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In this episode of The Optimal Protein Podcast, we’re joined by Dr. Lauren Colenso-Semple to uncover the truth behind cycle syncing. Does tailoring your workouts and nutrition to your menstrual cycle really enhance performance and results? Or is it just another fitness trend? Dr. Colenso-Semple breaks it all down, sharing insights from her latest research on female physiology, sex-based differences, and the mechanisms behind muscle growth.

Tune in as we discuss:

• What cycle syncing really is—and whether it’s supported by science.

• The impact of hormonal fluctuations on strength, recovery, and muscle protein synthesis (MPS).

• The role of satellite cells and myonuclei in female muscle adaptation.

• How to optimize strength training across all phases of the menstrual cycle.

• The pros and cons of machines vs. free weights for women.

• Evidence-based strategies for women to achieve better strength, health, and body composition.

Dr. Colenso-Semple’s expert knowledge and years of practical experience make this a must-listen episode for anyone looking to cut through the noise and approach training with science-backed confidence.

Guest Bio:

Dr. Lauren Colenso-Semple holds a Ph.D. in Integrative Physiology from McMaster University, an M.S. in Exercise Science from the University of South Florida, and a B.A. in Psychology and Nutrition from the University of Buffalo. She regularly publishes peer-reviewed articles in leading exercise science journals, with a focus on female physiology and endocrinology, sex-based differences, and mechanisms of muscle growth. Beyond her research, Dr. Colenso-Semple is an expert fitness professional with years of practical experience and certifications in strength and conditioning, sports nutrition, group fitness, and personal training.

Resources Mentioned:

• Link to Dr. Colenso-Semple’s new study on cycle syncing

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If you enjoyed this episode, make sure to subscribe and leave a review. Share your thoughts and questions with us on social media!

Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here @ketogenicgirl

Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.