In today’s episode Ashleigh speaks with anti-aging expert Dr. Amy Killen about all the fun stuff: sexual health, skin health, and longevity, for men and women. They talk about stem cell therapy, peptides, hormone therapy, and all the ways Dr. Killen is researching and implementing bio-optimization with her clients. Often, addressing sexual health or even cosmetic anti-aging treatments can be a gateway into a deeper understanding of true health and longevity, so this is a fun intro into all the ways we can look at our health and address the myriad challenges or questions we all have. This is a great chat about anti-aging with an expert in the field, and a good reminder that we shouldn’t be trying to “stop” the natural process of aging; rather, we can address some of the negative aspects of getting older that we take for granted are inevitable, when they don’t have to be. We can have beautiful skin, great sex, and robust health as we age - listen to this episode to find out how to do it! Want to connect, ask questions for the podcast, or offer feedback? Drop me a note on Instagram @themusclemaven, send me an email at ashleighvanhouten@gmail.com, and sign up for my weekly newsletter at ashleighvanhouten.com  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!

Paleo Magazine Radio

Ep11: Talking skincare, sex, and stem cells with Dr. Amy Killen

Today on Muscle Maven Radio, Ashleigh speaks with Dr. Andrew Huberman, a neuroscientist and a professor in the department of neurobiology at the Stanford university school of medicine. He 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 positivity, we talk about neurotransmitters, breath work, and even how your vision impacts your stress response. All that and much more, you might want to take notes on 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 ashleighvanhouten@gmail.com, 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 MUSCLEMAVEN 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!

Ep 10: The science of stress and stress mitigation with Dr. Andrew Huberman

Today’s episode is about the many forms that strength can take, the power of perspective, and ultimately the story of a pretty remarkable human being who has been through more than most and has come out of it all a stronger, wiser person. Nikki Balkau is a powerlifter, but like all of us she’s a lot more than that. We discuss her experience being diagnosed with Leukemia has an otherwise healthy twenty-something, and how she dealt with that diagnosis physically and mentally (including continuing to train, literally, while undergoing chemo). We talk about her background with and recovery from an eating disorder, and how different sports throughout her life have shaped her attitudes towards her body and her self-worth and identity. Her openness and willingness to share the good and the bad of her deeply personal story with the world is incredibly inspiring, and may help anyone who’s listening and going through something tough - it’s a reminder that whatever you’re going through, you’re not alone, and there are lessons to be learned even in our darkest times. Want to connect, ask questions for the podcast, or offer feedback? Drop me a note on Instagram @themusclemaven, send me an email at ashleighvanhouten@gmail.com, 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 MUSCLEMAVEN for a discount!

Ep 9: Strength takes many forms: powerlifting through a cancer diagnosis with Nikki Balkau

On this episode of Muscle Maven Radio, Ashleigh speaks with Dr. Fit and Fabulous, Dr. Jaime Seeman. A functional OBGYN and surgeon, she also calls herself the vagina doctor so it only makes sense that they talk about nutrition and health for pregnancy and women who wish to become pregnant; what your monthly cycle can tell you about your health; metabolic flexibility, carbs, and keto for women; and hormonal health in general. They also discuss Dr. Seeman’s participation in the Titan Games, and is The Rock really as cool in person as he seems? This is a must-listen for any woman looking to learn more about health and hormones. 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 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 ashleighvanhouten@gmail.com, and sign up for my weekly newsletter at ashleighvanhouten.com

EP 8: Hormones, fertility, and strength with Dr. Fit and Fabulous, Jamie Seeman

 Because sexual health is an important part of overall health and wellness, In today’s episode Ashleigh speaks with writer Wednesday Martin about her groundbreaking book Untrue. They dive into complex topics like women’s sexuality and how stereotypes about women’s sexuality are created and perpetuated. They talk about the historical and anthropological bases for a lot of our ideas about sexuality; why common tropes about women and sex and relationships tend to be vastly different from how women speak about these thing amongst themselves; and how female autonomy, rather than attempting to define the “best” way to be a sexual person in this world, is a more practical and helpful goal for all of us. And, because this is Muscle Maven Radio, we also talk about pull-ups. Don’t miss this provocative and eye-opening conversation! Want to connect, ask questions for the podcast, or offer feedback? Drop me a note on Instagram @themusclemaven, send me an email at ashleighvanhouten@gmail.com, 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 MUSCLEMAVEN for a 15% discount. 

