Paleo Magazine Radio

In this episode, Ashleigh and Rachel talk about ways to minimize or even avoid those all-too-familiar feelings of sadness, lethargy, and even increased sickness that come with the winter months. If you live somewhere that is cold and dark for a good part of the year, this is for you! While it's very common, and there are good reasons why you may feel crappy during the winter, the good news is there are plenty of things you can do to combat those issues. With a little proactivity and healthy habits, you can find a way to make those dark, short days more bearable - maybe even more fun - and certainly healthier.  Rachel and Ashleigh discuss some of the biggest drivers of seasonal depression and discuss key lifestyle habits you should be doubling down on, as well as things like seasonal supplementation, light therapy, social connection, morning routines, and more. If you liked this episode, please rate, review, subscribe, and share with someone who could benefit. If you want to submit a question, offer feedback o

In this episode with renowned thyroid expert Elle Russ, bestselling author of The Paleo Thyroid Solution, Ashleigh and Elle discuss: -why it can be so difficult to get a proper diagnosis;  -symptoms to look out for, including less common symptoms; -a detailed dive on the proper testing and how to advocate for these tests with your healthcare provider; -lifestyle, nutrition, and environmental changes that can have a big impact on thyroid health; -how thyroid issues intersect with fertility and peri- and menopausal changes; -information about treatment of thyroid disfunction, including potential problems with conventional thyroid treatment;  -autoimmune disorders, and much more.  If you want to dive even deeper and take your health into your own hands, Elle's The Ultimate Thyroid Course is packed with over 20 hours of helpful content, including expert tutorials from Dr. Gary E. Foresman MD and other experts. Whether it's hypothyroidism, Hashimoto's, Reverse T3, post-thyroidectomy, or other thyroid issues, this

In this episode Ashleigh and Rachel discuss the differences in body fat percentages between men and women, including what's healthy and sustainable, and how they will look different depending on a range of factors; they dive into the concept of "mental fitness" and how it applies to overall health and fitness; they discuss changes they're making to Muscle Science for Women in 2026, and Ashleigh chats about her newest personal venture: a coaching app! We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit. If you have comments, feedback, or questions please send them to musclescience4women@gmail.com. If you want to learn more about or sign up for Ashleigh's new coaching app, click the link below and get 20% off your first month through November 28: studio.com/ashleigh/fitness-coaching Learn all about the Muscle Science For Women programs at https://musclescienceforwomen.com and reach out to us for a first responder/military discount. Learn mo

This week Rachel and Ashleigh answer questions from listeners including: Advice for vegetarians on how to optimize health and muscle How to train around your cycle when your birth control prevents you from having a cycle How long does it take to lose muscle (and gain it back) when you have to take a break due to injury or surgery Thoughts on THC as a replacement for alcohol, and any possible training benefits All that and more! We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! If you have comments, feedback, or questions please send them to musclescience4women@gmail.com. Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture walking through details like safe exercise selection, likely fitness challenges du

In this episode, Ashleigh and Rachel have an impromptu mental health chat, talking about their own personal struggles and ways in which we can all face our challenges head on rather than looking for ways to numb or distract ourselves. Mental health is such a huge part of physical health (and vice versa) and it's helpful to take a step back from muscles and macros every now and then to talk about the bigger picture. After all, most of us are working on our health so we can enjoy life to the fullest. And also, to lighten the mood, they talk Halloween costumes. This is a vulnerable one, and if you enjoyed it or found it resonates with you, we'd love for you to leave a comment in Spotify or share the episode on social media.  We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! If you have comments, feedback, or questions please send them to musclescience4women@gmail.com. Check out the latest program from Muscle Science for Women: The Fit Preg

In this quickie episode, Ashleigh talks about five key ways to make fitness, strength, health, and body composition improvements even when you have no time - maybe you have young kids, a demanding job, or are just going through a period with very little time to meal prep, work out, or do the things you normally do to feel good. We have answers - because there are always choices to make, and the more informed you are about what factors actually move the needle, the better choices you can make with your limited time. We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! If you have comments, feedback, or questions please send them to musclescience4women@gmail.com. Check out the NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture w

