In this episode, we’re joined by Dr. Lauren Colenso-Semple, a leading researcher whose work has reshaped our understanding of female performance across the menstrual cycle.

Her landmark study — the most tightly controlled investigation to date — offers the clearest insight yet into how hormonal fluctuations impact training outcomes. By challenging outdated assumptions based on rodent data and male physiology, her work sets a new benchmark for how we train women.

Together, we cut through myths and confusion surrounding female-specific training, covering:

• Muscle and metabolic changes across the cycle

• Fuel utilization and recovery

• Impact of oral contraceptives on performance

• Smarter strategies for strength, nutrition, and adaptation

If you’re a coach or woman looking for clarity on how to train through hormonal change — this is essential listening.

Music by - Scott Bagnall