Muscle Science for Women

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 [email protected]. 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: https://www.rgfit.com/shoulders MSW Grow Your Glutes Workshop: https://www.rgfit.com/glutes And our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

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: https://www.elleruss.com/a/2147520265/UHhNaaFq Or learn more about her Ultimate Confidence course here: https://www.elleruss.com/a/2147520266/UHhNaaFq Have comments, feedback, or questions for us? Email [email protected], 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: 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

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 [email protected] 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: https://lilynicholsrdn.com/?s=folic+acid Here's an article from her website on folate/folic acid: https://lilynicholsrdn.com/?s=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 https://activestacks.com/discount/MSW10 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

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 [email protected], 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: 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

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 [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 https://activestacks.com/discount/MSW10 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

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 https://activestacks.com/discount/MSW10 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

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 [email protected] 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 https://activestacks.com/discount/MSW10 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

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 [email protected]. 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! https://paleovalley.com/anniversary-sale?oid=17&affid=2103 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

In this short episode, Ashleigh and Rachel answer listener questions about how you know when it's time to eat more carbs, and offer some practical and tangible health tips for shift workers. 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 [email protected] for the discount, or to send us any questions, comments, or topic ideas! This episode is 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. This company doesn't cut corners, they combine the best that plants and animals have to offer for our health, and it shows - get 15% off your order at https://paleovalley.com/musclescience And 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 https://activestacks.com/discount/MSW10 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

The Women of Muscle Science are back from their summer break! Get ready for fun life updates, some silliness, and as always, plenty of education mixed in. This week the ladies answer questions about how to stay consistent with your fitness when you travel a lot for work; how to improve your workouts in general; and the age-old question: is it really harder for women to lose fat than men? And if so, WHY?! (and what can we do about it?) Don't miss it - and please email [email protected] with any feedback, questions or comments. Here's the link to Ashleigh's blog post with three ways to improve your workouts now, without even changing your programming: https://ashleighvanhouten.com/blogs/news/three-ways-to-improve-your-workouts-today-without-changing-your-programming We have an epic Amazon Prime deal from our show sponsor, Active Stacks - makers of high-quality collagen peptide powder and beef protein powder in two delicious flavors, chocolate and vanilla. Head to this link and use the claim code 05PRIMEMSW https://www.amazon.com/promocode/A2PBCGF48UL6FT 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. This company doesn't cut corners, they combine the best that plants and animals have to offer for our health, and it shows - get 15% off your order at https://paleovalley.com/musclescience 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

In this week's episode, Ashleigh and Rachel chat about how they manage their colds (including what they do to minimize sickness). They also answer questions from listeners about how to improve bone density: what exercises should we be doing? At what age is it too late? Why is bone density important? What foods help? Do partial range of motion reps help hypertrophy even more than full range of motion? Prepare for a deep dive! And Ashleigh tells a Planet Fitness story Download Rachel's sick protocol: https://www.rgfit.com/blog/sick-protocol All that and more - if you have questions, comments, or funny stories for the Muscle Science ladies, send them to [email protected]. This episode is 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. This company doesn't cut corners, they combine the best that plants and animals have to offer for our health, and it shows - get 15% off your order at https://paleovalley.com/musclescience And 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 https://activestacks.com/discount/MSW10 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

In this episode Rachel recaps a fun Vegas weekend, they talk about some of their favorite "on the go" snacks, and they answer a listener question about balancing strength training and marathon training. The girls also go through a case study from a listener who is also a VERY common client profile: a woman in her 50's who has spent decades undereating, being extremely rigid and strict with their diet, over training and under recovering, and practicing a negative and fear-based mindset around food and training. This client is now, in menopause, struggling with minor weight gain and wondering if decades of habits are impossible to fix or change. There's a lot to unpack here and we hope you find it helpful! This episode is 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. This company doesn't cut corners, they combine the best that plants and animals have to offer for our health, and it shows - get 15% off your order at https://paleovalley.com/musclescience 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

This week Ashleigh and Rachel recap Ashleigh's San Diego visit; they respond to a critical email about Botox; they answer a question about whether or not you should cut or bulk first, and a deeper conversation about how to know when you have "enough" muscle. What does enough muscle even mean? How do you know if you have enough to maintain health - and should we be at all worried about too much muscle - what are the potential downsides? This is a fun episode - if you have any feedback or topic ideas send them to [email protected]. Sign up for our NEW workshop, Strong & Sculpted Shoulders: https://www.rgfit.com/shoulders Check out our specialized program, the Grow Your Glutes Workshop: https://www.rgfit.com/glutes More info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com And 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 https://activestacks.com/discount/MSW10 and use the code MSW10 to save 10% on your purchase!

In today's episode, Ashleigh and Rachel answer listener questions about whether or not three meals per day is optimal for protein/nutrient absorption; if some builds or anatomies just aren't cut out for certain exercises (and if so, how do we pick the best movements for our bodies?); Ashleigh rants about a particularly bad take on the carnivore diet; and more. If you have questions, comments, feedback, or want to add a topic for "Ashleigh's Rant Corner," send it to [email protected]. This episode is 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. This company doesn't cut corners, they combine the best that plants and animals have to offer for our health, and it shows - get 15% off your order at https://paleovalley.com/musclescience 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

In this episode, Ashleigh and Rachel answer a listener's question about a recent study claiming that high leucine (and dietary protein) intake can cause atherosclerosis or cardiovascular disease. The links below provide more information on the study and their response. The ladies also chat about some recent injuries, Ashleigh's upcoming trip to San Diego, and more. If you have questions, comments, feedback, or want to add a topic for "Ashleigh's Rant Corner," send it to [email protected]. This episode is 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. This company doesn't cut corners, they combine the best that plants and animals have to offer for our health, and it shows - get 15% off your order at https://paleovalley.com/musclescience Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders Get fit with us in 2024 - sign up for the Grow Your Glutes Workshop: https://www.rgfit.com/glutes Or our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com Link to the study discussed in this episode: 1. Zhang X, Kapoor D, Jeong SJ, et al. Identification of a leucine-mediated threshold effect governing macrophage mTOR signalling and cardiovascular risk. Nat Metab. 2024;6(2):359-377. Link to Dr. Peter Attia's response, also mentioned: https://peterattiamd.com/protein-and-ascvd/

