How much fiber do you actually need, and can you overdo it? Rachel and Ashleigh sort the fiber claims that hold up from the ones that don't: where the 30 gram number came from, what happens when you jump from 10 grams to 40, whether fiber does anything for your hormones, and what to do about constipation on a GLP-1.

They also talk about fiber supplements, resistant starch from cooked and cooled rice and potatoes, whether you should eat fiber before training, and more.

Head to truenutrition.com/MUSCLE and use the code MUSCLE for 20% off your custom mix! 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. Ashleigh loves the chocolate fudge brownie with a grassfed New Zealand beef protein base, and Rachel is testing different protein base combos for the ultimate protein ice cream recipe. Save time, effort, and money by combining all your supplement needs into one delicious protein powder.

02:06 Protein versus fiber, and internet rage bait

03:04 Catch-up: Ashleigh's full blood panel

12:41 Where the 30 gram number came from

16:04 Digestion and regularity as feedback

18:01 Claim: fiber fills you up so you eat less

20:28 Fiber and the number on the scale

22:34 Net carbs

24:46 Claim: fiber supplements are a shortcut

29:53 Claim: fiber balances your hormones

32:02 Constipation on a GLP-1

34:39 Fiber intake moves with calories

36:15 Cooking and cooling rice and potatoes for resistant starch

39:01 Fiber before training

41:03 Whole versus ground flaxseed

41:41 Fiber before bed, and where to send questions

Watch on YouTube: https://youtu.be/I6eWkvmLDuQ

Programs

• Muscle Science For Women, 12-week strength program: https://rgfit.com/msw
• Grow Your Glutes, 8 weeks: https://rgfit.com/glutes
• Strong and Sculpted Shoulders, 8 weeks: https://rgfit.com/shoulders
• Fit Pregnancy Program: https://rgfit.com/fit-pregnancy
• Dopamine Reset Challenge, 10 days: https://rgfit.com/offers/BAQj63ya

Newsletter: https://substack.com/@musclescienceforwomen

Ashleigh VanHouten: https://ashleighvanhouten.com , Instagram @themusclemaven
Rachel Gregory: https://rgfit.com , Instagram @rachelgregory.cns

If you've been wanting a masterclass on pelvic floor health, look no further. Ashleigh interviews Dr. Caroline Packard, DPT, a pelvic floor physical therapist, lifelong athlete, and mother of three who is changing the way women think about their bodies, their strength, and what's actually possible after pregnancy, injury, or years of being told their symptoms are just "something to manage."

They discuss:

• What coaches and active women get wrong when they separate "core training" from pelvic floor function
• Symptoms women normalize that are actually pelvic floor dysfunction
• How to tell whether the issue is strength, tension, coordination, timing or pressure management
• What breath and bracing should look like during strength training to protect pelvic floor function
• How to modify without fear-mongering or telling women to stop lifting
• How to progress back to heavier training, impact or intensity in a way the body can actually support

All that and more - if you have any questions or want us to continue to cover this topic, reach out at musclescience4women@gmail.com.

Dr. Packard has created the Connect app, featuring an extensive program grounded in pelvic floor physical therapy principles and built around five progressive training phases: Prep, Reset, Integrate, Strength Fundamentals, and Elevated Strength. Members begin by learning how the diaphragm, deep core, posture, and pelvic floor function together to manage pressure and stabilize the body, then systematically apply that foundation to increasingly challenging strength work. Ashleigh has been using the app herself for months and calls it the most comprehensive guide to understanding and improving pelvic floor function that she's ever seen.

Muscle Science for Women listeners can 20% off an annual subscription using the code MUSCLESCIENCE. Click here to learn more and sign up.

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

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

Rachel and Ashleigh both ran a short fast in the same week, Ashleigh for 36 hours and Rachel for 24, and this conversation is what came out of it. They cover why they each wanted to do it, how Ashleigh cycled the calories from her fasting day across the rest of her week instead of erasing them, and where fasting sits as one tool among many rather than a rule. The first stretch is a coaching conversation about Ashleigh's 12-week cut, how to decide whether to extend a fat loss phase, and why Rachel treats the reverse diet as the part that matters most. Later on, Rachel walks through how she uses a protein sparing modified fast day inside a weekly calorie budget, and both hosts talk about who fasting may not suit.

