The MetPro Method: Transform Your Body with Fitness and Wellness Coaching Secrets (Crystal OKeefe)

1. The physical demands of golf as a sport
2. Optimal nutrition while on the course
3. How to stay hydrated
4. The importance of a warm-up
5. Warming up & stretching are integral to golf
6. The effect of weight loss on golf performance
7. How to reduce injury risk
8. Tips and tricks for avoiding the "19th hole"
9. The positive effects of the MetPro system on his life

Are you ready to get fit but don't know where to start? You're in the right place! In this episode, Coach Joe Brauer and Coach Crystal help guide you through the basics of starting a workout routine. They'll discuss strategies for increasing metabolism, planning effective workouts, and finding time in your schedule. Plus they provide tips on how to stay motivated, make smart nutrition choices, and reach your weight loss goals. So grab your water bottle and let's get moving! Tune in now to start your journey with Coach Joe and Coach Crystal. You won't want to miss it!

For those with experience, Joe and Crystal have got you covered as well. They'll help you clarify your goals, plan your workouts accordingly and break the work down into small pieces to fit in with your schedule. You're sure to find useful advice on metabolism, nutrition and weight loss - all delivered in an informative, helpful and energetic way. So what are you waiting for? Tune in now and get moving!

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Mitchel Ashley, a busy attorney, had a challenge ahead of him: how to stay fit and healthy while balancing his job and personal life. He found the answer in MetPro—his personal coach Angelo Poli created an efficient plan to help Mitchel reach his goals on time. On this episode of the podcast, Mitchel shares how Angelo’s weight loss program focused on metabolism and nutrition to help him lose weight, how Angelo incorporated biking, running and strength training into his schedule, and the knowledge MetPro gave him to make healthy choices while dining out. Tune in now for an inspiring story of weight loss success!

If you have weight loss goals but don’t know how to get there, this is the episode for you. Mitchel’s success story will motivate and help you find the right weight loss plan that fits into your lifestyle. Join us as we explore weight loss strategies through MetPro and unlock the secrets of weight management today!

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Are carbs the enemy? Should you cut out fat entirely? And what about protein—is more always better? Join host Crystal O’Keefe and MetPro Coaches Kim Ancira and Ryan Padilla as they break down the misconceptions around carbs, proteins, and fats. Learn why your body needs all three, discover the difference between "good" and "bad" sources for each, and get practical tips to balance your macro intake. Whether you’re a health enthusiast or tackling new fitness goals, this episode has the insights you need to fuel your body smartly.

Listen now and take the first step toward mastering your nutrition!

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Welcome to the MetPro Podcast, where we are helping you achieve your New Year's resolutions and goals! In this episode, Angelo dives deep into goal setting and how he helps his clients. From weight loss to slow metabolic rates, Angelo has seen it all. He'll share examples of past client successes and teach listeners how to recreate a goal-setting session with their own MetPro coach at home. Don't miss out on this helpful new episode; join us as we help you get closer to achieving your new year's resolutions today!

Angelo went through a list of unique goals he has been asked to help achieve:

• A game show contestant who wanted to slow their metabolism

• An entire rock band who wanted to get fit for an upcoming tour

• An actress preparing for upcoming scenes in shows like The Office / Parks & Rec

• An actor who had to lose a lot of weight for a role he landed

• A contestant on The Biggest Loser had to speed up their metabolism after having such a restrictive diet

• A retiree who wanted to sail around the world

• A Grandma wants to get healthy for her grandkids

• A man who bought a sports car and couldn't fit in it

• A 40-year-old competing in their first fitness competition

• An extreme survivalist journey across Antarctica

• An AP Athlete of the Year

• Multiple business leaders on the cover of Forbes who wanted to get into great physical shape too

• A whole family going on an African safari

• An elite athlete competing in the Olympics

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Are you trying to maintain weight loss goals during this holiday season? It can be hard to stay motivated and stick to your plans while surrounded by all the special treats. Coaches Crystal, Ryan, and Megan are here to help you navigate through the challenge of sticking with weight loss plans during December and beyond.

With their guidance, you will have support on topics from nutrition expertise to meal plan ideas. We'll provide tips on how to make healthier choices when eating out or attending holiday parties, as well as strategies for success that are tailored specifically for you. In addition, we'll help set realistic expectations and boundaries that align with your weight loss goals so that you can still enjoy time with family and friends without feeling overwhelmed.

In this episode, we cover:

• Healthy Holiday meal suggestions for groups

• Nutritional tips for a packed schedule

• How to get through the office parties

• Staying consistent with your goals

• Setting realistic expectations for weight loss

• How to manage your stress (cortisol)

• How to close out the year feeling good

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Medical professionals dedicate their lives to caring for others, but what happens when they face unique challenges in caring for themselves? Join Megan Turnbow, a Family Nurse Practitioner, on her remarkable journey to achieving sustainable, long-term weight loss. From struggling with weight gain after having her second child, to experimenting with various weight loss programs, Megan finally found ultimate success through the personalized support and groundbreaking metabolic science of MetPro. Megan explains the pivotal differences between her previous attempts and her transformative experience with MetPro. Megan's one-on-one coaching experience helped her understand her body, nutrition, and how to maximize her workouts. Megan's inspiring story illustrates how MetPro can fit into the busiest of lives through tailored and science-backed solutions.

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

You can make Friendsgiving a fun and meaningful gathering by bringing something delicious that works with your nutrition goals. Before heading off to the party, let’s talk about how to choose what to bring, how to modify family favorite recipes, and why it's important not to only focus on the food.

The great thing about Friendsgiving potlucks is that everyone brings their own twist on classic dishes. It's an opportunity to show off your cooking skills while also pleasing the whole crowd. Whether you want to bring a side or dessert (or both!), making a dish that fits into your nutrition plan doesn't Coach Amber is here to help! We discuss:

1. Attending a Friendsgiving Potluck

2. How to choose what to bring to the potluck

3. How to modify family favorite recipes

4. Should you bring a side or dessert?

5. Great desserts that works for the whole crowd

6. Why eating before you go to the gathering is a great idea

7. Why it's not all about the food

8. Addressing peer pressure if it pops up

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

What's the MetPro experience for someone familiar with managing complex Broadway shows and major corporate events? What does it take to run a marathon in nearly all 50 states? Join host Crystal O'Keefe in her conversation with Allison Lee, a MetPro client and marathon runner on her inspiring journey. Whether on the road for business, or on the road for a race, Allison's success has a lot to do with MetPro.

Since discovering MetPro in 2018, Allison has found the accountability and guidance she needs to stay on track with her professional and personal goals. From meal planning to personalized nutrition, Allison shares how MetPro has given her a sustainable lifestyle. Whether you travel extensively, maintain a demanding schedule, or are a long-distance runner, this episode is a must-listen. Join the conversation as we dive deep into fitness, nutrition, and the power of

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Are you looking to improve heart health and lose weight? Look no further — Coach Crystal has the answers for you! In this episode, Eric Willson joins her to share his 17 years of expertise in cardiopulmonary rehab at a local hospital. Eric reveals that there are plenty of steps to take in order to keep your heart healthy, such as focusing on nutrition and exercise. Both of these have their own contributions when it comes to heart health.

We discuss:

• The Steps you need to take to keep your heart healthy

• How it's possible to make your heart stronger

• How nutrition and exercise both contribute to a healthy heart

• Why you should focus on breathing to assess how hard your heart is pumping during a workout

• Why Smoking should be avoided at all costs

• The severity of obesity on heart health

• How losing weight could reduce your blood pressure

• The effect that stress has on the heart

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

In honor of Menopause Awareness Month, we are reposting our conversation with Dr. Stacy Sims.