Enjoy this re-release of one of our more popular episodes with Stan Efferding, an IFBB Professional bodybuilder and World Record Holding Powerlifter. He is one of only 10 men in the world to ever total over 2,300 pounds raw in competition. Stan holds the title as the World's Strongest Bodybuilder. Stan conducts seminars all over the country for various sports and nutrition and training techniques, and he coined the Vertical Diet - in this episode Ashleigh and Stan talk all things diet, muscle building, and what we can all take from the regimens of elite athletes. They cover: Stan's morning/daily routine His book, The Vertical Diet Some of his key nutrition tips around fiber and protein Practical tips for the rest of us gained from the worlds of powerlifting and bodybuilding Stan's experience dealing with depression and anxiety, and how he addressed it Working with elite athletes like Hafthor Bjornsson and Jon Jones And much more! Please check out our new show Sponsor, Palleovalley - 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. This company doesn't cut corners, they combine the best that plants and animals have to offer for our health, and it shows - get 15% off your order at https://paleovalley.com/musclescience Let us know your thoughts, or pose more questions or topic ideas to Rachel and Ashleigh at [email protected] Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders Get fit with us in 2024 - sign up for the Grow Your Glutes Workshop: https://www.rgfit.com/glutes Or our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

In this episode, Ashleigh and Rachel answer listener questions about how to transition from a cut to "maintenance" and all the mistakes and misconceptions that come from this process; they talk about training during recovery from a herniated disc; they discuss the concept that cold beverages may be inherently less good for you; and much more. If you have a question, comment, or topic idea for Muscle Science for Women, email it to [email protected] Sign up for the new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders Check out our specialized program, the Grow Your Glutes Workshop: https://www.rgfit.com/glutes More info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com Thank you to our sponsor Purity Coffee! Quality coffee can be health promoting and help fight inflammation. Purity Coffee is certified organic and lab tested for pesticides, mold, and heavy metals. They use a proprietary roasting protocol that results (when tested) in up to 65% more antioxidants on average vs other organic coffees. It truly is the best of the best - and it tastes great, with a number of options for you to choose from - even a decaf and a 1/3 caffeinated option! Use our link or the discount code MSW25 to get a full 25% off your first order of the best coffee out there: https://puritycoffee.com/discount/MSW25

The term "aging," to many, is a bad word, associated with negative changes and a general decline in health. But many of the negative aspects we associate with aging aren't inevitable. In this episode re-release, Ashleigh speaks with New York Times bestselling author, weight-loss and natural anti-aging expert Dr. Kellyann Petrucci.She is a concierge doctor for celebrities in New York City and Los Angeles, a board-certified naturopathic physician and a certified nutrition consultant. She is a massive proponent of using food to encourage robust health and beauty, and challenging what we think about "natural aging." In this episode Dr. Kellyann and Ashleigh discuss eating for beauty; addressing gut health as a means of overall health but also anti-aging; how to slow down brain aging; and ways we can switch our perspective from thinking of aging as an inevitable decline, to thinking of it as an opportunity for growth, improvement, and continued vitality. Aging well doesn't happen by accident, and there's so much we can do to feel, look, and perform well as move through life. Learn more about her work at drkellyann.com. Let us know your thoughts, or pose more questions or topic ideas to Rachel and Ashleigh at [email protected] Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders Get fit with us in 2024 - sign up for the Grow Your Glutes Workshop: https://www.rgfit.com/glutes Or our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

In this episode the ladies answer questions from listeners including one about how to lower LDL cholesterol on a high protein diet: what might be causing the high LDL reading; what other factors other than diet may be contributing; and their advice for some lifestyle factors and further research to address the potential issue. They also discuss how much is too much protein powder: what percentage of your daily protein amount ideally should come from whole foods, and how much is ok to get from supplements like protein powder? How can you best meal prep or plan when you have a job that keeps you on the road and yet doesn't allow much downtime for eating? Finally, Ashleigh dives into yet another social media trend that grinds her gears: the polarizing discussion online about "healthy versions of classic desserts." One side says we should avoid dessert unless we make it ourselves, while the other side says that these healthy versions are just an expression of orthorexia. What do you think? Let us know your thoughts, or pose more questions or topic ideas to Rachel and Ashleigh at [email protected] Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders Get fit with us in 2024 - sign up for the Grow Your Glutes Workshop: https://www.rgfit.com/glutes Or our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com If you've always wanted to test some things out and try a CGM, Muscle Science for Women is partnering with NutriSense to help you! Nutrisense combines cutting-edge technology and human expertise so you can see how your body responds to different food, exercise, stress, and sleep in real time. By pairing a CGM with their app and expert nutritionist guidance, you can help understand which foods impact your glucose levels and how you respond to foods, stress, exercise, and sleep changes. You simply pair a continuous glucose monitor with their Nutrisense app, where you can keep all your data around food, exercise and so on, and their subscription plan also includes a month of free nutritionist support. Go to Nutrisenseio.com/MSW or use the code MSW at checkout to receive a $30 discount off your first month which includes 2 CGM sensors, free shipping, and a month of professional Nutritionist support.

In this episode, Rachel and Ashleigh answer listener questions about the efficacy of BCAA's for muscle building and recovery, the concept of "macro thresholds" ie, how much wiggle room do you have with your macros if you're trying to lose fat, and whether or not you should really be doing a coffee detox. If you want more information on BCAA's and EAA's, check out episode 59 of the podcast. If you have any questions or topic ideas for the ladies, send them to [email protected] Get on the waiting list for their NEW Strong & Sculpted Shoulders Workshop waitlist: https://www.rgfit.com/shoulders Check out our specialized program, the Grow Your Glutes Workshop: https://www.rgfit.com/glutes More info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com Thank you to our sponsor Purity Coffee! Quality coffee can be health promoting and help fight inflammation. Purity Coffee is certified organic and lab tested for pesticides, mold, and heavy metals. They use a proprietary roasting protocol that results (when tested) in up to 65% more antioxidants on average vs other organic coffees. It truly is the best of the best - and it tastes great, with a number of options for you to choose from - even a decaf and a 1/3 caffeinated option! Use our link or the discount code MSW25 to get a full 25% off your first order of the best coffee out there: https://puritycoffee.com/discount/MSW25

In this episode, Ashleigh and Rachel talk about how to enjoy vacation without guilt, vegan protein powders, and Ashleigh's nutritional deficiency test results. They discuss how to balance "vacation mentality" with enough discipline that provides a sense of control while still allowing you to enjoy time off, new experiences, and a break from your regular life. They also talk about protein powders and their thoughts on vegan protein. Ashleigh discusses the results of her Genova Metabolomix+ nutritional deficiency test, including whether her meat-forward diet is giving her enough variety, antioxidants, vitamins, and minerals. You'll have to listen to hear what she learns! Send us your thoughts about today's episode or any questions you have to [email protected]. Sign up for our NEW workshop, Strong & Sculpted Shoulders: https://www.rgfit.com/shoulders Check out our specialized program, the Grow Your Glutes Workshop: https://www.rgfit.com/glutes More info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com Have you been thinking about getting some health testing done, without the hassle of getting a doctor's appointment? Genova Diagnostics is a direct-to-consumer testing company that allows you to order specific testing online that you can do easily at home and receive personalized recommendations based on the results. Testing options include a GI Effects gut health test that provides insight into digestive function and intestinal inflammation; Metabolomix+ nutritional testing that can identify individual needs for certain vitamins, minerals, and amino acids; a hormonal health test that measures sex and adrenal hormones for men and women, and more. Genova provides educational resources to help you understand results, and you can also work with your own healthcare provider to help further interpret and make use of your findings. Genova makes the testing process easier, so you can do your own research, advocate for yourself, and empower yourself to find the answers you're looking for to improve your health. Learn more about the options at https://connect.gdx.net/ and use our code, MSW10 for 10% off any of the tests. And 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 https://activestacks.com/discount/MSW10 and use the code MSW10 to save 10% on your purchase!

This is a fun one! In today's episode, Rachel and Ashleigh discuss the concept of body types: (you've probably heard of these, ectomorph, endomorph, and mesomorph). They talk about: how these body types are characterized if there's real "truth" to these categorizations whether you can change your body composition dramatically outside of your body type how to train to optimize your body type and how all this may impact your feelings about your body and your capabilities. They also talk about specific strength training for sports, gestational diabetes management, and they tease their brand new program launching in April: Strong & Sculpted Shoulders! Sign up to learn more here: https://www.rgfit.com/shoulders If you've always wanted to test some things out and try a CGM, Muscle Science for Women is partnering with NutriSense to help you! Nutrisense combines cutting-edge technology and human expertise so you can see how your body responds to different food, exercise, stress, and sleep in real time. By pairing a CGM with their app and expert nutritionist guidance, you can help understand which foods impact your glucose levels and how you respond to foods, stress, exercise, and sleep changes. You simply pair a continuous glucose monitor with their Nutrisense app, where you can keep all your data around food, exercise and so on, and their subscription plan also includes a month of free nutritionist support. Go to Nutrisenseio.com/MSW or use the code MSW at checkout to receive a $30 discount off your first month which includes 2 CGM sensors, free shipping, and a month of professional Nutritionist support. If you have questions or topic ideas, send them to [email protected]. Leearn more about the Grow Your Glutes Workshop: https://www.rgfit.com/glutes Or our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

Ashleigh and Rachel are VERY excited to answer questions from some younger listeners! They answer questions from a high school listener about weight gain and birth control, training plans for weight loss, training around injury, and optimal nutrition for younger people. They also dive into pesticides in your coffee (and how to avoid them); why they don't give out free workouts to help sell their programs, and more. Any more teens have fitness questions? Looking for advice? Do you have questions about how to talk to your teens about fitness or encourage them? Send us your thoughts about today's episode or any questions you have to [email protected]. Get on the waiting list for their NEW Strong & Sculpted Shoulders Workshop waitlist: https://www.rgfit.com/shoulders Check out our specialized program, the Grow Your Glutes Workshop: https://www.rgfit.com/glutes More info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com Thank you to our sponsor Purity Coffee! Quality coffee can be health promoting and help fight inflammation. Purity Coffee is certified organic and lab tested for pesticides, mold, and heavy metals. They use a proprietary roasting protocol that results (when tested) in up to 65% more antioxidants on average vs other organic coffees. It truly is the best of the best - and it tastes great, with a number of options for you to choose from - even a decaf and a 1/3 caffeinated option! Use our link or the discount code MSW25 to get a full 25% off your first order of the best coffee out there: https://puritycoffee.com/discount/MSW25

In this episode Ashleigh asks the CEO and co-founder of Kion, Angelo Keely, to do a deep dive on essential amino acids. As a life-long meat eater, Ashleigh is skeptical about EAA supplements, so they talk about: What essential amino acids are and why they're important The differences between BCAA's and EAA's How much you're actually getting from your food How to make sure you're getting enough to optimize your health How to best incorporate EAA's to optimize intake, muscle growth, and overall health Can you overdo it and ingest too many EAA's? Are supplemental EAA's necessary, and if you want to use them, how best to incorporate into a well-rounded diet All that and more - if you enjoyed this specific deep dive with a subject matter expert let us know and we can do more like this. Email [email protected] with your questions, feedback, and topic ideas. If you want to try Kion's Essential Amino Acids products (which Ashleigh is currently using, as well as their creatine) you can get up to 20% off here: getkion.com/musclescience Check out our specialized program, the Grow Your Glutes Workshop: https://www.rgfit.com/glutes More info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

In this episode Ashleigh shares her struggles with burnout, comparing her current self to her former self, and struggling with balancing her current goals and responsibilities with her training plan. She and Rachel dive into concepts like identity and fitness, the importance of training in an organized and progressive way, and how to move past boredom and even burnout. They also answer questions about training with lower back pain, including which exercises may help and setting expectations around recovery time, and Rachel talks about her own struggles with back injury. Finally, Ashleigh talks about a nutritional assessment test she's taking through Genova Diagnostics. Send us your thoughts about today's episode or any questions you have to [email protected]. Check out our specialized program, the Grow Your Glutes Workshop: https://www.rgfit.com/glutes More info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com Genova Diagnostics is a direct-to-consumer testing company that allows you to order specific testing online that you can do easily at home and receive personalized recommendations based on the results. Testing options include a GI Effects gut health test that provides insight into digestive function and intestinal inflammation; Metabolomix+ nutritional testing that can identify individual needs for certain vitamins, minerals, and amino acids; a hormonal health test that measures sex and adrenal hormones for men and women, and more. Genova provides educational resources to help you understand results, and you can also work with your own healthcare provider to help further interpret and make use of your findings. Genova makes the testing process easier, so you can do your own research, advocate for yourself, and empower yourself to find the answers you're looking for to improve your health. Learn more about the options at https://connect.gdx.net/ and use our code, MSW10 for 10% off any of the tests. Thank you to our sponsor Purity Coffee! Quality coffee can be health promoting and help fight inflammation. Purity Coffee is certified organic and lab tested for pesticides, mold, and heavy metals. They use a proprietary roasting protocol that results (when tested) in up to 65% more antioxidants on average vs other organic coffees. It truly is the best of the best - and it tastes great, with a number of options for you to choose from - even a decaf and a 1/3 caffeinated option! Use our link or the discount code MSW25 to get a full 25% off your first order of the best coffee out there: https://puritycoffee.com/discount/MSW25

