MetFlex and Chill: Recent Episodes
Rachel Gregory
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply
Join Rachel’s weekly newsletter: https://www.rgfit.com/newsletter/
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply
Join Rachel’s weekly newsletter: https://www.rgfit.com/newsletter/
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply
Join Rachel’s weekly newsletter: https://www.rgfit.com/newsletter/
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply
Join Rachel’s weekly newsletter: https://www.rgfit.com/newsletter/
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply
Join Rachel’s weekly newsletter: https://www.rgfit.com/newsletter/
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply
Join Rachel’s weekly newsletter: https://www.rgfit.com/newsletter/
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply
Join Rachel’s weekly newsletter: https://www.rgfit.com/newsletter/
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply
Join Rachel’s weekly newsletter: https://www.rgfit.com/newsletter/
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
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Youtube: @rachelgregory
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Facebook:@metflexlife
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Twitter: @rachelgregoryms
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LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
-
Instagram: @rachelgregory.cns
-
TikTok: @rachelgregory.cns
-
Youtube: @rachelgregory
-
Facebook:@metflexlife
-
Twitter: @rachelgregoryms
-
LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
- Instagram: @rachelgregory.cns
- TikTok: @rachelgregory.cns
- Youtube: @rachelgregory
- Facebook:@metflexlife
- Twitter: @rachelgregoryms
- LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
In this episode, Jaime and I discuss women’s health as we age, setting realistic goals for body composition, and finding a balance when it comes to making lifestyle changes, especially when it comes to diet. We discuss the ketogenic diet, DEXA scans, menopause, and more!
Dr. Jaime Seeman is a board certified Obstetrician and Gynecologist practicing in Omaha, Nebraska. She is also a fellow in Integrative Medicine at The University of Arizona School of Medicine and a board certified ketogenic nutrition specialist through The American Nutrition Association.
After overcoming her own health struggles and a personal tragedy in 2015, she started her consulting business Doctor Fit & Fabulous with a mission to change the face of preventative health care and inspire other moms just like her to live healthier lives. Dr. Seeman has been a driving force in changing the landscape of healthcare in this country. In 2020 she was crowned Mrs Nebraska and competed on the NBC Titan Games with Dwayne The Rock Johnson placing in the Top 6. She inspires women every day to embrace their physical strength and power.
Where to find Jaime:
Listeners can find Dr. Jaime Seeman on her website, on YouTube at Doctor Fit and Fabulous, and on Instagram @doctorfitandfabulous.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
- Instagram: @rachelgregory.cns
- TikTok: @rachelgregory.cns
- Youtube: @rachelgregory
- Facebook:@metflexlife
- Twitter: @rachelgregoryms
- LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
In today’s episode, Ashleigh and I are answering how to both build muscle and lose body fat. We go over specific tools for tracking food, choosing which macronutrients to focus on whether or not you’re physically active, and how supplementation isn’t the answer.
Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
- Instagram: @rachelgregory.cns
- TikTok: @rachelgregory.cns
- Youtube: @rachelgregory
- Facebook:@metflexlife
- Twitter: @rachelgregoryms
- LinkedIn: @rachelgregory
Primary Programs
- The Flex Fam
- Muscle Science For Women
- Keto For Women
About Rachel:
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
In today’s episode, we’re chatting all about Zach’s unique approach to training and nutrition that separates him from most as he runs on a low-carb, ketogenic diet.
Zach is a world-record-holding ultramarathoner and three-time National Champion ultra-marathon runner as well as a coach, and host of the Human Performance Outliers Podcast.
Where to find Zach:
Website: https://zachbitter.com/
Instagram: https://www.instagram.com/zachbitter
Twitter: https://twitter.com/zbitter
Facebook: https://www.facebook.com/zbitterendurance
TikTok: https://www.tiktok.com/@zachbitter
Enrollment is now open for Rachel’s group coaching membership, The Flex Fam. To sign up, visit https://www.metflexlife.com/theflexfam
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s second podcast MINIFLEX on your preferred podcast platform
Spotify: https://open.spotify.com/show/02ugV4Hi1rCFwJ2CTx3x1t?si=67fa8b12ee1f4ad3&nd=1
Apple Podcast: https://podcasts.apple.com/us/podcast/miniflex/id1612301075
Connect with Rachel on social media:
Instagram: https://www.instagram.com/rachelgregory.cns/
Tiktok: https://www.tiktok.com/@rachelgregory.cns
Facebook: https://www.facebook.com/metflexlife
Pinterest: https://www.pinterest.com/MetFlexandChill/_created/
Twitter: https://twitter.com/rachelgregoryms
LinkedIn: https://www.linkedin.com/in/rachel-gregory-ms-cns-cscs-bbb41999/
In this episode, we chat about Logan’s journey through this cancer diagnosis and also dive deep into the mindset and mental side of nutrition and fitness that we can all relate to.
Logan is a 6 year glioblastoma brain cancer survivor who has been able to change his life and starve cancer through the use of a therapeutic Ketogenic diet protocol. He wrote the book 'Thank You Cancer,' talking about his journey of overcoming brain cancer and how he used it to his advantage in creating the life he always desired.
Where to find Logan:
Youtube https://www.youtube.com/channel/UCyYkS7fqsRG1xdjC1sVoCEA
Instagram - https://www.instagram.com/logansneed_/
Things mentioned in this episode:
Sleep Checklist
Enrollment is now open for Rachel’s group coaching membership, The Flex Fam. To sign up, visit www.metflexlife.com/theflexfam
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s second podcast MINIFLEX on your preferred podcast platform:
Spotify: https://open.spotify.com/show/02ugV4Hi1rCFwJ2CTx3x1t?si=67fa8b12ee1f4ad3&nd=1
Apple Podcast: https://podcasts.apple.com/us/podcast/miniflex/id1612301075
Connect with Rachel on social media:Instagram: https://www.instagram.com/rachelgregory.cns/
Tiktok: https://www.tiktok.com/@rachelgregory.cns
Facebook: https://www.facebook.com/metflexlife
Pinterest: https://www.pinterest.com/MetFlexandChill/_created/
Twitter: https://twitter.com/rachelgregoryms
LinkedIn: https://www.linkedin.com/in/rachel-gregory-ms-cns-cscs-bbb41999/
In today’s episode, Rachel and Alison discuss why gut health is important, what to consider when it comes to food sensitivities & intolerances, common causes of bloating, how to optimize digestion, and more. Alison is a Nutritional Therapy Practitioner, author of The Paleo Gut Healing Cookbook, and blogger at FoodbyMars.com.
Alison has experienced first-hand the healing power of food, using it to manage Hashimoto's Thyroiditis and PCOS. She believes your healing journey with real food can be a stress-free lifestyle filled with joy and flavor and is on a mission to help! Follow Alison for more Paleo and AIP-friendly recipes, meal plans, community, and bio-individual coaching services. Subscribe to her weekly newsletter and get a FREE 20-minute Paleo/AIP Meal Prep Plan right here.
Where to find Alison:
Website: https://foodbymars.com/
20-min Paleo/AIP Meal Prep Guide: foodbymars.com/prep
5-day Mindful Eating Challenge: https://foodbymars.kartra.com/page/mindful-challenge
Instagram: @foodbymars
Cookbook: https://www.amazon.com/Paleo-Gut-Healing-Cookbook-Nourishing/dp/0760371334
Enrollment is now open for Rachel’s group coaching membership, The Flex Fam. To sign up, visit www.theflexfam.com
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s second podcast MINIFLEX on your preferred podcast platform
Spotify: https://open.spotify.com/show/02ugV4Hi1rCFwJ2CTx3x1t?si=67fa8b12ee1f4ad3&nd=1
Apple Podcast: https://podcasts.apple.com/us/podcast/miniflex/id1612301075
Connect with Rachel on social media:
Instagram: https://www.instagram.com/rachelgregory.cns/
Tiktok: https://www.tiktok.com/@rachelgregory.cns
Facebook: https://www.facebook.com/metflexlife
Pinterest: https://www.pinterest.com/MetFlexandChill/_created/
Twitter: https://twitter.com/rachelgregoryms
LinkedIn: https://www.linkedin.com/in/rachel-gregory-ms-cns-cscs-bbb41999/
To join Rachel’s online group coaching membership, The Flex Fam, visit: www.theflexfam.com
Join Rachel Gregory as she guides you through your health and fitness journey, discussing practical tips about #nutrition, #mealplanning for the family, and sustainable tips to help you reach your #fitnessgoals.
In this episode, Rachel is joined by repeat guest, Ashleigh VanHouten to chat about how to buy, plan, and prep meals for yourself AND your family regardless of different goals, food preferences, time limitations, and other typical bottlenecks that tend to arise when it comes to meal prep and planning for the whole fam.
They have a ton of practical tips and strategies that will help tremendously in making this process less stressful and more enjoyable!
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Check out Rachel’s second podcast MINIFLEX on your preferred podcast platform
Spotify: https://open.spotify.com/show/02ugV4Hi1rCFwJ2CTx3x1t?si=67fa8b12ee1f4ad3&nd=1
Apple Podcast: https://podcasts.apple.com/us/podcast/miniflex/id1612301075
Connect with Rachel on social media:
Instagram: https://www.instagram.com/rachelgregory.cns/
Tiktok: https://www.tiktok.com/@rachelgregory.cns
Facebook: https://www.facebook.com/metflexlife
Pinterest: https://www.pinterest.com/MetFlexandChill/_created/
Twitter: https://twitter.com/rachelgregoryms
LinkedIn: https://www.linkedin.com/in/rachel-gregory-ms-cns-cscs-bbb41999/
Join Rachel Gregory as she guides you through your physical, mental, emotional, and spiritual #healthjourney, putting you on your way to better #training, #nutrition, overall health and #wellbeing. In this episode, Rachel and Colleen dive into Colleen’s background, what brought her to founding the popular platform MindBodyGreen, the stressors she faced along the way and how she’s overcome them, and some of the tools and habits she’s implemented as a busy mom of two girls to continue to living her best life, most fulfilled life. Colleen Wachob is Co-Founder and Co-CEO at mindbodygreen. She graduated from Stanford University with degrees in international relations and Spanish, and spent 10 years working at Fortune 500 companies including Gap, Walmart, and Amazon. Wachob lives in Brooklyn, New York, with her husband, MBG Founder and Co-CEO Jason Wachob and their two daughters, Ellie and Grace.
Where to find Colleen:
Website: https://www.mindbodygreen.com/
Instagram: @colleenwachob, @mindbodygreen
YouTube: https://www.youtube.com/mindbodygreen
Twitter: @mindbodygreen
Things mentioned in this episode:
Sleep Checklist
To join the waiting list for Rachel’s online group coaching, The Flex Fam, visit: www.theflexfam.com
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s second podcast MINIFLEX on your preferred podcast platform
Spotify: https://open.spotify.com/show/02ugV4Hi1rCFwJ2CTx3x1t?si=67fa8b12ee1f4ad3&nd=1
Apple Podcast: https://podcasts.apple.com/us/podcast/miniflex/id1612301075
Connect with Rachel on social media:
Instagram: https://www.instagram.com/rachelgregory.cns/
Tiktok: https://www.tiktok.com/@rachelgregory.cns
Facebook: https://www.facebook.com/metflexlife
Pinterest: https://www.pinterest.com/MetFlexandChill/_created/
Twitter: https://twitter.com/rachelgregoryms
LinkedIn: https://www.linkedin.com/in/rachel-gregory-ms-cns-cscs-bbb41999/
Show Notes
[2:23] Colleen discusses how her personal health history got her to where she is today and how mindbodygreen got its start.
[8:25] How spiritual and emotional wellbeing are important to our overall. Highlighting the importance of sleep.
[11:36] Practical tips, habits and recommendations for getting better sleep.
[14:40] Discussion of the importance of caffeine intake and daily stressors in relation to sleep.
[17:14] How our careers and financial wellbeing integrate with our emotional health and ways to manage this.
[20:53] Practical take-home tips for de-stressing, choosing the right physical activity for you, and improving your spiritual health.
[22:41] Small daily tweaks for improving your overall health.
[24:36] Grappling with collective trauma and mental health as a society as a 2022 Wellness trend.
[29:47] Utilizing social media in a healthy way to set a healthy example for kids.
[31:53] Colleen’s morning routine overview.
[35:27] What Colleen has changed her mind about within the past year or so.
[37:20] Find MindBodyGreen across all social channels!
Join Rachel Gregory, host of MetFlex and Chill, as she guides you through your #training, #nutrition, and #mindset journey!
In this episode, Rachel and Natalie discuss the impact of establishing habits, training the mind, relaxing the nervous system, and how to tap into intuition when it comes to nutrition and training.
Natalie Newhart is a nutrition and performance coach and a former professional athlete. She specializes in women over 35 who are not having success with traditional food-focused diets, as well as those who want a more relaxed, intuitive approach to dieting. Her methods are a unique blend of science and mindset and masters fat loss as it pertains specifically to the female hormones, the female metabolism and the female psyche.
Where to find Natalie:
Website: https://www.fitaddictednutrition.com/
Instagram: @natalie.newhart
To join the waiting list for Rachel’s online group coaching, The Flex Fam, visit: https://www.metflexlife.com/theflexfam
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s second podcast MINIFLEX on your preferred podcast platform
Spotify: https://open.spotify.com/show/02ugV4Hi1rCFwJ2CTx3x1t?si=67fa8b12ee1f4ad3&nd=1
Apple Podcast: https://podcasts.apple.com/us/podcast/miniflex/id1612301075
Connect with Rachel on social media:
Instagram: https://www.instagram.com/rachelgregory.cns/
Tiktok: https://www.tiktok.com/@rachelgregory.cns
Facebook: https://www.facebook.com/metflexlife
Pinterest: https://www.pinterest.com/MetFlexandChill/_created/
Twitter: https://twitter.com/rachelgregoryms
LinkedIn: https://www.linkedin.com/in/rachel-gregory-ms-cns-cscs-bbb41999/
Show Notes
[0:20] Welcome back to Metflex and Chill! Today we’re welcoming Natalie Newhart.
[2:35] Natalie discusses where she started and how she got to where she is today.
[8:08] How obsessing over food causes mental and physical stress.
[9:19] Establishing goals with health and fitness and how emotions might affect achieving them.
[14:56] Living in a fight or flight state, how it affects the nervous system, and breathing exercises to retrain it.
[18:57] Are we (specifically women) addicted to the feeling of stress?
[21:00] How to get into the habit of taking time to relax, practice breathing, and enjoy peaceful moments.
[22:58] What are practical ways to implement intuitive eating and relaxing the nervous system?
[24:25] Establishing goals first, recognizing emotional patterns, and changing reactions.
[28:41] What are the most important tools to implement change?
[29:07] Training the mind, nervous system, vision, and higher self/intuition.
[32:10] The importance of awareness and letting go of the scarcity mindset.
[34:08] Retraining the nervous system and reward system with food.
[36:33] Physical and emotional stress associated with high-intensity exercise programs.
[38:54] Is the type of exercise you’re doing serving you and your goals? How to assess what each training day should look like.
[43:41] Differentiating between lack of mental motivation and physical limitations.
[52:33] Orienting daily actions and habits with overall vision and goals.
[55:43] Practicing awareness and performing repititions ititions daily for improvement.
[56:46] What Natalie has changed her mind about within the past year.
[58:47] Where to find Natalie.
[1:00:06] Thank you so much for watching! Please rate, review, and subscribe!
In this episode, Rachel discusses the most effective and efficient way to build muscle, the downside of high-intensity circuit training classes, the science behind building strength over time, why a structured program is important for muscle growth, and how to achieve your ideal body composition. Today’s Question: “I have been doing Orange Theory Fitness for 3 years now, I am not getting definition.”
Join Rachel Gregory, host of the MetFlex and Chill podcast 🎙 as she guides you through your #musclegains, achieving your ideal #bodycomposition, and #gainingstrength through a smart, structured workout program.
To join the waiting list for Rachel’s online group coaching, visit: TheFlexFam.com
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Check out Rachel’s second podcast MINIFLEX on your preferred podcast platform
- Spotify
- Apple Podcast
- YouTube
Connect on social meda:
Instagram: @rachelgregory.cns
Tiktok: @rachelgregory.cns
Facebook: Rachel Gregory
Pinterest: @metflexandchill
Twitter: @rachelgregoryms
LinkedIn: Rachel Gregory
Show Notes
[0:00] Welcome back to Metflex and Chill! Today’s episode is all about optimizing muscle growth and achieving your ideal body composition.
[4:23] Sending the “right” signal to your body to optimize muscle growth.
[8:36] The continuum of strength training and neurological adaptations.
[14:06] Putting the right reps and ranges into practice to stimulate muscle growth.
[16:13] Hypertrophy-style training and the law of specificity.
[27:55] The importance of finding a training program that works for you.
[29:58] Ideas for how to set up your training for longevity.
[32:58] If you’re interested in learning more about joining The Flex Fam for online group coaching, visit TheFlexFam.com to get on the waiting list!
To watch this episode and other past episodes, please visit Rachel’s YouTube channel. Don’t forget to join Rachel’s weekly newsletter, The Friday Flex here: https://www.metflexlife.com/newsletter
If you’re interested in a CGM check out Nutrisense.io and use code RACHEL25 at checkout for $25 off
Listeners can find Danielle Hamilton at her website https://daniellehamiltonhealth.com/, and on Instagram @daniellehamiltonhealth
Danielle Hamilton is a Functional Nutritional Therapy Practitioner & Restorative Wellness Practitioner who specializes in blood sugar regulation & digestion. She became interested in blood sugar issues when she learned that Insulin Resistance was at the root of her PCOS. She was able to reverse her PCOS, cystic acne, PMS & weight loss resistance by reversing Insulin Resistance. Her mission is to help others uncover their blood sugar & insulin issues (as most people don't know the early signs), as well as help them optimize digestion for low-carb diets. Dani promotes a holistic approach to reversing Insulin Resistance which goes beyond just changing macros. She is the host of the Unlock the Sugar Shackles Podcast and the creator of the Blood Sugar Mastery Program.
In this episode, we chat about early signs of blood sugar dysregulation, how to manage PCOS without medication, blood sugar testing, dietary and lifestyle strategies that are a must to implement daily, how much fruit is enough, and more!
Top Takeaways:
- Danielle gives a thorough explanation of how blood sugar impacts overall health
- How to manage PCOS without medications
- The #1 cause of infertility in women
- Four strategies to implement into your day to manage blood sugar
- Low-carb fruits and berries - clearing up the confusion
Show Notes:
- [0:00] Introduction to the episode trailer
- [0:25] Rachel gives a brief intro of guest Danielle Hamilton @daniellehamiltonhealth
- [1:21] Welcome back to MetFlex and Chill! Rachel welcomes guest Danielle Hamilton to the listeners
- [2:22] Question: For those who aren't familiar, can you give us an intro to who you are, and how you got into the fitness/nutrition industry?
- [4:39] The Paleo Diet Solution by Robb Wolf
- [6:38] Danielle speaks about her experience living with PCOS
- [7:58] The Fasting Method Podcast
- [8:04] “PCOS is the diabetes of the ovaries” Megan Ramos
- [9:57] “When someone is in a state of insulin resistance, another way of putting it is a state of carbohydrate intolerance.” Danielle Hamilton
- [11:26] Foods & Workouts for Metabolic Flexibility with Rachel Gregory | Episode 84
- [11:37] Question: Can you give the listeners an overview of how regulating blood sugar, in general, affects your overall health?
- [23:16] Nutrisense.io and use code RACHEL25 at checkout for $25 off
- [23:24] Episode 35: The Power of Monitoring Glucose Levels with Kara Collier
- [28:40] Question: What are some strategies to help manage blood sugar?
- [31:27] Benefits of apple cider vinegar
- [37:50] Question: Can you speak about other factors aside from carbohydrates that can independently spike your blood sugar?
- [41:01] What is reactive hypoglycemia?
- [43:38] What is gluconeogenesis?
- [44:52] Question: How do we regulate the amount of fruit we should be consuming?
- [48:30] Low-carb fruits and berries – the best and the worst
- [50:14] “If you're eating a food that you're quite sensitive to, that's going to cause your body to go into a sympathetic state. So if you do have that sympathetic activation, I feel like that could also potentially contribute to a bigger spike just because your body is stressed.” Danielle Hamilton
- [52:10] Question: Can we talk about resistant starch and how that may impact blood sugar?
- [54:16] Good Idea Drink
- [54:51] Question: Can we chat about glucose disposal agents?
- [55:27] Berberine benefits
- [59:54] Question: Is there anything you’ve changed your mind about in the past year, and why?
- [1:04:24] Listeners can find Danielle Hamilton at her website https://daniellehamiltonhealth.com/, and on Instagram @daniellehamiltonhealth
- [1:04:47] Blood Sugar Mastery Program
- [1:05:22] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.
Resources Related to Today’s Topics:
- Episode 132: Exploring Top Supplements for Sleep, Stress, Exercise, and Immune Health with Shawn Wells
- Episode 33: Top 5 Supplements Everyone Should Consider with Shawn Wells
- Episode 12: Pre-Workout Nutrition, Testing for Low Stomach Acid, and the Truth About Spiked Seltzer
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge."
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility.
You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com
Social Links:
- Youtube: @rachelgregory
- Instagram: @rachelgregory.cns
- TikTok: @rachelgregory.cns
- Facebook: @metflexlife
To watch this episode and other past episodes, please visit Rachel’s YouTube channel.
Don’t forget to join Rachel’s weekly newsletter, The Friday Flex here: https://www.metflexlife.com/newsletter
Listeners can find Ashleigh Vanhouten at http://ashleighvanhouten.com/, and on Instagram @themusclemaven
In this episode, Ashleigh and Rachel tackle the most common questions around intuitive eating, how to transition from macro tracking to intuitive eating, mindset practices to help with both macro tracking and an intuitive approach, and much more!
Top Takeaways:
- Macro tracking basics and how to start so it’s not a stress
- Tips on how to transition from tracking macros to intuitively eating
- One major mistake when it comes to tracking for fat loss
- Mindset practices to help with both tracking and intuitive eating
- How to handle hunger signals
Show Notes:
- [0:00] Introduction to the episode trailer
- [0:35] Welcome back to MetFlex and Chill! Rachel welcomes guest Ashleigh VanHouten @themusclemaven
- [0:40] Muscle Science For Women
- [1:44] Ashleigh is the podcast host for Muscle Maven Radio and Rachel is the host of MetFlex and Chill. Today they have a combined show to talk about intuitive eating
- [6:20] Question by Ashleigh: Is it possible to eat intuitively?
- [9:37] Question by Ashleigh: How would you feel if you couldn’t track for the next 6 months? How would that change how you eat? Would you be worried?
- [14:00] Question by Ashleigh: Why are you still tracking?
- [15:23] “My main thing with tracking it helps me to focus on different data points that I’m interested in for a certain period of time.” Rachel Gregory
- [17:11] Ashleigh dives into her opinion on intuitive eating and tracking
- [20:50] Question: How can I tell if the cravings that I am feeling are my own or my microbes?
- [25:51] “If people are interested in trying this intuitive eating approach, the eating environment and your behaviors are a huge part of it.” Ashleigh VanHouten
- [27:54] Tips on how to transition from tracking to an intuitive eating approach
- [29:34] Episode 120: Can I Lose Weight Without Tracking Macros?
- [34:56] “The diet doesn't end when you hit your fat loss goal. The diet ends when you've been able to maintain your results for six months.” Rachel Gregory
- [39:27] Question: How do I tell if my body knows what it needs and what it wants?
- [40:19] Episode 41: Breaking The Addiction with Karen Thomson
- [46:41] Switching from a scarcity mindset to an abundance mindset
- [49:19] Question: How do you start to listen to hunger signals if you transition to an intuitive approach after you’ve been tracking for a long period of time?
- [54:56] If you’re interested in learning more about Muscle Science For Women go to www.metflexlife.com/msw
- [59:53] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.
Episodes Related to Today’s Topics:
- Episode 155: Q&A: How to Choose a Quality Energy Drink, Pairing Your Training with Your Lifestyle, Calorie Counting for Beginners
- Episode 54: Strategies To Curb Emotional & Boredom Eating with Ashleigh Vanhouten
- Episode 121: Enjoying Vacation Guilt-Free Through Metabolic Flexibility
- Episode 41: Breaking The Addiction with Karen Thomson
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge."
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility.
You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com
Social Links:
- Youtube: @rachelgregory
- Instagram: @rachelgregory.cns
- TikTok: @rachelgregory.cns
- Facebook: @metflexlife
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Check out Rachel’s second podcast MINIFLEX on your preferred podcast platform
- Spotify
- Apple Podcast
- YouTube
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel chats about the benefits of cyclical keto and carb cycling, how to correct form for online clients, why protein is ultimately the most crucial macronutrient no matter what diet protocol is followed, and more!
“The more metabolically flexible you are, the easier it is for you to consume carbs and use those for fuel and also to be able to use fat and ketones for fuel. Metabolic flexibility is your ability to efficiently shift back and forth between these different fuel sources when they're warranted.” Rachel Gregory
Today's Questions:
- From @keto_island: When it comes to using carbs in cyclical keto (ex. Increasing to 100 carbs on workout days, 20 carbs on rest days) vs once or twice per week as we did in the Keto For Women program...what's the difference/advantage of one over the other?
- From @tuscaloosagirl: As an online coach, how do you help your client find the correct form to do exercises?
- From @jen.therapy: Can you be vegetarian keto?
Top Takeaways:
- Tips and tricks on how to implement a cyclical keto approach
- Rachel’s recommendations on correcting form as an online coach
- Reasons protein is crucial no matter what diet you are adhering to
Show Notes:
- [0:00] Welcome back to MetFlex and Chill with host Rachel Gregory! Today’s episode is a solo Q&A!
- [0:16] Exciting news! Rachel’s second podcast MINIFLEX has launched!
- [1:30] Any questions for Rachel please reach out on her website www.metflexlife.com/contact or on social media @rachelgregory.cns
- [2:03] Question: When it comes to using carbs in cyclical keto (ex. Increasing to 100 carbs on workout days, 20 carbs on rest days) vs once or twice per week as we did in the Keto For Women program...what's the difference/advantage of one over the other?
- [2:30] Check out Rachel's programs at www.metflexlife.com/pograms
- [2:32] To check out Keto For Women go to https://www.metflexlife.com/keto-for-women
- [6:20] “The more metabolically flexible you are, the easier it is for you to consume carbs and use those for fuel and also to be able to use fat and ketones for fuel. Metabolic flexibility is your ability to efficiently shift back and forth between these different fuel sources when they're warranted.” Rachel Gregory
- [13:24] Question: As an online coach, how do you help your client find the correct form to do exercises?
- [17:40] For one-on-one coaching with Rachel check out www.metflexlife.com/apply
- [18:01] Question: Can you be vegetarian keto?
- [19:50] https://1stphorm.com/Metflex
- [20:37] Vegan Protein Powder
- [21:07] What is leucine?
- [21:16] Essential Amino Acids
- [22:30] www.metflexlife.com/keto-kickstart-plus
- [24:30] Check out MINIFLEX here! If you enjoy the new show please share the love and leave a rating and review!
Resources Related to Today’s Topics:
- The Ultimate Protein Cheat Sheet
- Vegan Protein Powder
- Episode 111: How To Optimize Protein Intake & Distribution Across Your Day To Maximize Gains
- Episode 43: All Things PROTEIN with Shawn Wells
To experience H.V.M.N Ketone Ester for yourself, go to hvmn.com use the discount code METFLEX for a podcast listener exclusive discount!
To watch this episode and other past episodes, please visit Rachel’s YouTube channel.
Don’t forget to join Rachel’s weekly newsletter, The Friday Flex here: https://www.metflexlife.com/newsletter
Listeners can find Michael Brandt at his website https://hvmn.com/, and on Twitter @bdm_runner
Michael Brandt is co-founder and CEO of Health Via Modern Nutrition (H.V.M.N.) a metabolic health company on a mission to redefine the limits of human performance, metabolism, and longevity. He's an avid triathlete and marathoner (2:42 PR). Prior to starting H.V.M.N., he received his BS in Computer Science & Design at Stanford, was a Product Manager at Google, and Adjunct Professor at the Academy of Art in SF. He has always been a leader, and lifelong student, of designing products for new and emerging needs.
In this episode, Michael and I take a deep dive into the world of exogenous ketones. We talk about the newest technology in exogenous ketone supplementation, the benefits that ketones have on your metabolism, dual fueling for performance and brain health, ketone esters vs. ketone salts, how to find the cleanest form of ketone esters, and more!
“If you're on a personal mission for health and wellbeing, there are not really any shortcuts. You can wear a better pair of running shoes, but it's not going to do the run for you. You can have better tools in your toolkit, but you still have to adhere to an overall healthy diet.” -Michael Brandt
Top Takeaways:
- Benefits of ketones for your metabolism
- Differences between common types of exogenous ketones found on the market
- Benefits that exogenous ketones have on your brain health and recovery
- The most accurate way to test if you’re in a state of ketosis
Show Notes:
- [0:00] Introduction to episode trailer
- [0:40] Rachel gives a brief bio of today’s guest Michael Brandt along with her opinion and experience using H.V.M.N exogenous ketones
- [3:33] If you are curious about H.V.M.N and want to try them out go to hvmn.com use the discount code METFLEX to save
- [4:02] Welcome back to MetFlex and Chill! Rachel welcomes guest Michael Brandt to the listeners
- [4:32] Michael gives the listeners a background of his journey in biohacking
- [8:02] Ketone IQ
- [8:38] A Low-Carbohydrate Ketogenic Diet Combined with 6-Weeks of Crossfit Training Improves Body Composition and Performance
- [9:45] Question: What are the main benefits of ketones in general and for your metabolism?
- [13:04] Benefits of ketones and recovery
- [15:09] Question: Can we dive into the differences between exogenous ketone esters vs. ketone salts, and the benefits of buying from a reputable company like H.V.M.N vs. a GNC?
- [15:57] “If you're on a personal mission for health and wellbeing, there are not really any shortcuts. You can wear a better pair of running shoes, but it's not going to do the run for you. You can have better tools in your toolkit, but you still have to adhere to an overall healthy diet.” -Michael Brandt
- [21:20] Metabolic Health Summit
- [23:20] “Ketones can be considered their own macronutrient.” -Michael Brandt
- [26:50] Question: How can exogenous ketones be beneficial for high-intensity training?
- [30:13] “The more fuel you have available, the more fuel you can tap into from those different aspects, the better off you're probably going to be… not just from an exercise standpoint, but also from a recovery standpoint as well.” Rachel Gregory
- [31:10] Question: Can you talk about the benefits of exogenous ketones for your brain health?
- [33:22] DARPA: Operation Metabolic Dominance
- [38:06] 21-Day Ketogenic Diet Weight Loss Challenge: Recipes and Workouts for a Slimmer, Healthier You
- [41:20] Question: In terms of ketone esters and salts, how do people decipher between the cheap and dirty ones and the ones that are higher quality?
- [42:06] Best way to test ketone validity: get a Ketone Blood Meter (use code METFLEX for 10% off)
- [44:38] Question: Are there any negatives to taking exogenous ketones?
- [45:55] “I don’t do strict keto myself, but I would say my message is: spend more time with elevated ketones.” Michael Brandt
- [47:06] Question: Are there more benefits when combining MCTs with ketones?
- [47:21] MCT Oil Powder
- [49:56] Question: Can you reiterate the benefits of ketone esters vs. ketone salts and why it’s optimal to use ketone esters to decrease the potential g.i. distress that comes along with ketone salts?
- [53:20] Question: What are some of the subjective symptoms someone should be looking for when they raise their blood ketone level by drinking a ketone ester?
- [55:51] What is L-Theanine?
- [56:44] Head to HVMN.com to check out V2 on Ketone IQ!
- [59:47] Listeners can find Michael Brandt at his website https://hvmn.com/, and on Twitter @bdm_runner
- Thanks for listening to another episode! If this episode got you intrigued about ketone esters and you want to try the product out for yourself you can go to hvmn.com and use the code METFLEX for that exclusive discount.
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge."
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility.
You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com
Social Links:
- Youtube: @rachelgregory
- Instagram: @rachelgregory.cns
- TikTok: @rachelgregory.cns
- Facebook: @metflexlife
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel chats about aggressive vs. moderate deficits, how to strategically implement cardio for fat loss, why overtraining is causing you to plateau, macro tracking strategies, and more!
Today's Questions:
- How do you convince clients that extreme deficit and cardio aren’t the answer?
- Steady-state or HIIT cardio - which is better for fat loss?
- Should I cut back on my veggies as I’m finally tracking macros and am going over?
Top Takeaways:
- Steady-state or HIIT cardio: Rachel’s preference for fat loss goals
- Five benefits of LISS cardio
- Choosing an aggressive vs. moderate deficit based on your personality and experience level
- Strategies to meet your daily macro targets
Show Notes:
- [0:00] Welcome back to MetFlex and Chill with host Rachel Gregory! Today’s episode is a solo Q&A!
- [0:30] Sign up for The Friday Flex for Tips, Recipes, Rachel’s go-to’s, exercises, and more!
- [1:00] Question: How do you convince clients that extreme deficit and cardio isn’t the answer?
- [1:30] Debunking Gender Myths #4: Women Need To Do More Cardio To Achieve Optimal Body Composition
- [12:30] Question: Steady-state or HIIT cardio - which is better for fat loss?
- [28:00] If you are interested in one-on-one coaching with Rachel go to www.metflexlife.com/apply or if you are interested in Rachel’s group coaching membership called The Flex Fam check that out at www.theflexfam.com
- [29:00] How to program cardio for fat loss
- [34:30] Question: Should I cut back on my veggies as I’m finally tracking macros and am going over?
- [35:00] Common Mistakes When Tracking Macros
- [41:30] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.
Episodes Related to Today’s Topics:
- Episode 13: Endurance Training, Cardio & Fat Loss, and Meal Prep Tips with Aaron Day
- Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
- Episode 84: Fat Loss: The Hierarchy Of Importance
- Episode 92: All About That Cardio with Ashleigh Vanhouten
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge."
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility.
You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com
Social Links:
- Youtube: @rachelgregory
- Instagram: @rachelgregory.cns
- TikTok: @rachelgregory.cns
- Facebook: @metflexlife
Primary Programs
- The Flex Fam
- Keto For Women
- Muscle Science For Women
To watch this episode and other past episodes, please visit Rachel’s YouTube channel.
Don’t forget to join Rachel’s weekly newsletter, The Friday Flex here: https://www.metflexlife.com/newsletter
Listeners can find Paul Carter on Instagram @liftrunbang1, Twitter @liftrunbang, Facebook @lift-run-bang
Paul Carter is a successful bodybuilder, powerlifter, fitness writer, and the founder of Lift-Run-Bang, a popular online coaching platform. Paul has spent almost 30 years of his life devoted to developing training and nutritional strategies that he has used to coach thousands of athletes. He has traveled across the world to speak and teach others how to use these methods to achieve their greatest fitness potential.
Paul is the co-author of the Maximum Muscle Bible book and also an avid writer for T-Nation, Muscle and Fitness, Flex Magazine, and Bodybuilding.com. You can find Paul on Instagram at @liftrunbang1.0 dropping knowledge bombs and providing practical, science-backed information to help you optimize your training and build your best physique.
In this episode, we chat about the top three overrated exercises for hypertrophy, and what exercises to replace them with to optimize training, myths around overtraining and soreness, top reasons diets fail, Paul’s opinion on warm-up exercises and more!
Top Takeaways:
- Activation exercises and warmups explained and Paul’s opinion if you need them
- Top three most overrated exercises for hypertrophy
- Myths and misconceptions explained about overtraining and soreness
- Paul answers the popular question: Can you store excess protein as body fat?
- Top reasons that diets fail
Show Notes:
- [0:00] Introduction to episode trailer
- [0:30] Rachel gives a brief bio of guest Paul Carter @liftrunbang1.0
- [1:30]Welcome back to MetFlex and Chill! Rachel welcomes guest Paul Carter @liftrunbang1.0
- [2:00] Episode 122: How To Optimize Hypertrophy Training with Paul Carter
- [2:30] Paul shares about his background and experience with hypertrophy training and powerlifting
- [5:30] Question: What do you see most commonly misused when adding modalities to exercises to try and make them more effective?
- [11:30] Question: Can you give the listeners your opinion on activation exercises and warm-up movements?
- [14:30] “Why would you fatigue the muscles that are smaller and more delicate, and then go do a bunch of big moments where they have to provide stability for that joint? That has never made much sense to me.” Paul Carter
- [16:00] Question: What are your top three overrated hypertrophy exercises? What would be your top swap for those exercises?
- [27:30] Chris Beardsley
- [31:30] Listener Question: “In my own training, I struggle with gauging intensity and knowing when I have effectively "failed." I come from a history of sweat-drenched, "burn" chasing, over-exercising. I have come a long way in not chasing "the burn," but still wonder if I'm actually getting close enough to failure and putting in enough intensity? I find myself sneaking in a lot of drop-sets or partials on my last set because I want to "feel" it more. . ..which I know is dumb. Anything Paul can say on how he uses "one hard set" and "not training to get tired" and implementing failure effectively would be great!!”
- [40:00] Question: Under what circumstances is it okay to still train a muscle when it's still in that recovery state?
- [42:00] Question: Is it really impossible to store excess protein as body fat?
- [42:30] Alan Aragon.. Aka the King of nutrition
- [48:30] Episode 114: Protein Sparing Modified Fasts (PSMF) with Robert Sikes
- [49:00] Question: What are the top reasons you see diets fail?
- [1:00:30] Listeners can check out more from Paul on IG @liftrunbang1.0, Twitter @liftrunbang, Facebook @lift-run-bang
- [1:04:00] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge."
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility.
You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com
Social Links:
- Youtube: @rachelgregory
- Instagram: @rachelgregory.cns
- TikTok: @rachelgregory.cns
- Facebook: @metflexlife
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: The Friday Flex!
THINGS MENTIONED IN THIS EPISODE:
- Looking for a focus boost/cognitive support: MasterBrain
- If you’re interested in a pre-workout boost: MegaWatt
- Check out my Kickstart & Level Up programs
- Calorie/Macro Tracking app 1st Phorm App
In this episode, Rachel chats about caffeine intake, how to control your dependency on caffeine along with alternatives to try, DOM’s and how to tell if it’s newbie soreness or your body signaling other potential issues, why its essential to pair your training with your lifestyle, and much more!
Today's Questions:
- I’m curious how you feel about 5-hour energy or any energy drinks? I’ve gotten in the habit of consuming them on a daily basis. Probably not the best. What do you recommend as a replacement?
- DOMs is making me unable to hit my every other day at the gym goal. I am tracking my progressive overload so I don’t think I’m lifting too heavy, and I’m sticking to about 3 sets. Is this a newbie thing?
- How do you count calories and stay in a deficit?
Top Takeaways:
- Tips to check yourself with caffeine dependency and what Rachel recommends as alternatives to caffeine
- How to pair your lifestyle with your training so you set yourself up for success, not burnout
- Macro Tracking tips for beginners
Show Notes:
- [0:00] Welcome back to MetFlex and Chill with host Rachel Gregory! Today’s episode is a solo Q&A covering topics related to energy drinks, calorie deficits, and progressive overload
- [0:30] Subscribe to the Friday Flex for weekly tips, podcasts, recipes, and more HERE!
- [2:00] Question: I’m curious how you feel about 5-hour energy or any energy drinks? I’ve gotten in the habit of consuming them on a daily basis. Probably not the best. What do you recommend as a replacement?
- [4:30] Caffeine has a half-life
- [5:30] Grab your sleep checklist to help you optimize your sleep at https://www.metflexlife.com/sleep-checklist
- [6:30] Looking for a focus boost/cognitive support, check out MasterBrain
- [8:30] If you’re interested in a pre-workout, check out: MegaWatt
- [9:30] What is alpha GPC?
- [12:00] Question: DOMs is making me unable to hit my every other day at the gym goal. I am tracking my progressive overload so I don’t think I’m lifting too heavy, and I’m sticking to about 3 sets. Is this a newbie thing?
- [13:30] “Soreness is not an indication that you had a good workout.” Rachel Gregory
- [18:30] Check out my Kickstart & Level Up programs
- [18:30] To work one-on-one with Rachel go to www.metflexlife.com/apply
- [19:00] Question: How do you count calories and stay in a deficit?
- [19:00] 1st Phorm Tracking App
- [21:30] “I'm a huge fan of tracking just because it builds a ton of awareness. And it gives you structure.”
- [22:00] Episode 120: Can I Lose Weight Without Tracking Macros?
- [23:30] Subscribe to the Friday Flex to receive weekly tips, recipes, podcasts, and more!
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge."
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility.
You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com
Social Links:
- Youtube: @rachelgregory
- Instagram: @rachelgregory.cns
- TikTok: @rachelgregory.cns
- Facebook: @metflexlife
Primary Programs
- The Flex Fam
- Keto For Women
- Muscle Science For Women
To watch this episode and other past episodes, please visit Rachel’s YouTube channel.
Don’t forget to join Rachel’s weekly newsletter, The Friday Flex here: https://www.metflexlife.com/newsletter
Listeners can find Cody Moxley at his website https://n1.education and https://n1.training, and on Instagram @cjmoxley
Cody Moxley is a Coach and CFO for N1 Education and a Certified Sports Nutritionist (CISSN). He has been working in the fitness industry for 6 years. The first three were predominantly in the product development and marketing area before getting into the role of online coaching. The majority of his online clients are coaches as well. One of his favorite parts of working with them is the mentorship and education aspect to help them improve and fine-tune their own skills in program design for their own clients.
In this episode, we take a deep dive into biomechanics basics, what mind-muscle connection really means and how to apply it to your training, myths around females and training, junk volume and why it matters, and much more!
Top Takeaways:
- Biomechanic basics: what they are and why they matter for your training
- Top three exercises you may want to swap out for better options
- How to use “booty bands” effectively and how they could be doing you a disservice if you’re not
- Junk volume explained
- Why you shouldn’t always believe what you read even if it’s coming from a well-established scientific journal
Show Notes:
- [0:00] Introduction to the episode trailer
- [0:30] Rachel gives a brief bio of guest Cody Moxley
- [1:30] Welcome back to MetFlex and Chill! Rachel welcomes guest Cody Moxley @cjmoxley
- [2:30] Cody shares how he got into the nutrition and training space
- [6:00] Question: Can you explain the difference between shortened and lengthen ranges and how that applies to different exercises?
- [12:00] Question: Where do you see people making the most mistakes in their training program?
- [14:30] Question: Can you explain mind-muscle connection from your perspective?
- [17:00] Question: What is the difference between sensation vs. stimulation? And what mistakes do you feel a lot of people are making when it comes to choosing exercises where they might “feel” a lot of that sensation, but it might not actually be stimulating?
- [20:30] Question: What are your top three exercises you see people doing and you would recommend they swap those exercises out for something different to get optimal results?
- [24:30] Question: Is there any effectiveness to the abduction machine aka the “good girl bad girl” machine?
- [26:30] Question: Where do booty bands come into play in terms of practicality versus where they may be doing you a disservice?
- [32:30] Question: What are some of the most common misconceptions that you hear when it comes to females versus males training?
- [37:30] Question: What is junk volume and why does it matter?
- [46:30] Question: Why do we have to take research, especially when it comes to nutrition/fitness/exercise with a “grain of salt?”
- [55:30] Prime Fitness
- [55:30] Listeners can check out more from Cody Moxley at his website https://n1.education and https://n1.training, and on Instagram @cjmoxley
- [57:30] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge."
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility.
You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com
Social Links:
- Youtube: @rachelgregory
- Instagram: @rachelgregory.cns
- TikTok: @rachelgregory.cns
- Facebook: @metflexlife
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel chats about the benefits of regulating blood sugar levels, why a calorie deficit is necessary for fat loss, reasons food sensitivities could be masking progress, the differences between using resistance bands versus using dumbbells, resistance profiles, and more!
Today's Questions:
- I’m wearing a CGM, is keeping stable glucose more effective than calorie counting for weight loss?
- Can you explain how eating foods that you are sensitive to causes fat gain, even if you're in a calorie deficit?
- Could you go over the differences between using dumbbells and resistance bands? For instance, if a band says it has 50 lb resistance, how does that compare to a 50 lb dumbbell?
- I would like to know more about your online workout programs. I like to switch things up every 3-4 months. If you can talk about alternative “heavy compound lift” techniques and their limitations it would be great. My limited shoulder and thoracic spine mobility restrict me from holding a barbell on my back. Also, I will try that trap bar technique you posted with the floating deadlift.
Top Takeaways:
- Lifestyle factors that could spike your blood sugar that are not food-related
- Reasons food sensitivities could be masking your progress in your caloric deficit
- How a food journal could help you mitigate and track food sensitivities
- Key differences between resistance bands and dumbbell weights in terms of resistance profiles
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today’s episode is a Q&A related to regulating blood sugar levels in a calorie deficit with CGM’s, fat gain in relation to food sensitivities, and specific differences between exercises and resistance profiles.
- [1:00] If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! :)
- [1:30] Another great way to help grow MetFlex and Chill is to share a screenshot of an episode you enjoyed or found value in, add it to your story, and tag @rachelgregory.cns for a reshare :)
- [2:30] Question: I’m wearing a CGM, is keeping stable glucose more effective than calorie counting for weight loss?
- [3:00] Episode 35: The Power of Monitoring Glucose Levels with Kara Collier
- [8:30] Question: Can you explain how eating foods that you are sensitive to causes fat gain, even if you're in a calorie deficit?
- [12:30] What is body dysmorphia?
- [21:00] If you’re interested in one-on-one coaching with Rachel check out http://www.metflexlife.com/apply
- [21:30] If you're interested in the membership group coaching through The Flex Fam check it out at http://theflexfam.com
- [22:00] Question: Could you go over the differences between using dumbbells and resistance bands? For instance, if a band says it has 50 lb resistance, how does that compare to a 50 lb dumbbell?
- [28:00] What is a hack squat?
- [29:30] Rachel's Exercise Library
- [32:30] Single Leg Lying Hamstring Curl
- [34:30] “A resistance profile is ‘where the exercise is the hardest’?”
- [37:30] Question: I would like to know more about your online workout programs. I like to switch things up every 3-4 months. If you can talk about alternative “heavy compound lift” techniques and their limitations it would be great. My limited shoulder and thoracic spine mobility restrict me from holding a barbell on my back. Also, I will try that trap bar technique you posted with the floating deadlift.
- [38:00] To check out Rachels programs visit http://metflexlife.com/programs
- [43:00] Thanks again for listening! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review!
THINGS MENTIONED IN THIS EPISODE:
- Episode 35: The Power of Monitoring Glucose Levels with Kara Collier
- For one-on-one coaching with Rachel check out http://www.metflexlife.com/apply
- If you're interested in the membership group coaching through The Flex Fam check it out at http://theflexfam.com
- To check out Rachels programs visit http://metflexlife.com/programs
- YouTube Exercise Library!
To watch this episode and other past episodes, please visit Rachel’s YouTube channel. Don’t forget to join Rachel’s weekly newsletter, The Friday Flex here: https://www.metflexlife.com/newsletter
Listeners can find Menno Henselmans at his website https://mennohenselmans.com/, and on Instagram @menno.henselmans
Menno Henselmans is an international public speaker, scientist, and online physique coach. He has several pro-card-winning clients and international prize winners in physique sports and powerlifting. Menno is also the author of the book - The Science of Self Control where he discusses the essentials of how the human mind works, what willpower is, how to be more productive, how to stick to your diet, how to make your workouts less effortful and how to keep yourself motivated.
In this episode, we chat about why dieting should be looked at as a skill to achieve lifelong results, benefits to diet breaks and refeeds to hit your goal, the forbidden fruit effect, and much more!
“Dieting is a skill that you need to learn. Everyone needs a lot of experience doing it, especially when it comes to traveling, social eating events, peer pressure. Just having a good diet at home is one thing, but it takes a lot of skill to master it as a whole lifestyle.” -Menno Henselmans
Top Takeaways:
- Artificial sweetener myths debunked
- The benefits of taking a diet break and how it could get you closer to your ultimate goal
- Rigid diet control versus flexible diet control
- Psychological factors that play a part in cravings
Show Notes:
- [0:00] Intro to episode trailer
- [0:30] Rachel gives a brief background of today’s guest Menno Henselmans
- [1:30] Welcome back to MetFlex and Chill! Rachel introduces Menno Henselmans to the listeners
- [2:30] Menno gives a brief background on his journey in the health and nutrition space
- [3:30] The Science of Self Control
- [6:00] Question: How can “empty rewards” help us stick to our diet?
- [9:00] Download your FREE Hunger Hacks Guide!
- [9:30] Question: Can you speak to the research out there on artificial sweeteners? Are they bad for you? Do they cause gut issues, etc.?
- [16:00] Are artificial sweeteners bad for your gut bacteria?, Is Aspartame safe?
- [17:00] Question: Can you talk about diet breaks and refeeds and how they can potentially get you to your end goal quicker?
- [20:00] Question: Can you talk about the difference between rigid diet control versus flexible diet control?
- [23:00] “Dieting is a skill that you need to learn. Everyone needs a lot of experience doing it, especially when it comes to traveling, social eating events, peer pressure. Just having a good diet at home is one thing, but it takes a lot of skill to master it as a whole lifestyle.” -Menno Henselmans
- [25:00] Protein Sparing Modified Fasts (PSMF) | Robert Sikes & Rachel Gregory
- [26:00] Question: Can you explain what the forbidden fruit effect is?
- [45:30] Question: What is your opinion/perspective on low carb vs. low-fat diets?
- [51:30] Question: In terms of fat intake, what would your general guideline be for the minimum amount of fat that you recommend for clients?
- [54:30] You can check out more from Menno Henselmans at his website https://mennohenselmans.com/, and on Instagram @menno.henselmans
- [58:00] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge."
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility.
You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com
Social Links:
- Youtube: @rachelgregory
- Instagram: @rachelgregory.cns
- TikTok: @rachelgregory.cns
- Facebook: @metflexlife
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel dives into all things MetFlex! She explains what metabolic flexibility is, the benefits of being metabolically flexible, the importance of being metabolically flexible if there are any negatives to metflex, and more!
“Metabolic flexibility is simply your ability to adapt to whatever fuel source is available.” -Rachel Gregory
Today's Questions:
- What is metabolic flexibility?
- Why is metabolic flexibility important?
- How do you know if you're metabolically flexible?
- How do you measure metabolic flexibility?
- What are the benefits of metabolic flexibility?
- What are the negatives of metabolic flexibility?
- How do you achieve metabolic flexibility?
Top Takeaways:
- Telltale signs you are metabolically flexible
- Objective and subjective ways to measure just how metabolically flexible you are
- Short and long term benefits of metabolic flexibility
- Benefits to using different fasting protocols to help achieve metabolic flexibility
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today’s episode is a solo episode surrounding the topic of Metabolic Flexibility aka MetFlex!
- [1:00] If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! :)
- [2:00] Another great way to help grow MetFlex and Chill is to share a screenshot of an episode you enjoyed or found value in, add it to your story, and tag @rachelgregory.cns for a reshare
- [3:00] Question: What is metabolic flexibility?
- [3:00] “Metabolic flexibility is simply your ability to adapt to whatever fuel source is available.” -Rachel Gregory
- [4:00] Question: Why is metabolic flexibility important?
- [7:00] Benefits of metabolic flexibility
- [7:30] Question: How do you know if you're metabolically flexible?
- [12:30] Question: How do I measure metabolic flexibility?
- [13:00] Episode 35: The Power of Monitoring Glucose Levels with Kara Collier
- [15:00] How to measure your blood ketone levels
- [18:00] Subjective metrics of how to measure metabolic flexibility
- [22:30] Question: What are the benefits of metabolic flexibility?
- [22:30] “The first benefit of metabolic flexibility is in the name- more flexibility!”-Rachel Gregory
- [27:30] Question: What are the negatives of metabolic flexibility?
- [28:00] Question: How do I achieve metabolic flexibility?
- [40:30] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! :)
THINGS MENTIONED IN THIS EPISODE:
- To view the entire MetFlex Library on YouTube check it out HERE!
- Episode 35: The Power of Monitoring Glucose Levels with Kara Collier
- How to measure your blood ketone level
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge."
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility.
You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com
Social Links:
- Youtube: @rachelgregory
- Instagram: @rachelgregory.cns
- TikTok: @rachelgregory.cns
- Facebook: @metflexlife
Primary Programs:
- The Flex Fam
- Keto For Women
- Muscle Science For Women
To watch this episode and other past episodes, please visit Rachel’s YouTube channel.
Don’t forget to join Rachel’s weekly newsletter, The Friday Flex here: http://www.metflexlife.com/newsletter
Listeners can find Dr. Halie Schoff at her website www.drhalieschoff.com and on Instagram @drhalieschoff
Dr. Halie Schoff is a licensed and practicing Chiropractor, Integrative Health Practitioner, and Podcaster with a Master's in Applied Clinical Nutrition. She is a former collegiate athlete who has a passion for teaching people how to bridge the gap between fitness and holistic health. With a focus on women's hormones and gut health, Dr. Halie has helped hundreds of people all over the world regain their health through lifestyle, optimal diet, movement, and functional practices. Dr. Halie is incredibly outspoken about informed consent around birth control and aims to help those that she works with understand the root cause of their hormone imbalances. Her main goal is to help you be the alpha of your health by understanding what being optimally healthy means for YOU.
In this episode, we chat about how to optimize gut health, common factors that lead to poor gut health including stress, benefits of coffee enemas, what foods to eat to increase prebiotics and probiotics in your gut, and more!
Top Takeaways:
- Common underlying issues that lead to poor gut health
- How much of an impact your microbiome has on your body composition
- Benefits of coffee enemas and Epsom salt baths
- Reasons parasites are more active around a full moon
- Prebiotic and probiotic-rich foods to add to your diet
Show Notes:
- [0:00] Intro to episode trailer
- [0:30] Episode 145: Hormonal Imbalance: Root Causes with Dr. Halie Schoff
- [0:30] Rachel gives a brief bio of guest Dr. Halie Schoff and today’s topic
- [1:30] Welcome back to MetFlex and Chill! Rachel welcomes guest Dr. Halie Schoff
- [2:30] Question: Do you want to give our listeners a little background, how you got interested in gut health and your journey through it, and why it’s important?
- [5:30] Question: Can you speak to the common underlying issues that lead to poor gut health, or bloating?
- [6:00] What is leaky gut?
- [9:00] Rachel’s recipe for protein ice cream HERE!
- [13:30] Question: What's the first step in trying to figure out how to optimize gut health?
- [18:30] Question: Can you explain how gut health affects hormones and its relationship to fat loss/weight loss?
- [23:30] Question: Question: Can you explain to the listeners what Candida, parasites, and yeast are and how to go about mitigating them if you have them?
- [24:00] What is SIBO?
- [32:30] Question: If you’re new to these techniques to manage parasites etc. where would you recommend someone start?
- [34:00] @Ashleytaylorwellness —> Free Coffee Enema Course
- [36:30] Question: What are the most common symptoms of having a parasite?
- [38:30] Question: Can you dive into the basics of probiotics and if you should consider taking them?
- [39:00] Spore based probiotics
- [40:00] Microbiome Labs MicroSporeBiotic, Cellcore, Thrive
- [41:30] Question: What are some examples of prebiotic and probiotic-rich foods?
- [44:00] Standard process digestive enzyme
- [49:00] Question: How do we know if we have low stomach acid? What are some symptoms and how do you mitigate that?
- [51:00] Question: What would be the first step to help support stomach acid production?
- [53:00] Question: Why is Pepto Bismol something everyone goes to for a stomach ache?
- [52:00] Apple Cider Vinegar
- [56:30] Episode 145: Hormonal Imbalance: Root Causes with Dr. Halie Schoff
- [57:00] Listeners can find Dr. Halie's programs and podcasts at her website www.drhalieschoff.com and on Instagram @drhalieschoff
- [57:30] Ep. 2: Gut Health, Leaky Gut, Autoimmunity + The Immune System
- [58:30] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge."
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility.
You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com
Social Links:
- Youtube: @rachelgregory
- Instagram: @rachelgregory.cns
- TikTok: @metflexlife
- Facebook: @metflexlife
To learn more about The Flex Fam Membership, visit https://theflexfam.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel chats about how to determine your personal calories and macros, why you need more metrics than just the scale to track progress, how to determine if you’re malnourished or undereating, why the 80/20 rule is gold for a lifestyle approach, and much more!
Today's Questions:
- How do you determine how many calories and macros your clients should be eating?
- Thinking of starting the paleo diet, should I just dive in?
- How do you know if you’re under-eating or malnourished?
Top Takeaways:
- Why you should ditch the scale as the ONLY tool used when tracking weight loss
- Reasons the 80/20 rule could be easier to adhere to vs. diving into a very strict diet protocol
- Signs you may not be getting enough nutrients
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today’s episode is a Q&A episode from questions received through social media and email
- [0:30] Exciting Announcement!
- [1:00] The Flex Fam is Opening Up! Founding Members doors close JAN 28th, 2022
- [3:00] Become a Founding Member today and lock in your membership price for LIFE! Visit https://theflexfam.com/ for more info!
- [3:30] If you are interested and have questions about The Flex Fam please email rachel@metflexlife.com
- [4:00] Question: How do you determine how many calories and macros your client should be eating?
- [6:00] Episode 118: 7 Reasons The Scale Is Lying To You About Your Progress
- [10:00] Episode 46: How To Find Maintenance Caloric Intake, Fast vs. Slow Fat Loss, Accuracy of Tracking Devices, and More!
- [12:30] Question: Thinking of starting the paleo diet, should I just dive in?
- [23:00] Question: How do you know if you’re under-eating or malnourished?
- [27:00] If you are interested in the Muscle Science For Women Program check it out at https://www.metflexlife.com/msw
- [29:00] If you’re interested in one-on-one coaching with Rachel check out https://www.metflexlife.com/apply and for other programs go to https://www.metflexlife.com/programs
- [30:30:] If you have any other questions for Rachel please feel free to reach out to her on Instagram @rachelgregory.cns or rachel@metflexlife.com or check out https://theflexfam.com/
THINGS MENTIONED IN THIS EPISODE:
- The Flex Fam is Opening Up! Founding Members doors close JAN 28th, 2022
- Episode 118: 7 Reasons The Scale Is Lying To You About Your Progress
- Episode 46: How To Find Maintenance Caloric Intake, Fast vs. Slow Fat Loss, Accuracy of Tracking Devices, and More!
- If you’re interested in one-on-one coaching with Rachel check out https://www.metflexlife.com/apply and for other programs go to https://www.metflexlife.com/programs
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge."
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility.
You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com
Social Links:
- Youtube: @rachelgregory
- Instagram: @rachelgregory.cns
- TikTok: @metflexlife
- Facebook: @metflexlife
Primary Programs:
- Keto For Women
- Muscle Science For Women
To watch this episode and other past episodes, please visit Rachel’s YouTube channel.
Don’t forget to join Rachel’s weekly newsletter, The Friday Flex here: http://www.metflexlife.com/newsletter
Listeners can find John Welbourn and Chris McQuilkin at their website http://powerathletehq.com and on Instagram @powerathletehq
John Welbourn is the Founder and CEO of Power Athlete. He is also the creator of the online training phenomenon, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in the 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and a starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 playoff appearances. He was a four-year letterman while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes, and US Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John weekly on his podcast, Power Athlete Radio, as well as his personal blog on training, food, and life, TalkToMeJohnnie.com.
Coach McQuilkin is the Director of Training and Education for Power Athlete, a worldwide strength and conditioning organization focused on empowering performance. Chris has led over 100 clinics across 16 countries spanning 6 continents introducing the Power Athlete Methodology to athletes, sports medicine professionals, performance and sports coaches. He has coached and implemented programs for tactical athletes including Naval Special Warfare and US Army XVIII Airborne Corps. Coached collegiately with Georgetown University, Marymount University, as well as interned with the University of Texas at Austin's football program. Apprenticed under John Welbourn and Raphael Ruiz studying the proper implementation of science-based, performance-driven training systems. Chris is currently based outside Austin, Texas creating online education content, coaching high school lacrosse, and traveling to lead in-person clinics covering athleticism development, barbell training, and speed development.
In this episode, we chat all about the power of raising strong and confident children in modern society, the benefits of investing in an individualized training plan, mindset tools and once you control your thoughts you can unlock endless potential, and more!
“The one thing we’ve found to hold true is that if everybody could start with the singular mindset of just getting stronger, everything else seems to come into focus.” John Welbourn
Top Takeaways:
- How to instill healthy habits in children to cultivate strength overtime
- Reasons sleep and nutrition should be taken as seriously as training
- Importance of knowing your training age to align with your goals
Show Notes:
- [0:00] Intro to episode trailer
- [0:30] Rachel gives a brief bio of today’s guests John Welbourn and Chris McQuilkin
- [2:00] Welcome back to MetFlex and Chill! Rachel welcomes guests John Welbourn and Chris McQuilkin
- [2:30] John introduces himself and shares with the listeners his experience with CrossFit Football, along with how he built his business, Power Athlete
- [5:00] Talktomejohnnie.com
- [7:30] Ep: 543 An Intelligent Approach to Keto with Rachel Gregory
- [7:30] Chris introduces himself and shares with the listeners a brief background of how he got into strength and conditioning along with coaching
- [11:00] “Coaches often get locked into sets and reps and this program versus that program. Well, it still means nothing if you can't communicate, and really empower this person to make something more of what they believe they are at this moment.” Chris McQuilkin
- [12:30] Question: What does your process look like when establishing a training goal?
- [14:00] “The one thing that we found that if everybody could start with the singular mindset of just being stronger, everything else seems to come into focus.” John Welbourn
- [20:00] “All the cardio in the world is going to help you build an aerobic base. But at the end of the day, if you want to change your body composition, the best way to do this is to lift weights.” John Welbourn
- [23:00] “Strength is cultivated over a lifetime.” John Welbourn
- [27:30] Question: What is your experience when it comes to convincing female clients that they need to lift weights in order to change their body composition?
- [44:30] Question: How do you help clients find the balance between overtraining and not training enough?
- [57:00] Muscle Science For Women
- [1:02:30] Question: Is there anything in the past year that you have changed your mind about? And Why?
- [1:13:00] Check more out from John Welbourn and Chris McQuilkin at their website http://powerathletehq.com, podcast Power Athlete Radio, Instagram @powerathletehq, and YouTube
- [1:13:30] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge."
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility.
You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com
Social Links:
- Youtube: @rachelgregory
- Instagram: @rachelgregory.cns
- TikTok: @metflexlife
- Facebook: @metflexlife
Primary Programs:
- Keto For Women
- Muscle Science For Women
To watch this episode and other past episodes, please visit Rachel’s YouTube channel.
Listeners can find Dr. Morgan Nolte at her website http://www.weightlossforhealth.com, on YouTube, on Facebook @drmoregannolte, and on Instagram @drmorgannolte
Dr. Morgan Nolte is a passionate board-certified clinical specialist in geriatric physical therapy. She’s the founder of Weight Loss for Health, an online course, community, and coaching program that helps women learn the science behind insulin resistance, weight loss, and habit change. Her mission is to help adults lose weight, keep it off, and prevent the conditions she treats in geriatric physical therapy by living a low insulin lifestyle.
In this episode, we chat all about misconceptions around weight gain and menopause, how gut health changes as a woman goes through menopause, signs, and symptoms of insulin resistance, how macros affect insulin levels, and more!
“When we shift the conversation from “how many points” or “how many calories does this have?” And we look at the science behind “how will this affect my insulin,” that's when you're going to start really seeing those long term results.” Dr. Morgan Nolte
Top Takeaways:
- Reasons why menopause can change the way you gain or lose weight
- Three simple tips to reduce the blood sugar response of eating carbs
- How macronutrients affect insulin spikes and satiety levels
- Dr. Morgan’s hacks for setting up your environment for sustainable good health
Show Notes:
- [0:00] Introduction to the episode trailer
- [0:30] Rachel gives a brief bio of guest Dr. Morgan Nolte
- [1:30] Welcome back to MetFlex and Chill! Rachel welcomes guest, Dr. Morgan Nolte, @drmorgannolte
- [2:30] Dr. Morgan gives a brief background on how she got into the nutrition and geriatric physical therapy space
- [9:30] Question: Can we talk about some of the misconceptions that people associate with menopause?
- [16:00] The XX Brain
- [16:30] Signs and symptoms of insulin resistance
- [20:00] Why We Get Sick
- [23:30] “When we shift the conversation from “how many points” or “how many calories does this have?” And we look at the science behind “how will this affect my insulin”, which is the hormone responsible for the level of body weight, and body fat, that's when you're going to start really seeing those long term results.” Dr. Morgan Nolte
- [25:00] Macros and their effects on insulin
- [28:30] Question: Can you explain the difference between fructose and other sugars such as the kind in things like coca-cola?
- [31:00] Question: Can you explain to the listeners why insulin isn’t the devil and instead why it’s the consistent insulin spike that is the negative factor?
- [34:30] Question: Can you give your perspective on calories and if they are important to manage for fat loss?
- [48:00] Listeners can find Dr. Morgan Nolte at her website http://www.weightlossforhealth.com, on YouTube, on Facebook @drmoregannolte, and on Instagram @drmorgannolte
- [49:30] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge."
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility.
You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com
Social Links:
- Youtube: @rachelgregory
- Instagram: @rachelgregory.cns
- TikTok: @metflexlife
- Facebook: @metflexlife
Primary Programs:
- Keto For Women
- Muscle Science For Women
The Muscle Science for Women Program is still open with a few spots left! Check it out at www.metflexlife.com/msw.
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel takes on listener questions related to gaining muscle while being in a deficit, how to optimize muscle protein synthesis and daily protein intake, signs and symptoms to look for when trying to become more metabolically flexible, and more!
Today's Questions:
- Can you gain muscle while in a slight deficit or are you just lifting to maintain?
- How much protein do you need per meal when building muscle?
- How long should you stay strict keto before flexing?
- If doing a cut on keto, do you track and cut calories like on other diets?
Top Takeaways:
- Essentials to focus on if you want to gain (or at least maintain) muscle while in a deficit
- Questions to ask yourself if and when you’re ready to try keto
- Rachel’s daily recommendation on protein intake to optimize muscle protein synthesis
- Signs and symptoms your body might be ready to start incorporating carbs back into your diet
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today’s episode is a Solo Q&A! THE Muscle Science for Women Program is still open with a few spots left! Check it out at www.metflexlife.com/msw. The official start date for this round is JANUARY 10th!
- [2:00] Question: Can you gain muscle while in a slight deficit or are you just lifting to maintain?
- [5:00] Essentials to focus on for optimizing muscle growth
- [10:00] Question: How much protein do you need per meal when building muscle?
- [13:00] Daily recommendation on protein intake to optimize muscle protein synthesis
- [19:30] If you’re interested in the Muscle Science For Women program check it out HERE!
- [20:00] Question: How long should I stay strict with keto before flexing?
- [22:30:] For more info on Rachel’s Keto KickStart Program check it out at www.metflexlife.com/keto-kickstart
- [28:30] Question: If doing a cut on keto, do you track and cut calories like on other diets?
- [32:00] Is keto the best diet for weight loss?
- [34:00] If you’re interested in learning more about the MSW program please don’t hesitate to reach out at rachel@metflexlife.com or check out the program at www.metflexlife.com/msw
THINGS MENTIONED IN THIS EPISODE:
- If you’re interested in the Muscle Science For Women program round 2 starts January 10th!
- Check out other fitness and nutrition programs Rachel offers at www.metflexlife.com/programs
- Lifting, Dieting, and Fat Loss Q&A with Rachel Gregory
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge."
