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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

39:04

Ep 85: Can you increase calories without gaining fat?

Muscle Science for Women ·

2024/11/12

In this episode, Ashleigh gives an update on her pregnancy; the ladies answer a question about how to slowly increase calories without gaining fat; dive into the benefits of magnesium supplement; discuss the pros and cons of putting young kids into formal sports; and more. The book we mention is called Range: Why Generalists Triumph in a Specialized World, by David Epstein. Send your questions, feedback, topic ideas, or just say at musclescience4women@gmail.com. Our NEW sponsor is one of Ashleigh's

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46:08

Ep 84: Let's talk about coregasms

Muscle Science for Women ·

2024/11/05

In this episode, Ashleigh and Rachel answer questions from listeners: What are coregasms? How and why do they happen in the gym, and if they're happening, how can you stop them so you don't hurt yourself during a heavy back squat? (yikes!) What is a deload week? How do you program them properly? When do you know you need one, and what does it consist of? If you had money allocated specifically for health or fitness improvement, what would you spend it on? All that and more - email

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38:57

Ep 83: PCOS and Pumpkin Spice

Muscle Science for Women ·

2024/10/22

In this episode, we discuss training and nutrition for women with PCOS, and also how to think about food cravings during your period; we discuss one of the biggest food-related challenges for women in losing fat that isn't talked about, and we give our unsolicited opinion this season's favorite flavor, pumpkin spice. Wanna tell us what you think about pumpkin spice, or anything else? Send your questions, topic ideas, and feedback to musclescience4women@gmail.com Shoutout to our show sponsor Active

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39:32

Ep 82: Does Your Uterus Get In the Way?

Muscle Science for Women ·

2024/10/08

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

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01:25:48

Ep 81: Understanding thyroid health with Elle Russ

Muscle Science for Women ·

2024/10/01

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:

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27:50

Ep 80: We design the optimal human meal | Whey...

Muscle Science for Women ·

2024/09/24

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

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01:08:05

Ep 79: Lessons learned from a bodybuilder who races...

Muscle Science for Women ·

2024/09/17

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

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40:21

Ep 78: When your family doesn't support your goals

Muscle Science for Women ·

2024/09/10

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

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35:32

Ep 77: Creatine Cycling? | Big Life News | Coolest...

Muscle Science for Women ·

2024/09/03

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 musclescience4women@gmail.com

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25:24

Ep 76: Answering your growing and bulking questions

Muscle Science for Women ·

2024/08/20

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

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44:05

Ep 75: Are your fitness goals unrealistic?

Muscle Science for Women ·

2024/08/06

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

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27:52

Ep 74: How do you know when it's time to eat more carbs?

Muscle Science for Women ·

2024/07/23

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 musclescience4women@gmail.com for the discount, or to send us any questions, comments, or topic ideas! This episode is brought to you by Paleovalley. They make

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31:54

Ep 73: Why is it so much harder for women to lose fat?

Muscle Science for Women ·

2024/07/16

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 musclescience4women@gmail.com

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39:08

Ep 72: How to improve bone density | partial ROM reps...

Muscle Science for Women ·

2024/06/25

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

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32:14

Ep 71: Did you ruin your metabolism by undereating?

Muscle Science for Women ·

2024/06/18

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

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40:11

Ep 70: How much muscle is enough - or too much?

Muscle Science for Women ·

2024/06/04

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

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36:01

Ep 69: Are some people just not "built" for certain...

Muscle Science for Women ·

2024/05/21

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

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39:46

Ep 68: Too much dietary protein causes cardiovascular...

Muscle Science for Women ·

2024/05/14

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

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01:29:16

Ep 67: Lessons on nutrition and muscle building from...

Muscle Science for Women ·

2024/05/07

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

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30:18

Ep 66: How to Figure Out Maintenance Calories? |...

Muscle Science for Women ·

2024/04/30

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

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