MetFlex and Chill (Rachel Gregory)

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	Pub. Date	Title	Duration
	29 Jan 2021	#92 - All About That Cardio with Ashleigh Vanhouten	01:05:33
To watch this episode, please visit Rachel’s YouTube channel. Listeners can find Ashleigh Vanhouten at http://ashleighvanhouten.com/, and on Instagram @themusclemaven. In this episode, Ashleigh and I talk about using cardio as a tool, different fuel sources associated with cardio, how to get the most out of cardio depending on your goal, benefits to low intensity versus high intensity cardio, and more! "Your body doesn't change overnight. But you also probably don't want to pick one workout methodology and one diet and stick to it for the next 25 years." Ashleigh Vanhouten "When we're talking about cardio for fat loss, you definitely don't want to become efficient at it. The more efficient you get, the less calorie burn occurs. If you're doing cardio to train for a sport, like a marathon, it's the opposite. You want to become more efficient because you want to get faster and use less energy." Rachel Gregory Top Takeaways: Mental and physical importance of living in a maintenance phase Overall health benefits that come from the C-Word How and when to use cardio as a tool The benefits and drawbacks of LISS vs. HIIT Today’s Questions: I listened to your Cardio Confusion podcast and wondered, once you MEET your goals, what do you suggest next? You really can’t keep increasing because as you said, you’re going to burn out! Do you take a break? Do you switch goals?? How long of a break before you go ‘type A’ gung ho again? I do a brisk walk every morning (30-45 mins heart rate range between 115-135.. around 5k steps). Would that be considered “doing cardio” or “just getting your steps in”.. I listened to your Cardio Confusion podcast but still not sure if I should be doing this walk every morning. Thoughts? What is the best cardio while following a keto diet? HIIT for more fat burn or LISS as it is a more ketogenic fueled activity? Do I have to do cardio to lose weight, if I feel like I’ve maximized everything else and I’m still holding on to fat (diet, sleep, stress, weight lifting) What if I like cardio and endurance stuff like long hikes, long bikes, long runs? Do I still have to eat carbs to support this? Or can I be super low carb or carnivore and still perform well at like endurance. What are your favorite forms of cardio? Show Notes: [0:00] Hey MetFlex and Chill Listeners! Today’s episode is all things cardio with Rachel’s repeat guest Ashleigh Vanhouten! [0:30] Stay Tuned for a program that Rachel and Ashleigh have been putting together: A Female Muscle Building Program [2:00] www.metflexlife.com/newsletter [2:00] Ashleigh @themusclemaven and Rachel are back at it with a Q&A surrounding all things cardio! [4:30] Episode 60: Q&A: All About Building Muscle with Ashleigh Vanhouten [6:30] I listened to your Cardio Confusion podcast and wondered, once you MEET your goals, what do you suggest next? You really can’t keep increasing because as you said, you’re going to burn out! Do you take a break? Do you switch goals?? How long of a break before you go ‘type A’ gung ho again? [6:30] Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health [20:00] I do a brisk walk every morning (30-45 mins heart rate range between 115-135.. around 5k steps). Would that be considered “doing cardio” or “just getting your steps in”.. I listened to your Cardio Confusion podcast but still not sure if I should be doing this walk every morning. Thoughts? [21:30] Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books [26:30] What is the best cardio while following a keto diet? HIIT for more fat burn or LISS as it is a more ketogenic fueled activity? [34:30] Question: Do I have to do cardio to lose weight, if I feel like I’ve maximized everything else and I’m still holding on to fat (diet, sleep, stress, weight lifting) [41:30] Question: What if I like cardio and endurance stuff like long hikes, long bikes, long runs? Do I still have to eat carbs to support this? Or can I be super low carb or carnivore and still perform well at like endurance. [51:00] Question: What are your favorite forms of cardio? [53:00] Rachel dives into her injury in college and ultimately what lead her to pivoting towards resistance training [1:01:00] If you want to check out more of Ashleigh’s content check her out at @themusclemaven or The Muscle Maven Radio [1:01:30] Sign up for the newsletter to stay updated about the program Rachel and Ashleigh have been putting together! [1:01:30] As always.. If you’re enjoying this show and content Rachel puts out please screenshot a photo of the episode and tag Rachel @rachel.gregory.cns on IG or leave a review on itunes to help grow the show! Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	01 Apr 2022	#159 - Q&A: Carb Cycling Benefits, Online Coaching Tips, and Vegetarian Keto	00:25:21
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Check out Rachel’s second podcast MINIFLEX on your preferred podcast platform Spotify Apple Podcast YouTube Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter In this episode, Rachel chats about the benefits of cyclical keto and carb cycling, how to correct form for online clients, why protein is ultimately the most crucial macronutrient no matter what diet protocol is followed, and more! “The more metabolically flexible you are, the easier it is for you to consume carbs and use those for fuel and also to be able to use fat and ketones for fuel. Metabolic flexibility is your ability to efficiently shift back and forth between these different fuel sources when they're warranted.” Rachel Gregory Today's Questions: From @keto_island: When it comes to using carbs in cyclical keto (ex. Increasing to 100 carbs on workout days, 20 carbs on rest days) vs once or twice per week as we did in the Keto For Women program...what's the difference/advantage of one over the other? From @tuscaloosagirl: As an online coach, how do you help your client find the correct form to do exercises? From @jen.therapy: Can you be vegetarian keto? Top Takeaways: Tips and tricks on how to implement a cyclical keto approach Rachel’s recommendations on correcting form as an online coach Reasons protein is crucial no matter what diet you are adhering to Show Notes: [0:00] Welcome back to MetFlex and Chill with host Rachel Gregory! Today’s episode is a solo Q&A! [0:16] Exciting news! Rachel’s second podcast MINIFLEX has launched! [1:30] Any questions for Rachel please reach out on her website www.metflexlife.com/contact or on social media @rachelgregory.cns [2:03] Question: When it comes to using carbs in cyclical keto (ex. Increasing to 100 carbs on workout days, 20 carbs on rest days) vs once or twice per week as we did in the Keto For Women program...what's the difference/advantage of one over the other? [2:30] Check out Rachel's programs at www.metflexlife.com/pograms [2:32] To check out Keto For Women go to https://www.metflexlife.com/keto-for-women [6:20] “The more metabolically flexible you are, the easier it is for you to consume carbs and use those for fuel and also to be able to use fat and ketones for fuel. Metabolic flexibility is your ability to efficiently shift back and forth between these different fuel sources when they're warranted.” Rachel Gregory [13:24] Question: As an online coach, how do you help your client find the correct form to do exercises? [17:40] For one-on-one coaching with Rachel check out www.metflexlife.com/apply [18:01] Question: Can you be vegetarian keto? [19:50] https://1stphorm.com/Metflex [20:37] Vegan Protein Powder [21:07] What is leucine? [21:16] Essential Amino Acids [22:30] www.metflexlife.com/keto-kickstart-plus [24:30] Check out MINIFLEX here! If you enjoy the new show please share the love and leave a rating and review! Resources Related to Today’s Topics: The Ultimate Protein Cheat Sheet Vegan Protein Powder Episode 111: How To Optimize Protein Intake & Distribution Across Your Day To Maximize Gains Episode 43: All Things PROTEIN with Shawn Wells
	26 May 2020	#21 - The Science of Metabolic Flexibility with Dr. Mike T. Nelson	01:05:04
Listeners can find Dr. Mike T. Nelson at his website www.miketnelson.com, also be sure to check out edu.flexdiet.com and www.mrmolebook.com! Mike T. Nelson, PhD, MSME, CSCS, CISSN, is a research fanatic who specializes in metabolic flexibility and heart rate variability, as well as an online trainer, adjunct professor, faculty member at the Carrick Institute, presenter, creator of the Flex Diet Cert, kiteboarder, and (somewhat incongruously) heavy-metal enthusiast. The techniques he's developed, and the results Mike gets for his clients have been featured in international magazines, in scientific publications, and on websites across the globe. In his free time, he enjoys spending time with his wife, lifting odd objects, reading research, and kiteboarding as much as possible. In this episode, we talk about how to measure your degree of metabolic flexibility, HRV and NEAT, and potential consequences from the hyper-restriction of carbs. “I don’t want to use data to make people feel more fragile, I want to use it to make them feel more anti-fragile.” Dr. Mike T. Nelson Top Takeaways: How to measure your degree of metabolic flexibility Potential negative effects of long-term, hyper-restriction of carbohydrates How to use Heart Rate Variability (HRV) to track recovery For most people, the amount of calories you burn through NEAT is higher than through exercise Mike’s top tips for becoming more metabolically flexible Show Notes: [4:00] Mike’s journey into health and fitness started at St. Scholastica in Duluth, Minnesota [8:30] 13 years of metabolic flexibility and counting! [10:00] Rachel’s Ketogenic Diet and CrossFit Athletes study [11:30] Clamp Study: Glucose and Insulin [13:00] Balance is key. Adding Carbs does not mean eating Pop-Tarts every morning, but you shouldn’t always be fasting either. [15:00] Continuous Glucose Monitoring [16:00] 1 week of “normal eating.” and then 24 hours of fasting vs. Poptarts and Cookies… but sleep and stress have a much bigger impact than expected [16:30] Mike backs up a common theme of the show. If you hyper-restrict carbs, you may become very sensitive to them! [18:00] Should I do a ketogenic diet? A common question Mike is asked [21:00] Dom D’Agostino is a great example of long-term ketogenic lifestyle, but it’s not for everyone [23:00] Regardless of a ketogenic lifestyle, the brain wants to use Glucose. It also takes priority on using any available glucose. This can lead to your muscles being more insulin resistant. [25:00] Re-Feeding does not necessarily change everything right away. And a cyclical keto diet is often very difficult to execute appropriately acutely. [26:00] Down-regulation of enzymes for carb-uptake [27:00] High-Fat, Low-Carb diet can cause PDH to change [28:00] The Dr. Volek FASTER study concludes: Elite Level of Athletics likely require consistent Carbohydrate levels in your standard diet. You likely lose 3% to 8% of overall output [31:30] The “Metabolic Cart” [33:00] Heart Rate Variability (HRV) and millisecond changes in heart rate [34:00] Parasympathetic vs. Sympathetic systems and the costs of exercise [35:00] HRV monitors and their efficacy [42:00] The “Whoop Band” [44:30] HRV and sleep tracking [47:00] Minor changes in lifestyle can lead to massive changes in sleep quality [50:00] Non-Exercise Activity Thermogenesis (NEAT) [52:30] Changes in exercise are not necessarily correlated directly to the amount of activity [57:00] “obviously your nutrition is a big piece of the puzzle. But there's like all these other pieces that we still need to pay attention to.” - Rachel Mike Nelson’s top tips to becoming more metabolically flexible More Protein Increasing NEAT More “formal exercise” --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	18 Aug 2020	#45 - The Science of Body Recomposition with Dr. Bill Campbell	01:11:31
Listeners can find Dr. Bill Campbell on Instagram @billcampbellphd. Dr. Bill Campbell is a Professor of Exercise Science and Director of the Performance & Physique Enhancement Laboratory at the University of South Florida. His research is focused on helping people optimize their physiques within a maintainable lifestyle. He is a litigation consultant/expert witness related to dietary supplementation, a Certified Strength & Conditioning Specialist, and holds the status of “Fellow” of the International Society of Sports Nutrition where he recently served as the organization’s President. In this episode we talk about habits to adopt to build the body you want for life, the consequences associated with endless dieting, the science behind diet breaks and refeeds, and much more! “My research focus is to help people optimize their physiques within a maintainable lifestyle.” Bill Campbell Top Takeaways: Two game changing factors in body recomposition: resistance training & protein intake Caloric restriction consequences when dieting for an extended amount of time Strategic ways to maintain an optimal physique! How to incorporate diet refeeds and still lose body fat Show Notes: [2:30] Welcome back to the show! Rachel welcomes Dr. Bill Campbell @billcampbellphd to the listeners [5:00] Dr. Bill Campbell gives his background finding his passion [7:00] A dive into body recomposition [9:30] Dr. Bill Campbell gives context to his research focus [10:00] Gaining muscle and losing body fat at the same time - is it possible? [11:00] If you want to gain muscle and lose body fat.. Two scenarios that have common threads are resistance training and increased protein intake [14:30] Consequences of being in a caloric deficit for a extended amount of time [20:00] Successful tips to avoid negative consequences when dieting [21:00] In depth breakdown of three principles to use if you’re looking to transition from a diet phase to a maintenance phase [27:00] It all comes back to prioritizing protein! [29:00] Keto is not a one size fits all diet but can be used as a tool [31:30] How much protein is enough protein to achieve fat loss and muscle gain? [34:30] “If you're trying to optimize your physique, it's going to be difficult to do that without an appreciation and an adoption of resistance training.” Dr. Bill Campbell [37:00] Dr. Bill Campbell gives his philosophies on diet breaks and refeeds [39:00] The concept of non linear dieting [40:30] The Matador study [42:30] The reasonings behind why diet refeeds lead to successful results [51:00] Metabolic adaptation vs. metabolism ‘slowing down’ [59:00] Psychological effects of diet breaks and refeeds [1:07:00] Wise words to remember when browsing social media highlights [1:011:00] Listeners can find Dr. Bill Campbell on instagram @billcampbellphd and view his recent study on Diet Breaks HERE. --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	04 Sep 2020	#50 - Q&A: Mindless/Emotional Eating, Effective Workout Splits, and Recovery Tips After A ‘Cheat’ Meal	00:38:13
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/ Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter In this episode, I dive into the key components of why mindless and emotional eating occur, simple workout splits to maximize your training, and how to turn a cheat meal into a treat meal without the guilt! “The biggest thing to realize is awareness is the first step. Finding ways to create awareness around your behaviors is the most important thing you can do. That will help you start to learn how to work towards changing and adapting these behaviors, and creating better habits that work for you, rather than against you.” Rachel Gregory Todays Questions: I know I’m not hungry, but I have the ‘wanting’ to eat food. What is the reasoning for this? Do you ever do full-body workouts or only focus on specific muscle groups a day? What are some recovery tips you can share after having drinks and a cheat meal? Top Takeaways: Emotional and mindless eating could be caused by an evolutionary mismatch. Awareness before any change is the most important step for a successful outcome. The 5 key movement patterns to hit all the necessary muscle groups within your training. If you’re going through a constant restrict-binge-restrict cycle.. It might be time to invest in a coach. Show Notes: [0:00] Welcome back to another Q&A episode! New business name: MetFlex Life [0:30] If you’re interested in podcasts, 1-on-1 coaching, recipes, free educational content and much more.. visit my website: www.metflexlife.com [1:00] If you’re enjoying this podcast and think someone will too PLEASE SHARE! :) take a screenshot, tag @rachelgregory.cns on Instagram [1:30] Question #1: I know I’m not hungry, but I have the ‘wanting’ to eat food. What is the reasoning for this? [2:30] Stephan Guyenet - The Hungry Brain [3:30] The conflict between the conscious brain and non-conscious brain [7:30] The concepts of moderation vs. abstinence [8:30] The dopamine effect: hyper palatable food that causes our brain to want more [12:00] Emotional and mindless eating can turn into a habit [13:00] Check out the Emotional Eating Blog on my website for step-by-step guidance [14:30] Question #2: Do you ever do full-body workouts or only focus on specific muscle groups a day? [15:30] Three main variables that actually build the foundation of your training program [16:00] First is Volume - total amount of work that’s performed, Second is intensity - the amount that you’re lifting or the intensity of effort [18:00] Third is frequency - how you spread your training out throughout the week [18:30] Downfalls of body part splits or training one muscle group per day (AKA ‘bro splits’) [20:00] Five key muscle movement patterns to hit all the necessary muscle groups [23:00] Episode 32: Building an anti fragile core: the secret to sexy and functional abs [28:30] Question #3: What are some recovery tips you can share after having drinks and a ‘cheat meal’? [31:00] Biggest key to successfully come back from a cheat meal.. Plan ahead and know what your goal is [32:00] Calorie cycling and implementing refeeds [34:00] If you’re going through a binge-restrict cycle, it might be time to invest in a coach! [36:00] NEAT! (Non-Exercise Activity Thermogenesis) [37:00] Thank you for listening to this episode! [37:30] If you enjoyed the episode, as always, please share it out to your friends and family. And help me spread the word about the show. Take a screenshot of the episode and tag me in your story @rachelgregory.cns on Instagram THINGS MENTIONED IN THIS EPISODE: Rachel’s new website: www.metflexlife.com Stephan Guyenet - The Hungry Brain Emotional Eating Blog Episode 32: Building an anti fragile core: the secret to sexy and functional abs --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	12 Jan 2021	#87 - Using Keto & Carnivore As Healing Tools with Craig Emmerich	00:51:49
To watch this episode, please visit Rachel’s YouTube channel. Listeners can find Craig Emmerich at his website Mariamindbodyhealth.com, Keto-adapted.com, and on Instagram craig_emmerich. Craig Emmerich graduated in Electrical Engineering and has spent the last 15 plus years researching nutrition and working with thousands of clients alongside his wife Maria Emmerich. He is an international best selling author of “Keto: The Complete Guide” and “The Carnivore Cookbook”. He uses his knowledge of how our bodies work to help clients heal and lose weight leveraging their biology to make it easy. In this episode, we talk about Craigs experience using nutrition to manage lyme disease, the evolution of the ketogenic diet, benefits of PSMF days vs. fasting, bulletproof coffee, and more! "Insulin by itself is not something to fear. You shouldn't fear spiking insulin. You want it to be transient and come back down as part of the normal process." Craig Emmerich Top Takeaways: Benefits to using carnivore as a tool Higher protein keto diet vs. standard keto diet Craigs breakdown looking at protein as a building block Mis-education around foods that carry the most nutrients Today’s Questions: Can you talk about how your nutrition has helped you deal with lyme disease? Can you talk about your experience using the standard keto diet versus a higher protein keto approach for yourself, and your clients? Is there any point in time working with your clients that you introduce more carbs depending on their activity level? How do you and Maria utilize PSMF days in your practice? Do you have any caps on how many PSMF days you have clients incorporate? Do you incorporate fasting for your clients aside from PSMF days? Have you seen women struggle more staying strict keto or carnivore? Show Notes: [0:00] Welcome back to MetFlex and Chill! Rachel introduces Craig Emmerich craig_emmerich to the listeners [0:30] Craig gives a brief bio about his journey after his wife Maria discovered the ketogenic lifestyle [5:00] Question: Can you touch on how your nutrition has helped you with dealing with lyme disease? [8:00] Igenex test, Charlene Anderson [9:30] The Carnivore Cookbook [14:00] Question: Can you talk about your experience using the standard keto diet versus a higher protein keto approach for yourself, and your clients? [15:30] Protein Sparing Modified Fast [18:30] Question: Is there any point in time working with your clients that you introduce more carbs depending on their activity level? [19:00] Zach Bitter [19:30] Michael McKnight Runs 100-miles on Zero Calories [24:00] Question: How do you and Maria utilize PSMF days in your practice? [25:00] The Art of Fat Loss [29:00] Question: Do you have any caps on how many PSMF days you have clients incorporate? [31:30] Question: Do you incorporate fasting for your clients aside from PSMF days? [37:30] Question: Have you seen women struggle more staying strict keto or carnivore? [39:30] Question: Is there anything that you've changed your mind about in the past year? [49:30] End Your Carb Confusion: A Simple Guide to Customize Your Carb Intake for Optimal Health, The Art of Fat Loss [50:00] Check out Rachel’s FREE Guide to Hunger Hacks HERE [50:30] You can find Craig Emmerich at his website Mariamindbodyhealth.com, Keto-adapted.com, and on Instagram craig_emmerich [51:00] End --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	21 Jul 2020	#37 - The Evolution of Super Coffee with Jimmy Decicco	00:44:08
Listeners can find Jimmy at https://www.drinksupercoffee.com, and on Instagram @DrinkSuperCoffee Jimmy Decicco is the CEO at Kitu Life Inc., makers of Super Coffee and Super Creamer. Since 2015, Jimmy and his brothers have raised $18 million in venture capital. They've pitched on ABC's Shark Tank, and have been featured in the 2019 Class of Forbes' 30 Under 30. GIVEAWAY Today’s episode giveaway is brought to you by Super Coffee! 3 winners will EACH receive $100 gift card to try the products of choice from Super Coffee To enter: Subscribe to the MetFlex & Chill podcast Leave a rating and a review mentioning something you learned or took away from this episode. Note: If you have already left a rating and review for a previous episode, you can still enter this giveaway by taking a screenshot of the episode, posting it in your Instagram story, and tagging @rachelgregory.cns for a chance to win! In this episode we talk about the origins of SuperCoffee, the secrets to building a successful business, and more! “Take Action. Everyone has ideas and product ideas… You’re never ready. I’ve been running SuperCoffee for 5 years and I’m still not ready to be a CEO”* Jimmy Decicco Top Takeaways: What it takes to build a business Behind the scenes of Shark Tank The potential role keto diets play in contact sports like football Why adding L-theanine to your morning coffee is beneficial Show Notes: [4:30] The origins of SuperCoffee and the need for ready-to-drink coffee without sugar! [5:00] Rachel’s favorite creamer: Sweet Cream [6:00] Jimmy’s athletic career and the traditional “athletic” diet [8:00] SuperCoffee came first, the knowledge about low-carb diets came later [9:30] In and out of ketosis, but not specifically Metabolic-Health focused [11:30] Ketogenic diets and contact sports [12:30] “In college...We had every resource available to us the best weight room, the best food, the best coaches, but nobody was talking about nutrition.” [15:00] Key to Life, Inc. and KITU explanation [16:30] KITU/SuperCoffee’s appearance on Shark Tank [19:00] Two years later: Lessons post-Shark Tank [20:00] “Take Action. Everyone has ideas and product ideas… You’re never ready. I’ve been running SuperCoffee for 5 years and I’m still not ready to be a CEO” [22:00] Beginning stages of business hiccups [24:00] The decision to put L-Theanine in the cold brew [27:00] Recent products: Plant-Based creamers, Coconut Milk Mocha, and ground Coffee with Vitamins and Nutrients blended into the grounds [29:00] Jimmy’s exercise and fitness routines [31:30] Quarantine’s effect on KITU [34:30] Is there anything that you have changed your mind about in the last year and why? [37:30] Recent routine additions: Essential amino acids, Ben Greenfield’s Boundless, and burning tons of calories at your at-home workstation [39:00] KION E.A.A.s [41:00] Instagram @DrinkSuperCoffee [42:00] THE GIVEAWAY! --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	31 May 2021	#116 - Keto For Women with Dr. Jaime Seeman	01:03:34
To watch this episode, please visit Rachel’s YouTube channel. Listeners can find Dr. Jaime Seeman on her website, on YouTube at Doctor Fit and Fabulous, and on Instagram @doctorfitandfabulous. Dr. Jaime Seeman is a board-certified Obstetrician and Gynecologist practicing in Omaha, Nebraska. She is also a fellow in Integrative Medicine at The University of Arizona School of Medicine and a board-certified ketogenic nutrition specialist through The American Nutrition Association. After overcoming her own health struggles and a personal tragedy in 2015, she started her consulting business Doctor Fit & Fabulous with a mission to change the face of preventative health care and inspire other moms just like her to live healthier lives. Dr. Seeman has been a driving force in changing the landscape of healthcare in this country. In 2020 she was crowned Mrs Nebraska and competed on the NBC Titan Games with Dwayne The Rock Johnson placing in the Top 6. She inspires women every day to embrace their physical strength and power. In this episode we talk about the benefits of following a ketogenic/low carb diet during pregnancy, how resistance training helps fight metabolic disease, the benefits of following a higher protein ketogenic approach, how menopause affects fat loss, the basics of birth control and much more! “Women are not small men. We have very complex biological features. I’m on a crusade to fix pregnancy nutrition and to fix nutrition for women.” Dr. Jaime Seeman Top Takeaways: Myth busted: you don’t need to be overweight to be prediabetic- educate yourself before assuming Looking at pregnancy as two stages: anabolic and catabolic Dr. Jaime’s recommendations on eating during pregnancy Benefits of fasting during perimenopause and menopause Pro’s and Con’s to natural family planning Today’s Questions: Is Keto/Low-Carb safe for pregnant or breastfeeding women? Would you recommend a high protein ketogenic approach specifically with pregnant women? What's your view on following a stricter ketogenic diet versus implementing carb ups for women specifically? Can women lose weight during/after menopause? What are your views on birth control and recommendations for natural family planning? Show Notes: [0:00] Welcome back to MetFlex and Chill! Today’s episode is a relaunch episode with Dr. Jaime Seeman @doctorfitandfabulous [1:00] Rachel gives listeners a brief bio of Dr. Jaime Seeman’s background [2:30] Rachel introduces guest Dr. Jaime Seeman @doctorfitandfabulous to the listeners [3:30] Dr. Jaime Seeman dives into her background being an OBGYN and also a certified ketogenic nutrition specialist [4:30] Doctor Fit and Fabulous [6:30] “I wasn't morbidly obese. I didn't have a lot of other health problems, but on the inside, you never know what's going on unless you test. And here I was a medical doctor with a nutrition degree. And *I had prediabetes” Dr. Jaime Seeman [10:00] Question: Is Keto/Low carb safe for Pregnant or Breastfeeding women? [12:00] Adaptations during pregnancy, hormonal shifts [13:00] First part of pregnancy is anabolic, Mom starts storing energy for later, usually an increase in insulin sensitivity. [14:30] “Trust me, if ketosis killed pregnancies we wouldn't see many women in the second trimester.”* JS [14:30] Second part of pregnancy is catabolic, the body breaks down to feed the baby, usually a decrease in insulin sensitivity, leptin resistance [17:00] “Glucose crosses the placenta but insulin doesn’t” JS [19:30] Carbs and pregnancy truth [21:00] “Why don't we keep these patients where they have normal glycemia? Let's eat carbs to normal glycemia because we know that the other direction does cause a significant amount of harm.” JS [22:30] Ketosis is a very safe state for growing babies [25:00] Question: Would you recommend a high protein ketogenic approach specifically with pregnant women? [27:30] A low-carbohydrate ketogenic diet combined with six weeks of crossfit training improves body composition and performance [29:00] Having lean muscle mass helps fight metabolic disease [29:30] “Exercise to build, not to lose.” RG [30:30] Question: What's your view on following a stricter ketogenic diet versus implementing carb ups for women specifically? [31:30] Five pillars to metabolic health [34:30] Benefits of reincorporating whole food carbs into your diet [35:00] “A woman’s menstrual cycle is the fifth vital sign.” If a woman doing keto loses her menstrual cycle, that means there is a problem, something is not working [37:00] “Ketosis is a metabolic state, not just a diet.” RG [40:00] “For the vast majority of women, I don’t think that zero carb is the best thing.” Dr. Jaime on the benefit of metabolic flexibility. [42:00] Question: Can women lose weight during/after menopause? [43:00] Perimenopause or Menopause is a huge metabolic and hormonal shift in a woman’s body [46:30] Birth control, what is it really doing to a woman’s hormones? [47:30] “The birth control pill is overprescribed for issues not related to contraception” and have many side effects that may outweigh the perceived benefits [49:30] The Other Pill [52:00] Question: What’s your recommendation on natural family planning? [54:30] Advocate for yourself… know the why behind what is going on [56:30] Episode 1: Raising MetFlex Kids, Dual Fuel, & Keto Carnivore with Danny and Maura Vega [1:00:00] If you’re interested in learning more about Dr. Jaime Seeman check her out @doctorfitandfabulous on IG, on YouTube @ Doctor Fit and Fabulous or her website https://www.doctorfitandfabulous.com/ --- Join the FREE MetFLex Life course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	26 Jun 2020	Clearing Up The Keto Confusion & Finding YOUR MetFlex	00:55:56
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.killinitketo.com/ Join Rachel’s weekly newsletter: https://www.killinitketo.com/newsletter Genova Diagnostics website The Lab Report Podcast Rachel Gregory Discusses Metabolic Flexibility Description from The Lab Report: Rachel Gregory is a Board Certified Nutritionist, a health and wellness specialist, author, and the owner of MetFlex Life, a platform that provides educational content as well as coaching services in achieving optimal health. She champions the ketogenic lifestyle, but also advocates for a more tailored approach as opposed to a cookie-cutter method for her clients. Rachel is also the author of the 21-Day Ketogenic Diet Weight Loss Challenge book, a weight loss guide that follows the ketogenic lifestyle with recipes and exercise programs. Rachel joins us to share what it means to be metabolically flexible and how it relates to the ketogenic diet. She describes how she became passionate about training and nutrition. She explains how to make the ketogenic diet work for you and why it’s normal for a woman to struggle with the diet. Rachel also discusses the importance of accountability as well as addressing other points that affect your overall wellness, such as sleep. “Ketosis is not a fad; it is a metabolic state.” - Rachel Gregory *This week on The Lab Report Podcast:* Who Rachel Gregory is, what she does, and her thoughts on the ketogenic diet. The reason Rachel became fascinated with pursuing a degree in athletic training. Why Rachel decided to switch to a nutrition-focused education. Common misconceptions about the ketogenic diet and ketosis. Why women struggle more with ketosis and the ketogenic diet. Tailoring the ketogenic diet according to a person's profession and lifestyle. Adjustments to make in the ketogenic diet once you reached a certain weight. The importance of having someone hold you accountable for your diet. Developing ‘carb phobia’ in light of the ketogenic trend. Her thoughts on Crossfit and strength training. Addressing sympathetic and parasympathetic balance. Sleep, recovery, stress, and other factors affecting wellness. --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	06 Nov 2020	#68 - Q&A: Yo-Yo Dieting, Determining Rest Periods, Carb Cycling Around Workouts, And More!	00:32:54
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/ Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter In this episode, Rachel talks about how to optimize your workouts, when to incorporate a goal shift, rest periods at the gym, carb cycling, strengthening your metabolism, and more! “The biggest thing to pay attention to when it comes to determining rest time between sets, is that you feel recovered going into the next set. Unless you’re specifically doing metabolic type training, you definitely want to give yourself adequate rest.” Rachel Gregory Today's Questions: How do you determine how much rest to take during sets during a workout? When you feel like you've built the muscle you want, should you break and do a period of cardio? I've been listening to your podcast specifically about carb cycling. I want to start incorporating this because I feel like I've stalled in my weight loss with keto and have incorporated heavier workouts. I'm a numbers-driven person. So when I do a carb cycle on those days that I do heavier workouts, is there a timeframe or calorie burn that helps determine if it's a heavier workout? What should you do if you've compromised your metabolism from yo-yo dieting? Do you plant fibers help or hinder recovery from endometriosis? When is the next round of the keto for women program? Top Takeaways: How many minutes of rest you should give yourself in the gym A general rule of thumb on how to stack your workouts to get the most out of each muscle group How long you should let your body practice being in a maintenance state If you’re spinning your wheels with your goals, it might be time to invest in a coach Show Notes: [0:00] Welcome back to MetFlex and Chill! Today’s episode is a solo q&a! Thank you UCAN for sponsoring this podcast for the month of November! [1:30] Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20% [2:30] Question: How do you determine how much rest to take during sets during a workout? [4:00] Start with compound lifts first [10:00] Gymboss Interval Trainer [11:00] Question: When you feel like you've built the muscle you want, should you break and do a period of cardio? [15:30] Question: I've been listening to your podcast specifically about carb cycling. I want to start incorporating this because I feel like I've stalled in my weight loss with keto and have incorporated heavier workouts. I'm a numbers-driven person. So when I do a carb cycle on those days that I do heavier workouts, is there a timeframe or calorie burn that helps determine if it's a heavier workout? [17:30] Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books [19:30] Episode 18: Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism [19:30] Question: What should you do if you've compromised your metabolism from yo-yo dieting? [20:00] Episode 62: Fat Loss Plateaus, How To Know When To Stop Dieting, High Carbs Causing Sickness, and More! [23:30] Episode 64: Calorie Cycling, Losing Weight With Adrenal Fatigue, Goal Setting, and More! [25:00] If you’re interested in applying for one-on-one coaching with Rachel check out www.metflexlife.com/apply [27:00] Question: Do you plant fibers help or hinder recovery from endometriosis? [28:30] Episode 61: All Things CARNIVORE with Dr. Paul Saladino [29:00] Question: When is the next round of the keto for women program? [31:00] Go to metflexlife.com/keto-for-women and sign up on the waiting list [32:00] If you don’t want to wait for the keto-for-women program, apply for one-on-one coaching! [32:00] Shout out to our sponsor for the month of November! Thank you UCAN! Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20% THINGS MENTIONED IN THIS EPISODE: Shout out to our sponsor for the month of November! Thank you UCAN! Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books Episode 18: Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism Episode 62: Fat Loss Plateaus, How To Know When To Stop Dieting, High Carbs Causing Sickness, and More! Episode 64: Calorie Cycling, Losing Weight With Adrenal Fatigue, Goal Setting, and More! Episode 61: All Things CARNIVORE with Dr. Paul Saladino Check out Rachel’s programs HERE! metflexlife.com/keto-for-women
	22 May 2020	Best Diet For Body Recomposition, Losing Inches vs. Weight, Reasons For Elevated Blood Glucose After Following A Long-Term Keto Diet and More!	00:42:24
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.killinitketo.com/ Join Rachel’s weekly newsletter: https://www.killinitketo.com/newsletter In this episode, Rachel chats about the ‘best diet’ for body recomposition, why inches are not always equal to pounds in terms of fat loss, how long it takes to lose weight on keto, her thoughts on exogenous ketones, and an explanation for elevated blood glucose levels after a prolonged low-carb, keto diet. Top Takeaways: Rachel’s recommendations for diet to achieve optimal body recomposition. Rachel explains why losing pounds in body weight is not the same as losing inches off of body size. Why losing weight with a ketogenic diet (or any diet) will have varied results depending on individual start-points. Why exogenous ketones are not a “magic wand” for the ketogenic diet. Rachel discusses whether it is necessary to hit an exact ketone reading of 0.5 and if other ketone amounts can be useful. Rachel shares possible causes for why some people following a low-carb/keto lifestyle may experience elevated blood glucose levels. Show Notes: [1:00] Rachel announces the winners of the Redmond Life Giveaway! Please send an email to rachel@killinitketo.com with your full name, shipping address, and email. Congrats!! More giveaways to come in future episodes :) Robin OS Holistic Learner Ketocarnivoremama [2:30] Rachel’s recommendation for the best way to nourish your body with food to rebuild. She stresses the importance of choosing a diet you can adhere to long-term, gathering sufficient information to know if the diet is a good fit, and following what she calls the Whole Food Rule (Eating 80%-90% foods that either grew from the earth or once had a face). [4:20] Diet is not the only crucial component when it comes to changing the general composition of your body. [7:30] Rachel explains the difference between scale weight loss and body size weight loss. [8:00] Proper scale use consists of taking a weekly average, not daily fluctuations. Check out this blog post for how to use the scale properly. [9:30] There is a popular saying that ‘muscle weighs more than fat,’ which is technically incorrect (i.e. 1 lb of margarine = 1 lb of butter) but as far as health goes, fat and muscle have different effects on physiology. [10:10] Muscle burns carbs and assists in all areas of fitness, whereas fat does not. [11:00] In my opinion, measuring inches lost (or noticing changes in how your clothing fits) is actually much more of a reliable measurement of progress than the scale. Body tape measurements are a great tool for this. [15:30] How long should it take to lose weight on keto? [15:40] Everyone’s body is different, which means the rate of weight loss is going to be different. Overall health, current body composition, activity level, and diet are some of many factors. [17:00] Initial weight loss due to water weight can cause dehydration and keto flu symptoms, so make sure to hydrate and get electrolytes! [18:10] Here’s what a few studies have shown in regard to losing weight on the ketogenic diet. [20:00] As you get closer to your goal weight, weight loss slows down. As your weight decreases, and you become a smaller person, your total daily caloric needs also decrease. This is known as metabolic adaptation or adaptive thermogenesis. - part of fat loss. Go here: Refeed and Diet Break Episode for more on adaptive thermogenesis. [21:00] Appropriate rates of weight loss on the scale and body size measurements. [23:00] Losing fat isn’t always reflected on the scale. [23:00] Rachel’s thoughts on Exogenous Ketones? See: Episode with Ryan Lowery [24:40] Quality matters and they are not a magic weight loss or fat loss drink [25:00] Even if you read 0.2-0.4 ketones is that beneficial? Is it necessary to be above 0.5 to achieve the benefits? [26:10] Registering any level of ketones can be beneficial. Different levels may bring in different amounts of added benefits, such as mental focus and clarity. [28:00] What about people who are on keto for a while and experience elevated blood glucose levels? [28:30 ] Adaptive Glucose Sparing (aka physiological insulin resistance), in which the muscles learn to reject sugar as a fuel source. [30:00] The Dawn Phenomenon, in which blood sugar is highest in the morning. [32:00] HOMA-IR: the homeostatic model assessment of insulin resistance, is your body maintaining its essential systems in balance or in equilibrium. What happens is insulin is working against glucose in an attempt to keep blood sugar levels stable, or in homeostasis. [33:00] Dr. Ted Naiman talks about HOMA-IR. [37:00] Rachel talks about the underrated effects of stress on blood glucose levels. [38:00] CGM and stress in this episode with Mike Mutzel [39:30] False reading on your glucose monitor may occur because of outside fragrances, dehydration, and environmental interference. Unexpected readings should be multiplied and averaged. --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	08 May 2020	#16 - Q&A: Blood Sugar Tracking & Fat Loss, Irregular Cycles, and Keto & Breastfeeding Tips	00:27:03