If you're a woman in your 40s or 50s and starting to gain weight, you're not alone. Many women experience weight gain during perimenopause, the transition into menopause. And even if you've been eating well and exercising regularly, those extra pounds can be tough to lose.

But there's good news: by understanding the hormonal changes that occur during perimenopause and menopause, you can make specific lifestyle changes that will help you lose weight and keep it off. In this episode, Coach Crystal is joined by Dr. Stacy Sims, an expert in exercise physiology and nutrition science, to discuss how to counteract the hormonal changes that lead to weight gain. They cover topics like:

1. Perimenopause versus menopause
2. How the biggest changes in body composition occur before menopause
3. How to counteract specific hormonal changes through exercise and nutrition
4. How much weight should you lift?
5. Sprint interval training versus high-intensity interval training
6. Additional ways to increase intensity besides just speed
7. Importance of deload weeks
8. How do you know if you are going fast enough during sprint training?
9. Taking the time to review your biomechanics and make adjustments
10. Polarizing your workout routine: really intense days versus really easy days
11. Why cortisol levels are key
12. It is not too late to start lifting heavy or adding HIIT training after menopause

Get to know more about Dr. Sims and find her books at https://www.drstacysims.com/

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Join host Crystal O’Keefe and MetPro registered dietitian Amber Velasquez as they dive into the world of nutrition labels in this informative episode of the MetPro Method podcast. Gain clarity on everything from serving sizes and calories to the breakdown of macronutrients like carbs, proteins, and fats. Amber explains the difference between total carbs and net carbs, deciphers the impact of added sugars, and breaks down why not all fats and proteins are created equal. Curious about sodium or the hidden ingredients in your food? They’ve got you covered with practical tips for understanding ingredient lists and avoiding common pitfalls in processed foods.

Whether you’re confused about what all those numbers mean or looking for ways to make smarter dietary decisions, this episode is packed with actionable advice. Get ready to transform the way you read labels and fuel your body with confidence!

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Whether you're in the mood for something salty or sweet, we've got you covered! We understand how challenging it can be to resist those late-night cravings, which is why we're here to share our tips and tricks to help you conquer them.

In this episode, Coach Ryan Padilla joins us to discuss the topic of late night snacking. We delve deeper into the science behind why we crave certain foods late at night and provide you with various snack options that won't sabotage your health and fitness goals.

From popcorn to sugar-free pudding in yogurt or even protein powder made into pudding, we offer a range of tasty options that will satisfy those cravings without hindering your progress. We break down the nutritional content of each snack option and advise you on the best choices to make when you're trying to reach your health and fitness goals.

Our approach is centered around focusing on protein first, followed by a tiny bit of fat, and carbs as the last resort. We believe that a protein-rich diet is key to maintaining a healthy metabolism and achieving optimal body composition.

So, grab a notebook, pen, and a cozy spot to listen to this informative and insightful episode. We're confident you'll come away feeling inspired and armed with the knowledge you need to conquer those late-night snack cravings.

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Join Coach Crystal and special guest Joe Saul-Sehy from Stacking Benjamins as they discuss the importance of financial health. With over 40 million downloads in 12 years, Stacking Benjamins has become one of the most popular podcasts for discussing finances – with a light and breezy approach that makes it accessible to everyone.

This special episode dives into the origin story of Joe's podcast and how weight loss, nutrition, and finance are interconnected. As they explore these three areas, you'll learn valuable insights on how to make progress toward your financial goals – plus get a sneak peek at Joe's journey as a MetPro client. Tune in to this engaging conversation that will motivate you to tackle your weight and finances!

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Did you know that your eyes are the window to your health? On this episode, Mark J. Welch, MD discusses the best foods to eat for optimal eye health, general tips to improve our vision, and warnings signs. As both a MetPro client and experienced Radiologist, Dr. Welch has a unique perspective on both nutrition and vision. Coach Crystal and Dr. Welch navigate the fascinating world of eye health, nutrition, and the information you need to for healthy vision.

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Coach Kim Ancira is here to help you manage your family's nutrition needs. In this must-listen episode, she shares her best planning, shopping, and prepping meal hacks to help you save time and feed your family healthy meals.

Kim teaches how to get organized by starting with family favorites and building around them. She explains how having an organized shopping list can save time, money, and stress—and gives all the pros and cons of ordering food online or in person. Many quick tips from a busy mom of five are shared, like prepping ahead to remove even one step from a meal (chopping veggies), cooking extra for leftover meals, and always having a backup for hectic days.

Kim's secrets will help you manage weight loss, nutrition, and metabolism goals in the midst of a busy schedule! Tune in today to unlock all her expert meal-planning tips and tricks.

We discuss:

• Planning and timing for meal prep

• How to make sure you have meals for hectic days

• How to build around your family's favorite meals

• How to create an organized shopping list

• Shopping options - pros and cons of ordering online or in person

• Food prep - removing even one step from a meal (chopping veggies) is a huge help and time saver

• Tips everyone can use: cook extra to have leftover meals

• Always have a backup meal that you can make quickly/easily in reserve in case the week doesn't go as planned

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

What is a more effective exercise: weights or aerobic activity? Don't miss out on part three of this four-part series.

In this episode, Angelo Poli of MetPro joins Coach Crystal to explore the research MetPro has conducted about exercise, what it does to your metabolism, and its effects on body composition. They break down the myths and discuss what type of exercise is most effective. Is exercise effective without a focus on nutrition?

Tune in as Angelo and Coach Crystal explore the science behind nutrition, debunk popular misconceptions about exercise and weight loss, and provide the knowledge you need to meet your goals. Get ready to learn more about exercise and body composition!

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

This week on The MetPro Method Podcast, we are joined by Aleta Jeffress, a long-time MetPro client! Today we are going to discuss why Aleta chose to stay with MetPro even after she reached her goals.

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Experience MetPro with or without a coach

Considerations for using MetPro long term

Evolving goals

What makes MetPro so sustainable

How MetPro helped Aleta reach her fitness goals, not just a weight loss goal

Advice for MetPro beginners

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You can find more episodes of The MetPro Method wherever you get your podcasts. Please be sure to follow, rate and review!

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To learn more about MetPro, go to MetPro.co!

If you're menopausal or postmenopausal and looking to lose weight, optimizing your metabolism with MetPro can help. In our interview with Stacy Sims, she discussed how changes in hormone levels during menopause can impact strength and power.

 Be sure to follow, rate, and review. You can learn more about MetPro at !

Big Time Rush star James Maslow joins the MetPro Method Podcast to share his incredible fitness transformation story! From gaining 25 pounds of muscle to preparing for the Worldwide "In Real Life" Tour, James opens up about his fitness goals, pushing past limits, and the science-backed strategies that helped him get there.

MetPro founder and James’s coach, Angelo Poli, dives into the nutrition and training methods that made it all possible, explaining the delicate balance of cutting, bulking, and building metabolic leverage. You’ll hear James’s perspective on overcoming challenges, staying consistent, and building confidence—not just for the stage, but for life.

Whether you’re a fitness enthusiast or curious about life behind-the-scenes with James Maslow, this episode is packed with inspiration, insights, and a sneak peek into how MetPro makes transformations achievable. Don't miss it! 🎙️👊

Follow along with James' journey at metpro.co/james

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Join us as an endurance athlete and CRNA (nurse anesthetist) opens up about his success with MetPro. Nick lost an impressive 22 pounds in just 3 months and shaved off significant time from his half marathon. In between running marathons, cycling, swimming, and competing in IRONMAN events, Nick also has a busy family life!