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility.
You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com
Social Links:
- Youtube: @rachelgregory
- Instagram: @rachelgregory.cns
- TikTok: @metflexlife
- Facebook: @metflexlife
Primary Programs:
- Keto For Women
- Muscle Science For Women
To watch this episode and other past episodes, please visit Rachel’s YouTube channel.
Listeners can find Dr. Hailie Schoff at her website www.drhalieschoff.com and on Instagram @drhalieschoff
Dr. Halie Schoff is a licensed and practicing Chiropractor, Integrative Health Practitioner, and Podcaster with a Master's in Applied Clinical Nutrition. She is a former collegiate athlete who has a passion for teaching people how to bridge the gap between fitness and holistic health. With a focus on women's hormones and gut health, Dr. Halie has helped hundreds of people all over the world regain their health through lifestyle, optimal diet, movement, and functional practices. Dr. Halie is incredibly outspoken about informed consent around birth control and aims to help those that she works with understand the root cause of their hormone imbalances. Her main goal is to help you be the alpha of your health by understanding what being optimally healthy means for YOU.
In this episode, Dr. Halie Schoff and I chat about the most common root causes of hormonal imbalances, how to support your hormones if you are using a contraceptive or getting off of one, the importance of adequate fat intake to produce progesterone, how to understand what’s happening during your cycle, and more!
“I see our female cycle as a vital sign. It's just like our blood pressure. It's just like our heart rate. It's just like our body weight in terms of…how is our health?” Dr. Halie Schoff
Top Takeaways:
- Most common root causes of hormonal imbalances
- Types of nutrient-dense foods to focus on when getting off birth control
- Risks and benefits to hormonal and non-hormonal birth control methods
- How to promote and support the production of progesterone
- Reasons environmental stressors can wreak havoc on your hormones
Show Notes:
- [0:00] Intro to episode trailer
- [0:30] Rachel gives a brief bio of guest Dr. Halie Schoff
- [1:30] Welcome back to MetFlex and Chill! Rachel welcomes guest Dr. Halie Schoff @drhalieschoff
- [3:00] Dr. Halie gives a brief background of her journey as a collegiate athlete as well as being in the fitness and holistic health space
- [10:30] Question: What are the risks and benefits of using birth control?
- [14:30] Question: What are some main focal points for someone to pay attention to when coming off of birth control?
- [19:30] Question: What would you recommend if someone wanted to switch methods but not completely come off birth control?
- [22:00] “I see our female cycle as just a vital sign. It's just like our blood pressure. It's just like our heart rate. It's just like our body weight in terms of, how is our health?” Dr. Halie Schoff
- [25:30] Question: Can you explain what is the female cycle and what is happening during that time so women can better prepare and support themselves for it?
- [32:00] Foods to support progesterone production
- [35:00] Question: Can you explain some of the root causes of hormonal imbalances?
- [42:30] Question: Can you speak to stressors of overtraining and how that can potentially hinder you from achieving your goals?
- [49:00] Question: Is there anything you’ve changed your mind about in the past year, and why?
- [51:00] Listeners can check out more from Dr. Hailie Schoff at her website www.drhalieschoff.com, and on Instagram @drhalieschoff and @alpha.chiro.health.wellness and her podcast Alpha Health and Wellness Radio
- [53:00] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner
—
You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge."
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility.
Social Links:
- Youtube: @rachelgregory
- Instagram: @rachelgregory.cns
- TikTok: @metflexlife
- Facebook: @metflexlife
Primary Programs:
- Keto For Women
- Muscle Science For Women
To watch this episode and other past episodes, please visit Rachel’s YouTube channel.
Listeners can find Sal De Stephano at his website https://www.mindpumpmedia.com/, and on Instagram @mindpumpsal
Sal Di Stefano is a personal trainer and co-founder of Mind Pump Media and co-host of Mind Pump, an online radio show/podcast that is dedicated to providing truthful fitness and health information. He is also the designer of the Muscular Adaptation Programming System (MAPS Fitness Products). Sal is dedicated to prioritizing health over appearance, and he aims to shift the direction of the fitness industry from aesthetic- and insecurity-based to one based on self-love and self-care.
In this episode, we chat all about the stigmas with resistance training, why the fitness industry coined the word ‘toned’ for women, reasons resistance training is the leading type of exercise for overall health, benefits to creating muscle memory, and more!
“There is no form of exercise that reliably increases bone density, like resistance training, it's so effective, there's nothing that comes close to it.” Sal Di Stefano
Top Takeaways:
- Why resistance training produces more “permanent” results
- Benefits to building muscle and creating muscle memory
- Reasons resistance training directly encourages “youthful” hormone levels
- Three reasons women may be afraid to train heavy
Show Notes:
- [0:00] Intro to the trailer
- [0:30] Rachel gives a brief bio of guest Sal De Stefano
- [1:30] Welcome back to MetFlex and Chill! Rachel welcomes guest Sal De Stefano @mindpumpsal
- [2:00] Sal gives a brief background of his journey and how he became a personal trainer and co-founder of Mind Pump Media
- [3:30] The Resistance Training Revolution
- [4:00] Why did you decide to write The Resistance Training Revolution, and who is it for?
- [7:00] The Complete Book of Running
- [11:00] “Muscles don’t tone. They build or they shrink.” Sal Di Stefano
- [12:00] In terms of longevity and health, studies are showing resistance training is the best form of exercise
- [13:30] Question: Why does resistance training produce more permanent results?
- [19:30] “In modern societies, having a metabolism that burns more calories is a tremendous benefit. It's one of the greatest buffers you can have against chronic disease.” Sal Di Stefano
- [23:00] Question: Why does resistance training directly encourage “youthful” hormones levels?
- [28:00] “There is no form of exercise that reliably increases bone density, like resistance training, it's so effective, there's nothing that comes close to it.” Sal Di Stefano
- [30:00] Benefits of progressive overload and how lifting weights doesn’t cause one to become bulky
- [36:00] Question: What are your thoughts on circuit style training like Orange Theory and CrossFit compared to traditional hypertrophy bodybuilding style training?
- [38:00] “All forms of activity, I don't care what it is, so long as they're appropriate, because you can overdo anything or do anything wrong. All forms of activity done appropriately, have health benefits.” Sal Di Stefano
- [39:00] Question: In your opinion, what are the best bodyweight exercises?
- [41:00] Question: Does training fasted burn muscle?
- [45:30] Question: We hear training “to failure” often but what does it actually mean in a practical sense?
- [52:30] Question: What is your opinion and experience with ketogenic or low carb diets?
- [57:00] Question: Is there anything you’ve changed your mind about in the past year, and why?
- [1:00:30] Arthur Brooks
- [1:03:00] To check out more from Sal visit his website https://www.mindpumpmedia.com/, his podcast Mind Pump Media, and on Instagram @mindpumpsal
- [1:03:30] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge."
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility.
You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com
Social Links:
- Youtube: @rachelgregory
- Instagram: @rachelgregory.cns
- TikTok: @metflexlife
- Facebook: @metflexlife
Primary Programs:
- Keto For Women
- Muscle Science For Women
To watch this episode and other past episodes, please visit Rachel’s YouTube channel.
Listeners can find Dr. Zachary Long at his website thebarbellphysio.com and http://performanceplusprogramming.com, and on Instagram @thebarbellphysio and @performanceplusprogram
Dr. Zachary Long is a physical therapist in Charlotte, North Carolina, and runs an industry-leading fitness website “The Barbell Physio” where he is a trusted resource to thousands of athletes, coaches, and health care professionals across the United States and beyond.
Additionally, Dr. Zach teaches with the Institute of Clinical Excellence in their “Fitness Athlete” division where he helps medical professionals better understand the needs of CrossFitters, powerlifters, and weightlifters. Zach is a Board Certified Sports Specialist, Level One CrossFit Trainer, NASM Performance Enhancement Specialist, and certified SFMA practitioner.
In this episode, Dr. Zachary Long and I chat about some of the most common mistakes people make when it comes to injury rehab, misinformation surrounding squat depth and why squatting with your knees over your toes isn’t an inherently “bad” thing, why (and how) CrossFit training can lead to muscle or hypertrophy gains, and much more!
“Our goal should always be ‘how close can we be to our intended stimulus in the workout without slowing down the healing process.’ And when we do that, we're going to be significantly better off in the long term.” Dr. Zachary Long
Top Takeaways:
- Why resting is often the worst thing you can do when injured and what you should do instead.
- How CrossFit training can lead to muscle gains
- Benefits of using modalities such as lifting shoes or heel elevation, wrist straps, and weight belts.
- Squatting misconceptions & misinformation
- How to know if you should be stretching something vs. strengthening something
Show Notes:
- [0:00] Intro to episode trailer
- [0:30] Rachel gives a brief introduction of guest Dr. Zachary Long
- [1:30] Welcome back to MetFlex and Chill! Rachel welcomes guest, Dr. Zachary Long, @thebarbellphysio to the listeners
- [2:00] Dr. Long gives an intro to himself and how he got into sports and physical therapy
- [3:30] Question: If it is not resting, what should we be focusing on instead when we get an injury?
- [7:00] Question: What other modifications aside from rest would you focus on?
- [8:30] “Our goal should always be - how close can we be to our intended stimulus in the workout without slowing down the healing process - And when we do that, we're going to be significantly better off in the long term.” Dr. Zachary Long
- [9:00] Question: Is there any validity to R.I.C.E? (Rest Ice Compression Elevation)
- [11:00] Question: What are your thoughts on NSAIDs?
- [12:30] Question: How do you know if you should be stretching something versus strengthening something?
- [15:00] Question: Do you use foam rolling and massage therapy in your practice?
- [20:30] Question: Limiting factors in training - should we try to “fix” them or is it okay to use external ‘help’ depending on the goal?
- [24:00] Question: In terms of squatting, is it okay if your knees travel over your toes?
- [32:30] Question: Can you chat about how lots of CrossFit athletes get super jacked?
- [35:00] Question: Is there anything specific that you personally do with your clients to help with accessory movements that they might not be getting in a typical CrossFit workout?
- [39:30] Question: When is it beneficial to use a lifting belt?
- [43:30] Valsalva maneuver
- [44:30] Using external lifting tools depending on your goals
- [46:30] Question: Is there anything you’ve changed your mind about in the past year, and why?
- [49:00] To check out more from Dr. Zachary Long at his website thebarbellphysio.com and http://performanceplusprogramming.com, and on Instagram @thebarbellphysio and @performanceplusprogram
- [50:00] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge."
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility.
You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com
Social Links:
- Youtube: @rachelgregory
- Instagram: @rachelgregory.cns
- TikTok: @metflexlife
- Facebook: @metflexlife
Primary Programs:
- Keto For Women
- Muscle Science For Women
To watch this episode and other past episodes, please visit Rachel’s YouTube channel.
To learn more about the Muscle Science For Women program, follow THIS link.
To sign up for Kabuki Education Week, follow THIS link.
In this episode, Ashleigh and I chat about the differences between training for hypertrophy versus training for strength and how to design your fitness goals around them. We also discuss how to safely start back in the gym after an injury, and we discuss the launch of the second round of the Muscle Science For Women program!
“Strength training is focused on getting better and developing more skill while hypertrophy is focused on getting bigger and building more muscle.” Rachel Gregory
“Strength is about efficiency of movement, whereas muscle building is less about the efficiency and more about the actual muscle contraction.” Ashleigh VanHouten
Top Takeaways:
- Muscle Science For Women Program - second launch and how to sign up
- Kabuki Education Week Seminar highlight
- Differences and similarities between building muscle and getting stronger
- Advice for 47 year old women just starting her weight training journey
Show Notes:
- [0:00] Intro to episode trailer
- [1:00] Welcome back to MetFlex and Chill! Rachel gives listeners a brief intro of guest Ashleigh Vanhouten @themusclemaven
- [4:00] Announcement! A new round of Muscle Science For Women launching!
- [5:00] Sign up for the Muscle Science For Women Program at www.metflexlife.com/msw
- [6:00] Ashleigh gives a breakdown of what you can get out of The Muscle Science for Women Program
- [8:30] Check out some MSW testimonials HERE!
- [9:00] Differences and similarities between building muscle and getting stronger
- [12:00] Training for strength vs. hypertrophy
- [14:30] “Strength training is focused on getting better and developing more skill while hypertrophy is focused on getting bigger and building more muscle.” Rachel Gregory
- [15:00] Performing power cleans for strength versus getting enough effective reps for muscle building
- [17:00] “Strength is about efficiency of movement, whereas muscle building is less about the efficiency and more about the actual muscle contraction.” Ashleigh VanHouten
- [27:30] Question: What is your best advice for a 47 year old woman that is just starting out on a weight training journey?
- [33:30] Question: How do I rebuild muscle after illness/injury and muscle wasting?
- [39:30] Question: Why am I shaking super early in a workout?
- [43:30] Kabuki Seminar Jan 9-15th
- [44:30] Birth Fit
- [46:00] To check out more about The Muscle Science For Women Program visit www.metflexlife.com/msw
- [46:00]Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge."
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility.
You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com
Social Links:
- Youtube: @rachelgregory
- Instagram: @rachelgregory.cns
- TikTok: @metflexlife
- Facebook: @metflexlife
Primary Programs:
- Keto For Women
- Muscle Science For Women
To watch this episode and other past episodes, please visit Rachel’s YouTube channel.
Listeners can find Alex Bush at his website www.physiquedevelopment.com, on Instagram @alexbush_, and YouTube @Physique Development
Alex Bush is a coach, trainer, and co-founder of the online coaching platform, Physique Development. He has a bachelor's degree in Exercise Science as well as several continuing education certifications including N1, PN1, and CSCS. Alex has been coaching for 8 years and has worked with over a thousand competitive physique athletes as well as lifestyle clients. Alex resides in Ohio with his wife, Sue, and Pups, Gus & Tucker.
In this episode, Alex and Rachel discuss the remaining key factors to growing muscle as a female: why you could be getting in your own way at the gym, how much time you should invest in a building phase, how to find balance while also making physique progress, and much more!
“Discipline Leads to Freedom.” Alex Bush
Top Takeaways:
- How to get the most out of an RDL
- Alex’s recommended amount of time to be in a building phase
- Try this tip if the scale causes stress but you still want to see progress over time
- Accountability is key. Why even coaches need coaches!
Show Notes:
- [0:00] Trailer introduction to the episode
- [1:00] Welcome back to MetFlex and Chill! Rachel welcomes guest Alex Bush @alexbush_ to the listeners
- [3:00] Keys To Growing Muscle As A Female Part 1 with Alex Bush
- [4:00] Fourth Key: Exercise Execution
- [6:00] How to get the most out of an RDL
- [10:00] Question: Can you speak to the difference between sensation versus actual tension and stimulus in the muscle tissue??
- [16:00] Fifth Key: Periodized Training / Progressive Overload of Stimulus
- [23:00] Sixth Key: Time/ Patience
- [26:00] Question: What's the minimum time frame that you would recommend someone go through a building phase?
- [31:00] Episode 104: 8-Month Building Phase Results & Plan For Next Cut
- [36:30] Seventh Key: Audit Social Media Outlets
- [40:00] Eighth Key: Life Outside of Training - 'Balance'
- [43:00] “Discipline Leads to Freedom.” Alex Bush
- [46:00] Benefits of investing in a coach!
- [52:00] If you’re listening to this and want to apply for one-on-one coaching with Rachel check out www.metflexlife.com/apply.
- [53:00] Episode 140: Keys To Growing Muscle As A Female Part 1 with Alex Bush
- [54:00] Listeners can find Alex Bush at his website www.physiquedevelopment.com, on Instagram @alexbush_ and YouTube @Physique Development
- [55:00] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge."
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility.
You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com
Social Links:
- Youtube: @rachelgregory
- Instagram: @rachelgregory.cns
- TikTok: @metflexlife
- Facebook: @metflexlife
Primary Programs:
- Keto For Women
- Muscle Science For Women
To watch this episode and other past episodes, please visit Rachel’s YouTube channel.
Listeners can find Alex Bush at his website www.physiquedevelopment.com, on Instagram @alexbush_ and YouTube @Physique Development
Alex Bush is a coach, trainer, and co-founder of the online coaching platform, Physique Development. He has a bachelor's degree in Exercise Science as well as several continuing education certifications including N1, PN1, and CSCS. Alex has been coaching for 8 years and has worked with over a thousand competitive physique athletes as well as lifestyle clients. Alex resides in Ohio with his wife, Sue, and Pups, Gus & Tucker.
In this episode, Rachel and Alex chat about the key factors that play a role in growing muscle as a female, training during your cycle, if birth control plays a role in muscle growth, and much more!
“Our greatest propensity to put on muscle tissue is going to be in a caloric surplus.” Alex Bush
Top Takeaways:
- Training during your menstrual cycle
- Three factors to help optimize sleep
- Why carbs can be beneficial for females and hormonal health
- How birth control affects muscle growth
Show Notes:
- [0:00] Trailer introduction to the episode.
- [1:30] Welcome back to MetFlex and Chill! Rachel welcomes guest Alex Bush to the listeners
- [2:00] Alex gives the listeners a brief intro of himself and also his journey in the nutrition and exercise space
- [3:00] Physique Development
- [10:00] Introducing the main topics of today’s episode which include key concepts to building muscle as a female
- [11:30] First key: a calorie surplus
- [13:00] “Our greatest propensity to put on muscle tissue is going to be in a caloric surplus.” Alex Bush
- [22:30] Second key: sleep and recovery
- [26:00] Alex’s general recommendation on how many days a week you should focus on lifting
- [29:30] Question: Do you have any recommendations for optimizing sleep?
- [35:30] Third key: hormonal health
- [38:00] Question: What role does birth control play in building muscle?
- [41:00] Question: Have you ever found that manipulating certain macronutrients can be beneficial to hormonal health?
- [45:30] Why carbs can be beneficial for females and hormonal health
- [48:00] Question: What is your general recommendation in terms of changing up a client's training during the stages of their menstrual cycle?
- [49:00] The Women's Book
- [56:00] Question: Has there been anything that you've changed your mind about in the past year, and why?
- [1:02:00] Listeners can check out more from Alex on IG at @alexbush_, or his website www.physiquedevelopment.com, and on YouTube @Physique Development
- [1:03:30] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge."
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility.
You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com
Social Links:
- Youtube: @rachelgregory
- Instagram: @rachelgregory.cns
- TikTok: @metflexlife
- Facebook: @metflexlife
Primary Programs:
- Keto For Women
- Muscle Science For Women
To watch this episode and other past episodes, please visit Rachel’s YouTube channel.
Listeners can find Brandon DaCruz at his website https://www.brandondacruzfit.com/, and on Instagram @brandondacruz_
Brandon DaCruz is an online nutrition and physique coach, sports nutritionist as well as the National sales manager of an internationally carried supplement brand. He’s also a National Level NPC physique competitor and an internationally published fitness model who’s written articles and filmed educational content for publications like Men’s Fitness Magazine and Bodybuilding.com.
Brandon has spent the past 12 years working within the sports nutrition and fitness industries and has coached every type of client including Olympia Level professional men’s physique competitors, college athletes, MMA fighters, CrossFit competitors, and lifestyle clients.
He believes in blending what’s been proven in the research with his own anecdotal and first hand "in the trenches'' experience to improve body composition, optimize performance and enhance health in order to help his clients achieve their goals whether that be building muscle, losing body fat, increasing performance and/or optimizing health and longevity. This is what he refers to as his health-centric coaching model as he believes that improving one's health is the cornerstone to optimizing their physical goals.
In this episode, we chat about the four components that make up your metabolism, the power of mindset in any transformation journey, three components affected by metabolic adaptation, tips on how to manage adaptations, and much more!
“We have to realize that metabolic adaptations are part of the process, and we can’t completely avoid them, this is a natural response. However, we can minimize some of the factors that are downregulated to make the process of dieting easier, more efficient, and successful.” Brandon DaCruz
Top Takeaways:
- Four components of your metabolism explained
- One key component to elicit any type of adaptation
- 3 main components affected by metabolic adaptation
- How to manage metabolic adaptation to have more effective fat loss phases
Show Notes:
- [0:00] Trailor introduction to the episode. Brandon discusses the importance of sleep in recovery
- [1:00] Rachel gives a brief bio about guest Brandon DaCruz to the listeners
- [2:00] Welcome back to MetFlex and Chill! Rachel welcomes repeat guest Brandon DaCruz to the listeners
- [2:30] Episode 129: Metabolic Flexibility: A Lifestyle Approach with Brandon DaCruz, Episode 112: Energy Flux: The Missing Piece To Your Fitness Journey with Brandon DaCruz
- [3:00] Brandon gives a brief bio of his journey within the health, nutrition, and supplement space
- [5:00] “We all hit plateaus, and no process, especially the process of fat loss, is a linear one.” Brandon DaCruz
- [5:30] Question: What is metabolism? Can you break it down in layman’s terms for everyone?
- [6:00] What is metabolism?
- [8:00] Question: What are the components of your metabolism?
- [12:30] “When it comes to ‘what factors of our metabolism are within our control in terms of increasing energy expenditure,’ NEAT is going to be the golden ticket.” Brandon DaCruz
- [18:00] Question: What is metabolic adaptation?
- [23:30] Question: What are the 3 main components affected by metabolic adaptation?
- [26:30] Nonexercise activity thermogenesis – liberating the life-force
- [43:30] Third component of metabolic adaptation: mitochondrial changes
- [45:00] Question: What are some practical tips that you would recommend to your clients for managing some of these adaptations that are inevitably going to occur?
- [45:30] “We have to realize that metabolic adaptations are part of the process, and we can’t completely avoid them, this is a natural response. However, we can minimize some of the factors that are downregulated, to make the process of dieting easier, more efficient, and successful.”
- [1:02:30] To check out more from Brandon DaCruz you can find him on IG @brandondacruz_ and for fitness inquiries at bdacruzfitness@gmail.com
- [1:03:00] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge."
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility.
You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com
Social Links:
- Youtube: @rachelgregory
- Instagram: @rachelgregory.cns
- TikTok: @metflexlife
- Facebook: @metflexlife
Primary Programs:
- Keto For Women
- Muscle Science For Women
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Mike Millner at his website www.Neurotypetraining.com , and on Instagram @coach_mike_millner
Mike Millner has been a high-level nutrition coach for almost 10 years. He has a gift for understanding the psychological and physiological needs of his clients, which has led to thousands of success stories. His personality-based approach with an emphasis on mindset has been featured in Thibarmy.com, Nutritional Coaching Institute, Ever Forward Radio, True Transformation, and many others.
Mike believes the most important thing is connecting with you and understanding where you’re at in your journey. Personally, he has been on every end of the spectrum when it comes to dieting and everywhere in between. He’s been ashamed, insecure, overweight, orthorexic, skinny fat, and finally embarrassed to step foot in the gym. But he’s come out the other side into a place of balance, harmony, and good health.
Mike’s goal is to help as many people as possible to navigate through life as a healthy individual in a way that’s sustainable and enjoyable. As Mike would tell you – your personality is the key.
In this episode, we chat all about the mind and body connection, three personality types and how to align your nutrition with each one, why chronic dieting could be working against your goals, and much more!
“The middle ground is where the magic happens.” Mike Millner
Top Takeaways:
- Benefits of aligning your nutrition goals with your personality traits
- Mikes breakdown of personality types in 5 different categories and how to structure nutrition plans based on personality type
- Why always eating less is ultimately leading to weight gain
- Ditching the all or nothing mindset
Show Notes:
- [0:00] Rachel gives a brief bio about guest Mike Millner to the listeners
- [1:00] Welcome back to MetFlex and Chill! Rachel welcomes guest Mike Millner @coach_mike_millner to the listeners
- [1:30] Keto + CrossFit & Metabolic Flexibility with Rachel Gregory
- [1:30] Mike dives into his life journey and what lead him into the nutrition and fitness industry
- [5:30] How Mike’s podcast got its name: Mind Over Macros
- [7:00] Question: How do you think personality plays a role in individualized nutrition?
- [8:00] “Stop Fighting Against Your Personality” Christian Thibodeau
- [10:30] Neurotransmitter Systems that drive the majority of a person's behavior
- [13:30] What is glutamate?
- [19:00] Three personality types and how nutrition aligns within each one
- [25:00] Question: Can you explain why always eating less and being in a deficit can actually hinder fat loss in some circumstances?
- [32:00] Question: How do you approach your clients when it comes to spending time in a maintenance phase and getting out of a chronic dieting phase?
- [40:00] Question: Is there anything from a psychological standpoint that helps you to explain to your clients that it's not perfection that makes the difference, it's consistency over time?
- [43:30] “As long as you keep moving forward, consistency is going to be the most important part of this process.”
- [46:00] “The middle ground is where the magic happens.”
- [46:00] Question: Is there anything that you've changed your mind about in the past year? And why?
- [47:30] You can find Mike Millner on IG @coach_mike_millner or his Mind Over Macros podcast wherever you tune into listening. You can take the personality assessment at neurotypetraining.com
- [48:30] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge."
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility.
You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com
Social Links:
- Youtube: @rachelgregory
- Instagram: @rachelgregory.cns
- TikTok: @metflexlife
- Facebook: @metflexlife
Primary Programs:
- Keto For Women
- Muscle Science For Women
Two weeks ago, my team and I filmed 75+ videos that break down popular concepts in nutrition, fitness, exercise, and more (sleep, hormones, aging, etc.). Today's podcast episode is a consolidation of content from each category of questions that were answered.
You can see the entire library of videos by visiting my YouTube channel HERE!
Today’s Questions:
- Top 5 misconceptions around nutrition?
- How do I know if I need to incorporate more carbs?
- Do supplements even work to increase muscle growth?
- I'm new to lifting and the scale is going up. What is happening?
- Can you do keto or low carb for a lifetime?
- How do I hold off on late night cravings?
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge."
Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.
Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility.
You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com
Social Links:
- Youtube: @rachelgregory
- Instagram: @rachelgregory.cns
- TikTok: @metflexlife
- Facebook: @metflexlife
Primary Programs:
- Keto For Women
- Muscle Science For Women
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel breaks down 10 common mistakes women make when trying to build muscle, signs that recovery needs to be prioritized, benefits of incorporating electrolytes daily, and how to practice the art of patience when it comes to building your best physique.
“Building muscle takes a long time. It takes a lot of patience, it takes getting comfortable with the uncomfortable...and with that comes setting goals that are outside of aesthetics.”
Top Takeaways:
- Telltale signs you might be doing too much or need to prioritize recovery
- Strategic ways to track biofeedback daily
- The minimum amount of months Rachel recommends devoting to a building phase
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today’s episode is a solo chat about common mistakes women make when building muscle
- [0:30] Keto For Women, Muscle Science for Women, or check out all of Rachel’s programs at www.metflexlife.com/programs
- [4:30] The next round of The Muscle Science for Women is opening soon! If you’re interested in signing up for the waitlist check it out at www.metflexlife.com/msw
- [5:30] The first common mistake: not eating enough food to support muscle growth and recovery
- [7:00] “Fueling appropriately is not just about fueling yourself for your workout, but to make sure that you're fueling your body and your muscles so that they can repair and rebuild after you've worked out.”
- [8:00] Not fueling appropriately and not paying attention to the amount of sodium and electrolytes you’re consuming, could hinder progress
- [9:00] The Second common mistake: Overworking and not giving your body and mind enough time to recover
- [13:30] “The ability to recover isn't just about rest days, it also has to do with what's going on in the rest of your life.”
- [17:30] The Third Common Mistake: Too much HIIT and circuit style training (i.e., Orange Theory, CrossFit, F45)
- [19:00] “You don’t have to be dead on the floor in a sweat angel to know you’ve gotten a good workout.”
- [23:00] The Fourth Common Mistake: No structure, no progression, and not enough intensity
- [28:00] The Fifth Common Mistake: Not tracking your workouts or biofeedback
- [33:30] The Sixth Common Mistake: Not being patient!
- [36:00] Episode 104: 8-Month Building Phase Results & Plan For Next Cut, Episode 45: The Science of Body Recomposition with Dr. Bill Campbell, Episode 125: The Protein to Energy Ratio with Dr. Ted Naiman
- [36:30] “Building muscle takes a long time. It takes a lot of patience, it takes getting comfortable with the uncomfortable...and with that comes setting goals that are outside of aesthetics.”
- [39:00] The Seventh Common Mistake: Not being consistent
- [41:00] The Eighth Common Mistake: Scared to see the scale go up
- [42:30] The Ninth Common Mistake: Letting body image and body dysmorphia consume your mindset
- [44:30] If you’re interested in working with Rachel one-on-one check out www.metflexlife.com/apply
- [44:30] www.metflexlife.com/programs
- [45:00] The Tenth Common Mistake: Letting your ego run the show
- [49:30] If you want to reach out to Rachel connect with her on Instagram @rachelgregory.cns or email her at rachel@metflexlife.com
- [50:00] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.
THINGS MENTIONED IN THIS EPISODE:
- If you’re interested in working with Rachel one-on-one check out www.metflexlife.com/apply
- The next round of The Muscle Science for Women is opening soon! If you’re interested in signing up for the waitlist check it out at www.metflexlife.com/msw
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Cody McBroom at his website
https://tailoredcoachingmethod.com/ and on Instagram @codymcbroom
Cody McBroom is the CEO and Head Coach of Tailored Coaching Method, where he and his team pride themselves on helping average individuals achieve and maintain above-average results through world-class individualization, education, and connection. Tailored Coaching Method is fueled by a relentless dedication to helping clients realize sustainable success with their physique, mind, and life - allowing them to live their very own life by design.
In this episode, Cody and I talk about the hierarchy to a successful transformation, benefits of carbs for body recomposition, intensity vs. duration in training, “maingaining” and much more!
“First and foremost, I do think that the behavior, lifestyle, and environment needs to be in the pyramid. That is the first thing because there's a psychology associated with body composition change, self-discipline…even just grit.” Cody McBroom
Top Takeaways:
The hierarchy of a successful transformation
Why carbohydrates are an important tool for body recomposition
Diet dials explained and how to use them in your training
Benefits of cardio and conditioning regardless of your goal
Show Notes:
[0:00] Rachel gives a brief bio about guest Cody McBroom to the listeners
[1:00] Welcome back to MetFlex and Chill! Rachel welcomes guest Cody McBroom @codymcbroom to the listeners!
[1:30] Cody dives into his background and how he decided to pursue fitness and nutrition
[6:30] Question: Can you talk about what you see the hierarchy has been for transformation, and what a successful transformation looks like in terms of getting to the goal, but being able to sustain that goal afterward?
[7:00] Eric Helms Pyramid
[9:00] “First and foremost, I do think that the behavior, lifestyle, and ‘environment’ needs to be in the pyramid. That is the first thing because there's a psychology associated with body composition change, self-discipline…even just grit.”
[14:30] Question: What’s your experience with clients who have gone through a body recomposition? Is it really only for people who are new to training or who are coming back from training? Or do you feel like there is still some kind of runway for people who are more advanced or maybe they are more elite?
[18:00] ‘Gaintaining’ for the advanced athlete
[19:30] “I think the truth about recomp is that most people either have to be a brand new beginner or just recently injured or you have to be unbelievably patient.”
[23:30] Question: Can you give our listeners a rundown of what the benefits of carbohydrates are if you’re trying to change your body composition and build muscle?
[32:30] Question: In terms of periodization and going into a fat loss phase, can we chat about what you’ve found to be most optimal in your coaching practice for your clients?
[40:00] Fast fat loss vs. slow fat loss
[43:00] Question: Can we briefly go through the different ways that you would categorize cardio based on energy systems and why it’s important to work in those energy systems regardless of your goal?
[44:30] OPEX: Sustain Train Gain
[50:00] Question: Do you feel you see a trend with women you coach overworking and overtraining?
[52:00] “Your results are only as good as your recovery.”
[52:30] Question: Is there anything in the past year that you've changed your mind about and why?
[5:00] The One Thing
[55:30] To find more from Cody please check out his website https://tailoredcoachingmethod.com/, or on Instagram @codymcbroom
[56:00] Thanks for listening to another episode!
If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Robb Wolf at his website, on Twitter @robbwolf, and on Instagram @dasrobbwolf
Robb Wolf is a former research biochemist and 2X New York Times/Wall Street Journal Best-selling author of The Paleo Solution and Wired To Eat. He and co-author Diana Rodgers recently released their book, Sacred Cow, which explains why well-raised meat is good for us and good for the planet. Robb has transformed the lives of hundreds of thousands of people around the world via his top-ranked Itunes podcast, books, and seminars. He’s known for his direct approach and ability to distill and synthesize information to make the complicated stuff easier to understand.
In this episode, Robb and I chat all about Robb’s perspective on metabolic flexibility, how to better understand hydration and sodium intake, the carb swish trick, how macros on keto can fluctuate based on exercise and exertion, and more!
“In a textbook of medical physiology, hydration means water and electrolytes. And when we're really thinking about physical performance, the main electrolyte we need to be concerned with is sodium.” Robb Wolf
Top Takeaways:
- Robb’s perspective on metabolic flexibility and how to achieve it
- Benefits to a carb swish for performance
- A daily recommended minimum dose of sodium should be this if you eat a mostly whole foods diet
- When fasting becomes too much and could cause more metabolic harm
Show Notes:
- [0:00] Rachel gives a brief bio on our guest today, Robb Wolf @dasrobbwolff
- [1:00] Welcome back to MetFlex and Chill! Rachel welcomes guest Robb Wolf @dasrobbwolff
- [1:30] Robb gives a brief background of how he got into working with people with complex issues and needed something other than standard care
- [4:00] Question: Can you tell us about your personal Paleo/Keto/Low-carb journey and how it’s evolved over the years?
- [5:00] “My base recommendations really haven't changed a ton other than I think I've become even more aware that the folks that are struggling with body composition, appetite control, metabolic issues, etc... that protein really is THE thing to focus on.”
- [9:30] Question: Have you seen metabolic inflexibility on both sides of the spectrum? And what would you say about how to mitigate that?
- [17:30] A Low-Carbohydrate Ketogenic Diet Combined with 6-Weeks of Crossfit Training Improves Body Composition and Performance
- [17:30] Question: What's your opinion on implementing a lower-carb protocol within a CrossFit setting for those people who are not elite?
- [22:00] Zone diet
- [25:00] What is a carb swish?
- [25:30] Question: Do you think there's a difference in terms of genders for those who want to implement a keto/low carb approach and also do CrossFit?
- [26:30] Theories around keto and performance: Could be electrolyte management? Could it be from excessive sweat causing fatigue?
- [28:30] Question: Can you speak to the importance of electrolytes not just in terms of performance but overall health and functioning?
- [30:00] The main electrolyte to replenish during performance = Sodium
- [31:00] “In a textbook of medical physiology, hydration means water and electrolytes. And when we're really thinking about physical performance, the main electrolyte we need to be concerned with is sodium.”
- [36:00] Question: Is there a recommended intake of sodium-based on body bodyweight?
- [40:00] Listener Question: I noticed that I get bloated or kind of puffy if I have too much sodium. Can you talk to that a little bit?
- [42:30] Listener Question: Can you actually overdose on a potassium supplement?
- [44:30] Question: Is there anything in the past year that you've changed your mind about and why?
- [52:00] If you want to check out more from Robb you can find him at https://robbwolf.com/, www.drinklmnt.com, or The Healthy Rebellion
- [52:00] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel chats about ways to determine your TDEE, the most controllable variable of TDEE, signs, and symptoms of when it might be time to pivot training and nutrition protocols, how to get the most out of resistance training and running, and more!
“If at least 80% of your day is made up of whole foods that have either had a face at some point or grown from the earth at some point, then you're probably doing pretty well.”
Today’s Questions:
- What is the best way to determine energy spent? (energy expenditure)
- Alternate Day Fasting with daily heavy workouts makes me feel less efficient. What should I do?
- Why does my body change drastically throughout the day? Is it water weight?
- My son needs to run for his psyche but wants to build muscle and resistance train. How should he go about mixing the two?
Top Takeaways:
- These 4 components combined are what make up your TDEE or total daily energy expenditure
- Tips on how to decrease bloat throughout the day
- How to structure your days to get the benefits of both resistance training and running
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today is a Q&A solo episode taking on questions from IG
- [0:00] If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.
- [1:00] Question: What is the best way to determine energy spent? (energy expenditure)
- [1:30] What is TDEE: Total Daily Energy Expenditure
- [11:30] “If at least 80% of your day is made up of whole foods that have either had a face at some point or grown from the earth at some point, then you're probably doing pretty well.”
- [13:30] This simple tweak to your day can make a HUGE difference!
- [16:00] TDEEcalculator.net
- [18:30] Episode 46: How To Find Maintenance Caloric Intake, Fast vs. Slow Fat Loss, Accuracy of Tracking Devices, and More!
- [19:30] Question: Alternate-day fasting with daily heavy workouts makes me feel less efficient. What should I do?
- [21:30] “You're going to hinder your performance and your recovery if you don't have any fuel coming in.”
- [23:30] Question: Why does my body change drastically throughout the day? Is it water weight?
- [24:30] Episode 52: Most Common Causes of Bloating, Intermittent Fasting vs. Time Restricted Feeding, and Training While Fasted
- [25:30] Question: My son needs to run for his psyche but wants to build muscle and resistance train. How should he go about mixing the two?
- [29:30] Thanks for listening to another solo Q&A episode. If you know anyone that could benefit from MetFlex and Chill please share it out on your social media and tag Rachel @rachelgregory.cns or head over to iTunes and leave a review to help grow the show!
THINGS MENTIONED IN THIS EPISODE:
- This simple tweak to your day can make a HUGE difference!
- TDEEcalculator.net
- Episode 17: THE Fasting Episode with Mike Mutzel
- Episode 46: How To Find Maintenance Caloric Intake, Fast vs. Slow Fat Loss, Accuracy of Tracking Devices, and More!
- Episode 52: Most Common Causes of Bloating, Intermittent Fasting vs. Time-Restricted Feeding, and Training While Fasted
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Shawn Wells at his website https://shawnwells.com/, and on Instagram @shawnwells
Shawn Wells is one of the world’s leading nutritional biochemists and experts on health optimization. He has formulated over 500 supplements, food, beverages, and cosmeceuticals and patented 10 novel ingredients. Formerly a Chief Clinical Dietitian with over a decade of clinical experience, he has counseled thousands of people on innovative health solutions. He has also personally overcome various health issues including Epstein-Barr Virus, Chronic Fatigue Syndrome, Fibromyalgia, depression, insomnia, obesity, and a pituitary tumor.
As a world-renowned thought-leader on mitochondrial health, his insights have been prominently featured in documentaries, podcasts, and on morning television. His expertise can help any health-conscious individual to better manage stress and experience greater resilience and more energy through utilizing his practical research-backed solutions.
His book, "The ENERGY Formula" has been recognized by both USA Today and Forbes as well as an Amazon best-seller in multiple categories.
In this episode, Shawn and I chat all about his new book “The Energy Formula” and discuss Shawn’s top three supplements for sleep, stress, and exercise. Shawn gives his tips on how to find quality supplements in a saturated market and why he considers sodium to be one of the most underrated, yet powerful tools for performance.
Top Takeaways:
- Three factors to take into consideration when buying a quality supplement
- Two supplements that pair well with melatonin
- One of the most underrated pre-workout supplements
- Benefits to taking Dihydroberberine
Show Notes:
- [0:00] Rachel gives a brief introduction of guest Shawn Wells @shawnwells
- [1:00] Welcome back to MetFlex and Chill! Rachel welcomes guest Shawn Wells
- [2:30] Shawn dives into his background as a nutritional biochemist
- [4:00] The Energy Formula
- [4:00] Question: What would you recommend people look for when seeking out a quality supplement?
- [4:30] Check out www.energyformula.com to listen to the first couple of chapters for free!
- [10:30] What are proprietary blends in supplements?
- [13:00] www.examine.com , www.pubmed.gov
- [19:00] Question: What are your thoughts on melatonin and would you recommend it as a sleep aid?
- [28:00] Can you test your melatonin levels?
- [32:00] If you’re curious about supplements and dosages, check out https://shawnwells.com/ for more info!
- [33:30] Question: Are there any stress-reducing supplements that you take or recommend?
- [35:00] Hormetic Stress: benefits and when it can be too much
- [38:00] Question: Can you talk about the importance of finding the sweet spot between performance vs. recovery?
- [45:00] Question: Do you recommend any pre-workout and post-workout supplements?
- [45:00] Theacrine and Dynamin
- [53:00] Question: Are there any post-workout supplements you stand by?
- [53:30] Dr. Rob Wildman PhD, RD, FISSN
- [1:02:00] Question: What are your top three immune health supplements?
- [1:02:00] Active Hexose Correlated Compound (AHCC)
- [1:03:30] Lysine
- [1:10:00] Question: What about elderberry?
- [1:11:30] Dihydroberberine
- [1:12:30] If you want to check out more from Shawn Wells you can find him at his website https://shawnwells.com/, and on Instagram @shawnwells and his book The Energy Formula is available on his website or amazon
- [1:14:00] Episode 43: All Things PROTEIN with Shawn Wells, Episode 33: Top 5 Supplements Everyone Should Consider with Shawn Wells
- Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Danny Matranga at his website https://www.coachdannymatranga.com/, and on Instagram @danny.matranga and Podcast: Dynamic Dialogue with Danny Matranga
Danny Matranga is a personal trainer and nutrition expert. You may know him best from the many videos he’s done with Mind Pump TV. He’s also the host of the Dynamic Dialogue Podcast. Danny first discovered fitness as a kid playing sports and he quickly became fascinated not only with the practical aspects but the intellectual as well. His undergraduate degree is in Kinesiology and he has been a personal trainer since 2013. He has had the privilege of working with hundreds of clients and traveling all over the country learning from the best experts in the fields of strength, conditioning, mobility, nutrition, and more. His desire to grow, learn, and develop is at the core of his coaching philosophy and is the driving force that keeps him energized and excited after all these years.
In this episode, we chat about improving body composition with five reasonable behavioral changes, pros and cons of circuit style training, two common misconceptions when it comes to changing your body composition, neurological benefits to creatine and, more!
“You have to allow adequate time for a diet to work for the behaviors to fall in place for you to do them consistently enough. And a lot of times, you have to do that through failing.” Danny Matranga
Top Takeaways:
- Five reasonable behavioral habits to adopt to help your fat loss journey
- Two prevalent factors that could be hindering your body composition transformation
- Pro’s and con’s of circuit style training
- Danny’s recommendations on peri-workout nutrition
- Danny’s top three supplement recommendations
Show Notes:
- [0:00] Rachel gives a brief introduction of guest Danny Matranga
- [1:00] Welcome back to MetFlex and Chill! Rachel welcomes guest Danny Matranga @danny.matranga to the listeners
- [1:00] Danny dives into his background of how he got into the fitness and nutrition industry
- [3:00] In-person training vs. online coaching
- [7:30:] Question: What’s your opinion and experience with fat loss from a fast versus a slow approach? [13:30] Question: How do you address scale fluctuations and “stalls” with your clients?
- [20:30] What behavior changes do you think make the biggest impact for long term success with body composition?
- [27:30] Question: What do you feel are the biggest mistakes that you see with your women clientele who come to you when they're looking to change their body composition?
- [29:00] Question: People are still super fat phobic. And then there's people who are still super carb phobic. Do you experience that at all with your clients?
- [33:00] Question: What is your opinion on circuit style classes like Orange Theory, CrossFit, F45, etc.?
- [39:00] Question: What are your top recommendations when it comes to peri-workout nutrition?
- [48:30] Question: If you had to pick three supplements that could actually make a difference? What would they be?
- [46:30] Question: For you personally, what does an average day of nutrition and training look like?
- [52:30] Question: Do you implement any type of calorie cycling with your clients?
- [59:00] Question: Is there anything that you've changed your mind about in the last year and why?
- [1:05:00] You can check out for from Danny on IG @danny.matranga
- [1:06:00] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel answers listeners' questions about the margin of error allowed on food labels, how to maximize muscle gains by understanding how to choose exercises, switching up your macros after prolonged keto, and choosing quality protein powders without the junk!
“Sometimes, if you're switching things up too often, it can actually hinder your ability to see if you're progressing.” Rachel Gregory
Today’s Questions:
- What are the best resources to get nutritional info on different whole foods? I always see discrepancies between websites.
- How to deal with food labels not being accurate?
- Is it good to build your quads if you have knee injuries? What are the best exercises for building quads?
- What are some protein powders without sugar that you trust?
- I've been on the same progressive training program for one and a half years, is it time to add different moves?
- What were your macros right after deciding not to be keto? I'm scared that I'll be shocking my body with too much.
- During your building phase, what were your macros? I can't seem to add weight.
Top Takeaways:
- The law allows a margin of error in food labels - find out how much of a % and how to avoid it
- Consider these tips when looking for the best quad workouts for your personal anatomy/biomechanics
- Recommended exercises to try for building quads that maximize the most knee flexion
- Top four protein powders that Rachel trusts
- Questions to ask yourself when thinking about switching up your training regimen
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today’s episode is a solo Q&A
- [1:00] Question: What is the best resources to get nutritional info on different whole foods. I always see discrepancies between websites?
- [4:00] Food Data Central
- [5:00] Question part II: How to deal with food labels not being accurate?
- [12:00] Question: Is it good to build your quads if you have knee injuries?
- [14:30] Question: What are the best exercises for building quads?
- [28:30] Question: What are some protein powders without sugar that you trust?
- [30:30] Legion athletics: Follow this link and use code METFLEXLIFE at checkout for 20% off True Nutrition: Follow this link and use code METFLEXLIFE at checkout, Perfect Keto: Follow this link and use code METFLEXLIFE or METFLEXTRIBE at checkout for 15% off and Active stacks: Follow this link and use code CHILL at checkout for 10% off
- [31:00] Question: I've been on the same progressive training program for one to one and a half years, is it time to add different moves?
- [36:00] “Sometimes, if you're switching things up too often, it can actually hinder your ability to see if you're progressing.”
- [37:30] Question: What were your macros right after deciding not to be keto? I'm scared that I'll be shocking my body with too much.
- [37:30] Keto For Women Program
- [38:30] Episode 123: Re-Incorporating Carbs After Keto and How to Get the Most Out of Your Pre-workout Nutrition & Supplements, Episode 18: Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism, Episode 84: Fat Loss: The Hierarchy Of Importance Podcast
- [39:00] Question: During your building phase, what were your macros? I can't seem to add weight.
- [39:30] Check out the Muscle Science For Women program!
- [42:00] If you want to post a question for Rachel to dive into on MetFlex and Chill please follow her @rachelgregory.cns or email her at rachel@metflexlife.com
THINGS MENTIONED IN THIS EPISODE:
- Check out these brands for quality protein powders: Legion athletics: Follow this link and use code METFLEXLIFE at checkout for 20% off True Nutrition: Follow this link and use code METFLEXLIFE at checkout, Perfect Keto: Follow this link and use code METFLEXLIFE or METFLEXTRIBE at checkout for 15% off and Active stacks: Follow this link and use code CHILL at checkout for 10% off
- Check out Rachel’s programs HERE! To apply with Rachel for one-on-one coaching go to www.metflexlife.com/apply
- Episode 123: Re-Incorporating Carbs After Keto and How to Get the Most Out of Your Pre-workout Nutrition & Supplements
- Episode 18: Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism
- Episode 84: Fat Loss: The Hierarchy Of Importance Podcast
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Brandon DaCruz at his/her website https://www.brandondacruzfit.com/, and on Instagram @brandondacruz_
Brandon DaCruz is an online nutrition and physique coach, sports nutritionist as well as the National sales manager of an internationally carried supplement brand. He’s also a National Level NPC physique competitor and an internationally published fitness model who’s written articles and filmed educational content for publications like Men’s Fitness Magazine and Bodybuilding.com.
Brandon has spent the past 12 years working within the sports nutrition and fitness industries and has coached every type of client including Olympia Level professional men’s physique competitors, college athletes, MMA fighters, CrossFit competitors, and lifestyle clients.
He believes in blending what’s been proven in the research with his own anecdotal and first hand "in the trenches'' experience to improve body composition, optimize performance and enhance health in order to help his clients achieve their goals whether that be building muscle, losing body fat, increasing performance and/or optimizing health and longevity. This is what he refers to as his health-centric coaching model as he believes that improving one's health is the cornerstone to optimizing their physical goals.
In this episode, Rachel and Brandon chat all about the ins and out’s of metabolic flexibility. They give tips on why a balanced diet is key for an individualized approach to optimizing fitness and nutrition goals, physique, and longevity. Both Rachel and Brandon agree that diet protocols can be beneficial for periods of time but ultimately it comes down to pairing your nutrition and fitness with your overall lifestyle.
“We don't want a fast metabolism, we want a flexible metabolism, we want a metabolism that's going to adapt to the inputs and stressors that you put upon it.” Brandon DaCruz
Top Takeaways:
- Drawbacks of being metabolically IN-flexible
- Misconceptions when it comes to fasted cardio
- Signs and symptoms of being metabolically inflexible and how to test how metabolically flexible your body is
- One of the key factors to increasing metabolic flexibility
Show Notes:
- [0:00] Rachel gives a brief background of returning guest Brandon DaCruz
- [1:00] Welcome back to MetFlex and Chill! Rachel welcomes guest Brandon DaCruz
- [1:30] Episode 112: Energy Flux: The Missing Piece To Your Fitness Journey with Brandon DaCruz
- [1:30] Question: Do you want to give us a little bit of background on who you are and what you're up to?
- [3:00] “We have to fit your nutrition to match your lifestyle and your activity levels, not the other way around.”
- [3:30] Question: So why don't you tell me how you define Metflex, or how you define metabolic flexibility from your perspective?
- [4:30] “It's important to be able to use the right fuel at the right time in order to optimize any goal you have, especially when it comes to body composition and then health.”
- [6:30] Question: Can we chat about how fats and carbs are used as fuel sources for different activities?
- [11:00] A Low-Carbohydrate Ketogenic Diet Combined with 6-Weeks of Crossfit Training Improves Body Composition and Performance
- [12:30] Question: What’s your take on CrossFit and being metabolically flexible?
- [15:30] “We don't want a fast metabolism, we want a flexible metabolism. We want a metabolism that's going to adapt to the inputs and stressors that you put upon it.”
- [17:00] Question: Can we chat about the drawbacks of being metabolically IN-flexible?
- [17:30] Metabolic Syndrome
- [24:30] Question: What are your thoughts on fasted cardio?
- [26:00] Body composition changes associated with fasted versus non-fasted aerobic exercise
- [28:30] Question: What are some signs of being very metabolically IN-flexible? And then what would your approach be to help someone get more metabolically flexible?
- [33:30] Question: Can you chat about some of the interventions you use with your clients for their metabolic health?
- [43:30] Question: Is there anything that you've seen within your own practice with, gender differences as it relates to metabolic IN-flexibility?
- [48:00] Keto For Women Program
- [54:00] Question: How do you maintain metabolic flexibility within your own training and traveling?
- [58:00] Episode 114: Protein Sparing Modified Fasts (PSMF) with Robert Sikes
- [1:06:00] “Principles are few, methods are many.”
- [1:06:30] You can check Brandon out at his website https://www.brandondacruzfit.com/, and on Instagram @brandondacruz_, Episode 112: Energy Flux: The Missing Piece To Your Fitness Journey with Brandon DaCruz
- [1:07:30] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Drew Manning at his website https://fit2fat2fit.com/, and on Instagram @fit2fat2fit and on Twitter @fit2fat2fit.
Drew Manning is a health and fitness expert and the New York Times best-selling author of Fit2Fat2Fit: The Unexpected Lessons from Gaining and Losing 75 lbs on Purpose and has for years been a leading voice in the burgeoning Keto Diet movement.
Drew is also the creator of the A&E Show Fit to Fat to Fit and the host of The Fit2Fat2Fit Experience podcast. With over a million social media followers, Drew continues to transform people’s lives all around the world. Known for his straightforward and empathetic fitness and health coaching, Drew has been featured on The Dr. Oz Show, CNN, Good Morning America, The Tonight Show, The View, and MSNBC, among other media outlets.
In this episode, we chat all about Drew’s Fit2Fat2Fit journey, specifically his Back2Fit journey where he lost 62 pounds in four months. Drew chats about his experience with different popular diet protocols throughout, prioritizing mindset practices as much as physical routines and much more!
“Transformation really has to do with training your mind to become comfortable in uncomfortable situations.” Drew Manning
Top Takeaways:
- Drew’s experience with different popular diet protocols during his fit2fat2fit journey
- Helpful supplements to incorporate periodically for sleep
- Drews top 3 tips on where to start if you’re heading into a weight-loss period
Show Notes:
- [0:00] Rachel gives a brief bio of guest Drew Manning to the listeners
- [1:00] Welcome back to MetFlex and Chill! Rachel welcomes back guest Drew Manning @fit2fat2fit to the show
- [1:30] Episode 73: Fit 2 Fat 2 Forty with Drew Manning, Episode 19: Unexpected Lessons from Gaining and Losing 75 lbs, Keto & CrossFit, Training For 100-Mile Race with Drew Manning
- [1:30] Drew speaks about how he started focusing on fit2fat2fit journey and bringing more empathy to the fitness industry
- [4:30] Question: Is there anything that you’ve noticed or stood out from your previous fit2fat2fit journey to your latest fit2fat2fit journey?
- [7:30] Question: On your journey back to fit, what tools did you use in your four-month period to lose 62 lbs?
- [9:00] Question: Did you track your calories and macros? If so, what did you use?
- [9:30] MyFitnessPal & Whoop App
- [10:30] Question: Did you utilize any type of calorie cycling throughout the week, or carb cycling, fasting or anything like that as more of an adherence tool to help you adhere to your intake?
- [21:00] Question: Did you notice anything going from more of that strict keto into more of this cyclical or targeted keto? Did anything happen with your blood sugar response? Or were you already more metabolically flexible in the sense that it wasn't really doing much there?
- [23:30] Question: Did you change up your protein intake at all when you were going through the different diets?
- [28:00] Question: In terms of exercise, what was your approach going into the back to fit (i.e lifting, cardio, steps)?
- [32:30] Question: When you were more strict keto versus cyclical versus targeted, what did you notice as you were incorporating a bit more carbs for those high-intensity exercises? Did you feel better doing those? Did you notice performance differences?
- [37:00] Question: Is there anything specific that you implemented in terms of a stress management perspective on a daily basis to keep your mind in a good place?
- [38:00] “Transformation really has to do with training your mind to become comfortable in uncomfortable situations.” Drew Manning
- [40:00] Question: Did you do anything, in particular, to make sure that you were maximizing your sleep?
- [41:30] Magnesium and CBD
- [43:00] Question: What would your top three tips be for someone who has 60 plus pounds to lose?
- [48:30] Question: Why did you decide to move back to Hawaii?
- [51:00] You can check out more from Drew Manning at his website https://fit2fat2fit.com/, and on Instagram @fit2fat2fit and on Twitter @fit2fat2fit
- [51:30] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and a Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Dr. Elly Michelle at her website http://www.drellymichelle.com/, and on Instagram @drellymichelle
Dr. Elly Michelle is a licensed naturopathic doctor on a mission to redefine women’s health. She is committed to transforming the way women relate to their bodies so they can heal their metabolisms, balance their hormones, and feel truly healthy, energized, and confident in their bodies. Dr. Elly teaches women how to create lifelong vitality and radiance through awakening their "inner cavewoman" and cultivating intimacy with their bodies. Her "Strong, Sexy & Feminine" system helps women heal their bodies through harnessing the therapeutic power of strength training, metabolically supportive eating, living in alignment with nature, and having plenty of orgasms. To learn more about Dr. Elly, follow her on Instagram @dr.ellymichelle or visit www.drellymichelle.com.
In this episode, we talk about the consequences of chronic restriction, hormone imbalances, understanding birth control methods, balancing cortisol levels, how to cultivate intimacy with your body, and more!
“Focus on foundations, always.” Dr. Elly Michelle
Top Takeaways:
- One telltale sign of hormone imbalance in females
- Hormonal vs. non-hormonal contraceptives
- Elly’s recommendations on herbs and supplements
- Tips on how to lower your cortisol levels at night to help wind down
- The importance of energy input to detoxify the body
Show Notes:
- [0:30] Rachel gives a brief background of guest Dr. Elly Michelle
- [1:30] Welcome back to MetFlex and Chill! Rachel introduces guest, Dr. Elly Michelle, to the listeners
- [2:00] Dr. Elly Michelle gives a brief background as a naturopathic doctor
- [9:00] Question: Do you have any experience on your end with women coming to you who are chronically restricting? If so, how do you help them?
- [11:00] Question: What's a common nutritional issue that you see with many of your woman clients?
- [13:00] “You're not going to get results because you can't build if you aren't putting enough building blocks in. What are you going to build muscle from?”
- [15:30] Question: Can we chat about hormone testing and how to test to see if they are within a normal range?
- [16:30] The Dutch Test
- [20:30] Question: Do you ever implement birth control with your clients based on each scenario or other factors going on?
- [25:30] Daysy Fertility Tracker
- [26:30] Question: Would the Daysy be a good option for non-cycling women?
- [27:00] Question: Can you chat about how you address women dealing with low libido?
- [32:30] Question: Do you have any stress management tips or techniques?
- [34:30] Question: Are there any supplements or herbs or anything that you recommend to your clients or that you use?
- [34:30] “Focus on foundations, always.”
- [39:00] Magnesium
- [43:00] Download your FREE Optimizing Sleep Checklist!
- [48:30] Seven markers of thyroid health
- [50:30] “Thyroid governs metabolism, thyroid is responsible for the pace at which your biochemical and physiological processes occur.”
- [56:00] Question: Can you tell the listeners about your personal eating & exercise routines?
- [1:04:30] Kabocha Dessert Bowl
- [1:06:00] Question: Anything exciting you’re working on or want to share about?
- [1:08:00] Listeners can find Dr. Elly Michelle at her website http://www.drellymichelle.com/, and on Instagram @drellymichelle
- [1:09:30] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Ashleigh Vanhouten at http://ashleighvanhouten.com/, and on Instagram @themusclemaven.
Ashleigh is an author, speaker, podcast host, health coach, and leading authority on understanding the nutrient density of animal protein: she’s the author of one of the only nose-to-tail, organ-meat centric cookbooks in existence, called It Takes Guts. She is the host of the Muscle Maven Radio podcast—with more than 1.3 million downloads— where she interviews some of the leading minds in exercise and nutrition methodology and overall wellness.
Ashleigh holds a master’s degree in professional communications and a range of certifications including CrossFit Strongman Certification, CrossFit Olympic Lifting Certification, Primal Blueprint Coaching Certification, Precision Nutrition Level 1 Certification, and a Certification in Applied Women’s Physiology and Training. In her spare time, she is a former nationally ranked natural figure competitor, and has competed in powerlifting and CrossFit. She’s working on her next animal protein-based cookbook – stay tuned
In this episode, Rachel and Ashleigh chat about Ashleigh’s journey through pregnancy, common misunderstandings around nutrition while pregnant, how to healthily handle physical and emotional changes, food aversions, and round one of The Muscle Science For Women Program updates and feedback!
“I do think that sometimes, some aspects of aversions and cravings are because you are deficient in something and it's telling you that you gotta eat this stuff.” Ashleigh Van Houten
Top Takeaways:
- How Ashleigh handled physical and emotional changes during pregnancy
- Ashleigh’s two go-to “junk” foods during pregnancy
- Misconceptions around pregnancy nutrition
- Vitamin A toxicity during pregnancy
- Rachel and Ashleigh share their main takeaways from round one of The Muscle Science for Women Program
Show Notes:
- [1:30] Welcome back to MetFlex and Chill! Today’s repeat guest is Ashleigh VanHouten @themusclemaven
- [2:00] For those who don’t know Ashleigh~ She dives into her background briefly
- [2:30] It Takes Guts
- [3:00] If you’re interested in some previous episodes Ashleigh has been on check out: Episode 92: All About That Cardio with Ashleigh Vanhouten, Episode 60: Q&A: All About Building Muscle with Ashleigh Vanhouten, Episode 54: Strategies To Curb Emotional & Boredom Eating with Ashleigh Vanhouten, Episode 49: The Unpopular Truth About Building Muscle As A Woman + Organ Meat Chat with Ashleigh VanHouten, Episode 42: Fasting Q&A with Ashleigh VanHouten
- [4:30] A Special Baby Announcement!
- [10:30] Question: Is there one specific take away from the last 9 months of being pregnant that has surprised you?
- [13:30] Question: In terms of pregnancy nutrition, can you chat about your experience and what you prioritized that was out of the norm for you?
- [23:30] Nature's Candy - Kabocha Squash
- [24:00] Question: Did you have any weird cravings during pregnancy?
- [25:00] “I do think that sometimes, some aspects of aversions and cravings are because you are deficient in something and it's telling you that you gotta eat this stuff.” Ashleigh Van Houten
- [30:00] Question: What are your thoughts on being “metabolically inflexible” going into pregnancy?
- [30:30] Mindset on nutrition and food going into pregnancy
- [32:30] Importance of healthy mindset focus during pregnancy
- [33:30] Lily Nichols - Real Food For Pregnancy
- [38:30] Coffee during pregnancy
- [44:00] Main lessons learned during the first round of The Muscle Science For Women Program
- [46:30] Question: Do you have any takeaways that you saw from the nutrition component of the Muscle Science For Women program?
- [56:00] Two feedback tips from clients of the MSW program
- [58:30] www.metflexlife.com/msw
- [58:30] New adventures? Next cookbook: Protein forward cookbook! Podcast: Muscle Maven Radio
- [59:30] It Takes Guts
- [1:00:00] You can check out more from Ashleigh on IG @themusclemaven
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Ted Naiman at his website www.thePEdiet.com, on Instagram @tednaiman and, on Twitter @tednaiman
Dr. Ted Naiman is a board-certified Family Medicine physician in the Department of Primary Care at a leading major medical center in Seattle. His personal research and medical practice are focused on the practical implementation of diet and exercise for health optimization. He is the author of ‘The PE Diet’.
In this episode, we talk about The PE Diet, How Protein is the Leveraging Macronutrient, the Benefits of Prioritizing Protein for Longevity, How to Achieve Metabolic Flexibility Through Diet & Exercise, Insulin Resistance, and More!
“The ultimate secret to metabolic flexibility is having the highest lean mass you can get at the lowest fat mass.” Ted Naiman
Top Takeaways:
- Ted’s recommendations on how to calculate your daily protein intake needs
- Benefits of a high protein diet
- How the PE diet works and how any diet approach can incorporate this tool
- Plant proteins vs. animal proteins
- Misconceptions around the carbohydrate/insulin hypothesis
- Types of foods that cause hedonic eating
- How to achieve optimal metabolic flexibility
Show Notes:
- [0:00] Rachel gives a brief overview of Dr. Ted Naiman to the listeners
- [1:30] Welcome back to MetFlex and Chill! Rachel introduces guest Dr. Ted Naiman @tednaiman to the listeners
- [2:00] Ted dives into a brief overview of his experience with diet and exercise and how it can be applied to primary care in society
- [3:00] The P:E Diet
- [3:30] Question: Can you start with telling the listeners what The PE diet is and how it came about in your practice?
- [7:00] Protein to Energy Ratio explained
- [9:30] Question: Is there a cap on the amount of protein that you should or can eat in a day for a particular person?
- [13:30] Protein and Longevity
- [17:30] Question: Are there any negatives to protein?
- [19:30] Question: Can you chat about your view of the Carbohydrate/Insulin Hypothesis and how it’s evolved over the years?
- [21:30] Glycemic excursion explained
- [28:30] Question: What's your take on the concept of metabolic flexibility and being able to use both fuel sources efficiently and effectively?
- [30:00] “The ultimate secret to metabolic flexibility is having the highest lean mass you can get at the lowest fat mass.” Ted Naiman
- [36:30] Question: How would you classify high-intensity training?
- [42:30] Question: Can you speak to some of the misunderstandings around sugar cravings?
- [45:30] Question: What’s your take on low carb and keto treats?
- [47:30] Question: How do you respond to people who say that artificial sweeteners are toxic?
- [49:30] Question: What's your routine look like when it comes to eating and exercise?
- [55:30] Question: Is there anything that you've personally changed your mind about in the past year? And why?
- [57:30] Episode 114: Protein Sparing Modified Fasts (PSMF) with Robert Sikes
- [59:30] Question: Anything exciting you’re working on or want to share about?
- [1:00:00] Satiety Per Calorie
- [1:01:30] Can you tell our listeners or viewers where they can find you?
- [1:02:00] You can find Ted on at his website www.thePEdiet.com, on Instagram @tednaiman and, on Twitter @tednaiman
- [1:02:30] Question: How do you make your protein ice cream?
- [1:05:00] Thanks for listening to another episode! Check out www.metflexlife.com for additional nutrition and exercise info along with The Friday Flex- a weekly newsletter for free weekly updates!
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Stan Efferding at his website Stanefferding.com, and on Instagram @stanefferding and on YouTube @stanefferding
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 lifted in competition. Stan holds the title of the World's Strongest Bodybuilder.
Stan studied Exercise Science at the University of Oregon and has been training high school, Collegiate, and Professional athletes for over 25 years. Stan conducts seminars all over the country for various sports, nutrition, and training techniques. He has appeared in many magazines and writes for Muscular Development, Flex Magazine, and Power Magazine. Stan is also a successful Entrepreneur having built three different start-up businesses into multi-million dollar companies.
In this episode, Stan and I talk about the top 10 things everyone should be doing to optimize fitness and health, incorporating habits around existing routines, weight management, supplement recommendations that are hard to get from food, and much more!
“The best diet is the one that you’ll follow. And the best exercise is the one that you’ll do.” Stan Efferding
Top Takeaways:
- Stan’s recommendations for how to optimize your sleep
- The general rule of thumb for the amount of protein intake needed as you age
- Benefits of daily 10 minute walks
- Critical components to short and long term success within a diet phase
- Two supplements to consider implementing into your diet that is hard to get from food
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today we are welcoming repeat guest Stan Efferding @stanefferding
- [1:00] Episode 59: Achieving Optimal Health with Stan Efferding
- [1:30] Stan gives a brief intro and bio about himself and his journey
- [2:30] The Vertical Diet
- [3:30] Today’s main topic is how to stay fit over 50
- [6:00] “The best diet is the one that you’ll follow. And the best exercise is the one that you’ll do.” Stan Efferding
- [8:00] “Compliance is the Science.” Stan Efferding
- [9:00] First component to staying fit over 50: sleep optimization
- [13:30] Question: Can you chat in terms of weight management after 50 and what you've seen to work for your clients and yourself?
- [13:30] Second component to stay fit over 50: weight management
- [17:30] Question: Can you speak to general movement and your experience with NEAT and if it increases or decreases after retirement?
- [19:30] The value of NEAT and being cautious of overexercising to not cause excess hunger
- [21:00] Question: Can you speak to the importance of protein as we age?
- [24:30] Question: Can you chat about the misconceptions and misunderstandings around red meat?
- [32:30] Question: What is the importance of strength training especially when it comes to aging?
- [35:30] Question: How many times a week would you say is optimal for training?
- [38:30] “If you're trying to create a habit, attach it to a behavior that you already do. Everybody eats every day -so now we just attach a 10 minute walk to every meal.” Stan Efferding
- [42:30] Question: In terms of insulin resistance and type two diabetes, can you speak to the blood sugar issues in the population over 50 and your tips to help regulate that?
- [50:00] Research implies that 7% of your body weight is the average amount of weight to lose to help resolve metabolic health
- [52:30] Increasing protein can help with managing blood sugars
- [53:00] Question: Can you chat about the blood pressure management tips you recommend?
