ABOUT THIS EPISODE
Most women have been told at some point that their menstrual cycle should dictate how they train, that fasted workouts are wrecking their hormones, or that muscle-building becomes nearly impossible after 40. In this episode, Dr. Sasha Hakman sits down with researcher and women's health expert Dr. Lauren Colenso-Semple to separate what the science actually shows from what the fitness industry is selling. They break down why cycle syncing isn't backed by the data, whether fasted training really matters, how much protein your body can actually use at once, and what's really true (and not true) about building muscle in perimenopause and menopause. If you've ever felt confused, discouraged, or like you needed to buy one more program to finally "get it right," this episode is for you.
In this episode, we cover:
Why the fitness industry profits from confusion — and how "cycle syncing" programs oversell the effect of hormones on your training
Fasted vs. fed training: does it affect fat loss, muscle growth, or strength adaptations? (Spoiler: no)
Low energy availability explained — who's actually at risk, and why it's different from simply training fasted
The truth about the "anabolic window" and post-workout protein timing
How much protein your body can actually use in one sitting, and why more isn't always better
Why weight training under stable, loaded conditions beats unstable-surface or "functional" exercises for building muscle
Understanding "the neighborhood of failure" — how close to failure you really need to train, and how to get started if you're intimidated by the weight room
Rep ranges myths: why sets of 5 and sets of 25 can build the same amount of muscle
Does the menstrual cycle affect training performance or adaptation? What the actual research says (not the extrapolated animal studies)
Hormonal birth control, "brain changes," and exercise capacity — what's real and what's not
Why so much of exercise science excluded women — and why that gap is closing faster than the internet gives it credit for
Testosterone and muscle growth: why massive differences in testosterone levels between men and women don't translate to massive differences in ability to build muscle
Can you make up for "lost time" if you didn't start lifting until your 40s, 50s, or later?
Menopause and muscle: does estrogen decline really make it harder to build muscle, and does hormone therapy change that?
Supplements that are actually worth your money — creatine dosing, why BCAAs are a waste, and why collagen is a poor protein source for muscle
Whey vs. pea protein, jumping for bone health, and whether weighted vests actually do anything
The single biggest myth stopping women from reaching their fitness goals
Follow Dr. Lauren Colenso-Semple! Instagram: @drlaurencs1
Follow Dr. Sasha! TikTok: @sashahakmanmd Instagram: @sashahakmanmd @tryingpod YouTube: @sashahakmanmd Want to receive my weekly newsletter? Sign up at sashahakmanmd.com/newsletter for updates, Q&A answers and more! If you haven't already, please rate, review, and follow the podcast to be notified of new episodes every week. If you're interested in becoming a patient go to sashahakmanmd.com to learn more!
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