Paleo Magazine Radio

In this episode, Ashleigh speaks with health and fitness coach Laura Ruspis (@coachlaura.fit) and mom of four about her fitness and motherhood journey, and together they answer your questions about prenatal vitamins, training in the postpartum period while breastfeeding, postpartum food prep, how partners can support postpartum women, how to look at fitness post-birth, and so much more. If you'd like more info about fueling for pregnancy and postpartum, you can download Ashleigh's ebook on the topic here: https://ashleighvanhouten.com/products/ebook-fuel-for-pregnancy-and-pospartum If you have any questions, comments, or feedback for us, send us a message at musclescience4women@gmail.com Thank you to our show sponsor, Active Stacks! They make high-quality beef protein isolate in two delicious flavors, chocolate and vanilla. They're made with cocoa and vanilla paste, not that unexplained "natural flavoring" you see listed everywhere, so it tastes better and mixes well into your protein shakes or baking. Beef protein is often easier to digest than whey protein for many people, and it's high in glycine, an amino acid that is the main building block for collagen and can help improve sleep and muscle building. Learn more at https://activestacks.com/discount/MSW10 and use the code MSW10 to save 10% on your purchase! If you want to sign up for the MSW program and have Ashleigh and Rachel as your personal coaches, along with a comprehensive 12-week training plan and hours of high-level content on nutrition, training, recovery, and much more, you can sign up now by going to this link: musclescienceforwomen.com Follow and learn more about Rachel at https://www.metflexlife.com/ and on IG at https://www.instagram.com/rachelgregory.cns/ Follow and learn more about Ashleigh at https://ashleighvanhouten.com/ and on IG https://www.instagram.com/themusclemaven/   

In this episode, Ashleigh and Rachel discuss the potential benefits and drawbacks of intra-workout fuel (I.e., eating something during a workout). We dive into the details of why it might help performance, what intra-workout fuel is best, and how it could promote unhealthy attitudes toward food if you're unaware of how you're using it. They also answer questions about rehabbing injuries, and the two hosts have some differing opinions on what does and does NOT count as dessert. If you have questions you'd like the hosts to answer or discuss, send them to musclescience4women@gmail.com. We're excited to introduce our podcast partner, Active Stacks! They make high-quality beef protein isolate in two delicious flavors, chocolate and vanilla. They're made with cocoa and vanilla paste, not that unexplained "natural flavoring" you see listed everywhere, so it tastes better and mixes well into your protein shakes or baking. Beef protein is often easier to digest than whey protein for many people, and it's high in glycine, an amino acid that is the main building block for collagen and can help improve sleep and muscle building. Learn more at https://activestacks.com/discount/MSW10 and use the code MSW10 to save 10% on your purchase! Thank you to our show sponsor, Optimal Carnivore, the makers of high-quality, nutrient-dense whole food supplements. We love their grass-fed organ complex, and you'll get 10% off your first order with the discount code MUSCLESCI on their Amazon Store: https://www.amazon.com/optimalcarnivore   If you want to sign up for the MSW program and have Ashleigh and Rachel as your personal coaches, along with a comprehensive 12-week training plan and hours of high-level content on nutrition, training, recovery, and much more, you can sign up now by going to this link: musclescienceforwomen.com Follow and learn more about Rachel at https://www.metflexlife.com/ and on IG at https://www.instagram.com/rachelgregory.cns/ Follow and learn more about Ashleigh at https://ashleighvanhouten.com/ and on IG https://www.instagram.com/themusclemaven/ 