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.killinitketo.com/ In this episode, Rachel answers questions about glucose tracking for weight loss, keto’s effect on women's menstrual cycles, tips for women who are breastfeeding and want to try keto, and quarantine realizations. “We want to make sure our bodies are not on the path to insulin resistance and rather working towards becoming more insulin sensitive. A process that occurs when we don’t rely on carbohydrates as our main fuel source at all times and we work towards becoming more metabolically flexible. ” Rachel Gregory Top Takeaways: Learn how to monitor your own blood glucose level for your fat loss goals How keto affects women is a little different for each individual, but big lifestyle changes like keto will always take some time to adjust to Tips on how to eat while breastfeeding We can all learn something about ourselves during this quarantine Show Notes: [1:08] First Question: Can you talk about Glucose tracking for weight loss? [1:22] Rachel’s Blood Sugar Blog [1:37] The most common way to track blood glucose is a cheap blood glucose monitor [3:20] Recommended time to check blood glucose times before and after meals [4:25] Continuous glucose monitor, differences (Rachel’s Instagram) [6:49] How a blood sugar spike affects your body [8:48] The Second reason to track glucose levels [11:44] How to prevent or improve insulin resistance [12:51] Join the FREE MetFLex Life Course [14:32] Second Question, Talk about women's cycles, could Keto make them longer? [16:13] Rachel’s advice to best re-regulate your cycle. [17:52] Seed Cycling as a tool, see links below [19:18] Question 3 Breastfeeding and Keto, See again episode with Dr. Jamie Seeman [23:27] Last Question, What Rachel has learned about herself in quarantine THINGS MENTIONED IN THIS EPISODE: Blood Sugar Blog Podcast about Women’s Health with Dr. Jamie Seeman Podcast about Women’s Health with Ali Miller Seed Cycling Part 1 Seed Cycling Part 2 --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	15 Jul 2022	#169: How Do You Choose Between Losing Weight and Building Muscle?	00:32:43
In today’s episode, Ashleigh and I are answering how to both build muscle and lose body fat. We go over specific tools for tracking food, choosing which macronutrients to focus on whether or not you’re physically active, and how supplementation isn’t the answer. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel’s NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women About Rachel: Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life. Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
	23 Jul 2021	#123 - Q&A: Re-Incorporating Carbs After Keto and How to Get the Most Out of Your Pre-workout Nutrition & Supplements	00:57:22
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/ Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter In this episode, Rachel chats about what to focus on when you’re trying to “shape” your body, why it may not be a good idea to endurance train and go into a bulk phase **at the same time, benefits of peri-workout and pre-bedtime carb ups, simple pre-workout snacks, how to find quality pre-workout supplements, and more! “If you feel like you're constantly fighting sugar cravings, and that's the reason why you went to more of a low carb or keto approach. It's usually not the actual sugar cravings. For some people it is but for most people, it's more so the hyper-palatable foods that contain both high amounts of sugar and fat.” Rachel Gregory Today’s Questions: I’m pear-shaped and store ALL fat on my lower body, what is the trick to even out muscle definition? What are your thoughts on training for a half marathon during a bulk? When is using moderate carbs better? Seems most popular for competitive bodybuilding. How do I transition from keto to low carb (how many carbs to add/time-frame/fighting sugar cravings)? Do you take a pre-workout? Top Takeaways: Strategies to implement to “even out" muscle definition and create a smaller waist General signs and symptoms to look for when it might be time to add carbs back into your diet after keto Main factors to be aware of when buying pre-workout supplements Specific ingredients and effective dosages to look for in pre-workout supplements 5 focus points to address before adding a pre-workout to your regimen Show Notes: [0:00] Welcome back to MetFlex and Chill! Today’s episode is a Q&A answering a variety of different questions related to pre-workout supplements, combining endurance and strength training, carb-ups, shaping your physique, and more! [0:30] Rachel is doing a giveaway! One winner will be chosen from the Itunes reviews to receive a one-hour FREE consult call with her to ask any questions you have about your personal nutrition and training protocol. Thank you for all your love and support for MetFlex and Chill! [1:00] How to Leave an Apple Podcast Review:** First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner. [2:00] Question: I’m pear-shaped and store ALL fat on my lower body, what is the trick to even out muscle definition? [3:00] Follow a training program that is structured and emphasizes a balance between upper and lower body [5:00] “Don’t neglect the upper body, your shoulders/arms create that overall shape. Having broader, muscular shoulders actually make your waist look smaller.” Rachel Gregory [8:00] Question: What are your thoughts on training for a half marathon during a bulk? [09:00] “If you want to go into a building phase or bulk, the majority of your training energy should be going to weight training since that’s what’s ultimately going to drive muscle growth.” Rachel Gregory [12:30] Question: When is using moderate carbs better? Seems most popular for competitive bodybuilding [13:30] Common signs and symptoms to look for that might indicate its time to increase carb intake or implement carb-ups [20:00] If you want to strive for ultimate metabolic flexibility check out Rachel’s MetFlex Life Course [21:30] How do I transition from keto to low carb (how many carbs to add/time frame/fighting sugar cravings)? [22:00] Keto For Women course [23:00] Pre and post-workout carb ups and pre-bedtime carb-up benefits [25:00] Two of Rachel’s go-to night-time snacking ideas! [27:30] If going from low carb-keto to adding in carbs… focus on these specific carbs [28:30] Sugar cravings, processed foods, and hyper-palatable foods [31:00] Pair carbs with fat and protein and try to avoid “naked” carbs [34:00] If you’re spinning your wheels transitioning from keto/low carb to a more balanced, MetFlex lifestyle, check out Rachel’s Keto For Women program HERE! [35:00] Question: I do very strenuous morning hikes several times a week. What are good pre-workout food options? [35:30] Go-to quick morning snacks before workouts [39:30] Slower digesting carb… UCAN Super Starch [40:00] Question: Do you take pre-workout? [40:30] Purity Coffee [42:00] Benefits of consuming salt or sodium pre-workout [43:00] Rachel’s recommendation on what to look for in a pre-workout [46:30] Benefits of L citrulline [48:00] Benefits of Alpha GPC [49:30] Benefits of beta-alanine [52:30] Legion Athletics Pre-Workout [52:30] Use the discount code “METFLEXLIFE” for 20% off your first purchase [54:00] If you want to have the best workout follow these 5 tips! [56:00] Thank you for all the love and support! If you would like to help support the show and leave a review here are the deets: How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner. THINGS MENTIONED IN THIS EPISODE: Check out Rachel’s Keto For Women course MetFlex Life Course Legion Athletics Pre-Workout Apply for 1-on-1 coaching with Rachel Episode 41: Breaking The Addiction with Karen Thomson Episode 71: Lose Fat AND Build Muscle with Christopher Barakat Episode 44: Pre-Workout Supplements, BCAAs, Building Muscle With JUST Body Weight Exercises, SLEEP, & More! --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	13 May 2022	#164 - How to Connect the Mind, Body & Spirit with Colleen Wachob	00:37:50
Join Rachel Gregory as she guides you through your physical, mental, emotional, and spiritual #healthjourney, putting you on your way to better #training, #nutrition, overall health and #wellbeing. In this episode, Rachel and Colleen dive into Colleen’s background, what brought her to founding the popular platform MindBodyGreen, the stressors she faced along the way and how she’s overcome them, and some of the tools and habits she’s implemented as a busy mom of two girls to continue to living her best life, most fulfilled life. Colleen Wachob is Co-Founder and Co-CEO at mindbodygreen. She graduated from Stanford University with degrees in international relations and Spanish, and spent 10 years working at Fortune 500 companies including Gap, Walmart, and Amazon. Wachob lives in Brooklyn, New York, with her husband, MBG Founder and Co-CEO Jason Wachob and their two daughters, Ellie and Grace. Where to find Colleen: Website: https://www.mindbodygreen.com/ Instagram: @colleenwachob, @mindbodygreen YouTube: https://www.youtube.com/mindbodygreen Twitter: @mindbodygreen Things mentioned in this episode: Sleep Checklist To join the waiting list for Rachel’s online group coaching, The Flex Fam, visit: www.theflexfam.com To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel’s second podcast MINIFLEX on your preferred podcast platform Spotify: https://open.spotify.com/show/02ugV4Hi1rCFwJ2CTx3x1t?si=67fa8b12ee1f4ad3&nd=1 Apple Podcast: https://podcasts.apple.com/us/podcast/miniflex/id1612301075 Connect with Rachel on social media: Instagram: https://www.instagram.com/rachelgregory.cns/ Tiktok: https://www.tiktok.com/@rachelgregory.cns Facebook: https://www.facebook.com/metflexlife Pinterest: https://www.pinterest.com/MetFlexandChill/_created/ Twitter: https://twitter.com/rachelgregoryms LinkedIn: https://www.linkedin.com/in/rachel-gregory-ms-cns-cscs-bbb41999/ Show Notes [2:23] Colleen discusses how her personal health history got her to where she is today and how mindbodygreen got its start. [8:25] How spiritual and emotional wellbeing are important to our overall. Highlighting the importance of sleep. [11:36] Practical tips, habits and recommendations for getting better sleep. [14:40] Discussion of the importance of caffeine intake and daily stressors in relation to sleep. [17:14] How our careers and financial wellbeing integrate with our emotional health and ways to manage this. [20:53] Practical take-home tips for de-stressing, choosing the right physical activity for you, and improving your spiritual health. [22:41] Small daily tweaks for improving your overall health. [24:36] Grappling with collective trauma and mental health as a society as a 2022 Wellness trend. [29:47] Utilizing social media in a healthy way to set a healthy example for kids. [31:53] Colleen’s morning routine overview. [35:27] What Colleen has changed her mind about within the past year or so. [37:20] Find MindBodyGreen across all social channels!
	04 Nov 2022	#184: Q&A: Optimizing Muscle Growth, Hypertrophy Training vs. Metabolic Conditioning, and How To Get Toned	00:35:13
Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel’s NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women About Rachel: Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life. Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
	13 Nov 2020	#70 - Q&A: Reducing Cellulite, Best Workout Splits, And Ideal Meal Frequency For Building Muscle	00:42:39
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/ Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter In this episode, Rachel talks specifics on how to optimize muscle building, how to introduce a workout split depending on your training age, prioritizing your protein intake, recovery, the muscle full effect concept and more! "Some people will say that total protein intake across the day is all that matters. But I'd argue that protein frequency, which is the amount of protein feedings you have across the day, and also the spacing of those feedings is important if your goal is to optimize muscle growth." Rachel Gregory Todays Questions: What’s a good workout split for 5-6 days a week, for wanting to build muscle? I want to gain muscle. Is it necessary to eat every few hours? I usually eat 3 meals a day. To reduce cellulite, what do you recommend first, fat loss or muscle building? Top Takeaways: The optimal training split to get the most out of your workout and balance your busy schedule Basics on how to optimize your muscle building potential A simple formula to use to know how much protein to consume daily Benefits of incorporating more protein feedings throughout the day Show Notes: [0:00] Welcome back to MetFlex and Chill q&a day! Shout out to UCAN for being a sponsor for the podcast for the month of November! [0:30] A little background of UCAN and UCAN Superstarch [3:00] Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20% [4:00] Question: What’s a good workout split for 5-6 days a week, for wanting to build muscle? [5:30] Understanding what your training age is [10:00] Episode 50: Mindless/Emotional Eating, Effective Workout Splits, and Recovery Tips After A ‘Cheat’ Meal [17:30] Check out Rachel’s programs if you’re interested! Kickstart & Level Up for beginners each roughly 30-60 minutes long 3-4 days per week. For Intermediates 4-5 training sessions per week, 60-90 minutes each check out Rachel’s Elevate program [19:30] If you want to apply for one-on-one coaching with Rachel visit metflexlife.com/apply [20:00] Question: I want to gain muscle. Is it necessary to eat every few hours? I usually eat 3 meals a day. [23:30] Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books [24:30] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell [28:30] The concept of muscle protein balance [34:00] Study: Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise–Induced Muscle Hypertrophy in Healthy Young Men [37:00] Question: To reduce cellulite, what do you recommend first: fat loss or muscle building? [41:00] Rachel’s workout programs: Kickstart & Level Up & Elevate [41:30] Thank you to November’s sponsor UCAN! Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20% THINGS MENTIONED IN THIS EPISODE: Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20% Rachel’s workout programs: Kickstart & Level Up & Elevate To apply for one-on-one coaching with Rachel: metflexlife.com/apply Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books Episode 45: The Science of Body Recomposition with Dr. Bill Campbell --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	23 Mar 2020	Danny and Maura Vega: Raising Metabolically Flexible Kids, Dual Fuel, & Keto Carnivore	01:00:17
Danny (@DannyVegaMS) and Maura Vega (@fatfueledmom) are a Fat Fueled Family! Natives of Miami, Florida, Danny and Maura Vega are the co-hosts of the Fat Fueled Family podcast. Danny received his bachelor’s degree in political science from Columbia University and his Master’s of Science in Human Performance from the University of Florida. Maura has always had a strong passion for dance. She was classically trained in Ballet, Jazz, and Contemporary and has had the great privilege of taking master classes at the world-renown Millennium Complex in Los Angeles, California with the likes of Wade Robson and other popular choreographers. With their podcast and Fat Fueled Family blog, Danny and Maura hope to spread their love for nutrition and fitness to other families who have the same goals of raising their kids to thrive and setting them up for a lifetime of success. GIVEAWAY for today’s episode is brought to you by UCAN: 3 winners will EACH receive an entire tub of UCAN, a box of UCAN bars, a box of Hydrate electrolyte powder, and a blender bottle! UCAN Superstarch is a slow-releasing complex carb that gives a steady release of energy and helps avoid the spike & crash that might come from other carb sources.⁣ Personally, I’ve noticed a significant boost in my performance (especially towards the end of my workouts) when incorporating UCAN. I like that it’s NOT just another stimulant and allows me to get through my lifting sessions without feeling drained at the end. To enter: Subscribe to the MetFlex & Chill podcast Leave a rating and a review mentioning something you learned or took away from this episode. Note: If you have already left a rating and review for a previous episode, you can still enter this giveaway by taking a screenshot of the episode, posting it in your Instagram story, and tagging @rachelgregory.cns for a chance to win! In this episode, we talk about raising kids with Metabolic Flexibility in mind, the concept of dual-fuel, and Keto Carnivore! “You don’t know, what you don’t know!”* Top Takeaways: Why kids should be raised as fat burners instead of sugar burners The difference between Keto and Carnivore The mental health benefits of the Carnivore Diet How carb cycling can benefit workouts and hormones The power of being ‘Dual Fueled’ Show Notes: [8:00] Danny and Maura started Paleo and then transitioned into Keto [8:30] Teaching the Fat Fueled Kids the importance of eating right [10:20] Mealtime with the Fat Fueled Family [11:35] MyFitnessPal to track the whole families meals [14:50] Growing up with Gatorade in the home [15:35] Vegan for kids? NO! [16:30] Keto Carnivore! [17:35] How Amber O’Hearn (@KetoCarnivore) inspired Danny to start Carnivore in 2017 [19:20] “The difference between Keto and Carnivore, in my experience, was greater than the difference between my old Standard American Diet and Keto” [19:50] Maura’s experience transitioning from Keto to Carnivore [20:30] Food intolerance and vomiting after eating salads [22:35] The mental health benefits of the Carnivore Diet [24:40] “3-4 weeks in, I felt… This must be what happy people feel like” [25:15] Using carbs appropriately to help with your Feminine Cycle [25:40] NowLeap Mediator Release (blood)Test for food intolerance [27:45] Testing Inflammatory Cytokines [32:00] Bok Choy - an underestimated vegetable [34:30] Danny’s experiments adding carbs after workouts [36:00] Glucose intolerance and the inability to use Glucose as fuel [39:10] For Danny and Maura, they cycle carbs into their diet twice per month [40:30] Healthy carbohydrates and their positive effects on menstruation [44:00] Metabolic Flexibility and the Dual Fuel concept [45:30] “You don’t know, what you don’t know!” [47:45] Metabolic stress, cortisol, and adding healthy carbs to help rebalance [49:15] Keto for Crossfit [52:15] If Danny and Maura were stranded on an island… what’s the one thing they would bring? [54:30] TIKTOK? Fatfueled.family and the Fat Fueled Merch Fat Fueled Programs! --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	24 Mar 2023	#204: Q&A: How to Choose a Quality Energy Drink, Pairing Your Training with Your Lifestyle, Calorie Counting for Beginners	00:26:31
Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel’s NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women About Rachel: Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life. Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
	27 Nov 2020	#74 - Q&A: Hormone Imbalances, Troubleshooting Digestion, Protein Recommendations, Sweeteners, and More!	00:56:46
To watch this episode, please visit Rachel’s YouTube channel. Find Ashleigh VanHouten on Instagram @themusclemaven and subscribe to her podcast Muscle Maven Radio In this episode, we dive into common questions surrounding sweeteners, how to improve digestion, snacking tips, protein recommendations, and much more! "If you're not hungry enough to eat protein, you probably aren't hungry." Ashleigh Vanhouten Top Takeaways: Natural sweeteners and misconceptions around them Tips on how to improve mindfulness around digestion Health-ier snack ideas A simple formula to use to see how much protein you need Today’s Questions: What are some tips and tricks for hormone imbalances, specifically around ghrelin and leptin? What are your thoughts on erythritol? It really wrecks havoc on my digestion but it’s in some many keto products. Thoughts on improving digestion, especially if you starting to up your protein? Tips for snacking (how to do less of it, how to optimize it and eat better snacks)? What are your thoughts on Ted Naiman’s P.E. Diet? What's your recommendation for protein intake? Show Notes: [0:00] Welcome back to MetFlex and Chill! Today Rachel chats with Ashleigh VanHouten @themusclemaven for another listener Q&A episode [0:30] Episode 60: Q&A: All About Building Muscle with Ashleigh Vanhouten [1:00] If you want to watch this episode check it out HERE! [1:30] Muscle Maven Radio [2:00] Shout out to UCAN for sponsoring the podcast! [2:30] Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20% [3:00] Hello Puppy Lilo! [6:30] Ashleigh gives a brief breakdown of today’s show- primarily around nutrition [7:00] Question: Tips and tricks for hormone imbalances, specifically around ghrelin and leptin [15:00] Download your FREE Ultimate Sleep Checklist [16:30] Question: What are your thoughts on erythritol? It really wrecks havoc on my digestion but it’s in some many keto products. [22:30] Bocha Sweet [23:00] Check out the blog: Kabocha Extract: The Best Kept Secret in Keto-Sweeteners? [23:30] Swerve! [24:00] Question: Thoughts on improving digestion, especially if you start to up your protein intake? [30:00] Bioptimizers [32:30] Question: Tips for snacking (how to do less of it, how to optimize it and eat better snacks)? [45:30] Question: What are your thoughts on Ted Naiman’s P.E. Diet? [48:00] Question: What's your recommendation for protein intake? [55:00] Thanks for listening to another Q&A with Ashleigh VanHouten @themusclemaven! [55:30] If you want to follow Ashleigh on IG her handle is @themusclemaven and you can follow Rachel @rachelgregory.cns. Keep an eye out for exciting things to come in January 2021! [55:30] Thank you to UCAN for sponsoring the podcast! Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20% --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	09 Mar 2021	#102 - Optimizing Your Metabolism, Brain Power, and Physique with Tara Garrison	00:54:09
To watch this episode, please visit Rachel’s YouTube channel. Listeners can find Tara Garrison on her website www.taragarrison.com and on Instagram @coachtaragarrison. Tara Garrison is the founder of HIGHER, a luxury health coaching experience for high performers that includes training, nutrition, biohacking and mindset coaching. She has helped many celebrities, professional athletes, and top executives optimize their health. Tara is also the creator of the popular Keto In & Out System, in which she teaches how to “Do Keto. Not Forever” to optimize metabolism, brain power, athletic performance and physique. She is the host of the Inside Out Health Podcast, in which she interviews world-class health experts from all over the world, and the co-host of the Kick Ass Life Podcast, alongside author/speaker/coach Elle Russ, a mindset podcast for high performers. Tara is a mom of four, avid weightlifter, Boston Marathoner and lover of nature. You can find her daily on Instagram as @coachtaragarrison, where she shares the inner workings of her life, health education and motivation. In this episode, we talk about keto as a tool vs. lifestyle, mindset with food choices, Tara’s bodybuilding prep experience, what ‘toned’ actually means and much more! "I just think it's so beautiful to be able to use the full range of our metabolism. What if we can have carbs and thrive in that environment, and we can also easily switch into ketosis and thrive in that environment. To me, that's using our full potential." Tara Garrison Top Takeaways: Why you should do keto...but not forever Tara shares her experience with keto drawbacks How to recognize if you emotionally attach yourself to food and why it needs to stop Myths and stereotypes around bodybuilding prep Instant gratification vs. long-term gratification Show Notes: [0:00] Welcome back to MetFlex and Chill! Today’s guest is Tara Garrison! [1:00] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show! [1:30] Rachel introduces guest Tara Garrison @coachtaragarrison to the listeners! [2:00] Tara gives a glimpse into her childhood and also how she gained a passion for her field she is in today: health and fitness [5:30] Taras take on working out ‘smarter not harder’ [7:30] Bodybuilding.com [8:00] Gymtimidation [9:00] Turning unhealthy motivation into a long term purpose [9:30] “While I was in this unhealthy mindset, I also simultaneously started developing this healthy mindset where I was like, wow, this is really cool what my body can do.” [10:30] Using mindset practices to heal from trauma and unhealthy motivations [13:00] Question: How did you get into keto? And What was your experience with that? [15:00] Body fat measuring [16:00] Experiencing keto and being in the state of ketosis [20:00] Exploring with gut testing [21:30] KetoCon [22:00] Targeted Keto, Cyclical Keto [26:00] Restrictive mindsets with food [31:30] Question: Can you dive into your bodybuilding prep experience for us and why you decided to give it a shot? [35:00] Pro physiques [38:30] Instant gratification vs. long term goals [41:00] Question: Can you chat about what it means to be ‘toned’ and why proper fueling and building muscle play a role in that? [51:00] If you want to check out more about Tara you can find her at www.taragarrison.com or on Instagram @coachtaragarrison [52:30] www.metflexlife.com/newsletter [53:00] If you’re interested in other freebies check out www.metflexlife.com for recipes, blog posts, protein guides, and a bunch more! Thanks for listening and see you next time! --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	11 Jun 2021	#117 - Q&A: Losing The Last 5 Pounds, Training Around Injuries, Prioritizing Specific Goals, Stress Gut, and More!	00:41:24
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/ Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter In this episode, Rachel chats about stubborn body fat areas, how to persevere through workouts while healing an injury, prioritizing your training schedule around your goals, overtraining, stress gut, and more! “If you've been so focused on just losing body fat, and you haven't spent a good amount of time actually focused on building muscle...then you're not going to look how you want to look when you do lose that body fat.” Rachel Gregory Today’s Questions: If I’m cutting, how do I know if I’m under-muscled or have not cut far enough? I hurt my shoulder. Do I rest my arms or work around it? Recovery may take a while. Should strength training be completed before a walk/hike? Or does order not matter? Have you heard of stress gut? Can too much training cause GERD or other problems? Top Takeaways: Two components to invest your mindset in for the areas that seem to be the last areas to lose body fat Lower body movements that might work with minimal shoulder involvement to train while avoiding an injury Concentric vs. eccentric training benefits When it might be beneficial to add a greens supplement Show Notes: [0:00] Welcome back to MetFlex and Chill! Today’s Q&A episode is answering questions from IG and The Friday Flex. If you haven’t signed up for The Friday Flex yet and are interested... sign up at www.metflexlife.com/newsletter [0:30] Question: If I’m cutting, how do I know if I’m under-muscled or have not cut far enough? [1:30] “If you've been so focused on just losing body fat, losing weight, all of that and you haven't spent a good amount of time actually focused on building muscle, then you're not going to look how you want to look when you do lose that body fat.” [5:00] If you’re interested in one-on-one coaching with Rachel go to www.metflexlife.com/apply [6:00] Two key components to focus on during a fat loss phase [6:30] Episode 104: 8-Month Building Phase Results & Plan For Next Cut [7:00] “The time that it takes to lose body fat is actually a lot less time than it takes to put on muscle mass.” [8:30] Question: I hurt my shoulder. Do I rest my arms or work around it? Recovery may take a while. [10:00] Lower body movements that might work when recovering from an upper-body injury [11:00] Safety bar for squats [13:00] What is cross-education or the cross-training effect? [14:00] Contralateral effects of eccentric resistance training on immobilized arm, Cross education: possible mechanisms for the contralateral effects of unilateral resistance training [16:00] Concentric vs. eccentric training benefits [17:00] “The biggest thing is to focus on what you can do, not what you can't do.” [18:00] Question: Should strength training be completed before a walk/hike? Or does order not matter? [18:30] Hiking vs. walking is very different in terms of exertion [21:30] If your goal is to build muscle, do that first. If your goal is to get better at walking or hiking, do that first. ;) [22:00] Question: What do you think of using a super greens supplement in a smoothie? [24:30] Check out Organifi by going to www.organifi.com/metflex and use code METFLEX for 15% off any of their products [26:00] Question: Have you ever heard of stress gut? Can too much training cause GERD or other problems? [30:30] Your body is smart and it will do what it needs to do to get you out of the stressful situation [34:00] Importance of paying attention to when your fueling pre and post-workout [36:00] The anabolic window [40:30] If you haven’t signed up for The Friday Flex yet and are interested, sign up at www.metflexlife.com/newsletter. Rachel shares tips, recipes, exercises, and more each Friday! THINGS MENTIONED IN THIS EPISODE: Episode 107: Fasting & Muscle Preservation, Early Morning Training, How To Build Your Pre & Post-Workout Meals Episode 52: Most Common Causes of Bloating, Intermittent Fasting vs. Time Restricted Feeding, and Training While Fasted Episode 85: All Things GUT HEALTH with Sam Miller --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	18 Sep 2020	#54 - Strategies To Curb Emotional & Boredom Eating with Ashleigh Vanhouten	01:01:57
To watch this episode, please visit Rachel’s YouTube channel. Listeners can find Ashleigh VanHouten on Instagram @themusclemaven In this episode we chat about tips to replace undesired habits, remeding gut health with food, seed cycling, the concept of intuitive eating.. and more! “You will feel so accomplished by the end of the day, just looking back at that one day and saying, ‘Wow, I did it! I was able to just stick with that one day stick with the schedule.’ And that's going to give you momentum into the next day.” Rachel Gregory “You don't always have to replace everything with food or with something that's going to make you feel like you're settling, right? Because if you're eating for comfort or boredom, not because you're hungry, you don't need to replace that food with a healthier food, because you don't actually need the food.” Ashleigh VanHouten Today’s Questions: What are your thoughts around eating smaller, more frequent meals to improve metabolism and weight loss? Is tracking macros necessary? I feel like I like it for the structure but find it also unhealthy or monotonous. I started with meal plans but find it hard to stick with them because my lunches are always leftovers. Is there a planner out there I can have more ability to customize while still meeting my whole food macro goals? What exactly is Intuitive Eating? Top Takeaways: One simple trick to get back on track if you’re stress or emotionally eating How to replace unhealthy habits with new ones… without the cold turkey method If you’re spinning your wheels and not seeing results with your plan.. It might be time to invest in a coach If you’re experiencing gut distress, it might be beneficial to try an elimination type diet Show Notes: [0:00] Hey Hey! Welcome back to the show! Rachel introduces the solo as a live q&a [2:00] Rachel and Ashleigh welcome the S&S challengers back to a live chat about boredom and emotional eating [6:00] Ashleigh dives into the topics covered during this episode related to: maintaining good habits while under stress, and comfort boredom/sadness eating [10:30] When times are stressful is when it's time to just plan for one day of good habits [13:30] How to replace unhealthy habits with new ones [18:00] Varying degrees of emotional eating and why it's important to know you’re not alone [20:00] Muscle Maven Radio Dr. Elly Michelle \| Q&A about hormones... [24:00] If you want to change your attitude towards food and the guilt associated with eating.. Check out Wired To Eat by Rob Wolf [25:30] The way you feel about food is the way your body metabolizes it [27:30] Question: What are your thoughts around eating smaller, more frequent meals to improve metabolism and weight loss? [33:00] Dr. Michael Russo, MD The Gut Health Doctor you might want to check out if you have gut health questions [35:30] I ate pizza and then the next day I got my period.. Does anyone have that issue? [36:00] Episode 16: Blood Sugar Tracking & Fat Loss, Irregular Cycles, and Keto & Breastfeeding Tips, Seed Cycling Part One, Seed Cycling Part Two [37:30] Episode 48: Hormones, Birth Control, Carb-Ups, Sleep Hygiene, Resistance Training, & More! with Dr. Jaime Seeman [40:30] The Dutch Test: Full Hormone Panel [42:30] Question: Is tracking macros necessary? I feel like I like it for the structure but find it also unhealthy or monotonous [47:30] Metabolic Flexibility could be considered the healthier approach to ‘If it fits your macros’ [49:30] Question: I started with meal plans but find it hard to stick with them because my lunches are always leftovers. Breakfasts are pretty simple. Is there a planner out there I can have more ability to customize while still meeting my whole food macro goals. [56:30] What exactly is Intuitive Eating? [59:00] The Hungry Brain [59:30] Atomic Habits --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	19 Aug 2022	#173: 10 Mistakes Women Make When Trying To Build Muscle	00:51:48
Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel’s NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women About Rachel: Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life. Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
	21 Aug 2020	#46 - Q&A: How To Find Maintenance Caloric Intake, Fast vs. Slow Fat Loss, Accuracy of Tracking Devices, and More!	00:44:30
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/ Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter In today’s Q&A episode, we’re chatting all about how to master the art of maintenance, the importance of investing in a coach to bust through a plateau, a common misconception about the ketogenic diet, and much more! “When we're talking about maintaining, it's important to realize that what's more important than the diet itself and the fat loss itself... is what happens afterwards.” Rachel Gregory Todays Questions: How do you find a healthy weight? How do I figure out my maintenance calories and activity level with a Fitbit? What’s your opinion on fit tracks and other scales that are supposed to measure more than just weight? The best fasting/keto protocol once you’ve reached your goal body fat and want to maintain? How do you plan out your cuts and refeeds (How much to cut? How much to refeed?) Top Takeaways: If you’ve hit a plateau or feel like you’re spinning your wheels without getting any results, invest in a coach! To build muscle in the most optimal way possible, you must be at maintenance or in a slight caloric surplus Appetite suppression while on keto - a popular misconception? The most accurate way to find your maintenance caloric intake Show Notes: [0:00] Intro to the episode! Third round of the Keto for Women program starts August 24th, 2020! Follow THIS link to sign up! [1:30] How do you find a healthy weight? [2:30] Is it possible to gain weight on the ketogenic diet? [3:30] Apply for one-on-one coaching with Rachel [5:00] How do I find a healthy, achievable amount of muscle weight to gain? [5:00] To build muscle you need to follow a progressive, well-structured resistance program [9:30] Rachel breaks down a common misconception while following the ketogenic diet [12:00] How to figure out my maintenance calories and activity level with a Fitbit? [13:00] Using a Fitbit as a means to gather data for feedback [15:00] Rachel’s recommendations to find your maintenance caloric intake [17:00] The scale doesn’t always matter but sometimes it does [22:30] What's your opinion on fittracks and other scales that are supposed to measure more than just weight? [26:00] The reasons you may get skewed results from scales that are supposed to measure more than just body weight [28:00] What is the best fasting/keto protocol once you've reached your goal body fat and want to maintain? [28:30] Maintenance comes back to creating lifestyle habits [33:00] How do you plan out your cuts and refeeds? How much to cut? How much to refeed? [34:00] If you’re interested in a specific topic discussed check out Rachel’s website [40:30] How often is typical refeeding? [43:00] Episode 36: Building Muscle And...Losing Body Fat, Liberating Carbs, Fasting & Aging [43:30] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell [43:30] Thank you for listening! If you’re enjoying this podcast and think someone will too PLEASE SHARE! :) take a screenshot, tag me @rachelgregory.cns on Instagram [44:00] Only a few spots left in the Keto For Women Program if you’re interested.. Sign up HERE! THINGS MENTIONED IN THIS EPISODE: Keto For Women Program! Rachel's Exercise Programs Blog on How To Use The Scale Appropriately Episode 36: Building Muscle And...Losing Body Fat, Liberating Carbs, Fasting & Aging Episode 45: The Science of Body Recomposition with Dr. Bill Campbell --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	05 Aug 2022	#171: Gaining Muscle In A Deficit, How Much Protein Per Meal, Cutting Calories On Keto, and More!	00:36:37
Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel’s NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women About Rachel: Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life. Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
	19 Aug 2023	#225: How To Choose The Best Protein Sources: Top 6 Questions To Ask Yourself	00:21:08
Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply Join Rachel’s weekly newsletter: https://www.rgfit.com/newsletter/ Check out Rachel’s NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook: @rachelgregorycns Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women About Rachel: 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.