EP7: Talking sex and pull-ups with Untrue author Wednesday Martin

The problem with most health tracking apps is that they tend to influence people to rely more on external data than their own thinking. Today’s guests are Paul Oneid and Jay Nera, the founders of MetriLife, a mobile app that teaches you how your daily behaviors affect your life and provide you with actionable feedback to improve your mental and physical health and performance. They join us on the show to talk about their app, but also the idea that all health goals are contingent on mindset, behaviors, and our ability to understand and be honest with ourselves. We begin by hearing how our two guests met before diving into a fascinating conversation about what mental health is all about and how to approach it. Jay and Paul talk about journaling, the need for reflection along with introspection, and the freedom of being in the present. We also discuss how to get past faddy understandings of conscious living and what we can learn about growth from a place of self-love rather than insecurity and obsession. We touch on defining what being good means for ourselves and how to start the process of breaking bad habits that are self-serving. From there, we take a deeper dive into MetriLife and how it differs from other tracking apps by holding an up a mirror based on feedback you give it, thereafter providing tools to form associations between where you are and want to be. Join us for all these amazing philosophical insights into the role of accountability and technology in health today! Want to connect, ask questions for the podcast, or offer feedback? Drop me a note on Instagram @themusclemaven, send me an email at ashleighvanhouten@gmail.com, and sign up for my weekly newsletter at ashleighvanhouten.com  My favorite CBD is Santa Cruz Medicinals; their products are third-party tested and the most effective I've used. They offer flavored CBD tinctures, CBD-infused pain lotion, coconut oil and soaps, and a bunch more - check them out at scmedicinals.com and use the code MUSCLEMAVEN for a discount.   Key Points From This Episode: Jay and Paul’s background in the fitness space and cofounding 1-Life Inc. How our guests met through powerlifting and combined strengths in a business partnership. Lessons about mental health Paul takes from his job and applies in the business. How Jay got into stem journaling leading to writing Sisyphus is Smiling. Journaling practices and the use of them for achieving better mental health. The fad of living consciously and the deep introspection this habit really involves. Leveling up without becoming neurotic by learning from Sisyphus and powerlifting. Learning that freedom and growth are about being present in the moment, even if it’s difficult. The challenge of approaching growth from a place of loving, not hating yourself. Moving past stoicism to define your version of good using broader philosophy. Our tendency react to problems by depressing and never taking action. Getting past self-serving negative habits by being aware of the need they serve. How MetriLife works by holding up a mirror and helping users reflect on their feelings. The problem with many fitness tracking apps’ data gathering methodology. A story where a user’s bad attitude caused him to give MetriLife a bad review. Overall positive responses that MetriLife receives from the fitness community. The value of being open with struggles and taking initiatives to change them. The age range and demographic of users who are downloading MetriLife. The ins, outs, and benefits of Paul’s get shredded program! How Paul and Jay are training at this time where everybody is staying at home. Free resources from Jay and Paul, and new projects in the pipeline!   Tweetables: “Living consciously is becoming a fad phrase and I honestly haven’t heard one person talk about it on a non-superficial level. It involves a lot more things than, ‘Oh, living consciously means not operating on a subconscious level.” — @jay_nera [0:15:12] “If I’m working and I’m busy, I don’t have to think about my problems, but the reality is that those problems and that friction within your life is where all of your personal growth is going to be. You need to take time to reflect.” — @pauloneid [0:26:10] “Our tagline for MetriLife is that it’s an intelligent approach to living healthier, living happier, and living stronger, and the reason why it is an intelligent approach is because you’re the one in the driver’s seat.” — @pauloneid [0:52:36] “This is a reality check and look in the mirror to see where are you today, and then it’s a helping hand to guide you along a journey that you’re creating for yourself.” — @pauloneid [0:53:47] “Through technology, we’re inundated with so many external connections that we lose this connection with the inside. We don’t look inside and that’s where the revolutionary act is.” — @jay_nera [0:55:05]   Links Mentioned in Today’s Episode: Paul Oneid Jay Nera MetriLife Sisyphus is Smiling 'Is it OK to Not Be OK?' ‘Behaviors to Monitor and Practice’ Shane Church Nathaniel Branden Secrets of the Millionaire Mind Tony Robbins Seneca the Younger Marcus Aurelius Lost Connections Johann Hari Atomic Habits James Clear simonhybrid Unplugged Dr. Andy Galpin Brian Mackenzie Muscle Maven Radio on YouTube Ashleigh VanHouten Ashleigh VanHouten Email Ashleigh VanHouten on Instagram Santa Cruz Medicinals Santa Cruz Medicinals on Instagram

EP 6: Trusting yourself over technology: the future of wellness tracking with the founders of MetriLife

Covering all aspects of the carnivore movement, today’s episode is flipped on its head with Muscle Maven Radio host Ashleigh Vanhouten as today’s guest! Beth Lipton, chef, recipe developer, and wellness writer is today’s host and asks Ashleigh all the questions you’ve ever wanted to ask about a carnivorous diet. We cover health, safety, and sustainability, especially for women interested in following this lifestyle, and Ashleigh shares how a carnivorous diet can work as a tool for building muscle and living a longer, healthier life. We also talk about convenience and where to source what some would consider unusual animal proteins, including organ meat, which Ashleigh endorses as a delicious and nutrient-rich source of protein, as well as some personal stories about cooking with animal protein and recipe development from both Ashleigh and Beth. For all you’ve ever wanted to know about the carnivore movement, and to find out more about Ashleigh’s upcoming book, Nose-to-Tail, tune in today! Want to connect, ask questions for the podcast, or offer feedback? Drop me a note on Instagram @themusclemaven, send me an email at ashleighvanhouten@gmail.com, 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 MUSCLEMAVEN for a discount!   Key Points From This Episode: What the carnivore movement means to Ashleigh. Whether a carnivorous diet is safe and sustainable for women. Beth’s experience of a carnivorous diet as a reset method, not something permanent. Ashleigh explains how and why a carnivorous diet can work as a tool for women specifically. Beth weighs in on why stressing about food is unhealthy and counterproductive. Protein in meat as the most satiating macronutrient for Ashleigh, preventing overeating. How a carnivorous diet can be simpler and easier while traveling. Women, muscle, body composition, and a protein first approach on a carnivorous diet. Losing fat versus building muscle and the importance of muscle for health and longevity. What Ashleigh’s process is for recipe development, prioritizing health and familiarity. Ashleigh relates to how scary working with new ingredients can be, especially organ meat. Where Ashleigh’s interest in organ meat and a carnivorous diet came from. Ashleigh’s advice for someone interested in this lifestyle but is struggling to get started. Beth suggests asking your butcher to integrate organ meat into your regular order. Ashleigh describes the process of sourcing ingredients for her recipes. Ashleigh’s experience of having difficulty with organ meats and how she got through it. Beth’s experience of cooking with organ meats or unusual animal proteins. Why Ashleigh will or won’t eat specific animal proteins, focused on safety and ethics. Ashleigh summarizes what she wants to impart about animal protein and organ meat.   Tweetables: “For me, the carnivore approach is someone who is deciding to eat animal products only” — @Ashleigh_VH [0:07:47] “The point is to find an approach to diet that best suits your goals, your physiology, how you want to live” — @Ashleigh_VH [0:18:42]   Links Mentioned in Today’s Episode: Bubs Naturals Website Ashleigh Vanhouten on Twitter Ashleigh Vanhouten Website Ashleigh Vanhouten Instagram Beth Lipton Website Beth Lipton on Twitter Beth Lipton on Instagram Michaela Petersen Website Mark Bell Website Dr. Gabrielle Lyon Website Paul Saladino Website Diana Rodgers: Sustainable Dish Website Tara Couture: Slow Down Farmstead

