Muscle Science for Women

Dr. Carrie Jones is a Naturopathic Physician who is board certified in Naturopathic Endocrinology (FABNE) with a Master's in Public Health (MPH) and over 15 years in the field of functional and integrative medicine. She lectures all over the world on the topic of hormones and helps "hormonally challenged people feel less crazy." Ashleigh brought her on the show to explore the complexity of our hormonal cycles and what we can do to optimize them so we feel and perform our best. In this episode Ashleigh and Dr. Jones discuss: The natural cycles of our hormones, and what they do for our body Options for hormonal testing if you think something is off The impact of cortisol on your body and your hormones Lifestyle factors that play important roles in optimal hormone health; how to reduce your toxic load And more! Speaking of reducing toxins, shoutout to show sponsor Primally Pure, my favorite skincare company - they use a few natural ingredients like beef tallow, shea butter, and essential oils, and their products are beautiful and luxurious like high-end skincare without the pricetag or the sketchy ingredients. The natural deodorant and body butter are lifechanging! Head to primallypure.com and use the code MUSCLEMAVEN for a discount. If you want to learn more about hormonal health, check out the three day workshop I did with women's naturopathic doctor Dr. Elly Michelle. This workshop consists of three in-depth lectures and discussions around key aspects of female hormonal health, and additional reading material and resources for you to keep. This intimate and thorough workshop allows you inside access to a naturopathic doctor who specializes in hormonal, sexual, and fertility issues, as well as an experienced health and wellness coach.

Cassy Joy Garcia is the bestselling author of Cook Once Dinner Fix, Cook Once Eat All Week, and Fed and Fit as well as the creative force behind the popular food blog Fed + Fit, which she started in 2011 and has grown exponentially. Eager to share her healthy living secrets with the world, she started Fed + Fit in 2011. She is a holistic nutrition consultant and mom, and wrote her new book to address the challenges that many people have with creating healthy meals for their families that are inexpensive, easy, and delicious. In this episode Ashleigh and Cassy chat about: How to save time, money, and energy when trying to get a home-cooked dinner on the table Her experience with eating and cravings during pregnancy, and how to get young kids to eat the same healthy foods you're eating As a holistic nutritionist, Cassy shares how to sneak in healthy choices for your family in addition to special diet modifications Please check out our show Sponsor, Palleovalley - they make my new favorite healthy snacks, 100% grassfed and fermented beef sticks and Superfood bars made with bone broth protein and packed with plant-based superfoods (while still managing to taste like a delicious, chocolatey treat). This company doesn't cut corners, they combine the best that plants and animals have to offer for our health, and it shows - learn more at paleovalley.com and use the code MMR to save 15% on anything you buy!

The question, "can you build muscle and lose fat at the same time?" may be one of the most pervasive in the fitness industry, and the answer, as usual, is more complex than many of us would like. But it's not all bad - there is plenty to be learned about our bodies and how they work while we explore the most efficient and healthy ways to achieve these two separate (but often combined) goals. In this episode Ashleigh covers: Who may be able to gain muscle and lose fat at the same time, and who may have a harder time The ways in which these two goals can work with each other, and against each other A discussion on the practical applications of caloric surpluses/deficits, and how to apply them to your life in a realistic way A better, more sustainable solution to the "gain muscle, lose fat" question Resources to learn more about how to apply this to your lifestyle If you'd like to dive even deeper into this topic, sign up for the Muscle Science for Women program - our second run will begin in January 2022 and tickets are limited! Add your name to the "first to know" list here: https://www.metflexlife.com/muscle-science-women Try the Precision Nutrition calorie/macro calculator: https://www.precisionnutrition.com/nutrition-calculator Thanks to our show sponsor BUBS Naturals - stock up on the best quality grassfed collagen and MCT powder at here (www.bubsnaturals.com) and use the code MM20 for a massive 20% discount!

Stan Efferding is an IFBB Professional bodybuilder and World Record Holding Powerlifter. He is one of only 10 men in the world to ever total over 2,300 pounds raw in competition. Stan holds the title as the World's Strongest Bodybuilder. He conducts seminars all over the country for various sports and nutrition and training techniques, and he coined the Vertical Diet - his book, The Vertical Diet, just came out and in this episode Ashleigh and Stan talk all things diet, muscle building, and what we can all take from the regimens of elite athletes. In this episode: Stan's morning/daily routine His new book, The Vertical Diet Some of his key nutrition tips around fiber and protein Practical tips for the rest of us gained from the worlds of powerlifting and bodybuilding Stan's experience dealing with depression and anxiety, and how he addressed it Working with elite athletes like Hafthor Bjornsson and Jon Jones And much more! Please check out our show Sponsor, Palleovalley - they make my new favorite healthy snacks, 100% grassfed and fermented beef sticks and Superfood bars made with bone broth protein and packed with plant-based superfoods (while still managing to taste like a delicious, chocolatey treat). This company doesn't cut corners, they combine the best that plants and animals have to offer for our health, and it shows - learn more at paleovalley.com and use the code MMR to save 15% on anything you buy!

In this episode Ashleigh and Bethany, the founder of natural skincare brand Primally Pure, discuss specific animal-based skincare ingredients: how they're processed and used, their benefits, how they've been used historically, and much more. Bethany McDaniel started Primally Pure by personally rendering tallow from the animals at her family's organic lifestock farm in Southern California, and has grown the brand exponentially to offer high-quality, luxurious natural skincare without any harmful ingredients - and specifically highlighting healthy animal ingredients. Just like with food, "animal-based" ingredients don't have the same healthy reputation as plant-based, but humans have been using ingredients like tallow to address skin issues for generations. In this episode: Why grass-fed beef tallow is good for your skin How it's processed for use in skincare What is emu oil and why it's a great skin care ingredient How to simplify and detoxify your skin care routine And much more! For more information about the company, head to primallypure.com and use the code MUSCLEMAVEN to save money on anything you buy. A big thank you to our show sponsor, Medicine Man Plant Co, maker of uniquely formulated herbal supplements to support optimal health and immune function. Their products are rigorously third party tested and contain ingredients like elderberry, vitamin c, echinachea, and cordyceps - incredible natural ingredients that humans have used for generations to support their health. Learn more at https://medicinemanplantco.com/ and use the discount code MUSCLEMAVEN for 20% off!

Core and pelvic health is a hugely important, and deeply under-respected aspect of health - but especially women's health, and especially for post-partum women who have undergone drastic changes during pregnancy and childbirth. While pelvic physical therapy SHOULD be a standard of care for women who have given birth, more often we're just told that women who have had babies will "pee a little" when they sneeze or exercise, and to deal with it; while this is common, it's not normal and doesn't have to be a life sentence. In today's episode with pelvic health physiotherapist Anita Lambert, Ashleigh asks her about: What it means to have diastasis recti, pelvic organ prolapse, or other pelvic dysfunction issues Why pelvic health isn't JUST a pregnant woman's issue How to minimize pelvic issues before, during, and after pregnancy and child birth Why the common advice for women to "just do kegels" isn't a good idea How to improve pressure management and core strength for everyone And much more! Anita is a Registered Physiotherapist (Pelvic Health and Orthopaedic) with a focus on women's health, specifically prenatal and postpartum care as well as a Certified Pilates Instructor and Certified in Acupuncture. She graduated from McMaster University with an Honours Bachelor of Kinesiology and a Masters of Science in Physiotherapy in 2009. Anita is passionate about helping pregnant clients connect more with their body including pelvic floor plus keep you active and comfortable during pregnancy while you prepare for birth which will give you a head start on your postpartum recovery. She enjoys helping postpartum clients navigate their recovery and return to activities they love including exercise, sports and dance without pain and pelvic floor symptoms. Learn more or work with Anita - check out her website https://www.holistichealthphysio.com/about and listen to her on the To Birth and Beyond Podcast https://tobirthandbeyond.com/podcast/ Please check out our newest show Sponsor, Palleovalley - they make my new favorite healthy snacks, 100% grassfed and fermented beef sticks and Superfood bars made with bone broth protein and packed with plant-based superfoods (while still managing to taste like a delicious, chocolatey treat). This company doesn't cut corners, they combine the best that plants and animals have to offer for our health, and it shows - learn more at paleovalley.com and use the code MMR to save 15% on anything you buy! Learn more about Ashleigh, suggest an idea for the podcast, or sign up for one of her health coaching programs at ashleighvanhouten.com

Autumn Smith is the co-founder of Paleovalley, a certified eating psychology coach, former fitness trainer, professional dancer, yogi and all around wellness warrior! Five years ago, she healed her IBS and anxiety with high quality FOOD and strategic lifestyle shifts. Ashleigh chats with Autumn about all this and more: Her process of improving digestive issues and anxiety though diet and lifestyle Ingredients in "healthy" food products that could be causing you issues What a "Pleasure inventory" is and how to use it to make positive health changes Learn more about the important work she is doing with her company at paleovalley.com (and use code MMR to save 15% on anything you purchase). Level up your gut health game with BiOptimizers, makers of Ashleigh's favorite probiotic, digestive enzymes, and other gut health promoting products. After using their P30M and MassZymes product for the past year and noticing a significant improvement in digestion especially during times of stress, Ashleigh has not looked back and recommends thee product to everyone (their Magnesium supplement is excellent as well). Even those of us with optimal diets can use some help now and then - check out their products here and use the code MUSCLEMAVEN for a discount. Check out The Muscle Maven's brand new, interactive online coaching resource!

