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 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 [email protected]. 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 [email protected].
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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 [email protected].
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Ep 90: How much muscle do you REALLY need?
12/24/2024
Ep 90: How much muscle do you REALLY need?
In the final episode of 2024, Rachel and Ashleigh answer a question about weight loss from a male listener, highlighting some of the differences and similarities men and women face in their struggles to change body composition. The women discuss the accuracy of various body-fat measurement tools, and they also dive into a slightly different take on the age-old question, "how can I train for endurance but also build muscle," from a serious endurance hiker. Lastly, Ashleigh has a pro-tip for how to make your homemade, high-protein ice cream EXTRA tasty. Thank you to everyone who has listened and supported the show by subsribing, rating, reviewing, and sharing the podcast - and if you haven't yet there's still time! Also, please send any questions, topic ideas, embarassing fitness stories, or gym etiquette nightmares to This episode is brought to you by 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! Check out our programs below, and if you're a member of the military, first responder team, or medical industry, send us a message for a discount on our programs. MSW Strong & Sculpted Shoulders workshop: MSW Grow Your Glutes Workshop: And our flagship strength training program, Muscle Science for Women:
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Ep 89: A deep dive on red light therapy
12/17/2024
Ep 89: A deep dive on red light therapy
Today Ashleigh asks an expert all the questions about red light therapy: Having dealt with health challenges in childhood and early adulthood, Scott Chaverri has always been passionate about all things health and wellness. After earning a BA in Psychology from Cornell University and a MBA in Finance from the Simon School of Business, Scott worked for several Fortune 500 companies, in the business services, medical device, financial services and ecommerce industries before founding his company, Mito Red Light, that delivers a range of red light and infrared products (at a very competitive price point) delivering science-backed and specific wavelengths and red light therapies to help improve skin health, recovery, sleep, and more. We cover topics including: what is the difference between red light and infrared light? What is the difference between near and far infrared? What are some of the studies backing the actual efficacy of these products? How can a consumer tell they are getting a good red light product? Some red flags to pay attention to How often can/should you use red light panels - can you overdo it? How can red light therapy help with things like acne, fine lines, muscle or injury recovery, hormonal health, and sleep? Dive into some of the science between wavelengths and how the different types penetrate skin For those of us unable/unwilling to buy red light therapy, what are some lifestyle things we can be doing to improve our red:blue light ratios? To learn more about Mito Red Light Therapy and purchase your own, Send your feedback, topic ideas, questions, and funny gym stories to . Don't forget, we offer discounts to first responders, military, and medical personnel for all of our programs. 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 88: Gym Etiquette and Mukbang Videos
12/10/2024
Ep 88: Gym Etiquette and Mukbang Videos
Proper gym etiquette (ie, manners and common sense) is so important, but often overlooked - Rachel and Ashleigh get fired up over some of the most egregious issues we see in the gym. They also talk about Mukbang videos (what are they? Why do people like them? What are the health implications)? We talk about whether it's possible (or healthy) to get multiple days' worth of calories in a single meal, and how to boost your nutrition if you just can't eat liver (although Ashleigh thinks you should just suck it up and eat liver). All that and more in this episode! If you do want to try organ meat supplements, we recommend you try or Paleovalley's versions. Send your feedback, topic ideas, questions, and funny gym stories to . Our NEW 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 discounts to first responders, military, and medical personnel for all of our programs. 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 87: Ashleigh answers your pregnancy questions
11/26/2024
Ep 87: Ashleigh answers your pregnancy questions
In this solo episode, Ashleigh updates you as she hits the halfway mark of her second pregnancy, including what's different or the same this time around, what's easier and what's more difficult, and anything that's surprised her along the way. She shares info on her supplement routine as well as how she's working out and eating, and her birth plans. She also answers pregnancy questions from listeners about taking creatine in pregnancy, whether it's possible to build muscle while pregnant, navigating the challenges of returning to training postpartum, and more. Have pregnancy-related questions for the pod? Send them, and any other topics or questions you have, to . Our NEW sponsor is BiOptimizers! They are doing an epic Black Friday sale for the entire month of November. Go to bioptimizers.com/science and use code Science to get our exclusive discount and access to up to $100 in free gifts today! 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. Resources mentioned in today's podcast: (ebook) Don't forget, we offer discounts to first responders, military, and medical personnel for all of our programs. 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 86: There's more to gut health than what we eat
11/19/2024
Ep 86: There's more to gut health than what we eat
In this episode, Ashleigh speaks with Alison Mars, a Nutritional Therapy Practitioner and Cookbook author of The Paleo Gut Healing Cookbook, about managing Hashimoto's Thyroiditis and PCOS; how fertility, pregnancy, and parenthood can impact gut health; and all the things that play into our gut health that aren't food (hint, there's a lot). We dive into mental health practices, optimizing circadian rhythm, better and worse fitness routines, and definitively answer the question, "does walking count as exercise?" This conversation is less about "here's exactly what you eat to heal your gut," and more a chat about how to LIVE in a way that promotes optimal digestion. It's a fun one, and I hope you enjoy it. Learn more about Alison and get some healthy recipes at . Have comments, feedback, or questions for us? Email , and don't forget to leave a review, rating, or comment on our podcast wherever you listen! Our NEW sponsor is one of Ashleigh's favorite supplement companies, BiOptimizers! They are doing an epic Black Friday sale for the entire month of November. Go to bioptimizers.com/science and use code Science to get our exclusive discount and access to up to $100 in free gifts today! 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. This episode is also brought to you by Kion - they offer creatine monohydrate, Essential Amino Acids, organic coffee, clean protein, and other high-quality products for the discerning health enthusiast. Get up to 20% off your order at getkion.com/musclescience 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 85: Can you increase calories without gaining fat?