EP5: Q&A: Deep dive on the carnivore diet, and learning to love organ meats

The conventional agricultural system, with its focus on efficiency and mass scale, is harmful to animals, the environment, and humans. Belcampo is the only fully vertically integrated meat supply company in the US with a carbon positive impact and fully regenerative processes, and they are a shining example of a business that is moving the needle in healthy and sustainable directions. Anya Fernald, its CEO, joins us today, and her passion for the industry, healthy living, and conscious consumption is palpable. We begin the episode by getting to know Anya and the Belcampo founding story. After spending several years in Italy, where high-quality food is prioritized, Anya realized that the US paradigm was an entirely different one. This prompted her to take matters into her own hands. From there, look at Anya’s ‘radical’ approach to food, which includes nose-to-tail and seasonal eating. We then take a deeper dive into Belcampo’s holistically sustainable approach where Anya sheds light on the cascading benefits of their regenerative practices. Along with this, we also hear about some of the challenges Anya has faced going against the industry norms, positive COVID-related changes that she has noticed both in her business and her personal life, and what it’s like being a woman in the male-dominated meat game. This was an incredible conversation that we learned so much from, and we know you will too. Tune in today! Want to connect, ask questions for the podcast, or offer feedback? Drop me a note on Instagram @themusclemaven, send me an email at ashleighvanhouten@gmail.com, and sign up for my weekly newsletter at ashleighvanhouten.com Thanks to our show sponsor Ancestral Supplements for providing animal-based superfoods in capsule form: try their grass-fed beef organs or beef liver supplements for 15% off with the code MUSCLEMAVEN at ancestralsupplements.com Key Points From This Episode: Learn more about Anya’s background, her company, Belcampo, and what they do. What Anya’s time working and living in Italy taught her about food quality. Anya’s return to the US and the different ventures that led to founding Belcampo. Why the current consumption paradigm has to shift for the food system to be sustainable. What we can learn from our ancestors about seasonal and nose-to-tail eating. Find out why the industrial agricultural system produces bad offal. Insights into Belcampo’s regenerative approach to agriculture and what it entails. Belcampo’s species-specific ethos: Evolutionary diet, natural mothering, and natural mating. The biggest challenges Anya has encountered when getting her message out there. Why Anya has chosen to steer clear of focusing on her competition. How COVID — through the challenges it brings — will teach us all much-needed lessons. Some of the positive changes COVID has brought for Belcampo. Encouraging shifts around food waste, slowing down, and conscious consumption. Belcampo Meat Camps: Why they started, what they are, and their goal. What it’s been like as a woman in a male-dominated industry for Anya.   Tweetables: “My heart is in revolutionizing meat and changing the system for the better.” — @anyafernald [0:14:16] “We make choices every day that support a certain style of meat eating.” — @anyafernald [0:19:29] “I really do think of Belcampo as an animal wellness company trying to create a system where animals thrive and that’s to the benefit of human wellness and to the benefit of our animals’ quality.” — @anyafernald [0:35:13] “From my perspective, nothing good comes from reflecting on your competition.” — @anyafernald [0:50:46]   Links Mentioned in Today’s Episode: Anya Fernald on Instagram Anya Fernald on Twitter Belcampo Inc Belcampo Meat Camps Ancestral Supplements Ancestral Supplements on Instagram Ashleigh VanHouten Ashleigh VanHouten Email Ashleigh VanHouten on Instagram

EP 4: Healthier Meat, Healthier People, Healthier Planet: Belcampo’s Alternative Meat Supply System

