Sick of all the conflicting fitness advice that makes your journey feel more like a science experiment than a lifestyle? Same.
In this episode, we're calling B.S. on one of the trendiest myths out there—menstrual cycle syncing and its supposed magic on your training and performance. The brilliant Dr. Lauren Colenso-Semple joins me, and together we’re cutting through the noise with straight-up science that’ll simplify your entire approach to fitness.
We’re getting real about how pseudoscience is overcomplicating women’s fitness, and why it’s doing more harm than good. Dr. Lauren brings the receipts—actual research that challenges the idea that your cycle needs to dictate how you train. This isn’t about ignoring your body; it’s about empowering you with facts so you can stop second-guessing your workouts and start making consistent, confident progress.
Here’s what we’re breaking down:
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Why the cycle-syncing trend isn’t as powerful (or necessary) as you’ve been told
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The importance of consistency over chasing every new trend
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How to cut through the misinformation and stay focused on your goals
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The real science behind resistance training and how it applies to all women—cycle or not
Let’s be honest—too many women are stuck spinning their wheels because they’ve been fed flashy fitness myths with zero foundation. It’s time to stop overthinking and start owning your training with methods that actually work
Menopause hormone therapy is really effective to treat symptoms. That's what it's widely approved for. It is not widely approved for maintaining muscle or bone density or fat loss at all. - Dr. Lauren
So, what myths have you been buying into—and how will you simplify your fitness strategy moving forward? Slide into my DMs and let’s talk about it!
Meet Dr. Lauren Colenso-Semple
Lauren is a muscle physiology researcher and science communicator with expertise in female physiology, exercise, and nutrition. She has a Ph.D. in Integrative Physiology from McMaster University and an M.S. in Exercise Science from the University of South Florida. Her work focuses on the influence of ovarian hormones on exercise-induced adaptations. Lauren is also an expert fitness professional with years of practical experience in strength & conditioning and sports nutrition. She is a co-owner of the MASS Research Review.
Connect with Dr. Colenso-Semple
Does Cycle-Syncing Make Sense?
Connect with Nathalia
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Thanks for joining us on the Unfiltered Fit Life podcast! If you enjoyed this episode, please leave us a rating and review on Apple and Spotify to help us reach even more women ready to simplify their fitness journey so they can lose weight, regain their confidence, and feel sexy AF!
More about the Unfiltered Fit Life podcast
Ever wish you had a fit and straightforward BFF with over 15 years of experience to help you filter through all the information regarding fitness, nutrition, and life?
That’s exactly what you’ll get when you listen to the Unfiltered Fit Life Podcast.
Join Former Bikini Olympia Champion, mom of 2, and fitness coach Nathalia Melo each week as she shares fitness, nutrition, and life tips to help busy working moms simplify their fitness journey so they can learn easy and simple strategies on how to lose weight and feel sexy AF.
After helping over 5000 busy working moms, Nathalia has found the blueprint to fitness, nutrition, and life success, which she will be sharing in this podcast: actionable tips that will help busy working moms be more present at work and at home.
This show is for you if you realize that nothing good comes from your comfort zone and are ready to challenge yourself to achieve great things. Follow Unfiltered Fit Life wherever you are listening to join us each week for a splash of sass, humor, and a whole lotta truth.
This episode is brought to you in partnership with Leah Bryant Co.
The podcast transcript for this episode of the Unfiltered Fit Life podcast follows
Nathalia [00:00:02]:
Hello, Dr. Lauren. Thank you so much for being on the Unfiltered Fit Life podcast. I'm so excited! I’ve listened to a lot of the podcasts you’ve been on, followed your work, and, after you agreed to come on, I dove deeper and—holy shit—you’re pretty badass. Can you tell us what got you into academia?
From Trainer to Academia
Dr. Lauren [00:00:46]:
I had a full-time job in tech doing business development, but I taught group fitness as a hobby and fell in love with it. Eventually, I left my job to work full-time in NYC as a trainer. That’s when I got into the exercise science literature—especially resistance training. I noticed a major research gap: tons of work on young men, but barely anything on women. That inspired me to study sex differences and advocate for including more female participants in research.
The Motivation Behind the Research
Nathalia [00:01:50]:
I love that. What claims or misinformation pushed you toward your recent research, like the meta-analysis about the menstrual cycle not affecting performance?
Dr. Lauren [00:02:35]:
Cycle syncing wasn’t a big trend back then, but one reason women weren’t studied was because researchers feared menstrual cycles would complicate things. The idea was: “too many hormone fluctuations—just easier to study men.”
So I started diving into ovarian hormones and their effect on muscle. We know tons about testosterone, but far less about estrogen and progesterone. I wanted to challenge that and encourage more research in women.
The Groundbreaking Meta-Analysis
Nathalia [00:04:08]:
So your research basically proves the hormonal fluctuations aren't a big deal and opens the door for more female-focused studies?
Dr. Lauren [00:04:47]:
Exactly. We tracked cycles, measured hormone levels, did bloodwork and muscle biopsies... and found no difference in exercise response across phases. A lot of earlier studies didn’t confirm the cycle phases properly, so their conclusions were shaky. With our rigorous tracking, the results showed no need to fear hormone variability—just include women in studies!