In this episode, Ashleigh and Rachel answer user questions about whether or not powerlifting is bad for teenagers' growing bodies; talking about body image with your kids; can you build muscle with a back injury, and more. Plus they talk about some of the exercises they've been loving lately.  We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! If you have comments, feedback, or questions please send them to musclescience4women@gmail.com. Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture walking through details like safe exercise selection, likely fitness challenges during pregnancy, how to eat to support a healthy fit pregnancy, and so much more. Read more about our new program at this link, and reach ou

In this solo episode (a re-release of a popular episode from Rachel's other podcast, MetFlex and Chill) Rachel discusses what happens when your diet stops working for you, and how to fix the problem. We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! If you have comments, feedback, or questions please send them to musclescience4women@gmail.com. Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture walking through details like safe exercise selection, likely fitness challenges during pregnancy, how to eat to support a healthy fit pregnancy, and so much more. Read more about our new program at this link, and reach out if you would like the military/first responders discount: https://www.rgfit.com/fit-pregnancy

In this brand-new episode, Ashleigh and Rachel share big life and fitness updates; they give their unfiltered answer to a listener question who wonders if she's being insane about her body recomp goals; they share how to balance cardio and lifting to best support your goals, and more. We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! If you have comments, feedback, or questions please send them to musclescience4women@gmail.com. Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture walking through details like safe exercise selection, likely fitness challenges during pregnancy, how to eat to support a healthy fit pregnancy, and so much more. Read more about our new program at this link, and reach out if you

In this solo episode (a re-release of a popular episode from Rachel's other podcast, MetFlex and Chill) Rachel talks about the mistakes women make when trying to build muscle. We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! If you have comments, feedback, or questions please send them to musclescience4women@gmail.com. Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture walking through details like safe exercise selection, likely fitness challenges during pregnancy, how to eat to support a healthy fit pregnancy, and so much more. Read more about our new program at this link, and reach out if you would like the military/first responders discount: https://www.rgfit.com/fit-pregnancy  You can also learn abo

In this episode of the Healthy Aging Series, Ashleigh and Beth discuss mental health: how it impacts physical health and vice versa; how it changes through the decades; how our hormonal changes impact mental health; how to manage the mental health of loved ones, and so much more - see timestamps below. You can watch every episode of the Healthy Aging Series on YouTube: https://www.youtube.com/@musclemaven  If you have comments, feedback, or questions please send them to musclescience4women@gmail.com or leave them in the comments.  Learn more about the hosts at bethlipton.com and ashleighvanhouten.com  Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture from your coaches. Read more about our new program at this link, and reach out if you would like the military/first responders

In this solo episode, Ashleigh weighs in on whether or not weighted vests are worth it; she talks about starting a CrossFit support group for folks trying to leave, and answers a question from the podcasts #5 male listener about supporting your partner through tough times.  We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! If you have comments, feedback, or questions please send them to musclescience4women@gmail.com. Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture walking through details like safe exercise selection, likely fitness challenges during pregnancy, how to eat to support a healthy fit pregnancy, and so much more. Read more about our new program at this link, and reach out if you would like

This week is a mixed bag of listener questions: Rachel and Ashleigh discuss ideas about wellness retreats or traveling events; they answer a question from a listener who thinks they're "skinny fat", they talk about what "consistency" really looks like and how to get there, and how we can all learn to work smarter rather than harder on our fitness goals.  We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! If you have comments, feedback, or questions please send them to musclescience4women@gmail.com. Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture from your coaches. Read more about our new program at this link, and reach out if you would like the military/first responders discount: https://www.rgfit.com/

In this episode the ladies talk about "maintenance," - what does it mean, how do you get to maintenance, how do you stay there, how long do you stay there, why is maintenance a good thing and when is it hindering your goals? Why is it so hard to get to and stay there? How do you know if you're really eating for maintenance? If you've been wondering about a maintenance plan, or are thinking you want to maintain your current body composition or level of fitness, this episode is for you. We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! If you have comments, feedback, or questions please send them to musclescience4women@gmail.com. Check out the BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture from your coaches. Read mo

