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!

Paleo Magazine Radio

Stan Efferding | Lessons learned training elite athletes

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!

Bethany McDaniel | Improve your skin with animal-based products

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

Anita Lambert | Pelvic Health Masterclass

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!

Autumn Smith | Knowing the difference between fitness and wellness

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

Dr. Steven Lin | Functional Dentistry, and how our mouth impacts our overall health

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

Dr. Mark Vorderbruggen | Benefits of black pepper: plant medicines you already have in your pantry

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/

The Muscle Maven’s Guide to Better Sleep

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

Dr. Elly Michelle | How nutrition and libido are connected

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

Dr. Brooke Kalanick | Give yourself the gift of muscle (and hormonal health)

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

Dr. Cynthia Thurlow | Understanding fasting for women

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

Robb Wolf | What’s wrong with the wellness industry, and what can we do about it?

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.

Tiana Pollari | A plant-based coach and a meat-based coach sit down for a podcast

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!

The benefits of plant medicines you already have in your pantry

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.

The Muscle Maven’s guide to healthy skin

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!

Steve Liberati | Encouraging healthy practices in kids

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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Paleo Magazine Radio

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