In this episode, Ashleigh and Rachel chat with Functional Bodybuilding Master Coach Bri Lamb about her journey from college athlete to CrossFitter to training for health and aesthetics. She talks about her struggles with overtraining and how she's worked to find balance while still chasing goals and, of course, wanting to look good naked...and how she applies her experiences and training to help her clients do the same. Connect with Bri on Instagram @briannalamb But first, the ladies dive into some current events, weighing in on the "Liver King controversy" and also a discussion on whether the rise in cosmetic procedures in women is part of women's empowerment or just another way for women to feel like they aren't good enough without some kind of outside intervention. We'd love to hear your thoughts on these topics! Please send your feedback to musclescience4women@gmail.com and we may read your comments on the show! Thanks to our show sponsor Optimal Carnivore, the makers of high-quality, nutrient-dense whole food supplements. We love their grass-fed organ complex, and you'll get 10% off your first order with the discount code MUSCLESCI on their Amazon Store: https://www.amazon.com/optimalcarnivore If you want to sign up for the MSW program and have Ashleigh and Rachel as your personal coaches, along with a comprehensive 12-week training plan and hours of high-level content on nutrition, training, recovery, and much more, you can sign up now by going to this link: musclescienceforwomen.com

In this fun - and overdue - episode, you can get to know your hosts Rachel and Ashleigh as they answer your rapid-fire personal questions about how they met, what it's like being an entrepreneur in the fitness industry, how they spend their "rest days", whether they were into sports and fitness as kids, their favorite junk food, and more. They also answer some health questions around recovery and hot/cold therapy. Rachel's Book List: https://www.amazon.com/shop/rachelgregory  If you have questions you'd like the hosts to answer or discuss, send them to musclescience4women@gmail.com. We're excited to introduce our new podcast partner, Active Stacks! They make high-quality beef protein isolate in two delicious flavors, chocolate and vanilla. They're made with cocoa and vanilla paste, not that unexplained "natural flavoring" you see listed everywhere, so it tastes better and mixes well into your protein shakes or baking. Beef protein is often easier to digest than whey protein for many people, and it's high in glycine, an amino acid that is the main building block for collagen and can help improve sleep and muscle building. Learn more at https://activestacks.com/discount/MSW10 and use the code MSW10 to save 10% on your purchase! Thank you to our show sponsor, Optimal Carnivore, the makers of high-quality, nutrient-dense whole food supplements. We love their grass-fed organ complex, and you'll get 10% off your first order with the discount code MUSCLESCI on their Amazon Store: https://www.amazon.com/optimalcarnivore   If you want to sign up for the MSW program and have Ashleigh and Rachel as your personal coaches, along with a comprehensive 12-week training plan and hours of high-level content on nutrition, training, recovery, and much more, you can sign up now by going to this link: musclescienceforwomen.com Email your questions, comments, and feedback to musclescience4women@gmail.com Follow and learn more about Rachel at metflexlife.com and on IG at @rachelgregory.cns Follow and learn more about Ashleigh at ashleighvanhouten.com and on IG @themusclemaven

In this episode, Ashleigh and Rachel answer questions about: -the importance (or lack therof) of dynamic warm-ups for strength training; -why some coaches program "ego" workouts and whether they're helpful or a waste of time; -whether sweating, exhaustion, and soreness is an accurate indicator of a good workout; -what crossfit gets wrong about strength training Thank you to our show sponsor, Optimal Carnivore, the makers of high-quality, nutrient-dense whole food supplements. We love their grass-fed organ complex, and you'll get 10% off your first order with the discount code MUSCLESCI on their Amazon Store: https://www.amazon.com/optimalcarnivore   If you want to sign up for the MSW program and have Ashleigh and Rachel as your personal coaches, along with a comprehensive 12-week training plan and hours of high-level content on nutrition, training, recovery, and much more, you can sign up now by going to this link: musclescienceforwomen.com Email your questions, comments, and feedback to musclescience4women@gmail.com Follow and learn more about Rachel at metflexlife.com and on IG at @rachelgregory.cns Follow and learn more about Ashleigh at ashleighvanhouten.com and on IG @themusclemaven

