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
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
Have questions about iron or other training topics? Email us at musclescience4women@gmail.com or leave a comment on YouTube or wherever you listen—we read every message!
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)
In this episode of Muscle Science for Women, the hosts reflect on the challenging year of 2025 and share strategies to combat seasonal depression. They discuss their personal experiences and coping mechanisms, including the importance of exercise, proper sleep, vitamin D supplementation, and maintaining a healthy diet. Social connections and mindfulness practices such as meditation and journaling are also highlighted as essential tools for mental well-being. The episode wraps up with an emphasis on seeking professional help if needed, and the hosts express their gratitude to listeners, wishing everyone a better year ahead.
00:00 Introduction & 2025 Reflections
09:04 Light Therapy & SAD Lamps
12:26 Getting Outside & Fresh Air
13:40 Dressing for Cold Weather
14:44 Seasonal Foods & Nutrition
18:59 Vitamin D & Supplementation
21:29 Exercise & Movement
26:00 Sleep & Sleep Routines
35:32 Anti-Inflammatory Diet & Omega-3s
42:38 Stress Management & Mindfulness
45:55 Social Connection
48:09 Therapy & Medication
51:29 Final Thoughts & 2026 Outlook
If you liked this episode, please rate, review, subscribe, and share with someone who could benefit.
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
In this episode with renowned thyroid expert Elle Russ, bestselling author of The Paleo Thyroid Solution, Ashleigh and Elle discuss:
-why it can be so difficult to get a proper diagnosis;
-symptoms to look out for, including less common symptoms;
-a detailed dive on the proper testing and how to advocate for these tests with your healthcare provider;
-lifestyle, nutrition, and environmental changes that can have a big impact on thyroid health;
-how thyroid issues intersect with fertility and peri- and menopausal changes;
-information about treatment of thyroid disfunction, including potential problems with conventional thyroid treatment;
-autoimmune disorders, and much more.
If you want to dive even deeper and take your health into your own hands, Elle's The Ultimate Thyroid Course is packed with over 20 hours of helpful content, including expert tutorials from Dr. Gary E. Foresman MD and other experts. Whether it’s hypothyroidism, Hashimoto's, Reverse T3, post-thyroidectomy, or other thyroid issues, this course has you covered. It is the most comprehensive thyroid resource available, and it's a game-changer. Learn more and sign up here: https://www.elleruss.com/
You can reach out to Elle or learn more about her work at elleruss.com.
We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit. If you have comments, feedback, or questions please send them to musclescience4women@gmail.com.
Learn all about the Muscle Science For Women programs at https://musclescienceforwomen.com and reach out to us for a first responder/military discount.
In this episode Ashleigh and Rachel discuss the differences in body fat percentages between men and women, including what's healthy and sustainable, and how they will look different depending on a range of factors; they dive into the concept of "mental fitness" and how it applies to overall health and fitness; they discuss changes they're making to Muscle Science for Women in 2026, and Ashleigh chats about her newest personal venture: a coaching app!
We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit. If you have comments, feedback, or questions please send them to musclescience4women@gmail.com.
If you want to learn more about or sign up for Ashleigh's new coaching app, click the link below and get 20% off your first month through November 28: studio.com/ashleigh/
Learn all about the Muscle Science For Women programs at https://musclescienceforwomen.com and reach out to us for a first responder/military discount.
Learn more about the hosts at rgfit.com and ashleighvanhouten.com
This week Rachel and Ashleigh answer questions from listeners including:
All that and more! We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! If you have comments, feedback, or questions please send them to musclescience4women@gmail.com.
Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture walking through details like safe exercise selection, likely fitness challenges during pregnancy, how to eat to support a healthy fit pregnancy, and so much more. Read more about our new program at this link, and reach out if you would like the military/first responders discount: https://www.rgfit.com/fit-pregnancy
You can also learn about the flagship strength program at https://www.musclescienceforwomen.com
Learn more about the hosts at rgfit.com and ashleighvanhouten.com
In this episode, Ashleigh and Rachel have an impromptu mental health chat, talking about their own personal struggles and ways in which we can all face our challenges head on rather than looking for ways to numb or distract ourselves. Mental health is such a huge part of physical health (and vice versa) and it's helpful to take a step back from muscles and macros every now and then to talk about the bigger picture. After all, most of us are working on our health so we can enjoy life to the fullest.