11/12/2024
Ep 85: Can you increase calories without gaining fat?
In this episode, Ashleigh gives an update on her pregnancy; the ladies answer a question about how to slowly increase calories without gaining fat; dive into the benefits of magnesium supplement; discuss the pros and cons of putting young kids into formal sports; and more. The book we mention is called Range: Why Generalists Triumph in a Specialized World, by David Epstein. Send your questions, feedback, topic ideas, or just say at . Our NEW sponsor is one of Ashleigh's favorite supplement companies, BiOptimizers! They are doing an epic Black Friday sale for the entire month of November. Go to bioptimizers.com/science and use code Science to get our exclusive discount and access to up to $100 in free gifts today! 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. Don't forget, we offer discounts to first responders, military, and medical personnel for all of our programs. 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 84: Let's talk about coregasms
11/05/2024
Ep 84: Let's talk about coregasms
In this episode, Ashleigh and Rachel answer questions from listeners: What are coregasms? How and why do they happen in the gym, and if they're happening, how can you stop them so you don't hurt yourself during a heavy back squat? (yikes!) What is a deload week? How do you program them properly? When do you know you need one, and what does it consist of? If you had money allocated specifically for health or fitness improvement, what would you spend it on? All that and more - email [email protected] with your questions, topic ideas, and feedback! Don't forget, we offer discounts to first responders, military, and medical personnel for all of our programs. 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 83: PCOS and Pumpkin Spice
10/22/2024
Ep 83: PCOS and Pumpkin Spice
In this episode, we discuss training and nutrition for women with PCOS, and also how to think about food cravings during your period; we discuss one of the biggest food-related challenges for women in losing fat that isn't talked about, and we give our unsolicited opinion this season's favorite flavor, pumpkin spice. Wanna tell us what you think about pumpkin spice, or anything else? Send your questions, topic ideas, and feedback 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! 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 82: Does Your Uterus Get In the Way?
10/08/2024
Ep 82: Does Your Uterus Get In the Way?
Who is the best and most well-rounded female athlete? What does it mean to be a well-rounded athlete anyway? Why are some "fitness" standards different for men and women (it must be the uterus...) Is cardio really "out" now, or are there types of cardio that can still be beneficial for building muscle and losing fat? Does exercise count as "therapy"? Ashleigh and Rachel discuss all these topics and more - plus, we have some more music playlist ideas for you. We hope you have as much fun listening to this episode as we did making it! Send your thought experiments, funny gym stories, questions, and feedback to . This episode is brought to you by Muscle Science for Women! Check out our programs below, and if you're a member of the military, first responder team, or medical industry, send us a message for a discount on our programs. MSW Strong & Sculpted Shoulders workshop: MSW Grow Your Glutes Workshop: And our flagship strength training program, Muscle Science for Women:
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Ep 81: Understanding thyroid health with Elle Russ
10/01/2024
Ep 81: Understanding thyroid health with Elle Russ
Today best-selling author and thyroid health expert Elle Russ joins Ashleigh to discuss the importance of your thyroid: what it does and supports in the body, tell-tale signs that your thyroid health is compromised; hormonal health, fertility, and how that connects with thyroid health; how to advocate for the support you need in the medical system; the connection between confidence and physical health, and so much more. Interested in taking Elle's Ultimate Thyroid course? Click here: Or learn more about her Ultimate Confidence course here: Have comments, feedback, or questions for us? Email , and don't forget to leave a review, rating, or comment on our podcast whereever you listen! This episode is brought to you by Kion, they offer creatine monohydrate, Essential Amino Acids, organic coffee, clean protein, and other high-quality products for the discerning health enthusiast. Get up to 20% off your order at getkion.com/musclescience 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 80: We design the optimal human meal | Whey causing skin issues?
09/24/2024
Ep 80: We design the optimal human meal | Whey causing skin issues?
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, RDN a follow on social media and her website can be found here: Here's an article from her website on folate/folic acid: 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! 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 79: Lessons learned from a bodybuilder who races ultra-marathons
09/17/2024
Ep 79: Lessons learned from a bodybuilder who races ultra-marathons
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 and has completed some of the world's most grueling endurance challenges, such as six back-to-back marathons through the Sahara desert, 230 km through the Arctic, and multiple ultra-marathons, including a 100-mile ultra-marathon in the desert in Nevada. Have comments, feedback, or questions for us? Email , and don't forget to leave a review, rating, or comment on our podcast whereever you listen! This episode is brought to you by Kion, they offer creatine monohydrate, Essential Amino Acids, organic coffee, clean protein, and other high-quality products for the discerning health enthusiast. Get up to 20% off your order at getkion.com/musclescience 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 78: When your family doesn't support your goals
09/10/2024
Ep 78: When your family doesn't support your goals
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, leave a comment on the podcast if you're listening in Spotify, and send all your questions or comments 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! 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
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Ep 77: Creatine Cycling? | Big Life News | Coolest listener ever?
09/03/2024
Ep 77: Creatine Cycling? | Big Life News | Coolest listener ever?
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 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! 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
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Ep 76: Answering your growing and bulking questions
08/20/2024
Ep 76: Answering your growing and bulking questions
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, 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! Shouout 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! 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
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Ep 75: Are your fitness goals unrealistic?
08/06/2024
Ep 75: Are your fitness goals unrealistic?
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 you make to get you there - make sure you have the right goal AND the right training. Questions, comments, or feedback? Send them to . This episode is also 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. They have a special Anniversary Sale offer from August 11-18 only: use this link for 35% off and get a free gift with 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
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