- [54:30] Question: What is the overall importance of hydration and electrolytes?
- [1:01:30] Sodium benefits for blood flow and training in the gym
- [1:02:00] Question: What blood tests do you recommend getting?
- [1:02:00] For a full list of blood test recommendations, check out www.stanefferding.com, scroll down and click on blood tests
- [1:06:30] Digestive distress
- [1:08:00] A low fodmap diet- elimination approach to diagnosing your digestion issues
- [1:10:30] Question: Should rice be part of the protocol for those who want to lose weight?
- [1:11:00] Question: The effects on muscle growth from pre workout stimulant use?
- [1:11:00] “If you're not continuously taking your body somewhere it hasn't been before you're gonna stop progressing.” Stan Efferding
- [1:12:30] Question: Is there a nutritional difference in the different kinds of salts that you consume?
- [1:13:00] The Bad Food Bible: How and Why to Eat Sinfully
- [1:15:00] Question: What are the essential supplements we need to take that we don't get from food?
- [1:16:00] Question: What are the foods required for calcium to meet daily 1000 milligram requirements for the body in the vertical diet?
- [1:17:30] Question: Favorite ways to bring up a low HDL?
- [1:18:30] Question: How many grams of fiber from non irritating sources per 1000 calories should we aim to ingest for colon health?
- [1:19:30] Question: What is a good resting heart rate zone? And how do we get there?
- [1:20:30] Question: Should natural athletes stop bulking and cutting cycles once they are near their natural limit, and just be happy with maintaining while building strength or skills?
- [1:22:00] Learn more about Stan by checking out his Instagram @stanefferding or his latest book The Vertical Diet and www.verticaldiet.com
- [1:22:30] Stan Efferding KOMPLETTES Seminar in THOR's Power Gym
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel chats about what to focus on when you’re trying to “shape” your body, why it may not be a good idea to endurance train and go into a bulk phase at the same time, benefits of peri-workout and pre-bedtime carb ups, simple pre-workout snacks, how to find quality pre-workout supplements, and more!
“If you feel like you're constantly fighting sugar cravings, and that's the reason why you went to more of a low carb or keto approach. It's usually not the actual sugar cravings. For some people it is but for most people, it's more so the hyper-palatable foods that contain both high amounts of sugar and fat.” Rachel Gregory
Today’s Questions:
- I’m pear-shaped and store ALL fat on my lower body, what is the trick to even out muscle definition?
- What are your thoughts on training for a half marathon during a bulk?
- When is using moderate carbs better? Seems most popular for competitive bodybuilding.
- How do I transition from keto to low carb (how many carbs to add/time-frame/fighting sugar cravings)?
- Do you take a pre-workout?
Top Takeaways:
- Strategies to implement to “even out" muscle definition and create a smaller waist
- General signs and symptoms to look for when it might be time to add carbs back into your diet after keto
- Main factors to be aware of when buying pre-workout supplements
- Specific ingredients and effective dosages to look for in pre-workout supplements
- 5 focus points to address before adding a pre-workout to your regimen
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today’s episode is a Q&A answering a variety of different questions related to pre-workout supplements, combining endurance and strength training, carb-ups, shaping your physique, and more!
- [0:30] Rachel is doing a giveaway! One winner will be chosen from the Itunes reviews to receive a one-hour FREE consult call with her to ask any questions you have about your personal nutrition and training protocol. Thank you for all your love and support for MetFlex and Chill!
- [1:00] How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.
- [2:00] Question: I’m pear-shaped and store ALL fat on my lower body, what is the trick to even out muscle definition?
- [3:00] Follow a training program that is structured and emphasizes a balance between upper and lower body
- [5:00] “Don’t neglect the upper body, your shoulders/arms create that overall shape. Having broader, muscular shoulders actually make your waist look smaller.” Rachel Gregory
- [8:00] Question: What are your thoughts on training for a half marathon during a bulk?
- [09:00] “If you want to go into a building phase or bulk, the majority of your training energy should be going to weight training since that’s what’s ultimately going to drive muscle growth.” Rachel Gregory
- [12:30] Question: When is using moderate carbs better? Seems most popular for competitive bodybuilding
- [13:30] Common signs and symptoms to look for that might indicate its time to increase carb intake or implement carb-ups
- [20:00] If you want to strive for ultimate metabolic flexibility check out Rachel’s MetFlex Life Course
- [21:30] How do I transition from keto to low carb (how many carbs to add/time frame/fighting sugar cravings)?
- [22:00] Keto For Women course
- [23:00] Pre and post-workout carb ups and pre-bedtime carb-up benefits
- [25:00] Two of Rachel’s go-to night-time snacking ideas!
- [27:30] If going from low carb-keto to adding in carbs… focus on these specific carbs
- [28:30] Sugar cravings, processed foods, and hyper-palatable foods
- [31:00] Pair carbs with fat and protein and try to avoid “naked” carbs
- [34:00] If you’re spinning your wheels transitioning from keto/low carb to a more balanced, MetFlex lifestyle, check out Rachel’s Keto For Women program HERE!
- [35:00] Question: I do very strenuous morning hikes several times a week. What are good pre-workout food options?
- [35:30] Go-to quick morning snacks before workouts
- [39:30] Slower digesting carb… UCAN Super Starch
- [40:00] Question: Do you take pre-workout?
- [40:30] Purity Coffee
- [42:00] Benefits of consuming salt or sodium pre-workout
- [43:00] Rachel’s recommendation on what to look for in a pre-workout
- [46:30] Benefits of L citrulline
- [48:00] Benefits of Alpha GPC
- [49:30] Benefits of beta-alanine
- [52:30] Legion Athletics Pre-Workout
- [52:30] Use the discount code “METFLEXLIFE” for 20% off your first purchase
- [54:00] If you want to have the best workout follow these 5 tips!
- [56:00] Thank you for all the love and support! If you would like to help support the show and leave a review here are the deets: How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.
THINGS MENTIONED IN THIS EPISODE:
- Check out Rachel’s Keto For Women course
- MetFlex Life Course
- Legion Athletics Pre-Workout
- Apply for 1-on-1 coaching with Rachel
- Episode 41: Breaking The Addiction with Karen Thomson
- Episode 71: Lose Fat AND Build Muscle with Christopher Barakat
- Episode 44: Pre-Workout Supplements, BCAAs, Building Muscle With JUST Body Weight Exercises, SLEEP, & More!
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Paul Carter at his website http://www.lift-run-bang.com/, on Instagram @coachpaulcarter and @liftrunbang, and on Twitter @LiftRunBang.
Paul Carter is a successful bodybuilder, powerlifter, fitness writer, and the founder of Lift-Run-Bang, a popular online coaching platform. Paul has spent almost 30 years of his life devoted to developing training and nutritional strategies that he has used to coach thousands of athletes. He has traveled across the world to speak and teach others how to use these methods to achieve their greatest fitness potential.
Paul is the co-author of the Maximum Muscle Bible book and also an avid writer for T-Nation, Muscle and Fitness, Flex Magazine, and Bodybuilding.com. You can find Paul on Instagram @coachpaulcarter and @liftrunbang dropping knowledge bombs and providing practical, science-backed information to help you optimize your training and build your best physique.
In this episode, we talk about hypertrophy training mistakes, Paul’s advice around nutritional protocols, muscle tension vs. muscle sensation and how to spot the difference, prioritizing rest and recovery, and much more!
“The more unstable a movement, the more degree of compensation can occur. This is not ideal for hypertrophy specific training.” - Paul Carter
Top Takeaways:
- Top 5 hypertrophy training mistakes and how to avoid them
- Benefits of using machines for hypertrophy training
- How to properly train your glutes and lats
- Tension vs. sensation in your muscles and how to read the feedback your body is giving you during muscle contractions
- LISS vs. HIIT training - the truth about the “afterburn” effect
- Paul’s recommendations for optimizing your recovery to increase overall results
Today’s Questions:
- In terms of nutritional ideology, what have been the most beneficial nutritional protocols over the years that you recommend to your clients?
- Do you incorporate any type of fasting into your regimen or with clients?
- Can you give your perspective on fasting and muscle building in terms of maintaining muscle while fasting?
- Have you ever tried a PSMF approach?
- Can you debunk why machines can actually be beneficial and potentially optimal if hypertrophy and muscle building are your main goals?
- What are the top five biggest mistakes you see with hypertrophy training?
- How would you distinguish or explain to your clients the difference between mind-muscle connection versus sensation?
- Thoughts on the maintenance volume research and how that plays out in practice for an advanced trainee. Research states that 1/3 to 1/9 of the volume it takes to gain is sufficient to maintain… but how low can you go and still maintain hypertrophy (assuming effort level is still high)? Do you think this is just a short-term maintenance volume (~3–12 weeks) or do you think we could maintain endlessly with such drastic decreases in volume?
- Can you debunk some of the myths around interval-style training versus moderate to low-intensity cardio?
- What's your favorite way to recover?
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today’s special guest is Paul Carter @coachpaulcarter
- [0:30] Maximum Muscle Bible
- [1:00] Rachel introduces Paul Carter to the listeners
- [2:00] Paul gives a brief breakdown of how he started his journey in lifting, bodybuilding, and hypertrophy training
- [5:00] Question: In terms of nutritional ideology, what have been the most beneficial nutritional protocols over the years that you recommend to your clients?
- [9:30] Question: Do you incorporate any type of fasting or anything like that? I know you have a carb cycling protocol that you put your clients through.
- [12:00] Question: Can you give your perspective on fasting and muscle building in terms of muscle building and maintaining muscle while fasting?
- [13:00] “As long as you're lifting hard if you just want to maintain your mass and you’re fasting, you're fasting, as long as you're literally still resistance training, you're still giving your body a reason to retain that lean tissue.” Paul Carter
- [15:30] Question: Have you ever tried a PSMF approach?
- [17:00] Episode 114: Protein Sparing Modified Fasts (PSMF) with Robert Sikes
- [21:30] Question: Can you debunk why machines can actually be beneficial and potentially optimal if hypertrophy and muscle building are your main goals?
- [27:30] Question: What are the top five biggest mistakes you see with hypertrophy training?
- [28:30] “Picking movements that don't really fit their structure that well, that's another thing that people do consistently wrong.” Paul Carter
- [31:30] Misunderstanding between lifting heavy and training to failure and lifting effectively
- [35:30] Question: How would you distinguish or explain to your clients the difference between mind-muscle connection versus sensation?
- [36:30] “People get very confused because they will say they feel something in a certain area without understanding from a functional anatomy standpoint what it is that they’re actually feeling.”
- [38:00] What is neuromechanical matching?
- [47:00] Question from Bryan Boorstein: Thoughts on the maintenance volume research and how that plays out in practice for an advanced trainee. Research states that 1/3 to 1/9 of the volume it takes to gain is sufficient to maintain… but how low can you go and still maintain hypertrophy (assuming effort level is still high)? Do you think this is just a short-term maintenance volume (~3–12 weeks) or do you think we could maintain it endlessly with such drastic decreases in volume?
- [54:00] Overtraining and how you gain more by training 3-4-5 days versus 6
- [55:30] “Fatigue will consistently suppress your fitness level.” Paul Carter
- [58:00] Question: Can you debunk some of the myths around interval-style training versus moderate to low-intensity cardio?
- [1:03:30] Question: What's your favorite way to recover?
- [1:07:00] Maximum Muscle Bible
- [1:09:00] If you want to check out Yoke Squad or Garage Gangsters check out Paul Carters link in bio on IG @coachpaulcarter
- [1:10:30] If you want to check Paul out on social media check out @coachpaulcarter and @liftrunbang
- [1:11:00] Thanks for listening to that episode with Paul Carter! I appreciate your time and if you want to check out more education and muscle building tips check out his IG @coachpaulcarter or @liftrunbang
- [1:11:00] If you’re enjoying this podcast and the education Rachel is putting out for you all please help grow the show and leave a raving review for MetFlex on iTunes.
- [1:11:30] How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel chats all about metabolic flexibility tips to use before, during, and after your vacation so you can get exactly what you want out of that special break in your routine. Rachel also gives mindset practices along with alcoholic drink sweetener alternatives to swap out for the higher calorie, sugary stuff.
“It doesn't matter what we do some of the time, it matters what we do most of the time. Consistency is the biggest driver of any transformation.” Rachel Gregory
Today’s Questions:
- Any tips on how to not go off the rails too much to avoid excessive fat gain with regards to diet and exercise during a vacation to be reasonable but still enjoy my time and food? I could definitely use some tips on eating, like should I continue tracking calories &/or macros and shoot for maintenance? What about enjoying alcohol which I’ve avoided? I was planning on resistance training by bringing my bands/TRX on my trip and doing cardio walks/jogs, thoughts?
Top Takeaways:
- Five mindset points to prioritize when traveling to create more metabolic flexibility
- How to set your intentions with your mini and main vacations throughout the year
- When to splurge and how to do it strategically
- Tips on ordering alcohol and cocktails while vacationing
- Deciding to use a vacation as a deload week or break from lifting
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today’s Q&A episode is solely focused on nutrition and exercise to create a metabolic flexibility approach while vacationing
- [1:30] The goal is to get into the top 100 on health podcasts on iTunes! To help us do that, leave a rating and review on Itunes!
- [1:30] How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the amount of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.
- [2:00] Rachel is doing a giveaway! One winner will be chosen from the Itunes reviews to receive a one-hour FREE consult call with her to ask any questions you have about your personal nutrition and training protocol. ! Thank you for all your love and support for MetFLex and Chill!
- [4:30] Question: Any tips on how to not go off the rails too much to avoid excessive fat gain with regards to diet and exercise during a vacation to be reasonable but still enjoy my time and food? I could definitely use some tips on eating, like should I continue tracking calories &/or macros and shoot for maintenance? What about enjoying alcohol which I’ve avoided? I was planning on resistance training by bringing my bands/TRX on my trip and doing cardio walks/jogs.
- [6:00] Number one tip: set your intentions
- [12:30] Consider using calorie cycling the week before your vacation
- [13:00] Episode 120: Can I Lose Weight Without Tracking Macros?
- [14:30] Episode 114: Protein Sparing Modified Fasts (PSMF) with Robert Sikes
- [18:00] Focus on tracking protein and calories if you choose to track on vacation
- [22:30] Client feedback on traveling and choosing not to track but focusing on mindset, portion control, protein, etc.
- [24:30] Episode 120: Can I Lose Weight Without Tracking Macros?
- [25:00] Splurging Strategically
- [26:30] Latin House deep-fried burrito - Rachel says it’s one of the best splurges she’s ever had
- [28:00] Buttercream Cupcakes and Coffee
- [28:30] The issues with having a scarcity mindset and how to train your mind to be more flexible on vacation
- [35:30] Managing alcohol on vacation or when you want to enjoy a drink while being mindful of calories
- [39:00] Stock up on protein and low carb veggies
- [43:00] Deciding which meal has the most emotional value attached to it
- [48:00] Tips for eating at restaurants - choosing foods with the least amount of ingredients will give you more control
- [49:30] Asking for as much of the meal on the side: seeds, cheeses, nuts, dressing, etc.
- [53:30] Get your movement in even while on vacation
- [57:00] A tip on formal exercise while traveling
- [58:00] What is a deload week?
- [1:04:30] Episode 118: 7 Reasons The Scale Is Lying To You About Your Progress
- [1:05:00] “It doesn't matter what we do some of the time, it matters what we do most of the time. Consistency is the biggest key in any transformation.”
- [1:09:30] Rachel is doing a giveaway! A one-hour consult with her if you are the winner from leaving a rating and review! If you have already left one- thank you! You can use a friend's phone if you’d like to leave another :)
- [1:11:30] Thanks for listening!
THINGS MENTIONED IN THIS EPISODE:
- Episode 114: Protein Sparing Modified Fasts (PSMF) with Robert Sikes
- Episode 120: Can I Lose Weight Without Tracking Macros?
- Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books
- …And Then I Ate My Feelings
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel breaks down the most basic and advanced forms of macro tracking, how to use tracking as a tool vs. a diet, key reasons objective data is helpful on the mental and emotional toll of being in a deficit, and more!
“Tracking macros shouldn't be looked at as a diet, and it really shouldn't be looked at as restrictive or obsessive. It literally is just a tool that teaches you what's in the food that you eat. So you can feel empowered in each and every food decision that you make moving forward.” Rachel Gregory
Top Takeaways:
- Three main reasons Rachel recommends macro tracking
- Differences between the most basic to most advanced forms of macro tracking
- Two primary focal points to make sure you have in check when it comes to optimizing fat loss and body composition changes (not just “losing weight”)
- Emotional and Mental benefits of gathering objective data to reach your goals
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today’s solo episode is a Q&A specifically related to one question from IG dm’s
- [1:00] If you’re loving MetFlex and Chill please share it out to your IG stories or let your friends know :)
- [1:30] Question: Can I lose weight without tracking (i.e., intuitive eating)?
- [5:00] “Personally, I look at tracking macros and calories as I look at money. You budget your money. And if you have certain financial goals that you want to reach, then you pay attention to what you're spending your money on.”
- [7:00] Reason number one: Tracking creates STRUCTURE, DIRECTION, and ultimately more CONTROL
- [9:00] Reason number two: Creating AWARENESS to ensure you’re getting to your goal as EFFICIENTLY as possible
- [10:30] Tracking helps separate the subjective from objective data
- [11:00] Episode 118: 7 Reasons The Scale Is Lying To You About Your Progress
- [12:00] Reason number three: Gaining NUTRITIONAL KNOWLEDGE that will set you up to MAINTAIN your results long-term
- [14:00] “tracking macros shouldn't be looked at as a diet, and it really shouldn't be looked at as restrictive or obsessive. It literally is just a tool that teaches you what's in the food that you eat. So you can feel empowered in each and every food decision that you make moving forward.”
- [15:30] Tier number one: Food journal or food pictures
- [16:00] Tier number two: Handful diet guidelines - using your hand to gauge portions
- [19:00] Tier number three: Tracking only calories
- [21:30] Tier number four: Tracking calories and protein
- [22:00] Two primary focal points to make sure you have in check when it comes to optimizing fat loss and body composition changes (not just “losing weight”)
- [24:00] Tier number five: Tracking calories and protein AND hitting a minimum daily fat goal, then filling the rest of your calories with fats and carbs as you choose
- [25:30] Episode 119: Increasing Carbs After Keto, Looking “Bulky” As A Woman, Resistance Training Tips For Beginners, & More!
- [26:00] Tier six: Tracking all macros and having specific targets
- [30:30] For macro and micro tracking check out Chronometer
- [31:00] Do you need to track macros to lose weight… no… but!
- [33:00] If you’re enjoying the show please share it out and tag @rachelgregory.cns on IG or wherever you think someone who might love MetFlex would see it :)
THINGS MENTIONED IN THIS EPISODE:
- Episode 118: 7 Reasons The Scale Is Lying To You About Your Progress
- Episode 119: Increasing Carbs After Keto, Looking “Bulky” As A Woman, Resistance Training Tips For Beginners, & More!
- Do I Need To Track Macros To Lose Weight?
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel chats about misconceptions related to women ‘looking bulky,’ resistance training tips for beginners, minimum daily fat consumption, incorporating carbs after keto, and more!
“The reality is, it's not generally the muscle, it's the body fat covering the muscle that is giving that ‘bulkier, bigger’ look. It takes a lot of effort to build muscle. It doesn’t just come out of nowhere.” Rachel Gregory
Today’s Questions:
- I can’t seem to find any information on how to lose body fat but not gain any more muscle. I do not want to gain any more muscle, I just want to cut fat.
- Tips for lifting for beginners. Specifically looking to get stronger at Brazilian jiu-jitsu.
- What electrolyte adjustments do I need to make if I’m starting to incorporate more carbs?
- What is the minimum average fat grams per day when upping carbs?
Top Takeaways:
- Misconceptions around resistance training causing you to look ‘bulky or bigger’
- Two key focus points when beginning to resistance train
- How to build your training plan around the five foundational movement patterns
- How to calculate minimum fat intake based on your body weight
- Strategically increasing carbs after following long-term keto/low carb
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today’s episode is a Q&A covering a few different topics related to training, carb ups, dietary fat consumption, sodium misconceptions, and more
- [0:30] Question: I can’t seem to find any information on how to lose body fat but not gain any more muscle. I feel like this is not a common problem many people have because I can’t seem to find the info I am looking for. I do not want to gain any more muscle, I just want to cut fat.
- [3:00] “If you're looking to not gain any more muscle, and you just want to cut the body fat, the biggest thing that you need to focus on is your diet and getting into a calorie deficit for a long enough period of time to lose that body fat. That is going to primarily come from your nutrition.”
- [8:00] Question: Tips for lifting for beginners. Specifically looking to get stronger at my BJJ game (Brazilian jiu-jitsu)
- [11:00] If you’re interested in one-on-one coaching with Rachel check out www.metflexlife.com/apply
- [12:00] Make sure to set up your training with five foundational movement patterns
- [15:30] Episode 32: Building An Anti-Fragile Core: The Secret To Sexy AND Functional Abs
- [16:30] Consistency is key when building the skillset of training
- [17:30] Question: What electrolyte adjustments do I need to make if I’m starting to incorporate more carbs?
- [20:00] Ensuring proper electrolyte intake on both a low carb or high carb diet
- [22:00] Question: Minimum average fat grams per day when upping carbs?
- [24:00] Fat-soluble vitamins and water-soluble vitamins
- [27:30] Question: Trying to increase carb intake for the first time in a few years. How do I choose which is best for me?
- [30:00] Check out Rachel’s Keto For Women Program
- [34:28] End
THINGS MENTIONED IN THIS EPISODE:
- Episode 32: Building An Anti-Fragile Core: The Secret To Sexy AND Functional Abs
- If you’re interested in one-on-one coaching with Rachel check out www.metflexlife.com/apply
- Check out Rachel’s Keto For Women Program
- Lifting weights and NOT seeing results? Here Are 6 Reasons Why
- Episode 24: Supplement Recommendations, Hydration & Electrolytes, Menopause & Ketosis, and More!
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel breaks down when and how to use the scale appropriately, tricks on how to emotionally disconnect with the weigh-in number, how electrolyte balance affects water retention, and more!
“If you understand what's happening, if you understand why these fluctuations are occurring, then you'll have freedom from the scale and have freedom from being so caught up in those daily fluctuations...which absolutely DO NOT matter, at all.” Rachel Gregory
Top Takeaways:
- How to use the scale appropriately to track progress
- Why you should weigh in multiple times per week rather than just once
- Using the scale in conjunction with other metrics to track TRUE progress
- Rachel’s trick for how to bypass emotions that come with daily weigh-ins
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today’s episode is highlighting a blog Rachel recently wrote called ‘7 Reasons The Scale Is Lying To You About Your Progress’.
- [1:30] If you’re enjoying the show or this episode please share it out and tag @rachelgragory.cns on Instagram to help grow the show :)
- [6:00] Reason number one: hydration status and electrolyte balance
- [8:00] Reason number two: food residue in the gut
- [9:30] Reason number three: frequency of bowel movements
- [10:30] Reason number four: carbohydrate intake
- [11:30] Going from a low carb intake to a higher carb intake
- [14:30] Reason number five: exercise
- [17:30] Why the scale can go up when you first start lifting
- [19:30] Reason number six: hormones
- [23:30] “What's not measured, isn't managed. If you have no recollection or concrete data, then it's hard to look back and see trends over time.”
- [24:30] Reason number seven: stress and sleep
- [24:30] Why chronic elevations in cortisol levels can cause water retention
- [28:30] Using the scale in combination with other progress metrics
- [31:30] Tips on how to use the scale appropriately
- [35:00] Rachel’s trick for how to bypass emotions that come with daily weigh-ins
- [36:00] Bluetooth Scale
- [38:30] Why at-home body fat measurements are inherently flawed: bioelectrical impedance
- [40:30] If you have any questions about this topic or others please reach out to @rachelgregory.cns or visit www.metflexlife.com for recipes, podcast episodes, and more blog posts!
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel chats about stubborn body fat areas, how to persevere through workouts while healing an injury, prioritizing your training schedule around your goals, overtraining, stress gut, and more!
“If you've been so focused on just losing body fat, and you haven't spent a good amount of time actually focused on building muscle...then you're not going to look how you want to look when you do lose that body fat.” Rachel Gregory
Today’s Questions:
- If I’m cutting, how do I know if I’m under-muscled or have not cut far enough?
- I hurt my shoulder. Do I rest my arms or work around it? Recovery may take a while.
- Should strength training be completed before a walk/hike? Or does order not matter?
- Have you heard of stress gut? Can too much training cause GERD or other problems?
Top Takeaways:
- Two components to invest your mindset in for the areas that seem to be the last areas to lose body fat
- Lower body movements that might work with minimal shoulder involvement to train while avoiding an injury
- Concentric vs. eccentric training benefits
- When it might be beneficial to add a greens supplement
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today’s Q&A episode is answering questions from IG and The Friday Flex. If you haven’t signed up for The Friday Flex yet and are interested... sign up at www.metflexlife.com/newsletter
- [0:30] Question: If I’m cutting, how do I know if I’m under-muscled or have not cut far enough?
- [1:30] “If you've been so focused on just losing body fat, losing weight, all of that and you haven't spent a good amount of time actually focused on building muscle, then you're not going to look how you want to look when you do lose that body fat.”
- [5:00] If you’re interested in one-on-one coaching with Rachel go to www.metflexlife.com/apply
- [6:00] Two key components to focus on during a fat loss phase
- [6:30] Episode 104: 8-Month Building Phase Results & Plan For Next Cut
- [7:00] “The time that it takes to lose body fat is actually a lot less time than it takes to put on muscle mass.”
- [8:30] Question: I hurt my shoulder. Do I rest my arms or work around it? Recovery may take a while.
- [10:00] Lower body movements that might work when recovering from an upper-body injury
- [11:00] Safety bar for squats
- [13:00] What is cross-education or the cross-training effect?
- [14:00] Contralateral effects of eccentric resistance training on immobilized arm, Cross education: possible mechanisms for the contralateral effects of unilateral resistance training
- [16:00] Concentric vs. eccentric training benefits
- [17:00] “The biggest thing is to focus on what you can do, not what you can't do.”
- [18:00] Question: Should strength training be completed before a walk/hike? Or does order not matter?
- [18:30] Hiking vs. walking is very different in terms of exertion
- [21:30] If your goal is to build muscle, do that first. If your goal is to get better at walking or hiking, do that first. ;)
- [22:00] Question: What do you think of using a super greens supplement in a smoothie?
- [24:30] Check out Organifi by going to www.organifi.com/metflex and use code METFLEX for 15% off any of their products
- [26:00] Question: Have you ever heard of stress gut? Can too much training cause GERD or other problems?
- [30:30] Your body is smart and it will do what it needs to do to get you out of the stressful situation
- [34:00] Importance of paying attention to when your fueling pre and post-workout
- [36:00] The anabolic window
- [40:30] If you haven’t signed up for The Friday Flex yet and are interested, sign up at www.metflexlife.com/newsletter. Rachel shares tips, recipes, exercises, and more each Friday!
THINGS MENTIONED IN THIS EPISODE:
- Episode 107: Fasting & Muscle Preservation, Early Morning Training, How To Build Your Pre & Post-Workout Meals
- Episode 52: Most Common Causes of Bloating, Intermittent Fasting vs. Time Restricted Feeding, and Training While Fasted
- Episode 85: All Things GUT HEALTH with Sam Miller
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Dr. Jaime Seeman on her website, on YouTube at Doctor Fit and Fabulous, and on Instagram @doctorfitandfabulous.
Dr. Jaime Seeman is a board-certified Obstetrician and Gynecologist practicing in Omaha, Nebraska. She is also a fellow in Integrative Medicine at The University of Arizona School of Medicine and a board-certified ketogenic nutrition specialist through The American Nutrition Association.
After overcoming her own health struggles and a personal tragedy in 2015, she started her consulting business Doctor Fit & Fabulous with a mission to change the face of preventative health care and inspire other moms just like her to live healthier lives. Dr. Seeman has been a driving force in changing the landscape of healthcare in this country. In 2020 she was crowned Mrs Nebraska and competed on the NBC Titan Games with Dwayne The Rock Johnson placing in the Top 6. She inspires women every day to embrace their physical strength and power.
In this episode we talk about the benefits of following a ketogenic/low carb diet during pregnancy, how resistance training helps fight metabolic disease, the benefits of following a higher protein ketogenic approach, how menopause affects fat loss, the basics of birth control and much more!
“Women are not small men. We have very complex biological features. I’m on a crusade to fix pregnancy nutrition and to fix nutrition for women.” Dr. Jaime Seeman
Top Takeaways:
- Myth busted: you don’t need to be overweight to be prediabetic- educate yourself before assuming
- Looking at pregnancy as two stages: anabolic and catabolic
- Dr. Jaime’s recommendations on eating during pregnancy
- Benefits of fasting during perimenopause and menopause
- Pro’s and Con’s to natural family planning
Today’s Questions:
- Is Keto/Low-Carb safe for pregnant or breastfeeding women?
- Would you recommend a high protein ketogenic approach specifically with pregnant women?
- What's your view on following a stricter ketogenic diet versus implementing carb ups for women specifically?
- Can women lose weight during/after menopause?
- What are your views on birth control and recommendations for natural family planning?
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today’s episode is a relaunch episode with Dr. Jaime Seeman @doctorfitandfabulous
- [1:00] Rachel gives listeners a brief bio of Dr. Jaime Seeman’s background
- [2:30] Rachel introduces guest Dr. Jaime Seeman @doctorfitandfabulous to the listeners
- [3:30] Dr. Jaime Seeman dives into her background being an OBGYN and also a certified ketogenic nutrition specialist
- [4:30] Doctor Fit and Fabulous
- [6:30] “I wasn't morbidly obese. I didn't have a lot of other health problems, but on the inside, you never know what's going on unless you test. And here I was a medical doctor with a nutrition degree. And I had prediabetes” Dr. Jaime Seeman
- [10:00] Question: Is Keto/Low carb safe for Pregnant or Breastfeeding women?
- [12:00] Adaptations during pregnancy, hormonal shifts
- [13:00] First part of pregnancy is anabolic, Mom starts storing energy for later, usually an increase in insulin sensitivity.
- [14:30] “Trust me, if ketosis killed pregnancies we wouldn't see many women in the second trimester.” JS
- [14:30] Second part of pregnancy is catabolic, the body breaks down to feed the baby, usually a decrease in insulin sensitivity, leptin resistance
- [17:00] “Glucose crosses the placenta but insulin doesn’t” JS
- [19:30] Carbs and pregnancy truth
- [21:00] “Why don't we keep these patients where they have normal glycemia? Let's eat carbs to normal glycemia because we know that the other direction does cause a significant amount of harm.” JS
- [22:30] Ketosis is a very safe state for growing babies
- [25:00] Question: Would you recommend a high protein ketogenic approach specifically with pregnant women?
- [27:30] A low-carbohydrate ketogenic diet combined with six weeks of crossfit training improves body composition and performance
- [29:00] Having lean muscle mass helps fight metabolic disease
- [29:30] “Exercise to build, not to lose.” RG
- [30:30] Question: What's your view on following a stricter ketogenic diet versus implementing carb ups for women specifically?
- [31:30] Five pillars to metabolic health
- [34:30] Benefits of reincorporating whole food carbs into your diet
- [35:00] “A woman’s menstrual cycle is the fifth vital sign.” If a woman doing keto loses her menstrual cycle, that means there is a problem, something is not working
- [37:00] “Ketosis is a metabolic state, not just a diet.” RG
- [40:00] “For the vast majority of women, I don’t think that zero carb is the best thing.” Dr. Jaime on the benefit of metabolic flexibility.
- [42:00] Question: Can women lose weight during/after menopause?
- [43:00] Perimenopause or Menopause is a huge metabolic and hormonal shift in a woman’s body
- [46:30] Birth control, what is it really doing to a woman’s hormones?
- [47:30] “The birth control pill is overprescribed for issues not related to contraception” and have many side effects that may outweigh the perceived benefits
- [49:30] The Other Pill
- [52:00] Question: What’s your recommendation on natural family planning?
- [54:30] Advocate for yourself… know the why behind what is going on
- [56:30] Episode 1: Raising MetFlex Kids, Dual Fuel, & Keto Carnivore with Danny and Maura Vega
- [1:00:00] If you’re interested in learning more about Dr. Jaime Seeman check her out @doctorfitandfabulous on IG, on YouTube @ Doctor Fit and Fabulous or her website https://www.doctorfitandfabulous.com/
Join the FREE MetFLex Life course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In today’s episode, Rachel takes a deep dive into how to “retrain” your metabolism by reverse dieting, understanding metabolic adaptation and what happens as you get further along in your dieting phase, how to choose foods with the highest thermic effect, and much more!
“The longer you’re in a calorie deficit, the more pronounced all of these adaptations are going to get. This is why you can't, and you shouldn't, be chronically dieting or in a chronic deficit, because eventually your body is going to adapt to all of these things. And you're going to have to consume less and less calories to continue to see the results that you want. This is where reverse dieting comes in.” Rachel Gregory
Top Takeaways:
- Four main components of metabolism and why they matter for fat loss
- How to “hack” components of your metabolism to work in favor of your goals
- How hormonal adaptation affects a dieting phase
- Easy tips on how to manage stress
- How to know when it’s time to reverse diet
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today’s episode is a deep dive into what happens from a physiological standpoint when you diet and why these factors may be affecting your progress without you even realizing it!
- [1:00] Please help grow the show by taking a screenshot of the episode and tagging @rachelgregory.cns in your Instagram story or head over to iTunes to leave a rating and review :)
- [2:00] Question: You talk about a calorie deficit when trying to lose fat - which makes sense to me. My goal is to burn fat right now but I was told to retrain my metabolism and do a reverse diet. What is the best way to look at calories then - who is right?
- [3:30] Understanding metabolic adaptation
- [4:00] Episode 75: All Things METABOLISM with Sam Miller
- [6:00] “Many people think that this is what having a ‘broken metabolism’ is.. which in reality isn’t actually a real thing...it’s just your metabolism adapting because that’s what it’s evolved to do.”
- [7:00] Controlled starvation AKA ‘dieting’
- [7:30] Main components of metabolism or TDEE (total daily energy expenditure)
- [14:00] Hormonal components to metabolic adaptation
- [16:30] Cortisol rises during a diet phase.. AKA the stress hormone
- [20:30] Could it be possible to combat the adaptations or “cheat the system?”
- [27:00] Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
- [28:00] How to be smart about your choices when it comes to increasing TEF
- [31:30] TEF - The Thermic Effect of Food: #1 Reason All Calories Are NOT Equal
- [33:00] Episode 112: Energy Flux: The Missing Piece To Your Fitness Journey with Brandon DaCruz
- [35:30] Tips on managing stress levels: nutrition, exercise, sleep, and environment
- [36:30] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell
- [37:00] Understanding chronic undereating and when it's time to introduce reverse dieting
- [41:30] Episode 82: Reverse Dieting, The Restrict & Binge Cycle, and Finding ‘Good’ Research Papers
- [43:00] Benefits of hiring a coach! If you’re curious about 1-on-1 coaching with Rachel, feel free to apply to work with her at www.metflexlife.com/apply
- [43:30] Please help grow the show if you’re enjoying this episode, or previous ones. Take a screenshot of the episode and tag @rachelgregory.cns in your Instagram stories or head over to iTunes to leave a rating and review.
THINGS MENTIONED IN THIS EPISODE:
- Episode 75: All Things METABOLISM with Sam Miller
- Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
- The Thermic Effect of Food: #1 Reason All Calories Are NOT Equal
- Episode 112: Energy Flux: The Missing Piece To Your Fitness Journey with Brandon DaCruz
- Episode 45: The Science of Body Recomposition with Dr. Bill Campbell
- Episode 82: Reverse Dieting, The Restrict & Binge Cycle, and Finding ‘Good’ Research Papers
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
In this episode, Robert and I give our perspectives on PSMF days, the pro’s and con’s of a PSMF approach, habits vs. hacks, how to find balance within the stressors of life so you benefit from hard work without burnout, calorie budgeting for the week, and much more!
"With a PSMF protocol, if you're not educated on the different ways to utilize it properly, then it can definitely be taken too far and do more harm than good." Rachel Gregory
"I feel like what's happening is a lot of people are exposed to PSMFs and trying to implement them while chronically undereating with a downregulated metabolism, and that's got negative side effects." Robert Sikes
Top Takeaways:
- Benefits and potential drawbacks of incorporating a PSMF protocol
- Signs of a poorly set up approach with a PSMF protocol
- Robert’s recommendation from a competitive standpoint on PSMF days
- Rachel’s recommendation on PSMF days from a lifestyle habit approach
- How to use PSMF day’s as a tool, not a hack
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today’s episode is all about PSMF days with Robert Sikes!
- [1:30] If you want to watch the episode vs. listen click HERE!
- [1:30] If you’re enjoying the show or this episode please remember to share by screenshotting the episode and tagging @rachelgregory.cns or Robert @livesavage
- [5:00] Question: What exactly is a PSMF protocol?
- [12:30] Rachel dives into some of the basics around calorie budgeting
- [16:30] Question: Say you take a sample size of 100 people. And these are 100 people that have heard or been exposed to protein-sparing modified fasts in some form or fashion. What percentage of those 100 people do you think are doing it in a healthy way like you are?
- [19:30] Using PSMF days as a tool, not an afterthought
- [23:00] Question: How about you give the pros to the protein-sparing modified fast from a physiological standpoint. And then from a psychological standpoint? I'll do the cons from the same side.
- [31:30] Question: If you were trying to optimize your performance in the gym or in your given sport, do you think just from a physiological performance standpoint, the body is going to do better in fueling your activity with an average intake throughout the week that is pretty consistent or a lot of fluctuation?
- [34:30] Being in a chronic deficit may not align with adding in a PSMF day
- [39:30] PSMF days the new fasting protocol?
- [40:30] Extended fasting with the goal of fat loss in mind
- [45:30] Reasons why Robert can’t get behind “hacks” and “quick fixes”
- [47:30] Differences between hacks vs. tools
- [53:30] Reverse dieting and PSMF days... Education is key!
- [58:30] Rachel’s recommendation on how to set up a PSMF day
- [1:00:30] 5-Minute Low-Carb Protein Ice Cream!
- [1:02:30] Robert’s recommendations for consistency vs. drastic daily/weekly changes
- [1:08:00] “I have a problem when I've gotten just a massive influx of clients that are suffering from chronic under-eating, and it's the result of bad information out there.” R.S
- [1:10:00] You can find Rachel at www.metflexlife.com or IG @rachelgregory.cns
- [1:10:30] You can find Robert at https://ketosavage.com/ and IG @livesavage
- [1:10:30] Check out the Keto For Women Program at https://www.metflexlife.com/keto-for-women
- [1:11:00] If you’re interested in one-on-one coaching with Rachel go to www.metflexlife.com/apply
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel gives a detailed update on her current fat loss phase and answers listener questions on topics including calorie cycling, diet breaks and refeeds, hunger and craving tips, muscle preservation, reverse dieting, nutritional periodization and more!
“There’s no magic in the way you go about setting up your weekly calorie intake. The magic is in the adherence." Rachel Gregory
Today's Questions:
- How long should a cut last?
- How long is your cut and are you using refeeds/diet breaks? How often?
- What's your calorie intake?
- What % deficit are you following?
- How quickly do you drop calories? And how low do you think you'll go in calories?
- Do you have any tricks during the first few days of a cut to avoid sugar cravings?
- Have you lost muscle while cutting?
- Will you reverse diet after the cut is over or stay at NEW maintenance for a while?
- Can you talk about how your cut fits into your overall plan/goals for the next year?
Top Takeaways:
- A general timeline for a fat loss phase
- How to increase movement without incorporating more exercise
- Tips and tricks on how to overcome cravings
- How to set your meal timing up for success
- The number one component to prioritize during a fat loss phase
- How to practice being in a maintenance phase
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today’s Q&A is a deep dive into Rachel’s current fat loss phase and answering all your related questions!
- [0:30] If you're enjoying the show, please share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on iTunes to help grow the show!
- [2:00] A brief overview of Rachel’s building phase before heading into the cut
- [2:00] Episode 104: 8-Month Building Phase Results & Plan For Next Cut
- [4:30] Episode 66: Fasting & Muscle Breakdown, Strategic ‘Cheat’ Meals, Protein & Longevity, and More!
- [12:00] The scale is NOT the end all be all… it is just one metric
- [15:30] Movement for fat loss and why it’s important
- [18:00] Question: How long should a cut last?
- [20:30] Episode 76: MINI CUTS: What, Why, When, & How?
- [22:00] Episode 26: Understanding Fat Loss Plateaus, Diet Breaks and Refeeds, Targeted Keto, and More!
- [26:30] Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks
- [27:00] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell
- [27:30] Question: What's your calorie intake?
- [28:30] Question: What percentage deficit are you following?
- [30:30] Overall movement…NEAT… not exercise is underrated during a fat loss phase
- [31:30] Sign up for The Friday Flex: www.metflexlife.com/newsletter
- [33:30] Question: How quickly do you drop calories? And how low do you think you'll go in calories?
- [38:00] Question: Do you have any tricks during the first few days of a cut to avoid sugar cravings?
- [42:00] [FREE GUIDE] The Ultimate Hunger Hacks!
- [43:00] Question: Have you lost muscle while cutting?
- [45:00] Episode 111: How To Optimize Protein Intake & Distribution Across Your Day To Maximize Gains
- [47:00] Episode 107: Fasting & Muscle Preservation, Early Morning Training, How To Build Your Pre & Post-Workout Meals
- [50:00] Being strategic with your cardio..to maintain muscle mass and avoid burnout
- [51:30] Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
- [51:30] Question: Will you reverse diet after the cut is over or stay at NEW maintenance for a while?
- [55:00] Episode 82: Reverse Dieting, The Restrict & Binge Cycle, and Finding ‘Good’ Research Papers
- [55:30] Question: Can you talk about how your cut fits into your overall plan or goals for next year?
- [56:00] Episode 106: Metabolic Rehabilitation, Busting Fat Loss Plateaus, Nutritional Periodization, and More!
- [59:00] How to practice being in a maintenance phase
- [1:00:00] If you're enjoying the show, please share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on iTunes to help grow the show!
- [1:00:30] www.metflexlife.com/podcasts
- [1:01:00] You can sign up for The Friday Flex at www.metflexlife.com/newsletter
THINGS MENTIONED IN THIS EPISODE:
- Episode 104: 8-Month Building Phase Results & Plan For Next Cut
- Episode 66: Fasting & Muscle Breakdown, Strategic ‘Cheat’ Meals, Protein & Longevity, and More!
- Episode 76: MINI CUTS: What, Why, When, & How?
- Episode 26: Understanding Fat Loss Plateaus, Diet Breaks and Refeeds, Targeted Keto, and More!
- Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks
- Episode 45: The Science of Body Recomposition with Dr. Bill Campbell
- Fat Loss: The Hierarchy Of Importance
- Sign up for The Friday Flex: www.metflexlife.com/newsletter
- [FREE GUIDE] The Ultimate Hunger Hacks!
- Episode 111: How To Optimize Protein Intake & Distribution Across Your Day To Maximize Gains
- Episode 107: Fasting & Muscle Preservation, Early Morning Training, How To Build Your Pre & Post-Workout Meals
- Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
- Episode 82: Reverse Dieting, The Restrict & Binge Cycle, and Finding ‘Good’ Research Papers
- Episode 106: Metabolic Rehabilitation, Busting Fat Loss Plateaus, Nutritional Periodization, and More!
Listeners can find Brandon DaCruz on Instagram @brandondacruz_ and Facebook https://www.facebook.com/brandondacruzfitness.
Brandon DaCruz is an online nutrition and physique coach, internationally published fitness model, National Level NPC competitor and the National Sales Manager for a New York based sports nutrition company called Innovapharm.
Brandon has spent the past 12 years working within the sports nutrition and fitness industries and believes in blending what’s been proven in the research with his own anecdotal and first hand in the trenches experience to improve body composition, optimize performance and enhance health in order to help his clients achieve their goals whether that be building muscle, losing body fat, increasing performance or optimizing health and longevity.
In this episode, we dive into the concept of “energy flux” -- what it is, how to achieve optimal results from it, the difference between a high and low energy flux, mental framing and how it can help pivot your perspective on exercise and much more!
"One of the largest contributors to body weight regulation and fat loss maintenance is our levels of physical activity." Brandon DaCruz
Top Takeaways:
- Benefits of achieving a high energy flux
- Two practical ways to achieve a high energy flux
- How to get the most out of your NEAT
- One major contributor to a high energy flux
- The concept called mental framing and the value of incorporating it into your life
Today’s Questions:
- What is energy flux?
- What are the two forms of energy flux?
- How can you achieve high energy flux?
- What are the benefits of high energy flux as compared to low energy flux?
- Can you explain practically what it looks like to achieve a high energy flux?
- Can you talk about some of the studies that relate to energy flux?
- Is there any adaptation that you've seen occur with general movement when we're talking about energy flux?
Show Notes:
- [0:00] Welcome back to MetFlex and Chill!
- [1:30] The real battle in the nutrition space is how to keep the weight off after you’ve lost it
- [2:30] Rachel introduces guest Brandon DaCruz @brandondacruz_
- [3:00] Brandon gives the listeners a background on his journey in the health and fitness space
- [4:30] Question: What is energy flux?
- [7:00] Question: What are the two forms of energy flux?
- [8:00] “Low flex is essentially where you put in less energy into the system. And you also get less energy out as a result of eating less and then having to move less.” Brandon DaCruz
- [9:30] Question: How can you achieve high energy flux?
- [15:30] Benefits of a high energy flux
- [19:30] Question: Can you explain practically what it looks like to achieve a high energy flux?
- [24:30] The major benefits of hitting your daily step goal
- [30:30] The concept called mental framing and the value of incorporating it into your life
- [34:30] Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans
- [40:00] Question: Can you explain to the listeners what it looks like for you personally to get 15-20K steps a day?
- [41:00] “The neurons that fire together wire together.”
- [44:30] “As a coach, I'm not just here for the X's and O's, and macros, calories and sets and reps, I'm here to better your life in all aspects: stress management, lifestyle modification, behavior, you know, change.”
- [48:30] Different forms of physical activity without even realizing it!
- [50:30] How to take baby steps towards changing a habit
- [52:30] Question: Can you touch on some of the studies that relate to the energy flux?
- [53:30] Appetite regulation and satiety study
- [57:30] Benefits of going from low flux to high flux state in crossover study
- [1:00:30] Amish study: How high energy flux leads to low body fat and better metabolic health
- [1:05:00] Question: Is there any adaptation that you've seen occur with general movement when we're talking about energy flux?
- [1:09:00] You can find Brandon on IG @brandondacruz_
- [1:09:00] If you know someone that needs MetFlex and Chill in their lives please share! Take a screenshot and tag @rachelgregory.cns and @brandondacruz_ to help grow the show and spread the word on this episode! :)
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel takes a deep dive into protein absorption, the leucine threshold, the muscle full effect, optimal meal timing for muscle growth, and much more!
"The amount of protein you can utilize in a single meal to stimulate muscle protein synthesis seems to depend on the amount and type of training you do and how much muscle mass you have." Rachel Gregory
Todays Questions:
- What should be the average amount of protein per meal? I’m consuming 145 to 175 grams per day (1-1.2 g/lb body weight). Is going over a waste?
- How much protein can we absorb in one meal?
- How much protein can be used in a single meal for building muscle?
- How do you determine how much protein to eat per meal?
- How many meals should you eat per day?
Top Takeaways:
- How much leucine is in your common daily foods
- How to better understand meal timing while optimizing protein synthesis
- Why the Muscle Full Effect matters for optimizing your gains
- Two common myths/concerns around protein explained
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today’s Q&A is all about answering common questions related to protein intake and distribution throughout the day to maximize gains.
- [0:30] If you're enjoying the show, please share it out by screenshotting this episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show! For all resources from Rachel’s blog, podcast, programs, recipes and others check out www.metflexlife.com
- [1:00] Question: What should be the average amount of protein per meal? I’m consuming 145 to 175 grams per day (1-1.2 g/lb body weight). Is going over a waste?
- [2:00] Questions within the question: How much protein can we absorb in one meal? How much protein can be used in a single meal for building muscle? How do you determine how much protein to eat per meal? How many meals should you eat per day?
- [2:30] Episode 100: How To Choose The Best Protein Sources: Top 6 Questions To Ask Yourself
- [5:30] Study: Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy
- [5:30] Study: Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise,
- [5:30] Protein Considerations for Optimising Skeletal Muscle Mass in Healthy Young and Older Adults
- [8:00] 2016 Study: The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein
- [10:30] The leucine threshold and its importance for sparking new muscle growth
- [11:00] Episode 43: All Things PROTEIN with Shawn Wells
- [12:00] Study: The impact of protein quality on the promotion of resistance exercise-induced changes in muscle mass
- [13:30] Examples of common foods containing sufficient amounts of leucine
- [18:00] How many meals should I eat per day?
- [19:00] Muscle Protein Balance
- [28:30] Is a high protein intake dangerous?
- [29:30] Why are the RDA recommendations for protein intake so low?
- [31:30] If you're enjoying the show, please share it out by screenshotting this episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show!
OTHER THINGS MENTIONED IN THIS EPISODE:
- If you are interested in other resources check them out HERE!
- Episode 100: How To Choose The Best Protein Sources: Top 6 Questions To Ask Yourself
- Episode 43: All Things PROTEIN with Shawn Wells
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Bryan Boorstein at his website www.evolvedtrainingsystems.com, and on Instagram @bryanboorstein.
Bryan Boorstein is the owner and founder of Evolved Training Systems and Paragon Training Systems. He received his Bachelor of Science at JMU in 2006.
Bryan has trained at the top level, the CrossFit Games, while also working with some of the world’s premier athletes, including NFL players, and WWE superstar John Cena. Bryan has extensive experience and knowledge in all realms of health and fitness. He has coached physique and bodybuilding, as well as those just hoping to increase vitality and look good at the beach. His programming philosophy has adapted to accommodate the constantly changing needs of each trainee.
In this episode, we chat about Bryan’s transition from the Crossfit space to bodybuilding, common pitfalls we see occurring with our clients, how to get more out of your training by actually doing less, using fasting as a tool, and more!
"If you take that level of awareness and focus it into the execution of all of the movements that you perform, you're going to get so much out of each rep and each set that you actually won't be able to do as much work." Bryan Boorstein
Top Takeaways:
- Rest and recovery: why you may have to rethink your workout regimen
- The meaning behind “owning your rep”
- Benefits of decreasing cardio and increasing your overall movement or step count
- How quarantine changed Bryan’s perspectives on quality vs. quantity with training
Today’s Questions:
- What were some of the negatives you noticed coming from the Crossfit space?
- Can we talk about the psychology of doing less versus more and how that may have changed your training or how you've worked with clients, and the results they’ve gotten?
- How did the phrase “own your rep” come about?
- What has your experience been with intermittent fasting?
- How do you go about recommending cardio for your clients?
- What’s one lesson you’ve learned from your training during quarantine?
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today’s guest is Bryan Boorstein @bryanboorstein
- [1:30] If you’re enjoying the show and want to help grow the show please screenshot an episode you love and tag @rachelgregory.cns in your stories or posts
- [2:00] Rachel introduces guest Bryan Boorstein @bryanboorstein to the listeners!
- [2:00] Bryan’s evolved training plan
- [3:00] A background to how Bryan started in the fitness industry
- [8:00] Barbell Shrug podcast
- [9:30] Paragon training methods with Laurie Christine King
- [11:00] Question: What were some of the negatives you noticed coming from the Crossfit space?
- [17:00] Question: Can we talk about the psychology of doing less versus more and how that may have changed your training or how you've worked with clients, and the results they’ve gotten?
- [20:00] Putting intention behind movements
- [25:30] Question: How did the phrase “own your rep” come about?
- [30:00] Question: What has your experience been with intermittent fasting?
- [34:00] Bryan’s cutting experience in terms of focusing on calories and steps vs. cardio
- [40:00] Question: How do you go about recommending cardio for your clients?
- [47:30] Question: What’s one lesson you’ve learned from your training during quarantine?
- [51:00] “You can make a really light or moderate weight feel really, really heavy.”-B.B
- [55:30] How to be intentional during workouts and take your ego out of the gym
- [1:02:30] Eat, Train, Prosper
- [1:03:00] Check out more from Bryan on Instagram @bryanboorstein or his website www.evolvedtrainingsystems.com
- [1:03:30] Positioning for Improving Exercise Execution: Part 1 | Positioning for Improving Exercise Execution: Part 2
- [1:03:30] If you loved this episode please take a second to share it out and tag both @rachelgregory.cns and @bryanboorstein and if you haven’t left a review on iTunes please do to help grow MetFlex and Chill!
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel chats about the 5 movement patterns you should be doing in your training to hit all the major muscle groups, benefits of prioritizing protein and why it’s considered the “super macro,” how to calculate grams of protein to consume a day based on your goals and current body weight, and more!
“Protein is by far the most important macronutrient when it comes to both preserving and building muscle and burning body fat, as well as supporting your body’s daily functions.” Rachel Gregory
Today's Questions:
- What are your top five full-body exercises for beginners?
- What’s the best way to know how much protein to eat?
Top Takeaways:
- Five main movement patterns you should have in your training
- Reasons protein is considered the super macronutrient
- Is it unsafe to consume a high protein diet?
- How to calculate how much protein you should shoot for based on you as an individual
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today’s episode is a Friday Q&A! Friendly request: please head over to iTunes to leave a rating and review to help grow the show!
- [1:00] Question: What are your top 5 full-body exercises for beginners?
- [2:00] Focus on structuring your workouts based on movement patterns rather than specific exercises
- [2:30] Five main movement patterns to focus on
- [3:00] #1 Knee dominant or knee flexion
- [6:00] #2 Hip dominant or hip hinge
- [6:30] #3 Pushing movements: horizontal and vertical
- [7:30] #4 Pulling movements: horizontal and vertical
- [8:00] #5 Core or Spinal Movements
- [9:00] Check out Episode 32: Building An Anti-Fragile Core: The Secret To Sexy AND Functional Abs
- [11:00] What’s the best way to know how much protein to eat?
- [11:30] Episode 100: How To Choose The Best Protein Sources: Top 6 Questions To Ask Yourself, Episode 93: Muscle Centric Medicine with Dr. Gabrielle Lyon, Episode 43: All Things PROTEIN with Shawn Wells
- [11:30] Protein is by far the most important macronutrient when it comes to both preserving and building muscle and burning body fat, as well as supporting your body’s daily functions.
- [16:00] Protein Study 1: A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males, Protein Study 2: Controversies Surrounding High-Protein Diet Intake: Satiating Effect and Kidney and Bone Health
- [16:30] Is it unsafe to consume high protein?
- [20:30] How to figure out how much protein you should generally shoot for per day
- [25:30] If you’re interested in one-on-one coaching check out www.metflexlife.com/apply
- [26:30] Any questions you want answered feel free to email Rachel at rachel@metflexlife.com
- [27:00] If you’re enjoying this episode or any prior please share to help grow the show! Take a screenshot of the episode and tag Rachel @rachelgregory.cns on IG or head over to iTunes to leave a rating and review
THINGS MENTIONED IN THIS EPISODE:
- Episode 32: Building An Anti-Fragile Core: The Secret To Sexy AND Functional Abs
- Episode 100: How To Choose The Best Protein Sources: Top 6 Questions To Ask Yourself
- Episode 93: Muscle Centric Medicine with Dr. Gabrielle Lyon
- Episode 43: All Things PROTEIN with Shawn Wells
- Protein Study 1: A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males
- Protein Study 2: Controversies Surrounding High-Protein Diet Intake: Satiating Effect and Kidney and Bone Health
- If you’re interested in one-on-one coaching check out www.metflexlife.com/apply
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Jenny Blake at her website https://jennythenutritionist.com/create-your-shape/ and on Instagram @jennythenutritionist.
Jenny is a Licensed Nutritionist who helps active, Type A ladies change their body composition in her program, Create Your Shape. With a background in Crossfit and a Nationally Qualified Bikini competitor, she's learned the strategies to build muscle, decrease body fat, and ultimately change your body shape. Jenny then applied these strategies to "normal" life, and focused on only doing what's most effective. Do less, but with more intention is the key to efficiency. She's helped hundreds of ladies build their shape, understand the strategy, and create a routine to serve them long term.
In this episode, we chat about how to work smarter, not harder to get results, how to get the best out of your training program, old diet culture methods and why they don’t work, habit building, and more!
"People think, 'I need to do all this extreme stuff' and underestimate the power of just being consistent. That is really how you take it to the next level." Jenny Blake
Top Takeaways:
- Jenny’s five metrics used to optimize health
- Number one tool used to change your body composition
- Mindless workouts vs. intentional programming
- How to strategically improve calorie intake to start seeing results
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today is a guest episode with Jenny Blake!
- [0:30] Few days left to sign up for the Muscle Science For Women Program!
- [1:00] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on iTunes to help grow the show! Or leave a review on iTunes!
- [2:00] Rachel introduces guest Jenny Blake @jennythenutritionist to the show!
- [2:30] Jenny dives into her childhood and how she became passionate about fitness and nutrition
- [5:00] The vicious cycle of being overworked and underfed
- [9:30] Question: In terms of strategies, where do you like to start with your clients?
- [12:30] Nutritional periodization for long term goals vs. immediate gratification
- [14:00] Question: What are metrics that you personally use with your clients?
- [17:00] Increasing calories to actually help achieve your goals!
- [19:00] How to convince clients to rewire their thinking on diet culture to achieve optimal results
- [22:30] Question: Can we talk about circuit style training classes and how they can lead to being unproductive when overused to achieve body composition results?
- [24:30] “I like to think training and working out is serving two different purposes, one to exhaust your lungs, and then to change your body shape and to build muscle.”
- [26:00] Metabolic adaptation and relative energy deficiency
- [28:30] Benefits of recovery mode
- [30:00] Intentional programming explained and why it's important to follow a progressive, structured program vs. mindless working out or ‘program hopping’
- [36:00] Nutrient timing
- [36:30] How to work smarter not harder
- [42:30] Goals and how to finetune your physique
- [45:00] “We start to think that consistency is on the same level as perfection when it’s actually the opposite.” Rachel
- [45:00] Habit building to create a lifestyle you can adhere to
- [47:30] “If you take three weeks and actually think about the math problem, and divide those three weeks, your body represents months and weeks of what you've done beforehand, not just the day before or that day.” Jenny
- [53:30] Check out Jenny’s programs at https://jennythenutritionist.com/create-your-shape/ and on Instagram @jennythenutritionist
- [53:30] Last chance to sign up for the Muscle Science For Women program!
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel gives tips on how to get the most out of pre and post workout meals, training in a fed or fasted state and why there may be benefits to both depending on your primary goal, determining how often to fast in a fat loss phase, and more!
"Timing your carbs post workout can be helpful for decreasing cortisol levels, refilling muscle glycogen stores, and basically creating the best environment possible for recovery." Rachel Gregory
Todays Questions:
- How does intermittent fasting work for muscle preservation during a fat loss period?
- Thoughts on early morning fasted workouts?
- What are your favorite pre and post workout meals and why?
Top Takeaways:
- Two things to make sure your focusing on when going into a fat loss phase
- Benefits of post workout fueling especially if training in a fasted state
- Signs to look for to see if you can train in a fed or fasted state to maintain muscle
- What to focus on when putting together your pre and post workout meals
- Grams of protein to shoot for in each meal
- Rachel’s favorite pre workout meal
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today’s episode is a Q&A! Also if you haven’t checked out the newest program available Muscle Science for Women from Rachel and Ashleigh Vanhouten go to www.metflexlife.com/muscle-science-women
- [0:30] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show!
- [1:30] Question: How does intermittent fasting work for muscle preservation during a fat loss period?
- [3:30] Rachel’s breakdown on types of fasting and when to use them
- [5:30] Importance of fueling for your specific goal and body size
- [11:00] PSMF Days
- [11:30] Hunger Hacks
- [14:30] Question: Thoughts on early morning fasted workouts?
- [22:00] Question: What are your favorite pre and post workout meals and why?
- [24:00] What to focus on when putting together your pre and post workout meals
- [24:30] Grams of protein to shoot for in each meal
- [27:00] Episode 71: Lose Fat AND Build Muscle with Christopher Barakat
- [29:30] Salt! Don’t forget the benefits of salt!
- [30:30] Rachel’s go-to pre workout meal and snack
- [36:30] The anabolic window and why eating protein after a workout for muscle building is key
- [40:00] Carbs and when to utilize them to get the most benefits
- [48:00] The Salt Fix
- [49:30] If you’re interested in the Muscle Science for Women Program check it out HERE! Any podcast questions you’d like to have answered, email Rachel at rachel@metflexlife.com
- [50:00] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show!
THINGS MENTIONED IN THIS EPISODE:
- Muscle Science for Women
- Episode 71: Lose Fat AND Build Muscle with Christopher Barakat
- The Ultimate Protein Cheat Sheet
- Episode 100: How To Choose The Best Protein Sources: Top 6 Questions To Ask Yourself
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel is a guest on The Low Carb Hustle Podcast where she breaks down why metabolic flexibility should be the ultimate goal, benefits to bumping up calories to bust through a plateau, how to make meal prep a habit, periodizing your year, and more!
"If you want to build muscle and you've gone past your ability to recomp, you have to see the scale go up...or else you're not building muscle." Rachel Gregory
Top Takeaways:
- Two important points to address if you’ve been in a chronic deficit and plateaued
- How to avoid decision fatigue with meal prepping
- How to find your maintenance caloric intake and why it matters
- Strategies for metabolic rehabilitation and reverse dieting
- How to optimize being in a building or cutting phase
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today’s episode Rachel is a guest on the Low Carb Hustle podcast hosted by Robert Sikes @livesavage, Danny Vega @dannyvega.ms and Adam Schaeuble @lowcarbhustle
- [0:30] SIGN UP is open for Muscle Science For Women Program
- [2:00] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show!
- [3:00] Question: Can you give us a little background and basis for what got you into metabolic flexibility and how that became the pillar of your business?
- [7:00] Danny and Adam chat about their experience with incorporating carbohydrates into their daily regiment
- [10:00] The concept known as ‘eating intuitively’
- [11:30] Adam tells a story of his carb addictive nature ;)
- [13:00] Question: Can you shed some light on why carbs would be beneficial for females? What's happening from a hormonal standpoint that could contribute to there being a need for carbs?
- [14:00] Relative energy deficiency
- [14:30] Triage theory.. Where the most urgent problem gets addressed first
- [19:30] Meal Prep tips and strategies
- [23:00] Why putting in the work to find your maintenance calorie intake is so pivotal to make body recomposition improvements
- [27:30] Strategies for metabolic rehabilitation or reverse dieting
- [35:30] Gainswave.com
- [38:00] Phases of body recomp and why it’s beneficial to go through a building phase and cutting phase
- [45:00] Question: What's going to flip the switch when you decide it's time to either maintain or do a cut?
- [45:30] Benefits to nutritional periodization and why Rachel does it yearly
- [48:30] Plans for 2021!
- [49:00] Muscle Science For Women
- [53:00] Question: What is the most underrated training exercise that you are currently doing that most people probably should incorporate into their routine?
- [55:00] Question: How has your life changed since you became Lilo's dog mom?
- [56:00] Check out www.metflexlife.com for recipes, resources, tips and tricks! Or on IG @rachelgregory.cns
- [56:00] Muscle Science For Women is now open for SIGN UP! Reserve your spot HERE!
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Aaron Straker at his website https://strakernutritionco.com/, and on Instagram @aaron_straker.
Aaron Straker is a N.A.S.N. Licensed Primary Sports Nutritionist and a self-described “general iron sports enthusiast.” He prefers a pragmatic approach to nutrition that focuses on simple food selection, the importance of nutrient density, and the importance of objectivity in dieting and reporting.
Operating Straker Nutrition Company, he provides nutrition coaching programs and education on exactly how to leverage nutrition for improving body composition safely and sustainably, by leveraging nutrition periodization phasing. Aaron is passionate about providing sound education and information in the fitness and nutrition space and putting nutrition at the forefront for producing optimal health.
In this episode, Aaron and I talk about the most effective ways to pair your exercise selection to your specific goal, common training mistakes, why recovery is the missing piece for a lot of people, measuring intensity of workouts, understanding metabolism and lots more!
"You don't build muscle in the gym. The gym and training provides a stimulus that your body then, by means of calories, adequate recovery, stress management, sleep, etc. produces adaptations to...and then the muscle tissue grows." Aaron Straker
Top Takeaways:
- How to choose exercises to ‘work less and gain more’
- How to build your training base: machines vs. compound movements
- Three common nutrition mistakes when building muscle and changing body composition
- Lifestyle aspects that aren’t sexy but should be a main focus
Today’s Questions:
- What common mistakes do you see clients make in terms of aligning their training to their goals?
- Can you chat about exercise selection and how you don’t need to always go for heavier weights to build more muscle?
- How do you prep yourself for being intentional during every single workout?
- Do you ever recommend your clients train to failure?
- Why is recovery so important?
- What are common mistakes you see when it comes to nutrition for prioritizing building muscle and changing your body composition?
- What's your recommendation on nutrient timing with clients?
- Can we chat about metabolism and how it's not static, meaning it changes over time?
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Rachel is back for a guest episode with Aaron Straker! Special announcement of Rachel’s newest collab with Ashleigh Vanhouten @themusclemaven!
- [0:30] LEARN MORE: Muscle Science For Women
- [0:45] Listen to the Muscle Science For Women podcast episode HERE
- [2:00] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show!
- [2:30] Rachel welcomes Aaron Straker @aaron_straker back to the show! Episode 29: Aaron Straker: Objective Eating, Setting Realistic Expectations To Match Your Lifestyle and Importance Of Tracking Data
- [3:00] Aaron gives a brief bio of himself and his nutrition background
- [3:30] Eat, Train, Prosper
- [4:00] Question: Can you speak on your experiences with common mistakes you see that clients make in terms of aligning their training to their goals?
- [4:30] Common myths around goals and ‘ideal physiques’
- [7:00] Question: Can you chat about exercise selection and how you don’t need to always go for heavier weights to build more muscle?
- [10:30] What is training age?
- [16:30] Question: Can we touch on your experience of how to prep yourself for being intentional during a workout?
- [19:00] What is the RIR scale?
- [23:00] Question: Do you ever recommend your clients to train to failure in any regard?
- [25:00] Question: Why is it so important that you need to recover? And what have you experienced with that with yourself and your clients?
- [29:30] Question: What are the top three mistakes that you see when it comes to nutrition for prioritizing building muscle and changing your body composition?
- [33:30] Question: What's your recommendation on nutrient timing with your clients?
- [39:00] Protein Range Database
- [42:00] Question: Can you break down metabolism and how it's not static, meaning it changes over time?
- [46:30] You can check Aaron out on his website https://strakernutritionco.com/, on IG @aaron_straker and his podcast: Eat, Train, Prosper
- [48:30] LEARN MORE: www.metflexlife.com/muscle-science-women
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel discusses her experience being in an eight-month building phase, how to embrace being uncomfortable to accomplish a goal, telltale signs it’s time to switch your nutrition/fitness regiment, tools to try during a fat loss phase, the value of increasing your NEAT and more!
“I don't rely on motivation to go to the gym, because motivation ebbs and flows day-to-day. So you really shouldn't rely on motivation for anything, really, when it comes to nutrition and training.” Rachel Gregory
Top Takeaways:
- Why it’s important to get out of your comfort zone
- A sustainable rate of fat loss to shoot for per week
- Rachel’s recommendation for daily protein intake
- Benefits of higher protein during a fat loss phase
- General time frame for being in a fat loss phase
-
1 tip to help meal prepping for the week
Today’s Questions:
- What’s the mental game when you cut your calories? I can’t seem to stick with it.
