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Muscle Science for Women

Hosted by health coach and author Ashleigh VanHouten and nutritionist and strength and conditioning specialist Rachel Gregory - co-creators of the Muscle Science for Women training program - this podcast dives into all aspects of fitness including nutrition, training, recovery, fitness culture, and so much more, all with a focus on addressing women's unique goals and challenges. It's conversational, interactive, and will help listeners understand their bodies and how to achieve their goals.
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Mar 5, 2024

In this episode Ashleigh shares her struggles with burnout, comparing her current self to her former self, and struggling with balancing her current goals and responsibilities with her training plan. She and Rachel dive into concepts like identity and fitness, the importance of training in an organized and progressive way, and how to move past boredom and even burnout.

They also answer questions about training with lower back pain, including which exercises may help and setting expectations around recovery time, and Rachel talks about her own struggles with back injury. 

Finally, Ashleigh talks about a nutritional assessment test she's taking through Genova Diagnostics.

Send us your thoughts about today's episode or any questions you have to musclescience4women@gmail.com.

Check out our specialized program, the Grow Your Glutes Workshop: https://www.rgfit.com/glutes

More info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

Genova Diagnostics is a direct-to-consumer testing company that allows you to order specific testing online that you can do easily at home and receive personalized recommendations based on the results.

Testing options include a GI Effects gut health test that provides insight into digestive function and intestinal inflammation; Metabolomix+ nutritional testing that can identify individual needs for certain vitamins, minerals, and amino acids; a hormonal health test that measures sex and adrenal hormones for men and women, and more.

Genova provides educational resources to help you understand results, and you can also work with your own healthcare provider to help further interpret and make use of your findings. Genova makes the testing process easier, so you can do your own research, advocate for yourself, and empower yourself to find the answers you’re looking for to improve your health. Learn more about the options at https://connect.gdx.net/ and use our code, MSW10 for 10% off any of the tests.

Thank you to our sponsor Purity Coffee! Quality coffee can be health promoting and help fight inflammation. Purity Coffee is certified organic and lab tested for pesticides, mold, and heavy metals. They use a proprietary roasting protocol that results (when tested) in up to 65% more antioxidants on average vs other organic coffees. It truly is the best of the best - and it tastes great, with a number of options for you to choose from - even a decaf and a 1/3 caffeinated option! Use our link or the discount code MSW25 to get a full 25% off your first order of the best coffee out there: https://puritycoffee.com/discount/MSW25

 

Feb 27, 2024

In this episode of Muscle Science for Women, Ashleigh and Rachel dive into a case study of a woman looking to start over again in her fitness and strength journey, after kids and taking time away from the gym. They provide practical tips on how to overcome obstacles and mental hurdles, identify small wins and how they add up to big change over time, and how much time and effort a busy person really HAS to dedicate to their workout program to see results. They also chat about Rachel's new part time job and a work trip Ashleigh is excited about!

If you've always wanted to test some things out and try a CGM, Muscle Science for Women is partnering with NutriSense to help you!  Nutrisense combines cutting-edge technology and human expertise so you can see how your body responds to different food, exercise, stress, and sleep in real time. By pairing a CGM with their app and expert nutritionist guidance, you can help understand which foods impact your glucose levels and how you respond to foods, stress, exercise, and sleep changes. You simply pair a continuous glucose monitor with their Nutrisense app, where you can keep all your data around food, exercise and so on, and their subscription plan also includes a month of free nutritionist support. 

Go to Nutrisenseio.com/MSW or use the code MSW at checkout to receive a $30 discount off your first month which includes 2 CGM sensors, free shipping, and a month of professional Nutritionist support.  

If you have questions or topic ideas, send them to musclescience4women@gmail.com.

Get fit with us in 2024 - sign up for the Grow Your Glutes Workshop: https://www.rgfit.com/glutes 

Or our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com 

Feb 20, 2024

In this episode, Ashleigh and Rachel talk about some of the ways their beliefs and behaviors around fitness and nutrition have changed over the past ten years; they discuss what may be missing from your plan if you seem to be doing everything right but just aren't seeing progress; and what the margin of error is when trying to determine your optimal macro ratio. 

If you have any questions you want answered, send them to musclescience4women@gmail.com.

Get fit with us in 2024 - sign up for the Grow Your Glutes Workshop: https://www.rgfit.com/glutes

Or our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

We're excited about our new show sponsor: Genova Diagnostics is a direct-to-consumer testing company that allows you to order specific testing online that you can do easily at home and receive personalized recommendations based on the results.

Testing options include a GI Effects gut health test that provides insight into digestive function and intestinal inflammation; Metabolomix+ nutritional testing that can identify individual needs for certain vitamins, minerals, and amino acids; a hormonal health test that measures sex and adrenal hormones for men and women, and more.

