Muscle Science for Women

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 SIGN UP for our new 10-Day Dopamine Reset Challenge, starting March 30! https://musclescienceforwomen.com/dopamine-reset 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.

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.

In this short solo episode, Ashleigh offers a free Substack subscription if you review the pod; she answers a listener question about whether or not it's normal to make gains and feel BETTER during pregnancy, and she rates a bunch of fitness trends.

In this episode, the ladies discuss where they were in 2016, they both touch on some recent injuries and how they're dealing with them, and they talk about how having a Type A personality can be a blessing and a curse - especially when your ambition leaves little time for celebration, rest, or positive reflection. The answer may lie in programming rest in our life just like we do in training. Leave us your thoughts at musclescience4women@gmail.com, or send us a note on our website here: https://musclescienceforwomen.com/contact Join our Substack here: https://substack.com/@musclescienceforwomen Learn more about our programs here: https://musclescienceforwomen.com Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen

In this episode, Ashleigh offers updates on her month-long Costa Rica residency, the ladies discuss more dopamine management, and they dive deep into AI as it relates to the current state (and future) of health coaching, training, and programming. And yes, they also answer questions about why you might not be seeing the progress you're expecting even though you're doing everything right with your nutrition and training. Do you think AI is good, bad, or somewhere in between? Leave us your thoughts at musclescience4women@gmail.com, or send us a note on our website here: https://musclescienceforwomen.com/contact Join our Substack here: https://substack.com/@musclescienceforwomen Learn more about our programs here: https://musclescienceforwomen.com Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen

In this episode, Ashleigh breaks down the basics of what you need to know about iron and iron deficiency as a strength-training woman. She discusses why iron deficiency is so common in women—especially athletes—and how to recognize the signs before it impacts your training and daily life. This episode covers iron requirements across different life stages, the difference between low iron and anemia, and practical nutrition strategies to optimize your levels. Topics Covered: • What iron does in your body and why women need more • Iron requirements during menstruation, pregnancy, and menopause • How to read your iron blood tests (ferritin, hemoglobin, TSAT) • RDA vs optimal iron intake for active women • Symptoms of low iron and anemia • Nutrition strategies: heme vs non-heme iron, absorption boosters, and inhibitors • When to consider supplementing and when not to Join our Substack here: https://substack.com/@musclescienceforwomen Learn more about our programs here: https://musclescienceforwomen.com Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen Have questions about iron or other training topics? Email us at musclescience4women@gmail.com or leave a comment on YouTube or wherever you listen—we read every message!

Welcome to 2026! In this episode, Rachel and Ashleigh catch up on their holiday breaks, share personal reflections on growth and alignment, and announce an exciting new product launching soon. In This Episode: Rachel shares about her Costa Rica adventure (and travel mishaps) The power of journaling and self-reflection 2026 personal goals and intentions Announcing a new challenge launching soon Why low-effort rewards are harming our focus and progress Breaking phone addiction and being more present How to fall back in love with the process of building muscle If you want to submit a question, offer feedback or just say hi, email musclescience4women@gmail.com.

In this episode of Muscle Science for Women, the hosts reflect on the challenging year of 2025 and share strategies to combat seasonal depression. They discuss their personal experiences and coping mechanisms, including the importance of exercise, proper sleep, vitamin D supplementation, and maintaining a healthy diet. Social connections and mindfulness practices such as meditation and journaling are also highlighted as essential tools for mental well-being. The episode wraps up with an emphasis on seeking professional help if needed, and the hosts express their gratitude to listeners, wishing everyone a better year ahead. 00:00 Introduction & 2025 Reflections 09:04 Light Therapy & SAD Lamps 12:26 Getting Outside & Fresh Air 13:40 Dressing for Cold Weather 14:44 Seasonal Foods & Nutrition 18:59 Vitamin D & Supplementation 21:29 Exercise & Movement 26:00 Sleep & Sleep Routines 35:32 Anti-Inflammatory Diet & Omega-3s 42:38 Stress Management & Mindfulness 45:55 Social Connection 48:09 Therapy & Medication 51:29 Final Thoughts & 2026 Outlook If you liked this episode, please rate, review, subscribe, and share with someone who could benefit. If you want to submit a question, offer feedback or just say hi, email musclescience4women@gmail.com.

