Key ideas from Dr. Lauren Colenso-Semple

• Men and women respond to resistance training nearly identically - muscle protein synthesis and adaptation rates are the same regardless of sex
• The narrative that women need sex-specific training programs is not supported by data and may actually be counterproductive marketing
• Training during different phases of the menstrual cycle requires no program modifications - 'train hard, train consistently, train progressively' regardless of cycle phase
• Hormone-based contraception does not impair strength, hypertrophy, or power adaptations to exercise according to multiple studies
• Two 20-minute full-body resistance workouts per week can significantly impact age-related muscle loss and functional independence
• The acute cortisol response to exercise is normal and necessary - chronic elevation concerns are often misapplied from Cushing's syndrome
• Fasted versus fed training produces identical muscle growth and fat loss results in both men and women over longer-term studies
• Creatine monohydrate at 5 grams daily is safe and effective for both sexes, with no need for sex-specific formulations or dosing