Dr. Steven Lin is a board-accredited dentist, author of The Dental Diet, and TEDx speaker. He coined the term functional dentist and is doing incredibly innovative work in this emerging area to prevent dental disease and overall health issues that are related to jaw and facial structure, improper breathing, gut and digestive health, and so much more. As we learn in this episode, oral health is about so much more than flossing and eating less sugar. In today's episode with functional dentist Dr. Lin, he and Ashleigh discuss: What a functional dentist does that's different from traditional dentistry The prevalence and danger of sleep apnea in all different types of people The importance of nasal breathing for oral and overall health The importance of "tongue posture" Can you proactively and positively impact things like jaw structure? Can you reverse cavities and tooth decay? What are some of the issues with crooked teeth and jaw problems aside from aesthetics So much more! Please check out our newest show Sponsor, Palleovalley - they make my new favorite healthy snacks, 100% grassfed and fermented beef sticks and Superfood bars made with bone broth protein and packed with plant-based superfoods (while still managing to taste like a delicious, chocolatey treat). This company doesn't cut corners, they combine the best that plants and animals have to offer for our health, and it shows - learn more at paleovalley.com and use the code MMR to save 15% on anything you buy! Learn more about Ashleigh, suggest an idea for the podcast, or sign up for one of her health coaching programs at ashleighvanhouten.com

You may not be aware that many of our culinary herbs and spices started out as medicine. I asked chemist and plant expert (and product developer for Medicine Man Plant Co) to do a deep dive on a spice everyone knows, but many may not know the benefits of: black pepper. Yes, it tastes great with salt on french fries, but it also works with other healthy compounds to enable them to work better: things like turmeric and cayenne pepper, for example, by helping your body absorb more of those healthy compounds. Find out more about how black pepper works in this episode, and check out the previous episode with Mark all about another common pantry item: sage. Mark "Merriwether" Vorderbruggen, Ph.D. grew up in the wilds of Minnesota where his parents and grandparents utilized the amazing wild foods and medicinal plants found in local woods, fields, and lakes. He received a BS in professional chemistry from South Dakota State University followed by a MS in medicinal chemistry and a PH.D. in physical organic chemistry from Rensselaer Polytechnic Institute, the oldest technical university in the US. After graduation a strange twist of fate set him traveling the world as a petroleum chemist rather than in pharmaceuticals. However, his knowledge of natural products blessed him with the ability to tap natural compounds to replace traditionally hazardous oilfield chemicals. During this career he earned fourteen chemical patents that made the petroleum industry safer for all. After 20 years of that he moved on to the position of R&D Manager for a consumer chemical product company. Here Dr. Vorderbruggen reinvented their line of construction chemical products, safely and effectively replacing the dangerous compounds the industry had been using. He also spearheaded the company's R&D efforts for a whole new line of personal care products designed to protect people from the toxins they encounter daily. Mark wrote Idiot's Guide Foraging and The Medicinal Plants of Texas (to be published 2022). To learn more about Medicine Man Plant Co's products and the ingredients they use, click here and use the code MUSCLEMAVEN for a 20% discount on anything you purchase. Please check out our newest show Sponsor, Palleovalley - they make my new favorite healthy snacks, 100% grassfed and fermented beef sticks and Superfood bars made with bone broth protein and packed with plant-based superfoods (while still managing to taste like a delicious, chocolatey treat). This company doesn't cut corners, they combine the best that plants and animals have to offer for our health, and it shows - learn more at paleovalley.com and use the code MMR to save 15% on anything you buy! Learn more about Ashleigh, suggest an idea for the podcast, or sign up for one of her health coaching programs at ashleighvanhouten.com

In this short episode Ashleigh offers up practical, tangible, and experience and science-backed tips for improving your sleep. Sleep is often the toughest and most under-appreciated aspect of the health puzzle, and considering Ashleigh has struggled with this element the most, she's done her research and is sharing with you her own struggles as well as what's worked for her. She covers key elements of sleep hygiene and sleep science around: Room set up/temperature/lighting Diet Exercise and lifestyle Why cultivating a night time routine is just as important as your morning routine Supplements, and more! If you want more holistic health advice around sleep and all aspects of wellness, consider signing up for Ashleigh's online habit coaching platform - every day she'll send you information and resources, and you have one-on-one access to her as your personal health coach to ask questions! Learn more about it here: https://www.volv.ai/channels/-12/musclemaven/stack/36/coachmaven Here is the direct link to the BiOptimizers Magnesium breakthrough product Ashleigh endorses - use the code MUSCLEMAVEN to save on this and anything else you buy! https://bit.ly/3dPW7uh Other resources to check out: BLUBLOX: eye masks, light blocking and computer glasses, warmer light bulbs: https://www.blublox.com/?currency=CAD Natural Stacks GABA Brain Food: https://www.naturalstacks.com/products/gaba Effects of Light on Circadian Rhythms, Sleep and Mood: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6751071/ Understanding your sleep chronotype: https://www.sleepscore.com/blog/chronotype-ideal-bedtime/

Let's talk about sex! Today Ashleigh welcomes back her friend Dr. Elly Michelle Lieppman, a licensed naturopathic doctor who specializes in individualized women's medicine, optimizing hormones, digestion, and energy. In this short episode, Dr. Elly and Ashleigh tackle the complex and spicy topic of sexual health and libido - discussing topics like: How libido is an indicator of overall health The many physical and emotional layers that contribute to libido What our sex hormones are telling us Dietary issues that can contribute to low libido Why women especially should prioritize their sexual health more Dr. Elly Michelle is passionate about restoring balance in the body naturally and sustainably through lifestyle medicine, nutrition, and strategic supplementation, by uncovering the root cause of health concerns and understanding what is going on in your body at a deeper level. Learn more at drellymichelle.com If you liked this episode and want to learn more, consider downloading the In Harmony with your Hormones online workshop - it contains more than four hours of lectures hosted by Dr. Elly and Ashleigh on women's physiology and hormones; understanding your cycle; optimal dietary and exercise approaches for hormonal health; and a deeper dive on sexual health, two healthy recipe ebooks, as well as a number of downloads and resources. Check it out here: https://gumroad.com/l/UipbQY Thanks to our show sponsor BUBS Naturals - stock up on the best quality grassfed collagen and MCT powder at here (www.bubsnaturals.com) and use the code MM20 for a massive 20% discount! Learn more about Ashleigh, suggest an idea for the podcast, or sign up for one of her health coaching programs at ashleighvanhouten.com

This week Ashleigh sits down with functional medicine practitioner and co-author of the book Hangry, Dr. Brooke Kalanick, to talk about hormonal health, managing stress, and why muscle is the gift that keeps on giving. They cover practical tips on how to not let your health take the back burner no matter how busy you are; learning how to listen to your body and make adjustments without guilt or fear; and how the past year has made people more proactive about their health. They also touch on the challenges of peri-menopause and how to combat them, and Dr. Brooke backs up Ashleigh's most common tips on the importance of eating protein and lifting weights. These aren't fads, people! A licensed Naturopathic Doctor (ND) and functional medicine practitioner, Dr. Brooke attended Seattle, Washington's Bastyr University, where she earned a Doctorate in Naturopathic Medicine and Masters in Acupuncture and Chinese Herbal Medicine. Her areas of expertise include female health, hypothyroidism and autoimmunity with specialties in PCOS, Hashimoto's, menopause and weight loss. Learn more and work with Dr. Brooke - check out her website Betterbydrbrooke.com Please check out our newest show Sponsor, Palleovalley - they make my new favorite healthy snacks, 100% grassfed and fermented beef sticks and Superfood bars made with bone broth protein and packed with plant-based superfoods (while still managing to taste like a delicious, chocolatey treat). This company doesn't cut corners, they combine the best that plants and animals have to offer for our health, and it shows - learn more at paleovalley.com and use the code MMR to save 15% on anything you buy! Learn more about Ashleigh, suggest an idea for the podcast, or sign up for one of her health coaching programs at ashleighvanhouten.com