Genova provides educational resources to help you understand results, and you can also work with your own healthcare provider to help further interpret and make use of your findings. Genova makes the testing process easier, so you can do your own research, advocate for yourself, and empower yourself to find the answers you’re looking for to improve your health. Learn more about the options at https://connect.gdx.net/ and use our code, MSW10 for 10% off any of the tests.

And shoutout to our show sponsor Active Stacks! They make high-quality collagen peptide powder in two delicious flavors, chocolate and vanilla. They're made with cocoa and vanilla paste, not that unexplained "natural flavoring" you see listed everywhere, so it tastes better and mixes well into your protein shakes or baking. The chocolate flavor literally tastes like chocolate milk - it's a great way to get a collagen boost in your daily diet.

Learn more at https://activestacks.com/discount/MSW10 and use the code MSW10 to save 10% on your purchase!

 

Feb 13, 2024

In this episode Ashleigh and Rachel discuss whether or not you can effectively grow your legs and glutes with a limited home gym (and give plenty of advice on how you can maximize your workouts no matter where you are or what equipment you have). They both recently invested in some of the trendy new walking office treadmills and talk about whether they think they're worth it; how their meal prepping has changed over time; the best way to prep for pregnancy; and they have their favorite "lifting straps vs. no lifting straps" debate, AGAIN. This one is a fun episode, and full of practical takeaways.

Here's a link to the Versa Gripps product Rachel loves.

Here's a link for a similar product in Canada.

If you have questions, comments, or topic ideas for us, send them to musclescience4women@gmail.com.

Thank you to our brand new Sponsor Purity Coffee! Quality coffee can be health promoting and help fight inflammation. Purity Coffee is certified organic and lab tested for pesticides, mold, and heavy metals. They use a proprietary roasting protocol that results (when tested) in up to 65% more antioxidants on average vs other organic coffees. It truly is the best of the best - and it tastes great, with a number of options for you to choose from - even a decaf and a 1/3 caffeinated option! Use our link or the discount code MSW25 to get a full 25% off your first order of the best coffee out there: https://puritycoffee.com/discount/MSW25

Check out our specialized program, the Grow Your Glutes Workshop: https://www.rgfit.com/glutes

More info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

Feb 6, 2024

In this episode Ashleigh and Rachel dive into a variety of topics around nutrition, including understanding the difference between a food "sensitivity" and an actual allergy; they talk about whether foods that are widely touted as unhealthy (like gluten) should be avoided even if you don't seem to be sensitive to them; and they discuss their own recent experiments with continuous blood glucose monitors - including what raised their blood sugar and what didn't, how stress and exercise impacted their results, and some other surprising findings. 

If you've always wanted to test some things out and try a CGM, Muscle Science for Women is partnering with NutriSense to help you!  Nutrisense combines cutting-edge technology and human expertise so you can see how your body responds to different food, exercise, stress, and sleep in real time. By pairing a CGM with their app and expert nutritionist guidance, you can help understand which foods impact your glucose levels and how you respond to foods, stress, exercise, and sleep changes. You simply pair a continuous glucose monitor with their Nutrisense app, where you can keep all your data around food, exercise and so on, and their subscription plan also includes a month of free nutritionist support. 

Go to Nutrisenseio.com/MSW or use the code MSW at checkout to receive a $30 discount off your first month which includes 2 CGM sensors, free shipping, and a month of professional Nutritionist support.  

If you have questions or topic ideas, send them to musclescience4women@gmail.com.

Get fit with us in 2024 - sign up for the Grow Your Glutes Workshop: https://www.rgfit.com/glutes 

Or our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com 

Some other links discussed in today's show:

US-based:

Walking Pad: https://amzn.to/48TRHNA
 
Apple Watch Elastic Bands for tracking steps on walking pad: https://amzn.to/3SmcXEz 
 
Stainless Steel Water Bottle: https://amzn.to/3SmuVGY 
 
Canada-based:
 
Walking pad, stainless steel water bottle, Versa Grips: https://www.amazon.ca/shop/themusclemaven/list/34JTH7DP3MJJ8?ref_=aipsflist_aipsfthemusclemaven
 
 
Jan 30, 2024

In this episode Rachel and Ashleigh discuss mindset and the do's and don'ts of staying healthy while traveling. Rachel has just come back from an epic three-week trip to Thailand, and Ashleigh is about to embark on an all-inclusive family vacation, so they chat about stuff like: 

  • How to approach exercise while on vacation - how much should you prioritize it? What's the most effective exercise to do while traveling? How much downtime can you get away with without losing your gains?
  • How to manage eating while on vacation - should you still track your food? How easy is it to gain weight on vacation, or conversely how easy is it to maintain your current state even when taking a break from your normal routine?
  • How much does jet lag and other travel factors impact your health, gut health, sleep, etc and how can you combat this?
  • How can you best balance enjoying yourself, relaxing, and still sticking to your health goals? 

