Free Daily Podcast Summary
Muscle Science for Women: Daily Summaries Delivered
by Ashleigh VanHouten & Rachel Gregory | Fitness, Strength Training, Wellness
Muscle Science for Women is a weekly podcast for women who want to build muscle, get stronger, improve their nutrition, and understand what their bodies actually need, especially in their 40s and beyond. Hosted by Rachel Gregory, MS, CNS, CSCS, and Ashleigh VanHouten, each episode takes a question women are asking and breaks down what the research says, what matters in real life, and what you can actually do with that information. Rachel is a nutritionist, strength and conditioning specialist, and the founder of RG Fitness. Ashleigh is an author, coach, and former nationally ranked natural figure competitor and powerlifter. Together, they bring science, coaching experience, personal stories, and plenty of honest conversation to topics that are often confusing, oversimplified, or buried under a mountain of internet bullshit. You'll hear conversations about strength training during perimenopause and menopause, hormone replacement therapy, bone density, body composition, and how to train now so you can still be strong at 80. Rachel and Ashleigh also dig into the fundamentals beneath it all, including protein, fat loss, maintenance phases, muscle growth, rep ranges, cardio, training zones, GLP-1s, fasting, gut health, pelvic floor health, emotional eating, and the habits that make progress sustainable. This is not about chasing perfection or following one rigid plan. It's about understanding the why behind training and nutrition so you can make better decisions for your body, your goals, and the season of life you're in.
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- 2 days ago55 min
Type A fitness habits: 5 things holding back your progress
If you consider yourself Type A, this episode is for you. Ashleigh and Rachel go through five big things Type A fitness folks do that can get in the way of their own health and goals, even when they think they are doing the right thing. No spoilers, but they cover stress management, poor long-term planning, rigidity, and an inability to celebrate success as just a few of the elements they see repeatedly in high-performing clients. Ashleigh shares some findings from her recent blood work and Rachel talks about her online group coaching program. Interested in joining Rachel's Group Coaching Program? Check it out here: https://rgfit.com/theflexfam Mentioned in this episode: Fear and your fitness goals: when to listen, when to push https://www.youtube.com/watch?v=9LhrpUCFlfE Do you see yourself in any of these five, or have you tried staring at a wall for 10 minutes? Share at musclescience4women@gmail.com and we'll chat about it on the pod! This episode is sponsored by Peluva, makers of five-toe, zero-drop, barefoot-style shoes. When you put on a pair of Peluvas, you are getting an automatic foot strengthening effect, a toe spacer effect, and a healing effect from the damage caused by regular shoes. Peluva has sufficient cushioning to use for all manner of everyday movement, fitness and athletic activities, and navigating hard modern surfaces. And they look (surprisingly) good, and are super comfortable. Go ahead and use your specialized athletic shoes, work boots or even high heels when you need to, but the more you wear minimalist shoes when walking around and exercising safely, you can reawaken the natural functionality of the human foot to stand, walk, run, and perform. Visit https://checkout.peluva.com/MUSCLEMAVEN and use the code MUSCLEMAVEN for 10% off your first pair! 04:18 Intra-workout candy 09:51 Blood work and ferritin 19:01 Type A fitness habits 22:42 Ignoring stress management 29:46 Majoring in the minors 35:11 Not planning long-term 42:16 Zealous fitness beliefs 46:20 Not enjoying the process Watch on YouTube: https://youtu.be/ztVXZm4wv5I Programs Muscle Science For Women, 12-week strength program: https://rgfit.com/msw Grow Your Glutes, 8 weeks: https://rgfit.com/glutes Strong and Sculpted Shoulders, 8 weeks: https://rgfit.com/shoulders Fit Pregnancy Program: https://rgfit.com/fit-pregnancy Dopamine Reset Challenge, 10 days: https://rgfit.com/offers/BAQj63ya Newsletter: https://substack.com/@musclescienceforwomen Ashleigh VanHouten: https://ashleighvanhouten.com, Instagram @themusclemaven (https://www.instagram.com/themusclemaven/) Rachel Gregory: https://rgfit.com, Instagram @rachelgregory.cns (https://www.instagram.com/rachelgregory.cns/)
- 1 weeks ago42 min
6 food swaps for fat loss