We often hear that fasting doesn't work as well for women - but we rarely get the details as to WHY it may be more complicated, or how we could be doing it differently to reap the myriad benefits of fasting. If you're a woman looking to improve health and body composition, or you're a coach or someone who works with women on their health, this podcast is for you. Ashleigh speaks with Cynthia Thurlow, an intermittent fasting expert, nutrition educator, and nurse practitioner about fasting, covering many topics like: Rules for when fasting is NOT a good idea How to start fasting in a measured and intelligent way to maximize your chances for success Misconceptions/things we do wrong when we try to fast Can you fast and grow muscle at the same time? Hormonal change throughout our lives and how that can impact fasting, and more Find out more about Cynthia, her work, and her new book at https://cynthiathurlow.com/ Please check out our newest show Sponsor, Palleovalley - they make my new favorite healthy snacks, 100% grassfed and fermented beef sticks and Superfood bars made with bone broth protein and packed with plant-based superfoods (while still managing to taste like a delicious, chocolatey treat). This company doesn't cut corners, they combine the best that plants and animals have to offer for our health, and it shows - learn more at paleovalley.com and use the code MMR to save 15% on anything you buy! Learn more about Ashleigh, suggest an idea for the podcast, or sign up for one of her health coaching programs at ashleighvanhouten.com

Robb Wolf is a 2 x New York Times best selling author of The Paleo Solution and Wired to Eat, co-authored Sacred Cow with Diana Rodgers, is a former research biochemist and one of the world's leading experts in Paleolithic nutrition. Wolf has transformed the lives of tens of thousands of people around the world via his top ranked iTunes podcast and wildly popular seminar series as well as his The Healthy Rebellion online community. Robb is also one of the first people Ashleigh listened to and learned from when she began her health writing, podcasting, and coaching career, and this episode is a meta-conversation: talking about the state of the health community while being a part of it. This episode is less about a Q&A with Robb about ideal food and exercise and more about a high-level (and at times provocative) conversation about the current environment and culture around ancestral health. We cover it all: politics, the pandemic, the changing nature of communication and teaching (and why Robb briefly considered giving up his work), cancel culture and community, how subtle messaging can be more insidious than aggressive anti-meat marketing, how to make a positive impact in such an emotionally-charged industry, veganism for pregnant women and children, and so much more. You'll want to listen to this one all the way to the end! TIME STAMPS: 0:00 - Intro message 5:59 - What's going on in Robb's life 21:40 - How COVID-19 changed the way Robb works + implications of the online world 37:23 - Is there any point in coming to a middle ground with people online? 48:40 - Censorship and when personal opinions, emotion, and misinformation matter more than cold hard facts 1:02:00 - Common theme of anti-meat / veganism continued; how to get your opinion across when cancel culture triumphs 1:19:33 - The misconception of meats in regards to women; normalizing styles of eating as "healthy eating" 1:32:33 - Outro message Please check out our newest show Sponsor, Palleovalley - they make my new favorite healthy snacks, 100% grassfed and fermented beef sticks and Superfood bars made with bone broth protein and packed with plant-based superfoods (while still managing to taste like a delicious, chocolatey treat). This company doesn't cut corners, they combine the best that plants and animals have to offer for our health, and it shows - learn more at paleovalley.com and use the code MMR to save 15% on anything you buy! Please connect with Ashleigh and learn more about her new projects, recipes, programs and more at ashleighvanhouten.com

Did you hear the one about the plant-based coach and the meat-based coach who sat down together for a podcast? Well, the punchline is, they have an open conversation about making informed dietary choices, eating disorders, getting enough protein on a plant-based diet, how to adjust your body back to animal protein after years of vegan eating, how to know when someone is using dietary protocols to "excuse" disordered eating, and identity issues around diet, among other topics. Ashleigh chats with Tiana Pollari, a Holistic Nutritionist and Certified Personal Trainer who specializes in the integration of functional strength training and holistic living. She believes that food should nourish and fuel you and is always in the kitchen creating nutritious and delicious meals to satisfy any skeptic. When she isn't in the kitchen creating recipes she is also coaching women on how to build sustainable habits and feel confident and sexy in their bodies through her online programs. You can find more information at www.tianapollari.com including access to her workouts, meal plans, and coaching. A big thank you to our show sponsor, Medicine Man Plant Co, maker of uniquely formulated herbal supplements to support optimal health and immune function. Their products are rigorously third party tested and contain ingredients like elderberry, vitamin c, echinacea, and cordyceps - incredible natural ingredients that humans have used for generations to support their health. Learn more at https://medicinemanplantco.com/ and use the discount code MUSCLEMAVEN for 20% off! And don't forget to check out The Muscle Maven's brand new, interactive online coaching resource! Get one-on-one access to Ashleigh and her expertise, as well as daily info on her favorite health and wellness resources - no micromanaging, just a support system for the enthusiastic health nerd looking to optimize their wellness.

You may not be aware that many of our culinary herbs and spices started out as medicine. Ashleigh asks chemist and plant expert (and product developer for Medicine Man Plant Co) to do a quick but deep dive on a specific herb: sage. You may be only familiar with sage as a tasty seasoning for chicken or turkey, but turns out it has a long list of incredible benefits around brain health and focus, antibacterial benefits, digestive support, hormonal balance, and even more. Find out why you might want to start adding more sage to your recipes! Mark "Merriwether" Vorderbruggen, Ph.D. grew up in the wilds of Minnesota where his parents and grandparents utilized the wild foods and medicinal plants found in local woods, fields, and lakes. He received a BS in professional chemistry from South Dakota State University followed by a MS in medicinal chemistry and a PH.D. in physical organic chemistry from Rensselaer Polytechnic Institute, the oldest technical university in the US. After graduation a strange twist of fate set him traveling the world as a petroleum chemist rather than in pharmaceuticals. However, his knowledge of natural products blessed him with the ability to tap natural compounds to replace traditionally hazardous oilfield chemicals. During this career he earned fourteen chemical patents that made the petroleum industry safer for all. After 20 years of that he moved on to the position of R&D Manager for a consumer chemical product company. Here Dr. Vorderbruggen reinvented their line of construction chemical products, safely and effectively replacing the dangerous compounds the industry had been using. He also spearheaded the company's R&D efforts for a whole new line of personal care products designed to protect people from the toxins they encounter daily. Mark wrote Idiot's Guide Foraging and The Medicinal Plants of Texas (to be published 2022). To learn more about Medicine Man Plant Co's products and the ingredients they use, head to medicinemanplantco.com and use the code MUSCLEMAVEN for a 20% discount on anything you purchase. Thanks to show sponsor BiOptimizers - level up your gut health game with the makers of my favorite probiotic, digestive enzymes, and other gut health promoting products. I've been using their P30M and MassZymes product for the past year and have noticed a significant improvement in my digestion especially during times of stress. Even those of us with optimal diets can use some help now and then - check out their products here and use the code MUSCLEMAVEN for a discount. And don't forget to check out The Muscle Maven's brand new, interactive online coaching resource!

In this solo episode, Ashleigh breaks down her key tips for healthy, beautiful, resilient skin - for both men and women - from a nutritional lifestyle perspective, as well as her key topical skincare tips. She breaks down some skincare ingredients you should avoid and some you may want to try, ways to think about sun exposure, and much more. (Please note that Ashleigh is not a dermatologist and this is not medical advice; please use your own discretion when trying new products or nutrition protocols). Some resources that may help you: Cosdna.com https://primallypure.com/pages/find-your-skin-state https://philmaffetone.com/sun-and-brain/ Speaking of skincare, one Ashleigh's favorite companies and partners is Primally Pure - they use a few natural ingredients like beef tallow, shea butter, and essential oils, and their products are beautiful and luxurious like high-end skincare without the pricetag or the sketchy ingredients. The natural deodorant and body butter are lifechanging! Head to primallypure.com and use the code MUSCLEMAVEN for a discount.

