Paleo Magazine Radio

In this Q&A episode, Rachel and Ashleigh answer questions about: How to hydrate properly, and how alcohol factors in What to do when you've hit a body composition plateau How to determine if you're actually eating as much (or more, or less) than you think you are - spoiler alert, most of us are not good at accuracy with this! Ashleigh talks about her plan to get fitter by the end of the year and some of the obstacles she's facing (another spoiler alert, one of those obstacles is peanut butter cup trail mix) And they have a discussion about "body positivity": what it is and what it's trying to do, when it fails us, and why "body neutrality" might be a more practical approach All this and more! If you have any feedback, questions, or topic ideas please send them to musclescience4women@gmail.com  Check out our newest program, the Grow Your Glutes Workshop: https://www.rgfit.com/glutes More info on our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com Shoutou

In this episode, Ashleigh talks about the stress of sending her toddler to pre-school and her fitness plans for the rest of 2023; Rachel gives an update on her "mini cut" and they answer questions about how to eat out while on a diet. They also dive into the concept of a "weight set point": what it is, can you change it, and how your understanding of it may help or hinder your body composition goals or progress. If you have any other questions you want to ask, send them to musclescience4women@gmail.com. Thanks to our sponsor, Goodr! These super cute, polarized, quality sunglasses are incredibly well-priced, and some with a one year warranty. These comfortable sunnies come in a ton of styles, colors, shapes, and sport-specific styles - all with incredible names (one of our favorites is the "Sells House, Buys Avocados" style.) Head to goodr.com/MSW and use the code MSW for free shipping! Check out our newest program, the Grow Your Glutes Workshop: https://www.rgfit.com/glutes More info on our flagship strength

In this episode, Ashleigh speaks with Dr. Bill Schindler, an archaeologist, primitive technologist, chef, and author of the book, Eat Like a Human. They cover: His journey from having an unhealthy approach to food and body image in his younger years, to learning how to enjoy a more nourishing and less punishing relationship with food; The ONE food humans are actually perfectly designed to eat, and why human beings are actually not very efficient eaters; The science of digestion in animals and humans; His experience on a survival-based reality show called The Great Human Race; His food trips to places like Ireland, Sardinia, and beyond, and how he shares these adventures with his family; Why fermentation is such a crucial food preparation tool - and how to ferment foods you never imagined could be fermented! Some of the most "challenging" foods he's ever tried (fermented shark and maggot cheese, anyone?) How he came to his current work in understanding and teaching the benefits of ancestral forms o

In this episode Rachel tells us about her "mini cut" for an upcoming vacation, which leads to a discussion on pool party fashion; Ashleigh has a wellness industry rant about "girl dinner;" they talk about their favorite (and most embarrassing) music to listen to while working out, and they get into the business and branding side of Muscle Science for Women. This one is a real mixed bag of fitness and funny - submit your questions and topic ideas to the ladies at musclescience4women@gmail.com. Thanks to our new sponsor, Goodr! These super cute, polarized, quality sunglasses are incredibly well-priced, and some with a one year warranty. These comfortable sunnies come in a ton of styles, colors, shapes, and sport-specific styles - all with incredible names (one of our favorites is the "Sells House, Buys Avocados" style.) Head to goodr.com/MSW and use the code MSW for free shipping! Check out our newest program, the Grow Your Glutes Workshop: https://www.rgfit.com/glutes More info on our flagship strength trainin

Ashleigh and Rachel get real womanly in this episode, covering everything about periods including: the period products we like and use; how to avoid premenstrual headaches, a case study about how to get your period back if you've lost it; and why having a period is "a luxury." We also talk more about skincare and have a surprise special guest! If you have topic ideas or questions for the hosts, send them to musclescience4women@gmail.com. Here's Ashleigh's ebook, Fuel for Pregnancy and Postpartum: https://ashleighvanhouten.com/collections/my-book/products/ebook-fuel-for-pregnancy-and-pospartum More info on our flagship strength training program, Muscle Science for Women: https://www.rgfit.com/msw Info on our Grow your Glutes workshop: https://www.rgfit.com/glutes  Here is the Amazon link for Rachel's workout top: https://amzn.to/3r73Eyz  And thank you to show sponsor BUBS Naturals! Go to bubsnaturals.com and get a full 20% off your order of coffee, collagen, grass-fed butter-based creamer, MCT powder and mo

In this episode, Ashleigh and Rachel chat about the new American Gladiators documentary, what type of testing is best to determine hormone levels and overall health, and how to optimize unilateral --single limb--training: why it's important, what exercises are most impactful, and how to rest properly for maximum output. If you have topic ideas or questions for the hosts, send them to musclescience4women@gmail.com. More info on our flagship strength training program, Muscle Science for Women: musclescienceforwomen.com Info on our Grow your Glutes workshop: rgfit.com/glutes And thank you to show sponsor BUBS Naturals! Go to bubsnaturals.com and get a full 20% off your order of coffee, collagen, grass-fed butter-based creamer, MCT powder and more with the code MSW20. They are also doing an awesome giveaway for the month of August - win a coffee bundle and a pair of Ashleigh's custom-designed solid gold barbell earrings by entering here: https://www.bubsnaturals.com/MSW Shoutout to our show sponsor Active Stacks!