All this and more in this episode - if you have any questions or comments, please send them to musclescience4women@gmail.com

We're excited to introduce a new show sponsor in this episode: Genova Diagnostics is a direct-to-consumer testing company that allows you to order specific testing online that you can do easily at home and receive personalized recommendations based on the results.

Testing options include a GI Effects gut health test that provides insight into digestive function and intestinal inflammation; Metabolomix+ nutritional testing that can identify individual needs for certain vitamins, minerals, and amino acids; a hormonal health test that measures sex and adrenal hormones for men and women, and more.

Genova provides educational resources to help you understand results, and you can also work with your own healthcare provider to help further interpret and make use of your findings. Genova makes the testing process easier, so you can do your own research, advocate for yourself, and empower yourself to find the answers you’re looking for to improve your health. Learn more about the options at https://connect.gdx.net/ and use our code, MSW10 for 10% off any of the tests.

Get fit with us in 2024 - sign up for the Grow Your Glutes Workshop: https://www.rgfit.com/glutes

Or our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

Jan 16, 2024

In this episode, Ashleigh and Rachel answer listener questions about:

  • Why creatine may be making you sick;
  • The fun of coming up with new workout challenges;
  • Resources for overcoming hypothalamic amenorrhea;
  • Why most people shouldn't try competitive bodybuilding;
  • New experiences with therapy and how it can improve overall health

The ladies get personal in this one, we hope you enjoy it and learn something that helps you! If you have any thoughts, comments, or feedback, please send them to musclescience4women@gmail.com.

Get fit with us in 2024 - sign up for the Grow Your Glutes Workshop: https://www.rgfit.com/glutes

or our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

Shoutout to our show sponsor Active Stacks! They make high-quality collagen protein in two delicious flavors, chocolate and vanilla. They're made with cocoa and vanilla paste, not that unexplained "natural flavoring" you see listed everywhere, so it tastes better and mixes well into your protein shakes or baking. Learn more at https://activestacks.com/discount/MSW10 and use the code MSW10 to save 10% on your purchase!

Jan 9, 2024

In this episode, Ashleigh sits down with Halie Schoff, functional wellness and nutrition expert and coach who specializes in gut and hormonal health, to talk about how to best support digestive health during different phases of life. They also discuss certain controversial health practices (coffee enema, anyone?) and whether or not someone who practices a healthy lifestyle really "needs" additional detoxifying.

They discuss:

  • Keys to optimizing gut health
  • What are parasite cleanses and do we need them?
  • How to prep for and optimize gut health around travel, and how to minimize any damage done
  • Do we really "need" regular detoxing? Isn't our body supposed to do that for us naturally?
  • Ashleigh asks skeptical questions about some health practices like castor oil packs, coffee enemas, and more. 

And a lot more! If you have any feedback, questions, or other topics ideas send them to musclescience4women@gmail.com.

Thank you to our show sponsor, the Primal Health Coach Institute, an online health and fitness coaching certification school founded by Mark Sisson with a mission to develop highly skilled coaches who are proficient in guiding their clients toward lasting behavior change and excellent health outcomes. Ashleigh was one of the first 50 coaches certified through the program, and she has since developed her own Strength Training for Women Coaching Certification program for coaches through the PHCI. Head to  https://www.primalhealthcoach.com/msw/

Use the code MSW25 at checkout to get 25% off the price of either the Strength Training for Women course or the flagship Primal Health Coach course. 

Check out our specialized program, the Grow Your Glutes Workshop: https://www.rgfit.com/glutes

More info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

Dec 19, 2023

In the LAST episode of 2023, Ashleigh and Rachel talk about goals and answer listener questions about:

  • Training around injuries: how to keep training, how to avoid making injuries worse, and how to know when it's time to back off or keep going
  • Reverse dieting - what it means, how to do it, and why your diet may be holding you back from your goals
  • Running training (and how you can train for endurance and strength at the same time

All that and more! Email your comments, feedback, topic suggestions and questions to musclescience4women@gmail.com

Get fit with us in 2024 - sign up for the Grow Your Glutes Workshop: https://www.rgfit.com/glutes

or our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

Shoutout to our show sponsor Active Stacks! They make high-quality collagen protein in two delicious flavors, chocolate and vanilla. They're made with cocoa and vanilla paste, not that unexplained "natural flavoring" you see listed everywhere, so it tastes better and mixes well into your protein shakes or baking. Learn more at https://activestacks.com/discount/MSW10 and use the code MSW10 to save 10% on your purchase!

