Episode

Episode Brief·YouTube

Female Training, Hormones & Nutrition: Fact vs. Fiction | Dr. Lauren Colenso-Semple

Andy Galpin

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TL;DR

The four things you'd lose by not watching

4 items

TL;DR

The four things you'd lose by not watching

4 items

Dr. Lauren Colenso-Semple's rigorous study found no difference in integrated muscle protein synthesis between the late follicular and mid-luteal phases, closing the book on cycle-synced training for hypertrophy.

Men and women gain strength and muscle at the same relative rate; testosterone's anabolic role is primarily developmental and does not predict adult muscle growth within normal ranges.

Training recommendations should be based on individual goals, preferences, consistency, and progression, not sex or age; the menstrual cycle is a minor variable that can be ignored by most.

The expert strongly warns that cycle-phase-based training adjustments lack physiological rationale, can be harmful by overcomplicating routines, and create unnecessary barriers to exercise.

Protocols

Concrete recipes — what, when, how much, and why

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Information consumption: diversify sources and maintain core principles

WhatAvoid relying on a single creator or information source. Seek multiple perspectives, and don't change a training or nutrition practice that is already working for you, even if a favorite influencer doesn't endorse it.

WhenWhen navigating fitness and nutrition information online.

DoseOngoing practice.

For whomGeneral public, especially those feeling anxious or confused by conflicting fitness advice.

WhyIndividual recommendations may not apply to your context. A variety of perspectives helps filter out fads and reinforces the foundational principles.

CaveatsThis doesn't mean all advice is equal; prioritize sources that are transparent about the type of evidence they cite and distinguish between mechanistic speculation and human outcome data.

The expert advises that the context of a creator's message is crucial. For example, her detailed discussion of low energy availability applies to athletes in heavy training, not the average person. She suggests asking: 'Is this advice applicable to me?' If not, discard it. The foundation is a consistent, challenging training program and a diet that supports your goals. Don't let supplements or trendy protocols disrupt that foundation. The expert's approach mirrors the scientific method taught to graduate students: look at research from multiple labs, not just one. She encourages people to be skeptical of claims that start with 'science says' followed by a single PubMed ID, especially if it's a narrative review or animal study. The goal is to empower people to consume information critically without being paralyzed by it.

I think relying too heavily on any one creator is probably a bad idea. We want a variety of perspectives and we want to consider whether the context of that person's messaging is applicable to us. ... Don't change something that's working. And what works for you might not be endorsed by your favorite creator. But if you are making progress towards your goals, it's working. Stick with it.

Also said

“So everything I just said about low energy availability might not be applicable to you. So throw it out. Right? And then we focus on okay what are the basic most important things that we need here.”— Demonstrates how to contextually filter advice.

Disclosed sponsorships4speaker disclosed

Momentous Fiber Plus Prebiotic

Supplement Sponsored · disclosed

Andy Galpin describes it as a fiber supplement that supports gut health, nutrient absorption, energy stability, recovery, and inflammation control. He personally mixes a scoop in water nightly.

DisclosureSponsor of the podcast. Andy Galpin is a paid partner and has vetted the company.

Galpin notes that 95% of Americans fail to meet the recommended daily fiber intake, and proper gut health is foundational for performance. He chose Momentous after years of vetting their quality, third-party testing, and NSF certification. The fiber plus prebiotic is a newer product in their line that he's excited about. He uses it to cover gaps in his whole-food diet.

Personal experience

I personally simply mix a scoop of their cinnamon flavor and some water every night. And by doing so, I make sure I'm covering any gaps I might have in my daily fiber intake.

Momentous makes the highest quality supplements on the market, period. I literally spent years vetting their products, company, and leadership team before officially partnering with them in 2023.

Also said

“Fiber powers gut health, which we know drives long-term performance. Proper gut health allows for better nutrient absorption, energy stability, recovery, inflammation control, and much more.”— Explains the performance rationale for fiber supplementation.