Equipped with metabolic science and the guidance of his MetPro coach, Nick mastered his nutrition. He was able to make strategic food choices while dining out and skillfully navigated social situations filled with tempting desserts and treats. Whether you're looking to elevate your own fitness journey or seeking motivation to overcome personal challenges, Nick's story is sure to inspire and empower you to achieve your goals. Don’t miss it!

If you perhaps think MetPro isn't for you... hear what Nick has to say about his experience and realization. It will make you think twice.

All episodes of The MetPro Method can be found anywhere you get podcasts or go to metpro.co/metpro-method. Be sure to follow, rate, and review. You can learn more about MetPro at metpro.co!

Do you wish the meals you made were good for you? Do you want to create nutritious, delicious meals that will actually taste good? In this episode of The Meal Planner Series, Coach Crystal and Director of Coaching Megan discuss the advanced level of creating nutritious meals with MetPro. We will discuss everything from the essential ingredients you need to get started, to the tips and tricks for meal prepping. You'll learn how to optimize your metabolism and keep your taste buds satisfied. So if you want to learn how to create delicious, healthy meals that leave you feeling energized, tune in today!

Whether you're just getting started with nutrition or looking for some tips on making your meal planning more efficient, this podcast is for you.

1. Review your recipe for which ingredients need to be tracked: fats, protein, carbs
2. Supplies for your meal planning
3. What you need to learn (and unlearn) about meal prep
4. Finding good recipes to use for your new skills
5. The recipes to avoid early on in your MetPro journey
6. Using ingredients you already have in your pantry

Tune in to learn more about meal preparation, tips for creating delicious and satisfying meals, and more!

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

*rebroadcast from earlier episodes

Do you ever feel like you're stuck in a rut and can't seem to change your habits? Dermot Buffini, CEO of Buffini & Co. and a long-time friend of the MetPro team, is here to tell us how we can become our best selves. He discusses how to define your best self, how to go about making changes, and where to focus your time and energy. If anyone knows how this is done, it’s Dermot! He leads a large firm that's been providing comprehensive business coaching and training programs for decades.

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Not surprisingly, becoming the best you has a lot to do with YOU. Being open-minded and reflective make for a great starting point on the journey to becoming your best self. This is a must-listen for anyone looking to make a change in their life!

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We discuss:

1. How do you define your best self?
2. Why has Dermot used MetPro for so long?
3. How do you go about helping people actually make the changes?
4. Where do you spend your time and your money?
5. Where are you in the process? survival, stability, success?
6. How to take the time to prepare your life for growth and change
7. Steps you can take at home
8. What simple habit changes can make huge differences overall?
9. What am I being taught right now?

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Dermot Buffini has helped over 3 million people in 41 countries improve their business, increase their net profit, and enhance their quality of life. This podcast will inspire you to think differently even about setbacks—they are setups for comebacks!

Are you curious about how carb restriction works? Don't miss out on part two of this four-part series.

In this episode, Angelo Poli of MetPro joins Coach Crystal to explore the research MetPro has conducted on carbohydrate restriction, what it does to your metabolism, and its effects on weight management. They break down the myths and discuss what works and what doesn't work when it comes to nutrition and carbohydrate restriction.

Tune in as Angelo and Coach Crystal explore the science behind nutrition and weight loss, debunking popular misconceptions while providing valuable advice for managing your body's metabolism. Get ready to learn more about healthy nutrition and carbohydrate restriction!

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Do you need some help with snacking while adhering to vegetarian and vegan diets? If so, you’ll be glad to know that MetPro coach Jessee and her client, Kenlyn Foster, have teamed up for this episode of the podcast to bring you tips and tricks for creating delicious snacks that will keep your metabolism running and cravings at bay! Together, they'll explore the nutritional science behind their snack-building tips so you can understand why these snacks are perfect for vegan diets and optimizing your metabolism. Don't miss this informative and energizing episode – tune in now to get all the details on vegetarian snacking from Kenlyn and Jessee!Other topics covered include:

1. How vegan diet differs from vegetarian

2. Why focusing on protein is the first priority when you are on the go

3. Why the TYPE of travel could change the snacks you have

4. For everyday "at work" snacks, you need a backup plan for the plan - and your freezer is a good place to keep it!

5. When your vacation road trip consists of eating out every day, why do you STILL need to think about snacks?

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

What does sustainable weight management really look like? This week on The MetPro Method Podcast, host Crystal O’Keefe is joined by Dr. Adam Rubenstein, a renowned plastic surgeon who’s transforming his practice with a holistic approach to weight management. Dr. Rubenstein dives into the shortcomings of relying solely on GLP-1 medications, explaining why his partnership with MetPro is delivering long-term results for his patients.

From his personal experience working with MetPro coaches to integrating cutting-edge tools like body composition scans and metabolic monitors, Dr. Rubenstein shares his insights on building a plan that doesn’t just drop numbers on the scale but transforms lives. Whether you’re curious about sustainable weight loss strategies, the magic of metabolism, or how to seamlessly adopt healthier habits even with the busiest schedule, this episode is packed with practical tips and inspiration. Tune in and find out why consistency—not quick fixes—is the ultimate key to success!

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Struggle to lose weight or reach your fitness goals despite all your efforts? Look no further! MetPro has helped men and women unlock their body's full potential. Using metabolic science, people are reaching their goals and are in the best shape of their lives. Join Coach Crystal and Coach Jessee as they answer community questions about MetPro—how it works, the commitment needed, and meal prep tips for those who don't enjoy cooking. Whether you're a fitness enthusiast or just starting your wellness journey, The MetPro Method podcast is your go-to source for learning how to optimize your body and achieve your health goals.

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Welcome to The MetPro Method Podcast! We are joined by Jessee Davis to discuss ideas for dates that aren't just going out to dinner! Jessee has been a MetPro coach for 15 years and came prepared with LOTS of ideas! 

We discuss the following: 

• Why we are exploring date nights that take the focus off food 
• Date night can include any relationship: romantic or family or friends 
• Date ideas for at home like - exercising together, creative baking 
• Get outdoors:  
• Use apps to identify plants and explore, Outdoor market, camping 
• Active ideas like: biking together, Rotating sports night, Dancing, Kayaking 
• Recreate your first date 
• Weekend adventures like camping - take your food with you, Turo - rent a fun car for a special trip 
• Date Adventure Book  
• Bucket list ideas - hot air balloon ride 
• Standard fun things: comedy club, concert, sports event 

Note: current clients who refer a friend or family member to MetPro (and sign up) during the last two weeks of February can get a VERY special treat from their coach! Ask your coach to find out the details! 

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate & review. You can learn more about MetPro at MetPro.co!

Join host Crystal O’Keefe as she chats with MetPro client Krista Kunert, who shares her incredible transformation story. At 51, Krista was feeling stuck—blaming menopause, struggling with creeping weight gain, and unsure about her next steps. After years of considering MetPro, a nudge from a podcast and her own determination led her to take the leap.

Krista opens up about her initial reservations, the learning curve with meal prep, and discovering staples like Ezekiel bread and Akmak crackers. She talks candidly about transitioning from convenience foods to a balanced whole-food approach, and how understanding her body’s nutritional needs changed everything.

With 15 pounds lost, steady energy levels, and a renewed passion for running, Krista reveals how MetPro helped her not only shed weight but also maintain a healthier, more joyful lifestyle. Tune in to hear how she navigated challenges, learned to prioritize herself, and discovered the freedom in finding a sustainable approach to nutrition—without giving up her love for peanut butter! This episode is an inspiring reminder that it’s never too late to rewrite your health story.

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Ever wonder...can a woman with a busy family life and a challenging career with travel be successful using MetPro? Could she ever accomplish a major event like completing a marathon? In this episode we chat with Audrey, a dedicated runner who discovered that nutrition was the key to unlocking her running potential. Inspired by the Marathon Training Academy, Audrey signed up for MetPro, and hasn't looked back since.

