In this episode, Ashleigh offers updates on her month-long Costa Rica residency, the ladies discuss more dopamine management, and they dive deep into AI as it relates to the current state (and future) of health coaching, training, and programming. And yes, they also answer questions about why you might not be seeing the progress you're expecting even though you're doing everything right with your nutrition and training.

Do you think AI is good, bad, or somewhere in between? Leave us your thoughts at musclescience4women@gmail.com, or send us a note on our website here: https://musclescienceforwomen.com/contact

Join our Substack here: https://substack.com/@musclescienceforwomen

Learn more about our programs here: https://musclescienceforwomen.com

Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen

In this episode, Ashleigh breaks down the basics of what you need to know about iron and iron deficiency as a strength-training woman. She discusses why iron deficiency is so common in women—especially athletes—and how to recognize the signs before it impacts your training and daily life. This episode covers iron requirements across different life stages, the difference between low iron and anemia, and practical nutrition strategies to optimize your levels.

Topics Covered:

• What iron does in your body and why women need more

• Iron requirements during menstruation, pregnancy, and menopause

• How to read your iron blood tests (ferritin, hemoglobin, TSAT)

• RDA vs optimal iron intake for active women

• Symptoms of low iron and anemia

• Nutrition strategies: heme vs non-heme iron, absorption boosters, and inhibitors

• When to consider supplementing and when not to

Join our Substack here: https://substack.com/@musclescienceforwomen

Learn more about our programs here: https://musclescienceforwomen.com

Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen

Have questions about iron or other training topics? Email us at musclescience4women@gmail.com or leave a comment on YouTube or wherever you listen—we read every message!

Welcome to 2026! In this episode, Rachel and Ashleigh catch up on their holiday breaks, share personal reflections on growth and alignment, and announce an exciting new product launching soon.

In This Episode:

• Rachel shares about her Costa Rica adventure (and travel mishaps)

• The power of journaling and self-reflection

• 2026 personal goals and intentions

• Announcing a new challenge launching soon

• Why low-effort rewards are harming our focus and progress

• Breaking phone addiction and being more present

• How to fall back in love with the process of building muscle

If you want to submit a question, offer feedback or just say hi, email musclescience4women@gmail.com.

Join our Substack here: https://substack.com/@musclescienceforwomen

Learn more about our programs here: https://musclescienceforwomen.com

Subscribe to our new YouTube channel here: https://www.youtube.com/@musclescienceforwomen

Resources Mentioned:

• The Stutz documentary (Netflix)

• "The Tools" by Phil Stutz

• Whisper app (talk-to-text journaling)