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David Protein Bars

Product Sponsored · disclosed

Galpin recommends David protein bars for their high protein-to-calorie ratio (28g protein, 150 calories, 0g sugar) and taste. He eats them as a daily snack or dessert.

DisclosureSponsor of the podcast. Andy Galpin is a paid partner.

Galpin emphasizes the challenge of hitting 1g protein per pound of body weight daily and positions David bars as a convenient, tasty solution. He carries multiple bars when traveling and considers them the best-tasting protein bar he's ever had by a mile. The new Bronze Bar has 20g protein with the same 150 calories.

vs alternatives

This is 50% higher than the next closest protein bar.

Personal experience

I eat one almost every single day and always have two or three with me in my backpack when I'm traveling. ... I eat them as dessert all the time.

David makes protein bars unlike any I have ever encountered. They have an amazing 28 grams of protein, only 150 calories, and zero grams of sugar. That's right, 28 grams of protein, and 75% of its calories come from that protein.

Find David

Eight Sleep Pod 5 Ultra

Product Sponsored · disclosed

Galpin recommends the Eight Sleep smart mattress cover for its cooling and heating capabilities, sleep tracking, and overall sleep quality improvement. He uses it to manage his body temperature at night.

DisclosureSponsor of the podcast. Andy Galpin is a paid partner and long-term user.

Galpin has been using an Eight Sleep mattress for over three years and says it's a game-changer for his sleep because he runs hot. He explains that body temperature needs to drop a couple of degrees for optimal sleep, and the Pod 5 allows active cooling. He also notes that many physically active people he coaches struggle with overheating during sleep. The Pod 5 fits on any mattress and provides per-side temperature control and high-fidelity sleep tracking.

Personal experience

I've personally been sleeping on an Eight Sleep mattress for more than three years now, and it's absolutely glorious. I love it so much that I hate traveling away from home because I can't sleep on my Eight Pod 5.

As you'll hear me talk about endlessly on this podcast, there's really nothing you can do that makes more of an impact on your health and performance than getting a great night of sleep. And getting great sleep requires having your body temperature drop a couple of degrees at night. And that's hard to do on your own. The Eight has been a game-changer for me because I run hot at night.

Find Eight

TrueMed

Service Sponsored · disclosed

TrueMed helps people use pre-tax HSA or FSA dollars to purchase eligible health and fitness products, saving an average of 30%.

DisclosureSponsor of the podcast. Andy Galpin is a paid partner.

Galpin frames TrueMed as a way to make health and performance tools more accessible by using funds already set aside for health. He was surprised to learn that HSA/FSA funds can cover items like fitness equipment, sleep support, and recovery tools under IRS guidelines. TrueMed simplifies the verification process.

What's amazing is that you can use TrueMed to pay for eligible products that can improve your health as medical expenses under IRS guidelines, fitness equipment, sleep support, recovery tools, and more. ... This is hands down the best way to make the most out of your health dollars.

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Notable quotes

Lines worth pulling out — contrarian, specific, or perfectly phrased

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The most important element is your training is challenging enough. ... There's no must-do exercise. There's no must-do rep range. There's no must-do length of workout or days per week. The point is that it needs to be challenging. You need to stick with it and do it consistently and you need progression over time.

A concise, evidence-based summary of the only training principles that matter, directly countering the complexity sold by the fitness industry.

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Topics covered

female-specific-trainingmenstrual-cycle-mythsestrogen-and-muscleprogesterone-catabolismrodent-models-vs-humanprotein-synthesis-studymen-vs-women-strengthmenopause-and-musclehormone-replacement-therapylow-energy-availabilityscientific-literacyindividualizationtraining-principlesprogressive-overloadovulation-trackingsupplement-sponsorsresearch-methodologypractical-coaching

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Educational summary of the cited expert source — not medical advice. Open the source recording linked above and consult a qualified physician before acting on any protocol.