No matter how we eat, the way we participate in the food cycle in the most ethical, sustainable, and healthy way is a really important conversation to have. Joining me to talk about cooking what you hunt is Bri Van Scotter, a true renaissance woman with degrees in art, communications, and cuisine – and the force behind Wilderness to Table, through which she teaches people about making, enjoying, and also sourcing delicious and healthy food. We chat with Bri about her journey to becoming a self-sustained food maker through harvesting and hunting, hearing about how she felt unfulfilled with her initial education and career before learning about cuisine and becoming fascinated with self-sourced ingredients. She talks about how she learned to hunt and reconcile her hesitance to kill with her belief that it’s more humane than mass farmed approaches, recounting the story of her first kill and how she overcome the initial shock. We consider the contrasts between factory farms, slaughterhouses, and sustainable harvesting, and Bri weighs in on our culture's damaging eating habits, how organic food helped her health journey, and that self-harvesting results in a more meaningful cooking process. Bri speaks about the contrast between Instagram’s culture of trophy hunting and her approach, according to which the whole hunt is geared toward the meal, and the work she is doing to advocate it with women's hunting groups and a course in the pipeline. Bri’s current career also takes center stage, and we chat about her show, the hunts she goes on, her favorite game meat, the new recipe book she is working on, and the nose-to-tail message behind all her projects. For this and a whole lot more on the topic of self-sustained cooking, tune in today! Want to improve your skin health with ingredients you can actually pronounce? Want a natural deodorant that actually works? Check out show sponsor Primally Pure and treat yourself to their beautiful and luxurious natural skincare products with discount code MUSCLEMAVEN for 15% OFF Want to connect, ask questions for the podcast, or offer feedback? Drop me a note on Instagram @themusclemaven, send me an email at ashleighvanhouten@gmail.com, and sign up for my weekly newsletter at ashleighvanhouten.com  Key Points From This Episode: Culinary school, rearing a chicken, bowhunting, spearfishing: how Bri found her passion. The contrast between the evils of slaughterhouses and rearing/catching your own food. How Bri overcame her hesitance to kill; learning humane practices, and her chef background. Bri’s perspective that cooking becomes more respectful if you have harvested the meat. Bri’s approach to ethical questions of Instagram trophy shots, and the backlash she still gets. How Bri learned her bow skills, her first hunt, and what the hunts she goes on involve. Bri’s work with women hunters promoting approaches centered around cuisine, not trophies. How Bri dealt with feelings of shock after killing and field dressing a doe on her first hunt. The influence of Bri’s childhood and chef/hunter mentality to her nose-to-tail approach. The need for ‘normal’ people being the face of the organ meat movement. Bri’s career since leaving the restaurant industry: focusing on her show and personal brand. The message behind Bri’s brand; bridging the gap between wild game hunting and cuisine. Bri’s renaissance woman status with five degrees in photography, cuisine, and more! Some of the recipes Bri is working on using duck fat and wild boar lard. How eating organic protein helps Bri manage rheumatoid arthritis and stop taking meds. Side effects of the eating habits of our culture and the importance of eating organic foods. Bri’s thoughts on making her recipe-dense wild game cookbook and when it will drop. Why Bri loves moose and bear so much and which periods their meat tastes best. Perspectives on the quality of organic food and the need for farming to become more humane. New projects that Bri is working on which teach how to cook meat you harvested.   Tweetables: “I need to pay respect to these animals and if I had my hands on them since the beginning, I need to have only my hands on them in the end.” — @Chefbrivs [0:06:19] “Even when I hunt, if I can’t get a good shot, I am not going to take it, because the last thing I want is for that animal to suffer.” — @Chefbrivs [0:10:46] “It’s been my dream to have a cookbook. As a chef, that’s my goal, but I never thought I was going to have a wild game cookbook.” — @Chefbrivs [0:43:35] “Farming could be transformed into something really amazing.” — @Chefbrivs [0:54:18] “You have to know what to cook before you harvest your animal because that determines how you butcher in the field.” — @Chefbrivs [1:00:37]   Links Mentioned in Today’s Episode: Bri Van Scotter on Instagram Wilderness to Table The Culinary Institute of America Slow Down Farmstead on Instagram Steve Rinella The Ritz-Carlton The Magic Pill hunter-ed.com Primally Pure Skincare Primally Pure Discount Code Ashleigh VanHouten Ashleigh VanHouten Email Ashleigh vanHouten on Instagram

