Muscle Science for Women · Ashleigh VanHouten & Rachel Gregory

Ep 95: Is it better to work out in the morning or evening? | Tips to reduce sugar cravings

·43 min·4 clips

Ashleigh and Rachel kick off the show by sharing their contrasting experiences with cold weather in Vegas.

This episode of Muscle Science for Women explores the science and practical considerations of choosing a workout time. Hosts Ashley and Rachel, both fitness experts focused on female physiology, examine whether morning or evening exercise is more effective. They ground the discussion in biological research and personal experience. The hosts reference a 2019 study comparing morning versus evening workouts for fat loss and muscle gain. They discuss circadian rhythms and how cortisol, testosterone, and growth hormone levels fluctuate throughout the day. Rachel mentions research on core body temperature peaking in the late afternoon, potentially benefiting performance. Ashley cites a specific paper on insulin sensitivity being higher in the morning for some individuals. The conversation covers how workout timing might interact with different goals, like hypertrophy versus endurance. They note that most controlled studies have limitations, as they often use young male athletes. Personal anecdotes about adjusting workout times due to life schedules, like having children, are shared. A key insight is that consistency often outweighs the optimal biological window for most people. The hosts suggest that the best time is ultimately when you can adhere to a routine most reliably. They find the data on strength performance being slightly better in the afternoon compelling but not definitive. It's noted that individual variation, or "chronotype," plays a significant role in how one responds to morning or evening exercise. The episode highlights that meal timing relative to exercise can be as important as the exercise time itself. A surprising point is that for night owls, forcing morning workouts may be counterproductive even if it's conventionally advised. The tone is conversational and educational, blending scientific references with relatable, anecdotal advice. The style is collaborative, with both hosts sharing perspectives without strong debate. Listeners interested in optimizing their fitness routine with nuanced science will appreciate this episode. Individuals seeking absolute, one-size-fits-all answers or purely motivational content might find it less aligned with their preferences.

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