Muscle Science for Women

In this episode, Ashleigh and Rachel provide a comprehensive overview of the Training Zones 1 through 5, giving you all the information you need to understand and use them effectively, including:
Generally what your heart rate, perceived exertion, and overall feeling should be in each zone
What kinds of exercise and duration are appropriate for each zone
The pros and cons of training in each, including common misconceptions
Addressing the dreaded "Grey Zone" (zone 3) and why lots of people are using it incorrectly
How individuals can adjust or tweak their cardiovascular training work to better suit their goals, improve their fitness and body composition, and minimize injury risk, and more!
We are very excited to announce our new sponsor, True Nutrition, where you can customize your own protein! Choose a mix of protein bases, a range of delicious flavors and sweetness level, and boost your protein with adaptogens, collagen, immune support, electrolytes and much more. Save time, effort, and money by combining all your supplement needs into one delicious protein powder. Head to truenutrition.com/MUSCLE and use the code MUSCLE for 20% off your custom mix!
Join the conversation - leave a comment on the podcast, share the episode on social media, or leave a comment, topic idea, or question on the website: https://musclescienceforwomen.com/contact
Or send a voice message here and they may play it on the pod! https://www.speakpipe.com/msg/s/468952/1/3h8gyc5cfc71vsbu 
Check out the MSW Substack here: https://musclescienceforwomen.substack.com
Learn about all of the MSW training programs here: https://musclescienceforwomen.com/programs
Subscribe to the new YouTube channel here: https://www.youtube.com/@musclescienceforwomen

In this episode Rachel and Ashleigh answer questions about how sleep can impact meal timing, how to properly breathe during exercise (especially for those of you who always feel like you're breathing out when everyone else is breathing in during yoga!) and talk about whether or not there is an "upper limit" on happiness for each of us, and after that point, we actually try to stop ourselves from being any happier. That leads into a convo about self-sabotage, which many of us are familiar with and which can be a pretty big obstacle to achieving your goals, fitness or otherwise.
Join the conversation - leave a comment on the podcast, share the episode on social media, or leave a comment, topic idea, or question on the website: https://musclescienceforwomen.com/contact
Or send a voice message here and they may play it on the pod! https://www.speakpipe.com/msg/s/468952/1/3h8gyc5cfc71vsbu 
Check out the MSW Substack here: https://musclescienceforwomen.substack.com
Learn about all of the MSW training programs here: https://musclescienceforwomen.com/programs
Subscribe to the new YouTube channel here: https://www.youtube.com/@musclescienceforwomen

In this episode Ashleigh speaks with Hannah Aylward, a Certified Holistic Health Coach, Gut Health Expert + Mindfulness Advocate, to help breakdown:
 The major gut health issues we may be dealing with
How to get to the root causes of your gut health or digestion issues
How to mitigate the damage caused by antibiotics
What gut tests to ask for
All the lifestyle stuff besides eating you should be paying attention to, and much more.
Here is more information about Hannah and her work:
Website: http://www.hannahaylward.com/ 
Instagram: https://www.instagram.com/hannahaylwardhhc/ 
The Nutrient Dense Podcast: https://podcasts.apple.com/us/podcast/the-nutrient-dense-podcast/id1788408977 
Take the Gut Health Root Cause Quiz for free: https://go.hannahaylward.com/gut-health-root-cause-quiz
Join the conversation - leave a comment on the podcast, share the episode on social media, or leave a comment, topic idea, or question on the website: https://musclescienceforwomen.com/contact
Or send a voice message here and they may play it on the pod! https://www.speakpipe.com/msg/s/468952/1/3h8gyc5cfc71vsbu 
Check out the MSW Substack here: https://musclescienceforwomen.substack.com
Learn about all of the MSW training programs here: https://musclescienceforwomen.com/programs
Subscribe to the new YouTube channel here: https://www.youtube.com/@musclescienceforwomen

In this episode, hosts Ashleigh and Rachel discuss what we need to be doing now to live the life we want when we're older, including discussing some key markers of longevity, the things they want to be able to do when they get older, and how to work back from the life you want to live when you're 80 and plan your workouts now accordingly. 
Longevity studies discussed:
https://pmc.ncbi.nlm.nih.gov/articles/PMC3080184/
https://pmc.ncbi.nlm.nih.gov/articles/PMC6778477/ 
Join the conversation - leave a comment on the podcast, share the episode on social media, or leave a comment, topic idea, or question on the website: https://musclescienceforwomen.com/contact
Or send a voice message here and they may play it on the pod! https://www.speakpipe.com/msg/s/468952/1/3h8gyc5cfc71vsbu 
Check out the MSW Substack here: https://musclescienceforwomen.substack.com
Learn about all of the MSW training programs here: https://musclescienceforwomen.com/programs
Subscribe to the new YouTube channel here: https://www.youtube.com/@musclescienceforwomen

In this solo episode, Ashleigh offers some food for thought on how to handle the onslaught of health information we are exposed to on a daily basis, and how to determine whether or not the "online influencer" you're watching is someone worth listening to. She also offers up an idea for how we can be more present and go back to basics in improving and maintaining our mental and physical health: be more like a baby. You'll have to listen to the episode for the details...
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
Or send them a voice message here and they may play it on the pod! https://www.speakpipe.com/msg/s/468952/1/3h8gyc5cfc71vsbu 
Check out our Substack here: https://musclescienceforwomen.substack.com
Learn about all of our training programs here: https://musclescienceforwomen.com/programs
Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen