Muscle Science for Women
Ashleigh VanHouten & Rachel Gregory · Ashleigh VanHouten | Rachel Gregory
Show overview
Muscle Science for Women has been publishing since 2020, and across the 6 years since has built a catalogue of 211 episodes. That works out to roughly 190 hours of audio in total. Releases follow a fortnightly cadence.
Episodes typically run thirty-five to sixty minutes — most land between 39 min and 1h 9m — though episode length varies meaningfully from one episode to the next. It is catalogued as a EN-language Health & Fitness show.
The show is actively publishing — the most recent episode landed 6 days ago, with 19 episodes already out so far this year. Published by Ashleigh VanHouten | Rachel Gregory.
From the publisher
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.
Latest Episodes
View all 211 episodesEp 140: Should Women Fast? Talking fat loss, muscle growth & sustainability
Ep 139: The Science of Sprinting - Burn Fat, Build Power & Live Longer
Ep 138: GLP-1's and Building muscle: What you need to know
Ep 137: Here's what you actually need to do to lose body fat
Ep 136: Is your fat loss stalling? Check these 6 things
Ep 135: How Fit Moms Raise Active Kids
Ep 134: Are you training in the wrong zone? How to use training zones effectively
Ep 133: Are you self-sabotaging your own goals (and happiness)?
Ep 132: Heal your gut with Hannah Aylward
Ep 130: How to train NOW to be strong at 80
Ep 130: Influencer red flags | act like a baby - for your health
Ep 129: Super disciplined, or just not resilient?
Ep 128Ep 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: https://musclescienceforwomen.com/contact 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, [email protected], or send it to us on Instagram. Check out our Substack here: https://musclescienceforwomen.substack.com Learn about all of our training programs here: https://musclescienceforwomen.com/programs Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen
Ep 127Ep 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: https://musclescienceforwomen.com/contact 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, [email protected], or send it to us on Instagram. Check out our Substack here: https://musclescienceforwomen.substack.com Learn about all of our training programs here: https://musclescienceforwomen.com/programs Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen
Ep 126Ep 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: https://musclescienceforwomen.com/contact 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, [email protected], or send it to us on Instagram. Check out our Substack here: https://musclescienceforwomen.substack.com Learn about all of our training programs here: https://musclescienceforwomen.com/programs Here's a link to the Kion creatine that Ashleigh recommends: https://glnk.io/j6vy/themusclemaven Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen
Ep 125Ep 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 [email protected], or send us a note on our website here: https://musclescienceforwomen.com/contact Join our Substack here: https://substack.com/@musclescienceforwomen Learn more about our programs here: https://musclescienceforwomen.com Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen
Ep 124Ep 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 [email protected], or send us a note on our website here: https://musclescienceforwomen.com/contact Join our Substack here: https://substack.com/@musclescienceforwomen Learn more about our programs here: https://musclescienceforwomen.com Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen
Ep 123Ep 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: https://substack.com/@musclescienceforwomen Learn more about our programs here: https://musclescienceforwomen.com Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen Have questions about iron or other training topics? Email us at [email protected] or leave a comment on YouTube or wherever you listen—we read every message!
Ep 1222026 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 [email protected]. Join our Substack here: https://substack.com/@musclescienceforwomen Learn more about our programs here: https://musclescienceforwomen.com Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen Resources Mentioned: The Stutz documentary (Netflix) "The Tools" by Phil Stutz Whisper app (talk-to-text journaling)
Ep 121Ep 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 [email protected]. Join our Substack here: https://substack.com/@musclescienceforwomen Learn more about our programs here: https://musclescienceforwomen.com