Steve Liberati is the Founder of Steve's, a healthy snack food company, and the non-profit organization Steve's Club Camden. Steve's is a small, family-owned business that Steve started in 2007 when he saw an opportunity to help make a real and positive impact in his community. Ashleigh has been a fan of Steve's products and company ethos of fitness, wellness, and giving back to the community for a long time, so she asked Steve on to talk about the origin and growth of his business, how to manage the business side of a company that is founded on non-profit and philanthropic principles, and why it's so important and rewarding to teach and encourage kids and teenagers about healthy living and eating. Steve's Club provides fitness, nutritional guidance and personal development to at-risk youth. Since that day, Steve's has devoted themselves to creating zero-sugar jerky and other paleo and Keto friendly snacks using the proceeds to fund Steve's Cub Camden. Learn more at https://stevespaleogoods.com/ A big thank you to our show sponsor, Medicine Man Plant Co, maker of uniquely formulated herbal supplements to support optimal health and immune function. Their products are rigorously third party tested and contain ingredients like elderberry, vitamin c, echinachea, and corcyceps - incredible natural ingredient that humans have used for generations to support their health. Learn more at https://medicinemanplantco.com/ and use the discount code MUSCLEMAVEN for 20% off! And don't forget to check out The Muscle Maven's brand new, interactive online coaching resource!

Dr. Kellyann Petrucci is a New York Times bestselling author, weight-loss and natural anti-aging expert, and a concierge doctor for celebrities in New York City and Los Angeles. She is a board-certified naturopathic physician and a certified nutrition consultant. She is a massive proponent of using food to encourage robust health and beauty, and challenging what we think about "natural aging." In this episode Dr. Kellyann and Ashleigh discuss eating for beauty; addressing gut health as a means of overall health but also anti-aging; how to slow down brain aging; and ways we can switch our perspective from thinking of aging as an inevitable declone, to thinking of it as an opportunity for growth, improvement, and continued vitality. Aging well doesn't happen by accident, and there's so much we can do to feel, look, and perform well as move through life. Learn more about her work at drkellyann.com. Speaking of looking great, shoutout to show sponsor Primally Pure, Ashleigh's favorite skincare company - they use a few natural ingredients like beef tallow, shea butter, and essential oils, and their products are beautiful and luxurious like high-end skincare without the pricetag or the sketchy ingredients. The natural deodorant and body butter are lifechanging! Head to primallypure.com and use the code MUSCLEMAVEN for a discount. And don't forget to check out The Muscle Maven's brand new, interactive online coaching resource!

In this episode Ashleigh and Kristin, a former lawyer turned nutritional therapy practitioner and coach, talk about stomach acid deficiency; stress management among type A athletes and professionals; how to massively increase your muscle-building potential with less time in the gym; when "biohacking tools" can actually be really effective; and what she means by "nutrition frequency" (spoiler alert - it's more about the energy and mindfulness you bring to eating rather than actual meal timing) Kristin Rowell is a former business litigator turned Functional Nutritional Therapy Practitioner and the founder of Energetically Efficient. She consults for companies and organizations around the country on a variety of nutrition, lifestyle and wellness topics as well as works with individual clients one-on-one. During Kristin's 16 years as a business litigator, she ran 24 marathons, became an IPE Natural Professional Bodybuilder, became 2018 Ms. Natural Minnesota (Figure) by the National Amateur Natural Bodybuilding Federation, successfully litigated numerous complex business cases to conclusion and, in 2019, was identified by Super Lawyers on the list of Minnesota's Top 50 Women Attorneys. Now, her passion is helping people get fit, healthy and to finally take control of their lives. Learn more at https://energeticallyefficient.com/ Level up your gut health game with BiOptimizers, makers of my favorite probiotic, digestive enzymes, and other gut health promoting products. I've been using their P30M and MassZymes product for the past year and have noticed a significant improvement in my digestion especially during times of stress. Even those of us with optimal diets can use some help now and then - check out their products here and use the code MUSCLEMAVEN for a discount. Check out The Muscle Maven's brand new, interactive online coaching resource!

Dr. Marc Bubbs is a Naturopathic Doctor, Performance Nutrition Lead for Canada Basketball, and Performance Nutrition Consultant for a portfolio of professional and Olympic athletes. Marc is the author of the best-selling book Peak: The new science of athletic performance that is revolutionizing sports - An integrated and personalized approach to health, nutrition, training, recovery and mindset. His new book, Peak40 is all about building a leaner, stronger body and sharper mind in mid-life - and you can check it out here: https://drbubbs.com/peak40 In this episode Ashleigh and Marc talk about the differences, and similarities, in training - both from a mental and physical standpoint - between general population and high level athletes; how crucial the fundamentals are, and how the less time you have to do them, the greater the indication that you SHOULD be doing them; and why happiness and fitness tends to bottom out for people in their 40s, and what we can do about it. A big thank you to our new show sponsor, Medicine Man Plant Co, maker of uniquely formulated herbal supplements to support optimal health and immune function. Their products are rigorously third party tested and contain ingredients like elderberry, vitamin c, echinachea, and corcyceps - incredible natural ingredient that humans have used for generations to support their health. Learn more at https://medicinemanplantco.com/ and use the discount code MUSCLEMAVEN for 20% off!

In this solo episode, Ashleigh answers questions from former vegans and vegetarians who are looking to incorporate more, or healthier animal-based food sources into their diets. She covers: The mindset shift required to change views and try something new and how to work through uncomfortable feelings about eating meat Testing, tracking in order to understand if your dietary changes are working or in your best interest Supplements and tricks for a healthy transition from plant-based to plant-and-animal based eating Practical tips on how to gradually and healthily incorporate more animal protein into your diet Information about animal protein sourcing, quality, and further resources to learn more about sustainable agriculture and regenerative farming Thanks to show sponsor BiOptimizers - level up your gut health game with the makers of my favorite probiotic, digestive enzymes, and other gut health promoting products. I've been using their P30M and MassZymes product for the past year and have noticed a significant improvement in my digestion especially during times of stress. Even those of us with optimal diets can use some help now and then - check out their products here and use the code MUSCLEMAVEN for a discount. If you'd like to learn more about eating nose to tail, you can purchase my book It Takes Guts in-stores and online on Amazon, Barnes and Noble, and Chapters. You can also download my FREE ebook online here.

"If you can work your way into poor posture, you can work your way out of it." - Words of hope from today's guest, Annette Verpillot, the founder of Posturepro, a health company specialized in restoring the brain-body connection through some of the world's most advanced rehabilitation and injury prevention techniques. She has created the Posturepro Method which has gained global recognition for eliminating chronic pain, optimizing children's development, and improving sports proficiency. Additionally, Annette actively works with children, clients, professional athletes, trainers, practitioners, and researchers to develop solutions to tackle global health issues. You may already know that the way you move, sit, and your footwear can contribute to posture issues and pain, but this episode will open your mind to how much more is involved in proper movement patterns - from your eyes, to your jaw and "tongue" posture," to your breathing patterns, and so much more. Nearly all of us are misaligned in some way, contributing either to daily chronic pain or suboptimal movement patterns, sports related injury, and other issues, but the good news is there is SO much you can do in your daily life to start making improvements. Check out Annette's work, her website, and her Ted Talk here. Thanks to our show sponsor BUBS Naturals - stock up on the best quality grassfed collagen and MCT powder at here and use the code MM20 for a massive 20% discount! Check out my brand new website here!

Nutritionist, coach, podcast host and honorary co-host of Muscle Maven Radio Rachel Gregory joins Ashleigh again to answer listener questions about nutrition! They cover topics like eating for healthy hormones; how sleep and food cravings are connected; "keto" sweeteners; tips for snacking, why moderation sounds great but rarely works, and a lot more. Learn more about Ashleigh's brand-new habit coaching service - where she provides you with all of her healthy habit routines and resources, and you have direct access to her to get all of your nutrition, training, and lifestyle questions answered. And a big welcome to our new show sponsor, Medicine Man Plant Co, maker of uniquely formulated herbal supplements to support optimal health and immune function. Their products are rigorously third party tested and contain ingredients like elderberry, vitamin c, echinachea, and corcyceps - incredible natural ingredient that humans have used for generations to support their health. Learn more at https://medicinemanplantco.com/ and use the discount code MUSCLEMAVEN for 20% off!

