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Episode 162: Optimizing Muscle Growth, Hypertrophy Training vs. Metabolic Conditioning, and How To Get Toned blog Apr 22, 2022

Optimizing Muscle Growth, Hypertrophy Training vs. Metabolic Conditioning, and How To Get Toned

Hey there, welcome back to Netflix and chill. This is your host, Rachael Gregory, and I have a solo episode for you today. So we're gonna be diving into a topic that is near and dear to my heart....

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Protein Problem: Why You're Struggling to Get Enough Protein blog muscle science for women Dec 21, 2021

One of the biggest nutritional challenges we see is women struggling to get enough protein to support muscle growth.

There are many reasons women find it hard to get enough protein (that we dive into deeply in our Muscle Science For Women course), but we can briefly outline a few common...

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5 Signs It's Time To Switch Up Your Diet blog muscle science for women Dec 16, 2021

The way we eat is an evolving, ever-changing thing – from year to year and even day to day, our nutrition requirements are different depending on a number of factors. Often, when we find a plan that works (low carb, maybe, or a rigid bodybuilding diet perhaps), we become overly attached to...

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5 Signs It's Time To Switch Up Your Workout Program blog muscle science for women Dec 10, 2021

Most of us know that while our bodies crave routine, and it can take many months of dedication to a fitness program to start seeing results, it’s also important to recognize when it’s time to make adjustments to your training.

Here are some reliable signs that it may be time to switch...

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How to Optimize Your Post-Workout Meal for Maximum Recovery blog lifestyle tips workout nutrition Jun 24, 2021

The primary goals of your post-workout meal are to:

  • calm the nervous system AKA stress response from training
  • get into a parasympathetic state (rest and digest mode)
  • kick start the recovery process
  • stimulate protein synthesis (making new proteins) and avoid a catabolic state (break down)

Post...

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Scales Lie: 7 Ways the Scale Lies to You About Your Progress blog fat loss May 13, 2021

Scales lie. That's just the way it is. What should be an objective metric is often inaccurate, difficult to decipher, and not directly correlated with your progress.

In general, the scale is probably my least favorite tool to track progress.

BUT, I do think it has its place when...

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What Women Get Wrong About “Getting Toned” blog muscle science for women Apr 09, 2021

“I don’t want to be muscular, I just want to get toned.”

We hear this in our nightmares, both waking and sleeping. Seriously, if we had a dollar for every time a woman said this to us, we could retire to a beach somewhere.

Toned women (or would-be toned women), this post is...

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Debunking Gender Myths #3: Women Should Prioritize Calorie Restriction And Low-Fat Foods To Stay Lean blog muscle science for women Apr 05, 2021

We've already debunked two of the most common myths related to training differences between men and women. 

If you missed those posts, check them out below:

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Debunking Gender Myths #2: Men’s Muscles Respond Quicker To Training Than Women’s blog muscle science for women Apr 02, 2021

In the previous post, we debunked one of the most common myths about women and building muscle. 

If you missed it, check out: Myth #1: If women lift heavy weights, they’ll become bulky

Let's chat about another very common misunderstanding when it comes to training...

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Debunking Gender Myths #1: If Women Lift Heavy Weights, They’ll Get Bulky blog muscle science for women Mar 31, 2021

Let's debunk some gender myths, shall we?

In this 4-part series, we're going to debunk some of the common myths associated with training differences between men and women.

Myth #1: If women lift heavy weights, they’ll become bulky

Ask anyone who's been lifting weights...

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Why Women Benefit From Weightlifting (Some Of The Reasons May Surprise You!) blog muscle science for women Mar 29, 2021

Lifting weights and building muscle is great for aesthetics and changing your physique, but it's SO much more than that!

Here are a few reasons that may surprise you...

#1 It Helps Balance Your Hormones

Hormonal health is complex, but evidence shows that intelligent training has a significant and...

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