In this episode of Muscle Science for Women, Ashleigh and Rachel dive into a case study of a woman looking to start over again in her fitness and strength journey, after kids and taking time away from the gym. They provide practical tips on how to overcome obstacles and mental hurdles, identify small wins and how they add up to big change over time, and how much time and effort a busy person really HAS to dedicate to their workout program to see results. They also chat about Rachel's new part time job and a work trip Ashleigh is excited about! If you've always wanted to test some things out and try a CGM, Muscle Science for Women is partnering with NutriSense to help you! Nutrisense combines cutting-edge technology and human expertise so you can see how your body responds to different food, exercise, stress, and sleep in real time. By pairing a CGM with their app and expert nutritionist guidance, you can help understand which foods impact your glucose levels and how you respond to foods, stress, exercise, and sleep changes. You simply pair a continuous glucose monitor with their Nutrisense app, where you can keep all your data around food, exercise and so on, and their subscription plan also includes a month of free nutritionist support. Go to Nutrisenseio.com/MSW or use the code MSW at checkout to receive a $30 discount off your first month which includes 2 CGM sensors, free shipping, and a month of professional Nutritionist support. If you have questions or topic ideas, send them to [email protected]. Get fit with us in 2024 - sign up for the Grow Your Glutes Workshop: https://www.rgfit.com/glutes Or our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

In this episode, Ashleigh and Rachel talk about some of the ways their beliefs and behaviors around fitness and nutrition have changed over the past ten years; they discuss what may be missing from your plan if you seem to be doing everything right but just aren't seeing progress; and what the margin of error is when trying to determine your optimal macro ratio. If you have any questions you want answered, send them to [email protected]. Get fit with us in 2024 - sign up for the Grow Your Glutes Workshop: https://www.rgfit.com/glutes Or our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com We're excited about our new show sponsor: Genova Diagnostics is a direct-to-consumer testing company that allows you to order specific testing online that you can do easily at home and receive personalized recommendations based on the results. Testing options include a GI Effects gut health test that provides insight into digestive function and intestinal inflammation; Metabolomix+ nutritional testing that can identify individual needs for certain vitamins, minerals, and amino acids; a hormonal health test that measures sex and adrenal hormones for men and women, and more. Genova provides educational resources to help you understand results, and you can also work with your own healthcare provider to help further interpret and make use of your findings. Genova makes the testing process easier, so you can do your own research, advocate for yourself, and empower yourself to find the answers you're looking for to improve your health. Learn more about the options at https://connect.gdx.net/ and use our code, MSW10 for 10% off any of the tests. And shoutout to our show sponsor Active Stacks! They make high-quality collagen peptide 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 https://activestacks.com/discount/MSW10 and use the code MSW10 to save 10% on your purchase!

In this episode Ashleigh and Rachel discuss whether or not you can effectively grow your legs and glutes with a limited home gym (and give plenty of advice on how you can maximize your workouts no matter where you are or what equipment you have). They both recently invested in some of the trendy new walking office treadmills and talk about whether they think they're worth it; how their meal prepping has changed over time; the best way to prep for pregnancy; and they have their favorite "lifting straps vs. no lifting straps" debate, AGAIN. This one is a fun episode, and full of practical takeaways. Here's a link to the Versa Gripps product Rachel loves. Here's a link for a similar product in Canada. If you have questions, comments, or topic ideas for us, send them to [email protected]. Thank you to our brand new Sponsor Purity Coffee! Quality coffee can be health promoting and help fight inflammation. Purity Coffee is certified organic and lab tested for pesticides, mold, and heavy metals. They use a proprietary roasting protocol that results (when tested) in up to 65% more antioxidants on average vs other organic coffees. It truly is the best of the best - and it tastes great, with a number of options for you to choose from - even a decaf and a 1/3 caffeinated option! Use our link or the discount code MSW25 to get a full 25% off your first order of the best coffee out there: https://puritycoffee.com/discount/MSW25 Check out our specialized program, the Grow Your Glutes Workshop: https://www.rgfit.com/glutes More info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

In this episode Ashleigh and Rachel dive into a variety of topics around nutrition, including understanding the difference between a food "sensitivity" and an actual allergy; they talk about whether foods that are widely touted as unhealthy (like gluten) should be avoided even if you don't seem to be sensitive to them; and they discuss their own recent experiments with continuous blood glucose monitors - including what raised their blood sugar and what didn't, how stress and exercise impacted their results, and some other surprising findings. If you've always wanted to test some things out and try a CGM, Muscle Science for Women is partnering with NutriSense to help you! Nutrisense combines cutting-edge technology and human expertise so you can see how your body responds to different food, exercise, stress, and sleep in real time. By pairing a CGM with their app and expert nutritionist guidance, you can help understand which foods impact your glucose levels and how you respond to foods, stress, exercise, and sleep changes. You simply pair a continuous glucose monitor with their Nutrisense app, where you can keep all your data around food, exercise and so on, and their subscription plan also includes a month of free nutritionist support. Go to Nutrisenseio.com/MSW or use the code MSW at checkout to receive a $30 discount off your first month which includes 2 CGM sensors, free shipping, and a month of professional Nutritionist support. If you have questions or topic ideas, send them to [email protected]. Get fit with us in 2024 - sign up for the Grow Your Glutes Workshop: https://www.rgfit.com/glutes Or our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com Some other links discussed in today's show: US-based: Walking Pad: https://amzn.to/48TRHNA Apple Watch Elastic Bands for tracking steps on walking pad: https://amzn.to/3SmcXEz Stainless Steel Water Bottle: https://amzn.to/3SmuVGY Canada-based: Walking pad, stainless steel water bottle, Versa Grips: https://www.amazon.ca/shop/themusclemaven/list/34JTH7DP3MJJ8?ref_=aipsflist_aipsfthemusclemaven

