Muscle Science for Women – Details, episodes & analysis

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. Read more about our new program at this link, and reach out if you would like the military/first responders discount: https://www.rgfit.com/fit-pregnancy 

You can also learn about the flagship strength program at https://www.musclescienceforwomen.com 

Learn more about the hosts at rgfit.com and ashleighvanhouten.com

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. Read more about our new program at this link, and reach out if you would like the military/first responders discount: https://www.rgfit.com/fit-pregnancy 

You can also learn about the flagship strength program at https://www.musclescienceforwomen.com 

Learn more about the hosts at rgfit.com and ashleighvanhouten.com

In this episode the ladies talk about "maintenance," - what does it mean, how do you get to maintenance, how do you stay there, how long do you stay there, why is maintenance a good thing and when is it hindering your goals? Why is it so hard to get to and stay there? How do you know if you're really eating for maintenance? If you've been wondering about a maintenance plan, or are thinking you want to maintain your current body composition or level of fitness, this episode is for you.

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. Read more about our new program at this link, and reach out if you would like the military/first responders discount: https://www.rgfit.com/fit-pregnancy 

You can also learn about the flagship strength program at https://www.musclescienceforwomen.com 

Learn more about the hosts at rgfit.com and ashleighvanhouten.com

In this short solo episode, Ashleigh answers listener questions about whether fasting for women is a good idea; when you know you've reached a goal and when it's time to take a break/maintain, and her thoughts on the current state of fitness coaching and accreditation. 

Learn more on her episode with women's fasting expert Cynthia Thurlow here: https://www.youtube.com/watch?v=2hmsWBTLSmU&t=276s

Listen to Ashleigh's episode about "what's wrong with the coaching industry and how we can fix it" here: https://www.youtube.com/watch?v=vAyfP4kGpDs

Learn about Ashleigh's Strength Training for Women Specialist Certification through the Primal Health Coach Institute here: https://nm356.isrefer.com/go/STW/themusclemaven/

If you have any questions, feedback, or topic ideas, send them to musclescience4women@gmail.com

Thanks to our new show sponsor: BUBS Naturals! They offer the best quality collagen and powdered MCT on the market, and they give 10% of their earnings to charity-supporting veterans. 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.

One of the questions most frequently asked of the Muscle Science for Women podcast hosts is around optimizing hormonal health as we age, so we can maximize muscle, minimize stress, and live vibrant, healthy lives. It's a complex topic, though, and one that requires more than one podcast episode to dive into!

This week, Ashleigh chats with Dr. Halie Schoff, a licensed and practicing Functional Chiropractor, Integrative Health Practitioner, and Podcaster with a Master's in Applied Clinical Nutrition. She is a former collegiate athlete who has a passion for teaching people how to bridge the gap between fitness and holistic health. With a focus on women's hormones and gut health, Dr. Halie has worked with thousands of people all over the world to regain their health through lifestyle, optimal diet, movement, and functional practices. Learn more on her podcast, Podcast-Alpha Health + Wellness Radio, her instagram @drhalieschoff @alphahealthwellness, and her website, drhalieschoff.com

They dive into topics like:

- How to be healthy in our cortisol driven society;
- How to optimize hormones for overall health;
-The important hormones we're not paying attention to;
-Adrenal health

and more! If you have more questions or topic ideas for us, email musclescience4women@gmail.com.

Thanks to our show sponsors:

Active Stacks makes 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!

 BUBS Naturals offers the best quality collagen and powdered MCT on the market, and they give 10% of their earnings to charity-supporting veterans. 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.

Ashleigh and Rachel answer some of the most commonly asked questions they get about:

• How much protein can you really metabolize at once? How do you know how much protein you should be eating per meal? They provide actionable strategies to help you figure it out for yourself
• How to come back to training after injury and illness in a safe smart way and how to minimize muscle loss during injury
• What do they think of cold water therapy, including when it can be helpful and when it can be harmful
• New protein ice cream recipes (squash ice cream anyone?)

If you have questions you'd like the hosts to answer or discuss, send them to musclescience4women@gmail.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!

Thank you to our show sponsor, Optimal Carnivore, the makers of high-quality, nutrient-dense whole food supplements. We love their grass-fed organ complex, and you'll get 10% off your first order with the discount code MUSCLESCI on their Amazon Store: https://www.amazon.com/optimalcarnivore  

If you want to sign up for the MSW program and have Ashleigh and Rachel as your personal coaches, along with a comprehensive 12-week training plan and hours of high-level content on nutrition, training, recovery, and much more, you can sign up now by going to this link: musclescienceforwomen.com

Follow and learn more about Rachel at https://www.metflexlife.com/ and on IG at https://www.instagram.com/rachelgregory.cns/

Follow and learn more about Ashleigh at https://ashleighvanhouten.com/ and on IG https://www.instagram.com/themusclemaven/ 

In this episode, Rachel and Ashleigh catch up after the holidays and talk about their new year's challenges and resolutions and some things they're working on.

