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.
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Ep 119: Body fat percentage confusion | changes coming for Muscle Science for Women
11/18/2025
Ep 119: Body fat percentage confusion | changes coming for Muscle Science for Women
In this episode Ashleigh and Rachel discuss the differences in body fat percentages between men and women, including what's healthy and sustainable, and how they will look different depending on a range of factors; they dive into the concept of "mental fitness" and how it applies to overall health and fitness; they discuss changes they're making to Muscle Science for Women in 2026, and Ashleigh chats about her newest personal venture: a coaching app! 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 . If you want to learn more about or sign up for Ashleigh's new coaching app, click the link below and get 20% off your first month through November 28: Learn all about the Muscle Science For Women programs at and reach out to us for a first responder/military discount. Learn more about the hosts at and
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Ep 118: How long does it take to lose muscle?
11/11/2025
Ep 118: How long does it take to lose muscle?
This week Rachel and Ashleigh answer questions from listeners including: Advice for vegetarians on how to optimize health and muscle How to train around your cycle when your birth control prevents you from having a cycle How long does it take to lose muscle (and gain it back) when you have to take a break due to injury or surgery Thoughts on THC as a replacement for alcohol, and any possible training benefits All that and more! 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 . Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture walking through details like safe exercise selection, likely fitness challenges during pregnancy, how to eat to support a healthy fit pregnancy, and so much more. Read more about our new program at this link, and reach out if you would like the military/first responders discount: You can also learn about the flagship strength program at Learn more about the hosts at and
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Ep 117: Distractions, numbing tactics, and what's keeping us from being our healthiest selves
10/28/2025
Ep 117: Distractions, numbing tactics, and what's keeping us from being our healthiest selves
In this episode, Ashleigh and Rachel have an impromptu mental health chat, talking about their own personal struggles and ways in which we can all face our challenges head on rather than looking for ways to numb or distract ourselves. Mental health is such a huge part of physical health (and vice versa) and it's helpful to take a step back from muscles and macros every now and then to talk about the bigger picture. After all, most of us are working on our health so we can enjoy life to the fullest. And also, to lighten the mood, they talk Halloween costumes. This is a vulnerable one, and if you enjoyed it or found it resonates with you, we'd love for you to leave a comment in Spotify or share the episode on social media. 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 . Check out the latest program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture walking through details like safe exercise selection, likely fitness challenges during pregnancy, how to eat to support a healthy fit pregnancy, and so much more. Read more about our new program at this link, and reach out if you would like the military/first responders discount: You can also learn about the flagship strength program at Learn more about the hosts at and
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Ep 116: 5 Ways to make fitness progress when you have NO time
10/21/2025
Ep 116: 5 Ways to make fitness progress when you have NO time
In this quickie episode, Ashleigh talks about five key ways to make fitness, strength, health, and body composition improvements even when you have no time - maybe you have young kids, a demanding job, or are just going through a period with very little time to meal prep, work out, or do the things you normally do to feel good. We have answers - because there are always choices to make, and the more informed you are about what factors actually move the needle, the better choices you can make with your limited time. 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 . Check out the NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture walking through details like safe exercise selection, likely fitness challenges during pregnancy, how to eat to support a healthy fit pregnancy, and so much more. Read more about our new program at this link, and reach out if you would like the military/first responders discount: You can also learn about the flagship strength program at Learn more about the hosts at and
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Ep 115: does weightlifting stunt teenage growth?
10/07/2025
Ep 115: does weightlifting stunt teenage growth?
In this episode, Ashleigh and Rachel answer user questions about whether or not powerlifting is bad for teenagers' growing bodies; talking about body image with your kids; can you build muscle with a back injury, and more. Plus they talk about some of the exercises they've been loving lately. 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 . Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture walking through details like safe exercise selection, likely fitness challenges during pregnancy, how to eat to support a healthy fit pregnancy, and so much more. Read more about our new program at this link, and reach out if you would like the military/first responders discount: You can also learn about the flagship strength program at Learn more about the hosts at and
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Ep 114: Why your diet isn't working anymore - and how to fix it
09/23/2025
Ep 114: Why your diet isn't working anymore - and how to fix it
In this solo episode (a re-release of a popular episode from Rachel's other podcast, MetFlex and Chill) Rachel discusses what happens when your diet stops working for you, and how to fix the problem. 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 . Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture walking through details like safe exercise selection, likely fitness challenges during pregnancy, how to eat to support a healthy fit pregnancy, and so much more. Read more about our new program at this link, and reach out if you would like the military/first responders discount: You can also learn about the flagship strength program at Learn more about the hosts at and
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Ep 113: Are you being insane?