- If you have body fat to lose, can you just use that to get your gains while in a calorie deficit?
- Can you explain your workout routine during your building phase? And how often did you eat?
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today, Rachel is chatting about her results and takeaways from an 8-month building phase and the her plan for what’s next
- [1:00] Check out the newest program Muscle Science For Women HERE!
- [1:30] Episode 103: Muscle Science For Women
- [2:00] Rachel dives into the beginning of her building phase
- [4:30] Episode 76: MINI CUTS: What, Why, When, & How?, Episode 86: Mini Cut Results & Review
- [8:00] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell
- [11:30] Performance stats from the building phase
- [14:30] When getting too uncomfortable becomes unproductive
- [19:00] What’s next?
- [20:30] Episode 76: MINI CUTS: What, Why, When, & How?
- [26:30] Cardio vs. nutrition for fat loss
- [29:00] Rachel’s timeline for her upcoming fat loss phase
- [32:30] Question: What’s the mental game when you cut your calories? I can’t seem to stick with it.
- [35:00] What is decision fatigue?
- [38:00] Go to metflexlife.com to download your FREE Hunger Hacks Guide
- [40:30] Benefits to fasting during a fat loss phase
- [42:30] The 80/20 rule. Did it have a face at some point or grow from the earth at some point?
- [45:30] Benefits of having someone to hold you accountable.. AKA a coach!
- [46:30] If you’re interested in one-on-one coaching with Rachel go to www.metflex.com/apply
- [47:30] Question: If you have body fat to lose can you just use that to get your gains while in a calorie deficit?
- [48:30] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell,
- [49:00] Episode 94: Body Recomposition Scenarios, Muscle Mass & Aging, Training With Dumbbells vs. Barbells, and More! and Episode 71: Lose Fat AND Build Muscle with Christopher Barakat
- [49:30] Question: Can you explain your workout routine during your building phase? And how often did you eat?
- [50:30] Episode 101: Overtraining & Under eating: Why Your Hard Work Is NOT Paying Off
- [51:30] Proper Exercise Programming and Planned Movement are Necessary
- [56:00] If you’re spinning your wheels feel free to reach out rachel@metflexlife.com
- [56:30] Muscle Science For Women is going live APRIL 12th! Check it out HERE for more details!
THINGS MENTIONED IN THIS EPISODE:
- Muscle Science For Women is starting APRIL 12th!
- Go to metflexlife.com to download your FREE Hunger Hacks Guide
- Proper Exercise Programming and Planned Movement are Necessary
- To apply for one-on-one coaching with Rachel check out www.metflexlife.com/apply
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Ashleigh VanHouten on Instagram @themusclemaven and subscribe to her podcast Muscle Maven Radio
In this episode, Ashleigh and I are chatting all about our ‘Muscle Science For Women’ course, who could benefit from investing in this course, how to make sustainable change to your physique, why it's our mission to change the meaning of being ‘toned’ and ‘skinny fat’ and much much more!
"You're a lot more likely to make sustainable, lasting change when you actually understand why you're doing the things you're doing." Ashleigh Vanhouten
"There's never just one way to do something. But, once you figure out your specific goal and understand the tools, strategies, and structure that you need to reach that goal...now you at least have a solid starting point." Rachel Gregory
Top Takeaways:
- Key components to an aesthetic body
- Muscle strength vs. muscle hypertrophy
- Misconceptions around cardio and weight lifting for fat loss
- Debunking myths around lifting for males vs. females
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Rachel shares what her and Ashleigh have been working on!
- [1:00] LEARN MORE: www.metflexlife.com/muscle-science-women
- [1:30] Rachel and Ashleigh announce their Muscle Science For Women Program coming April 12th!
- [9:30] Program is education and researched backed plus will be able to carry on after the three months to continue to apply to your goals
- [14:30] SIGN UP HERE: Muscle Science For Women
- [20:00] Understanding the nutritional puzzle piece to bodybuilding and how it can help you reach your goals
- [21:00] Lead with intention - knowing and having a goal to work towards
- [25:30] How long the program will be active
- [29:30] Phases of the program and how it’s set up
- [31:00] “You can get stronger and get bigger muscles lifting less weight than the girl next to you if you're lifting it really effectively and efficiently and in a focused way and with intention.” Ashleigh
- [33:30] “It’s amazing what you can do when you throw your ego in the garbage.” A.V
- [37:30] Who would benefit from this program?
- [42:30] A dive into getting fit and “toned”
- [45:30] “Toned means you have to put in the work to build the muscle first.” R.G
- [47:30] What it means to be skinny fat
- [51:30] Physical and physiological benefits to building muscle
- [58:00] Program starts April 12th!
- [1:01:00] If you want to learn more check it out HERE!
- [1:02:30] “Why is there a special word for women being muscular? Why do we have to have special soft euphemism words like you know, call us both muscular or call us both toned?” A.V.
- [1:06:00] Age ranges who can benefit from this program
- [1:08:30] If you’re interested in Muscle Science For Women visit: www.metflexlife.com/muscle-science-women
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Tara Garrison on her website www.taragarrison.com and on Instagram @coachtaragarrison.
Tara Garrison is the founder of HIGHER, a luxury health coaching experience for high performers that includes training, nutrition, biohacking and mindset coaching. She has helped many celebrities, professional athletes, and top executives optimize their health.
Tara is also the creator of the popular Keto In & Out System, in which she teaches how to “Do Keto. Not Forever” to optimize metabolism, brain power, athletic performance and physique.
She is the host of the Inside Out Health Podcast, in which she interviews world-class health experts from all over the world, and the co-host of the Kick Ass Life Podcast, alongside author/speaker/coach Elle Russ, a mindset podcast for high performers.
Tara is a mom of four, avid weightlifter, Boston Marathoner and lover of nature. You can find her daily on Instagram as @coachtaragarrison, where she shares the inner workings of her life, health education and motivation.
In this episode, we talk about keto as a tool vs. lifestyle, mindset with food choices, Tara’s bodybuilding prep experience, what ‘toned’ actually means and much more!
"I just think it's so beautiful to be able to use the full range of our metabolism. What if we can have carbs and thrive in that environment, and we can also easily switch into ketosis and thrive in that environment. To me, that's using our full potential." Tara Garrison
Top Takeaways:
- Why you should do keto...but not forever
- Tara shares her experience with keto drawbacks
- How to recognize if you emotionally attach yourself to food and why it needs to stop
- Myths and stereotypes around bodybuilding prep
- Instant gratification vs. long-term gratification
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today’s guest is Tara Garrison!
- [1:00] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show!
- [1:30] Rachel introduces guest Tara Garrison @coachtaragarrison to the listeners!
- [2:00] Tara gives a glimpse into her childhood and also how she gained a passion for her field she is in today: health and fitness
- [5:30] Taras take on working out ‘smarter not harder’
- [7:30] Bodybuilding.com
- [8:00] Gymtimidation
- [9:00] Turning unhealthy motivation into a long term purpose
- [9:30] “While I was in this unhealthy mindset, I also simultaneously started developing this healthy mindset where I was like, wow, this is really cool what my body can do.”
- [10:30] Using mindset practices to heal from trauma and unhealthy motivations
- [13:00] Question: How did you get into keto? And What was your experience with that?
- [15:00] Body fat measuring
- [16:00] Experiencing keto and being in the state of ketosis
- [20:00] Exploring with gut testing
- [21:30] KetoCon
- [22:00] Targeted Keto, Cyclical Keto
- [26:00] Restrictive mindsets with food
- [31:30] Question: Can you dive into your bodybuilding prep experience for us and why you decided to give it a shot?
- [35:00] Pro physiques
- [38:30] Instant gratification vs. long term goals
- [41:00] Question: Can you chat about what it means to be ‘toned’ and why proper fueling and building muscle play a role in that?
- [51:00] If you want to check out more about Tara you can find her at www.taragarrison.com or on Instagram @coachtaragarrison
- [52:30] www.metflexlife.com/newsletter
- [53:00] If you’re interested in other freebies check out www.metflexlife.com for recipes, blog posts, protein guides, and a bunch more! Thanks for listening and see you next time!
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel dives into how to change your physique without causing burnout, maximizing your gym time AND recovery time, signs of undereating, setting up a deficit, tracking your NEAT, and much more!
“Training too much and consistently being under-recovered will 100% limit your progress.” - Rachel Gregory
Today's Questions:
- I was wondering if you could discuss rest days on your podcast. I’m a female firefighter and some days I don’t have time to work out and I feel tired from lack of sleep and then won’t have the energy to work out following my shift. What is your take on rest days and deload weeks?
- Additionally, I have low cortisol as a result of years of firefighting on top of trying to maintain a heavy workout routine 5x a week with some 2-a-days. Sometimes I try to make up for missed workouts at work so I jam it into my days off even if I’m tired from minimal sleep the nights before. So I was wondering if someone with low cortisol would benefit from more rest. I’m finding it hard to be okay with multiple rest days a week and also can tell I’m getting weaker the more I try to spin my wheels and train through fatigue. Where is the line between getting enough NEAT in vs over-resting vs overtraining? Thanks for all your advice!
- Hey Rachel, can you give a little insight to undereating? How do you know you are undereating (like signs), and what deficit is too much?
Top Takeaways:
- Rest and Recovery: why you need to start prioritizing it
- How muscle protein synthesis and muscle protein breakdown really work
- Telltale signs that you're overdoing it in the gym
- Signs of undereating and how to set up your deficit effectively
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Rachel dives into a Friday Q&A episode
- [2:00] Muscle Science for Women is officially launching with Ashleigh Vanhouten!!
- [2:30] Check out episode 103 with Ashleigh for details all about the program!
- [3:30] Question: What is your take on rest days and deload weeks?
- [6:00] Exercise as a stress reliever?
- [14:00] Deload weeks
- [16:00] Where is the line between getting enough NEAT in vs over-resting vs overtraining?
- [22:00] The Keto For Women Program
- [23:30] Question: Can you give a little insight to undereating? How do you know you are undereating (like signs), and what deficit is too much?
- [25:00] Biofeedback Metrics
- [34:00] Nutritional Periodization
- [36:00] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on iTunes to help grow the show! You can also email Rachel@metflexlife.com. Check out Rachel’s resources, recipes, podcast episodes, quick guides and much more at her website www.metflexlife.com
THINGS MENTIONED IN THIS EPISODE:
- Episode 103 with Ashleigh for details all about the program!
- The Keto For Women Program
- Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel dives into six questions to ask yourself when it comes to protein sources, how to better understand protein quality, comparing plant proteins to animal proteins, complementary proteins, and much more!
"Just because you can combine incomplete plant protein sources to get complete proteins, it doesn't mean that they're now equal in quality and bioavailability to animal proteins." Rachel Gregory
Today's Question:
- Can you explain the difference in the quality of protein in foods? I've noticed some nutrition content contains the number of grams of protein and a percentage and then some do not.
- What does ‘grams’ of protein mean when it comes to weight vs. composition?
Top Takeaways:
- How to understand and ‘score’ protein on the bioavailability index scale a.k.a how easily your body breaks down and absorbs different protein sources
- Six questions to ask yourself when choosing protein
- Nutrient-dense foods: plants vs. animals and organ meats
- 90/10 Protein Rule and how to incorporate this into macro counting
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! We have reached 100 Episodes! Thank you!!
- [0:30] Today’s episode is all things protein!
- [1:30] Shout out to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February!
- [2:30] If you’re interested in Ketobrick meal replacement bars or Livesavage Apparel check them out HERE!
- [3:30] Question: Can you explain the difference in the quality of protein in foods? I've noticed some nutrition content contains the number of grams of protein and a percentage and then some do not.
- [4:00] Amino Acids: Non Essential and Essential
- [6:30] Essential Amino Acids: leucine, isoleucine, and valine
- [7:00] #1 Is it a complete or incomplete protein?
- [9:00] Complementary proteins
- [9:30] #2 How bioavailable is this protein to my body?
- [14:00] #3 How calorie-dense is this protein source for the amount I’m getting?
- [21:00] Nutrient Density Chart
- [21:30] #5 Does the protein come from a whole food, quality source?
- [22:00] Whole vs. processed protein sources
- [26:30] Episode 43: All Things PROTEIN with Shawn Wells
- [27:00] Conventional vs. grass fed vs. grass finished protein
- [30:00] Wild caught vs. farm raised fish
- [33:00] #6 How much leucine does the protein source have?
- [37:30] Nose to tail and benefits to supplementing with collagen
- [39:30] Question: What does ‘grams’ of protein mean when it comes to weight vs. composition?
- [42:00] Thank you again to Ketobrick meal replacement bars or Livesavage Apparel for sponsoring February episodes! Check them out HERE!
- [42:30] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show!
THINGS MENTIONED IN THIS EPISODE:
- Thank you to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February!
- The Ultimate Protein Cheat Sheet
- Nutrient Density Chart
- Episode 43: All Things PROTEIN with Shawn Wells
- It Takes Guts: A Meat-Eater's Guide to Eating Offal with over 75 Healthy and Delicious Nose-to-Tail Recipes
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Travis Zipper at his website https://traviszipper.com/, and on Instagram @traviszipper
Travis Zipper is an Integrative Functional Health Coach with over 6 years of experience working in the Medical Weight Loss, Anti-Aging & Hormone Replacement Therapy realm as well as Health and Macronutrient Coaching and Exercise counseling. In addition, over the past two years, Travis has helped teach and certify health coaches through the Nutritional Coaching Institute as a seminar instructor.
In this episode, we’re chatting about the hormone vs. CICO or ‘calories in calories out’ debate, how to optimize body composition during perimenopause and menopause, benefits to increasing your energy flux, probiotics, and more!
"Hormones can downregulate when your body senses a stressor. So, when you're eating less for a long period of time (a stressor), your body's like, well, we're not thinking about having sex or reproducing, because we're thinking about surviving." Travis Zipper
Top Takeaways:
- How calorie intake and expenditure affect hormones
- Two starting points to focus on when addressing a chronic deficit
- Benefits of changing your eating window to curve blood sugar spikes
- The most common symptom most people complain about related to gut health
- Three tips to focus on to optimize gut health
Today’s Questions:
- CICO vs. Hormone Debate - can you ‘debunk’ this debate for the listeners?
- If someone has been in a chronic deficit for a long period of time or at a maintenance level that is not optimal, what would you recommend they do to fix that?
- Do you use or track biofeedback metrics before using alternate testing with your clients?
- Can you give the listeners your experiences or common struggles you have seen during menopause/perimenopause stages and body recomposition?
- What's your experience with metabolic flexibility, especially when it comes to menopause?
- What is the overall importance of having optimal gut function when we're talking about body composition changes?
- What would be some symptoms of poor gut health that you've seen most often that need to be addressed?
- What are three tips or things that you would focus on to improve gut health?
- Are there any supplements that you recommend or use for yourself, for your clients to optimize gut health?
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Rachel announces a pivot to the guest episode schedule and new projects in the works!
- [1:00] If you have questions you’d love Rachel to dive into on the podcast email her at Rachel@metflexlife.com
- [2:30] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on iTunes to help grow the show so others can learn more about MetFlex and Chill!
- [3:30] Rachel introduces guest Travis Zipper to the listeners
- [4:00] Travis dives into his clinical background and how it lead him to his passion within the health and fitness industry
- [6:30] Question: CICO vs. hormone debate - can you ‘debunk’ this debate for the listeners?
- [9:30] Question: If someone has been in a chronic deficit for a long period of time or at a maintenance level that is not optimal, what would you recommend they do to fix that?
- [10:30] Energy Flux
- [12:30] The Dutch Test
- [14:00] Cycle Mapping Test
- [14:30] Question: Do you use or track biofeedback metrics before using alternate testing with your clients?
- [19:30] My Fitness Pal and Chronometer
- [22:30] Question: Can you give the listeners your experiences or common struggles you have seen during menopause/perimenopause stages and body recomposition?
- [27:00] Question: What's your experience with metabolic flexibility, especially when it comes to menopause?
- [33:00] Question: What is the overall importance of having optimal gut function when we're talking about body composition changes?
- [36:00] Question: What would be like some symptoms of poor gut health that you've seen most often that need to be addressed?
- [38:00] Question: What are three tips or things that you would focus on to improve gut health?
- [44:30] Question: Are there any supplements that you recommend or use for yourself, for your clients to kind of optimize gut health?
- [52:30] If you’re interested in learning more about Travis Zipper check him out at www.traviszipper.com, www.in3nutrition.com, and on IG @traviszipper
- [53:00] Keto For Women DIY program is now open!
- [53:30] Thanks for listening! If you're enjoying the show please share it out by screenshotting an episode and tagging @rachelgregory.cns OR leave a review on itunes to help grow the show so others can learn more about MetFlex and Chill!
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel dives into key components to focus on for weight loss, different supplements that may aid in overall health and fat loss efforts, why protein is Queen, benefits to creatine, and more!
"There are no supplements that will directly cause fat loss, it doesn't work like that. However, there are some supplements that can aid in making fat loss a little bit easier or more efficient for some people." Rachel Gregory
Top Takeaways:
- Seven components to focus on to optimize weight loss goals
- Rachel’s supplement go-tos
- Exercise and cognitive benefits from creatine
- The top exercise performance enhancer
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today’s episode is a Q&A episode
- [0:30] Keto For Women DIY program is now open!
- [1:30] Muscle Building Program with Ashleigh Vanhouten coming April- Stay updated by subscribing to Rachel’s newsletter
- [1:30] Shout out to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February!
- [2:30] If you’re interested in Ketobrick or Livesavage Apparel check them out HERE!
- [3:30] What are the best supplements to help with weight loss?
- [8:30] Creatine Monohydrate
- [16:00] Vitamin D3&K2
- [18:30] Sports Research, NOW Foods
- [20:00] Fish Oil
- [21:30] Legion Athletics Triton Fish Oil Capsules
- [22:00] Zinc
- [22:30] Phytates
- [23:00] Now Foods Zinc or Thorne
- [23:30] Protein Powders
- [24:00] Protein is QUEEN!
- [25:30] Active Stacks Protein Powders
- [26:00] Caffeine or Pre Workouts (Equip or Legion Preworkout)
- [30:00] If you’re interested in one-on-one coaching with Rachel apply HERE!
- [31:00] Thank you again to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February!
- [31:00] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show! Or leave a review on itunes!
THINGS MENTIONED IN THIS EPISODE:
- Keto For Women DIY program is now open!
- Muscle Building Program coming April! Stay tuned by subscribing to the newsletter!
- Shout out to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February!
- Protein is QUEEN!
- Rachel’s Recommended Products
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Melissa Paris at her website https://www.melissaparisfitness.com/, and on Instagram @melissaparisfitness.
Melissa earned certifications in personal training from the National Academy of Sports Medicine, pre and postnatal, CES, integrated flexibility training, and the TRX system. Melissa has competed in many of the bikini divisions of the National Physique Committee. In order to achieve her optimal physical goals for the competition, she went against the grain of traditional dieting ie: whey protein powders, fat burners, carb-cutting, etc. She incorporated techniques from her unique and healthy lifestyle: an all-natural, organic approach to her nutrition regimen.
Melissa challenges herself and others that there is another way, a healthier way, to reach their maximum potential. Melissa has trained at the exclusive Reebok Sports Club in Manhattan as well as the CORE club and can be seen teaching her classes all over NYC and the Hamptons. Her list of clientele includes some of the most elite entrepreneurs and CEOs in New York City. She works with each client on an individual basis, focusing on achieving long-term results through challenging and varied workouts, as well as focusing on the positive, self-empowerment, and enjoyment aspects of the process.
In this episode, we talk about pre-pregnancy nutrition, debunking pregnancy and postpartum fitness myths, how to strengthen your core postpartum, Melissa’s bodybuilding competition experience and more!
"Your body is very smart, it works like a pressure system. So, the best thing you can do postpartum is breath work. Your diaphragm and your pelvic floor work together." Melissa Paris
Top Takeaways:
- Three crucial things to implement to prep your body before a baby
- Most effective postpartum core workouts
- Rule of thumb for how many extra calories you need during pregnancy
- Reasons seeing a pelvic floor specialist is a must even if cleared for fitness at 6-8 weeks postpartum
Today’s Questions:
- Are there any specific nutrients that you would say to focus on in that prep phase of pregnancy?
- Are there any deficiencies that you've seen in your practice with women that they need to be aware of before pregnancy or during?
- Can you debunk some of the myths that surround training during pregnancy, and what to look out for during specific trimesters?
- Are there any specific training exercises you should be doing during that 6-week postpartum period?
- Can you debunk some of the myths around core training at a postpartum stage?
- Do you have any tips on stretch marks and loose skin postpartum?
- Can you tell us about your body building competition experience? Were there any pitfalls from your competition experience?
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Rachel gives a brief summary of today’s episode with guest Melissa Paris
- [1:30] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show!
- [2:00] Rachel introduces Melissa Paris to the listeners!
- [2:30] Melissa shares how she found her passion within postpartum health/fitness
- [5:00] Myths around pregnancy and nutrition
- [7:30] The Zero Trimester
- [8:00] Question: Are there any specific nutrients that you would say to focus on in that prep phase of pregnancy?
- [9:00] Question: Have you ever seen or worked with anyone who's suffered from gestational diabetes or anything like that?
- [11:00] Question: Are there any deficiencies that you've seen in your practice with women that need to be aware of in terms of whether before pregnancy or during pregnancy?
- [11:30] Vitamin D
- [12:00] Question: Can you debunk some of the myths that surround training during pregnancy, and things to look out for during specific trimesters?
- [16:00] Diastasis recti
- [19:00] Question: Are there any training exercises you can be doing during that six week postpartum period?
- [22:00] Dynamic Neuromuscular Stabilization
- [22:30] Can you debunk some of the myths around core training at a postpartum stage?
- [22:30] Turkish Get Up Roll
- [25:30] Question: Do you have any tips on stretch marks and loose skin postpartum?
- [27:30] Question: Can you chat about your body building competition experience?
- [33:30] Question: Were there any pitfalls from your competition experience?
- [38:30] Iron Maiden
- [41:00] Question: Is there anything that you've personally changed your mind about in the last year, and why and it can be anything?
- [44:00] If you want to learn more about Melissa’s programs check her out on Instagram @melissaparisfitness, bells-up.tv and her website https://www.melissaparisfitness.com/
- [45:00] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show!
- [45:00] Keto For Women DIY program is now live!
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel breaks down the benefits of both metabolic fuels, building muscle in ketosis and incorporating carbs, insulin, why protein is queen and more!
"In order to become as metabolically flexible as possible, you should go through periods of being lower carb, doing some fasting, getting into a state of ketosis. But does that mean you should stay there forever? No." Rachel Gregory
Todays Questions:
- What are your thoughts on strength training while being in ketosis long term? Can you still build muscle?
- Do you recommend snacking or trying to eat more at every meal?
Top Takeaways:
- Breaking down the two sides of the spectrum in terms of fuel sources-carbs and ketones
- Insulin explained
- How to align your feeding schedule so it optimizes your circadian rhythm
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! A few announcements from Rachel before the show… Keto For Women DIY program is now open!
- [0:00] Muscle Building Program with Ashleigh Vanhouten coming April- Stay updated by subscribing to Rachel’s newsletter
- [3:00] Shout out to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February!
- [3:30] If you’re interested in Ketobrick or Livesavage Apparel check them out HERE!
- [4:30] Question: What are your thoughts on strength training while being in ketosis long term? Can you still build muscle?
- [5:00] A Low-Carbohydrate Ketogenic Diet Combined with 6-Weeks of Crossfit Training Improves Body Composition and Performance
- [8:00] Keto For Women DIY program
- [12:30] Apply for one-one one coaching with Rachel at www.metflexlife.com/apply
- [13:00] Question: Do you recommend snacking or trying to eat more at every meal?
- [21:00] Shout out to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February!
- [21:00] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show!
- [0:00] Check out Rachel’s resources, recipes, podcast episodes, quick guides and much more at her website www.metflexlife.com
THINGS MENTIONED IN THIS EPISODE:
- Keto For Women DIY program is now open!
- Sign up for The Friday Flex!
- Thank you Ketobrick or Livesavage Apparel for being February’s Sponsor!
- A Low-Carbohydrate Ketogenic Diet Combined with 6-Weeks of Crossfit Training Improves Body Composition and Performance
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Mike Matthews at his website https://legionathletics.com/, and on Instagram @muscleforlifefitness
Mike Matthews is the founder and CEO of Legion sports supplement company as well as a bestselling fitness author of several books, including Bigger Leaner Stronger, Thinner Leaner Stronger, and The Shredded Chef.
His simple and science-based approach to building muscle, losing fat, and getting healthy has sold nearly two million books and helped thousands of people build their best body ever, and his work has been featured in many popular outlets including Esquire, Men's Health, Elle, Women's Health, Muscle & Strength, and more, as well as on FOX and ABC.
In this episode, we talk about the simple truth behind counting calories, how to choose supplements to benefit your nutrition and exercise goals, cardio mistakes and how to redesign your training weeks to maximize muscle gains, and much more!
“No foods cause fat loss, but certain foods are more conducive to losing fat than others.” Mike Matthews
Top Takeaways:
- Top 3 mistakes when going into a diet
- Mike’s top 5 supplement choices
- How to better understand the effective dose of multivitamins
- Mike’s 4 recommended exercises to prioritize in the gym
Today’s Questions:
- What do you think are the top 3 mistakes people are making when they go on a diet?
- If you had to pick your top 5 supplement recommendations (individual supplements), what would they be and why?
- What do you think are the top 3 mistakes people are making with their training?
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Rachel gives a breakdown of today’s episode topics surrounding diet, exercise and supplements with guest Mike Matthews @muscleforlifefitness
- [1:00] To help grow the show please leave a review on itunes, share it out to a friend or screenshot it and tag @rachelgregory.cns
- [2:00] Rachel introduces Mike Matthews @muscleforlifefitness to the listeners!
- [3:00] Mike dives into his fitness background and writing his first book
- [3:30] Bigger Leaner Stronger
- [9:30] Check out Mike’s book collection HERE
- [11:00] Legion Workout Supplements
- [12:30] Question: What do you think are the top 3 mistakes people are making when they go on a diet?
- [13:00] Calculating a calorie deficit
- [19:30] Protein Protein Protein!
- [22:00] Average amount of daily protein intake- one gram per pound body weight or 40% calories from protein
- [37:00] Question: If you had to pick your top 5 supplement recommendations (individual supplements), what would they be and why?
- [39:00] Vitamin K and Vitamin D
- [50:00] Omega Three Supplement
- [51:00] Benefits of creatine
- [53:00] Question: What do you think are the top 3 mistakes people are making with their training?
- [1:09:30] Question: is there anything that you've personally changed your mind about in the past year? And why and it can be nutrition training, anything in your life?
- [1:11:30] Conjugate Periodization Model
- [1:17:30] You can check Mike out at https://legionathletics.com/, https://legionathletics.com/podcast/ and on instagram @muscleforlifefitness or email mike@muscleforlife.com
- [1:19:00] To help grow the show please leave a review on itunes, share it out to a friend or screenshot it and tag @rachelgregory.cns
- [1:19:30] Stay tuned for announcements coming! If you haven’t subscribed to newsletter go to www.metflexlife.com/newsletter
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel talks about resistance training and yoga as you age, tips to ensure proper technique, progressive overload, body recomposition, gaining vs. cutting cycles and more!
”If you fall outside of the body recomp scenarios mentioned, the biggest benefit of going through strategic gaining and cutting cycles is that they’re faster. You’re choosing one goal at a time and optimizing for that specific goal.” Rachel Gregory
Todays Questions:
- How much muscle is necessary for health and longevity? I am 50 years old, I have been following a progressive overload program for a while. Sometimes I feel very stressed with life and wonder if it would be better for me to switch to yoga. If I only have money/time to commit to one thing, is yoga enough? Or how much lifting in general is required to age and hopefully avoid sarcopenia?
- I have been working out at home since the pandemic and enjoying strength training. According to the dexa, I have gained about two pounds of lean muscle. I lift free weights that are challenging for me but would eventually like to increase my weights with a barbell in the gym. My question is if this is a good way to go? I am 46 and my back and knees and shoulders aren’t the greatest. Can doing barbell work like squats and deadlifts be too much? I would get training on proper technique before I got started. Or should I stick to dumbells. The bigger they are the more cumbersome and harder to hold they get. I would love your advice. Thank you. I learn so much from your podcast.
- Curious how long someone can recomp for typically? I know this is quite individual. Also is it better to recomp before bulking?
Top Takeaways:
- Three areas that resistance training helps preserve as aging occurs
- Training benefits of using Barbells vs. Dumbbells
- Scenarios where choosing body recomp as your goal makes sense
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today’s episode is a Q&A but first… announcements!
- [0:00] Keto For Women DIY program is now open!
- [1:30] Active stacks giveaway winners : Aeh008, Megher2, Loveland3031. Please send an email to rachel@metflexlife.com with your full name and shipping info so we can get you your prize!
- [2:30] Shout out to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February!
- [4:00] If you’re interested in Ketobrick meal replacement bars or Livesavage Apparel check them out HERE!
- [5:00] www.metflexlife.com/newsletter
- [5:00] Question: How much muscle is necessary for health and longevity? I am 50 years old, I have been following a progressive overload program for a while. Sometimes I feel very stressed with life and wonder if it would be better for me to switch to yoga. If I only have money/time to commit to one thing, is yoga enough? Or how much lifting in general is required to age and hopefully avoid sarcopenia? Thank you for all you do, love your podcasts and the information you provide.
- [7:00] Associations of Resistance Exercise with Cardiovascular Disease Morbidity and Mortality
- [7:30] Muscle Mass Index As a Predictor of Longevity in Older Adults
- [11:30] Question: I have been working out at home since the pandemic and enjoying strength training. According to the dexa, I have gained about two pounds of lean muscle. I lift free weights that are challenging for me but would eventually like to increase my weights with a barbell in the gym. My question is if this is a good way to go? I am 46 and my back and knees and shoulders aren’t the greatest. Can doing barbell work like squats and deadlifts be too much? I would get training on proper technique before I got started. Or should I stick to dumbells. The bigger they are the more cumbersome and harder to hold they get. I would love your advice. Thank you. I learn so much from your podcast.
- [13:00] Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks
- [17:30] Question: Curious how long someone can recomp for typically? I know this is quite individual. Also is it better to recomp before bulking?
- [24:30] If you’re interested in one-on-one coaching with Rachel check out www.metflexlife.com/apply
- [26:30] What are gaining and cutting cycles?
- [30:00] What are lean gains?
- [34:00] Episode 71: Lose Fat AND Build Muscle with Christopher Barakat, Episode 45: The Science of Body Recomposition with Dr. Bill Campbell
- [34:30] Thank you to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February!
- [35:00] If you’re interested in Ketobrick meal replacement bars or Livesavage Apparel check them out HERE!
- [35:00] Active stacks giveaway winners : Aeh008, Megher2, Loveland3031. Please send an email to rachel@metflexlife.com with your full name and shipping info so we can get you your prize!
- [35:30] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show!
- [36:00] Check out Rachel’s resources, recipes, podcast episodes, quick guides and much more at her website www.metflexlife.com
THINGS MENTIONED IN THIS EPISODE:
- Thank you to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February!
- KETO FOR WOMEN DIY Program is LIVE!
- Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks
- Rachel’s Nutrition and Exercise Programs
- Episode 71: Lose Fat AND Build Muscle with Christopher Barakat, Episode 45: The Science of Body Recomposition with Dr. Bill Campbell
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Dr. Gabrielle Lyon at her website https://drgabriellelyon.com, and on Instagram @drgabriellelyon
Dr. Gabrielle Lyon is a Washington University fellowship-trained physician in Nutritional Science and Geriatrics and is board certified in Family Medicine and Osteopathic Manipulation. Her specialty in muscle-centric medicine™ has led her to be featured on “The Doctors”, with published articles in Muscle and Fitness, Women’s Health, Men’s Health, and Harper’s Bazaar.
The application of her expertise ranges from brain and thyroid health to lean body mass support and longevity. In her private practice, Dr. Lyon leverages evidence-based medicine and cutting-edge science to restore metabolism, balance hormones, and optimize body composition with the end goal of helping others discover lifelong vitality.
In this episode, we talk about prioritizing protein, the differences between protein sources and examples of how they are not created equal, how the time you eat affects your circadian rhythm, if keto is safe during pregnancy and more!
"If you are protein forward and you anchor your plate in protein, you're going to have a better ability to satiate yourself, you're much less likely to binge eat or overeat, and you're much more likely to have a favorable metabolic effect." Dr. Gabrielle Lyon
Top Takeaways:
- Recommended amount of daily protein intake per individual
- Differences between protein sources such as meats, whey, collagen, etc.
- Benefits of creatine as you age
- Dr. Lyon’s recommendations on how to find quality supplements
Today’s Questions:
- What is muscle-centric medicine?
- Can you talk about the main reasons why having/building muscle is so important for overall health?
- Importance of protein and ideal intake?
- Why is all protein not created equal?
- Is it possible to build muscle over the age of 50? If so, what should be the main factors to focus on?
- Can you discuss the research on higher protein (specifically leucine) when breaking a fast?
- Why is leucine so important?
- Does it matter when we eat food (breakfast/lunch/dinner)? Are there ‘good or bad’ foods to eat together?
- Safety of low-carb/keto diets in pregnancy and effect of OGTT at 28 weeks?
- What’s a typical day of eating look like for you?
- What if any supplements would you recommend to include in your kind of every day?
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Rachel introduces Dr. Gabrielle Lyon to the listeners
- [0:30] Dr. Gabrielle Lyon gives listeners brief background of how she got to her passion
- [1:00] Dr. Donald layman
- [1:30] Question: What is muscle-centric medicine?
- [3:30] Question: Can you talk about the main reasons why having/building muscle is so important for overall health?
- [6:00] Question: Importance of protein and ideal intake?
- [7:30] High Quality Protein: Amino acids, Isoleucine, Beilein, Leucine
- [9:00] Question: Why is all protein not created equal?
- [13:30] Bioavailability
- [14:30] Is it possible to build muscle over the age of 50? If so, what should be the main factors to focus on?
- [15:00] Physiological phenomenon called: anabolic resistance
- [20:00] Question: Can you discuss the research on higher protein (specifically leucine) when breaking a fast?
- [22:00] Question: Why is leucine so important?
- [24:00] Question: Does it matter when we eat food? (breakfast/lunch/dinner)? Are there ‘good or bad’ foods to eat together?
- [29:00] Question: Safety of low-carb/keto diets in pregnancy and effect of OGTT at 28 weeks?
- [31:00] Question: What’s a typical day of eating look like for you?
- [34:30] Question: What if any supplements would you recommend to include in your kind of every day?
- [36:00] Question: Is there anything you’ve changed your mind about in the last year? And why?
- [38:00] If you want to see more of Dr. Gabrielle’s content check her out on Instagram @drgabriellelyon on youtube at Dr. Gabrielle Lyon
- [40:06] End
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Ashleigh Vanhouten at http://ashleighvanhouten.com/, and on Instagram @themusclemaven.
In this episode, Ashleigh and I talk about using cardio as a tool, different fuel sources associated with cardio, how to get the most out of cardio depending on your goal, benefits to low intensity versus high intensity cardio, and more!
"Your body doesn't change overnight. But you also probably don't want to pick one workout methodology and one diet and stick to it for the next 25 years." Ashleigh Vanhouten
"When we're talking about cardio for fat loss, you definitely don't want to become efficient at it. The more efficient you get, the less calorie burn occurs. If you're doing cardio to train for a sport, like a marathon, it's the opposite. You want to become more efficient because you want to get faster and use less energy." Rachel Gregory
Top Takeaways:
- Mental and physical importance of living in a maintenance phase
- Overall health benefits that come from the C-Word
- How and when to use cardio as a tool
- The benefits and drawbacks of LISS vs. HIIT
Today’s Questions:
- I listened to your Cardio Confusion podcast and wondered, once you MEET your goals, what do you suggest next? You really can’t keep increasing because as you said, you’re going to burn out! Do you take a break? Do you switch goals?? How long of a break before you go ‘type A’ gung ho again?
- I do a brisk walk every morning (30-45 mins heart rate range between 115-135.. around 5k steps). Would that be considered “doing cardio” or “just getting your steps in”.. I listened to your Cardio Confusion podcast but still not sure if I should be doing this walk every morning. Thoughts?
- What is the best cardio while following a keto diet? HIIT for more fat burn or LISS as it is a more ketogenic fueled activity?
- Do I have to do cardio to lose weight, if I feel like I’ve maximized everything else and I’m still holding on to fat (diet, sleep, stress, weight lifting)
- What if I like cardio and endurance stuff like long hikes, long bikes, long runs? Do I still have to eat carbs to support this? Or can I be super low carb or carnivore and still perform well at like endurance.
- What are your favorite forms of cardio?
Show Notes:
- [0:00] Hey MetFlex and Chill Listeners! Today’s episode is all things cardio with Rachel’s repeat guest Ashleigh Vanhouten!
- [0:30] Stay Tuned for a program that Rachel and Ashleigh have been putting together: A Female Muscle Building Program
- [2:00] www.metflexlife.com/newsletter
- [2:00] Ashleigh @themusclemaven and Rachel are back at it with a Q&A surrounding all things cardio!
- [4:30] Episode 60: Q&A: All About Building Muscle with Ashleigh Vanhouten
- [6:30] I listened to your Cardio Confusion podcast and wondered, once you MEET your goals, what do you suggest next? You really can’t keep increasing because as you said, you’re going to burn out! Do you take a break? Do you switch goals?? How long of a break before you go ‘type A’ gung ho again?
- [6:30] Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
- [20:00] I do a brisk walk every morning (30-45 mins heart rate range between 115-135.. around 5k steps). Would that be considered “doing cardio” or “just getting your steps in”.. I listened to your Cardio Confusion podcast but still not sure if I should be doing this walk every morning. Thoughts?
- [21:30] Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books
- [26:30] What is the best cardio while following a keto diet? HIIT for more fat burn or LISS as it is a more ketogenic fueled activity?
- [34:30] Question: Do I have to do cardio to lose weight, if I feel like I’ve maximized everything else and I’m still holding on to fat (diet, sleep, stress, weight lifting)
- [41:30] Question: What if I like cardio and endurance stuff like long hikes, long bikes, long runs? Do I still have to eat carbs to support this? Or can I be super low carb or carnivore and still perform well at like endurance.
- [51:00] Question: What are your favorite forms of cardio?
- [53:00] Rachel dives into her injury in college and ultimately what lead her to pivoting towards resistance training
- [1:01:00] If you want to check out more of Ashleigh’s content check her out at @themusclemaven or The Muscle Maven Radio
- [1:01:30] Sign up for the newsletter to stay updated about the program Rachel and Ashleigh have been putting together!
- [1:01:30] As always.. If you’re enjoying this show and content Rachel puts out please screenshot a photo of the episode and tag Rachel @rachel.gregory.cns on IG or leave a review on itunes to help grow the show!
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Todd White at his website www.dryfarmwines.com, and on Instagram @dryfarmwines
After 15 years in the wine business, Todd’s life is dedicated to educating and helping people make better choices about food, nutrition, and how they think about consuming alcohol. As the founder of Dry Farm Wines, a writer, speaker, and a leader in the organic/Natural Wine movement, he has widely educated communities on conscious consumption.
Dry Farm Wines sources pure Natural Wines and lab tests them to ensure each bottle is sugar free (0-0.15g per glass), lower in sulfites, and lower in alcohol (under 12.5% alc/vol). The wines are friendly to low carb, Paleo, ketogenic, and low sugar diets.
Dry Farm Wines is dedicated to supporting small natural growers, currently sourcing from 600 family farmers who preserve 87,000 acres of organic vineyards and save 1.4 billion gallons of water annually by not irrigating their vines. They vet each grower’s practice and support those who focus on regenerative farming, biodiversity, hand harvesting, and the absence of industrial additives. Dry Farm Wines is proud to be the largest Natural Wine merchant in the world, bringing awareness to Natural Wine consumption and supporting farmers who honor the soil.
In this episode, we talk about differences in natural, organic and conventional wines, how red wine actually gets its color, reasons sugar is left in conventional wines and more!
"There are 76 additives approved by the FDA for the use of winemaking. And the reason that most consumers don't know about these additives, is because the wine industry has spent millions of dollars in lobbying money to keep wine contents labeling off of bottles." Todd White
Top Takeaways:
- Todd explains the difference between natural wines, organic wines and conventional wines
- The reason irrigation is not used at dry farm wines
- Why conventional wine bottles don’t have nutritional labels
- Three attributes that make a natural wine
- A common myth about red wine debunked
Today’s Questions:
- What does the term ‘dry farm’ mean?
- What are the differences between your wines and the average, commercial wines?
- Do your wines have lower levels of histamines than other wines?
- Do you sell the bottles individually at local stores?
- What’s the difference between your wines and companies like FitVine?
Show Notes:
- [0:00] Welcome back to the show! Rachel gives a brief breakdown about today’s episode surround alcohol, specifically wine
- [2:00] Rachel introduces Todd White to the listeners!
- [2:30] Todd dives into his experience of ‘biohacking’
- [6:00] Additives in traditional bought wines
- [12:00] Question: Can you start with explaining what the term ‘dry farm’ means?
- [17:00] Natural wines versus conventional wines
- [32:00] Question: Can you chat about some of the major differences between your wines and average, commercial wines?
- [37:00] FDA government approved additives
- [41:00] Question: Do your wines have lower levels of histamines than the average wines?
- [43:30] Question: Do you sell the bottles individually at local stores?
- [45:00] Todd shares where you can find natural wine if you don't buy it from them
- [46:30] Raisin
- [48:30] For a penny you can grab a bottle of dry farm wines to try!
- [51:00] Question: What is the difference between your wines and companies like FitVine?
- [53:30] Question: Is there anything that you've personally changed your mind about in the last year? And why?
- [56:30] If you’re interested in checking out Dry Farm Wines and receiving a penny bottle in your first order, go to dryfarmwines.com/metflexlife
- [56:30] Listeners can find Todd White at his website www.dryfarmwines.com, and on Instagram @dryfarmwines
- [57:30] If you’re interested in checking out Dry Farm Wines and receiving a penny bottle in your first order, go to dryfarmwines.com/metflexlife
- [58:30] If you’re enjoying the show please share and tag @rachelgregory.cns on social media or head over to itunes and leave a review to help grow the show and share feedback!
- [59:00] Check out www.metflexlife.com for all nutrition tips, recipes, programs and other free content available!
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel breaks down the potential benefits of following a ketogenic diet for fat loss, keto on a spectrum and why some people may not thrive using keto for fat loss, why metabolic flexibility should be the ultimate end goal, and more!
"Generally speaking, if you're closer to the side of the spectrum that is more sedentary and overweight, you'll likely thrive using keto as a fat loss tool. If you're closer to the other side of the spectrum (lean and more active), keto may not be the best option when it comes to fat loss." Rachel Gregory
Top Takeaways:
- Four practical benefits of implementing a ketogenic diet for weight loss
- Ketosis.. and what being in the metabolic state actually means
- How to look at keto on a spectrum vs. one-size-fits all
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today Rachel is diving into all things keto for weight loss!
- [0:30] Keto For Weight Loss...The Truth Revealed
- [1:30] Shout out to this month's sponsor Active Stacks! Active Stacks is made with non-GMO Beef protein which is a great alternative for people who may be sensitive to whey protein powder or others
- [2:00] If you want to check out Active Stacks, you can use the discount code "CHILL" for 10% off or go to https://activestacks.com/discount/CHILL
- [5:00] Metabolic Flexibility explained
- [7:00] KETO FOR WOMEN
- [10:00] Benefit Number One: Appetite Control and Increased Dietary Compliance
- [12:00] Benefit Number Two: Elevates and Stabilizes Energy, Mood, and Focus
- [13:30] Benefit Number Three: Can Make Body ‘Recomposition’ Easier
- [15:00] Proper Exercise Programming and Planned Movement are Necessary, How Much Protein Should I Eat?
- [16:30] A Low-Carbohydrate Ketogenic Diet Combined with 6-Weeks of Crossfit Training Improves Body Composition and Performance
- [18:00] There Is No 'One-Way' To Keto
- [19:00] Benefit Number Four: Exposes Your Body to a Different Fuel Source (literally changes your metabolism)
- [19:30] Metabolic Flexibility > 24/7 Ketosis
- [24:00] Check out details about Rachel’s programs HERE
- [24:30] Apply for one-on-one coaching HERE
- [26:00] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on iTunes to help grow the show!
- [27:00] Friday Flex!
THINGS MENTIONED IN THIS EPISODE:
-
Shout out to this month's sponsor Active Stacks!
-
Rachel’s Nutrition and Exercise Programs
- KETO FOR WOMEN
- A Low-Carbohydrate Ketogenic Diet Combined with 6-Weeks of Crossfit Training Improves Body Composition and Performance
- There Is No 'One-Way' To Keto
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Dr. Anthony Jay on instagram @anthonygjay
Dr. Anthony Jay is the President and CEO of AJ Consulting Company, LLC, which specializes in scientific consulting, speaking, and personalized DNA analysis. He earned his Ph.D. in Biochemistry from Boston University School of Medicine and his B.A. with a double major in Biology and Theology from Ave Maria University in Florida. Dr. Anthony is also a husband and father, avid outdoorsman, scientist, and bestselling author of the book Estrogeneration: How Estrogenics Are Making You Fat, Sick, and Infertile.
In this episode, we talk about issues with excessive artificial estrogens, BPA, sunscreens, effects from phthalates, benefits to higher testosterone levels for muscle building and fat loss, and more!
"China has stricter regulations than America on a number of these artificial estrogens. And for sure, Europe has far stricter regulations on these chemicals as well...especially when you look into the personal care product realm." Dr. Anthony Jay
Top Takeaways:
- Benefits to having optimal levels of estrogen and testosterone
- Dr. Jay clears up the confusion around BPA
- Two main products to look at when starting to eliminate estrogens
- Dr. Jay’s opinion on the COVID-19 Vaccine
Today’s Questions:
- What does the term estrogenics mean?
- How does estrogen work in the body?
- Why would it be an issue to have excess estrogen or artificial estrogens in the body?
- What would an ideal ratio of testosterone be for women and men?
- What are the health consequences around BPA and plastics?
- Are there any practical tips that you could give to the listeners on how to start reducing these chemicals in daily life?
- How do you know if your testosterone receptors are not working properly?
- Can excess artificial estrogen cause issues with fat loss and muscle building?
- What’s your opinion on the COVID-19 vaccine?
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today’s guest is Dr. Anthony Jay @anthonygjay
- [0:30] Estrogeneration: How Estrogenics Are Making You Fat, Sick, and Infertile
- [3:00] If you’re enjoying the show please share and tag @rachelgregory.cns on social media!
- [4:00] Rachel introduces Dr. Anthony Jay @anthonygjay to the listeners!
- [4:30] Dr. Anthony Jay dives into his background
- [6:30] Question: What does the term estrogenics mean?
- [10:00] Question: How does estrogen work in the body? And why would it be an issue to have excess estrogen or artificial estrogens in the body?
- [14:30] Question: What would an ideal ratio of testosterone be for women and men?
- [21:00] Estrogeneration: How Estrogenics Are Making You Fat, Sick, and Infertile
- [22:00] Question: What are the health consequences around BPA and plastics?
- [27:30] Question: Are there any practical tips that you could give to the listeners on how to start reducing these chemicals in daily life?
- [28:00] AJ Consulting Company
- [30:30] Phthalates
- [35:00] 4-methylbenzylidene camphor
- [36:30] Question: How do you know if your testosterone receptors are not working properly?
- [39:30] Question: Can excess artificial estrogen cause issues with fat loss and muscle building?
- [47:30] Question: What’s your opinion on the COVID-19 vaccine?
- [56:00] Question: Is there anything in the last year that you've changed your mind about? And Why?
- [1:00:30] PART I: ARKANSAS HOG HUNTING! PART II: ARKANSAS HOG HUNTING!
- [1:01:00] Check out more from Dr. Anthony Jay on instagram @anthonygjay and his website www.ajconsultingcompany.com
- [1:01:30] Thanks for listening to another episode on MetFlex and Chill!
- [1:02:00] If you’re enjoying the show please share and tag @rachelgregory.cns on social media or head over to itunes and leave a review to help grow the show and share feedback!
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel breaks down how to get the most out of your workouts, the drawbacks and benefits with training to failure, how to align yourself with a coach, CGM’s, and more!
"You don't want to train to failure on everything, but you do need to get close to failure in order to stimulate muscle growth." Rachel Gregory
Today's Questions:
- I’ve been reading a book where the author is a big advocate of doing exercises to failure or he doesn’t think it’s worth doing. I know we typically don’t go to failure and work with the RIR scale, but can you explain this reasoning further?
- Tips on how to match yourself up with a coach?
- What are some hormonal effects for women on keto or keto/carnivore diets?
- Why are continuous glucose monitors so expensive?
Top Takeaways:
- Pro and Cons of going to failure in your training
- Strategies on how to align yourself with a coach
- Reasons behind the cost of a continuous glucose monitor
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today Rachel dives into a q&a episode answering questions from the listeners!
- [0:30] Shout out to this month's sponsor Active Stacks! GIVEAWAY for today’s episode is brought to you by Active Stacks
- [1:00] Active Stacks is made with non-GMO Beef protein which is a great alternative for people who may be sensitive to whey protein powder or others
- [1:30] How to enter the giveaway! 1. Subscribe to the MetFlex & Chill podcast 2. Leave a rating and a review mentioning something you learned or took away from this episode. 3. If you have already left a rating and review for a previous episode, you can still enter this giveaway by taking a screenshot of the episode, posting it in your Instagram story, and tagging @rachelgregory.cns for a chance to win!
- [2:30] If you want to check out Active Stacks, you can use the discount code "CHILL" for 10% off or go to https://activestacks.com/discount/CHILL
- [3:00] Question: I’ve been reading a book where the author is a big advocate of doing exercises to failure or he doesn’t think it’s worth doing. I know we typically don’t go to failure and work with the RIR scale, but can you explain this reasoning further?
- [4:00] What does failure mean in training?
- [16:00] Effective reps
- [22:00] If your interested in one-on-one coaching with Rachel visit www.metflexlife.com/apply
- [23:00] Question: Tips on how to match yourself up with a coach?
- [31:30] Visit www.metflexlife.com/apply to apply for one-on-one coaching
- [32:00] Question: What are some hormonal effects for a woman on keto or keto/carnivore diets?
- [32:30] Episode 6: Women’s Health and Related Keto Issues Specific to Women with Dr. Jaime Seeman, Episode 9: Stress and Fat Loss, Hormone Balance, and Carb Cycling with Ali Miller
- [33:00] Episode 48: Hormones, Birth Control, Carb-Ups, Sleep Hygiene, Resistance Training, & More! with Dr. Jaime Seeman, Episode 61: All Things CARNIVORE with Dr. Paul Saladino
- [33:30] Question: Why are continuous glucose monitors so expensive?
- [34:00] What is a CGM?
- [37:00] Episode 35: The Power of Monitoring Glucose Levels with Kara Collier
- [37:30] If you’re interested in getting your own CGM, you can visit the Nutrisense website at nutrisense.io and use the discount code RACHEL for $30 off
- [38:00] Thanks for listening to another episode! Don't forget about the giveaway! How to enter giveaway! 1. Subscribe to the MetFlex & Chill podcast 2. Leave a rating and a review mentioning something you learned or took away from this episode. 3. If you have already left a rating and review for a previous episode, you can still enter this giveaway by taking a screenshot of the episode, posting it in your Instagram story, and tagging @rachelgregory.cns for a chance to win!
- [38:30] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on iTunes to help grow the show!
THINGS MENTIONED IN THIS EPISODE:
- Shout out to this month's sponsor Active Stacks!
- If your interested in one-on-one coaching with Rachel visit www.metflexlife.com/apply
- Episode 6: Women’s Health and Related Keto Issues Specific to Women with Dr. Jaime Seeman
- Episode 9: Stress and Fat Loss, Hormone Balance, and Carb Cycling with Ali Miller
- Episode 48: Hormones, Birth Control, Carb-Ups, Sleep Hygiene, Resistance Training, & More! with Dr. Jaime Seeman
- Episode 61: All Things CARNIVORE with Dr. Paul Saladino
- Episode 35: The Power of Monitoring Glucose Levels with Kara Collier
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Craig Emmerich at his website Mariamindbodyhealth.com, Keto-adapted.com, and on Instagram craig_emmerich.
Craig Emmerich graduated in Electrical Engineering and has spent the last 15 plus years researching nutrition and working with thousands of clients alongside his wife Maria Emmerich. He is an international best selling author of “Keto: The Complete Guide” and “The Carnivore Cookbook”. He uses his knowledge of how our bodies work to help clients heal and lose weight leveraging their biology to make it easy.
In this episode, we talk about Craigs experience using nutrition to manage lyme disease, the evolution of the ketogenic diet, benefits of PSMF days vs. fasting, bulletproof coffee, and more!
"Insulin by itself is not something to fear. You shouldn't fear spiking insulin. You want it to be transient and come back down as part of the normal process." Craig Emmerich
Top Takeaways:
- Benefits to using carnivore as a tool
- Higher protein keto diet vs. standard keto diet
- Craigs breakdown looking at protein as a building block
- Mis-education around foods that carry the most nutrients
Today’s Questions:
- Can you talk about how your nutrition has helped you deal with lyme disease?
- Can you talk about your experience using the standard keto diet versus a higher protein keto approach for yourself, and your clients?
- Is there any point in time working with your clients that you introduce more carbs depending on their activity level?
- How do you and Maria utilize PSMF days in your practice?
- Do you have any caps on how many PSMF days you have clients incorporate?
- Do you incorporate fasting for your clients aside from PSMF days?
- Have you seen women struggle more staying strict keto or carnivore?
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Rachel introduces Craig Emmerich craig_emmerich to the listeners
- [0:30] Craig gives a brief bio about his journey after his wife Maria discovered the ketogenic lifestyle
- [5:00] Question: Can you touch on how your nutrition has helped you with dealing with lyme disease?
- [8:00] Igenex test, Charlene Anderson
- [9:30] The Carnivore Cookbook
- [14:00] Question: Can you talk about your experience using the standard keto diet versus a higher protein keto approach for yourself, and your clients?
- [15:30] Protein Sparing Modified Fast
- [18:30] Question: Is there any point in time working with your clients that you introduce more carbs depending on their activity level?
- [19:00] Zach Bitter
- [19:30] Michael McKnight Runs 100-miles on Zero Calories
- [24:00] Question: How do you and Maria utilize PSMF days in your practice?
- [25:00] The Art of Fat Loss
- [29:00] Question: Do you have any caps on how many PSMF days you have clients incorporate?
- [31:30] Question: Do you incorporate fasting for your clients aside from PSMF days?
- [37:30] Question: Have you seen women struggle more staying strict keto or carnivore?
- [39:30] Question: Is there anything that you've changed your mind about in the past year?
- [49:30] End Your Carb Confusion: A Simple Guide to Customize Your Carb Intake for Optimal Health, The Art of Fat Loss
- [50:00] Check out Rachel’s FREE Guide to Hunger Hacks HERE
- [50:30] You can find Craig Emmerich at his website Mariamindbodyhealth.com, Keto-adapted.com, and on Instagram craig_emmerich
- [51:00] End
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel dives into her mini cut experience, prioritizing protein in a deficit, goal setting for the long-term vs. short-term, body scans, family traditions, and more!
"When you focus on long-term goals rather than instant gratification, that is what's going to actually create the most change." Rachel Gregory
Todays Questions:
- Did you get a dexa scan done before your mini cut?
- How high or low did your protein intake go throughout the mini cut?
- Did you incorporate fasting?
- Are you reverse dieting out of the mini cut?
- Do you expect to regain following the mini cut? Do you have to ease back into adding calories?
- Is there anything specific you would have done differently?
- How long will you maintain this new caloric and energy maintenance before the next cut?
Top Takeaways:
- Why choosing foods that keep you full is key to any diet
- The most accurate ways to measure body composition changes
- Strategies behind using PSMF days
- Benefits of periodizing your nutrition for the long-term
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today Rachel goes into her Mini Cut Results
- [0:30] Episode 76: MINI CUTS: What, Why, When, & How?
- [1:30] Shout out to this month's sponsor Active Stacks!
- [2:30] Active Stacks is made with non-GMO Beef protein which is a great alternative for people who may be sensitive to whey protein powder or others.
- [3:00] If you want to check out Active Stacks, you can use the discount code "CHILL" for 10% off or go to https://activestacks.com/discount/CHILL
- [4:00] Episode 76: MINI CUTS: What, Why, When, & How?
- [18:30] Question: Did you get a dexa scan done before your mini cut?
- [25:30] Question: How high or low did your protein intake go throughout the mini cut?
- [30:00] Question: Did you incorporate fasting?
- [34:30] If you’re interested in the Keto For Women Program check out www.metflexlife.com/keto-for-women for more details
- [38:30] Question: Are you reverse dieting out of the mini cut?
- [39:00] Episode 82: Reverse Dieting, The Restrict & Binge Cycle, and Finding ‘Good’ Research Papers
- [44:30] Question: Do you expect to regain following the mini cut? Do you have to ease back into adding calories?
- [48:00] Question: Is there anything specific you would have done differently?
- [49:30] Episode 76: MINI CUTS: What, Why, When, & How?
- [51:30] Question: How long will you maintain this new caloric and energy maintenance before the next cut?
- [1:00:30] If you’re interested in one on one coaching with Rachel check out www.metflexlife.com/apply
- [1:01:00] Shout out to this month's sponsor Active Stacks! If you want to check out Active Stacks, you can use the discount code "CHILL" for 10% off or go to https://activestacks.com/discount/CHILL
- [1:02:00] End
THINGS MENTIONED IN THIS EPISODE:
- Episode 76: MINI CUTS: What, Why, When, & How?
- Shout out to this month's sponsor Active Stacks!
- Rachel’s Workout Programs: www.metflexlife.com/programs
- Episode 82: Reverse Dieting, The Restrict & Binge Cycle, and Finding ‘Good’ Research Papers
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Sam Miller at his website www.sammillerscience.com, www.metabolismblueprint.com , and on Instagram @sammillerscience.
After a life changing traumatic brain injury, Sam has spent the last 14 years separating the truth from the garbage, and sharing his quest for health, fitness and nutrition knowledge with the world. Sam built his reputation as an online coach, educator, and mentor dedicated to providing simple, yet strategic ways to amplify your results either as a coach or in your own transformation.
Sam has been featured as a 2x Fortune 500 Speaker at companies like Linkedin. He has also been a masterclass instructor for top certifications like Nutritional Coaching Institute and in 2019 alone, Sam guided and mentored 200+ coaches.
In addition to his practical coaching and mentorship experience he has been featured as a contributor, content creator, or guest for brands like Barbell Shrugged, T-Nation, Elite FTS, Next Level Human, and the Primal Health Coach Institute!
In this episode, we dive into gut health basics, how to choose digestive enzymes, importance of slowing down to eat, at home gut health and food sensitivity tests, ‘leaky gut’ explained and more!
"We want to make sure we get into a parasympathetic state because digestion begins even before we actually swallow food." Sam Miller
Top Takeaways:
- Three areas to focus on to improve gut health
- Fiber supplementation vs. fiber from whole foods
- Sam’s recommendation before purchasing a gut health testing kit
- How to find a quality fish oil supplement
Today’s Questions:
- What’s the best way to figure out how much fiber you need?
- Can you explain the difference between getting fiber from supplements versus whole foods and what issues might come along with that?
- Do you have a checklist you go through to address things like sleep, water intake, and stress?
- There's a lot of new testing available these days in terms of things like gut testing and food sensitivity testing. Do you have any opinions on those or experience with any of those tests?
- What do you recommend for fluid intake while you're eating?
- What are digestive enzymes and what do you look for in them? How do you choose which one you would use?
- What are your thoughts on over-the-counter meds like pepto bismol?
- What’s your opinion on food sensitivity tests?
- What is FODMAP?
- What supplements are useful to help heal the gut lining?
- What’s your recommendation on finding a quality fish oil supplement?
Show Notes:
- [0:00] Welcome back to MetFlex and Chill and to 2021!
- [0:30] How to pivot some negative thoughts around 2020
- [1:30] Today’s episode is a repeat guest from Episode 75: All Things METABOLISM with Sam Miller
- [2:30] Rachel has a few one-on-one spots left if interested! Check that out HERE!
- [3:00] If you have any questions please reach out Rachel@metflexlife.com and if you want to help spread the word about this show please tag Rachel on instagram @rachelgregory.cns
- [4:00] Rachel introduces Sam Miller @sammillerscience back on the show!
- [4:30] Episode 75: All Things METABOLISM with Sam Miller
- [10:00] Question: What’s the best way to figure out how much fiber you need?
- [16:00] Question: Can you explain the difference of getting fiber from supplements versus whole foods and what issues might come along with that?
- [16:30] Metamucil
- [17:30] Episode 75: All Things METABOLISM with Sam Miller
- [18:30] Question: Do you have a checklist you go through to address things like sleep, water intake, and stress?
- [19:00] The concept of SHREDS
- [21:30] Question: There's a lot of new testing available these days in terms of things like gut testing, and food sensitivity testing. Do you have any opinions on those or experience with any of those tests?
- [27:00] Question: What do you recommend for fluid intake while you're eating?
- [29:30] Question: What are digestive enzymes? And what do you look for in them? So how do you choose which one you would use?
- [32:30] Episode 12: Pre-Workout Nutrition, Testing for Low Stomach Acid, and the Truth About Spiked Seltzer
- [34:00] Intestinal Permeability
- [39:30] Question: What are your thoughts on over-the-counter meds like pepto bismol?
- [42:00] Question: What’s your opinion on food sensitivity tests? And what have you found in your own research about them?
- [45:00] Question: What is a fodmap?
- [51:30] Recap of the episode
- [56:00] Question: What supplements are useful to help heal gut lining?
- [58:00] Question: What’s your recommendation on finding a quality fish oil supplement?
- [1:02:00] You can find Sam on his website at www.sammillerscience.com and IG @sammillerscience or from Episode 75: All Things METABOLISM with Sam Miller
- [1:03:30] End
- [1:03:30] I hope you enjoyed that episode! If you have any questions about it please email rachel@metflexlife.com
- [1:04:00] Visit www.metflexlife.com for any of Rachel’s workout and nutrition programs and if you want to apply for one-on-one coaching go to www.metflexlife.com/apply
- [1:05:00] www.metflexlife.com/newsletter
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel breaks down the six components to focus on for sustainable fat loss, methods to track food, implementing a routine you can stick to, the value of investing in a coach, sleep, and much more!
"If you want to make fat loss easier for yourself, while also increasing your overall health and well being, don't slack on your sleep." Rachel Gregory
Top Takeaways:
- The #1 most important component to the hierarchy of fat loss
- Different methods to track your food aside from macro tracking
- Five reasons why protein is queen
- The most underrated component to fat loss
- Ways to improve your N.E.A.T
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today Rachel is diving into the whole concept of Fat Loss and the important things to remember going into a fat loss phase
- [1:00] Shout out to this month's sponsor Active Stacks!
- [2:00] Active Stacks is made with non-GMO Beef protein which is a great alternative for people who may be sensitive to whey protein powder or others.
- [4:00] If you want to check out Active Stacks, you can use the discount code "CHILL" for 10% off or go to https://activestacks.com/discount/CHILL
- [4:30] Rachel dives into the six components that make up the hierarchy of importance for fat loss
- [5:00] First component: Patience, Consistency, and Adherence
- [9:00] Rachel’s nutrition programs
- [11:00] Second component: Awareness and Energy Balance
- [14:30] Apply for one-on-one coaching with Rachel
- [15:30] Third component: Protein and Real Food
- [15:30] Protein is Queen
- [18:00] Fourth Component: Resistance Training
- [21:30] Rachel’s nutrition programs
- [22:30] Fifth Component: Sleep
- [24:30] Ultimate sleep checklist!
- [25:30] Sixth Component: MOVE
- [26:00] Non-Exercise Activity Thermogenesis (NEAT)
- [27:30] Proper Exercise Programming and Planned Movement are Necessary
- [29:30] Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
- [31:00] The value of hiring a coach!
- [32:00] Fat Loss: The Hierarchy Of Importance
- [34:30] Shout out to this month's sponsor Active Stacks! If you want to check out Active Stacks, you can use the discount code "CHILL" for 10% off or go to. I’ll link this in the show notes as well: https://activestacks.com/discount/CHILL
- [35:00] If you have any questions please reach out Rachel@metflexlife.com and if you want to help spread the word about this show please tag Rachel on instagram @rachelgregory.cns
THINGS MENTIONED IN THIS EPISODE:
- Shout out to this month's sponsor Active Stacks!
- Rachel’s exercise programs
- Protein is Queen
- Ultimate sleep checklist!
- Proper Exercise Programming and Planned Movement are Necessary
- Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
- Fat Loss: The Hierarchy Of Importance
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Kristin Rowell at her website Energetically Efficient.com, and on Instagram @mngoldengirl
Kristin Rowell is a former trial lawyer turned Functional Nutritional Therapy Practitioner. She is an IPE Professional Natural Bodybuilder in the Figure Division, the NANBF’s 2018 Ms. Natural Minnesota (Figure), and she has run 25 marathons. Kristin coaches high-performance individuals, she consults for organizations, and she speaks about nutrition and wellness topics around the country. She helps her clients look better, feel better, and do better.
In this episode, we talk about a ‘real food’ detox protocol, benefits of detoxing periodically, how to set yourself up for success during a detox, quality whey protein, signs of a sluggish liver, exercise while detoxing and more!
"I think it's a really good idea, at least on an annual basis, for people to engage in a real food detox that gives their liver system some support and love." Kristin Rowell
Top Takeaways:
- Kristin’s protocol for detoxing
- What to look for in a quality whey protein
- Health benefits of incorporating cranberry into your detox
- Fasting vs. Detoxing
Today’s Questions:
- What have you learned about detoxing when working with clients?
- Would there be a reason to cut monk fruit and stevia out of your regiment during a detox?
- Do you recommend any kind of protocol to reduce your caffeine little by little vs. all at once?
- Why is cranberry good for a detox?
- What’s your recommendation for exercising while detoxing?
- What would you recommend for those who need to continue taking medications or supplements through a detox?
- What is the difference between extended fasting and detoxing?
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Rachel Introduces Kristin @mngoldengirl to the listeners!
- [1:00] Clearing up the confusion around detoxing
- [2:00] Rachel Introduces Kristin @mngoldengirl to the listeners!
- [2:30] Episode 23: Becoming Energetically Efficient with Kristin Rowell
- [4:30] The best of both fitness worlds
- [7:00] Question: What have you learned about detoxing when working with clients?
- [7:30] Real Foods Detox
- [10:30] Kristin’s protocol for detoxing
- [13:30] Question: What's your average day been like in terms of macros?
- [14:00] Zone diet
- [14:00] Chronometer: Track your nutrition, fitness & health data
- [14:30] Kristin’s breakdown on whey protein
- [16:00] Accent Whey Protein, Biotics Research, X-Werks
- [16:30] Question: Would there be a reason to cut monk fruit and stevia out of your regiment during a detox?
- [18:30] Question: Do you recommend any kind of protocol to reduce your caffeine little by little vs. all at once?
- [24:00] Symptoms of a sluggish liver
- [27:00] Questions: What’s the second weekend of your detox entail? And then what do you do afterwards?
- [29:00] Questions: What’s your recommendation for exercising while detoxing?
- [32:00] Question: What would you recommend for those who need to continue taking medications or supplements through a detox?