In this episode Rachel and Ashleigh discuss mindset and the do's and don'ts of staying healthy while traveling. Rachel has just come back from an epic three-week trip to Thailand, and Ashleigh is about to embark on an all-inclusive family vacation, so they chat about stuff like: How to approach exercise while on vacation - how much should you prioritize it? What's the most effective exercise to do while traveling? How much downtime can you get away with without losing your gains? How to manage eating while on vacation - should you still track your food? How easy is it to gain weight on vacation, or conversely how easy is it to maintain your current state even when taking a break from your normal routine? How much does jet lag and other travel factors impact your health, gut health, sleep, etc and how can you combat this? How can you best balance enjoying yourself, relaxing, and still sticking to your health goals? All this and more in this episode - if you have any questions or comments, please send them to [email protected]. We're excited to introduce a new show sponsor in this episode: Genova Diagnostics is a direct-to-consumer testing company that allows you to order specific testing online that you can do easily at home and receive personalized recommendations based on the results. Testing options include a GI Effects gut health test that provides insight into digestive function and intestinal inflammation; Metabolomix+ nutritional testing that can identify individual needs for certain vitamins, minerals, and amino acids; a hormonal health test that measures sex and adrenal hormones for men and women, and more. Genova provides educational resources to help you understand results, and you can also work with your own healthcare provider to help further interpret and make use of your findings. Genova makes the testing process easier, so you can do your own research, advocate for yourself, and empower yourself to find the answers you're looking for to improve your health. Learn more about the options at https://connect.gdx.net/ and use our code, MSW10 for 10% off any of the tests. Get fit with us in 2024 - sign up for the Grow Your Glutes Workshop: https://www.rgfit.com/glutes Or our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

In this episode, Ashleigh and Rachel answer listener questions about: Why creatine may be making you sick; The fun of coming up with new workout challenges; Resources for overcoming hypothalamic amenorrhea; Why most people shouldn't try competitive bodybuilding; New experiences with therapy and how it can improve overall health The ladies get personal in this one, we hope you enjoy it and learn something that helps you! If you have any thoughts, comments, or feedback, please send them to [email protected]. Get fit with us in 2024 - sign up for the Grow Your Glutes Workshop: https://www.rgfit.com/glutes or our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com Shoutout to our show sponsor Active Stacks! They make high-quality collagen protein 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. Learn more at https://activestacks.com/discount/MSW10 and use the code MSW10 to save 10% on your purchase!

In this episode, Ashleigh sits down with Halie Schoff, functional wellness and nutrition expert and coach who specializes in gut and hormonal health, to talk about how to best support digestive health during different phases of life. They also discuss certain controversial health practices (coffee enema, anyone?) and whether or not someone who practices a healthy lifestyle really "needs" additional detoxifying. They discuss: Keys to optimizing gut health What are parasite cleanses and do we need them? How to prep for and optimize gut health around travel, and how to minimize any damage done Do we really "need" regular detoxing? Isn't our body supposed to do that for us naturally? Ashleigh asks skeptical questions about some health practices like castor oil packs, coffee enemas, and more. And a lot more! If you have any feedback, questions, or other topics ideas send them to [email protected]. Thank you to our show sponsor, the Primal Health Coach Institute, an online health and fitness coaching certification school founded by Mark Sisson with a mission to develop highly skilled coaches who are proficient in guiding their clients toward lasting behavior change and excellent health outcomes. Ashleigh was one of the first 50 coaches certified through the program, and she has since developed her own Strength Training for Women Coaching Certification program for coaches through the PHCI. Head to https://www.primalhealthcoach.com/msw/ Use the code MSW25 at checkout to get 25% off the price of either the Strength Training for Women course or the flagship Primal Health Coach course. Check out our specialized program, the Grow Your Glutes Workshop: https://www.rgfit.com/glutes More info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

In the LAST episode of 2023, Ashleigh and Rachel talk about goals and answer listener questions about: Training around injuries: how to keep training, how to avoid making injuries worse, and how to know when it's time to back off or keep going Reverse dieting - what it means, how to do it, and why your diet may be holding you back from your goals Running training (and how you can train for endurance and strength at the same time All that and more! Email your comments, feedback, topic suggestions and questions to [email protected] Get fit with us in 2024 - sign up for the Grow Your Glutes Workshop: https://www.rgfit.com/glutes or our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com Shoutout to our show sponsor Active Stacks! They make high-quality collagen protein 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. Learn more at https://activestacks.com/discount/MSW10 and use the code MSW10 to save 10% on your purchase!

In this episode, Ashleigh speaks with Erin Power, the coaching and curriculum director at the Primal Health Coach Institute about the complex and layered relationship between a health/fitness/nutrition coach and their client. They dive into topics like: How to get the most out of your coach (and pick the right one) Goal-setting: when it's useful, when it's not, and how to feel good in between goals What does mindset mean? Can we really change our mindset to help reach our health goals? Why isn't there more attention paid to longevity and sustainability in the health industry? (spoiler, because if more coaches actually taught clients to be self-sufficient they'd be out of work!) Some tips on how to work smarter, not harder, on your health And a lot more! This is like a brief mastermind into how coaching works, a behind-the-scenes look at the human beings who work to improve the lives and health of their clients - because we have failures and worries about it too. If you have any feedback, questions, or other topics ideas send them to [email protected]. Thank you to our show sponsor, the Primal Health Coach Institute, an online health and fitness coaching certification school founded by Mark Sisson with a mission to develop highly skilled coaches who are proficient in guiding their clients toward lasting behavior change and excellent health outcomes. Ashleigh was one of the first 50 coaches certified through the program, and she has since developed her own Strength Training for Women Coaching Certification program for coaches through the PHCI. Head to https://www.primalhealthcoach.com/msw/ Use the code MSW25 at checkout to get 25% off the price of either the Strength Training for Women course or the flagship Primal Health Coach course. Check out our specialized program, the Grow Your Glutes Workshop: https://www.rgfit.com/glutes More info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

In this episode, Ashleigh and Rachel answer more listener questions, like: What to do when your training goals conflict with your work requirements How to optimize training around high-stress jobs and shift work How to know when you're too sore to work out How to continue to traing your glutes even if they're already "too big".... And much more! Remember, if you're a first responder, medical professionl or military member you get a special discount on all Muscle Science for Women programs. Email us a [email protected] for the discount or to send in a question or topic for the podcast. Thank you to our new show sponsor, CanadianProtein.com, where you can find everything you need to help you reach your fitness goals: creatine monohydrate, whey protein in every flavor you can think of, vegan protein (if you're into that), greens powder, all high quality and incredibly affordable prices. Get free shipping in Canada when you spend more than $99 and free shipping to the U.S. on orders over $149. Check out our favorite creatine product here: https://canadianprotein.com/products/creatine-monohydrate?sca_ref=4752819.iCBCZXTM7A Or you can try the new flavored collagen peptides from Active Stacks - same amazing ingredients and delicious chocolate and vanilla flavors, with 22 grams of collagen per serving to support gut health and strong skin, hair, and nails. Mixes easily and easy to digest for folks who have trouble with whey protein! Visit activestacks.com and use the code MSW10 to save. Check out our lower body specialist program, Grow Your Glutes: https://www.rgfit.com/glutes Find more info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

