Muscle Science for Women

Hosted by health coach and author Ashleigh VanHouten and nutritionist and strength and conditioning specialist Rachel Gregory - co-creators of the Muscle Science for Women training program - this podcast dives into all aspects of fitness including nutrition, training, recovery, fitness culture, and so much more, all with a focus on addressing women's unique goals and challenges. It's conversational, interactive, and will help listeners understand their bodies and how to achieve their goals.

Ep 66: How to Figure Out Maintenance Calories? | Herniated Disc Recovery 04/30/2024

Ep 65: Aging well doesn't happen by accident: how to enjoy the process 04/23/2024

Ep 64: Lowering LDL cholesterol on a high-protein diet | Are healthy desserts "orthorexic"? 04/15/2024

Ep 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 when you have a job that keeps you on the road and yet doesn't allow much downtime for eating? Finally, Ashleigh dives into yet another social media trend that grinds her gears: the polarizing discussion online about "healthy versions of classic desserts." One side says we should avoid dessert unless we make it ourselves, while the other side says that these healthy versions are just an expression of orthorexia. What do you think? Let us know your thoughts, or pose more questions or topic ideas to Rachel and Ashleigh at Sign up for our new Strong & Sculpted Shoulders workshop: Get fit with us in 2024 - sign up for the Grow Your Glutes Workshop: Or our flagship strength training program, Muscle Science for Women: If you've always wanted to test some things out and try a CGM, Muscle Science for Women is partnering with NutriSense to help you! Nutrisense combines cutting-edge technology and human expertise so you can see how your body responds to different food, exercise, stress, and sleep in real time. By pairing a CGM with their app and expert nutritionist guidance, you can help understand which foods impact your glucose levels and how you respond to foods, stress, exercise, and sleep changes. You simply pair a continuous glucose monitor with their Nutrisense app, where you can keep all your data around food, exercise and so on, and their subscription plan also includes a month of free nutritionist support. Go to Nutrisenseio.com/MSW or use the code MSW at checkout to receive a $30 discount off your first month which includes 2 CGM sensors, free shipping, and a month of professional Nutritionist support. /episode/index/show/paleomagazine/id/30809248

Ep 63: Are BCAA's any good | Do you need a coffee detox? 04/09/2024

Ep 62: Vegan Protein | Nutritional deficiencies from a meat-based diet? 04/02/2024

Ep 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 what she learns! Send us your thoughts about today's episode or any questions you have to . Sign up for our NEW workshop, Strong & Sculpted Shoulders: Check out our specialized program, the Grow Your Glutes Workshop: More info on our flagship strength training program, Muscle Science for Women: Have you been thinking about getting some health testing done, without the hassle of getting a doctor's appointment? 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. And shoutout to our show sponsor 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 and use the code MSW10 to save 10% on your purchase! /episode/index/show/paleomagazine/id/30612203

Ep 61: Are genetic "body types" a thing, and how do you train accordingly? 03/26/2024

Ep 60: Talking to teens about fitness 03/19/2024

Ep 59: Essential Amino Acids: what exactly are they and why do we need them 03/12/2024

Ep 58: Should Ashleigh give up working out? | Can stronger glutes fix low back pain? 03/05/2024

Ep 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 nutritional assessment test she's taking through Genova Diagnostics. Send us your thoughts about today's episode or any questions you have to . Check out our specialized program, the Grow Your Glutes Workshop: More info on our flagship strength training program, Muscle Science for Women: 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. Thank you to our sponsor Purity Coffee! Quality coffee can be health promoting and help fight inflammation. Purity Coffee is certified organic and lab tested for pesticides, mold, and heavy metals. They use a proprietary roasting protocol that results (when tested) in up to 65% more antioxidants on average vs other organic coffees. It truly is the best of the best - and it tastes great, with a number of options for you to choose from - even a decaf and a 1/3 caffeinated option! Use our link or the discount code MSW25 to get a full 25% off your first order of the best coffee out there: /episode/index/show/paleomagazine/id/30235768

Ep 57: How to "start over" in the gym | Rachel's new job 02/27/2024

Ep 56: Not making progress in your fitness goals? Here's the missing piece 02/20/2024

Ep 56: Not making progress in your fitness goals? Here's the missing piece In 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 . 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 We're excited about our new show sponsor: 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. And shoutout to our show sponsor Active Stacks! They make high-quality collagen peptide 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 and use the code MSW10 to save 10% on your purchase! /episode/index/show/paleomagazine/id/30026888

