In 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 be inherently less good for you; and much more.  If you have a question, comment, or topic idea for Muscle Science for Women, email it to musclescience4women@gmail.com Sign up for the new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders  Check out our specialized program, the Grow Your Glutes Workshop:  https://www.rgfit.com/glutes More info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com Thank you to our sponsor Purity Coffee! Quality coffee can be health promoting and help fight inflammation. Purity Coffee is certified organic and lab tested for pesticides, mold, and heavy metals. They use a proprietary roasting protocol that results (when tested) in up to 65% more antioxidants on average vs other organic coffees. It truly is the best of the best - and it tastes great, with a number of options for you to choose from - even a decaf and a 1/3 caffeinated option! Use our link or the discount code MSW25 to get a full 25% off your first order of the best coffee out there: https://puritycoffee.com/discount/MSW25

Ep 66: How to Figure Out Maintenance Calories? | Herniated Disc Recovery

Hosted by health coach and author Ashleigh VanHouten and  nutritionist and strength and conditioning specialist Rachel Gregory - co-creators of the Muscle Science for Women training program - this podcast  dives into all aspects of fitness including nutrition, training, recovery, fitness culture, and so much more, all with a focus on addressing women's unique goals and challenges. It's conversational, interactive, and will help listeners understand their bodies and how to achieve their goals.

Nutrition

Health & Fitness

In 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 about some recent injuries, Ashleigh's upcoming trip to San Diego, and more. If you have questions, comments, feedback, or want to add a topic for "Ashleigh's Rant Corner," send it to musclescience4women@gmail.com. This episode is brought to you by Paleovalley. They make amazing healthy snacks, like 100% grassfed and fermented beef sticks and Superfood bars made with bone broth protein and packed with plant-based superfoods (while still managing to taste like a delicious treat). They also have a range of real-food supplements, like Fish Roe and an Organ Complex. This company doesn't cut corners, they combine the best that plants and animals have to offer for our health, and it shows - get 15% off your order at https://paleovalley.com/musclescience Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders Get fit with us in 2024 - sign up for the Grow Your Glutes Workshop: https://www.rgfit.com/glutes  Or our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com  Link to the study discussed in this episode: 1. Zhang X, Kapoor D, Jeong SJ, et al. Identification of a leucine-mediated threshold effect governing macrophage mTOR signalling and cardiovascular risk. Nat Metab. 2024;6(2):359-377. Link to Dr. Peter Attia's response, also mentioned:  https://peterattiamd.com/protein-and-ascvd/  

Ep 68: Too much dietary protein causes cardiovascular disease (again)? Discussing the latest study

Enjoy 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 Bodybuilder. Stan conducts seminars all over the country for various sports and nutrition and training techniques, and he coined the Vertical Diet - in this episode Ashleigh and Stan talk all things diet, muscle building, and what we can all take from the regimens of elite athletes.  They cover:  Stan's morning/daily routine His book, The Vertical Diet Some of his key nutrition tips around fiber and protein Practical tips for the rest of us gained from the worlds of powerlifting and bodybuilding Stan's experience dealing with depression and anxiety, and how he addressed it Working with elite athletes like Hafthor Bjornsson and Jon Jones And much more!  Please check out our new show Sponsor, Palleovalley - they make amazing healthy snacks, like 100% grassfed and fermented beef sticks and Superfood bars made with bone broth protein and packed with plant-based superfoods (while still managing to taste like a delicious treat). They also have a range of real-food supplements, like Fish Roe and an Organ Complex. This company doesn't cut corners, they combine the best that plants and animals have to offer for our health, and it shows - get 15% off your order at  https://paleovalley.com/musclescience Let us know your thoughts, or pose more questions or topic ideas to Rachel and Ashleigh at musclescience4women@gmail.com Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders Get fit with us in 2024 - sign up for the Grow Your Glutes Workshop: https://www.rgfit.com/glutes  Or our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com   

Ep 67: Lessons on nutrition and muscle building from Stan Efferding

The 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-aging expert Dr. Kellyann Petrucci.She is a concierge doctor for celebrities in New York City and Los Angeles, a board-certified naturopathic physician and a certified nutrition consultant. She is a massive proponent of using food to encourage robust health and beauty, and challenging what we think about “natural aging.” In this episode Dr. Kellyann and Ashleigh discuss eating for beauty; addressing gut health as a means of overall health but also anti-aging; how to slow down brain aging; and ways we can switch our perspective from thinking of aging as an inevitable decline, to thinking of it as an opportunity for growth, improvement, and continued vitality. Aging well doesn’t happen by accident, and there’s so much we can do to feel, look, and perform well as move through life. Learn more about her work at drkellyann.com. Let us know your thoughts, or pose more questions or topic ideas to Rachel and Ashleigh at musclescience4women@gmail.com Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders Get fit with us in 2024 - sign up for the Grow Your Glutes Workshop: https://www.rgfit.com/glutes  Or our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com   

Ep 65: Aging well doesn't happen by accident: how to enjoy the process

In 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 to address the potential issue. They also discuss how much is too much protein powder: what percentage of your daily protein amount ideally should come from whole foods, and how much is ok to get from supplements like protein powder? How can you best meal prep or plan when you have a job that keeps you on the road and yet doesn't allow much downtime for eating? Finally, Ashleigh dives into yet another social media trend that grinds her gears: the polarizing discussion online about "healthy versions of classic desserts." One side says we should avoid dessert unless we make it ourselves, while the other side says that these healthy versions are just an expression of orthorexia. What do you think? Let us know your thoughts, or pose more questions or topic ideas to Rachel and Ashleigh at musclescience4women@gmail.com Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders Get fit with us in 2024 - sign up for the Grow Your Glutes Workshop: https://www.rgfit.com/glutes  Or our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com  If you've always wanted to test some things out and try a CGM, Muscle Science for Women is partnering with NutriSense to help you!  Nutrisense combines cutting-edge technology and human expertise so you can see how your body responds to different food, exercise, stress, and sleep in real time. By pairing a CGM with their app and expert nutritionist guidance, you can help understand which foods impact your glucose levels and how you respond to foods, stress, exercise, and sleep changes. You simply pair a continuous glucose monitor with their Nutrisense app, where you can keep all your data around food, exercise and so on, and their subscription plan also includes a month of free nutritionist support.  Go to Nutrisenseio.com/MSW or use the code MSW at checkout to receive a $30 discount off your first month which includes 2 CGM sensors, free shipping, and a month of professional Nutritionist support.    

Ep 66: How to Figure Out Maintenance Calories? | Herniated Disc Recovery

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