Hunting, harvesting, and cooking with Wilderness to Table's Bri Van Scotter

Discovering the intricacy of the female body is a beautiful process. Our delicate hormonal balance affects all aspects of our health and wellbeing, from the condition of our skin to the quality of our sleep and sex lives. In this episode, I interview Dr. Anna Cabeca who is board certified in genealogy and obstetrics, integrative medicine, and anti-aging and regenerative medicine and who is also an authoritative voice in the realm of functional medicine, menopause, and women’s sexual health. Dr. Cabeca unpacks the three major hormones and how an increase or decrease in their levels affect us and explains how they can be managed and even optimized for healing. We get into the variables that affect the efficacy of oxytocin supplementation, the use of exogenous hormones such as melatonin, and the relationship between adiponectin and weight loss resistance. Turning our attention to her newly released book Keto-Green 16, Dr. Cabeca explains how her approach to the ketogenic diet differs from the mainstream understanding, highlighting her views on alkalizing foods, the need for digestive enzymes, consuming greens versus proteins, intermittent fasting, and much more.  Want to connect, ask questions for the podcast, or offer feedback? Drop me a note on Instagram @themusclemaven, send me an email at ashleighvanhouten.com, and sign up for my weekly newsletter at ashleighvanhouten.com Check out our show sponsor Sweet Apricity and use the code MUSCLEMAVEN for 15% off. Get a digital subscription to Paleo Magazine for as low as $1.25 a month!   Key Points From This Episode: How Dr. Cabeca’s personal experience informed her approach to her OB-GYN practice. Three major hormones—insulin, cortisol, and oxytocin—and how the levels change with age. The impact of the stress hormone (cortisol) on other hormones and our health in general. An explanation of the role of oxytocin in the body and how it can be optimized for healing. The dangerous cortisol-oxytocin disconnect that occurs amid prolonged stress and trauma. Suggestions for the lifestyle practices that can help you regulate oxytocin and cortisol levels.     The variables that can affect our physiological response to oxytocin supplementation. Advice about the correct use of exogenous melatonin: dosage, timing, and more. The relationship between adiponectin levels and weight gain in menopausal women. The four key markers that women need to pay attention to when it comes to their hormones. How Dr. Cabeca’s approach to the ketogenic diet differs from the traditional view. Distinguishing between foods that have an alkalizing effect versus those that are alkaline. The importance of increasing your digestive enzymes and not diluting them with liquids.  The ideal amounts of protein versus greens in Dr. Cabeca’s approach to the keto-green diet. Guidelines around the best times to eat, intermittent fasting, and stabilizing your blood sugar. Caloric restriction versus fasting and how each affects our basal metabolic rate. Using metrics and tracking in a way that is non-dogmatic and serves your goals.   Tweetables: “It takes more than hormones to fix our hormones. That’s where lifestyle medicine becomes really powerful.” — @AnnaCabeca [0:05:18] “We really need to look at the major hormones and for me, those are insulin, cortisol, and oxytocin. Those three hormones are the most powerful hormones in our body, with oxytocin being the crowing hormone.” — @AnnaCabeca [0:05:57] “It is our own activities and our perceptions and our lifestyle practices that increase our own natural oxytocin. We manage cortisol and do practices that increase oxytocin.” — @AnnaCabeca [0:18:25] “Increasing your digestive enzymes is one of the key things that we need to do and focus on, especially as we get older.” — @AnnaCabeca [0:43:06] “These low-calorie days that we have, destroy our metabolism. We are better to fast than eat small meals.” — @AnnaCabeca [0:59:42]   Links Mentioned in Today’s Episode: Dr. Anna Cabeca Dr. Anna Cabeca on Twitter Dr. Anna Cabeca on Instagram Keto-Green Community on Facebook Keto-Green 16 The Hormone Fix Macro Calculator Dr. Gabrielle Lyon Ashleigh VanHouten Ashleigh VanHouten Email Ashleigh vanHouten on Instagram

EP 2: The most important hormone we aren't talking about with Dr. Anna Cabeca

A lot has happened since the last time I published a podcast episode, so I want to thank all of you for sticking around despite all the chaos in the world right now. I hope that you guys missed me as much as I missed talking to you. Today I’m introducing you to the new name and brand of the show and explain to listeners the reasons for all these changes. In short, Paleo Magazine is undergoing some big transformations and part of their restructuring resulted in much uncertainty about the future of the podcast. But loving this show and the community we’ve created, I jumped in and purchased the podcast, and decided to rebrand it as Muscle Maven Radio! This is an exciting journey that I hope to take all the current listeners on with me and hopefully gain a whole lot more as we continue building out the community. In this episode, I walk you through the aspects that will stay the same, and those that—I’m certain—will be even better than before!    Key Points From This Episode: The exciting news: I purchased the Paleo Magazine Radio podcast! Hear about Paleo Magazine’s transformation and what they decided about the podcast. Rest assured: You will still be getting the same quality, high-value content as before. Why I feel so strongly about the podcast and the community we’ve built together. Find out which elements of the show will remain the same and which will change. The perks of a new brand—we can talk much more broadly about health and wellness. I need all of you to help me make the podcast a viable and helpful resource! What I’m currently envisioning for the show in terms of its structure and featured guests.  Let me know which topics you’d like to see covered and any other suggestions you have. Monthly giveaways, special offers, and more for those actively participating in the show!   Tweetables: “I have purchased the Paleo Magazine Radio podcast and I have rebranded it under my own name aka the Muscle Maven, which is my nickname.” — Ashleigh VanHouten [0:01:01] “All I knew was that putting the podcast on hold or permanently getting rid of it was just too sad for me to bear.” — Ashleigh VanHouten [0:01:58] “I wanted to make a space that is for everybody who is a health and fitness and food nerd and just likes to learn.” — Ashleigh VanHouten [0:04:26]   Links Mentioned in Today’s Episode: Ashleigh VanHouten Ashleigh VanHouten Email Ashleigh vanHouten on Instagram

