Ep. 44: Science vs. Social Media: What the Evidence Actually Says About Muscle, Nutrition & Aging in Women

Is lifting heavy the only way to build muscle after 40? Does your menstrual cycle really need to dictate your workouts? And is fasting actually harming your hormones? In this powerhouse episode, we sit down with Dr. Lauren Colenso-Semple, PhD—muscle physiology researcher and women's health expert—to set the record straight on some of the most common (and confusing) fitness myths shared on social media today.From the real impact of estrogen on muscle adaptation to the truth about protein timing, cycle syncing, and Pilates vs. progressive overload—this conversation is a deep dive into what the science actually supports when it comes to strength training and aging well. Whether you're navigating perimenopause or just trying to cut through the chaos of social media advice, Dr. Colenso-Semple brings clarity, confidence, and evidence-based recommendations that empower you to take charge of your fitness with simplicity and confidence.This episode will cut through the noise and guide you in how to train & eat to become strong, capable, and confident—at every age, in every phase.--IN THIS EPISODE:00:00Introduction to the Fit Physician Podcast00:52Dr. Lauren Colenso Semple's Background and Expertise05:01Empowering Women Through Evidence-Based Fitness06:51Debunking Myths: Heavy Weights vs. Muscle Growth14:35The Role of Hormones in Muscle Maintenance16:22Pilates and Its Effectiveness for Muscle Growth20:28The Importance of Force Production in Strength Training25:30Flexibility in Resistance Training: Finding What Works27:54Protein Timing and Nutrition for Women Physicians28:08Understanding Protein Timing and Nutrition31:22Debunking Myths Around Fasting and Menopause39:27The Impact of the Menstrual Cycle on Training46:00Core Foundations of Nutrition and Exercise50:36Future Directions in Women's Health Research--Connect With Us:💪 Download Our Thriving Through Menopause Guide📲 Follow Us On Instagram💜 Learn More About Fit Physician Coaching