- [35:30] Question: What is the difference between extended fasting and detoxing?
- [40:30] Question: What is your detox protocol called? And where can people go to find it?
- [41:00] Fat Flush Plan, The Fast Track One-Day Detox Diet
- [42:00] Radical Metabolism
- [42:00] Question: Is there anything that you've changed your mind about in the last year? And why?
- [46:30] Listeners can find Kristin at her website Energetically Efficient.com and on Instagram @mngoldengirl. If you’re interested in Kristin’s Detox Program email her for more info at kristin@energeticallyefficient.com. It starts January 11th, 2021!
- [48:30] If you are enjoying the show please share it out! Tag @rachelgregory.cns or leave a review on itunes. Check out www.metflexlife.com for other resources
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel dives into the ‘binge-restrict’ cycle and how to physically and physiologically break it, implementing reverse dieting with purpose, keeping up with your N.E.A.T, finding quality research papers and more!
“I think the biggest issue when it comes to dieting is the lack of education surrounding how to set up a smart protocol for you as an individual. Everybody has their own specific history, lifestyle, stressors, things that work for them or don't. You really have to lean into all these different factors and set up a strategy that makes sense for YOU." Rachel Gregory
Todays Questions:
- People talk about how caloric restriction ‘doesn’t work’ and will lead to binging. Is this true?
- Is there an optimal way to reverse diet?
- Where are the best places to find good research papers to read?
Top Takeaways:
- Importance of mental prep heading into a diet
- Benefits of investing in a coach to bust through a binge-restrict cycle
- Reasons why a maintenance phase needs to be prioritized
- Two factors that occur in a reverse diet
Show Notes:
- [0:00] Welcome back to Metflex and Chill! Rachel dives into a Q&A episode around reverse dieting!
- [0:30] Shout out to this month's sponsor Organifi!
- [1:30] Check out their products by going to www.organifi.com/metflex and you can use the code METFLEX for 15% off any of their products
- [1:30] If you’re enjoying the show and want to help spread the word about this show please tag Rachel on instagram @rachelgregory.cns and head over to itunes and leave a review!
- [2:00] Apply for one-on-one coaching with Rachel
- [2:30] Question: People talk about how caloric restriction ‘doesn’t work’...and will lead to binging. Is this true?
- [11:00] If your interested in one-on-one coaching with Rachel check out www.metflexlife.com/apply
- [12:30] Question: Is there an optimal way to reverse diet?
- [17:30] Episode 75: All Things METABOLISM with Sam Miller
- [18:00] Episode 62: Fat Loss Plateaus, How To Know When To Stop Dieting, High Carbs Causing Sickness, and More!
- [18:30] Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks
- [33:00] Two main factors that occur during a reverse diet
- [43:00] Apply for one-on-one coaching with Rachel
- [44:00] Question: Where are the best places to find good research papers to read?
- [44:00] Google Scholar
- [47:00] Fitness Science Explained by Mike Matthews and James Krieger
- [48:00] Apply for coaching with Rachel at www.metflexlife.com/apply
- [48:30] Shout out to this month's sponsor Organifi! Check out their products by going to www.organifi.com/metflex and you can use the code METFLEX for 15% off any of their products
THINGS MENTIONED IN THIS EPISODE:
- Shout out to this month's sponsor Organifi!
- Apply for one-on-one coaching with Rachel
- Episode 75: All Things METABOLISM with Sam Miller
- Episode 62: Fat Loss Plateaus, How To Know When To Stop Dieting, High Carbs Causing Sickness, and More!
- Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Dr. Becky Campbell at her website Drbeckycampbell.com, and on Instagram @drbeckycampbell.
Dr. Becky Campbell is a board-certified doctor of natural medicine who was initially introduced to functional medicine as a patient. She struggled with many of the issues her patients struggle with today, and she has made it her mission to help patients all around the world with her virtual practice.
Dr. Becky Campbell is the founder of drbeckycampbell.com and author of The 30-Day Thyroid Reset Plan and The 4-Phase Histamine Reset Plan. She has been featured on multiple online publications like Mindbodygreen, Bustle, Popsugar and more. She has been a guest on the Mind Pump Podcast, Harder to Kill Radio and many others as a thyroid health & Histamine Intolerance expert.
Dr. Campbell specializes in Thyroid disease, Autoimmune disease and Histamine Intolerance and hopes to help others regain their life, as functional medicine helped her regain hers.
In this episode, we talk about the basics of histamine intolerance, thyroid function, how to tell if your exercise isn’t in ‘season’ for you, importance of meditation for your brain and more!
"70% of your immune system is in your gut. So, your gut has to be healthy for you to be healthy." Dr. Becky Campbell
Top Takeaways:
- How to test if you have histamine intolerance
- Foods that are higher in histamine
- Tips on how to optimize immune function
- Supplement and product recommendations from Dr. Campbell
- The gold standard test for cortisol
Today’s Questions:
- What is histamine?
- What are the most common symptoms of histamine intolerance?
- Are there specific foods you can pinpoint that cause histamine intolerance?
- Does diet really make a difference to someone who has psoriasis and loves drinking beer?
- What is the function of the thyroid? And why is it so important?
- Are there testing kits available for your thyroid?
- Have you prescribed using a specific diet such as a low carb or ketogenic diet to help with hypothyroidism? Have you seen successes with it?
- Do you have any tips for optimizing immune function specifically with where we are right now in the world, in this pandemic?
- Do you have any tips to moderate over-exercising?
- Is there any downside to following a lower carb protocol with adrenal issues?
- Do you have any guidance on testing cortisol levels?
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today Rachel introduces guest Dr. Becky Campbell @drbeckycampbell to the listeners
- [0:30] Dr. Becky Campbell’s books: 30 Day Thyroid Reset Plan and The 4-Phase Histamine Reset Plan: Getting to the Root of Migraines, Eczema, Vertigo, Allergies and More
- [1:30] If you want to help grow the show please tag @rachelgregory.cns if you screenshot an episode and share or head over to itunes and leave a review!
- [2:00] If you are interested in one on one coaching with Rachel apply HERE!
- Rachel introduces guest Dr. Becky Campbell @drbeckycampbell to the listeners
- [3:00] Dr. Campbell gives a brief background of her personal health journey surrounding hypothyroidism and stress management
- [8:00] Question: What is histamine?
- [9:30] Question: What are the most common symptoms of histamine intolerance?
- [11:30] Question: Are there specific foods you can pinpoint that cause histamine intolerance?
- [14:30] Liver Love
- [17:00] Question: Does diet really make a difference to someone who has psoriasis and loves drinking beer?
- [19:90] Question: What is the function of the thyroid? And why is it so important?
- [21:00] Hashimotos
- [26:00] Question: Are there testing kits available for your thyroid? Everlywell and Paloma
- [27:00] Thyroid Guide
- [27:00] Question: Have you prescribed using a specific diet such as a low carb or ketogenic diet to help with hypothyroidism? Have you seen successes with it?
- [26:30] 30 Day Thyroid Rest Plan
- [31:30] Question: Do you have any tips for optimizing immune function specifically with where we are right now in the world, in this pandemic?
- [32:00] GI Map Test
- [32:30] Immune support
- [33:30] Question: Do you have any tips to moderate over-exercising?
- [36:00] Question: Is there any downside to following a lower carb protocol with adrenal issues?
- [39:00] Question: Do you have any guidance on testing cortisol levels?
- [42:00] Emily Fletcher's Ziva Meditation Course
- [44:30] Question: Is there anything that you've changed your mind about in the past year? And why?
- [46:30] You can check out Dr. Becky Campbell on her website at Drbeckycampbell.com and if your interested in her books check them out here: 30 Day Thyroid Reset Plan and The 4-Phase Histamine Reset Plan: Getting to the Root of Migraines, Eczema, Vertigo, Allergies and More
- [48:30] www.metflexlife.com/podcast
- [49:00] If you want to help grow the show please tag @rachelgregory.cns if you screenshot an episode and share or head over to itunes and leave a review!
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Caroline Ofenstein at her website https://tailoredcoachingmethod.com, and on Instagram @carolineofenstein_tcm
In this episode, we talk about strategies to enjoy the holidays without guilt, how to confidently attack social pressures, nutritional periodization, easy workouts when you’re short on time, what to consider when January comes, and more!
"My biggest piece of advice would be to try to periodize your entire year, so that you can take a diet break or have a maintenance phase or a gaining phase through the holidays." Caroline Ofenstein
"What’s going to make YOU feel better the next day - giving into someone else’s peer pressure or sticking to what YOU planned to do?" Rachel Gregory
Top Takeaways:
- How to enjoy the holidays while keeping your nutrition goals in mind
- Workout best practices on a holiday
- If you can’t make it to the gym on the holidays, do this instead!
- How to mentally set yourself up for success
Today’s Questions:
- How would you go about sticking to your diet through the holidays?
- If I'm just trying to maintain right now, do you recommend cycling calories? Like a 5:2 split or adding 1 PSMF day per week to help ‘balance things out’?
- What are the best ways to squeeze in a workout on a busy holiday?
- How do you deal with eating foods prepared by other family members when staying at their house?
- How do you deal with family/friends commenting on your nutrition choices and pushing you to ‘just have a bite, it’s the holidays’?
- Would it be beneficial to just track calories over the holidays instead of worrying about tracking fats, carbs, and protein?
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Rachel introduces today’s guest Caroline Ofenstein @carolineofenstein_tcm who was recently on Episode 67: Getting Comfortable With The Uncomfortable with Caroline Ofenstein
- [0:30] To watch this episode, please visit Rachel’s YouTube channel
- [1:30] Shout out to this months sponsor Organifi
- [2:00] Rachels Faves from Organifi: Chocolate Protein Powder, Chocolate GOLD Drink and The Red Juice!
- [2:30] Check out their products by going to www.organifi.com/metflex and you can use the code METFLEX for 15% off any of their products
- [3:00] Caroline @carolineofenstein_tcm and Rachel @rachelgregory.cns here with a Q&A tailored to the holidays for you!
- [3:30] Question: How would you go about sticking to your diet through the holidays?
- [10:00] Question: If I'm just trying to maintain right now, do you recommend cycling calories? Like a 5:2 split or adding 1 PSMF day per week to help ‘balance things out’?
- [12:00] Protein Sparing Modified Fast
- [18:30] What are the best ways to squeeze in a workout on a busy holiday?
- [21:30] Check out Rachel’s FREE Home Travel Workouts
- [24:30] Question: How do you deal with eating foods prepared by other family members when staying at their house? So, if someone else is cooking the meal? What do you do?
- [24:00] B.Y.O.S!
- [29:30] Question: How do you deal with family and friends commenting on your nutrition choices and/or pushing you to just have a bite?
- [34:30] Question: Would it be beneficial to just to just track calories over the holidays, instead of worrying about tracking fats, carbs and protein?
- [41:00] Episode 72: 8 Tips To Prevent Holiday Weight Gain
- [44:30] Tips for January!
- [46:00] Shout out to this months sponsor Organifi Check out their products by going to www.organifi.com/metflex and you can use the code METFLEX for 15% off any of their products
- [46:30] If you’re enjoying the show please share! Tag @rachelgregory.cns in a screenshot! Or headover to itunes and leave a review! See you next time!
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Dr. Dominic D’Agostino at his website https://www.ketonutrition.org/, Twitter @DominicDAgosti2, on Facebook @Dominic D’Agostino and on Instagram dominic.dagostino.kt.
Dr. Dominic D’Agostino is an Associate Professor in the Department of Molecular Pharmacology and Physiology at the University of South Florida and Research Scientist at the Institute for Human and Machine Cognition (IHMC). His laboratory develops and tests metabolic-based strategies for neurological disorders, cancer, and for enhancing safety and resilience of military personnel in extreme environments. His research is supported by the Office of Naval Research (ONR), Department of Defense (DoD), private organizations and foundations.
In this episode, we chat all about exogenous ketones, ‘the keto diet vs. the drink,’ fuel supplementation for performance, benefits of a higher protein ketogenic approach, and more!
"I have changed my mind pretty significantly through self experimentation. But even from a clinical research realm, you can incorporate a higher protein macronutrient ratio, and still be following a ketogenic diet by definition of having elevated ketones." Dr. Dominic D'Agostino
"A lot of people think keto is so restrictive. But if you use it in smart ways and you incorporate it into the different seasons of your life, it can be super beneficial, and you can still kind of get the best of both worlds." Rachel Gregory
Top Takeaways:
- A breakdown of what ketones are and some benefits
- How to spot the best exogenous ketones
- The difference between Ketone Salts vs. Ketone Esters
- Ketones and carbs for performance
- The benefits of a higher protein ketogenic diet
Today’s Questions:
- What are the positive effects of ketones as signaling molecules, in simple terms?
- Is there more research coming out in humans with ketogenic diets and exogenous ketones?
- What are the best exogenous ketones?
- What is your opinion on taking exogenous ketones and not following a ketogenic diet vs. following a ketogenic diet and also incorporating exogenous ketones?
- What's your view on the concept of metabolic flexibility?
- Are there negatives to taking exogenous ketones?
- What’s the difference between ketone salts and ketone esters?
- What’s your personal diet and training protocol like?
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Rachel gives a brief background about guest Dr. Dominic D’Agostino dominic.dagostino.kt
- [2:00] If you are enjoying the show please like, tag @rachelgregory.cns and share! Another way to help spread the word is to share a review on itunes!
- [2:30] Rachel introduces guest Dr. Dominic D’Agostino to the listeners
- [3:30] Dr. Agostino gives a brief bio on how he got into nutrition and specifically ketogenic diets
- [4:30] Oxygen Toxicity Seizures
- [8:30] Question: What are the positive effects of ketones as signaling molecules, in simple terms?
- [11:00] GABA
- [13:30] Ketones also have epigenetic effects
- [18:00] Glucose Transporter Deficiency Syndrome (GLUT 1 Deficiency Syndrome)
- [19:00] Dr. Richard Veech
- [21:00] Rachel’s CrossFit Study
- [22:00] Question: Is there more research coming out in humans with ketogenic diets and exogenous ketones? Can you speak to that versus animal research?
- [23:00] clinicaltrials.gov
- [27:00] Question: What are the best exogenous ketones?
- [28:00] Ketone Supplements
- [29:00] How to Choose an Exogenous Ketone Supplement
- [29:30] Question: What is your opinion on taking exogenous ketones and not following a ketogenic diet vs. following a ketogenic diet and also incorporating exogenous ketones?
- [38:30] Question: What's your view on the concept of metabolic flexibility?
- [38:30] Episode 21: The Science of Metabolic Flexibility with Dr. Mike T Nelson
- [45:30] Question: Are there negatives to taking exogenous ketones?
- [48:30] Question: What’s the difference between ketone salts and ketone esters?
- [52:30] Question: Dr. Dom’s personal diet and training protocol?
- [59:00] Question: Anything you’ve changed your mind about in the past year and why?
- [1:03:00] You can find Dr. Dominic D’Agostino at https://www.ketonutrition.org/ and on Instagram dominic.dagostino.kt
- [1:03:00] Thanks for listening to another episode! If you are curious about Dr. D’Agostino’s work check it out at https://www.ketonutrition.org/ If you are enjoying the show please like, tag @rachelgregory.cns and share!
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, I chat all about implementing different types of carbs strategically for your personal goals, the benefits of honey, beet juice and why it’s something you might consider in your pre-workout regiment and more!
"Did it have a face at some point, or has it grown from the earth at some point? If it checks either of those boxes, it's most likely a whole food." Rachel Gregory
Todays Questions:
- What is the best way to carb up: starchy carbs, fibrous carbs, sugars, sugar + fat, or starch + fat?
- Thoughts on honey being a carb source when trying to put on muscle?
Top Takeaways:
- Three rules to use as a baseline when incorporating carbs
- Types of carb sources to use before workouts
- Three goals to focus on when strategically implementing a carb up
- Benefits of using beetroot juice or powder before cardio and resistance training
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today is a solo episode discussing all types of carbs in your regiment
- [1:00] This month’s podcast sponsor is Organifi!
- [2:30] Check out their products by going to www.organifi.com/metflex and you can use the code METFLEX for 15% off any of their products
- [2:30] If your enjoying the show and want to help grow it please leave a review on itunes or take a screenshot of the episode and add it to your IG story along with tagging Rachel @rachelgregory.cns
- [3:30] Question: What is the best way to carb up: starchy carbs, fibrous carbs, sugars, sugar + fat, or starch + fat?
- [4:30] Episode 18: Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism
- [5:30] Rules to think about when incorporating carbs- rule number one: whole foods first
- [6:00] Rule number two: no naked carbs
- [7:00] Rule number three: minimal effective dose
- [8:00] Three categories to incorporate carbs
- [9:30] Episode 9: Stress and Fat Loss, Hormone Balance, and Carb Cycling with Ali Miller
- [21:30] Episode 71: Lose Fat AND Build Muscle with Christopher Barakat
- [24:00] Super starch! If you want to learn more about UCAN and their products, check out www.ucan.co/metflexlife and you can use the discount code METFLEXLIFE for 20% Off.
- [26:30] Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review
- [28:00] Organifi Red Juice
- [30:30] Question: Thoughts on honey being a carb source when trying to put on muscle?
- [34:30] Honey Supplementation and Exercise: A Systematic Review
- [36:00] Episode 61: All Things CARNIVORE with Dr. Paul Saladino
- [37:30] Thanks for listening and remember, if you enjoyed the episode and this podcast, please share it out. If you want to check out Organifi products, go to www.organifi.com/metflex and you can use code METFLEX for 15% off any of their products
THINGS MENTIONED IN THIS EPISODE:
- Thank you to this episode sponsor Organifi! Check out their products HERE!
- Episode 18: Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism
- Episode 9: Stress and Fat Loss, Hormone Balance, and Carb Cycling with Ali Miller
- Episode 71: Lose Fat AND Build Muscle with Christopher Barakat
- Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review
- Organifi Red Juice
- Episode 61: All Things CARNIVORE with Dr. Paul Saladino
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Robert Sikes at his website Keto Savage, on Instagram @ketosavage, on Facebook @TeamSavage, and You Tube @LiveSavage.
Listeners can find Kim Howerton at her website kimhowerton.com, on Facebook @theketonist, and on Instagram @theketonist.
Robert Orion Sikes is a lifetime natural, competitive bodybuilder. He formulated his own approach to contest prep nutrition leveraging keto, and earned his pro-status with bodybuilding in 2017. Robert has since dedicated his life to learning and teaching others the benefits of following a well formulated, ketogenic lifestyle. The lessons learned led to his creation of the Keto Brick, a 1,000 calorie, ketogenic performance meal.
Robert now works alongside his wife Crystal and their amazing team to continually create content and add a ton of value within this community. His mission is, and will continue to be, empowering others to believe in themselves and truly tap into their full potential by optimizing their body and mind.
Kim Howerton struggled with her relationship with food from the time she was 8. As the years went by and her health problems mounted, she felt at the mercy of her body and out of control with her weight. A dedicated seeker of pleasure, she realised that life in a body that was always in pain was no way to live; that a pleasurable life starts by living in a body that feels good.
Enter Keto – a life that has brought together her love of satisfying, delicious foods in a way that makes her actually feel good.
In this episode, Rachel, Robert and Kim dissect the concept of metabolic flexibility, today’s dietary pitfalls, metabolic IN-flexibility, food guilt, carbs on a spectrum, keto treats and more!
"There's going to be groups of people that do better with moderation and groups of people that do better with elimination. I don't think one is right or wrong...I think it's just very individualized." Robert Sikes
"I think one of the enemies of sustainability is dogmatism. I think probably all of us would agree that you have to be at least mentally flexible enough to say, 'Hmm, I wonder if this is still the best thing for me to do?'" Kim Howerton
"You have to be very careful when you're tipping this seesaw of moderation because in this day and age, it's just so hard to moderate the hyperpalatable crap that's all around us." Rachel Gregory
Top Takeaways:
- Robert’s perspective on metabolic flexibility
- Hormones and how its correlated with caloric intake
- Truth about net carbs vs. total carbs
- Whole foods vs. processed keto treats
- Benefits of strategic carbs for performance
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Rachel introduces today’s episode as a roundtable discussion all things keto, performance, metabolic flexibility with Robert Sikes @ketosavage and Kim Howerton @theketonist
- [1:00] We’re Live! Today is a roundtable discussion all things keto, lifestyle, experiences, surrounding metabolic flexibility
- [3:00] Rachel @rachelgregory.cns introduces herself to the listeners and gives a brief background of her work in the health and wellness space
- [5:00] Kim @theketonist introduces herself to the listeners and gives a brief background of her work in the health and wellness space
- [7:00] Robert @ketosavage introduces him to the listeners and gives a brief background of his work in the health and wellness space, coaching, and as a business
- [9:00] Question: What is the concept of metabolic flexibility?
- [19:00] Question: Are there any significant studies that are well conducted to illustrate how your body forgets how to use glucose for energy after you've been keto?
- [23:30] Physical attributes to incorporating carbs
- [35:30] Carb ups and is it really required for women to regulate hormones?
- [43:30] A Low-Carbohydrate Ketogenic Diet Combined with 6-Weeks of Crossfit Training Improves Body Composition and Performance
- [45:00] Level of adaptation
- [46:30] Question: Robert, do you have any inclination to try to incorporate carbs, and do an experiment on yourself to see how you react?
- [49:00] Using carbs as a ‘supplement’ for performance
- [54:30] Carbs on a spectrum
- [58:00] Are you mentally flexible?
- [1:01:00] Processed treats and keto treats
- [1:03:30] Roberts perspective on being diligent and incorporating treats
- [1:08:30] Kim’s breakdown on keto ‘training wheels’
- [1:11:00] Total Carbs vs. Net Carbs: I think whether you choose to eat more carbs or less carbs, either way, you should be honest with those carbs and count total carbs
- [1:23:00] Using kids or other family members in the house as a means to eat poorly
- [1:27:30] You can find Rachel @rachelgregory.cns and her website www.metflexlife.com
- [1:28:30] You can find Kim at kimhowerton.com and on Instagram @theketonist and Robert Keto Savage on Instagram at @ketosavage and YouTube @LiveSavage
- [1:29:00] If you’re enjoying the show please share! Take a screenshot of the episode and tag Rachel @rachelgregory.cns and if you leave a review on itunes it will also help spread the word! Thanks and See you next time!
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel dives into her building phase progress, benefits of mini cuts, when it might be time to incorporate a mini cut, how to set macros to align with your goals, supplements, low intensity cardio, and much more!
“By reducing body fat levels a bit, potentially increasing nutrient sensitivity, and mitigating some of the psychological burden that comes with putting on body fat...mini cuts can be a great tool.” Rachel Gregory
Today's Questions:
- What’s a mini cut?
- Why do a mini cut?
- How aggressive of a caloric deficit do you typically aim for?
- Are you changing meal timing and macros or just reducing your caloric intake during your cut?
- Will you be following a keto approach?
- How would intermittent fasting and eating for muscle protein synthesis fit into a mini cut approach?
- When and what to eat?
- Are there certain dietary approaches that support a mini cut, for example, keto, carnivore or intermittent fasting?
- Are you following the same workout programming?
- Who should not do a mini cut? And why?
Top Takeaways:
- Three reasons a mini cut could be beneficial
- Physiological and Psychological benefits of mini cuts
- Accountability benefits in investing in a coach
- How to calculate caloric intake going into a deficit
- Benefits of using PSMF days during a diet
- Rachel’s Hunger Hacks
- Four ‘guidelines’ to check before thinking about going into a mini cut
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today’s episode is a Q&A discussing all things Mini Cuts!
- [0:30] Shout out to this month's sponsor for the show- Organifi!
- [1:30] Check out their products by going to www.organifi.com/metflex and you can use the code METFLEX for 15% off any of their products
- [2:30] What’s a mini cut?
- [3:30] Why do a mini cut?
- [15:00] Rachel dives into her stats from her building phase
- [18:00] Higher volume hypertrophy focused with minimal cardio
- [18:30] Check out Episode 56 and Episode 58 for more info on Energy Systems and a deep dive into cardio and conditioning
- [19:00] Question: How aggressive of a caloric deficit do you typically aim for?
- [19:30] Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks
- [24:00] Question: Are you changing meal timing and macros or just reducing your caloric intake during your cut?
- [31:00] How to align macros to your goals during a cut
- [35:00] Question: Will you be following a keto approach?
- [37:00] Question: How would intermittent fasting and eating for muscle protein synthesis fit into a mini cut approach?
- [39:00] Episode 70: Reducing Cellulite, Best Workout Splits, And Ideal Meal Frequency For Building Muscle
- [41:00] Question: Will you be intermittent fasting and taking any supplements during the three week cut?
- [41:30] PSMF days
- [45:00] Rachel’s current pre-workout supplements Legion Stim Free Pre-Workout Organifi Red Juice
- [47:30] When and what to eat?
- [48:30] Download the FREE Hunger Hacks EBook by going to my website home page www.metflexlife.com
- [49:30] Question: Are there certain dietary approaches that support a mini cut, for example, keto, carnivore or intermittent fasting?
- [51:00] Question: Are you following the same workout programming?
- [53:30] Question: Who should not do a mini cut? And why?
- [59:30] That’s a wrap! Thanks for listening and remember, if you enjoyed the episode and this podcast, please leave a review on Itunes and share it out.
- [1:00:00] Check out Organifi products by going to www.organifi.com/metflex and you can use the code METFLEX for 15% off any of their products
THINGS MENTIONED IN THIS EPISODE:
- Shout out to this month's sponsor for the show- Organifi!
- Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
- Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books
- Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Sam Miller at his website www.sammillerscience.com, www.metabolismblueprint.com , and on Instagram @sammillerscience.
After a life changing traumatic brain injury, Sam has spent the last 14 years separating the truth from the garbage, and sharing his quest for health, fitness and nutrition knowledge with the world. Sam built his reputation as an online coach, educator, and mentor dedicated to providing simple, yet strategic ways to amplify your results either as a coach or in your own transformation.
Sam has been featured as a 2x Fortune 500 Speaker at companies like Linkedin. He has also been a masterclass instructor for top certifications like Nutritional Coaching Institute and in 2019 alone, Sam guided and mentored 200+ coaches.
In addition to his practical coaching and mentorship experience he has been featured as a contributor, content creator, or guest for brands like Barbell Shrugged, T-Nation, Elite FTS, Next Level Human, and the Primal Health Coach Institute!
In this episode, we’re talking all about metabolism, possible downfalls of being in a chronic deficit, a concept known as SHREDS, incorporating destressors outside of exercise and more!
"Metabolism is something that we can change based on inputs in our life and in our environment." Sam Miller
Top Takeaways:
- The five F’s of adaptive physiology
- Sam’s seven pillars of transformation
- A break down of the concept called SHREDS
- A tip on how to manifest positive affirmations
Today’s Questions:
- How would you define or explain what metabolism is in simple terms?
- Can you explain what the term adaptive physiology means?
- How would you respond to someone who thinks their metabolism is ‘broken’?
- Can you speak to some of the hormones that may be adapting or down regulating in a chronic deficit?
- Can you talk to the benefits of carbohydrates for someone who's maybe in a very stressed out state or at a plateau in terms of not being able to see the results that they want?
- Is there a threshold for fat intake?
- How do you go about setting protein intake for individuals?
- Is there anything that you personally do on a daily basis? A specific morning routine, meditation, journaling, anything like that?
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Rachel chats briefly about episode guest Sam Miller @sammillerscience
- [1:30] If you are enjoying the episode please take a screenshot and tag @rachelgregory.cns and if you’d like to watch the episode check out Rachel’s YouTube Channel HERE!
- [2:00] Rachel introduces Sam Miller @sammillerscience to the listeners!
- [3:00] Sam dives into a brief background and how he got into the nutrition and fitness space
- [5:30] Question: How would you define or explain what metabolism is?
- [8:00] Question: Can you explain what the term adaptive physiology means?
- [13:30] Question: How would you respond to someone who thinks their metabolism is ‘broken’?
- [16:30] The concept of SHREDS
- [20:30] Question: Can you speak to some of the hormones that may be adapting or down regulating to being in a chronic deficit?
- [28:30] Question: Can you talk to the benefits of carbohydrates for someone who's maybe in a very stressed out state or at a plateau in terms of not being able to see the results that they want?
- [34:00] Question: Is there a threshold for fat intake?
- [39:30] Question: How do you go about setting protein?
- [45:00] Cortisol and this concept of drains and charges
- [50:00] Question: Is there anything that you personally do on a daily basis that charges you like a specific morning routine, meditation, journaling, anything like that?
- [56:30] Question: Is there anything that you've changed your mind about in the last year and why?
- [59:30] You can find Sam on his website at www.sammillerscience.com and IG @sammillerscience
- [1:01:30] If you’re interested in checking out the Friday Flex and want to subscribe to it check out www.metflexlife.com/newsletter
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Find Ashleigh VanHouten on Instagram @themusclemaven and subscribe to her podcast Muscle Maven Radio
In this episode, we dive into common questions surrounding sweeteners, how to improve digestion, snacking tips, protein recommendations, and much more!
"If you're not hungry enough to eat protein, you probably aren't hungry." Ashleigh Vanhouten
Top Takeaways:
- Natural sweeteners and misconceptions around them
- Tips on how to improve mindfulness around digestion
- Health-ier snack ideas
- A simple formula to use to see how much protein you need
Today’s Questions:
- What are some tips and tricks for hormone imbalances, specifically around ghrelin and leptin?
- What are your thoughts on erythritol? It really wrecks havoc on my digestion but it’s in some many keto products.
- Thoughts on improving digestion, especially if you starting to up your protein?
- Tips for snacking (how to do less of it, how to optimize it and eat better snacks)?
- What are your thoughts on Ted Naiman’s P.E. Diet?
- What's your recommendation for protein intake?
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today Rachel chats with Ashleigh VanHouten @themusclemaven for another listener Q&A episode
- [0:30] Episode 60: Q&A: All About Building Muscle with Ashleigh Vanhouten
- [1:00] If you want to watch this episode check it out HERE!
- [1:30] Muscle Maven Radio
- [2:00] Shout out to UCAN for sponsoring the podcast!
- [2:30] Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20%
- [3:00] Hello Puppy Lilo!
- [6:30] Ashleigh gives a brief breakdown of today’s show- primarily around nutrition
- [7:00] Question: Tips and tricks for hormone imbalances, specifically around ghrelin and leptin
- [15:00] Download your FREE Ultimate Sleep Checklist
- [16:30] Question: What are your thoughts on erythritol? It really wrecks havoc on my digestion but it’s in some many keto products.
- [22:30] Bocha Sweet
- [23:00] Check out the blog: Kabocha Extract: The Best Kept Secret in Keto-Sweeteners?
- [23:30] Swerve!
- [24:00] Question: Thoughts on improving digestion, especially if you start to up your protein intake?
- [30:00] Bioptimizers
- [32:30] Question: Tips for snacking (how to do less of it, how to optimize it and eat better snacks)?
- [45:30] Question: What are your thoughts on Ted Naiman’s P.E. Diet?
- [48:00] Question: What's your recommendation for protein intake?
- [55:00] Thanks for listening to another Q&A with Ashleigh VanHouten @themusclemaven!
- [55:30] If you want to follow Ashleigh on IG her handle is @themusclemaven and you can follow Rachel @rachelgregory.cns. Keep an eye out for exciting things to come in January 2021!
- [55:30] Thank you to UCAN for sponsoring the podcast! Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20%
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Drew Manning at his website https://fit2fat2fit.com/, and on all social media platforms @fit2fat2fit.
Drew Manning is a well known Keto coach, physical trainer, and NY Times Best Selling Author of the book Fit2Fat2Fit. Best known for his Fit2Fat2Fit experiment that went viral as he documented his 75 pound weight gain and weight loss journey back in 2011. He’s been featured on TV shows such as Dr. Oz, Good Morning America, The View and more. His experiment has become a hit TV show, called Fit to Fat to Fit, airing on A&E & Lifetime.
Drew is someone who takes fitness and health very seriously and shares compassion with people who struggle with losing weight. He believes empathy is something that's missing from the fitness industry because not everyone understands how hard it can be. Empathy bridges the gap and is key to understanding why some people struggle with transformation.
He’s back in the spotlight with a new challenge he is calling Fit2Fat2Forty! He will be purposely gaining weight AGAIN, while following select “fad” diets and doing them wrong and then losing the pounds by doing them right, all just in time for his 40th birthday in December 2020.
In this episode, we take a deep dive into Drew’s second fit2fat2fit journey, the importance of practicing mindfulness, how your diet affects your sex drive, sleep and more!
"Living this lifestyle, eating whatever you want and not exercising...it doesn't just make you gain fat, it affects how you show up in your life. It affects you mentally and emotionally. You're a different version of you." Drew Manning
Top Takeaways:
- Pitfalls of doing the ‘dirty’ diet versions of diets like keto, vegetarian, vegan, and paleo
- Possible long term impacts of yo-yo dieting
- How your diet affects you physically, emotionally, and mentally
- How your lifestyle affects you sexually
Today’s Questions:
- Do you think your message is negative at all? Weight and food are a mental game for a lot of people. So just wondering if you think it is the right message?
- What are you eating?
- What is your calorie intake compared to what it was before?
- How many pounds have you been gaining on average per week?
- Are you gaining weight faster this time around? And if so, would you attribute that to being older?
- Are you concerned the gain and subsequent loss is doing longer-term damage?
- Have you noticed anything specifically that's been glaring in your blood work since you’ve started?
- What are some of the things that you've noticed with sleep and mental clarity?
- What exercise are you doing and how does it compare to your usual routine?
- Do you have a training and diet strategy for dropping the weight? Will you use keto?
- Have you stopped doing meditation?
- Has the way that you're eating now and the fat gain, affected your sex drive at all?
- Are you at a point where it's exhausting to be eating this much?
- What's your favorite food that you've been eating?
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Rachel gives a brief bio of guest Drew Manning @fit2fat2fit to the listeners! Episode 19: Unexpected Lessons from Gaining and Losing
- [1:00] A little bit about Fit 2 Fat 2 Forty and the idea around empathy
- [3:00] If you’re enjoying the show the best way to share it is to take a screenshot and tag @rachelgregory.cns on Instagram and leave a review on iTunes!
- [3:30] Rachel introduces guest Drew Manning @fit2fat2fit to the listeners! Episode 19: Unexpected Lessons from Gaining and Losing 75 lbs, Keto & CrossFit, Training For 100-Mile Race with Drew Manning
- [4:00] Drew gives a breakdown of his first fit2fat2fit experiment and journey
- [5:00] Complete Keto
- [5:30] What it was like crossing the finish line after a 100 Mile Race
- [7:30] Operation Underground Railroad
- [8:00] Drew chats about his second fit2fat2fit journey known as fit2fat2forty in hopes to raise awareness of the importance of empathy
- [9:30] Question: Do you think your message is negative at all? Weight and food are a mental game for a lot of people. So just wondering if you think it is the right message?
- [13:00] Question: What are you eating?
- [15:30] Question: What is your calorie intake compared to what it was before?
- [17:30] Question: How many pounds have you been gaining on average per week?
- [18:30] Question: Are you gaining weight faster this time around? And if so, would you attribute that to being older?
- [20:00] Question: Are you concerned the gain and subsequent loss is doing longer-term damage?
- [22:00] Question: Have you noticed anything specifically that's been glaring in your blood work since you’ve started?
- [23:30] Question: What are some of the things that you've noticed with sleep and mental clarity?
- [26:30] Question: What exercise are you doing and how does it compare to your usual routine?
- [27:00] Question: Do you have a training and diet strategy for dropping the weight? Will you use keto?
- [29:30] Question: Have you stopped doing meditation?
- [30:30] Question: Has the way that you're eating now and the fat gain, affected your sex drive at all?
- [33:00] Question: Are you at a point where it's exhausting to be eating this much?
- [34:30] Question: What's your favorite food that you've been eating?
- [36:30] Question: Is there anything that you've recently changed your mind about?
- [40:00] You can find Drew on his website https://fit2fat2fit.com/ and on all social media platforms @fit2fat2fit
- [40:30] If you’re enjoying the show the best way to share it is to take a screenshot and tag @rachelgregory.cns on Instagram and leave a review on iTunes!
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel gives eight strategies on how to enjoy the holidays, how to plan ahead so you don’t fall off the wagon, travel-friendly snacks, balancing your calorie intake so you can still enjoy desserts, and lots more!
"Instead of having a restrictive mindset going into the holidays, I like to focus on having more of a strategic mindset." Rachel Gregory
Top Takeaways:
- How to implement strategies to enjoy the holidays and not go overboard
- Ways to burn calories without necessarily thinking about it
- Convenient proteins and veggies to pack while you’re traveling
- Tips on how to make your alcoholic drinks low-cal and low-carb friendly
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Rachel does a special episode surrounding holiday tips to help you stay on track
- [1:00] Shout out to UCAN for being a sponsor for the podcast for the month of November!
- [2:30] Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20%
- [5:30] Strategy number one: Get off your butt!
- [7:00] If you need at home workouts or workouts to use while traveling check them out HERE! You can also grab resistance bands and follow a workout from Rachel’s Kickstart program
- [10:00] Strategy number two: Implement intermittent fasting!
- [11:30] Strategy number three: Balance your weekly calories!
- [13:00] Strategy number four: Protein first!
- [14:00] How Much Protein Should I Eat?, Protein Is QUEEN!, Episode 43: All Things PROTEIN with Shawn Wells, You can also download a FREE copy of the Ultimate Protein Cheat Sheet HERE
- [14:30] Strategy number five: Volume veggies!
- [18:00] Strategy number six: Bring your own!
- [20:30] Download Your FREE Thanksgiving Recipe Book!, Download Your FREE Christmas Recipe Book!
- [21:00] Strategy number seven: Drink more water and non-caloric drinks!
- [23:00] Strategy number eight: Implement the ‘one plate per course rule’!
- [25:00] Shout out to UCAN for being a sponsor for the podcast for the month of November! Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20%
- [26:00] If you have any tips you’d like me to share on how to strategically manage the holidays please reach out on IG @rachelgregory.cns. Chat next time!
THINGS MENTIONED IN THIS EPISODE:
- 8 Tips To Prevent Holiday Weight Gain
- Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20%
- Keto Kickstart Workouts
- Rachel’s Kickstart Program
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Chris Barakat at his website https://schoolofgainz.com/ and on Instagram @christopher.barakat
Chris Barakat is from Long Island, NY. He started competing in Natural Bodybuilding in 2011 at 19 years old. Chris studied Athletic Training (BS - ATC) at Stony Brook University and went to the University of Tampa for his MS in Exercise & Nutritional Science where he got involved in exercise science research in the Human Performance Lab
Chris founded Competitive Breed LLC in 2015 (Coaching Services for Physique Athletes) and the School of Gainz in 2019 (Educational Platform, Coaching Services for all demographics, Content & Products, etc.). Chris has been teaching as an Adjunct at the University of Tampa since 2017.
In this episode, we talk about body recomposition in maintenance and surplus stages, strategically meeting your daily macros, working out vs. following a workout program, physiological and psychological benefits to diet breaks and refeeds, the 3500 calorie rule, and much more!
"Even if you've been training for 3 to 5+ years, there may be a couple of variables that you're not maximizing. You could be leaving potential on the table for recomposition to be the outcome." Chris Barakat
Top Takeaways:
- Basics for body recomposition
- Chris’s formula for setting up your macros
- Two ways to approach post workout nutrition
- How to structure your resistance training program to optimize your workouts
- Daily caloric intake vs. weekly caloric intake
Today’s Questions:
- What exactly is your definition of body recomposition?
- What are some characteristics or pre-reqs for someone to be able to efficiently recomp vs. those that would do better with a dedicated phase (or phases) in a surplus?
- What’s your formula for setting up clients' macros?
- What’s your philosophy on pre and post workout nutrition?
- What’s your take on metabolic flexibility?
- What are the benefits of having a solid post workout meal?
- How do you go about structuring an effective training plan for the gym?
- Do you implement diet breaks and refeeds with your clients?
- What would your general recommendations be for someone who's going through a body recomposition or fat loss phase for implementing refeeds? And diet breaks?
- Do you feel diet break benefits are more psychological versus physiological?
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Rachel gives a brief background on guest Chris Barakat @christopher.barakat
- [2:00] Rachel introduces guest Chris Barakat to the listeners @christopher.barakat
- [2:30] All things body recomp! Chris dives into how he pursued his passion in nutritional science
- [4:30] Question: What exactly is your definition of body recomposition?
- [7:00] What would be some of the characteristics of someone that comes to you or someone that you would see has the best potential to recomp versus those that might not?
- [10:00] Question: What are some characteristics or pre-reqs for someone to be able to efficiently recomp vs those that would do better with a dedicated phase or phases in a surplus?
- [12:30] Question: What’s your formula for setting up clients' macros?
- [13:00] Mifflin St. George Formula
- [15:30] Question: What’s your philosophy on pre and post workout nutrition?
- [24:00] Question: What’s your take on metabolic flexibility?
- [27:30] Question: What are the benefits of having a solid post workout meal?
- [30:00] Question: How do you go about structuring an effective training plan for the gym?
- [41:30] Question: Do you implement diet breaks and refeeds with your clients? What would your general recommendations be for someone who's going through a body composition or fat loss phase and may be implementing refeeds and diet breaks?
- [41:30] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell
- [45:30] What is the 3500 calorie rule?
- [49:00] Question: Do you feel diet break benefits are more psychological versus physiological?
- [56:30] Question: Is there anything that you've changed your mind about in the last year and why?
- [58:30] Question: Is there anything that you've personally been implementing, in the last month or so, whether it's nutrition wise, mindset, lifestyle, anything at all that you've found to make a difference in your day to day practices?
- [1:01:00] Question: Do you want to share anything that you have on the horizon coming up for you?
- [1:03:30] You can find Chris primarily on his instagram @christopher.barakat or his website https://schoolofgainz.com
- [1:04:00] The Ultimate Guide to Body Recomposition
- [1:04:00] Thank you for listening to another episode with Rachel! And as always if you’re enjoying the show please screenshot it and tag @rachelgregory.cns in your IG stories!
- [1:04:30] If you need more information from shownotes check out www.metflexlife.com
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel talks specifics on how to optimize muscle building, how to introduce a workout split depending on your training age, prioritizing your protein intake, recovery, the muscle full effect concept and more!
"Some people will say that total protein intake across the day is all that matters. But I'd argue that protein frequency, which is the amount of protein feedings you have across the day, and also the spacing of those feedings is important if your goal is to optimize muscle growth." Rachel Gregory
Todays Questions:
- What’s a good workout split for 5-6 days a week, for wanting to build muscle?
- I want to gain muscle. Is it necessary to eat every few hours? I usually eat 3 meals a day.
- To reduce cellulite, what do you recommend first, fat loss or muscle building?
Top Takeaways:
- The optimal training split to get the most out of your workout and balance your busy schedule
- Basics on how to optimize your muscle building potential
- A simple formula to use to know how much protein to consume daily
- Benefits of incorporating more protein feedings throughout the day
Show Notes:
- [0:00] Welcome back to MetFlex and Chill q&a day! Shout out to UCAN for being a sponsor for the podcast for the month of November!
- [0:30] A little background of UCAN and UCAN Superstarch
- [3:00] Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20%
- [4:00] Question: What’s a good workout split for 5-6 days a week, for wanting to build muscle?
- [5:30] Understanding what your training age is
- [10:00] Episode 50: Mindless/Emotional Eating, Effective Workout Splits, and Recovery Tips After A ‘Cheat’ Meal
- [17:30] Check out Rachel’s programs if you’re interested! Kickstart & Level Up for beginners each roughly 30-60 minutes long 3-4 days per week. For Intermediates 4-5 training sessions per week, 60-90 minutes each check out Rachel’s Elevate program
- [19:30] If you want to apply for one-on-one coaching with Rachel visit metflexlife.com/apply
- [20:00] Question: I want to gain muscle. Is it necessary to eat every few hours? I usually eat 3 meals a day.
- [23:30] Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books
- [24:30] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell
- [28:30] The concept of muscle protein balance
- [34:00] Study: Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise–Induced Muscle Hypertrophy in Healthy Young Men
- [37:00] Question: To reduce cellulite, what do you recommend first: fat loss or muscle building?
- [41:00] Rachel’s workout programs: Kickstart & Level Up & Elevate
- [41:30] Thank you to November’s sponsor UCAN! Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20%
THINGS MENTIONED IN THIS EPISODE:
- Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20%
- Rachel’s workout programs: Kickstart & Level Up & Elevate
- To apply for one-on-one coaching with Rachel: metflexlife.com/apply
- Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books
- Episode 45: The Science of Body Recomposition with Dr. Bill Campbell
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Brendan Ruh at his website scmedicinals.com and santacruzpaleo.com on Instagram @santacruzmedicinals and @santacruzpaleo_.
Brendan Ruh is the founder of Santa Cruz Medicinals and Santa Cruz Paleo. While studying Medical Anthropology at UC Santa Cruz, he came across ancestral health and wellness and started to eat a Paleo/Keto diet. He then got into the cannabis industry working in a lab at one of the top cannabis extraction companies. While working in the lab, he started to research CBD and the studies on CBD and other cannabinoids. He realized that CBD works wonders but only in effective doses.
While researching CBD brands to use, he found that no brands offered the doses needed at an affordable cost. This led him to create Santa Cruz Medicinals to provide a high-quality, direct to consumer solution for CBD. After founding Santa Cruz Medicinals he is taking the same business principles of high quality products and an ingredient first mentality into Santa Cruz Paleo to provide amazing keto and paleo snacks, functional foods, and supplements.
If you want to check out any of the Santa Cruz Medicinals Products you can use the code METFLEXLIFE for 15% off your order at scmedicinals.com.
In this episode, we dive into all the basics surrounding CBD, understanding how to start with CBD products, how to find quality CBD, the difference between CBD and THC, using CBD to help with anxiety, sleep, stress, and more!
"Curing something is going to require multiple angles of attacking it through nutrition, sleep, movement, and supplementation." Brendan Ruh
Top Takeaways:
- How to find quality CBD
- A quick equation to use to figure out CBD dosage for yourself
- Facts and myths behind sativa and indica strains
- Two risky elements to look out for in CBD
- Benefits of adding CBD to your coffee
Today’s Questions:
- What is CBD?
- What is the difference between CBD and THC?
- What do you look for if you're looking for quality CBD products? What types are best?
- Does the dosing differ from person to person?
- If you don't feel anything, is it still working?
- Can you explain what the endocannabinoid system is?
- Does CBD have anti-inflammatory properties?
- Will it show up on a job drug screening test?
- Can you take too much CBD?
- Vitamins, minerals, and/or herbal supplements known to improve CBD function?
- I've read that CBD helps with IBS. Is this true?
- Is it good to cycle CBD?
- Have you heard about anyone getting really bad headaches from taking CBD?
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Rachel gives an overview of today’s episode: All Things CBD
- [1:00] A quick overview of today’s episode and questions asked
- [1:30] If you want to check out any of the Santa Cruz Medicinals Products you can use the code METFLEXLIFE for 15% off your order!
- [2:00] If you’re enjoying the show, the best way to help grow it is to leave a review on itunes podcast app or take a screenshot of the episode and tag @rachelgregory.cns if you share to your instagram stories
- [2:30] If you would like to watch the guest episodes check out Rachel’s YouTube Channel
- [3:00] Rachel introduces Brendan Ruh @santacruzmedicinals to the listeners!
- [4:30] Question: What is CBD?
- [7:00] Question: What is the difference between CBD and THC?
- [7:30] The Entourage Effect
- [9:00] Question: What do you look for if you're looking for quality CBD products? What types are best?
- [10:00] Cannabidiol Reduces the Anxiety Induced by Simulated Public Speaking in Treatment-Naïve Social Phobia Patients
- [11:30] Question: Does the dosing differ from person to person?
- [12:00] A systematic review of cannabidiol dosing in clinical populations
- [12:30] A simple equation to use to figure out how much CBD dosage to start with
- [13:30] Question: If you don't feel anything, is it still working?
- [16:30] Question: Can you explain what the endocannabinoid system is?
- [16:30] CB1 Receptors and CB2 Receptors
- [17:30] Sativa vs. Indica
- [18:30] What is a terpene wheel?
- [20:30] Question: Does CBD have anti inflammatory properties?
- [20:30] Cannabinoids as novel anti-inflammatory drugs
- [24:00] Question: Will it show up on a job drug screening test?
- [24:30] H.R.3884 - Marijuana Opportunity Reinvestment and Expungement Act of 2019
- [26:00] Proposition 64
- [26:30] Heavy Metals and Pesticides in CBD
- [27:30] Question: Can you take too much CBD?
- [29:30] Adaptogenic Mushrooms
- [30:00] Question: Vitamins, minerals, and/or herbal supplements known to improve CBD function?
- [32:30] Deep Sleep Formula
- [34:30] Question: I've read CBD helps with IBS. Is this true?
- [35:00] Cannabinoids as novel anti-inflammatory drugs
- [36:30] Question: Is it helpful for adrenal fatigue?
- [39:30] Question: Is it good to cycle CBD?
- [40:30] Question: Have you heard about anyone getting really bad headaches from taking CBD?
- [44:30] Question: What is something that you've changed your mind about in the last year? And why?
- [47:00] Question: Is there anything you've personally been experimenting with? Or implemented lately in your own nutrition, fitness lifestyle that you've noticed benefits from?
- [49:00] Where to start with Santa Cruz Medicinals!
- [51:00] What is CBG?
- [51:30] Launching Santa Cruz Paleo!
- [54:30] You can find Brendan at @santacruzmedicinals and @santacruzpaleo_
- [55:00] If you want to check out any of the Santa Cruz Medicinals Products you can use the code METFLEXLIFE for 15% off your order!
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel talks about how to optimize your workouts, when to incorporate a goal shift, rest periods at the gym, carb cycling, strengthening your metabolism, and more!
“The biggest thing to pay attention to when it comes to determining rest time between sets, is that you feel recovered going into the next set. Unless you’re specifically doing metabolic type training, you definitely want to give yourself adequate rest.” Rachel Gregory
Today's Questions:
- How do you determine how much rest to take during sets during a workout?
- When you feel like you've built the muscle you want, should you break and do a period of cardio?
- I've been listening to your podcast specifically about carb cycling. I want to start incorporating this because I feel like I've stalled in my weight loss with keto and have incorporated heavier workouts. I'm a numbers-driven person. So when I do a carb cycle on those days that I do heavier workouts, is there a timeframe or calorie burn that helps determine if it's a heavier workout?
- What should you do if you've compromised your metabolism from yo-yo dieting?
- Do you plant fibers help or hinder recovery from endometriosis?
- When is the next round of the keto for women program?
Top Takeaways:
- How many minutes of rest you should give yourself in the gym
- A general rule of thumb on how to stack your workouts to get the most out of each muscle group
- How long you should let your body practice being in a maintenance state
- If you’re spinning your wheels with your goals, it might be time to invest in a coach
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today’s episode is a solo q&a! Thank you UCAN for sponsoring this podcast for the month of November!
- [1:30] Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20%
- [2:30] Question: How do you determine how much rest to take during sets during a workout?
- [4:00] Start with compound lifts first
- [10:00] Gymboss Interval Trainer
- [11:00] Question: When you feel like you've built the muscle you want, should you break and do a period of cardio?
- [15:30] Question: I've been listening to your podcast specifically about carb cycling. I want to start incorporating this because I feel like I've stalled in my weight loss with keto and have incorporated heavier workouts. I'm a numbers-driven person. So when I do a carb cycle on those days that I do heavier workouts, is there a timeframe or calorie burn that helps determine if it's a heavier workout?
- [17:30] Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books
- [19:30] Episode 18: Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism
- [19:30] Question: What should you do if you've compromised your metabolism from yo-yo dieting?
- [20:00] Episode 62: Fat Loss Plateaus, How To Know When To Stop Dieting, High Carbs Causing Sickness, and More!
- [23:30] Episode 64: Calorie Cycling, Losing Weight With Adrenal Fatigue, Goal Setting, and More!
- [25:00] If you’re interested in applying for one-on-one coaching with Rachel check out www.metflexlife.com/apply
- [27:00] Question: Do you plant fibers help or hinder recovery from endometriosis?
- [28:30] Episode 61: All Things CARNIVORE with Dr. Paul Saladino
- [29:00] Question: When is the next round of the keto for women program?
- [31:00] Go to metflexlife.com/keto-for-women and sign up on the waiting list
- [32:00] If you don’t want to wait for the keto-for-women program, apply for one-on-one coaching!
- [32:00] Shout out to our sponsor for the month of November! Thank you UCAN! Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20%
THINGS MENTIONED IN THIS EPISODE:
- Shout out to our sponsor for the month of November! Thank you UCAN!
- Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books
- Episode 18: Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism
- Episode 62: Fat Loss Plateaus, How To Know When To Stop Dieting, High Carbs Causing Sickness, and More!
- Episode 64: Calorie Cycling, Losing Weight With Adrenal Fatigue, Goal Setting, and More!
- Episode 61: All Things CARNIVORE with Dr. Paul Saladino
- Check out Rachel’s programs HERE!
- metflexlife.com/keto-for-women
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Caroline Ofensteing at her website https://tailoredcoachingmethod.com, and on Instagram @carolineofenstein_tcm
Caroline is a lifelong athlete and as of 2020, officially an IFBB Bikini Pro. She has been a nutrition and fitness coach since 2016 and currently works as an online coach for athletes and lifestyle clients with the Tailored Coaching Method.
In this episode, we talk about how to start your bodybuilding journey from scratch, mental accountability gains from hiring a coach, balancing cardio based training and resistance training, importance of investing in mindset practices to achieve optimal health and much more!
"The more extreme your goal is, the more extreme your sacrifices are going to be, and the more extreme changes you're going to have to make." Caroline Ofenstein
Top Takeaways:
- How to incorporate a primer phase when starting a diet
- Caroline’s tips on how to have your next diet be your last diet
- Strategies on pivoting from cardio based training to resistance training as a beginner
- Top workouts to focus on if you’re short on time
- Reasons optimal health requires healthy mental and physical habits
Today’s Questions:
- What are your thoughts on women embracing a building phase and why might it be necessary to be able to create their ‘best physique’?
- Where can I start if I'm interested in bodybuilding?
- What is one takeaway from your first bodybuilding show compared to your most recent one?
- What are the best ways to build and or maintain muscle over 50 years old for a female in menopause?
- I'm low on time, what are some of the top exercises females should do every day?
- Do supplements help, especially if you have low androgens?
- After having a baby, what are the most effective exercises to help rebuild your core?
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Rachel introduces Caroline Ofenstein @carolineofenstein_tcm to the listeners
- [1:00] If you’re interested in getting questions answered by one of MetFlex and Chill guests please follow Rachel on instagram @rachelgregory.cns where she posts a question box every week in her story! You can also email your questions to Rachel@metflexlife.com
- [2:30] Rachel introduces Caroline Ofenstein @carolineofenstein_tcm to the listeners
- [3:00] Caroline dives into her history of how she got into nutrition, experimented with Paleo and Crossfit and overall how she got to where she currently is today with the @tailoredcoachingmethod
- [10:30] Transition from crossfit to bodybuilding and bikini competition
- [12:00] Question: What are your thoughts on women embracing a building phase and why might it be necessary to be able to create their ‘best physique’?
- [20:30] Importance of periodization nutrition and training and what that looks for gen pop clients
- [28:00] Question: Where can I start if I'm interested in bodybuilding?
- [28:30] Bikini Competition Crash Course Blog and Muscle Growth For The Female Lifter Blog
- [30:30] Question: What is one takeaway from your first bodybuilding show compared to your most recent one?
- [33:00] Question: Do you have any type of routine that you follow, you know, on a daily basis to get you into the right mindset? Mindset Timer
- [36:00] Question: What are the best ways to build and or maintain muscle over 50 years old for a female in menopause?
- [39:30] Question: I'm low on time, what are some of the top exercises females should do every day?
- [42:00] Question: Do supplements help, especially if you have low androgens?
- [45:30] Caroline’s tips on creatine and why it might be advantageous, especially for women who are looking to build muscle
- [46:00] Muscle Growth For The Female Lifter
- [48:00] Question: After having a baby, what are the most effective exercises to help rebuild your core?
- [48:30] Pelvic Floor Health
- [49:30] Episode 32: Building An Anti-Fragile Core: The Secret To Sexy AND Functional Abs
- [51:00] Question: What’s something you have changed your mind about in the past year or so and why?
- [53:00] Question: Is there anything that you've been maybe implementing, like in your own routine lately? Whether it's nutrition, fitness mindset, anything like that, that you've noticed benefits from like within the last few months, few weeks?
- [56:00] Stephanie Buttermore on youtube Concept of body checking
- [57:00] You can find Caroline on instagram @carolineofenstein_tcm and her website https://tailoredcoachingmethod.com
- [58:00] Thanks for listening to another episode! The best way to spread the word about the material the podcast puts out is to share with your friends or anyone you think will enjoy! Take a screenshot of the episode and tag Rachel @Rachelgregory.cns in your stories. Visit Metflexlife.com for any programs, blogs or other podcasts etc.
- [58:30] If you would like to leave a review on itunes that would be great and will also help grow the show. Thank you, and see you next time!
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel gives tips on how to balance fasting and building muscle, how to mentally prepare for a deload week, the importance of incorporating more protein as you age and more!
"Muscle takes energy itself to maintain and build. So that in itself is going to take energy. If you are fasting for long periods of time, you may have some muscle breakdown, just because we know that fasting is catabolic." Rachel Gregory
Todays Questions:
- How do I strategically choose when to have cheat meals to optimize recovery and performance?
- Does fasting increase the amount of muscle breakdown?
- Does higher protein (1:1 body weight/grams daily) impact longevity?
- When to take a deload week?
- How to know if you’re cheating a rep?
- What are the best vitamins for post menopausal women?
Top Takeaways:
- Differences between a cheat meal and a refeed meal
- Reasons fasting is probably not ideal for optimizing muscle building
- Benefits of protein in terms of longevity
- How to set yourself up for success in the gym
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Rachel dives into a Q&A for the listeners. If you are curious about shownotes check out her website resource page
- [1:30] How do I strategically choose when to have cheat meals to optimize recovery and performance?
- [3:00] Episode 26: Understanding Fat Loss Plateaus, Diet Breaks and Refeeds, Targeted Keto, and More!
- [8:00] Question: Does fasting increase the amount of muscle breakdown?
- [8:00] Episode 42: Fasting Q&A with Ashleigh VanHouten
- [10:00] Fasting is catabolic to your body
- [12:30] Question: Does higher protein (1:1 body weight/grams daily) impact longevity?
- [15:00] Episode 43: All Things PROTEIN with Shawn Wells
- [15:30] Question: When to take a deload week?
- [15:30] Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books
- [19:30] Question: How to know if you’re cheating a rep?
- [20:00] Episode 63: Principles & Methods For Building Muscle with Danny Vega
- [23:30] Question: What are the best vitamins for postmenopausal woman?
- [27:00] Episode 33: Top 5 Supplements Everyone Should Consider with Shawn Wells
- [27:30] If you’re enjoying this podcast, the best way to help it grow is to take a screenshot and share it to your instagram story and tag @rachelgregory.cns. You can also leave a review on the Itunes podcast app! If you have any other questions feel free to email me at rachel@metflexlife.com
THINGS MENTIONED IN THIS EPISODE:
- Episode 26: Understanding Fat Loss Plateaus, Diet Breaks and Refeeds, Targeted Keto, and More!
- Episode 42: Fasting Q&A with Ashleigh VanHouten
- Episode 43: All Things PROTEIN with Shawn Wells
- Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books
- Episode 33: Top 5 Supplements Everyone Should Consider with Shawn Wells
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Dr. Stephen Hussey at his website https://www.resourceyourhealth.com/, on Instagram @ drstephenhussey, On Facebook @ Dr. Stephen Hussey DC, MS and Twitter @ Dr. Stephen Hussey
Dr. Stephen Hussey MS, DC is a Chiropractor and Functional Medicine practitioner. He attained both his Doctorate of Chiropractic and Masters in Human Nutrition and Functional Medicine from the University of Western States in Portland, OR. He is a health coach, speaker, and the author of two books on health; The Health Evolution: Why Understanding Evolution is the Key to Vibrant Health and The Heart: Our Most Medically Misunderstood Organ.
Dr. Hussey guides clients from around the world back to health by using the latest research and health attaining strategies. In his down time he likes to be outdoors, playing sports, reading, writing, and spending time with his wife and their pets.
In this episode, we chat all about heart health, misconceptions surrounding heart attacks, how to realistically reduce toxins in your life, stress management, and more!
"Ultimately, I think that health can be defined as the ability of your body to adapt to a new situation, and then return to homeostasis." Dr. Stephen Hussey
Top Takeaways:
- Dr. Hussey’s explanation of metabolic heart attacks
- Heart attacks can be caused by these three imbalances in the body
- Benefits of cholesterol
- Three tips to reduce your risk of atherosclerosis
Today’s Questions:
- What does a “heart healthy diet” actually consist of, in your opinion, versus what the government might be slapping on cereal boxes?
- I feel great eating tons of animal protein and low carb. But now my cholesterol is high. My doctor is worried. Should I worry?
- Should you worry about high LDL, if you have low triglycerides, and high HDL, and big fluffy particles?
- Is inflammation the primary cause of heart disease? And is all inflammation bad?
- What are the top three things that you would focus on besides diet?
- Is caffeine bad for your heart? For example, does the increase in heart rate harm the heart?
- My Apple Watch gives an HRV. But I don't know what a good number is? Why does it vary?
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Rachel introduces guest Dr. Stephen Hussey @drstephenhussey
- [0:30] Rachel gives a brief summary of today’s episode surrounding the main topic- Heart Health!
- [1:30] Shout out to our sponsor NOW Foods for guest episodes for the month of October!
- [2:00] If you want to check out NOW Foods Click HERE! Use the code METFLEXLIFENOW10 for $10 off a $40 purchase
- [3:00] Rachel introduces guest Dr. Stephen Hussey @drstephenhussey to the listeners
- [3:30] Stephen gives a brief bio of his background and research primarily around heart health
- [6:30] Rachel and Dr. Hussey found a common ground-Metabolic Flexibility!
- [6:00] What is a Metabolic Heart Attack? And what causes it to happen?
- [15:30] Question: What does a “heart healthy diet” actually consist of, in your opinion, versus what the government might be slapping on cereal boxes?
- [22:30] Low Fat, Low Cholesterol Diet in Secondary Prevention of Coronary Heart Disease
- [25:00] Why striving to lower your cholesterol might not be the best choice in general
- [30:30] Prognostic value of cardiovascular disease status: the Leiden 85-plus study Lothian birth cohort studies
- [33:00] Question: I feel great eating tons of animal protein and low carb. But now my cholesterol is high. My doctor is worried. Should I worry?
- [39:30] Question: Should you worry about high LDL, if you have low triglycerides, and high HDL, and big fluffy particles?
- [40:00] Does LDL Particle Size Really Matter?
- [44:30] Question: Is inflammation the primary cause of heart disease? And is all inflammation bad?
- [49:30] What is endotoxemia? Misconceptions around what can cause atherosclerosis
- [51:00] Question: What are the top three things that you would focus on besides diet?
- [55:30] Question: Is caffeine bad for your heart? For example, does the increase in heart rate harm the heart?
- [59:00] Question: My Apple Watch gives an HRV. But I don't know what a good number is? Why does it vary?
- [1:02:30] Listeners can find Dr. Stephen Hussey at https://www.resourceyourhealth.com/ The Health Evolution
- [1:03:00] Instagram @drstephenhussey, Twitter @Dr. Stephen Hussey and Facebook @Dr. Stephen Hussey DC, MS
- [1:04:00] Thanks for listening to another MetFlex and Chill episode! The best way to grow the show if you’re enjoying it is to take a screenshot of the episode, share it on social media and tag me @rachelgregory.cns :)
- [1:04:30] If you have any questions please feel free to message me on instagram @rachelgregory.cns or email me rachel@metflexlife.com and If you want to check out NOW Foods Click HERE! Use the code METFLEXLIFENOW10 for $10 off a $40 purchase
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel breaks down several types of calorie cycling and how to decide if it’s right for you, adrenal fatigue, addressing life stressors, how to actually set goals you will stick to, and more!
"If we can look at our calories on a weekly basis, that is what's important. Because it's our caloric intake over the week that matters most, not the daily intake." Rachel Gregory
Todays Questions:
- Would it be possible to minimize weight gain during a muscle building phase if you ate at a surplus on lifting days, but ate at a deficit on recovery days, if you're following a three to four times per week lifting routine?
- How to lose weight with adrenal fatigue? Especially adrenal insufficiency
- How do you go about setting weekly and or monthly goals for yourself?
Top Takeaways:
- Types of calorie cycling and ways to implement them into your regimen
- Tips on reducing stressors in your daily routine
- Two crucial questions to ask yourself when setting goals
- Rachel’s go-to guide on successful goal setting
Show Notes:
- [0:00] Happy Friday! Welcome back to MetFlex and Chill! Thank you Ketobrick for sponsoring the Friday episodes of MetFlex and Chill for the month of October! Use the code METFLEXLIFE when you purchase at ketobrick.com to be entered to win a free month supply of keto bricks!
- [0:30] Question: Would it be possible to minimize weight gain during a muscle building phase if you ate at a surplus on lifting days, but ate at a deficit on recovery days, if you're following a three to four times per week lifting routine?
- [4:00] PSMF days, carb cycling, calorie cycling
- [8:30] Question: How to lose weight with adrenal fatigue? Especially adrenal insufficiency
- [10:30] What is adrenal insufficiency?
- [12:00] How to lose weight with adrenal fatigue? Start with stress reduction!
- [15:30] Question: How do you go about setting weekly and or monthly goals for yourself?
- [16:00] Outcome Goals: something you want to happen (i.e., lose weight, build muscle, be less stressed, sleep more, etc.)
- [17:00] Behavior Goals: the action you do or practice to work towards that outcome (i.e., track macros and calories consistently, meal prep for the week, lift weights 3x/week, practice meditation, journal, follow a nighttime routine)
- [17:30] Apply for one-on-one coaching by going to www.metflexlife.com/apply
- [19:00] Four different areas to set goals in: Body, Mindset, Relationships, Business/Work
- [23:00] Shout out to Ketobrick for sponsoring MetFlex and Chill for the month of October! Use the code METFLEXLIFE when you purchase to be entered to win a free month supply of keto bricks! If you’re enjoying this podcast the best way to help grow it, is to take a screenshot and share it to your instagram story and tag @rachelgregory.cns or if you want to be really helpful you can leave a review on the Itunes podcast app!
THINGS MENTIONED IN THIS EPISODE:
- Check out MetFlex and Chill sponsor for the month of October: Ketobrick
- Apply for one-on-one coaching with Rachel at www.metflexlife.com/apply
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Danny at Fat Fueled Family and on Instagram @DannyVega.MS
Native of Miami, Florida, Danny is the co-host of the Fat Fueled Family podcast with his wife Maura Vega. Danny received his bachelor’s degree in political science from Columbia University and his Master’s of Science in Human Performance from the University of Florida.
With their podcast and the Fat Fueled Family blog, Danny and his wife Maura hope to spread their love for nutrition and fitness to other families who have the same goals of raising their kids to thrive and setting them up for a lifetime of success.
In this episode we dive deep into building muscle, how to match your training goals to your diet, the importance of investing in a coach, perfecting your form in the gym to maximize results and more!
"You have to standardize the stimulus. If you don't, why would you add weight. If you're not really doing the prescribed amount of reps perfectly now, then why would you add weight?" Danny Vega
Todays Questions:
- In terms of building muscle: Where should I start? How much lifting and how much cardio?
- What are types of progressive overload to build muscle?
