Ep 72: How to improve bone density | partial ROM reps for hypertrophy?
Release Date: 06/25/2024
Ep 80: We design the optimal human meal | Whey causing skin issues?
Muscle Science for Women
In this episode Rachel and Ashleigh are asked by a special listener to design the "perfect human meal;" they talk about what to do if whey protein and whey products are causing skin issues; and they chat about folic acid supplementation for women who may look to become pregnant - can you get enough from your food? Should pregnant women really be eating liver? What's the difference between folic acid and folate? If you have any comments, feedback or questions for the podcast, send them to For more information on the folic acid supplementation question, we recommend you give Lily Nichols,...
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Ep 79: Lessons learned from a bodybuilder who races ultra-marathons
Muscle Science for Women
Today Ashleigh chats with personal trainer, nutritionist, best-selling author, and host of The Brian Keane Podcast about endurance racing as a bodybuilder; strength training for women; the biggest misconceptions about sustainable health; and much more. While we mostly talk to women, about women's issues, sometimes it's enlightening to learn about the similarities (and different perspectives) of coaches with different backgrounds than us, so we hope you find this one interesting! In addition to helping men and women achieve their fitness goals, Brian is a bodybuilder, a dad, and he trains for...
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Ep 78: When your family doesn't support your goals
Muscle Science for Women
In this week's episode, Ashleigh and Rachel answer listener questions about how to juggle, prioritize, and properly rank all the big healthy lifestyle factors, especially as your life and goals change - we talk about the "Healthy Decision Tree" and how to determine when your priorities should change or when you should make adjustments to your plan. We also discuss how to stick to your goals and healthy habits if you happen to live with people who are not supportive, and in some cases seem like they're actively trying to sabotage you! All that and more - please rate, review, subscribe,...
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Ep 77: Creatine Cycling? | Big Life News | Coolest listener ever?
Muscle Science for Women
In this episode Rachel shares some big life news, Ashleigh discusses recent conversations about health and fitness with family members, and they answer some fun questions from listeners, including questions about the pros and cons of creatine cycling, and how to know if your strength training and sports-specific training is well balanced. The ladies may have also found one of the coolest podcast listeners ever... Have questions, comments, feedback for us? Send it all to [email protected] Shoutout to our show sponsor Active Stacks! They make high-quality collagen peptide powder and...
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Ep 76: Answering your growing and bulking questions
Muscle Science for Women
Not everyone is trying to get leaner and smaller - lots of us want to get bigger and grow more size and muscle, and that can be just as difficult as leaning out. In this episode Ashleigh and Rachel answer listener questions about how to train and eat to GROW: training frequency and type, intensity, nutrition, and the tips you may be missing that could be stalling your growth. We also talk about whether beef protein powder is a complete protein, and how you should be incorporating incomplete proteins into your overall meals and macros. A reminder that if you are a member of the military,...
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Ep 75: Are your fitness goals unrealistic?
Muscle Science for Women
In this episode Ashleigh and Rachel talk technology (including some new fitness-related tech Ashleigh is loving, and their thoughts on the health risks of EMF's) but the big conversation today is about goals and standards. They discuss how important it is to have quantifiable goals (vs vague or purely emotional ones); the difference between having high standards and unrealistic ones; and how to audit your life and your goals so they match - because the alternative is always feeling like you're failing, not good enough, or not successful. It turns out, your goal is just as important as the plan...
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Ep 74: How do you know when it's time to eat more carbs?
Muscle Science for Women
In this short episode, Ashleigh and Rachel answer listener questions about how you know when it's time to eat more carbs, and offer some practical and tangible health tips for shift workers. A reminder that if you are a member of the military, medical, or first-responder community, we offer discounts for all of our programs. Emails us at for the discount, or to send us any questions, comments, or topic ideas! This episode is brought to you by Paleovalley. They make amazing healthy snacks, like 100% grassfed and fermented beef sticks and Superfood bars made with bone broth protein and...
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Ep 73: Why is it so much harder for women to lose fat?
Muscle Science for Women
The Women of Muscle Science are back from their summer break! Get ready for fun life updates, some silliness, and as always, plenty of education mixed in. This week the ladies answer questions about how to stay consistent with your fitness when you travel a lot for work; how to improve your workouts in general; and the age-old question: is it really harder for women to lose fat than men? And if so, WHY?! (and what can we do about it?) Don't miss it - and please email with any feedback, questions or comments. Here's the link to Ashleigh's blog post with three ways to improve your workouts now,...
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Ep 72: How to improve bone density | partial ROM reps for hypertrophy?
Muscle Science for Women
In this week's episode, Ashleigh and Rachel chat about how they manage their colds (including what they do to minimize sickness). They also answer questions from listeners about how to improve bone density: what exercises should we be doing? At what age is it too late? Why is bone density important? What foods help? Do partial range of motion reps help hypertrophy even more than full range of motion? Prepare for a deep dive! And Ashleigh tells a Planet Fitness story Download Rachel's sick protocol: All that and more - if you have questions, comments, or funny stories for the Muscle...
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Ep 71: Did you ruin your metabolism by undereating?
Muscle Science for Women
In this episode Rachel recaps a fun Vegas weekend, they talk about some of their favorite "on the go" snacks, and they answer a listener question about balancing strength training and marathon training. The girls also go through a case study from a listener who is also a VERY common client profile: a woman in her 50's who has spent decades undereating, being extremely rigid and strict with their diet, over training and under recovering, and practicing a negative and fear-based mindset around food and training. This client is now, in menopause, struggling with minor weight gain and wondering if...
info_outlineIn this week's episode, Ashleigh and Rachel chat about how they manage their colds (including what they do to minimize sickness). They also answer questions from listeners about
- how to improve bone density: what exercises should we be doing? At what age is it too late? Why is bone density important? What foods help?
- Do partial range of motion reps help hypertrophy even more than full range of motion? Prepare for a deep dive!
- And Ashleigh tells a Planet Fitness story
Download Rachel's sick protocol: https://www.rgfit.com/blog/sick-protocol
All that and more - if you have questions, comments, or funny stories for the Muscle Science ladies, send them to [email protected].
This episode is brought to you by Paleovalley. They make amazing healthy snacks, like 100% grassfed and fermented beef sticks and Superfood bars made with bone broth protein and packed with plant-based superfoods (while still managing to taste like a delicious treat). They also have a range of real-food supplements, like Fish Roe and an Organ Complex. This company doesn't cut corners, they combine the best that plants and animals have to offer for our health, and it shows - get 15% off your order at https://paleovalley.com/musclescience
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 https://activestacks.com/discount/MSW10 and use the code MSW10 to save 10% on your purchase!
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