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. 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: 0:00 Intro/Teaser 1:20 Exploring Muscle Science for Women 2:12 Focus on Muscle Building and Nutrition 3:43 Prioritizing Muscle Contraction and Effort 6:56 The Importance of Time Under Tension 13:09 Manipulating Time Under Tension 16:11 The Benefits of Filming Workouts 22:05 Balancing Full Range of Motion and Partial Reps 24:50 Understanding Body Mechanics in Training 30:59 Coaching and Foundation 32:49 Consistency and Foundations 34:24 Foundational Movement Patterns 36:06 Initial Assessment and Movements 36:39 Impact of Injury in Fitness 37:39 Injury Prevention and Importance 41:35 Long-Term Impact of Injury 44:33 Modifying Workouts When Injured 50:28 Consequences of Undernourishing 55:05 Nutrition and Safety Signal 58:57 Misconceptions in the Fitness Industry Resources Mentioned: Effects of Unilateral Eccentric versus Concentric Training of Nonimmobilized Arm during Immobilization - https://journals.lww.com/acsm-msse/fulltext/2023/07000/effects_of_unilateral_eccentric_versus_concentric.8.aspx Build Muscle Faster with Kaatsu Training - https://youtu.be/r2lC6a648F8?si=gE3_0Ccnhbz92xzd Ashley’s books - https://ashleighvanhouten.com/collections/my-book Chicken LIver Mousse - https://ashleighvanhouten.com/blogs/news/chicken-liver-mousse-recipe Muscle Science for Women (featuring Dr. Stephanie) - https://podcasts.apple.com/podcast/ep-45-fitness-in-your-40s-and-beyond-dr-stephanie-estima/id592596408?i=1000633181161 Bio: 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. We are grateful to our sponsors: BODYBIO Fish Oil Plus, alongside the balance oil, are the two oils that I use for myself and my family on a daily basis. We take it straight up with a tablespoon, but it also mixes really well into smoothies and you can also drizzle it over your salad. Head over to https://bodybio.com/better and use code better at checkout to get 15% off your first order. FATTY15 Essential fatty acids create better skin, hair, nails, repair age-related damage to cells, and activate pathways that regulate sleep and mood. You can get an additional 15% off of their 90-day subscription starter kit if you go to https://fatty15.com/better and use code BETTER at checkout. BON CHARGE (face mask) I am doubling down on this year for my best skin ever. The Bon Charge Red Light Face Mask helps with glowing, younger, firmer-looking skin with minimal effort or time AND without really changing your usual day or night routine. Head over to https://boncharge.com/better and use the discount code BETTER at checkout to get 15% off your entire cart. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.