episode #363

Muscle Science for Women: Calories, Lifting Weights & Protein with Ashleigh VanHouten


Ashleigh VanHouten gives us a deep dive into the world of muscle science and nutrition for women. Along with Dr. Stephanie, she explores the intricacies of muscle hypertrophy, shedding light on topics such as simultaneous muscle building and fat loss, bulking and cutting strategies, and the importance of progressive overload.

“Our bodies are going to do the same movement in different ways and that’s okay.”
– Ashleigh VanHouten

Delving into the realm of nutrition, they discuss the significance of calories, the benefits of supplements like creatine and collagen, and even tackle personal hurdles like overcoming aversions to certain foods.

Whether you’re a seasoned weight trainer or just starting your fitness journey, this conversation promises to dismantle myths and provide invaluable insights for maximizing strength and vitality.

Episode Overview:

2:44 The Importance of Time Under Tension
8:57 Manipulating Time Under Tension
11:59 The Benefits of Filming Workouts
17:53 Balancing Full Range of Motion and Partial Reps
20:38 Understanding Body Mechanics in Training
26:47 Coaching and Foundation
28:37 Consistency and Foundations
30:12 Foundational Movement Patterns
31:54 Initial Assessment and Movements
32:27 Impact of Injury in Fitness
33:27 Injury Prevention and Importance
37:23 Long-Term Impact of Injury
40:21 Modifying Workouts When Injured
46:16 Consequences of Undernourishing
50:53 Nutrition and Safety Signal
54:45 Misconceptions in the Fitness Industry

Resources Mentioned:

Effects of Unilateral Eccentric versus Concentric Training of Nonimmobilized Arm during Immobilization

Build Muscle Faster with Kaatsu Training

Ashley’s books

Chicken Liver Mousse

Muscle Science for Women (featuring Dr. Stephanie)


Ashleigh is a health coach, speaker, podcast host, and author of one of the only nose-to-tail, organ-meat-centric cookbooks in existence, called It Takes Guts. Her new book is called Carnivore-ish. She created and co-hosts the Muscle Science for Women podcast, downloaded more than two million times, where she interviews some of the leading minds in exercise and nutrition methodology and overall wellness and discusses topics relevant to health and muscle building. She’s developed a range of coaching programs and workshops aimed at improving physical strength and a deeper understanding of our bodies and optimal health, including Muscle Science for Women, The Strength Training for Women Specialist coaching certification, and the Jacked Back Pull-Up Program. Connect with Ashleigh on Instagram instagram.com/themusclemaven or on her website, ashleighvanhouten.com

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I’m Dr. Stephanie

Part geek, part magic, and all the way passionate about being a well-lived woman.

I want to throw my grandkids in the air in my 70’s. I want to be squatting even more weight than I am now, and putting my OWN luggage in the overhead bin. Sound like weird goals? For me these are just some of the little things that represent a life well-lived.

My health is MY job – I’ll be damned if I rely on luck, ‘good genes’ or a cocktail of drugs that over promise and under deliver.

The Betty Body is my first book-baby, and a collection of what I’ve learned after thousands of clinical hours, hundreds of conversations with the world’s top experts, and most importantly…

This book is an outline of what took ME from “rock-bottom health” at 38, to being my own version of a Betty in my perimenopausal mid 40’s. A woman who is physically strong, full of energy, enjoys mental clarity, great sex and a joyful family life. Is it all roses? Of course not. But I have the stamina and tools to deal with the push and pull of life so that it doesn’t turn into chronic stress.

I want this for you too. Let’s go Bettys!