	03 Dec 2021	#142 - Strength vs. Hypertrophy Training with Ashleigh VanHouten	00:47:29
To watch this episode and other past episodes, please visit Rachel’s YouTube channel. To learn more about the Muscle Science For Women program, follow THIS link. To sign up for Kabuki Education Week, follow THIS link. In this episode, Ashleigh and I chat about the differences between training for hypertrophy versus training for strength and how to design your fitness goals around them. We also discuss how to safely start back in the gym after an injury, and we discuss the launch of the second round of the Muscle Science For Women program! “Strength training is focused on getting better and developing more skill while hypertrophy is focused on getting bigger and building more muscle.” Rachel Gregory “Strength is about efficiency of movement, whereas muscle building is less about the efficiency and more about the actual muscle contraction.” Ashleigh VanHouten Top Takeaways: Muscle Science For Women Program - second launch and how to sign up Kabuki Education Week Seminar highlight Differences and similarities between building muscle and getting stronger Advice for 47 year old women just starting her weight training journey Show Notes: [0:00] Intro to episode trailer [1:00] Welcome back to MetFlex and Chill! Rachel gives listeners a brief intro of guest Ashleigh Vanhouten @themusclemaven [4:00] Announcement! A new round of Muscle Science For Women launching! [5:00] Sign up for the Muscle Science For Women Program at www.metflexlife.com/msw [6:00] Ashleigh gives a breakdown of what you can get out of The Muscle Science for Women Program [8:30] Check out some MSW testimonials HERE! [9:00] Differences and similarities between building muscle and getting stronger [12:00] Training for strength vs. hypertrophy [14:30] “Strength training is focused on getting better and developing more skill while hypertrophy is focused on getting bigger and building more muscle.” Rachel Gregory [15:00] Performing power cleans for strength versus getting enough effective reps for muscle building [17:00] “Strength is about efficiency of movement, whereas muscle building is less about the efficiency and more about the actual muscle contraction.” Ashleigh VanHouten [27:30] Question: What is your best advice for a 47 year old woman that is just starting out on a weight training journey? [33:30] Question: How do I rebuild muscle after illness/injury and muscle wasting? [39:30] Question: Why am I shaking super early in a workout? [43:30] Kabuki Seminar Jan 9-15th [44:30] Birth Fit [46:00] To check out more about The Muscle Science For Women Program visit www.metflexlife.com/msw [46:00]Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner. --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge." Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility. You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com Social Links: Youtube: @rachelgregory Instagram: @rachelgregory.cns TikTok: @metflexlife Facebook: @metflexlife Primary Programs: Keto For Women Muscle Science For Women
	05 Feb 2021	#94 - Q&A: Body Recomposition Scenarios, Muscle Mass & Aging, Training With Dumbbells vs. Barbells, and More!	00:36:37
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/ Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter In this episode, Rachel talks about resistance training and yoga as you age, tips to ensure proper technique, progressive overload, body recomposition, gaining vs. cutting cycles and more! ”If you fall outside of the body recomp scenarios mentioned, the biggest benefit of going through strategic gaining and cutting cycles is that they’re faster. You’re choosing one goal at a time and optimizing for that specific goal.” Rachel Gregory Todays Questions: How much muscle is necessary for health and longevity? I am 50 years old, I have been following a progressive overload program for a while. Sometimes I feel very stressed with life and wonder if it would be better for me to switch to yoga. If I only have money/time to commit to one thing, is yoga enough? Or how much lifting in general is required to age and hopefully avoid sarcopenia? I have been working out at home since the pandemic and enjoying strength training. According to the dexa, I have gained about two pounds of lean muscle. I lift free weights that are challenging for me but would eventually like to increase my weights with a barbell in the gym. My question is if this is a good way to go? I am 46 and my back and knees and shoulders aren’t the greatest. Can doing barbell work like squats and deadlifts be too much? I would get training on proper technique before I got started. Or should I stick to dumbells. The bigger they are the more cumbersome and harder to hold they get. I would love your advice. Thank you. I learn so much from your podcast. Curious how long someone can recomp for typically? I know this is quite individual. Also is it better to recomp before bulking? Top Takeaways: Three areas that resistance training helps preserve as aging occurs Training benefits of using Barbells vs. Dumbbells Scenarios where choosing body recomp as your goal makes sense Show Notes: [0:00] Welcome back to MetFlex and Chill! Today’s episode is a Q&A but first… announcements! [0:00] Keto For Women DIY program is now open! [1:30] Active stacks giveaway winners : Aeh008, Megher2, Loveland3031. Please send an email to rachel@metflexlife.com with your full name and shipping info so we can get you your prize! [2:30] Shout out to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February! [4:00] If you’re interested in Ketobrick meal replacement bars or Livesavage Apparel check them out HERE! [5:00] www.metflexlife.com/newsletter [5:00] Question: How much muscle is necessary for health and longevity? I am 50 years old, I have been following a progressive overload program for a while. Sometimes I feel very stressed with life and wonder if it would be better for me to switch to yoga. If I only have money/time to commit to one thing, is yoga enough? Or how much lifting in general is required to age and hopefully avoid sarcopenia? Thank you for all you do, love your podcasts and the information you provide. [7:00] Associations of Resistance Exercise with Cardiovascular Disease Morbidity and Mortality [7:30] Muscle Mass Index As a Predictor of Longevity in Older Adults [11:30] Question: I have been working out at home since the pandemic and enjoying strength training. According to the dexa, I have gained about two pounds of lean muscle. I lift free weights that are challenging for me but would eventually like to increase my weights with a barbell in the gym. My question is if this is a good way to go? I am 46 and my back and knees and shoulders aren’t the greatest. Can doing barbell work like squats and deadlifts be too much? I would get training on proper technique before I got started. Or should I stick to dumbells. The bigger they are the more cumbersome and harder to hold they get. I would love your advice. Thank you. I learn so much from your podcast. [13:00] Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks [17:30] Question: Curious how long someone can recomp for typically? I know this is quite individual. Also is it better to recomp before bulking? [24:30] If you’re interested in one-on-one coaching with Rachel check out www.metflexlife.com/apply [26:30] What are gaining and cutting cycles? [30:00] What are lean gains? [34:00] Episode 71: Lose Fat AND Build Muscle with Christopher Barakat, Episode 45: The Science of Body Recomposition with Dr. Bill Campbell [34:30] Thank you to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February! [35:00] If you’re interested in Ketobrick meal replacement bars or Livesavage Apparel check them out HERE! [35:00] Active stacks giveaway winners : Aeh008, Megher2, Loveland3031. Please send an email to rachel@metflexlife.com with your full name and shipping info so we can get you your prize! [35:30] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show! [36:00] Check out Rachel’s resources, recipes, podcast episodes, quick guides and much more at her website www.metflexlife.com THINGS MENTIONED IN THIS EPISODE: Thank you to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February! KETO FOR WOMEN DIY Program is LIVE! Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks Rachel’s Nutrition and Exercise Programs Episode 71: Lose Fat AND Build Muscle with Christopher Barakat, Episode 45: The Science of Body Recomposition with Dr. Bill Campbell --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	19 Feb 2021	#98 - The ‘Best’ Supplements For Weight Loss	00:31:23
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/ Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter In this episode, Rachel dives into key components to focus on for weight loss, different supplements that may aid in overall health and fat loss efforts, why protein is Queen, benefits to creatine, and more! "There are no supplements that will directly cause fat loss, it doesn't work like that. However, there are some supplements that can aid in making fat loss a little bit easier or more efficient for some people." Rachel Gregory Top Takeaways: Seven components to focus on to optimize weight loss goals Rachel’s supplement go-tos Exercise and cognitive benefits from creatine The top exercise performance enhancer Show Notes: [0:00] Welcome back to MetFlex and Chill! Today’s episode is a Q&A episode [0:30] Keto For Women DIY program is now open! [1:30] Muscle Building Program with Ashleigh Vanhouten coming April- Stay updated by subscribing to Rachel’s newsletter [1:30] Shout out to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February! [2:30] If you’re interested in Ketobrick or Livesavage Apparel check them out HERE! [3:30] What are the best supplements to help with weight loss? [8:30] Creatine Monohydrate [16:00] Vitamin D3&K2 [18:30] Sports Research, NOW Foods [20:00] Fish Oil [21:30] Legion Athletics Triton Fish Oil Capsules [22:00] Zinc [22:30] Phytates [23:00] Now Foods Zinc or Thorne [23:30] Protein Powders [24:00] Protein is QUEEN! [25:30] Active Stacks Protein Powders [26:00] Caffeine or Pre Workouts (Equip or Legion Preworkout) [30:00] If you’re interested in one-on-one coaching with Rachel apply HERE! [31:00] Thank you again to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February! [31:00] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show! Or leave a review on itunes! THINGS MENTIONED IN THIS EPISODE: Keto For Women DIY program is now open! Muscle Building Program coming April! Stay tuned by subscribing to the newsletter! Shout out to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February! Protein is QUEEN! Rachel’s Recommended Products --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	04 Aug 2020	#41 - Breaking The Addiction with Karen Thomson	00:53:05
Listeners can find Karen Thomson on Instagram @sugarfreerevolution and on You Tube @sugarfreerevolution Karen is the co-founder of South Africa’s largest private addiction and psychiatric continuum of care (formerly Harmony Group). She also established the world’s first inpatient, outpatient, and online sugar addiction programs (HELP: Healthy Eating & Lifestyle Program and The Sugar-Free Revolution) in 2014. Karen hosted the world's first Low Carb conference with Prof Timothy Noakes in Cape Town, South Africa in 2015. Her book Sugar-Free: 8 Weeks To Freedom From Sugar and Carb Addiction became a bestseller in South Africa as well as the UK in 2016. Karen moved to the US in December 2017 and is currently heading up CrossFit Health, a division of CrossFit, Inc. She is passionate about inspiring and assisting others to improve their lives by empowering body, mind, and spirit. In this episode, we discuss the ugly truth about our healthcare system, why sugar and refined carbs may need to be treated like a drug, how CrossFit is much more than just exercise and lots more! “We live in a society where so much of our food system is engineered to make us want more.” Karen Thomson Top Takeaways: Sugar addiction is a serious problem in today’s society and may need to be treated like a drug addiction. The power of the CrossFit community and the benefits it offers beyond just exercise Advice and real talk about comfort food and emotional eating The issues with America's ill healthcare system Why tracking macros isn’t much different than budgeting your money Show Notes: [0:00] Introducing Karen Thomson to the listeners… it’s pronounced Car-ren not Karen :) [1:00] Karen’s background, childhood history which brought her to her passion today which lies in sugar addiction [1:30] Personal experience living with an eating disorder and a deep dive into using external substances as a means to feel better [2:00] Connecting a childhood traumatic experience to when sugar addiction/food control surfaced [3:00] The need for an external fix lead to eating disorders [4:00] Exposure to cocaine, alcohol and the modeling industry [5:00] The morning that drastically changed Karen’s life [7:30] After healing and cleansing, Karen tells how sugar became her external fix.. And how that lead her to study psychology, opening addiction center in Cape Town South Africa [10:00] Meeting Professor Tim Noakes and creating the world’s first inpatient sugar and carb treatment program [11:00] How sugar affects dopamine and neurotransmitters [12:00] A mention to Stephan Guyenet’s: The Hungry Brain [17:00] Why are we not looking at sugar like it’s a drug? [18:30] “We live in a society where so much of our food system is engineered to make us want more.” [19:30] The Healthy Eating Lifestyle Program (HELP) and Karen’s Book: Sugar Free eight weeks to Freedom from sugar and carb addiction. [20:30] Moving to the US, speaking at Low Carb USA and meeting CrossFit Founder, Greg Glassman [21:30] The shift from starting a treatment center and a new division called CrossFit Health [22:00] What is Crossfit health, bad science, and an investigation around our healthcare systems [24:00] Crossfit Health Education: CME’s [27:00] CrossFit: community, accountability and a sense of belonging [33:00] A synopsis of what going through Karen’s Healthy Eating Lifestyle Program would be like [37:30] Advice and real talk about emotional eating and comfort food [40:00] Low carb, keto, fat and carb phobia [43:00] The power behind tracking macros, food mindfulness [45:00] Tracking macros can be looked at like managing money [48:30] Rachel announces a big business announcement! [51:30] You can find Karen on Instagram @sugarfreerevolution and YouTube @sugarfreerevolution THINGS MENTIONED IN THIS EPISODE: Karen’s Book: Sugar Free: Eight Weeks to Freedom from Sugar and Carb Addiction The Healthy Eating Lifestyle Program (HELP) CrossFit Health Rachel’s Book : 21-Day Ketogenic Diet Weight Loss Challenge --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	01 Sep 2020	#49 - The Unpopular Truth About Building Muscle As A Woman + Organ Meat Chat with Ashleigh VanHouten	01:10:22
To watch this episode, please visit Rachel’s YouTube channel. Listeners can find Ashleigh Vanhouten at http://ashleighvanhouten.com/, and on Instagram @themusclemaven. Ashleigh is a health and fitness podcaster, writer, speaker, and self-proclaimed muscle nerd. She has been a writer for Paleo Magazine for seven years, and she hosts the Muscle Maven Radio podcast, interviewing some of the leading minds in exercise and nutrition methodology and ancestral health and wellness. Ashleigh is a nationally ranked natural figure competitor and also dabbles in Strongman, powerlifting, arm wrestling and BJJ, although her biggest hobby is trying to convince people to eat organ meat – she’s written a cookbook called It Takes Guts and it’s available now on Amazon. In this episode, Ashleigh and I chat about the numerous benefits that come from incorporating organ meats into your diet, the unpopular truth of what it takes to actually build a muscular, ‘toned’ physique, how to be intentional with your goals during the current pandemic..and lots more! “If you want to make significant body composition changes, you're going to have to be willing to eat more than you think you should, especially if you live in a caloric deficit all the time.” Ashleigh Vanhouten “My focus now, and in the next eight months, is doing my best to be comfortable with being uncomfortable.” Rachel Gregory Top Takeaways: Debunking the misconceptions of eating organ meats How to prioritize your goals mentally, emotionally, and physically during this pandemic The unpopular truth behind looking ‘toned’ and gaining muscle for women The importance of prioritizing recovery to reach your goals Show Notes: [0:00] Rachel dives into what today’s show is all about with guest Ashleigh Vanhouten [1:30] Don’t forget to screenshot, tag @rachelgregory.cns, and post to instagram! [2:30] Welcome back to MetFlex and Chill- Rachel introduces the listeners to Ashleigh Vanhouten @themusclemaven [3:30] Episode 3: Building A Confident, Flexible, Badass with Ashleigh VanHouten [5:30] Episode 42: Fasting Q&A with Ashleigh VanHouten [5:30] Ashleigh gives the listeners a quick background about herself [9:00] A dive into Ashleigh’s cookbook: It Takes Guts [14:30] Why would you want to eat organ meats? [20:00] Where to find good quality organ meats - hint: start local [20:30] Online sources: US Wellness Meats, Belcampo, Crowdcow [22:30] A misconception behind eating liver and kidneys [26:00] The Sacred Cow: Diana Rodgers [27:00] Ashleigh's recommendations on which organs are most palatable to start with! [35:30] Quarantine positives… yes, it comes down to practicing gratitude! [36:30] Quarantine goals: mentally, physically, and emotionally [50:30] Rachel chats about her current physique goals around building muscle [52:30] Ashleigh’s opinion about gaining weight to build muscle [57:30] Instant gratification vs. long term goals for building muscle [1:02:00] The importance of recovery after a workout [1:07:00] Ashleigh’s book It Takes Guts is on pre order now! [1:07:30] You can find Ashleigh on Instagram @themusclemaven, on her website, and if you want to check out her podcast: Muscle Maven Radio! Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	30 Jun 2020	Strict Keto vs. Flexible Dieting, Training Your Taste Buds & Nutrient Density Over Calories with Matt and Megha from Keto Connect	01:02:25
Listeners can find Matt and Megha at ketoconnect.net, on Instagram @ketoconnect. KetoConnect provides a global hub for people looking to transform their lives using the ketogenic lifestyle. Matt and Megha are committed to publishing helpful resources, developing delicious recipes, and offering friendly advice to people striving to live healthier, happier lives. They founded KetoConnect in 2016 after they realized their results from the keto diet were too good not to share. In this episode, we talk about keto experiments, nutrition during pregnancy, strict keto vs. metabolic flexibility, training your taste buds, and more! “That would be my major perspective change - totally shifting the paradigm of what’s normal. Because what’s normal now, isn’t what’s really normal.” Matt “When really, nothing’s going to do it for you...you have to do it for yourself.” Matt “If we go on a vacation, if we go out to eat, if I want to continue to live my life...then metabolic flexibility has more of a place than being strict keto ever will.” Megha Top Takeaways Metabolic flexibility is important when it comes to quality of life Nutrient density matters, and Keto isn’t all just about ‘fitting in your macros’ Importance of nutrient density for growing a big strong baby Breaking the reward/punishment system with food and fasting Opinions on supplements, mineral deficiencies, and exogenous ketones Show Notes: [1:00] Recipes on KetoConnect [4:00] Rachel on Keto for Normies [4:30] The start of KetoConnect [6:30] It all started with a $700 camera, a YouTube channel, and a dream. [9:00] Matt and Megha’s initial takeaways after beginning the ketogenic lifestyle [10:00] “Our ancestors probably didn’t put together this salad with like different colored fruits and vegetables and like a nice vinaigrette” [11:00] Nutrient density matters, and Keto isn’t all just about fitting in your macros [14:00] To Matt, an increase in Metabolic Flexibility would equate to a decrease in fat metabolism [15:00] If you’re 200 pounds overweight, is MetFlex the first step for successful weight loss? [17:00] “If we want to go on vacation… if I want to continue to live my life, then Metabolic Flexibility has more of a place than strict Keto ever will.” [17:30] Matt and Megha’s ten month old has made them rethink what we are supposed to eat [20:00] Lily Nichols: Real Food for Pregnancy [22:00] The mindset needed when you go into the Doctor, pregnant, and they ask you about your diet... [22:30] the Weston A. Price pregnancy diet [24:00] What should I put in my body to grow a big strong baby? [28:00] Incorporating reading into your morning routine is extremely useful! [28:30] Catherine Shanahan: Deep Nutrition [29:30] Dietary experiments and “doing it for YouTube” [31:00] Breaking the reward/punishment system with food and fasting [33:30] Glycine and sleep quality [34:00] Supplements, mineral deficiencies, exogenous ketones [37:00] “[Supplements] get you in the mindset of like, this supplement is what’s gonna do it for me. When really, nothing is going to do it for you. You have to do it for yourself” [38:00] the efficacy of MCT oil and the effects of taking too much... [41:30] The Leangains Protocol - not recommended by Matt [43:00] Changing your meal timings as a less friction way of moving towards your goals [46:00] Find what works for you, even those that give nutrition advice find their lifestyle in what works best for them [47:00] What KetoConnect has changed their mind on in the last year --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	01 Jul 2022	#168: An Unconventional Approach to Diet for Long-Distance Running with Zach Bitter	00:47:28
In today’s episode, we’re chatting all about Zach’s unique approach to training and nutrition that separates him from most as he runs on a low-carb, ketogenic diet. Zach is a world-record-holding ultramarathoner and three-time National Champion ultra-marathon runner as well as a coach, and host of the Human Performance Outliers Podcast. Where to find Zach: Website: https://zachbitter.com/ Instagram: https://www.instagram.com/zachbitter Twitter: https://twitter.com/zbitter Facebook: https://www.facebook.com/zbitterendurance TikTok: https://www.tiktok.com/@zachbitter Enrollment is now open for Rachel’s group coaching membership, The Flex Fam. To sign up, visit https://www.metflexlife.com/theflexfam To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel’s second podcast MINIFLEX on your preferred podcast platform Spotify: https://open.spotify.com/show/02ugV4Hi1rCFwJ2CTx3x1t?si=67fa8b12ee1f4ad3&nd=1 Apple Podcast: https://podcasts.apple.com/us/podcast/miniflex/id1612301075 Connect with Rachel on social media: Instagram: https://www.instagram.com/rachelgregory.cns/ Tiktok: https://www.tiktok.com/@rachelgregory.cns Facebook: https://www.facebook.com/metflexlife Pinterest: https://www.pinterest.com/MetFlexandChill/_created/ Twitter: https://twitter.com/rachelgregoryms LinkedIn: https://www.linkedin.com/in/rachel-gregory-ms-cns-cscs-bbb41999/
	21 Jul 2023	#221: Q&A: Non-Caloric Sweeteners, How to Get Shredded/Super Lean, Spot-Reducing Body Fat, Alternate Day Fasting, and More!	00:48:13
Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply Join Rachel’s weekly newsletter: https://www.rgfit.com/newsletter/ Programs The Flex Fam Muscle Science For Women Check out Rachel’s NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook: @rachelgregorycns Twitter: @rachelgregoryms LinkedIn: @rachelgregory About Rachel: 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 learn how to ditch the restrictive, all-or-nothing mindset and learn how become their most confident, badass selves.