Join us as Audrey shares her story of steady weight loss, improved performance, and the incredible support she received from her coach. From navigating restaurant menus with ease to finding the right balance between carbs and workouts, Audrey's experience is a testament to the power of personalized coaching and sustainable changes.

Tune in to hear about:

1. How Audrey found MetPro and decided to take the plunge.
2. The benefits of a slow, steady approach to weight loss.
3. The invaluable support and guidance from her MetPro coach.
4. The surprising ease of integrating MetPro into a busy lifestyle.
5. Tips for balancing nutrition and running goals.

Whether you're a runner looking to improve your performance or someone seeking a healthier lifestyle, Audrey's insights and experiences with MetPro will inspire you to find your own pace. Don't miss this episode!

All episodes of The MetPro Method can be found anywhere you get podcasts or go to metpro.co/metpro-method. Be sure to follow, rate, and review. You can learn more about MetPro at metpro.co!

Curious about how your mindset might be holding you back in your health journey? In this eye-opening episode with Bianca Wagner, a MetPro Lead Sports Dietitian and Coach. Bianca unravels the mystery of all-or-nothing thinking and its impact on your fitness, nutrition, and overall wellness.

Explore how labeling foods as "good" or "bad" could be sabotaging your relationship with food. Yes, even those irresistible chicken nuggets have their place—without the guilt! Bianca also shares tips on infusing flexibility into your workout routines, proving that even a quick 15-minute session counts.

Ready to embrace the gray areas and redefine success in your health journey? This episode offers practical advice to help you break free from rigid patterns and find balance in your well-being. Tune in for a conversation that promises to empower and inspire.

Catch all episodes of The MetPro Method wherever you get your podcasts or visit MetPro.co/podcast. Don’t forget to follow, rate, and review! Discover more about MetPro at MetPro.co.

Looking to kickstart your journey towards a healthier lifestyle? Hear from a healthcare industry expert about his personal health journey. Crystal O'Keefe sits down with MetPro client and Senior Vice President of Government Programs at Cambia Health Solutions, William Krenz. After recognizing some unhealthy habits, William turned to MetPro to improve his nutrition and fitness strategies. Over the past 2 years, he has been experiencing steady progress. Not only has William learned to love fitness and working out, but he's also excelling in his professional life. Tune in to hear about his journey and how MetPro can help you achieve your goals.

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Why does a luxury real estate broker, running coach, and personal trainer love MetPro? In this episode of The MetPro Method, we sit down with Valarie Swanson, a dedicated vegan runner who shares her experience and why she chose MetPro. Discover how Valarie transitioned to a plant-based diet in her early forties and how it transformed her energy levels and running performance.

Valarie explains what drew her to MetPro—not just as a weight loss tool, but as a comprehensive program focused on health, longevity, body composition, and athletic performance. She offers relatable insights into balancing a vegan lifestyle with running, including the challenges and triumphs she has encountered along the way.

Whether you're a seasoned runner, new to the sport, or simply curious about the benefits of a plant-based diet, this episode is packed with valuable tips and motivation. Tune in to hear Valarie's tips on maintaining energy, staying consistent, and how MetPro has been a game-changer for her. Join us for a friendly, informative, and motivational conversation that might just inspire you to lace up your running shoes and consider a plant-based approach to your diet!

All episodes of The MetPro Method can be found anywhere you get podcasts or go to metpro.co/metpro-method. Be sure to follow, rate, and review. You can learn more about MetPro at metpro.co!

Keri's story is a true testament of how successful weight loss can be with the right plan and guidance from MetPro.Keri Holder joins Coach Crystal to discuss how MetPro's personalized nutrition and metabolic coaching helped her reach her health goals. During their conversation, they explore the moments when Coach Amber was most instrumental in helping Keri lose 16 pounds and several inches overall. They also discuss the importance of trust in forming a successful coach-client relationship and the improvements weight loss had on Keri's golf game. With MetPro, you can get personalized nutrition and metabolism coaching that will help you reach your health goals. Tune in to find out how!All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

A strategic nutritional plan is critical for endurance events, especially for the IRONMAN. By working with his MetPro coach to strategically managing his nutrition, Sam Karliner has completed 12 full IRONMAN events and is currently training for another. Sam shares his experience of adjusting his nutritional strategies so he can continuously compete in one of the most difficult-one-day sporting events.

We discuss:

1. Sam's journey to became an endurance athlete
2. The decision to participate in an IRONMAN race
3. What led Sam to perfect his nutrition using MetPro
4. Training evolution after working with a MetPro coach
5. Performance changes after experiencing the benefits of MetPro
6. What IRONMAN event Sam is training for next

 Be sure to follow, rate, and review. You can learn more about MetPro at !

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You can make Friendsgiving a fun and meaningful gathering by bringing something delicious that works with your nutrition goals. Before heading off to the party, let’s talk about how to choose what to bring, how to modify family favorite recipes, and why it's important not to only focus on the food.

The great thing about Friendsgiving potlucks is that everyone brings their own twist on classic dishes. It's an opportunity to show off your cooking skills while also pleasing the whole crowd. Whether you want to bring a side or dessert (or both!), making a dish that fits into your nutrition plan doesn't Coach Amber is here to help! We discuss:

1. Attending a Friendsgiving Potluck
2. How to choose what to bring to the potluck
3. How to modify family favorite recipes
4. Should you bring a side or dessert?
5. Great desserts that works for the whole crowd
6. Why eating before you go to the gathering is a great idea
7. Why it's not all about the food
8. Addressing peer pressure if it pops up

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Originally aired 11/22/22

What role do continuous glucose monitors (CGMs) play in optimizing nutrition for everyone—not just diabetics? Join host Crystal O’Keefe as she dives deep into this topic with MetPro registered dietitian coaches, Bianca Wagner and Travis Wilson. Together, they break down how CGMs work, the insights they provide, and why they're gaining popularity among health-conscious individuals.

Discover the link between glycemic index, glycemic load, and blood sugar control, and how MetPro’s tailored nutrition strategies align with these concepts. Whether your goal is fat loss, muscle building, or simply maintaining steady energy levels, this episode is packed with practical tips to empower your health journey.

Tune in for expert advice, relatable examples, and actionable strategies to help you take charge of your nutrition using data-driven tools like CGMs. Don’t miss out on this insightful discussion!

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

This week on The MetPro Method Podcast, we are joined by coach Ryan McMullen. Ryan gives tips to navigate social gatherings including:

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Get in the right mindset

Why you do NOT want to skip your meals as you head into a party.

Alcohol - if you plan to drink, consider which will have the most impact

Construct your own cocktails - thoughts about citrus, soda water, and garnish - specific reasons for each

Temptation busters

How to host and strike balance on the menu

Handling Peer pressure

Choose your indulgences and enjoy them - then get back on the plan!

Send leftovers home with guests or freeze them!

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All episodes of The MetPro Method can be found wherever you get your podcasts, or https://metpro.co/podcast. You can find out more about MetPro at metpro.co!

Are you curious about how calorie restriction works? Don't miss out on part one of this four-part series.

In this episode, Angelo Poli of MetPro joins Coach Crystal to explore the research MetPro has conducted on calorie restriction, what it does to your metabolism, and its effects on weight management. They break down the myths and discuss what works and what doesn't work when it comes to nutrition and calorie restriction.

Tune in as Angelo and Coach Crystal explore the science behind nutrition and weight loss, debunking popular misconceptions while providing valuable advice for managing your body's metabolism. Get ready to learn more about healthy nutrition and calorie restriction!

