Latest Maven Podcast Episodes
Ep 72: How to improve bone density | partial ROM reps for hypertrophy?
Muscle Science for Women - June 25, 2024 05:10 - 39 minutes ★★★★★ - 261 ratingsIn 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 impor...
Ep 71: Did you ruin your metabolism by undereating?
Muscle Science for Women - June 18, 2024 05:30 - 32 minutes ★★★★★ - 261 ratingsIn 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 pro...
Ep 70: How much muscle is enough - or too much?
Muscle Science for Women - June 04, 2024 05:22 - 40 minutes ★★★★★ - 261 ratingsThis 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? Ho...
Ep 69: Are some people just not "built" for certain exercises? | How many meals per day is optimal?
Muscle Science for Women - May 21, 2024 05:41 - 36 minutes ★★★★★ - 261 ratingsIn 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 ra...
Ep 68: Too much dietary protein causes cardiovascular disease (again)? Discussing the latest study
Muscle Science for Women - May 14, 2024 05:06 - 39 minutes ★★★★★ - 261 ratingsIn 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 ab...
Ep 67: Lessons on nutrition and muscle building from Stan Efferding
Muscle Science for Women - May 07, 2024 05:18 - 1 hour ★★★★★ - 261 ratingsEnjoy 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 Bodybuilde...
Ep 66: How to Figure Out Maintenance Calories? | Herniated Disc Recovery
Muscle Science for Women - April 30, 2024 05:01 - 30 minutes ★★★★★ - 261 ratingsIn 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...
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: 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 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 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...
What One Executive Assistant Learned from Being in the Room with Renowned Tech Leaders
REACH - A Podcast for Executive Assistants - January 29, 2024 12:00 - 1 hour ★★★★★ - 105 ratingsIn her nearly 25-year long career, Anita Gaeta has had two primary support relationships, each lasting over a decade, which suggests a lot not only about Anita’s immense value to these executives, but also the depth and extent of her partnerships and the tremendous opportunities for learning and...
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...
Understanding Your Rights as an Employee + Tips for Executive Assistants Creating Workplace Policies
REACH - A Podcast for Executive Assistants - December 18, 2023 16:18 - 1 hour ★★★★★ - 105 ratingsIf you’re an executive assistant curious about your rights as an employee or perhaps you work in an environment where you’re tasked with being the defacto HR person or setting employee policy, this episode is for you. We're diving into the complex world of employment law with two experts who kno...
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...
Defining & Owning Your Support Style: Advice for Executive Assistants Working in Creative Entrepreneurship
REACH - A Podcast for Executive Assistants - December 04, 2023 12:00 - 41 minutes ★★★★★ - 105 ratingsNatasha Rodriguez, Business Operations Manager at Eyeswoon joins us from Brooklyn to talk about her role supporting the renowned Athena Calderone, dubbed as “the modern girl’s Martha Stewart” by none other than The New York Times. You may know Athena as a chef and author of the James Beard award...
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...
Related Maven Topics