09/16/2025
Ep 113: Are you being insane?
In this brand-new episode, Ashleigh and Rachel share big life and fitness updates; they give their unfiltered answer to a listener question who wonders if she's being insane about her body recomp goals; they share how to balance cardio and lifting to best support your goals, and more. 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 . Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture walking through details like safe exercise selection, likely fitness challenges during pregnancy, how to eat to support a healthy fit pregnancy, and so much more. Read more about our new program at this link, and reach out if you would like the military/first responders discount: You can also learn about the flagship strength program at Learn more about the hosts at and
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Ep 112: 10 Mistakes Women Make When Trying To Build Muscle
09/09/2025
Ep 112: 10 Mistakes Women Make When Trying To Build Muscle
In this solo episode (a re-release of a popular episode from Rachel's other podcast, MetFlex and Chill) Rachel talks about the mistakes women make when trying to build muscle. 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 . Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture walking through details like safe exercise selection, likely fitness challenges during pregnancy, how to eat to support a healthy fit pregnancy, and so much more. Read more about our new program at this link, and reach out if you would like the military/first responders discount: You can also learn about the flagship strength program at Learn more about the hosts at and
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Healthy Aging Series: Mental Health
08/26/2025
Healthy Aging Series: Mental Health
In this episode of the Healthy Aging Series, Ashleigh and Beth discuss mental health: how it impacts physical health and vice versa; how it changes through the decades; how our hormonal changes impact mental health; how to manage the mental health of loved ones, and so much more - see timestamps below. You can watch every episode of the Healthy Aging Series on YouTube: If you have comments, feedback, or questions please send them to musclescience4women@gmail.com or leave them in the comments. Learn more about the hosts at bethlipton.com and ashleighvanhouten.com Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture from your coaches. Read more about our new program at this link, and reach out if you would like the military/first responders discount: You can also learn about the flagship strength program at Timestamps: : Making career changes as an older person : What impacts your mental health as you age? Hormones, life circumstances : How hormonal fluctutations impact women’s mental health vs. men's : What the internet tells us to do to protect mental health : What is a midlife crisis? Why does this happen? : Which surprising age group is most likely to be depressed : What happens to mental health after retirement : Dealing with the mental health of loved ones : Body signals and biofeedback that provide clues to mental health
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Ep 110: Weighted vests and CrossFit support groups
08/19/2025
Ep 110: Weighted vests and CrossFit support groups
In this solo episode, Ashleigh weighs in on whether or not weighted vests are worth it; she talks about starting a CrossFit support group for folks trying to leave, and answers a question from the podcasts #5 male listener about supporting your partner through tough times. 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 . Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture walking through details like safe exercise selection, likely fitness challenges during pregnancy, how to eat to support a healthy fit pregnancy, and so much more. Read more about our new program at this link, and reach out if you would like the military/first responders discount: You can also learn about the flagship strength program at Learn more about the hosts at and
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Ep 109: Wellness retreats, skinny-fat problems, working smarter not harder
08/05/2025
Ep 109: Wellness retreats, skinny-fat problems, working smarter not harder
This week is a mixed bag of listener questions: Rachel and Ashleigh discuss ideas about wellness retreats or traveling events; they answer a question from a listener who thinks they're "skinny fat", they talk about what "consistency" really looks like and how to get there, and how we can all learn to work smarter rather than harder on our fitness goals. 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 . Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture from your coaches. Read more about our new program at this link, and reach out if you would like the military/first responders discount: You can also learn about the flagship strength program at Learn more about the hosts at and
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Ep 108: What is a maintenance phase and how does it work?
07/29/2025
Ep 108: What is a maintenance phase and how does it work?
