Episode Summary

In this episode, Dr. Jeremy Bettle speaks with Dr. Lauren Colenso-Semple, PhD a science communicator with expertise in female physiology and exercise. They dismantle common myths and misinformation surrounding women's fitness and dieting, offering a practical, research-backed framework for building strength, lean mass, and bone health. They discuss how to build a consistent and sustainable fitness routine, why trusting the process is more important than chasing fads, and how to spot red flags from influencers who may be doing more harm than good.

Guest Bio

Lauren Colenso-Semple, PhD is a science communicator with expertise in female physiology and exercise. Through her research, teaching, public speaking, and online platforms, Dr. Lauren is known for making complex topics accessible—and for calling out the myths that hold women back from reaching their full potential. She is also a seasoned fitness professional with extensive hands-on coaching experience and a co-owner of the MASS Research Review, where she helps bridge the gap between cutting-edge research and practical fitness strategies. 

Links

• Dr. Lauren Colenso-Semple Instagram: @drlaurencs1 

• Mass Research Review: massresearchreview.com

Top Three Takeaways

• Focus on the long game — Be patient and consistent with your training, focusing on long-term goals rather than quick fixes. All meaningful changes take time, but the physiological adaptations you build will be worth the effort .

• Do what you enjoy — Physical activity of any kind that you enjoy is a key piece of a sustainable plan. You can make your exercise framework flexible by picking exercises you like, using machines, or working with a trainer to find a routine that works for you.

• Lift weights for longevity — If you are unsure where to start, begin by lifting weights. Strength training provides benefits for muscle, bone, and physical function that will help you set yourself up for better aging and long-term independence.

Topics Covered

• Women are not "small men," but they are also not "large mice". Research in humans, not animals, should be used to inform training and nutrition recommendations.

• The idea that women should avoid lifting weights because they will get "bulky" is a myth that has historically led to ineffective fitness programs being marketed to women.

• "Heavy" is a relative term in weightlifting; the goal is to train at an intensity that is challenging and close to failure for you.

• Progressive overload means continuously challenging yourself by adding more weight or more repetitions over time as you get stronger.

• Body composition—the ratio of muscle to body fat—is more important for longevity than the number on a scale.

• Chronically under-fueling your body can interfere with muscle growth because your body will prioritize essential functions over optional goals.

• There is no evidence to support that fasted training is a waste of time or that it negatively impacts your ability to build muscle or lose fat.

• There is no scientific basis for syncing your training with your menstrual cycle. Doing so can actually hinder progress by disrupting consistency.

• Be cautious of influencers who recommend complex protocols based on small-scale studies and remember that there is no "good" or "bad" muscle fiber type distribution.

• The goal of a workout program should be to prepare your body for the activities you love to do, not to restrict you from them.