And also, to lighten the mood, they talk Halloween costumes. This is a vulnerable one, and if you enjoyed it or found it resonates with you, we'd love for you to leave a comment in Spotify or share the episode on social media.
We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! If you have comments, feedback, or questions please send them to musclescience4women@gmail.com.
Check out the latest program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture walking through details like safe exercise selection, likely fitness challenges during pregnancy, how to eat to support a healthy fit pregnancy, and so much more. Read more about our new program at this link, and reach out if you would like the military/first responders discount: https://www.rgfit.com/fit-pregnancy
You can also learn about the flagship strength program at https://www.musclescienceforwomen.com
Learn more about the hosts at rgfit.com and ashleighvanhouten.com
In this quickie episode, Ashleigh talks about five key ways to make fitness, strength, health, and body composition improvements even when you have no time - maybe you have young kids, a demanding job, or are just going through a period with very little time to meal prep, work out, or do the things you normally do to feel good. We have answers - because there are always choices to make, and the more informed you are about what factors actually move the needle, the better choices you can make with your limited time.
We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! If you have comments, feedback, or questions please send them to musclescience4women@gmail.com.
Check out the NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture walking through details like safe exercise selection, likely fitness challenges during pregnancy, how to eat to support a healthy fit pregnancy, and so much more. Read more about our new program at this link, and reach out if you would like the military/first responders discount: https://www.rgfit.com/fit-pregnancy
You can also learn about the flagship strength program at https://www.musclescienceforwomen.com
Learn more about the hosts at rgfit.com and ashleighvanhouten.com
In this episode, Ashleigh and Rachel answer user questions about whether or not powerlifting is bad for teenagers' growing bodies; talking about body image with your kids; can you build muscle with a back injury, and more. Plus they talk about some of the exercises they've been loving lately.
We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! If you have comments, feedback, or questions please send them to musclescience4women@gmail.com.
Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture walking through details like safe exercise selection, likely fitness challenges during pregnancy, how to eat to support a healthy fit pregnancy, and so much more. Read more about our new program at this link, and reach out if you would like the military/first responders discount: https://www.rgfit.com/fit-pregnancy
You can also learn about the flagship strength program at https://www.musclescienceforwomen.com
Learn more about the hosts at rgfit.com and ashleighvanhouten.com
In this solo episode (a re-release of a popular episode from Rachel's other podcast, MetFlex and Chill) Rachel discusses what happens when your diet stops working for you, and how to fix the problem.
We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! If you have comments, feedback, or questions please send them to musclescience4women@gmail.com.
Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture walking through details like safe exercise selection, likely fitness challenges during pregnancy, how to eat to support a healthy fit pregnancy, and so much more. Read more about our new program at this link, and reach out if you would like the military/first responders discount: https://www.rgfit.com/fit-pregnancy
You can also learn about the flagship strength program at https://www.musclescienceforwomen.com
Learn more about the hosts at rgfit.com and ashleighvanhouten.com
In this brand-new episode, Ashleigh and Rachel share big life and fitness updates; they give their unfiltered answer to a listener question who wonders if she's being insane about her body recomp goals; they share how to balance cardio and lifting to best support your goals, and more.
We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! If you have comments, feedback, or questions please send them to musclescience4women@gmail.com.
Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture walking through details like safe exercise selection, likely fitness challenges during pregnancy, how to eat to support a healthy fit pregnancy, and so much more. Read more about our new program at this link, and reach out if you would like the military/first responders discount: https://www.rgfit.com/fit-pregnancy
You can also learn about the flagship strength program at https://www.musclescienceforwomen.com
Learn more about the hosts at rgfit.com and ashleighvanhouten.com
In this solo episode (a re-release of a popular episode from Rachel's other podcast, MetFlex and Chill) Rachel talks about the mistakes women make when trying to build muscle.
