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Muscle Science for Women — Fitness & Nutrition
Muscle Science for Women

Muscle Science for Women is a weekly podcast for women who want to build muscle, get stronger, improve their nutrition, and understand what their bodies actually need, especially in their 40s and beyond.

Hosted by Rachel Gregory, MS, CNS, CSCS, and Ashleigh VanHouten, each episode takes a question women are asking and breaks down what the research says, what matters in real life, and what you can actually do with that information.

Rachel is a nutritionist, strength and conditioning specialist, and the founder of RG Fitness. Ashleigh is an author, coach, and former nationally ranked natural figure competitor and powerlifter. Together, they bring science, coaching experience, personal stories, and plenty of honest conversation to topics that are often confusing, oversimplified, or buried under a mountain of internet bullshit.

You’ll hear conversations about strength training during perimenopause and menopause, hormone replacement therapy, bone density, body composition, and how to train now so you can still be strong at 80. Rachel and Ashleigh also dig into the fundamentals beneath it all, including protein, fat loss, maintenance phases, muscle growth, rep ranges, cardio, training zones, GLP-1s, fasting, gut health, pelvic floor health, emotional eating, and the habits that make progress sustainable.

This is not about chasing perfection or following one rigid plan. It’s about understanding the why behind training and nutrition so you can make better decisions for your body, your goals, and the season of life you’re in.

Have a question you want Rachel and Ashleigh to answer? Want to explore the Muscle Science for Women training programs?

Visit https://musclescienceforwomen.com

Copyright: Muscle Science for Women © 2022

Latest Episodes:

Ep 44: Is body positivity a good thing? | Are you eating more than you think? Oct 17, 2023

Show notes

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.

Ep 43: Are weight "set points" real? | How to eat out on a diet Oct 03, 2023

Show notes

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

Ep 42: Dr. Bill Schindler - What does it mean to eat like a human? Sep 26, 2023

Show notes

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

Ep 41: Rachel's "mini cut" | Girl dinner takedown Sep 19, 2023

Show notes

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

Ep 40: TMI Time! All about periods Sep 05, 2023

Show notes

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.

Ep 39: Best hormonal testing | Unilateral training | American Gladiators Aug 22, 2023

Show notes

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.

Ep 38: Thoughts on 75 Hard | Safe Tanning | Caffeine Aug 08, 2023

Show notes

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!

Ep 37: How to: fix bloating, find a good doctor, and target your hamstrings Aug 01, 2023

Show notes

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.

Ep 36: Postpartum fitness and health with Melissa Paris Jul 25, 2023

Show notes

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!

Ep 35: A deep dive on Hormone Replacement Therapy for Women Jul 11, 2023

Show notes

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:

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.
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

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