Welcome to The MetPro Method Podcast! We are joined by Jessee Davis to discuss how to stop sugar cravings! Jessee has been a MetPro coach for 15 years and an expert in fending off the sugar!

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We discuss the following:

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The best way to stop chocolate cravings

Women and chocolate

Cravings - difference between low blood sugar and sugar addiction

Daily sugar recommendations

Foods with sneaky sugar

Trial and error with different options

Have sweet alternatives ready

Physical changes when eat less sugar

Detox feelings are temporary!

MetPro recipes: https://metpro.co/academy/category/recipes

If you do eat sugar, add protein for better absorption

Increase the number of meals you eat to reduce cravings

For more information about MetPro, go to MetPro.co

Welcome to The MetPro Method Podcast! We are joined by Kassy Dietle to discuss tips for nutritional balance as a Vegan or Vegetarian! Kassy is a MetPro coach, registered dietitian and was Vegan for a time - so she is an excellent person to give us lots of tips for eating healthy as a Vegan!

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We discuss the following:

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Vegan vs vegetarian - what it means

Expect a learning curve

Be creative

Expect "clean" eating

Challenges specific to Vegan

Be ready to exercise to burn additional calories

Best sources of protein

Nutritional yeast - how to use it and where to find it!

Incorporating different seeds

How MetPro specifically balances your diet nutritionally

Finding the perfect plant based protein powder for your needs

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Note: current clients who refer a friend or family member to MetPro (and sign up) during the last two weeks of February can get a VERY special treat from their coach! Ask your coach to find out the details!

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All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate & review. You can learn more about MetPro at MetPro.co!

Feeling stiff and sore when you wake up? Accepting some particular pain as just "part of getting older?" Explore the importance of movement with award-winning fitness and mobility expert, Andrew Heffernan. Not only is Andrew a Certified Strength and Conditioning Specialist (CSCS), he holds a black belt in karate, is a devoted weight lifter, and a frequent high finisher in triathlon and Spartan races. Andrew deeply understands the nutrition and exercise science that powers the MetPro methodology, so Coach Crystal and Andrew have a fantastic conversation.

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1. How movement positively impacts your quality of life
2. How you can reduce stress through movement
3. The power found in combining lengthen and strengthen movements
4. The Feldenkrais approach to improvement movement
5. Addressing age-related sarcopenia and anabolic resistance
6. Why our range of motion gets smaller as you age

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Anyone can benefit from movement—regardless of age and fitness level. Andrew Heffernan offers a class for MetPro Method listeners every Saturday morning 8am PT. To get access, email Andrew at andrewheffernan@aol.com or DM him at instagram.com/andrewheffernanfitness.

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All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Do you wish the meals you made were good for you? Do you want to create nutritious, delicious meals that will actually taste good? In this episode of The Meal Planner Series, Coach Crystal and Director of Coaching Megan discuss the advanced level of creating nutritious meals with MetPro. We will discuss everything from the essential ingredients you need to get started, to the tips and tricks for meal prepping. You'll learn how to optimize your metabolism and keep your taste buds satisfied. So if you want to learn how to create delicious, healthy meals that leave you feeling energized, tune in today!

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Whether you're just getting started with nutrition or looking for some tips on making your meal planning more efficient, this podcast is for you.

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1. Review your recipe for which ingredients need to be tracked: fats, protein, carbs
2. Supplies for your meal planning
3. What you need to learn (and unlearn) about meal prep
4. Finding good recipes to use for your new skills
5. The recipes to avoid early on in your MetPro journey
6. Using ingredients you already have in your pantry

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Tune in to learn more about meal preparation, tips for creating delicious and satisfying meals, and more!

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All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

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You might have seen Eliotte Woodford (@eliottenicole) as she toured and performed with Grammy-award-winning artists like Taylor Swift and Cher. She has an amazing career as a singer and dancer. Eliotte also has an amazing career as a busy mom. After her pregnancy, she was looking to feel like herself again. Eliotte found MetPro and lost 36lbs in 4 months!

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Eliotte talks about her weight gain during pregnancy and how she struggled to find a weight loss solution that fit her lifestyle. But with MetPro, she was able to improve her nutrition and optimize her workouts to finally get the results she wanted.

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If you're struggling with your weight, Eliotte's story is sure to inspire you. Check out her journey in this episode as she discusses with Coach Crystal:

1. Weight gain during pregnancy but also unexpected weight gain after the baby arrived
2. Eliotte's search for a simple solution that was based on science and whole food
3. How MetPro is not "just a diet"
4. Having a MetPro coach allowed Eloitte to focus on the plan laid out for her and take the guesswork out of what she needed to do
5. How being matched up with Coach Cat was perfect for Eliotte
6. How surprised Eliotte was by the variety of foods available to her and how much she enjoys them. Her husband, mom, and sister are now all using MetPro!
7. How Eliotte manages to juggle her growing family, career, and workouts
8. What traveling on MetPro looks like

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All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

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Have you ever wanted to make changes to better yourself in some way? So you decide to stop eating a certain way or drinking alcohol — and then you go out with friends or co-workers and you are confronted with questions like: “Why are you eating this?”, “It’s only one drink, live a little,” or “why aren't you drinking with us?” It can be difficult to change your habits for weight loss but it’s even more difficult when your friends aren’t following the same path. If you have ever faced a situation like this or worried you might be, this episode is for you.

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We discuss:

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What peer pressure is and why people participate in it.

Why we sometimes feel that we owe an explanation

Tips for handling parties, family gatherings, and work events.

Why it's best to make your intentions known to people who will support you.

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All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast.Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Dealing with a sore back, tight hamstrings, or stiff neck? Many of us spent the last two years hunched over our computers, and it affected our posture. In this episode,  channels his TED talk on posture to deal with the biomechanical burden of working from home. He discusses the importance of prehab - or injury prevention exercises - and how they can help keep you in optimal shape. He also explores the natural aging process and how it can affect posture, as well as common risk factors for injury and ways to assess your likelihood of injury. So if you're looking to stay healthy and strong, don't miss this valuable insight into posture and prehab. This podcast covers:

 Be sure to follow, rate, and review. You can learn more about MetPro at !

This week on The MetPro Method Podcast, we are joined by Allison Feller. Ali is host of the hit podcast Ali on The Run, race announcer for The New York Road Runners, TCS New York City Marathon and Millennium Running; a freelance writer covering health, fitness, nutrition and dance. Ali has been running outdoors for 15 years and lives in New Hampshire, so is quite used to cold weather running! Our conversation covers all of the following topics:

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The biggest key to enjoying my outdoor run

Considerations to think about when running in the cold

Why are layers so important?

Dress for the second mile, not the first!

Planning the gear

Protecting your head and hands

Wind considerations

Black ice

Running before or after the sun comes up

Brands or fabrics to look for

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You can find more about MetPro at MetPro.co!  

