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 130: How to train NOW to be strong at 80
04/28/2026
Ep 130: How to train NOW to be strong at 80
In this episode, hosts Ashleigh and Rachel discuss what we need to be doing now to live the life we want when we're older, including discussing some key markers of longevity, the things they want to be able to do when they get older, and how to work back from the life you want to live when you're 80 and plan your workouts now accordingly. Longevity studies discussed: Join the conversation - leave a comment on the podcast, share the episode on social media, or leave a comment, topic idea, or question on the website: Or send a voice message here and they may play it on the pod! Check out the MSW Substack here: Learn about all of the MSW training programs here: Subscribe to the new YouTube channel here:
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Ep 130: Influencer red flags | act like a baby - for your health
04/21/2026
Ep 130: Influencer red flags | act like a baby - for your health
In this solo episode, Ashleigh offers some food for thought on how to handle the onslaught of health information we are exposed to on a daily basis, and how to determine whether or not the "online influencer" you're watching is someone worth listening to. She also offers up an idea for how we can be more present and go back to basics in improving and maintaining our mental and physical health: be more like a baby. You'll have to listen to the episode for the details... Join the conversation - leave a comment on the podcast, share the episode on social media, or leave us a comment, topic idea, or question on our website: Or send them a voice message here and they may play it on the pod! Check out our Substack here: Learn about all of our training programs here: Subscribe to our new YouTube channel here:
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Ep 129: Super disciplined, or just not resilient?
04/07/2026
Ep 129: Super disciplined, or just not resilient?
In this episode, hosts Ashleigh and Rachel give updates on their Dopamine Reset Challenge, continue to explore the impact of AI, talk about the latest negative fitness trend on social media, and confirm the importance of managing where your attention goes. They talk about new physical challenges, literal dreams, and more. Join the conversation - leave a comment on the podcast, share the episode on social media, or leave us a comment, topic idea, or question on our website: Or send them a voice message here and they may play it on the pod! If you'd like to win a free premium subscription to our Substack, simply rate/review our podcast and send us proof/screenshot to our email, , or send it to us on Instagram. Check out our Substack here: Learn about all of our training programs here: Subscribe to our new YouTube channel here: Timestamps: 00:00 Welcome Back and Personal Updates 02:53 Navigating AI and Its Impact on Daily Life 05:45 Overcoming Overwhelm: The Importance of Taking Breaks 09:11 Building Healthy Habits and Managing Distractions 17:16 Interpreting Dreams 23:12 Rock climbing and co-ed football
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Ep 128: Does more control = more freedom?
03/17/2026
Ep 128: Does more control = more freedom?
In this episode, Ashleigh and Rachel explore practical strategies for optimizing routines, managing dopamine, and choosing the right support systems to enhance overall well-being. They delve into the importance of flexibility, self-awareness, and intentional decision-making in achieving health and life goals. Key Topics The benefits of delaying caffeine intake to improve energy cycles The psychology behind delayed gratification and its impact on dopamine Choosing coaches and mentors based on experience, understanding, and personal connection rather than popularity The significance of self-awareness in managing social media, news consumption, and overall mental noise Insights into the upcoming dopamine reset challenge to foster mindful habits The conversation around peptides: current research landscape and personal caution Join the conversation - leave a comment on the podcast, share the episode on social media, or leave us a comment, topic idea, or question on our website: If you'd like to win a free premium subscription to our Substack, simply rate/review our podcast and send us proof/screenshot to our email, , or send it to us on Instagram. Check out our Substack here: Learn about all of our training programs here: Subscribe to our new YouTube channel here:
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Ep 127: Beet juice, vibration plates, red light therapy: do they work?
03/10/2026
Ep 127: Beet juice, vibration plates, red light therapy: do they work?
Today Ashleigh and Rachel discuss more of the wellness trends you sent in, going over research about their efficacy, including beet juice powder, red light therapy, vibration plates and more. Is fiber THAT important? Do postpartum women really need to work their core differently? We debunk some fads and back some up in this episode. Join the conversation - leave a comment on the podcast, share the episode on social media, or leave us a comment, topic idea, or question on our website: If you'd like to win a free premium subscription to our Substack, simply rate/review our podcast and send us proof/screenshot to our email, , or send it to us on Instagram. Check out our Substack here: Learn about all of our training programs here: Subscribe to our new YouTube channel here:
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Ep 126: Is your favorite workout overrated?
03/03/2026
Ep 126: Is your favorite workout overrated?
In this short solo episode, Ashleigh offers a free Substack subscription if you review the pod; she answers a listener question about whether or not it's normal to make gains and feel BETTER during pregnancy, and she rates a bunch of fitness trends. Join the conversation - leave a comment on the podcast, share the episode on social media, or leave us a comment, topic idea, or question on our website: If you'd like to win a free premium subscription to our Substack, simply rate/review our podcast and send us proof/screenshot to our email, , or send it to us on Instagram. Check out our Substack here: Learn about all of our training programs here: Here's a link to the Kion creatine that Ashleigh recommends: Subscribe to our new YouTube channel here:
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Ep 125: Is your Type-A approach helping or hurting you?
02/10/2026
Ep 125: Is your Type-A approach helping or hurting you?
In this episode, the ladies discuss where they were in 2016, they both touch on some recent injuries and how they're dealing with them, and they talk about how having a Type A personality can be a blessing and a curse - especially when your ambition leaves little time for celebration, rest, or positive reflection. The answer may lie in programming rest in our life just like we do in training. Leave us your thoughts at , or send us a note on our website here: Join our Substack here: Learn more about our programs here: Subscribe to our new YouTube channel here:
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Ep 124: Is AI going to take over coaching (and our brains)?
