Ep 64: Lowering LDL cholesterol on a high-protein diet | Are healthy desserts "orthorexic"?
Release Date: 04/15/2024
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...
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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...
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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...
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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,...
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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,...
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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...
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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...
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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...
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Ep 58: Should Ashleigh give up working out? | Can stronger glutes fix low back pain?
Muscle Science for Women
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...
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Ep 57: How to "start over" in the gym | Rachel's new job
Muscle Science for Women
In this episode of Muscle Science for Women, Ashleigh and Rachel dive into a case study of a woman looking to start over again in her fitness and strength journey, after kids and taking time away from the gym. They provide practical tips on how to overcome obstacles and mental hurdles, identify small wins and how they add up to big change over time, and how much time and effort a busy person really HAS to dedicate to their workout program to see results. They also chat about Rachel's new part time job and a work trip Ashleigh is excited about! If you've always wanted to test some things out...
info_outlineIn 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 [email protected]
Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders
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
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