Muscle Science for Women Ashleigh VanHouten & Rachel Gregory

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 musclescience4women@gmail.com.
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 musclescience4women@gmail.com.
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 musclescience4women@gmail.com.
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 musclescience4women@gmail.com
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 musclescience4women@gmail.com
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
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