Today Ashleigh dives into your most frequently asked hormone questions with Esther Blum, an Integrative Dietitian and Menopause Expert. In the past 27 years she has helped thousands of women master menopause through nutrition, hormones and self-advocacy. Esther is the bestselling author of See ya later, Ovulator and Cavewomen Don't Get Fat, among others. Learn more about Esther here: estherblum.com They discuss topics including: ● How can women go through menopause like a rock star? ● What are the symptoms of perimenopause and menopause? ● What tests do women need to have done to know their hormonal baseline? ● Are supplements necessary? What ones actually work? ● What are the best types of hormone replacement therapy? ● Why do MDs often dismiss HRT? ● Is HRT safe for long-term use? ● What are the best exercises menopausal women can do to feel energized and happy? All that and more! If you have any feedback, questions, or other topics ideas send them to [email protected]. Thank you to our show sponsor, the Primal Health Coach Institute, an online health and fitness coaching certification school founded by Mark Sisson with a mission to develop highly skilled coaches who are proficient in guiding their clients toward lasting behavior change and excellent health outcomes. Ashleigh was one of the first 50 coaches certified through the program, and she has since developed her own Strength Training for Women Coaching Certification program for coaches through the PHCI. Head to https://www.primalhealthcoach.com/msw/ Use the code MSW25 at checkout to get 25% off the price of either the Strength Training for Women course or the flagship Primal Health Coach course. Check out our specialized program, the Grow Your Glutes Workshop: https://www.rgfit.com/glutes More info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

In this episode Ashleigh and Rachel catch up on their lives, answer listener questions, and get pretty fired up over: Lazy journalism around diet and nutrition Major misconceptions about "super foods" and ideal diets that mainstream nutritionists are still teaching The biggest challenges they see in their coaching practices that hamper client progress Why instant gratification is the enemy of success All that and more! Email your questions, feedback, or topic ideas to [email protected]. Thank you to our new show sponsor, CanadianProtein.com, where you can find everything you need to help you reach your fitness goals: creatine monohydrate, whey protein in every flavor you can think of, vegan protein (if you're into that), greens powder, all high quality and incredibly affordable prices. Get free shipping in Canada when you spend more than $99 and free shipping to the U.S. on orders over $149. Check out our favorite creatine product here: https://canadianprotein.com/products/creatine-monohydrate?sca_ref=4752819.iCBCZXTM7A Check out our lower body specialist program, Grow Your Glutes: https://www.rgfit.com/glutes Find more info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

In this week's episode, Ashleigh speaks with Dr. Stephanie Estima, a doctor of chiropractic and a health expert focusing on improving lifespan, health span, body composition, and optimal performance. They dive into topics like: Optimizing diet and training for longevity and health Optimizing hormones throughout the lifespan The benefits of HRT for women Sexism in the fitness industry and how it impacts both professionals and the greater community Stephanie's favorite workouts and some of her best practices to live a healthy, vibrant life. Learn more about Stephanie and her book, The Betty Body, here: https://hellobetty.club/ and check out her podcast, Better with Dr. Stephanie. Thank you to our show sponsor, the Primal Health Coach Institute, an online health and fitness coaching certification school founded by Mark Sisson with a mission to develop highly skilled coaches who are proficient in guiding their clients toward lasting behavior change and excellent health outcomes. Ashleigh was one of the first 50 coaches certified through the program, and she has since developed her own Strength Training for Women Coaching Certification program for coaches through the PHCI. Head to https://www.primalhealthcoach.com/msw/ Use the code MSW25 at checkout to get 25% off the price of either the Strength Training for Women course or the flagship Primal Health Coach course. Check out our newest program, the Grow Your Glutes Workshop: https://www.rgfit.com/glutes More info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

In this Q&A episode, Rachel and Ashleigh answer questions about: How to hydrate properly, and how alcohol factors in What to do when you've hit a body composition plateau How to determine if you're actually eating as much (or more, or less) than you think you are - spoiler alert, most of us are not good at accuracy with this! Ashleigh talks about her plan to get fitter by the end of the year and some of the obstacles she's facing (another spoiler alert, one of those obstacles is peanut butter cup trail mix) And they have a discussion about "body positivity": what it is and what it's trying to do, when it fails us, and why "body neutrality" might be a more practical approach All this and more! If you have any feedback, questions, or topic ideas please send them to [email protected] Check out our newest program, the Grow Your Glutes Workshop: https://www.rgfit.com/glutes More info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com Shoutout to our show sponsor Active Stacks! They make high-quality beef protein isolate 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. Beef protein is often easier to digest than whey protein for many people, and it's high in glycine, an amino acid that is the main building block for collagen and can help improve sleep and muscle building. Learn more at https://activestacks.com/discount/MSW10 and use the code MSW10 to save 10% on your purchase! And thank you to sponsor BUBS Naturals! They offer the best quality collagen, coffee, powdered MCT and hydration products on the market, and they give 10% of their earnings to veteran-supporting charity. They've also recently launched some new products, including their Origin Blend coffee beans, so now they're a one-stop shop for your boosted caffeine needs :) Try their new brews and related products at bubsnaturals.com and get a full 20% off your order with the code MSW20.

In this episode, Ashleigh talks about the stress of sending her toddler to pre-school and her fitness plans for the rest of 2023; Rachel gives an update on her "mini cut" and they answer questions about how to eat out while on a diet. They also dive into the concept of a "weight set point": what it is, can you change it, and how your understanding of it may help or hinder your body composition goals or progress. If you have any other questions you want to ask, send them to [email protected]. Thanks to our sponsor, Goodr! These super cute, polarized, quality sunglasses are incredibly well-priced, and some with a one year warranty. These comfortable sunnies come in a ton of styles, colors, shapes, and sport-specific styles - all with incredible names (one of our favorites is the "Sells House, Buys Avocados" style.) Head to goodr.com/MSW and use the code MSW for free shipping! Check out our newest program, the Grow Your Glutes Workshop: https://www.rgfit.com/glutes More info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