When you're trying to eat healthily and lose weight, it's important to understand nutrition labels. Unfortunately, these labels can be confusing, with a lot of technical jargon. This week, MetPro Coach Amber Velasquez, RD, breaks down the nutrition label. She discusses serving sizes, calories, and carbohydrates with Coach Crystal. With this knowledge, you'll be able to shop confidently at the grocery store! We discuss:

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1. How serving sizes can be misleading
2. The margin of error for calorie counts
3. The new label guidelines detailing the total calories per package
4. How to determine the main ingredient
5. Reading for carbs: sugars, starches, fibers
6. What to look for when evaluating sugar content
7. The problem with trans fats
8. Why saturated fats are crucial for your diet
9. The ingredients you should avoid
10. How to evaluate daily percentage value
11. How to calculate the optimal amount of protein for you
12. Evaluating the sodium content of food

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All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Are you looking to lose weight? Are you thinking about trying Peloton, but you're not sure how it can help you reach your weight loss goals? Coach Crystal is here to help! In this episode, she talks about how Peloton workouts can help optimize weight loss by boosting your metabolism. She also shares some tips on how to choose the right coach and put together a workout schedule that meets your needs. Tune in to learn the secret ingredient that makes weight loss with Peloton successful! We pull a switcharoo this episode - The Clip Out Co-Host Tom O'Keefe will interview Coach Crystal for all the details. They cover:

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1. Why Peloton is a great way to boost your weight loss goals
2. How to find the right workouts
3. How you can more calories per workout
4. The equipment you need to get started
5. How you can get the most out of your workout
6. How to choose the right coach
7. How to put together a good workout schedule
8. How to make sure that you're able to reach your goals
9. How Peloton can boost your metabolism

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All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

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If you're struggling to find time to fit weight loss into your schedule, this podcast is for you. Dr. Boris Borazjani shares how he made it work, and his tips can help you too. He's a trauma surgeon that often works over 100 hours per week, and he'll share how he successfully added MetPro to his schedule with incredible results.

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Hear about the following:

1. How he was active and trim his whole life, suddenly his body was changing and he wasn't a fan
2. The irregular hours as a surgeon (120 hours a week), and finding ways to fit in sleep, exercise, and meal prep
3. How stressed and tired he was, and how easy it was to make poor choices
4. The changes that were necessary to make MetPro fit
5. How resistant to meal prep he was at first, but how he found it critical for success.

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All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

1. The reasons we are talking about shopping tips
2. How much prep is needed before you shop
3. Shopping at a traditional grocery store versus a big box store
4. Shop the perimeter
5. Group grocery list by where it is in the store
6. How to organize and prep the food you bought to be ready to eat

MetPro.co/podcast.MetPro.co

Summer is approaching, which means it's time to get your BBQ menu ready with healthy grilling recipes!! Join Coach Crystal and Coach Ryan as they discuss menu curation, what foods to stay away from, and how to use the MetPro Academy recipe page to put together a healthy and delicious feast. They'll also share a suggested entree and several options to modify it to fit your metabolism. Learn how to use the MetPro app to calculate your modifications and round out your entree with tasty and healthy side dish options.

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So whether you're attending or hosting a BBQ this summer, tune in for all the tips and tricks you need without derailing your diet!

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We discuss:

1. Favorite BBQ recipes from MetPro's registered dietitians
2. What food to stay away from
3. How to use the MetPro Academy recipe page
4. A suggested entree and several options to modify
5. How to use the MetPro app to calculate your modifications
6. How to round out your entree with tasty and healthy options
7. Delicious recipes with carbs... beside bread!
8. Time-saving BBQ preparation tips
9. How to enjoy alcohol at a BBQ

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All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Having worked with thousands of runners, cyclists, swimmers, and other endurance athletes, MetPro coaches deeply understand the importance of proper fueling. In this episode, we discuss how to adjust the type and timing of meals and other fuel for endurance sports. We are joined by MetPro founder, Angelo Poli and coach Ryan McMullen. Both have years of experience training athletes for major events like the IRONMAN, Boston Marathon, Tough Mudder, and others. Ryan and Angelo have also worked with those just getting started in running their first 5K. Regardless of experience, learn why proper fuel is critical.

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We discuss:

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1. The importance of fuel for endurance athletes
2. Assessing your specific fuel needs
3. Narrowing your goals to be specific on fuel needs
4. Meal consistency, and why it is critical for beginners
5. Timing your fuel based on the length of a workout or competition
6. Acclimating ahead of event day
7. Fueling on non-training days
8. Finding success through understanding your individuality

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All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

This week on The MetPro Method Podcast, we are joined by onboarding dietitian Carina Chiodo. Carina answers all your questions about matching MetPro Coaches to Clients, including:

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Why it is so important to have a good match

Factors considered when matching

The main personality types

Matching outside of personality types

What a successful pairing looks like

Those that have specific fitness goals

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All episodes of The MetPro Method can be found wherever you get your podcasts, or https://metpro.co/podcast. You can find out more about MetPro at metpro.co!

Tailgating season is upon us, and that means it's time to break out the cooler and fire up the grill! But if you're watching your weight or trying to eat healthily, tailgating can be a minefield. Between all the tempting food options and the temptation to drink alcohol, it can be tough to stick to your nutrition goals.

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But don't worry, we're here to help! Coach Ryan McMullen joins Coach Crystal for a breakdown of all the tips you need to have a great time at the party and still stick to your goals:

1. Why most tailgating foods are a problem for weight management

2. The single most important thing you can do to stick to your plan

3. Why eating on plan all day will actually prepare you better than "saving calories"

4. Bring treats to share with everyone

5. When to drink and when not to

6. The best alcohol weight loss options

7. Why you should avoid fruit juice

8. How to make copycat drinks

9. Why chili is the ultimate healthy cold weather option

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All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

We discuss:

o MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

If you're struggling to stay on track with your nutrition and fitness goals during the summer, this episode is for you. We discuss why summer can be harder to stay on track, how you can handle the changes by setting realistic goals/expectations, how you can enjoy treats with your family, and what steps you should take if you do indulge. Tune in for some helpful tips to make the most of your summer while still staying on track with your health goals!

We discuss:

MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Sometimes we are in a hurry to lose weight - maybe its for a specific special event coming up ... maybe a medical procedure... maybe you are just in a hurry. But you hesitate because you have heard that losing weight fast always means that the weight comes back. Is it really that bad? Surely weight is weight right? Angelo Poli, creator of MetPro joins Coach Crystal to talk about extreme diets and we get to WHY fast weight loss will eventually backfire. We discuss:

1. Not all weight loss is advantageous.
2. Quick weight loss doesn't contribute to the big picture of weight loss.
3. Most effective weight loss method - water and why that CANNOT work
4. What happens to your metabolism when you do an extreme diet
5. It's not just hitting number on the scale but HOW you hit the number on the scale.
6. During an extreme diet your body gets used to less calories to maintain the same number. Then your body adapts and stops losing weight. Then metabolism tanks.
7. When you gain back the weight (because your body adapts), you typically will gain back all fat and not muscle.
8. Why a slow metabolism matters
9. Hidden down side of extreme diets/shakes/plans: these lose weight quick products never explain the loss of metabolism.
10. It is possible to lose weight, take pauses, AND keep your metabolism strong during the process.

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Weight loss after pregnancy can be a difficult and emotional journey. However, it is possible to lose weight and get back to your pre-pregnancy weight with the right support. This week MetPro client, Melissa Urso, joins us and we discuss her postpartum journey to lose the weight she gained during pregnancy and nourish her body while doing so. Melissa is active and also works in the medical field as a Nurse Anesthetist (CRNA). MetPro was the perfect choice for Melissa because it gave her the structure and support she needed to lose weight safely and effectively. Coach Shannon also provided valuable guidance and support throughout Melissa's journey. Outside support is critical in the postpartum journey because it can be difficult to make lifestyle changes on your own. Having someone to help you stay on track can make all the difference.

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We discuss:

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Why MetPro was the perfect choice for Melissa

Melissa's weight gain during pregnancy

Melissa's MetPro journey and how coach Shannon has supported her

Why outside support is critical in the postpartum journey

What a routine can do for you when you go off-plan

Thinking about how to split duties in the household

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All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

It’s hard to keep healthy when you travel. You have all the foreign cuisines and Disneyland desserts, it’s a challenge to stay on MetPro. Welcome to The MetPro Method Podcast! Join Crystal OKeefe as she talks to Megan Omli about some tips for nutritional balance as a Vegan or Vegetarian! Megan is the Director of Coaching at MetPro and she is an expert on all coaching topics.