Dec 12, 2023

In this episode, Ashleigh speaks with Erin Power, the coaching and curriculum director at the Primal Health Coach Institute about the complex and layered relationship between a health/fitness/nutrition coach and their client. They dive into topics like:

  • How to get the most out of your coach (and pick the right one)
  • Goal-setting: when it's useful, when it's not, and how to feel good in between goals
  • What does mindset mean? Can we really change our mindset to help reach our health goals?
  • Why isn't there more attention paid to longevity and sustainability in the health industry? (spoiler, because if more coaches actually taught clients to be self-sufficient they'd be out of work!)
  • Some tips on how to work smarter, not harder, on your health

And a lot more! This is like a brief mastermind into how coaching works, a behind-the-scenes look at the human beings who work to improve the lives and health of their clients - because we have failures and worries about it too.

If you have any feedback, questions, or other topics ideas send them to musclescience4women@gmail.com.

Thank you to our show sponsor, the Primal Health Coach Institute, an online health and fitness coaching certification school founded by Mark Sisson with a mission to develop highly skilled coaches who are proficient in guiding their clients toward lasting behavior change and excellent health outcomes. Ashleigh was one of the first 50 coaches certified through the program, and she has since developed her own Strength Training for Women Coaching Certification program for coaches through the PHCI. Head to  https://www.primalhealthcoach.com/msw/

Use the code MSW25 at checkout to get 25% off the price of either the Strength Training for Women course or the flagship Primal Health Coach course. 

Check out our specialized program, the Grow Your Glutes Workshop: https://www.rgfit.com/glutes

More info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

 

 

Dec 5, 2023

In this episode, Ashleigh and Rachel answer more listener questions, like:

  • What to do when your training goals conflict with your work requirements
  • How to optimize training around high-stress jobs and shift work
  • How to know when you're too sore to work out
  • How to continue to traing your glutes even if they're already "too big"....

And much more! Remember, if you're a first responder, medical professionl or military member you get a special discount on all Muscle Science for Women programs. Email us a musclescience4women@gmail.com for the discount or to send in a question or topic for the podcast.

Thank you to our new show sponsor, CanadianProtein.com, where you can find everything you need to help you reach your fitness goals: creatine monohydrate, whey protein in every flavor you can think of, vegan protein (if you're into that), greens powder, all high quality and incredibly affordable prices. Get free shipping in Canada when you spend more than $99 and free shipping to the U.S. on orders over $149. Check out our favorite creatine product here:  https://canadianprotein.com/products/creatine-monohydrate?sca_ref=4752819.iCBCZXTM7A

Or you can try the new flavored collagen peptides from Active Stacks - same amazing ingredients and delicious chocolate and vanilla flavors, with 22 grams of collagen per serving to support gut health and strong skin, hair, and nails. Mixes easily and easy to digest for folks who have trouble with whey protein! Visit activestacks.com and use the code MSW10 to save.

 Check out our lower body specialist program, Grow Your Glutes: https://www.rgfit.com/glutes

Find more info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

Nov 21, 2023
Today Ashleigh dives into your most frequently asked hormone questions with Esther Blum, an Integrative Dietitian and Menopause Expert. In the past 27 years she has helped thousands of women master menopause through nutrition, hormones and self-advocacy.  Esther is the bestselling author of See ya later, Ovulator and Cavewomen Don’t Get Fat, among others. Learn more about Esther here: estherblum.com 
 
They discuss topics including:
 
●        How can women go through menopause like a rock star?
●        What are the symptoms of perimenopause and menopause?
●        What tests do women need to have done to know their hormonal baseline?
●        Are supplements necessary? What ones actually work?
●        What are the best types of hormone replacement therapy?
●        Why do MDs often dismiss HRT?
●        Is HRT safe for long-term use?
●        What are the best exercises menopausal women can do to feel energized and happy?
 
All that and more! If you have any feedback, questions, or other topics ideas send them to musclescience4women@gmail.com.

Thank you to our show sponsor, the Primal Health Coach Institute, an online health and fitness coaching certification school founded by Mark Sisson with a mission to develop highly skilled coaches who are proficient in guiding their clients toward lasting behavior change and excellent health outcomes. Ashleigh was one of the first 50 coaches certified through the program, and she has since developed her own Strength Training for Women Coaching Certification program for coaches through the PHCI. Head to  https://www.primalhealthcoach.com/msw/

Use the code MSW25 at checkout to get 25% off the price of either the Strength Training for Women course or the flagship Primal Health Coach course. 

Check out our specialized program, the Grow Your Glutes Workshop: https://www.rgfit.com/glutes

More info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

 

Nov 14, 2023

In this episode Ashleigh and Rachel catch up on their lives, answer listener questions, and get pretty fired up over:

  • Lazy journalism around diet and nutrition
  • Major misconceptions about "super foods" and ideal diets that mainstream nutritionists are still teaching
  • The biggest challenges they see in their coaching practices that hamper client progress
  • Why instant gratification is the enemy of success

All that and more! Email your questions, feedback, or topic ideas to musclescience4women@gmail.com.

