Ava Cowan and James Russo are key members of Team Biolayne, contributing their expertise to the Muscle Growth Podcast, where they explore various aspects of fitness, nutrition, and muscle development, with a special focus on the most important macro nutrient for building muscle - protein!
Ava Cowan
Ava Cowan is a highly accomplished bodybuilder and fitness professional, celebrated for her inspiring journey in health and wellness. Known for emphasizing mental resilience alongside physical strength, Ava shares valuable experiences to motivate others on their fitness paths. Her approach blends evidence-based strategies with relatable insights, earning her respect throughout the fitness community. With countless bodybuilding titles under her belt, Ava truly “walks the walk”—making her insights invaluable to anyone serious about fitness!
James Russo
James Russo is a senior in the Applied Exercise Science program at Springfield College and has recently applied to UConn's PhD program in Nutritional Sciences. He is an ISSN Sports Nutritionist, a natural bodybuilder, and currently serves as a teaching assistant for the Sports Nutrition course at Springfield. James aspires to become a college professor, focusing on the science of metabolism, optimal protein intake, supplementation, and nutritional needs for bodybuilding.
Since July, James has been working closely with Ava Cowan, from whom he has gained invaluable insights into the practical applications of nutritional concepts. He expresses deep gratitude for her mentorship, noting that it has significantly enhanced his understanding of the field.

Together, Ava and James provide listeners with a blend of practical knowledge and scientific insight on muscle growth and nutrition, making their podcast episode an essential resource for anyone interested in optimizing their fitness journey.

In today’s episode, Ava and James dive into a wide range of insights, covering both personal journeys and expert knowledge: Some of the topics include:
James’ journey from wrestling to bodybuilding and the challenges and rewards of that transition.
Ava’s impressive shift from personal trainer to pro figure athlete, including her completion of a rigorous 16-month CPTS program that only 2 or 3 out of an original 60 in Florida managed to complete.
Ava’s discovery of Layne Norton during his PhD, which led her to compete in Figure Universe, Olympia, and Arnold events, eventually bringing her to work with Team Biolayne—a full-circle moment in her career.
Ava’s latest competitive milestone as a WBFF pro in 2021.
The importance of sustainability in fitness and lifestyle choices.
The power of visualization, including Layne Norton’s famous striated glutes as a motivational tool!
Deep insights into complete proteins and the essentials:
Protein, leucine, BCAAs, and EAAs.
mTOR and its role in muscle growth.
The role of amino acids in overall fitness.
A fresh perspective on processed foods, emphasizing that “processed” doesn’t mean “bad”—highlighted by whey as an example of a highly processed but high-quality protein.
Comparisons of protein sources, such as casein, pea, and soy protein.
The significance of understanding RDAs (Recommended Daily Allowances).
Why regular bloodwork is essential for tracking health and fitness.
And so much more! Get ready for a truly informative episode.