The following is discussed:

-Business Travel versus Family Travel and how the two are different

-Consider the frequency of events to set your game plan

-Before you leave, you can determine what options you have at your hotel for food and exercise

-Grocery stores are a big asset for frequent travelers

-Navigating business dinners

-The meal that should be the largest each day and why

-Weight gain - why you shouldn't trust the scale on day 1

-Breakfast and snacks are your anchor meals for the day - we'll tell you why!

-Sometimes you just want to be in vacation mode - how to create a strategy to prepare for -success even when you go off plan!

-Alcohol - multiple strategies to consider!

-Exercise - Yes, you CAN fit it in and still have fun

-Shelf-stable items are CRITICAL to your successful return - we explain why!

-Finding the balance between vacation mode and healthy habits

-Portable snack ideas that are TSA approved

-Regardless of what approach you take - do not beat yourself up - just get back to the program

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate & review. You can learn more about MetPro at MetPro.co

Welcome to The MetPro Method Podcast! We are joined by Cat Ramirez to discuss Exercising through an injury. Cat is a MetPro Coach and well versed in injury prevention and post medical rehab recovery. She has her level 2 certifications from USA Weightlifting (USAW2) and CrossFit (CFL2). She is also a certified Functional Range Conditioning Specialist (FRCMS).

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We discuss:

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1. Why it is important to discuss exercising through an injury
2. Exercise can be different things - as simple as breathing exercises for postpartum
3. Reducing injury risk through preventative exercises
4. Easing back into exercise after injury
5. Moving our bodies in the plane they were designed to move in (picking up groceries, etc)
6. Doing movement patterns with at low weights and increase over time
7. The appropriate time to bring in your MetPro Concierge Coach to assist in your recovery
8. The role nutrition plays in recovery
9. Assessing when you are ready to progress

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All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate & review. You can learn more about MetPro at MetPro.co!

Are you interested in nutrition and meal prep but feel like you don't know where to start? Join Coach Crystal and Director of Coaching Megan Omli as they discuss the beginner level of creating nutritious meals with MetPro! In this episode, you'll learn about some of the supplies you'll need to start, what skills you're learning (and unlearning) as you begin meal planning, and why measuring is so important. You'll also get an example of a simple but delicious meal to start with, plus some tips on making sure your meals are never dull. Finally, the coaches will share their favorite spice brands to help give your dishes that extra something special.

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Whether you're just getting started with nutrition or looking for some tips on making your meal planning more efficient, this podcast is for you.

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1. Supplies needed to get started with your meal planning
2. What you need to learn (and unlearn) about meal prep
3. Why measuring is so essential for nutrition
4. An example of a nutritious meal that you can make today
5. Why simple doesn't mean bland
6. How to use healthy spices to elevate your cooking

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All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

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Can a ketogenic diet really help you lose weight?

Ketogenic dieting has become a popular weight-loss method in recent years. However, there are still many myths and misconceptions about this method of eating. In this podcast, the Founder of MetPro, Angelo Poli, joins Coach Crystal to tackle several myths about ketogenic diets. If you're considering starting a ketogenic diet, or if you're already on one and are looking for more information, this podcast is for you. Tune in to learn the truth about this popular weight-loss method. We discuss:

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1. Where ketogenic diets began
2. Brief evolution/iterations of ketogenic diets
3. Types of ketogenic diets
4. Using ketogenic diets for fat loss or weight loss
5. Body adaptations to ketogenic diets over time
6. Carbohydrate sensitivity - what it is and why it happens
7. The science behind losing and gaining weight quickly using ketogenic diets
8. Why ketogenic diets might not be effective for inconsistent dieters
9. Calorie control could be more effective than ketogenic diets
10. How carbohydrate restriction and calorie restriction can lead to reduced energy output
11. The differences between the ketogenic diet and MetPro

Ketogenic dieting is not necessarily a bad thing but is not the most effective option for weight loss for everyone. MetPro can look at each person's unique factors and assess when and if ketogenic dieting is a good option for a specific individual. We give some examples of where it has been effective and where it has not been effective.

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

What is Nutritional Periodization? It takes many forms including Keto, intermittent fasting, and calorie counting! Join Angelo Poli and Coach Crystal as they define nutritional periodization.

Listen as they dig into the research MetPro has conducted on nutritional periodization and its effects on body composition. They also wrap up the mini-series by tying all four concepts together to show why a multidisciplinary approach is both novel and extremely effective.

Tune in as Angelo and Coach Crystal explore the science behind nutrition, debunk widespread misconceptions about exercise and weight loss, and provide the knowledge you need to meet your goals. Get ready to learn more about dieting and it's affects on weight loss and body composition!

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Have you heard the ads for devices that claim you can blow into a device and know exactly what to eat? Or maybe the strips you can use that tell you when you are in ketosis? Have you ever wondered how they work? Then you will want to listen to this episode! Angelo Poli, founder of MetPro joins Coach Crystal for a deep dive into these devices. We discuss:

1. What the devices are, including examples

2. What the devices do well and why

3. How most people think they will be used

4. Why the devices cannot account for the biggest factor that we battle: adaptation.

5. What Adaptative thermogenesis is and why it matters

6. The ones on the market say they can tell if you are burning fat or carbs. This is not a good/bad metric.

7. Metabolic rate versus your total intake. If they match, you will stay the same if they are unmatched, you will gain or lose. There is no magic diet that works for everyone.

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

What a difference a "buddy" makes in a weight loss journey! Two sisters discuss their shared wellness journey using MetPro. Supportive friends and family can be instrumental to success. Rebecca and Rachel describe their experience using MetPro, including receiving encouragement from each other and their coaches. This is perfect for anyone looking for extra support on their weight loss journey! We cover:

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1. The major benefits of having a buddy

2. Balancing between competing and supporting

3. Challenging and motivating each other

4. The power of another person's example

5. The value of an experienced and knowledgeable coach

6. The advantages of similar meal plans

7. Discovering ways to approach food and preparation

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All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

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This week on The MetPro Method, we're joined by MetPro Coaches, Cat Ramirez and Ryan McMullen, to discuss how to navigate the gym - particularly during the busy season. When Cat and Ryan aren't working with their MetPro clients, they are coaching clients at the CrossFit Gyms they each own. Take a listen as these experts give us a walk-through on the ways of the gym.

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Intimidated by the gym! What do I do?

Which is more intimidating: Weights or cardio?

Figuring out what weights to use for which workout.

Tracking weights/reps completed.

Proper etiquette for supersets or circuit training.

What you need to know as a first-timer at the gym.

Handling embarrassing moments

What else do I need to know about joining a gym?

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You can find more about MetPro at MetPro.co!  

Brace yourself for an episode that'll redefine your health and wellness goals! Dive into the inspiring journey of Abigail Derby, a traveling Registered Nurse who works in hospital operating rooms. She turned her life around with metabolic cycling. Learn how to battle sugar cravings and fit wellness into the busiest of schedules. This isn't just about fitness; it's about the ripple effect of positivity that can transform your life.

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Getting started with working out? Been working out awhile and feel like you need some help to level up? Start by listening to this episode! MetPro Coaches Cat Ramirez and Ryan McMullen join Crystal to have a conversation about exercise - what you should be doing and what you should not be doing!

We discuss:

• Warming up is important - learn how to make sure you optimizing yours.

• Start with the basics. Get a personal trainer for help if you need the basics.

• The worst thing you can do to start any workout is static stretching. What it is and why it's not helpful before a workout.

• instead gently increase blood flow to the muscles. Start by doing the most simple form of whatever workout you want to do. You want to run, warm up with a walk.

