Muscle Science for Women

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 [email protected] 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

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 [email protected] 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/)

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 [email protected] 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, 90-minute workshop: https://rgfit.com/glutes Strong and Sculpted Shoulders, 90-minute workshop: 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/)

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 [email protected] 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/ufapWVj9tiE Programs Muscle Science For Women, 12-week strength program: https://rgfit.com/msw Grow Your Glutes, 90-minute workshop: https://rgfit.com/glutes Strong and Sculpted Shoulders, 90-minute workshop: 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

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. 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! CHAPTERS 06:48 Eating disorders, restriction, and what is different here 11:44 Stacked rewards at night and the Dopamine Reset Challenge 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 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 PROGRAMS Muscle Science For Women, 12-week strength program: https://rgfit.com/msw Grow Your Glutes, 90-minute workshop: https://rgfit.com/glutes Strong and Sculpted Shoulders, 90-minute workshop: 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/