In this episode the ladies talk about "maintenance," - what does it mean, how do you get to maintenance, how do you stay there, how long do you stay there, why is maintenance a good thing and when is it hindering your goals? Why is it so hard to get to and stay there? How do you know if you're really eating for maintenance? If you've been wondering about a maintenance plan, or are thinking you want to maintain your current body composition or level of fitness, this episode is for you. 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 . Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture from your coaches. Read more about our new program at this link, and reach out if you would like the military/first responders discount: You can also learn about the flagship strength program at Learn more about the hosts at and
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Ep 107: How grief impacts health
07/15/2025
Ep 107: How grief impacts health
In this vulnerable episode, Rachel and Ashleigh talk about the intersection of grief and health - it's a topic that we'll all deal with at some point, but isn't often discussed. Behavioural and lifestyle changes can dramatically impact our health in times of acute grief, which can exacerbate the pain we're already feeling. In this episode, the women share personal stories and go over some of the ways grief can negatively impact our health, as well as ways we can work to mitigate those impacts and care for ourselves even in times of acute sadness, stress, and devastation. We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! Check out our BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture from your coaches. Read more about our new program at this link, and reach out if you would like the military/first responders discount: If you have comments, feedback, or questions please send them to . Learn more about the hosts at and Timestamps 2:00: Rachel shares life updates 11:20: How to manage health in times of acute grief 15:00: Self-help book recommendations 22:00: The immune response to stress 25:30: Tools for sleep 33:00: Importance of routine 39:55: Accelerated aging with grief 42:55: Coping strategies
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Ep 106: All about pelvic health
07/08/2025
Ep 106: All about pelvic health
This episode is a deep dive into pelvic health, an incredibly important aspect of overall health, function, and quality of life for women that many of us don't know enough about (and aren't taught). In this episode, Ashleigh and Rachel cover: The basic anatomy and function of the pelvic floor The most common pelvic floor issues, from pain to prolapse to incontinence and more Risk factors for pelvic floor dysfunction How to tell if your pelvic floor may not be functioning optimally Prevention and protection Self-care and lifestyle tips for avoiding or mitigating these issues Other steps if you're experiencing pelvic floor dysfunction that you can't manage on your own We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! You'll learn even more about pelvic health in our NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! Read more about our new program at this link, and reach out if you would like the military/first responders discount: If you have comments, feedback, or questions please send them to . Learn more about the hosts at and
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Healthy Aging Series: Motherhood
06/24/2025
Healthy Aging Series: Motherhood
This week is another episode of the Healthy Aging Series, and this time Ashleigh and Beth are diving into motherhood, a deeply personal and lifechanging event. They discuss the ways motherhood changed them (and the ways they have stayed the same), the experience of being "older" mothers, the balance of caring for children and aging parents, managing your kids' hormonal shifts at the same time as their own, and much more. See timestamps below. And listeners learned about the NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! There has been a slight delay in launch, but if you want to be the first to gain access to the program (and our early bird discount) you can email and let us know at The whole Healthy Aging Series can be found on Ashleigh's YouTube channel here: https://www.youtube.com/@musclemaven If you're interested in listening to Ashleigh's episode all about her first pregnancy, birth, and postpartum experience, you can listen to it here: If you have comments, feedback, or questions please send them to . Support for this podcast comes from Kion. Use code MUSCLEMAVEN to save on high-quality protein powder, creatine, the tastiest EAA's (I recommend watermelon!) and other tested supplements to support your goals. Learn more about the hosts at rgfit.com and ashleighvanhouten.com Timestamps: 7:00: Things that have changed about us since motherhood, if anything 18:00: Our experiences being “older” mothers 27:00: Our decision-making process to have kids (and how many to have) 36:00: Differences in parenting expectations with different generations 40:30: Managing your own hormonal changes as well as your children's 45:00: How we talk about our bodies and hormones, and how that impacts the way women feel about themselves 47:45: Parenting while also helping aging parents 53:00: The sometimes fraught relationship between mothers and daughters 1:01:00: Balancing how to love your kids equally but engage with them differently according to their personalities 1:05: How the parenting dynamic shifts as both you and kids age 1:09: Combatting losing your sense of self in motherhood
