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.


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P.S. When you're ready, here are two ways Dr. Stephanie can help
you:


Subscribe: The Mini
Pause — My weekly newsletter packed with the most
actionable, evidence-based tools for women 40+ to thrive in
midlife.


Build Muscle: LIFT — My
progressive strength training program designed for women in
midlife. Form-focused, joint-friendly, and built for real
results.


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