Muscle Science for Women

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 gains and feel BETTER during pregnancy, and she rates a bunch of fitness trends.
Join the conversation - leave a comment on the podcast, share the episode on social media, or leave us a comment, topic idea, or question on our website: https://musclescienceforwomen.com/contact
If you'd like to win a free premium subscription to our Substack, simply rate/review our podcast and send us proof/screenshot to our email, [email protected], or send it to us on Instagram.
Check out our Substack here: https://musclescienceforwomen.substack.com
Learn about all of our training programs here: https://musclescienceforwomen.com/programs
Here's a link to the Kion creatine that Ashleigh recommends: https://glnk.io/j6vy/themusclemaven 
Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen

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 Type A personality can be a blessing and a curse - especially when your ambition leaves little time for celebration, rest, or positive reflection. The answer may lie in programming rest in our life just like we do in training.
Leave us your thoughts at [email protected], or send us a note on our website here: https://musclescienceforwomen.com/contact
Join our Substack here: https://substack.com/@musclescienceforwomen 
Learn more about our programs here: https://musclescienceforwomen.com
Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen

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 the current state (and future) of health coaching, training, and programming. And yes, they also answer questions about why you might not be seeing the progress you're expecting even though you're doing everything right with your nutrition and training.
Do you think AI is good, bad, or somewhere in between? Leave us your thoughts at [email protected], or send us a note on our website here: https://musclescienceforwomen.com/contact
Join our Substack here: https://substack.com/@musclescienceforwomen 
Learn more about our programs here: https://musclescienceforwomen.com
Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen

In this episode, Ashleigh breaks down the basics of what you need to know about iron and iron deficiency as a strength-training woman. She discusses why iron deficiency is so common in women—especially athletes—and how to recognize the signs before it impacts your training and daily life. This episode covers iron requirements across different life stages, the difference between low iron and anemia, and practical nutrition strategies to optimize your levels.
Topics Covered:
• What iron does in your body and why women need more
• Iron requirements during menstruation, pregnancy, and menopause
• How to read your iron blood tests (ferritin, hemoglobin, TSAT)
• RDA vs optimal iron intake for active women
• Symptoms of low iron and anemia
• Nutrition strategies: heme vs non-heme iron, absorption boosters, and inhibitors
• When to consider supplementing and when not to
 
Join our Substack here: https://substack.com/@musclescienceforwomen 
Learn more about our programs here: https://musclescienceforwomen.com
Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen 
Have questions about iron or other training topics? Email us at [email protected] or leave a comment on YouTube or wherever you listen—we read every message!

Welcome to 2026! In this episode, Rachel and Ashleigh catch up on their holiday breaks, share personal reflections on growth and alignment, and announce an exciting new product launching soon.
In This Episode:
Rachel shares about her Costa Rica adventure (and travel mishaps)

The power of journaling and self-reflection

2026 personal goals and intentions

Announcing a new challenge launching soon

Why low-effort rewards are harming our focus and progress

Breaking phone addiction and being more present

How to fall back in love with the process of building muscle

If you want to submit a question, offer feedback or just say hi, email [email protected].
Join our Substack here: https://substack.com/@musclescienceforwomen
Learn more about our programs here: https://musclescienceforwomen.com
Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen 
Resources Mentioned:
The Stutz documentary (Netflix)

"The Tools" by Phil Stutz

Whisper app (talk-to-text journaling)