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Ep 104: Limiting factors in training | How to avoid being skinny-fat
06/17/2025
Ep 104: Limiting factors in training | How to avoid being skinny-fat
In this episode, Ashleigh answers listener questions about: -how to work around "limiting factors" like grip strength and weaker muscles when trying to challenge the lower body -can you heal and "tighten" fascia in your stomach and get rid of "mommy pooch" after multiple pregnancies -how to avoid being "skinny fat" when you're looking to lose fat and change body composition -advice for people looking to become a professional health coach And more! Check timestamps below. And listeners learned about the NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! There has been a slight delay in launch, but if you want to be the first to gain access to the program (and our early bird discount) you can email and let us know at If you have comments, feedback, or questions please send them to . Support for this podcast comes from Kion. Use code MUSCLEMAVEN to save on high-quality protein powder, creatine, the tastiest EAA's (I recommend watermelon!) and other tested supplements to support your goals. Learn more about the hosts at rgfit.com and ashleighvanhouten.com Timestamps: 2:00: how to work around limiting factors like grip and upper body strength 7:45: can you tighten stomach fascia after pregnancy? 13:00: how to reverse the "skinny fat" look after years of sedentary living 22:30 advice for folks who want to get into the health coaching business
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Ep 103: Ashleigh's birth story, part 2
06/03/2025
Ep 103: Ashleigh's birth story, part 2
In this vulnerable episode, Ashleigh shares her pregnancy and birth story from the recent birth of her daughter. She covers topics including: Her symptoms and overall experience during pregnancy, and how it differed from her first How she managed severe pubic symphysis pain, and her experience with pelvic floor physiotherapy All the details of her unmedicated water birth and the immediate postpartum period Information on her exercise and nutrition The ups and downs of being a parent of two, and how this is impacting her fitness and overall health And much more! And listeners learned about the NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! There has been a slight delay in launch, but if you want to be the first to gain access to the program (and our early bird discount) you can email and let us know at If you're interested in listening to Ashleigh's episode all about her first pregnancy, birth, and postpartum experience, you can listen to it here: If you have comments, feedback, or questions please send them to . Support for this podcast comes from Kion. Use code MUSCLEMAVEN to save on high-quality protein powder, creatine, the tastiest EAA's (I recommend watermelon!) and other tested supplements to support your goals. Learn more about the hosts at rgfit.com and ashleighvanhouten.com
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Sneak Peek: NEW Healthy Aging Series
05/27/2025
Sneak Peek: NEW Healthy Aging Series
In this exclusive sneak peek, Ashleigh shares the first full episode of a new series on Healthy Aging she has developed with friend, Carnivore-ish co-author, wellness writer, and chef Beth Lipton. Over the course of seven episodes they dive deep on topics like beauty, motherhood and pregnancy, relationships, nutrition, mental health, and more, all through the lens of healthy aging for women: what does it mean to age in a healthy way? How do we balance our desire to remain youthful with the inevitability of getting older? Can we find more peace and joy in the way our bodies and priorities shift through life? The series is honest, real, vulnerable, and created in an effort to create community and share with other women who are no doubt juggling the same questions and uncertainties. There are questions, answers, personal stories, and laughs as they learn. These are just a few of the questions the women dive into, starting with this first episode on fitness, which covers the ladies' thoughts on: what they learned about wellness and fitness from their own mothers; whether or not fitness HAS to change as we age, and if so, how; their own personal journies through various forms of fitness, and more. The full Healthy Aging Series will be published on Ashleigh's YouTube channel, which you can find and subscribe to here: If you have any feedback, questions or comments, send them to . Learn more about Beth at bethlipton.com and Ashleigh at ashleighvanhouten.com Support for this podcast comes from Kion. Use code MUSCLEMAVEN to save on high-quality protein powder, creatine, the tastiest EAA's (I recommend watermelon!) and other tested supplements to support your goals.
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Ep 102: Muscle-building tips for teens | Are you eating enough?
05/13/2025
Ep 102: Muscle-building tips for teens | Are you eating enough?
