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

Better! with Dr. Stephanie

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.