Ashleigh and Rachel go through six major food swaps for fat loss for anyone who wants to make more mindful, empowered, and reasonable choices in their diet. Ashleigh highlights the differences between a healthy diet and a fat loss diet; Rachel shares the frozen blueberry cereal she has been making, and they also talk about smart swaps that can reduce calories without reducing satisfaction and flavor, and how to avoid hidden calories you may not even know you're consuming. It's a nuanced coversation that touches on the balance between food awareness and food obsession. Got a food swap that works for you that we missed? Tell us at musclescience4women@gmail.com and we'll chat about it on the pod! Head to truenutrition.com/MUSCLE and use the code MUSCLE for 20% off your custom mix! Head to truenutrition.com/MUSCLE and use the code MUSCLE for 20% off your custom protein mix! Choose from a range of protein bases (egg white, grass-fed beef protein, isolate, and much more), tons of amazing flavors, and add up to four supplemental boosts like essential amino acids, collagen, adaptogens, electrolytes, and so much more. You can even take a quiz to have True Nutrition recommend a formulation to meet your unique needs. 01:45 Healthy diet versus fat loss diet: are they the same? Why or why not? 05:54 Choose Leaner protein 11:12 The benenfit of High volume foods 17:32 Why you should avoid Plain carbs as snacks 26:38 Adding protein to treats 28:04 Lower fat condiments and add-ons - how to do this without falling into the "low fat everything" trap 32:32 Drinking your calories: the biggest culprit in added calories? Watch on YouTube Programs Muscle Science For Women, 12-week strength program Grow Your Glutes, 8 weeks Strong and Sculpted Shoulders, 8 weeks Fit Pregnancy Program Dopamine Reset Challenge, 10 days Newsletter Ashleigh VanHouten | Instagram @themusclemaven Rachel Gregory | Instagram @rachelgregory.cns
- 2 weeks ago31 min
Ep 147: Listener Q&A: birth control and a stalled fat loss plan
In this episode, the ladies answer listener questions, including a big one about oral contraceptives and their impact on muscle building, and a fat loss plateau case study. Ashleigh and Rachel answer a listener's question about whether the pill limits your ability to build muscle, then work through a listener's attempt to lose the same 12 pounds again with the exact same plan that worked the first time, but doesn't seem to be working now They also talk about training frequency, how important your daily steps are (and what they're important for) how important scale weight is scale weight when working on body recomposition, and much more. Have a question or a case study you want Ashleigh and Rachel to dig into? Send it to musclescience4women@gmail.com and we might chat about it on the pod! Head to truenutrition.com/MUSCLE and use the code MUSCLE for 20% off your custom protein mix! Choose from a range of protein bases (egg white, grass-fed beef protein, isolate, and much more), tons of amazing flavors, and add up to four supplemental boosts like essential amino acids, collagen, adaptogens, electrolytes, and so much more. You can even take a quiz to have True Nutrition recommend a formulation to meet your unique needs. https://truenutrition.com/muscle 15:42 Birth control and muscle building 23:43 Fat loss plateau case study 25:03 The "fat loss plateau" audit 27:39 Training frequency 28:25 The downsides to tracking scale weight Watch on YouTube: https://youtu.be/dkfVtSqSH5w Programs Muscle Science For Women, 12-week strength program: https://rgfit.com/msw Grow Your Glutes, 8 weeks: https://rgfit.com/glutes Strong and Sculpted Shoulders, 8 weeks: https://rgfit.com/shoulders Fit Pregnancy Program: https://rgfit.com/fit-pregnancy Dopamine Reset Challenge, 10 days: https://rgfit.com/offers/BAQj63ya Newsletter: https://substack.com/@musclescienceforwomen Ashleigh VanHouten: https://ashleighvanhouten.com, Instagram @themusclemaven (https://www.instagram.com/themusclemaven/) Rachel Gregory: https://rgfit.com, Instagram @rachelgregory.cns (https://www.instagram.com/rachelgregory.cns/)
- 3 weeks ago42 min
Ep 146: Fear and your fitness goals: when to listen, when to push
Fear, avoidance, perfectionism and voluntary discomfort: Ashleigh hosts solo this week and talks through how fear works in the brain and body, and how it shows up around fitness goals and your life in general. She shares some of her own fears, and the fears listeners sent her on social media; covers the difference between fear and danger; how avoidance is actually beneficial (to a point); three questions to ask yourself when something feels scary and you're determining whether or not you should proceed, and much more. Have a story about something you were afraid of and then overcame? Share it at musclescience4women@gmail.com and we might share it on the pod! This episode is sponsored by Peluva, makers of five-toe, zero-drop, barefoot-style shoes. When you put on a pair of Peluvas, you are getting an automatic foot strengthening effect, a toe spacer effect, and a healing effect from the damage caused by regular shoes. Peluva has sufficient cushioning to use for all manner of