In this Q&A episode, Ashleigh and Rachel dive into the 75 hard challenge, they talk about safe sun exposure, caffeine consumption, and they revisit their old debate on using wrist straps when lifting...this is a fun one, don't miss it!  If you have topic ideas or questions for the hosts, send them to musclescience4women@gmail.com. More info on our flagship strength training program, Muscle Science for Women: musclescienceforwomen.com Info on our Grow your Glutes workshop: rgfit.com/glutes And thank you to show sponsor BUBS Naturals! Go to bubsnaturals.com and get a full 20% off your order of coffee, collagen, grass-fed butter-based creamer, MCT powder and more with the code MSW20. They are also doing an awesome giveaway for the month of August - win a coffee bundle and a pair of Ashleigh's custom-designed solid gold barbell earrings by entering here: https://www.bubsnaturals.com/MSW Shoutout to our show sponsor Active Stacks! They make high-quality beef protein isolate in two delicious flavors, chocolate

In this fun episode Ashleigh and Rachel show off some summer fashion (follow us on YouTube to watch the episodes!) and answer listener questions including: How to fix bloating, and how much stomach bloat is normal How to optimize good digestion How to find a doctor who understands the importance of nutrition What is nutritional yeast and is it good for you? Are good mornings a good exercise? And more!  Thanks to our BRAND NEW sponsor, Goodr! These super cute, polarized, quality sunglasses are incredibly well-priced, and some with a one year warranty. These comfortable sunnies come in a ton of styles, colors, shapes, and sport-specific styles - all with incredible names (one of our favorites is the "Sells House, Buys Avocados" style.) Head to goodr.com/MSW and use the code MSW for free shipping! If you have topic ideas or questions for the hosts, send them to musclescience4women@gmail.com. Check out our new program, the Grow Your Glutes Workshop. More info on our flagship strength training program, Muscle S

In this episode with Ashleigh and her special guest, postpartum fitness and kettlebell expert Melissa Paris, the two moms discuss the importance of the postpartum period for long-term health and healing, the kinds of breathwork that help improve core stability, the best way to support and strengthen core and pelvic health both before and after birth, how to navigate fitness "as a mom" while juggling all the new responsibilities and distractions, and the number one thing women should do in the weeks after birth...you'll have to listen to find out what it is! Follow Melissa on Instagram @melissaparisfitness If you want to learn more about my thoughts on pregnancy and postpartum nutrition, check out my ebook. If you have topic ideas or questions for the hosts, send them to musclescience4women@gmail.com. Check out our new program, the Grow Your Glutes Workshop. More info on our flagship strength training program, Muscle Science for Women. And thank you to show sponsor BUBS Naturals! They offer the best quality co

In this episode, Rachel and Ashleigh dive deeper into the topic of hormone replacement therapy for women, attempting to clear up some misconceptions and provide information for listeners to better inform their own further research. (As a reminder, this episode does not contain medical advice and is meant for general information and entertainment purposes only.) The ladies cover topics including: Some common misconceptions around the health risks of HRT for women, and where these misconceptions stemmed from; An overview of The Women’s Health Initiative, the largest-ever hormone replacement therapy clinical trial, the results that came from it and the limitations and issues with this study; The differences between synthetic and bio-identical hormones; Some concluding thoughts on how to conduct your own research and speak to your care provider if you're interested in learning more about HRT. If you have topic ideas or questions for the hosts, send them to musclescience4women@gmail.com. Check out our new progra

In this episode, Ashleigh and Rachel try (and fail) to do a rapid-fire Q&A, but they still cover a lot of ground: they chat about the latest fat-loss drug, Ozempic; the new social media food trend of making everything out of cottage cheese; and answer other questions about gut health, whether there's value in core-specific workouts, and how often you should "go to failure" in your workouts. All that and more! If you have topic ideas or questions for the hosts, send them to musclescience4women@gmail.com. Interested in pre and post-natal nutrition? Check out Ashleigh's Fuel for Pregnancy and Postpartum ebook. Check out our new program, the Grow Your Glutes Workshop. More info on our flagship strength training program, Muscle Science for Women. Shoutout 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

In this Q&A episode, Rachel and Ashleigh catch up on what's going on in their lives after a brief break and chat about: Impactful glute exercises Learning new skills The misconceptions around hormone replacement therapy for women And that's just the tip of the iceberg! If you have more questions for Ashleigh and Rachel, send them to musclescience4women@gmail.com Check out our new program, the Grow Your Glutes Workshop. More info on our flagship strength training program, Muscle Science for Women. Shoutout 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

In this re-released episode, Ashleigh discusses what she's seen/experienced as the issues in the coaching industry today, and what we can all do to improve it. 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 t

In this re-released episode, 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. Learn more at drellymichelle.com. 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 Have more questions or topic ideas for us? Email them to musclescience4women@gmail.com. Check out our new program, the Grow your Glutes Workshop. More info on our flagship strength training program, Muscle Science for Women. Thanks to our show sponsor BUBS Naturals - use code MM20 to save on anything you buy: grassfed collagen, MCT, and their new amazing coffee!

