Episode Details

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.

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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