62. Myth-Busting Midlife Fitness and Nutrition with Dr. Lauren Colenso-Semple

In this episode of Women Mastering Midlife, host Victoria Byrd sits down with Dr. Lauren Colenso-Semple- exercise scientist, researcher, and truth-teller in the crowded world of wellness advice for a powerful, no-nonsense conversation about fitness, fat loss, protein, hormones, and everything in between for midlife women.

Dr. Colenso-Semple helps demystify the noise around social media trends and wellness fads. Together, they explore evidence-based strategies for building muscle after 40, bust the myth that cardio is “bad,” and clarify the real science behind weighted vests, intermittent fasting, protein intake, and cortisol.

Whether you're frustrated by conflicting advice, overwhelmed by online "hacks," or simply wondering what actually works for women in perimenopause and menopause, this episode will give you practical, research-backed insights without the gimmicks.

What We Cover:

• Why women can build muscle in midlife (yes, even in their 80s!)

• The truth about strength training, cardio, and walking with weighted vests

• Cortisol myths and how real stress, not hormones alone, affects weight

• Calorie deficits, diet quality, and why "calories in vs. calories out" still matters

• Protein goals made simple: what's realistic, what’s overkill, and how to hit your needs

• The deal with intermittent fasting and fasted workouts

• What to know before filling your cabinet with supplements

• The dangers of oversimplified hormone therapy messaging on social media

• Why nuance matters in science communication and how to spot red flags online
  

One big takeaway? The basics still work. No magic pills, no quick fixes—just consistent habits, realistic expectations, and informed choices.

🔗 Follow Dr. Lauren Colenso-Semple on Instagram: @drlaurencs1

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Disclaimer  

This podcast is for entertainment, educational, and informational purposes only. The hosts, guests, and experts featured are not your personal healthcare providers or advisors. The content should not be considered as professional, personalized medical, psychological, or prescriptive advice.  

Always consult qualified professionals such as your physician, therapist, pharmacist, or coach for specific concerns and decisions related to your health or lifestyle. *Women Mastering Midlife* is not responsible for any undesired outcomes resulting from actions taken based on the content of this podcast.