In preparation for Ashleigh's upcoming second cookbook all about protein-forward recipes, she interviews chef, butcher, entrepreneur, author, and educator Ryan Farr about some basic rules and mistakes folks make in the kitchen when it comes to preparing, cutting, handling, and cooking meat. This super practical episode is a must-listen for any amateur chef and meat-lover who wants to get the most out of their cooking. The two cover ideal equipment and utensils; biggest mistakes many at-home chefs make; questions to ask your butcher, and much more. Ryan is the founder of San Francisco's 4505 Meats, an artisan whole-animal meat company devoted to sustainable practices (and making delicious chicharrons and other tasty products!) He started 4505 Burgers and BBQ, opened a butchershop, and authored two books: Whole Beast Butchery: The Complete Visual Guide to Beef, Lamb, and Pork and Sausage Making: The Definitive Guide. Don't forget Ashleigh already has a meat-based cookbook out: It Takes Guts is a meat-eater's guide to cooking, eating, and enjoying organ meats and it's available wherever books are sold! If you care about immune health and nutrient density as much as I do, you'll want to give my new partner, Organifi, a try. The makers of a line of superfood blends that are low in sugar and high in nutrition, I love their Organifi Red Juice the best - it's loaded with veggie and fruit-derived antioxidants and adaptogens like cordyceps, reishi, and rhodiola, so I can get all these superfoods in one convenient, tasty place (and save more room in my belly for steak). They also offer some of their products (currently Organifi Green and Gold, and more) in single serving packs so you can take them with you on the go! Head to http://www.organifi.com/musclemaven and use the code musclemaven for 15% off your order!

Coaching is big business - perhaps even more so now, when our options for going to the gym and working out can be more limited. As a professional in the health and fitness industry for more than a decade, Ashleigh has worked as a coach and has experience as a client; she's also worked with, observed, interviewed, and learned from some of the top coaches in the industry. When a coaching experience doesn't go well, it's easy to chalk it up to an unmotivated client, or a crappy coach - sometimes this is true, but more often it boils down to miscommunication and unclear goals. A coach/client relationship requires understanding, open-mindedness, respect, and communication (just like every relationship) but often we don't focus on this; instead we focus on how much money we're spending, how fit the coach looks, and how long this "getting healthy" process will take. In this episode, Ashleigh breaks down what she sees as the biggest "failures" of both coaches and clients, and how she thinks we can improve the culture and understanding and approach to coaching to improve outcomes and create healthier, happier people. You can learn more about Ashleigh's coaching services at ashleighvanhouten.com, or https://www.volv.ai/channels/-12/musclemaven TIMESTAMPS: [08:33] - Part 1: The problem with coaches [34:41] - Part 2: The problem with clients [1:02:17] - Part 3: How to fix the client/coach relationship If you care about immune health and nutrient density as much as I do, you'll want to give my new partner, Organifi, a try. The makers of a line of superfood blends that are low in sugar and high in nutrition, I love their Organifi Red Juice the best - it's loaded with veggie and fruit-derived antioxidants and adaptogens like cordyceps, reishi, and rhodiola, so I can get all these superfoods in one convenient, tasty place (and save more room in my belly for steak). They also offer some of their products (currently Organifi Green and Gold, and more) in single serving packs so you can take them with you on the go! Head to http://www.organifi.com/musclemaven and use the code musclemaven for 15% off your order!

It's finally here! Ashleigh has teamed up with nutritionist and coach Rachel Gregory to develop the Muscle Science for Women program, a three-month course on the theory and application of strength and muscle building that begins in April. In this episode, Ashleigh and Rachel talk in-depth about the scope of the course; what they will cover, what participants will gain and learn, and some of the key challenges and sticking points for women who are looking to change body composition and improve strength and performance. Real, sustainable progress and change is made possible when individuals invest in truly learning a subject, rather than blindly following someone else's plan, and this program will equip participants with the research, science, resources, support, and practical tools to improve their health through nutrition, training, and mindset. Learn more about our Muscle Science for Women course (starting April 12!) here: https://www.metflexlife.com/muscle-science-women NEW SPONSOR ALERT! If you care about immune health and nutrient density as much as I do, you'll want to give my new partner, Organifi, a try. The makers of a line of superfood blends that are low in sugar and high in nutrition, I love their Organifi Red Juice the best - it's loaded with veggie and fruit-derived antioxidants and adaptogens like cordyceps, reishi, and rhodiola, so I can get all these superfoods in one convenient, tasty place (and save more room in my belly for steak). They also offer some of their products (currently Organifi Green and Gold, and more) in single serving packs so you can take them with you on the go! Head to http://www.organifi.com/musclemaven and use the code musclemaven for 15% off your order!

Amanda Carneiro is a personal trainer, fitness nutritionist, and holistic nutritionist specializing in gut health and fat loss (which are often closely linked). She works one-on-one with remote clients and also offers fantastic online courses on Gut Health and Fat Loss specifically. In this episode, Ashleigh and Amanda talk about the links between stress, gut health, digestion, mental health, and more; how Amanda works with clients to uncover the root cause of gut health issues, which can be complex and multi-layered; and why striving for resilience and flexibility is more sustainable than seeking out the "perfect diet." Find out more about Amanda's gut health and fat loss courses and working one-one-one with her through her website, rawfitnessandnutrition.com. NEW SPONSOR ALERT! If you care about immune health and nutrient density as much as I do, you'll want to give my new partner, Organifi, a try. The makers of a line of superfood blends that are low in sugar and high in nutrition, I love their Organifi Red Juice the best - it's loaded with veggie and fruit-derived antioxidants and adaptogens like cordyceps, reishi, and rhodiola, so I can get all these superfoods in one convenient, tasty place (and save more room in my belly for steak). They also offer some of their products (currently Organifi Green and Gold, and more) in single serving packs so you can take them with you on the go! Head to http://www.organifi.com/musclemaven and use the code musclemaven for 15% off your order! My #JackedBack Pull-Up Program, designed to get you functional strength, mobility, and beautiful strict pull-ups, is available now online and in PDF form! Sign up for lifetime access to the program, a full exercise video library, and access to me, your personal pull-up coach, HERE, or e-mail me at [email protected] for the PDF version (only $34.99!)

Kayla Mulvogue is a physiotherapist, expert in women's physiology and training, coach and mentor. She recently created an incredible course called Applied Women's Physiology and Training which teaches women (and people who coach women) all about the unique considerations for optimizing women's training, health, and fitness, including aspects of physiology, hormones, reproductive health, and much more. In this episode Ashleigh and Kayla talk about key differences in women's physiology about how and why we may want to train differently due to our hormones, physical structure, etc. They dive into details about why muscle contraction and tension matter more than how much weight you're lifting; overrated exercises and what you can do instead to maximize your time in the gym; pelvic health and pelvic floor therapy and managing diastasis recti, and so much more. To learn more about and sign up for Kayla's next AWPT course, check her out on instagram @kaylaleephsio and her website, kaylaleephysio.com Level up your gut health game with BiOptimizers, makers of my favorite probiotic, digestive enzymes, and other gut health promoting products. I've been using their P30M and MassZymes product for the past year and have noticed a significant improvement in my digestion especially during times of stress. Even those of us with optimal diets can use some help now and then - check out their products here and use the code MUSCLEMAVEN for a discount. My #JackedBack Pull-Up Program, designed to get you functional strength, mobility, and beautiful strict pull-ups, is available now online and in PDF form! Sign up for lifetime access to the program, a full exercise video library, and access to me, your personal pull-up coach, HERE, or e-mail me at [email protected] for the PDF version (only $34.99!)

Having a bad day? Feeling frustrated and annoyed with life? Things not going your way? Listen to this podcast and prepare to have your perspective drastically changed. Callie Russell is a survival expert, ancestral skills instructor, hunter, goat herder, and true renaissance woman. She came into the public eye when she became the runner up for groundbreaking reality Show Alone, Season 7, spending 72 days on her own in the Canadian Artic, surviving with only 10 tools she brought along and her own wits. Throughout the course of her time on the show, she demonstrated a level of competence and understanding and respect for nature that is truly awe-inspiring (even if it is our natural tendency, it's something most of us have grown away from in the modern world). Her perspectives on connecting with nature, killing animals for food, feeling gratitude in the toughest moments, and learning and smiling through everything - these are lessons we can all learn from her story, whether we plan to become survival experts or not. She also shares her story of going from a vegetarian to a professional hunter; how life-changing tragedy in her childhood shaped her adult perspective; and tons of behind-the-scenes insider knowledge about what it's like to be on Alone, like how you recover and reintegrate back into society, her friendships with other contestants, and what she missed most while she was out in the wilderness. NEW SPONSOR ALERT! If you care about immune health and nutrient density as much as I do, you'll want to give my new partner, Organifi, a try. The makers of a line of superfood blends that are low in sugar and high in nutrition, I love their Organifi Red Juice the best - it's loaded with veggie and fruit-derived antioxidants and adaptogens like cordyceps, reishi, and rhodiola, so I can get all these superfoods in one convenient, tasty place (and save more room in my belly for steak). They also offer some of their products (currently Organifi Green and Gold, and more) in single serving packs so you can take them with you on the go! Head to http://www.organifi.com/musclemaven and use the code musclemaven for 15% off your order!

