Shows
Muscle Science for WomenEp 106: All about pelvic healthThis 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: The basic anatomy and function of the pelvic floor The most common pelvic floor issues, from pain to prolapse to incontinence and more Risk factors for pelvic floor dysfunction How to tell if your pelvic floor may not be functioning optimally Prevention and protection Self-care and lifestyle tips for avoiding or mitigating these issues Other steps if...2025-07-0854 min
Muscle Science for WomenEp 103: Ashleigh's birth story, part 2In this vulnerable episode, Ashleigh shares her pregnancy and birth story from the recent birth of her daughter. She covers topics including: Her symptoms and overall experience during pregnancy, and how it differed from her first How she managed severe pubic symphysis pain, and her experience with pelvic floor physiotherapy All the details of her unmedicated water birth and the immediate postpartum period Information on her exercise and nutrition The ups and downs of being a parent of two, and how this is impacting her fitness and overall health And much more! And listeners learned about the...2025-06-031h 12
Muscle Science for WomenEp 102: Muscle-building tips for teens | Are you eating enough?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 musclescience4...2025-05-1341 min
Muscle Science for WomenEp 101: Training for symmetry | Are kettlebells good for muscle building?In this week's episode Ashleigh and Rachel answer questions from listeners about: How to best train for symmetry, regarding both strength and esthetics: how do you minimize asymetry and strengthen weak muscles/limbs? Are kettlebells a good tool for strength and hypertrophy? If yes, what exercises do they recommend and if no, why not? Answer questions about progress when training naturally, or drug-free, vs. enhanced 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 Mo...2025-04-2952 min
Muscle Science for WomenCelebrating 100 episodes!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...2025-04-1531 min
Muscle Science for WomenEp 99: Ashleigh's birth story - Part 1While we wait for Ashleigh to recover from her second birth, we decided to re-release an episode from before the rebranding of the podcast. Back in 2021, when the podcast was called Muscle Maven Radio, Ashleigh did a long deep dive about her pregnancy, birth, and postpartum experience with her son Magnus. If you're pregnant, looking to become pregnant, know someone going through this, or simply love hearing these kinds of stories, this one is for you. She covers a lot of her decision-making processes around how she decided to eat, workout, her birth plan and birth team, h...2025-04-011h 55
Muscle Science for WomenEp 98: Is fasted cardio more effective? | Some thoughts on male coaches who work primarily with womenIn this episode, Ashleigh and Rachel answer questions about fasted cardio and their thoughts on male coaches who focus on female clients looking to grow their glutes (there are a lot of them!) Is there evidence that fasted cardio first thing in the morning burns more fat than fed cardio? What's the balance with cardio that optimizes fat loss without adding negatively to your overall stress load, increasing hunger, etc? And the ladies do their best to convince listeners that more/harder cardio is NOT necessarily a faster and more effective way to burn fat. We have a...2025-03-2544 min
Muscle Science for WomenEp 97: The differences in training for strength vs. hypertrophyToday is another re-release of a popular episode from a while back you may have missed: in this one, Ashleigh and Rachel discuss the nuances between training for strength and training for muscle growth (hypertrophy). These goals can be achieved together, but don't necessarily have to; you can get bigger without getting much stronger, and you can get stronger without your muscles getting much bigger. They talk about training differences and approaches to make sure you get the most out of your workouts. Make sure you're subscribed to the podcast, leave a rating or review, and sign...2025-03-1850 min
Muscle Science for WomenEp 96: Can you eat intuitively and still lose weight / gain muscle?Today is a re-release of a popular episode you may have missed with Rachel and Ashleigh all about the idea of "intuitive eating" - what does that term mean, exactly? Is it possible to eat intuitively in a food landscape where hyper-palatable, low-nutrient food is so easily available? How can you listen to your body and still achieve body composition goals? All that and more in today's episode. Send your feedback, questions, or topic ideas to musclescience4women@gmail.com. Shoutout to our show sponsor Active Stacks! They make high-quality collagen peptide powder and beef...2025-03-041h 06
Muscle Science for WomenEp 95: Is it better to work out in the morning or evening? | Tips to reduce sugar cravingsToday the ladies answer questions around the optimal time to work out, how to make the best of a poor workout schedule, and they provide a lot of actionable tips on how to approach binge eating at night and consistent sugar cravings. That and more - make sure you're subscribed, leave a rating or review, and sign up for notifications so you know when a new episode is available! Send your feedback, questions, or topic ideas to musclescience4women@gmail.com. Shoutout to our show sponsor Active Stacks! They make high-quality collagen peptide p...2025-02-1842 min
Muscle Science for WomenEp 94: All about the anabolic windowToday Ashleigh and Rachel talk about the "anabolic window" - what it is, how important is it really, and how you can optimally fuel before and after your workouts to maximize your recovery and your gains. They also dive into the fraught and touchy subject of dieting for a wedding - how to do it safely and healthily, and when is it "too much"? That and more - make sure you're subscribed, leave a rating or review, and sign up for notifications so you know when a new episode is available! Send your...2025-02-1149 min
Muscle Science for WomenEp 93: Ashleigh and Rachel: originally mortal enemies? | Can you work out while sick?In this episode Rachel and Ashleigh answer a listener question about how they met, and they reminisce about their "origin story" and talk about how they work now as cross-continental business partners. They also dive into some brand new goals they have for themselves for 2025 and how they plan to accomplish those goals, and how listeners can better communicate their goals to their coaches in order to really get the results they want. We also talk about the nuance of working out while sick: when it's fine to power through and when you should take...2025-01-2850 min
Muscle Science for WomenEp 92: How to talk to your doctor about menopauseIn this important episode, Rachel and Ashleigh walk listeners through how they can have the "menopause" conversation with their doctor: the information you should have and bring to them, including symptoms and family history (and how to track said symptoms); and why it's important to have more specific goals to discuss than simply "I want to feel better." The ladies also chat about how to find a provider who specializes in, or at least is knowledgeable about, menopause. This is an invaluable episode for any woman who is currently experiencing symptoms and wondering about the next steps...2025-01-1428 min