everyday movement, fitness and athletic activities, and navigating hard modern surfaces. And they look (surprisingly) good, and are super comfortable. Go ahead and use your specialized athletic shoes, work boots or even high heels when you need to, but the more you wear minimalist shoes when walking around and exercising safely, you can reawaken the natural functionality of the human foot to stand, walk, run, and perform. Visit https://checkout.peluva.com/MUSCLEMAVEN and use the code MUSCLEMAVEN for 10% off your first pair! 05:43 What fear is 10:50 Fear versus danger 11:52 Fight, flight or freeze 14:10 Fear in fitness goals 15:17 The surprising benefits of avoidance 18:54 Procrastination and perfectionism 24:28 Three questions to ask when you're afraid 37:54 Fitness as a fear practice Watch on YouTube: https://youtu.be/9LhrpUCFlfE Programs Muscle Science For Women, 12-week strength program: https://rgfit.com/msw Grow Your Glutes, 8 weeks: https://rgfit.com/glutes Strong and Sculpted Shoulders, 8 weeks: https://rgfit.com/shoulders Fit Pregnancy Program: https://rgfit.com/fit-pregnancy Dopamine Reset Challenge, 10 days: https://rgfit.com/offers/BAQj63ya Newsletter: https://musclescienceforwomen.substack.com Ashleigh VanHouten: https://ashleighvanhouten.com, Instagram @themusclemaven (https://www.instagram.com/themusclemaven/) Rachel Gregory: https://rgfit.com, Instagram @rachelgregory.cns (https://www.instagram.com/rachelgregory.cns/)
- Oct 6, 202643 min
Ep 145: Fitness trends rated: peptides, intuitive eating and more
Sleepmaxxing, peptides, intuitive eating, and AI personal training: Ashleigh and Rachel give their thoughts--underrated or overrated- on a list of fitness trends, food ideas. Ashleigh shares about a physical app blocker she has been testing for about a week, and they also talk about "wellness raves", the muscle mommy label, dating apps and run clubs, and much more. Anything else in the fitness world that you think is under or overrated? Share at musclescience4women@gmail.com and we'll chat about it on the pod! This episode is sponsored by Peluva, makers of five-toe, zero-drop, barefoot-style shoes. When you put on a pair of Peluvas, you are getting an automatic foot strengthening effect, a toe spacer effect, and a healing effect from the damage caused by regular shoes. Peluva has sufficient cushioning to use for all manner of everyday movement, fitness and athletic activities, and navigating hard modern surfaces. And they look (surprisingly) good, and are super comfortable. Go ahead and use your specialized athletic shoes, work boots or even high heels when you need to, but the more you wear minimalist shoes when walking around and exercising safely, you can reawaken the natural functionality of the human foot to stand, walk, run, and perform. Visit https://checkout.peluva.com/MUSCLEMAVEN and use the code MUSCLEMAVEN for 10% off your first pair! 01:07 Ashleigh's app-blocking Brick experiment 05:20 Physical barriers, junk food and the reward pathway 13:10 Sleepmaxxing 16:19 Peptides 20:45 Wellness raves 22:34 Muscle mommy 23:41 Dating apps and run clubs 26:16 HYROX as a way to meet people 28:59 Intuitive eating 32:28 AI personal training Watch on YouTube: https://youtu.be/fucYPnYJuUk Programs Muscle Science For Women, 12-week strength program: https://rgfit.com/msw Grow Your Glutes, 8 weeks: https://rgfit.com/glutes Strong and Sculpted Shoulders, 8 weeks: https://rgfit.com/shoulders Fit Pregnancy Program: https://rgfit.com/fit-pregnancy Dopamine Reset Challenge, 10 days: https://rgfit.com/offers/BAQj63ya Newsletter: https://substack.com/@musclescienceforwomen Ashleigh VanHouten: https://ashleighvanhouten.com, Instagram @themusclemaven (https://www.instagram.com/themusclemaven/) Rachel Gregory: https://rgfit.com, Instagram @rachelgregory.cns
- Sep 29, 202653 min
Ep 144: Food addiction, short workouts and training on low iron
Can you be addicted to food? Rachel opens with the research she has been doing since the emotional eating episode. Then the ladies answer two listener questions: whether three, ten-minute blocks spread across a day can build strength, and how to adjust training through heavy cycles, low iron and deep fatigue. Head to truenutrition.com/MUSCLE and use the code MUSCLE for 20% off your custom mix! Choose a mix of protein bases, a range of delicious flavors and sweetness level, and boost your protein with adaptogens, collagen, immune support, electrolytes and much more. Ashleigh loves the chocolate fudge brownie with a grassfed New Zealand beef protein base, and Rachel is testing different protein base combos for the ultimate protein ice cream recipe. Save time, effort, and money by combining all your supplement needs into one delicious protein powder. CHAPTERS 00:13 Welcome 00:47 Rachel's update and feedback on the emotional eating episode 01:51 Food addiction as an emerging