Flexible or Rigid Dieting? What does the research say?

Womens Fitness & Hormone Expert | Dr. Lauren Colenso-Semple

To find Dr. Lauren: https://www.instagram.com/drlaurencs1/?hl=en [https://www.instagram.com/drlaurencs1/?hl=en] https://www.linkedin.com/in/drlaurencs/ [https://www.linkedin.com/in/drlaurencs/] https://www.instagram.com/massresearchreview/?hl=en [https://www.instagram.com/massresearchreview/?hl=en] Overview of My Conversation with Dr. Lauren Colenso-Semple We had a really thoughtful conversation centered less on specific training prescriptions and more on the philosophy of women’s fitness and how women make decisions about training. Key themes: • Women’s hormones and training: We discussed the current conversation around female hormones and exercise and the importance of separating evidence from marketing and oversimplification. While hormonal fluctuations can matter in certain contexts, the impact is often overstated in mainstream fitness messaging. • What actually works for women: The conversation emphasized that foundational training principles still matter most: progressive overload, recovery, consistency, nutrition, adequate energy intake, and individualized programming over chasing “female specific hacks.” • Helpful vs. unhelpful research: We talked about where exercise research for women has historically fallen short and how interpretation can become distorted. There was discussion around being cautious of conclusions drawn from limited studies, overgeneralized cycle phase recommendations, and protocol driven content that lacks real world applicability. • How women should think about training: Rather than constantly adjusting training based on hormones alone, women may benefit from focusing on long term adaptation, building body awareness, and creating flexible systems that allow for performance, recovery, and sustainability. • Fitness philosophy over protocols: A major takeaway was shifting attention away from searching for the perfect protocol and toward understanding principles. The discussion encouraged women to think critically, question absolutes, and avoid unnecessary complexity. For specific training protocols and deeper dives into implementation, listen to her appearances on Huberman Lab and her own podcast content where she breaks down the evidence in more detail.

Mind Over Milkshakes: Mindset Determines Hunger Response

Apply for 1 on 1 coaching here and let's get you started!  APPLY NOW [https://kendrajarrattcoaching.com/bio] The STRONG LIFE Workout App is here! Get bodyweight, dumbbell, gym workouts, and more, programmed by me through my extensive experience working with women over 40! Join now and get a free 7-day trial.  Here's the link to my app - HTTPS://STRONGLIFE.APP/ [https://STRONGLIFE.APP/] Help with custom macros and nutrition to really help you see those results?  https://www.1stphorm.app/kendrajarratt [https://www.1stphorm.app/kendrajarratT] Advisor name:  kendrajarratt   Connect with me on all platforms🙏 YouTube: @Kendra.Jarratt Tik Tok: @Kendra.Jarratt IG: @Kendra.Jarratt www.kendrajarratt.com for all of my apparel, app I use to help my people, private group and favorite supplements!! Here's the link to my private Facebook page - JOIN NOW & Meet my crew https://www.facebook.com/groups/TeamStrongLife [https://www.facebook.com/groups/TeamStrongLife]  Sign up to get emails from me with offers, coaching opportunities, product discounts and more at www.kendrajarratt.com Connecting with me in the apps and my Facebook community is the best way for me to provide meaningful help, nutrition, exercise and more. Can't wait to help you!!

Client Discussion: How To Get Fitter & Stronger at 57

Apply for 1 on 1 coaching here and let's get you started!  APPLY NOW [https://kendrajarrattcoaching.com/bio] The STRONG LIFE Workout App is here! Get bodyweight, dumbbell, gym workouts, and more, programmed by me through my extensive experience working with women over 40! Join now and get a free 7-day trial.  Here's the link to my app - HTTPS://STRONGLIFE.APP/ [https://STRONGLIFE.APP/] Help with custom macros and nutrition to really help you see those results?  https://www.1stphorm.app/kendrajarratt [https://www.1stphorm.app/kendrajarratT] Advisor name:  kendrajarratt   Connect with me on all platforms🙏 YouTube: @Kendra.Jarratt Tik Tok: @Kendra.Jarratt IG: @Kendra.Jarratt www.kendrajarratt.com for all of my apparel, app I use to help my people, private group and favorite supplements!! Here's the link to my private Facebook page - JOIN NOW & Meet my crew https://www.facebook.com/groups/TeamStrongLife [https://www.facebook.com/groups/TeamStrongLife]  Sign up to get emails from me with offers, coaching opportunities, product discounts and more at www.kendrajarratt.com Connecting with me in the apps and my Facebook community is the best way for me to provide meaningful help, nutrition, exercise and more. Can't wait to help you!!

Confidence Challenge Kick off!

Apply for 1 on 1 coaching here and let's get you started!  APPLY NOW [https://kendrajarrattcoaching.com/bio] The STRONG LIFE Workout App is here! Get bodyweight, dumbbell, gym workouts, and more, programmed by me through my extensive experience working with women over 40! Join now and get a free 7-day trial.  Here's the link to my app - HTTPS://STRONGLIFE.APP/ [https://STRONGLIFE.APP/] Help with custom macros and nutrition to really help you see those results?  https://www.1stphorm.app/kendrajarratt [https://www.1stphorm.app/kendrajarratT] Advisor name:  kendrajarratt   Connect with me on all platforms🙏 YouTube: @Kendra.Jarratt Tik Tok: @Kendra.Jarratt IG: @Kendra.Jarratt www.kendrajarratt.com for all of my apparel, app I use to help my people, private group and favorite supplements!! Here's the link to my private Facebook page - JOIN NOW & Meet my crew https://www.facebook.com/groups/TeamStrongLife [https://www.facebook.com/groups/TeamStrongLife]  Sign up to get emails from me with offers, coaching opportunities, product discounts and more at www.kendrajarratt.com Connecting with me in the apps and my Facebook community is the best way for me to provide meaningful help, nutrition, exercise and more. Can't wait to help you!!

How To Make Progress in 4 Weeks

Apply for 1 on 1 coaching here and let's get you started!  APPLY NOW [https://kendrajarrattcoaching.com/bio] The STRONG LIFE Workout App is here! Get bodyweight, dumbbell, gym workouts, and more, programmed by me through my extensive experience working with women over 40! Join now and get a free 7-day trial.  Here's the link to my app - HTTPS://STRONGLIFE.APP/ [https://STRONGLIFE.APP/] Help with custom macros and nutrition to really help you see those results?  https://www.1stphorm.app/kendrajarratt [https://www.1stphorm.app/kendrajarratT] Advisor name:  kendrajarratt   Connect with me on all platforms🙏 YouTube: @Kendra.Jarratt Tik Tok: @Kendra.Jarratt IG: @Kendra.Jarratt www.kendrajarratt.com for all of my apparel, app I use to help my people, private group and favorite supplements!! Here's the link to my private Facebook page - JOIN NOW & Meet my crew https://www.facebook.com/groups/TeamStrongLife [https://www.facebook.com/groups/TeamStrongLife]  Sign up to get emails from me with offers, coaching opportunities, product discounts and more at www.kendrajarratt.com Connecting with me in the apps and my Facebook community is the best way for me to provide meaningful help, nutrition, exercise and more. Can't wait to help you!!