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#225: How To Choose The Best Protein Sources: Top 6 Questions To Ask Yourself
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of RG Fitness.
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 ditch the restrictive, all-or-nothing mindset and learn how to become their most confident, badass selves.
#224: How to Improve your Gut Health and Reduce Bloating with Alison Marras
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of RG Fitness.
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 ditch the restrictive, all-or-nothing mindset and learn how to become their most confident, badass selves.
#215: 7 Reasons The Scale Is Lying To You About Your Progress
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.
#124 - FIT Over 50: 10 Tips To Age Like A Boss with Stan Efferding
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
[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?
[1:15:00] 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
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.).
#123 - Q&A: Re-Incorporating Carbs After Keto and How to Get the Most Out of Your Pre-workout Nutrition & Supplements
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 phaseat 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)?
[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
[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.
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.).
#122 - How To Optimize Hypertrophy Training with Paul Carter
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
[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?
[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.”
[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?
[1:11:00] 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.
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.).
#121 - Enjoying Vacation Guilt-Free Through Metabolic Flexibility
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
[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 :)
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.).
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
[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
[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”)
[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 :)
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.).
#119 - Q&A: Increasing Carbs After Keto, Looking “Bulky” As A Woman, Resistance Training Tips For Beginners, & More!
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)
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.).
#118 - 7 Reasons The Scale Is Lying To You About Your Progress
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...whichabsolutelyDO 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
[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!
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.).
#117 - Q&A: Losing The Last 5 Pounds, Training Around Injuries, Prioritizing Specific Goals, Stress Gut, and More!
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.”
[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!
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 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
[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. AndI had prediabetes” Dr. Jaime Seeman
[10:00] Question: Is Keto/Low carb safe for Pregnant or Breastfeeding women?
[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?
[34:30] Benefits of reincorporating whole food carbs into your diet
[35:00] “A woman’smenstrual cycleis 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] “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
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.).
#115 - Why Your Diet Isn’t Working Anymore & How To Fix It
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?
[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)
[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.
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.).
#214: How To Cultivate Strength In All Areas Of Your Life with John Welbourn and Chris McQuilkin
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.
#114 - Protein Sparing Modified Fasts (PSMF) with Robert Sikes
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
[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
[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
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.).
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
[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!
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
[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?
[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?
[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! :)
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.).
#111 - How To Optimize Protein Intake & Distribution Across Your Day To Maximize Gains
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?
[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!
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.).
#110 - How To Drop Your Ego & Own Your Rep with Bryan Boorstein
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!
[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?
[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!
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.).
#109 - Q&A: Structuring Your Training Around 5 Foundational Movement Patterns + How To Find Your Personal Protein Requirements
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
[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.
[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
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.).
#108 - The Vicious Cycle Of Being Overworked And Underfed with Jenny Blake
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!
[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!
[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.”
[30:00] Intentional programming explained and why it's important to follow a progressive, structured program vs. mindless working out or ‘program hopping’
[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
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.).
#107 - Q&A: Fasting & Muscle Preservation, Early Morning Training, How To Build Your Pre & Post-Workout Meals
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?
[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!
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.).
#106 - Q&A: Metabolic Rehabilitation, Busting Fat Loss Plateaus, Nutritional Periodization, and More!
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
[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
[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?
[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?
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.).
#105 - Basics For Building Your ‘Ideal’ Physique with 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!
[0:45] 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!
[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?
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.).
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.
#104 - 8-Month Building Phase Results & Plan For Next Cut
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!
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.).
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!
[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
[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
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.).
#102 - Optimizing Your Metabolism, Brain Power, and Physique with Tara Garrison
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’
[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.”
[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!
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.).
#101 - Overtraining & Undereating: Why Your Hard Work Is NOT Paying Off
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?
[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!
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.).
#100 - How To Choose The Best Protein Sources: Top 6 Questions To Ask Yourself
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!!
[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!
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.).
#99 - Calories vs. Hormone Debate, Gut Health, & Body Composition As You Age with Travis Zipper
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?
[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?
[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!
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.).
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
[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!
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.).
#97 - Pregnancy and Postpartum Wellness with Melissa Paris
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
[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?
[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!
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.).
#96 - Q&A: Can You Build Muscle in Ketosis? + Snacking vs. Eating Larger Meals
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
[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
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.).
#95 - All Things Dieting, Training, and Supplements with Mike Matthews
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
[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?
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.).
#212: Metabolic Flexibility: A Lifestyle Approach with Brandon DaCruz
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.
#94 - Q&A: Body Recomposition Scenarios, Muscle Mass & Aging, Training With Dumbbells vs. Barbells, and More!
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!
[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!
[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.
[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.
[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
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.).
#93 - Muscle Centric Medicine with Dr. Gabrielle Lyon
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
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.).
#92 - All About That Cardio with Ashleigh Vanhouten
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
[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?
[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?
[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!
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.).
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?
[57:30] If you’re interested in checking out Dry Farm Wines and receiving a penny bottle in your first order, go todryfarmwines.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!
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.).
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!
[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
[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!
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.).
#89 - Exploring Artificial Estrogens with Dr. Anthony Jay
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
[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!
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.).
#88 - Q&A: Training To Failure, What To Look For In A Coach, Continuous Glucose Monitoring, and More!
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 getclose to failurein 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 byActive 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!
[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?
[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!
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.).
#87 - Using Keto & Carnivore As Healing Tools with 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?
[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?
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.).
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
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.).
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
[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!
[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?
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.).
#211: Q&A: Inaccurate Food Labels, Macros After Keto, Benefits & Exercises For Building Quads, Protein Powder Recommendations, and More!
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, 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.
[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
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.).
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!
[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
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.).
#82 - Q&A: Reverse Dieting, The Restrict & Binge Cycle, and Finding ‘Good’ Research Papers
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 towww.organifi.com/metflexand 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!
[48:30] Shout out to this month's sponsor Organifi! Check out their products by going towww.organifi.com/metflexand you can use the code METFLEX for 15% off any of their products
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.).