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, [email protected], or send it to us on Instagram.

Check out our Substack here: https://musclescienceforwomen.substack.com

Learn about all of our training programs here: https://musclescienceforwomen.com/programs

Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen

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.

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, [email protected], or send it to us on Instagram.

Check out our Substack here: https://musclescienceforwomen.substack.com

Learn about all of our training programs here: https://musclescienceforwomen.com/programs

Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen

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.

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, [email protected], or send it to us on Instagram.

Check out our Substack here: https://musclescienceforwomen.substack.com

Learn about all of our training programs here: https://musclescienceforwomen.com/programs

Here's a link to the Kion creatine that Ashleigh recommends: https://glnk.io/j6vy/themusclemaven

Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen

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 [email protected], 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 [email protected], 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 [email protected] 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 [email protected].

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

Resources Mentioned:

• The Stutz documentary (Netflix)

• "The Tools" by Phil Stutz

• Whisper app (talk-to-text journaling)

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 [email protected].

Join our Substack here: https://substack.com/@musclescienceforwomen

Learn more about our programs here: https://musclescienceforwomen.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 [email protected].

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 [email protected].

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 [email protected].

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