- How often do you need to switch up a lifting routine so that you don't plateau?
- Is there a reasonable amount of fat gain while trying to build muscle?
- How do you build significant muscle on a low carb diet?
- What's a good post workout meal if you're following a keto diet?
- I have adrenal fatigue, and I've read that it's better to exercise before noon, for cortisol levels. Any truth behind that?
- What is one thing that you've changed your mind about in the past year? Why?
Top Takeaways:
- Danny’s recommended ‘cardio base’ to pair with building muscle
- The importance of committing to a fitness program/coach versus program hopping
- How to ensure your workouts are balanced to avoid injury
- Tips on post workout meals to reap maximum muscle building benefits
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Rachel introduces Danny Vega @dannyvega.ms back to the show! Danny first appeared on the show early on if you’re interested check out Episode 1: Raising MetFlex Kids, Dual Fuel, & Keto Carnivore with Danny and Maura Vega
- [1:30] Shout out to our sponsor NOW Foods for the month of October!
- [2:00] Rachel’s NOW Foods must haves! Especially now that Puppy Lilo has arrived ;)
- [3:30] Using adaptogens to help alleviate stress
- [5:00] If you want to check out NOW Foods Click HERE! Use the code METFLEXLIFENOW10 for $10 off a $40 purchase
- [6:00] Welcome back! Rachel introduces Danny Vega @dannyvega.ms to the listeners
- [7:00] Danny gives a brief bio about himself and how he transformed his passion into a career
- [8:30] Suzanne Venker
- [11:00] Question: In terms of building muscle: Where should I start? How much lifting and how much cardio?
- [14:30] Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
- [16:00] Question: What are types of progressive overload to build muscle?
- [24:30] Film yourself! It’s important to see your form and your body position to ensure you are doing the exercises correctly
- [26:00] Question: How often do you need to switch up a lifting routine so that you don't plateau?
- [28:00] Brett Contreras book
- [30:30] “Principles are few, methods are many”
- [36:00] Question: Is there a reasonable amount of fat gain while trying to build muscle?
- [47:30] Tara Garrison: “Muscles are calorie absorbers”
- [49:00] Question: How do you build significant muscle on a low carb diet?
- [55:30] Question: What's a good post workout meal if you're following a keto diet?
- [56:00] Eat to Evolve
- [54:30] What is the anabolic window?
- [1:01:00] Question: I have adrenal fatigue, and I've read that it's better to exercise before noon, for cortisol levels. Any truth behind that?
- [1:05:30] Question: What is one thing that you've changed your mind about in the past year? Why?
- [1:08:00] You can find Danny on instagram @dannyvega.ms or on their website www.fatfueled.family
- [1:09:00] Thanks for listening to another MetFlex and Chill episode! If you have any questions please feel free to message me on instagram @rachelgregory.cns or email me rachel@metflexlife.com and If you want to check out NOW Foods Click HERE! Use the code METFLEXLIFENOW10 for $10 off a $40 purchase
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel breaks down metabolic adaptation, the importance of nutritional periodization, how to bust through fat loss plateaus and more!
“When you lose weight, your metabolism downregulates as a response to you eating fewer calories and your body getting smaller or lighter. You don't have a 'broken metabolism' -- you're just experiencing metabolic adaptation.” Rachel Gregory
Todays Questions:
- How long can someone be in a calorie deficit for weight loss before it's no longer effective?
- I’m 65 pounds down with keto but can't get below 200 ever. I’m doing CrossFit and watching calories? What do I do?
- I feel sick when I try to eat higher carbs to get metflex. Do I gradually increase carbs?
- Have you researched eating based on your menstrual cycle?
Top Takeaways:
- A common misconception about metabolism
- Six reasons why metabolic adaptation occurs
- Telltale signs it might be time for a diet break
- How to strategically increase carb intake after long term keto/low carb
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Today is a solo Q&A for you all! Thank you Ketobrick for sponsoring the Friday episodes of MetFlex and Chill for the month of October!
- [0:00] Use the code METFLEXLIFE when you purchase at ketobrick.com to be entered to win a free month supply of keto bricks!
- [0:30] Question: How long can someone be in a calorie deficit for weight loss before it's no longer effective?
- [1:00] The concept of nutritional periodization
- [4:30] The Thermic Effect of Food: #1 Reason All Calories Are NOT Equal
- [11:30] Signs it may be time to take a diet break
- [17:00] Question: I’m 65 pounds down with keto but can't get below 200 ever. I’m doing CrossFit and watching calories? What do I do?
- [20:30] Do I Need To Track Macros To Lose Weight? And Common Mistakes When Tracking Macros
- [23:30] In order to build muscle you should be following a program that includes hypertrophy training
- [24:30] Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
- [25:30] Check out Rachel’s exercise programs at metflexlife.com
- [25:30] Question: I feel sick when I try to eat higher carbs to get MetFlex. Do I gradually increase carbs?
- [26:00] Episode 21: The Science of Metabolic Flexibility with Dr. Mike T Nelson
- [29:30] Consuming naked carbs could be contributing to ill feelings
- [31:00] Question: Have you researched eating based on your menstrual cycle?
- [31:30] Episode 9: Stress and Fat Loss, Hormone Balance, and Carb Cycling with Ali Miller or Episode 48: Hormones, Birth Control, Carb-Ups, Sleep Hygiene, Resistance Training, & More! with Dr. Jaime Seeman
- [33:00] Shout out to Ketobrick for sponsoring MetFlex and Chill for the month of October! Use the code METFLEXLIFE when you purchase to be entered to win a free month supply of keto bricks!
- [33:30] If you’re enjoying this podcast the best way to help grow it is to take a screenshot and share it to your instagram story and tag @rachelgregory.cns or if you want to be really helpful you can leave a review on the Itunes podcast app!
THINGS MENTIONED IN THIS EPISODE:
- The Thermic Effect of Food: #1 Reason All Calories Are NOT Equal
- Do I Need To Track Macros To Lose Weight?
- Common Mistakes When Tracking Macros
- Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
- Episode 21: The Science of Metabolic Flexibility with Dr. Mike T Nelson
- Episode 9: Stress and Fat Loss, Hormone Balance, and Carb Cycling with Ali Miller
- Episode 48: Hormones, Birth Control, Carb-Ups, Sleep Hygiene, Resistance Training, & More! with Dr. Jaime Seeman
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Dr. Paul Saladino at his websites www.heartandsoilsupplements.com and www.thecarnivorecodebook.com, on Instagram @carnivoremd and twitter @carnivoremd.
Dr. Paul Saladino is the leading authority on the science and application of the carnivore diet. He has used this diet to reverse autoimmune issues, chronic inflammation, and mental health issues in hundreds of patients, many of whom had been told their conditions were untreatable.
He is the host of the popular Fundamental Health podcast and the author of the bestselling book, The Carnivore Code. Dr. Saladino is board certified as a Physician Nutrition Specialist and in psychiatry and completed residency at the University of Washington. He lives in Austin, TX and can frequently be found exploring wild places when he is not writing, researching, or working with clients.
In this episode, we talk about how to successfully approach the carnivore diet, how to reincorporate carbs after long term strict carnivore, the value of honey, the plant toxicity spectrum and much more!
"We want to be metabolically flexible. We want to have the ability to metabolize fats and glucose. When you find a sweet spot with carbohydrate cycling, that is what you achieve." Dr. Paul Saladino
Top Takeaways:
- Common misconceptions around fiber
- Limiting linoleic acids in your diet starts with these types of oils
- Top five foods to avoid high in linoleic acid
- Top five foods to consume high in stearic acid
- Dr. Saladino’s recommendation on fish oil
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Rachel gives a brief bio of today’s guest Dr. Paul Saladino @carnivoremd
- [0:30] This episode includes how to successfully approach the carnivore diet and how to re-incorporate carbs back into your diet after being carnivore
- [1:00] Shout out to our sponsor NOW Foods for the month of October!
- [2:00] Rachel’s NOW Foods must haves!
- [3:30] If you want to check out NOW Foods Click HERE! Use the code METFLEXLIFENOW10 for $10 off a $40 purchase
- [4:00] Rachel introduces guest Dr. Paul Saladino to the listeners
- [4:30] Dr. Saladino breaks down his medical background along with his passion for exploring the world and nature
- [6:30] Known also as the ‘Carnivore Doctor’
- [7:30] A quick summary of Dr. Saladino’s five tiers of how to approach the carnivore diet
- [7:30] The Carnivore Code
- [17:00] Breakdown of common misconceptions around fiber
- [21:00] Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms
- [25:00] Question: Do you think carnivore works as well for women as it does for men? And can it cause hormone issues?
- [26:30] Fundamental Health
- [31:00] Dr. Saladino’s view on metabolic flexibility-specifically going from one side of the spectrum (strict carnivore or keto)
- [34:30] Question: Do you really eat honey? A deepdive into reintroducing this carbohydrate!
- [43:30] Question: What are your thoughts on pork rinds health wise?
- [45:30] Linoleic acid and why it makes you fat
- [52:00] Question: What are the top five foods high in linoleic acid versus stearic acid? The ones that you want to avoid for linoleic acid and top five, you'd want to start consuming more of for stearic acid.
- [55:00] Question: Is fish oil necessary when eating nose to tail?
- [57:30] Question: Do you include fish in your diet at all?
- [1:00:30] Question: What’s your take on loose stools on carnivore and how to reintroduce veggies if one doesn't want to be a carnivore forever?
- [1:02:30] Question: Is there a spectrum for toxic to least toxic plants?
- [1:03:00] The Carnivore Code
- [1:04:00] Question: What is something that you've changed your mind about in the last year? And why?
- [1:07:00] If you’re curious about Dr. Saladino’s work check out his website www.heartandsoilsupplements.com and on Instagram @carnivoremd
- [1:07:00] If you’re enjoying the show please share as it will help grow the show! Tag Rachel @rachelgregory.cns if you screenshot an episode and add it to your story
- [1:07:30] Thank you Now foods for sponsoring the show for the month of October! If you want to check out NOW Foods HERE! Use the code METFLEXLIFENOW10 for $10 off a $40 purchase
Studies mentioned on honey:
- Substituting Honey for Refined Carbohydrates Protects Rats from Hypertriglyceridemic and Prooxidative Effects of Fructose
- Effect of honey in preventing gingivitis and dental caries in patients undergoing orthodontic treatment
- Antibacterial Activity of Honey on Cariogenic Bacteria
- Effect of Ethiopian multiflora honey on fluconazole-resistant Candida species isolated from the oral cavity of AIDS patients
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Ashleigh VanHouten on Instagram @themusclemaven and subscribe to her podcast Muscle Maven Radio
In today’s Q&A episode Ashleigh and Rachel take on listeners' questions all about building muscle--how to track muscle gains, adequate amount of time to give yourself if you're in a building phase, supplements, shifting your mindset when stepping on the scale, and much more!
"If we could build only muscle, that would be amazing. But it doesn't work like that. We can't just build muscle and not have a little bit of body fat come with it." Rachel Gregory
"One of the biggest errors in changing your lifestyle when following a diet or workout plan is that people quit right before they start to see a change." Ashleigh Vanhouten
Today’s Questions:
- Have you heard of maingaining? And if so, do you have any thoughts? Is it legit or hogwash?
- When doing a building phase, how long should you stay in it to see optimal results?
- What's a good rule of thumb to assess the ideal rate of fat gain when bulking?
- How do I track if I'm gaining muscle? And how do I know if what I'm doing is working?
- What are the best supplements to optimize muscle growth and retention?
Top Takeaways:
- Recommended amount of time to dedicate if you want to see optimal muscle growth
- A simple rule of thumb to follow when assessing rate of fat to muscle gain
- Ashleigh's advice on how to take on supplements
- One of the top researched supplements in the world
Show Notes:
- [0:00] Welcome back to another Q&A episode with Rachel and Ashleigh @themusclemaven!
- [1:00] Today’s episode is a deep dive into building muscle
- [2:00] Thank you Ketobrick for sponsoring the Friday episodes of MetFlex and Chill for the month of October!
- [3:00] Use the code METFLEXLIFE when you purchase at ketobrick.com to be entered to win a free month supply of keto bricks!
- [5:00] Ashleigh and Rachel are teaming up to do a series of Q&A podcast episodes. Today’s topic is primarily around building muscle
- [6:30] Question: Have you heard of maingaining? And if so, do you have any thoughts? Is it legit or hogwash?
- [14:30] Question: When doing a building phase, how long should you stay in it to see optimal results?
- [19:30] What’s a mini cut?
- [24:30] Question: What's a good rule of thumb to assess the ideal rate of fat gain when bulking?
- [27:00] Rachel dives into her building phase experience and uses it as an example to not obsess over numbers--obsess over progress instead!
- [37:00] Question: How do I track if I'm gaining muscle? And how do I know if what I'm doing is working?
- [43:00] Question: What are the best supplements to optimize muscle growth and retention?
- [45:30] Creatine! It’s good for so many things!
- [48:30] Creapure
- [51:00] For gut health check out bioptimizers!
- [52:00] It Takes Guts: A Meat-Eater's Guide to Eating Offal with over 75 Healthy and Delicious Nose-to-Tail Recipes
- [52:30] If you have any questions please reach out! You can find Ashleigh on Instagram @themusclemaven or Rachel @Rachelgregory.cns
- [52:30] Shout out to Ketobrick! Use the code METFLEXLIFE when you purchase to be entered to win a free month supply of keto bricks!
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Stan Efferding at his website Stanefferding.com, and on Instagram @stanefferding and on YouTube @stanefferding
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 lifted in competition. Stan holds the title as the World's Strongest Bodybuilder.
Stan studied Exercise Science at the University of Oregon and has been training high school, Collegiate, and Professional athletes for over 25 years. Stan conducts seminars all over the country for various sports, nutrition, and training techniques. He has appeared in many magazines and writes for Muscular Development, Flex Magazine and Power Magazine. Stan is also a successful Entrepreneur having built three different start-up businesses into multi-million dollar companies.
In this episode we talk about Stan’s depth of knowledge in the bodybuilding industry, the principles of the vertical diet, common causes of micronutrient deficiencies, the importance of whole foods versus supplements, and more!
“It should be a lifestyle -- it should be simple, sensible, and sustainable.” Stan Efferding
Top Takeaways:
- Common causes of micronutrient deficiencies and how it can affect your overall health and performance
- One mineral to add to your daily routine before and after a workout to maximize your energy levels
- Stan’s view on keto and metabolic flexibility
- Stan’s take on the difference between health and fitness
Show Notes:
- [3:30] Happy Tuesday! Rachel gives a brief bio about today’s special guest!
- [4:00] Rachel Announces newest sponsor for the month of October! Thank you Now Foods!
- [5:00] Use the code METFLEXNOW10 for $10 off an order of $40 or more!
- [6:00] Welcome back to MetFlex and Chill! Rachel introduces Stan Efferding @stanefferding to the listeners!
- [8:30] Get Vertical! What’s that all about?
- [11:00] A snapshot of the vertical diet
- [14:30] Sugar alcohols and sharting your pants
- [15:00] Fodmap diet breakdown and the sustainability behind it
- [23:00] Stan’s take on why sodium is so important
- [24:30] Scant Evidence Behind the Advice About Salt
- [32:00] Question: What is your recommended ideal pre and post workout meal?
- [37:30] Question: What is your view on the ketogenic diet? Metabolic Flexibility?
- [49:30] Question: Supplements...what's worth it and what's not?
- [57:00] Question: What's something that you would tell yourself, if you could go back 10 years ago?
- [59:00] If you want to be healthy don’t compete
- [1:05:00] You can find Stan Efferding at his website Stanefferding.com, on Instagram @stanefferding and on YouTube @stanefferding
- [1:05:30] If you’re interested in checking out Now Foods products check it out HERE! If you’re loving this episode please share with someone who might like it too and tag @rachelgregory.cns
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel breaks down heart rate zones and how to use them during a workout, how to successfully incorporate a deload week to prevent burnout, favorite protein powders and more!
“It’s important to incorporate deload weeks in any training that you're doing, so you can effectively manage fatigue [mentally and physically] and recover optimally.” Rachel Gregory
Today's Questions:
- When tracking heart rate during cardio, is the benefit in keeping the heart rate up for a period of time or being able to rev it up and take it down efficiently that's making the most impact?
- How often do you take a deload week when you’re lifting to gain muscle? Do you eat differently during the deload week?
- Do you recommend protein shakes for someone new to keto? If so, which one?
- Best nutritional science books?
Top Takeaways:
- A simple formula to use to calculate your max heart rate
- The different heart rate zones and how to use them
- Rachels recommendation on when it’s time to take a deload week
- A list of tasty ways to use your protein powder... other than shakes
- Top nutrition science book must-haves
Show Notes:
- [0:00] Welcome back to MetFlex and Chill Q&A Friday! Rachel announces the first sponsor of the podcast! Thank you Ketobrick!
- [1:00] Ketobrick comes in six different flavors and if you’re interested in trying one check them out!
- [1:30] If you use the code METFLEXLIFE when you purchase, you will be entered to win a free month supply of keto bricks!
- [2:00] Question: When tracking heart rate during cardio, is the benefit in keeping the heart rate up for a period of time or being able to rev it up and take it down efficiently that's making the most impact?
- [2:30] Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
- [6:00] A formula to calculate your max heart rate
- [7:00] A break down of the five heart rate zones: zones 1-5
- [7:30] Episode 56
- [12:00] Question: How often do you take a deload week when you’re lifting to gain muscle?
- [16:00] Question: Do you eat differently during the deload week?
- [18:30] Question: Do you recommend protein shakes for someone new to keto? If so, Which ones?
- [21:00] All Calories Not Equal Blog
- [23:30] Ways Rachel uses protein powders aside from just drinking them! Protein Ice Cream Recipe, Protein Pancakes Recipe, Protein Muffins Recipe
- [24:00] Perfect Keto, Perfect Keto Collagen Powder, Active Stacks Beef Protein, Legion athletics whey protein, Legion athletics casein powder, and Organifi Complete Protein
- [25:00] Favorite protein powders!
- [25:30] Episode 43: All Things PROTEIN with Shawn Wells
- [27:00] Rachel’s top book recommendations can be found HERE on Amazon
- [28:30] The Hungry Brain, Deep Nutrition, Primal Fat Burner, Wired to Eat, The Woman's Book, The Muscle & Strength Pyramid Nutrition Edition, The Art and Science of Low Carbohydrate Performance by Jeff Volek and Stephen Phinney, The Ketogenic Bible
- [30:00] Be sure to check out Ketobrick! If you use the code METFLEXLIFE when you purchase, you will be entered to win a free month supply of keto bricks!
THINGS MENTIONED IN THIS EPISODE:
- MetFlex and Chill Podcast has its first sponsor! Check out Ketobrick HERE!
- Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
- All Calories Not Equal Blog
- Episode 43: All Things PROTEIN with Shawn Wells
- Rachel’s Recommended Products
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Robert Sikes at his website Keto Savage, on Instagram @ketosavage, on Facebook @TeamSavage, and You Tube @LiveSavage.
Robert Orion Sikes is a lifetime natural, competitive bodybuilder. He started training as a junior in high school weighing a whopping 115 pounds. In the beginning, he followed traditional, “bro-dieting” wisdom which consisted of eating 6 or 7 meals a day filled with carbohydrates and very high protein. This nutritional protocol led to a downward spiral of health issues and disordered eating. After his third bodybuilding competition, Robert decided to try something new and began experimenting with a high fat, strict ketogenic approach to bodybuilding. He formulated his own approach to contest prep nutrition leveraging keto, and earned his pro-status with bodybuilding in 2017. Robert has since dedicated his life to learning and teaching others the benefits of following a well-formulated, ketogenic lifestyle. The lessons learned led to his creation of the Keto Brick, a 1,000 calorie, ketogenic performance meal.
Robert now works alongside his wife Crystal and their amazing team to continually create content and add a ton of value within this community. His mission is, and will continue to be, empowering others to believe in themselves and truly tap into their full potential by optimizing their body and mind.
In this episode, we talk about using a ketogenic diet for both competitive and ‘gen-pop’ bodybuilding, the effects of being in a continuous caloric deficit, the importance of nutritional periodization, reverse dieting, ‘practicing maintenance,’ pursuing business goals and more!
"When you can get to the point where your metabolism is upregulated enough that you can consume a surplus of calories and not have adverse effects, that's when you know you're doing something right." Robert Sikes
Top Takeaways:
- Why we can’t put on significant muscle without a little bit of body fat coming along for the ride
- Reasons keto may have stopped working for you after a period of time
- The importance of using other metrics alongside the scale to record data
- A wise piece of advice if you’re itching to start your own business
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Rachel introduces the listeners to special guest Robert Sikes @ketosavage
- [0:30] Robert chats about the early days of bodybuilding and traditional “bro-dieting” tactics
- [2:30] The concept of nutritional periodization
- [4:00] Can you talk about how you look at nutritional periodization in terms of going through cuts, going through periods of maintenance, going through periods of bulking? And what you've seen from that, and then also working with your clients?
- [11:30] Roberts perspective of reverse dieting for the general population vs. bodybuilding competitors
- [16:00] Maintenance in terms of a range vs. a specific number
- [20:00] The effects of being in a continuous caloric deficit
- [24:00] Is it possible to build as much muscle at maintenance level intake vs. a higher surplus?
- [26:00] Why can't we just put on muscle and not put on body fat?
- [27:30] What should you do when keto works fantastic until it doesn't? Three years later and gaining weight again.
- [34:00] I know you promote high fat? Is there any reason to taper fat down and increase protein?
- [37:30] What's your viewpoint on this concept of metabolic flexibility?
- [44:00] How long do you plan to keep up that amount of muscle? It seems super time-consuming.
- [47:00] Why would someone begin losing muscle, not enough calories, or not enough exercise?
- [49:00] Robert dives into the early stages of his business ideas and how he became a serial entrepreneur. In a great way!
- [1:01:30] What's something that you've changed your mind about in the last year? And why?
- [1:04:00] Episode 39: Becoming Lady Savage with Crystal Sikes
- [1:06:00] You can check out all of Roberts’ businesses here: Keto Brick, Live savage, apparel, Keto Savage
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, Rachel breaks down all things cardio in relation to its effectiveness with fat loss, body recomposition, overall health and more!
"Cardio should be incorporated in some form into your training. But know that you do need to do this strategically and with purpose in order to get optimal results." Rachel Gregory
Todays Questions:
- When it comes to cardio, when should you incorporate steady-state, interval, and/or sprint style cardio into your strength training?
- What is your take on the very popular 20 minute HIIT training exercise programs?
Top Takeaways:
- The two main systems your body uses to create ATP AKA Energy
- Two guidelines Rachel bases her cardio recommendations on to optimize results
- Nutrition, resistance training, cardio -- the hierarchy to efficiently reaching your goals
- One key factor to pay attention to that often gets ignored during your fitness journey
- Health benefits of aerobic cardio training
Show Notes:
- [0:00] Welcome back to MetFlex and Chill! Rachel takes a deep dive into all things cardio!
- [1:30] Question: When it comes to cardio, when should you incorporate steady state interval and or sprint style cardio into your strength training regimen
- [4:00] Two main energy systems that produce ATP: Aerobic System and Anaerobic System
- [3:40] The anaerobic system has two subdivisions: Anaerobic Lactic System and the Anaerobic-Alactic System
- [7:00] First energy system: Aerobic System (with oxygen) a.k.a long term energy or longer than 2-3 minutes
- [9:30] Second energy system: Anaerobic System (without oxygen) a.k.a short term energy
- [9:30] Anaerobic Lactic System explained - without oxygen with lactate
- [14:00] Anaerobic A-Lactic System explained - without oxygen without lactate
- [17:00] Episode 33: Top 5 Supplements Everyone Should Consider with Shawn Wells
- [18:00] Two guidelines Rachel bases her cardio recommendations on to crush your goals
- [18:30] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell
- [27:30] A breakdown on cardio as a stressor and why it's important to strategically add it to your regimen
- [32:30] Question: What is your take on the very popular 20 minute HIIT training exercise programs?
- [36:00] EPOC: excess post exercise oxygen consumption
- [40:00] Benefits of aerobic training
- [43:30] Question (to be continued!): When tracking heart rate during cardio is the benefit in keeping the heart rate up for a period of time, or being able to rev it up and take it down efficiently that makes the most impact.
- [48:00] If you have further questions about this episode or in general, please reach out @rachelgregory.cns or visit her website
THINGS MENTIONED IN THIS EPISODE:
- Episode 33: Top 5 Supplements Everyone Should Consider with Shawn Wells
- Episode 45: The Science of Body Recomposition with Dr. Bill Campbell
- Proper Exercise Programming and Planned Movement are Necessary
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Dr. Ben Bikman at his website getHLTH.com , and on Instagram @benbikmanphd, on twitter @benbikmanphd, and facebook benjaminbikmanphd
Dr. Ben Bikman earned his Ph.D. in Bioenergetics and was a postdoctoral fellow with the Duke-National University of Singapore in metabolic disorders. Currently, his professional focus as a scientist and associate professor (Brigham Young University) is to better understand the role of elevated insulin in regulating obesity and diabetes, including the relevance of ketones in mitochondrial function.
In today’s episode, we’re chatting all about insulin! Dr. Ben Bikman answers many common questions related to insulin’s role in metabolic health, fat loss, building muscle, menopause, cancer, pregnancy, and much more!
"Someone who is experiencing metabolic inflexibility, is stuck primarily in glucose burning mode and it's the [chronically] elevated insulin keeping them there." Dr. Ben Bikman
Today’s Questions:
- Why is insulin important to control for long term health? And what happens in your body when you have chronically elevated insulin levels?
-
Does insulin resistance directly cause fat gain?
-
Can insulin resistance impact our ability to build and maintain muscle?
-
What is your viewpoint on working to become as metabolically flexible as possible in both directions, and potentially incorporating a cyclical ketogenic approach or a low carb approach?
- Does menopause cause or increase insulin resistance?
- How often should we test fasting insulin?
- Can insulin be too low?
- Do you think that testing fasting insulin will become more common as we start to learn more about it?
- What’s the relationship between lower insulin, basal metabolic rate, and enhanced energy expenditure?
- A1C versus insulin in terms of prediabetes, and type two diabetes is A1C a correct indicator?
- Is it possible to completely reverse insulin resistance permanently?
- What is your view on the metabolic benefits of ketogenic diets before weight loss? For example, If you have two isocaloric diets --one low carb, the other low fat -- keeping weight constant, will there be different implications on metabolic health?
- Fructose versus glucose when it comes to insulin?
- What is the relationship between insulin resistance and cancer?
- I am 28 weeks pregnant and have been low carb for 10 years. I failed my one hour oral glucose tolerance test. How do I pass the three hour test?
Top Takeaways:
- Three main causes of chronic insulin resistance
- Ben’s ‘rules’ on each macronutrient explained
- A ‘poor man's method’ on how to check your insulin sensitivity
- One drink to avoid giving to your children
- Two types of cancer that are powerfully linked to insulin resistance
Show Notes:
- [0:00] Welcome back to MetFlex and Chill- Rachel introduces guest Dr. BenBikman @benbikmanphd
- [2:00] Question: Why is insulin important to control for long term health? And what happens in your body when you have chronically elevated insulin levels?
- [6:00] Question: Does insulin resistance directly cause fat gain?
- [12:00] Two variables to focus on to help elevated insulin levels: avoid glucose spiking foods and practice better sleep habits
- [13:00] Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease-and How to Fight It
- [13:30] Question: Can insulin resistance impact our ability to build and maintain muscle?
- [16:30] Question: What is your viewpoint on working to become as metabolically flexible as possible in both directions, and potentially incorporating a cyclical ketogenic approach or a low carb approach?
- [26:30] Question: Does menopause cause or increase insulin resistance?
- [28:30] Question: How often should we test fasting insulin?
- [30:00] Question: Can insulin be too low?
- [31:00] Question: Do you think that testing fasting insulin will become more common as we start to learn more about it?
- [34:00] Question: What’s the relationship between lower insulin, basal metabolic rate, and enhanced energy expenditure?
- [42:30] Question: A1C versus insulin in terms of prediabetes, and type two diabetes is A1C a correct indicator?
- [44:30] Fasting Insulin Test
- [45:00] Question: Is it possible to completely reverse insulin resistance permanently?
- [47:30] Question: What is your view on the metabolic benefits of ketogenic diets before weight loss? For example, if you have two isocaloric diets -- one low carb, the other low fat -- and keeping weight constant, will there be different implications on metabolic health?
- [52:30] Question: Fructose versus glucose when it comes to insulin?
- [54:00] Question: What is the relationship between insulin resistance and cancer?
- [56:00] Question: I am 28 weeks pregnant and have been low carb for 10 years. I failed my one hour oral glucose tolerance test.. How do I pass the three hour test?
- [58:00] Lactation awareness while breastfeeding and being in a state of ketosis
- [1:00:00] Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease-and How to Fight It
- [1:01:00] You can find Dr. Ben Bikman on Instagram @benbikmanphd and at his website getHLTH.com
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Ashleigh VanHouten on Instagram @themusclemaven
In this episode we chat about tips to replace undesired habits, remeding gut health with food, seed cycling, the concept of intuitive eating.. and more!
“You will feel so accomplished by the end of the day, just looking back at that one day and saying, ‘Wow, I did it! I was able to just stick with that one day stick with the schedule.’ And that's going to give you momentum into the next day.” Rachel Gregory
“You don't always have to replace everything with food or with something that's going to make you feel like you're settling, right? Because if you're eating for comfort or boredom, not because you're hungry, you don't need to replace that food with a healthier food, because you don't actually need the food.” Ashleigh VanHouten
Today’s Questions:
- What are your thoughts around eating smaller, more frequent meals to improve metabolism and weight loss?
- Is tracking macros necessary? I feel like I like it for the structure but find it also unhealthy or monotonous.
- I started with meal plans but find it hard to stick with them because my lunches are always leftovers. Is there a planner out there I can have more ability to customize while still meeting my whole food macro goals?
- What exactly is Intuitive Eating?
Top Takeaways:
- One simple trick to get back on track if you’re stress or emotionally eating
- How to replace unhealthy habits with new ones… without the cold turkey method
- If you’re spinning your wheels and not seeing results with your plan.. It might be time to invest in a coach
- If you’re experiencing gut distress, it might be beneficial to try an elimination type diet
Show Notes:
- [0:00] Hey Hey! Welcome back to the show! Rachel introduces the solo as a live q&a
- [2:00] Rachel and Ashleigh welcome the S&S challengers back to a live chat about boredom and emotional eating
- [6:00] Ashleigh dives into the topics covered during this episode related to: maintaining good habits while under stress, and comfort boredom/sadness eating
- [10:30] When times are stressful is when it's time to just plan for one day of good habits
- [13:30] How to replace unhealthy habits with new ones
- [18:00] Varying degrees of emotional eating and why it's important to know you’re not alone
- [20:00] Muscle Maven Radio Dr. Elly Michelle | Q&A about hormones...
- [24:00] If you want to change your attitude towards food and the guilt associated with eating.. Check out Wired To Eat by Rob Wolf
- [25:30] The way you feel about food is the way your body metabolizes it
- [27:30] Question: What are your thoughts around eating smaller, more frequent meals to improve metabolism and weight loss?
- [33:00] Dr. Michael Russo, MD The Gut Health Doctor you might want to check out if you have gut health questions
- [35:30] I ate pizza and then the next day I got my period.. Does anyone have that issue?
- [36:00] Episode 16: Blood Sugar Tracking & Fat Loss, Irregular Cycles, and Keto & Breastfeeding Tips, Seed Cycling Part One, Seed Cycling Part Two
- [37:30] Episode 48: Hormones, Birth Control, Carb-Ups, Sleep Hygiene, Resistance Training, & More! with Dr. Jaime Seeman
- [40:30] The Dutch Test: Full Hormone Panel
- [42:30] Question: Is tracking macros necessary? I feel like I like it for the structure but find it also unhealthy or monotonous
- [47:30] Metabolic Flexibility could be considered the healthier approach to ‘If it fits your macros’
- [49:30] Question: I started with meal plans but find it hard to stick with them because my lunches are always leftovers. Breakfasts are pretty simple. Is there a planner out there I can have more ability to customize while still meeting my whole food macro goals.
- [56:30] What exactly is Intuitive Eating?
- [59:00] The Hungry Brain
- [59:30] Atomic Habits
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Kristi Storoschuk at her website www.krististoroschuk.com or (www.getoldslowly.com), on Instagram @krististoroschuk and on twitter @krististors.
Kristi Storoschuk, BSc (Hons.) is a science communicator with a research focus on ketogenic diets, metabolic therapies, and fasting for health optimization. She currently works alongside the world’s leading ketogenic researchers providing scientific education for the mainstream audience. Outside of her research, you will find her traveling the world, doing CrossFit, and optimizing her health through diet and lifestyle.
In this episode, we chat about Kristi’s experiences with different diet protocols, how to use carbs as a tool while doing keto, the difference between nutritional ketosis and exogenous ketosis..and much more!
"We want our bodies to use whatever fuel we throw at it because at the end of the day, basically every chronic disease is associated with metabolic inflexibility, insulin resistance, and systemic inflammation." Kristi Storoschuk
Top Takeaways:
- How to shift your mindset to look at diets on a spectrum versus ‘one diet fits all’ mindset
- The difference between nutritional ketosis and exogenous ketosis
- Why too many veggies could be a negative thing for your gut health
- The importance of utilizing both fuel sources to maintain metabolic flexibility
Show Notes:
- [0:00] Welcome back to MetFlex and Chill- Rachel introduces Kristi Storoschuk @krististoroschuk to the show
- [0:30] Kristi’s background and path leading into the health, wellness and holistic health
- [4:30] Experimenting with different diets and CrossFit
- [9:00] A breakdown of the view of calories and plant based foods in the health space
- [13:30] Experimenting with the carnivore diet and some side effects felt during Crossfit
- [16:00] Possible side effects of consuming too many plants/vegetables
- [27:30] Kristi’s view on the ketogenic diet involves… carbs!?
- [28:00] Episode 9: Stress and Fat Loss, Hormone Balance, and Carb Cycling with Ali Miller
- [28:30] Episode 6: Women’s Health and Related Keto Issues Specific to Women with Dr. Jaime Seeman
- [31:00] Instead of looking at food as a diet, look at the diets as a spectrum
- [35:00] Questions: Do you think that the carbs played a role in helping you to regain your period? Or do you feel like it was just because you increased your calorie intake?
- [46:00] Kristi’s views on exogenous ketones and benefits of using them
- [49:00] The difference between nutritional ketosis and exogenous ketosis
- [57:00] Question: Is there anything that you've changed your mind about in the last year and why?
- [57:30] View on meat and carbohydrates in the diet!
- [59:00] It comes down to whole foods… and lack of food access sometimes
- [59:30] You can find Kristi on instagram @krististoroschuk or on her website https://krististoroschuk.com/
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, I dive into common causes of bloating and how to remedy them, tips around fasting and time-restricted eating, how to align training to crush your goals in a fasted or fed state, and more!
“You want to make sure that you’re in a parasympathetic state [when eating] because that's when you’ll optimize digestion.” Rachel Gregory
Today's Questions:
- Causes of bloating after eating? I start the day with a flat stomach and end it feeling pregnant.
- What’s the difference between intermittent fasting and time-restricted feeding?
- Does training outside of your eating window while doing intermittent fasting impact your body in a negative way?
Top Takeaways:
- Common causes of bloating and tips to decrease bloating
- One super helpful tip to start the production of digestive enzymes
- Two at-home tests to try if you think you have low stomach acid
- Tips around fasting and time-restricted eating to best suit your goals
Show Notes:
- [0:00] Welcome back to another Q&A episode! If you’re enjoying this podcast and think someone will too please share :) :) take a screenshot, tag @rachelgregory.cns on Instagram
- [0:30] If you’re interested in more podcast episodes, 1-on-1 coaching, recipes, free educational content and much more.. visit my website: www.metflexlife.com
- [1:00] Question #1: Causes of bloating after eating? I start the day with a flat stomach and end it feeling pregnant.
- [2:00] The most common causes of bloating!
- [2:30] Bloating cause #1: Not chewing your food enough
- [3:30] Food preparation and preparing your body to eat actually starts the production of digestive enzymes
- [4:30] Bloating cause #2: Lacking the necessary amounts of digestive enzymes
- [5:00] Episode 22: Veggies & Bloating, How To Know If You’re Metabolically Flexible, Low Energy During HIIT, The Lion Diet, and More!
- [5:00] Bloating cause #3: Drinking too much fluid while you're eating
- [6:00] Bloating cause #4: Eating in a stressed-out state or focused on something else while you're eating
- [7:00] Bloating cause #5: Distracted while eating i.e focusing on t.v, phone, etc.
- [7:30] Bloating cause #6: Veggies
- [8:00] If you’re interested in tips and tricks on how to properly cook vegetables to decrease bloating check out Episode #22
- [8:30] Bloating cause #7: Low stomach acid
- [8:30] Episode 12: Pre-Workout Nutrition, Testing for Low Stomach Acid, and the Truth About Spiked Seltzer
- [9:00] Bloating cause #8: eating too large of portion size and eating foods that cause food allergies or intolerances
- [11:30] Bloating cause #9: Consuming too many sugar alcohols
- [12:30] Bloating cause #10: Chewing gum!
- [13:30] Bloating cause #11: Drinking carbonated H2O
- [14:30] Question #2: What’s the difference between intermittent fasting and time-restricted feeding?
- [16:00] Common approaches to intermittent fasting
- [18:30] Time-restricted feeding
- [20:00] Question #3: Does training outside of your eating window while doing intermittent fasting impact your body in a negative way?
- [23:00] Thanks for listening! Remember...If you're enjoying these Q&A sessions or podcasts, please make sure to share it out with your friends and family. Take a screenshot of the episode posted on Instagram and tag me @rachelgregory.cns
THINGS MENTIONED IN THIS EPISODE:
- For more tips, free content, and recipes, or to apply to work with me, visit my website
- Episode 22: Veggies & Bloating, How To Know If You’re Metabolically Flexible, Low Energy During HIIT, The Lion Diet, and More!
- Episode 12: Pre-Workout Nutrition, Testing for Low Stomach Acid, and the Truth About Spiked Seltzer
- Intermittent Fasting tools
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Dr. Jill Crista at her website https://drcrista.com, and on Instagram @drjillcrista
Dr. Jill Crista is a naturopathic doctor, best-selling author, and internationally recognized educator on mold illness. She helps people recover their health after exposure to toxic mold.
Dr. Crista is the author of Break The Mold: 5 Tools To Conquer Mold and Take Back Your Health. She also provides online training for medical practitioners to help them become Mold-Literate; to efficiently and effectively identify and treat their mold-sick patients.
In this episode, we talk about the effects of mold on the body, what to look out for if you think you have a mold issue in your environment, how to rid mold without a prescription, and much more!
"When I left school, mold was taught to me as an allergy. And it is that, but it's so much more than that..." Dr. Jill Crista
Top Takeaways:
- The mycotoxins in mold act as weapons against protein synthesis which could be hindering your muscle building potential
- Common foods you should store in your fridge and freezer instead of your pantry
- Top herbal remedies to use to protect your body from mold exposure
- Five general methods to use to repair your body from mold exposure
Show Notes:
- [0:00] Welcome back to Metflex and Chill-Rachel introduces Dr. Jill Crista to the listeners
- [0:30] Dr. Crista gives her background in the natural medicine field and being a naturopathic doctor
- [4:00] What is mold? How does mold manifest? What are some signs and symptoms that you’ve been exposed to mold?
- [7:00] Is mold visible to the eye? Where to look for mold in your home!
- [8:00] Dr. Crista’s comparison to mold symptoms and alcohol: “breathe moldy air.. get drunk.”
- [11:00] The relationship between mold and allergies and how the relationship between the two can manifest
- [14:00] Developing onset allergies and how it could be related to mold
- [16:30] Mold and Protein Synthesis: The reason why you might not be seeing results in the gym
- [20:00] Ways to test for mold in your home
- [20:30] Dr. Crista’s mold questionnaire: https://moldquiz.com
- [22:00] One way to test is called a urinary mycotoxin test
- [24:30] Tips on what to do if you’ve been exposed to mold
- [25:00] The first step: avoidance!
- [29:30] Common foods you should store in the fridge/freezer… not in the pantry!
- [31:00] Dr. Crista’s general methods for repairing your body from mold. First, avoidance. Second, fundamentals. Third, protecting your body from more mycotoxins. Fourth, repair. Fifth, fight the mold!
- [34:30] The Ketogenic Diet could help treat symptoms of mold toxins in your body
- [37:00] Milk Thistle: a mold remedy!
- [41:30] Time frames for avoiding a moldy living or work space
- [44:30] How mold impacts protein synthesis
- [48:30] Dr. Crista’s book is called Break the Mold: Five tools to conquer mold and take back your health. You can visit her website https://drcrista.com for tools and blogs or find her on Instragram @drjillcrista and Facebook @drjillcrista
- [49:00] If you’re a practitioner and may be interested in learning about mold in your practice check out this course called: Are you missing mold?
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this episode, I dive into the key components of why mindless and emotional eating occur, simple workout splits to maximize your training, and how to turn a cheat meal into a treat meal without the guilt!
“The biggest thing to realize is awareness is the first step. Finding ways to create awareness around your behaviors is the most important thing you can do. That will help you start to learn how to work towards changing and adapting these behaviors, and creating better habits that work for you, rather than against you.” Rachel Gregory
Todays Questions:
- I know I’m not hungry, but I have the ‘wanting’ to eat food. What is the reasoning for this?
- Do you ever do full-body workouts or only focus on specific muscle groups a day?
- What are some recovery tips you can share after having drinks and a cheat meal?
Top Takeaways:
- Emotional and mindless eating could be caused by an evolutionary mismatch.
- Awareness before any change is the most important step for a successful outcome.
- The 5 key movement patterns to hit all the necessary muscle groups within your training.
- If you’re going through a constant restrict-binge-restrict cycle.. It might be time to invest in a coach.
Show Notes:
- [0:00] Welcome back to another Q&A episode! New business name: MetFlex Life
- [0:30] If you’re interested in podcasts, 1-on-1 coaching, recipes, free educational content and much more.. visit my website: www.metflexlife.com
- [1:00] If you’re enjoying this podcast and think someone will too PLEASE SHARE! :) take a screenshot, tag @rachelgregory.cns on Instagram
- [1:30] Question #1: I know I’m not hungry, but I have the ‘wanting’ to eat food. What is the reasoning for this?
- [2:30] Stephan Guyenet - The Hungry Brain
- [3:30] The conflict between the conscious brain and non-conscious brain
- [7:30] The concepts of moderation vs. abstinence
- [8:30] The dopamine effect: hyper palatable food that causes our brain to want more
- [12:00] Emotional and mindless eating can turn into a habit
- [13:00] Check out the Emotional Eating Blog on my website for step-by-step guidance
- [14:30] Question #2: Do you ever do full-body workouts or only focus on specific muscle groups a day?
- [15:30] Three main variables that actually build the foundation of your training program
- [16:00] First is Volume - total amount of work that’s performed, Second is intensity - the amount that you’re lifting or the intensity of effort
- [18:00] Third is frequency - how you spread your training out throughout the week
- [18:30] Downfalls of body part splits or training one muscle group per day (AKA ‘bro splits’)
- [20:00] Five key muscle movement patterns to hit all the necessary muscle groups
- [23:00] Episode 32: Building an anti fragile core: the secret to sexy and functional abs
- [28:30] Question #3: What are some recovery tips you can share after having drinks and a ‘cheat meal’?
- [31:00] Biggest key to successfully come back from a cheat meal.. Plan ahead and know what your goal is
- [32:00] Calorie cycling and implementing refeeds
- [34:00] If you’re going through a binge-restrict cycle, it might be time to invest in a coach!
- [36:00] NEAT! (Non-Exercise Activity Thermogenesis)
- [37:00] Thank you for listening to this episode!
- [37:30] If you enjoyed the episode, as always, please share it out to your friends and family. And help me spread the word about the show. Take a screenshot of the episode and tag me in your story @rachelgregory.cns on Instagram
THINGS MENTIONED IN THIS EPISODE:
- Rachel’s new website: www.metflexlife.com
- Stephan Guyenet - The Hungry Brain
- Emotional Eating Blog
- Episode 32: Building an anti fragile core: the secret to sexy and functional abs
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Ashleigh Vanhouten at http://ashleighvanhouten.com/, and on Instagram @themusclemaven.
Ashleigh is a health and fitness podcaster, writer, speaker, and self-proclaimed muscle nerd. She has been a writer for Paleo Magazine for seven years, and she hosts the Muscle Maven Radio podcast, interviewing some of the leading minds in exercise and nutrition methodology and ancestral health and wellness. Ashleigh is a nationally ranked natural figure competitor and also dabbles in Strongman, powerlifting, arm wrestling and BJJ, although her biggest hobby is trying to convince people to eat organ meat – she’s written a cookbook called It Takes Guts and it’s available now on Amazon.
In this episode, Ashleigh and I chat about the numerous benefits that come from incorporating organ meats into your diet, the unpopular truth of what it takes to actually build a muscular, ‘toned’ physique, how to be intentional with your goals during the current pandemic..and lots more!
“If you want to make significant body composition changes, you're going to have to be willing to eat more than you think you should, especially if you live in a caloric deficit all the time.” Ashleigh Vanhouten
“My focus now, and in the next eight months, is doing my best to be comfortable with being uncomfortable.” Rachel Gregory
Top Takeaways:
- Debunking the misconceptions of eating organ meats
- How to prioritize your goals mentally, emotionally, and physically during this pandemic
- The unpopular truth behind looking ‘toned’ and gaining muscle for women
- The importance of prioritizing recovery to reach your goals
Show Notes:
- [0:00] Rachel dives into what today’s show is all about with guest Ashleigh Vanhouten
- [1:30] Don’t forget to screenshot, tag @rachelgregory.cns, and post to instagram!
- [2:30] Welcome back to MetFlex and Chill- Rachel introduces the listeners to Ashleigh Vanhouten @themusclemaven
- [3:30] Episode 3: Building A Confident, Flexible, Badass with Ashleigh VanHouten
- [5:30] Episode 42: Fasting Q&A with Ashleigh VanHouten
- [5:30] Ashleigh gives the listeners a quick background about herself
- [9:00] A dive into Ashleigh’s cookbook: It Takes Guts
- [14:30] Why would you want to eat organ meats?
- [20:00] Where to find good quality organ meats - hint: start local
- [20:30] Online sources: US Wellness Meats, Belcampo, Crowdcow
- [22:30] A misconception behind eating liver and kidneys
- [26:00] The Sacred Cow: Diana Rodgers
- [27:00] Ashleigh's recommendations on which organs are most palatable to start with!
- [35:30] Quarantine positives… yes, it comes down to practicing gratitude!
- [36:30] Quarantine goals: mentally, physically, and emotionally
- [50:30] Rachel chats about her current physique goals around building muscle
- [52:30] Ashleigh’s opinion about gaining weight to build muscle
- [57:30] Instant gratification vs. long term goals for building muscle
- [1:02:00] The importance of recovery after a workout
- [1:07:00] Ashleigh’s book It Takes Guts is on pre order now!
- [1:07:30] You can find Ashleigh on Instagram @themusclemaven, on her website, and if you want to check out her podcast: Muscle Maven Radio!
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
Listeners can find Dr. Jaime Seeman on her website, on YouTube at Doctor Fit and Fabulous, and on Instagram @doctorfitandfabulous.
Dr Jaime Seeman is a board certified Obstetrician and Gynecologist practicing in Omaha, Nebraska. She has a Bachelor of Science degree in Nutrition, Exercise and Health Sciences and graduated medical school, completing her OBGYN residency at The University of Nebraska Medical Center.
Dr. Seeman is in private practice at Mid City OBGYN offering a full range of services in obstetrics, gynecology, robotic surgery and primary care. She is a fellow in Integrative Medicine at The University of Arizona School of Medicine and a board certified ketogenic nutrition specialist through The American Nutrition Association.
She has a passion for fitness, preventative medicine and ketogenic therapy not only in her medical practice but in her own life. She is married to her husband Ben, a police Sergeant and has three young daughters. Dr. Seeman was crowned Mrs Nebraska 2020 and will make a run for Mrs. America in the fall. She also appeared on the NBC Titan games with Dwayne “The Rock'' Johnson placing in the Top 6.
In this Q&A episode with Dr. Jaime Seeman we chat about the complexities related to hormones, carbs and menstrual cycles, birth control, and much more!
“I think the goal is to get to a point where you can still eat carbs, but maintain insulin sensitivity and have the best of both worlds with this dual fuel mentality of baseline fat oxidation, and using carbs for more performance and things like that.” Dr. Jaime Seeman
Top Takeaways:
- Best phase to carb up during your menstrual cycle
- If you take an oral contraceptive you may need this supplement
- Simple strategies to adopt to get the most out of your sleep
- A common misconception around resistance training you need to forget
Show Notes:
- [0:00] Live Q&A with Dr. Jaime Seeman
- [1:00] Dr. Jaime introduces herself to the group and gives a brief background
- [1:30] Dr. Jaime’s 5 Pillars to health: nutrition, exercise, sleep, stress, and environment
- [2:30] Question: How long can I expect it to take to restore my cycle by implementing carb ups? When you have HPA axis dysfunction?
- [5:00] Leptin, Ghrelin and the relationship between the two hormones
- [7:00] Question: Do you recommend carbing up around parts of your cycle versus what works for your lifestyle?
- [7:30] Phases of menstrual cycles and when it's best to implement carb ups
- [9:30] Question: If a woman has an endometrial ablation and does not have a cycle. How do they know when or what the hormones are doing?
- [11:00] Question: What is the gold standard hormone test?
- [14:30] Question: On average, how long does it take to get your period back after you have an IUD removed?
- [16:00] Question: What are your beliefs on different birth controls, and which is best in the long term as some can have negative consequences? Or is there a better alternative? (i.e condoms, timing, etc.)
- [17:00] Three categories of birth control: non hormonal, combined contraception, and progesterone only methods
- [19:00] Ramifications of a combined contraception
- [20:00] The Other Pill
- [22:30] Question: What are some important components for having good sleep hygiene?
- [25:30] Question: Can carb backloading help with sleep?
- [28:00] Question: Is there any data surrounding HRV when you start your period, or any factors that cause changes in HRV, or resting heart rate during your cycle?
- [29:30] Question: How do you change your protein amount depending on what's going on versus if you're prepping for something or everyday life. Have you ever felt bad when you eat a lot of protein?
- [34:00] Question: I have a genetic disorder, Wilson's disease. That means I can't eliminate copper normally and take a lot of zinc every day. My husband and I have been trying to get pregnant for almost a year, but I'm curious if the copper in the body can keep my body from ovulating
- [36:00] Question: Can zinc supplements offset the heavier period side effects of a IUD?
- [37:00] Question: What do you recommend for keeping regular on keto?... (yes we are talking bowel movements)
- [40:00] Dr. Jaime gives her perspective on resistance training and cardio
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Listeners can find Adam Schaeuble at MillionPoundMission.com and on Instagram @MillionPoundMission
Adam Schaeuble aka The PHD (previously heavy dude) hit a rock bottom moment in his life where he weighed 327lbs. He then went on his own 100lb weight loss journey and as he was on this journey he started to inspire people in his home town to join him. He started a gym and a bootcamp program and helped his hometown lose over 35,000 lbs in five years.
Now he's the host of the top-ranked health podcast The Million Pound Mission where his goal is to inspire one million pounds of healthy results (which he tracks on his website millionpoundmission.com
In this episode we talk about Adam’s million pound mission, critical steps to adopt now to crush your goals, why practicing mindfulness is just as important as exercise..and much more!
“I'm all about the law of attraction, but you can't spell attraction without action. You have to go out and act in line with your goals.” Adam Schaeuble
Top Takeaways:
- 7 necessary steps to implement for long term weight loss
- Key reasons manifesting mindfulness practices will lead to success
- What’s this implementation alarm challenge??
- Seriously simple strategies to align your short and long term goals
- How to artfully grow a stoic personality
Show Notes:
- [0:00] Welcome back to the show! Rachel welcomes Adam Schaeuble @MillionPoundMission to the listeners
- [1:30] Adam introduces himself and gives his backstory helping his hometown
- [4:30] How Adam coined his name PhD(previously heavy dude)
- [10:00] “I don't care if you're keto or low carb or metflex or, you know, even like a vegetarian... I don’t want you on the standard American diet..that's what's killing people.”
- [11:30] The first hundred pounds fell off by implementing good habits and affirmations
- [15:30] 7 necessary steps for long term weight loss success
- [17:00] Step one: Operate from a ROCK SOLID GAME PLAN
- [18:00] Step two: choose an appropriate amount of time- Adam recommends a 28 day plan
- [19:00] Step three: Have a purpose for your workouts
- [20:00] Step four: thinking strategically about your transformation and danger zones
- [24:30] Step five: Accountability anchor points: set yourself up to succeed
- [27:00] Step six: Find a tribe of like minded people: Community!
- [28:30] Gretchen Rubin: The Four Tendencies
- [29:30] Step seven: Consistency over time
- [32:00] Building a strong mindset and practicing mindfulness
- [32:30] Ryan Holidays Books: Meditations on strategy and life
- [33:00] Adam dives into how he built his life around a 5 year plan by living by a lifestyle rehabilitation statement
- [39:00] Placing value on both short and long term goals
- [40:00] Manifesting a positive attitude on what you can control
- [48:30] podcastingbusiness.school
- [49:00] Take action! Adam’s implementation alarm challenge
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In today’s Q&A episode, we’re chatting all about how to master the art of maintenance, the importance of investing in a coach to bust through a plateau, a common misconception about the ketogenic diet, and much more!
“When we're talking about maintaining, it's important to realize that what's more important than the diet itself and the fat loss itself... is what happens afterwards.” Rachel Gregory
Todays Questions:
- How do you find a healthy weight?
- How do I figure out my maintenance calories and activity level with a Fitbit?
- What’s your opinion on fit tracks and other scales that are supposed to measure more than just weight?
- The best fasting/keto protocol once you’ve reached your goal body fat and want to maintain?
- How do you plan out your cuts and refeeds (How much to cut? How much to refeed?)
Top Takeaways:
- If you’ve hit a plateau or feel like you’re spinning your wheels without getting any results, invest in a coach!
- To build muscle in the most optimal way possible, you must be at maintenance or in a slight caloric surplus
- Appetite suppression while on keto - a popular misconception?
- The most accurate way to find your maintenance caloric intake
Show Notes:
- [0:00] Intro to the episode! Third round of the Keto for Women program starts August 24th, 2020! Follow THIS link to sign up!
- [1:30] How do you find a healthy weight?
- [2:30] Is it possible to gain weight on the ketogenic diet?
- [3:30] Apply for one-on-one coaching with Rachel
- [5:00] How do I find a healthy, achievable amount of muscle weight to gain?
- [5:00] To build muscle you need to follow a progressive, well-structured resistance program
- [9:30] Rachel breaks down a common misconception while following the ketogenic diet
- [12:00] How to figure out my maintenance calories and activity level with a Fitbit?
- [13:00] Using a Fitbit as a means to gather data for feedback
- [15:00] Rachel’s recommendations to find your maintenance caloric intake
- [17:00] The scale doesn’t always matter but sometimes it does
- [22:30] What's your opinion on fittracks and other scales that are supposed to measure more than just weight?
- [26:00] The reasons you may get skewed results from scales that are supposed to measure more than just body weight
- [28:00] What is the best fasting/keto protocol once you've reached your goal body fat and want to maintain?
- [28:30] Maintenance comes back to creating lifestyle habits
- [33:00] How do you plan out your cuts and refeeds? How much to cut? How much to refeed?
- [34:00] If you’re interested in a specific topic discussed check out Rachel’s website
- [40:30] How often is typical refeeding?
- [43:00] Episode 36: Building Muscle And...Losing Body Fat, Liberating Carbs, Fasting & Aging
- [43:30] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell
- [43:30] Thank you for listening! If you’re enjoying this podcast and think someone will too PLEASE SHARE! :) take a screenshot, tag me @rachelgregory.cns on Instagram
- [44:00] Only a few spots left in the Keto For Women Program if you’re interested.. Sign up HERE!
THINGS MENTIONED IN THIS EPISODE:
- Keto For Women Program!
- Rachel's Exercise Programs
- Blog on How To Use The Scale Appropriately
- Episode 36: Building Muscle And...Losing Body Fat, Liberating Carbs, Fasting & Aging
- Episode 45: The Science of Body Recomposition with Dr. Bill Campbell
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Listeners can find Dr. Bill Campbell on Instagram @billcampbellphd.
Dr. Bill Campbell is a Professor of Exercise Science and Director of the Performance & Physique Enhancement Laboratory at the University of South Florida. His research is focused on helping people optimize their physiques within a maintainable lifestyle. He is a litigation consultant/expert witness related to dietary supplementation, a Certified Strength & Conditioning Specialist, and holds the status of “Fellow” of the International Society of Sports Nutrition where he recently served as the organization’s President.
In this episode we talk about habits to adopt to build the body you want for life, the consequences associated with endless dieting, the science behind diet breaks and refeeds, and much more!
“My research focus is to help people optimize their physiques within a maintainable lifestyle.” Bill Campbell
Top Takeaways:
- Two game changing factors in body recomposition: resistance training & protein intake
- Caloric restriction consequences when dieting for an extended amount of time
- Strategic ways to maintain an optimal physique!
- How to incorporate diet refeeds and still lose body fat
Show Notes:
- [2:30] Welcome back to the show! Rachel welcomes Dr. Bill Campbell @billcampbellphd to the listeners
- [5:00] Dr. Bill Campbell gives his background finding his passion
- [7:00] A dive into body recomposition
- [9:30] Dr. Bill Campbell gives context to his research focus
- [10:00] Gaining muscle and losing body fat at the same time - is it possible?
- [11:00] If you want to gain muscle and lose body fat.. Two scenarios that have common threads are resistance training and increased protein intake
- [14:30] Consequences of being in a caloric deficit for a extended amount of time
- [20:00] Successful tips to avoid negative consequences when dieting
- [21:00] In depth breakdown of three principles to use if you’re looking to transition from a diet phase to a maintenance phase
- [27:00] It all comes back to prioritizing protein!
- [29:00] Keto is not a one size fits all diet but can be used as a tool
- [31:30] How much protein is enough protein to achieve fat loss and muscle gain?
- [34:30] “If you're trying to optimize your physique, it's going to be difficult to do that without an appreciation and an adoption of resistance training.” Dr. Bill Campbell
- [37:00] Dr. Bill Campbell gives his philosophies on diet breaks and refeeds
- [39:00] The concept of non linear dieting
- [40:30] The Matador study
- [42:30] The reasonings behind why diet refeeds lead to successful results
- [51:00] Metabolic adaptation vs. metabolism ‘slowing down’
- [59:00] Psychological effects of diet breaks and refeeds
- [1:07:00] Wise words to remember when browsing social media highlights
- [1:011:00] Listeners can find Dr. Bill Campbell on instagram @billcampbellphd and view his recent study on Diet Breaks HERE.
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this Q&A episode, I’m diving into several strategies to help maximize the effectiveness of bodyweight exercises for building muscle, the top 3 (+1) pre-workout supplements I use and recommend, the efficacy of BCAAs, and how to shift your training if you get a terrible night’s sleep!
“Muscle contraction is obviously super important and something we want to optimize when we're lifting...consuming adequate salt is important for that." Rachel Gregory
Super Coffee Giveaway Winners: Please send an email to rachel@metflexlife.com with your full name, shipping address, and email.
- Marissaleigh88
- Johnnyomist
- btara00
Todays Questions:
- Can I build muscle with just bodyweight exercises?
- Top 3 pre-workout supplements and why?
- Do you recommend BCAAs?
- When you’ve gotten a horrible night's sleep, is it better to push through a workout or take an off/light day?
Top Takeaways:
- Strategies/techniques to focus on for progressing bodyweight exercises
- 4 pre workout supplements to use to maximize your workouts
- Salt/Sodium is packed with numerous benefits aside from being an electrolyte
- How to pivot if you have a terrible night’s sleep..hint: it comes down to your goals and timeline!
Show Notes:
- [0:00] Welcome back to the show! Winners announced for the @supercoffee giveaway
- [2:00] Can I Build Muscle with Just Bodyweight exercises?
- [3:30] First Strategy: unilateral or single leg or single arm work
- [4:30] Second Strategy: manipulating tempo
- [6:00] Third Strategy: manipulating points of contact to change the angles of certain movements
- [8:00] Fourth Strategy: pre fatiguing muscles using isometric holds
- [9:30] Tips around adding weight to your traditional workouts.. Get creative!
- [10:30] Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks
- [11:00] What are Rachel’s top three (plus one) pre workout supplements and why?
- [11:00] Number one pre workout supplement: Caffiene!
- [14:00] Number two pre workout supplement: Sodium!
- [14:30] Reasons that salt/sodium is beneficial before a workout
- [18:00] Number three pre workout supplement: Creatine
- [18:30] Episode 33: Top 5 Supplements Everyone Should Consider with Shawn Wells
- [19:00] Number four pre workout supplement especially for keto/low carb athletes: UCan Superstarch
- [21:30] Do you recommend BCAAs (branched chain amino acids)?
- [21:30] Episode 43: All Things PROTEIN with Shawn Wells
- [23:00] The benefits of leucine, isoleucine, and valine
- [25:00] Scenarios to consider supplementing with BCAA’S or EAA’S
- [29:00] When you've gotten a horrible night's sleep, is it better to push through a workout or take an off or light day?
- [33:00] Download your FREE Optimizing Sleep Checklist!
- [33:30] If you’re enjoying this podcast and think someone will too PLEASE SHARE! :) take a screenshot, tag @rachelgregory.cns on Instagram
THINGS MENTIONED IN THIS EPISODE:
- Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks
- Redmond Real Salt
- Episode 33: Top 5 Supplements Everyone Should Consider with Shawn Wells
- UCan Superstarch
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Listeners can find Shawn Wells at www.shawnwells.com, and on Instagram @ingredientologist
Shawn Wells MPH, LDN, RD, CISSN, FISSN is the world’s leading nutritional biochemist and expert on Health Optimization. He has formulated over 500 supplements and patented 10 novel ingredients. Formerly a Chief Clinical Dietitian with over a decade of clinical experience, he has counseled thousands of people on natural health solutions such as keto, paleo, fasting, and supplements. He has also personally overcome various health issues including Epstein-Barr Virus, Chronic Fatigue Syndrome, Fibromyalgia, depression, insomnia, obesity, and a pituitary tumor.
As a world-renowned thought-leader on mitochondrial health, he has been paid to speak on five different continents. His insights have been prominently featured in documentaries, nationally syndicated radio programs and regularly on morning television. His expertise can help any health-conscious high achiever to better manage stress and experience higher performance and more energy through utilizing his practical holistic solutions.
In this episode we’re talking ALL THINGS PROTEIN and answering some of the most common questions as they relate to protein sources, powders, aging, muscle building, and much more!
"If you're not getting enough protein, then you won't have enough skeletal muscle mass. And that is the great equalizer on the ketogenic diet in terms of carb tolerance and protein tolerance with gluconeogenesis." Shawn Wells
Top Takeaways:
- Why protein needs go up as we age
- Why the amino acid profile of the protein you consume matters..especially for building muscle!
- What exactly the ‘leucine threshold’ is and why it’s important to understand
- Deep dive into the pros and cons of the different types of protein powders: whey, casein, collagen, beef, soy, hemp, pea, etc.
- Is the anabolic window real?
- BCAAs vs. EAAs - what’s the deal?
Show Notes:
- [2:00] Introduction to the show with Shawn Wells part two
- [2:30] Mention to part one episode with Shawn Wells
- [3:30] A brief bio about Shawn's work in the health and wellness field
- [4:00] Find Shawn on Instagram @ingredientologist and his website
- [5:30] A dive into all things protein, protein powders, bcaa’s and eaa’s
- [6:00] Importance of protein and the importance of protein specifically related to aging
- [8:30] Phases of being anabolic and catabolic and why you need both
- [10:30] What is Sarcopenia and why it’s important in terms of getting the right amount of protein as you age to optimize muscle protein synthesis
- [17:30] What is berberine? Check out the first episode with Shawn Wells
- [18:30] Amino acids: essential vs. non essential and where leucine falls between the two
- [19:00] Essential amino acids: leucine, isoleucine, and veiling
- [20:30] A breakdown of the leucine threshold
- [22:00] Leucine: where you can get it and how much is enough
- [23:30] Protein powders and the difference of whey and casein
- [24:00] Shawn gives his recommendation on the different types of whey protein powders
- [24:30] Types of whey proteins: hydrolyzed, concentrate, isolate
- [30:30] What could be contributing to stomach bloating with whey and what is A2 milk?
- [33:00] A little bit about casein and its benefits being a slow digesting protein. And milk protein isolate.
- [36:00] Shawn dives into his opinion and realistic thoughts on the anabolic window theory
- [42:30] Why your insulin spikes after a workout
- [43:00] A mention about the carb swish! Tricking your body into thinking you’re consuming sugar
- [45:30] Are you getting enough of the essential amino acids from your collagen peptides?
- [49:00] How to get collagen from a quality bone broth… hint: not in your typical grocery store aisle
- [53:30] Rachel's Fave.. Protein Ice Cream!
- [54:30] Possible loopholes to look for when buying products without disclosure of a typical amino acid profile
- [58:00] A deep dive into plant based protein powders: pros and cons
- [1:00:00] International Society of Sports Nutrition Position Stand: protein and exercise
- [1:07:30] BCAA’s vs. EAA’s
- [1:14:30] What is the thermic effect of food?
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Listeners can find Ashleigh VanHouten on Instagram @themusclemaven
In this episode Ashleigh and Rachel do an impromptu live Q&A all about fasting, how fasting relates to your goals, the benefits of mindful eating, portion control and more!
"Fasting is a stress to your body. It can be a good stress, and it can be bad stress." Rachel Gregory
“If you're scrolling Instagram or watching Netflix while you eat, you're not thinking about what you're eating. You're not thinking about chewing, you're not savoring the food...” Ashley VanHouten
Top Takeaways:
- There are several types of fasts but the ones that work for you are the ones you can adhere to
- Calories don’t just ‘reset’ overnight
- Autophagy can be reached through fasting AND exercise
- The importance of mindful eating in relation to better digestion
Show Notes:
- [0:00] Live Q&A with Ashleigh VanHouten on all things fasting!
- [1:30] Understanding Fat Loss Plateaus, Diet Breaks and Refeeds, Targeted Keto, and More!
- [4:00] Using fasting as a tool to build mental resilience-Rachels goals around doing an extended fast
- [6:00] Ashleigh’s reasonings for doing an extended fast
- [11:30] Successful ways to achieve a fast
- [17:00] General advice when starting a fast
- [20:30] Ashleigh weighs in on considerations around fasting
- [21:30] Err on the side of caution going down the “fasting rabbit hole”..
- [23:00] Stress factors to take into consideration
- [24:30] Types of fasting and what could potentially break a fast
- [27:30] Using Protein Sparing Modified Fasts as an adherence tool
- [34:30] Recommendations on tapering calorie intake or prepping before a 36 hour fast
- [38:00] Health benefits between an 18 hour fast and a 24+ hour fast
- [40:00] To manage stress it may be more beneficial to do a compressed eating window
- [41:00] Portion control tips and tricks.. The handful diet
- [48:00] The Satiety Index: #2 Reason All Calories Are NOT Equal
- [49:30] Types of foods to eat after you do an extended fast
- [53:30] Successful tips to fast around your family
- [57:00] What is the right amount of salt while fasting?
- [59:00] Signs and symptoms you may not be hitting your caloric intake
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.)