In this episode Ashleigh talks about a reel of hers that went viral; shows the ladies are binging; advice for a teenager just starting her muscle-building journey; how much organ meat you should be eating to get the benefits; and if it's "normal" to have some net weight gain after a cycle of bulking and cutting. See timestamps added below. Don't forget, we offer program discounts to first responders, military, and medical personnel. Send us an email for the code. And if you have any questions for the pod, comments or funny stories, send them to . Strong & Sculpted Shoulders workshop: Grow Your Glutes Workshop: Learn about our flagship strength training program, Muscle Science for Women: Learn more about Ashleigh and Rachel at their websites: and Time Stamps: · 02:01 – 03:30 | Ashleigh talks about going viral on Instagram · 09:01 – 10:30 | Is Protein Trending? Why is it suddenly such a big deal? · 13:31 – 15:00 | Teenagers and Building Muscle · 15:01 – 17:00 | How to Tell If You’re Eating Enough · 17:01 – 18:30 | Training vs. Rest Day Calories · 20:01 – 21:00 | Do you need a variety of protein sources to maximize benefits? · 22:31 – 24:00 | How Much Liver is Too Much? · 26:01 – 27:30 | Should you expect net weight gain after a cycle of bulking and cutting? · 34:01 – 36:00 | Reflection time: What Have You Changed Your Mind About?
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Ep 101: Training for symmetry | Are kettlebells good for muscle building?
04/29/2025
Ep 101: Training for symmetry | Are kettlebells good for muscle building?
In this week's episode Ashleigh and Rachel answer questions from listeners about: How to best train for symmetry, regarding both strength and esthetics: how do you minimize asymetry and strengthen weak muscles/limbs? Are kettlebells a good tool for strength and hypertrophy? If yes, what exercises do they recommend and if no, why not? Answer questions about progress when training naturally, or drug-free, vs. enhanced And much more! If you have questions, comments, or topic ideas for an upcoming show, send them to . Our show sponsor, Cozy Earth—has a HUGE Mother's Day BOGO deal for you! The ladies have personally tested their Bamboo Sheet Set and Bamboo Pajamas and are huge fans - and it's risk-free: Take 100 nights to decide with their sleep trial. AND every Cozy Earth bedding product comes with a 10-year warranty! Visit CozyEarth.com and use the exclusive code MSW for 40% off best-selling sheets, towels, pajamas, and more. And if you use the code MSWBOGO from May 2-4, when you purchase one set of bamboo pajamas you'll get a second set FREE! Treat yourself and a special mom in your life. Don't forget, we offer program discounts to first responders, military, and medical personnel. Send us an email for the code. And if you have any questions for the pod, comments or funny stories, send them to . Sign up for our new Strong & Sculpted Shoulders workshop: Or check out the Grow Your Glutes Workshop: Learn about our flagship strength training program, Muscle Science for Women: Learn more about Ashleigh and Rachel at their websites: and · 00:00 - 01:12 | Intro + Life Update · 11:18 - 12:32 | Training for Symmetry · 12:33 - 14:58 | Muscle Imbalance Tips · 16:01 - 17:40 | Listener Q: are kettlebells good for strength and muscle growth? · 25:21 - 28:00 | Bodyweight Training Realities · 28:01 - 30:00 | Budget Diet Advice · 30:01 - 31:30 | Supplements - which ones do you need and which ones can you skip · 33:11 - 36:00 | Natural vs Enhanced Bodybuilding · 50:01 - 52:00 | Nutrition’s Role in Progress · 52:01 - 54:24 | Final Thoughts & Wrap-Up
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Celebrating 100 episodes!
04/15/2025
Celebrating 100 episodes!
