Exposing the Truth: Fasted Workouts, Lifting Heavy, Protein Timing, HRT, Cortisol, & More: Dr. Lauren Colenso-Semple

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In this myth-busting episode of The Optimal Protein Podcast, host Vanessa Spina is joined once again by Dr. Lauren Colenso-Semple — one of the most trusted voices in evidence-based women’s health and strength training.

Social media is overflowing with advice on what women should and shouldn’t do when it comes to building muscle, managing hormones, and training across the menstrual cycle. But how much of it is actually backed by science?

Dr. Lauren joins us to expose the truth behind the most persistent myths: from fasted workouts and estrogen “catabolism” to whether you need to sync your training with your cycle. Whether you’re navigating menopause, using hormonal contraceptives, or just trying to get stronger and leaner — this conversation is packed with clarity and empowerment.

🔍 In This Episode, We Cover:

• Is fasted training harmful for women?

• Do women need to consume protein within 45 minutes of exercise?

• Does intermittent fasting cause muscle loss?

• Does syncing your workouts to your cycle actually work?

• How menopause affects muscle building (and how it doesn’t)

• HRT and muscle maintenance during menopause

• How to prioritize what actually works for body composition

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Connect with Vanessa:

• Instagram: @ketogenicgirl
• Free High-Protein Keto Guide

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Guest: Follow Dr. Lauren Colenso-Semple on Instagram

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The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.