In this episode of Women Mastering Midlife, host Victoria Byrd sits down with Dr. Lauren Colenso-Semple- exercise scientist, researcher, and truth-teller in the crowded world of wellness advice for a powerful, no-nonsense conversation about fitness, fat loss, protein, hormones, and everything in between for midlife women.Dr. Colenso-Semple helps demystify the noise around social media trends and wellness fads. Together, they explore evidence-based strategies for building muscle after 40, bust the myth that cardio is “bad,” and clarify the real science behind weighted vests, intermittent fasting, protein intake, and cortisol.Whether you're frustrated by conflicting advice, overwhelmed by online "hacks," or simply wondering what actually works for women in perimenopause and menopause, this episode will give you practical, research-backed insights without the gimmicks.What We Cover:Why women can build muscle in midlife (yes, even in their 80s!)The truth about strength training, cardio, and walking with weighted vestsCortisol myths and how real stress, not hormones alone, affects weightCalorie deficits, diet quality, and why "calories in vs. calories out" still mattersProtein goals made simple: what's realistic, what’s overkill, and how to hit your needsThe deal with intermittent fasting and fasted workoutsWhat to know before filling your cabinet with supplementsThe dangers of oversimplified hormone therapy messaging on social mediaWhy nuance matters in science communication and how to spot red flags onlineOne big takeaway? The basics still work. No magic pills, no quick fixes—just consistent habits, realistic expectations, and informed choices.🔗 Follow Dr. Lauren Colenso-Semple on Instagram: @drlaurencs1Want more support for your midlife transition? Join the Women Mastering Midlife Community or schedule a 1:1 Clarity Session with Victoria at www.msvictoriabyrd.comJoin the ConversationGet your FREE guides HERE: www.msvictoriabyrd.com/free-guides Share your thoughts and stories on our social channels and tag us @WomenMasteringMidlife  and @misvictoriabyrd Let’s rewrite the narrative together!  Find more information on our website: www.msvictoriabyrd.com Join the Community! www.msvictoriabyrd.com/community Book a FREE 1:1 discovery call to learn more about coaching programs and coursesSubscribe & Review  Enjoyed this episode? Be sure to subscribe and leave a review. Your feedback helps us reach more women navigating midlife with strength and resilience.  Disclaimer  This podcast is for entertainment, educational, and informational purposes only. The hosts, guests, and experts featured are not your personal healthcare providers or advisors. The content should not be considered as professional, personalized medical, psychological, or prescriptive advice.  Always consult qualified professionals such as your physician, therapist, pharmacist, or coach for specific concerns and decisions related to your health or lifestyle. *Women Mastering Midlife* is not responsible for any undesired outcomes resulting from actions taken based on the content of this podcast.

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