Muscle Science for Women

Ep 143: Fiber myths: how much do you actually need?

How much fiber do you actually need, and can you overdo it? Rachel and Ashleigh sort the fiber claims that hold up from the ones that don't: where the 30 gram number came

Ep 142: Emotional eating: the shame cycle and how to break it

In this episode, Rachel and Ashleigh talk about recent struggles with comfort eating, sharing the reality that nearly EVERYONE has experienced at least once: eating in se

Ep 141: What you need to know about pelvic floor health and strength training

If you've been wanting a masterclass on pelvic floor health, look no further. Ashleigh interviews Dr. Caroline Packard, DPT, a pelvic floor physical therapist, lifelong a

Ep 140: Should Women Fast? Talking fat loss, muscle growth & sustainability

Rachel and Ashleigh both ran a short fast in the same week, Ashleigh for 36 hours and Rachel for 24, and this conversation is what came out of it. They cover why they eac

Ep 139: The Science of Sprinting - Burn Fat, Build Power & Live Longer

Brad Kearns is a New York Times bestselling author, including his recent book Born to Walk. He's a #1 world-ranked Masters track & field high jumper in 2025 and a #3 worl

Ep 138: GLP-1's and Building muscle: What you need to know

Does it suddenly feel like everyone you know is on a GLP-1 medication? Even people who seem to be using it just to lose those "last ten pounds"? Are you feeling pressure

Ep 137: Here's what you actually need to do to lose body fat

If you listened to episode 136 and completed the six-step audit to determine if you're REALLY doing the right things to lose fat, and you're still at a loss, you may be t

Ep 136: Is your fat loss stalling? Check these 6 things

Have you been trying, seemingly forever, to lose fat, and just not seeing the results you want? Maybe you've tried a bunch of methods or different diets, you've tried exe

Ep 135: How Fit Moms Raise Active Kids

In today's episode, Ashleigh speaks with family and motherhood fitness influencer Kayla (@kdavis_fitness on IG) about balancing fitness and motherhood as a mom of three (

Ep 134: Are you training in the wrong zone? How to use training zones effectively

In this episode, Ashleigh and Rachel provide a comprehensive overview of the Training Zones 1 through 5, giving you all the information you need to understand and use the

Ep 133: Are you self-sabotaging your own goals (and happiness)?

In this episode Rachel and Ashleigh answer questions about how sleep can impact meal timing, how to properly breathe during exercise (especially for those of you who alwa

Ep 132: Heal your gut with Hannah Aylward

In this episode Ashleigh speaks with Hannah Aylward, a Certified Holistic Health Coach, Gut Health Expert + Mindfulness Advocate, to help breakdown:  The major gut heal

Ep 131: How to train NOW to be strong at 80

In this episode, hosts Ashleigh and Rachel discuss what we need to be doing now to live the life we want when we're older, including discussing some key markers of longev

Ep 130: Influencer red flags | act like a baby - for your health

In this solo episode, Ashleigh offers some food for thought on how to handle the onslaught of health information we are exposed to on a daily basis, and how to determine

Ep 129: Super disciplined, or just not resilient?

In this episode, hosts Ashleigh and Rachel give updates on their Dopamine Reset Challenge, continue to explore the impact of AI, talk about the latest negative fitness tr

Ep 128: Does more control = more freedom?

In this episode, Ashleigh and Rachel explore practical strategies for optimizing routines, managing dopamine, and choosing the right support systems to enhance overall we

Ep 127: Beet juice, vibration plates, red light therapy: do they work?

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, vibra

Ep 126: Is your favorite workout overrated?

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 g

Ep 125: Is your Type-A approach helping or hurting you?

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 T

Ep 124: Is AI going to take over coaching (and our brains)?

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