• What muscle activation is and how to do it before a workout.

• For beginners: Start by increasing frequency, then increase intensity, then focus on complication of movement.

• Be sure to include restorative work post exercise.

• Work in even simple stretches while sitting in your chair at work or while watching TV

• Exercise is only one portion of losing weight - you have to do well on your diet and nutrition. Exercise complements that.

• Your exercise and intensity should evolve over time as you age

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

How many women in their 50's do you know reaching new running PRs while also losing 20 pounds? Meet Andrea Rodi, who seamlessly integrated MetPro into her busy lifestyle and experienced an incredible transformation. Discover Andrea's tips for managing MetPro while juggling career and travel, and be inspired by her dedication and results. If you are keen on enhancing your wellness, this episode is packed with insights and motivation just for you.

All episodes of The MetPro Method can be found anywhere you get podcasts or go to metpro.co/metpro-method. Be sure to follow, rate, and review. You can learn more about MetPro at metpro.co!

For a business executive and athlete, a major heart attack was the spark on an incredible journey. In this inspiring episode, Rob Dennison explains how his heart attack nearly took his life. When he tried to lose weight, he still couldn't using another weight loss approach.

Rob was stuck at a frustrating plateau until he discovered MetPro. On MetPro, Rob lost 35 pounds and gained a wealth of knowledge about nutrition and personal accountability. Working with a coach, and MetPro's revolutionary approach, has been a game-changer for Rob's physical, emotional, and mental health. Rob is now incredibly active and is a competitive pickleball competitor.

You do not want to miss this empowering conversation and learn how MetPro can transform your life. All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at metpro.co!

For Darren Fittler, MetPro’s tailored approach to nutrition and fitness empowered him to excel in his legal career and as an athlete. Darren takes us on his journey of using MetPro both to focus on improving his running power and weight loss--all while navigating the unique challenges of being blind. Darren shares with us his incredible motivation and his love of having a coach to keep him accountable, making his transformation all the more inspiring. From his home in Australia, Darren reminds us that anything is achievable with the right mindset and the right tools. Don't miss this life-changing conversation on The MetPro Method.

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Have you ever wondered why you can't stop craving that chocolate bar or can of soda? It's not just your sweet tooth. There's a powerful science behind sugar addiction that affects both our bodies and brains. Join host Coach Crystal she explores the surprising ways that sugar can hijack our brains, cause blood sugar crashes, and perpetuate the cycle of cravings. Crystal shares practical and proven strategies MetPro clients use to break free from the sweet trap. From complex carbs to healthy treats, you can satisfy cravings without sacrificing your health. Get ready for a sweet adventure!

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Follow Parker's journey as he prepares for Marathons and learns how to fuel his body while running with MetPro Coach Ryan McMullen. In his quest to reach peak performance, Parker discovers that nutrition is key to success and the importance of fueling. Join this inspiring story and find out how you too can unlock your best self. This is an informative and motivating podcast about running, nutrition, and achieving your Marathon goals!

We cover:

• The catalyst for running a marathon

• Parker's initial approach to marathon prep

• The challenges of prepping for a marathon during COVID

• The plateau of training on his own

• Why he chose MetPro to help him achieve his goals

• The impact of MetPro on his marathon times and performance

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Inspiration is a two way street. In the one year anniversary episode, MetPro coaches Ryan McMullen, Cat Ramirez, and MetPro founder Angelo Poli look back and share stories of the clients that inspired them, taught them and pushed them to be better. Listen to real experiences that will help you understand how to knock down your own barriers - an excellent start to 2023. You will also get a glimpse at how our coaches work together (and tease each other) — no doubt that, although we live all over the country, we are truly a team.

• Ben - Cross Fit coach who trained the fittest man and woman in 2016 (and guest hosted workouts in the MetPro app)

• Diana - OB who travels for work, works crazy hours, maintains her kids busy schedules, and is an avid runner who still finds time to train and eat to fuel her workouts

• Michael and Nichole - both long distance runners who are parents and have full time jobs but get up at 4am to train every day

• Physique competitor that found she had significant health problems just as she was on the cusp of obtaining her IFBB card.

• Julie - special needs mom who honors her son daily with raising awareness and helping others in the same situation while still taking time for her health and wellness!

• Manny - a powerlifter who decided to lose weight BUT get a world record in each weight class along the way — along with a very special record in recent months!

• Claudia - mom of a special needs child and busy OB doctor who had some specific struggles come up. She almost quit the program but continued to grind (forward is a pace!!) and has surprised herself with her progress and her ability to take care of herself

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Get ready to be inspired! Join us as we talk with Judi Gordon, whose incredible fitness transformation is proof that it's never too late to take charge of your health. Judi opens up about how she tackled challenges like perimenopause, weight loss plateaus, and building muscle through consistent strength training. Hear how science-backed coaching with MetPro helped her unlock her potential, shed 62 pounds, and achieve results that even amazed her doctors. Plus, Judi shares her tips for staying patient, prioritizing recovery, and turning fitness into a lifelong habit. Whether you're looking for motivation or practical advice, this episode has something for everyone striving to feel stronger, healthier, and unstoppable.

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Get ready for a cheerful and insightful episode of The MetPro Method! Host Crystal O’Keefe is joined by a roundtable of expert coaches—Eric, Amber, Jessee, Shannon, Ryan, Bianca, Kim, Travis, and Megan—to share festive tips for thriving this season.

Learn why skipping meals to "save calories" may backfire, how to pull off guilt-free indulgences, and clever ingredient swaps that keep comfort foods delicious and nutritious (Greek yogurt, anyone?). Plus, discover creative non-food traditions to connect with loved ones and strategies for balancing both enjoyment and health goals during celebrations.

Whether you’re hosting, toasting, or just looking to stay consistent, this episode is packed with easy, practical advice. Tune in now, and be sure to subscribe to The MetPro Method for more tips to crush your goals.

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

MetPro Angelo Poli

Rosalyn has had quite the journey with weight management, and it's only getting better! In this episode of the MetPro Method Podcast, Rosalyn opens up about her lifelong struggles with weight loss and how she was able to ultimately succeed in losing 135 pounds.

Listen in as she shares her experience of transitioning from an unhealthy lifestyle to a more mindful approach to nutrition and fitness. She talks about her transition from living a sedentary lifestyle to embracing the world of fitness with Peloton, and then finding the MetPro program which focused on metabolic nutrition and helped her lose an additional 50 pounds.This inspiring journey is sure to help anyone looking to improve their health and metabolism. We are so happy for Rosalyn and her amazing success story - she's an inspiration for all of us here at MetPro! Check out this episode now to hear her incredible journey.

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Marcelo Aller, Vice President of Sales at Bio Strap, joins the podcast to discuss heart rate training and wearables. Marcelo has 12 years on the service side of the industry. His career started as a CSCS coach, personal trainer, working in health clubs and included having my own speed, agility, quickness camp using the technology for coaching and evolved into working for the companies that are creating the technology and helping to create ways to use the technology.

We discuss:

What a wearable is

• The overall evolution of heart rate monitors/wearables

• How HR zones are used differently for different sports/intentions

• Different ways to establish heart rate zones - and how wearables have changed the accessibility to testing

• How to best utilize the data you are getting from a wearability - regardless of the type

• What all wearables are tracking these days besides your heart rate.

• Wearables- not a medical device - but can monitor anomalies for your heart and let you know when your heart is not acting as it usually does

• How to use wearables to monitor the intensity of your workouts -and ensure you are getting the right mix of intensities that match your goals

• How to use wearables to monitor your sleep for potential conditions like sleep apnea.

• The future of Wearables - virtual reality and simulations that could take your training and health to the next level

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!