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.

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IN THIS EPISODE:

00:00

Introduction to the Fit Physician Podcast

00:52

Dr. Lauren Colenso Semple's Background and Expertise

05:01

Empowering Women Through Evidence-Based Fitness

06:51

Debunking Myths: Heavy Weights vs. Muscle Growth

14:35

The Role of Hormones in Muscle Maintenance

16:22

Pilates and Its Effectiveness for Muscle Growth

20:28

The Importance of Force Production in Strength Training

25:30

Flexibility in Resistance Training: Finding What Works

27:54

Protein Timing and Nutrition for Women Physicians

28:08

Understanding Protein Timing and Nutrition

31:22

Debunking Myths Around Fasting and Menopause

39:27

The Impact of the Menstrual Cycle on Training

46:00

Core Foundations of Nutrition and Exercise

50:36

Future Directions in Women's Health Research

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Connect With Us:

💪 Download Our Thriving Through Menopause Guide

📲 Follow Us On Instagram

💜 Learn More About Fit Physician Coaching

In Part 2 of this thought-provoking conversation, Melissa Grelo returns to explore why aging powerfully isn’t just a personal choice—it’s a cultural rebellion. We dive into comparison culture, the patriarchy’s influence on women’s self-worth, and how society has conditioned generations of women to shrink themselves—physically, emotionally, and vocally.

Melissa and Suzanne share raw reflections on raising strong daughters, rejecting the pressure to age “gracefully,” and instead embracing strength, visibility, and confidence at every age. From the harmful messaging of “there can only be one” to the overhyped menopause supplement industry and the new wave of hormone therapy discourse—nothing is off-limits.

We also tackle strength training myths, the rise of women reclaiming space in the gym, and the critical mindset shift from body as ornament to body as instrument.

This episode is a rallying cry to stop shrinking and start shouting—for ourselves, our daughters, and the generations to come.

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Connect With Us:

💪 Download Our Thriving Through Menopause Guide

📲 Follow Us On Instagram

💜 Learn More About Fit Physician Coaching

In this inspiring two-part conversation, we sit down with entrepreneur, mother, and fearless leader in conversations that matter Melissa Grelo to dive deep into the truth about women’s health, aging powerfully, and navigating today’s confusing wellness world.

In Part 1, Melissa shares her personal journey through perimenopause, the major shifts she’s made to her fitness, nutrition, and mindset, and how she cuts through the noise of misinformation in the media. We also explore the importance of critical thinking, how to raise strong daughters in today’s climate, and why intention is the secret weapon for thriving through midlife.

This episode is packed with real talk, powerful insights, and a reminder that the best chapters are still ahead. Stay tuned for Part 2 dropping next Monday — it gets even spicier!

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Connect With Us:

💪 Download Our Thriving Through Menopause Guide

📲 Follow Us On Instagram

💜 Learn More About Fit Physician Coaching