In this episode with renowned thyroid expert Elle Russ, bestselling author of The Paleo Thyroid Solution, Ashleigh and Elle discuss: -why it can be so difficult to get a proper diagnosis; -symptoms to look out for, including less common symptoms; -a detailed dive on the proper testing and how to advocate for these tests with your healthcare provider; -lifestyle, nutrition, and environmental changes that can have a big impact on thyroid health; -how thyroid issues intersect with fertility and peri- and menopausal changes; -information about treatment of thyroid disfunction, including potential problems with conventional thyroid treatment; -autoimmune disorders, and much more. If you want to dive even deeper and take your health into your own hands, Elle's The Ultimate Thyroid Course is packed with over 20 hours of helpful content, including expert tutorials from Dr. Gary E. Foresman MD and other experts. Whether it's hypothyroidism, Hashimoto's, Reverse T3, post-thyroidectomy, or other thyroid issues, this course has you covered. It is the most comprehensive thyroid resource available, and it's a game-changer. Learn more and sign up here: https://www.elleruss.com/ a/2147520265/FFeWmWGP You can reach out to Elle or learn more about her work at elleruss.com. We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit. If you have comments, feedback, or questions please send them to musclescience4women@gmail.com. Learn all about the Muscle Science For Women programs at https://musclescienceforwomen.com and reach out to us for a first responder/military discount.

In this episode Ashleigh and Rachel discuss the differences in body fat percentages between men and women, including what's healthy and sustainable, and how they will look different depending on a range of factors; they dive into the concept of "mental fitness" and how it applies to overall health and fitness; they discuss changes they're making to Muscle Science for Women in 2026, and Ashleigh chats about her newest personal venture: a coaching app! We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit. If you have comments, feedback, or questions please send them to musclescience4women@gmail.com. If you want to learn more about or sign up for Ashleigh's new coaching app, click the link below and get 20% off your first month through November 28: studio.com/ashleigh/ fitness-coaching Learn all about the Muscle Science For Women programs at https://musclescienceforwomen.com and reach out to us for a first responder/military discount. Learn more about the hosts at rgfit.com and ashleighvanhouten.com

This week Rachel and Ashleigh answer questions from listeners including: Advice for vegetarians on how to optimize health and muscle How to train around your cycle when your birth control prevents you from having a cycle How long does it take to lose muscle (and gain it back) when you have to take a break due to injury or surgery Thoughts on THC as a replacement for alcohol, and any possible training benefits All that and more! We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! If you have comments, feedback, or questions please send them to musclescience4women@gmail.com. Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture walking through details like safe exercise selection, likely fitness challenges during pregnancy, how to eat to support a healthy fit pregnancy, and so much more.

In this episode, Ashleigh and Rachel have an impromptu mental health chat, talking about their own personal struggles and ways in which we can all face our challenges head on rather than looking for ways to numb or distract ourselves. Mental health is such a huge part of physical health (and vice versa) and it's helpful to take a step back from muscles and macros every now and then to talk about the bigger picture. After all, most of us are working on our health so we can enjoy life to the fullest. And also, to lighten the mood, they talk Halloween costumes. This is a vulnerable one, and if you enjoyed it or found it resonates with you, we'd love for you to leave a comment in Spotify or share the episode on social media. We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! If you have comments, feedback, or questions please send them to musclescience4women@gmail.com. Check out the latest program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture walking through details like safe exercise selection, likely fitness challenges during pregnancy, how to eat to support a healthy fit pregnancy, and so much more.

In this quickie episode, Ashleigh talks about five key ways to make fitness, strength, health, and body composition improvements even when you have no time - maybe you have young kids, a demanding job, or are just going through a period with very little time to meal prep, work out, or do the things you normally do to feel good. We have answers - because there are always choices to make, and the more informed you are about what factors actually move the needle, the better choices you can make with your limited time. We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! If you have comments, feedback, or questions please send them to musclescience4women@gmail.com. Check out the NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture walking through details like safe exercise selection, likely fitness challenges during pregnancy, how to eat to support a healthy fit pregnancy, and so much more.

In this episode, Ashleigh and Rachel answer user questions about whether or not powerlifting is bad for teenagers' growing bodies; talking about body image with your kids; can you build muscle with a back injury, and more. Plus they talk about some of the exercises they've been loving lately. We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! If you have comments, feedback, or questions please send them to musclescience4women@gmail.com. Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture walking through details like safe exercise selection, likely fitness challenges during pregnancy, how to eat to support a healthy fit pregnancy, and so much more.

In this solo episode (a re-release of a popular episode from Rachel's other podcast, MetFlex and Chill) Rachel discusses what happens when your diet stops working for you, and how to fix the problem. We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! If you have comments, feedback, or questions please send them to musclescience4women@gmail.com. Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture walking through details like safe exercise selection, likely fitness challenges during pregnancy, how to eat to support a healthy fit pregnancy, and so much more.

In this brand-new episode, Ashleigh and Rachel share big life and fitness updates; they give their unfiltered answer to a listener question who wonders if she's being insane about her body recomp goals; they share how to balance cardio and lifting to best support your goals, and more. We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! If you have comments, feedback, or questions please send them to musclescience4women@gmail.com. Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture walking through details like safe exercise selection, likely fitness challenges during pregnancy, how to eat to support a healthy fit pregnancy, and so much more.

In this solo episode (a re-release of a popular episode from Rachel's other podcast, MetFlex and Chill) Rachel talks about the mistakes women make when trying to build muscle. We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! If you have comments, feedback, or questions please send them to musclescience4women@gmail.com. Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture walking through details like safe exercise selection, likely fitness challenges during pregnancy, how to eat to support a healthy fit pregnancy, and so much more.

In this episode of the Healthy Aging Series, Ashleigh and Beth discuss mental health: how it impacts physical health and vice versa; how it changes through the decades; how our hormonal changes impact mental health; how to manage the mental health of loved ones, and so much more - see timestamps below. You can watch every episode of the Healthy Aging Series on YouTube: https://www.youtube.com/@musclemaven If you have comments, feedback, or questions please send them to musclescience4women@gmail.com or leave them in the comments. Learn more about the hosts at bethlipton.com and ashleighvanhouten.com Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture from your coaches. Hormones, life circumstances 7:00: How hormonal fluctutations impact women's mental health vs. men's 11:00: What the internet tells us to do to protect mental health 15:00: What is a midlife crisis? Why does this happen? 29:30: Which surprising age group is most likely to be depressed 36:00: What happens to mental health after retirement 42:40: Dealing with the mental health of loved ones 54:10: Body signals and biofeedback that provide clues to mental health

In this solo episode, Ashleigh weighs in on whether or not weighted vests are worth it; she talks about starting a CrossFit support group for folks trying to leave, and answers a question from the podcasts #5 male listener about supporting your partner through tough times. We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! If you have comments, feedback, or questions please send them to musclescience4women@gmail.com. Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture walking through details like safe exercise selection, likely fitness challenges during pregnancy, how to eat to support a healthy fit pregnancy, and so much more.

This week is a mixed bag of listener questions: Rachel and Ashleigh discuss ideas about wellness retreats or traveling events; they answer a question from a listener who thinks they're "skinny fat", they talk about what "consistency" really looks like and how to get there, and how we can all learn to work smarter rather than harder on our fitness goals. We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! If you have comments, feedback, or questions please send them to musclescience4women@gmail.com. Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture from your coaches.