In their second live webinar/podcast episode, Ashleigh, Rachel, and their guests discuss the fears, misconceptions, and tactics around eating during the holidays. They cover topics including: Do people actually tend to gain weight around the holidays, or is it a myth? How to balance enjoying special meals with loved ones while also feeling good and sticking to your goals and boundaries How to manage peer pressure around eating and drinking with family and friends Straightforward strategies to plan ahead around holiday meals, and also what you can do during meals to enjoy your food without guilt, and without the junk food hangover the next day! The hosts also decode some of their dreams and ask the question: is it ever ok to approach strangers in the gym? If you have questions, topic ideas, or suggestions you'd like the hosts to answer or discuss, send them to musclescience4women@gmail.com. We're excited to introduce our new podcast partner, Active Stacks! They make high-quality beef protein isolate in two delicious flavors, chocolate and vanilla. They're made with cocoa and vanilla paste, not that unexplained "natural flavoring" you see listed everywhere, so it tastes better and mixes well into your protein shakes or baking. Beef protein is often easier to digest than whey protein for many people, and it's high in glycine, an amino acid that is the main building block for collagen and can help improve sleep and muscle building. Learn more at activestacks.com and use the code MSW10 to save 10% on your purchase! If you want to sign up for the MSW program and have Ashleigh and Rachel as your personal coaches, along with a comprehensive 12-week training plan and hours of high-level content on nutrition, training, recovery, and much more, you can sign up now by going to this link: musclescienceforwomen.com Follow and learn more about Rachel at metflexlife.com and on IG at @rachelgregory.cns Follow and learn more about Ashleigh at ashleighvanhouten.com and on IG @themusclemaven  

This episode marks the first time that Rachel and Ashleigh recorded a “live” podcast, allowing listeners to attend the zoom call and participate, asking questions and giving input. It was super fun, so watch out for more of these in the future! This week, they discuss overcoming body composition plateaus, focusing on challenges with fat loss. They cover: How to ensure your goals align with your lifestyle and your behaviors How to conduct a “body composition” audit on yourself to ensure you’re actually doing the right things to meet your goals How to know the difference between a fat loss stall and your body just being happy where it is Different ways to monitor success aside from the weight on the scale How to know when you need to change your plan, or stick to it a little longer We also gave away the biggest discount EVER on our Muscle Science for Women program…so make sure you sign up for our next live podcast/workshop so you don’t miss special discounts and offers. Sign up here: https://www.metflexlife.com/registration-page Thank you to our show sponsor, Optimal Carnivore, the makers of high-quality, nutrient-dense whole food supplements. We love their grass-fed organ complex, and you'll get 10% off your first order with the discount code MUSCLESCI on their Amazon Store: https://www.amazon.com/optimalcarnivore   If you want to sign up for the MSW program and have Ashleigh and Rachel as your personal coaches, along with a comprehensive 12-week training plan and hours of high-level content on nutrition, training, recovery, and much more, you can sign up now by going to this link: musclescienceforwomen.com Email your questions, comments, and feedback to musclescience4women@gmail.com Follow and learn more about Rachel at metflexlife.com and on IG at @rachelgregory.cns Follow and learn more about Ashleigh at ashleighvanhouten.com and on IG @themusclemaven

Rachel and Ashleigh are answering your questions today on topics like the importance of veggies when building muscle, how to add carbs intelligently to support training and muscle building, and more - but first Rachel talks about her new healthy treat obsession and Ashleigh tells a story about the strangeness of online coaching, which leads her to an idea for a "reverse Only Fans"...you have to listen to this one to hear what she's talking about! This episode is a little adult, a little funny, and educational too. Thank you to our show sponsor, Optimal Carnivore, the makers of high-quality, nutrient-dense whole food supplements. We love their grass-fed organ complex, and you'll get 10% off your first order with the discount code MUSCLESCI on their Amazon Store: https://www.amazon.com/optimalcarnivore   For Rachel's ice cream recipes, head here: https://www.metflexlife.com/blog/ninja-creami-protein-ice-cream-low-calorie  If you want to sign up for the program and have Ashleigh and Rachel as your personal coaches, along with a comprehensive 12-week training plan and hours of high-level content on nutrition, training, recovery, and much more, you can sign up now by going to this link: musclescienceforwomen.com Email your questions, comments, and feedback to musclescience4women@gmail.com Follow and learn more about Rachel at metflexlife.com and on IG at @rachelgregory.cns Follow and learn more about Ashleigh at ashleighvanhouten.com and on IG @themusclemaven

