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PODCAST

Muscle Science for Women

Ashleigh VanHouten & Rachel Gregory

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.

health & fitness nutrition

All Episodes

34:10

Ep 104: Limiting factors in training | How to avoid...

Muscle Science for Women ·

2025/06/17

In this episode, Ashleigh answers listener questions about: -how to work around "limiting factors" like grip strength and weaker muscles when trying to challenge the lower body -can you heal and "tighten" fascia in your stomach and get rid of "mommy pooch" after multiple pregnancies -how to avoid being "skinny fat" when you're looking to lose fat and change body composition -advice for people looking to become a professional health coach And more! Check timestamps below. And listeners learned about

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01:12:46

Ep 103: Ashleigh's birth story, part 2

Muscle Science for Women ·

2025/06/03

In this vulnerable episode, Ashleigh shares her pregnancy and birth story from the recent birth of her daughter. She covers topics including: Her symptoms and overall experience during pregnancy, and how it differed from her first How she managed severe pubic symphysis pain, and her experience with pelvic floor physiotherapy All the details of her unmedicated water birth and the immediate postpartum period Information on her exercise and nutrition The ups and downs of being a parent of two, and how

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01:08:58

Sneak Peek: NEW Healthy Aging Series

Muscle Science for Women ·

2025/05/27

In this exclusive sneak peek, Ashleigh shares the first full episode of a new series on Healthy Aging she has developed with friend, Carnivore-ish co-author, wellness writer, and chef Beth Lipton. Over the course of seven episodes they dive deep on topics like beauty, motherhood and pregnancy, relationships, nutrition, mental health, and more, all through the lens of healthy aging for women: what does it mean to age in a healthy way? How do we balance our desire to remain youthful with the

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41:10

Ep 102: Muscle-building tips for teens | Are you...

Muscle Science for Women ·

2025/05/13

In this episode Ashleigh talks about a reel of hers that went viral; shows the ladies are binging; advice for a teenager just starting her muscle-building journey; how much organ meat you should be eating to get the benefits; and if it's "normal" to have some net weight gain after a cycle of bulking and cutting. See timestamps added below. Don't forget, we offer program discounts to first responders, military, and medical personnel. Send us an email for the code. And if you have any questions for

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52:25

Ep 101: Training for symmetry | Are kettlebells good...

Muscle Science for Women ·

2025/04/29

In this week's episode Ashleigh and Rachel answer questions from listeners about: How to best train for symmetry, regarding both strength and esthetics: how do you minimize asymetry and strengthen weak muscles/limbs? Are kettlebells a good tool for strength and hypertrophy? If yes, what exercises do they recommend and if no, why not? Answer questions about progress when training naturally, or drug-free, vs. enhanced And much more! If you have questions, comments, or topic ideas for an upcoming

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31:04

Celebrating 100 episodes!

Muscle Science for Women ·

2025/04/15

Today is the 100th episode of Muscle Science for Women! We've had a blast learning and sharing our knowledge with each other, and with our listeners, and we appreciate each and every one of you who tune in and spend time with us. On our 100th episode milestone, we're asking you to help us make it to 200 episodes: please, take five minutes today to make sure you're subscribed to the podcast on whatever platform you listen, and if you haven't yet rated, reviewed, or turned on notifications for the

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01:55:30

Ep 99: Ashleigh's birth story - Part 1

Muscle Science for Women ·

2025/04/01

While we wait for Ashleigh to recover from her second birth, we decided to re-release an episode from before the rebranding of the podcast. Back in 2021, when the podcast was called Muscle Maven Radio, Ashleigh did a long deep dive about her pregnancy, birth, and postpartum experience with her son Magnus. If you're pregnant, looking to become pregnant, know someone going through this, or simply love hearing these kinds of stories, this one is for you. She covers a lot of her decision-making

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44:42

Ep 98: Is fasted cardio more effective? | Some...

Muscle Science for Women ·

2025/03/25

In this episode, Ashleigh and Rachel answer questions about fasted cardio and their thoughts on male coaches who focus on female clients looking to grow their glutes (there are a lot of them!) Is there evidence that fasted cardio first thing in the morning burns more fat than fed cardio? What's the balance with cardio that optimizes fat loss without adding negatively to your overall stress load, increasing hunger, etc? And the ladies do their best to convince listeners that more/harder cardio is

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50:34

Ep 97: The differences in training for strength vs....

Muscle Science for Women ·

2025/03/18

Today is another re-release of a popular episode from a while back you may have missed: in this one, Ashleigh and Rachel discuss the nuances between training for strength and training for muscle growth (hypertrophy). These goals can be achieved together, but don't necessarily have to; you can get bigger without getting much stronger, and you can get stronger without your muscles getting much bigger. They talk about training differences and approaches to make sure you get the most out of your

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01:06:05

Ep 96: Can you eat intuitively and still lose weight...

Muscle Science for Women ·

2025/03/04

Today is a re-release of a popular episode you may have missed with Rachel and Ashleigh all about the idea of "intuitive eating" - what does that term mean, exactly? Is it possible to eat intuitively in a food landscape where hyper-palatable, low-nutrient food is so easily available? How can you listen to your body and still achieve body composition goals? All that and more in today's episode. Send your feedback, questions, or topic ideas to musclescience4women@gmail.com. Shoutout to our show

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42:58

Ep 95: Is it better to work out in the morning or...

