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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 34: Q&A - Ozempic | Cottage Cheese trend | Net vs total carbs Jun 27, 2023

Show notes

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.

Ep 33: Q&A: HRT | best glute exercises Jun 13, 2023

Show notes

In 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! 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.

Ep 32: What's wrong with the health and fitness coaching industry, and how we can fix it May 30, 2023

Show notes

In this re-released episode, Ashleigh discusses what she's seen/experienced as the issues in the coaching industry today, and what we can all do to improve it.

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 more often it boils down to miscommunication and unclear goals. A coach/client relationship requires understanding, open-mindedness, respect, and communication (just like every relationship) but often we don't focus on this; instead we focus on how much money we're spending, how fit the coach looks, and how long this "getting healthy" process will take. In this episode, Ashleigh breaks down what she sees as the biggest "failures" of both coaches and clients, and how she thinks we can improve the culture and understanding and approach to coaching to improve outcomes and create healthier, happier people.

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.

Thanks to our show sponsor BUBS Naturals - use code MM20 to save on anything you buy: grassfed collagen, MCT, and their new amazing coffee!

Ep 31: How Nutrition and libido are connected May 16, 2023

Show notes

In this re-released episode, 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. Learn more at drellymichelle.com.

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

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.

Thanks to our show sponsor BUBS Naturals - use code MM20 to save on anything you buy: grassfed collagen, MCT, and their new amazing coffee!

Ep 30: Body fat percentages | Rest day restlessness May 09, 2023

Show notes

In 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 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 29: The Science of Stress and Stress Mitigation with Dr. Andrew Huberman May 02, 2023

Show notes

Since May is a busy month for the Muscle Science for Women ladies, please enjoy the re-release of one of the most popular podcast episodes Ashleigh ever recorded: her interview with Dr. Andrew Huberman, a neuroscientist and a professor in the department of neurobiology at the Stanford University School of Medicine. If you haven't heard this episode before, it's full of usable, accessible tools to understand and manage your stress response - and if you have heard it before, we really think this one is worth listening to again!

Dr. Huberman studies brain development, brain plasticity, neural regeneration as well as things like controlling your brain state, tangible ways to manage fear, stress and anxiety, and at his lab he also works on strategies for halting and reversing vision loss ad how visual perceptions and autonomic arousal states impact behavioral responses. In this episode we dive into practical ways to immediately control brain state and help mitigate acute stressors, rewiring your brain for positivity, we talk about neurotransmitters, breath work, and even how your vision impacts your stress response.

Questions, comments, feedback? Send us a note at musclescience4women@gmail.com.

Check out our flagship training and education program, Muscle Science for Women.

Thanks to our show sponsor BUBS Naturals - stock up on the best quality grassfed collagen, delicious, high-quality coffee, and MCT powder at bubsnaturals.com and use the code MM20 for a discount!

Ep 28: What is reverse dieting? | How to do it correctly Apr 18, 2023

Show notes

This 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 this episode to find out why Rachel has a black eye...

AND the Muscle Science for Women: Grow your Glutes Workshop is now open! Sign up here: https://www.rgfit.com/glutes

Email your questions, comments, topic ideas and feedback to musclescience4women@gmail.com

We are so excited to announce a new 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.

Ep 27: Are HIIT workouts actually good for you? Apr 11, 2023

Show notes

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 Glutes workshop here: https://www.rgfit.com/glutes

Sign up for the Muscle Science for Women course here: http://musclescienceforwomen.com

Email your hosts any feedback, funny stories, questions or topic ideas 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 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 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 https://bubsnaturals.com and get a full 20% off your order with the code MSW20.

Ep 26: Can you change your body composition without changing your weight? Apr 04, 2023

Show notes

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 the link to get on our Grow Your Glutes workshop waitlist: https://www.rgfit.com/glutes

Want to share your funny fitness stories, suggest topic ideas or guests, or give feedback? Email 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 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!

Shoutout to our 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.

Follow and learn more about Rachel at https://www.rgfit.com/ and on IG at https://www.instagram.com/rachelgregory.cns/

Follow and learn more about Ashleigh at https://ashleighvanhouten.com/ and on IG https://www.instagram.com/themusclemaven/

Ep 25: Final photoshoot prep update | Dealing with back pain Mar 28, 2023

Show notes

"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 healthy, well-fed and recovered body will respond better to new challenges than an undernourished, overworked one.

This is what Ashleigh and Rachel chat about in today's episode as Ashleigh talks about the final week of prep before her photoshoot; they discuss what went well, what didn't, how she feels, and what comes next.

Rachel also talks about some injury recovery, how to manage back pain, and the two coaches share some painfully hilarious fitness-related stories.

Send in your feedback and podcast questions or comments to musclescience4women@gmail.com.

Add your name to the waitlist for their new Grow your Glutes workshop, coming soon: https://www.rgfit.com/glutes

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!

Thank you to our 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 https://www.bubsnaturals.com/ and get a full 20% off your order with the code MSW20.

Follow and learn more about Rachel at https://www.rgfit.com/ and on IG at https://www.instagram.com/rachelgregory.cns/

Follow and learn more about Ashleigh at https://ashleighvanhouten.com/ and on IG https://www.instagram.com/themusclemaven/

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