Thank you to our new show sponsor, CanadianProtein.com, where you can find everything you need to help you reach your fitness goals: creatine monohydrate, whey protein in every flavor you can think of, vegan protein (if you're into that), greens powder, all high quality and incredibly affordable prices. Get free shipping in Canada when you spend more than $99 and free shipping to the U.S. on orders over $149. Check out our favorite creatine product here:  https://canadianprotein.com/products/creatine-monohydrate?sca_ref=4752819.iCBCZXTM7A

 Check out our lower body specialist program, Grow Your Glutes: https://www.rgfit.com/glutes

Find more info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

Oct 31, 2023

In this week's episode, Ashleigh speaks with Dr. Stephanie Estima, a doctor of chiropractic and a health expert focusing on improving lifespan, health span, body composition, and optimal performance. They dive into topics like:

  • Optimizing diet and training for longevity and health
  • Optimizing hormones throughout the lifespan
  • The benefits of HRT for women
  • Sexism in the fitness industry and how it impacts both professionals and the greater community
  • Stephanie's favorite workouts and some of her best practices to live a healthy, vibrant life. 

Learn more about Stephanie and her book, The Betty Body, here: https://hellobetty.club/ and check out her podcast, Better with Dr. Stephanie.

Thank you to our show sponsor, the Primal Health Coach Institute, an online health and fitness coaching certification school founded by Mark Sisson with a mission to develop highly skilled coaches who are proficient in guiding their clients toward lasting behavior change and excellent health outcomes. Ashleigh was one of the first 50 coaches certified through the program, and she has since developed her own Strength Training for Women Coaching Certification program for coaches through the PHCI. Head to  https://www.primalhealthcoach.com/msw/

Use the code MSW25 at checkout to get 25% off the price of either the Strength Training for Women course or the flagship Primal Health Coach course. 

Check out our newest program, the Grow Your Glutes Workshop: https://www.rgfit.com/glutes

More info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

Oct 17, 2023

In this Q&A episode, Rachel and Ashleigh answer questions about:

  • How to hydrate properly, and how alcohol factors in
  • What to do when you've hit a body composition plateau
  • How to determine if you're actually eating as much (or more, or less) than you think you are - spoiler alert, most of us are not good at accuracy with this!
  • Ashleigh talks about her plan to get fitter by the end of the year and some of the obstacles she's facing (another spoiler alert, one of those obstacles is peanut butter cup trail mix)
  • And they have a discussion about "body positivity": what it is and what it's trying to do, when it fails us, and why "body neutrality" might be a more practical approach

All this and more! If you have any feedback, questions, or topic ideas please send them to musclescience4women@gmail.com

 Check out our newest program, the Grow Your Glutes Workshop: https://www.rgfit.com/glutes

More info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

Shoutout to our show sponsor Active Stacks! They make high-quality beef protein isolate in two delicious flavors, chocolate and vanilla. They're made with cocoa and vanilla paste, not that unexplained "natural flavoring" you see listed everywhere, so it tastes better and mixes well into your protein shakes or baking. Beef protein is often easier to digest than whey protein for many people, and it's high in glycine, an amino acid that is the main building block for collagen and can help improve sleep and muscle building. Learn more at https://activestacks.com/discount/MSW10 and use the code MSW10 to save 10% on your purchase!

And thank you to sponsor BUBS Naturals! They offer the best quality collagen, coffee, powdered MCT and hydration products on the market, and they give 10% of their earnings to veteran-supporting charity. 

They've also recently launched some new products, including their Origin Blend coffee beans, so now they're a one-stop shop for your boosted caffeine needs :) Try their new brews and related products at bubsnaturals.com and get a full 20% off your order with the code MSW20.

Oct 3, 2023

In this episode, Ashleigh talks about the stress of sending her toddler to pre-school and her fitness plans for the rest of 2023; Rachel gives an update on her "mini cut" and they answer questions about how to eat out while on a diet. They also dive into the concept of a "weight set point": what it is, can you change it, and how your understanding of it may help or hinder your body composition goals or progress.

If you have any other questions you want to ask, send them to musclescience4women@gmail.com.

Thanks to our sponsor, Goodr! These super cute, polarized, quality sunglasses are incredibly well-priced, and some with a one year warranty. These comfortable sunnies come in a ton of styles, colors, shapes, and sport-specific styles - all with incredible names (one of our favorites is the "Sells House, Buys Avocados" style.) Head to goodr.com/MSW and use the code MSW for free shipping!

Check out our newest program, the Grow Your Glutes Workshop: https://www.rgfit.com/glutes

More info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

 

Sep 26, 2023

In this episode, Ashleigh speaks with Dr. Bill Schindler, an archaeologist, primitive technologist, chef, and author of the book, Eat Like a Human.