CHAPTERS
00:13 Welcome
02:25 Ashleigh's 12-week cut and how it has actually felt
03:24 Extend the fat loss phase or start reversing out of it
05:47 Why Rachel treats the reverse diet as the part that matters most
07:29 Why hunger often goes up when you start eating more
09:47 Ashleigh's planned diet break, and never having reverse dieted with a coach
12:02 Coming back to structure after a diet break
13:31 Thinking about calories wzeekly and monthly instead of daily
15:48 Have a plan, without turning it into a numbers game
16:37 How the 36-hour fast came about
16:53 Rachel's fasting history and fasting as a tool in the toolbox
19:47 Resilience as Ashleigh's reason for short fasts
21:55 Rachel stopping at 24 hours, and changing the plan without calling it a failure
23:13 Ashleigh's 36 hours, and cycling the calories around the fasting day
27:41 Hunger during the fast, and hunger in a fat loss phase
30:22 Going to bed hungry, protecting sleep, and what Rachel eats before bed
33:26 Calorie cycling, autophagy, and who fasting may not suit
37:18 Getting enough protein inside a restricted eating window
39:17 PSMF explained, and what a PSMF day looks like in a week
44:23 Protein-forward resets, and why there is no one right way
46:15 Adherence as the deciding factor, and trying things for yourself
47:49 Wrap up, and where to send questions

TAKEAWAYS
• Rachel's approach to extending a fat loss phase is to commit two weeks at a time rather than another four, and to keep going only if sleep, hunger and energy are still holding up.
• Rachel says the reverse diet is more important than the end of the diet, because hunger usually goes up as food increases, so the first two to three weeks are where the structure has to hold.
• Ashleigh fasted 36 hours and Rachel stopped at 24 because she was subbing for a football game that night and fighting a cold, which both hosts framed as changing the plan for a reason rather than failing it. Ashleigh, already in a deficit, redistributed the fasting day's calories across the rest of the week rather than erasing them, eating more in the days before and after.
• Rachel's PSMF day is roughly 0.8 to 1 gram of protein per pound of body weight with the rest filled by fiber and fat to around 1,000 calories, usually placed on a rest day, with the remaining calories spread over the other six days.
• Both hosts hedged the whole topic: fasting is a tool with benefits and drawbacks, it may not suit someone with a history of restrictive or disordered eating, someone pregnant or breastfeeding, or someone whose focus is building muscle, and nobody has to do it.

PROGRAMS

Muscle Science For Women, 12-week strength program: https://rgfit.com/msw

Grow Your Glutes, 8 weeks: https://rgfit.com/glutes

Strong and Sculpted Shoulders, 8 weeks: https://rgfit.com/shoulders

Fit Pregnancy Program: https://rgfit.com/fit-pregnancy

Dopamine Reset Challenge, 10 days: https://rgfit.com/offers/BAQj63ya

Watch on YouTube: https://youtu.be/TfdglZPRGqY

Newsletter: https://substack.com/@musclescienceforwomen
Ashleigh VanHouten: https://ashleighvanhouten.com (Instagram @themusclemaven)
Rachel Gregory: https://rgfit.com (Instagram @rachelgregory.cns)

Brad Kearns is a New York Times bestselling author, including his recent book Born to Walk. He's a #1 world-ranked Masters track & field high jumper in 2025 and a #3 world-ranked professional triathlete. He has written twenty books on diet, health, peak performance, and ancestral living, and is a popular speaker and podcast host, and creator of the Primal Fitness Expert Certification course.

In today's episode, he talks to Ashleigh about a very important but mostly missing piece in our fitness regimen: sprinting. He talks about the difference between a HIIT workout and a true sprint workout, as well as what happens in the body when we do an all-out sprint: how it can improve our body composition, overall fitness, agility, power, strength, and longevity.