Rachel talks about improving gut health and Ashleigh discusses a new exercise goal she's scared to try. They also answer a very unique listener question about spot REDUCING muscle, rather than spot reducing fat: can you do it, and if so, how? Why might you want to spot reduce muscle in the first place?

This is a fun one - please email your feedback and any questions you want answered on the show to musclescience4women@gmail.com.

We are so excited to announce a new show sponsor: BUBS Naturals! They offer the best quality collagen and powdered MCT on the market, and they give 10% of their earnings to charity-supporting veterans.

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.

If you want to sign up for the MSW program and have Ashleigh and Rachel as your personal coaches, along with a comprehensive 12-week training plan and hours of high-level content on nutrition, training, recovery, and much more, you can sign up now by going to this link: https://www.metflexlife.com/msw

Follow and learn more about Rachel at https://www.metflexlife.com/ and on IG at https://www.instagram.com/rachelgregory.cns/

Follow and learn more about Ashleigh at https://ashleighvanhouten.com/ and on IG https://www.instagram.com/themusclemaven/ 

In this episode, Ashleigh speaks with health and fitness coach Laura Ruspis (@coachlaura.fit) and mom of four about her fitness and motherhood journey, and together they answer your questions about prenatal vitamins, training in the postpartum period while breastfeeding, postpartum food prep, how partners can support postpartum women, how to look at fitness post-birth, and so much more. If you'd like more info about fueling for pregnancy and postpartum, you can download Ashleigh's ebook on the topic here: https://ashleighvanhouten.com/products/ebook-fuel-for-pregnancy-and-pospartum

If you have any questions, comments, or feedback for us, send us a message at musclescience4women@gmail.com

Thank you 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!

If you want to sign up for the MSW program and have Ashleigh and Rachel as your personal coaches, along with a comprehensive 12-week training plan and hours of high-level content on nutrition, training, recovery, and much more, you can sign up now by going to this link: musclescienceforwomen.com

Follow and learn more about Rachel at https://www.metflexlife.com/ and on IG at https://www.instagram.com/rachelgregory.cns/

Follow and learn more about Ashleigh at https://ashleighvanhouten.com/ and on IG https://www.instagram.com/themusclemaven/ 

In this episode, Ashleigh and Rachel discuss the potential benefits and drawbacks of intra-workout fuel (I.e., eating something during a workout). We dive into the details of why it might help performance, what intra-workout fuel is best, and how it could promote unhealthy attitudes toward food if you're unaware of how you're using it. They also answer questions about rehabbing injuries, and the two hosts have some differing opinions on what does and does NOT count as dessert.

If you have questions you'd like the hosts to answer or discuss, send them to musclescience4women@gmail.com.

We're excited to introduce our podcast partner, 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!

Thank you to our show sponsor, Optimal Carnivore, the makers of high-quality, nutrient-dense whole food supplements. We love their grass-fed organ complex, and you'll get 10% off your first order with the discount code MUSCLESCI on their Amazon Store: https://www.amazon.com/optimalcarnivore  

If you want to sign up for the MSW program and have Ashleigh and Rachel as your personal coaches, along with a comprehensive 12-week training plan and hours of high-level content on nutrition, training, recovery, and much more, you can sign up now by going to this link: musclescienceforwomen.com

Follow and learn more about Rachel at https://www.metflexlife.com/ and on IG at https://www.instagram.com/rachelgregory.cns/

Follow and learn more about Ashleigh at https://ashleighvanhouten.com/ and on IG https://www.instagram.com/themusclemaven/ 

In this episode, Ashleigh and Rachel chat with Functional Bodybuilding Master Coach Bri Lamb about her journey from college athlete to CrossFitter to training for health and aesthetics.

She talks about her struggles with overtraining and how she's worked to find balance while still chasing goals and, of course, wanting to look good naked...and how she applies her experiences and training to help her clients do the same. Connect with Bri on Instagram @briannalamb

But first, the ladies dive into some current events, weighing in on the "Liver King controversy" and also a discussion on whether the rise in cosmetic procedures in women is part of women's empowerment or just another way for women to feel like they aren't good enough without some kind of outside intervention. We'd love to hear your thoughts on these topics! Please send your feedback to musclescience4women@gmail.com and we may read your comments on the show!

Thanks to our show sponsor Optimal Carnivore, the makers of high-quality, nutrient-dense whole food supplements. We love their grass-fed organ complex, and you'll get 10% off your first order with the discount code MUSCLESCI on their Amazon Store: https://www.amazon.com/optimalcarnivore

If you want to sign up for the MSW program and have Ashleigh and Rachel as your personal coaches, along with a comprehensive 12-week training plan and hours of high-level content on nutrition, training, recovery, and much more, you can sign up now by going to this link: musclescienceforwomen.com