In this episode, Ashleigh speaks with Dr. Bill Schindler, an archaeologist, primitive technologist, chef, and author of the book, Eat Like a Human. They cover: His journey from having an unhealthy approach to food and body image in his younger years, to learning how to enjoy a more nourishing and less punishing relationship with food; The ONE food humans are actually perfectly designed to eat, and why human beings are actually not very efficient eaters; The science of digestion in animals and humans; His experience on a survival-based reality show called The Great Human Race; His food trips to places like Ireland, Sardinia, and beyond, and how he shares these adventures with his family; Why fermentation is such a crucial food preparation tool - and how to ferment foods you never imagined could be fermented! Some of the most "challenging" foods he's ever tried (fermented shark and maggot cheese, anyone?) How he came to his current work in understanding and teaching the benefits of ancestral forms of food preparation, and why this dying art is important to capture now, which leads to The work he's doing at his Eastern Shore Food lab, which he founded to preserve and revive ancestral dietary methods to create a nourishing, ethical, and sustainable food system. You might want to take notes for this one! Learn more about Bill at eatlikeahuman.com and @drbillschindler. Thank you to our show sponsor, the Primal Health Coach Institute, an online health and fitness coaching certification school founded by Mark Sisson with a mission to develop highly skilled coaches who are proficient in guiding their clients toward lasting behavior change and excellent health outcomes. Ashleigh was one of the first 50 coaches certified through the program, and she has since developed her own Strength Training for Women Coaching Certification program for coaches through the PHCI. Head to https://www.primalhealthcoach.com/msw/ Use the code MSW25 at checkout to get 25% off the price of either the Strength Training for Women course or the flagship Primal Health Coach course. Check out our newest program, the Grow Your Glutes Workshop: https://www.rgfit.com/glutes More info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

In this episode Rachel tells us about her "mini cut" for an upcoming vacation, which leads to a discussion on pool party fashion; Ashleigh has a wellness industry rant about "girl dinner;" they talk about their favorite (and most embarrassing) music to listen to while working out, and they get into the business and branding side of Muscle Science for Women. This one is a real mixed bag of fitness and funny - submit your questions and topic ideas to the ladies at [email protected]. Thanks to our new sponsor, Goodr! These super cute, polarized, quality sunglasses are incredibly well-priced, and some with a one year warranty. These comfortable sunnies come in a ton of styles, colors, shapes, and sport-specific styles - all with incredible names (one of our favorites is the "Sells House, Buys Avocados" style.) Head to goodr.com/MSW and use the code MSW for free shipping! Check out our newest program, the Grow Your Glutes Workshop: https://www.rgfit.com/glutes More info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

Ashleigh and Rachel get real womanly in this episode, covering everything about periods including: the period products we like and use; how to avoid premenstrual headaches, a case study about how to get your period back if you've lost it; and why having a period is "a luxury." We also talk more about skincare and have a surprise special guest! If you have topic ideas or questions for the hosts, send them to [email protected]. Here's Ashleigh's ebook, Fuel for Pregnancy and Postpartum: https://ashleighvanhouten.com/collections/my-book/products/ebook-fuel-for-pregnancy-and-pospartum More info on our flagship strength training program, Muscle Science for Women: https://www.rgfit.com/msw Info on our Grow your Glutes workshop: https://www.rgfit.com/glutes Here is the Amazon link for Rachel's workout top: https://amzn.to/3r73Eyz And thank you to show sponsor BUBS Naturals! Go to bubsnaturals.com and get a full 20% off your order of coffee, collagen, grass-fed butter-based creamer, MCT powder and more with the code MSW20 when you visit https://www.bubsnaturals.com Shoutout to our show sponsor Active Stacks! They make high-quality beef protein isolate 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. Beef protein is often easier to digest than whey protein for many people, and it's high in glycine, an amino acid that is the main building block for collagen and can help improve sleep and muscle building. Learn more at active stacks.com and use the code MSW10 to save 10% on your purchase.

In this episode, Ashleigh and Rachel chat about the new American Gladiators documentary, what type of testing is best to determine hormone levels and overall health, and how to optimize unilateral --single limb--training: why it's important, what exercises are most impactful, and how to rest properly for maximum output. If you have topic ideas or questions for the hosts, send them to [email protected]. More info on our flagship strength training program, Muscle Science for Women: musclescienceforwomen.com Info on our Grow your Glutes workshop: rgfit.com/glutes And thank you to show sponsor BUBS Naturals! Go to bubsnaturals.com and get a full 20% off your order of coffee, collagen, grass-fed butter-based creamer, MCT powder and more with the code MSW20. They are also doing an awesome giveaway for the month of August - win a coffee bundle and a pair of Ashleigh's custom-designed solid gold barbell earrings by entering here: https://www.bubsnaturals.com/MSW Shoutout to our show sponsor Active Stacks! They make high-quality beef protein isolate 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. Beef protein is often easier to digest than whey protein for many people, and it's high in glycine, an amino acid that is the main building block for collagen and can help improve sleep and muscle building. Learn more at active stacks.com and use the code MSW10 to save 10% on your purchase.

In this Q&A episode, Ashleigh and Rachel dive into the 75 hard challenge, they talk about safe sun exposure, caffeine consumption, and they revisit their old debate on using wrist straps when lifting...this is a fun one, don't miss it! If you have topic ideas or questions for the hosts, send them to [email protected]. More info on our flagship strength training program, Muscle Science for Women: musclescienceforwomen.com Info on our Grow your Glutes workshop: rgfit.com/glutes And thank you to show sponsor BUBS Naturals! Go to bubsnaturals.com and get a full 20% off your order of coffee, collagen, grass-fed butter-based creamer, MCT powder and more with the code MSW20. They are also doing an awesome giveaway for the month of August - win a coffee bundle and a pair of Ashleigh's custom-designed solid gold barbell earrings by entering here: https://www.bubsnaturals.com/MSW Shoutout to our show sponsor Active Stacks! They make high-quality beef protein isolate 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. Beef protein is often easier to digest than whey protein for many people, and it's high in glycine, an amino acid that is the main building block for collagen and can help improve sleep and muscle building. Learn more at active stacks.com and use the code MSW10 to save 10% on your purchase!

In this fun episode Ashleigh and Rachel show off some summer fashion (follow us on YouTube to watch the episodes!) and answer listener questions including: How to fix bloating, and how much stomach bloat is normal How to optimize good digestion How to find a doctor who understands the importance of nutrition What is nutritional yeast and is it good for you? Are good mornings a good exercise? And more! Thanks to our BRAND NEW sponsor, Goodr! These super cute, polarized, quality sunglasses are incredibly well-priced, and some with a one year warranty. These comfortable sunnies come in a ton of styles, colors, shapes, and sport-specific styles - all with incredible names (one of our favorites is the "Sells House, Buys Avocados" style.) Head to goodr.com/MSW and use the code MSW for free shipping! If you have topic ideas or questions for the hosts, send them to [email protected]. Check out our new program, the Grow Your Glutes Workshop. More info on our flagship strength training program, Muscle Science for Women.

