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The Most Effective Weight Training, Cardio & Nutrition for Women | Dr. Lauren Colenso-Semple

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

Dr. Lauren Colenso-Semple, PhD, is an expert in the science of strength and muscle building and nutrition. She explains the most effective resistance and cardiovascular training programs for women and if and how those programs should differ from those followed by men. She explains program design options, exercise selection, sets, repetition ranges, rest periods, if you need to train to failure and much more. We discuss the relevance of menstrual cycles, (peri)menopause, birth control, body frame differences, as well as best practices for nutrition, hormone replacement and supplementation. Throughout the episode Dr. Lauren Colenso-Semple dispels common myths about women's fitness and nutrition such as the impact of fasting, cortisol, weight vests and more. This episode provides a masterclass in the best science-supported fitness and nutrition programs for women and for men.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Joovv: https://joovv.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Rorra: https://rorra.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Lauren Colenso-Semple

(00:02:43) Muscle in Men vs Women; Testosterone; Individual Variation

(00:08:07) Sponsors: Joovv & Eight Sleep

(00:10:45) Testosterone & Women; Resistance Training; Young Girls

(00:17:46) Tool: Beginner Resistance Training for Women; Frequency & Goals

(00:20:58) Tools: Weekly Full-Body Workouts, Work Sets, Rest Intervals; Time Efficiency

(00:28:43) Forced Reps, Drop Sets; Rate of Movement; Partial Reps

(00:33:19) Tool: Repetition Ranges; Technique; Vary Rep Ranges?

(00:39:37) Sponsor: AG1

(00:40:28) High Reps & Injury, Technique & Warm-Ups

(00:44:25) Cardiovascular Exercise, Interference Effect?; Walking, High Intensity

(00:52:43) Menstrual Cycle, Hormones & Training; Overcoming Internal Resistance

(00:56:54) Training & Body Composition; Tool: Slow Progression; Menstrual Cycle

(01:02:45) Sponsor: Rorra

(01:03:59) Hormone Contraception & Adaptations; Perimenopause, Menopause

(01:09:01) Age-Related Muscle Loss, Nervous System, Tool: Machines & Group Fitness

(01:14:57) Menstrual Cycle & Physical Activity; Nutrition

(01:17:50) Pilates, Genes, Tool: Resistance Training to Offset Age-Related Muscle Loss

(01:26:25) Ectomorph, Mesomorph or Endomorph?

(01:28:55) Sponsor: Function

(01:30:42) Train Fasted?, Caffeine, Preworkout & Postworkout Nutrition

(01:38:29) Protein, Resistance Training & Timing

(01:40:12) Creatine Supplements, Gummies, Dose, Brain Health Benefits?

(01:45:44) Individual Experience; Skepticism & Science, Menopause & Body Composition

(01:54:52) Cortisol & Women, Stress & Diet, Cushing Syndrome

(02:00:17) Overtraining?, Sleep Disruptions, Energy & Training Time

(02:04:07) Menopause Symptoms & Hormone Therapy, Testosterone

(02:09:22) Women Differences in Diet & Training?; Exercise Science Studies

(02:16:19) Lauren's Training Schedule, Mobility Work

(02:19:35) Hormone Therapy & Long-Term Outcomes; Deliberate Cold Exposure

(02:23:06) Zone 2 Cardio; Weighted Vest; Balance Training; Ab Exercises; Recovery

(02:29:26) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

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