This one is spicy! In this Q&A episode, Rachel and Ashleigh start out by discussing workout and exercise order selection, but then dive deep into a fun, but respectful, debate about whether or not you should “pre-exhaust” your muscles before doing your big lifts, or whether you should keep it simple and do the big, challenging lifts first and exhaust your muscles at the end. They also get into whether more people could benefit from machine-assisted movements or if we should prioritize old-school compound lifts with barbells. Wherever you fall in this debate, it’s a good lesson that there is never a one-size-fits-all approach to fitness and that the best approach is the one that works for you. The ladies also decide to come up with a Spotify workout playlist – if you want to send in your suggestions, email your fave songs to musclescience4women@gmail.com If you want to sign up for the program and have Ashleigh and Rachel as your personal coaches, along with a comprehensive 12-week training plan and hours of high-level content on nutrition, training, recovery, and much more, you can sign up now by going to this link: https://www.metflexlife.com/msw And thank you to our show sponsor, Optimal Carnivore, the makers of high-quality, nutrient-dense whole food supplements. We love their grass-fed organ complex, and you'll get 10% off your first order with the discount code MUSCLESCI on their Amazon Store: https://www.amazon.com/optimalcarnivore  Follow and learn more about Rachel at metflexlife.com and on IG at @rachelgregory.cns Follow and learn more about Ashleigh at ashleighvanhouten.com and on IG @themusclemaven

In this solo episode, Ashleigh talks about some of the key elements largely missing from the strength and fitness coaching industry, especially regarding coaching women - the biggest challenge being the lack of women's focused research, study, and resources to better inform coaches programming and support. The industry as a whole needs more resources, formal scientific study, and compassionate listening in order to best understand, support, and guide our clients to their reaching their goals and finding their healthiest selves. Ashleigh also briefly discusses her new coaching resource, the Strength Training for Women Specialist Certification offered through the Primal Health Coach Institute, designed for all coaches who work with female clients. For more information or to sign up, head here: https://nm356.isrefer.com/go/STW/themusclemaven/ Reach out to us with questions and comments at musclescience4women@gmail.com. And thank you to our show sponsor, Optimal Carnivore, the makers of high-quality, nutrient-dense whole food supplements. We love their grass-fed organ complex, and you'll get 10% off your first order with the discount code MUSCLESCI on their Amazon Store: https://www.amazon.com/optimalcarnivore  Follow and learn more about Rachel at metflexlife.com and on IG at @rachelgregory.cns Follow and learn more about Ashleigh at ashleighvanhouten.com and on IG @themusclemaven  

In this episode Rachel and Ashleigh answer listener questions about carbs (carbs aren't bad, it's how we use-or abuse-them), talk about some upcoming trips and exciting life plans, and discuss the latest launch of their Muscle Science for Women training program! If you want to sign up for the program and have Ashleigh and Rachel as your personal coaches, along with a comprehensive 12-week training plan and hours of high-level content on nutrition, training, recovery, and much more, you can sign up now by going to this link: https://www.metflexlife.com/msw Reach out to us with questions and comments at musclescience4women@gmail.com. And thank you to our show sponsor, Optimal Carnivore, the makers of high-quality, nutrient-dense whole food supplements. We love their grass-fed organ complex, and you'll get 10% off your first order with the discount code MUSCLESCI on their Amazon Store: https://www.amazon.com/optimalcarnivore  Follow and learn more about Rachel at metflexlife.com and on IG at @rachelgregory.cns Follow and learn more about Ashleigh at ashleighvanhouten.com and on IG @themusclemaven