Muscle Science for WomenEp 90: How much muscle do you REALLY need?In the final episode of 2024, Rachel and Ashleigh answer a question about weight loss from a male listener, highlighting some of the differences and similarities men and women face in their struggles to change body composition. The women discuss the accuracy of various body-fat measurement tools, and they also dive into a slightly different take on the age-old question, "how can I train for endurance but also build muscle," from a serious endurance hiker. Lastly, Ashleigh has a pro-tip for how to make your homemade, high-protein ice cream EXTRA tasty. Thank you to everyone who...2024-12-2437 min
Muscle Science for WomenEp 88: Gym Etiquette and Mukbang VideosProper gym etiquette (ie, manners and common sense) is so important, but often overlooked - Rachel and Ashleigh get fired up over some of the most egregious issues we see in the gym. They also talk about Mukbang videos (what are they? Why do people like them? What are the health implications)? We talk about whether it's possible (or healthy) to get multiple days' worth of calories in a single meal, and how to boost your nutrition if you just can't eat liver (although Ashleigh thinks you should just suck it up and eat liver). All that and more...2024-12-1040 min
Muscle Science for WomenEp 87: Ashleigh answers your pregnancy questionsIn this solo episode, Ashleigh updates you as she hits the halfway mark of her second pregnancy, including what's different or the same this time around, what's easier and what's more difficult, and anything that's surprised her along the way. She shares info on her supplement routine as well as how she's working out and eating, and her birth plans. She also answers pregnancy questions from listeners about taking creatine in pregnancy, whether it's possible to build muscle while pregnant, navigating the challenges of returning to training postpartum, and more. Have pregnancy-related questions for the p...2024-11-261h 02
Muscle Science for WomenEp 84: Let's talk about coregasmsIn this episode, Ashleigh and Rachel answer questions from listeners: What are coregasms? How and why do they happen in the gym, and if they're happening, how can you stop them so you don't hurt yourself during a heavy back squat? (yikes!) What is a deload week? How do you program them properly? When do you know you need one, and what does it consist of? If you had money allocated specifically for health or fitness improvement, what would you spend it on? All that and more - email musclescience4women@gmail.com with your questions, topic...2024-11-0546 min
Muscle Science for WomenEp 82: Does Your Uterus Get In the Way?Who is the best and most well-rounded female athlete? What does it mean to be a well-rounded athlete anyway? Why are some "fitness" standards different for men and women (it must be the uterus...) Is cardio really "out" now, or are there types of cardio that can still be beneficial for building muscle and losing fat? Does exercise count as "therapy"? Ashleigh and Rachel discuss all these topics and more - plus, we have some more music playlist ideas for you. We hope you have as much fun listening to this episode as we did making it! S...2024-10-0839 min
Muscle Science for WomenEp 78: When your family doesn't support your goalsIn this week's episode, Ashleigh and Rachel answer listener questions about how to juggle, prioritize, and properly rank all the big healthy lifestyle factors, especially as your life and goals change - we talk about the "Healthy Decision Tree" and how to determine when your priorities should change or when you should make adjustments to your plan. We also discuss how to stick to your goals and healthy habits if you happen to live with people who are not supportive, and in some cases seem like they're actively trying to sabotage you! All that and more - p...2024-09-1040 min
Muscle Science for WomenEp 76: Answering your growing and bulking questionsNot everyone is trying to get leaner and smaller - lots of us want to get bigger and grow more size and muscle, and that can be just as difficult as leaning out. In this episode Ashleigh and Rachel answer listener questions about how to train and eat to GROW: training frequency and type, intensity, nutrition, and the tips you may be missing that could be stalling your growth. We also talk about whether beef protein powder is a complete protein, and how you should be incorporating incomplete proteins into your overall meals and macros. ...2024-08-2025 min
Muscle Science for WomenEp 75: Are your fitness goals unrealistic?In this episode Ashleigh and Rachel talk technology (including some new fitness-related tech Ashleigh is loving, and their thoughts on the health risks of EMF's) but the big conversation today is about goals and standards. They discuss how important it is to have quantifiable goals (vs vague or purely emotional ones); the difference between having high standards and unrealistic ones; and how to audit your life and your goals so they match - because the alternative is always feeling like you're failing, not good enough, or not successful. It turns out, your goal is just as important as the...2024-08-0644 min
Muscle Science for WomenEp 74: How do you know when it's time to eat more carbs?In this short episode, Ashleigh and Rachel answer listener questions about how you know when it's time to eat more carbs, and offer some practical and tangible health tips for shift workers. A reminder that if you are a member of the military, medical, or first-responder community, we offer discounts for all of our programs. Emails us at musclescience4women@gmail.com for the discount, or to send us any questions, comments, or topic ideas! This episode is brought to you by Paleovalley. They make amazing healthy snacks, like 100% grassfed and fermented beef sticks and S...2024-07-2327 min
Muscle Science for WomenEp 72: How to improve bone density | partial ROM reps for hypertrophy?In this week's episode, Ashleigh and Rachel chat about how they manage their colds (including what they do to minimize sickness). They also answer questions from listeners about how to improve bone density: what exercises should we be doing? At what age is it too late? Why is bone density important? What foods help? Do partial range of motion reps help hypertrophy even more than full range of motion? Prepare for a deep dive! And Ashleigh tells a Planet Fitness story Download Rachel's sick protocol: https://www.rgfit.com/blog/sick-protocol All that and more...2024-06-2539 min
Muscle Science for WomenEp 70: How much muscle is enough - or too much?This week Ashleigh and Rachel recap Ashleigh's San Diego visit; they respond to a critical email about Botox; they answer a question about whether or not you should cut or bulk first, and a deeper conversation about how to know when you have "enough" muscle. What does enough muscle even mean? How do you know if you have enough to maintain health - and should we be at all worried about too much muscle - what are the potential downsides? This is a fun episode - if you have any feedback or topic ideas send them to...2024-06-0440 min