In this Q&A episode, Ashleigh and Rachel are asked about their body fat percentages, our favorite lifts, what to do with rest day restlessness, and more chats about optimizing training around your monthly cycle.  Have more questions or topic ideas for us? Email them to musclescience4women@gmail.com. Check out our new program, the Grow your Glutes Workshop. More info on our flagship strength training program, Muscle Science for Women. Shoutout 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 here and use the code MSW10 to save 10% on yo

Since May is a busy month for the Muscle Science for Women ladies, please enjoy the re-release of one of the most popular podcast episodes Ashleigh ever recorded: her interview with Dr. Andrew Huberman, a neuroscientist and a professor in the department of neurobiology at the Stanford University School of Medicine. If you haven't heard this episode before, it's full of usable, accessible tools to understand and manage your stress response - and if you have heard it before, we really think this one is worth listening to again! Dr. Huberman studies brain development, brain plasticity, neural regeneration as well as things like controlling your brain state, tangible ways to manage fear, stress and anxiety, and at his lab he also works on strategies for halting and reversing vision loss ad how visual perceptions and autonomic arousal states impact behavioral responses. In this episode we dive into practical ways to immediately control brain state and help mitigate acute stressors, rewiring your brain for positivi

This week is all about reverse dieting: Ashleigh and Rachel discuss what a reverse diet is, and why you should do it after spending time in a caloric deficit. They also talk about what many people get wrong about reverse dieting; how changing your body size changes your nutritional and metabolic needs; and how to find your new "maintenance" calories after you've changed your body composition. This is an important episode for anyone who's lost weight or changed their body composition, hit their goal, and thought, "now what do I do?" You'll also want to listen to this episode to find out why Rachel has a black eye... AND the Muscle Science for Women: Grow your Glutes Workshop is now open! Sign up here: https://www.rgfit.com/glutes Email your questions, comments, topic ideas and feedback to musclescience4women@gmail.com We are so excited to announce a new show sponsor: BUBS Naturals! They offer the best quality collagen and powdered MCT on the market, and they give 10% of their earnings to charity-supporting vet

In today's episode, Ashleigh and Rachel talk all things High Intensity Interval Training: What exactly is it, and what are the common ways people do it wrong? What are the potential benefits? What are the potential downfalls? Can it be effective for women looking to lose fat, build muscle, and who have limited time for workouts? What are their favorite HIIT workouts? The ladies also discuss their new offering, the Grow Your Glutes workshop, and introduce a potential new intro theme song, hope you love it! Learn more or sign up for the Grow your Glutes workshop here: https://www.rgfit.com/glutes Sign up for the Muscle Science for Women course here: http://musclescienceforwomen.com  Email your hosts any feedback, funny stories, questions or topic ideas to musclescience4women@gmail.com  Shoutout 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 se

In this episode, Ashleigh and Rachel talk about cutting and bulking in tandem with the seasons; whether or not you can/should try to change your body composition without losing or gaining weight; how to know when it's time to move on from a current goal and start a new challenge; and of course, they talk about healthy protein treats for those of us who are trying to chaise gains but who also need ice cream. Here's a link for how to make the BEST protein ice cream:  https://www.rgfit.com/blog/ninja-creami-protein-ice-cream-low-calorie Here's the link to get on our Grow Your Glutes workshop waitlist: https://www.rgfit.com/glutes Want to share your funny fitness stories, suggest topic ideas or guests, or give feedback? Email musclescience4women@gmail.com Shoutout 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

"A healthy body is a responsive body." Have you ever found yourself frustrated with a body composition or fat loss goal - you feel like you're doing everything right but not seeing the results you want? It could be that you're missing some of the foundational health principles that will help encourage body composition changes. Many of the most important factors for fat loss or muscle gain - things like proper nutrition, recovery, rest, hormonal health, stress management, and more - are ignored in favor of sexier things like new workout plans, but the fact remains: a healthy, well-fed and recovered body will respond better to new challenges than an undernourished, overworked one. This is what Ashleigh and Rachel chat about in today's episode as Ashleigh talks about the final week of prep before her photoshoot; they discuss what went well, what didn't, how she feels, and what comes next. Rachel also talks about some injury recovery, how to manage back pain, and the two coaches share some painfully hilarious fit