Debunking Social Media Myths
Nathalia [00:06:20]:
Your social media content contrasts "what social says" vs "what science says"—what claims are you debunking?
Dr. Lauren [00:07:12]:
The two biggest myths:
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Estrogen is anabolic (muscle-building).
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Progesterone is catabolic (muscle-wasting).
These ideas come mostly from animal studies, not human data. Some “cycle syncing” programs say only train in the first half of your cycle, then switch to yoga and stretching... that’s not supported by science.
The Danger of Overcomplicating
Nathalia [00:08:30]:
Why is it a problem if women take their foot off the gas during parts of their cycle?
Dr. Lauren [00:09:12]:
Good programs rely on challenge, progression, and consistency. If you're constantly switching styles, you're not building those elements. Less stimulus = less muscle.
Nathalia [00:10:02]:
Totally! And syncing isn’t even practical for people with irregular cycles, like PCOS. So what exactly do these syncing programs suggest?
Dr. Lauren [00:10:59]:
They assume hormones have a massive impact. For it to matter, the hormonal effect would have to be strong enough to outweigh skipping half your training volume—which is unrealistic. Cutting your volume in half = slower progress.
Elite Performance & Cycle Syncing
Nathalia [00:12:12]:
What about elite athletes—could they train this way?
Dr. Lauren [00:12:30]:
No high-level athlete or coach would ever recommend doing half the training. It just doesn’t make sense at any level.
The Setback of Inconsistency
Nathalia [00:13:23]:
Even for regular folks, stop-start training messes with consistency and motivation.
Dr. Lauren [00:13:53]:
Exactly. You finally feel like you're improving, then switch to yoga and feel like you’re starting from scratch again.
Lauren's Passion for Clarity
Nathalia [00:14:10]:
You're clearly passionate about this. I can feel your energy spike when we start talking nonsense online.
Dr. Lauren [00:15:09]:
This stuff really does a disservice to women. It overcomplicates everything and holds us back instead of moving us forward.
The Cost of Overcomplication
Nathalia [00:15:35]:
It’s so true. I see women getting stuck with unnecessary protocols, wasting time and money, and feeling like failures.
Dr. Lauren [00:17:20]:
Yes—and some of the worst offenders are people with huge platforms who misuse science to sell supplements or gimmicky programs.
Over-Reliance on Tech & Data
Nathalia [00:24:42]:
People rely too much on devices and data now—ignoring how they actually feel.
Dr. Lauren [00:26:09]:
Exactly. These tools can be helpful, but outsourcing your body awareness to tech robs you of agency.
PCOS, Birth Control & the “Average” Cycle Myth
Nathalia [00:28:09]:
Most women don’t even have textbook cycles—PCOS, birth control, menopause...
Dr. Lauren [00:29:47]:
Right! Even “normal” cycles vary wildly. So these cookie-cutter programs just don’t apply to most women.
Dealing with Menstrual Symptoms
Nathalia [00:21:13]:
What about real period symptoms?
Dr. Lauren [00:21:50]:
If you’re not feeling well—take a rest day, no problem. But don’t pre-program underperformance into your brain. That’s psychologically damaging.
Spotting BS Science
Nathalia [00:34:05]:
How can non-scientists spot bad studies?
Dr. Lauren [00:35:40]:
Red flags:
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Speaking in absolutes
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Citing one small or animal study
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Cherry-picking research
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Blocking or ignoring criticism
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Selling supplements based on "science"
Science evolves—it should be nuanced and humble.
What’s a Pilot Study?
Dr. Lauren [00:37:14]:
Pilot studies are small, early trials. You use them to test feasibility before doing full-scale research. They’re not proof.
Perimenopause, Menopause & Hormones
Nathalia [00:43:04]:
What does your research mean for menopause?
Dr. Lauren [00:43:54]:
Rodent models don’t apply. In humans, hormone decline is gradual. We need more research to distinguish between effects of aging vs hormone changes.
Protein ≠ Muscle Without Training
Nathalia [00:45:17]:
You said eating protein without lifting is pointless?
Dr. Lauren [00:46:10]:
Correct. Protein only helps if you're stimulating your muscles through resistance training. Otherwise, it’s not used for muscle building.
What Actually Builds Muscle?
Nathalia [00:48:56]:
What does real hypertrophy training look like?
Dr. Lauren [00:50:33]:
Effort, progression, and enough volume. Rep ranges don’t matter as much—go to near failure and build over time.
Bootcamps ≠ Hypertrophy
Nathalia [00:54:38]:
What about bootcamp-style classes?
Dr. Lauren [00:55:44]:
They're not ideal. They lack progression, don’t track volume, and focus on making people sweat. You rarely train glutes, back, or do controlled lifts. Not built for physique goals.
What’s Next for Dr. Lauren?
Dr. Lauren [00:58:36]:
More science communication! I want to simplify evidence for women. I’m also digging deeper into perimenopause/menopause research—especially around body composition, bone density, and muscle.
Nathalia [01:09:11]:
Lauren, thank you. Your work is real-world, applicable science—and that’s rare. I hope more people see it and stop falling for fitness fads.
Dr. Lauren [01:09:56]:
Thank you so much! This was such a great chat. I’m on Instagram at @doctorlaurencs.