Listeners can find Karen Thomson on Instagram @sugarfreerevolution and on You Tube @sugarfreerevolution
Karen is the co-founder of South Africa’s largest private addiction and psychiatric continuum of care (formerly Harmony Group). She also established the world’s first inpatient, outpatient, and online sugar addiction programs (HELP: Healthy Eating & Lifestyle Program and The Sugar-Free Revolution) in 2014.
Karen hosted the world's first Low Carb conference with Prof Timothy Noakes in Cape Town, South Africa in 2015. Her book Sugar-Free: 8 Weeks To Freedom From Sugar and Carb Addiction became a bestseller in South Africa as well as the UK in 2016.
Karen moved to the US in December 2017 and is currently heading up CrossFit Health, a division of CrossFit, Inc. She is passionate about inspiring and assisting others to improve their lives by empowering body, mind, and spirit.
In this episode, we discuss the ugly truth about our healthcare system, why sugar and refined carbs may need to be treated like a drug, how CrossFit is much more than just exercise and lots more!
“We live in a society where so much of our food system is engineered to make us want more.” Karen Thomson
Top Takeaways:
- Sugar addiction is a serious problem in today’s society and may need to be treated like a drug addiction.
- The power of the CrossFit community and the benefits it offers beyond just exercise
- Advice and real talk about comfort food and emotional eating
- The issues with America's ill healthcare system
- Why tracking macros isn’t much different than budgeting your money
Show Notes:
- [0:00] Introducing Karen Thomson to the listeners… it’s pronounced Car-ren not Karen :)
- [1:00] Karen’s background, childhood history which brought her to her passion today which lies in sugar addiction
- [1:30] Personal experience living with an eating disorder and a deep dive into using external substances as a means to feel better
- [2:00] Connecting a childhood traumatic experience to when sugar addiction/food control surfaced
- [3:00] The need for an external fix lead to eating disorders
- [4:00] Exposure to cocaine, alcohol and the modeling industry
- [5:00] The morning that drastically changed Karen’s life
- [7:30] After healing and cleansing, Karen tells how sugar became her external fix.. And how that lead her to study psychology, opening addiction center in Cape Town South Africa
- [10:00] Meeting Professor Tim Noakes and creating the world’s first inpatient sugar and carb treatment program
- [11:00] How sugar affects dopamine and neurotransmitters
- [12:00] A mention to Stephan Guyenet’s: The Hungry Brain
- [17:00] Why are we not looking at sugar like it’s a drug?
- [18:30] “We live in a society where so much of our food system is engineered to make us want more.”
- [19:30] The Healthy Eating Lifestyle Program (HELP) and Karen’s Book: Sugar Free eight weeks to Freedom from sugar and carb addiction.
- [20:30] Moving to the US, speaking at Low Carb USA and meeting CrossFit Founder, Greg Glassman
- [21:30] The shift from starting a treatment center and a new division called CrossFit Health
- [22:00] What is Crossfit health, bad science, and an investigation around our healthcare systems
- [24:00] Crossfit Health Education: CME’s
- [27:00] CrossFit: community, accountability and a sense of belonging
- [33:00] A synopsis of what going through Karen’s Healthy Eating Lifestyle Program would be like
- [37:30] Advice and real talk about emotional eating and comfort food
- [40:00] Low carb, keto, fat and carb phobia
- [43:00] The power behind tracking macros, food mindfulness
- [45:00] Tracking macros can be looked at like managing money
- [48:30] Rachel announces a big business announcement!
- [51:30] You can find Karen on Instagram @sugarfreerevolution and YouTube @sugarfreerevolution
THINGS MENTIONED IN THIS EPISODE:
- Karen’s Book: Sugar Free: Eight Weeks to Freedom from Sugar and Carb Addiction
- The Healthy Eating Lifestyle Program (HELP)
- CrossFit Health
- Rachel’s Book : 21-Day Ketogenic Diet Weight Loss Challenge
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.killinitketo.com/
Join Rachel’s weekly newsletter: https://www.killinitketo.com/newsletter
In this episode, Rachel talks in depth about nutrient dense foods for pre and post workouts, pivoting from doing lots of cardio to weightlifting without gaining weight, how to safely follow a low carb/keto diet while pregnant… And much more!
"The biggest determinant is your nutrition whenever we are talking about gaining or losing body fat.” Rachel Gregory
Todays Questions:
- Is it safe to eat low carb/keto and do IF (ie., 16-24 hour fasts) while pregnant?
-
How do you transition from all cardio to strength training without gaining weight?
-
How did you build your current career?
- What to eat before and after a lifting session on low carb?
- Do things like Genoplate (DNA advice for macros) work? Mine recommended high carb.
- What are your two biggest pet-peeves?
Top Takeaways:
- How to safely follow a low carb/ketogenic diet during pregnancy
- Nutrition is the biggest determinant when going from all cardio to resistance training without gaining weight
- Why tracking your daily steps and movement matters
- Recommended foods to eat pre and post workout
Show Notes:
- [0:00] Share the podcast.. Send to a friend, post to IG, TWEET it if you want!
- [1:00] Join Rachel’s Newsletter The Friday Flex, follow her on Instagram @rachelgregory.cns and view more info about Rachels exercise programs on her website
- [1:30] Safety tips following a low carb ketogenic diet and incorporating intermittent fasting during pregnancy
- [2:00] Mention of previous episodes relating to low carb, keto, and pregnancy with Dr. Jaime Seeman
- [2:00] Nutrition during pregnancy with Matt and Megha!
- [3:00 How to get enough nutrient dense food, calories, and energy to support growth of a human being during pregnancy
- [4:00] Transition tools to go from all cardio to weightlifting without gaining weight
- [6:00] Move your body… the importance of step counting
- [6:30] To avoid gaining weight when shifting from cardio to weightlifting start with a full body workout- Level Up Program is a good one to check out
- [7:00] Rachel’s Exercise Programs
- [8:00] Focusing on tracking weekly averages vs. daily fluctuations in weight
- [10:00] How Rachel built her current career
- [10:30] Metflex and Chill: Episode Zero
- [11:00] Rachels interview with Genova diagnostics
- [11:30] What to eat before and after a lifting session on low carb: pre-workout nutrition
- [11:30] Customizing pre workout nutrition that works for you
- [14:30] Macronutrients to focus on for pre workouts
- [15:00] Medium Chain Triglycerides... What are they and best type to consume before a workout
- [17:00] Glucose Transporters and how they react with carbs/starch
- [20:00] Rachel’s go to pre workout carb source: UCAN Super Starch
- [21:30] Fats, proteins and carbs and protein synthesis
- [24:30] Post Workout Nutrition goals
- [25:00] Recovery process and a deep dive on protein synthesis, easily digestible fats, proteins and carbs
- [32:30] Overview of what Rachel thinks about genoplates DNA testing
- [36:30] Rachel's Pet Peeves
THINGS MENTIONED IN THIS EPISODE:
- Rachel’s Workout Programs
- MetFlex Episode 6: Women’s Health and Related Keto Issues Specific to women
- MetFlex Episode Episode 31: Strict Keto vs. Flexible Dieting, Training Your Taste Buds & Nutrient Density Over Calories with Matt and Megha from Keto Connect
- MetFlex Episode 30: Clearing up the Keto Confusion and finding YOUR MetFlex
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Listeners can find Crystal Sikes at her website https://www.ladysavage.com/, on Instagram @the.lady.savage, on Facebook @TeamSavage, and You Tube @LiveSavage.
Crystal Sikes is the owner and founder of Lady Savage. She has competed in figure, dabbled in powerlifting and is an avid bodybuilder. She has built all of her health leveraging the ketogenic diet. Prior to discovering this lifestyle she was stuck in an unhealthy cycle of drinking, smoking and suffered from numerous digestive issues. She now spends her day to day empowering other women through training, nutrition, self care and spirituality, all in an attempt to help them discover their inner savage.
In this episode we talk in depth about Crystal's bodybuilding journey, hormonal imbalance, life after competition, how she became the Lady Savage she is today.. And so much more!
“Lift More, Do More, Be More”-Crystal Sikes
Top Takeaways:
- The importance of reverse dieting after a bodybuilding competition
- Body recomposition requires lifting heavy weights
- Hormonal imbalances can be fixed by starting with what’s on your dinner plate
- Putting passion behind your goals to build a business is key to success
Show Notes:
- [0:00] Introducing Crystal Sikes to the listeners
- [0:30] Crystal brings us back to her start of keto and bodybuilding, reflecting on life before being similar to a college kid
- [1:30] Wake up call from stomach/gut issues, paralysis and vertigo
- [2:00] Doctors recommendation: high sugar, easy digestible food-liquid diet!
- [4:30] Bodybuilding experience, takeaways and journey
- [9:00] Robert walked the fine line of not only being Crystals boyfriend but also coach
- [10:30] Crystals positive and negative takeaways from her prepping experience for a bodybuilding show
- [12:00] A glimpse at getting super lean and the power behind reverse dieting after show day
- [14:00] Powerful advice to listeners about transitioning after show day!
- [17:00] [...] Find someone that you can trust to talk too
- [17:30] Crystal explains turning her nutrition goals into giving herself some grace
- [20:30] Hormonal Issues & the importance of stress response
- [24:00] Crystal explains the extensive process she went through testing her sex hormones, neurotransmitters, and cortisol
- [25:30] Neurotransmitters are where you get all your energy from!
- [26:00] Supplements, nutrition and food choices to balance out hormones
- [29:00] The importance of eating more food in terms of hormones and cycles
- [30:30] Cardio crusher and why hiring a coach is a game changer!
- [31:00] Cardio vs. Weight lifting and how it changes body composition and mentality
- [34:00] Fierce advice about building a metabolic badass if you have never stepped foot in a gym
- [36:00] Post show and latest fitness goals prepping to become a mama!
- [39:00] Building business brands, entrepreneurs and future developments
- [42:00] Launching Lady Savage
- [44:30] Crystal and Roberts Businesses: Lady Savage Website, Keto Brick Live savage apparel, Keto savage
- [48:00] Productivity is key, rest is needed, training yourself that self love does not have to be selfish
- [52:00] Protein, protein... and beef!
- [55:30] Business ventures and big things coming for KetoBrick!
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Today’s special guest is Rachel Bush, a member of Rachel’s MetFlex Tribe. If you're not familiar with the MetFlex Tribe, it's made up of the women who have gone through the Keto For Women program and are now thriving as metabolically flexible badasses!
To learn more about the Keto For Women program and join the waitlist for the next round, visit https://www.killinitketo.com/keto-for-women
Rachel Bush (@ra.chels on Instagram) has been a US Air Force Flight Attendant for the last 15 years. She currently lives and works in the Washington DC area, and has also lived in Honolulu, HI.
While in Hawaii, she completed an Executive Chef Certification through the American Culinary Federation, a Register Yoga Teacher Certification through Yoga Alliance, and a Personal Trainer Certification through the American Council on Exercise.
When not traveling as a flight attendant with the US Vice President or Secretary of State, she teaches yoga to fellow Air Force members struggling with military fitness standards and runs a small private accountability and coaching group.
In her free time, Rachel enjoys movies, meditation, cooking, walking her dog with her boyfriend and exploring Old Town Alexandria and the many vineyards in the Shenandoah Valley of Virginia.
In this episode we talk about Rachel Bush’s experience in Rachel Gregory’s Keto for Women Program, why keto may work effortlessly the first time but could raise a challenge the second time, and the importance of accountability when trying to reach your goals!
"Consistency over perfection is always going to yield better results." -Rachel Bush
Top Takeaways:
- Why you may need to alter your approach to keto as you get further along your journey
- Benefits of using Protein Sparing Modified Fast (PSMF) days as a tool for fat loss
- How to use different tracking tools to raise awareness of progress
- The importance of accountability and having a coach and/or support group.
Show Notes:
- [5:00] Introducing listeners to guest Rachel Bush
- [5:30] Rachel Bush explains her role with the US Airforce especially with food!
- [9:00] So what really got Rachel Bush into nutrition?
- [10:00] Growing up eating the standard American diet, without a lot of money, watching mom go through many diet trends during the fat phobia era
- [13:00] All things about following recipes! 21-Day Ketogenic Diet Weight Loss Challenge: Recipes and ...
- [14:30] Exploring the keto/low carb lifestyle..
- [18:00] Turning points after experiencing exogenous ketones and keto that lead to The Keto For Women Program
- [20:30] Attempts at getting back on track after traveling to South America and doing keto after taking a diet break
- [21:30] “So glad that I found keto for women when I found keto for women, because otherwise I'd still just be miserable”.-Rachel Bush
- [23:00] Specific takeaways and perspective gains from being a part of The Keto For Women Program
- [26:30] Mindset practices and why they are important to implement
- [29:30] Carb Phobic Mentality
- [32:00] Carb up, carb refeeds and implementing them into a schedule
- [33:00] Protein Sparing Modified Fast-PSMF
- [33:30] Rachels experience incorporating PSMF days
- [35:00] Implementing a PSMF day as a tool to help reach your goals
- [37:30] Life after the Keto For Women Program
- [40:00] The basics of why tracking is important and the value of being aware of these types of measurements (i.e step counting, macros, biofeedback, etc.)
- [51:00] Advice and tips for women who have gone through similar journeys
THINGS MENTIONED IN THIS EPISODE: * KETO FOR WOMEN PROGRAM
-
The MetFlex Tribe
-
21-Day Ketogenic Diet Weight Loss Challenge: Recipes and …
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Listeners can find Jimmy at https://www.drinksupercoffee.com, and on Instagram @DrinkSuperCoffee
Jimmy Decicco is the CEO at Kitu Life Inc., makers of Super Coffee and Super Creamer. Since 2015, Jimmy and his brothers have raised $18 million in venture capital. They've pitched on ABC's Shark Tank, and have been featured in the 2019 Class of Forbes' 30 Under 30.
GIVEAWAY
Today’s episode giveaway is brought to you by Super Coffee!
3 winners will EACH receive $100 gift card to try the products of choice from Super Coffee
To enter:
- Subscribe to the MetFlex & Chill podcast
- Leave a rating and a review mentioning something you learned or took away from this episode.
- *Note: If you have already left a rating and review for a previous episode, you can still enter this giveaway by taking a screenshot of the episode, posting it in your Instagram story, and tagging @rachelgregory.cns for a chance to win!
In this episode we talk about the origins of SuperCoffee, the secrets to building a successful business, and more!
“Take Action. Everyone has ideas and product ideas… You’re never ready. I’ve been running SuperCoffee for 5 years and I’m still not ready to be a CEO” Jimmy Decicco
Top Takeaways:
- What it takes to build a business
- Behind the scenes of Shark Tank
- The potential role keto diets play in contact sports like football
- Why adding L-theanine to your morning coffee is beneficial
Show Notes:
- [4:30] The origins of SuperCoffee and the need for ready-to-drink coffee without sugar!
- [5:00] Rachel’s favorite creamer: Sweet Cream
- [6:00] Jimmy’s athletic career and the traditional “athletic” diet
- [8:00] SuperCoffee came first, the knowledge about low-carb diets came later
- [9:30] In and out of ketosis, but not specifically Metabolic-Health focused
- [11:30] Ketogenic diets and contact sports
- [12:30] “In college...We had every resource available to us the best weight room, the best food, the best coaches, but nobody was talking about nutrition.”
- [15:00] Key to Life, Inc. and KITU explanation
- [16:30] KITU/SuperCoffee’s appearance on Shark Tank
- [19:00] Two years later: Lessons post-Shark Tank
- [20:00] “Take Action. Everyone has ideas and product ideas… You’re never ready. I’ve been running SuperCoffee for 5 years and I’m still not ready to be a CEO”
- [22:00] Beginning stages of business hiccups
- [24:00] The decision to put L-Theanine in the cold brew
- [27:00] Recent products: Plant-Based creamers, Coconut Milk Mocha, and ground Coffee with Vitamins and Nutrients blended into the grounds
- [29:00] Jimmy’s exercise and fitness routines
- [31:30] Quarantine’s effect on KITU
- [34:30] Is there anything that you have changed your mind about in the last year and why?
- [37:30] Recent routine additions: Essential amino acids, Ben Greenfield’s Boundless, and burning tons of calories at your at-home workstation
- [39:00] KION E.A.A.s
- [41:00] Instagram @DrinkSuperCoffee
- [42:00] THE GIVEAWAY!
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.killinitketo.com/
Join Rachel’s weekly newsletter: https://www.killinitketo.com/newsletter
In this episode, Rachel talks Body Recomposition, building muscle as you age, fasting, and more!
“Having a challenge is both physical and mental and that is important for growth.” Rachel Gregory
Todays Questions:
- Should I aim to lose body fat before gaining muscle, or do both at once?
- How can I build muscle after 60?
- Do you need to liberate carbs more to build muscle?
- How can I deal with training (lifts specifically) and intermittent fasting?
- How often do you recommend fasting?
Top Takeaways:
- Protein, Protein, Protein!
- No matter the age, it’s best to start your proper habits now
- Body recomposition often includes multiple stages
- The Leucine Threshold
Show Notes:
- [1:00] Share it out :) Send to a friend, post to IG, TWEET it if you want :)
- [2:00] Join Rachel’s Newsletter The Friday Flex
- [3:00] Losing body fat before gaining muscle, or doing both at once
- [5:00] Apply for coaching with Rachel
- [6:00] Rachel’s personal journey with body recomposition
- [9:30] Reversing your diet and changing phases of recomposition
- [12:30] How to build muscle after 60
- [13:30] Progression and Recovery
- [15:00] “If you're not consuming adequate nutrients, you're not giving your body the building blocks it needs to build muscle”
- [17:00] Rachel's Exercise Programs
- [19:00] Muscle protein synthesis and the Leucine threshold
- [24:00] All About Protein Blog
- [25:00] “You need to make sure also that you're consuming high quality foods that include a good amount of Leucine. And so really, high-quality animal products and dairy and things like that. Those are usually what have the most bioavailable form, of not just proteins and amino acids, but they have a lot of Leucine compared to other kinds of plant based protein.”
- [27:00] Do you need to liberate carbs more to build muscle?
- [30:30] MetFlex Episode 18: Carb Ups and Carb Cycling
- [31:30] Carbs can actually help blunt Cortisol. Post-workout carbs can be very helpful!
- [36:30] Turning the lightswitch on throughout the day, is likely more advantageous to building muscle
- [38:00] How often do you recommend fasting?
- [40:00] MetFlex Episode 17: THE Fasting Episode with Mike Mutzel
- Rachel’s Website
THINGS MENTIONED IN THIS EPISODE:
- Rachel's Exercise Programs
- All About Protein Blog
- MetFlex Episode 18: Carb Ups and Carb Cycling
- MetFlex Episode 17: THE Fasting Episode with Mike Mutzel
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Listeners can find Kara Collier on Twitter @Kara_Collier1 and visit her company’s website at nutrisense.io and on Instagram @Nutrisenseio
Kara Collier is a Registered Dietitian Nutritionist and Certified Nutrition Support Clinician with a background in clinical nutrition, nutrition technology, and entrepreneurship. After becoming frustrated with the traditional healthcare system, she helped start the company NutriSense where she is now the Director of Nutrition. Kara has interpreted thousands of complex glucose datasets in non-diabetics to make lasting lifestyle changes, reverse metabolic dysfunction, and prevent chronic conditions.
If you’re interested in getting your own CGM, you can visit the Nutrisense website at nutrisense.io and use the discount code RACHEL for $30 off.
In this episode, we talk about continuous glucose monitoring, insulin sensitivity, the importance of being metabolically flexible, interpreting your glucose results, and more!
“I always describe glucose monitoring as the newest vital sign. Because it’s not just telling you risk for diabetes. It’s also giving you insight into all of your food choices, meal timing, exercise routine, sleep, stress. It’s just like heart rate or blood pressure.” Kara Collier
Top Takeaways:
- Optimal values/trends to look for when tracking blood glucose levels
- Relationship between glucose and insulin and how glycemic variability plays into this and ties into weight loss
- Physiological insulin resistance on long-term keto
- Stress directly affects the body on a cellular level and we can see this through glucose monitoring.
- Optimizing glucose values through nutrition, meal timing, exercise, sleep, and stress
- Different fueling techniques for fat-adapted endurance athletes.
Show Notes:
- [5:00] Nutrisense Continuous Glucose Monitor - Discount Code: Rachel
- [6:00] Kara is a Registered Dietician and was interested in Nutrition for as long as she can remember
- [8:00] How Kara helped to build Nutrisense
- [10:00] Why it’s important for a non-diabetic person to be tracking glucose
- [11:00] “I always describe [Glucose] as the newest vital sign. Because it’s not just telling your risk for diabetes. It’s also giving you insight into all of your food choices, meal timing, exercising routine, sleep, stress. It’s just like heart rate or blood pressure”
- [13:00] There is a lot of genetic variability from person to person in glucose response to different foods.
- [14:00] Just like tracking ketones, tracking glucose can help you stay on track
- [19:00] Fasting glucose and the DAWN phenomenon
- [20:00] Physiological insulin resistance
- [25:00] “If you’re never eating carbohydrates, the muscle starts to enter glucose refusal mode”
- [27:00] The utility of CGM and Ketone monitoring for overall health… aka… METABOLIC FLEXIBILITY!
- [28:30] Kara’s tips for increasing Metabolic Flexibility
- [31:30] Everyone - from those that are entirely glucose-dependent to those who have been ketone dependent for years… should explore this MetFlex concept
- [34:00] Experimenting with 1 to 2-month stretches of strict ketosis and the idea of longer-term intermittent cyclical keto
- [36:00] The importance of fixing your hormones before fixing your “nice-to-haves”
- [38:00] Glycogen, the storage form of glucose and the hormonal impact of lower glycogen turnover for women
- [43:00] Stress tolerance and the effects of stress on glucose values
- [46:00] Stress directly affects the body on a cellular level
- [47:00] Habit stacking!
- [51:30] “The American Diabetes Association and World Health Organization do not recognize a peak glucose value as a meaningful metric”
- [52:30] How to read your CGM results
- [58:00] Glycemic Index Foods!
- [58:05]:Endurance athletes - finding the balance between traditional refueling methods with gels or goos and non-traditional methods for those who are fat-adapted
- [59:30]: Endurance, health & longevity
- [1:00:30]: Longevity, glucose spikes and bonking during endurance fitness
- [1:02:47]: Fueling with fat and protein during endurance exercises
- [1:13:00] @Kara_Collier1 on Twitter
- Don’t forget to join in the discussion by asking your questions on Rachel’s Instagram Q&A
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Today’s special guest is Kristin Andel, a member of Rachel’s MetFlex Tribe. If you're not familiar with the MetFlex Tribe, it's made up of the women who have gone through the Keto For Women program and are now thriving as metabolically flexible badasses!
To learn more about the Keto For Women program and join the waitlist for the next round, visit https://www.killinitketo.com/keto-for-women
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.killinitketo.com/
Kristin is a proud fur mama and wife, and has been living the low-carb lifestyle for nearly 2 years. She is a landscape architect and development planner by day, and a water-loving, pole fitness enthusiast by night. She holds a master’s degree in Urban Planning from UC-Irvine and is the co-owner of a Rhode Island Based Stand up paddleboard lesson and tour company with her husband.
Kristin enjoys all fitness by sea, land, and air. She is a competitive amateur SUP racer and has competed nationally in amateur Pole competitions, and also loves performing at local charity events and festivals. When she is not in the air, in the water, or designing, you can find her in the kitchen experimenting with her newfound appreciation for carbs and a MetFlex lifestyle!
In this episode, Kristin and Rachel talk about Kristin’s experience in Rachel’s Keto for Women Program, the importance of adjusting your goals at certain stages, and the downsides of long-term ketogenic diets.
“Any other diet that I did in the past was just that - a diet. And I feel like this is not. I feel like this is a way of life.” Kristin Andel
Top Takeaways:
- The importance of having a coach, and an accountability group
- A Ketogenic lifestyle often starts with a honeymoon period, but it can be followed by some unwanted side effects
- Using calorie cycling as a tool for fat loss and paying attention to weekly caloric intake
- Why fasting can be too much of stressor for some women
- Ignoring your daily scale fluctuations and focusing on weekly averages
- You can’t be in a deficit forever
Show Notes:
- [0:30] Rachel’s 12 week Keto for Women program
- [5:00] Don’t forget to leave a review, and share screenshots!
- [7:30] Will Rachel be adding to her family? With a FUR BABY?!
- [8:00] How did Kirstin first get interested in a low-carb lifestyle?
- [12:00] A 6-mile stand up paddle board race and Kristin’s first Bulletproof Coffee
- [15:00] ...and then about 6 months in. The halo effect of keto started to wear off and side effects started to kick in
- [20:00] The Keto Savage Podcast! And MetFlex and Chill with Lady Savage; coming soon.
- [23:00] For women, with low-body fat, fasting can be too much of a stressor
- [24:00] The main takeaways from Kristin’s experience with the Keto for Women program
- [26:00] a planned Metabolic Reset and enjoying carbs after a long period of a strict ketogenic diet
- [28:30] “Learning how the scale doesn't matter… but it kind of matters!” Ignoring your daily weigh-ins and focusing on your weekly averages
- [36:00] “You can’t be in a deficit forever” and the importance of continuing to change your goals as you progress
- [40:00] Calorie cycling and looking at calories on a weekly basis instead of a solely on a daily basis
- [42:00] PSMF - Protein Sparing Modified Fast
- [43:00] “But one thing that I noticed, and I think has kind of helped me stick to it, and not gain the weight back is that we gradually increased me to maintenance.”
- [44:00] the MetFlex Tribe! Rachel’s group of Super Women that support each other in their nutrition, exercise, and life goals.
- [44:30] One example of a Keto for Women Program mindset challenge: Create a journal
- [46:00] Hunger Hacks Protein Focused recipe book
- [48:00] “...you don't have to do it alone. And you will get so much better results if you get support”
THINGS MENTIONED IN THIS EPISODE:
- Keto For Women Program
- The MetFlex Tribe
- Keto Savage Podcast
- Coaching. Coaching. Coaching.
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Episode 33
Podcast Title: Top 5 Supplements Everyone Should Consider with Shawn Wells
Listeners can find Shawn Wells at www.shawnwells.com, and on Instagram @ingredientologist
Shawn Wells MPH, LDN, RD, CISSN, FISSN is the world’s leading nutritional biochemist and expert on Health Optimization. He has formulated over 500 supplements and patented 10 novel ingredients. Formerly a Chief Clinical Dietitian with over a decade of clinical experience, he has counseled thousands of people on natural health solutions such as keto, paleo, fasting, and supplements. He has also personally overcome various health issues including Epstein-Barr Virus, Chronic Fatigue Syndrome, Fibromyalgia, depression, insomnia, obesity, and a pituitary tumor.
As a world-renowned thought-leader on mitochondrial health, he has been paid to speak on five different continents. His insights have been prominently featured in documentaries, nationally syndicated radio programs and regularly on morning television. His expertise can help any health-conscious high achiever to better manage stress and experience higher performance and more energy through utilizing his practical holistic solutions.
In this episode we talk ALL things supplements! Efficacy, practicality, dosing recommendations, what to look for when purchasing supplements, and so much more!
“I really start to get leery with supplements that go beyond maybe 5 ingredients because it just stops making sense.” Shawn Wells
NOW Foods Giveaway winners. Please send an email to rachel@killinitketo.com with your full name, shipping address, and email.
- Belinda Gunter
- Rrw77816
- Bigredgirl77
Top Takeaways:
- Berberine May be an extremely underrated supplement. Useful for long-term and short-term health applications
- Monitoring for cross-supplement interactions. It can lead to negative effects. It can also lead to positive effects!
- Multivitamins are often just expensive pee
- Some surprising information about creatine!
Show Notes:
- [0:00] The Giveaway winners!
- [6:00] Shawn’s education history and his journey into Health
- [9:00] Someone told Shawn that he could never make it through school, and it nearly drove him to suicide. He is now known as the “World’s Greatest Formulator”
- [11:00] During getting his Master’s; Shawn had a full-on auto-immune crash and it made him change his diet forever
- [11:30] 8 years after the last major health scare; Shawn learned that he had a pituitary brain tumor. This led him to Fasting, and the Ketogenic diet
- [13:00] Shawn’s top 5 supplements - that everyone should be taking, regardless of diet
- [13:30] “Berberine has been shown to be more effective than Metformin”
- [14:30] Keto and Berberine together can help repair glycation damage - leading to anti-aging and anti-disease effects
- [20:30] 25g IVs of Vitamin C to combat certain illnesses
- [21:00] Enhanced efficacy of Vitamin D3 and Vitamin K2 taken together
- [28:00] Multivitamins. Pros, Cons, and choosing the right type
- [31:30] “Proprietary Blend”? Stay away. For multiple reasons
- [36:00] Multivitamins that are the shelf in your generic store? Expensive pee
- [38:30] Choosing the right supplement
- [41:00] Are liver supplements worth taking, long term?
- [42:00] Whole food vs. green smoothies
- [43:00] Are Organ meats nature’s multivitamins?
- [48:00] The importance of homeostatic soil organisms
- [54:00] DE111
- [56:00] Omega-3 Fatty Acids and their vast uses
- [58:30] Creatine! Just how underrated is Creatine?
- [59:00] Part two - Protein powders and exogenous ketones!
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.killinitketo.com/
Join Rachel’s weekly newsletter: https://www.killinitketo.com/newsletter
In this episode, Rachel talks about how to build a strong AND sexy core, effective anti-movement training and the importance of breathing and bracing.
“If you're not doing effective reps, and you are just going there and going through the motions. Honestly, you're just wasting your time.” Rachel Gregory
“Realy, the goal is to strike a balance between training your core for functionality/stability AND looks. You can have both...you just need to understand what to do and why you’re doing it.” Rachel Gregory
Top Takeaways:
- A deep dive into ALL things core and ab training
- Key factors and example exercises to use in your own training to help you build and maintain a strong core
- What moves can best strengthen your core after c-sections
Show Notes:
- [2:45] Don’t forget to screenshot, tag @rachelgregory.cns, and post to instagram!
- [4:30] Disclaimer: Be cautious about jumping back into certain core exercises after a C-Section
- [5:30] Main function of the core: to help stabilize your spine and help your trunk resist movement
- [6:00] The core extends way beyond your abs. The core also includes your diaphragm, the pelvic floor muscles, erector spinae, and more.
- [8:30] What should you be focusing on to train your core properly?
- [9:30] Anti-Movement training and the different types
- [10:00] For more guidance in this area, check out Rachel’s exercise programs and one on one coaching
- [11:00] Anti-Rotation, Anti-Extension, and Anti-Lateral Flexion
- [13:00] Building an anti-fragile body
- [13:30] Compound, or full-body, movements.
- [14:30] Even though the ability to see your abs is predominantly related to your body fat percentage; your abs are just like every other muscle in your body, you also have to build them
- [17:30] Proper breathing and bracing. One of the most underrated aspects of core training
- [19:00] Ben Pakulski is an expert in breathing and bracing. Click here to listen to our episode with Ben!
- [21:30] Valsalva Maneuver and the water bottle analogy
- [22:30] Information summary and practical tips
- [23:30] Don't forget: Lift heavy shit
- [26:30] “If you're not doing effective reps, and you are just going there and going through the motions. Honestly, you're just wasting your time.”
- [27:00] Rachel’s favorite spinal flexion exercises
- [30:30] Use proper form on the ab-wheel
- [32:00] One last mention to share on instagram! Don’t forget to get in your questions, every monday, on @rachelgregory.cns insta story
THINGS MENTIONED IN THIS EPISODE:
- MetFlex and Chill: Episode 8 with Ben Pakulski
- Rachel Gregory’s One-on-One Coaching
- Rachel Gregory’s Online Exercise Programs
- Valsalva Maneuver
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Listeners can find Matt and Megha at ketoconnect.net, on Instagram @ketoconnect.
KetoConnect provides a global hub for people looking to transform their lives using the ketogenic lifestyle. Matt and Megha are committed to publishing helpful resources, developing delicious recipes, and offering friendly advice to people striving to live healthier, happier lives. They founded KetoConnect in 2016 after they realized their results from the keto diet were too good not to share.
In this episode, we talk about keto experiments, nutrition during pregnancy, strict keto vs. metabolic flexibility, training your taste buds, and more!
“That would be my major perspective change - totally shifting the paradigm of what’s normal. Because what’s normal now, isn’t what’s really normal.” Matt
“When really, nothing’s going to do it for you...you have to do it for yourself.” Matt
“If we go on a vacation, if we go out to eat, if I want to continue to live my life...then metabolic flexibility has more of a place than being strict keto ever will.” Megha
Top Takeaways
- Metabolic flexibility is important when it comes to quality of life
- Nutrient density matters, and Keto isn’t all just about ‘fitting in your macros’
- Importance of nutrient density for growing a big strong baby
- Breaking the reward/punishment system with food and fasting
- Opinions on supplements, mineral deficiencies, and exogenous ketones
Show Notes:
- [1:00] Recipes on KetoConnect
- [4:00] Rachel on Keto for Normies
- [4:30] The start of KetoConnect
- [6:30] It all started with a $700 camera, a YouTube channel, and a dream.
- [9:00] Matt and Megha’s initial takeaways after beginning the ketogenic lifestyle
- [10:00] “Our ancestors probably didn’t put together this salad with like different colored fruits and vegetables and like a nice vinaigrette”
- [11:00] Nutrient density matters, and Keto isn’t all just about fitting in your macros
- [14:00] To Matt, an increase in Metabolic Flexibility would equate to a decrease in fat metabolism
- [15:00] If you’re 200 pounds overweight, is MetFlex the first step for successful weight loss?
- [17:00] “If we want to go on vacation… if I want to continue to live my life, then Metabolic Flexibility has more of a place than strict Keto ever will.”
- [17:30] Matt and Megha’s ten month old has made them rethink what we are supposed to eat
- [20:00] Lily Nichols: Real Food for Pregnancy
- [22:00] The mindset needed when you go into the Doctor, pregnant, and they ask you about your diet...
- [22:30] the Weston A. Price pregnancy diet
- [24:00] What should I put in my body to grow a big strong baby?
- [28:00] Incorporating reading into your morning routine is extremely useful!
- [28:30] Catherine Shanahan: Deep Nutrition
- [29:30] Dietary experiments and “doing it for YouTube”
- [31:00] Breaking the reward/punishment system with food and fasting
- [33:30] Glycine and sleep quality
- [34:00] Supplements, mineral deficiencies, exogenous ketones
- [37:00] “[Supplements] get you in the mindset of like, this supplement is what’s gonna do it for me. When really, nothing is going to do it for you. You have to do it for yourself”
- [38:00] the efficacy of MCT oil and the effects of taking too much...
- [41:30] The Leangains Protocol - not recommended by Matt
- [43:00] Changing your meal timings as a less friction way of moving towards your goals
- [46:00] Find what works for you, even those that give nutrition advice find their lifestyle in what works best for them
- [47:00] What KetoConnect has changed their mind on in the last year
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Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.killinitketo.com/
Join Rachel’s weekly newsletter: https://www.killinitketo.com/newsletter
Genova Diagnostics website
The Lab Report Podcast
Rachel Gregory Discusses Metabolic Flexibility
Description from The Lab Report:
Rachel Gregory is a Board Certified Nutritionist, a health and wellness specialist, author, and the owner of MetFlex Life, a platform that provides educational content as well as coaching services in achieving optimal health. She champions the ketogenic lifestyle, but also advocates for a more tailored approach as opposed to a cookie-cutter method for her clients. Rachel is also the author of the 21-Day Ketogenic Diet Weight Loss Challenge book, a weight loss guide that follows the ketogenic lifestyle with recipes and exercise programs.
Rachel joins us to share what it means to be metabolically flexible and how it relates to the ketogenic diet. She describes how she became passionate about training and nutrition. She explains how to make the ketogenic diet work for you and why it’s normal for a woman to struggle with the diet. Rachel also discusses the importance of accountability as well as addressing other points that affect your overall wellness, such as sleep.
“Ketosis is not a fad; it is a metabolic state.” - Rachel Gregory
This week on The Lab Report Podcast:
- Who Rachel Gregory is, what she does, and her thoughts on the ketogenic diet.
- The reason Rachel became fascinated with pursuing a degree in athletic training.
- Why Rachel decided to switch to a nutrition-focused education.
- Common misconceptions about the ketogenic diet and ketosis.
- Why women struggle more with ketosis and the ketogenic diet.
- Tailoring the ketogenic diet according to a person's profession and lifestyle.
- Adjustments to make in the ketogenic diet once you reached a certain weight.
- The importance of having someone hold you accountable for your diet.
- Developing ‘carb phobia’ in light of the ketogenic trend.
- Her thoughts on Crossfit and strength training.
- Addressing sympathetic and parasympathetic balance.
- Sleep, recovery, stress, and other factors affecting wellness.
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Listeners can find Aaron Straker at www.strakernutritionco.com, and on Instagram @aaron_straker
Aaron Straker is a N.A.S.N. Licensed Primary Sports Nutritionist and a self-described “general iron sports enthusiast.”
He prefers a pragmatic approach to nutrition that focuses on simple food selection, the importance of nutrient density, and the importance of objectivity in dieting and reporting.
Operating Straker Nutrition Company, he provides nutrition coaching programs and education on exactly how to leverage nutrition for improving body composition safely and sustainably, by leveraging nutrition periodization phasing.
Aaron is passionate about providing sound education and information in the fitness and nutrition space and putting nutrition at the forefront of producing optimal health.
In this episode, we talk about Objective Eating, the efficacy of tracking data, and setting realistic expectations to match your lifestyle.
“You don't want to create a structure that is so rigid that you can’t live your life and be consistent with it.” Aaron Straker
Top Takeaways:
- What objective eating is and why it’s important to understand objective eating vs. subjective eating
- Importance of comparing satiety when it comes to whole foods and processed foods
- Nutrition labels are not 100% accurate...
- The importance of tracking and recording data
- Signs and symptoms of insulin resistance
- Why meal plans are not great for long-term sustainability
- The Priority/Progress Matrix
Show Notes:
- [5:00] CrossFit and low-carb
- [6:00] After a ruptured Achilles tendon, Aaron realized that CrossFit no longer led him towards accomplishing his goals
- [9:00] The concept of Objective Eating
- [14:30] Whole food vs. flexible food ratios
- [15:30] “You don't want to create a structure that is so rigid that you can’t live your life and be consistent with it.”
- [16:30] The Twinkie diet and losing weight unhealthily
- [17:00] Nutrition labels are not 100% accurate...
- [19:00] The Priority/Progress matrix and making progress in different stages of life
- [21:00] Aaron’s personal fitness and nutrition coaching strategies
- [24:30] Tracking and recording data is a key element to achieving both fitness and nutrition goals - even if you aren’t tracking your weight daily
- [33:30] Aaron’s transition into personal coaching and training with Jason Theobald
- [34:30] Family history of Type 2 Diabetes and getting bloodwork done while transitioning to Keto
- [38:30] The signs and symptoms Aaron experienced to tell him that he was becoming insulin resistant
- [41:00] the Dawn Phenomenon
- [42:30] “I look at food and nutrition differently. I think of myself as one big science experiment… my interests go much deeper than looking good”
- [48:00] Meal plans can work in the short-term… but it’s not realistic to think you will eat on a meal plan forever
- [55:00] Lyle McDonald - the Flexible Diet and The Woman’s Book: Volume 1
- [57:00] The Cortisol Connection
- [59:30] Re-evaluating fitness routines and adapting to your environment
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.killinitketo.com/
Join Rachel’s weekly newsletter: https://www.killinitketo.com/newsletter
In this episode, Rachel talks about her opinion on non-caloric sweeteners, why getting super lean requires major sacrifice, the role stress plays in getting lean, and if spot reducing body fat is a thing.
“Being absolutely shredded all the time is just not realistic for most people. There are many factors that need to be aligned for getting super lean.” Rachel Gregory
Today’s Questions:
- What do you think about non-caloric sweeteners?
- How do you get very lean?
- Why even with a healthy diet, NEAT, resistance training, and cardio does the fat around my waist want to be the last to exit my body?
- Thoughts on alternate day fasting, specific to Keto & MetFlex?
Top Takeaways:
- How comfort food dampens our stress response.
- To get super lean, you HAVE to be willing to sacrifice.
- The more extreme the goal is, the more extreme the sacrifice will be.
- Is spot reducing fat possible?
- Chronically elevated cortisol may be a key reason why everyday stress can cause overeating.
Show Notes:
- [0:30] GIVEAWAY: Now Foods - 3 winners get a $150 promo code for nowfoods.com. To enter the giveaway:
-
- Subscribe to the podcast
- Leave a Rating AND review
- *If you have already left a rating and review for a previous episode, you can still enter this giveaway by taking a screenshot of the episode, posting it in your Instagram story, and tagging @rachelgregory.cns for a chance to win!
- [3:00] Question 1: What do you think about non-caloric sweeteners?
- [5:00] Remember the 80/20 rule in regards to whole vs. processed foods
- [11:00] Rachel’s Blog Post on Sweeteners - what she uses and what to look for
- [11:30] The Hungry Brain by Stephan Guyenet
- [12:30] How comfort food dampens our stress response
- [17:30] Question 2: How do you get very lean?
- [19:30] Using cardio strategically and our bodies ability to adapt to cardio
- [18:30] MetFlex and Chill: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks with Rachel Gregory
- [22:00] MetFlex and Chill: Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism
- [24:30] To get super lean, you HAVE to be willing to sacrifice. Social sacrifices are usually massively under-discussed when talking about body recomposition
- [26:30] What is your goal in getting super lean, and can it be sufficient motivation to achieve it?
- [28:00] Being shredded all the time is just not realistic. There are many factors that need to be aligned for getting super lean.
- [31:00] Remember, the more extreme the goal is, the more extreme the sacrifice will be.
- [31:30] Question 3: Why even with a healthy diet, NEAT, resistance training, and cardio does the fat around my waist want to be the last to exit my body?
- [32:00] Is spot reducing fat possible???
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[35:00] “Several studies have shown that people with higher stress levels tend to gain more body fat over time than people with lower stress levels. And guess where this fat gain tends to happen -- in the abdominal area” (The Hungry Brain by Stephan Guyenet)
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[35:30] “Chronically elevated cortisol may be a key reason why everyday stress can cause overeating and fat accumulation… controlling stress is essential to everything, but especially when it comes to [...] bodyfat in the midsection”
-
[37:30] Question 4: Thoughts on alternate day fasting, specific to keto & MetFlex?
- [44:30] MetFlex and Chill: Veggies & Bloating, How To Know If You’re Metabolically Flexible, Low Energy During HIIT, The Lion Diet, and More!
- [45:00] Check out THE Fasting episode with Mike Mutzel
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Listeners can find Logan Delgado on Instagram, YouTube, Twitter, Facebook and his website under his most commonly used name Goody Beats
Brief intro by Logan:
“My name is Logan Delgado, I’m a proud husband and father of two beautiful girls. I lost a total of 70 pounds with the help of the ketogenic diet. I have now dedicated my life to helping inspire others to reach the best shape of their lives. I also created a YouTube channel with hundreds of videos on how to start the ketogenic diet, workout tips and routines, meal prep and healthy recipes videos. My goal is to remind people that it is never too late to become what you might have been. I’m a ketogenic bodybuilder with a passion for working out and pushing myself to reach new levels. I’m also co-owner of a company called KetoCoach where we want to be known as everything metabolic health in the next couple of years.”
In this episode, we talk about Logan’s dramatic body and life transformation, the role of a ketogenic lifestyle in taking back control, creating something to be proud of, Keto Cuts, and more!
“At the end of the day, are you getting the results you want using the methods you have been using? Diets are very specific and tailored to you as an individual and what you react well to. There is no simple one size fits all answer.” Logan Delgado
Top Takeaways:
- Everyone could use a coach to get to their next level goals.
- Diets like Keto are a good starting point, then learn what works for you specifically by learning from your personal results.
- Dieting all the time is not a healthy way to live.
- Stick to a plan - it may take weeks or even months to start seeing the results you want, but if you put in the work and trust the process, you’ll get to where you want to be.
Show Notes:
- [4:17] Rachel starts show intro, introducing guest Logan Delgado aka Goody Beats
- [7;30] Rachel asks “How do you manifest as much positivity as you do every day?” Logan talks about the importance of perspective and appreciating the little things in life.
- [10:30] Logan talks about his morning routine and how it has changed over the years.
- [13:00] Logan’s journey
- [14:30] Logan explains what the “Keto Cut” is from his YouTube channel, how he structures his cuts in seasons
- [16:30] Logan explains why a coach has been so helpful in achieving his personal body composition goals.
- [20:00] Logan talks about this year’s approach to the Keto Cut and the targeted keto diet (TKD)
- [22:30] Rachel talks about her cut this year, missing her cruise but kept going, and references her more in-depth talk about that subject in her first solo show
- [25:00] Rachel asks Logan about his 90/10 (90% Keto meals, 10% Meals with added carbs) approach to Keto and Carb Phobia
- [31:30] More questions for Logan regarding his Keto Cut and if he has seen improvement from the first time he did one to this current year.
- [35:00] It’s never too late to start building muscle! Having muscle is so important to living a quality life as we all get older.
- [36:00] One big piece of advice from Logan to anyone thinking about starting a fat loss phase or a Keto Cut. You have to stick to the plan! Whatever method you choose Keto, Paleo, Carnivore, stick to the guidelines and you will get results! Find something that works for you, you will burn out on something you hate doing really quick.
- [38:30] What’s the right amount of protein for a person who trains hard?
- [45:00] “At the end of the day, are you getting the results you want using the methods you have?” Logan Delgado. Diets are very specific and tailored to you as an individual and what you react well too, there is no simple one size fits all answer.
- [47:30] What is one thing Logan has changed his mind about this last year?
- [51:00] Rachel’s blog on Protein is Queen
- [51:30] What would Logan's superpower be?
- [53:00] You can’t be dieting forever, it’s not healthy to be in a constant deficit all the time, but it is also important not to completely binge at the end of a cut and adjust back up slowly.
- [58:00] Logan shouts out his business KetoCoach, a company that sells Ketone monitors, Will have a blood glucose monitor by the end of the summer, and a new app to track your Keto numbers and connect you to the Keto community to participate in challenges with each other coming end of summer 2020 [Fast Coach]. Listeners can find Logan Delgado on Instagram, YouTube, Twitter, Facebook and his website under his most commonly used name Goody Beats
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.killinitketo.com/
Join Rachel’s weekly newsletter: https://www.killinitketo.com/newsletter
In this episode, Rachel talks the truth about bulletproof coffee, differences between refeeds and diet breaks, reintroducing carbs into your diet, and how to handle stalls in fat loss.
“With a diet break, you’re not regressing during this time. When I took my first diet break I was like 'I don’t want to do this, I’ve been seeing progress… why stop that?' But, it's part of the strategy. Pausing where you’re at, not regressing.” Rachel Gregory
Top Takeaways:
- Butter and MCT oil in coffee! Is it right for you?
- What is the best way to reintroduce carbs after prolonged keto or carnivore?
- How to take a [healthy] break: refeeds and diet breaks.
- Coaches are essential for helping you plan and strategize your goals - nutritional periodization is key to long-term success.
Show Notes:
- [1:00] There are many possible reasons to use butter or MCT oil in coffee. If you’re questioning whether it's the right dietary choice for you, evaluate what your goals are.
- [4:30] Alternatives to use instead of MCT oil.
- [6:00] Factor in what you are doing with your coffee to the rest of your diet: is it creating a calorie deficit or surplus? How will using additives in coffee help you reach your greater goal?
- [10:00] How to start reintroducing carbs after prolonged keto.
- [11:00] When increasing carbs, aim to decrease fat and maintain protein. Stick with whole food carbs like fruit, potatoes, squash, and rice.
- [12:30] Track your carb consumption to pinpoint what makes you feel best. Also check out the episode Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism for more on this topic.
- [14:00] Targeted keto is great for people who are working out multiple times a day. Check out the episode on Pre-Workout Nutrition for what to do pre and post-workout.
- [17:00] How to switch from carnivore to carbs without crazy bloating. Check out Veggies & Bloating Episode, and go for bell peppers, bok choy, cucumber, spinach, zucchini, squash, asparagus. For starchy carbs, try white rice, potatoes, and fruit.
- [19:00] Differences between diet breaks and refeeds: both are meant for taking a physical and mental break from the stress of dieting. For an in-depth look at this topic, check out the Diet Break & Refeed Episode.
- [24:00] Refeed days and diet breaks are not freebies! They should still be used responsibly and strategically.
- [25:00] Keep in mind that basic caloric intake will change with your changing body; you might need fewer calories to maintain than you did 30 lbs ago. A coach can help with figuring out your new estimated maintenance caloric intake.
- [27:30] BMR (basal metabolic rate) decreases with weight loss. Think smaller body = smaller amount of energy needed to maintain.
- [29:00] There seems to be research and anecdotal evidence suggesting that increasing carbs, rather than protein or fat, during a diet break is most effective. Again, this is where a coach can help determine the best plan for you.
- [32:00] Stalls in fat loss are inevitable, but diet breaks and refeeds are not a regression.
- [35:30] Diet breaks are more likely to affect your metabolism than a refeed.
- [40:00] For more on fat refeeds check out Robert Sikes @ketosavage on Instagram
- [42:00] Timing diet breaks to coincide with a weight-loss stall
- [46:00] Weekly weigh-ins and body tape measurements are the best way to gauge whether body fat loss is occurring.
- [49:00] Meal tracking and biofeedback metrics are vital for determining the cause of a weight-loss stall.
- [51:00] Make sure you are hitting your movement goal and tracking that as well.
- [55:00] Be strategic with breaks and refeeds; it's not the time for a free-for-all. Continue those healthy habits!
THINGS MENTIONED IN THIS EPISODE:
- Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism
- Episode on Pre-Workout Nutrition
- Diet Break & Refeed Episode
- Veggies & Bloating Episode
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Listeners can find Josh Perry at his website www.joshperrybmx.com, and on Instagram @joshperrybmx
Josh Perry is a multiple brain tumor survivor, pro BMX athlete, and ketogenic lifestyle advocate. Josh focuses on the power of his story to inspire others to foster new perspectives and take new action in their lives. Providing tools for mental strength, health, manifestation, business, and nutrition, Josh’s story illustrates how challenges come in every shape and size, but emphasizes that happy and successful people use the same mental tools to get them there, regardless of their past or current tribulations.
In this episode, we talk about surviving multiple brain tumor diagnoses, the role of a ketogenic lifestyle in healing the body and brain, the role of exogenous ketones, and rejuvenating mitochondria!
“When someone comes to me for advice, the first thing I ask is: what is your goal? Because keto can be a tool for you or it can be a lifestyle, it depends on how you approach it.” Josh Perry
Top Takeaways:
- The healing potential of the Ketogenic Diet
- The Keto Diet’s effect on rejuvenating mitochondria
- Effects on brain function using exogenous ketones
- Epigenetics and expressing or suppressing genes
- Strategies to heal your brain after years of damage
Show Notes:
- [8:30] Josh’s story. Training with Dave Mirra, competing in the X Games, and then...
- [9:30] “So I went to get an MRI...:”
- [12:00] Josh just passed the 10 year anniversary of brain surgery!
- [14:30] “We know McDonald’s is bad, and candy and soda are bad to live off of. But I didn't understand how much it was effecting me”
- [15:00] Josh very quickly lost about 30 pounds after learning about the real effects of a poor diet... but then he became afraid to eat
- [16:30] Gamma knife and radiation therapy in the brain
- [17:00] Josh has been low-carb, high-fat ever since reading Grain Brain by Dr. David Perlmutter
- [18:00] Mark Sisson/Primal Blueprint and hitting a maximum of 150 grams of carbs per day
- [19:30] Epigenetics and expressing or suppressing genes
- [22:30] “Once in a while, I’ll have wine, I’ll have pizza, like glutinous pizza! But it’s not going to be a regular thing”
- [23:00] “You don’t need to be keto forever”
- [23:30] Rejuvenating and optimizing mitochondrial function
- [30:00] The optimal human diet is to just eat real food, but is that realistic?
- [31:30] “I’m enjoying how I’m eating. I’m not hungry anymore, and I’m not binge eating.”
- [33:00] Keto is not a fad diet, it is the only diet that has a biomarker to track your efficacy
- [35:30] We are starting to see a lot of data on how our brains function with and without exogenous ketones
- [37:00] MetFlex and Chill: Ryan Lowery
- [37:00] “With the lifestyle that I follow, which is a ketogenic diet with exogenous ketones, I am helping my brain after all those years of destroying it with alcohol and copious amount of sugar”
- [48:00] Dr. Joe Dispenza and NLP
- [50:00] The effects of subconscious thoughts and NLP coaching
- [51:30] Controlling the thoughts that you choose to hold
- Please feel free to contact Josh on Instagram - @joshperrybmx
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.killinitketo.com/
Join Rachel’s weekly newsletter: https://www.killinitketo.com/newsletter
In this episode, Rachel talks electrolytes and hydration, HIIT at home, menopause and ketosis, and top recommendations for supplements everyone should consider taking due to lack of nutrients in our modern-day food supply.
“Next time you get a headache or you’re feeling light-headed, take a ¼ teaspoon high-quality salt, chug it down with some water and see what happens...9 out of 10 times it’ll go away.” Rachel Gregory
Top Takeaways:
- How to properly replenish electrolytes and stay hydrated during workouts
- Favorite at-home HIIT workouts
- Menopause, carb-cycling, and ketosis
- Importance of consuming salt pre-workout
- Supplement recommendations that everyone should consider
Show Notes:
- [0:00] Sign up for the Friday Flex
- [1:20] When mountain biking in 85+ temperatures, which and how much electrolytes should you replenish each hour to prevent getting behind on hydration being in ketosis?
- [2:30] “although sports drinks can have their place. I think focusing more on actual overall hydration and salt and electrolytes, in general, can really do a lot more than just pumping yourself full of sugar”
- [3:30] Hydrate with water, and replenish with salts and other electrolytes all day, every day. Not just right before you exercise.
- [4:00] Urine color hydration breakdown chart
- [6:00] Half your body weight in ounces per day of water
- [6:45] Start with salt!
- [8:00] Ben Greenfield and Dr. Tim Noakes
- [8:30] What are your favorite HIIT workouts if you don’t have access to a machine or a hill?
- [9:30] Tabata exercises and the GymBoss Interval Timer app
- [10:00] Burpees, Mountain Climbers, Stair Sprints, and Jump Rope
- [11:30] How does being a woman in your 50’s effect Keto, carb-cycling, and metabolic flexibility?
- [12:00] Episode with Dr. Jaime Seeman!
- [14:00] Estrogen levels during menopause and glucose transfer to the brain
- Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism
- Keto For Women Program
- One-on-One Coaching Application
- [18:00] Eat mostly animal-based (with carbs around workouts) but still can’t see muscles well - any tips?
- [19:00] More reasons to increase sodium
- [21:00] How long should you wait for keto/IF symptoms to subside?
- Link to blog on different types of fats
- [26:30] What is a supplement that everyone should have?
- [25:00] Lack of nutrients in food supply and general lack of proper environment has led to us being mineral deficient
- [31:00] Headache or lightheaded? Take some (high-quality) salt with some water.
- [31:30] The most deficient vitamin is vitamin D
- The episode with Dr. Ken Berry talking about sunscreen and vitamin D.
- [34:30] Vitamin D3 and Vitamin K synergy
- [37:00] Fish oil - Cod liver oil. EPA and DEA are essential and necessary for balancing omega levels
- [38:00] Creatine: Topping off the tank
- [39:00] Collagen, Glycine, Glutathione and REAL bone both
- Rachel’s Amazon Shop Page and Products Page for the brands she uses and recommends
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Listeners can find Kristin Rowell at her website Energetically Efficient.com, and on Instagram @mngoldengirl
Kristin Rowell is a former trial lawyer turned Functional Nutritional Therapy Practitioner. She is an IPE Professional Natural Bodybuilder in the Figure Division, the NANBF’s 2018 Ms. Natural Minnesota (Figure), and she has run 25 marathons. Kristin coaches high-performance individuals, she consults for organizations, and she speaks about nutrition and wellness topics around the country. She helps her clients look better, feel better, and do better.
In this episode, we talk about nutrition protocols for marathon and bodybuilding training, the importance of protein, the importance of having a coach, and the life-changing benefits of mindfulness practices!
“My best performances were when I relied on a coach. Always. And it's not because the coach was ever doing the work for me. A coach helps people be successful for two primary reasons: accountability and when you hire someone and pay them money you are creating an energetic exchange.” Kristin Rowell
Top Takeaways:
- Neglecting fat for fuel is a big no-no for marathon training.
- Even coaches need coaches!
- Protein is key for feeling full on any diet and becomes even more important as we age.
Show Notes:
- Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
- [4:30] While working as a trial lawyer, Kristin trained for and ran her first marathon, and she immediately caught the marathon “bug”
- [7:00] Kristin suffered a fall that left her leg broken in 10 places, which drew her attention toward her nutritional health and she began questioning the typically prescribed runner’s diet.
- [8:45] When Kirsten switched from carb fueling to fat fueling she experienced the best health benefits and athletic performance of her life so far.
- [10:00] Kristin competed in her first bodybuilding competition in 2017, she shortly thereafter quit working as a lawyer to pursue fitness coaching and competing full time.
- [12:30] Kristin shares what it's like to train and prepare for a bodybuilding competition.
- [16:30] Metabolic flexibility vs. 24/7 ketosis
- [20:30] Effects of a ketogenic diet on the menstrual cycle
- [24:00] Why hiring a coach is a game-changer
- [28:30] Coaching is good for physical and mental health
- [30:50] Kristin and Rachel talk morning routines (the complete version of Rachel’s morning routine in her podcast HERE)
- [34:30] Kristin recommends Stillness Is The Key for meditation and The Five Minute Journal for a morning routine
- [38:00] Kristin’s fasting protocol
- [44:00] The potential pitfalls involved with extended or frequent fasting.
- [49:00] Protein, specifically animal protein, satiates like nothing else.
- [52:00] Protein is one of the three macronutrients the body needs
- [60:00] Kristin is launching her first online course which will cover Kristin’s method of success, individualized macronutrient balancing, alcohol, fasting, meditation, and Q&A!
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter
In this Q&A episode, Rachel talks about common vegetables that cause bloating vs. those that don’t, tips for taking digestive enzymes, FODMAPS, how to know when you’ve become metabolically flexible, fueling HIIT workouts, The Lion Diet, best protein supplements, and Rachel’s top book recommendations.
Top Takeaways:
- Tips for dealing with bloating from veggies.
- Concrete ways to check if you are metabolically flexible.
- Adjusting your fueling strategy for HIIT style workouts.
- Best protein supplements (for keto and in general).
- Some reads that Rachel really loves!
Show Notes:
- [0:00] Intro
- [0:58] Rachel jumps right into question one, “Veggies and bloating?” further explained what are the most common veggies that will cause bloating in many people, low carb diet or otherwise?
- [1:51] The main culprit of bloating is the cruciferous vegetable family. Including commonly consumed members broccoli, cauliflower, sprouts, and kale.
- [2:04] The cause of bloating is humans not having or lacking the needed amount of the enzymes raffinose and cellulase which causes them to not break down and ferment in the lower intestine leading to gas creation.
- [3:35] Cooking, steaming, sauteing these vegetables can help reduce digestive distress. All raw vegetables are a little harder for us as humans to digest.
- [4:00] Onions and garlic are also bloaters because they are a big source of fructans, another type of difficult to digest fiber.
- [4:20] FODMAPS, stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols. These are a group of short-chain carbohydrates that are poorly absorbed and digested. Common in the veggies we just talked about and also in,
-
- artichokes
- asparagus
- beetroot
- fennel
- leeks
- mushrooms
- okra
- peas
- shallots
- [6:26] List of Vegetables that cause less bloating
-
- Bell peppers
- Bok choy
- Cucumber - skin removed
- Cooked Spinach
- Zucchini
- Squash
- Asparagus - are a FODMAP but just depends on the person
- [7:29] Extra tips on how to limit bloating as much as possible. Be aware of portion size, cook vegetables, chew food more thoroughly...
- [9:31] Benefits of taking supplemental digestive enzymes. And tips on how and when to take supplemental digestive enzymes.
- [13:14] Next Question, If you are not insulin resistant, how do you know when you are fat-adapted/metabolically flexible? Rachel’s more in-depth talk on this topic with Dr. Mike T. Nelson, also her blog on The Blood Sugar Roller Coaster. Rachel talks about objective and subjective metrics.
- [13:45] Objective metric options. Measure blood glucose after meals. Measure Ketone levels, blood, breath, urine.
- [16:45] CO2 levels, more on this in the podcast with Ben Pakulski
- [17:28] Subjective metric options. Ease of fasting, emotional response to food, energy level, and training performance to name a few.
- [20:05] Next question, Any diet suggestions for someone on Keto struggling with low energy during High-Intensity Interval Training (or HIIT for short). In-depth talk with Rachel in previous podcast episode Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism
- [22:00] Next question, Thoughts on the Lion Diet? The Lion Diet is a type of carnivore diet (stricter version of a Keto Diet) named by Mikhaila Peterson that consists only of ruminant meat, salt, and water. Ruminant animals have four-chambered stomachs, examples are cows, sheep, goats, buffalo, elk...
- [25:29] Next Question, What is the best protein supplement that’s Keto? Rachel has several she recommends:
-
- Perfect Keto Whey
- Perfect Keto Collagen
- Organifi Complete Protein
- Primal Kitchen
- Equip Prime Beef Protein
But make sure you do your own research as well and always look for approved third-party tested supplements. One good resource to use is www.consumerlab.com to compare products.
- [27:51] Last question, Rachel’s best book recommendations? Take a look for yourself on her amazon shop Link to Rachel’s Book Recommendation list
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Listeners can find Dr. Mike T. Nelson at his website www.miketnelson.com, also be sure to check out edu.flexdiet.com and www.mrmolebook.com!
Mike T. Nelson, PhD, MSME, CSCS, CISSN, is a research fanatic who specializes in metabolic flexibility and heart rate variability, as well as an online trainer, adjunct professor, faculty member at the Carrick Institute, presenter, creator of the Flex Diet Cert, kiteboarder, and (somewhat incongruously) heavy-metal enthusiast. The techniques he's developed, and the results Mike gets for his clients have been featured in international magazines, in scientific publications, and on websites across the globe. In his free time, he enjoys spending time with his wife, lifting odd objects, reading research, and kiteboarding as much as possible.
In this episode, we talk about how to measure your degree of metabolic flexibility, HRV and NEAT, and potential consequences from the hyper-restriction of carbs.
“I don’t want to use data to make people feel more fragile, I want to use it to make them feel more anti-fragile.” Dr. Mike T. Nelson
Top Takeaways:
- How to measure your degree of metabolic flexibility
- Potential negative effects of long-term, hyper-restriction of carbohydrates
- How to use Heart Rate Variability (HRV) to track recovery
- For most people, the amount of calories you burn through NEAT is higher than through exercise
- Mike’s top tips for becoming more metabolically flexible
Show Notes:
- [4:00] Mike’s journey into health and fitness started at St. Scholastica in Duluth, Minnesota
- [8:30] 13 years of metabolic flexibility and counting!
- [10:00] Rachel’s Ketogenic Diet and CrossFit Athletes study
- [11:30] Clamp Study: Glucose and Insulin
- [13:00] Balance is key. Adding Carbs does not mean eating Pop-Tarts every morning, but you shouldn’t always be fasting either.
- [15:00] Continuous Glucose Monitoring
- [16:00] 1 week of “normal eating.” and then 24 hours of fasting vs. Poptarts and Cookies… but sleep and stress have a much bigger impact than expected
- [16:30] Mike backs up a common theme of the show. If you hyper-restrict carbs, you may become very sensitive to them!
- [18:00] Should I do a ketogenic diet? A common question Mike is asked
- [21:00] Dom D’Agostino is a great example of long-term ketogenic lifestyle, but it’s not for everyone
- [23:00] Regardless of a ketogenic lifestyle, the brain wants to use Glucose. It also takes priority on using any available glucose. This can lead to your muscles being more insulin resistant.
- [25:00] Re-Feeding does not necessarily change everything right away. And a cyclical keto diet is often very difficult to execute appropriately acutely.
- [26:00] Down-regulation of enzymes for carb-uptake
- [27:00] High-Fat, Low-Carb diet can cause PDH to change
- [28:00] The Dr. Volek FASTER study concludes: Elite Level of Athletics likely require consistent Carbohydrate levels in your standard diet. You likely lose 3% to 8% of overall output
- [31:30] The “Metabolic Cart”
- [33:00] Heart Rate Variability (HRV) and millisecond changes in heart rate
- [34:00] Parasympathetic vs. Sympathetic systems and the costs of exercise
- [35:00] HRV monitors and their efficacy
- [42:00] The “Whoop Band”
- [44:30] HRV and sleep tracking
- [47:00] Minor changes in lifestyle can lead to massive changes in sleep quality
- [50:00] Non-Exercise Activity Thermogenesis (NEAT)
- [52:30] Changes in exercise are not necessarily correlated directly to the amount of activity
- [57:00] “obviously your nutrition is a big piece of the puzzle. But there's like all these other pieces that we still need to pay attention to.” - Rachel
- Mike Nelson’s top tips to becoming more metabolically flexible
-
- More Protein
- Increasing NEAT
- More “formal exercise”
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.killinitketo.com/
Join Rachel’s weekly newsletter: https://www.killinitketo.com/newsletter
In this episode, Rachel chats about the ‘best diet’ for body recomposition, why inches are not always equal to pounds in terms of fat loss, how long it takes to lose weight on keto, her thoughts on exogenous ketones, and an explanation for elevated blood glucose levels after a prolonged low-carb, keto diet.
Top Takeaways:
- Rachel’s recommendations for diet to achieve optimal body recomposition.
- Rachel explains why losing pounds in body weight is not the same as losing inches off of body size.
- Why losing weight with a ketogenic diet (or any diet) will have varied results depending on individual start-points.
- Why exogenous ketones are not a “magic wand” for the ketogenic diet.
- Rachel discusses whether it is necessary to hit an exact ketone reading of 0.5 and if other ketone amounts can be useful.
- Rachel shares possible causes for why some people following a low-carb/keto lifestyle may experience elevated blood glucose levels.
Show Notes:
- [1:00] Rachel announces the winners of the Redmond Life Giveaway! Please send an email to rachel@killinitketo.com with your full name, shipping address, and email. Congrats!! More giveaways to come in future episodes :)
-
- Robin OS
- Holistic Learner
- Ketocarnivoremama
- [2:30] Rachel’s recommendation for the best way to nourish your body with food to rebuild. She stresses the importance of choosing a diet you can adhere to long-term, gathering sufficient information to know if the diet is a good fit, and following what she calls the Whole Food Rule (Eating 80%-90% foods that either grew from the earth or once had a face).
- [4:20] Diet is not the only crucial component when it comes to changing the general composition of your body.
- [7:30] Rachel explains the difference between scale weight loss and body size weight loss.
- [8:00] Proper scale use consists of taking a weekly average, not daily fluctuations. Check out this blog post for how to use the scale properly.
- [9:30] There is a popular saying that ‘muscle weighs more than fat,’ which is technically incorrect (i.e. 1 lb of margarine = 1 lb of butter) but as far as health goes, fat and muscle have different effects on physiology.
- [10:10] Muscle burns carbs and assists in all areas of fitness, whereas fat does not.
- [11:00] In my opinion, measuring inches lost (or noticing changes in how your clothing fits) is actually much more of a reliable measurement of progress than the scale. Body tape measurements are a great tool for this.
- [15:30] How long should it take to lose weight on keto?
