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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 94: All about the anabolic window Feb 11, 2025

Show notes

Today 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 feedback, questions, or topic ideas to musclescience4women@gmail.com.

Our show sponsor is BiOptimizers! Ashleigh's favorite product is Magnesium Breakthrough - it has all seven magnesium forms in one convenient bottle. With this product you'll spend less money, and still get the top 7 forms of magnesium for better sleep, manage stress, balance hormones, improve mood, and feel refreshed. For an exclusive offer, go to bioptimizers.com/science and use the code Science during checkout to save 10% - and if you subscribe, you'll get amazing discounts, free gifts, and make sure your monthly supply is guaranteed.

Don't forget, we offer program discounts to first responders, military, and medical personnel. Send us an email for the code.

Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders

Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes

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

If you have any questions for the pod, comments or funny stories, send them to musclescience4women@gmail.com.

Learn more about Ashleigh and Rachel at their websites: ashleighvanhouten.com and rgfit.com

Ep 93: Ashleigh and Rachel: originally mortal enemies? | Can you work out while sick? Jan 28, 2025

Show notes

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 a break and rest instead.

Finally, they give some recommendations for healthier/more natural skincare and makeup companies.

Our show sponsor is BiOptimizers! Ashleigh's favorite product is Magnesium Breakthrough - it has all seven magnesium forms in one convenient bottle. With this product you'll spend less money, and still get the top 7 forms of magnesium for better sleep, manage stress, balance hormones, improve mood, and feel refreshed. For an exclusive offer, go to bioptimizers.com/science and use the code Science during checkout to save 10% - and if you subscribe, you'll get amazing discounts, free gifts, and make sure your monthly supply is guaranteed.

If you have any questions for the pod, comments or funny stories, send them to musclescience4women@gmail.com. Don't forget, we offer program discounts to first responders, military, and medical personnel. Send us an email for the code.

Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders

Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes

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

Ep 92: How to talk to your doctor about menopause Jan 14, 2025

Show notes

In 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 - please share it with anyone you know who could benefit!

Our show sponsor is BiOptimizers! Ashleigh's favorite product is Magnesium Breakthrough - it has all seven magnesium forms in one convenient bottle. With this product you'll spend less money, and still get the top 7 forms of magnesium for better sleep, manage stress, balance hormones, improve mood, and feel refreshed. For an exclusive offer, go to bioptimizers.com/science and use the code Science during checkout to save 10% - and if you subscribe, you'll get amazing discounts, free gifts, and make sure your monthly supply is guaranteed.

Don't forget, we offer program discounts to first responders, military, and medical personnel. Send us an email for the code musclescience4women@gmail.com.

Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders

Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes

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

If you have any questions for the pod, comments or funny stories, send them to musclescience4women@gmail.com.

Ep 91: Can endurance training impact fertility? | Ideal rep ranges for strength and hypertrophy Jan 07, 2025

Show notes

In this episode, Rachel talks about a camping adventure; the two ladies discuss whether or not there are "ideal rep ranges" for building strength and muscle; they dive into one listener's question about how to train for a marathon without impacting fertility; and, because you can never understand your body TOO well, they talk again about training around your period: should you train differently at different times of the month, and if so--how and why?

Our show sponsor is BiOptimizers! Ashleigh's favorite product is Magnesium Breakthrough - it has all seven magnesium forms in one convenient bottle. With this product you'll spend less money, and still get the top 7 forms of magnesium for better sleep, manage stress, balance hormones, improve mood, and feel refreshed. For an exclusive offer, go to bioptimizers.com/science and use the code Science during checkout to save 10% - and if you subscribe, you'll get amazing discounts, free gifts, and make sure your monthly supply is guaranteed.

Don't forget, we offer program discounts to first responders, military, and medical personnel. Send us an email for the code.

Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders

Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes

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

If you have any questions for the pod, comments or funny stories, send them to musclescience4women@gmail.com.

Ep 90: How much muscle do you REALLY need? Dec 24, 2024

Show notes

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 has listened and supported the show by subsribing, rating, reviewing, and sharing the podcast - and if you haven't yet there's still time! Also, please send any questions, topic ideas, embarassing fitness stories, or gym etiquette nightmares to musclescience4women@gmail.com.

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

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

Check out our programs below, and if you're a member of the military, first responder team, or medical industry, send us a message for a discount on our programs.

MSW Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders

MSW Grow Your Glutes Workshop: https://www.rgfit.com/glutes

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

Ep 89: A deep dive on red light therapy Dec 17, 2024

Show notes

Today Ashleigh asks an expert all the questions about red light therapy: Having dealt with health challenges in childhood and early adulthood, Scott Chaverri has always been passionate about all things health and wellness. After earning a BA in Psychology from Cornell University and a MBA in Finance from the Simon School of Business, Scott worked for several Fortune 500 companies, in the business services, medical device, financial services and ecommerce industries before founding his company, Mito Red Light, that delivers a range of red light and infrared products (at a very competitive price point) delivering science-backed and specific wavelengths and red light therapies to help improve skin health, recovery, sleep, and more.

We cover topics including:

what is the difference between red light and infrared light?
What is the difference between near and far infrared?
What are some of the studies backing the actual efficacy of these products?
How can a consumer tell they are getting a good red light product? Some red flags to pay attention to
How often can/should you use red light panels - can you overdo it?
How can red light therapy help with things like acne, fine lines, muscle or injury recovery, hormonal health, and sleep?
Dive into some of the science between wavelengths and how the different types penetrate skin
For those of us unable/unwilling to buy red light therapy, what are some lifestyle things we can be doing to improve our red:blue light ratios?

To learn more about Mito Red Light Therapy and purchase your own, click here. http://www.MitoRedLight.com/discount/MUSCLEMAVEN?redirect=%2F%3Fafmc%3DMUSCLEMAVEN

Send your feedback, topic ideas, questions, and funny gym stories to musclescience4women@gmail.com.

Don't forget, we offer discounts to first responders, military, and medical personnel for all of our programs. Send us an email for the code.

Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders

Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes

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

Ep 88: Gym Etiquette and Mukbang Videos Dec 10, 2024

Show notes

Proper 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 in this episode!

If you do want to try organ meat supplements, we recommend you try Optimal Carnivore or Paleovalley's versions.

Send your feedback, topic ideas, questions, and funny gym stories to musclescience4women@gmail.com.

Our NEW sponsor is BiOptimizers! Ashleigh's favorite product is Magnesium Breakthrough - it has all seven magnesium forms in one convenient bottle. With this product you'll spend less money, and still get the top 7 forms of magnesium for better sleep, manage stress, balance hormones, improve mood, and feel refreshed. For an exclusive offer, go to bioptimizers.com/science and use the code Science during checkout to save 10% - and if you subscribe, you'll get amazing discounts, free gifts, and make sure your monthly supply is guaranteed.

Don't forget, we offer discounts to first responders, military, and medical personnel for all of our programs. Send us an email for the code.

Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders

Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes

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

Ep 87: Ashleigh answers your pregnancy questions Nov 26, 2024

Show notes

In 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 pod? Send them, and any other topics or questions you have, to musclescience4women@gmail.com.

Our NEW sponsor is BiOptimizers! They are doing an epic Black Friday sale for the entire month of November. Go to bioptimizers.com/science and use code Science to get our exclusive discount and access to up to $100 in free gifts today!

Ashleigh's favorite product is Magnesium Breakthrough - it has all seven magnesium forms in one convenient bottle. With this product you'll spend less money, and still get the top 7 forms of magnesium for better sleep, manage stress, balance hormones, improve mood, and feel refreshed.

Resources mentioned in today's podcast:

Fuel for Pregnancy and Postpartum (ebook)

Pelvic Health Masterclass

My Pregnancy, Birth, and Postpartum experience

https://pmc.ncbi.nlm.nih.gov/articles/PMC4007139/

https://www.hudson.org.au/news/creatine-and-pregnancy-what-you-need-to-know/

https://www.youtube.com/watch?v=2p5yd4Qp0Lw

Don't forget, we offer discounts to first responders, military, and medical personnel for all of our programs. Send us an email for the code.

Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders

Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes

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

Ep 86: There's more to gut health than what we eat Nov 19, 2024

Show notes

In this episode, Ashleigh speaks with Alison Mars, a Nutritional Therapy Practitioner and Cookbook author of The Paleo Gut Healing Cookbook, about managing Hashimoto's Thyroiditis and PCOS; how fertility, pregnancy, and parenthood can impact gut health; and all the things that play into our gut health that aren't food (hint, there's a lot). We dive into mental health practices, optimizing circadian rhythm, better and worse fitness routines, and definitively answer the question, "does walking count as exercise?"

This conversation is less about "here's exactly what you eat to heal your gut," and more a chat about how to LIVE in a way that promotes optimal digestion. It's a fun one, and I hope you enjoy it. Learn more about Alison and get some healthy recipes at FoodbyMars.com. Subscribe to her weekly newsletter and get a FREE 20-minute Paleo/AIP Meal Prep Plan right here.

Have comments, feedback, or questions for us? Email musclescience4women@gmail.com, and don't forget to leave a review, rating, or comment on our podcast wherever you listen!

Our NEW sponsor is one of Ashleigh's favorite supplement companies, BiOptimizers! They are doing an epic Black Friday sale for the entire month of November. Go to bioptimizers.com/science and use code Science to get our exclusive discount and access to up to $100 in free gifts today!

Ashleigh's favorite product is Magnesium Breakthrough - it has all seven magnesium forms in one convenient bottle. With this product you'll spend less money, and still get the top 7 forms of magnesium for better sleep, manage stress, balance hormones, improve mood, and feel refreshed.

This episode is also brought to you by Kion - they offer creatine monohydrate, Essential Amino Acids, organic coffee, clean protein, and other high-quality products for the discerning health enthusiast. Get up to 20% off your order at getkion.com/musclescience

Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders

Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes

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

Ep 85: Can you increase calories without gaining fat? Nov 12, 2024

Show notes

In this episode, Ashleigh gives an update on her pregnancy; the ladies answer a question about how to slowly increase calories without gaining fat; dive into the benefits of magnesium supplement; discuss the pros and cons of putting young kids into formal sports; and more.

The book we mention is called Range: Why Generalists Triumph in a Specialized World, by David Epstein.

Send your questions, feedback, topic ideas, or just say at musclescience4women@gmail.com.

Our NEW sponsor is one of Ashleigh's favorite supplement companies, BiOptimizers! They are doing an epic Black Friday sale for the entire month of November. Go to bioptimizers.com/science and use code Science to get our exclusive discount and access to up to $100 in free gifts today!

Ashleigh's favorite product is Magnesium Breakthrough - it has all seven magnesium forms in one convenient bottle. With this product you'll spend less money, and still get the top 7 forms of magnesium for better sleep, manage stress, balance hormones, improve mood, and feel refreshed.

Don't forget, we offer discounts to first responders, military, and medical personnel for all of our programs. Send us an email for the code.

Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders

Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes

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

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