Today is the 100th episode of Muscle Science for Women! We've had a blast learning and sharing our knowledge with each other, and with our listeners, and we appreciate each and every one of you who tune in and spend time with us. On our 100th episode milestone, we're asking you to help us make it to 200 episodes: please, take five minutes today to make sure you're subscribed to the podcast on whatever platform you listen, and if you haven't yet rated, reviewed, or turned on notifications for the podcast, please do so. Bonus points if you share the pod on social media and tag us. This is how the algorithms learn that our podcast is good, so we can continue to grow and help new listeners on their fitness journey. On today's podcast: Rachel and Ashleigh discuss at-home body fat scales, the benefits (or lack thereof) of knee wraps, the best ways to track body composition progress, and whether it's true that weight loss is easy and effortless during breastfeeding (and if it's not, what to do about it). We have a fun new sponsor, Cozy Earth—Because Great Days Start with Better Nights. The ladies have personally tested their Bamboo Sheet Set and Bamboo Pajamas and are huge fans - and it's risk-free: Take 100 nights to decide with their sleep trial. AND every Cozy Earth bedding product comes with a 10-year warranty! Visit CozyEarth.com and use the exclusive code MSW for 40% off best-selling sheets, towels, pajamas, and more. Better Sleep Starts at Cozy Earth. Don't forget, we offer program discounts to first responders, military, and medical personnel. Send us an email for the code. And if you have any questions for the pod, comments or funny stories, send them to . Sign up for our new Strong & Sculpted Shoulders workshop: Or check out the Grow Your Glutes Workshop: Learn about our flagship strength training program, Muscle Science for Women: Learn more about Ashleigh and Rachel at their websites: and
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Ep 99: Ashleigh's birth story - Part 1
04/01/2025
Ep 99: Ashleigh's birth story - Part 1
While we wait for Ashleigh to recover from her second birth, we decided to re-release an episode from before the rebranding of the podcast. Back in 2021, when the podcast was called Muscle Maven Radio, Ashleigh did a long deep dive about her pregnancy, birth, and postpartum experience with her son Magnus. If you're pregnant, looking to become pregnant, know someone going through this, or simply love hearing these kinds of stories, this one is for you. She covers a lot of her decision-making processes around how she decided to eat, workout, her birth plan and birth team, her mindset, how she specifically "prepared" for birth, her recovery journey, and so much more. Hopefully this episode helps you get more clarity on making your own decisions around your birth story. Thanks for listening and please send your feedback, questions, or topic ideas to . 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 or use the code MSW10 to save 10% on your purchase! Don't forget, we offer program discounts to first responders, military, and medical personnel. Send us an email for the code. Sign up for our new Strong & Sculpted Shoulders workshop: Or check out the Grow Your Glutes Workshop: Learn about our flagship strength training program, Muscle Science for Women: If you have any questions for the pod, comments or funny stories, send them to . Learn more about Ashleigh and Rachel at their websites: ashleighvanhouten.com and rgfit.com
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Ep 98: Is fasted cardio more effective? | Some thoughts on male coaches who work primarily with women
03/25/2025
Ep 98: Is fasted cardio more effective? | Some thoughts on male coaches who work primarily with women
In this episode, Ashleigh and Rachel answer questions about fasted cardio and their thoughts on male coaches who focus on female clients looking to grow their glutes (there are a lot of them!) Is there evidence that fasted cardio first thing in the morning burns more fat than fed cardio? What's the balance with cardio that optimizes fat loss without adding negatively to your overall stress load, increasing hunger, etc? And the ladies do their best to convince listeners that more/harder cardio is NOT necessarily a faster and more effective way to burn fat. We have a fun new sponsor, Cozy Earth - Cozy Earth products are designed to transform your 5-9 (the time that matters most) into the coziest sanctuary. The ladies have personally tested their Bamboo Sheet Set and Bamboo Pajamas and are huge fans - and it's risk-free: Take 100 nights to decide with their sleep trial. AND every Cozy Earth bedding product comes with a 10-year warranty! Luxury shouldn't be out of reach. Visit CozyEarth.com and use the exclusive code MSW for 40% off best-selling sheets, towels, pajamas, and more. And if you get a post-purchase survey, let them know you heard about Cozy Earth right here to support the show. Sanctuary Awaits at Cozy Earth. Don't forget, we offer program discounts to first responders, military, and medical personnel. Send us an email for the code. And if you have any questions for the pod, comments or funny stories, send them to . Sign up for our new Strong & Sculpted Shoulders workshop: Or check out the Grow Your Glutes Workshop: Learn about our flagship strength training program, Muscle Science for Women: Learn more about Ashleigh and Rachel at their websites: and
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Ep 97: The differences in training for strength vs. hypertrophy
03/18/2025
Ep 97: The differences in training for strength vs. hypertrophy
Today is another re-release of a popular episode from a while back you may have missed: in this one, Ashleigh and Rachel discuss the nuances between training for strength and training for muscle growth (hypertrophy). These goals can be achieved together, but don't necessarily have to; you can get bigger without getting much stronger, and you can get stronger without your muscles getting much bigger. They talk about training differences and approaches to make sure you get the most out of your workouts. Make sure you're subscribed to the podcast, leave a rating or review, and sign up for notifications so you know when a new episode is available! Send your feedback, questions, or topic ideas to . 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 or use the code MSW10 to save 10% on your purchase! Don't forget, we offer program discounts to first responders, military, and medical personnel. Send us an email for the code. Sign up for our new Strong & Sculpted Shoulders workshop: Or check out the Grow Your Glutes Workshop: Learn about our flagship strength training program, Muscle Science for Women: If you have any questions for the pod, comments or funny stories, send them to . Learn more about Ashleigh and Rachel at their websites: ashleighvanhouten.com and rgfit.com
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Ep 96: Can you eat intuitively and still lose weight / gain muscle?