- [15:40] Everyone’s body is different, which means the rate of weight loss is going to be different. Overall health, current body composition, activity level, and diet are some of many factors.
- [17:00] Initial weight loss due to water weight can cause dehydration and keto flu symptoms, so make sure to hydrate and get electrolytes!
- [18:10] Here’s what a few studies have shown in regard to losing weight on the ketogenic diet.
- [20:00] As you get closer to your goal weight, weight loss slows down. As your weight decreases, and you become a smaller person, your total daily caloric needs also decrease. This is known as metabolic adaptation or adaptive thermogenesis. - part of fat loss. Go here: Refeed and Diet Break Episode for more on adaptive thermogenesis.
- [21:00] Appropriate rates of weight loss on the scale and body size measurements.
- [23:00] Losing fat isn’t always reflected on the scale.
- [23:00] Rachel’s thoughts on Exogenous Ketones? See: Episode with Ryan Lowery
- [24:40] Quality matters and they are not a magic weight loss or fat loss drink
- [25:00] Even if you read 0.2-0.4 ketones is that beneficial? Is it necessary to be above 0.5 to achieve the benefits?
- [26:10] Registering any level of ketones can be beneficial. Different levels may bring in different amounts of added benefits, such as mental focus and clarity.
- [28:00] What about people who are on keto for a while and experience elevated blood glucose levels?
- [28:30 ] Adaptive Glucose Sparing (aka physiological insulin resistance), in which the muscles learn to reject sugar as a fuel source.
- [30:00] The Dawn Phenomenon, in which blood sugar is highest in the morning.
- [32:00] HOMA-IR: the homeostatic model assessment of insulin resistance, is your body maintaining its essential systems in balance or in equilibrium. What happens is insulin is working against glucose in an attempt to keep blood sugar levels stable, or in homeostasis.
- [33:00] Dr. Ted Naiman talks about HOMA-IR.
- [37:00] Rachel talks about the underrated effects of stress on blood glucose levels.
- [38:00] CGM and stress in this episode with Mike Mutzel
- [39:30] False reading on your glucose monitor may occur because of outside fragrances, dehydration, and environmental interference. Unexpected readings should be multiplied and averaged.
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Listeners can find Drew Manning at his website Fit2Fat2Fit.com, and on @Fit2Fat2Fit
Health and fitness expert Drew Manning is the New York Times best-selling author of Fit2Fat2Fit: The Unexpected Lessons from Gaining and Losing 75 lbs on Purpose and has for years been a leading voice in the burgeoning Keto Diet movement.
Drew is also the creator of the A&E Show Fit to Fat to Fit and the host of The Fit2Fat2Fit Experience podcast. With over a million social media followers, Drew continues to transform people’s lives all around the world.
Known for his straightforward and empathetic fitness and health coaching, Drew has been featured on The Dr. Oz Show, CNN, Good Morning America, The Tonight Show, The View, and MSNBC, among other media outlets.
In this episode, we cover Drew’s viral weight loss journey and look at the role of metabolic flexibility for long-distance endurance training and CrossFit.
“There’s no good or bad food, just good or bad consequences. It’s important for you to be aware of those foods that cause bad consequences.” Drew Manning
Top Takeaways:
- Keto is not a death sentence for glycolytic sports as long as you implement it appropriately.
- Everything is a tool. Using carbs with intention is key.
- We all need to have people and resources to depend on when achieving our fitness and life goals.
Show Notes:
- [5:42] Intro/Background on Drew Manning, Fit2Fat2Fit Journey.
- [10:07] When Drew started to transition to Keto, Started in 2011 on more of a Paleo type diet and began to transition to Keto around 2015.
- [12:35] Rachel starts studying Keto in 2014 in combination with CrossFit
- [13:04] CrossFit and Keto: Can you do both successfully at the same time?
- [14:27] How Drew instructs to start a glycolytic sport like CrossFit while following a low carb diet.
- [15:30] Adding in carbs once a person is Keto adapted is really beneficial to high-level athletes in glycolytic sports.
- [16:42] Previous podcast guest Ryan Lowery
- [18:50] Discussing Drew’s ways of avoiding carb phobia.
- [20:30] Incorporate carbs intentionally, avoid easy access to processed carbs because we all have foods that we can’t resist.
- [21:41] Long endurance training, Drew’s goal to run 100 miles in 24hrs, Can’t Hurt Me Book.
- [23:01] Drew will be running again to raise money for Operation Underground Railroad, a nonprofit that helps rescue child sex slaves
- [24:29] Drew’s altered carb intake for running extreme long distance and still sticking to Keto on non-running or race days.
- [27:48] Revisiting the stress of carb phobia after going full Keto
- [31:07] Talking about the importance a coach can have in helping you get past your own personal sticking points in achieving your training and lifestyle goals.
- [34:15] Helpful mindset practices, hiring a life coach, incorporating meditation, gratitude list, journaling. Importance of morning routine
- [37:55] Rachel talks about her coach starting her on meditation practices
- [39:26] Question for Drew: Is there anything you have changed your mind about during the last year?
- [42:26] If you had one daily theme song what would it be?
- [45:04] Drew manning 100 race details, find Link to donate
- [45:35] Drew’s two books: Complete Keto. and Fit 2 Fat 2 Fit
KILLER CREAMERY GIVEAWAY WINNERS
If your Itunes name or Instagram handle is listed below, please send an email to rachel@killinitketo.com with your full name, shipping address, and email. Congrats!! More giveaways to come in future episodes :)
- Kierancarobine
- Jw_anderson
- Loveland3031
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Join Rachel’s Newsletter!
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.killinitketo.com/
In this episode, Rachel does another Q&A for her followers about carb ups and carb cycling, their benefits in maintaining metabolic flexibility, and how you can help avoid some of the possible side effects of a strict, long-term Ketogenic Diet.
“Fragile things break when they’re put under stress. Resilient things resist the stress but stay the same. Anti-fragile things adapt and get better. So, if you want to be healthy and metabolically flexible, you should aim for building an anti-fragile metabolism. That, in itself, is the end goal.” Rachel Gregory
Top Takeaways:
- Carb ups and carb cycling can potentially help you avoid the three main drawbacks Rachel outlines in this episode when following a very low-carb, ketogenic diet indefinitely.
- Insulin is not the devil, but constantly elevated levels of insulin can lead to chronic inflammation and many other issues.
- Body signs that you may want to try a carb-up.
- Monthly, Weekly, and Daily carb-up options.
- Taking a month off Keto, but still eating clean carbs, is another possible way to improve metabolic flexibility once an individual's body has already adjusted to fat adaptation.
Show Notes:
- [0:58] Info on Rachel’s new weekly Newsletter
- [2:30] First Question, Is carb cycling a way to get Metabolically Flexible?
- [3:32] Metabolic Flexibility benefits outlined
- [4:33] Keto is a fantastic diet, but it may have three main drawbacks when used strictly for years and years without a ‘break’
- [5:36] First possible drawback, loss of enzymes and gut bacteria.
- [6:36] Second possible drawback, chronically low insulin
- [8:27] Insulin has many vital functions when present in proper amounts
- [9:30] Third possible drawback, carb phobia (psychological impact).
- [11:04] Signs and symptoms you could use a carb-up.
- [11:35] Podcast with Ali Miller on Chronically low leptin levels.
- [13:42] How many carbs and how often for a carb-up?
- [14:08] Monthly carb-up options for women
- [17:08] Weekly carb-up options
- [18:24] Daily or Pre/Post Workout carb-up options
- [21:44] Details on the incorporation of carbs pre/post-workout in terms of recovery
- [25:35] Second Question, Coming off of Keto for one month of moderate carbs then going back on Keto. Beneficial?
- [29:42] Outro and closing thoughts, Rachel's Instagram
THINGS MENTIONED IN THIS EPISODE:
- Rachel Gregory Refeed Episode
- Rachel Gregory YouTube Channel
- Podcast about Women’s Health with Ali Miller
- Keto for Women
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Listeners can find Mike Mutzel at his website High Intensity Health, and on Instagram @metabolic_mike.
Mike Mutzel, MS has an undergraduate degree in Biology from Western Washington University, a Masters Degree in Human Clinical Nutrition from the University of Bridgeport is a graduate of the Nutritional Therapy Association (NTA) and the author of Belly Fat Effect. He makes videos and podcasts to help everyday people around the world learn how to stay lean and metabolically healthy.
In this episode, we talk ALL things fasting, glycemic variability, personalized CGM experiences, and of course, metabolic flexibility!
“The better question is - how metabolically flexible are you? That’s going to be the contingent factor that will determine what will or won’t affect your fast.” Mike Mutzel
Top Takeaways:
- Being consistent with fasting is probably a better approach than being super aggressive.
- The more data we know about our day to day decisions - diet, mindset, stress response - the more empowered we are.
- Learn how to integrate different practices into your life related to stress management, sleep, fasting, breathing, etc. so you can work towards becoming more flexible and resilient.
Show Notes:
- [1:50] Mike’s journey into health, and getting prescribed SSRI’s.
- [2:30] Google Scholar: A great research tool!
- [4:50] How Mike first became interested in CGM (Continuous Glucose Monitoring)
- [7:30] Glucogenic response from stress, adrenaline, cortisol, etc.
- [8:00] Using the CGM to mediate stress, and use it as a tool to increase the benefits of meditation and breathwork
- [9:00] Glycation and the effects of a prolonged period of high-glucose levels
- [9:30] Inflammation, ability to process glucose, and cognitive function as we age
- [13:50] Fasting, especially prolonged fasting, creates some of the same effects as exercise.
- [15:30] Fasting - a framework for discipline and creating friction between constant food intake
- [17:30] Hormone suffering, thyroid issues, and hair loss
- [18:30] Postmenopausal benefits of fasting
- [19:30] Fasting strategies
- [22:30] Changing too much, too quickly; and the rebound that may follow
- [24:00] Adrenal Fatigue
- [26:00] The stages of a 72-hour fast
- [26:30] 36-hour mark - Degrading intracellular proteins and Autophagy
- [28:00] Autophagy happens at different speeds for different people… at different stages of the fast
- [30:00] A more scientific definition of Autophagy than what is floating around on the internet currently
- [31:00] Why and how breaking a fast is different for everyone
- [33:30] Does under 100 calories count as a break?
- [35:00] General rule: do whatever is going to keep you consistently moving towards your health goals
- [36:00] In order to “break” a fast scientifically, you need to enact insulin signaling
- [37:30] Does a 72-hour fast “reset” your immune system? And looking at Valter Longo’s work
- [38:30] A new sweet spot… 36-Hour fasts are what the cool kids are doing now.
- [39:00] Mike’s Metabolic Mondays
- [41:30] Longevity strategies and one day per week fast vs. daily fasting
- [46:00] “Ketones have unique energy signaling behaviors… they affect epigenetics, they change gene expression.”
- [48:00] The Minimal Effective Dose of re-feeds
- [49:00] Ketosis 24/7 or Metabolic Flexibility
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.killinitketo.com/
In this episode, Rachel answers questions about glucose tracking for weight loss, keto’s effect on women's menstrual cycles, tips for women who are breastfeeding and want to try keto, and quarantine realizations.
“We want to make sure our bodies are not on the path to insulin resistance and rather working towards becoming more insulin sensitive. A process that occurs when we don’t rely on carbohydrates as our main fuel source at all times and we work towards becoming more metabolically flexible. ” Rachel Gregory
Top Takeaways:
- Learn how to monitor your own blood glucose level for your fat loss goals
- How keto affects women is a little different for each individual, but big lifestyle changes like keto will always take some time to adjust to
- Tips on how to eat while breastfeeding
- We can all learn something about ourselves during this quarantine
Show Notes:
- [1:08] First Question: Can you talk about Glucose tracking for weight loss?
- [1:22] Rachel’s Blood Sugar Blog
- [1:37] The most common way to track blood glucose is a cheap blood glucose monitor
- [3:20] Recommended time to check blood glucose times before and after meals
- [4:25] Continuous glucose monitor, differences (Rachel’s Instagram)
- [6:49] How a blood sugar spike affects your body
- [8:48] The Second reason to track glucose levels
- [11:44] How to prevent or improve insulin resistance
- [12:51] Join the FREE MetFLex Life Course
- [14:32] Second Question, Talk about women's cycles, could Keto make them longer?
- [16:13] Rachel’s advice to best re-regulate your cycle.
- [17:52] Seed Cycling as a tool, see links below
- [19:18] Question 3 Breastfeeding and Keto, See again episode with Dr. Jamie Seeman
- [23:27] Last Question, What Rachel has learned about herself in quarantine
THINGS MENTIONED IN THIS EPISODE:
- Blood Sugar Blog
- Podcast about Women’s Health with Dr. Jamie Seeman
- Podcast about Women’s Health with Ali Miller
- Seed Cycling Part 1
- Seed Cycling Part 2
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Listeners can find Christina Rice at her website Christina Rice Wellness, and on Instagram @Christinaricewellness
Christina Rice is a Nutritional Therapy Practitioner and Reiki Practitioner turned holistic business coach who helps ambitious health coaches build and scale successful online businesses. She is the blogger behind christinaricewellness.com, host of Wellness Realness podcast, and creator of the Paleo Women Lifestyle Program.
Christina became a holistic practitioner after overcoming her own health struggles including SIBO, candida overgrowth, parasites, heavy metals toxicity, amenorrhea, depression and anxiety, hypothyroidism, mold illness, and autoimmune disease. She has worked with thousands of women to help them naturally heal from digestive issues, disordered eating, and hormonal imbalances, and now she focuses on teaching other purpose-driven health coaches to expand their businesses with online platforms.
Don't forget to take a screenshot and tag @rachelgregory.cns on Instagram!
Also, don't forget to visit www.killinitketo.com for free recipes, other episodes of this podcast, and exclusive content!
In this episode, we talk about Christina’s nutrition and diet experiences, carb phobia, keto for men vs. women, metabolic flexibility, fasting and more!
“Constant stress over maintaining a rigid diet is ultimately counter-productive to health and well being. It's better to aim for flexibility and be able to enjoy life with food as one component.” Christina Rice
Top Takeaways:
- Different diets serve different purposes; feel free to switch it up according to what your own body needs, and know that transitions take time.
- Fasting is a powerful tool if used correctly...especially for women!
- Your diet is a major part of your overall lifestyle. It should be enjoyable.
Show Notes:
- [5:00] Christina shares her personal struggle of unwellness and how that led her to become her own health advocate, treating her leaky gut, depression, and ongoing battle with severe digestive issues.
- [9:45] Christina used the paleolithic-ketogenic, and variations of the keto diet to control her symptoms, before switching to a carnivore diet. She now describes her diet as “carnivore-ish”
- [11:15] Christina is open to trying many new diets and approaches, she even tried the potato diet and the raw vegan diet!
- [12:30] “... at one point I was so carbohydrate intolerant, I would faint after two bites of sweet potatoes.”
- [13:15] Sweet potatoes are not real potatoes because they do not contain nightshades
- [16:15] Fat and carbohydrates should not be paired together at high levels in a diet
- [18:15] What is carbosis
- [21:50] Christina struggled with disrupted leptin signaling (the satiety hormone) after a long period without carbohydrates that caused chronic hunger
- [24:20] Women especially need to be cautious about forgoing carbs entirely for long periods of time, as it can disrupt leptin signaling and lead to carb intolerance.
- [26:00] Christina shares her story of overcoming carb phobia and incorporating carbohydrates correctly for maximum benefits
- [32:00] What does healthy fasting look like, for women in particular?
- [36:00] Feel free to mix up your fasting routine. Dr. Pompa talks about intermittent fasting
- [37:50] Not everyone is ready for fasting; there are steps to getting there
- [42:00] Christina’s recommendation on how to move toward a carnivore diet
- [44:20] Allowing adequate time to see results with a diet is crucial, up to several months. Transitioning between diets -- keto, carnivore, carb cycling -- can take several weeks.
- [48:00] Christina also uses diet from Craig Emmerich to control symptoms of mold allergy and Lyme Disease
- [45:00] “There’s a lot of power in experimenting for yourself and listening to your own body, rather than what the media is saying, and being metabolically flexible because you don’t have to pick just one diet.”
- [52:00] “Constant stress over maintaining a rigid diet is ultimately counter-productive to health and well being. It's better to aim for flexibility and be able to enjoy life with food as one component.”
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.)
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.killinitketo.com/
In this episode, Rachel talks about her morning routine and what a typical day of eating and training looks like.
GIVEAWAY for today’s episode is brought to you by Redmond Life
3 winners will EACH receive the Rachel Gregory Redmond Bundle. This bundle includes a 16 oz. package of Redmond Real Salt, mini salt shakers, one bottle of charcoal cucumber clay mask, and one bentonite clay mask.
To enter:
- Subscribe to the MetFlex & Chill podcast
- Leave a rating and a review mentioning something you learned or took away from this episode.
- *Note: If you have already left a rating and review for a previous episode, you can still enter this giveaway by taking a screenshot of the episode, posting it in your Instagram story, and tagging @rachelgregory.cns for a chance to win!
“I wake up excited for my morning routine, which then excites me for the day, it just makes me so much more productive and focused.” Rachel Gregory
Top Takeaways:
- Your morning routine will make or break your day.
- Having a coach that keeps you accountable is a huge piece of the puzzle when it comes to building (and maintaining) habits -- such as creating and sticking to a solid morning routine.
- If you want to make big improvements, you have to set aside time every single day to LEARN!
- Macros change based on your goals and YOU as an individual.
Show Notes:
- [1:00] Today’s Giveaway: Rachel Gregory Redmond Bundle
- [4:00] MetFlex and Chill with Dr. Ken Berry: Lies My Doctor Told Me
- [5:30] First question: What is your morning routine?
- [7:00] Rachel’s coffee of choice: Purity Coffee
- [8:00] How to maximize the scale as a tool, blog post
- [12:00] Rachel’s current coffee concoction of choice
- [13:00] Brendon Burchard’s High-Performance Planner and the Five Minute Journal
- [14:00] Read two different types of books, currently The ONE Thing by Gary Keller and The Hungry Brain by Dr. Stephen Guyenet
- [16:00] Fill out accountability tracker, with routines and biofeedback markers
- [22:00] Why morning routine is--and should be--the best part of the day
- [23:00] Second question: What is a typical day of eating and training like for you? What is your macro split?
- [23:20] Keto For Women as one tool to use when you’re in a fat-loss or “cut” phase
- [24:00] Helpful ideas for at-home lifting program
- [25:00] Lifting and cardio/conditioning training
- [28:00] A normal day’s routine outside of quarantine, with some fun keto-friendly dessert hacks
- [29:00] Baseline Nutrition
- [30:30] Exercise routine and weekly splits. Preworkout nutrition tips
- [32:00] Afternoon snack - followed by an afternoon walk before dinner!
- [33:00] If you want to make big improvements, you have to be learning every day
- [33:30] Protein Ice Cream!!
- [34:30] MetFlex and Chill allows a little Netflix, and other TV
- [36:30] Blue light blocking glasses and winding down for the evening
- [38:30] The importance of having a coach, and how to apply for one-on-one coaching
THINGS MENTIONED IN THIS EPISODE:
- Save money on your first order of Purity Coffee
- [BLOG] The Scale Doesn’t Always Matter...But Sometimes It Does
- Join the waiting list for the Keto For Women Program
- Shifting Goals and Mindset Solo Episode
- Download your FREE Hunger Hacks EBook
- Pre-Workout Nutrition Solo Episode
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.)
Listeners can find Aaron Day on his website fatforweightloss.com.au, on Instagram @fatforweightloss, and on Facebook Fat For Weight Loss.
Aaron Day is an Accredited Nutritional Therapist, Advanced Sports Exercise Nutritional Adviser, and Clinical Weight Loss Practitioner. He is also a ketogenic food blogger, recipe developer, food photographer, and videographer, with an emphasis on Quick and Simple Keto Meals and Keto Comfort Foods.
GIVEAWAY for today’s episode is brought to you by Killer Creamery:
3 winners will EACH receive 6 FREE pints of Killer Creamery Low-Carb Ice Cream!
To enter:
- Subscribe to the MetFlex & Chill podcast
- Leave a rating and a review mentioning something you learned or took away from this episode.
- *Note: If you have already left a rating and review for a previous episode, you can still enter this giveaway by taking a screenshot of the episode, posting it in your Instagram story, and tagging @rachelgregory.cns for a chance to win!
In this episode, we talk about endurance training as a low-carb athlete, fat loss plateaus, using metabolic flexibility to optimize athletic performance, meal prepping tips, tricks, and tools, and more!
“Yes, being fat-adapted first is the goal. But then, that’s where you can play with how much energy you bring from fat and how much energy you bring from carbs.” Aaron Day
Top Takeaways:
- Pairing carbs, protein, ketones, and electrolytes can essentially create this metabolic flexible-fuel AKA dual fuel.
- Endurance athletes need to resistance train if they are struggling to lose body fat. You need to lift weights if you want to look ‘toned.’
- If fat loss is your goal, cardio should be used as a tool because your body adapts very easily to cardio and you don’t want to become efficient at it.
- Meal prep and planning ahead are major keys to success. The more you do it, the more it becomes a habit, and the easier it gets.
Show Notes:
- [2:00] Dom D’Agostino’s appearance on Tim Ferriss’ show
- [3:10] Endurance training as a Ketogenic/Low-carb athlete
- [4:45] Triathlons in a Ketogenic state
- [5:30] Inflammation decrease from Keto, leading to less soreness and injury
- [6:45] The importance of electrolytes
- [10:15] Mark Sisson’s “Primal Endurance” - Using Metabolic Flexibility to optimize your athletic performance
- [12:30] Ben Greenfield’s book “Boundless”
- [14:00] Dual Fuel - Utilizing both Ketones and Glucose, depending on the current need
- [16:30] Fat-Phobia and Carb-Phobia
- [18:35] Zach Bitter - World Record Holder for the longest distance in 12 hours is a Dual Fuel Athlete
- [21:50] “You have to test for yourself, and see what really works for you”
- [22:00] UCAN SuperStarch vs. Corn Starch
- [23:00] Using Blood Glucose Monitors to monitor carb impact
- [24:00] “What happens when you pair Carbohydrates with Fat and Protein? There’s a whole new world of Keto research available”
- [27:00] Lifting vs. Endurance training
- [30:00] Your keto is strict, but you are plateauing in fat loss? Maybe it’s time to look at your training
- [33:00] Neglecting the weight room
- [34:00] “If I have more muscle on me and I'm just sitting at my desk working, I'm actually burning a little bit more fuel than I would if I had less muscle because muscle is just so metabolically taxing.”
- [38:00] Cardio isn’t bad, but it may be overused for fat loss
- [43:00] Exercise time commitment and fitness tracking
- [48:15] Meal-prepping tips and tricks, including how to start meal-prepping slowly
- [49:30] Meal-prep tools
- [54:00] Meal-prep as a habit, and cutting the time commitment
- [57:00] Low-protein! Rachel addresses this in her Keto For Women Program.
- [58:00] If Aaron were a type of food, what type of food would he be?
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.)
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.killinitketo.com/
In this episode, Rachel talks about how to test for low stomach acid and why it’s important for proper digestion, setting up your pre-workout nutrition, and how alcohol fits into a ‘healthy’ lifestyle.
"Carbs are not essential. But if the goal is to optimize performance and become as metabolically flexible as possible, utilizing carbs strategically is definitely beneficial...especially when it comes to performance-based goals." Rachel Gregory
Top Takeaways:
- You can test for low stomach acid at home using the Baking Soda Test and the HCL Challenge Test detailed in this episode.
- Your pre-workout meal/snack/supplement will depend on your specific goals, the type, and length of your workout, as well as other factors.
- Carbs are not essential, but they can be helpful, especially when talking about metabolic flexibility. If you are eating carbs to fuel a workout, aim for an 80/20 ratio of starch to fruit.
- Alcohol is a toxin; your body will pause other processes to get it out of you as fast as possible. Know your goals when it comes to consuming alcohol.
Show Notes:
- [2:30] The importance of high-quality protein
- [3:00] Protein is QUEEN! blog post
- [3:30] How do we know if we have the proper amount of stomach acid to digest proteins?
- [4:00] Stomach acid production can be inhibited by different factors
- [5:00] Signs and symptoms associated with low stomach acid level
- [6:00] Lab tests to determine stomach acid levels
- [6:45] At home testing!
- [7:50] Supplement: Betaine HCl with Pepsin
- [8:09] Preventing false negatives
- [10:00] The HCL challenge test, for if you failed the baking soda test
- [14:00] Don’t eat in a stressed state! Sympathetic vs. Parasympathetic
- [15:00] Chew your food!!
- [16:30] How to help with Acid Reflux
- [17:00] Apple Cider Vinegar (ACV) take 1 to 2 tablespoons with water, before trying supplements. With Water!
- [20:00] Best food type to fuel a workout
- [21:00] Look at your goals first… your goals will change the fuel needs for exercise
- [23:00] Something that worked a year ago, might not work today. Keep evolving
- [23:30] When searching for best fuel; look to what you’re currently eating first
- [24:00] Another important question to ask, what type of workout are you doing?
- [25:00] Another overlooked question… What is your pre-workout fuel goal?
- [27:30] Water and Electrolytes before exercise!!
- [28:30] Fats: Stick with fast-digesting/faster absorbing fats like MCT oil/powder, coconut oil, butter
- [29:00] Just before exercise - fast-digesting Protein: high-quality whey protein source, EAAs, collagen powder, protein bar
- [30:00] 1+ hours before - slow-digesting Protein: non-fat plain yogurt or cottage cheese, eggs, lean meats
- [32:00] METFLEX Life Course
- [32:30] Carbs: Not essential, but if you are eating carbs for workouts aim for 80/20 Starch/Fruit
- [35:30] UCAN SuperStarch, Cluster Dextrin, and other alternate carb sources
- [36:30] The Carb Swish
- [38:30] Cocktails and Keto
- [39:00] Hard Seltzer nutrition info
- [40:30] Alcohol itself is a toxin, which means it is NOT healthy
THINGS MENTIONED IN THIS EPISODE:
- Protein is QUEEN!
- METFLEX Life Course
- MCT oil/powder, whey protein, collagen powder
- Join Rachel’s Workout Programs
- Try UCAN SuperStarch for 15% off!
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Listeners can find Dr. Nasha Winters on her website Dr. Nasha, and on Instagram @drnashawinters
Dr. Nasha Winters is a licensed Naturopathic Doctor (ND) and a Fellow of the American Board of Naturopathic Oncology. She is a global healthcare authority in integrative cancer research and consults with physicians around the world bridging ancient therapies with advancements in modern medicine in the digital era.
A personal journey with cancer and a medical career spanning over 25 years has Dr. Nasha on a mission to educate and empower the nearly fifty percent of the population expected to have cancer in their lifetime. Prevention is the only cure. She is also the bestselling co-author of “The Metabolic Approach to Cancer”, which has received many accolades.
In this episode we talk about Dr. Nasha’s personal journey as a cancer survivor, how nutrition and lifestyle can affect cancer, the role that ketones play in cancer treatment, why metabolic flexibility is important, and some advice from Dr. Nasha!
“If I had a dollar for every person who said ‘I was healthy before I got cancer,’ I would have retired years ago. There’s no way. You do not go to bed one night… and wake up with cancer. …There’s something you can do about it way before.” Dr. Nasha Winters
Top Takeaways:
- Cancer is on the rise, and our diets and environments are playing a huge role.
- Sugar, Stress, and Sex (hormones) are the three S’s that drive cancer production.
- Ketones treat cancer in a shotgun-style approach, addressing many issues simultaneously in a way modern pharmaceuticals are not capable of.
- Most cancers are driven by obesity, even people who appear “thin” can have organ fat creating the same problems.
Show Notes:
- [5:00] Nasha was born and raised subjected to dietary and environmental factors that, like so many others of her generation experienced, left her digestive and hormonal issues from infancy onward
- [8:00] When her symptoms were not properly diagnosed, at age 19 Nasha was hospitalized and near death in the end stages of ovarian cancer.
- [9:30] While at college Nasha discovered Dr. Otto Warburg, and miraculously began recovering from her cancer and complications.
- [12:00] The physical inability to eat, coupled with Dr. Warburg’s finding that cancer is mitochondrial and not genetic, alerted Nasha to the power of fasting.
- [14:00] Nasha became vegetarian at age 16 in response to the cruelty she witnessed of mass-production cattle farming. Which meant removing any meat from her already predominantly processed food diet.
- [16:30] Nasha used the Gerson Therapy diet, which gave her body a much-needed break from sugar and carbohydrates, but still was not sufficient to repair the damage.
- [19:25] “In 2010, we (my husband and I) went hard-core keto. And that was a game-changer.”
- [20:15] Nasha and her husband experienced such profound physical and psychological results from the diet, that despite an unwelcoming environment at the time from the general medical community, she began sharing her story of reversing cancer.
- [25:20] Ketones treat cancer in a shotgun-style approach, addressing many issues simultaneously in a way modern pharmaceuticals are not capable of.
- [26:10] Less than 12% of American’s are metabolically flexible.
- [27:30] The goal of metabolic flexibility is to change a metabolic signaling system in the body, which makes healthier cells healthier and unhealthy cells more vulnerable.
- [31:00] Chemotherapy probably yields its results, ironically, from the medically induced fasted state most patients enter in the time around their chemo session. Fasting alone can yield the same results.
- [36:50] Everyone has cancer cells all the time. 1 in 2 men, and 1 in 2.4 women will be diagnosed with cancer in their lifetime. Brain cancer and color-rectal cancer are two of the fastest-growing worldwide for people under the age of 35.
- [40:00] The most metabolically reactive cancers, meaning sugar intake directly affects them, are breast, color-rectal, lung, prostate, and gynecological cancers.
- [40:40] Sugar, Stress, and Sex (hormones) are the three S’s that drive cancer production.
- [42:30] Dr. Nasha’s book, A Metabolic Approach to Cancer, helps readers assess their own exposure and lifestyle in light of cancer prevention.
- [47:00] Most cancers are driven by obesity, even people who appear “thin” can have organ fat creating the same problems.
- [49:45] “If I had a dollar for every person who said ‘I was healthy before I got cancer’, I would have retired years ago. There’s no way. You do not go to bed one night… and wake up with cancer. …There’s something you can do about it way before…”
- [50:30] Travel is hard on the body, Nasha makes sure to take Vitamin D3 and fast during travel days.
- [52:30] Dr. Nasha is currently creating her own research facility.
Also Mentioned:
MetFlex and Chill: The Truth About Cholesterol with Dr. Bret Scher
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
LAUNCH WEEK GIVEAWAY WINNERS
If your Itunes name or Instagram handle is listed below, please send an email to rachel@killinitketo.com with your full name, shipping address, and email. Congrats!! More giveaways to come in future episodes!
UCAN Winners:
- DJWWEBB_ST
- Sally (with a heart)
-
Sybilleb99
Purity Coffee Winner:
- The Notorious BRG
-
ButcherBox Winners:
- Mackswoon
- Calibound20
- Simply_Samantha
-
Primal Kitchen Winners:
- KellyCS3
- GH to the Rescue
- A.Keto.Girl
-
Keto Bricks/Live Savage Apparel Winners:
- Minigore777
- Mandyrouleaurowe
- Samantthhaa_
-
Eat To Evolve Winners:
- Krissylenore
- Great Lakes Nicole
- RachelRend
-
SuperCoffee Winners:
- GioPorta
- Bowlpackzach
- LMMader
-
Perfect Keto Winners:
- Kellycs311
- Sallyj4478
- Fatketogirl
Are you ready to be comfortable and confident this summer? In the first MetFlex solo episode, Rachel talks goals during quarantine, shifting perspective, progressing workouts at home, and periodizing your nutrition to include refeeds and diet breaks.
“Start focusing on what you can do RIGHT NOW to shift your perspective and take action on the things that will move you towards becoming the best and most badass version of yourself!” Rachel Gregory
To learn more and work with Rachel, visit her website: https://www.killinitketo.com/
Top Takeaways:
- It’s important to have a finish line when going into a ‘cut’ or ‘fat loss phase.’ You can’t always be in a deficit.
- There are so many different options for progressing exercises at home as long as you focus on the right things (i.e., unilateral work, effective reps, mind-muscle connection, RPE/RIR, eccentrics, etc.)
- You must be SUPER clear on your ‘why’ and have someone (a coach) to help you. Even coaches need coaches.
- Periodizing your nutrition to include refeeds and diet breaks is a must to help prevent some of the negative effects that occur with dieting and metabolic adaptation.
- What you give power to, has power over you. Everything we see is perspective.
Show Notes:
- [6:00] You can’t always be in a deficit
- [7:30] The perfect time to diet, and changing your mindset
- [9:00] Gym closures across the nation and working out at home
- [14:30] Drop-sets and Myo-reps
- [19:00] Get creative with your at-home exercises!
- [23:00] How to thrive in an unknowable future
- [27:30] The importance of having a coach
- [28:15] Diet breaks and refeeds
- [30:00] Bio-Feedback Metrics
- [34:30] Carbohydrates role in re-feeding
- [40:00] Refeeding on weekends for the social benefit (5/2 split)
- [42:00] “Refeeding” not a cheat day!
- [42:30] Diet Break: a longer-term pause on fat-loss
- [44:30] The hormonal effect of a diet break
- [46:30] What is Metabolic Adaptation?
- [53:00] The Matador study and superior fat loss with refeeds
- [56:00] Keep reminding yourself of your “Why”
THINGS MENTIONED IN THIS EPISODE:
- Contact Rachel via her website here.
- [Podcast] Stress and Fat Loss, Hormone Balance, and Carb Cycling with Ali Miller
- [Blog] Why All Calories Are NOT Equal!
- Join the Keto For Women Program
- Bill Campbell’s study on Refeeds & Diet Breaks
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Learn more and sign-up for the 21-Day Sane & Sexy Challenge HERE.
You can find Ali Miller on her website at AliMillerRD.com and connect with her via Facebook at Ali Miller RD and Instagram @alimillerrd.
Ali Miller is an Integrative functional dietitian, author of Naturally Nourished (2016), The Anti-Anxiety Diet (2018) and her newest book The Anti-Anxiety Diet Cookbook (2019).
Ali Miller, RD is a Registered Dietitian with a contagious passion for using nutrients and food as the foundation of treatment protocols and programs. Her Food-As-Medicine philosophy is supported by up-to-date scientific research for a functional approach to healing the body. Ali is a renowned expert in the ketogenic diet with over a decade of clinical results using a unique whole foods approach tailored to support thyroid, adrenal and hormonal balance.
Ali’s message has influenced millions through the medical community and media with television, print, and her award-winning podcast, Naturally Nourished. Ali’s expertise can be accessed through her website: www.alimillerRD.com offering her blog, podcasts, virtual learning, and access to her practice and supplement line Naturally Nourished.
In this episode, we talk about how stress is messing with your hormones, carb cycling, leptin, insulin, anxiety, and protein!
“The point-blank reality is that if our body is functioning in a reactive versus a regulatory state, our metabolism is not optimized. There are so many varied mechanisms that go on when the body perceives constant survival… that it actually goes into a protective mode and hinders the body from fat loss.” Ali Miller
Top Takeaways:
- Stress is a major inhibitor of fat loss.
- How to manage carb cycling in harmony with the menstrual cycle and how carb cycling compares to metabolic flexibility.
- Different diets and fasting protocols must be tailored to meet an individual’s metabolic needs.
- Why ketones are crucial for regulating the brain in general and anxiety in particular.
Show Notes:
- [6:30] Ali is a registered dietician with formal education in naturopathic medicine
- [7:30] Ali practices functional integrative medicine in her practice, where she tests many of the body’s outputs to measure physical performance
- [8:45] Stress management and hormonal balance
- [9:40] Ali’s book, The Anti-Anxiety Diet “Stress serves as the Achilles Heel to wellness”
- [10:30] The HPA axis, or Hypothalamic Pituitary Adrenals, regulate the autonomic nervous system, determining sympathetic or parasympathetic state.
- [13:25] “When the body is keyed up for survival, it suppresses sexual hormones and it also suppresses the thyroid which is one of the main metabolic regulators of the body.”
- [14:50] All stressors are like a wardrobe: only so much can fit.
- [17:40] How to do the The Four, Seven, Eight breath by Dr. Weil
- [18:50] Leptin is a hormone that crosses the blood-brain barrier and performs safety regulation regarding eating.
- [23:20] The result of Leptin deficiency
- [24:45] Carb cycling
- [26:50] “What I’ve found to be the most compelling argument for carb cycling is looking at the hormone cascades in the female body, and how leptin is demanded based on … the (phase of) female hormonal cycle.”
- [27:00] How to manage carb cycling in harmony with the menstrual cycle
- [28:40] Why are carbs preferable to fat in some instances?
- [35:30] “A carb cycle is intentionally, purposefully kicking yourself out of ketosis for a metabolic outcome. Whereas metabolic flexibility is determining where your carb threshold is to continue functioning as a hybrid.”
- [45:20] Different types of fasts: pure fast, fat fast, protein fast, and different uses for each
- [50:40] Ali’s take on protein
- [53:30] Ali discusses why animal protein, in particular, is vital
- [56:00] “In all of your food selection try to go closest to a whole food.”
- [58:10] Why ketones are crucial for regulating the brain in general and anxiety in particular
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.)
Ben has dominated the world of muscle building, both as a coach and IFBB professional bodybuilder for more than 20 years, competing in Mr. Olympia and the Arnold Classic, and winning Mr. Canada. Today, Ben is focused on providing the best information on intelligent muscle building and mindset mastery through his Tampa, Florida based gym, MI40; online coaching, mentorship, and programs; Muscle Camp workshops and public speaking around the world; and the popular and growing Muscle Intelligence Podcast. Through his extensive platform and offerings, Ben's goal is to help you master your body and your mind, and create a happy life in a body you love.
You can find Ben Pakulski on his website https://www.muscleintelligence.com/, Instagram @bpakfitnees, and his podcast Muscle Intelligence Podcast, or on Facebook in the Muscle Intelligence community.
“If you want to achieve success, you have to have a target and a purpose...a massively transformative purpose.” Ben Pakulski
GIVEAWAY for today’s episode is brought to you by Perfect Keto
3 winners will EACH receive a box of keto bars, a 25-pack of Keto Coffee single serves, and one container of Collagen. You pick your flavors! Perfect Keto is one of my favorite companies because they put out really great products that are delicious and always super high-quality. The founder, Anthony Gustin, is a good friend and he is a stickler when it comes to quality ingredients which is why 100% trust this company and the products they make.
To enter:
- Subscribe to the MetFlex & Chill podcast
- Leave a rating and a review mentioning something you learned or took away from this episode.
- *Note: If you have already left a rating and review for a previous episode, you can still enter this giveaway by taking a screenshot of the episode, posting it in your Instagram story, and tagging @rachelgregory.cns for a chance to win!
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In this episode, we talk about the biggest mistakes people are making when trying to build muscle, Ben’s six pillars of a lean and healthy body, and how to improve metabolic flexibility.
Top Takeaways:
- Mindfulness and mindset are the foundation of effective muscle building. Become more present, challenge your muscles, and spend time where you’re weak.
- There are few components (the Six Pillars) that factor into the success level of creating a lean, healthy, and muscular physique.
- The best ways to improve metabolic flexibility are to breathe, walk, meditate, and eat more protein.
- Carbohydrate intake may vary from individual to individual and should be adjusted accordingly.
- If there’s a habit you want to create, your environment is going to create that habit.
Show Notes:
- [7:30] Ben pursued bodybuilding for seventeen years, nine of which he was professional and in the world’s top ten.
- [7:58] “That wasn’t the path to happiness and fulfillment for me, it was a great opportunity for me to develop skills, habits, and character. But there was a lot more I could do with my life ... and give back to the world.”
- [8:50] Ben’s business teaches people how to build muscle in the most healthy way for the greatest life
- [11:10] The Three Biggest Training Mistakes: 1. Training mindlessly is the easiest way to stall progress. Mindful training is the key to results. Become present.
- [15:15] 2. Completing repetitions rather than challenging muscles. What matters most is working a muscle correctly, maximally challenging every inch.
- [16:50] 3. Not spending time where they are weak.
- [18:40] “It doesn’t have to be hard; smart work has to proceed hard work.”
- [21:30] Muscle training is like playing the piano, it requires time and training in specific movements and skills. Learn a small number of skills very well, then build from there.
-
[23:15] Ben’s Six Pillars of a lean, healthy, and muscular physique:
-
How we move,
- What we eat,
- How we breathe,
- How we think,
- How we sleep,
-
the Environment in which these are done.
-
[26:10] Practical action items for each of the Six Pillars.
- [29:40] Ben’s training for the Mr. Olympia competition as a teenager gave him a target which helped develop the habits that led to success.
- [33:15] Measuring an individual’s biometrics can, to a degree, determine the level of success they will experience with a strict ketogenic diet
- [37:30] One simple self-assessment: measure your BOLT Score
- [39:30] Improve BOLT score by consciously breathing through the nose, expanding the diaphragm. Practice breath-holding before training.
- [43:10] Two useful roles that carbohydrates play: 1. modulate stress, 2. fuel performance
- [48:00] “Protein is important.”
- [1:00:00] Meditation is key. In a society that is always doing, it is important to take time for being.
- [1:02:10] Ben’s new stance on carbs.
- [1:05:30] Improved breathing improves the body's use of carbohydrates and also the ability to become more metabolically flexible.
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Dr. Ryan Lowery (@ryanplowery), (Ketogenic.com)
Dr. Ryan P. Lowery who is the CEO of Ketogenic.com and President of the Applied Science and Performance Institute. He has published over 150 papers, abstracts, and book chapters on human performance and sports nutrition and is heavily focused on the impact of ketogenic diets.
Ryan has received the Exercise Science Scholar of the Year Award, NSCA Award for Outstanding Presentation of the year award, and the National AAHPERD Exercise Science Major of the Year Award. Ryan recently co-authored the book The Ketogenic Bible alongside his partner Dr. Jacob Wilson which focuses on the science and practical application behind the ketogenic diet, exogenous ketones, and all of their potential applications.
GIVEAWAY for today’s episode is brought to you by SuperCoffee:
3 winners will EACH get a variety pack of SuperCoffee Protein Coffee and a variety pack of SuperCoffee Creamer. I use their creamers in my coffee on a daily basis because they're made with MCT oil (gives me that extra boost of mental focus), have 0 sugar, are lactose-free, and they taste delicious! The espressos and protein coffees are also delicious as well - all made with organic coffee too!
To enter:
- Subscribe to the MetFlex & Chill podcast
- Leave a rating and a review mentioning something you learned or took away from this episode.
- *Note: If you have already left a rating and review for a previous episode, you can still enter this giveaway by taking a screenshot of the episode, posting it in your Instagram story, and tagging @rachelgregory.cns for a chance to win!
In this episode we talk about Carnivore vs. Vegan experiments, building muscle on keto, low carb/keto and CrossFit, metabolic flexibility, exogenous ketones, and ayahuasca.
“If your goal is to build muscle, you don't need to, nor should you, be on a therapeutic ketogenic diet where you're eating 90% fat. That's not supportive of your goal which is to build muscle and I think that's where it comes down to context.” Dr. Ryan Lowery
Top Takeaways:
- Be willing to test theories by experimenting and testing for yourself.
- Keto vs. veganism, carnivore, and Atkins diets.
- Why a strict keto diet may not be the best if your goal is to build muscle or compete in sports like CrossFit..and what you should focus on instead.
- The ability to utilize metabolic flexibility for health, sport, and lifestyle.
- The truth about exogenous ketones.
Show Notes:
- [5:00] Ryan and Rachel met at the NSCA national conference in 2016
- [7:30] Ryan was in school for Physical Therapy but changed trajectory when he found research on the ketogenic diet in 2011 through Dr. Jeff Volek
- [8:30] Dr. Volek examines the ketogenic diet for endurance athletes
- [8:30] Ryan did the first study on resistance athletes, ketogenic diet, and body composition
- [9:00] Ryan founded the Applied Science Performance Institute (ASPI)
- [10:30] Ryan talks about his experience with the Carnivore diet, incorporating lots of organ meat, salt, and ghee to achieve maximum results
- [13:00] An all meat diet does not result in muscle loss, adverse effects on blood, or unhealthy microbiome
- [11:35] Ryan’s experiment going vegan for one month led to significant lean muscle loss
- [20:00] Ryan’s study on building muscle on the keto diet
- [22:00] “The question is, do you need to be 100% keto, all the time, 24/7, 365? Is that ideal for building muscle? … I don’t necessarily think that is the case.”
- [24:00] Keto is different from Atkins diet in that it achieves a metabolic state of ketosis
- [27:00] Dual fuel advantages for many different types of athletes
- [28:30] “Even some of these elite CrossFit athletes, regardless of their diet, they're likely inducing ketosis through exercise by how many calories they're burning in general.”
- [31:00] Ryan’s research on traumatic head injuries suggests difficulty in implementing keto
- [34:00] Beware of “miracle pill” Exogenous ketones, which are ineffective
- [37:00] Esters are a longer chain liquid form of ketone, they are effective but “... the taste is brutal… like gin from great-great-great grandfather.” Salts are a good alternative.
- [40:30] For Ryan’s experience with ayahuasca go to his Youtube channel
- [44:30] Ryan’s advice for young entrepreneurs: “Find something that sets your soul on fire… then the key is aligning yourself with like-minded people.”
- [51:00] Ryan recommends keeping a daily gratitude journal to stay grounded
Join the FREE MetFLex Life course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Dr. Jaime Seeman (https://www.doctorfitandfabulous.com/), Instagram (@doctorfitandfabulous)
Dr. Jaime Seeman is a board-certified Obstetrician and Gynecologist practicing in Omaha, Nebraska. She has a Bachelor of Science degree in Nutrition, Exercise and Health Sciences. She went to graduate medical school and completed her OB-GYN residency at The University of Nebraska Medical Center. Dr. Seeman is currently in private practice at Mid City OB-GYN offering a full range of services in obstetrics, gynecology, robotic surgery, and primary care.
Dr. Seeman is also a fellow in Integrative Medicine at The University of Arizona School of Medicine and a board-certified ketogenic nutrition specialist through The American Nutrition Association. She has a passion for fitness, preventative medicine, and ketogenic therapy not only in her medical practice but in her own life. She is married to her husband Ben, a police Sergeant and has three young daughters.
GIVEAWAY for today’s episode is brought to you by Eat To Evolve:
3 winners will EACH receive a FREE Box of Evolve meals (over $100 value). If you’re looking for a meal delivery service, Evolve is the best option I’ve found thus far. I’m not usually one to order pre-made meals, but the first time I tried this service, I was super impressed with the quality of the ingredients and the taste! And they have tons of paleo, keto, and Whole 30 options!
To enter:
- Subscribe to the MetFlex & Chill podcast
- Leave a rating and a review mentioning something you learned or took away from this episode.
- *Note: If you have already left a rating and review for a previous episode, you can still enter this giveaway by taking a screenshot of the episode, posting it in your Instagram story, and tagging @rachelgregory.cns and @doctorfitandfabulous for a chance to win!
In this episode, we talk about nutrition during pregnancy & breastfeeding, birth control, keto for women vs. men, menopause and fat loss, and as always metabolic flexibility!
“Women are not small men. We have very complex biological features. I’m on a crusade to fix pregnancy nutrition and to fix nutrition for women.” Dr. Jaime Seeman
Top Takeaways:
- Even specialists are always learning new things in their own field of study, stay educated!
- Low-carb can be a great (and even ideal) diet for parts of pregnancy, perimenopause, and menopause.
- Having lean muscle mass helps fight metabolic disease
- ‘Birth control’ is for birth control. It’s overprescribed for issues not related to contraception and has many side effects that may outweigh the perceived benefits
Show Notes:
- [6:30] Dr. Jaime Seeman Background
- [12:30] Is Keto/Low carb safe for Pregnant or Breastfeeding women?
- [15:20] Adaptations during pregnancy, hormonal shifts
- [16:20] First part of pregnancy is anabolic, Mom starts storing energy for later, usually an increase in insulin sensitivity.
- [17:30] “Trust me, if ketosis killed pregnancies we wouldn't see many women in the second trimester.”
- [17:50] Second part of pregnancy is catabolic, the body breaks down to feed the baby, usually a decrease in insulin sensitivity, leptin resistance as well.
- [20:00] “Glucose crosses the placenta but insulin doesn’t”
- [23:00] Carbs and Pregnancy Truth
- [25:00] Ketosis is a very safe state for growing babies
- [27:40] High protein keto diet for pregnant women is a big positive
- [31:30] Having lean muscle mass helps fight metabolic disease
- [33:15] Dr. Jaime’s view on strict keto for women opposed to men
- [35:45] Strict keto is initially important for becoming metabolically fat adapted. It can take many weeks to start making and using ketones the first time
- [38:00] “A woman’s menstrual cycle is the fifth vital sign.” If a woman doing keto loses her menstrual cycle, that means there is a problem, something is not working.
- [40:00] “Ketosis is a metabolic state not just a diet.” Rachel Gregory
- [43:20] “For the vast majority of women, I don’t think that zero carb is the best thing.” Dr. Jaime on the benefit of metabolic flexibility.
- [45:00] Can women lose weight during/after menopause?
- [46:00] Perimenopause or Menopause is a huge metabolic and hormonal shift in a woman’s body
- [49:30] Birth control, what is it really doing to a woman’s hormones?
- [50:30] “Birth control pill is overprescribed for issues not related to contraception” and have many side effects that may outweigh the perceived benefits
- [55:00] Info on natural forms of family planning and cycle tracking
- [58:00] Wrap up and parting questions, check out Fit and Fabulous, speaking dates for Dr. Jaime Seeman
Join the FREE MetFLex Life course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.)
Dr. Ken Berry YouTube (https://www.youtube.com/user/KenDBerry), Instagram (@kenberry.md)
Dr. Ken Berry is a practicing board-certified physician, an Amazon Best Selling Author, and a passionate advocate of health on his YouTube channel where he has over 1 million subscribers. Along with his online presence, he is active in his own community of Camden Tennessee where he has been practicing at The Berry Clinic since 2003.
Dr. Berry is known for his direct, no-nonsense approach to health and wellness. This year, Dr. Berry released the second edition of his best selling book Lies My Doctor Told Me. He is also in the process of writing his second book and he looks forward to working with the real people of the world in continuing his mission to bring an end to the obesity and Type II diabetes epidemics, along with bringing more awareness to issues such as thyroid health and hormone optimization.
GIVEAWAY for today’s episode is brought to you by Keto Brick & Live Savage:
3 winners will EACH receive a one-week variety pack of Keto Bricks, a Live Savage apparel t-shirt, and a stainless steel shaker bottle! Robert and Crystal Sikes are two of my best friends and the founders of Keto Brick & Live Savage apparel. Their products and apparel are top-notch quality and I know you’re going to love them as much as I do!
To enter:
- Subscribe to the MetFlex & Chill podcast
- Leave a rating and a review mentioning something you learned or took away from this episode.
- *Note: If you have already left a rating and review for a previous episode, you can still enter this giveaway by taking a screenshot of the episode, posting it in your Instagram story, and tagging @rachelgregory.cns for a chance to win!
In this episode, we discuss the truth about sunscreen, red meat and cancer, salt and high blood pressure, dairy, hormone replacement therapy, fat loss and hypothyroidism, and Metabolic Flexibility!
“Human beings are supposed to eat low-carb by definition, that's not just a fad or the latest thing, that's actually in our genes.” Dr. Ken Berry
Top Takeaways:
- Approach a health topic from a view of common sense
- The autoimmune response to the foods we eat is important to consider in cancer growth
- Low thyroid function can absolutely affect fat loss efforts
- Doctors have your best interest in mind but YOU need to take responsibility to research and be your own advocate.
Show Notes:
- [3:45] Dr. Ken Berry backstory and general info
- [4:00] Lies My Doctor Told Me book
- [5:30] Dr. Ken’s 3 Tests
- [7:00] Sun exposure, the truth about sunscreen, and melanoma cancer
- [11:30] Dr. Ken’s theory on what is causing skin cancer, and the autoimmune response to certain foods
- [15:00] Red meat, does it cause cancer? How are studies performed and approved
- [20:00] Food frequency questionnaires, are they reliable?
- [22:00] Salt/sodium phobia, and heart health. Humans need salt to function, we are salty mammals, do not be afraid of salt
- [25:00] Quality of salt, modern evaporated ocean salt is full of pollutants, ancient salts are better for us as humans
- [29:30] Iodine in salt? A better natural way to get Iodine in your diet is from seafood, 24 urine best test for Iodine level if a person wants to know
- [31:30] Dairy, good for adults? What does milk do to your body? Is it normal to be lactose intolerant as an adult?
- [36:30] There is a naturally addictive substance in dairy, proteins in dairy mimic endorphins
- [39:00] Hypothyroidism, low thyroid function makes fat loss incredibly slow, TSH is not enough of a check on its own, a full thyroid panel is needed
- [41:30] Desiccated thyroid supplement, naturally has T4 and T3
- [44:00] “It all really comes back to chronic inflammation and chronic hyperinsulinemia as the cause of every chronic disease in humans right now.”
- [44:30] Myths on Cholesterol, your body makes 70% to 80% of daily cholesterol needed
- [47:00] Thoughts from Dr. Ken on Metabolic Flexibility and current metabolic state of Americans
- [53:00] Dr. Ken’s advice on how to start down the path to better health. Do your own research, be your own advocate, then give something a try for three months (low carb, Keto, Carnivore). Also, your doctor is a partner, not your parent, second opinions are important
- [58:00] Wrap up, Dr. Ken Berry speaking dates, second book coming soon, the “Proper Human Diet”
Join the FREE MetFLex Life course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Carb Phobia, Stress, and Food As Medicine with Cristina Curp Cristina Curp (thecastawaykitchen.com), Instagram (@thecastawaykitchen)
Cristina Curp is a certified Nutritional Therapy Practitioner and former restaurant chef with a BA in Anthropology. Her love of food, and particularly using real food to heal inspired her popular food blog and wellness site, TheCastawayKitchen.com. Author of Made Whole and Made Simple cookbooks, co-host of Body Wise Podcast and food as medicine advocate. She is a Miami native with Cuban roots who is currently living in Virginia, or wherever her husband's Navy career takes them. Cristina is relentless in her mission to spread the food as medicine message, she has witnessed the power of it with her own family, her readers and her nutritional therapy clients. Empowering people to heal from the inside out is her life's work! With a mix of grit, sass and a lot of love, she continues to do just that through her books, her social media platform, and her nutritional coaching as well.
GIVEAWAY for today’s episode is brought to you by Primal Kitchen:
3 winners will EACH receive a Keto Advanced Kit Bundle that includes a variety of dressings, mayo, and oil. I keep these items in my pantry at all times! They’re all made with 100% avocado oil and taste delicious!
To enter:
- Subscribe to the MetFlex & Chill podcast
- Leave a rating and a review mentioning something you learned or took away from this episode.
- *Note: If you have already left a rating and review for a previous episode, you can still enter this giveaway by taking a screenshot of the episode, posting it in your Instagram story, and tagging @rachelgregory.cns and @thecastawaykitchen for a chance to win!
In this episode, we talk about autoimmune diseases, food as medicine, carb phobia, stress, and the importance of resistance training, especially for women.
“It’s the first time in history that people are actually nutrient deficient and overweight at the same time...think about how that doesn’t make any sense.” Cristina Curp
Top Takeaways:
- Use food as medicine to combat autoimmune and inflammatory issues.
- You can enjoy life more when you’re metabolically flexible.
- Chronic stress and cortisol exhaustion could be ‘killin your fat loss.
- Weight training is one of the best ways to improve overall health and it’s never too late to start!
Show Notes:
- [0:30] Background on Cristina Curp
- [3:00] Cristina Curp new keto/low carb recipe book “Made Whole Made Simple”
- [3:20] Autoimmune disease, how they manifest in people, and root causes
- [5:50] “It’s like our modern-day plague, autoimmune diseases.” So prevalent in modern America.
- [7:10] Using food as medicine to heal the body of inflammation
- [9:15] “It’s the first time in history that people are actually nutrient deficient but also overweight at the same time.” Cristina Curp
- [10:56] Metabolic flexibility, keto, low-carb, and how it can help you enjoy life!
- [14:47] Cristina’s journey through the Paleo diet, Keto diet, Metabolic Flexibility, and ‘Carb Phobia’
- [21:10] Importance of incorporating carb ups for hormonal and emotional health
- [22:20] Chronic cortisol exhaustion. A strict Keto diet is a stressor on the body
- [26:40] Keto in relation to exercise, lifting, recovery, and stress management
- [31:00] Rachel talks about her experience with resistance training
- [34:04] Benefits for women doing weight training, great body composition results
- [35:15] Cristina’s advice for women that want to start lifting weights
- [36:25] Rachel’s mom starts lifting at 60, it’s never too late!
- [41:15] Wrap up, parting questions. For nutrition, metabolic flexibility, and low-carb recipes read “Made Whole Made Simple” and check out Cristina’s new Podcast Body Wise
Join the FREE MetFLex Life course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Ashleigh VanHouten (@themusclemaven), (http://ashleighvanhouten.com/) Ashleigh is a health and fitness podcaster, writer, speaker, and self-proclaimed muscle nerd. She has been a writer for Paleo Magazine for seven years, and she hosts the Paleo Magazine Radio podcast, interviewing some of the leading minds in exercise and nutrition methodology and ancestral health and wellness. Ashleigh also co-hosts with Ben Pakulski on his popular life optimization podcast, Muscle Intelligence. Ashleigh is a nationally ranked natural figure competitor and also dabbles in Strongman, powerlifting, arm wrestling, and BJJ, although her biggest hobby is trying to convince people to eat organ meat – she’s writing a cookbook about it that will be out sometime next year!
GIVEAWAY for today’s episode is brought to you by ButcherBox:
3 winners will receive their own Custom Box + FREE Bacon and Ribeyes! ($200 value). Butcher Box delivers 100% grass-fed and grass-finished beef, organic chicken, heritage breed pork, and wild-caught seafood right to your door.
To enter:
- Subscribe to the MetFlex & Chill podcast
- Leave a rating and a review mentioning something you learned or took away from this episode.
- *Note: If you have already left a rating and review for a previous episode, you can still enter this giveaway by taking a screenshot of the episode, posting it in your Instagram story, and tagging @rachelgregory.cns and @themusclemaven for a chance to win!
In this episode, we talk about Ashleigh VanHouten’s personal journey, bodybuilding, women and lifting, and metabolic flexibility > 24/7 ketosis!
“More than ever, we are attaching so much morality and so much identity to the way we eat, so that we are not allowing ourselves to have flexibility. We need to be able to be okay with things changing and adapting throughout our lives.” Ashleigh VanHouten
Top Takeaways:
- The importance of finding something that fulfills you in your work and life.
- Weightlifting does not create a “bulky” physique in women.
- The importance of building competence AND confidence.
- “Metabolic flexibility should be the overarching goal for 99% of us…”
Show Notes:
- [7:15] Ashleigh left her corporate 9-5 job to pursue writing and consulting. “How can I apply the things I’m good at… to offer something to the world and do something that fulfills me.”
- [9:20] Ashleigh writes and podcasts for Paleo Magazine
- [10:40] Rachel first met Ashleigh at KetoCon.
- [12:25] Ashleigh explored different fitness trends including Crossfit, the Zone Diet, and Paleo
- [20:00] Women are learning that lifting is important!
- [20:41] “There’s still a ton of misinformation around eating healthy dietary fat.”
- [22:20] Weightlifting does not create a “bulky” physique in women
- [27:00] For Ashleigh’s perspective on her experience with competitive female bodybuilding go to VanHoughten’s Instagram @themusclemaven
- [36:00] “We need to approach this fitness world… from the functionality and the competence that we can build through physical endeavors, rather than just how it makes us look.”
- [41:30] Interview with female MMA fighter Jody Esquibel
- [42:40] “Metabolic flexibility should be the overarching goal for 99% of us…”
- [44:30] “We should eat real food that is recognizable as real food… that makes sense.”
- [47:00] Ashleigh switched the Ketogenic diet in favor of a carnivore diet
- [52:30] Dealing with “fat phobia” and “carb phobia”
- [1:00:10] Ashleigh is the next Tony Robbins
- [1:01:00] Hot seat questions
- [1:03:00] Recommended books: Free to Focus and Digital Minimalism
- [1:12:10] Listen to podcast Muscle Intelligence with Ben Pakulski
Join the FREE MetFLex Life course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Dr. Bret Scher (www.lowcarbcardiologist.com), (https://www.dietdoctor.com/) Dr. Bret Scher is a board-certified cardiologist practicing for fifteen years and has recently become the medical director for DietDoctor.com where he focuses on reframing the narrative of health to include low-carb diets. Dr. Scher has gone beyond traditional medical training and obtained certifications in functional medicine, behavior change, nutrition, and personal training. He is the author of Your Best Health Ever, and he hosts The Diet Doctor Podcast.
GIVEAWAY for today’s episode is brought to you by Purity Coffee:
1 winner will receive a FULL YEAR subscription of FREE coffee! I absolutely love Purity Coffee because it's pesticide-free, organic, and tested to ensure it's free of mold and mycotoxins. They deliver right to your door every month!
To enter:
- Subscribe to the MetFlex & Chill podcast
- Leave a rating and a review mentioning something you learned or took away from this episode.
- *Note: If you have already left a rating and review for a previous episode, you can still enter this giveaway by taking a screenshot of the episode, posting it in your Instagram story, and tagging @rachelgregory.cns for a chance to win!
In this episode, we talk about cholesterol myths, blood testing, and Dr. Scher’s definition of Metabolic Flexibility!
“Not all science is created equal and not all low carb/keto diets are created equal either.”
Top Takeaways:
- What lab tests you should actually pay attention to.
- Why your total cholesterol number is virtually meaningless.
- Saturated fats are not the devil many people believe.
- Why the cholesterol you eat is not equal to the cholesterol in your body.
- Why metabolic flexibility is important for cardiovascular health.
Show Notes:
- [9:50] When Dr. Bret began suggesting the Ketogenic diet instead of medication for Diabetes
- [10:40] “Deprescribing was not a word that I had ever used before”
- [11:30] The most important lab metrics for blood testing
- [12:21] “Total cholesterol is close to meaningless...”
- [14:15] “If you are metabolically healthy, your LDL particles are going to look and behave differently than if you are not metabolically healthy”
- [14:50] Low carb and Ketogenic diets are the most powerful intervention for changing the size and density of your LDL and naturally raising HDL, while lowering Triglycerides
- [16:00] Advanced Lipid testing
- [17:30] Coronary Artery Calcium Score or “CAC” helpful in indication of possible future cardiovascular event
- [20:34] LDL measure used in combination with “CAC” in relation to trying a Keto Diet
- [21:16] Why LDL may go up after change on a Keto Diet
- [24:00] “On a low carb or Keto Diet insulin naturally goes down.”
- [25:20] Hyper Responder
- [27:32] Benefits of low carb/Keto Diet vary from person to person
- [30:00] Lowering LDL on a low carb diet
- [31:18] Saturated Fats, are they the devil?
- [32:37] How to test the quality of scientific study GRADE
- [37:00] Can you fight popular misinformation/trends about diet?
- [39:50] “Not all science is created equal and not all low carb/keto diets are created equal either”
- [40:08] Eggs and Cholesterol, is the yoke really bad for you?
- [44:10] The bodies relation to fats and cholesterols is more complicated than 1+1 = 2
- [46:00] Information on factory manufactured cooking oils
- [50:08] American Heart Association’s “Heart Healthy Label”
- [51:18] Metabolic flexibility, cycling carbs on a Ketogenic Diet
- [56:25] “CGM” Continuous Glucose Monitoring Device
- [1:01:39] Outro
Join the FREE MetFLex Life course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Danny (@DannyVegaMS) and Maura Vega (@fatfueledmom) are a Fat Fueled Family! Natives of Miami, Florida, Danny and Maura Vega are the co-hosts of the Fat Fueled Family podcast. Danny received his bachelor’s degree in political science from Columbia University and his Master’s of Science in Human Performance from the University of Florida. Maura has always had a strong passion for dance. She was classically trained in Ballet, Jazz, and Contemporary and has had the great privilege of taking master classes at the world-renown Millennium Complex in Los Angeles, California with the likes of Wade Robson and other popular choreographers. With their podcast and Fat Fueled Family blog, Danny and Maura hope to spread their love for nutrition and fitness to other families who have the same goals of raising their kids to thrive and setting them up for a lifetime of success.
GIVEAWAY for today’s episode is brought to you by UCAN:
3 winners will EACH receive an entire tub of UCAN, a box of UCAN bars, a box of Hydrate electrolyte powder, and a blender bottle! UCAN Superstarch is a slow-releasing complex carb that gives a steady release of energy and helps avoid the spike & crash that might come from other carb sources. Personally, I’ve noticed a significant boost in my performance (especially towards the end of my workouts) when incorporating UCAN. I like that it’s NOT just another stimulant and allows me to get through my lifting sessions without feeling drained at the end.
To enter:
- Subscribe to the MetFlex & Chill podcast
- Leave a rating and a review mentioning something you learned or took away from this episode.
- *Note: If you have already left a rating and review for a previous episode, you can still enter this giveaway by taking a screenshot of the episode, posting it in your Instagram story, and tagging @rachelgregory.cns for a chance to win!
In this episode, we talk about raising kids with Metabolic Flexibility in mind, the concept of dual-fuel, and Keto Carnivore!
“You don’t know, what you don’t know!”
Top Takeaways:
- Why kids should be raised as fat burners instead of sugar burners
- The difference between Keto and Carnivore
- The mental health benefits of the Carnivore Diet
- How carb cycling can benefit workouts and hormones
- The power of being ‘Dual Fueled’
Show Notes:
- [8:00] Danny and Maura started Paleo and then transitioned into Keto
- [8:30] Teaching the Fat Fueled Kids the importance of eating right
- [10:20] Mealtime with the Fat Fueled Family
- [11:35] MyFitnessPal to track the whole families meals
- [14:50] Growing up with Gatorade in the home
- [15:35] Vegan for kids? NO!
- [16:30] Keto Carnivore!
- [17:35] How Amber O’Hearn (@KetoCarnivore) inspired Danny to start Carnivore in 2017
- [19:20] “The difference between Keto and Carnivore, in my experience, was greater than the difference between my old Standard American Diet and Keto”
- [19:50] Maura’s experience transitioning from Keto to Carnivore
- [20:30] Food intolerance and vomiting after eating salads
- [22:35] The mental health benefits of the Carnivore Diet
- [24:40] “3-4 weeks in, I felt… This must be what happy people feel like”
- [25:15] Using carbs appropriately to help with your Feminine Cycle
- [25:40] NowLeap Mediator Release (blood)Test for food intolerance
- [27:45] Testing Inflammatory Cytokines
- [32:00] Bok Choy - an underestimated vegetable
- [34:30] Danny’s experiments adding carbs after workouts
- [36:00] Glucose intolerance and the inability to use Glucose as fuel
- [39:10] For Danny and Maura, they cycle carbs into their diet twice per month
- [40:30] Healthy carbohydrates and their positive effects on menstruation
- [44:00] Metabolic Flexibility and the Dual Fuel concept
- [45:30] “You don’t know, what you don’t know!”
- [47:45] Metabolic stress, cortisol, and adding healthy carbs to help rebalance
- [49:15] Keto for Crossfit
- [52:15] If Danny and Maura were stranded on an island… what’s the one thing they would bring?
- [54:30] TIKTOK?
- Fatfueled.family and the Fat Fueled Merch
- Fat Fueled Programs!
Join the FREE MetFLex Life Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Join the FREE MetFLex Life course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
YouTube
Join the FREE MetFLex Life course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.
Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
YouTube