Muscle Science for WomenEp 69: Are some people just not "built" for certain exercises? | How many meals per day is optimal?In today's episode, Ashleigh and Rachel answer listener questions about whether or not three meals per day is optimal for protein/nutrient absorption; if some builds or anatomies just aren't cut out for certain exercises (and if so, how do we pick the best movements for our bodies?); Ashleigh rants about a particularly bad take on the carnivore diet; and more. If you have questions, comments, feedback, or want to add a topic for "Ashleigh's Rant Corner," send it to musclescience4women@gmail.com. This episode is brought to you by Paleovalley. They make amazing...2024-05-2136 min
Muscle Science for WomenEp 68: Too much dietary protein causes cardiovascular disease (again)? Discussing the latest studyIn this episode, Ashleigh and Rachel answer a listener's question about a recent study claiming that high leucine (and dietary protein) intake can cause atherosclerosis or cardiovascular disease. The links below provide more information on the study and their response. The ladies also chat about some recent injuries, Ashleigh's upcoming trip to San Diego, and more. If you have questions, comments, feedback, or want to add a topic for "Ashleigh's Rant Corner," send it to musclescience4women@gmail.com. This episode is brought to you by Paleovalley. They make amazing healthy snacks, like 100% grassfed and f...2024-05-1439 min
Muscle Science for WomenEp 67: Lessons on nutrition and muscle building from Stan EfferdingEnjoy this re-release of one of our more popular episodes with Stan Efferding, an IFBB Professional bodybuilder and World Record Holding Powerlifter. He is one of only 10 men in the world to ever total over 2,300 pounds raw in competition. Stan holds the title as the World's Strongest Bodybuilder. Stan conducts seminars all over the country for various sports and nutrition and training techniques, and he coined the Vertical Diet - in this episode Ashleigh and Stan talk all things diet, muscle building, and what we can all take from the regimens of elite athletes. They cover: S...2024-05-071h 29
Muscle Science for WomenEp 66: How to Figure Out Maintenance Calories? | Herniated Disc RecoveryIn this episode, Ashleigh and Rachel answer listener questions about how to transition from a cut to "maintenance" and all the mistakes and misconceptions that come from this process; they talk about training during recovery from a herniated disc; they discuss the concept that cold beverages may be inherently less good for you; and much more. If you have a question, comment, or topic idea for Muscle Science for Women, email it to musclescience4women@gmail.com Sign up for the new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders Check out ou...2024-04-3030 min
Muscle Science for WomenEp 65: Aging well doesn't happen by accident: how to enjoy the processThe term "aging," to many, is a bad word, associated with negative changes and a general decline in health. But many of the negative aspects we associate with aging aren't inevitable. In this episode re-release, Ashleigh speaks with New York Times bestselling author, weight-loss and natural anti-aging expert Dr. Kellyann Petrucci.She is a concierge doctor for celebrities in New York City and Los Angeles, a board-certified naturopathic physician and a certified nutrition consultant. She is a massive proponent of using food to encourage robust health and beauty, and challenging what we think about “natural aging.” In this...2024-04-2330 min
Muscle Science for WomenEp 64: Lowering LDL cholesterol on a high-protein diet | Are healthy desserts "orthorexic"?In this episode the ladies answer questions from listeners including one about how to lower LDL cholesterol on a high protein diet: what might be causing the high LDL reading; what other factors other than diet may be contributing; and their advice for some lifestyle factors and further research to address the potential issue. They also discuss how much is too much protein powder: what percentage of your daily protein amount ideally should come from whole foods, and how much is ok to get from supplements like protein powder? How can you best meal prep or plan...2024-04-1548 min
Muscle Science for WomenEp 62: Vegan Protein | Nutritional deficiencies from a meat-based diet?In this episode, Ashleigh and Rachel talk about how to enjoy vacation without guilt, vegan protein powders, and Ashleigh's nutritional deficiency test results. They discuss how to balance "vacation mentality" with enough discipline that provides a sense of control while still allowing you to enjoy time off, new experiences, and a break from your regular life. They also talk about protein powders and their thoughts on vegan protein. Ashleigh discusses the results of her Genova Metabolomix+ nutritional deficiency test, including whether her meat-forward diet is giving her enough variety, antioxidants, vitamins, and minerals. You'll have to listen to hear...2024-04-0243 min
Muscle Science for WomenEp 60: Talking to teens about fitnessAshleigh and Rachel are VERY excited to answer questions from some younger listeners! They answer questions from a high school listener about weight gain and birth control, training plans for weight loss, training around injury, and optimal nutrition for younger people. They also dive into pesticides in your coffee (and how to avoid them); why they don't give out free workouts to help sell their programs, and more. Any more teens have fitness questions? Looking for advice? Do you have questions about how to talk to your teens about fitness or encourage them? Send us y...2024-03-1939 min
Muscle Science for WomenEp 58: Should Ashleigh give up working out? | Can stronger glutes fix low back pain?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 n...2024-03-0540 min
Muscle Science for WomenEp 57: How to "start over" in the gym | Rachel's new jobIn 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...2024-02-2732 min
Muscle Science for WomenEp 56: Not making progress in your fitness goals? Here's the missing pieceIn 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.r...2024-02-2040 min
Muscle Science for WomenEp 55: Can you REALLY grow your legs in a home gym? | Prepping for pregnancyIn 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...2024-02-1340 min
Muscle Science for WomenEp 54: Maybe gluten and dairy aren't so bad | Our blood glucose experimentIn 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...2024-02-0634 min
Muscle Science for WomenEp 53: Staying on track with your health while travelingIn 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 i...2024-01-3038 min
Muscle Science for WomenEp: 52 - Do's and don'ts: creatine, therapy, competitive bodybuildingIn 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 Gl...2024-01-1636 min
