Today Ashleigh and Rachel talk about the "anabolic window" - what it is, how important is it really, and how you can optimally fuel before and after your workouts to maximize your recovery and your gains.

They also dive into the fraught and touchy subject of dieting for a wedding - how to do it safely and healthily, and when is it "too much"?

That and more - make sure you're subscribed, leave a rating or review, and sign up for notifications so you know when a new episode is available!

Send your feedback, questions, or topic ideas to [email protected].

Our show sponsor is BiOptimizers! Ashleigh's favorite product is Magnesium Breakthrough - it has all seven magnesium forms in one convenient bottle. With this product you'll spend less money, and still get the top 7 forms of magnesium for better sleep, manage stress, balance hormones, improve mood, and feel refreshed. For an exclusive offer, go to bioptimizers.com/science and use the code Science during checkout to save 10% - and if you subscribe, you'll get amazing discounts, free gifts, and make sure your monthly supply is guaranteed.

Don't forget, we offer program discounts to first responders, military, and medical personnel. Send us an email for the code.

Sign up for our new Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders

Or check out the Grow Your Glutes Workshop: https://www.rgfit.com/glutes

Learn about our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com

If you have any questions for the pod, comments or funny stories, send them to [email protected].

Learn more about Ashleigh and Rachel at their websites: ashleighvanhouten.com and rgfit.com