We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! If you have comments, feedback, or questions please send them to musclescience4women@gmail.com.
Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture walking through details like safe exercise selection, likely fitness challenges during pregnancy, how to eat to support a healthy fit pregnancy, and so much more. Read more about our new program at this link, and reach out if you would like the military/first responders discount: https://www.rgfit.com/fit-pregnancy
You can also learn about the flagship strength program at https://www.musclescienceforwomen.com
Learn more about the hosts at rgfit.com and ashleighvanhouten.com
In this episode of the Healthy Aging Series, Ashleigh and Beth discuss mental health: how it impacts physical health and vice versa; how it changes through the decades; how our hormonal changes impact mental health; how to manage the mental health of loved ones, and so much more - see timestamps below. You can watch every episode of the Healthy Aging Series on YouTube: https://www.youtube.com/@musclemaven
If you have comments, feedback, or questions please send them to musclescience4women@gmail.com or leave them in the comments.
Learn more about the hosts at bethlipton.com and ashleighvanhouten.com
Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture from your coaches. Read more about our new program at this link, and reach out if you would like the military/first responders discount: https://www.rgfit.com/fit-pregnancy
You can also learn about the flagship strength program at https://www.musclescienceforwomen.com
Timestamps:
2:00: Making career changes as an older person
3:30: What impacts your mental health as you age? Hormones, life circumstances
7:00: How hormonal fluctutations impact women’s mental health vs. men's 11:00: What the internet tells us to do to protect mental health
15:00: What is a midlife crisis? Why does this happen?
29:30: Which surprising age group is most likely to be depressed
36:00: What happens to mental health after retirement
42:40: Dealing with the mental health of loved ones
54:10: Body signals and biofeedback that provide clues to mental health
In this solo episode, Ashleigh weighs in on whether or not weighted vests are worth it; she talks about starting a CrossFit support group for folks trying to leave, and answers a question from the podcasts #5 male listener about supporting your partner through tough times.
We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! If you have comments, feedback, or questions please send them to musclescience4women@gmail.com.
Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture walking through details like safe exercise selection, likely fitness challenges during pregnancy, how to eat to support a healthy fit pregnancy, and so much more. Read more about our new program at this link, and reach out if you would like the military/first responders discount: https://www.rgfit.com/fit-pregnancy
You can also learn about the flagship strength program at https://www.musclescienceforwomen.com
Learn more about the hosts at rgfit.com and ashleighvanhouten.com
This week is a mixed bag of listener questions: Rachel and Ashleigh discuss ideas about wellness retreats or traveling events; they answer a question from a listener who thinks they're "skinny fat", they talk about what "consistency" really looks like and how to get there, and how we can all learn to work smarter rather than harder on our fitness goals.
We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! If you have comments, feedback, or questions please send them to musclescience4women@gmail.com.
Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture from your coaches. Read more about our new program at this link, and reach out if you would like the military/first responders discount: https://www.rgfit.com/fit-pregnancy
You can also learn about the flagship strength program at https://www.musclescienceforwomen.com
Learn more about the hosts at rgfit.com and ashleighvanhouten.com
In this episode the ladies talk about "maintenance," - what does it mean, how do you get to maintenance, how do you stay there, how long do you stay there, why is maintenance a good thing and when is it hindering your goals? Why is it so hard to get to and stay there? How do you know if you're really eating for maintenance? If you've been wondering about a maintenance plan, or are thinking you want to maintain your current body composition or level of fitness, this episode is for you.
We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! If you have comments, feedback, or questions please send them to musclescience4women@gmail.com.
Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture from your coaches. Read more about our new program at this link, and reach out if you would like the military/first responders discount: https://www.rgfit.com/fit-pregnancy
You can also learn about the flagship strength program at https://www.musclescienceforwomen.com
Learn more about the hosts at rgfit.com and ashleighvanhouten.com
In this vulnerable episode, Rachel and Ashleigh talk about the intersection of grief and health - it's a topic that we'll all deal with at some point, but isn't often discussed. Behavioural and lifestyle changes can dramatically impact our health in times of acute grief, which can exacerbate the pain we're already feeling. In this episode, the women share personal stories and go over some of the ways grief can negatively impact our health, as well as ways we can work to mitigate those impacts and care for ourselves even in times of acute sadness, stress, and devastation.
We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit!
Check out our BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture from your coaches. Read more about our new program at this link, and reach out if you would like the military/first responders discount: https://www.rgfit.com/fit-pregnancy
If you have comments, feedback, or questions please send them to musclescience4women@gmail.com.
Learn more about the hosts at rgfit.com and ashleighvanhouten.com
Timestamps
2:00: Rachel shares life updates
11:20: How to manage health in times of acute grief
15:00: Self-help book recommendations
22:00: The immune response to stress
25:30: Tools for sleep
33:00: Importance of routine
39:55: Accelerated aging with grief
42:55: Coping strategies
This episode is a deep dive into pelvic health, an incredibly important aspect of overall health, function, and quality of life for women that many of us don't know enough about (and aren't taught). In this episode, Ashleigh and Rachel cover:
We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit!
You'll learn even more about pelvic health in our NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! Read more about our new program at this link, and reach out if you would like the military/first responders discount: https://www.rgfit.com/fit-pregnancy
If you have comments, feedback, or questions please send them to musclescience4women@gmail.com.
Learn more about the hosts at rgfit.com and ashleighvanhouten.com
This week is another episode of the Healthy Aging Series, and this time Ashleigh and Beth are diving into motherhood, a deeply personal and lifechanging event. They discuss the ways motherhood changed them (and the ways they have stayed the same), the experience of being "older" mothers, the balance of caring for children and aging parents, managing your kids' hormonal shifts at the same time as their own, and much more. See timestamps below.
And listeners learned about the NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! There has been a slight delay in launch, but if you want to be the first to gain access to the program (and our early bird discount) you can email and let us know at musclescience4women@gmail.com
The whole Healthy Aging Series can be found on Ashleigh's YouTube channel here: https://www.youtube.com/@musclemaven
If you're interested in listening to Ashleigh's episode all about her first pregnancy, birth, and postpartum experience, you can listen to it here: https://open.spotify.com/episode/4FHQRW8LMDEXt2lLUgpLVz?si=eb5dab46d9ba4e6b
If you have comments, feedback, or questions please send them to musclescience4women@gmail.com.
Support for this podcast comes from Kion. Use code MUSCLEMAVEN at this link to save on high-quality protein powder, creatine, the tastiest EAA's (I recommend watermelon!) and other tested supplements to support your goals.
Learn more about the hosts at rgfit.com and ashleighvanhouten.com
Timestamps:
7:00: Things that have changed about us since motherhood, if anything
18:00: Our experiences being “older” mothers
27:00: Our decision-making process to have kids (and how many to have)
36:00: Differences in parenting expectations with different generations
40:30: Managing your own hormonal changes as well as your children's
45:00: How we talk about our bodies and hormones, and how that impacts the way women feel about themselves
47:45: Parenting while also helping aging parents
53:00: The sometimes fraught relationship between mothers and daughters
1:01:00: Balancing how to love your kids equally but engage with them differently according to their personalities
1:05: How the parenting dynamic shifts as both you and kids age
1:09: Combatting losing your sense of self in motherhood
In this episode, Ashleigh answers listener questions about:
-how to work around "limiting factors" like grip strength and weaker muscles when trying to challenge the lower body
-can you heal and "tighten" fascia in your stomach and get rid of "mommy pooch" after multiple pregnancies
-how to avoid being "skinny fat" when you're looking to lose fat and change body composition
-advice for people looking to become a professional health coach
And more! Check timestamps below.