term 04:57 Why food addiction is harder to talk about than other addictions 06:48 Eating disorders, restriction, and what is different here 09:20 Ashleigh on the sourdough cookies she took out of the house 11:44 Stacked rewards at night and the Dopamine Reset Challenge 13:00 What the hosts will and will not weigh in on 15:36 The carnival game analogy for food reward 17:40 Consistency over extremes 18:54 Hannah's question about short strength sessions through the day 21:12 Rachel on exercise snacks, warming up, and tracking overload 22:48 Showing up in a season that is not optimal 27:48 Tiana's question about heavy cycles, low iron and fatigue 29:06 Ashleigh on grace, and what low iron actually feels like 33:04 Rachel on maintenance, not a deficit, and getting support 40:02 The sports betting ad and the outrage economy 49:10 The YouTube channel and clips 52:44 Where to send questions PROGRAMS Muscle Science For Women, 12-week strength program: https://rgfit.com/msw Grow Your Glutes, 8 weeks: https://rgfit.com/glutes Strong and Sculpted Shoulders, 8 weeks: https://rgfit.com/shoulders Fit Pregnancy Program: https://rgfit.com/fit-pregnancy Dopamine Reset Challenge, 10 days: https://rgfit.com/offers/BAQj63ya Newsletter: https://substack.com/@musclescienceforwomen Ashleigh VanHouten: https://ashleighvanhouten.com Instagram @themusclemaven: https://www.instagram.com/themusclemaven/ Rachel Gregory: https://rgfit.com Instagram @rachelgregory.cns: https://www.instagram.com/rachelgregory.cns/
- Sep 22, 202647 min
Ep 143: Fiber myths: how much do you actually need?
How much fiber do you actually need, and can you overdo it? Rachel and Ashleigh sort the fiber claims that hold up from the ones that don't: where the 30 gram number came from, what happens when you jump from 10 grams to 40, whether fiber does anything for your hormones, and what to do about constipation on a GLP-1. They also talk about fiber supplements, resistant starch from cooked and cooled rice and potatoes, whether you should eat fiber before training, and more. Head to truenutrition.com/MUSCLE and use the code MUSCLE for 20% off your custom mix! Choose a mix of protein bases, a range of delicious flavors and sweetness level, and boost your protein with adaptogens, collagen, immune support, electrolytes and much more. Ashleigh loves the chocolate fudge brownie with a grassfed New Zealand beef protein base, and Rachel is testing different protein base combos for the ultimate protein ice cream recipe. Save time, effort, and money by combining all your supplement needs into one delicious protein powder. 02:06 Protein versus fiber, and internet rage bait 03:04 Catch-up: Ashleigh's full blood panel 12:41 Where the 30 gram number came from 16:04 Digestion and regularity as feedback 18:01 Claim: fiber fills you up so you eat less 20:28 Fiber and the number on the scale 22:34 Net carbs 24:46 Claim: fiber supplements are a shortcut 29:53 Claim: fiber balances your hormones 32:02 Constipation on a GLP-1 34:39 Fiber intake moves with calories 36:15 Cooking and cooling rice and potatoes for resistant starch 39:01 Fiber before training 41:03 Whole versus ground flaxseed 41:41 Fiber before bed, and where to send questions Watch on YouTube: https://youtu.be/I6eWkvmLDuQ Programs Muscle Science For Women, 12-week strength program: https://rgfit.com/msw Grow Your Glutes, 8 weeks: https://rgfit.com/glutes Strong and Sculpted Shoulders, 8 weeks: https://rgfit.com/shoulders Fit Pregnancy Program: https://rgfit.com/fit-pregnancy Dopamine Reset Challenge, 10 days: https://rgfit.com/offers/BAQj63ya Newsletter: https://substack.com/@musclescienceforwomen Ashleigh VanHouten: https://ashleighvanhouten.com , Instagram @themusclemaven Rachel Gregory: https://rgfit.com , Instagram @rachelgregory.cns
- Sep 15, 202651 min
Ep 142: Emotional eating: the shame cycle and how to break it
In this episode, Rachel and Ashleigh talk about recent struggles with comfort eating, sharing the reality that nearly EVERYONE has experienced at least once: eating in secret, or feeling shame and guilt over their food choices, and eating in a way that doesn't support your goals even when you know you don't really want to. Why do we sometimes eat compulsively even when we tell ourselves we shouldn't, or don't want to? Why do we feel so much shame around "guilty pleasure" eating? Rachel also shares where she has been over the past few months, including another heartbreak/grief cycle, a period of depression, starting a low dose antidepressant, and the body image feelings that come with regaining weight. In addition to sharing some very personal stories, they also offer a range of strategies and tactics for breaking habits that aren't serving you: things like urge surfing, planning, mindfulness and other therapies that can have a big impact. Some big lessons come out of this episode, including the