	30 Sep 2022	#179: The Science of Body Recomposition with Dr. Bill Campbell	01:12:41
Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel’s NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women About Rachel: Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life. Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
	19 Mar 2021	#104 - 8-Month Building Phase Results & Plan For Next Cut	00:56:53
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/ Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter In this episode, Rachel discusses her experience being in an eight-month building phase, how to embrace being uncomfortable to accomplish a goal, telltale signs it’s time to switch your nutrition/fitness regiment, tools to try during a fat loss phase, the value of increasing your NEAT and more! “I don't rely on motivation to go to the gym, because motivation ebbs and flows day-to-day. So you really shouldn't rely on motivation for anything, really, when it comes to nutrition and training.” Rachel Gregory Top Takeaways: Why it’s important to get out of your comfort zone A sustainable rate of fat loss to shoot for per week Rachel’s recommendation for daily protein intake Benefits of higher protein during a fat loss phase General time frame for being in a fat loss phase #1 tip to help meal prepping for the week Today’s Questions: What’s the mental game when you cut your calories? I can’t seem to stick with it. If you have body fat to lose, can you just use that to get your gains while in a calorie deficit? Can you explain your workout routine during your building phase? And how often did you eat? Show Notes: [0:00] Welcome back to MetFlex and Chill! Today, Rachel is chatting about her results and takeaways from an 8-month building phase and the her plan for what’s next [1:00] Check out the newest program Muscle Science For Women HERE! [1:30] Episode 103: Muscle Science For Women [2:00] Rachel dives into the beginning of her building phase [4:30] Episode 76: MINI CUTS: What, Why, When, & How?, Episode 86: Mini Cut Results & Review [8:00] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell [11:30] Performance stats from the building phase [14:30] When getting too uncomfortable becomes unproductive [19:00] What’s next? [20:30] Episode 76: MINI CUTS: What, Why, When, & How? [26:30] Cardio vs. nutrition for fat loss [29:00] Rachel’s timeline for her upcoming fat loss phase [32:30] Question: What’s the mental game when you cut your calories? I can’t seem to stick with it. [35:00] What is decision fatigue? [38:00] Go to metflexlife.com to download your FREE Hunger Hacks Guide [40:30] Benefits to fasting during a fat loss phase [42:30] The 80/20 rule. Did it have a face at some point or grow from the earth at some point? [45:30] Benefits of having someone to hold you accountable.. AKA a coach! [46:30] If you’re interested in one-on-one coaching with Rachel go to www.metflex.com/apply [47:30] Question: If you have body fat to lose can you just use that to get your gains while in a calorie deficit? [48:30] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell, [49:00] Episode 94: Body Recomposition Scenarios, Muscle Mass & Aging, Training With Dumbbells vs. Barbells, and More! and Episode 71: Lose Fat AND Build Muscle with Christopher Barakat [49:30] Question: Can you explain your workout routine during your building phase? And how often did you eat? [50:30] Episode 101: Overtraining & Under eating: Why Your Hard Work Is NOT Paying Off [51:30] Proper Exercise Programming and Planned Movement are Necessary [56:00] If you’re spinning your wheels feel free to reach out rachel@metflexlife.com [56:30] Muscle Science For Women is going live APRIL 12th! Check it out HERE for more details! THINGS MENTIONED IN THIS EPISODE: Muscle Science For Women is starting APRIL 12th! Go to metflexlife.com to download your FREE Hunger Hacks Guide Proper Exercise Programming and Planned Movement are Necessary To apply for one-on-one coaching with Rachel check out www.metflexlife.com/apply --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	02 Sep 2022	#175: Q&A: Blood Sugar Regulation vs. Calorie Deficit, Food Sensitivities and Fat Gain, Dumbbells vs. Resistance Bands, and More!	00:45:34
Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel’s NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women About Rachel: Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life. Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
	31 Jul 2020	#40 - Q&A: Transitioning From Cardio to Strength Training, Pre & Post Workout Nutrition, Low-Carb/Keto/IF & Pregnancy and More!	00:40:02
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.killinitketo.com/ Join Rachel’s weekly newsletter: https://www.killinitketo.com/newsletter In this episode, Rachel talks in depth about nutrient dense foods for pre and post workouts, pivoting from doing lots of cardio to weightlifting without gaining weight, how to safely follow a low carb/keto diet while pregnant… And much more! "The biggest determinant is your nutrition whenever we are talking about gaining or losing body fat.” Rachel Gregory Todays Questions: Is it safe to eat low carb/keto and do IF (ie., 16-24 hour fasts) while pregnant? How do you transition from all cardio to strength training without gaining weight? How did you build your current career? What to eat before and after a lifting session on low carb? Do things like Genoplate (DNA advice for macros) work? Mine recommended high carb. What are your two biggest pet-peeves? Top Takeaways: How to safely follow a low carb/ketogenic diet during pregnancy Nutrition is the biggest determinant when going from all cardio to resistance training without gaining weight Why tracking your daily steps and movement matters Recommended foods to eat pre and post workout Show Notes: [0:00] Share the podcast.. Send to a friend, post to IG, TWEET it if you want! [1:00] Join Rachel’s Newsletter The Friday Flex, follow her on Instagram @rachelgregory.cns and view more info about Rachels exercise programs on her website [1:30] Safety tips following a low carb ketogenic diet and incorporating intermittent fasting during pregnancy [2:00] Mention of previous episodes relating to low carb, keto, and pregnancy with Dr. Jaime Seeman [2:00] Nutrition during pregnancy with Matt and Megha! [3:00 How to get enough nutrient dense food, calories, and energy to support growth of a human being during pregnancy [4:00] Transition tools to go from all cardio to weightlifting without gaining weight [6:00] Move your body… the importance of step counting [6:30] To avoid gaining weight when shifting from cardio to weightlifting start with a full body workout- Level Up Program is a good one to check out [7:00] Rachel’s Exercise Programs [8:00] Focusing on tracking weekly averages vs. daily fluctuations in weight [10:00] How Rachel built her current career [10:30] Metflex and Chill: Episode Zero [11:00] Rachels interview with Genova diagnostics [11:30] What to eat before and after a lifting session on low carb: pre-workout nutrition [11:30] Customizing pre workout nutrition that works for you [14:30] Macronutrients to focus on for pre workouts [15:00] Medium Chain Triglycerides... What are they and best type to consume before a workout [17:00] Glucose Transporters and how they react with carbs/starch [20:00] Rachel’s go to pre workout carb source: UCAN Super Starch [21:30] Fats, proteins and carbs and protein synthesis [24:30] Post Workout Nutrition goals [25:00] Recovery process and a deep dive on protein synthesis, easily digestible fats, proteins and carbs [32:30] Overview of what Rachel thinks about genoplates DNA testing [36:30] Rachel's Pet Peeves THINGS MENTIONED IN THIS EPISODE: Rachel’s Workout Programs MetFlex Episode 6: Women’s Health and Related Keto Issues Specific to women MetFlex Episode Episode 31: Strict Keto vs. Flexible Dieting, Training Your Taste Buds & Nutrient Density Over Calories with Matt and Megha from Keto Connect MetFlex Episode 30: Clearing up the Keto Confusion and finding YOUR MetFlex --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	05 Mar 2021	#101 - Overtraining & Undereating: Why Your Hard Work Is NOT Paying Off	00:36:40
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/ Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter In this episode, Rachel dives into how to change your physique without causing burnout, maximizing your gym time AND recovery time, signs of undereating, setting up a deficit, tracking your NEAT, and much more! “Training too much and consistently being under-recovered will 100% limit your progress.” - Rachel Gregory Today's Questions: I was wondering if you could discuss rest days on your podcast. I’m a female firefighter and some days I don’t have time to work out and I feel tired from lack of sleep and then won’t have the energy to work out following my shift. What is your take on rest days and deload weeks? Additionally, I have low cortisol as a result of years of firefighting on top of trying to maintain a heavy workout routine 5x a week with some 2-a-days. Sometimes I try to make up for missed workouts at work so I jam it into my days off even if I’m tired from minimal sleep the nights before. So I was wondering if someone with low cortisol would benefit from more rest. I’m finding it hard to be okay with multiple rest days a week and also can tell I’m getting weaker the more I try to spin my wheels and train through fatigue. Where is the line between getting enough NEAT in vs over-resting vs overtraining? Thanks for all your advice! Hey Rachel, can you give a little insight to undereating? How do you know you are undereating (like signs), and what deficit is too much? Top Takeaways: Rest and Recovery: why you need to start prioritizing it How muscle protein synthesis and muscle protein breakdown really work Telltale signs that you're overdoing it in the gym Signs of undereating and how to set up your deficit effectively Show Notes: [0:00] Welcome back to MetFlex and Chill! Rachel dives into a Friday Q&A episode [2:00] Muscle Science for Women is officially launching with Ashleigh Vanhouten!! [2:30] Check out episode 103 with Ashleigh for details all about the program! [3:30] Question: What is your take on rest days and deload weeks? [6:00] Exercise as a stress reliever? [14:00] Deload weeks [16:00] Where is the line between getting enough NEAT in vs over-resting vs overtraining? [22:00] The Keto For Women Program [23:30] Question: Can you give a little insight to undereating? How do you know you are undereating (like signs), and what deficit is too much? [25:00] Biofeedback Metrics [34:00] Nutritional Periodization [36:00] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on iTunes to help grow the show! You can also email Rachel@metflexlife.com. Check out Rachel’s resources, recipes, podcast episodes, quick guides and much more at her website www.metflexlife.com THINGS MENTIONED IN THIS EPISODE: Episode 103 with Ashleigh for details all about the program! The Keto For Women Program Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	07 Apr 2020	Ali Miller: Stress and Fat Loss, Hormone Balance, and Carb Cycling	01:12:35
Learn more and sign-up for the 21-Day Sane & Sexy Challenge HERE. You can find Ali Miller on her website at AliMillerRD.com and connect with her via Facebook at Ali Miller RD and Instagram @alimillerrd. Ali Miller is an Integrative functional dietitian, author of Naturally Nourished (2016), The Anti-Anxiety Diet (2018) and her newest book The Anti-Anxiety Diet Cookbook (2019). Ali Miller, RD is a Registered Dietitian with a contagious passion for using nutrients and food as the foundation of treatment protocols and programs. Her Food-As-Medicine philosophy is supported by up-to-date scientific research for a functional approach to healing the body. Ali is a renowned expert in the ketogenic diet with over a decade of clinical results using a unique whole foods approach tailored to support thyroid, adrenal and hormonal balance. Ali’s message has influenced millions through the medical community and media with television, print, and her award-winning podcast, Naturally Nourished. Ali’s expertise can be accessed through her website: www.alimillerRD.com offering her blog, podcasts, virtual learning, and access to her practice and supplement line Naturally Nourished. In this episode, we talk about how stress is messing with your hormones, carb cycling, leptin, insulin, anxiety, and protein! “The point-blank reality is that if our body is functioning in a reactive versus a regulatory state, our metabolism is not optimized. There are so many varied mechanisms that go on when the body perceives constant survival… that it actually goes into a protective mode and hinders the body from fat loss.” Ali Miller Top Takeaways: Stress is a major inhibitor of fat loss. How to manage carb cycling in harmony with the menstrual cycle and how carb cycling compares to metabolic flexibility. Different diets and fasting protocols must be tailored to meet an individual’s metabolic needs. Why ketones are crucial for regulating the brain in general and anxiety in particular. Show Notes: [6:30] Ali is a registered dietician with formal education in naturopathic medicine [7:30] Ali practices functional integrative medicine in her practice, where she tests many of the body’s outputs to measure physical performance [8:45] Stress management and hormonal balance [9:40] Ali’s book, The Anti-Anxiety Diet “Stress serves as the Achilles Heel to wellness” [10:30] The HPA axis, or Hypothalamic Pituitary Adrenals, regulate the autonomic nervous system, determining sympathetic or parasympathetic state. [13:25] “When the body is keyed up for survival, it suppresses sexual hormones and it also suppresses the thyroid which is one of the main metabolic regulators of the body.” [14:50] All stressors are like a wardrobe: only so much can fit. [17:40] How to do the The Four, Seven, Eight breath by Dr. Weil [18:50] Leptin is a hormone that crosses the blood-brain barrier and performs safety regulation regarding eating. [23:20] The result of Leptin deficiency [24:45] Carb cycling [26:50] “What I’ve found to be the most compelling argument for carb cycling is looking at the hormone cascades in the female body, and how leptin is demanded based on … the (phase of) female hormonal cycle.” [27:00] How to manage carb cycling in harmony with the menstrual cycle [28:40] Why are carbs preferable to fat in some instances? [35:30] “A carb cycle is intentionally, purposefully kicking yourself out of ketosis for a metabolic outcome. Whereas metabolic flexibility is determining where your carb threshold is to continue functioning as a hybrid.” [45:20] Different types of fasts: pure fast, fat fast, protein fast, and different uses for each [50:40] Ali’s take on protein [53:30] Ali discusses why animal protein, in particular, is vital [56:00] “In all of your food selection try to go closest to a whole food.” [58:10] Why ketones are crucial for regulating the brain in general and anxiety in particular --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.)
	21 Apr 2020	Dr. Nasha Winters: The Metabolic Approach to Cancer	00:59:49
Listeners can find Dr. Nasha Winters on her website Dr. Nasha, and on Instagram @drnashawinters Dr. Nasha Winters is a licensed Naturopathic Doctor (ND) and a Fellow of the American Board of Naturopathic Oncology. She is a global healthcare authority in integrative cancer research and consults with physicians around the world bridging ancient therapies with advancements in modern medicine in the digital era. A personal journey with cancer and a medical career spanning over 25 years has Dr. Nasha on a mission to educate and empower the nearly fifty percent of the population expected to have cancer in their lifetime. Prevention is the only cure. She is also the bestselling co-author of “The Metabolic Approach to Cancer”, which has received many accolades. In this episode we talk about Dr. Nasha’s personal journey as a cancer survivor, how nutrition and lifestyle can affect cancer, the role that ketones play in cancer treatment, why metabolic flexibility is important, and some advice from Dr. Nasha! “If I had a dollar for every person who said ‘I was healthy before I got cancer,’ I would have retired years ago. There’s no way. You do not go to bed one night… and wake up with cancer. …There’s something you can do about it way before.” Dr. Nasha Winters Top Takeaways: Cancer is on the rise, and our diets and environments are playing a huge role. Sugar, Stress, and Sex (hormones) are the three S’s that drive cancer production. Ketones treat cancer in a shotgun-style approach, addressing many issues simultaneously in a way modern pharmaceuticals are not capable of. Most cancers are driven by obesity, even people who appear “thin” can have organ fat creating the same problems. Show Notes: [5:00] Nasha was born and raised subjected to dietary and environmental factors that, like so many others of her generation experienced, left her digestive and hormonal issues from infancy onward [8:00] When her symptoms were not properly diagnosed, at age 19 Nasha was hospitalized and near death in the end stages of ovarian cancer. [9:30] While at college Nasha discovered Dr. Otto Warburg, and miraculously began recovering from her cancer and complications. [12:00] The physical inability to eat, coupled with Dr. Warburg’s finding that cancer is mitochondrial and not genetic, alerted Nasha to the power of fasting. [14:00] Nasha became vegetarian at age 16 in response to the cruelty she witnessed of mass-production cattle farming. Which meant removing any meat from her already predominantly processed food diet. [16:30] Nasha used the Gerson Therapy diet, which gave her body a much-needed break from sugar and carbohydrates, but still was not sufficient to repair the damage. [19:25] “In 2010, we (my husband and I) went hard-core keto. And that was a game-changer.” [20:15] Nasha and her husband experienced such profound physical and psychological results from the diet, that despite an unwelcoming environment at the time from the general medical community, she began sharing her story of reversing cancer. [25:20] Ketones treat cancer in a shotgun-style approach, addressing many issues simultaneously in a way modern pharmaceuticals are not capable of. [26:10] Less than 12% of American’s are metabolically flexible. [27:30] The goal of metabolic flexibility is to change a metabolic signaling system in the body, which makes healthier cells healthier and unhealthy cells more vulnerable. [31:00] Chemotherapy probably yields its results, ironically, from the medically induced fasted state most patients enter in the time around their chemo session. Fasting alone can yield the same results. [36:50] Everyone has cancer cells all the time. 1 in 2 men, and 1 in 2.4 women will be diagnosed with cancer in their lifetime. Brain cancer and color-rectal cancer are two of the fastest-growing worldwide for people under the age of 35. [40:00] The most metabolically reactive cancers, meaning sugar intake directly affects them, are breast, color-rectal, lung, prostate, and gynecological cancers. [40:40] Sugar, Stress, and Sex (hormones) are the three S’s that drive cancer production. [42:30] Dr. Nasha’s book, A Metabolic Approach to Cancer, helps readers assess their own exposure and lifestyle in light of cancer prevention. [47:00] Most cancers are driven by obesity, even people who appear “thin” can have organ fat creating the same problems. [49:45] “If I had a dollar for every person who said ‘I was healthy before I got cancer’, I would have retired years ago. There’s no way. You do not go to bed one night… and wake up with cancer. …There’s something you can do about it way before…” [50:30] Travel is hard on the body, Nasha makes sure to take Vitamin D3 and fast during travel days. [52:30] Dr. Nasha is currently creating her own research facility. Also Mentioned: MetFlex and Chill: The Truth About Cholesterol with Dr. Bret Scher --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.). --- LAUNCH WEEK GIVEAWAY WINNERS If your Itunes name or Instagram handle is listed below, please send an email to rachel@killinitketo.com with your full name, shipping address, and email. Congrats!! More giveaways to come in future episodes! UCAN Winners: DJWWEBB_ST Sally (with a heart) Sybilleb99 - Purity Coffee Winner: The Notorious BRG - ButcherBox Winners: Mackswoon Calibound20 Simply_Samantha - Primal Kitchen Winners: KellyCS3 GH to the Rescue A.Keto.Girl - Keto Bricks/Live Savage Apparel Winners: Minigore777 Mandyrouleaurowe Samantthhaa_ - Eat To Evolve Winners: Krissylenore Great Lakes Nicole RachelRend - SuperCoffee Winners: GioPorta Bowlpackzach LMMader - Perfect Keto Winners: Kellycs311 Sallyj4478 Fatketogirl
	01 Apr 2020	Ben Pakulski: Muscle Building Mistakes, Health Optimization, & Living Your Greatest Life	01:13:28
Ben has dominated the world of muscle building, both as a coach and IFBB professional bodybuilder for more than 20 years, competing in Mr. Olympia and the Arnold Classic, and winning Mr. Canada. Today, Ben is focused on providing the best information on intelligent muscle building and mindset mastery through his Tampa, Florida based gym, MI40; online coaching, mentorship, and programs; Muscle Camp workshops and public speaking around the world; and the popular and growing Muscle Intelligence Podcast. Through his extensive platform and offerings, Ben's goal is to help you master your body and your mind, and create a happy life in a body you love. You can find Ben Pakulski on his website https://www.muscleintelligence.com/, Instagram @bpakfitnees, and his podcast Muscle Intelligence Podcast, or on Facebook in the Muscle Intelligence community. “If you want to achieve success, you have to have a target and a purpose...a massively transformative purpose.” Ben Pakulski GIVEAWAY for today’s episode is brought to you by Perfect Keto 3 winners will EACH receive a box of keto bars, a 25-pack of Keto Coffee single serves, and one container of Collagen. You pick your flavors! Perfect Keto is one of my favorite companies because they put out really great products that are delicious and always super high-quality. The founder, Anthony Gustin, is a good friend and he is a stickler when it comes to quality ingredients which is why 100% trust this company and the products they make. To enter: Subscribe to the MetFlex & Chill podcast Leave a rating and a review mentioning something you learned or took away from this episode. *Note: If you have already left a rating and review for a previous episode, you can still enter this giveaway by taking a screenshot of the episode, posting it in your Instagram story, and tagging @rachelgregory.cns for a chance to win! -- In this episode, we talk about the biggest mistakes people are making when trying to build muscle, Ben’s six pillars of a lean and healthy body, and how to improve metabolic flexibility. Top Takeaways: Mindfulness and mindset are the foundation of effective muscle building. Become more present, challenge your muscles, and spend time where you’re weak. There are few components (the Six Pillars) that factor into the success level of creating a lean, healthy, and muscular physique. The best ways to improve metabolic flexibility are to breathe, walk, meditate, and eat more protein. Carbohydrate intake may vary from individual to individual and should be adjusted accordingly. If there’s a habit you want to create, your environment is going to create that habit. Show Notes: [7:30] Ben pursued bodybuilding for seventeen years, nine of which he was professional and in the world’s top ten. [7:58] “That wasn’t the path to happiness and fulfillment for me, it was a great opportunity for me to develop skills, habits, and character. But there was a lot more I could do with my life ... and give back to the world.” [8:50] Ben’s business teaches people how to build muscle in the most healthy way for the greatest life [11:10] The Three Biggest Training Mistakes: 1. Training mindlessly is the easiest way to stall progress. Mindful training is the key to results. Become present. [15:15] 2. Completing repetitions rather than challenging muscles. What matters most is working a muscle correctly, maximally challenging every inch. [16:50] 3. Not spending time where they are weak. [18:40] “It doesn’t have to be hard; smart work has to proceed hard work.” [21:30] Muscle training is like playing the piano, it requires time and training in specific movements and skills. Learn a small number of skills very well, then build from there. [23:15] Ben’s Six Pillars of a lean, healthy, and muscular physique: How we move, What we eat, How we breathe, How we think, How we sleep, the Environment in which these are done. [26:10] Practical action items for each of the Six Pillars. [29:40] Ben’s training for the Mr. Olympia competition as a teenager gave him a target which helped develop the habits that led to success. [33:15] Measuring an individual’s biometrics can, to a degree, determine the level of success they will experience with a strict ketogenic diet [37:30] One simple self-assessment: measure your BOLT Score [39:30] Improve BOLT score by consciously breathing through the nose, expanding the diaphragm. Practice breath-holding before training. [43:10] Two useful roles that carbohydrates play: 1. modulate stress, 2. fuel performance [48:00] “Protein is important.” [1:00:00] Meditation is key. In a society that is always doing, it is important to take time for being. [1:02:10] Ben’s new stance on carbs. [1:05:30] Improved breathing improves the body's use of carbohydrates and also the ability to become more metabolically flexible. --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	29 Dec 2020	#83 - All Things DETOXING with Kristin Rowell	00:49:10
To watch this episode, please visit Rachel’s YouTube channel. Listeners can find Kristin Rowell at her website Energetically Efficient.com, and on Instagram @mngoldengirl Kristin Rowell is a former trial lawyer turned Functional Nutritional Therapy Practitioner. She is an IPE Professional Natural Bodybuilder in the Figure Division, the NANBF’s 2018 Ms. Natural Minnesota (Figure), and she has run 25 marathons. Kristin coaches high-performance individuals, she consults for organizations, and she speaks about nutrition and wellness topics around the country. She helps her clients look better, feel better, and do better. In this episode, we talk about a ‘real food’ detox protocol, benefits of detoxing periodically, how to set yourself up for success during a detox, quality whey protein, signs of a sluggish liver, exercise while detoxing and more! "I think it's a really good idea, at least on an annual basis, for people to engage in a real food detox that gives their liver system some support and love." Kristin Rowell Top Takeaways: Kristin’s protocol for detoxing What to look for in a quality whey protein Health benefits of incorporating cranberry into your detox Fasting vs. Detoxing Today’s Questions: What have you learned about detoxing when working with clients? Would there be a reason to cut monk fruit and stevia out of your regiment during a detox? Do you recommend any kind of protocol to reduce your caffeine little by little vs. all at once? Why is cranberry good for a detox? What’s your recommendation for exercising while detoxing? What would you recommend for those who need to continue taking medications or supplements through a detox? What is the difference between extended fasting and detoxing? Show Notes: [0:00] Welcome back to MetFlex and Chill! Rachel Introduces Kristin @mngoldengirl to the listeners! [1:00] Clearing up the confusion around detoxing [2:00] Rachel Introduces Kristin @mngoldengirl to the listeners! [2:30] Episode 23: Becoming Energetically Efficient with Kristin Rowell [4:30] The best of both fitness worlds [7:00] Question: What have you learned about detoxing when working with clients? [7:30] Real Foods Detox [10:30] Kristin’s protocol for detoxing [13:30] Question: What's your average day been like in terms of macros? [14:00] Zone diet [14:00] Chronometer: Track your nutrition, fitness & health data [14:30] Kristin’s breakdown on whey protein [16:00] Accent Whey Protein, Biotics Research, X-Werks [16:30] Question: Would there be a reason to cut monk fruit and stevia out of your regiment during a detox? [18:30] Question: Do you recommend any kind of protocol to reduce your caffeine little by little vs. all at once? [24:00] Symptoms of a sluggish liver [27:00] Questions: What’s the second weekend of your detox entail? And then what do you do afterwards? [29:00] Questions: What’s your recommendation for exercising while detoxing? [32:00] Question: What would you recommend for those who need to continue taking medications or supplements through a detox? [35:30] Question: What is the difference between extended fasting and detoxing? [40:30] Question: What is your detox protocol called? And where can people go to find it? [41:00] Fat Flush Plan, The Fast Track One-Day Detox Diet [42:00] Radical Metabolism [42:00] Question: Is there anything that you've changed your mind about in the last year? And why? [46:30] Listeners can find Kristin at her website Energetically Efficient.com and on Instagram @mngoldengirl. If you’re interested in Kristin’s Detox Program email her for more info at kristin@energeticallyefficient.com. It starts January 11th, 2021! [48:30] If you are enjoying the show please share it out! Tag @rachelgregory.cns or leave a review on itunes. Check out www.metflexlife.com for other resources --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	09 Feb 2021	#95 - All Things Dieting, Training, and Supplements with Mike Matthews	01:22:48
To watch this episode, please visit Rachel’s YouTube channel. Listeners can find Mike Matthews at his website https://legionathletics.com/, and on Instagram @muscleforlifefitness Mike Matthews is the founder and CEO of Legion sports supplement company as well as a bestselling fitness author of several books, including Bigger Leaner Stronger, Thinner Leaner Stronger, and The Shredded Chef. His simple and science-based approach to building muscle, losing fat, and getting healthy has sold nearly two million books and helped thousands of people build their best body ever, and his work has been featured in many popular outlets including Esquire, Men's Health, Elle, Women's Health, Muscle & Strength, and more, as well as on FOX and ABC. In this episode, we talk about the simple truth behind counting calories, how to choose supplements to benefit your nutrition and exercise goals, cardio mistakes and how to redesign your training weeks to maximize muscle gains, and much more! “No foods cause fat loss, but certain foods are more conducive to losing fat than others.” Mike Matthews Top Takeaways: Top 3 mistakes when going into a diet Mike’s top 5 supplement choices How to better understand the effective dose of multivitamins Mike’s 4 recommended exercises to prioritize in the gym Today’s Questions: What do you think are the top 3 mistakes people are making when they go on a diet? If you had to pick your top 5 supplement recommendations (individual supplements), what would they be and why? What do you think are the top 3 mistakes people are making with their training? Show Notes: [0:00] Welcome back to MetFlex and Chill! Rachel gives a breakdown of today’s episode topics surrounding diet, exercise and supplements with guest Mike Matthews @muscleforlifefitness [1:00] To help grow the show please leave a review on itunes, share it out to a friend or screenshot it and tag @rachelgregory.cns [2:00] Rachel introduces Mike Matthews @muscleforlifefitness to the listeners! [3:00] Mike dives into his fitness background and writing his first book [3:30] Bigger Leaner Stronger [9:30] Check out Mike’s book collection HERE [11:00] Legion Workout Supplements [12:30] Question: What do you think are the top 3 mistakes people are making when they go on a diet? [13:00] Calculating a calorie deficit [19:30] Protein Protein Protein! [22:00] Average amount of daily protein intake- one gram per pound body weight or 40% calories from protein [37:00] Question: If you had to pick your top 5 supplement recommendations (individual supplements), what would they be and why? [39:00] Vitamin K and Vitamin D [50:00] Omega Three Supplement [51:00] Benefits of creatine [53:00] Question: What do you think are the top 3 mistakes people are making with their training? [1:09:30] Question: is there anything that you've personally changed your mind about in the past year? And why and it can be nutrition training, anything in your life? [1:11:30] Conjugate Periodization Model [1:17:30] You can check Mike out at https://legionathletics.com/, https://legionathletics.com/podcast/ and on instagram @muscleforlifefitness or email mike@muscleforlife.com [1:19:00] To help grow the show please leave a review on itunes, share it out to a friend or screenshot it and tag @rachelgregory.cns [1:19:30] Stay tuned for announcements coming! If you haven’t subscribed to newsletter go to www.metflexlife.com/newsletter --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	12 Nov 2021	#139 - Is Your Metabolism Broken? with Brandon DaCruz	01:04:04
To watch this episode and other past episodes, please visit Rachel’s YouTube channel. Listeners can find Brandon DaCruz at his website https://www.brandondacruzfit.com/, and on Instagram @brandondacruz_ Brandon DaCruz is an online nutrition and physique coach, sports nutritionist as well as the National sales manager of an internationally carried supplement brand. He’s also a National Level NPC physique competitor and an internationally published fitness model who’s written articles and filmed educational content for publications like Men’s Fitness Magazine and Bodybuilding.com. Brandon has spent the past 12 years working within the sports nutrition and fitness industries and has coached every type of client including Olympia Level professional men’s physique competitors, college athletes, MMA fighters, CrossFit competitors, and lifestyle clients. He believes in blending what’s been proven in the research with his own anecdotal and first hand "in the trenches'' experience to improve body composition, optimize performance and enhance health in order to help his clients achieve their goals whether that be building muscle, losing body fat, increasing performance and/or optimizing health and longevity. This is what he refers to as his health-centric coaching model as he believes that improving one's health is the cornerstone to optimizing their physical goals. In this episode, we chat about the four components that make up your metabolism, the power of mindset in any transformation journey, three components affected by metabolic adaptation, tips on how to manage adaptations, and much more! “We have to realize that metabolic adaptations are part of the process, and we can’t completely avoid them, this is a natural response. However, we can minimize some of the factors that are downregulated to make the process of dieting easier, more efficient, and successful.” Brandon DaCruz Top Takeaways: Four components of your metabolism explained One key component to elicit any type of adaptation 3 main components affected by metabolic adaptation How to manage metabolic adaptation to have more effective fat loss phases Show Notes: [0:00] Trailor introduction to the episode. Brandon discusses the importance of sleep in recovery [1:00] Rachel gives a brief bio about guest Brandon DaCruz to the listeners [2:00] Welcome back to MetFlex and Chill! Rachel welcomes repeat guest Brandon DaCruz to the listeners [2:30] Episode 129: Metabolic Flexibility: A Lifestyle Approach with Brandon DaCruz, Episode 112: Energy Flux: The Missing Piece To Your Fitness Journey with Brandon DaCruz [3:00] Brandon gives a brief bio of his journey within the health, nutrition, and supplement space [5:00] “We all hit plateaus, and no process, especially the process of fat loss, is a linear one.” Brandon DaCruz [5:30] Question: What is metabolism? Can you break it down in layman’s terms for everyone? [6:00] What is metabolism? [8:00] Question: What are the components of your metabolism? [12:30] “When it comes to ‘what factors of our metabolism are within our control in terms of increasing energy expenditure,’ NEAT is going to be the golden ticket.” Brandon DaCruz [18:00] Question: What is metabolic adaptation? [23:30] Question: What are the 3 main components affected by metabolic adaptation? [26:30] Nonexercise activity thermogenesis – liberating the life-force [43:30] Third component of metabolic adaptation: mitochondrial changes [45:00] Question: What are some practical tips that you would recommend to your clients for managing some of these adaptations that are inevitably going to occur? [45:30] “We have to realize that metabolic adaptations are part of the process, and we can’t completely avoid them, this is a natural response. However, we can minimize some of the factors that are downregulated, to make the process of dieting easier, more efficient, and successful.” [1:02:30] To check out more from Brandon DaCruz you can find him on IG @brandondacruz_ and for fitness inquiries at bdacruzfitness@gmail.com [1:03:00] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner. --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge." Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility. You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com Social Links: Youtube: @rachelgregory Instagram: @rachelgregory.cns TikTok: @metflexlife Facebook: @metflexlife Primary Programs: Keto For Women Muscle Science For Women
	17 Jul 2020	Q&A: Building Muscle And Losing Body Fat, Liberating Carbs, Fasting & Aging	00:41:02
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.killinitketo.com/ Join Rachel’s weekly newsletter: https://www.killinitketo.com/newsletter In this episode, Rachel talks Body Recomposition, building muscle as you age, fasting, and more! “Having a challenge is both physical and mental and that is important for growth.” Rachel Gregory Todays Questions: Should I aim to lose body fat before gaining muscle, or do both at once? How can I build muscle after 60? Do you need to liberate carbs more to build muscle? How can I deal with training (lifts specifically) and intermittent fasting? How often do you recommend fasting? Top Takeaways: Protein, Protein, Protein! No matter the age, it’s best to start your proper habits now Body recomposition often includes multiple stages The Leucine Threshold Show Notes: [1:00] Share it out :) Send to a friend, post to IG, TWEET it if you want :) [2:00] Join Rachel’s Newsletter The Friday Flex [3:00] Losing body fat before gaining muscle, or doing both at once [5:00] Apply for coaching with Rachel [6:00] Rachel’s personal journey with body recomposition [9:30] Reversing your diet and changing phases of recomposition [12:30] How to build muscle after 60 [13:30] Progression and Recovery [15:00] “If you're not consuming adequate nutrients, you're not giving your body the building blocks it needs to build muscle” [17:00] Rachel's Exercise Programs [19:00] Muscle protein synthesis and the Leucine threshold [24:00] All About Protein Blog [25:00] “You need to make sure also that you're consuming high quality foods that include a good amount of Leucine. And so really, high-quality animal products and dairy and things like that. Those are usually what have the most bioavailable form, of not just proteins and amino acids, but they have a lot of Leucine compared to other kinds of plant based protein.” [27:00] Do you need to liberate carbs more to build muscle? [30:30] MetFlex Episode 18: Carb Ups and Carb Cycling [31:30] Carbs can actually help blunt Cortisol. Post-workout carbs can be very helpful! [36:30] Turning the lightswitch on throughout the day, is likely more advantageous to building muscle [38:00] How often do you recommend fasting? [40:00] MetFlex Episode 17: THE Fasting Episode with Mike Mutzel Rachel’s Website THINGS MENTIONED IN THIS EPISODE: Rachel's Exercise Programs All About Protein Blog MetFlex Episode 18: Carb Ups and Carb Cycling MetFlex Episode 17: THE Fasting Episode with Mike Mutzel --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	20 Mar 2020	MetFlex and Chill Podcast Trailer	00:21:52
Join the FREE MetFLex Life course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.). YouTube Facebook
	20 Jan 2023	#195: Paleo/Low-Carb/Keto Journey, Benefits of Electrolytes, CrossFit, and More with Robb Wolf	00:55:41
Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel’s NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women About Rachel: Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life. Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
	17 Jun 2022	#167: Simplifying your Nutrition and Mindset with Logan Sneed	00:53:47
In this episode, we chat about Logan’s journey through this cancer diagnosis and also dive deep into the mindset and mental side of nutrition and fitness that we can all relate to. Logan is a 6 year glioblastoma brain cancer survivor who has been able to change his life and starve cancer through the use of a therapeutic Ketogenic diet protocol. He wrote the book 'Thank You Cancer,' talking about his journey of overcoming brain cancer and how he used it to his advantage in creating the life he always desired. Where to find Logan: Youtube https://www.youtube.com/channel/UCyYkS7fqsRG1xdjC1sVoCEA Instagram - https://www.instagram.com/logansneed_/ Things mentioned in this episode: Sleep Checklist Enrollment is now open for Rachel’s group coaching membership, The Flex Fam. To sign up, visit www.metflexlife.com/theflexfam To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel’s second podcast MINIFLEX on your preferred podcast platform: Spotify: https://open.spotify.com/show/02ugV4Hi1rCFwJ2CTx3x1t?si=67fa8b12ee1f4ad3&nd=1 Apple Podcast: https://podcasts.apple.com/us/podcast/miniflex/id1612301075 Connect with Rachel on social media: Instagram: https://www.instagram.com/rachelgregory.cns/ Tiktok: https://www.tiktok.com/@rachelgregory.cns Facebook: https://www.facebook.com/metflexlife Pinterest: https://www.pinterest.com/MetFlexandChill/_created/ Twitter: https://twitter.com/rachelgregoryms LinkedIn: https://www.linkedin.com/in/rachel-gregory-ms-cns-cscs-bbb41999/
	28 Apr 2020	Aaron Day: Endurance Training, Cardio & Fat Loss, and Meal Prep Tips	01:11:31
Listeners can find Aaron Day on his website fatforweightloss.com.au, on Instagram @fatforweightloss, and on Facebook Fat For Weight Loss. Aaron Day is an Accredited Nutritional Therapist, Advanced Sports Exercise Nutritional Adviser, and Clinical Weight Loss Practitioner. He is also a ketogenic food blogger, recipe developer, food photographer, and videographer, with an emphasis on Quick and Simple Keto Meals and Keto Comfort Foods. GIVEAWAY for today’s episode is brought to you by Killer Creamery: 3 winners will EACH receive 6 FREE pints of Killer Creamery Low-Carb Ice Cream! To enter: Subscribe to the MetFlex & Chill podcast Leave a rating and a review mentioning something you learned or took away from this episode. Note: If you have already left a rating and review for a previous episode, you can still enter this giveaway by taking a screenshot of the episode, posting it in your Instagram story, and tagging @rachelgregory.cns for a chance to win! In this episode, we talk about endurance training as a low-carb athlete, fat loss plateaus, using metabolic flexibility to optimize athletic performance, meal prepping tips, tricks, and tools, and more! “Yes, being fat-adapted first is the goal. But then, that’s where you can play with how much energy you bring from fat and how much energy you bring from carbs.”* Aaron Day Top Takeaways: Pairing carbs, protein, ketones, and electrolytes can essentially create this metabolic flexible-fuel AKA dual fuel. Endurance athletes need to resistance train if they are struggling to lose body fat. You need to lift weights if you want to look ‘toned.’ If fat loss is your goal, cardio should be used as a tool because your body adapts very easily to cardio and you don’t want to become efficient at it. Meal prep and planning ahead are major keys to success. The more you do it, the more it becomes a habit, and the easier it gets. Show Notes: [2:00] Dom D’Agostino’s appearance on Tim Ferriss’ show [3:10] Endurance training as a Ketogenic/Low-carb athlete [4:45] Triathlons in a Ketogenic state [5:30] Inflammation decrease from Keto, leading to less soreness and injury [6:45] The importance of electrolytes [10:15] Mark Sisson’s “Primal Endurance” - Using Metabolic Flexibility to optimize your athletic performance [12:30] Ben Greenfield’s book “Boundless” [14:00] Dual Fuel - Utilizing both Ketones and Glucose, depending on the current need [16:30] Fat-Phobia and Carb-Phobia [18:35] Zach Bitter - World Record Holder for the longest distance in 12 hours is a Dual Fuel Athlete [21:50] “You have to test for yourself, and see what really works for you” [22:00] UCAN SuperStarch vs. Corn Starch [23:00] Using Blood Glucose Monitors to monitor carb impact [24:00] “What happens when you pair Carbohydrates with Fat and Protein? There’s a whole new world of Keto research available” [27:00] Lifting vs. Endurance training [30:00] Your keto is strict, but you are plateauing in fat loss? Maybe it’s time to look at your training [33:00] Neglecting the weight room [34:00] “If I have more muscle on me and I'm just sitting at my desk working, I'm actually burning a little bit more fuel than I would if I had less muscle because muscle is just so metabolically taxing.” [38:00] Cardio isn’t bad, but it may be overused for fat loss [43:00] Exercise time commitment and fitness tracking [48:15] Meal-prepping tips and tricks, including how to start meal-prepping slowly [49:30] Meal-prep tools [54:00] Meal-prep as a habit, and cutting the time commitment [57:00] Low-protein! Rachel addresses this in her Keto For Women Program. [58:00] If Aaron were a type of food, what type of food would he be? --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.)