They cover:

  • His journey from having an unhealthy approach to food and body image in his younger years, to learning how to enjoy a more nourishing and less punishing relationship with food;

  • The ONE food humans are actually perfectly designed to eat, and why human beings are actually not very efficient eaters;

  • The science of digestion in animals and humans;
  • His experience on a survival-based reality show called The Great Human Race;

  • His food trips to places like Ireland, Sardinia, and beyond, and how he shares these adventures with his family;

  • Why fermentation is such a crucial food preparation tool - and how to ferment foods you never imagined could be fermented!

  • Some of the most "challenging" foods he's ever tried (fermented shark and maggot cheese, anyone?)

  • How he came to his current work in understanding and teaching the benefits of ancestral forms of food preparation, and why this dying art is important to capture now, which leads to

  • The work he's doing at his Eastern Shore Food lab, which he founded to preserve and revive ancestral dietary methods to create a nourishing, ethical, and sustainable food system.

You might want to take notes for this one! Learn more about Bill at eatlikeahuman.com and @drbillschindler.

Thank you to our show sponsor, the Primal Health Coach Institute, an online health and fitness coaching certification school founded by Mark Sisson with a mission to develop highly skilled coaches who are proficient in guiding their clients toward lasting behavior change and excellent health outcomes. Ashleigh was one of the first 50 coaches certified through the program, and she has since developed her own Strength Training for Women Coaching Certification program for coaches through the PHCI. Head to  https://www.primalhealthcoach.com/msw/

Use the code MSW25 at checkout to get 25% off the price of either the Strength Training for Women course or the flagship Primal Health Coach course. 

Check out our newest program, the Grow Your Glutes Workshop: https://www.rgfit.com/glutes

More info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

 

 

Sep 19, 2023

In this episode Rachel tells us about her "mini cut" for an upcoming vacation, which leads to a discussion on pool party fashion; Ashleigh has a wellness industry rant about "girl dinner;" they talk about their favorite (and most embarrassing) music to listen to while working out, and they get into the business and branding side of Muscle Science for Women. This one is a real mixed bag of fitness and funny - submit your questions and topic ideas to the ladies at musclescience4women@gmail.com.

Thanks to our new sponsor, Goodr! These super cute, polarized, quality sunglasses are incredibly well-priced, and some with a one year warranty. These comfortable sunnies come in a ton of styles, colors, shapes, and sport-specific styles - all with incredible names (one of our favorites is the "Sells House, Buys Avocados" style.) Head to goodr.com/MSW and use the code MSW for free shipping!

Check out our newest program, the Grow Your Glutes Workshop: https://www.rgfit.com/glutes

More info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

Sep 5, 2023

Ashleigh and Rachel get real womanly in this episode, covering everything about periods including:

  • the period products we like and use;
  • how to avoid premenstrual headaches,
  • a case study about how to get your period back if you've lost it;
  • and why having a period is "a luxury."
  • We also talk more about skincare and have a surprise special guest!

If you have topic ideas or questions for the hosts, send them to musclescience4women@gmail.com.

Here's Ashleigh's ebook, Fuel for Pregnancy and Postpartum: https://ashleighvanhouten.com/collections/my-book/products/ebook-fuel-for-pregnancy-and-pospartum

More info on our flagship strength training program, Muscle Science for Women: https://www.rgfit.com/msw

Info on our Grow your Glutes workshop: https://www.rgfit.com/glutes 

Here is the Amazon link for Rachel's workout top: https://amzn.to/3r73Eyz 

And thank you to show sponsor BUBS Naturals! Go to bubsnaturals.com and get a full 20% off your order of coffee, collagen, grass-fed butter-based creamer, MCT powder and more with the code MSW20 when you visit https://www.bubsnaturals.com

Shoutout to our show sponsor Active Stacks! They make high-quality beef protein isolate in two delicious flavors, chocolate and vanilla. They're made with cocoa and vanilla paste, not that unexplained "natural flavoring" you see listed everywhere, so it tastes better and mixes well into your protein shakes or baking. Beef protein is often easier to digest than whey protein for many people, and it's high in glycine, an amino acid that is the main building block for collagen and can help improve sleep and muscle building. Learn more at active stacks.com and use the code MSW10 to save 10% on your purchase.

Aug 22, 2023

In this episode, Ashleigh and Rachel chat about the new American Gladiators documentary, what type of testing is best to determine hormone levels and overall health, and how to optimize unilateral --single limb--training: why it's important, what exercises are most impactful, and how to rest properly for maximum output.

If you have topic ideas or questions for the hosts, send them to musclescience4women@gmail.com.

More info on our flagship strength training program, Muscle Science for Women: musclescienceforwomen.com

Info on our Grow your Glutes workshop: rgfit.com/glutes

And thank you to show sponsor BUBS Naturals! Go to bubsnaturals.com and get a full 20% off your order of coffee, collagen, grass-fed butter-based creamer, MCT powder and more with the code MSW20.

They are also doing an awesome giveaway for the month of August - win a coffee bundle and a pair of Ashleigh's custom-designed solid gold barbell earrings by entering here: https://www.bubsnaturals.com/MSW

Shoutout to our show sponsor Active Stacks! They make high-quality beef protein isolate in two delicious flavors, chocolate and vanilla. They're made with cocoa and vanilla paste, not that unexplained "natural flavoring" you see listed everywhere, so it tastes better and mixes well into your protein shakes or baking. Beef protein is often easier to digest than whey protein for many people, and it's high in glycine, an amino acid that is the main building block for collagen and can help improve sleep and muscle building. Learn more at active stacks.com and use the code MSW10 to save 10% on your purchase.

 

 

 

Aug 8, 2023

In this Q&A episode, Ashleigh and Rachel dive into the 75 hard challenge, they talk about safe sun exposure, caffeine consumption, and they revisit their old debate on using wrist straps when lifting...this is a fun one, don't miss it! 

If you have topic ideas or questions for the hosts, send them to musclescience4women@gmail.com.

More info on our flagship strength training program, Muscle Science for Women: musclescienceforwomen.com

Info on our Grow your Glutes workshop: rgfit.com/glutes

And thank you to show sponsor BUBS Naturals! Go to bubsnaturals.com and get a full 20% off your order of coffee, collagen, grass-fed butter-based creamer, MCT powder and more with the code MSW20.

They are also doing an awesome giveaway for the month of August - win a coffee bundle and a pair of Ashleigh's custom-designed solid gold barbell earrings by entering here: https://www.bubsnaturals.com/MSW

Shoutout to our show sponsor Active Stacks! They make high-quality beef protein isolate in two delicious flavors, chocolate and vanilla. They're made with cocoa and vanilla paste, not that unexplained "natural flavoring" you see listed everywhere, so it tastes better and mixes well into your protein shakes or baking. Beef protein is often easier to digest than whey protein for many people, and it's high in glycine, an amino acid that is the main building block for collagen and can help improve sleep and muscle building. Learn more at active stacks.com and use the code MSW10 to save 10% on your purchase!

Aug 1, 2023

In this fun episode Ashleigh and Rachel show off some summer fashion (follow us on YouTube to watch the episodes!) and answer listener questions including:

  • How to fix bloating, and how much stomach bloat is normal
  • How to optimize good digestion
  • How to find a doctor who understands the importance of nutrition
  • What is nutritional yeast and is it good for you?
  • Are good mornings a good exercise?

And more! 

Thanks to our BRAND NEW sponsor, Goodr! These super cute, polarized, quality sunglasses are incredibly well-priced, and some with a one year warranty. These comfortable sunnies come in a ton of styles, colors, shapes, and sport-specific styles - all with incredible names (one of our favorites is the "Sells House, Buys Avocados" style.) Head to goodr.com/MSW and use the code MSW for free shipping!

If you have topic ideas or questions for the hosts, send them to musclescience4women@gmail.com.

Check out our new program, the Grow Your Glutes Workshop.

More info on our flagship strength training program, Muscle Science for Women.

 

Jul 25, 2023

In this episode with Ashleigh and her special guest, postpartum fitness and kettlebell expert Melissa Paris, the two moms discuss the importance of the postpartum period for long-term health and healing, the kinds of breathwork that help improve core stability, the best way to support and strengthen core and pelvic health both before and after birth, how to navigate fitness "as a mom" while juggling all the new responsibilities and distractions, and the number one thing women should do in the weeks after birth...you'll have to listen to find out what it is!

Follow Melissa on Instagram @melissaparisfitness

If you want to learn more about my thoughts on pregnancy and postpartum nutrition, check out my ebook.

If you have topic ideas or questions for the hosts, send them to musclescience4women@gmail.com.

Check out our new program, the Grow Your Glutes Workshop.

More info on our flagship strength training program, Muscle Science for Women.

And thank you to show sponsor BUBS Naturals! They offer the best quality collagen and powdered MCT on the market, and they give 10% of their earnings to charity-supporting veterans.

They've also recently launched some new products, including their Origin Blend coffee beans, so now they're a one-stop shop for your boosted caffeine needs :) Try their new brews and related products at bubsnaturals.com and get a full 20% off your order with the code MSW20.

