118 episodes

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.

Muscle Science for Women Ashleigh VanHouten & Rachel Gregory

    • Health & Fitness
    • 4.8 • 390 Ratings

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.

    Ep 48: How sore is too sore? | More glute-building tips

    Ep 48: How sore is too sore? | More glute-building tips

    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 musclescience4women@gmail.com 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

    • 32 min
    Ep 47: Optimizing hormonal health throughout your life with menopause expert Esther Blum

    Ep 47: Optimizing hormonal health throughout your life with menopause expert Esther Blum

    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 musclescience4women@gmail.com.
    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


     

    • 1 hr 20 min
    Ep 46: Ranting about lazy journalism | mainstream nutritionists | Instant gratification

    Ep 46: Ranting about lazy journalism | mainstream nutritionists | Instant gratification

    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 musclescience4women@gmail.com.
    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

    • 37 min
    Ep 45: Fitness in your 40's and beyond | Dr. Stephanie Estima

    Ep 45: Fitness in your 40's and beyond | Dr. Stephanie Estima

    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

    • 1 hr 35 min
    Ep 44: Is body positivity a good thing? | Are you eating more than you think?

    Ep 44: Is body positivity a good thing? | Are you eating more than you think?

    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 musclescience4women@gmail.com
     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.

    • 54 min
    Ep 43: Are weight "set points" real? | How to eat out on a diet

    Ep 43: Are weight "set points" real? | How to eat out on a diet

    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 musclescience4women@gmail.com.
    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
     

    • 50 min

Customer Reviews

4.8 out of 5
390 Ratings

390 Ratings

Jackie Errico ,

BEST OF THE BEST

Best of the best right here. Love the knowledge and education that is dropped. Rachel is amazing. Keep the episodes coming.

sydneykep ,

Great pod!

I love all the info Ashleigh and Rachel share. They are both so knowledgeable and rich in both knowledge and experience on the subjects of nutrition and exercise. My two favorite things to learn about! Love you guys!

just my 0ponion ,

Missing Muscle Maven structure

I found this podcast when it was just Ashleigh hosting very interesting and informative interviews. I always left with lots of information, to-do’s and inspiration and she won me over in a space where almost everyone is surface and exhausting to watch or follow. Life happens and I get the need for the pivot but if I desperately miss the old format as I have taken away way less information than before. I only continue to listen out of respect for the past episodes and Ashleigh but when I listen now I think “where was the info”? Take us back to the days of focused topics, clear information and show your expertise as this went from a very polished podcast to sounding more junior. I want to love this podcast please update!

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