Episode 359: Debunking Women’s Fitness Myths with Dr. Lauren Colenso-Semple

2025-12-22

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In this episode of the Flex Diet Podcast, I sit down with Dr. Lauren Colenso-Semple to cut through the noise and tackle some of the most persistent myths in women’s fitness. We break down where misinformation shows up in popular programs, why overly complicated plans often backfire, and what the science actually says about fasted training and low energy availability. We also get into hot topics like cold water immersion and cortisol, real sex-based differences in training responses, and why women’s fitness research is still so challenging to conduct well. If you’re lookin...

In this episode of the Flex Diet Podcast, I sit down with Dr. Lauren Colenso-Semple to cut through the noise and tackle some of the most persistent myths in women’s fitness. We break down where misinformation shows up in popular programs, why overly complicated plans often backfire, and what the science actually says about fasted training and low energy availability.

We also get into hot topics like cold water immersion and cortisol, real sex-based differences in training responses, and why women’s fitness research is still so challenging to conduct well. If you’re looking for practical, evidence-based guidance instead of hype, this episode will help you train smarter and with more confidence.

Sponsors:

LMNT: http://drinklmnt.com/mikenelson (automatically applied at checkout)
Beyond Power Voltra 1: https://www.beyond-power.com/michael13
Fitness Insider Newsletter: https://miketnelson.com/

Episode Chapters:

04:30 Interview with Dr. Lauren Colenso-Semple
05:01 Complications in Women's Fitness
07:39 Effective Training Strategies
18:42 Fasted Training for Women
23:33 Low Energy Availability
28:50 Cold Water Immersion for Women
34:27 The Overemphasis on Recovery
36:45 Sex-Based Differences in Training
37:04 The Fiber Type Debate
43:41 Genetics and Athletic Performance
46:23 Women's Specific Supplements
53:50 Challenges in Women's Fitness Research
01:00:51 Rapid Fire Questions and Conclusion

Episodes You Might Enjoy:

Episode 267: Demystifying Women’s Fitness and Nutrition with Alli Fahrenbach
- YouTube: https://youtu.be/w13NXowjSVU?si=QDdKNRGZZq_SgT5h
Episode 296: Enhancing Athletic Performance with Dr. Dani LaMartina
- YouTube: https://youtu.be/ts_eqvs6OI4?si=TiqFPjcsxI9a3owF

Connect with Dr Lauren Colenso-Semple: