Ep 53: Staying on track with your health while traveling
Release Date: 01/30/2024
Ep 68: Too much dietary protein causes cardiovascular disease (again)? Discussing the latest study
Muscle Science for Women
In 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 . This episode is brought to you by Paleovalley. They make amazing healthy snacks, like 100% grassfed and fermented...
info_outline
Ep 67: Lessons on nutrition and muscle building from Stan Efferding
Muscle Science for Women
Enjoy 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: Stan's...
info_outline
Ep 66: How to Figure Out Maintenance Calories? | Herniated Disc Recovery
Muscle Science for Women
In 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 Sign up for the new Strong & Sculpted Shoulders workshop: Check out our specialized program, the Grow Your Glutes Workshop: More info on our...
info_outline
Ep 65: Aging well doesn't happen by accident: how to enjoy the process
Muscle Science for Women
The 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...
info_outline
Ep 64: Lowering LDL cholesterol on a high-protein diet | Are healthy desserts "orthorexic"?
Muscle Science for Women
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 when you have a job that keeps you...
info_outline
Ep 63: Are BCAA's any good | Do you need a coffee detox?
Muscle Science for Women
In this episode, Rachel and Ashleigh answer listener questions about the efficacy of BCAA's for muscle building and recovery, the concept of "macro thresholds" ie, how much wiggle room do you have with your macros if you're trying to lose fat, and whether or not you should really be doing a coffee detox. If you want more information on BCAA's and EAA's, check out episode 59 of the podcast. If you have any questions or topic ideas for the ladies, send them to Get on the waiting list for their NEW Strong & Sculpted Shoulders Workshop waitlist: Check out our specialized program,...
info_outline
Ep 62: Vegan Protein | Nutritional deficiencies from a meat-based diet?
Muscle Science for Women
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,...
info_outline
Ep 61: Are genetic "body types" a thing, and how do you train accordingly?
Muscle Science for Women
This is a fun one! In today's episode, Rachel and Ashleigh discuss the concept of body types: (you've probably heard of these, ectomorph, endomorph, and mesomorph). They talk about: how these body types are characterized if there's real "truth" to these categorizations whether you can change your body composition dramatically outside of your body type how to train to optimize your body type and how all this may impact your feelings about your body and your capabilities. They also talk about specific strength training for sports, gestational diabetes management, and they tease their...
info_outline
Ep 60: Talking to teens about fitness
Muscle Science for Women
Ashleigh 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 your thoughts about...
info_outline
Ep 59: Essential Amino Acids: what exactly are they and why do we need them
Muscle Science for Women
In this episode Ashleigh asks the CEO and co-founder of Kion, Angelo Keely, to do a deep dive on essential amino acids. As a life-long meat eater, Ashleigh is skeptical about EAA supplements, so they talk about: What essential amino acids are and why they're important The differences between BCAA's and EAA's How much you're actually getting from your food How to make sure you're getting enough to optimize your health How to best incorporate EAA's to optimize intake, muscle growth, and overall health Can you overdo it and ingest too many EAA's? Are supplemental EAA's necessary, and if you want...
info_outlineIn this episode Rachel and Ashleigh discuss mindset and the do's and don'ts of staying healthy while traveling. Rachel has just come back from an epic three-week trip to Thailand, and Ashleigh is about to embark on an all-inclusive family vacation, so they chat about stuff like:
- How to approach exercise while on vacation - how much should you prioritize it? What's the most effective exercise to do while traveling? How much downtime can you get away with without losing your gains?
- How to manage eating while on vacation - should you still track your food? How easy is it to gain weight on vacation, or conversely how easy is it to maintain your current state even when taking a break from your normal routine?
- How much does jet lag and other travel factors impact your health, gut health, sleep, etc and how can you combat this?
- How can you best balance enjoying yourself, relaxing, and still sticking to your health goals?
All this and more in this episode - if you have any questions or comments, please send them to [email protected].
We're excited to introduce a new show sponsor in this episode: Genova Diagnostics is a direct-to-consumer testing company that allows you to order specific testing online that you can do easily at home and receive personalized recommendations based on the results.
Testing options include a GI Effects gut health test that provides insight into digestive function and intestinal inflammation; Metabolomix+ nutritional testing that can identify individual needs for certain vitamins, minerals, and amino acids; a hormonal health test that measures sex and adrenal hormones for men and women, and more.
Genova provides educational resources to help you understand results, and you can also work with your own healthcare provider to help further interpret and make use of your findings. Genova makes the testing process easier, so you can do your own research, advocate for yourself, and empower yourself to find the answers you’re looking for to improve your health. Learn more about the options at https://connect.gdx.net/ and use our code, MSW10 for 10% off any of the tests.
Get fit with us in 2024 - sign up for the Grow Your Glutes Workshop: https://www.rgfit.com/glutes
Or our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com