The Most Effective Weight Training, Cardio & Nutrition for Women | Dr. Lauren Colenso-Semple

About this video

Huberman interviews Dr. Lauren Colenso-Semple, who holds a PhD in integrative physiology, about weight training, cardio and nutrition for women. Dr. Colenso-Semple argues the data show men and women respond to exercise very similarly, and that women do not need sex-specific programs, rep ranges or nutrient timing. She explains that muscle protein synthesis and growth responses are similar; the main difference is baseline muscularity from the testosterone surge at male puberty, while relative gains from training are similar. On birth control, she describes downregulating endogenous hormones as not appearing to impact performance or adaptations. For perimenopause and menopause, she recommends no change in training goals, with resistance training remaining key for muscle, bone density and fall and fracture risk.

Key takeaways

• Dr. Colenso-Semple argues men and women respond to exercise very similarly and women do not need sex-specific programs.
• Dr. Colenso-Semple explains the main muscular difference is baseline mass from puberty testosterone, with similar relative training gains.
• Dr. Colenso-Semple describes hormonal birth control as not appearing to impact exercise performance or adaptations.
• Dr. Colenso-Semple recommends women not change training at perimenopause or menopause, keeping resistance training central.
• Dr. Colenso-Semple attributes age-related muscle loss largely to inactivity and weakening nerve-to-muscle connections rather than menopause itself.

Episode details: published February 16, 2026 · 209.2K views · 2:31:58 long. Summary written by Self Growth Videos from the episode itself. The science and protocols described are Andrew Huberman’s, presented for education — not medical advice. Consult a qualified professional before changing your own health practices.

← Previous: The Science of Love, Desire & Attachment | Huberman Lab Essentials · Next: Essentials: Optimize Your Exercise Program with Science-Based Tools | Jeff Cavaliere →

All Andrew Huberman videos · Andrew Huberman profile · Huberman Lab (official site)