🎯 All Moments (23)
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The Nuance of Hormone Therapy for Menopause
A deep dive into the purpose of hormone therapy, clarifying that its primary goal is symptom management (like hot flashes and sleep) rather than being a 'panacea' for muscle growth or preventing all age-related diseases.
Testosterone Levels and Muscle Growth Potential
An explanation of how baseline muscle mass differs due to testosterone, but the relative ability to gain muscle through training remains consistent across a wide range of hormone levels.
The Weaponization of Science in Fitness
Dr. Lauren discusses the 'cherry-picking' of data on social media and reminds listeners that studies provide frameworks, but individual results will always vary.
Debunking the 'Interference Effect' in Cardio
Clarifying the common fear that cardio will 'kill your gains,' Dr. Colenso-Semple explains that the interference effect only truly occurs under extreme training volumes.
Choosing the Right Rep Range for Hypertrophy
Insight into how muscle growth can be achieved across various rep ranges as long as the intensity is high and total volume is sufficient.
Why Weighted Vests Aren't a Substitute for Lifting
Dr. Colenso-Semple explains why the trend of walking with weighted vests is being mis-marketed to women and why it fails to provide the necessary stimulus for muscle and bone health compared to actual resistance training.
The Ideal Lifting Speed for Muscle Gains
Dr. Lauren clarifies the optimal tempo for lifting, suggesting that moving the weight as fast as possible during the difficult phase (concentric) is more effective than intentional slow-motion training.
Cortisol vs. Stress Eating: Identifying the Real Culprit
The discussion highlights how people often blame cortisol for weight gain when the actual mechanism is often the behavioral response to stress, specifically 'stress eating' or self-soothing with excess calories.
The Ideal Rep Range for Squats and Beginners
Dr. Lauren Colenso-Semple explains why the 6-12 rep range is the sweet spot for most people, and why beginners should stick to 8-12 reps to master technique before exploring extremes.
Exercise and the Menstrual Cycle: What Actually Helps?
Dr. Lauren Colenso-Semple clarifies that while there's no evidence resistance training needs to be overhauled for cycle phases, physical activity like walking can significantly help alleviate cramps and negative symptoms.
Fasted Training: Does it Actually Help Fat Loss?
Debunking the myth that fasted cardio is superior for fat loss; Dr. Lauren explains that long-term adaptations are the same whether you train fed or fasted.
The Genetic Reality of the 'Pilates Body'
Dr. Lauren and Andrew Huberman discuss why following a specific influencer's workout often won't yield their results due to genetic factors and athletic history like childhood gymnastics.
The Myth of Sex-Specific Training Programs
Dr. Lauren Colenso-Semple explains that despite marketing narratives, the physiological response to exercise is remarkably similar between men and women, debunking the need for 'female-only' workout structures.
The Hidden Danger of High-Repetition Sets
Andrew Huberman and Dr. Colenso-Semple discuss why high-repetition sets (15-25 reps) on compound movements can actually be more dangerous than heavy sets due to loss of focus and form failure.
Training Through Perimenopause and Menopause
Addressing the hormonal changes of menopause, Dr. Colenso-Semple explains why women should maintain their resistance training to offset age-related muscle loss.
Recovery vs. Adaptation: The Downside of Ice Baths
A critical insight into the trade-off between feeling recovered and actually adapting to exercise. Dr. Colenso-Semple explains how interventions like ice baths and NSAIDs can blunt the very inflammation needed for muscle growth.
Maximize Gym Time with Agonist-Antagonist Supersets
A practical tip for increasing workout density and efficiency by pairing opposing muscle groups, which allows for shorter sessions without sacrificing performance.
Should Women Train Differently During Their Cycle?
Dr. Colenso-Semple debunks the 'cycle syncing' trend, explaining that the data does not support changing your training based on menstrual phases.
Why Pilates Isn't Enough to Stop Age-Related Muscle Loss
A critical insight for women relying solely on Pilates or walking; Dr. Lauren explains why progressive resistance training is essential for functional independence in later life.
The Truth About Cortisol and Weight Gain
Dr. Colenso-Semple clarifies the massive amount of misinformation regarding cortisol, explaining that morning spikes and exercise-induced increases are healthy and necessary, not a cause of 'moon face' or midsection fat.
Do Women Need Sex-Specific Training Programs?
Dr. Colenso-Semple addresses the common marketing narrative that women need fundamentally different workout routines than men, revealing that the data shows both sexes respond very similarly to exercise.
Why You Should Avoid Creatine Gummies
A vital warning for supplement users: many creatine gummies do not contain the advertised dosage, making powder a much more reliable choice.
Why Cardio for Weight Loss is a 'Fool's Errand'
Dr. Colenso-Semple argues that adding cardio specifically for fat loss is ineffective compared to nutritional adjustments.