Ep 1: Welcome to Muscle Maven Radio

Losing fat is always a thing, and so many diet books focus on the fat loss itself, forgetting that arriving at a point where fat can actually be burned is a separate process. A better approach would be to ask how we can create a lifestyle where we have optimal and consistently high energy, with the intention of becoming more able to exercise and be less dependent on food. Today’s guest is Dr. Cate Shanahan, a staple in the ancestral health world and the author of Deep Nutrition and The Fatburn Fix. In today’s episode, we speak about the detriment that polyunsaturated fatty acids have on our health, and some of the ways we can shift our thinking around diets to be found in The Fatburn Fix. Her book makes a case for high fat, low carb, whole foods approach built around each person’s unique physiology.  We talk to Dr. Shanahan about how it takes a while for a body to be in the position to even be able to lose fat. She gives us some brilliant insights into the physiological processes behind this, speaking to the cause of inflammation, the build-up of toxic fats, and the difference between healthy hunger and ‘hangryness.’ She gives listeners some great tips about how to reverse the process where the body’s fat has become toxic, and the solution mostly comes down to diet. Our conversation covers the benefits of an ancestral diet, and we hear about its four pillars, one of which is organ meat, which of course leads to a great chat on this topic. Tune in to find out how to start feeling great and watch the results that follow! DOWNLOAD THE FULL TRANSCRIPT   Key Points From This Episode: Dr. Shanahan’s transition from being a doctor to doing health consulting for ABCFWS staff. How Dr. Shanahan can have deeper relationships with her clients in her new job. Dr. Shanahan’s culinary solution to unhealthiness mainly caused by fast food. The number one most important health factor: are you burning your body fat? What The Fatburn Fix talks about: how to get into the position where you can lose fat. How most bad fat comes from refined, bleached, deodorized seed oils high in PUFA. The idea that changing diets, losing fat, and skipping meals is harder due to toxic fat. Worse metabolism caused by fat that has become polluted resulting in relying on blood sugar. How the body craves carbs and breaks muscles down into sugar due to metabolic disruption. Knowing that PUFAs are bad for us due to increases of them in food in recent years. Seeing cellulite as an indicator of lack of supporting tissues, i.e., that PUFAs are too high. Fat toxicity: PUFAs making fat unable to store new shipments of energy from the arteries. Saturated and monounsaturated fats that dilute PUFAs effectively reversing fat toxicity. The idea that PUFAs aren’t actually toxic, but are bad due to high concentrations. How to know a product has bad fats in it by looking for three C and three S oils on the label. Changes Dr. Shanahan made to Lakers players’ health by giving them healthier fat diets. Processed dairy’s allergy-causing ability and why Dr. Shanahan supports unprocessed dairy. Why the carnivore diet helps: many people aren’t allergic to whole meat proteins. How dog food contains many of the exact ingredients that processed human food does. Four pillars of the human diet: fresh & fermented greens, meat on the bone, and organ meat. The value of culinary adventure; how great organ meats make you feel.   Tweetables: “There used to be this thing called cooking.” — @drcateshanahan [0:10:52.3] “My patients with weight problems, diabetes, cancer, and auto-immune diseases, they all could not burn their body fat.” — @drcateshanahan [0:14:31.1] “Cellulite is kind of a warning sign that your body fat is not as healthy as it should be.” — @drcateshanahan [0:32:01.1]   Links Mentioned in Today’s Episode: Dr. Cate Shanahan — https://drcate.com/ Deep Nutrition — https://www.amazon.com/Deep-Nutrition-Your-Genes-Traditional/dp/1250113822 The Fatburn Fix — https://www.amazon.com/Fatburn-Fix-Great-Weight-Using/dp/1250114497/ LA Lakers — https://www.nba.com/lakers/ ABCFWS — https://www.abcfws.com/ Ancel Keys — https://www.thelancet.com/pdfs/journals/lancet/PIIS0140673604175788.pdf Mark Sisson — https://www.marksdailyapple.com/ Primal Kitchen Mayo — https://www.marksdailyapple.com/primal-kitchen-mayo-is-now-available-plus-a-chance-to-win/ Jeremy Lin — https://www.jlin7.com/ Weston Price — https://www.westonaprice.org/ SHARE YOUR LOVE FOR PMR AND YOU CAN ENTER TO WIN SOME GREAT PALEO SWAG! It's easy, simply post a review of PMR on iTunes and fill out our quick Registration Form and you'll be entered to win your choice of 4 great books and a Paleo Magazine vinyl decal! One winner will be randomly chosen each week.  

PMR #309: For optimal health and body composition, focus on gaining energy before losing fat: Dr. Cate Shanahan

