Muscle Science for Women

Ashleigh VanHouten & Rachel Gregory
  • 4.8 (81)
  • Nutrition
  • Updated Weekly

Hosted by health coach and author Ashleigh VanHouten and nutritionist and strength and conditioning specialist Rachel Gregory - co-creators of the Muscle Science for Women training program - this podcast dives into all aspects of fitness including nutrition, training, recovery, fitness culture, and so much more, all with a focus on addressing women's unique goals and challenges. It's conversational, interactive, and will help listeners understand their bodies and how to achieve their goals.

  1. Ep 134: Are you training in the wrong zone? How to use training zones effectively

    2d ago

    Ep 134: Are you training in the wrong zone? How to use training zones effectively

    In this episode, Ashleigh and Rachel provide a comprehensive overview of the Training Zones 1 through 5, giving you all the information you need to understand and use them effectively, including: Generally what your heart rate, perceived exertion, and overall feeling should be in each zone What kinds of exercise and duration are appropriate for each zone The pros and cons of training in each, including common misconceptions Addressing the dreaded "Grey Zone" (zone 3) and why lots of people are using it incorrectly How individuals can adjust or tweak their cardiovascular training work to better suit their goals, improve their fitness and body composition, and minimize injury risk, and more! We are very excited to announce our new sponsor, True Nutrition, where you can customize your own protein! Choose a mix of protein bases, a range of delicious flavors and sweetness level, and boost your protein with adaptogens, collagen, immune support, electrolytes and much more. Save time, effort, and money by combining all your supplement needs into one delicious protein powder. Head to truenutrition.com/MUSCLE and use the code MUSCLE for 20% off your custom mix! Join the conversation - leave a comment on the podcast, share the episode on social media, or leave a comment, topic idea, or question on the website: https://musclescienceforwomen.com/contact Or send a voice message here and they may play it on the pod! https://www.speakpipe.com/msg/s/468952/1/3h8gyc5cfc71vsbu  Check out the MSW Substack here: https://musclescienceforwomen.substack.com Learn about all of the MSW training programs here: https://musclescienceforwomen.com/programs Subscribe to the new YouTube channel here: https://www.youtube.com/@musclescienceforwomen

    57 min
  2. Ep 133: Are you self-sabotaging your own goals (and happiness)?

    Jun 9

    Ep 133: Are you self-sabotaging your own goals (and happiness)?

    In this episode Rachel and Ashleigh answer questions about how sleep can impact meal timing, how to properly breathe during exercise (especially for those of you who always feel like you're breathing out when everyone else is breathing in during yoga!) and talk about whether or not there is an "upper limit" on happiness for each of us, and after that point, we actually try to stop ourselves from being any happier. That leads into a convo about self-sabotage, which many of us are familiar with and which can be a pretty big obstacle to achieving your goals, fitness or otherwise. Join the conversation - leave a comment on the podcast, share the episode on social media, or leave a comment, topic idea, or question on the website: https://musclescienceforwomen.com/contact Or send a voice message here and they may play it on the pod! https://www.speakpipe.com/msg/s/468952/1/3h8gyc5cfc71vsbu  Check out the MSW Substack here: https://musclescienceforwomen.substack.com Learn about all of the MSW training programs here: https://musclescienceforwomen.com/programs Subscribe to the new YouTube channel here: https://www.youtube.com/@musclescienceforwomen

    43 min
  3. Ep 132: Heal your gut with Hannah Aylward

    May 19

    Ep 132: Heal your gut with Hannah Aylward

    In this episode Ashleigh speaks with Hannah Aylward, a Certified Holistic Health Coach, Gut Health Expert + Mindfulness Advocate, to help breakdown:  The major gut health issues we may be dealing with How to get to the root causes of your gut health or digestion issues How to mitigate the damage caused by antibiotics What gut tests to ask for All the lifestyle stuff besides eating you should be paying attention to, and much more. Here is more information about Hannah and her work: Website: http://www.hannahaylward.com/  Instagram: https://www.instagram.com/hannahaylwardhhc/  The Nutrient Dense Podcast: https://podcasts.apple.com/us/podcast/the-nutrient-dense-podcast/id1788408977  Take the Gut Health Root Cause Quiz for free: https://go.hannahaylward.com/gut-health-root-cause-quiz Join the conversation - leave a comment on the podcast, share the episode on social media, or leave a comment, topic idea, or question on the website: https://musclescienceforwomen.com/contact Or send a voice message here and they may play it on the pod! https://www.speakpipe.com/msg/s/468952/1/3h8gyc5cfc71vsbu  Check out the MSW Substack here: https://musclescienceforwomen.substack.com Learn about all of the MSW training programs here: https://musclescienceforwomen.com/programs Subscribe to the new YouTube channel here: https://www.youtube.com/@musclescienceforwomen

    56 min
  4. Ep 131: How to train NOW to be strong at 80

    Apr 28

    Ep 131: How to train NOW to be strong at 80

    In this episode, hosts Ashleigh and Rachel discuss what we need to be doing now to live the life we want when we're older, including discussing some key markers of longevity, the things they want to be able to do when they get older, and how to work back from the life you want to live when you're 80 and plan your workouts now accordingly.  Longevity studies discussed: https://pmc.ncbi.nlm.nih.gov/articles/PMC3080184/ https://pmc.ncbi.nlm.nih.gov/articles/PMC6778477/  Join the conversation - leave a comment on the podcast, share the episode on social media, or leave a comment, topic idea, or question on the website: https://musclescienceforwomen.com/contact Or send a voice message here and they may play it on the pod! https://www.speakpipe.com/msg/s/468952/1/3h8gyc5cfc71vsbu  Check out the MSW Substack here: https://musclescienceforwomen.substack.com Learn about all of the MSW training programs here: https://musclescienceforwomen.com/programs Subscribe to the new YouTube channel here: https://www.youtube.com/@musclescienceforwomen