In this episode with Ashleigh and her special guest, postpartum fitness and kettlebell expert Melissa Paris, the two moms discuss the importance of the postpartum period for long-term health and healing, the kinds of breathwork that help improve core stability, the best way to support and strengthen core and pelvic health both before and after birth, how to navigate fitness "as a mom" while juggling all the new responsibilities and distractions, and the number one thing women should do in the weeks after birth...you'll have to listen to find out what it is! Follow Melissa on Instagram @melissaparisfitness If you want to learn more about my thoughts on pregnancy and postpartum nutrition, check out my ebook. If you have topic ideas or questions for the hosts, send them to [email protected]. Check out our new program, the Grow Your Glutes Workshop. More info on our flagship strength training program, Muscle Science for Women. And thank you to show sponsor BUBS Naturals! They offer the best quality collagen and powdered MCT on the market, and they give 10% of their earnings to charity-supporting veterans. They've also recently launched some new products, including their Origin Blend coffee beans, so now they're a one-stop shop for your boosted caffeine needs :) Try their new brews and related products at bubsnaturals.com and get a full 20% off your order with the code MSW20. Shoutout to our show sponsor Active Stacks! They make high-quality beef protein isolate 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. Beef protein is often easier to digest than whey protein for many people, and it's high in glycine, an amino acid that is the main building block for collagen and can help improve sleep and muscle building. Learn more here and use the code MSW10 to save 10% on your purchase!

In this episode, Rachel and Ashleigh dive deeper into the topic of hormone replacement therapy for women, attempting to clear up some misconceptions and provide information for listeners to better inform their own further research. (As a reminder, this episode does not contain medical advice and is meant for general information and entertainment purposes only.) The ladies cover topics including: Some common misconceptions around the health risks of HRT for women, and where these misconceptions stemmed from; An overview of The Women's Health Initiative, the largest-ever hormone replacement therapy clinical trial, the results that came from it and the limitations and issues with this study; The differences between synthetic and bio-identical hormones; Some concluding thoughts on how to conduct your own research and speak to your care provider if you're interested in learning more about HRT. If you have topic ideas or questions for the hosts, send them to [email protected]. Check out our new program, the Grow Your Glutes Workshop. More info on our flagship strength training program, Muscle Science for Women. And thank you to show sponsor BUBS Naturals! They offer the best quality collagen and powdered MCT on the market, and they give 10% of their earnings to charity-supporting veterans. They've also recently launched some new products, including their Origin Blend coffee beans, so now they're a one-stop shop for your boosted caffeine needs :) Try their new brews and related products at bubsnaturals.com and get a full 20% off your order with the code MSW20. Shoutout to our show sponsor Active Stacks! They make high-quality beef protein isolate 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. Beef protein is often easier to digest than whey protein for many people, and it's high in glycine, an amino acid that is the main building block for collagen and can help improve sleep and muscle building. Learn more here and use the code MSW10 to save 10% on your purchase! Further reading and resources: Estrogen Matters by Avrum Bluming, MD (a breast oncologist) and Carol Tavris, PhD. They dive deep into this topic, debunking the estrogen myth, and cite over 400 references in their book. Happy Healthy Hormones by Dr. Daved Rosensweet, MD. A deep dive into hormones, menopause, BHRT (bioidentical HRT), and much more. Clark JH. A critique of Women's Health Initiative Studies (2002-2006). Nucl Recept Signal. 2006 Oct 30;4:e023. doi: 10.1621/nrs.04023. PMID: 17088939; PMCID: PMC1630688. Writing Group for the Women's Health Initiative Investigators. Risks and Benefits of Estrogen Plus Progestin in Healthy Postmenopausal Women: Principal Results From the Women's Health Initiative Randomized Controlled Trial. JAMA. 2002;288(3):321–333. doi:10.1001/jama.288.3.321 Cagnacci, Angelo, and Martina Venier. 2019. "The Controversial History of Hormone Replacement Therapy" Medicina 55, no. 9: 602. https://doi.org/10.3390/medicina55090602

In this episode, Ashleigh and Rachel try (and fail) to do a rapid-fire Q&A, but they still cover a lot of ground: they chat about the latest fat-loss drug, Ozempic; the new social media food trend of making everything out of cottage cheese; and answer other questions about gut health, whether there's value in core-specific workouts, and how often you should "go to failure" in your workouts. All that and more! If you have topic ideas or questions for the hosts, send them to [email protected]. Interested in pre and post-natal nutrition? Check out Ashleigh's Fuel for Pregnancy and Postpartum ebook. Check out our new program, the Grow Your Glutes Workshop. More info on our flagship strength training program, Muscle Science for Women. Shoutout to our show sponsor Active Stacks! They make high-quality beef protein isolate 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. Beef protein is often easier to digest than whey protein for many people, and it's high in glycine, an amino acid that is the main building block for collagen and can help improve sleep and muscle building. Learn more here and use the code MSW10 to save 10% on your purchase! And thank you to show sponsor BUBS Naturals! They offer the best quality collagen and powdered MCT on the market, and they give 10% of their earnings to charity-supporting veterans. They've also recently launched some new products, including their Origin Blend coffee beans, so now they're a one-stop shop for your boosted caffeine needs :) Try their new brews and related products at bubsnaturals.com and get a full 20% off your order with the code MSW20.

In this Q&A episode, Rachel and Ashleigh catch up on what's going on in their lives after a brief break and chat about: Impactful glute exercises Learning new skills The misconceptions around hormone replacement therapy for women And that's just the tip of the iceberg! If you have more questions for Ashleigh and Rachel, send them to [email protected] Check out our new program, the Grow Your Glutes Workshop. More info on our flagship strength training program, Muscle Science for Women. Shoutout to our show sponsor Active Stacks! They make high-quality beef protein isolate 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. Beef protein is often easier to digest than whey protein for many people, and it's high in glycine, an amino acid that is the main building block for collagen and can help improve sleep and muscle building. Learn more here and use the code MSW10 to save 10% on your purchase! And thank you to show sponsor BUBS Naturals! They offer the best quality collagen and powdered MCT on the market, and they give 10% of their earnings to charity-supporting veterans. They've also recently launched some new products, including their Origin Blend coffee beans, so now they're a one-stop shop for your boosted caffeine needs :) Try their new brews and related products at bubsnaturals.com and get a full 20% off your order with the code MSW20.