To learn more about The Flex Fam Group Coaching Membership, visit https://www.rgfit.com/theflexfam
Join Rachel’s weekly newsletter: https://www.rgfit.com/newsletter
Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcaster, 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 instead learn how to becomes the most confident, badass version of themselves.
You can connect and learn more about Rachel's work by visiting her website www.rgfit.com
Social Links:
Youtube: @rachelgregory
Instagram: @rachelgregory.cns
TikTok: @rachelgregory.cns
Facebook: @rachelgregorycns
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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
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
#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
#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
#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
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
#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
#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
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.
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.
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.).
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.).
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.).
[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.).
[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.).
[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.).
[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.).
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