Sometimes reading research studies is difficult and intense, and there is a huge tendency to skim read, ingest false information, and cherry-pick tidbits that fit in with our preconceived ideas. Fortunately, there are people like Erin Skinner, our guest for today, who have the skills to translate dense, objective information and convey it in a way we can all understand. Erin is a board-certified Registered Dietitian Nutritionist with additional training and certification in integrative and functional nutrition therapy. She is an author, has a podcast called Empowered Nutrition, and also contributes to Paleo Magazine on a regular basis by writing research roundups – digestible and critical assessments of recent studies from different peer-reviewed journals. In our conversation today we hear from Erin about how she transitioned from a career as a human performance consultant in the military to finding the paleo diet, thereafter thinking about nutrition even more deeply and forming her own practice. We then get into some recent roundups she has done for Paleo Mag in preparation for the upcoming issue on woman-specific health topics. We talk about studies on the health trajectories of pregnant women, one focussing on obesity and the other, the connection between low iodine and low child IQ. The other studies we look at cover the links between exercise and the chance of falling pregnant, and the connection between BPA toxins and unsuccessful in-vitro fertilization. Our guest also shares some valuable information about ways we can know we are reading trustworthy information, and how to understand what statistically significant findings even are. Erin has a ton of valuable facts and tips for how to separate the lies from the hogwash, so make sure you tune in today! DOWNLOAD THE FULL TRANSCRIPT   Key Points From This Episode: Erin’s transition into functional medicine from human performance consulting in the military. How Erin advertises herself and collaborates with physicians to supplement treatment. Ways that Erin keeps respectful to all diets and tactically runs nutrient panels on patients. Factual rather than philosophical conversations that Erin has around diet choice with clients. How shaming people for their diets is not the right way to encourage open-mindedness. Erin’s research roundups which act as her advocacy of the science behind paleo diets. How people sometimes don’t have the time or knowledge to understand complex studies. Findings of a recent study on obese woman in pregnancy, a group of whom got healthier. Associations found between low iodine counts in pregnant mothers and low child verbal IQ. How critical the first trimester is and how hard it is to know you’re pregnant then. Things to eat to keep iodine high and how to tell if it’s low: thinning hair, weight gain. How improved physical activity in women with PCOS increases pregnancy chance. Verifying statistical significance: determining if there is a true difference between bell curves. Statistics about the connection between BPA toxins and unsuccessful IVFs. Toxins that are found in some household products and makeup; the need for awareness. Evidence that environmental chemicals, heavy metals, and micro-toxins get sweated out. Advice to only read peer-reviewed journals from sites like ResearchGate. How Erin’s masters and clinician experience helps her decipher scientific studies.   Tweetables: “You can do quite a bit without having to give anybody prescription medication.” — @RealNutritionRX [0:10:10.3] “The way that you’re going to convince people to think about a different approach is by sharing a positive message and by sharing the science.” — @RealNutritionRX [0:17:03.3] “I think people just kind of assume that the government has their back and if a company is allowed to make a product, it’s gotta be safe, and so we need to get the word out that that’s not the case.” — @RealNutritionRX [0:47:59.3] “Although there are flaws and problems with research at its core and how it works, if it’s not a peer-reviewed journal, it’s just people publishing their opinions.” — @RealNutritionRX [0:51:26]   Links Mentioned in Today’s Episode: Erin Skinner — https://www.realnutritionrx.com/ Empowered Nutrition — https://www.listennotes.com/podcasts/empowered-nutrition-erin-skinner-rHXCBzbRfat/ Adventist Health — https://www.adventisthealth.org/ PubMed — https://www.ncbi.nlm.nih.gov/pubmed/ ResearchGate — https://www.researchgate.net/ Cain Credicott on Twitter — https://twitter.com/ccredicott?lang=en SHARE YOUR LOVE FOR PMR AND YOU CAN ENTER TO WIN SOME GREAT PALEO SWAG! It's easy, simply post a review of PMR on iTunes and fill out our quick Registration Form and you'll be entered to win your choice of 4 great books and a Paleo Magazine vinyl decal! One winner will be randomly chosen each week.  

PMR #308: How to understand and interpret research studies, with dietician Erin Skinner

There are a few really great paleo books out there and now you can add The Genius Life, by Max Lugavere to that list! The Genius Life follows Genius Foods and broadens the scope of Max's previous book into an entire lifestyle philosophy. We are so lucky to have Max on the show today to discuss his new book and his approach to ancestral health, the right kind of exercise and freeing the body from toxins! Max hosts his own podcast, also called The Genius Life, and we hear from him about his areas of interest and how much he enjoys the process of speaking to experts. Max is a strong advocate for better information on women's health, feeling that there is such a dearth of useful stuff for women in the space. We talk about carnivore versus plant-based, cross-adaptation and the arguments for when to detox your body. One of Max's main beliefs is that flexibility and resiliency are key to human health and that too much of the same thing or only favorable conditions can lead to weakness. He explains how this happens and why we should be exposing ourselves to a variety of conditions and materials. He also weighs-in on adaptogens and the areas of health that might not be getting as much attention as they deserve. Don't forget to visit our amazing sponsors Wild Foods for all of your favorite paleo-friendly products. Get a 12% discount when you use the code 'PALEOMAG' at checkout at wildfoods.co! DOWNLOAD THE FULL TRANSCRIPT   Key Points From This Episode: Max's move to Santa Monica and the release of his latest book The Genius Life.    The Genius Life Podcast and some of the things that Max enjoys most about hosting it. Aiming for better content around women's health in a sea of mediocre information. The motivation for the new book and how it builds on his last book, Genius Foods. New lessons that Max has taken on since his last book; macros and protein. The conversation around carnivore and plant-based diets and where Max fits in. Resiliency, metabolic flexibility and anti-fragility through a diverse diet and environment. Cross adaptation in different areas of your life and health; cold therapy and stress exposure.  When to think about detoxing your body and some of the factors to consider in this process.  The role of nutrition, perspiration and excretion in your toxin resiliency. Max's thoughts on adaptogens and supplementing a healthy whole foods diet. The astaxanthin compound and the amazing protective effect it has on our cells! Blindspots that deserve more attention from us; mobility, NEAT and post-meal energy levels. Where to find The Genius Life and connect with Max!   Tweetables: “I wake up every day excited!” — @maxlugavere [0:06:39.2] “We live in a time where media every other day is seemingly saying that we eat too much protein.” — @maxlugavere [0:20:38.7] “I am able to walk this line where I am carnivore-adjacent.” — @maxlugavere [0:24:37.5] “Correlation does not equal causation. I think with vegetable consumption you are always going to have strong, healthy user bias.” — @maxlugavere [0:26:01.9]   Links Mentioned in Today’s Episode: Wild Foods — https://www.wildfoods.co/ Max Lugavere — https://www.maxlugavere.com/ The Genius Life — https://www.amazon.com/Genius-Life-Strengthen-Become-Extraordinary/dp/0062892819/ Genius Foods — https://www.amazon.com/Genius-Foods-Smarter-Productive-Protecting/dp/0062562851 Max Lugavere on Twitter — https://twitter.com/maxlugavere Max Lugavere on Instagram — https://www.instagram.com/maxlugavere The Genius Life Podcast — https://www.maxlugavere.com/podcast-1 New York Times — https://www.nytimes.com/ Sarah Ballantyne — https://www.thepaleomom.com/about/about-sarah/ Alisa Vitti — https://www.floliving.com/ Alisa Vitti on The Genius Life Podcast — https://www.maxlugavere.com/podcast/alisa-vitti-90 Nassim Taleb — https://www.fooledbyrandomness.com/ Charles Raison — https://www.psychiatry.wisc.edu/staff/raison-charles/ Four Sigmatic — https://us.foursigmatic.com/ Erin Skinner — https://www.realnutritionrx.com/ PubMed — https://www.ncbi.nlm.nih.gov/pubmed/ Don't forget to visit our amazing sponsors Wild Foods for all of your favorite paleo-friendly products. Get a 12% discount when you use the code 'PALEOMAG' at checkout at wildfoods.co! SHARE YOUR LOVE FOR PMR AND YOU CAN ENTER TO WIN SOME GREAT PALEO SWAG! It's easy, simply post a review of PMR on iTunes and fill out our quick Registration Form and you'll be entered to win your choice of 4 great books and a Paleo Magazine vinyl decal! One winner will be randomly chosen each week.  