    40 min
  5. Ep 130: Influencer red flags | act like a baby - for your health

    Apr 21

    Ep 130: Influencer red flags | act like a baby - for your health

    In this solo episode, Ashleigh offers some food for thought on how to handle the onslaught of health information we are exposed to on a daily basis, and how to determine whether or not the "online influencer" you're watching is someone worth listening to. She also offers up an idea for how we can be more present and go back to basics in improving and maintaining our mental and physical health: be more like a baby. You'll have to listen to the episode for the details... Join the conversation - leave a comment on the podcast, share the episode on social media, or leave us a comment, topic idea, or question on our website: https://musclescienceforwomen.com/contact Or send them a voice message here and they may play it on the pod! https://www.speakpipe.com/msg/s/468952/1/3h8gyc5cfc71vsbu  Check out our Substack here: https://musclescienceforwomen.substack.com Learn about all of our training programs here: https://musclescienceforwomen.com/programs Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen

    28 min

  6. Apr 7

    Ep 129: Super disciplined, or just not resilient?

    In this episode, hosts Ashleigh and Rachel give updates on their Dopamine Reset Challenge, continue to explore the impact of AI, talk about the latest negative fitness trend on social media, and confirm the importance of managing where your attention goes. They talk about new physical challenges, literal dreams, and more. Join the conversation - leave a comment on the podcast, share the episode on social media, or leave us a comment, topic idea, or question on our website: https://musclescienceforwomen.com/contact Or send them a voice message here and they may play it on the pod! https://www.speakpipe.com/msg/s/468952/1/3h8gyc5cfc71vsbu  If you'd like to win a free premium subscription to our Substack, simply rate/review our podcast and send us proof/screenshot to our email, musclescience4women@gmail.com, or send it to us on Instagram. Check out our Substack here: https://musclescienceforwomen.substack.com Learn about all of our training programs here: https://musclescienceforwomen.com/programs Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen    Timestamps: 00:00 Welcome Back and Personal Updates 02:53 Navigating AI and Its Impact on Daily Life 05:45 Overcoming Overwhelm: The Importance of Taking Breaks 09:11 Building Healthy Habits and Managing Distractions 17:16 Interpreting Dreams 23:12 Rock climbing and co-ed football

    31 min
  7. Ep 128: Does more control = more freedom?

    Mar 17

    Ep 128: Does more control = more freedom?

    In this episode, Ashleigh and Rachel explore practical strategies for optimizing routines, managing dopamine, and choosing the right support systems to enhance overall well-being. They delve into the importance of flexibility, self-awareness, and intentional decision-making in achieving health and life goals. Key Topics The benefits of delaying caffeine intake to improve energy cycles The psychology behind delayed gratification and its impact on dopamine Choosing coaches and mentors based on experience, understanding, and personal connection rather than popularity The significance of self-awareness in managing social media, news consumption, and overall mental noise Insights into the upcoming dopamine reset challenge to foster mindful habits The conversation around peptides: current research landscape and personal caution Join the conversation - leave a comment on the podcast, share the episode on social media, or leave us a comment, topic idea, or question on our website: https://musclescienceforwomen.com/contact If you'd like to win a free premium subscription to our Substack, simply rate/review our podcast and send us proof/screenshot to our email, musclescience4women@gmail.com, or send it to us on Instagram. Check out our Substack here: https://musclescienceforwomen.substack.com Learn about all of our training programs here: https://musclescienceforwomen.com/programs Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen

    36 min
  8. Ep 127: Beet juice, vibration plates, red light therapy: do they work?

    Mar 10

    Ep 127: Beet juice, vibration plates, red light therapy: do they work?

    Today Ashleigh and Rachel discuss more of the wellness trends you sent in, going over research about their efficacy, including beet juice powder, red light therapy, vibration plates and more. Is fiber THAT important? Do postpartum women really need to work their core differently? We debunk some fads and back some up in this episode. Join the conversation - leave a comment on the podcast, share the episode on social media, or leave us a comment, topic idea, or question on our website: https://musclescienceforwomen.com/contact If you'd like to win a free premium subscription to our Substack, simply rate/review our podcast and send us proof/screenshot to our email, musclescience4women@gmail.com, or send it to us on Instagram. Check out our Substack here: https://musclescienceforwomen.substack.com Learn about all of our training programs here: https://musclescienceforwomen.com/programs Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen

    49 min
See All (205)

4.8
out of 5
81 Ratings

About

Hosted by health coach and author Ashleigh VanHouten and nutritionist and strength and conditioning specialist Rachel Gregory - co-creators of the Muscle Science for Women training program - this podcast dives into all aspects of fitness including nutrition, training, recovery, fitness culture, and so much more, all with a focus on addressing women's unique goals and challenges. It's conversational, interactive, and will help listeners understand their bodies and how to achieve their goals.

Information

  • Creator
    Ashleigh VanHouten & Rachel Gregory
  • Years Active
    2013 - 2026
  • Episodes
    205
  • Rating
    Explicit
  • Copyright
    Muscle Science for Women © 2022
  • Show Website
    Muscle Science for Women

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