The Most Effective Weight Training, Cardio & Nutrition for Women | Dr. Lauren Colenso-Semple
Andrew Huberman 
About this video
Dr. Lauren Colenso-Semple, PhD, is an expert in the science of strength and muscle building and nutrition. She explains the most effective resistance and cardiovascular training programs for women and if and how those programs should differ from those followed by men. She explains program design options, exercise selection, sets, repetition ranges, rest periods, if you need to train to failure and much more. We discuss the relevance of menstrual cycles, (peri)menopause, birth control, body frame differences, as well as best practices for nutrition, hormone replacement and supplementation. Throughout the episode Dr. Lauren Colenso-Semple dispels common myths about women's fitness and nutrition such as the impact of fasting, cortisol, weight vests and more. This episode provides a masterclass in the best science-supported fitness and nutrition programs for women and for men. Show notes: https://go.hubermanlab.com/97OwnrA *Thank you to our sponsors* AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Eight Sleep: https://eightsleep.com/huberman Rorra: https://rorra.com/huberman Function: https://functionhealth.com/huberman *Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com *Dr. Lauren Colenso-Semple* Website: https://www.drlaurencs.com Substack: https://drlaurencs.substack.com Fact Check Fridays: https://drlauren.kit.com/2080146628 Front Page Fitness: https://open.spotify.com/show/2fRLWTWDU6AQKZ5XJrJLGu Mass Research Review: https://massresearchreview.com Instagram: https://www.instagram.com/drlaurencs1 Threads: https://www.threads.com/@drlaurencs1 LinkedIn: https://ca.linkedin.com/in/drlaurencs *Timestamps* 00:00:00 Lauren Colenso-Semple 00:02:43 Muscle in Men vs Women; Testosterone; Individual Variation 00:08:07 Sponsors: Joovv & Eight Sleep 00:10:45 Testosterone & Women; Resistance Training; Young Girls 00:17:46 Tool: Beginner Resistance Training for Women; Frequency & Goals 00:20:58 Tools: Weekly Full-Body Workouts, Work Sets, Rest Intervals; Time Efficiency 00:28:43 Forced Reps, Drop Sets; Rate of Movement; Partial Reps 00:33:19 Tool: Repetition Ranges; Technique; Vary Rep Ranges? 00:39:37 Sponsor: AG1 00:40:28 High Reps & Injury, Technique & Warm-Ups 00:44:25 Cardiovascular Exercise, Interference Effect?; Walking, High Intensity 00:52:43 Menstrual Cycle, Hormones & Training; Overcoming Internal Resistance 00:56:54 Training & Body Composition; Tool: Slow Progression; Menstrual Cycle 01:02:45 Sponsor: Rorra 01:03:59 Hormone Contraception & Adaptations; Perimenopause, Menopause 01:09:01 Age-Related Muscle Loss, Nervous System, Tool: Machines & Group Fitness 01:14:57 Menstrual Cycle & Physical Activity; Nutrition 01:17:50 Pilates, Genes, Tool: Resistance Training to Offset Age-Related Muscle Loss 01:26:25 Ectomorph, Mesomorph or Endomorph? 01:28:55 Sponsor: Function 01:30:42 Train Fasted?, Caffeine, Preworkout & Postworkout Nutrition 01:38:29 Protein, Resistance Training & Timing 01:40:12 Creatine Supplements, Gummies, Dose, Brain Health Benefits? 01:45:44 Individual Experience; Skepticism & Science, Menopause & Body Composition 01:54:52 Cortisol & Women, Stress & Diet, Cushing Syndrome 02:00:17 Overtraining?, Sleep Disruptions, Energy & Training Time 02:04:07 Menopause Symptoms & Hormone Therapy, Testosterone 02:09:22 Women Differences in Diet & Training?; Exercise Science Studies 02:16:19 Lauren's Training Schedule, Mobility Work 02:19:35 Hormone Therapy & Long-Term Outcomes; Deliberate Cold Exposure 02:23:06 Zone 2 Cardio; Weighted Vest; Balance Training; Ab Exercises; Recovery 02:29:26 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter #HubermanLab #Science #Health #Exercise Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
Transcript preview
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As a woman, if I honestly thought there were things we should do differently to optimize our results, of course, I would be doing them myself and telling other women to do them, too. The narrative that women need a sexspecific program or nutrient
timing guidance or a particular intensity of exercise or rep range or all of it. It makes women feel like they're being spoken to and being considered and then they're part of this community instead of oh, you know, just do what your boyfriend does
or what your husband does or so the narrative is very much women are not men. And so obviously women need something different. The data says men and women respond to exercise very similarly.
Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life. I'm Andrew Huberman and I'm a professor of neurobiology and opthalmology at Stanford School of Medicine. My guest today is Dr.
Lauren Kenzo Simple. She holds a PhD in integrative physiology and is a certified strength and conditioning specialist. She is an expert in both the science and practice of building muscle and strength, cardiovascular fitness, and the relationship
between hormones and exercise. Today's discussion is focused on fitness for women, and how it overlaps directly with the same things that men should do for their fitness. Therefore, today's discussion is relevant to both women and men.
Dr. Keno Simple explains how to structure your ideal training routine according to the time you have available and your health and fitness goals. She also clearly explains what the science says about if
and when women's hormone cycles, life stages such as menopause, and things like birth control should actually impact how women should train and when. As we all know, information about best practices for fitness, nutrition, and health are hotly debated online.
Dr. Kenzo Simple has become one of the most trusted voices for explaining what the science says about women's specific fitness as well as for delivering clear actionable evidence for protocols that work in the real world.
It was a true honor and pleasure to host her on the podcast. Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford. It is however part of my desire and effort to
bring zero cost to consumer information about science and science related tools to the general public. In keeping with that theme, today's episode does include sponsors. And now for my discussion with Dr. Lauren Kenso, Simple.
Dr. Lauren Kenzo Simple, welcome. >> Thank you. >> Very excited to have you here. To kick things off, is there anything fundamentally different about
muscle tissue in men and women? And if not at the cellular level in terms of the hormone receptors that they express or the hormones that they're exposed to in a way that should change people's behavior about how to exercise >> when we look at how
the muscle responds. So we look at muscle protein synthesis in response to exercise or nutrition. There are no differences. Very similar protein metabolism response, very similar growth response.
The major difference and this is hormone related is that the baseline muscularity because during puberty when men experience a surge in testosterone that coincides with an increase in muscle mass. So if you take an untrained adult man and an
untrained adult woman there will be a disparity in their baseline muscle mass and that is due to differences in testosterone. However, once they start training, they will gain similar relative size.
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