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

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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)

In this episode of Muscle Science for Women, the hosts reflect on the challenging year of 2025 and share strategies to combat seasonal depression. They discuss their personal experiences and coping mechanisms, including the importance of exercise, proper sleep, vitamin D supplementation, and maintaining a healthy diet. Social connections and mindfulness practices such as meditation and journaling are also highlighted as essential tools for mental well-being. The episode wraps up with an emphasis on seeking professional help if needed, and the hosts express their gratitude to listeners, wishing everyone a better year ahead.

00:00 Introduction & 2025 Reflections

09:04 Light Therapy & SAD Lamps

12:26 Getting Outside & Fresh Air

13:40 Dressing for Cold Weather

14:44 Seasonal Foods & Nutrition

18:59 Vitamin D & Supplementation

21:29 Exercise & Movement

26:00 Sleep & Sleep Routines

35:32 Anti-Inflammatory Diet & Omega-3s

42:38 Stress Management & Mindfulness

45:55 Social Connection

48:09 Therapy & Medication

51:29 Final Thoughts & 2026 Outlook

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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