Muscle Science for WomenEp 50: Training around injuries | What people get wrong about muscle buildingIn 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 2023-12-1936 min
Muscle Science for WomenEp 48: How sore is too sore? | More glute-building tipsIn 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 qu...2023-12-0532 min
Muscle Science for WomenEp 46: Ranting about lazy journalism | mainstream nutritionists | Instant gratificationIn 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...2023-11-1437 min
Muscle Science for WomenEp 44: Is body positivity a good thing? | Are you eating more than you think?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...2023-10-1754 min
Muscle Science for WomenEp 41: Rachel's "mini cut" | Girl dinner takedownIn 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, q...2023-09-1934 min
Muscle Science for WomenEp 40: TMI Time! All about periodsAshleigh 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...2023-09-0537 min
Muscle Science for WomenEp 39: Best hormonal testing | Unilateral training | American GladiatorsIn 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...2023-08-2241 min
Muscle Science for WomenEp 38: Thoughts on 75 Hard | Safe Tanning | CaffeineIn 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 t...2023-08-0842 min
Muscle Science for WomenEp 37: How to: fix bloating, find a good doctor, and target your hamstringsIn 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 s...2023-08-0148 min
Muscle Science for WomenEp 34: Q&A - Ozempic | Cottage Cheese trend | Net vs total carbsIn 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...2023-06-2730 min
Muscle Science for WomenEp 33: Q&A: HRT | best glute exercisesIn this Q&A episode, Rachel and Ashleigh catch up on what's going on in their lives after a brief break and chat about: Impactful glute exercises Learning new skills The misconceptions around hormone replacement therapy for women And that's just the tip of the iceberg! If you have more questions for Ashleigh and Rachel, 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. Shoutout to our show sponsor Active Stacks...2023-06-1346 min
Muscle Science for WomenEp 30: Body fat percentages | Rest day restlessnessIn this Q&A episode, Ashleigh and Rachel are asked about their body fat percentages, our favorite lifts, what to do with rest day restlessness, and more chats about optimizing training around your monthly cycle. Have more questions or topic ideas for us? Email 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. Shoutout to our show sponsor Active Stacks! They make high-quality beef protein isolate in two delicious flavors, chocolate and v...2023-05-0935 min
Muscle Science for WomenEp 28: What is reverse dieting? | How to do it correctlyThis week is all about reverse dieting: Ashleigh and Rachel discuss what a reverse diet is, and why you should do it after spending time in a caloric deficit. They also talk about what many people get wrong about reverse dieting; how changing your body size changes your nutritional and metabolic needs; and how to find your new "maintenance" calories after you've changed your body composition. This is an important episode for anyone who's lost weight or changed their body composition, hit their goal, and thought, "now what do I do?" You'll also want to listen to...2023-04-1850 min
Muscle Science for WomenEp 27: Are HIIT workouts actually good for you?In today's episode, Ashleigh and Rachel talk all things High Intensity Interval Training: What exactly is it, and what are the common ways people do it wrong? What are the potential benefits? What are the potential downfalls? Can it be effective for women looking to lose fat, build muscle, and who have limited time for workouts? What are their favorite HIIT workouts? The ladies also discuss their new offering, the Grow Your Glutes workshop, and introduce a potential new intro theme song, hope you love it! Learn more or sign up for the Grow your...2023-04-1134 min
Muscle Science for WomenEp 26: Can you change your body composition without changing your weight?In this episode, Ashleigh and Rachel talk about cutting and bulking in tandem with the seasons; whether or not you can/should try to change your body composition without losing or gaining weight; how to know when it's time to move on from a current goal and start a new challenge; and of course, they talk about healthy protein treats for those of us who are trying to chaise gains but who also need ice cream. Here's a link for how to make the BEST protein ice cream: https://www.rgfit.com/blog/ninja-creami-protein-ice-cream-low-calorie Here's t...2023-04-0443 min
Muscle Science for WomenEp 25: Final photoshoot prep update | Dealing with back pain"A healthy body is a responsive body." Have you ever found yourself frustrated with a body composition or fat loss goal - you feel like you're doing everything right but not seeing the results you want? It could be that you're missing some of the foundational health principles that will help encourage body composition changes. Many of the most important factors for fat loss or muscle gain - things like proper nutrition, recovery, rest, hormonal health, stress management, and more - are ignored in favor of sexier things like new workout plans, but the fact remains: a...2023-03-2858 min
Muscle Science for WomenEp 24: Motivation and cardio - How important are they for fat loss?In this episode of Muscle Science for Women, Ashleigh gives an update on her short but intense photo shoot prep and fat loss plan, revealing the challenges she's having (they're not what you think!) and they talk about the importance of motivation in goal setting - as well as what to do when motivation fails. They dig into the role cardio can play in fat loss, and how to implement it in a strategic, sustainable, and healthy way. Email us with your thoughts, comments, topic suggestion to musclescience4women@gmail.com Learn more...2023-03-1453 min
Muscle Science for WomenEp 23: Let's talk glutes! | Training around your cycleJoin the Build Your Glutes Workshop interest list HERE! This week, Ashleigh and Rachel answer listener questions about training around your cycle; Rachel shares details about her business rebranding; and the two ladies announce their first new workshop product since Muscle Science for Women was born...hint, it's all about the glutes :) Learn more about the new course and how you can sign up for a bigger, stronger backside. Reach out with any questions, comments, or topic ideas by emailing musclescience4women@gmail.com. Learn more about the Muscle Science for Women flagship...2023-03-0743 min
Muscle Science for WomenEp 22: Talking beauty standards in the fitness industryIn this episode, hosts Rachel and Ashleigh answer your questions, including whether their feelings about themselves or about beauty in general have changed as their "online careers" have grown. They also offer their own tips or advice for how to cultivate contentment, compassion, and self-love in an online world that can be increasingly judgemental and negative. Ashleigh also gives an update on her photoshoot prep, and they discuss how to manage your goals when unexpected stresses are thrown at you. If you have questions, comments, feedback, or podcast topic ideas, email them to musclescience4women...2023-02-2842 min
