The question, "can you build muscle and lose fat at the same time?" may be one of the most pervasive in the fitness industry, and the answer, as usual, is more complex than many of us would like. But it's not all bad - there is plenty to be learned about our bodies and how they work while we explore the most efficient and healthy ways to achieve these two separate (but often combined) goals.

In this episode Ashleigh covers:

• Who may be able to gain muscle and lose fat at the same time, and who may have a harder time
• The ways in which these two goals can work with each other, and against each other
• A discussion on the practical applications of caloric surpluses/deficits, and how to apply them to your life in a realistic way
• A better, more sustainable solution to the "gain muscle, lose fat" question
• Resources to learn more about how to apply this to your lifestyle

If you'd like to dive even deeper into this topic, sign up for the Muscle Science for Women program - our second run will begin in January 2022 and tickets are limited! Add your name to the "first to know" list here: https://www.metflexlife.com/muscle-science-women  

Try the Precision Nutrition calorie/macro calculator: https://www.precisionnutrition.com/nutrition-calculator

Thanks to our show sponsor BUBS Naturals - stock up on the best quality grassfed collagen and MCT powder at here (www.bubsnaturals.com) and use the code MM20 for a massive 20%  discount!

Stan Efferding is an IFBB Professional bodybuilder and World Record Holding Powerlifter. He is one of only 10 men in the world to ever total over 2,300 pounds raw in competition. Stan holds the title as the World's Strongest Bodybuilder. 

He conducts seminars all over the country for various sports and nutrition and training techniques, and he coined the Vertical Diet - his book, The Vertical Diet, just came out and in this episode Ashleigh and Stan talk all things diet, muscle building, and what we can all take from the regimens of elite athletes. 

In this episode:

• Stan's morning/daily routine
• His new book, The Vertical Diet
• Some of his key nutrition tips around fiber and protein
• Practical tips for the rest of us gained from the worlds of powerlifting and bodybuilding
• Stan's experience dealing with depression and anxiety, and how he addressed it
• Working with elite athletes like Hafthor Bjornsson and Jon Jones
• And much more!

Please check out our show Sponsor, Palleovalley - they make my new favorite healthy snacks, 100% grassfed and fermented beef sticks and Superfood bars made with bone broth protein and packed with plant-based superfoods (while still managing to taste like a delicious, chocolatey treat). This company doesn't cut corners, they combine the best that plants and animals have to offer for our health, and it shows - learn more at paleovalley.com and use the code MMR to save 15% on anything you buy!

• 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!