	17 Dec 2021	#144 - Resistance Training For Health & Longevity with Sal Di Stefano	01:04:31
To watch this episode and other past episodes, please visit Rachel’s YouTube channel. Listeners can find Sal De Stephano at his website https://www.mindpumpmedia.com/, and on Instagram @mindpumpsal Sal Di Stefano is a personal trainer and co-founder of Mind Pump Media and co-host of Mind Pump, an online radio show/podcast that is dedicated to providing truthful fitness and health information. He is also the designer of the Muscular Adaptation Programming System (MAPS Fitness Products). Sal is dedicated to prioritizing health over appearance, and he aims to shift the direction of the fitness industry from aesthetic- and insecurity-based to one based on self-love and self-care. In this episode, we chat all about the stigmas with resistance training, why the fitness industry coined the word ‘toned’ for women, reasons resistance training is the leading type of exercise for overall health, benefits to creating muscle memory, and more! “There is no form of exercise that reliably increases bone density, like resistance training, it's so effective, there's nothing that comes close to it.” Sal Di Stefano Top Takeaways: Why resistance training produces more “permanent” results Benefits to building muscle and creating muscle memory Reasons resistance training directly encourages “youthful” hormone levels Three reasons women may be afraid to train heavy Show Notes: [0:00] Intro to the trailer [0:30] Rachel gives a brief bio of guest Sal De Stefano [1:30] Welcome back to MetFlex and Chill! Rachel welcomes guest Sal De Stefano @mindpumpsal [2:00] Sal gives a brief background of his journey and how he became a personal trainer and co-founder of Mind Pump Media [3:30] The Resistance Training Revolution [4:00] Why did you decide to write The Resistance Training Revolution, and who is it for? [7:00] The Complete Book of Running [11:00] “Muscles don’t tone. They build or they shrink.” Sal Di Stefano [12:00] In terms of longevity and health, studies are showing resistance training is the best form of exercise [13:30] Question: Why does resistance training produce more permanent results? [19:30] “In modern societies, having a metabolism that burns more calories is a tremendous benefit. It's one of the greatest buffers you can have against chronic disease.” Sal Di Stefano [23:00] Question: Why does resistance training directly encourage “youthful” hormones levels? [28:00] “There is no form of exercise that reliably increases bone density, like resistance training, it's so effective, there's nothing that comes close to it.” Sal Di Stefano [30:00] Benefits of progressive overload and how lifting weights doesn’t cause one to become bulky [36:00] Question: What are your thoughts on circuit style training like Orange Theory and CrossFit compared to traditional hypertrophy bodybuilding style training? [38:00] “All forms of activity, I don't care what it is, so long as they're appropriate, because you can overdo anything or do anything wrong. All forms of activity done appropriately, have health benefits.” Sal Di Stefano [39:00] Question: In your opinion, what are the best bodyweight exercises? [41:00] Question: Does training fasted burn muscle? [45:30] Question: We hear training “to failure” often but what does it actually mean in a practical sense? [52:30] Question: What is your opinion and experience with ketogenic or low carb diets? [57:00] Question: Is there anything you’ve changed your mind about in the past year, and why? [1:00:30] Arthur Brooks [1:03:00] To check out more from Sal visit his website https://www.mindpumpmedia.com/, his podcast Mind Pump Media, and on Instagram @mindpumpsal [1:03:30] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner. --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge." Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility. You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com Social Links: Youtube: @rachelgregory Instagram: @rachelgregory.cns TikTok: @metflexlife Facebook: @metflexlife Primary Programs: Keto For Women Muscle Science For Women
	17 Feb 2023	#199: Keys To Growing Muscle As A Female Part 2 with Alex Bush	00:57:13
Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel’s NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women About Rachel: Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life. Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
	26 Mar 2021	#106 - Q&A: Metabolic Rehabilitation, Busting Fat Loss Plateaus, Nutritional Periodization, and More!	00:58:06
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/ Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter In this episode, Rachel is a guest on The Low Carb Hustle Podcast where she breaks down why metabolic flexibility should be the ultimate goal, benefits to bumping up calories to bust through a plateau, how to make meal prep a habit, periodizing your year, and more! "If you want to build muscle and you've gone past your ability to recomp, you have to see the scale go up...or else you're not building muscle." Rachel Gregory Top Takeaways: Two important points to address if you’ve been in a chronic deficit and plateaued How to avoid decision fatigue with meal prepping How to find your maintenance caloric intake and why it matters Strategies for metabolic rehabilitation and reverse dieting How to optimize being in a building or cutting phase Show Notes: [0:00] Welcome back to MetFlex and Chill! Today’s episode Rachel is a guest on the Low Carb Hustle podcast hosted by Robert Sikes @livesavage, Danny Vega @dannyvega.ms and Adam Schaeuble @lowcarbhustle [0:30] SIGN UP is open for Muscle Science For Women Program [2:00] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show! [3:00] Question: Can you give us a little background and basis for what got you into metabolic flexibility and how that became the pillar of your business? [7:00] Danny and Adam chat about their experience with incorporating carbohydrates into their daily regiment [10:00] The concept known as ‘eating intuitively’ [11:30] Adam tells a story of his carb addictive nature ;) [13:00] Question: Can you shed some light on why carbs would be beneficial for females? What's happening from a hormonal standpoint that could contribute to there being a need for carbs? [14:00] Relative energy deficiency [14:30] Triage theory.. Where the most urgent problem gets addressed first [19:30] Meal Prep tips and strategies [23:00] Why putting in the work to find your maintenance calorie intake is so pivotal to make body recomposition improvements [27:30] Strategies for metabolic rehabilitation or reverse dieting [35:30] Gainswave.com [38:00] Phases of body recomp and why it’s beneficial to go through a building phase and cutting phase [45:00] Question: What's going to flip the switch when you decide it's time to either maintain or do a cut? [45:30] Benefits to nutritional periodization and why Rachel does it yearly [48:30] Plans for 2021! [49:00] Muscle Science For Women [53:00] Question: What is the most underrated training exercise that you are currently doing that most people probably should incorporate into their routine? [55:00] Question: How has your life changed since you became Lilo's dog mom? [56:00] Check out www.metflexlife.com for recipes, resources, tips and tricks! Or on IG @rachelgregory.cns [56:00] Muscle Science For Women is now open for SIGN UP! Reserve your spot HERE! --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	23 Mar 2020	Cristina Curp: Carb Phobia, Stress, & Food As Medicine	00:50:39
Carb Phobia, Stress, and Food As Medicine with Cristina Curp Cristina Curp (thecastawaykitchen.com), Instagram (@thecastawaykitchen) Cristina Curp is a certified Nutritional Therapy Practitioner and former restaurant chef with a BA in Anthropology. Her love of food, and particularly using real food to heal inspired her popular food blog and wellness site, TheCastawayKitchen.com. Author of Made Whole and Made Simple cookbooks, co-host of Body Wise Podcast and food as medicine advocate. She is a Miami native with Cuban roots who is currently living in Virginia, or wherever her husband's Navy career takes them. Cristina is relentless in her mission to spread the food as medicine message, she has witnessed the power of it with her own family, her readers and her nutritional therapy clients. Empowering people to heal from the inside out is her life's work! With a mix of grit, sass and a lot of love, she continues to do just that through her books, her social media platform, and her nutritional coaching as well. GIVEAWAY for today’s episode is brought to you by Primal Kitchen: 3 winners will EACH receive a Keto Advanced Kit Bundle that includes a variety of dressings, mayo, and oil. I keep these items in my pantry at all times! They’re all made with 100% avocado oil and taste delicious! To enter: Subscribe to the MetFlex & Chill podcast Leave a rating and a review mentioning something you learned or took away from this episode. Note: If you have already left a rating and review for a previous episode, you can still enter this giveaway by taking a screenshot of the episode, posting it in your Instagram story, and tagging @rachelgregory.cns and @thecastawaykitchen for a chance to win! In this episode, we talk about autoimmune diseases, food as medicine, carb phobia, stress, and the importance of resistance training, especially for women. “It’s the first time in history that people are actually nutrient deficient and overweight at the same time...think about how that doesn’t make any sense.”* Cristina Curp Top Takeaways: Use food as medicine to combat autoimmune and inflammatory issues. You can enjoy life more when you’re metabolically flexible. Chronic stress and cortisol exhaustion could be ‘killin your fat loss. Weight training is one of the best ways to improve overall health and it’s never too late to start! Show Notes: [0:30] Background on Cristina Curp [3:00] Cristina Curp new keto/low carb recipe book “Made Whole Made Simple” [3:20] Autoimmune disease, how they manifest in people, and root causes [5:50] “It’s like our modern-day plague, autoimmune diseases.” So prevalent in modern America. [7:10] Using food as medicine to heal the body of inflammation [9:15] “It’s the first time in history that people are actually nutrient deficient but also overweight at the same time.” Cristina Curp [10:56] Metabolic flexibility, keto, low-carb, and how it can help you enjoy life! [14:47] Cristina’s journey through the Paleo diet, Keto diet, Metabolic Flexibility, and ‘Carb Phobia’ [21:10] Importance of incorporating carb ups for hormonal and emotional health [22:20] Chronic cortisol exhaustion. A strict Keto diet is a stressor on the body [26:40] Keto in relation to exercise, lifting, recovery, and stress management [31:00] Rachel talks about her experience with resistance training [34:04] Benefits for women doing weight training, great body composition results [35:15] Cristina’s advice for women that want to start lifting weights [36:25] Rachel’s mom starts lifting at 60, it’s never too late! [41:15] Wrap up, parting questions. For nutrition, metabolic flexibility, and low-carb recipes read “Made Whole Made Simple” and check out Cristina’s new Podcast Body Wise --- Join the FREE MetFLex Life course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	25 Feb 2022	#154 - Exercise Selection, Biomechanic Basics, and Myths of Female Training with Cody Moxley	00:58:22
To watch this episode and other past episodes, please visit Rachel’s YouTube channel. Don’t forget to join Rachel’s weekly newsletter, The Friday Flex here: https://www.metflexlife.com/newsletter Listeners can find Cody Moxley at his website https://n1.education and https://n1.training, and on Instagram @cjmoxley Cody Moxley is a Coach and CFO for N1 Education and a Certified Sports Nutritionist (CISSN). He has been working in the fitness industry for 6 years. The first three were predominantly in the product development and marketing area before getting into the role of online coaching. The majority of his online clients are coaches as well. One of his favorite parts of working with them is the mentorship and education aspect to help them improve and fine-tune their own skills in program design for their own clients. In this episode, we take a deep dive into biomechanics basics, what mind-muscle connection *really* means and how to apply it to your training, myths around females and training, junk volume and why it matters, and much more! Top Takeaways: Biomechanic basics: what they are and why they matter for your training Top three exercises you may want to swap out for better options How to use “booty bands” effectively and how they could be doing you a disservice if you’re not Junk volume explained Why you shouldn’t always believe what you read even if it’s coming from a well-established scientific journal Show Notes: [0:00] Introduction to the episode trailer [0:30] Rachel gives a brief bio of guest Cody Moxley [1:30] Welcome back to MetFlex and Chill! Rachel welcomes guest Cody Moxley @cjmoxley [2:30] Cody shares how he got into the nutrition and training space [6:00] Question: Can you explain the difference between shortened and lengthen ranges and how that applies to different exercises? [12:00] Question: Where do you see people making the most mistakes in their training program? [14:30] Question: Can you explain mind-muscle connection from your perspective? [17:00] Question: What is the difference between sensation vs. stimulation? And what mistakes do you feel a lot of people are making when it comes to choosing exercises where they might “feel” a lot of that sensation, but it might not actually be stimulating? [20:30] Question: What are your top three exercises you see people doing and you would recommend they swap those exercises out for something different to get optimal results? [24:30] Question: Is there any effectiveness to the abduction machine aka the “good girl bad girl” machine? [26:30] Question: Where do booty bands come into play in terms of practicality versus where they may be doing you a disservice? [32:30] Question: What are some of the most common misconceptions that you hear when it comes to females versus males training? [37:30] Question: What is junk volume and why does it matter? [46:30] Question: Why do we have to take research, especially when it comes to nutrition/fitness/exercise with a “grain of salt?” [55:30] Prime Fitness [55:30] Listeners can check out more from Cody Moxley at his website https://n1.education and https://n1.training, and on Instagram @cjmoxley [57:30] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner. --- Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge." Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility. You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com Social Links: Youtube: @rachelgregory Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Facebook: @metflexlife
	25 Nov 2022	#187: Is Your Metabolism Broken? with Brandon DaCruz	01:05:10
Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel’s NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women About Rachel: Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life. Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
	20 Nov 2020	#72 - 8 Tips To Prevent Holiday Weight Gain	00:26:15
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/ Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter In this episode, Rachel gives eight strategies on how to enjoy the holidays, how to plan ahead so you don’t fall off the wagon, travel-friendly snacks, balancing your calorie intake so you can still enjoy desserts, and lots more! "Instead of having a restrictive mindset going into the holidays, I like to focus on having more of a strategic mindset." Rachel Gregory Top Takeaways: How to implement strategies to enjoy the holidays and not go overboard Ways to burn calories without necessarily thinking about it Convenient proteins and veggies to pack while you’re traveling Tips on how to make your alcoholic drinks low-cal and low-carb friendly Show Notes: [0:00] Welcome back to MetFlex and Chill! Rachel does a special episode surrounding holiday tips to help you stay on track [1:00] Shout out to UCAN for being a sponsor for the podcast for the month of November! [2:30] Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20% [5:30] Strategy number one: Get off your butt! [7:00] If you need at home workouts or workouts to use while traveling check them out HERE! You can also grab resistance bands and follow a workout from Rachel’s Kickstart program [10:00] Strategy number two: Implement intermittent fasting! [11:30] Strategy number three: Balance your weekly calories! [13:00] Strategy number four: Protein first! [14:00] How Much Protein Should I Eat?, Protein Is QUEEN!, Episode 43: All Things PROTEIN with Shawn Wells, You can also download a FREE copy of the Ultimate Protein Cheat Sheet HERE [14:30] Strategy number five: Volume veggies! [18:00] Strategy number six: Bring your own! [20:30] Download Your FREE Thanksgiving Recipe Book!, Download Your FREE Christmas Recipe Book! [21:00] Strategy number seven: Drink more water and non-caloric drinks! [23:00] Strategy number eight: Implement the ‘one plate per course rule’! [25:00] Shout out to UCAN for being a sponsor for the podcast for the month of November! Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20% [26:00] If you have any tips you’d like me to share on how to strategically manage the holidays please reach out on IG @rachelgregory.cns. Chat next time! THINGS MENTIONED IN THIS EPISODE: 8 Tips To Prevent Holiday Weight Gain Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20% Keto Kickstart Workouts Rachel’s Kickstart Program
	23 Mar 2021	#105 - Basics For Building Your ‘Ideal’ Physique with Aaron Straker	00:48:35
To watch this episode, please visit Rachel’s YouTube channel. Listeners can find Aaron Straker at his website https://strakernutritionco.com/, and on Instagram @aaron_straker. Aaron Straker is a N.A.S.N. Licensed Primary Sports Nutritionist and a self-described “general iron sports enthusiast.” He prefers a pragmatic approach to nutrition that focuses on simple food selection, the importance of nutrient density, and the importance of objectivity in dieting and reporting. Operating Straker Nutrition Company, he provides nutrition coaching programs and education on exactly how to leverage nutrition for improving body composition safely and sustainably, by leveraging nutrition periodization phasing. Aaron is passionate about providing sound education and information in the fitness and nutrition space and putting nutrition at the forefront for producing optimal health. In this episode, Aaron and I talk about the most effective ways to pair your exercise selection to your specific goal, common training mistakes, why recovery is the missing piece for a lot of people, measuring intensity of workouts, understanding metabolism and lots more! "You don't build muscle in the gym. The gym and training provides a stimulus that your body then, by means of calories, adequate recovery, stress management, sleep, etc. produces adaptations to...and then the muscle tissue grows." Aaron Straker Top Takeaways: How to choose exercises to ‘work less and gain more’ How to build your training base: machines vs. compound movements Three common nutrition mistakes when building muscle and changing body composition Lifestyle aspects that aren’t sexy but should be a main focus Today’s Questions: What common mistakes do you see clients make in terms of aligning their training to their goals? Can you chat about exercise selection and how you don’t need to always go for heavier weights to build more muscle? How do you prep yourself for being intentional during every single workout? Do you ever recommend your clients train to failure? Why is recovery so important? What are common mistakes you see when it comes to nutrition for prioritizing building muscle and changing your body composition? What's your recommendation on nutrient timing with clients? Can we chat about metabolism and how it's not static, meaning it changes over time? Show Notes: [0:00] Welcome back to MetFlex and Chill! Rachel is back for a guest episode with Aaron Straker! Special announcement of Rachel’s newest collab with Ashleigh Vanhouten @themusclemaven! [0:30] LEARN MORE: Muscle Science For Women [0:45] Listen to the Muscle Science For Women podcast episode HERE [2:00] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show! [2:30] Rachel welcomes Aaron Straker @aaron_straker back to the show! Episode 29: Aaron Straker: Objective Eating, Setting Realistic Expectations To Match Your Lifestyle and Importance Of Tracking Data [3:00] Aaron gives a brief bio of himself and his nutrition background [3:30] Eat, Train, Prosper [4:00] Question: Can you speak on your experiences with common mistakes you see that clients make in terms of aligning their training to their goals? [4:30] Common myths around goals and ‘ideal physiques’ [7:00] Question: Can you chat about exercise selection and how you don’t need to always go for heavier weights to build more muscle? [10:30] What is training age? [16:30] Question: Can we touch on your experience of how to prep yourself for being intentional during a workout? [19:00] What is the RIR scale? [23:00] Question: Do you ever recommend your clients to train to failure in any regard? [25:00] Question: Why is it so important that you need to recover? And what have you experienced with that with yourself and your clients? [29:30] Question: What are the top three mistakes that you see when it comes to nutrition for prioritizing building muscle and changing your body composition? [33:30] Question: What's your recommendation on nutrient timing with your clients? [39:00] Protein Range Database [42:00] Question: Can you break down metabolism and how it's not static, meaning it changes over time? [46:30] You can check Aaron out on his website https://strakernutritionco.com/, on IG @aaron_straker and his podcast: Eat, Train, Prosper [48:30] LEARN MORE: www.metflexlife.com/muscle-science-women --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	12 May 2023	#211: Q&A: Inaccurate Food Labels, Macros After Keto, Benefits & Exercises For Building Quads, Protein Powder Recommendations, and More!	00:44:34
Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel’s NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women About Rachel: Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life. Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
	08 Jan 2021	#86 - Mini Cut Results & Review	01:02:19
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/ Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter In this episode, Rachel dives into her mini cut experience, prioritizing protein in a deficit, goal setting for the long-term vs. short-term, body scans, family traditions, and more! "When you focus on long-term goals rather than instant gratification, that is what's going to actually create the most change." Rachel Gregory Todays Questions: Did you get a dexa scan done before your mini cut? How high or low did your protein intake go throughout the mini cut? Did you incorporate fasting? Are you reverse dieting out of the mini cut? Do you expect to regain following the mini cut? Do you have to ease back into adding calories? Is there anything specific you would have done differently? How long will you maintain this new caloric and energy maintenance before the next cut? Top Takeaways: Why choosing foods that keep you full is key to any diet The most accurate ways to measure body composition changes Strategies behind using PSMF days Benefits of periodizing your nutrition for the long-term Show Notes: [0:00] Welcome back to MetFlex and Chill! Today Rachel goes into her Mini Cut Results [0:30] Episode 76: MINI CUTS: What, Why, When, & How? [1:30] Shout out to this month's sponsor Active Stacks! [2:30] Active Stacks is made with non-GMO Beef protein which is a great alternative for people who may be sensitive to whey protein powder or others. [3:00] If you want to check out Active Stacks, you can use the discount code "CHILL" for 10% off or go to https://activestacks.com/discount/CHILL [4:00] Episode 76: MINI CUTS: What, Why, When, & How? [18:30] Question: Did you get a dexa scan done before your mini cut? [25:30] Question: How high or low did your protein intake go throughout the mini cut? [30:00] Question: Did you incorporate fasting? [34:30] If you’re interested in the Keto For Women Program check out www.metflexlife.com/keto-for-women for more details [38:30] Question: Are you reverse dieting out of the mini cut? [39:00] Episode 82: Reverse Dieting, The Restrict & Binge Cycle, and Finding ‘Good’ Research Papers [44:30] Question: Do you expect to regain following the mini cut? Do you have to ease back into adding calories? [48:00] Question: Is there anything specific you would have done differently? [49:30] Episode 76: MINI CUTS: What, Why, When, & How? [51:30] Question: How long will you maintain this new caloric and energy maintenance before the next cut? [1:00:30] If you’re interested in one on one coaching with Rachel check out www.metflexlife.com/apply [1:01:00] Shout out to this month's sponsor Active Stacks! If you want to check out Active Stacks, you can use the discount code "CHILL" for 10% off or go to https://activestacks.com/discount/CHILL [1:02:00] End THINGS MENTIONED IN THIS EPISODE: Episode 76: MINI CUTS: What, Why, When, & How? Shout out to this month's sponsor Active Stacks! Rachel’s Workout Programs: www.metflexlife.com/programs Episode 82: Reverse Dieting, The Restrict & Binge Cycle, and Finding ‘Good’ Research Papers --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	02 Jun 2020	#23 - Kristin Rowell: Becoming Energetically Efficient	01:02:27
Listeners can find Kristin Rowell at her website Energetically Efficient.com, and on Instagram @mngoldengirl Kristin Rowell is a former trial lawyer turned Functional Nutritional Therapy Practitioner. She is an IPE Professional Natural Bodybuilder in the Figure Division, the NANBF’s 2018 Ms. Natural Minnesota (Figure), and she has run 25 marathons. Kristin coaches high-performance individuals, she consults for organizations, and she speaks about nutrition and wellness topics around the country. She helps her clients look better, feel better, and do better. In this episode, we talk about nutrition protocols for marathon and bodybuilding training, the importance of protein, the importance of having a coach, and the life-changing benefits of mindfulness practices! “My best performances were when I relied on a coach. Always. And it's not because the coach was ever doing the work for me. A coach helps people be successful for two primary reasons: accountability and when you hire someone and pay them money you are creating an energetic exchange.” Kristin Rowell Top Takeaways: Neglecting fat for fuel is a big no-no for marathon training. Even coaches need coaches! Protein is key for feeling full on any diet and becomes even more important as we age. Show Notes: Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter [4:30] While working as a trial lawyer, Kristin trained for and ran her first marathon, and she immediately caught the marathon “bug” [7:00] Kristin suffered a fall that left her leg broken in 10 places, which drew her attention toward her nutritional health and she began questioning the typically prescribed runner’s diet. [8:45] When Kirsten switched from carb fueling to fat fueling she experienced the best health benefits and athletic performance of her life so far. [10:00] Kristin competed in her first bodybuilding competition in 2017, she shortly thereafter quit working as a lawyer to pursue fitness coaching and competing full time. [12:30] Kristin shares what it's like to train and prepare for a bodybuilding competition. [16:30] Metabolic flexibility vs. 24/7 ketosis [20:30] Effects of a ketogenic diet on the menstrual cycle [24:00] Why hiring a coach is a game-changer [28:30] Coaching is good for physical and mental health [30:50] Kristin and Rachel talk morning routines (the complete version of Rachel’s morning routine in her podcast HERE) [34:30] Kristin recommends Stillness Is The Key for meditation and The Five Minute Journal for a morning routine [38:00] Kristin’s fasting protocol [44:00] The potential pitfalls involved with extended or frequent fasting. [49:00] Protein, specifically animal protein, satiates like nothing else. [52:00] Protein is one of the three macronutrients the body needs [60:00] Kristin is launching her first online course which will cover Kristin’s method of success, individualized macronutrient balancing, alcohol, fasting, meditation, and Q&A! --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	12 Mar 2021	#103 - Muscle Science For Women	01:09:59
To watch this episode, please visit Rachel’s YouTube channel. Listeners can find Ashleigh VanHouten on Instagram @themusclemaven and subscribe to her podcast Muscle Maven Radio In this episode, Ashleigh and I are chatting all about our ‘Muscle Science For Women’ course, who could benefit from investing in this course, how to make sustainable change to your physique, why it's our mission to change the meaning of being ‘toned’ and ‘skinny fat’ and much much more! "You're a lot more likely to make sustainable, lasting change when you actually understand why you're doing the things you're doing." Ashleigh Vanhouten "There's never just one way to do something. But, once you figure out your specific goal and understand the tools, strategies, and structure that you need to reach that goal...now you at least have a solid starting point." Rachel Gregory Top Takeaways: Key components to an aesthetic body Muscle strength vs. muscle hypertrophy Misconceptions around cardio and weight lifting for fat loss Debunking myths around lifting for males vs. females Show Notes: [0:00] Welcome back to MetFlex and Chill! Rachel shares what her and Ashleigh have been working on! [1:00] LEARN MORE: www.metflexlife.com/muscle-science-women [1:30] Rachel and Ashleigh announce their Muscle Science For Women Program coming April 12th! [9:30] Program is education and researched backed plus will be able to carry on after the three months to continue to apply to your goals [14:30] SIGN UP HERE: Muscle Science For Women [20:00] Understanding the nutritional puzzle piece to bodybuilding and how it can help you reach your goals [21:00] Lead with intention - knowing and having a goal to work towards [25:30] How long the program will be active [29:30] Phases of the program and how it’s set up [31:00] “You can get stronger and get bigger muscles lifting less weight than the girl next to you if you're lifting it really effectively and efficiently and in a focused way and with intention.” Ashleigh [33:30] “It’s amazing what you can do when you throw your ego in the garbage.” A.V [37:30] Who would benefit from this program? [42:30] A dive into getting fit and “toned” [45:30] “Toned means you have to put in the work to build the muscle first.” R.G [47:30] What it means to be skinny fat [51:30] Physical and physiological benefits to building muscle [58:00] Program starts April 12th! [1:01:00] If you want to learn more check it out HERE! [1:02:30] “Why is there a special word for women being muscular? Why do we have to have special soft euphemism words like you know, call us both muscular or call us both toned?” A.V. [1:06:00] Age ranges who can benefit from this program [1:08:30] If you’re interested in Muscle Science For Women visit: www.metflexlife.com/muscle-science-women --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	16 Dec 2022	#190: Q&A: Lifting, Dieting, and Fat Loss with Rachel Gregory	00:41:02
Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel’s NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women About Rachel: Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life. Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
	16 Oct 2020	#62 - Q&A: Fat Loss Plateaus, How To Know When To Stop Dieting, High Carbs Causing Sickness, and More!	00:34:46
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/ Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter In this episode, Rachel breaks down metabolic adaptation, the importance of nutritional periodization, how to bust through fat loss plateaus and more! “When you lose weight, your metabolism downregulates as a response to you eating fewer calories and your body getting smaller or lighter. You don't have a 'broken metabolism' -- you're just experiencing metabolic adaptation.” Rachel Gregory Todays Questions: How long can someone be in a calorie deficit for weight loss before it's no longer effective? I’m 65 pounds down with keto but can't get below 200 ever. I’m doing CrossFit and watching calories? What do I do? I feel sick when I try to eat higher carbs to get metflex. Do I gradually increase carbs? Have you researched eating based on your menstrual cycle? Top Takeaways: A common misconception about metabolism Six reasons why metabolic adaptation occurs Telltale signs it might be time for a diet break How to strategically increase carb intake after long term keto/low carb Show Notes: [0:00] Welcome back to MetFlex and Chill! Today is a solo Q&A for you all! Thank you Ketobrick for sponsoring the Friday episodes of MetFlex and Chill for the month of October! [0:00] Use the code METFLEXLIFE when you purchase at ketobrick.com to be entered to win a free month supply of keto bricks! [0:30] Question: How long can someone be in a calorie deficit for weight loss before it's no longer effective? [1:00] The concept of nutritional periodization [4:30] The Thermic Effect of Food: #1 Reason All Calories Are NOT Equal [11:30] Signs it may be time to take a diet break [17:00] Question: I’m 65 pounds down with keto but can't get below 200 ever. I’m doing CrossFit and watching calories? What do I do? [20:30] Do I Need To Track Macros To Lose Weight? And Common Mistakes When Tracking Macros [23:30] In order to build muscle you should be following a program that includes hypertrophy training [24:30] Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health [25:30] Check out Rachel’s exercise programs at metflexlife.com [25:30] Question: I feel sick when I try to eat higher carbs to get MetFlex. Do I gradually increase carbs? [26:00] Episode 21: The Science of Metabolic Flexibility with Dr. Mike T Nelson [29:30] Consuming naked carbs could be contributing to ill feelings [31:00] Question: Have you researched eating based on your menstrual cycle? [31:30] Episode 9: Stress and Fat Loss, Hormone Balance, and Carb Cycling with Ali Miller or Episode 48: Hormones, Birth Control, Carb-Ups, Sleep Hygiene, Resistance Training, & More! with Dr. Jaime Seeman [33:00] Shout out to Ketobrick for sponsoring MetFlex and Chill for the month of October! Use the code METFLEXLIFE when you purchase to be entered to win a free month supply of keto bricks! [33:30] If you’re enjoying this podcast the best way to help grow it is to take a screenshot and share it to your instagram story and tag @rachelgregory.cns or if you want to be really helpful you can leave a review on the Itunes podcast app! THINGS MENTIONED IN THIS EPISODE: The Thermic Effect of Food: #1 Reason All Calories Are NOT Equal Do I Need To Track Macros To Lose Weight? Common Mistakes When Tracking Macros Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health Episode 21: The Science of Metabolic Flexibility with Dr. Mike T Nelson Episode 9: Stress and Fat Loss, Hormone Balance, and Carb Cycling with Ali Miller Episode 48: Hormones, Birth Control, Carb-Ups, Sleep Hygiene, Resistance Training, & More! with Dr. Jaime Seeman --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	29 Apr 2022	#163 - How to Train Your Mind, Nervous System, and Intuition with Natalie Newhart	01:00:39