Muscle Science for WomenEp 21: Does nutrition timing matter for fat loss? | Nerding out on creatineIn this episode, the girls nerd out about the benefits and uses of creatine and collagen; they discuss the nuances of nutrition timing when in a deficit; Ashleigh talks about her experience with Rachel’s Training program so far, and more. If you have any questions, topic ideas, comments or feedback, send them to musclescience4women@gmail.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...2023-02-2142 min
Muscle Science for WomenEp 20: Ashleigh talks about her photoshoot prep with a SURPRISE coach!Even coaches need coaching - Ashleigh is working on a short but intense "prep" for an upcoming photoshoot, and she discusses her plan and goals with her surprise coach - including things she does and doesn't like about having a coach, the difficulties of a prep after having a child, her changing values, the non-negotiables required when looking to make body composition changes, and ultimately, the TRUE value of a coach...it's not always what we think it is! What do you want to learn from or know about Ashleigh's photoshoot prep? Send your questions to musclescience4...2023-02-1447 min
Muscle Science for WomenEp 19: Is fasting good for women or not?In this short solo episode, Ashleigh answers listener questions about whether fasting for women is a good idea; when you know you've reached a goal and when it's time to take a break/maintain, and her thoughts on the current state of fitness coaching and accreditation. Learn more on her episode with women's fasting expert Cynthia Thurlow here: https://www.youtube.com/watch?v=2hmsWBTLSmU&t=276s Listen to Ashleigh's episode about "what's wrong with the coaching industry and how we can fix it" here: https://www.youtube.com/watch?v=vAyfP4kGpDs Le...2023-02-0730 min
Muscle Science for WomenEp 17: How to get your strength back after injury or illnessAshleigh and Rachel answer some of the most commonly asked questions they get about: How much protein can you really metabolize at once? How do you know how much protein you should be eating per meal? They provide actionable strategies to help you figure it out for yourself How to come back to training after injury and illness in a safe smart way and how to minimize muscle loss during injury What do they think of cold water therapy, including when it can be helpful and when it can be harmful New protein ice cream recipes (squash ice...2023-01-2439 min
Muscle Science for WomenEp 16: Can you spot reduce muscle?In this episode, Rachel and Ashleigh catch up after the holidays and talk about their new year’s challenges and resolutions and some things they’re working on. Rachel talks about improving gut health and Ashleigh discusses a new exercise goal she's scared to try. They also answer a very unique listener question about spot REDUCING muscle, rather than spot reducing fat: can you do it, and if so, how? Why might you want to spot reduce muscle in the first place? This is a fun one - please email your feedback and any questions you...2023-01-1737 min
Muscle Science for Women#Ep 15: Answering more of your questions about healthy, fit pregnancyIn this episode, Ashleigh speaks with health and fitness coach Laura Ruspis (@coachlaura.fit) and mom of four about her fitness and motherhood journey, and together they answer your questions about prenatal vitamins, training in the postpartum period while breastfeeding, postpartum food prep, how partners can support postpartum women, how to look at fitness post-birth, and so much more. If you'd like more info about fueling for pregnancy and postpartum, you can download Ashleigh's ebook on the topic here: https://ashleighvanhouten.com/products/ebook-fuel-for-pregnancy-and-pospartum If you have any questions, comments, or feedback for us, send us a...2023-01-031h 08
Muscle Science for WomenEp 14: Is Intra-Workout Fuel Useful?In this episode, Ashleigh and Rachel discuss the potential benefits and drawbacks of intra-workout fuel (I.e., eating something during a workout). We dive into the details of why it might help performance, what intra-workout fuel is best, and how it could promote unhealthy attitudes toward food if you're unaware of how you're using it. They also answer questions about rehabbing injuries, and the two hosts have some differing opinions on what does and does NOT count as dessert. If you have questions you'd like the hosts to answer or discuss, send them to musclescience4women@gmail...2022-12-1335 min
Muscle Science for WomenEp 13: Get Strong AND Look Good Naked with Functional BodybuildingIn this episode, Ashleigh and Rachel chat with Functional Bodybuilding Master Coach Bri Lamb about her journey from college athlete to CrossFitter to training for health and aesthetics. She talks about her struggles with overtraining and how she's worked to find balance while still chasing goals and, of course, wanting to look good naked...and how she applies her experiences and training to help her clients do the same. Connect with Bri on Instagram @briannalamb But first, the ladies dive into some current events, weighing in on the "Liver King controversy" and also a discussion...2022-12-061h 09
Muscle Science for Women#Ep 12: The hosts answer YOUR personal questions!In this fun - and overdue - episode, you can get to know your hosts Rachel and Ashleigh as they answer your rapid-fire personal questions about how they met, what it's like being an entrepreneur in the fitness industry, how they spend their "rest days", whether they were into sports and fitness as kids, their favorite junk food, and more. They also answer some health questions around recovery and hot/cold therapy. Rachel's Book List: https://www.amazon.com/shop/rachelgregory If you have questions you'd like the hosts to answer or discuss, send them t...2022-11-2945 min
Muscle Science for WomenEp 11: What CrossFit gets wrong about strength trainingIn this episode, Ashleigh and Rachel answer questions about: -the importance (or lack therof) of dynamic warm-ups for strength training; -why some coaches program "ego" workouts and whether they're helpful or a waste of time; -whether sweating, exhaustion, and soreness is an accurate indicator of a good workout; -what crossfit gets wrong about strength training Thank you to our show sponsor, Optimal Carnivore, the makers of high-quality, nutrient-dense whole food supplements. We love their grass-fed organ complex, and you'll get 10% off your first order with the discount code MUSCLESCI...2022-11-2237 min
Muscle Science for Women#Ep 10: Preventing holiday weight gain - LIVE podcast!In their second live webinar/podcast episode, Ashleigh, Rachel, and their guests discuss the fears, misconceptions, and tactics around eating during the holidays. They cover topics including: Do people actually tend to gain weight around the holidays, or is it a myth? How to balance enjoying special meals with loved ones while also feeling good and sticking to your goals and boundaries How to manage peer pressure around eating and drinking with family and friends Straightforward strategies to plan ahead around holiday meals, and also what you can do during meals to enjoy your food without guilt, and...2022-11-151h 04