And listeners learned about the NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! There has been a slight delay in launch, but if you want to be the first to gain access to the program (and our early bird discount) you can email and let us know at musclescience4women@gmail.com
If you have comments, feedback, or questions please send them to musclescience4women@gmail.com.
Support for this podcast comes from Kion. Use code MUSCLEMAVEN at this link to save on high-quality protein powder, creatine, the tastiest EAA's (I recommend watermelon!) and other tested supplements to support your goals.
Learn more about the hosts at rgfit.com and ashleighvanhouten.com
Timestamps:
2:00: how to work around limiting factors like grip and upper body strength
7:45: can you tighten stomach fascia after pregnancy?
13:00: how to reverse the "skinny fat" look after years of sedentary living
22:30 advice for folks who want to get into the health coaching business
In this vulnerable episode, Ashleigh shares her pregnancy and birth story from the recent birth of her daughter. She covers topics including:
And listeners learned about the NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! There has been a slight delay in launch, but if you want to be the first to gain access to the program (and our early bird discount) you can email and let us know at musclescience4women@gmail.com
If you're interested in listening to Ashleigh's episode all about her first pregnancy, birth, and postpartum experience, you can listen to it here: https://open.spotify.com/episode/4FHQRW8LMDEXt2lLUgpLVz?si=eb5dab46d9ba4e6b
If you have comments, feedback, or questions please send them to musclescience4women@gmail.com.
Support for this podcast comes from Kion. Use code MUSCLEMAVEN at this link to save on high-quality protein powder, creatine, the tastiest EAA's (I recommend watermelon!) and other tested supplements to support your goals.
Learn more about the hosts at rgfit.com and ashleighvanhouten.com
In this exclusive sneak peek, Ashleigh shares the first full episode of a new series on Healthy Aging she has developed with friend, Carnivore-ish co-author, wellness writer, and chef Beth Lipton. Over the course of seven episodes they dive deep on topics like beauty, motherhood and pregnancy, relationships, nutrition, mental health, and more, all through the lens of healthy aging for women: what does it mean to age in a healthy way? How do we balance our desire to remain youthful with the inevitability of getting older? Can we find more peace and joy in the way our bodies and priorities shift through life?
The series is honest, real, vulnerable, and created in an effort to create community and share with other women who are no doubt juggling the same questions and uncertainties. There are questions, answers, personal stories, and laughs as they learn.
These are just a few of the questions the women dive into, starting with this first episode on fitness, which covers the ladies' thoughts on:
The full Healthy Aging Series will be published on Ashleigh's YouTube channel, which you can find and subscribe to here: https://www.youtube.com/@musclemaven
If you have any feedback, questions or comments, send them to musclescience4women@gmail.com.
Learn more about Beth at bethlipton.com and Ashleigh at ashleighvanhouten.com
Support for this podcast comes from Kion. Use code MUSCLEMAVEN at this link to save on high-quality protein powder, creatine, the tastiest EAA's (I recommend watermelon!) and other tested supplements to support your goals.
In this episode Ashleigh talks about a reel of hers that went viral; shows the ladies are binging; advice for a teenager just starting her muscle-building journey; how much organ meat you should be eating to get the benefits; and if it's "normal" to have some net weight gain after a cycle of bulking and cutting. See timestamps added below.
Don't forget, we offer program discounts to first responders, military, and medical personnel. Send us an email for the code. And if you have any questions for the pod, comments or funny stories, send them to musclescience4women@gmail.com.
Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders
Grow Your Glutes Workshop: https://www.rgfit.com/glutes
Learn about our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com
Learn more about Ashleigh and Rachel at their websites: https://ashleighvanhouten.com/ and https://www.rgfit.com/
Time Stamps:
· 02:01 – 03:30 | Ashleigh talks about going viral on Instagram
· 09:01 – 10:30 | Is Protein Trending? Why is it suddenly such a big deal?