Join Rachel Gregory, host of MetFlex and Chill, as she guides you through your #training, #nutrition, and #mindset journey! In this episode, Rachel and Natalie discuss the impact of establishing habits, training the mind, relaxing the nervous system, and how to tap into intuition when it comes to nutrition and training. Natalie Newhart is a nutrition and performance coach and a former professional athlete. She specializes in women over 35 who are not having success with traditional food-focused diets, as well as those who want a more relaxed, intuitive approach to dieting. Her methods are a unique blend of science and mindset and masters fat loss as it pertains specifically to the female hormones, the female metabolism and the female psyche. Where to find Natalie: Website: https://www.fitaddictednutrition.com/ Instagram: @natalie.newhart To join the waiting list for Rachel’s online group coaching, The Flex Fam, visit: https://www.metflexlife.com/theflexfam To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel’s second podcast MINIFLEX on your preferred podcast platform Spotify: https://open.spotify.com/show/02ugV4Hi1rCFwJ2CTx3x1t?si=67fa8b12ee1f4ad3&nd=1 Apple Podcast: https://podcasts.apple.com/us/podcast/miniflex/id1612301075 Connect with Rachel on social media: Instagram: https://www.instagram.com/rachelgregory.cns/ Tiktok: https://www.tiktok.com/@rachelgregory.cns Facebook: https://www.facebook.com/metflexlife Pinterest: https://www.pinterest.com/MetFlexandChill/_created/ Twitter: https://twitter.com/rachelgregoryms LinkedIn: https://www.linkedin.com/in/rachel-gregory-ms-cns-cscs-bbb41999/ Show Notes [0:20] Welcome back to Metflex and Chill! Today we’re welcoming Natalie Newhart. [2:35] Natalie discusses where she started and how she got to where she is today. [8:08] How obsessing over food causes mental and physical stress. [9:19] Establishing goals with health and fitness and how emotions might affect achieving them. [14:56] Living in a fight or flight state, how it affects the nervous system, and breathing exercises to retrain it. [18:57] Are we (specifically women) addicted to the feeling of stress? [21:00] How to get into the habit of taking time to relax, practice breathing, and enjoy peaceful moments. [22:58] What are practical ways to implement intuitive eating and relaxing the nervous system? [24:25] Establishing goals first, recognizing emotional patterns, and changing reactions. [28:41] What are the most important tools to implement change? [29:07] Training the mind, nervous system, vision, and higher self/intuition. [32:10] The importance of awareness and letting go of the scarcity mindset. [34:08] Retraining the nervous system and reward system with food. [36:33] Physical and emotional stress associated with high-intensity exercise programs. [38:54] Is the type of exercise you’re doing serving you and your goals? How to assess what each training day should look like. [43:41] Differentiating between lack of mental motivation and physical limitations. [52:33] Orienting daily actions and habits with overall vision and goals. [55:43] Practicing awareness and performing repititions ititions daily for improvement. [56:46] What Natalie has changed her mind about within the past year. [58:47] Where to find Natalie. [1:00:06] Thank you so much for watching! Please rate, review, and subscribe!
	28 Jul 2023	#222: Dr. Jaime Seeman: Women’s Health and Related Keto Issues Specific to Women	01:06:45
Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply Join Rachel’s weekly newsletter: https://www.rgfit.com/newsletter/ Programs The Flex Fam Muscle Science For Women Check out Rachel’s NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook: @rachelgregorycns Twitter: @rachelgregoryms LinkedIn: @rachelgregory About Rachel: 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 learn how to ditch the restrictive, all-or-nothing mindset and learn how become their most confident, badass selves.
	30 Apr 2021	#111 - How To Optimize Protein Intake & Distribution Across Your Day To Maximize Gains	00:32:50
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/ Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter In this episode, Rachel takes a deep dive into protein absorption, the leucine threshold, the muscle full effect, optimal meal timing for muscle growth, and much more! "The amount of protein you can utilize in a single meal to stimulate muscle protein synthesis seems to depend on the amount and type of training you do and how much muscle mass you have." Rachel Gregory Todays Questions: What should be the average amount of protein per meal? I’m consuming 145 to 175 grams per day (1-1.2 g/lb body weight). Is going over a waste? How much protein can we absorb in one meal? How much protein can be used in a single meal for building muscle? How do you determine how much protein to eat per meal? How many meals should you eat per day? Top Takeaways: How much leucine is in your common daily foods How to better understand meal timing while optimizing protein synthesis Why the Muscle Full Effect matters for optimizing your gains Two common myths/concerns around protein explained Show Notes: [0:00] Welcome back to MetFlex and Chill! Today’s Q&A is all about answering common questions related to protein intake and distribution throughout the day to maximize gains. [0:30] If you're enjoying the show, please share it out by screenshotting this episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show! For all resources from Rachel’s blog, podcast, programs, recipes and others check out www.metflexlife.com [1:00] Question: What should be the average amount of protein per meal? I’m consuming 145 to 175 grams per day (1-1.2 g/lb body weight). Is going over a waste? [2:00] Questions within the question: How much protein can we absorb in one meal? How much protein can be used in a single meal for building muscle? How do you determine how much protein to eat per meal? How many meals should you eat per day? [2:30] Episode 100: How To Choose The Best Protein Sources: Top 6 Questions To Ask Yourself [5:30] Study: Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy [5:30] Study: Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise, [5:30] Protein Considerations for Optimising Skeletal Muscle Mass in Healthy Young and Older Adults [8:00] 2016 Study: The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein [10:30] The leucine threshold and its importance for sparking new muscle growth [11:00] Episode 43: All Things PROTEIN with Shawn Wells [12:00] Study: The impact of protein quality on the promotion of resistance exercise-induced changes in muscle mass [13:30] Examples of common foods containing sufficient amounts of leucine [18:00] How many meals should I eat per day? [19:00] Muscle Protein Balance [28:30] Is a high protein intake dangerous? [29:30] Why are the RDA recommendations for protein intake so low? [31:30] If you're enjoying the show, please share it out by screenshotting this episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show! OTHER THINGS MENTIONED IN THIS EPISODE: If you are interested in other resources check them out HERE! Episode 100: How To Choose The Best Protein Sources: Top 6 Questions To Ask Yourself Episode 43: All Things PROTEIN with Shawn Wells --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	14 Apr 2023	#207: Q&A: Losing The Last 5 Pounds, Training Around Injuries, Prioritizing Specific Goals, Stress Gut, and More!	00:42:54
Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel’s NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women About Rachel: Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life. Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
	14 Jul 2023	#220: What is Intuitive Eating? And Does It Work with Ashleigh VanHouten	01:01:59
Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply Join Rachel’s weekly newsletter: https://www.rgfit.com/newsletter/ Check out Rachel’s NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women About Rachel: Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life. Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
	25 Sep 2020	#56 - Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health	00:49:00
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/ Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter In this episode, Rachel breaks down all things cardio in relation to its effectiveness with fat loss, body recomposition, overall health and more! "Cardio should be incorporated in some form into your training. But know that you do need to do this *strategically* and *with purpose* in order to get optimal results." Rachel Gregory Todays Questions: When it comes to cardio, when should you incorporate steady-state, interval, and/or sprint style cardio into your strength training? What is your take on the very popular 20 minute HIIT training exercise programs? Top Takeaways: The two main systems your body uses to create ATP AKA Energy Two guidelines Rachel bases her cardio recommendations on to optimize results Nutrition, resistance training, cardio -- the hierarchy to efficiently reaching your goals One key factor to pay attention to that often gets ignored during your fitness journey Health benefits of aerobic cardio training Show Notes: [0:00] Welcome back to MetFlex and Chill! Rachel takes a deep dive into all things cardio! [1:30] Question: When it comes to cardio, when should you incorporate steady state interval and or sprint style cardio into your strength training regimen [4:00] Two main energy systems that produce ATP: Aerobic System and Anaerobic System [3:40] The anaerobic system has two subdivisions: Anaerobic Lactic System and the Anaerobic-Alactic System [7:00] First energy system: Aerobic System (with oxygen) a.k.a long term energy or longer than 2-3 minutes [9:30] Second energy system: Anaerobic System (without oxygen) a.k.a short term energy [9:30] Anaerobic Lactic System explained - without oxygen with lactate [14:00] Anaerobic A-Lactic System explained - without oxygen without lactate [17:00] Episode 33: Top 5 Supplements Everyone Should Consider with Shawn Wells [18:00] Two guidelines Rachel bases her cardio recommendations on to crush your goals [18:30] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell [27:30] A breakdown on cardio as a stressor and why it's important to strategically add it to your regimen [32:30] Question: What is your take on the very popular 20 minute HIIT training exercise programs? [36:00] EPOC: excess post exercise oxygen consumption [40:00] Benefits of aerobic training [43:30] Question (to be continued!): When tracking heart rate during cardio is the benefit in keeping the heart rate up for a period of time, or being able to rev it up and take it down efficiently that makes the most impact. [48:00] If you have further questions about this episode or in general, please reach out @rachelgregory.cns or visit her website THINGS MENTIONED IN THIS EPISODE: Episode 33: Top 5 Supplements Everyone Should Consider with Shawn Wells Episode 45: The Science of Body Recomposition with Dr. Bill Campbell Proper Exercise Programming and Planned Movement are Necessary --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	10 Nov 2020	#69 - All Things CBD with Brendan Ruh	00:57:24
To watch this episode, please visit Rachel’s YouTube channel. Listeners can find Brendan Ruh at his website scmedicinals.com and santacruzpaleo.com on Instagram @santacruzmedicinals and @santacruzpaleo_. Brendan Ruh is the founder of Santa Cruz Medicinals and Santa Cruz Paleo. While studying Medical Anthropology at UC Santa Cruz, he came across ancestral health and wellness and started to eat a Paleo/Keto diet. He then got into the cannabis industry working in a lab at one of the top cannabis extraction companies. While working in the lab, he started to research CBD and the studies on CBD and other cannabinoids. He realized that CBD works wonders but only in effective doses. While researching CBD brands to use, he found that no brands offered the doses needed at an affordable cost. This led him to create Santa Cruz Medicinals to provide a high-quality, direct to consumer solution for CBD. After founding Santa Cruz Medicinals he is taking the same business principles of high quality products and an ingredient first mentality into Santa Cruz Paleo to provide amazing keto and paleo snacks, functional foods, and supplements. If you want to check out any of the Santa Cruz Medicinals Products you can use the code METFLEXLIFE for 15% off your order at scmedicinals.com. In this episode, we dive into all the basics surrounding CBD, understanding how to start with CBD products, how to find quality CBD, the difference between CBD and THC, using CBD to help with anxiety, sleep, stress, and more! "Curing something is going to require multiple angles of attacking it through nutrition, sleep, movement, and supplementation." Brendan Ruh Top Takeaways: How to find quality CBD A quick equation to use to figure out CBD dosage for yourself Facts and myths behind sativa and indica strains Two risky elements to look out for in CBD Benefits of adding CBD to your coffee Today’s Questions: What is CBD? What is the difference between CBD and THC? What do you look for if you're looking for quality CBD products? What types are best? Does the dosing differ from person to person? If you don't feel anything, is it still working? Can you explain what the endocannabinoid system is? Does CBD have anti-inflammatory properties? Will it show up on a job drug screening test? Can you take too much CBD? Vitamins, minerals, and/or herbal supplements known to improve CBD function? I've read that CBD helps with IBS. Is this true? Is it good to cycle CBD? Have you heard about anyone getting really bad headaches from taking CBD? Show Notes: [0:00] Welcome back to MetFlex and Chill! Rachel gives an overview of today’s episode: All Things CBD [1:00] A quick overview of today’s episode and questions asked [1:30] If you want to check out any of the Santa Cruz Medicinals Products you can use the code METFLEXLIFE for 15% off your order! [2:00] If you’re enjoying the show, the best way to help grow it is to leave a review on itunes podcast app or take a screenshot of the episode and tag @rachelgregory.cns if you share to your instagram stories [2:30] If you would like to watch the guest episodes check out Rachel’s YouTube Channel [3:00] Rachel introduces Brendan Ruh @santacruzmedicinals to the listeners! [4:30] Question: What is CBD? [7:00] Question: What is the difference between CBD and THC? [7:30] The Entourage Effect [9:00] Question: What do you look for if you're looking for quality CBD products? What types are best? [10:00] Cannabidiol Reduces the Anxiety Induced by Simulated Public Speaking in Treatment-Naïve Social Phobia Patients [11:30] Question: Does the dosing differ from person to person? [12:00] A systematic review of cannabidiol dosing in clinical populations [12:30] A simple equation to use to figure out how much CBD dosage to start with [13:30] Question: If you don't feel anything, is it still working? [16:30] Question: Can you explain what the endocannabinoid system is? [16:30] CB1 Receptors and CB2 Receptors [17:30] Sativa vs. Indica [18:30] What is a terpene wheel? [20:30] Question: Does CBD have anti inflammatory properties? [20:30] Cannabinoids as novel anti-inflammatory drugs [24:00] Question: Will it show up on a job drug screening test? [24:30] H.R.3884 - Marijuana Opportunity Reinvestment and Expungement Act of 2019 [26:00] Proposition 64 [26:30] Heavy Metals and Pesticides in CBD [27:30] Question: Can you take too much CBD? [29:30] Adaptogenic Mushrooms [30:00] Question: Vitamins, minerals, and/or herbal supplements known to improve CBD function? [32:30] Deep Sleep Formula [34:30] Question: I've read CBD helps with IBS. Is this true? [35:00] Cannabinoids as novel anti-inflammatory drugs [36:30] Question: Is it helpful for adrenal fatigue? [39:30] Question: Is it good to cycle CBD? [40:30] Question: Have you heard about anyone getting really bad headaches from taking CBD? [44:30] Question: What is something that you've changed your mind about in the last year? And why? [47:00] Question: Is there anything you've personally been experimenting with? Or implemented lately in your own nutrition, fitness lifestyle that you've noticed benefits from? [49:00] Where to start with Santa Cruz Medicinals! [51:00] What is CBG? [51:30] Launching Santa Cruz Paleo! [54:30] You can find Brendan at @santacruzmedicinals and @santacruzpaleo_ [55:00] If you want to check out any of the Santa Cruz Medicinals Products you can use the code METFLEXLIFE for 15% off your order! --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	26 Nov 2021	#141 - Keys To Growing Muscle As A Female Part 2 with Alex Bush	00:56:01
To watch this episode and other past episodes, please visit Rachel’s YouTube channel. Listeners can find Alex Bush at his website www.physiquedevelopment.com, on Instagram @alexbush_, and YouTube @Physique Development Alex Bush is a coach, trainer, and co-founder of the online coaching platform, Physique Development. He has a bachelor's degree in Exercise Science as well as several continuing education certifications including N1, PN1, and CSCS. Alex has been coaching for 8 years and has worked with over a thousand competitive physique athletes as well as lifestyle clients. Alex resides in Ohio with his wife, Sue, and Pups, Gus & Tucker. In this episode, Alex and Rachel discuss the remaining key factors to growing muscle as a female: why you could be getting in your own way at the gym, how much time you should invest in a building phase, how to find balance while also making physique progress, and much more! “Discipline Leads to Freedom.” Alex Bush Top Takeaways: How to get the most out of an RDL Alex’s recommended amount of time to be in a building phase Try this tip if the scale causes stress but you still want to see progress over time Accountability is key. Why even coaches need coaches! Show Notes: [0:00] Trailer introduction to the episode [1:00] Welcome back to MetFlex and Chill! Rachel welcomes guest Alex Bush @alexbush_ to the listeners [3:00] Keys To Growing Muscle As A Female Part 1 with Alex Bush [4:00] Fourth Key: Exercise Execution [6:00] How to get the most out of an RDL [10:00] Question: Can you speak to the difference between sensation versus actual tension and stimulus in the muscle tissue?? [16:00] Fifth Key: Periodized Training / Progressive Overload of Stimulus [23:00] Sixth Key: Time/ Patience [26:00] Question: What's the minimum time frame that you would recommend someone go through a building phase? [31:00] Episode 104: 8-Month Building Phase Results & Plan For Next Cut [36:30] Seventh Key: Audit Social Media Outlets [40:00] Eighth Key: Life Outside of Training - 'Balance' [43:00] “Discipline Leads to Freedom.” Alex Bush [46:00] Benefits of investing in a coach! [52:00] If you’re listening to this and want to apply for one-on-one coaching with Rachel check out www.metflexlife.com/apply. [53:00] Episode 140: Keys To Growing Muscle As A Female Part 1 with Alex Bush [54:00] Listeners can find Alex Bush at his website www.physiquedevelopment.com, on Instagram @alexbush_ and YouTube @Physique Development [55:00] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner. --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge." Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility. You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com Social Links: Youtube: @rachelgregory Instagram: @rachelgregory.cns TikTok: @metflexlife Facebook: @metflexlife Primary Programs: Keto For Women Muscle Science For Women
	04 Feb 2022	#151 - Metabolic Flexibility: What Is It, How It Works, and Why it Matters	00:42:27
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter In this episode, Rachel dives into all things MetFlex! She explains what metabolic flexibility is, the benefits of being metabolically flexible, the importance of being metabolically flexible if there are any negatives to metflex, and more! “Metabolic flexibility is simply your ability to adapt to whatever fuel source is available.” -Rachel Gregory Today's Questions: What is metabolic flexibility? Why is metabolic flexibility important? How do you know if you're metabolically flexible? How do you measure metabolic flexibility? What are the benefits of metabolic flexibility? What are the negatives of metabolic flexibility? How do you achieve metabolic flexibility? Top Takeaways: Telltale signs you are metabolically flexible Objective and subjective ways to measure just how metabolically flexible you are Short and long term benefits of metabolic flexibility Benefits to using different fasting protocols to help achieve metabolic flexibility Show Notes: [0:00] Welcome back to MetFlex and Chill! Today’s episode is a solo episode surrounding the topic of Metabolic Flexibility aka MetFlex! [1:00] If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! :) [2:00] Another great way to help grow MetFlex and Chill is to share a screenshot of an episode you enjoyed or found value in, add it to your story, and tag @rachelgregory.cns for a reshare [3:00] Question: What is metabolic flexibility? [3:00] “Metabolic flexibility is simply your ability to adapt to whatever fuel source is available.” -Rachel Gregory [4:00] Question: Why is metabolic flexibility important? [7:00] Benefits of metabolic flexibility [7:30] Question: How do you know if you're metabolically flexible? [12:30] Question: How do I measure metabolic flexibility? [13:00] Episode 35: The Power of Monitoring Glucose Levels with Kara Collier [15:00] How to measure your blood ketone levels [18:00] Subjective metrics of how to measure metabolic flexibility [22:30] Question: What are the benefits of metabolic flexibility? [22:30] “The first benefit of metabolic flexibility is in the name- more flexibility!”-Rachel Gregory [27:30] Question: What are the negatives of metabolic flexibility? [28:00] Question: How do I achieve metabolic flexibility? [40:30] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! :) THINGS MENTIONED IN THIS EPISODE: To view the entire MetFlex Library on YouTube check it out HERE! Episode 35: The Power of Monitoring Glucose Levels with Kara Collier How to measure your blood ketone level --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge." Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility. You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com Social Links: Youtube: @rachelgregory Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Facebook: @metflexlife Primary Programs: The Flex Fam Keto For Women Muscle Science For Women
	08 Dec 2020	#77 - Metabolic Flexibility Round Table with Robert Sikes & Kim Howerton	01:30:33
To watch this episode, please visit Rachel’s YouTube channel. Listeners can find Robert Sikes at his website Keto Savage, on Instagram @ketosavage, on Facebook @TeamSavage, and You Tube @LiveSavage. Listeners can find Kim Howerton at her website kimhowerton.com, on Facebook @theketonist, and on Instagram @theketonist. Robert Orion Sikes is a lifetime natural, competitive bodybuilder. He formulated his own approach to contest prep nutrition leveraging keto, and earned his pro-status with bodybuilding in 2017. Robert has since dedicated his life to learning and teaching others the benefits of following a well formulated, ketogenic lifestyle. The lessons learned led to his creation of the Keto Brick, a 1,000 calorie, ketogenic performance meal. Robert now works alongside his wife Crystal and their amazing team to continually create content and add a ton of value within this community. His mission is, and will continue to be, empowering others to believe in themselves and truly tap into their full potential by optimizing their body and mind. Kim Howerton struggled with her relationship with food from the time she was 8. As the years went by and her health problems mounted, she felt at the mercy of her body and out of control with her weight. A dedicated seeker of pleasure, she realised that life in a body that was always in pain was no way to live; that a pleasurable life starts by living in a body that feels good. Enter Keto – a life that has brought together her love of satisfying, delicious foods in a way that makes her actually feel good. In this episode, Rachel, Robert and Kim dissect the concept of metabolic flexibility, today’s dietary pitfalls, metabolic IN-flexibility, food guilt, carbs on a spectrum, keto treats and more! "There's going to be groups of people that do better with moderation and groups of people that do better with elimination. I don't think one is right or wrong...I think it's just very individualized." Robert Sikes "I think one of the enemies of sustainability is dogmatism. I think probably all of us would agree that you have to be at least mentally flexible enough to say, 'Hmm, I wonder if this is still the best thing for me to do?'" Kim Howerton "You have to be very careful when you're tipping this seesaw of moderation because in this day and age, it's just so hard to moderate the hyperpalatable crap that's all around us." Rachel Gregory Top Takeaways: Robert’s perspective on metabolic flexibility Hormones and how its correlated with caloric intake Truth about net carbs vs. total carbs Whole foods vs. processed keto treats Benefits of strategic carbs for performance Show Notes: [0:00] Welcome back to MetFlex and Chill! Rachel introduces today’s episode as a roundtable discussion all things keto, performance, metabolic flexibility with Robert Sikes @ketosavage and Kim Howerton @theketonist [1:00] We’re Live! Today is a roundtable discussion all things keto, lifestyle, experiences, surrounding metabolic flexibility [3:00] Rachel @rachelgregory.cns introduces herself to the listeners and gives a brief background of her work in the health and wellness space [5:00] Kim @theketonist introduces herself to the listeners and gives a brief background of her work in the health and wellness space [7:00] Robert @ketosavage introduces him to the listeners and gives a brief background of his work in the health and wellness space, coaching, and as a business [9:00] Question: What is the concept of metabolic flexibility? [19:00] Question: Are there any significant studies that are well conducted to illustrate how your body forgets how to use glucose for energy after you've been keto? [23:30] Physical attributes to incorporating carbs [35:30] Carb ups and is it really required for women to regulate hormones? [43:30] A Low-Carbohydrate Ketogenic Diet Combined with 6-Weeks of Crossfit Training Improves Body Composition and Performance [45:00] Level of adaptation [46:30] Question: Robert, do you have any inclination to try to incorporate carbs, and do an experiment on yourself to see how you react? [49:00] Using carbs as a ‘supplement’ for performance [54:30] Carbs on a spectrum [58:00] Are you mentally flexible? [1:01:00] Processed treats and keto treats [1:03:30] Roberts perspective on being diligent and incorporating treats [1:08:30] Kim’s breakdown on keto ‘training wheels’ [1:11:00] Total Carbs vs. Net Carbs: I think whether you choose to eat more carbs or less carbs, either way, you should be honest with those carbs and count total carbs [1:23:00] Using kids or other family members in the house as a means to eat poorly [1:27:30] You can find Rachel @rachelgregory.cns and her website www.metflexlife.com [1:28:30] You can find Kim at kimhowerton.com and on Instagram @theketonist and Robert Keto Savage on Instagram at @ketosavage and YouTube @LiveSavage [1:29:00] If you’re enjoying the show please share! Take a screenshot of the episode and tag Rachel @rachelgregory.cns and if you leave a review on itunes it will also help spread the word! Thanks and See you next time! --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	05 May 2023	#210: Achieving Optimal Health with Stan Efferding	01:06:02
Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel’s NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women About Rachel: Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life. Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
	10 Dec 2021	#143 - Training While Injured, Using Lifting Tools, Squatting Misconceptions, and More with Dr. Zachary Long	00:50:47
To watch this episode and other past episodes, please visit Rachel’s YouTube channel. Listeners can find Dr. Zachary Long at his website thebarbellphysio.com and http://performanceplusprogramming.com, and on Instagram @thebarbellphysio and @performanceplusprogram Dr. Zachary Long is a physical therapist in Charlotte, North Carolina, and runs an industry-leading fitness website “The Barbell Physio” where he is a trusted resource to thousands of athletes, coaches, and health care professionals across the United States and beyond. Additionally, Dr. Zach teaches with the Institute of Clinical Excellence in their “Fitness Athlete” division where he helps medical professionals better understand the needs of CrossFitters, powerlifters, and weightlifters. Zach is a Board Certified Sports Specialist, Level One CrossFit Trainer, NASM Performance Enhancement Specialist, and certified SFMA practitioner. In this episode, Dr. Zachary Long and I chat about some of the most common mistakes people make when it comes to injury rehab, misinformation surrounding squat depth and why squatting with your knees over your toes isn’t an inherently “bad” thing, why (and how) CrossFit training can lead to muscle or hypertrophy gains, and much more! “Our goal should always be ‘how close can we be to our intended stimulus in the workout without slowing down the healing process.’ And when we do that, we're going to be significantly better off in the long term.” Dr. Zachary Long Top Takeaways: Why resting is often the worst thing you can do when injured and what you should do instead. How CrossFit training can lead to muscle gains Benefits of using modalities such as lifting shoes or heel elevation, wrist straps, and weight belts. Squatting misconceptions & misinformation How to know if you should be stretching something vs. strengthening something Show Notes: [0:00] Intro to episode trailer [0:30] Rachel gives a brief introduction of guest Dr. Zachary Long [1:30] Welcome back to MetFlex and Chill! Rachel welcomes guest, Dr. Zachary Long, @thebarbellphysio to the listeners [2:00] Dr. Long gives an intro to himself and how he got into sports and physical therapy [3:30] Question: If it is not resting, what should we be focusing on instead when we get an injury? [7:00] Question: What other modifications aside from rest would you focus on? [8:30] “Our goal should always be - how close can we be to our intended stimulus in the workout without slowing down the healing process - And when we do that, we're going to be significantly better off in the long term.” Dr. Zachary Long [9:00] Question: Is there any validity to R.I.C.E? (Rest Ice Compression Elevation) [11:00] Question: What are your thoughts on NSAIDs? [12:30] Question: How do you know if you should be stretching something versus strengthening something? [15:00] Question: Do you use foam rolling and massage therapy in your practice? [20:30] Question: Limiting factors in training - should we try to “fix” them or is it okay to use external ‘help’ depending on the goal? [24:00] Question: In terms of squatting, is it okay if your knees travel over your toes? [32:30] Question: Can you chat about how lots of CrossFit athletes get super jacked? [35:00] Question: Is there anything specific that you personally do with your clients to help with accessory movements that they might not be getting in a typical CrossFit workout? [39:30] Question: When is it beneficial to use a lifting belt? [43:30] Valsalva maneuver [44:30] Using external lifting tools depending on your goals [46:30] Question: Is there anything you’ve changed your mind about in the past year, and why? [49:00] To check out more from Dr. Zachary Long at his website thebarbellphysio.com and http://performanceplusprogramming.com, and on Instagram @thebarbellphysio and @performanceplusprogram [50:00] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner. --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge." Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility. You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com Social Links: Youtube: @rachelgregory Instagram: @rachelgregory.cns TikTok: @metflexlife Facebook: @metflexlife Primary Programs: Keto For Women Muscle Science For Women
	16 Apr 2021	#109 - Q&A: Structuring Your Training Around 5 Foundational Movement Patterns + How To Find Your Personal Protein Requirements	00:27:24