Muscle Science for Women ·

2025/02/18

Today the ladies answer questions around the optimal time to work out, how to make the best of a poor workout schedule, and they provide a lot of actionable tips on how to approach binge eating at night and consistent sugar cravings. That and more - make sure you're subscribed, leave a rating or review, and sign up for notifications so you know when a new episode is available! Send your feedback, questions, or topic ideas to musclescience4women@gmail.com. Shoutout to our show sponsor Active Stacks

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49:14

Ep 94: All about the anabolic window

Muscle Science for Women ·

2025/02/11

Today Ashleigh and Rachel talk about the "anabolic window" - what it is, how important is it really, and how you can optimally fuel before and after your workouts to maximize your recovery and your gains. They also dive into the fraught and touchy subject of dieting for a wedding - how to do it safely and healthily, and when is it "too much"? That and more - make sure you're subscribed, leave a rating or review, and sign up for notifications so you know when a new episode is available! Send your

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50:12

Ep 93: Ashleigh and Rachel: originally mortal...

Muscle Science for Women ·

2025/01/28

In this episode Rachel and Ashleigh answer a listener question about how they met, and they reminisce about their "origin story" and talk about how they work now as cross-continental business partners. They also dive into some brand new goals they have for themselves for 2025 and how they plan to accomplish those goals, and how listeners can better communicate their goals to their coaches in order to really get the results they want. We also talk about the nuance of working out while sick: when it's

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28:03

Ep 92: How to talk to your doctor about menopause

Muscle Science for Women ·

2025/01/14

In this important episode, Rachel and Ashleigh walk listeners through how they can have the "menopause" conversation with their doctor: the information you should have and bring to them, including about symptoms and family history (and how to track said symptoms); and why it's important to have more specific goals to discuss than simply "I want to feel better." The ladies also talk about how to find a provider who specializes in, or at least is knowledgeable about, menopause. This is a very helpful

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47:37

Ep 91: Can endurance training impact fertility? |...

Muscle Science for Women ·

2025/01/07

In this episode, Rachel talks about a camping adventure; the two ladies discuss whether or not there are "ideal rep ranges" for building strength and muscle; they dive into one listener's question about how to train for a marathon without impacting fertility; and, because you can never understand your body TOO well, they talk again about training around your period: should you train differently at different times of the month, and if so--how and why? Our show sponsor is BiOptimizers! Ashleigh's

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37:27

Ep 90: How much muscle do you REALLY need?

Muscle Science for Women ·

2024/12/24

In the final episode of 2024, Rachel and Ashleigh answer a question about weight loss from a male listener, highlighting some of the differences and similarities men and women face in their struggles to change body composition. The women discuss the accuracy of various body-fat measurement tools, and they also dive into a slightly different take on the age-old question, "how can I train for endurance but also build muscle," from a serious endurance hiker. Lastly, Ashleigh has a pro-tip for how to

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57:28

Ep 89: A deep dive on red light therapy

Muscle Science for Women ·

2024/12/17

Today Ashleigh asks an expert all the questions about red light therapy: Having dealt with health challenges in childhood and early adulthood, Scott Chaverri has always been passionate about all things health and wellness. After earning a BA in Psychology from Cornell University and a MBA in Finance from the Simon School of Business, Scott worked for several Fortune 500 companies, in the business services, medical device, financial services and ecommerce industries before founding his company, Mito

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40:05

Ep 88: Gym Etiquette and Mukbang Videos

Muscle Science for Women ·

2024/12/10

Proper gym etiquette (ie, manners and common sense) is so important, but often overlooked - Rachel and Ashleigh get fired up over some of the most egregious issues we see in the gym. They also talk about Mukbang videos (what are they? Why do people like them? What are the health implications)? We talk about whether it's possible (or healthy) to get multiple days' worth of calories in a single meal, and how to boost your nutrition if you just can't eat liver (although Ashleigh thinks you should just

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01:02:22

Ep 87: Ashleigh answers your pregnancy questions

Muscle Science for Women ·

2024/11/26

In this solo episode, Ashleigh updates you as she hits the halfway mark of her second pregnancy, including what's different or the same this time around, what's easier and what's more difficult, and anything that's surprised her along the way. She shares info on her supplement routine as well as how she's working out and eating, and her birth plans. She also answers pregnancy questions from listeners about taking creatine in pregnancy, whether it's possible to build muscle while pregnant, navigating

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01:07:19

Ep 86: There's more to gut health than what we eat

Muscle Science for Women ·

2024/11/19

In this episode, Ashleigh speaks with Alison Mars, a Nutritional Therapy Practitioner and Cookbook author of The Paleo Gut Healing Cookbook, about managing Hashimoto's Thyroiditis and PCOS; how fertility, pregnancy, and parenthood can impact gut health; and all the things that play into our gut health that aren't food (hint, there's a lot). We dive into mental health practices, optimizing circadian rhythm, better and worse fitness routines, and definitively answer the question, "does walking count

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