Dr. Lauren Colenso-Semple

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771 appearances 1 recordings 1 series first heard Feb 2026 last heard 16 Feb

Dr. Lauren Colenso-Semple’s voice in public audio — every appearance, attributed to the second.

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Huberman Lab · The Most Effective Weight Training, Cardio & Nutrition for Women | Dr. Lauren Colenso-Semple · 16 Feb 2026 podcast

We don't have the data to support any of that.

And a lot of it comes back to this theory that you have a kind of an anabolic phase or a catabolic phase.

And so that extended from, oh, you should focus on more resistance training during this phase to, oh, well, then you must need more protein in this other phase.

So what kind of started as a hypothesis about anabolic and catabolic states has twisted into changing your exercise program and changing your diet, among other things.

What you're describing is very common.

And unfortunately, for the vast majority of people, they then go and do the exercise class or follow what this person eats in a day.

And they never end up looking like that person.

Because we have genetic factors, nutritional factors, exercise factors.

And sometimes, no matter what,

we're not going to have the body of this other person.

But Pilates is particularly guilty of promising these dramatic changes in body composition.

And that if you do this class that you're going to

get toned.

You're going to increase your muscle mass and get these long, lean lines, or you'll look like a dancer.

And so when we use that word, which we don't, toned, but when people use it, they mean increase muscle size and decrease body fat.

And the most effective and efficient way to accomplish that is through resistance training to increase muscle size and through nutritional adjustments to decrease body fat.

Even if you're happy doing the Pilates and walking right now, and I'm not saying give that up because I'm a fan of all physical activity that people enjoy.

But it is not sufficient resistance, it's not progressive resistance to stave off that age-related muscle loss that I mentioned.

All we need is two 20-minute workouts per week, full body resistance training, to make a pretty powerful impact on trying to attenuate some of that decline.

And losing muscle mass,

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