Shoutout to our show sponsor Active Stacks! They make high-quality beef protein isolate in two delicious flavors, chocolate and vanilla. They're made with cocoa and vanilla paste, not that unexplained "natural flavoring" you see listed everywhere, so it tastes better and mixes well into your protein shakes or baking. Beef protein is often easier to digest than whey protein for many people, and it's high in glycine, an amino acid that is the main building block for collagen and can help improve sleep and muscle building. Learn more here and use the code MSW10 to save 10% on your purchase!

Jul 11, 2023

In this episode, Rachel and Ashleigh dive deeper into the topic of hormone replacement therapy for women, attempting to clear up some misconceptions and provide information for listeners to better inform their own further research. (As a reminder, this episode does not contain medical advice and is meant for general information and entertainment purposes only.)

The ladies cover topics including:

  • Some common misconceptions around the health risks of HRT for women, and where these misconceptions stemmed from;
  • An overview of The Women’s Health Initiative, the largest-ever hormone replacement therapy clinical trial, the results that came from it and the limitations and issues with this study;
  • The differences between synthetic and bio-identical hormones;
  • Some concluding thoughts on how to conduct your own research and speak to your care provider if you're interested in learning more about HRT.

If you have topic ideas or questions for the hosts, send them to musclescience4women@gmail.com.

Check out our new program, the Grow Your Glutes Workshop.

More info on our flagship strength training program, Muscle Science for Women.

And thank you to show sponsor BUBS Naturals! They offer the best quality collagen and powdered MCT on the market, and they give 10% of their earnings to charity-supporting veterans.

They've also recently launched some new products, including their Origin Blend coffee beans, so now they're a one-stop shop for your boosted caffeine needs :) Try their new brews and related products at bubsnaturals.com and get a full 20% off your order with the code MSW20.

Shoutout to our show sponsor Active Stacks! They make high-quality beef protein isolate in two delicious flavors, chocolate and vanilla. They're made with cocoa and vanilla paste, not that unexplained "natural flavoring" you see listed everywhere, so it tastes better and mixes well into your protein shakes or baking. Beef protein is often easier to digest than whey protein for many people, and it's high in glycine, an amino acid that is the main building block for collagen and can help improve sleep and muscle building. Learn more here and use the code MSW10 to save 10% on your purchase!

Further reading and resources:

  1. Estrogen Matters by Avrum Bluming, MD (a breast oncologist) and Carol Tavris, PhD. They dive deep into this topic, debunking the estrogen myth, and cite over 400 references in their book.

  2. Happy Healthy Hormones by Dr. Daved Rosensweet, MD. A deep dive into hormones, menopause, BHRT (bioidentical HRT), and much more.

Clark JH. A critique of Women's Health Initiative Studies (2002-2006). Nucl Recept Signal. 2006 Oct 30;4:e023. doi: 10.1621/nrs.04023. PMID: 17088939; PMCID: PMC1630688.

Writing Group for the Women's Health Initiative Investigators. Risks and Benefits of Estrogen Plus Progestin in Healthy Postmenopausal Women: Principal Results From the Women's Health Initiative Randomized Controlled Trial. JAMA. 2002;288(3):321–333. doi:10.1001/jama.288.3.321

Cagnacci, Angelo, and Martina Venier. 2019. "The Controversial History of Hormone Replacement Therapy" Medicina 55, no. 9: 602. https://doi.org/10.3390/medicina55090602

Jun 27, 2023

In this episode, Ashleigh and Rachel try (and fail) to do a rapid-fire Q&A, but they still cover a lot of ground: they chat about the latest fat-loss drug, Ozempic; the new social media food trend of making everything out of cottage cheese; and answer other questions about gut health, whether there's value in core-specific workouts, and how often you should "go to failure" in your workouts. All that and more!

If you have topic ideas or questions for the hosts, send them to musclescience4women@gmail.com.

Interested in pre and post-natal nutrition? Check out Ashleigh's Fuel for Pregnancy and Postpartum ebook.

Check out our new program, the Grow Your Glutes Workshop.

More info on our flagship strength training program, Muscle Science for Women.

Shoutout to our show sponsor Active Stacks! They make high-quality beef protein isolate in two delicious flavors, chocolate and vanilla. They're made with cocoa and vanilla paste, not that unexplained "natural flavoring" you see listed everywhere, so it tastes better and mixes well into your protein shakes or baking. Beef protein is often easier to digest than whey protein for many people, and it's high in glycine, an amino acid that is the main building block for collagen and can help improve sleep and muscle building. Learn more here and use the code MSW10 to save 10% on your purchase!

And thank you to show sponsor BUBS Naturals! They offer the best quality collagen and powdered MCT on the market, and they give 10% of their earnings to charity-supporting veterans.

They've also recently launched some new products, including their Origin Blend coffee beans, so now they're a one-stop shop for your boosted caffeine needs :) Try their new brews and related products at bubsnaturals.com and get a full 20% off your order with the code MSW20.

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