Ep 55: Can you REALLY grow your legs in a home gym? | Prepping for pregnancy 02/13/2024

Ep 54: Maybe gluten and dairy aren't so bad | Our blood glucose experiment 02/06/2024

Ep 54: Maybe gluten and dairy aren't so bad | Our blood glucose experiment In 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 CGM, Muscle Science for Women is partnering with NutriSense to help you! Nutrisense combines cutting-edge technology and human expertise so you can see how your body responds to different food, exercise, stress, and sleep in real time. By pairing a CGM with their app and expert nutritionist guidance, you can help understand which foods impact your glucose levels and how you respond to foods, stress, exercise, and sleep changes. You simply pair a continuous glucose monitor with their Nutrisense app, where you can keep all your data around food, exercise and so on, and their subscription plan also includes a month of free nutritionist support. Go to Nutrisenseio.com/MSW or use the code MSW at checkout to receive a $30 discount off your first month which includes 2 CGM sensors, free shipping, and a month of professional Nutritionist support. If you have questions or topic ideas, send them to . Get fit with us in 2024 - sign up for the Grow Your Glutes Workshop: Or our flagship strength training program, Muscle Science for Women: Some other links discussed in today's show: US-based: Walking Pad: Apple Watch Elastic Bands for tracking steps on walking pad: Stainless Steel Water Bottle: Canada-based: Walking pad, stainless steel water bottle, Versa Grips: /episode/index/show/paleomagazine/id/29817213

Ep 53: Staying on track with your health while traveling 01/30/2024

Ep 53: Staying on track with your health while traveling In 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 . 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 /episode/index/show/paleomagazine/id/29599573

Ep: 52 - Do's and don'ts: creatine, therapy, competitive bodybuilding 01/16/2024

Ep 51: Parasite Cleanses | Gut Health during Travel 01/09/2024

Ep 50: Training around injuries | What people get wrong about muscle building 12/19/2023

Ep 49: Can we really change our mindset to improve our health? 12/12/2023

Ep 48: How sore is too sore? | More glute-building tips 12/05/2023

Ep 47: Optimizing hormonal health throughout your life with menopause expert Esther Blum 11/21/2023

Ep 47: Optimizing hormonal health throughout your life with menopause expert Esther Blum Today Ashleigh dives into your most frequently asked hormone questions with Esther Blum, an Integrative Dietitian and Menopause Expert. In the past 27 years she has helped thousands of women master menopause through nutrition, hormones and self-advocacy. Esther is the bestselling author of See ya later, Ovulator and Cavewomen Don’t Get Fat, among others. Learn more about Esther here: estherblum.com They discuss topics including: ● How can women go through menopause like a rock star? ● What are the symptoms of perimenopause and menopause? ● What tests do women need to have done to know their hormonal baseline? ● Are supplements necessary? What ones actually work? ● What are the best types of hormone replacement therapy? ● Why do MDs often dismiss HRT? ● Is HRT safe for long-term use? ● What are the best exercises menopausal women can do to feel energized and happy? All that and more! If you have any feedback, questions, or other topics ideas send them to . 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 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 specialized program, the Grow Your Glutes Workshop: More info on our flagship strength training program, Muscle Science for Women: /episode/index/show/paleomagazine/id/28738283

Ep 46: Ranting about lazy journalism | mainstream nutritionists | Instant gratification 11/14/2023

Ep 45: Fitness in your 40's and beyond | Dr. Stephanie Estima 10/31/2023

Ep 44: Is body positivity a good thing? | Are you eating more than you think? 10/17/2023

Ep 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 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 Check out our newest 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 at 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 and get a full 20% off your order with the code MSW20. /episode/index/show/paleomagazine/id/28319510

Ep 43: Are weight "set points" real? | How to eat out on a diet 10/03/2023

Ep 42: Dr. Bill Schindler - What does it mean to eat like a human? 09/26/2023

Ep 42: Dr. Bill Schindler - What does it mean to eat like a human? 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 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: More info on our flagship strength training program, Muscle Science for Women: /episode/index/show/paleomagazine/id/28132877

Ep 41: Rachel's "mini cut" | Girl dinner takedown 09/19/2023

Ep 40: TMI Time! All about periods 09/05/2023

Ep 39: Best hormonal testing | Unilateral training | American Gladiators 08/22/2023

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

Ep 37: How to: fix bloating, find a good doctor, and target your hamstrings 08/01/2023

Muscle Science for Women

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