In this episode, Ashleigh breaks down the basics of what you need to know about iron and iron deficiency as a strength-training woman. She discusses why iron deficiency is so common in women—especially athletes—and how to recognize the signs before it impacts your training and daily life. This episode covers iron requirements across different life stages, the difference between low iron and anemia, and practical nutrition strategies to optimize your levels.
Topics Covered:
• What iron does in your body and why women need more
• Iron requirements during menstruation, pregnancy, and menopause
• How to read your iron blood tests (ferritin, hemoglobin, TSAT)
• RDA vs optimal iron intake for active women
• Symptoms of low iron and anemia
• Nutrition strategies: heme vs non-heme iron, absorption boosters, and inhibitors
• When to consider supplementing and when not to
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Welcome to 2026! In this episode, Rachel and Ashleigh catch up on their holiday breaks, share personal reflections on growth and alignment, and announce an exciting new product launching soon.
In This Episode:
Rachel shares about her Costa Rica adventure (and travel mishaps)
The power of journaling and self-reflection
2026 personal goals and intentions
Announcing a new challenge launching soon
Why low-effort rewards are harming our focus and progress
Breaking phone addiction and being more present
How to fall back in love with the process of building muscle
If you want to submit a question, offer feedback or just say hi, email musclescience4women@gmail.com.
Join our Substack here: https://substack.com/@musclescienceforwomen
Learn more about our programs here: https://musclescienceforwomen.com
Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen
Resources Mentioned:
The Stutz documentary (Netflix)
"The Tools" by Phil Stutz
Whisper app (talk-to-text journaling)