Today Ashleigh speaks with a family dedicated to ancestral health and lifestyle, including natural home birth: Colin Stuckert, founder of Wild Foods Co, and his wife, Allison Bingham. It's a wide-ranging conversation about the current culture and education around childbirth in America, and why a focus on empowerment, understanding our bodies, and trusting in our ability to birth is needed. This podcast is not meant to discourage anyone from a hospital-based birth, it's about empowering individuals to advocate for themselves, research different options, and know that there are many ways to have a successful, positive birth. Allison talks about the differences in her first c-section birth and her second home birth; the ways in which she ate, exercised, researched, and labored, and some of the questions we should be asking as we prepare for our own labor and deliveries. Because birth is a family affair, this one isn't just for moms and moms-to-be, but for birth partners and anyone who loves or cares about a potential birthing person! Level up your gut health game with BiOptimizers, makers of my favorite probiotic, digestive enzymes, and other gut health promoting products. I've been using their P30M and MassZymes product for the past year and have noticed a significant improvement in my digestion especially during times of stress. Even those of us with optimal diets can use some help now and then - check out their products here and use the code MUSCLEMAVEN for a discount. My nose-to-tail cookbook, It Takes Guts, is available now in-stores and online on Amazon, Barnes and Noble, and Chapters! My #JackedBack Pull-Up Program, designed to get you functional strength, mobility, and beautiful strict pull-ups, is available now! Sign up for lifetime access to the program, a full exercise video library, and access to me, your personal pull-up coach, HERE.

Dr. Mike T. Nelson is a body composition and performance expert. He has spent 18 years of his life learning how the human body works, specifically focusing on how to properly condition it to burn fat and become stronger, more flexible, and healthier. He has a PhD in Exercise Physiology, a BA in Natural Science, and an MS in Biomechanics. He's an adjunct professor and a member of the American College of Sports Medicine. In this episode Ashleigh and Mike talk about metabolic flexibility as well as physiologic flexibility; whether intuitive eating is a realistic expectation in today's world; the psychology of positive behavior change; and his online programs that Ashleigh is currently taking to learn a pragmatic approach to helping people improve their health. Thanks to our show sponsor BUBS Naturals - stock up on the best quality grassfed collagen and MCT powder at here and use the code MM20 for a massive 20% discount! My nose-to-tail cookbook, It Takes Guts, is available now in-stores and online on Amazon, Barnes and Noble, and Chapters! My #JackedBack Pull-Up Program, designed to get you functional strength, mobility, and beautiful strict pull-ups, is available now! Sign up for lifetime access to the program, a full exercise video library, and access to me, your personal pull-up coach, HERE.

Dr. Andy Galpin is a professor with a PhD in Human Bioenergectics, a researcher and scientist who studies and works to enhance sports performance, including working directly with MMA athletes prepping for competition. His work on topics like hydration, eating and training for hypertrophy and performance, and understanding hypertrophy is helping professional and recreational athletes alike, and his wealth of free information via his YouTube account is an excellent starting point for folks looking to learn more. In this episode Ashleigh and Andy talk about training MMA athletes - including optimal hydration for high performance and how to minimize the detrimental effects of those crazy "weight cuts"; we talk about his experience working with specific UFC fighters; we talk nutrition and exercise for optimal muscle growth and performance, and perhaps most importantly, how to take ownership over your own health and fitness journey so you feel empowered and in control of your decisions and your results. My nose-to-tail cookbook, It Takes Guts, is available now in-stores and online on Amazon, Barnes and Noble, and Chapters! My #JackedBack Pull-Up Program, designed to get you functional strength, mobility, and beautiful strict pull-ups, is available now! Sign up for lifetime access to the program, a full exercise video library, and access to me, your personal pull-up coach, HERE. Level up your gut health game with BiOptimizers, makers of my favorite probiotic, digestive enzymes, and other gut health promoting products. I've been using their P30M and MassZymes product for the past year and have noticed a significant improvement in my digestion especially during times of stress. Even those of us with optimal diets can use some help now and then - check out their products here and use the code MUSCLEMAVEN for a discount.

In this latest episode with podcast host, nutritionist, and coach Rachel Gregory, Ashleigh and Rachel answer listener questions about cardio - the best kind depending on your goal; how to know when you're overdoing it; if you can be a high-performing endurance athlete and eat low carb; when to implement it for fat loss; and so much more. Head to my website, ashleighvanhouten.com, to submit more questions for an upcoming podcast! My nose-to-tail cookbook, It Takes Guts, is available now in-stores and online on Amazon, Barnes and Noble, and Chapters! My #JackedBack Pull-Up Program, designed to get you functional strength, mobility, and beautiful strict pull-ups, is available now! Sign up for lifetime access to the program, a full exercise video library, and access to me, your personal pull-up coach, HERE. Want the health benefits of organ meats but not ready to eat them? I use Ancestral Supplements grass-fed desiccated organ supplements. I love the company and the quality of their offerings - check them out at here, use the code MUSCLE10 for a discount and let me know if you have any questions about their products before you buy!

Today Ashleigh speaks with Dr. Ben Bikman, author of Why We Get Sick, about insulin resistance, optimal diet, and the nearly universal contributing factors as to why we get sick - so we can approach health from the ground up, address the root issues, and truly understand how our bodies work. They discuss why we should be focusing more on our insulin than our blood sugar; why a lower carb diet is still the best approach for most people; why animal sources of protein and fat (always together) are ideal; how insulin resistance can impact hormonal health, fertility, and a host of other chronic and all-too-common diseases; and most importantly: how we can start learning about our health and our bodies to take ownership and control over our health. My nose-to-tail cookbook, It Takes Guts, is available now in-stores and online on Amazon, Barnes and Noble, and Chapters! My #JackedBack Pull-Up Program, designed to get you functional strength, mobility, and beautiful strict pull-ups, is available now! Sign up for lifetime access to the program, a full exercise video library, and access to me, your personal pull-up coach, HERE. Thanks to our show sponsor BUBS Naturals - stock up on the best quality grassfed collagen and MCT powder at here and use the code MM20 for a massive 20% discount!

In this episode with podcast host, nutritionist, and coach Rachel Gregory, Ashleigh and Rachel do a deep dive on the mental aspect of health and goal setting. Information and enthusiasm are both important for making positive health changes, but having the right outlook and a plan for sustained behavior change is even more crucial. Ashleigh and Rachel draw on their extensive experience as coaches and athletes to discuss why behavior change can be so difficult (even when we want to change!), why managing expectations and creating consistent habits matters more than hard work, and the tough questions we must ask ourselves before we set out for any goal. Don't miss this one! My nose-to-tail cookbook, It Takes Guts, is available now in-stores and online on Amazon, Barnes and Noble, and Chapters! Primally Pure is my favorite skincare company - they use a few natural ingredients like beef tallow, shea butter, and essential oils, and their products are beautiful and luxurious like high-end skincare without the pricetag or the sketchy ingredients. The natural deodorant and body butter are lifechanging! Head to primallypure.com and use the code MUSCLEMAVEN for a discount. Want the health benefits of organ meats but not ready to eat them? I use Ancestral Supplements grass-fed desiccated organ supplements. I love the company and the quality of their offerings - check them out at here, use the code MAVEN10 for a discount and let me know if you have any questions about their products before you buy!