03/04/2025
Ep 96: Can you eat intuitively and still lose weight / gain muscle?
Today is a re-release of a popular episode you may have missed with Rachel and Ashleigh all about the idea of "intuitive eating" - what does that term mean, exactly? Is it possible to eat intuitively in a food landscape where hyper-palatable, low-nutrient food is so easily available? How can you listen to your body and still achieve body composition goals? All that and more in today's episode. Send your feedback, questions, or topic ideas to . 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 or use the code MSW10 to save 10% on your purchase! Don't forget, we offer program discounts to first responders, military, and medical personnel. Send us an email for the code. Sign up for our new Strong & Sculpted Shoulders workshop: Or check out the Grow Your Glutes Workshop: Learn about our flagship strength training program, Muscle Science for Women: If you have any questions for the pod, comments or funny stories, send them to . Learn more about Ashleigh and Rachel at their websites: ashleighvanhouten.com and rgfit.com
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Ep 95: Is it better to work out in the morning or evening? | Tips to reduce sugar cravings
02/18/2025
Ep 95: Is it better to work out in the morning or evening? | Tips to reduce sugar cravings
Today the ladies answer questions around the optimal time to work out, how to make the best of a poor workout schedule, and they provide a lot of actionable tips on how to approach binge eating at night and consistent sugar cravings. That and more - make sure you're subscribed, leave a rating or review, and sign up for notifications so you know when a new episode is available! Send your feedback, questions, or topic ideas to . 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 or use the code MSW10 to save 10% on your purchase! Don't forget, we offer program discounts to first responders, military, and medical personnel. Send us an email for the code. Sign up for our new Strong & Sculpted Shoulders workshop: Or check out the Grow Your Glutes Workshop: Learn about our flagship strength training program, Muscle Science for Women: If you have any questions for the pod, comments or funny stories, send them to . Learn more about Ashleigh and Rachel at their websites: and
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Ep 94: All about the anabolic window
02/11/2025
Ep 94: All about the anabolic window
Today Ashleigh and Rachel talk about the "anabolic window" - what it is, how important is it really, and how you can optimally fuel before and after your workouts to maximize your recovery and your gains. They also dive into the fraught and touchy subject of dieting for a wedding - how to do it safely and healthily, and when is it "too much"? That and more - make sure you're subscribed, leave a rating or review, and sign up for notifications so you know when a new episode is available! Send your feedback, questions, or topic ideas to . Our show sponsor is BiOptimizers! Ashleigh's favorite product is Magnesium Breakthrough - it has all seven magnesium forms in one convenient bottle. With this product you'll spend less money, and still get the top 7 forms of magnesium for better sleep, manage stress, balance hormones, improve mood, and feel refreshed. For an exclusive offer, go to bioptimizers.com/science and use the code Science during checkout to save 10% - and if you subscribe, you'll get amazing discounts, free gifts, and make sure your monthly supply is guaranteed. Don't forget, we offer program discounts to first responders, military, and medical personnel. Send us an email for the code. Sign up for our new Strong & Sculpted Shoulders workshop: Or check out the Grow Your Glutes Workshop: Learn about our flagship strength training program, Muscle Science for Women: If you have any questions for the pod, comments or funny stories, send them to . Learn more about Ashleigh and Rachel at their websites: ashleighvanhouten.com and rgfit.com
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Ep 93: Ashleigh and Rachel: originally mortal enemies? | Can you work out while sick?