02/03/2026
Ep 124: Is AI going to take over coaching (and our brains)?
In this episode, Ashleigh offers updates on her month-long Costa Rica residency, the ladies discuss more dopamine management, and they dive deep into AI as it relates to the current state (and future) of health coaching, training, and programming. And yes, they also answer questions about why you might not be seeing the progress you're expecting even though you're doing everything right with your nutrition and training. Do you think AI is good, bad, or somewhere in between? Leave us your thoughts at , or send us a note on our website here: Join our Substack here: Learn more about our programs here: Subscribe to our new YouTube channel here:
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Ep 123: What women need to know about Iron
01/20/2026
Ep 123: What women need to know about Iron
In this episode, Ashleigh breaks down the basics of what you need to know about iron and iron deficiency as a strength-training woman. She discusses why iron deficiency is so common in women—especially athletes—and how to recognize the signs before it impacts your training and daily life. This episode covers iron requirements across different life stages, the difference between low iron and anemia, and practical nutrition strategies to optimize your levels. Topics Covered: • What iron does in your body and why women need more • Iron requirements during menstruation, pregnancy, and menopause • How to read your iron blood tests (ferritin, hemoglobin, TSAT) • RDA vs optimal iron intake for active women • Symptoms of low iron and anemia • Nutrition strategies: heme vs non-heme iron, absorption boosters, and inhibitors • When to consider supplementing and when not to Join our Substack here: Learn more about our programs here: Subscribe to our new YouTube channel here: Have questions about iron or other training topics? Email us at musclescience4women@gmail.com or leave a comment on YouTube or wherever you listen—we read every message!
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2026 Goals: Dopamine Reset and Finding Alignment
01/13/2026
2026 Goals: Dopamine Reset and Finding Alignment
Welcome to 2026! In this episode, Rachel and Ashleigh catch up on their holiday breaks, share personal reflections on growth and alignment, and announce an exciting new product launching soon. In This Episode: Rachel shares about her Costa Rica adventure (and travel mishaps) The power of journaling and self-reflection 2026 personal goals and intentions Announcing a new challenge launching soon Why low-effort rewards are harming our focus and progress Breaking phone addiction and being more present How to fall back in love with the process of building muscle If you want to submit a question, offer feedback or just say hi, email . Join our Substack here: https://substack.com/@musclescienceforwomen Learn more about our programs here: Subscribe to our new YouTube channel here: Resources Mentioned: The Stutz documentary (Netflix) "The Tools" by Phil Stutz Whisper app (talk-to-text journaling)
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Ep 121: 12 Tips for Dealing with Seasonal Depression
12/16/2025
Ep 121: 12 Tips for Dealing with Seasonal Depression
In this episode of Muscle Science for Women, the hosts reflect on the challenging year of 2025 and share strategies to combat seasonal depression. They discuss their personal experiences and coping mechanisms, including the importance of exercise, proper sleep, vitamin D supplementation, and maintaining a healthy diet. Social connections and mindfulness practices such as meditation and journaling are also highlighted as essential tools for mental well-being. The episode wraps up with an emphasis on seeking professional help if needed, and the hosts express their gratitude to listeners, wishing everyone a better year ahead. 00:00 Introduction & 2025 Reflections 09:04 Light Therapy & SAD Lamps 12:26 Getting Outside & Fresh Air 13:40 Dressing for Cold Weather 14:44 Seasonal Foods & Nutrition 18:59 Vitamin D & Supplementation 21:29 Exercise & Movement 26:00 Sleep & Sleep Routines 35:32 Anti-Inflammatory Diet & Omega-3s 42:38 Stress Management & Mindfulness 45:55 Social Connection 48:09 Therapy & Medication 51:29 Final Thoughts & 2026 Outlook If you liked this episode, please rate, review, subscribe, and share with someone who could benefit. If you want to submit a question, offer feedback or just say hi, email . Join our Substack here: https://substack.com/@musclescienceforwomen Learn more about our programs here:
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Ep 120: Understanding Thyroid Health
12/02/2025
Ep 120: Understanding Thyroid Health
In this episode with renowned thyroid expert Elle Russ, bestselling author of The Paleo Thyroid Solution, Ashleigh and Elle discuss: -why it can be so difficult to get a proper diagnosis; -symptoms to look out for, including less common symptoms; -a detailed dive on the proper testing and how to advocate for these tests with your healthcare provider; -lifestyle, nutrition, and environmental changes that can have a big impact on thyroid health; -how thyroid issues intersect with fertility and peri- and menopausal changes; -information about treatment of thyroid disfunction, including potential problems with conventional thyroid treatment; -autoimmune disorders, and much more. If you want to dive even deeper and take your health into your own hands, Elle's The Ultimate Thyroid Course is packed with over 20 hours of helpful content, including expert tutorials from Dr. Gary E. Foresman MD and other experts. Whether it’s hypothyroidism, Hashimoto's, Reverse T3, post-thyroidectomy, or other thyroid issues, this course has you covered. It is the most comprehensive thyroid resource available, and it's a game-changer. Learn more and sign up here: You can reach out to Elle or learn more about her work at elleruss.com. We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit. If you have comments, feedback, or questions please send them to . Learn all about the Muscle Science For Women programs at and reach out to us for a first responder/military discount.
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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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