Today Ashleigh learns from former WBO World Boxing Champion and ISKA+WKA World Kickboxing Champion and author of The Fighter's Kitchen, Chris Algieri. From practical tips for at-home boxing practice; nutrition for athletes; and their favorite fighter movies, two cover it all. Being inspired by an elite athlete and training and eating like one are two completely different things, but in this episode, Chris and Ashleigh break down the fundamentals of fueling for performance and how you can take inspiration from your favorite athletes and use it to realistically inform your own diet and training plans. Chris has a bachelor's degree in healthcare science and a master's degree in clinical nutrition, and he provides nutrition services for elite and recreational athletes alike. Check out his book, The Fighter's Kitchen, and follow him on Instagram @chris_algieri My nose-to-tail cookbook, It Takes Guts, is available now in-stores and online on Amazon, Barnes and Noble, and Chapters! Want the health benefits of organ meats but not ready to eat them? I use Ancestral Supplements grass-fed desiccated organ supplements. I love the company and the quality of their offerings - check them out at here, use the code MAVEN10 for a discount and let me know if you have any questions about their products before you buy! Primally Pure is my favorite skincare company - they use a few natural ingredients like beef tallow, shea butter, and essential oils, and their products are beautiful and luxurious like high-end skincare without the pricetag or the sketchy ingredients. The natural deodorant and body butter are lifechanging! Head to primallypure.com and use the code MUSCLEMAVEN for a discount.

Kari is a six times CrossFit Games athlete and four time Fittest American Female. She is currently the 3rd fittest woman on earth and has been in the top 10 the last five years. She has a long athletic career in gymnastics, and she earned her degree in Movement Science from the School of Kinesiology and was three time Academic All Big Ten. In addition to being a full time athlete, she has developed PowerAbs, which is a core program thousands of people are doing. It incorporates many of the things she learned in her 18 years of gymnastics and through her education to get people stronger and better looking midsections. In this episode Ashleigh and Kari talk about her recent CrossFit Games experience, including her training, diet, recovery, and mindset approach; being an older athlete at 31; why we love and hate burpees, and we dig into her Power Abs program too. Find more at karipearce.com and follow Kari on Instagram at @karipearcecrossfit My nose-to-tail cookbook, It Takes Guts, is available now in-stores and online on Amazon, Barnes and Noble, and Chapters! Thanks to our show sponsor BUBS Naturals - stock up on the best quality grassfed collagen and MCT powder at https://www.bubsnaturals.com/pages/musclemaven and use the code MM20 for a discount!

Anders Varner co-hosts the uber popular Barbell Shrugged podcast, and creates programs for folks to get shredded, get muscular, and get fit. The Shrugged team is embarking on a totally new area of fitness: they are launching a series of workout programs that will be available in WalMart stores, effectively bringing high-end fitness programs to a mass market. It's the first time it's ever been done, and I wanted to chat with my friend about the business of fitness, the challenges to entering new markets, the importance of balance and perspective in the fitness world, and how to be a "diesel dad" (or mom) and still have other hobbies and interests outside of the gym. Learn more about their programs, podcast, and other free resources at barbellshrugged.com My nose-to-tail cookbook, It Takes Guts, is available now in-stores and online on Amazon, Barnes and Noble, and Chapters! Want the health benefits of organ meats but not ready to eat them? I use Ancestral Supplements grass-fed desiccated organ supplements. I love the company and the quality of their offerings - check them out at here, use the code MAVEN10 for a discount and let me know if you have any questions about their products before you buy! Want to connect, ask questions for the podcast, or offer feedback? Drop me a note on Instagram @themusclemaven, send me an email at [email protected], and sign up for my weekly newsletter at ashleighvanhouten.com

Are you looking to learn more about your health? Maybe you want to try a new style of eating, or understand how different foods effect you. It turns out, you can learn a lot about your body using a continuous glucose monitor, even if you aren't diabetic or have insulin sensitivity issues. It helps you to understand how your body uniquely reacts to different foods, workouts, and other stressors; it can help you see how insulin sensitive or resistant you are during different times, and how well your body returns back to homeostasis; and it can help you individualize your diet and lifestyle to better support your unique physiology and goals. Ashleigh experimented with a NutriSense CGM for two weeks, tracked the data, and asked Kara Collier, director of nutrition for NutriSense, to help interpret her results as well as answer questions from listeners. They also discussed the differences in results if you're keto or not keto; the time of your monthly cycle, if you're a female; and possible "experiments" you can try with your CGM. If you'd like to try NutriSense for yourself, head to this link and use the code MUSCLEMAVEN to save $25! My nose-to-tail cookbook, It Takes Guts, is available now in-stores and online on Amazon, Barnes and Noble, and Chapters! Thanks to our show sponsor BUBS Naturals - stock up on the best quality grassfed collagen and MCT powder at https://www.bubsnaturals.com/pages/musclemaven and use the code MM20 for a discount! Want to connect, ask questions for the podcast, or offer feedback? Drop me a note on Instagram @themusclemaven, send me an email at [email protected], and sign up for my weekly newsletter at ashleighvanhouten.com

Today Ashleigh chats with integrative dietician, holistic nutritionist and author Esther Blum about the ongoing complexities of gut health, hormonal health, and getting to the root of your problems to achieve sustainable positive health outcomes. So often we try to rush to a solution, or focus on addressing symptoms rather than a root cause; reframing our health goals as a life-long journey helps us slow down and truly understand ourselves, our bodies, and our challenges. We talk about digestive health, autoimmune issues, tracking and testing, continuous glucose monitoring, and much more! Connect with Esther on Instagram @gorgeousesther or on her website, estherblum.com My nose-to-tail cookbook, It Takes Guts, is available now in-stores and online on Amazon, Barnes and Noble, and Chapters! Learn more about the book and nose to tail eating in my episode with Paul Saladino, and my episode with Beth Lipton. Want the health benefits of organ meats but not ready to eat them? I use Ancestral Supplements grass-fed desiccated organ supplements. I love the company and the quality of their offerings - check them out at here, use the code MAVEN10 for a discount and let me know if you have any questions about their products before you buy! Want to connect, ask questions for the podcast, or offer feedback? Drop me a note on Instagram @themusclemaven, send me an email at [email protected], and sign up for my weekly newsletter at ashleighvanhouten.com

In this solo episode, Ashleigh talks about her experience with bodybuilding: how she got into the sport and what she learned; common mistakes and her recommendations; competition day drama and unexpected challenges; and she answers listener questions about what competing is really like, including sharing how she eats when prepping; whether or not you can be a competitive bodybuilder and eat keto or paleo; if there are special concerns for women; ways to put on muscle while losing fat, and much more. Man or woman, if you've ever thought about prepping and competing in an amateur bodybuilding competition but aren't sure if you're ready or if it's right for you: listen to this episode first, as Ashleigh shares behind the scenes insider knowledge with some humor, transparency, and helpful tips thrown in. My nose-to-tail cookbook, It Takes Guts, is available now for pre-order on Amazon, Barnes and Noble, and Chapters! Thanks to our show sponsor BUBS Naturals - stock up on the best quality grassfed collagen and MCT powder at bubsnaturals.com and use the code MM20 for a discount! Primally Pure is my favorite skincare company - they use a few natural ingredients like beef tallow, shea butter, and essential oils, and their products are beautiful and luxurious like high-end skincare without the pricetag or the sketchy ingredients. The natural deodorant and body butter are lifechanging! Head to primallypure.com and use the code MUSCLEMAVEN for a discount. Want to connect, ask questions for the podcast, or offer feedback? Drop me a note on Instagram @themusclemaven, send me an email at [email protected], and sign up for my weekly newsletter at ashleighvanhouten.com

In this Q&A episode with coach and low-carb/keto diet expert, nutritionist, and host of the Metflex and Chill podcast Rachel Gregory, Ashleigh and Rachel dive into listener questions around flexible dieting, macro counting, emotional eating, food shame, and so much more. Please share this episode with someone you think could benefit! My nose-to-tail cookbook, It Takes Guts, is available now for pre-order on Amazon, Barnes and Noble, and Chapters! Want the health benefits of organ meats but not ready to eat them? I use Ancestral Supplements grass-fed desiccated organ supplements. I love the company and the quality of their offerings - check them out at here, use the code MAVEN10 for a discount and let me know if you have any questions about their products before you buy! Primally Pure is my favorite skincare company - they use a few natural ingredients like beef tallow, shea butter, and essential oils, and their products are beautiful and luxurious like high-end skincare without the pricetag or the sketchy ingredients. The natural deodorant and body butter are lifechanging! Head to primallypure.com and use the code MUSCLEMAVEN for a discount. Want to connect, ask questions for the podcast, or offer feedback? Drop me a note on Instagram @themusclemaven, send me an email at [email protected], and sign up for my weekly newsletter at ashleighvanhouten.com