Muscle Science for Women#Ep 9: Troubleshooting body composition plateaus - LIVE podcast!This episode marks the first time that Rachel and Ashleigh recorded a “live” podcast, allowing listeners to attend the zoom call and participate, asking questions and giving input. It was super fun, so watch out for more of these in the future! This week, they discuss overcoming body composition plateaus, focusing on challenges with fat loss. They cover: How to ensure your goals align with your lifestyle and your behaviors How to conduct a “body composition” audit on yourself to ensure you’re actually doing the right things to meet your goals How to know the difference between a fat loss...2022-11-011h 06
Muscle Science for Women#Ep 8: Is weight fluctuation normal?Rachel and Ashleigh are answering your questions today on topics like the importance of veggies when building muscle, how to add carbs intelligently to support training and muscle building, and more - but first Rachel talks about her new healthy treat obsession and Ashleigh tells a story about the strangeness of online coaching, which leads her to an idea for a "reverse Only Fans"...you have to listen to this one to hear what she's talking about! This episode is a little adult, a little funny, and educational too. Thank you to our show sponsor, Optimal Carnivore...2022-10-1842 min
Muscle Science for Women#Ep 7: Ashleigh and Rachel get in a fight over squats This one is spicy! In this Q&A episode, Rachel and Ashleigh start out by discussing workout and exercise order selection, but then dive deep into a fun, but respectful, debate about whether or not you should “pre-exhaust” your muscles before doing your big lifts, or whether you should keep it simple and do the big, challenging lifts first and exhaust your muscles at the end. They also get into whether more people could benefit from machine-assisted movements or if we should prioritize old-school compound lifts with barbells. Wherever you fall in this debate, it’s a good l...2022-10-0430 min
Muscle Science for Women#Ep 6: What the fitness coaching industry is missingIn this solo episode, Ashleigh talks about some of the key elements largely missing from the strength and fitness coaching industry, especially regarding coaching women - the biggest challenge being the lack of women's focused research, study, and resources to better inform coaches programming and support. The industry as a whole needs more resources, formal scientific study, and compassionate listening in order to best understand, support, and guide our clients to their reaching their goals and finding their healthiest selves. Ashleigh also briefly discusses her new coaching resource, the Strength Training for Women Specialist Certification offered through...2022-09-2019 min
Muscle Science for WomenEp 5: Let's stop blaming carbs for our poor lifestyle habitsIn this episode Rachel and Ashleigh answer listener questions about carbs (carbs aren't bad, it's how we use-or abuse-them), talk about some upcoming trips and exciting life plans, and discuss the latest launch of their Muscle Science for Women training program! If you want to sign up for the program and have Ashleigh and Rachel as your personal coaches, along with a comprehensive 12-week training plan and hours of high-level content on nutrition, training, recovery, and much more, you can sign up now by going to this link: https://www.metflexlife.com/msw Reach out...2022-09-0645 min
Muscle Science for WomenEp 4: Prepping For A Photoshoot In this episode Rachel and Ashleigh chat about how Rachel is prepping for her latest photoshoot - they talk nutrition and caloric deficits, how much cardio you really need to do to change your body composition, how to achieve aesthetic goals without driving yourself crazy, and lots more! If you have any fitness or wellness topics you want us to cover, reach out! Please sign up for the Muscle Science for Women e-mail list to be the first to know about our program, new launches, and more: https://www.metflexlife.com/msw Reach out to u...2022-08-2357 min
Muscle Science for WomenEp 3: Women Are Not Small Men with Dr. Stacy Sims In this episode, Ashleigh chats with Dr. Stacy Sims, an exercise physiologist and leading voice in women’s performance. She has directed research programs at Stanford, AUT University, and the University of Waikato, focusing on female athlete health and performance and pushing to improve research on all women. She’s written two books, Roar and Next Level, and is well known for her ted talk women are not small men – her goal, similar to Rachel and Ashleigh's, is to educate everyone about the unique challenges and needs of women who are looking to improve health and pe...2022-08-091h 00
Muscle Science for WomenEp 2: When Doctors (and Kim Kardashian) Give Bad Health AdviceIn this episode of Muscle Science for Women, Ashleigh and Rachel discuss Kim Kardashian's new job as "chief taste consultant" for Beyond Meat, and also talk about Rachel's experience with a doctor giving her bad nutrition advice. We dive into advocacy, misleading marketing, and why understanding and listening to your own body is so important. Please sign up for the Muscle Science for Women e-mail list to be the first to know about our program, new launches, and more: https://www.metflexlife.com/msw Reach out to us with questions and comments at musclescience4women...2022-07-2625 min
Muscle Science for WomenIntroducing: The Muscle Science For Women Podcast!Today's podcast is a big one, and comes with an announcement: Ashleigh is officially changing the Muscle Maven Radio podcast to the Muscle Science for Women podcast! First: please sign up for the Muscle Science for Women e-mail list to be the first to know about our program, new launches, and more: https://www.metflexlife.com/msw Moving forward, Ashleigh and her co-host Rachel Gregory, the creators of the Muscle Science for Women program, will answer listener questions and address key elements of wellness and fitness including nutrition, training, recovery, hormonal health, and more...2022-07-1220 minMuscle Science for WomenErin Power | Can we change fitness culture?In this episode Ashleigh takes a deep dive on fitness culture with Erin Power, Coaching & Curriculum Director at the Primal Health Coach Institute about the current state of fitness culture, it's impact on women specifically, and whether or not leaders in the fitness and wellness industry can hope to change or dismantle the harmful aspects of fitness culture in an increasingly digital, instant-gratification world. Ashleigh also reveals that she is developing a course for Primal Health Coach Institute for coaches aimed at creating a deeper understanding around strength training for women: the physiological, psychological, hormonal, and cultural as...2022-06-071h 19Muscle Science for WomenBarefoot training