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/ Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter In this episode, Rachel chats about the 5 movement patterns you should be doing in your training to hit all the major muscle groups, benefits of prioritizing protein and why it’s considered the “super macro,” how to calculate grams of protein to consume a day based on your goals and current body weight, and more! “Protein is by far the most important macronutrient when it comes to both preserving and building muscle and burning body fat, as well as supporting your body’s daily functions.” Rachel Gregory Today's Questions: What are your top five full-body exercises for beginners? What’s the best way to know how much protein to eat? Top Takeaways: Five main movement patterns you should have in your training Reasons protein is considered the super macronutrient Is it unsafe to consume a high protein diet? How to calculate how much protein you should shoot for based on you as an individual Show Notes: [0:00] Welcome back to MetFlex and Chill! Today’s episode is a Friday Q&A! Friendly request: please head over to iTunes to leave a rating and review to help grow the show! [1:00] Question: What are your top 5 full-body exercises for beginners? [2:00] Focus on structuring your workouts based on movement patterns rather than specific exercises [2:30] Five main movement patterns to focus on [3:00] #1 Knee dominant or knee flexion [6:00] #2 Hip dominant or hip hinge [6:30] #3 Pushing movements: horizontal and vertical [7:30] #4 Pulling movements: horizontal and vertical [8:00] #5 Core or Spinal Movements [9:00] Check out Episode 32: Building An Anti-Fragile Core: The Secret To Sexy AND Functional Abs [11:00] What’s the best way to know how much protein to eat? [11:30] Episode 100: How To Choose The Best Protein Sources: Top 6 Questions To Ask Yourself, Episode 93: Muscle Centric Medicine with Dr. Gabrielle Lyon, Episode 43: All Things PROTEIN with Shawn Wells [11:30] Protein is by far the most important macronutrient when it comes to both preserving and building muscle and burning body fat, as well as supporting your body’s daily functions. [16:00] Protein Study 1: A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males, Protein Study 2: Controversies Surrounding High-Protein Diet Intake: Satiating Effect and Kidney and Bone Health [16:30] Is it unsafe to consume high protein? [20:30] How to figure out how much protein you should generally shoot for per day [25:30] If you’re interested in one-on-one coaching check out www.metflexlife.com/apply [26:30] Any questions you want answered feel free to email Rachel at rachel@metflexlife.com [27:00] If you’re enjoying this episode or any prior please share to help grow the show! Take a screenshot of the episode and tag Rachel @rachelgregory.cns on IG or head over to iTunes to leave a rating and review THINGS MENTIONED IN THIS EPISODE: Episode 32: Building An Anti-Fragile Core: The Secret To Sexy AND Functional Abs Episode 100: How To Choose The Best Protein Sources: Top 6 Questions To Ask Yourself Episode 93: Muscle Centric Medicine with Dr. Gabrielle Lyon Episode 43: All Things PROTEIN with Shawn Wells Protein Study 1: A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males Protein Study 2: Controversies Surrounding High-Protein Diet Intake: Satiating Effect and Kidney and Bone Health If you’re interested in one-on-one coaching check out www.metflexlife.com/apply --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	05 Nov 2021	#138 - Neurotype Training and The Personality Diet with Mike Millner	00:49:57
To watch this episode, please visit Rachel’s YouTube channel. Listeners can find Mike Millner at his website www.Neurotypetraining.com , and on Instagram @coach_mike_millner Mike Millner has been a high-level nutrition coach for almost 10 years. He has a gift for understanding the psychological and physiological needs of his clients, which has led to thousands of success stories. His personality-based approach with an emphasis on mindset has been featured in Thibarmy.com, Nutritional Coaching Institute, Ever Forward Radio, True Transformation, and many others. Mike believes the most important thing is connecting with you and understanding where you’re at in your journey. Personally, he has been on every end of the spectrum when it comes to dieting and everywhere in between. He’s been ashamed, insecure, overweight, orthorexic, skinny fat, and finally embarrassed to step foot in the gym. But he’s come out the other side into a place of balance, harmony, and good health. Mike’s goal is to help as many people as possible to navigate through life as a healthy individual in a way that’s sustainable and enjoyable. As Mike would tell you – your personality is the key. In this episode, we chat all about the mind and body connection, three personality types and how to align your nutrition with each one, why chronic dieting could be working against your goals, and much more! “The middle ground is where the magic happens.” Mike Millner Top Takeaways: Benefits of aligning your nutrition goals with your personality traits Mikes breakdown of personality types in 5 different categories and how to structure nutrition plans based on personality type Why always eating less is ultimately leading to weight gain Ditching the all or nothing mindset Show Notes: [0:00] Rachel gives a brief bio about guest Mike Millner to the listeners [1:00] Welcome back to MetFlex and Chill! Rachel welcomes guest Mike Millner @coach_mike_millner to the listeners [1:30] Keto + CrossFit & Metabolic Flexibility with Rachel Gregory [1:30] Mike dives into his life journey and what lead him into the nutrition and fitness industry [5:30] How Mike’s podcast got its name: Mind Over Macros [7:00] Question: How do you think personality plays a role in individualized nutrition? [8:00] “Stop Fighting Against Your Personality” Christian Thibodeau [10:30] Neurotransmitter Systems that drive the majority of a person's behavior [13:30] What is glutamate? [19:00] Three personality types and how nutrition aligns within each one [25:00] Question: Can you explain why always eating less and being in a deficit can actually hinder fat loss in some circumstances? [32:00] Question: How do you approach your clients when it comes to spending time in a maintenance phase and getting out of a chronic dieting phase? [40:00] Question: Is there anything from a psychological standpoint that helps you to explain to your clients that it's not perfection that makes the difference, it's consistency over time? [43:30] “As long as you keep moving forward, consistency is going to be the most important part of this process.” [46:00] “The middle ground is where the magic happens.” [46:00] Question: Is there anything that you've changed your mind about in the past year? And why? [47:30] You can find Mike Millner on IG @coach_mike_millner or his Mind Over Macros podcast wherever you tune into listening. You can take the personality assessment at neurotypetraining.com [48:30] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner. --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge." Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility. You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com Social Links: Youtube: @rachelgregory Instagram: @rachelgregory.cns TikTok: @metflexlife Facebook: @metflexlife Primary Programs: Keto For Women Muscle Science For Women
	28 Jan 2022	#150 - How To Optimize Gut Health with Dr. Halie Schoff	00:59:43
To watch this episode and other past episodes, please visit Rachel’s YouTube channel. Don’t forget to join Rachel’s weekly newsletter, The Friday Flex here: http://www.metflexlife.com/newsletter Listeners can find Dr. Halie Schoff at her website www.drhalieschoff.com and on Instagram @drhalieschoff Dr. Halie Schoff is a licensed and practicing Chiropractor, Integrative Health Practitioner, and Podcaster with a Master's in Applied Clinical Nutrition. She is a former collegiate athlete who has a passion for teaching people how to bridge the gap between fitness and holistic health. With a focus on women's hormones and gut health, Dr. Halie has helped hundreds of people all over the world regain their health through lifestyle, optimal diet, movement, and functional practices. Dr. Halie is incredibly outspoken about informed consent around birth control and aims to help those that she works with understand the root cause of their hormone imbalances. Her main goal is to help you be the alpha of your health by understanding what being optimally healthy means for YOU. In this episode, we chat about how to optimize gut health, common factors that lead to poor gut health including stress, benefits of coffee enemas, what foods to eat to increase prebiotics and probiotics in your gut, and more! Top Takeaways: Common underlying issues that lead to poor gut health How much of an impact your microbiome has on your body composition Benefits of coffee enemas and Epsom salt baths Reasons parasites are more active around a full moon Prebiotic and probiotic-rich foods to add to your diet Show Notes: [0:00] Intro to episode trailer [0:30] Episode 145: Hormonal Imbalance: Root Causes with Dr. Halie Schoff [0:30] Rachel gives a brief bio of guest Dr. Halie Schoff and today’s topic [1:30] Welcome back to MetFlex and Chill! Rachel welcomes guest Dr. Halie Schoff [2:30] Question: Do you want to give our listeners a little background, how you got interested in gut health and your journey through it, and why it’s important? [5:30] Question: Can you speak to the common underlying issues that lead to poor gut health, or bloating? [6:00] What is leaky gut? [9:00] Rachel’s recipe for protein ice cream HERE! [13:30] Question: What's the first step in trying to figure out how to optimize gut health? [18:30] Question: Can you explain how gut health affects hormones and its relationship to fat loss/weight loss? [23:30] Question: Question: Can you explain to the listeners what Candida, parasites, and yeast are and how to go about mitigating them if you have them? [24:00] What is SIBO? [32:30] Question: If you’re new to these techniques to manage parasites etc. where would you recommend someone start? [34:00] @Ashleytaylorwellness —> Free Coffee Enema Course [36:30] Question: What are the most common symptoms of having a parasite? [38:30] Question: Can you dive into the basics of probiotics and if you should consider taking them? [39:00] Spore based probiotics [40:00] Microbiome Labs MicroSporeBiotic, Cellcore, Thrive [41:30] Question: What are some examples of prebiotic and probiotic-rich foods? [44:00] Standard process digestive enzyme [49:00] Question: How do we know if we have low stomach acid? What are some symptoms and how do you mitigate that? [51:00] Question: What would be the first step to help support stomach acid production? [53:00] Question: Why is Pepto Bismol something everyone goes to for a stomach ache? [52:00] Apple Cider Vinegar [56:30] Episode 145: Hormonal Imbalance: Root Causes with Dr. Halie Schoff [57:00] Listeners can find Dr. Halie's programs and podcasts at her website www.drhalieschoff.com and on Instagram @drhalieschoff [57:30] Ep. 2: Gut Health, Leaky Gut, Autoimmunity + The Immune System [58:30] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner. --- Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge." Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility. You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com Social Links: Youtube: @rachelgregory Instagram: @rachelgregory.cns TikTok: @metflexlife Facebook: @metflexlife
	21 Apr 2023	#208: How to Train Your Mind, Nervous System, and Intuition with Natalie Newhart	01:02:01
Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel’s NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women About Rachel: Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life. Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
	26 Jan 2021	#91 - What’s In Your Wine? with Todd White	01:01:18
To watch this episode, please visit Rachel’s YouTube channel. Listeners can find Todd White at his website www.dryfarmwines.com, and on Instagram @dryfarmwines After 15 years in the wine business, Todd’s life is dedicated to educating and helping people make better choices about food, nutrition, and how they think about consuming alcohol. As the founder of Dry Farm Wines, a writer, speaker, and a leader in the organic/Natural Wine movement, he has widely educated communities on conscious consumption. Dry Farm Wines sources pure Natural Wines and lab tests them to ensure each bottle is sugar free (0-0.15g per glass), lower in sulfites, and lower in alcohol (under 12.5% alc/vol). The wines are friendly to low carb, Paleo, ketogenic, and low sugar diets. Dry Farm Wines is dedicated to supporting small natural growers, currently sourcing from 600 family farmers who preserve 87,000 acres of organic vineyards and save 1.4 billion gallons of water annually by not irrigating their vines. They vet each grower’s practice and support those who focus on regenerative farming, biodiversity, hand harvesting, and the absence of industrial additives. Dry Farm Wines is proud to be the largest Natural Wine merchant in the world, bringing awareness to Natural Wine consumption and supporting farmers who honor the soil. In this episode, we talk about differences in natural, organic and conventional wines, how red wine actually gets its color, reasons sugar is left in conventional wines and more! "There are 76 additives approved by the FDA for the use of winemaking. And the reason that most consumers don't know about these additives, is because the wine industry has spent millions of dollars in lobbying money to keep wine contents labeling off of bottles." Todd White Top Takeaways: Todd explains the difference between natural wines, organic wines and conventional wines The reason irrigation is not used at dry farm wines Why conventional wine bottles don’t have nutritional labels Three attributes that make a natural wine A common myth about red wine debunked Today’s Questions: What does the term ‘dry farm’ mean? What are the differences between your wines and the average, commercial wines? Do your wines have lower levels of histamines than other wines? Do you sell the bottles individually at local stores? What’s the difference between your wines and companies like FitVine? Show Notes: [0:00] Welcome back to the show! Rachel gives a brief breakdown about today’s episode surround alcohol, specifically wine [2:00] Rachel introduces Todd White to the listeners! [2:30] Todd dives into his experience of ‘biohacking’ [6:00] Additives in traditional bought wines [12:00] Question: Can you start with explaining what the term ‘dry farm’ means? [17:00] Natural wines versus conventional wines [32:00] Question: Can you chat about some of the major differences between your wines and average, commercial wines? [37:00] FDA government approved additives [41:00] Question: Do your wines have lower levels of histamines than the average wines? [43:30] Question: Do you sell the bottles individually at local stores? [45:00] Todd shares where you can find natural wine if you don't buy it from them [46:30] Raisin [48:30] For a penny you can grab a bottle of dry farm wines to try! [51:00] Question: What is the difference between your wines and companies like FitVine? [53:30] Question: Is there anything that you've personally changed your mind about in the last year? And why? [56:30] If you’re interested in checking out Dry Farm Wines and receiving a penny bottle in your first order, go to dryfarmwines.com/metflexlife [56:30] Listeners can find Todd White at his website www.dryfarmwines.com, and on Instagram @dryfarmwines [57:30] If you’re interested in checking out Dry Farm Wines and receiving a penny bottle in your first order, go to dryfarmwines.com/metflexlife [58:30] If you’re enjoying the show please share and tag @rachelgregory.cns on social media or head over to itunes and leave a review to help grow the show and share feedback! [59:00] Check out www.metflexlife.com for all nutrition tips, recipes, programs and other free content available! --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	02 Dec 2022	#188: Protein Sparing Modified Fasts (PSMF) with Robert Sikes	01:14:37
Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel’s NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women About Rachel: Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life. Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
	31 Dec 2021	#146 - Q&A: Gaining Muscle In A Deficit, How Much Protein Per Meal, Cutting Calories On Keto, and More!	00:35:30
The Muscle Science for Women Program is still open with a few spots left! Check it out at www.metflexlife.com/msw. To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter In this episode, Rachel takes on listener questions related to gaining muscle while being in a deficit, how to optimize muscle protein synthesis and daily protein intake, signs and symptoms to look for when trying to become more metabolically flexible, and more! Today's Questions: Can you gain muscle while in a slight deficit or are you just lifting to maintain? How much protein do you need per meal when building muscle? How long should you stay strict keto before flexing? If doing a cut on keto, do you track and cut calories like on other diets? Top Takeaways: Essentials to focus on if you want to gain (or at least maintain) muscle while in a deficit Questions to ask yourself if and when you’re ready to try keto Rachel’s daily recommendation on protein intake to optimize muscle protein synthesis Signs and symptoms your body might be ready to start incorporating carbs back into your diet Show Notes: [0:00] Welcome back to MetFlex and Chill! Today’s episode is a Solo Q&A! THE Muscle Science for Women Program is still open with a few spots left! Check it out at www.metflexlife.com/msw. The official start date for this round is JANUARY 10th! [2:00] Question: Can you gain muscle while in a slight deficit or are you just lifting to maintain? [5:00] Essentials to focus on for optimizing muscle growth [10:00] Question: How much protein do you need per meal when building muscle? [13:00] Daily recommendation on protein intake to optimize muscle protein synthesis [19:30] If you’re interested in the Muscle Science For Women program check it out HERE! [20:00] Question: How long should I stay strict with keto before flexing? [22:30:] For more info on Rachel’s Keto KickStart Program check it out at www.metflexlife.com/keto-kickstart [28:30] Question: If doing a cut on keto, do you track and cut calories like on other diets? [32:00] Is keto the best diet for weight loss? [34:00] If you’re interested in learning more about the MSW program please don’t hesitate to reach out at rachel@metflexlife.com or check out the program at www.metflexlife.com/msw THINGS MENTIONED IN THIS EPISODE: If you’re interested in the Muscle Science For Women program round 2 starts January 10th! Check out other fitness and nutrition programs Rachel offers at www.metflexlife.com/programs Lifting, Dieting, and Fat Loss Q&A with Rachel Gregory --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge." Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility. You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com Social Links: Youtube: @rachelgregory Instagram: @rachelgregory.cns TikTok: @metflexlife Facebook: @metflexlife Primary Programs: Keto For Women Muscle Science For Women
	14 Apr 2020	Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks with Rachel Gregory	00:59:03
Are you ready to be comfortable and confident this summer? In the first MetFlex solo episode, Rachel talks goals during quarantine, shifting perspective, progressing workouts at home, and periodizing your nutrition to include refeeds and diet breaks. “Start focusing on what you can do RIGHT NOW to shift your perspective and take action on the things that will move you towards becoming the best and most badass version of yourself!” Rachel Gregory To learn more and work with Rachel, visit her website: https://www.killinitketo.com/ Top Takeaways: It’s important to have a finish line when going into a ‘cut’ or ‘fat loss phase.’ You can’t always be in a deficit. There are so many different options for progressing exercises at home as long as you focus on the right things (i.e., unilateral work, effective reps, mind-muscle connection, RPE/RIR, eccentrics, etc.) You must be SUPER clear on your ‘why’ and have someone (a coach) to help you. Even coaches need coaches. Periodizing your nutrition to include refeeds and diet breaks is a must to help prevent some of the negative effects that occur with dieting and metabolic adaptation. What you give power to, has power over you. Everything we see is perspective. Show Notes: [6:00] You can’t always be in a deficit [7:30] The perfect time to diet, and changing your mindset [9:00] Gym closures across the nation and working out at home [14:30] Drop-sets and Myo-reps [19:00] Get creative with your at-home exercises! [23:00] How to thrive in an unknowable future [27:30] The importance of having a coach [28:15] Diet breaks and refeeds [30:00] Bio-Feedback Metrics [34:30] Carbohydrates role in re-feeding [40:00] Refeeding on weekends for the social benefit (5/2 split) [42:00] “Refeeding” not a cheat day! [42:30] Diet Break: a longer-term pause on fat-loss [44:30] The hormonal effect of a diet break [46:30] What is Metabolic Adaptation? [53:00] The Matador study and superior fat loss with refeeds [56:00] Keep reminding yourself of your “Why” THINGS MENTIONED IN THIS EPISODE: Contact Rachel via her website here. [Podcast] Stress and Fat Loss, Hormone Balance, and Carb Cycling with Ali Miller [Blog] Why All Calories Are NOT Equal! Join the Keto For Women Program Bill Campbell’s study on Refeeds & Diet Breaks --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	10 Jul 2020	Breaking Fat Loss Plateaus and Becoming A Metabolically Flexible Badass with Kristin Andel	00:55:24
Today’s special guest is Kristin Andel, a member of Rachel’s MetFlex Tribe. If you're not familiar with the MetFlex Tribe, it's made up of the women who have gone through the Keto For Women program and are now thriving as metabolically flexible badasses! To learn more about the Keto For Women program and join the waitlist for the next round, visit https://www.killinitketo.com/keto-for-women To learn more and apply to work one-on-one with Rachel, visit her website: https://www.killinitketo.com/ Kristin is a proud fur mama and wife, and has been living the low-carb lifestyle for nearly 2 years. She is a landscape architect and development planner by day, and a water-loving, pole fitness enthusiast by night. She holds a master’s degree in Urban Planning from UC-Irvine and is the co-owner of a Rhode Island Based Stand up paddleboard lesson and tour company with her husband. Kristin enjoys all fitness by sea, land, and air. She is a competitive amateur SUP racer and has competed nationally in amateur Pole competitions, and also loves performing at local charity events and festivals. When she is not in the air, in the water, or designing, you can find her in the kitchen experimenting with her newfound appreciation for carbs and a MetFlex lifestyle! In this episode, Kristin and Rachel talk about Kristin’s experience in Rachel’s Keto for Women Program, the importance of adjusting your goals at certain stages, and the downsides of long-term ketogenic diets. “Any other diet that I did in the past was just that - a diet. And I feel like this is not. I feel like this is a way of life.” Kristin Andel Top Takeaways: The importance of having a coach, and an accountability group A Ketogenic lifestyle often starts with a honeymoon period, but it can be followed by some unwanted side effects Using calorie cycling as a tool for fat loss and paying attention to weekly caloric intake Why fasting can be too much of stressor for some women Ignoring your daily scale fluctuations and focusing on weekly averages You can’t be in a deficit forever Show Notes: [0:30] Rachel’s 12 week Keto for Women program [5:00] Don’t forget to leave a review, and share screenshots! [7:30] Will Rachel be adding to her family? With a FUR BABY?! [8:00] How did Kirstin first get interested in a low-carb lifestyle? [12:00] A 6-mile stand up paddle board race and Kristin’s first Bulletproof Coffee [15:00] ...and then about 6 months in. The halo effect of keto started to wear off and side effects started to kick in [20:00] The Keto Savage Podcast! And MetFlex and Chill with Lady Savage; coming soon. [23:00] For women, with low-body fat, fasting can be too much of a stressor [24:00] The main takeaways from Kristin’s experience with the Keto for Women program [26:00] a planned Metabolic Reset and enjoying carbs after a long period of a strict ketogenic diet [28:30] “Learning how the scale doesn't matter… but it kind of matters!” Ignoring your daily weigh-ins and focusing on your weekly averages [36:00] “You can’t be in a deficit forever” and the importance of continuing to change your goals as you progress [40:00] Calorie cycling and looking at calories on a weekly basis instead of a solely on a daily basis [42:00] PSMF - Protein Sparing Modified Fast [43:00] “But one thing that I noticed, and I think has kind of helped me stick to it, and not gain the weight back is that we gradually increased me to maintenance.” [44:00] the MetFlex Tribe! Rachel’s group of Super Women that support each other in their nutrition, exercise, and life goals. [44:30] One example of a Keto for Women Program mindset challenge: Create a journal [46:00] Hunger Hacks Protein Focused recipe book [48:00] “...you don't have to do it alone. And you will get so much better results if you get support” THINGS MENTIONED IN THIS EPISODE: Keto For Women Program The MetFlex Tribe Keto Savage Podcast Coaching. Coaching. Coaching. --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	15 Sep 2020	#53 - Optimizing Metabolic Flexibility To Get Old Slowly and Die Fast with Kristi Storoschuk	01:04:20
To watch this episode, please visit Rachel’s YouTube channel. Listeners can find Kristi Storoschuk at her website www.krististoroschuk.com or (www.getoldslowly.com), on Instagram @krististoroschuk and on twitter @krististors. Kristi Storoschuk, BSc (Hons.) is a science communicator with a research focus on ketogenic diets, metabolic therapies, and fasting for health optimization. She currently works alongside the world’s leading ketogenic researchers providing scientific education for the mainstream audience. Outside of her research, you will find her traveling the world, doing CrossFit, and optimizing her health through diet and lifestyle. In this episode, we chat about Kristi’s experiences with different diet protocols, how to use carbs as a tool while doing keto, the difference between nutritional ketosis and exogenous ketosis..and much more! "We want our bodies to use whatever fuel we throw at it because at the end of the day, basically every chronic disease is associated with metabolic inflexibility, insulin resistance, and systemic inflammation." Kristi Storoschuk Top Takeaways: How to shift your mindset to look at diets on a spectrum versus ‘one diet fits all’ mindset The difference between nutritional ketosis and exogenous ketosis Why too many veggies could be a negative thing for your gut health The importance of utilizing both fuel sources to maintain metabolic flexibility Show Notes: [0:00] Welcome back to MetFlex and Chill- Rachel introduces Kristi Storoschuk @krististoroschuk to the show [0:30] Kristi’s background and path leading into the health, wellness and holistic health [4:30] Experimenting with different diets and CrossFit [9:00] A breakdown of the view of calories and plant based foods in the health space [13:30] Experimenting with the carnivore diet and some side effects felt during Crossfit [16:00] Possible side effects of consuming too many plants/vegetables [27:30] Kristi’s view on the ketogenic diet involves… carbs!? [28:00] Episode 9: Stress and Fat Loss, Hormone Balance, and Carb Cycling with Ali Miller [28:30] Episode 6: Women’s Health and Related Keto Issues Specific to Women with Dr. Jaime Seeman [31:00] Instead of looking at food as a diet, look at the diets as a spectrum [35:00] Questions: Do you think that the carbs played a role in helping you to regain your period? Or do you feel like it was just because you increased your calorie intake? [46:00] Kristi’s views on exogenous ketones and benefits of using them [49:00] The difference between nutritional ketosis and exogenous ketosis [57:00] Question: Is there anything that you've changed your mind about in the last year and why? [57:30] View on meat and carbohydrates in the diet! [59:00] It comes down to whole foods… and lack of food access sometimes [59:30] You can find Kristi on instagram @krististoroschuk or on her website https://krististoroschuk.com/ --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	28 Oct 2022	#183: How to Optimize Hypertrophy Training Part II with Paul Carter	01:06:04
Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel’s NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women About Rachel: Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life. Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
	16 Sep 2022	#177: The Science of Self Control with Menno Henselmans	01:00:14
Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel’s NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women About Rachel: Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life. Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
	23 Mar 2020	The Truth About Cholesterol with Dr. Bret Scher	01:06:16
Dr. Bret Scher (www.lowcarbcardiologist.com), (https://www.dietdoctor.com/) Dr. Bret Scher is a board-certified cardiologist practicing for fifteen years and has recently become the medical director for DietDoctor.com where he focuses on reframing the narrative of health to include low-carb diets. Dr. Scher has gone beyond traditional medical training and obtained certifications in functional medicine, behavior change, nutrition, and personal training. He is the author of Your Best Health Ever, and he hosts The Diet Doctor Podcast. GIVEAWAY for today’s episode is brought to you by Purity Coffee: 1 winner will receive a FULL YEAR subscription of FREE coffee! I absolutely love Purity Coffee because it's pesticide-free, organic, and tested to ensure it's free of mold and mycotoxins. They deliver right to your door every month! To enter: Subscribe to the MetFlex & Chill podcast Leave a rating and a review mentioning something you learned or took away from this episode. Note: If you have already left a rating and review for a previous episode, you can still enter this giveaway by taking a screenshot of the episode, posting it in your Instagram story, and tagging @rachelgregory.cns for a chance to win! In this episode, we talk about cholesterol myths, blood testing, and Dr. Scher’s definition of Metabolic Flexibility! “Not all science is created equal and not all low carb/keto diets are created equal either.”* Top Takeaways: What lab tests you should actually pay attention to. Why your total cholesterol number is virtually meaningless. Saturated fats are not the devil many people believe. Why the cholesterol you eat is not equal to the cholesterol in your body. Why metabolic flexibility is important for cardiovascular health. Show Notes: [9:50] When Dr. Bret began suggesting the Ketogenic diet instead of medication for Diabetes [10:40] “Deprescribing was not a word that I had ever used before” [11:30] The most important lab metrics for blood testing [12:21] “Total cholesterol is close to meaningless...” [14:15] “If you are metabolically healthy, your LDL particles are going to look and behave differently than if you are not metabolically healthy” [14:50] Low carb and Ketogenic diets are the most powerful intervention for changing the size and density of your LDL and naturally raising HDL, while lowering Triglycerides [16:00] Advanced Lipid testing [17:30] Coronary Artery Calcium Score or “CAC” helpful in indication of possible future cardiovascular event [20:34] LDL measure used in combination with “CAC” in relation to trying a Keto Diet [21:16] Why LDL may go up after change on a Keto Diet [24:00] “On a low carb or Keto Diet insulin naturally goes down.” [25:20] Hyper Responder [27:32] Benefits of low carb/Keto Diet vary from person to person [30:00] Lowering LDL on a low carb diet [31:18] Saturated Fats, are they the devil? [32:37] How to test the quality of scientific study GRADE [37:00] Can you fight popular misinformation/trends about diet? [39:50] “Not all science is created equal and not all low carb/keto diets are created equal either” [40:08] Eggs and Cholesterol, is the yoke really bad for you? [44:10] The bodies relation to fats and cholesterols is more complicated than 1+1 = 2 [46:00] Information on factory manufactured cooking oils [50:08] American Heart Association’s “Heart Healthy Label” [51:18] Metabolic flexibility, cycling carbs on a Ketogenic Diet [56:25] “CGM” Continuous Glucose Monitoring Device [1:01:39] Outro --- Join the FREE MetFLex Life course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	16 Jul 2021	#122 - How To Optimize Hypertrophy Training with Paul Carter	01:12:28