fact that you are not alone in your struggles; externalizing your fears can make them less scary; and there is always work to be done (and why this is a good thing!) Thank you to our sponsor, True Nutrition, where you can customize your own protein! Choose a mix of protein bases, a range of delicious flavors and sweetness level, and boost your protein with adaptogens, collagen, immune support, electrolytes and much more. Ashleigh loves the chocolate fudge brownie with a grassfed New Zealand beef protein base, and Rachel is testing different protein base combos for the ultimate protein ice cream recipe. Save time, effort, and money by combining all your supplement needs into one delicious protein powder. Head to truenutrition.com/MUSCLE and use the code MUSCLE for 20% off your custom mix! Chapters 00:13 What this episode covers instead of fiber 03:44 Listener feedback on the Strong and Sculpted Shoulders program 05:48 Using food to take the edge off 08:36 Why the brain defaults to food under stress 10:16 Shame, guilt, and eating in secret 11:43 Meeting the pattern with compassion instead of shame 15:13 Getting back on track faster instead of never messing up 16:04 Urge surfing and pausing before you react 19:30 Interrupting the pattern and building new pathways 21:16 Setting up your environment and taking a portion instead of the whole bar 24:43 Working with a coach, structure, and tracking as data 26:11 Change takes time, Ashleigh on eating two dinners 28:25 Rachel on the past few months 30:18 Getting lean while depressed 32:41 Starting an antidepressant and what changed 36:27 Body image, postpartum, and pressure in the fitness industry 39:29 Externalizing it and asking for help 41:27 Stigma around antidepressants and weight loss drugs 45:43 What this podcast is for 47:00 The work is not done 48:55 Sponsor break, True Nutrition 51:42 Sign off Takeaways Both hosts say they eat to cope with stress, and both say that knowing the mechanism does not stop them doing it. Rachel frames the goal as getting back faster rather than never slipping, and says that interrupting the pattern even once starts building new pathways you can prove to yourself. Ashleigh's tool is putting time between the urge and the reaction, five or ten minutes, then deciding, so the choice is a made one either way. Rachel's portion approach for clients: take a serving instead of the whole bar, eat it somewhere else, pay attention to it, then step away and pick a different way to cope if the feeling is still there. Rachel says a low dose antidepressant has helped alongside therapy and her own work, and she is careful to say the medication did not cause the weight gain. Watch on YouTube: https://youtu.be/vehl-lpMXM8 Programs Muscle Science For Women, 12-week strength program: https://rgfit.com/msw Grow Your Glutes, 8 weeks: https://rgfit.com/glutes Strong and Sculpted Shoulders, 8 weeks: https://rgfit.com/shoulders Fit Pregnancy Program: https://rgfit.com/fit-pregnancy Dopamine Reset Challenge, 10 days: https://rgfit.com/offers/BAQj63ya Newsletter: https://substack.com/@musclescienceforwomen Ashleigh VanHouten: https://ashleighvanhouten.com , Instagram <a href= "https://www.instagram.com
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About Muscle Science for Women
Muscle Science for Women is a weekly podcast for women who want to build muscle, get stronger, improve their nutrition, and understand what their bodies actually need, especially in their 40s and beyond. Hosted by Rachel Gregory, MS, CNS, CSCS, and Ashleigh VanHouten, each episode takes a question women are asking and breaks down what the research says, what matters in real life, and what you can actually do with that information. Rachel is a nutritionist, strength and conditioning specialist, and the founder of RG Fitness. Ashleigh is an author, coach, and former nationally ranked natural figure competitor and powerlifter. Together, they bring science, coaching experience, personal stories, and plenty of honest conversation to topics that are often confusing, oversimplified, or buried under a mountain of internet bullshit. You'll hear conversations about strength training during perimenopause and menopause, hormone replacement therapy, bone density, body composition, and how to train now so you can still be strong at 80. Rachel and Ashleigh also dig into the fundamentals beneath it all, including protein, fat loss, maintenance phases, muscle growth, rep ranges, cardio, training zones, GLP-1s, fasting, gut health, pelvic floor health, emotional eating, and the habits that make progress sustainable. This is not about chasing perfection or following one rigid plan. It's about understanding the why behind training and nutrition so you can make better decisions for your body, your goals, and the season of life you're in.
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