Brad tells us how to do a sprint workout effectively and safely, how often you should be sprinting to maximize the benefits, why he believes Zone 1 training is actually underrated, and much more.

This episode is sponsored by Peluva, makers of five-toe, zero-drop, barefoot-style shoes. When you put on a pair of Peluvas, you are getting an automatic foot strengthening effect, a toe spacer effect, and a healing effect from the damage caused by regular shoes. Peluva has sufficient cushioning to use for all manner of everyday movement, fitness and athletic activities, and navigating hard modern surfaces. And they look (surprisingly) good, and are super comfortable.

Go ahead and use your specialized athletic shoes, work boots or even high heels when you need to, but the more you wear minimalist shoes when walking around and exercising safely, you can reawaken the natural functionality of the human foot to stand, walk, run, and perform. Visit https://checkout.peluva.com/MUSCLEMAVEN and use the the code MUSCLEMAVEN For 10% off your first pair!

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

Does it suddenly feel like everyone you know is on a GLP-1 medication? Even people who seem to be using it just to lose those "last ten pounds"? Are you feeling pressure to do the same, frustrated that doing it the "hard way" doesn't seem to be working...or are you just curious about whether a GLP-1 would be helpful for you?

In this episode, Rachel and Ashleigh talk about the decision-making process for GLP-1 use, and some things you may want to consider about muscle gain and loss while using GLP-1's. As a reminder, MSW does not intend to judge, prescribe, or diagnose anyone - we are not medical professionals and your decisions are your own. Still, we hope you find this episode helpful and at the very least, gives you a framework for decision-making.

Just remember, regardless of the tools you use to lose weight, the only way to get strong and build muscle is the hard way, earning it through intelligent training, but it's also the fun way, and we think it's very worth it.

Hey, do you want to join Rachel and Ashleigh somewhere warm and beachy for a healthy, fun, challenging MSW retreat? Fill out this form to give us feedback on your ideal fun fitness retreat!

Thank you to our 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. Ashleigh loves the chocolate fudge brownie with a grassfed New Zealand beef protein base, and Rachel is testing different protein base combos for the ultimate protein ice cream recipe. 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

If you listened to episode 136 and completed the six-step audit to determine if you're REALLY doing the right things to lose fat, and you're still at a loss, you may be thinking: ok, I am doing everything right. It's still not working! Am I broken? Is there something wrong? What next? This episode is for you. Ashleigh and Rachel walk you through, in a clear and non judgemental way, the fat loss equation that you have probably heard before, but broken down into steps you can actually get your head around. This episode will help you on the next stage of your fat loss journey, or perhaps even more importantly, help you figure out if you should be switching up your goal for a bit in order to give your body and mind a much-needed break.

Hey, do you want to join Rachel and Ashleigh somewhere warm and beachy for a healthy, fun, challenging MSW retreat? Fill out this form to give us feedback on your ideal fun fitness retreat!

Thank you to 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. Ashleigh loves the chocolate fudge brownie with a grassfed New Zealand beef protein base, and Rachel is testing different protein base combos for the ultimate protein ice cream recipe. 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

Have you been trying, seemingly forever, to lose fat, and just not seeing the results you want? Maybe you've tried a bunch of methods or different diets, you've tried exercising more, you've upped your protein, and you've hit a plateau. In this episode, Rachel and Ashleigh walk you through six things to check in your habits and behaviors before you give up or decide that there's something "wrong." Fair warning, going through this checklist requires you to be absolutely honest with yourself: are you really being as consistent as you think you are? Does your effort match your expectations? Have you actually been paying attention to the right things?

Listen to the full episode for clear instructions on a six-step audit to determine if you're really doing what you need to do in order to lose fat.

Thank you to 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. Ashleigh loves the chocolate fudge brownie with a grassfed New Zealand beef protein base, and Rachel is testing different protein base combos for the ultimate protein ice cream recipe. 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