To watch this episode, please visit Rachel’s YouTube channel. Listeners can find Paul Carter at his website http://www.lift-run-bang.com/, on Instagram @coachpaulcarter and @liftrunbang, and on Twitter @LiftRunBang. Paul Carter is a successful bodybuilder, powerlifter, fitness writer, and the founder of Lift-Run-Bang, a popular online coaching platform. Paul has spent almost 30 years of his life devoted to developing training and nutritional strategies that he has used to coach thousands of athletes. He has traveled across the world to speak and teach others how to use these methods to achieve their greatest fitness potential. Paul is the co-author of the Maximum Muscle Bible book and also an avid writer for T-Nation, Muscle and Fitness, Flex Magazine, and Bodybuilding.com. You can find Paul on Instagram @coachpaulcarter and @liftrunbang dropping knowledge bombs and providing practical, science-backed information to help you optimize your training and build your best physique. In this episode, we talk about hypertrophy training mistakes, Paul’s advice around nutritional protocols, muscle tension vs. muscle sensation and how to spot the difference, prioritizing rest and recovery, and much more! “The more unstable a movement, the more degree of compensation can occur. This is not ideal for hypertrophy specific training.” - Paul Carter Top Takeaways: Top 5 hypertrophy training mistakes and how to avoid them Benefits of using machines for hypertrophy training How to properly train your glutes and lats Tension vs. sensation in your muscles and how to read the feedback your body is giving you during muscle contractions LISS vs. HIIT training - the truth about the “afterburn” effect Paul’s recommendations for optimizing your recovery to increase overall results Today’s Questions: In terms of nutritional ideology, what have been the most beneficial nutritional protocols over the years that you recommend to your clients? Do you incorporate any type of fasting into your regimen or with clients? Can you give your perspective on fasting and muscle building in terms of maintaining muscle while fasting? Have you ever tried a PSMF approach? Can you debunk why machines can actually be beneficial and potentially optimal if hypertrophy and muscle building are your main goals? What are the top five biggest mistakes you see with hypertrophy training? How would you distinguish or explain to your clients the difference between mind-muscle connection versus sensation? Thoughts on the maintenance volume research and how that plays out in practice for an advanced trainee. Research states that 1/3 to 1/9 of the volume it takes to gain is sufficient to maintain… but how low can you go and still maintain hypertrophy (assuming effort level is still high)? Do you think this is just a short-term maintenance volume (~3–12 weeks) or do you think we could maintain endlessly with such drastic decreases in volume? Can you debunk some of the myths around interval-style training versus moderate to low-intensity cardio? What's your favorite way to recover? Show Notes: [0:00] Welcome back to MetFlex and Chill! Today’s special guest is Paul Carter @coachpaulcarter [0:30] Maximum Muscle Bible [1:00] Rachel introduces Paul Carter to the listeners [2:00] Paul gives a brief breakdown of how he started his journey in lifting, bodybuilding, and hypertrophy training [5:00] Question: In terms of nutritional ideology, what have been the most beneficial nutritional protocols over the years that you recommend to your clients? [9:30] Question: Do you incorporate any type of fasting or anything like that? I know you have a carb cycling protocol that you put your clients through. [12:00] Question: Can you give your perspective on fasting and muscle building in terms of muscle building and maintaining muscle while fasting? [13:00] “As long as you're lifting hard if you just want to maintain your mass and you’re fasting, you're fasting, as long as you're literally still resistance training, you're still giving your body a reason to retain that lean tissue.” Paul Carter [15:30] Question: Have you ever tried a PSMF approach? [17:00] Episode 114: Protein Sparing Modified Fasts (PSMF) with Robert Sikes [21:30] Question: Can you debunk why machines can actually be beneficial and potentially optimal if hypertrophy and muscle building are your main goals? [27:30] Question: What are the top five biggest mistakes you see with hypertrophy training? [28:30] “Picking movements that don't really fit their structure that well, that's another thing that people do consistently wrong.” Paul Carter [31:30] Misunderstanding between lifting heavy and training to failure and lifting effectively [35:30] Question: How would you distinguish or explain to your clients the difference between mind-muscle connection versus sensation? [36:30] “People get very confused because they will say they feel something in a certain area without understanding from a functional anatomy standpoint what it is that they’re actually feeling.” [38:00] What is neuromechanical matching? [47:00] Question from Bryan Boorstein: Thoughts on the maintenance volume research and how that plays out in practice for an advanced trainee. Research states that 1/3 to 1/9 of the volume it takes to gain is sufficient to maintain… but how low can you go and still maintain hypertrophy (assuming effort level is still high)? Do you think this is just a short-term maintenance volume (~3–12 weeks) or do you think we could maintain it endlessly with such drastic decreases in volume? [54:00] Overtraining and how you gain more by training 3-4-5 days versus 6 [55:30] “Fatigue will consistently suppress your fitness level.” Paul Carter [58:00] Question: Can you debunk some of the myths around interval-style training versus moderate to low-intensity cardio? [1:03:30] Question: What's your favorite way to recover? [1:07:00] Maximum Muscle Bible [1:09:00] If you want to check out Yoke Squad or Garage Gangsters check out Paul Carters link in bio on IG @coachpaulcarter [1:10:30] If you want to check Paul out on social media check out @coachpaulcarter and @liftrunbang [1:11:00] Thanks for listening to that episode with Paul Carter! I appreciate your time and if you want to check out more education and muscle building tips check out his IG @coachpaulcarter or @liftrunbang [1:11:00] If you’re enjoying this podcast and the education Rachel is putting out for you all please help grow the show and leave a raving review for MetFlex on iTunes. [1:11:30] How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner. --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	18 Nov 2022	#186: 8 Tips To Prevent Holiday Weight Gain	00:27:32
Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel’s NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women About Rachel: Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life. Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
	19 May 2023	#212: Metabolic Flexibility: A Lifestyle Approach with Brandon DaCruz	01:10:06
Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel’s NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women About Rachel: Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life. Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
	24 Dec 2021	#145 - Hormonal Imbalance: Root Causes with Dr. Halie Schoff	00:53:52
To watch this episode and other past episodes, please visit Rachel’s YouTube channel. Listeners can find Dr. Hailie Schoff at her website www.drhalieschoff.com and on Instagram @drhalieschoff Dr. Halie Schoff is a licensed and practicing Chiropractor, Integrative Health Practitioner, and Podcaster with a Master's in Applied Clinical Nutrition. She is a former collegiate athlete who has a passion for teaching people how to bridge the gap between fitness and holistic health. With a focus on women's hormones and gut health, Dr. Halie has helped hundreds of people all over the world regain their health through lifestyle, optimal diet, movement, and functional practices. Dr. Halie is incredibly outspoken about informed consent around birth control and aims to help those that she works with understand the root cause of their hormone imbalances. Her main goal is to help you be the alpha of your health by understanding what being optimally healthy means for YOU. In this episode, Dr. Halie Schoff and I chat about the most common root causes of hormonal imbalances, how to support your hormones if you are using a contraceptive or getting off of one, the importance of adequate fat intake to produce progesterone, how to understand what’s happening during your cycle, and more! “I see our female cycle as a vital sign. It's just like our blood pressure. It's just like our heart rate. It's just like our body weight in terms of…how is our health?” Dr. Halie Schoff Top Takeaways: Most common root causes of hormonal imbalances Types of nutrient-dense foods to focus on when getting off birth control Risks and benefits to hormonal and non-hormonal birth control methods How to promote and support the production of progesterone Reasons environmental stressors can wreak havoc on your hormones Show Notes: [0:00] Intro to episode trailer [0:30] Rachel gives a brief bio of guest Dr. Halie Schoff [1:30] Welcome back to MetFlex and Chill! Rachel welcomes guest Dr. Halie Schoff @drhalieschoff [3:00] Dr. Halie gives a brief background of her journey as a collegiate athlete as well as being in the fitness and holistic health space [10:30] Question: What are the risks and benefits of using birth control? [14:30] Question: What are some main focal points for someone to pay attention to when coming off of birth control? [19:30] Question: What would you recommend if someone wanted to switch methods but not completely come off birth control? [22:00] “I see our female cycle as just a vital sign. It's just like our blood pressure. It's just like our heart rate. It's just like our body weight in terms of, how is our health?” Dr. Halie Schoff [25:30] Question: Can you explain what is the female cycle and what is happening during that time so women can better prepare and support themselves for it? [32:00] Foods to support progesterone production [35:00] Question: Can you explain some of the root causes of hormonal imbalances? [42:30] Question: Can you speak to stressors of overtraining and how that can potentially hinder you from achieving your goals? [49:00] Question: Is there anything you’ve changed your mind about in the past year, and why? [51:00] Listeners can check out more from Dr. Hailie Schoff at her website www.drhalieschoff.com, and on Instagram @drhalieschoff and @alpha.chiro.health.wellness and her podcast Alpha Health and Wellness Radio [53:00] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner — You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge." Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility. Social Links: Youtube: @rachelgregory Instagram: @rachelgregory.cns TikTok: @metflexlife Facebook: @metflexlife Primary Programs: Keto For Women Muscle Science For Women
	11 Sep 2020	#52 - Q&A: Most Common Causes of Bloating, Intermittent Fasting vs. Time Restricted Feeding, and Training While Fasted	00:23:38
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/ Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter In this episode, I dive into common causes of bloating and how to remedy them, tips around fasting and time-restricted eating, how to align training to crush your goals in a fasted or fed state, and more! “You want to make sure that you’re in a parasympathetic state [when eating] because that's when you’ll optimize digestion.” Rachel Gregory Today's Questions: Causes of bloating after eating? I start the day with a flat stomach and end it feeling pregnant. What’s the difference between intermittent fasting and time-restricted feeding? Does training outside of your eating window while doing intermittent fasting impact your body in a negative way? Top Takeaways: Common causes of bloating and tips to decrease bloating One super helpful tip to start the production of digestive enzymes Two at-home tests to try if you think you have low stomach acid Tips around fasting and time-restricted eating to best suit your goals Show Notes: [0:00] Welcome back to another Q&A episode! If you’re enjoying this podcast and think someone will too please share :) :) take a screenshot, tag @rachelgregory.cns on Instagram [0:30] If you’re interested in more podcast episodes, 1-on-1 coaching, recipes, free educational content and much more.. visit my website: www.metflexlife.com [1:00] Question #1: Causes of bloating after eating? I start the day with a flat stomach and end it feeling pregnant. [2:00] The most common causes of bloating! [2:30] Bloating cause #1: Not chewing your food enough [3:30] Food preparation and preparing your body to eat actually starts the production of digestive enzymes [4:30] Bloating cause #2: Lacking the necessary amounts of digestive enzymes [5:00] Episode 22: Veggies & Bloating, How To Know If You’re Metabolically Flexible, Low Energy During HIIT, The Lion Diet, and More! [5:00] Bloating cause #3: Drinking too much fluid while you're eating [6:00] Bloating cause #4: Eating in a stressed-out state or focused on something else while you're eating [7:00] Bloating cause #5: Distracted while eating i.e focusing on t.v, phone, etc. [7:30] Bloating cause #6: Veggies [8:00] If you’re interested in tips and tricks on how to properly cook vegetables to decrease bloating check out Episode #22 [8:30] Bloating cause #7: Low stomach acid [8:30] Episode 12: Pre-Workout Nutrition, Testing for Low Stomach Acid, and the Truth About Spiked Seltzer [9:00] Bloating cause #8: eating too large of portion size and eating foods that cause food allergies or intolerances [11:30] Bloating cause #9: Consuming too many sugar alcohols [12:30] Bloating cause #10: Chewing gum! [13:30] Bloating cause #11: Drinking carbonated H2O [14:30] Question #2: What’s the difference between intermittent fasting and time-restricted feeding? [16:00] Common approaches to intermittent fasting [18:30] Time-restricted feeding [20:00] Question #3: Does training outside of your eating window while doing intermittent fasting impact your body in a negative way? [23:00] Thanks for listening! Remember...If you're enjoying these Q&A sessions or podcasts, please make sure to share it out with your friends and family. Take a screenshot of the episode posted on Instagram and tag me @rachelgregory.cns THINGS MENTIONED IN THIS EPISODE: For more tips, free content, and recipes, or to apply to work with me, visit my website Episode 22: Veggies & Bloating, How To Know If You’re Metabolically Flexible, Low Energy During HIIT, The Lion Diet, and More! Episode 12: Pre-Workout Nutrition, Testing for Low Stomach Acid, and the Truth About Spiked Seltzer Intermittent Fasting tools --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	11 Feb 2022	#152 - The Science of Self Control with Menno Henselmans	00:59:15
To watch this episode and other past episodes, please visit Rachel’s YouTube channel. Don’t forget to join Rachel’s weekly newsletter, The Friday Flex here: https://www.metflexlife.com/newsletter Listeners can find Menno Henselmans at his website https://mennohenselmans.com/, and on Instagram @menno.henselmans Menno Henselmans is an international public speaker, scientist, and online physique coach. He has several pro-card-winning clients and international prize winners in physique sports and powerlifting. Menno is also the author of the book - The Science of Self Control where he discusses the essentials of how the human mind works, what willpower is, how to be more productive, how to stick to your diet, how to make your workouts less effortful and how to keep yourself motivated. In this episode, we chat about why dieting should be looked at as a skill to achieve lifelong results, benefits to diet breaks and refeeds to hit your goal, the forbidden fruit effect, and much more! “Dieting is a skill that you need to learn. Everyone needs a lot of experience doing it, especially when it comes to traveling, social eating events, peer pressure. Just having a good diet at home is one thing, but it takes a lot of skill to master it as a whole lifestyle.” -Menno Henselmans Top Takeaways: Artificial sweetener myths debunked The benefits of taking a diet break and how it could get you closer to your ultimate goal Rigid diet control versus flexible diet control Psychological factors that play a part in cravings Show Notes: [0:00] Intro to episode trailer [0:30] Rachel gives a brief background of today’s guest Menno Henselmans [1:30] Welcome back to MetFlex and Chill! Rachel introduces Menno Henselmans to the listeners [2:30] Menno gives a brief background on his journey in the health and nutrition space [3:30] The Science of Self Control [6:00] Question: How can “empty rewards” help us stick to our diet? [9:00] Download your FREE Hunger Hacks Guide! [9:30] Question: Can you speak to the research out there on artificial sweeteners? Are they bad for you? Do they cause gut issues, etc.? [16:00] Are artificial sweeteners bad for your gut bacteria?, Is Aspartame safe? [17:00] Question: Can you talk about diet breaks and refeeds and how they can potentially get you to your end goal quicker? [20:00] Question: Can you talk about the difference between rigid diet control versus flexible diet control? [23:00] “Dieting is a skill that you need to learn. Everyone needs a lot of experience doing it, especially when it comes to traveling, social eating events, peer pressure. Just having a good diet at home is one thing, but it takes a lot of skill to master it as a whole lifestyle.” -Menno Henselmans [25:00] Protein Sparing Modified Fasts (PSMF) \| Robert Sikes & Rachel Gregory [26:00] Question: Can you explain what the forbidden fruit effect is? [45:30] Question: What is your opinion/perspective on low carb vs. low-fat diets? [51:30] Question: In terms of fat intake, what would your general guideline be for the minimum amount of fat that you recommend for clients? [54:30] You can check out more from Menno Henselmans at his website https://mennohenselmans.com/, and on Instagram @menno.henselmans [58:00] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner. --- Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge." Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility. You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com Social Links: Youtube: @rachelgregory Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Facebook: @metflexlife
	24 Nov 2020	#73 - Fit 2 Fat 2 Forty with Drew Manning	00:42:26
To watch this episode, please visit Rachel’s YouTube channel. Listeners can find Drew Manning at his website https://fit2fat2fit.com/, and on all social media platforms @fit2fat2fit. Drew Manning is a well known Keto coach, physical trainer, and NY Times Best Selling Author of the book Fit2Fat2Fit. Best known for his Fit2Fat2Fit experiment that went viral as he documented his 75 pound weight gain and weight loss journey back in 2011. He’s been featured on TV shows such as Dr. Oz, Good Morning America, The View and more. His experiment has become a hit TV show, called Fit to Fat to Fit, airing on A&E & Lifetime. Drew is someone who takes fitness and health very seriously and shares compassion with people who struggle with losing weight. He believes empathy is something that's missing from the fitness industry because not everyone understands how hard it can be. Empathy bridges the gap and is key to understanding why some people struggle with transformation. He’s back in the spotlight with a new challenge he is calling Fit2Fat2Forty! He will be purposely gaining weight AGAIN, while following select “fad” diets and doing them wrong and then losing the pounds by doing them right, all just in time for his 40th birthday in December 2020. In this episode, we take a deep dive into Drew’s second fit2fat2fit journey, the importance of practicing mindfulness, how your diet affects your sex drive, sleep and more! "Living this lifestyle, eating whatever you want and not exercising...it doesn't just make you gain fat, it affects how you show up in your life. It affects you mentally and emotionally. You're a different version of you." Drew Manning Top Takeaways: Pitfalls of doing the ‘dirty’ diet versions of diets like keto, vegetarian, vegan, and paleo Possible long term impacts of yo-yo dieting How your diet affects you physically, emotionally, and mentally How your lifestyle affects you sexually Today’s Questions: Do you think your message is negative at all? Weight and food are a mental game for a lot of people. So just wondering if you think it is the right message? What are you eating? What is your calorie intake compared to what it was before? How many pounds have you been gaining on average per week? Are you gaining weight faster this time around? And if so, would you attribute that to being older? Are you concerned the gain and subsequent loss is doing longer-term damage? Have you noticed anything specifically that's been glaring in your blood work since you’ve started? What are some of the things that you've noticed with sleep and mental clarity? What exercise are you doing and how does it compare to your usual routine? Do you have a training and diet strategy for dropping the weight? Will you use keto? Have you stopped doing meditation? Has the way that you're eating now and the fat gain, affected your sex drive at all? Are you at a point where it's exhausting to be eating this much? What's your favorite food that you've been eating? Show Notes: [0:00] Welcome back to MetFlex and Chill! Rachel gives a brief bio of guest Drew Manning @fit2fat2fit to the listeners! Episode 19: Unexpected Lessons from Gaining and Losing [1:00] A little bit about Fit 2 Fat 2 Forty and the idea around empathy [3:00] If you’re enjoying the show the best way to share it is to take a screenshot and tag @rachelgregory.cns on Instagram and leave a review on iTunes! [3:30] Rachel introduces guest Drew Manning @fit2fat2fit to the listeners! Episode 19: Unexpected Lessons from Gaining and Losing 75 lbs, Keto & CrossFit, Training For 100-Mile Race with Drew Manning [4:00] Drew gives a breakdown of his first fit2fat2fit experiment and journey [5:00] Complete Keto [5:30] What it was like crossing the finish line after a 100 Mile Race [7:30] Operation Underground Railroad [8:00] Drew chats about his second fit2fat2fit journey known as fit2fat2forty in hopes to raise awareness of the importance of empathy [9:30] Question: Do you think your message is negative at all? Weight and food are a mental game for a lot of people. So just wondering if you think it is the right message? [13:00] Question: What are you eating? [15:30] Question: What is your calorie intake compared to what it was before? [17:30] Question: How many pounds have you been gaining on average per week? [18:30] Question: Are you gaining weight faster this time around? And if so, would you attribute that to being older? [20:00] Question: Are you concerned the gain and subsequent loss is doing longer-term damage? [22:00] Question: Have you noticed anything specifically that's been glaring in your blood work since you’ve started? [23:30] Question: What are some of the things that you've noticed with sleep and mental clarity? [26:30] Question: What exercise are you doing and how does it compare to your usual routine? [27:00] Question: Do you have a training and diet strategy for dropping the weight? Will you use keto? [29:30] Question: Have you stopped doing meditation? [30:30] Question: Has the way that you're eating now and the fat gain, affected your sex drive at all? [33:00] Question: Are you at a point where it's exhausting to be eating this much? [34:30] Question: What's your favorite food that you've been eating? [36:30] Question: Is there anything that you've recently changed your mind about? [40:00] You can find Drew on his website https://fit2fat2fit.com/ and on all social media platforms @fit2fat2fit [40:30] If you’re enjoying the show the best way to share it is to take a screenshot and tag @rachelgregory.cns on Instagram and leave a review on iTunes! --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	14 Jul 2020	The Power of Monitoring Glucose Levels with Kara Collier	01:16:09
Listeners can find Kara Collier on Twitter @Kara_Collier1 and visit her company’s website at nutrisense.io and on Instagram @Nutrisenseio Kara Collier is a Registered Dietitian Nutritionist and Certified Nutrition Support Clinician with a background in clinical nutrition, nutrition technology, and entrepreneurship. After becoming frustrated with the traditional healthcare system, she helped start the company NutriSense where she is now the Director of Nutrition. Kara has interpreted thousands of complex glucose datasets in non-diabetics to make lasting lifestyle changes, reverse metabolic dysfunction, and prevent chronic conditions. If you’re interested in getting your own CGM, you can visit the Nutrisense website at nutrisense.io and use the discount code RACHEL for $30 off. In this episode, we talk about continuous glucose monitoring, insulin sensitivity, the importance of being metabolically flexible, interpreting your glucose results, and more! “I always describe glucose monitoring as the newest vital sign. Because it’s not just telling you risk for diabetes. It’s also giving you insight into all of your food choices, meal timing, exercise routine, sleep, stress. It’s just like heart rate or blood pressure.” Kara Collier Top Takeaways: Optimal values/trends to look for when tracking blood glucose levels Relationship between glucose and insulin and how glycemic variability plays into this and ties into weight loss Physiological insulin resistance on long-term keto Stress directly affects the body on a cellular level and we can see this through glucose monitoring. Optimizing glucose values through nutrition, meal timing, exercise, sleep, and stress Different fueling techniques for fat-adapted endurance athletes. Show Notes: [5:00] Nutrisense Continuous Glucose Monitor - Discount Code: *Rachel* [6:00] Kara is a Registered Dietician and was interested in Nutrition for as long as she can remember [8:00] How Kara helped to build Nutrisense [10:00] Why it’s important for a non-diabetic person to be tracking glucose [11:00] “I always describe [Glucose] as the newest vital sign. Because it’s not just telling your risk for diabetes. It’s also giving you insight into all of your food choices, meal timing, exercising routine, sleep, stress. It’s just like heart rate or blood pressure” [13:00] There is a lot of genetic variability from person to person in glucose response to different foods. [14:00] Just like tracking ketones, tracking glucose can help you stay on track [19:00] Fasting glucose and the DAWN phenomenon [20:00] Physiological insulin resistance [25:00] “If you’re never eating carbohydrates, the muscle starts to enter glucose refusal mode” [27:00] The utility of CGM and Ketone monitoring for overall health… aka… METABOLIC FLEXIBILITY! [28:30] Kara’s tips for increasing Metabolic Flexibility [31:30] Everyone - from those that are entirely glucose-dependent to those who have been ketone dependent for years… should explore this MetFlex concept [34:00] Experimenting with 1 to 2-month stretches of strict ketosis and the idea of longer-term intermittent cyclical keto [36:00] The importance of fixing your hormones before fixing your “nice-to-haves” [38:00] Glycogen, the storage form of glucose and the hormonal impact of lower glycogen turnover for women [43:00] Stress tolerance and the effects of stress on glucose values [46:00] Stress directly affects the body on a cellular level [47:00] Habit stacking! [51:30] “The American Diabetes Association and World Health Organization do not recognize a peak glucose value as a meaningful metric” [52:30] How to read your CGM results [58:00] Glycemic Index Foods! [58:05]:Endurance athletes - finding the balance between traditional refueling methods with gels or goos and non-traditional methods for those who are fat-adapted [59:30]: Endurance, health & longevity [1:00:30]: Longevity, glucose spikes and bonking during endurance fitness [1:02:47]: Fueling with fat and protein during endurance exercises [1:13:00] @Kara_Collier1 on Twitter Don’t forget to join in the discussion by asking your questions on Rachel’s Instagram Q&A --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	13 Aug 2021	#126 - Pregnancy Nutrition and Misconceptions with Ashleigh VanHouten	01:01:50
To watch this episode, please visit Rachel’s YouTube channel. Listeners can find Ashleigh Vanhouten at http://ashleighvanhouten.com/, and on Instagram @themusclemaven. Ashleigh is an author, speaker, podcast host, health coach, and leading authority on understanding the nutrient density of animal protein: she’s the author of one of the only nose-to-tail, organ-meat centric cookbooks in existence, called It Takes Guts. She is the host of the Muscle Maven Radio podcast—with more than 1.3 million downloads— where she interviews some of the leading minds in exercise and nutrition methodology and overall wellness. Ashleigh holds a master’s degree in professional communications and a range of certifications including CrossFit Strongman Certification, CrossFit Olympic Lifting Certification, Primal Blueprint Coaching Certification, Precision Nutrition Level 1 Certification, and a Certification in Applied Women’s Physiology and Training. In her spare time, she is a former nationally ranked natural figure competitor, and has competed in powerlifting and CrossFit. She’s working on her next animal protein-based cookbook – stay tuned In this episode, Rachel and Ashleigh chat about Ashleigh’s journey through pregnancy, common misunderstandings around nutrition while pregnant, how to healthily handle physical and emotional changes, food aversions, and round one of The Muscle Science For Women Program updates and feedback! “I do think that sometimes, some aspects of aversions and cravings are because you are deficient in something and it's telling you that you gotta eat this stuff.” Ashleigh Van Houten Top Takeaways: How Ashleigh handled physical and emotional changes during pregnancy Ashleigh’s two go-to “junk” foods during pregnancy Misconceptions around pregnancy nutrition Vitamin A toxicity during pregnancy Rachel and Ashleigh share their main takeaways from round one of The Muscle Science for Women Program Show Notes: [1:30] Welcome back to MetFlex and Chill! Today’s repeat guest is Ashleigh VanHouten @themusclemaven [2:00] For those who don’t know Ashleigh~ She dives into her background briefly [2:30] It Takes Guts [3:00] If you’re interested in some previous episodes Ashleigh has been on check out: Episode 92: All About That Cardio with Ashleigh Vanhouten, Episode 60: Q&A: All About Building Muscle with Ashleigh Vanhouten, Episode 54: Strategies To Curb Emotional & Boredom Eating with Ashleigh Vanhouten, Episode 49: The Unpopular Truth About Building Muscle As A Woman + Organ Meat Chat with Ashleigh VanHouten, Episode 42: Fasting Q&A with Ashleigh VanHouten [4:30] A Special Baby Announcement! [10:30] Question: Is there one specific take away from the last 9 months of being pregnant that has surprised you? [13:30] Question: In terms of pregnancy nutrition, can you chat about your experience and what you prioritized that was out of the norm for you? [23:30] Nature's Candy - Kabocha Squash [24:00] Question: Did you have any weird cravings during pregnancy? [25:00] “I do think that sometimes, some aspects of aversions and cravings are because you are deficient in something and it's telling you that you gotta eat this stuff.” Ashleigh Van Houten [30:00] Question: What are your thoughts on being “metabolically inflexible” going into pregnancy? [30:30] Mindset on nutrition and food going into pregnancy [32:30] Importance of healthy mindset focus during pregnancy [33:30] Lily Nichols - Real Food For Pregnancy [38:30] Coffee during pregnancy [44:00] Main lessons learned during the first round of The Muscle Science For Women Program [46:30] Question: Do you have any takeaways that you saw from the nutrition component of the Muscle Science For Women program? [56:00] Two feedback tips from clients of the MSW program [58:30] www.metflexlife.com/msw [58:30] New adventures? Next cookbook: Protein forward cookbook! Podcast: Muscle Maven Radio [59:30] It Takes Guts [1:00:00] You can check out more from Ashleigh on IG @themusclemaven --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
	30 Oct 2020	#66 - Q&A: Fasting & Muscle Breakdown, Strategic ‘Cheat’ Meals, Protein & Longevity, and More!	00:28:17
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/ Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter In this episode, Rachel gives tips on how to balance fasting and building muscle, how to mentally prepare for a deload week, the importance of incorporating more protein as you age and more! "Muscle takes energy itself to maintain and build. So that in itself is going to take energy. If you are fasting for long periods of time, you may have some muscle breakdown, just because we know that fasting is catabolic." Rachel Gregory Todays Questions: How do I strategically choose when to have cheat meals to optimize recovery and performance? Does fasting increase the amount of muscle breakdown? Does higher protein (1:1 body weight/grams daily) impact longevity? When to take a deload week? How to know if you’re cheating a rep? What are the best vitamins for post menopausal women? Top Takeaways: Differences between a cheat meal and a refeed meal Reasons fasting is probably not ideal for optimizing muscle building Benefits of protein in terms of longevity How to set yourself up for success in the gym Show Notes: [0:00] Welcome back to MetFlex and Chill! Rachel dives into a Q&A for the listeners. If you are curious about shownotes check out her website resource page [1:30] How do I strategically choose when to have cheat meals to optimize recovery and performance? [3:00] Episode 26: Understanding Fat Loss Plateaus, Diet Breaks and Refeeds, Targeted Keto, and More! [8:00] Question: Does fasting increase the amount of muscle breakdown? [8:00] Episode 42: Fasting Q&A with Ashleigh VanHouten [10:00] Fasting is catabolic to your body [12:30] Question: Does higher protein (1:1 body weight/grams daily) impact longevity? [15:00] Episode 43: All Things PROTEIN with Shawn Wells [15:30] Question: When to take a deload week? [15:30] Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books [19:30] Question: How to know if you’re cheating a rep? [20:00] Episode 63: Principles & Methods For Building Muscle with Danny Vega [23:30] Question: What are the best vitamins for postmenopausal woman? [27:00] Episode 33: Top 5 Supplements Everyone Should Consider with Shawn Wells [27:30] If you’re enjoying this podcast, the best way to help it grow is to take a screenshot and share it to your instagram story and tag @rachelgregory.cns. You can also leave a review on the Itunes podcast app! If you have any other questions feel free to email me at rachel@metflexlife.com THINGS MENTIONED IN THIS EPISODE: Episode 26: Understanding Fat Loss Plateaus, Diet Breaks and Refeeds, Targeted Keto, and More! Episode 42: Fasting Q&A with Ashleigh VanHouten Episode 43: All Things PROTEIN with Shawn Wells Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books Episode 33: Top 5 Supplements Everyone Should Consider with Shawn Wells --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).

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