In this episode Rachel and Ashleigh chat about how Rachel is prepping for her latest photoshoot - they talk nutrition and caloric deficits, how much cardio you really need to do to change your body composition, how to achieve aesthetic goals without driving yourself crazy, and lots more! If you have any fitness or wellness topics you want us to cover, reach out! Please sign up for the Muscle Science for Women e-mail list to be the first to know about our program, new launches, and more: https://www.metflexlife.com/msw Reach out to us with questions and comments at musclescience4women@gmail.com. And thank you to our show sponsor, Optimal Carnivore, the makers of high-quality, nutrient-dense whole food supplements. We love their grass-fed organ complex, and you'll get 10% off your first order with the discount code MUSCLESCI on their Amazon Store: https://www.amazon.com/optimalcarnivore  Follow and learn more about Rachel at metflexlife.com and on IG at @rachelgregory.cns Follow and learn more about Ashleigh at ashleighvanhouten.com and on IG @themusclemaven

In this episode, Ashleigh chats with Dr. Stacy Sims, an exercise physiologist and leading voice in women’s performance. She has directed research programs at Stanford, AUT University, and the University of Waikato, focusing on female athlete health and performance and pushing to improve research on all women. She’s written two books, Roar and Next Level, and is well known for her ted talk women are not small men – her goal, similar to Rachel and Ashleigh's, is to educate everyone about the unique challenges and needs of women who are looking to improve health and performance. Please sign up for the Muscle Science for Women e-mail list to be the first to know about our program, new launches, and more: https://www.metflexlife.com/msw Reach out to us with questions and comments at musclescience4women@gmail.com. And thank you to our show sponsor, Optimal Carnivore, the makers of high-quality, nutrient-dense whole food supplements. We love their grass-fed organ complex, and you'll get 10% off your first order with the discount code MUSCLESCI on their Amazon Store: https://www.amazon.com/optimalcarnivore  Follow and learn more about Rachel at metflexlife.com and on IG at @rachelgregory.cns Follow and learn more about Ashleigh at ashleighvanhouten.com and on IG @themusclemaven

In this episode of Muscle Science for Women, Ashleigh and Rachel discuss Kim Kardashian's new job as "chief taste consultant" for Beyond Meat, and also talk about Rachel's experience with a doctor giving her bad nutrition advice. We dive into advocacy, misleading marketing, and why understanding and listening to your own body is so important. Please sign up for the Muscle Science for Women e-mail list to be the first to know about our program, new launches, and more: https://www.metflexlife.com/msw Reach out to us with questions and comments at musclescience4women@gmail.com. And thank you to our show sponsor, Optimal Carnivore, the makers of high-quality, nutrient-dense whole food supplements. We love their grass-fed organ complex, and you'll get 10% off your first order with the discount code MUSCLESCI on their Amazon Store: amazon.com/optimalcarnivore Follow and learn more about Rachel at metflexlife.com and on IG at @rachelgregory.cns Follow and learn more about Ashleigh at ashleighvanhouten.com and on IG @themusclemaven  

Today's podcast is a big one, and comes with an announcement: Ashleigh is officially changing the Muscle Maven Radio podcast to the Muscle Science for Women podcast! First: please sign up for the Muscle Science for Women e-mail list to be the first to know about our program, new launches, and more: https://www.metflexlife.com/msw Moving forward, Ashleigh and her co-host Rachel Gregory, the creators of the Muscle Science for Women program, will answer listener questions and address key elements of wellness and fitness including nutrition, training, recovery, hormonal health, and more - all with a focus on women's unique physiology, goals, and challenges. We encourage EVERYONE, male and female, to continue to listen, engage, and learn, because the more we all know about strength and fitness, the better! Reach out to us with questions and comments at musclescience4women@gmail.com. And thank you to our show sponsor, Optimal Carnivore, the makers of high-quality, nutrient-dense whole food supplements. We love their grass-fed organ complex, and you'll get 10% off your first order with the discount code MUSCLESCI on their Amazon Store: amazon.com/optimalcarnivore Follow and learn more about Rachel at metflexlife.com and on IG at @rachelgregory.cns Follow and learn more about Ashleigh at ashleighvanhouten.com and on IG @themusclemaven