Latest Ashleighvanhouten Podcast Episodes
Ep 65: Aging well doesn't happen by accident: how to enjoy the process
Muscle Science for Women - April 23, 2024 05:16 - 30 minutes ★★★★★ - 261 ratingsThe term "aging," to many, is a bad word, associated with negative changes and a general decline in health. But many of the negative aspects we associate with aging aren't inevitable. In this episode re-release, Ashleigh speaks with New York Times bestselling author, weight-loss and natural anti...
Ep 64: Lowering LDL cholesterol on a high-protein diet | Are healthy desserts "orthorexic"?
Muscle Science for Women - April 15, 2024 05:10 - 48 minutes ★★★★★ - 261 ratingsIn this episode the ladies answer questions from listeners including one about how to lower LDL cholesterol on a high protein diet: what might be causing the high LDL reading; what other factors other than diet may be contributing; and their advice for some lifestyle factors and further research...
Ep 63: Are BCAA's any good | Do you need a coffee detox?
Muscle Science for Women - April 09, 2024 05:15 - 36 minutes ★★★★★ - 261 ratingsIn this episode, Rachel and Ashleigh answer listener questions about the efficacy of BCAA's for muscle building and recovery, the concept of "macro thresholds" ie, how much wiggle room do you have with your macros if you're trying to lose fat, and whether or not you should really be doing a coff...
Ep 62: Vegan Protein | Nutritional deficiencies from a meat-based diet?
Muscle Science for Women - April 02, 2024 05:02 - 43 minutes ★★★★★ - 261 ratingsIn this episode, Ashleigh and Rachel talk about how to enjoy vacation without guilt, vegan protein powders, and Ashleigh's nutritional deficiency test results. They discuss how to balance "vacation mentality" with enough discipline that provides a sense of control while still allowing you to enj...
Ep 61: Are genetic "body types" a thing, and how do you train accordingly?
Muscle Science for Women - March 26, 2024 05:11 - 37 minutes ★★★★★ - 261 ratingsThis is a fun one! In today's episode, Rachel and Ashleigh discuss the concept of body types: (you've probably heard of these, ectomorph, endomorph, and mesomorph). They talk about: how these body types are characterized if there's real "truth" to these categorizations whether you can chang...
Ep 60: Talking to teens about fitness
Muscle Science for Women - March 19, 2024 05:05 - 39 minutes ★★★★★ - 261 ratingsAshleigh and Rachel are VERY excited to answer questions from some younger listeners! They answer questions from a high school listener about weight gain and birth control, training plans for weight loss, training around injury, and optimal nutrition for younger people. They also dive into pe...
Ep 59: Essential Amino Acids: what exactly are they and why do we need them
Muscle Science for Women - March 12, 2024 05:09 - 1 hour ★★★★★ - 261 ratingsIn this episode Ashleigh asks the CEO and co-founder of Kion, Angelo Keely, to do a deep dive on essential amino acids. As a life-long meat eater, Ashleigh is skeptical about EAA supplements, so they talk about: What essential amino acids are and why they're important The differences between ...
Ep 58: Should Ashleigh give up working out? | Can stronger glutes fix low back pain?
Muscle Science for Women - March 05, 2024 11:04 - 40 minutes ★★★★★ - 261 ratingsIn this episode Ashleigh shares her struggles with burnout, comparing her current self to her former self, and struggling with balancing her current goals and responsibilities with her training plan. She and Rachel dive into concepts like identity and fitness, the importance of training in an or...
Ep 57: How to "start over" in the gym | Rachel's new job
Muscle Science for Women - February 27, 2024 06:05 - 32 minutes ★★★★★ - 261 ratingsIn this episode of Muscle Science for Women, Ashleigh and Rachel dive into a case study of a woman looking to start over again in her fitness and strength journey, after kids and taking time away from the gym. They provide practical tips on how to overcome obstacles and mental hurdles, identify ...
Ep 57: Working out with low back pain | Rachel's new job
Muscle Science for Women - February 27, 2024 06:05 - 32 minutes ★★★★★ - 261 ratingsIn this episode, Ashleigh and Rachel dive into a case study of a woman trying to figure out her low back pain, and what she should (or shouldn't) do in the gym while trying to stay fit and heal her low back issues. If you're dealing with low back pain, should you stop everything until you figure...