In this vulnerable episode, Rachel and Ashleigh talk about the intersection of grief and health - it's a topic that we'll all deal with at some point, but isn't often discussed. Behavioural and lifestyle changes can dramatically impact our health in times of acute grief, which can exacerbate the pain we're already feeling. In this episode, the women share personal stories and go over some of the ways grief can negatively impact our health, as well as ways we can work to mitigate those impacts and care for ourselves even in times of acute sadness, stress, and devastation. We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit! Check out our BRAND NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! The program offers a customizable training program that will adjust throughout your pregnancy, a full exercise video library, a downloadable resource document and a 90 minute lecture from your coaches. Read more about

This episode is a deep dive into pelvic health, an incredibly important aspect of overall health, function, and quality of life for women that many of us don't know enough about (and aren't taught). In this episode, Ashleigh and Rachel cover: The basic anatomy and function of the pelvic floor The most common pelvic floor issues, from pain to prolapse to incontinence and more Risk factors for pelvic floor dysfunction How to tell if your pelvic floor may not be functioning optimally Prevention and protection Self-care and lifestyle tips for avoiding or mitigating these issues Other steps if you're experiencing pelvic floor dysfunction that you can't manage on your own We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit!  You'll learn even more about pelvic health in our NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! Read more about our new program at this link, and reach out if you would like the milit

This week is another episode of the Healthy Aging Series, and this time Ashleigh and Beth are diving into motherhood, a deeply personal and lifechanging event. They discuss the ways motherhood changed them (and the ways they have stayed the same), the experience of being "older" mothers, the balance of caring for children and aging parents, managing your kids' hormonal shifts at the same time as their own, and much more. See timestamps below. And listeners learned about the NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! There has been a slight delay in launch, but if you want to be the first to gain access to the program (and our early bird discount) you can email and let us know at musclescience4women@gmail.com  The whole Healthy Aging Series can be found on Ashleigh's YouTube channel here: https://www.youtube.com/@musclemaven  If you're interested in listening to Ashleigh's episode all about her first pregnancy, birth, and postpartum experience, you can listen to it her

In this episode, Ashleigh answers listener questions about: -how to work around "limiting factors" like grip strength and weaker muscles when trying to challenge the lower body -can you heal and "tighten" fascia in your stomach and get rid of "mommy pooch" after multiple pregnancies -how to avoid being "skinny fat" when you're looking to lose fat and change body composition -advice for people looking to become a professional health coach And more! Check timestamps below. And listeners learned about the NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! There has been a slight delay in launch, but if you want to be the first to gain access to the program (and our early bird discount) you can email and let us know at musclescience4women@gmail.com If you have comments, feedback, or questions please send them to musclescience4women@gmail.com. Support for this podcast comes from Kion. Use code MUSCLEMAVEN at this link to save on high-quality protein powder, creatine, the tastiest

In this vulnerable episode, Ashleigh shares her pregnancy and birth story from the recent birth of her daughter. She covers topics including: Her symptoms and overall experience during pregnancy, and how it differed from her first How she managed severe pubic symphysis pain, and her experience with pelvic floor physiotherapy All the details of her unmedicated water birth and the immediate postpartum period Information on her exercise and nutrition The ups and downs of being a parent of two, and how this is impacting her fitness and overall health And much more! And listeners learned about the NEW program from Muscle Science for Women: The Fit Pregnancy Specialization program! There has been a slight delay in launch, but if you want to be the first to gain access to the program (and our early bird discount) you can email and let us know at musclescience4women@gmail.com  If you're interested in listening to Ashleigh's episode all about her first pregnancy, birth, and postpartum experience, you can listen to i

In this exclusive sneak peek, Ashleigh shares the first full episode of a new series on Healthy Aging she has developed with friend, Carnivore-ish co-author, wellness writer, and chef Beth Lipton. Over the course of seven episodes they dive deep on topics like beauty, motherhood and pregnancy, relationships, nutrition, mental health, and more, all through the lens of healthy aging for women: what does it mean to age in a healthy way? How do we balance our desire to remain youthful with the inevitability of getting older? Can we find more peace and joy in the way our bodies and priorities shift through life?  The series is honest, real, vulnerable, and created in an effort to create community and share with other women who are no doubt juggling the same questions and uncertainties. There are questions, answers, personal stories, and laughs as they learn. These are just a few of the questions the women dive into, starting with this first episode on fitness, which covers the ladies' thoughts on: what they learn