· 13:31 – 15:00 | Teenagers and Building Muscle
· 15:01 – 17:00 | How to Tell If You’re Eating Enough
· 17:01 – 18:30 | Training vs. Rest Day Calories
· 20:01 – 21:00 | Do you need a variety of protein sources to maximize benefits?
· 22:31 – 24:00 | How Much Liver is Too Much?
· 26:01 – 27:30 | Should you expect net weight gain after a cycle of bulking and cutting?
· 34:01 – 36:00 | Reflection time: What Have You Changed Your Mind About?
In this week's episode Ashleigh and Rachel answer questions from listeners about:
And much more! If you have questions, comments, or topic ideas for an upcoming show, send them to musclescience4women@gmail.com.
Our show sponsor, Cozy Earth—has a HUGE Mother's Day BOGO deal for you!
The ladies have personally tested their Bamboo Sheet Set and Bamboo Pajamas and are huge fans - and it's risk-free: Take 100 nights to decide with their sleep trial. AND every Cozy Earth bedding product comes with a 10-year warranty! Visit CozyEarth.com and use the exclusive code MSW for 40% off best-selling sheets, towels, pajamas, and more. And if you use the code MSWBOGO from May 2-4, when you purchase one set of bamboo pajamas you'll get a second set FREE! Treat yourself and a special mom in your life.
Don't forget, we offer program discounts to first responders, military, and medical personnel. Send us an email for the code. And if you have any questions for the pod, comments or funny stories, send them to musclescience4women@gmail.com.
Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders
Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes
Learn about our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com
Learn more about Ashleigh and Rachel at their websites: https://ashleighvanhouten.com/ and https://www.rgfit.com/
· 00:00 - 01:12 | Intro + Life Update
· 11:18 - 12:32 | Training for Symmetry
· 12:33 - 14:58 | Muscle Imbalance Tips
· 16:01 - 17:40 | Listener Q: are kettlebells good for strength and muscle growth?
· 25:21 - 28:00 | Bodyweight Training Realities
· 28:01 - 30:00 | Budget Diet Advice
· 30:01 - 31:30 | Supplements - which ones do you need and which ones can you skip
· 33:11 - 36:00 | Natural vs Enhanced Bodybuilding
· 50:01 - 52:00 | Nutrition’s Role in Progress
· 52:01 - 54:24 | Final Thoughts & Wrap-Up
Today is the 100th episode of Muscle Science for Women! We've had a blast learning and sharing our knowledge with each other, and with our listeners, and we appreciate each and every one of you who tune in and spend time with us.
On our 100th episode milestone, we're asking you to help us make it to 200 episodes: please, take five minutes today to make sure you're subscribed to the podcast on whatever platform you listen, and if you haven't yet rated, reviewed, or turned on notifications for the podcast, please do so. Bonus points if you share the pod on social media and tag us. This is how the algorithms learn that our podcast is good, so we can continue to grow and help new listeners on their fitness journey.
On today's podcast: Rachel and Ashleigh discuss at-home body fat scales, the benefits (or lack thereof) of knee wraps, the best ways to track body composition progress, and whether it's true that weight loss is easy and effortless during breastfeeding (and if it's not, what to do about it).
We have a fun new sponsor, Cozy Earth—Because Great Days Start with Better Nights. The ladies have personally tested their Bamboo Sheet Set and Bamboo Pajamas and are huge fans - and it's risk-free: Take 100 nights to decide with their sleep trial. AND every Cozy Earth bedding product comes with a 10-year warranty! Visit CozyEarth.com and use the exclusive code MSW for 40% off best-selling sheets, towels, pajamas, and more. Better Sleep Starts at Cozy Earth.
Don't forget, we offer program discounts to first responders, military, and medical personnel. Send us an email for the code. And if you have any questions for the pod, comments or funny stories, send them to musclescience4women@gmail.com.
Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders
Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes
Learn about our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com
Learn more about Ashleigh and Rachel at their websites: https://ashleighvanhouten.com/ and https://www.rgfit.com/