PMR #307: Living a Genius Life with Max Lugavere

Our biology has yet to catch up to the demands of modern living. We don’t do well with sedentary lifestyles, always eating and constant exposure to light, yet these are features of nearly all of our daily lives. In today’s episode, Ashleigh reads out an article by Ryan Munsey called 5 Ancestral Habits to Help You Master Your Mind, where he provides tips on how to cultivate practices that will serve you well. Without a sound mind, other aspects of healthy living will not pay off, which is why it’s important to approach health holistically. The tips in the article include ways of boosting brain chemicals like dopamine and serotonin, how to practice intermittent fasting to optimize your body’s fat-storing biology, and ways of better managing your tech. These are all actionable, easy to incorporate steps that acknowledge the realities of the modern world while drawing on ancient wisdom. Be sure to tune in today! DOWNLOAD THE FULL TRANSCRIPT   Key Points From This Episode: Find out more about Paleo f(x), who Ashleigh’s going with, and what she’ll be up to there. What Ashleigh gets up to when she’s not hosting Paleo Magazine Radio. Habit one: Movement is important, it improves mental state, and what we can do to move. Habit two: Learn how to maximize the chemicals in your head for optimum happiness. Habit three: Practice intermittent fasting to help your body’s biology designed to store fat. Habit four: Decrease harmful light exposure practices through limiting screen time, 20-20-20 rule, and more. Habit five: Break the cycle of information overload by managing your tech better.    Tweetables: “I think that it’s useful to connect the fact that our lifestyle habits reflect our mental health and vice versa. It’s not just about eating the best food or doing the best workouts, it’s about mental health and how all of these things are connected.” — Ashleigh Vanhouten [0:04:31.0] “Our ancestors came close to our weekly movement totals daily, making our modern standard for “healthy living” four to five times lower than our biology is used to. No wonder we’re inflamed, obese, sick, and unhappy.” — @ryanmunsey [0:06:19.0] “The point is to make sure we use technology, rather than letting it to use us.” — @ryanmunsey [0:13:22.0]   Links Mentioned in Today’s Episode: Paleo f(x) — https://www.paleofx.com/ KetoCon — https://ketocon.org/ketocon-2020/ Beth Lipton — https://www.bethlipton.com/ Dr Gabrielle Lyon — https://drgabriellelyon.com/ Human Potential Parties — http://ashleighvanhouten.com/human-potential-party/ Ryan Munsey — https://ryanmunsey.com/ Ryan Munsey on Twitter — https://twitter.com/ryanmunsey F*ck Your Feelings — https://www.amazon.com/F-k-Your-Feelings-Accomplish-Significant/dp/B07HS1HTVZ Better Human Project Podcast — https://www.betterhumanproject.org/project 5 Ancestral Habits to Help You Master Your Mind — https://paleomagazine.com/5-ancestral-habits-to-help-you-master-your-mind/ Ashleigh Vanhouten Website — http://ashleighvanhouten.com/ Ashleigh Vanhouten on Instagram — https://www.instagram.com/themusclemaven/ Ashleigh Vanhouten’s email — ashleigh@paleomagazine.com SHARE YOUR LOVE FOR PMR AND YOU CAN ENTER TO WIN SOME GREAT PALEO SWAG! It's easy, simply post a review of PMR on iTunes and fill out our quick Registration Form and you'll be entered to win your choice of 4 great books and a Paleo Magazine vinyl decal! One winner will be randomly chosen each week.  

PMR #306: Five ancestral habits to help you master your mind

Paleo Magazine Radio brings you Paleo nutrition, exercise, and lifestyle perspectives from both the experts and the everyday. PMR is brought to you by Paleo Magazine, the only print magazine dedicated to the Paleo lifestyle, and is hosted by Ashleigh VanHouten.

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