Ep 56: Not making progress in your fitness goals? Here's the missing piece
Muscle Science for Women - February 20, 2024 06:12 - 40 minutes ★★★★★ - 261 ratingsIn this episode, Ashleigh and Rachel talk about some of the ways their beliefs and behaviors around fitness and nutrition have changed over the past ten years; they discuss what may be missing from your plan if you seem to be doing everything right but just aren't seeing progress; and what the m...
Ep 55: Can you REALLY grow your legs in a home gym? | Prepping for pregnancy
Muscle Science for Women - February 13, 2024 06:12 - 40 minutes ★★★★★ - 261 ratingsIn this episode Ashleigh and Rachel discuss whether or not you can effectively grow your legs and glutes with a limited home gym (and give plenty of advice on how you can maximize your workouts no matter where you are or what equipment you have). They both recently invested in some of the trendy...
Ep 54: Maybe gluten and dairy aren't so bad | Our blood glucose experiment
Muscle Science for Women - February 06, 2024 06:00 - 34 minutes ★★★★★ - 261 ratingsIn this episode Ashleigh and Rachel dive into a variety of topics around nutrition, including understanding the difference between a food "sensitivity" and an actual allergy; they talk about whether foods that are widely touted as unhealthy (like gluten) should be avoided even if you don't seem ...
Ep 53: Staying on track with your health while traveling
Muscle Science for Women - January 30, 2024 06:04 - 38 minutes ★★★★★ - 261 ratingsIn this episode Rachel and Ashleigh discuss mindset and the do's and don'ts of staying healthy while traveling. Rachel has just come back from an epic three-week trip to Thailand, and Ashleigh is about to embark on an all-inclusive family vacation, so they chat about stuff like: How to approac...
Ep: 52 - Do's and don'ts: creatine, therapy, competitive bodybuilding
Muscle Science for Women - January 16, 2024 06:05 - 36 minutes ★★★★★ - 261 ratingsIn this episode, Ashleigh and Rachel answer listener questions about: Why creatine may be making you sick; The fun of coming up with new workout challenges; Resources for overcoming hypothalamic amenorrhea; Why most people shouldn't try competitive bodybuilding; New experiences with the...
Ep 51: Parasite Cleanses | Gut Health during Travel
Muscle Science for Women - January 09, 2024 06:05 - 1 hour ★★★★★ - 261 ratingsIn this episode, Ashleigh sits down with Halie Schoff, functional wellness and nutrition expert and coach who specializes in gut and hormonal health, to talk about how to best support digestive health during different phases of life. They also discuss certain controversial health practices (coff...
Ep 50: Training around injuries | What people get wrong about muscle building
Muscle Science for Women - December 19, 2023 06:06 - 36 minutes ★★★★★ - 261 ratingsIn the LAST episode of 2023, Ashleigh and Rachel talk about goals and answer listener questions about: Training around injuries: how to keep training, how to avoid making injuries worse, and how to know when it's time to back off or keep going Reverse dieting - what it means, how to do it, an...
Ep 49: Can we really change our mindset to improve our health?
Muscle Science for Women - December 12, 2023 06:23 - 1 hour ★★★★★ - 261 ratingsIn this episode, Ashleigh speaks with Erin Power, the coaching and curriculum director at the Primal Health Coach Institute about the complex and layered relationship between a health/fitness/nutrition coach and their client. They dive into topics like: How to get the most out of your coach (an...
Ep 48: How sore is too sore? | More glute-building tips
Muscle Science for Women - December 05, 2023 06:30 - 32 minutes ★★★★★ - 261 ratingsIn this episode, Ashleigh and Rachel answer more listener questions, like: What to do when your training goals conflict with your work requirements How to optimize training around high-stress jobs and shift work How to know when you're too sore to work out How to continue to traing your g...
Ep 47: Optimizing hormonal health throughout your life with menopause expert Esther Blum
Muscle Science for Women - November 21, 2023 14:15 - 1 hour ★★★★★ - 261 ratingsToday Ashleigh dives into your most frequently asked hormone questions with Esther Blum, an Integrative Dietitian and Menopause Expert. In the past 27 years she has helped thousands of women master menopause through nutrition, hormones and self-advocacy. Esther is the bestselling author of Se...
Ep 46: Ranting about lazy journalism | mainstream nutritionists | Instant gratification
Muscle Science for Women - November 14, 2023 07:15 - 37 minutes ★★★★★ - 261 ratingsIn this episode Ashleigh and Rachel catch up on their lives, answer listener questions, and get pretty fired up over: Lazy journalism around diet and nutrition Major misconceptions about "super foods" and ideal diets that mainstream nutritionists are still teaching The biggest challenges th...
Ep 45: Fitness in your 40's and beyond | Dr. Stephanie Estima
Muscle Science for Women - October 31, 2023 05:16 - 1 hour ★★★★★ - 261 ratingsIn this week's episode, Ashleigh speaks with Dr. Stephanie Estima, a doctor of chiropractic and a health expert focusing on improving lifespan, health span, body composition, and optimal performance. They dive into topics like: Optimizing diet and training for longevity and health Optimizing ...
Ep 44: Is body positivity a good thing? | Are you eating more than you think?
Muscle Science for Women - October 17, 2023 05:35 - 54 minutes ★★★★★ - 261 ratingsIn this Q&A episode, Rachel and Ashleigh answer questions about: How to hydrate properly, and how alcohol factors in What to do when you've hit a body composition plateau How to determine if you're actually eating as much (or more, or less) than you think you are - spoiler alert, most of us...
Ep 43: Are weight "set points" real? | How to eat out on a diet
Muscle Science for Women - October 03, 2023 05:16 - 50 minutes ★★★★★ - 261 ratingsIn this episode, Ashleigh talks about the stress of sending her toddler to pre-school and her fitness plans for the rest of 2023; Rachel gives an update on her "mini cut" and they answer questions about how to eat out while on a diet. They also dive into the concept of a "weight set point": what...
Ep 42: Dr. Bill Schindler - What does it mean to eat like a human?
Muscle Science for Women - September 26, 2023 05:38 - 1 hour ★★★★★ - 261 ratingsIn this episode, Ashleigh speaks with Dr. Bill Schindler, an archaeologist, primitive technologist, chef, and author of the book, Eat Like a Human. They cover: His journey from having an unhealthy approach to food and body image in his younger years, to learning how to enjoy a more nourishing...
Ep 41: Rachel's "mini cut" | Girl dinner takedown
Muscle Science for Women - September 19, 2023 05:00 - 34 minutes ★★★★★ - 261 ratingsIn this episode Rachel tells us about her "mini cut" for an upcoming vacation, which leads to a discussion on pool party fashion; Ashleigh has a wellness industry rant about "girl dinner;" they talk about their favorite (and most embarrassing) music to listen to while working out, and they get i...
Ep 40: TMI Time! All about periods
Muscle Science for Women - September 05, 2023 05:15 - 37 minutes ★★★★★ - 261 ratingsAshleigh and Rachel get real womanly in this episode, covering everything about periods including: the period products we like and use; how to avoid premenstrual headaches, a case study about how to get your period back if you've lost it; and why having a period is "a luxury." We also t...
Ep 39: Best hormonal testing | Unilateral training | American Gladiators
Muscle Science for Women - August 22, 2023 05:10 - 41 minutes ★★★★★ - 261 ratingsIn this episode, Ashleigh and Rachel chat about the new American Gladiators documentary, what type of testing is best to determine hormone levels and overall health, and how to optimize unilateral --single limb--training: why it's important, what exercises are most impactful, and how to rest pro...
Ep 38: Thoughts on 75 Hard | Safe Tanning | Caffeine
Muscle Science for Women - August 08, 2023 05:15 - 42 minutes ★★★★★ - 261 ratingsIn this Q&A episode, Ashleigh and Rachel dive into the 75 hard challenge, they talk about safe sun exposure, caffeine consumption, and they revisit their old debate on using wrist straps when lifting...this is a fun one, don't miss it! If you have topic ideas or questions for the hosts, send ...
Ep 37: How to: fix bloating, find a good doctor, and target your hamstrings
Muscle Science for Women - August 01, 2023 05:15 - 48 minutes ★★★★★ - 261 ratingsIn this fun episode Ashleigh and Rachel show off some summer fashion (follow us on YouTube to watch the episodes!) and answer listener questions including: How to fix bloating, and how much stomach bloat is normal How to optimize good digestion How to find a doctor who understands the impor...
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