Women’s bodies are complex—so why is so much fitness advice one-size-fits-all?

In this episode of Save Yourself, Dr. Amy Shah sits down with Dr. Lauren Colenso-Semple, a leading researcher and expert in female physiology and sports nutrition, to unpack some of the most hyped (and misunderstood) trends in women’s fitness—especially during perimenopause and menopause.

Together, they challenge the myths and trends of social media that are dominating the wellness space. From fasted workouts and menstrual cycle syncing, to creatine, weighted vests, and rucking. Dr. Lauren breaks it down with clarity and evidence to help you understand what actually works.

Whether you’ve felt confused, frustrated, or overwhelmed by all the conflicting advice out there—this conversation will leave you more informed, more confident, and more inspired.

Episode Highlights

00:00 Welcome Dr. Lauren

05:34 Period Workout: Personalized Approach

06:42 Fasted Exercise: Effective or Not?

15:47 Prioritize Challenging Over Heavy

17:29 "Pilates Limits Long-Term Muscle Growth"

20:51 Weighted Vests: Overhyped?

26:25 Creatine: Benefits and Marketing Myths

28:46 Creatine Misconceptions and Marketing

32:26 "Diet Discipline Over Quick Fixes"

33:45 Exploiting Vulnerable Menopausal Women

39:26 Hormone Therapy Myths and Realities

41:25 "Embracing Nuanced Conversations Indoors"

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