This week Ashleigh speaks with Ede Fox, an educator about the carnivore diet who has created an inclusive space for black people and people of color to learn about the carnivore diet, health and nutrition. Ashleigh and Ede talk about Ede's health journey, how she eats now and what she's learned, and why it's important to her to create space for people of color to connect with each other in the health world. They also speak more broadly about what the carnivore diet means to them, the potential issues around macro counting, why women need to get over their fear of dietary fat, and more. My nose-to-tail cookbook, It Takes Guts, is available now for pre-order on Amazon, Barnes and Noble, and Chapters! You can now purchase Dr. Gabrielle Lyon and Ashleigh's muscle-centric-medicine course that took place in Summer 2020! Learn on your own time by accessing more than 8 hours of video lectures with the two and other fitness and nutrition experts, as well as more than 50 pages of course material and a Gabrielle-and-Ashleigh-approved high protein recipe e-book! The material is only available for a short time, but you can access it here Thank you to my awesome show sponsor, Santa Cruz Medicinals, offering high-quality, third-party-tested CBD products including MCT-based tinctures, CBD-infused coconut oil, skincare, and so much more! Head to scmedicinals.com and use the code MUSCLEMAVEN15 for a 15% discount. Want to connect, ask questions for the podcast, or offer feedback? Drop me a note on Instagram @themusclemaven, send me an email at [email protected], and sign up for my weekly newsletter at ashleighvanhouten.com

Ashleigh sits down with her doctor, and one of the world leaders in functional medicine, the creator of the Muscle-Centric-Medicine approach to health and longevity, Dr. Gabrielle Lyon. In this episode, they take listener questions about the efficacy of a ketogenic diet for women; optimal protein intake; optimal carb intake and what a "carb threshold" is; understanding and managing "hedonic" eating, even during times of extreme stress; and much more. If you'd like to learn more about muscle-centric medicine and how to optimize your protein and muscle for health and longevity, you can download the full course materials from Dr. Lyon and Ashleigh's muscle-centric-medicine course that took place in Summer 2020. Learn on your own time by accessing more than 8 hours of video lectures with the two and other fitness and nutrition experts, as well as more than 50 pages of course material and a Gabrielle-and-Ashleigh-approved high protein recipe e-book! The material is only available for a short time, but you can access it here My nose-to-tail cookbook, It Takes Guts, is available now for pre-order on Amazon, Barnes and Noble, and Chapters! Thanks to our show sponsor BUBS Naturals - stock up on the best quality grassfed collagen and MCT powder at bubsnaturals.com and use the code MM20 for a discount! Want to connect, ask questions for the podcast, or offer feedback? Drop me a note on Instagram @themusclemaven, send me an email at [email protected], and sign up for my weekly newsletter at ashleighvanhouten.com

Ashleigh sits down with Cristi Bartlett, an assistant strength coach for the Tennessee Titans to talk about coaching, confidence, powerlifting, and football - not necessarily in that order! We learn about Cristi's background in sports, how she decided her career path and the steps she took to get there; what it's like being one of the few women in her position in the NFL; and how competence, confidence, and passion will always matter more than luck or gender. Of course, having a great squat never hurts! My nose-to-tail cookbook, It Takes Guts, is available now for pre-order on Amazon, Barnes and Noble, and Chapters! Want the health benefits of organ meats but not ready to eat them? I use Ancestral Supplements grass-fed desiccated organ supplements. I love the company and the quality of their offerings - check them out at here, use the code MAVEN10 for a discount and let me know if you have any questions about their products before you buy! Want to connect, ask questions for the podcast, or offer feedback? Drop me a note on Instagram @themusclemaven, send me an email at [email protected], and sign up for my weekly newsletter at ashleighvanhouten.com

Today Ashleigh chats with her friend and personal trainer/ fitness consultant /brand builder Sam Pogue about balancing our desires for a "magic pill" or quick fix with the reality of long-term, consistent habits. They talk about the trend and subculture of biohacking; what's snake oil and what's really helpful; the importance of clearly understanding your goals before you can reverse engineer the steps needed to get there; and when "biohacking" can be fun and helpful, and when you need to simply get back to basics and build the foundation first. My nose-to-tail cookbook, It Takes Guts, is available now for pre-order on Amazon, Barnes and Noble, and Chapters! Connect with Sam on Instagram @spogue86 at and sampogue.com, and stay tuned for his Be Less Unfit 12-week lifestyle program dropping soon! Want to ask questions for the podcast, or offer feedback? Drop me a note on Instagram @themusclemaven, send me an email at [email protected], and sign up for my weekly newsletter at ashleighvanhouten.com You can have beautiful, effective, and healthy skincare - it's really a thing! Primally Pure has natural deodorant that actually works, beef tallow-based body butter that is the most decadent and deliciously scented I've ever tried, and a host of other amazing products from dry shampoo to face oil and so much more - all with ingredients you can pronounce and at an affordable price. Shop at primallypure.com and use the code MUSCLEMAVEN for 15% off!

This week's episode is one everyone can learn from and use immediately to become happier - no small claim! Ashleigh speaks with Rob Mack, an ivy-league-educated Positive Psychology expert, happiness coach, and Author. He is one of the world's leading experts on the relationship between happiness and success. He helps individuals and organizations achieve an energizing balance of authentic personal happiness and effortless professional success, based on time-tested, face-valid, empirical data and timeless, transcendental wisdom.In this episode, Rob walks us through his journey to his current work, including struggling with suicidal depression as a younger person, to dedicating his life to helping people find "peaceful aliveness." They talk about the importance of understanding for your self what "peace" and happiness means to you; how to balance internal and external validation and pleasure; how to reframe challenge and adversity so your struggles work for you instead of against you; and the stunning concept that your perception of your health and success matters more than quantifiable, extrinsic measurements. This episode is the best free therapy out there - if you enjoy it, please share it with someone you care about, and check out Rob's book, Happiness from the Inside Out. My nose-to-tail cookbook, It Takes Guts, is available now for pre-order on Amazon, Barnes and Noble, and Chapters! Connect with Rob online at coachrobmack.com and on social media @robmackofficial, and buy his book, Happiness from the Inside Out Want to connect, ask questions for the podcast, or offer feedback? Drop me a note on Instagram @themusclemaven, send me an email at [email protected], and sign up for my weekly newsletter at ashleighvanhouten.com Thanks to our show sponsor BUBS Naturals - stock up on the best quality grass fed collagen and MCT powder at bubsnaturals.com and use the code MM20 for a discount!

Today Ashleigh welcomes back her friend Dr. Elly Michelle Lieppman, a licensed naturopathic doctor who specializes in individualized women's medicine, optimizing hormones, digestion, and energy. Dr. Elly Michelle is passionate about restoring balance in the body naturally and sustainably through lifestyle medicine, nutrition, and strategic supplementation, by uncovering the root cause of health concerns and understanding what is going on in your body at a deeper level. With specific expertise in eating disorders, Elly brings so much to table and the two women answer audience questions about vitamin deficiencies, overcoming body insecurity, what your cycle is telling you about your health, and misconceptions over what it takes to achieve that "toned" look so many women are after. All that and more in this info-packed episode! Want to connect, ask questions for the podcast, or offer feedback? Drop me a note on Instagram @themusclemaven, send me an email at [email protected], and sign up for my weekly newsletter at ashleighvanhouten.com Thanks to our show sponsor BUBS Naturals - stock up on the best quality grassfed collagen and MCT powder at bubsnaturals.com and use the code MM20 for a discount! Try Sweet Apricity's Paleo and AIP friendly sweets, like amazing caramels and marshmallows, for a treat that won't make you feel gross. Use the code MUSCLEMAVEN at sweetapricity.com for 15% off! Follow Dr. Elly Michelle on Instagram @dr.ellymichelle and check out her website, www.drellymichelle.com

This week Ashleigh chats about organ meat, optimizing health, and the carnivore diet with the carnivore MD himself, Paul Saladino, author of the Carnivore Code. They break down listener questions about the healthiest animals to eat, how to eat them, how to optimize immune and gut health, how to train on a low carb or carnivore diet, using a carnivore approach as a health reset, insulin sensitivity, and a lot more. If you're interested in the benefits of a nose-to-tail diet, optimizing your animal protein intake, and possibly upgrading your health, you'll want to listen all the way through to this one! Want to connect, ask questions for the podcast, or offer feedback? Drop me a note on Instagram @themusclemaven, send me an email at [email protected], and sign up for my weekly newsletter at ashleighvanhouten.com Thank you to my awesome show sponsor, Santa Cruz Medicinals, offering high-quality, third-party-tested CBD products including MCT-based tinctures, CBD-infused coconut oil, skincare, and so much more! Head to scmedicinals.com and use the code MUSCLEMAVEN15 for a 15% discount.