and functional foot health with Dr. Emily SplichalAshleigh chats with functional podiatrist and movement specialist Dr. Emily Splichal today about mobility and strength work we can all do to improve our foot function and health. She talks about her functional approach to foot health and pain and how strongly connected the feet are to the rest of our bodies, including our hips, pelvic floor, and even jaw. She also offers suggestions for how we can encourage proper mechanics with our young kids as they learn to walk and run. Learn more about Dr. Splichal at www.dremilysplichal.com and her company Naboso and its pro...2022-05-171h 06Muscle Science for WomenLearning from Tom Cruise's former personal chefThis week Ashleigh chats with chef James Berry, founder of Pluck, which is an organ-meat based seasoning blend. James is also a former private chef for celebrities including Tom Cruise and George Clooney! Ashleigh and James chat about how subtle dietary changes can reap big rewards, and James offers tips to make meal planning and cooking at home easier and less of a chore. He also shares some pretty crazy stories of his time making meals for some of the world's biggest celebrities! If you'd like to try Pluck organ meat seasoning, head to eatpluck.com and use...2022-04-1956 minMuscle Science for WomenWhat is intuitive eating?Ashleigh is back with her Muscle Science for Women co-creator Rachel Gregory! This time they're tackling the topic of Intuitive Eating: what is it? Is it possible to eat intuitively in a food culture where everything is hyperpalatable? Can you eat intuitively and still lose body fat? Do you need to track calories to lose weight? They cover all of this and more, don't miss this episode if you're looking to remove some of the stress and rules around your daily eating habits. Muscle Maven Radio is sponsored by BiOptimizers, makers of Ashleigh's favorite probiotic, digestive enzymes, and other g...2022-03-151h 05Muscle Science for WomenMy pregnancy, birth, and postpartum experienceIn the last episode of 2021, Ashleigh talks about her pregnancy and birth story: her experiences being pregnant; including how she adjusted her diet and workout regimen; her actual birth experience, which involved an unmedicated birth at a birth center with a midwife and doula (and a couple surprises); and how she approached recovery, health, and life in the fourth trimester, aka the first few months after birth. While this episode is not meant to be formal advice to any potential or new mom, it is a deeply personal story where Ashleigh shares her thoughts, feelings, experiences, and so...2021-12-141h 52Muscle Science for WomenRachel Gregory | The differences between strength training and hypertrophy trainingAshleigh is back with another episode co-hosted by her friend and Muscle Science for Women co-creator Rachel Gregory! In this episode the two podcast hosts and health coaches answer questions from listeners about the differences between muscle building and strength building; how to get back into the gym after injury; how to start working out in your 40's and 50s, and they talk about the next round of their Muscle Science for Women course starting again in January 2022. If you want to learn more and sign up for this 12-week course all about the theory and application...2021-12-0749 minMuscle Science for WomenJill Coleman | Fitness, business, and personal growthJill Coleman is a veteran of the fitness industry, with a history in figure competitions, fitness magazine cover modeling, personal training, and more - now, she has her own range of programs and certifications and offers business coaching for people looking to grow and level up in the health and fitness industry. Ashleigh worked with Jill personally on a fitness business consultation, and they got together recently to talk all things efficiency, work/life balance, the importance of daily commitments to your health and your business, how to approach investing in yourself, and so much more. In t...2021-11-301h 12Muscle Science for WomenAutumn Smith | Knowing the difference between fitness and wellnessAutumn Smith is the co-founder of Paleovalley, a certified eating psychology coach, former fitness trainer, professional dancer, yogi and all around wellness warrior! Five years ago, she healed her IBS and anxiety with high quality FOOD and strategic lifestyle shifts. Ashleigh chats with Autumn about all this and more: Her process of improving digestive issues and anxiety though diet and lifestyle Ingredients in “healthy” food products that could be causing you issues What a “Pleasure inventory” is and how to use it to make positive health changes Learn more about the important work she is doing with her company at paleovalle...2021-09-2151 minMuscle Science for WomenThe Muscle Maven’s Guide to Better SleepIn this short episode Ashleigh offers up practical, tangible, and experience and science-backed tips for improving your sleep. Sleep is often the toughest and most under-appreciated aspect of the health puzzle, and considering Ashleigh has struggled with this element the most, she’s done her research and is sharing with you her own struggles as well as what’s worked for her. She covers key elements of sleep hygiene and sleep science around: Room set up/temperature/lighting Diet Exercise and lifestyle Why cultivating a night time routine is just as important as your morning routine Supplements, and more! If yo...2021-08-3137 minMuscle Science for WomenDr. Elly Michelle | How nutrition and libido are connectedLet’s talk about sex! Today Ashleigh welcomes back her friend Dr. Elly Michelle Lieppman, a licensed naturopathic doctor who specializes in individualized women’s medicine, optimizing hormones, digestion, and energy. In this short episode, Dr. Elly and Ashleigh tackle the complex and spicy topic of sexual health and libido - discussing topics like: How libido is an indicator of overall health The many physical and emotional layers that contribute to libido What our sex hormones are telling us Dietary issues that can contribute to low libido Why women especially should prioritize their sexual health more Dr. Elly Michelle is passio...2021-08-2443 minMuscle Science for WomenDr. Brooke Kalanick | Give yourself the gift of muscle (and hormonal health)This week Ashleigh sits down with functional medicine practitioner and co-author of the book Hangry, Dr. Brooke Kalanick, to talk about hormonal health, managing stress, and why muscle is the gift that keeps on giving. They cover practical tips on how to not let your health take the back burner no matter how busy you are; learning how to listen to your body and make adjustments without guilt or fear; and how the past year has made people more proactive about their health. They also touch on the challenges of peri-menopause and how to combat them, and Dr. Brooke...2021-08-101h 17Muscle Science for WomenThe Muscle Maven’s guide to healthy skinIn this solo episode, Ashleigh breaks down her key tips for healthy, beautiful, resilient skin - for both men and women - from a nutritional lifestyle perspective, as well as her key topical skincare tips. She