Ep 130: Influencer red flags | act like a baby - for your health
Muscle Science for Women
In this solo episode, Ashleigh offers some food for thought on how to handle the onslaught of health information we are exposed to on a daily basis, and how to determine whether or not the "online influencer" you're watching is someone worth listening to. She also offers up an idea for how we can be more present and go back to basics in improving and maintaining our mental and physical health: be more like a baby. You'll have to listen to the episode for the details... Join the conversation - leave a comment on the podcast, share the episode on social media, or leave us a comment, topic idea,...
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Ep 129: Super disciplined, or just not resilient?
Muscle Science for Women
In this episode, hosts Ashleigh and Rachel give updates on their Dopamine Reset Challenge, continue to explore the impact of AI, talk about the latest negative fitness trend on social media, and confirm the importance of managing where your attention goes. They talk about new physical challenges, literal dreams, and more. Join the conversation - leave a comment on the podcast, share the episode on social media, or leave us a comment, topic idea, or question on our website: Or send them a voice message here and they may play it on the pod! If you'd like to win a free premium...
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Ep 128: Does more control = more freedom?
Muscle Science for Women
In this episode, Ashleigh and Rachel explore practical strategies for optimizing routines, managing dopamine, and choosing the right support systems to enhance overall well-being. They delve into the importance of flexibility, self-awareness, and intentional decision-making in achieving health and life goals. Key Topics The benefits of delaying caffeine intake to improve energy cycles The psychology behind delayed gratification and its impact on dopamine Choosing coaches and mentors based on experience, understanding, and personal connection rather than popularity The significance of...
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Ep 127: Beet juice, vibration plates, red light therapy: do they work?
Muscle Science for Women
Today Ashleigh and Rachel discuss more of the wellness trends you sent in, going over research about their efficacy, including beet juice powder, red light therapy, vibration plates and more. Is fiber THAT important? Do postpartum women really need to work their core differently? We debunk some fads and back some up in this episode. Join the conversation - leave a comment on the podcast, share the episode on social media, or leave us a comment, topic idea, or question on our website: If you'd like to win a free premium subscription to our Substack, simply rate/review our podcast and send...
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Ep 126: Is your favorite workout overrated?
Muscle Science for Women
In this short solo episode, Ashleigh offers a free Substack subscription if you review the pod; she answers a listener question about whether or not it's normal to make gains and feel BETTER during pregnancy, and she rates a bunch of fitness trends. Join the conversation - leave a comment on the podcast, share the episode on social media, or leave us a comment, topic idea, or question on our website: If you'd like to win a free premium subscription to our Substack, simply rate/review our podcast and send us proof/screenshot to our email, , or send it to us on Instagram. Check out our...
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Ep 125: Is your Type-A approach helping or hurting you?
Muscle Science for Women
In this episode, the ladies discuss where they were in 2016, they both touch on some recent injuries and how they're dealing with them, and they talk about how having a Type A personality can be a blessing and a curse - especially when your ambition leaves little time for celebration, rest, or positive reflection. The answer may lie in programming rest in our life just like we do in training. Leave us your thoughts at , or send us a note on our website here: Join our Substack here: Learn more about our programs here: Subscribe to our new YouTube channel here:
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Ep 124: Is AI going to take over coaching (and our brains)?
Muscle Science for Women
In this episode, Ashleigh offers updates on her month-long Costa Rica residency, the ladies discuss more dopamine management, and they dive deep into AI as it relates to the current state (and future) of health coaching, training, and programming. And yes, they also answer questions about why you might not be seeing the progress you're expecting even though you're doing everything right with your nutrition and training. Do you think AI is good, bad, or somewhere in between? Leave us your thoughts at , or send us a note on our website here: Join our Substack here: Learn more about our...
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Ep 123: What women need to know about Iron
Muscle Science for Women
In this episode, Ashleigh breaks down the basics of what you need to know about iron and iron deficiency as a strength-training woman. She discusses why iron deficiency is so common in women—especially athletes—and how to recognize the signs before it impacts your training and daily life. This episode covers iron requirements across different life stages, the difference between low iron and anemia, and practical nutrition strategies to optimize your levels. Topics Covered: • What iron does in your body and why women need more • Iron requirements during menstruation, pregnancy, and...
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2026 Goals: Dopamine Reset and Finding Alignment
Muscle Science for Women
Welcome to 2026! In this episode, Rachel and Ashleigh catch up on their holiday breaks, share personal reflections on growth and alignment, and announce an exciting new product launching soon. In This Episode: Rachel shares about her Costa Rica adventure (and travel mishaps) The power of journaling and self-reflection 2026 personal goals and intentions Announcing a new challenge launching soon Why low-effort rewards are harming our focus and progress Breaking phone addiction and being more present How to fall back in love with the process of building muscle If you want to...
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Ep 121: 12 Tips for Dealing with Seasonal Depression
Muscle Science for Women
In this episode of Muscle Science for Women, the hosts reflect on the challenging year of 2025 and share strategies to combat seasonal depression. They discuss their personal experiences and coping mechanisms, including the importance of exercise, proper sleep, vitamin D supplementation, and maintaining a healthy diet. Social connections and mindfulness practices such as meditation and journaling are also highlighted as essential tools for mental well-being. The episode wraps up with an emphasis on seeking professional help if needed, and the hosts express their gratitude to listeners, wishing...
info_outlineIn this episode with renowned thyroid expert Elle Russ, bestselling author of The Paleo Thyroid Solution, Ashleigh and Elle discuss:
-why it can be so difficult to get a proper diagnosis;
-symptoms to look out for, including less common symptoms;
-a detailed dive on the proper testing and how to advocate for these tests with your healthcare provider;
-lifestyle, nutrition, and environmental changes that can have a big impact on thyroid health;
-how thyroid issues intersect with fertility and peri- and menopausal changes;
-information about treatment of thyroid disfunction, including potential problems with conventional thyroid treatment;
-autoimmune disorders, and much more.
If you want to dive even deeper and take your health into your own hands, Elle's The Ultimate Thyroid Course is packed with over 20 hours of helpful content, including expert tutorials from Dr. Gary E. Foresman MD and other experts. Whether it’s hypothyroidism, Hashimoto's, Reverse T3, post-thyroidectomy, or other thyroid issues, this course has you covered. It is the most comprehensive thyroid resource available, and it's a game-changer. Learn more and sign up here: https://www.elleruss.com/
You can reach out to Elle or learn more about her work at elleruss.com.
We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit. If you have comments, feedback, or questions please send them to musclescience4women@gmail.com.
Learn all about the Muscle Science For Women programs at https://musclescienceforwomen.com and reach out to us for a first responder/military discount.