01/28/2025
Ep 93: Ashleigh and Rachel: originally mortal enemies? | Can you work out while sick?
In this episode Rachel and Ashleigh answer a listener question about how they met, and they reminisce about their "origin story" and talk about how they work now as cross-continental business partners. They also dive into some brand new goals they have for themselves for 2025 and how they plan to accomplish those goals, and how listeners can better communicate their goals to their coaches in order to really get the results they want. We also talk about the nuance of working out while sick: when it's fine to power through and when you should take a break and rest instead. Finally, they give some recommendations for healthier/more natural skincare and makeup companies. Our show sponsor is BiOptimizers! Ashleigh's favorite product is Magnesium Breakthrough - it has all seven magnesium forms in one convenient bottle. With this product you'll spend less money, and still get the top 7 forms of magnesium for better sleep, manage stress, balance hormones, improve mood, and feel refreshed. For an exclusive offer, go to bioptimizers.com/science and use the code Science during checkout to save 10% - and if you subscribe, you'll get amazing discounts, free gifts, and make sure your monthly supply is guaranteed. If you have any questions for the pod, comments or funny stories, send them to . Don't forget, we offer program discounts to first responders, military, and medical personnel. Send us an email for the code. Sign up for our new Strong & Sculpted Shoulders workshop: Or check out the Grow Your Glutes Workshop: Learn about our flagship strength training program, Muscle Science for Women:
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Ep 92: How to talk to your doctor about menopause
01/14/2025
Ep 92: How to talk to your doctor about menopause
In this important episode, Rachel and Ashleigh walk listeners through how they can have the "menopause" conversation with their doctor: the information you should have and bring to them, including symptoms and family history (and how to track said symptoms); and why it's important to have more specific goals to discuss than simply "I want to feel better." The ladies also chat about how to find a provider who specializes in, or at least is knowledgeable about, menopause. This is an invaluable episode for any woman who is currently experiencing symptoms and wondering about the next steps - please share it with anyone you know who could benefit! Our show sponsor is BiOptimizers! Ashleigh's favorite product is Magnesium Breakthrough - it has all seven magnesium forms in one convenient bottle. With this product you'll spend less money, and still get the top 7 forms of magnesium for better sleep, manage stress, balance hormones, improve mood, and feel refreshed. For an exclusive offer, go to bioptimizers.com/science and use the code Science during checkout to save 10% - and if you subscribe, you'll get amazing discounts, free gifts, and make sure your monthly supply is guaranteed. Don't forget, we offer program discounts to first responders, military, and medical personnel. Send us an email for the code musclescience4women@gmail.com. Sign up for our new Strong & Sculpted Shoulders workshop: Or check out the Grow Your Glutes Workshop: Learn about our flagship strength training program, Muscle Science for Women: If you have any questions for the pod, comments or funny stories, send them to musclescience4women@gmail.com.
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Ep 91: Can endurance training impact fertility? | Ideal rep ranges for strength and hypertrophy
01/07/2025
Ep 91: Can endurance training impact fertility? | Ideal rep ranges for strength and hypertrophy
In this episode, Rachel talks about a camping adventure; the two ladies discuss whether or not there are "ideal rep ranges" for building strength and muscle; they dive into one listener's question about how to train for a marathon without impacting fertility; and, because you can never understand your body TOO well, they talk again about training around your period: should you train differently at different times of the month, and if so--how and why? Our show sponsor is BiOptimizers! Ashleigh's favorite product is Magnesium Breakthrough - it has all seven magnesium forms in one convenient bottle. With this product you'll spend less money, and still get the top 7 forms of magnesium for better sleep, manage stress, balance hormones, improve mood, and feel refreshed. For an exclusive offer, go to bioptimizers.com/science and use the code Science during checkout to save 10% - and if you subscribe, you'll get amazing discounts, free gifts, and make sure your monthly supply is guaranteed. Don't forget, we offer program discounts to first responders, military, and medical personnel. Send us an email for the code. Sign up for our new Strong & Sculpted Shoulders workshop: Or check out the Grow Your Glutes Workshop: Learn about our flagship strength training program, Muscle Science for Women: If you have any questions for the pod, comments or funny stories, send them to musclescience4women@gmail.com.
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