breaks down some skincare ingredients you should avoid and some you may want to try, ways to think about sun exposure, and much more. (Please note that Ashleigh is not a dermatologist and this is not medical advice; please use your own discretion when trying new products or nutrition protocols). Some resources that may help you: Cosdna.com 2021-06-1539 minMuscle Science for WomenRachel Gregory | Answering your nutrition questionsNutritionist, coach, podcast host and honorary co-host of Muscle Maven Radio Rachel Gregory joins Ashleigh again to answer listener questions about nutrition! They cover topics like eating for healthy hormones; how sleep and food cravings are connected; “keto” sweeteners; tips for snacking, why moderation sounds great but rarely works, and a lot more. Learn more about Ashleigh’s brand-new habit coaching service - where she provides you with all of her healthy habit routines and resources, and you have direct access to her to get all of your nutrition, training, and lifestyle questions answered. And a big...2021-04-131h 06Muscle Science for WomenWhat’s wrong with coaching, and how we can fix itCoaching is big business - perhaps even more so now, when our options for going to the gym and working out can be more limited. As a professional in the health and fitness industry for more than a decade, Ashleigh has worked as a coach and has experience as a client; she’s also worked with, observed, interviewed, and learned from some of the top coaches in the industry. When a coaching experience doesn’t go well, it’s easy to chalk it up to an unmotivated client, or a crappy coach - sometimes this is true, but mo...2021-03-301h 31Muscle Science for WomenThe science of muscle building and strength training for womenIt’s finally here! Ashleigh has teamed up with nutritionist and coach Rachel Gregory to develop the Muscle Science for Women program, a three-month course on the theory and application of strength and muscle building that begins in April. In this episode, Ashleigh and Rachel talk in-depth about the scope of the course; what they will cover, what participants will gain and learn, and some of the key challenges and sticking points for women who are looking to change body composition and improve strength and performance. Real, sustainable progress and change is made possible when individuals invest in...2021-03-161h 18Muscle Science for WomenAnswering your questions about the dreaded “C word” - CardioIn this latest episode with podcast host, nutritionist, and coach Rachel Gregory, Ashleigh and Rachel answer listener questions about cardio - the best kind depending on your goal; how to know when you’re overdoing it; if you can be a high-performing endurance athlete and eat low carb; when to implement it for fat loss; and so much more. Head to my website, ashleighvanhouten.com, to submit more questions for an upcoming podcast! My nose-to-tail cookbook, It Takes Guts, is available now in-stores and online on Amazon, Barnes and Noble, and Chapters! My #JackedBack Pull-Up Progra...2021-01-121h 08Muscle Science for WomenRachel Gregory | Developing a resilient mindset and clear goalsIn this episode with podcast host, nutritionist, and coach Rachel Gregory, Ashleigh and Rachel do a deep dive on the mental aspect of health and goal setting. Information and enthusiasm are both important for making positive health changes, but having the right outlook and a plan for sustained behavior change is even more crucial. Ashleigh and Rachel draw on their extensive experience as coaches and athletes to discuss why behavior change can be so difficult (even when we want to change!), why managing expectations and creating consistent habits matters more than hard work, and the tough questions we must...2020-12-151h 05Muscle Science for WomenRachel Gregory | A Conversation about Emotional EatingIn this Q&A episode with coach and low-carb/keto diet expert, nutritionist, and host of the Metflex and Chill podcast Rachel Gregory, Ashleigh and Rachel dive into listener questions around flexible dieting, macro counting, emotional eating, food shame, and so much more. Please share this episode with someone you think could benefit! My nose-to-tail cookbook, It Takes Guts, is available now for pre-order on Amazon, Barnes and Noble, and Chapters! Want the health benefits of organ meats but not ready to eat them? I use Ancestral Supplements grass-fed desiccated organ supplements. I love the...2020-10-131h 05Muscle Science for WomenEde Fox | Creating an inclusive health community for carnivoresThis week Ashleigh speaks with Ede Fox, an educator about the carnivore diet who has created an inclusive space for black people and people of color to learn about the carnivore diet, health and nutrition. Ashleigh and Ede talk about Ede’s health journey, how she eats now and what she’s learned, and why it’s important to her to create space for people of color to connect with each other in the health world. They also speak more broadly about what the carnivore diet means to them, the potential issues around macro counting, why women need t...2020-10-061h 22Muscle Science for WomenDr. Gabrielle Lyon | Optimizing muscle for health and longevityAshleigh sits down with her doctor, and one of the world leaders in functional medicine, the creator of the Muscle-Centric-Medicine approach to health and longevity, Dr. Gabrielle Lyon. In this episode, they take listener questions about the efficacy of a ketogenic diet for women; optimal protein intake; optimal carb intake and what a “carb threshold” is; understanding and managing “hedonic” eating, even during times of extreme stress; and much more. If you’d like to learn more about muscle-centric medicine and how to optimize your protein and muscle for health and longevity, you can download the full course mat...2020-09-291h 12Muscle Science for WomenEP 5: Q&A: Deep dive on the carnivore diet, and learning to love organ meatsCovering all aspects of the carnivore movement, today’s episode is flipped on its head with Muscle Maven Radio host Ashleigh Vanhouten as today’s guest! Beth Lipton, chef, recipe developer, and wellness writer is today’s host and asks Ashleigh all the questions you’ve ever wanted to ask about a carnivorous diet. We cover health, safety, and sustainability, especially for women interested in following this lifestyle, and Ashleigh shares how a carnivorous diet can work as a tool for building muscle and living a longer, healthier life. We also talk about convenience and where to source what some wou...2020-06-161h 18Muscle Science for WomenWelcome to Muscle Maven RadioA lot has happened since the last time I published a podcast episode, so I want to thank all of you for sticking around despite all the chaos in the world right now. I hope that you guys missed me as much as I missed talking to you. Today I’m introducing you to the new name and brand of the show and explain to listeners the reasons for all these changes. In short, Paleo Magazine is undergoing some big transformations and part of their restructuring resulted in much uncertainty about the future of the podcast. But lo...2020-05-1209 min