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In this episode, Rachel answers listeners' questions about the margin of error allowed on food labels, how to maximize muscle gains by understanding how to choose exercises, switching up your macros after prolonged keto, and choosing quality protein powders without the junk!

“Sometimes, if you're switching things up too often, it can actually hinder your ability to see if you're progressing.” Rachel Gregory

Today’s Questions:

• What are the best resources to get nutritional info on different whole foods? I always see discrepancies between websites.
• How to deal with food labels not being accurate?
• Is it good to build your quads if you have knee injuries? What are the best exercises for building quads?
• What are some protein powders without sugar that you trust?
• I've been on the same progressive training program for one and a half years, is it time to add different moves?
• What were your macros right after deciding not to be keto? I'm scared that I'll be shocking my body with too much.
• During your building phase, what were your macros? I can't seem to add weight.

Top Takeaways:

• The law allows a margin of error in food labels - find out how much of a % and how to avoid it
• Consider these tips when looking for the best quad workouts for your personal anatomy/biomechanics
• Recommended exercises to try for building quads that maximize the most knee flexion 
• Top four protein powders that Rachel trusts
• Questions to ask yourself when thinking about switching up your training regimen  

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today’s episode is a solo Q&A 
• [1:00] Question: What is the best resources to get nutritional info on different whole foods. I always see discrepancies between websites?
• [4:00] Food Data Central
• [5:00] Question part II: How to deal with food labels not being accurate?
• [12:00] Question: Is it good to build your quads if you have knee injuries? 
• [14:30] Question: What are the best exercises for building quads?
• [28:30] Question: What are some protein powders without sugar that you trust?
• [30:30] Legion athletics: Follow this link and use code METFLEXLIFE at checkout for 20% off True Nutrition: Follow this link and use code METFLEXLIFE at checkout, Perfect Keto: Follow this link and use code METFLEXLIFE or METFLEXTRIBE at checkout for 15% off and Active stacks: Follow this link and use code CHILL at checkout for 10% off
• [31:00] Question: I've been on the same progressive training program for one to one and a half years, is it time to add different moves?
• [36:00] “Sometimes, if you're switching things up too often, it can actually hinder your ability to see if you're progressing.”
• [37:30] Question: What were your macros right after deciding not to be keto? I'm scared that I'll be shocking my body with too much.
• [37:30] Keto For Women Program
• [38:30] Episode 123: Re-Incorporating Carbs After Keto and How to Get the Most Out of Your Pre-workout Nutrition & Supplements, Episode 18: Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism, Episode 84: Fat Loss: The Hierarchy Of Importance Podcast
• [39:00] Question: During your building phase, what were your macros? I can't seem to add weight.
• [39:30] Check out the Muscle Science For Women program!
• [42:00] If you want to post a question for Rachel to dive into on MetFlex and Chill please follow her @rachelgregory.cns or email her at [email protected] 

THINGS MENTIONED IN THIS EPISODE:

• Check out these brands for quality protein powders: Legion athletics: Follow this link and use code METFLEXLIFE at checkout for 20% off True Nutrition: Follow this link and use code METFLEXLIFE at checkout, Perfect Keto: Follow this link and use code METFLEXLIFE or METFLEXTRIBE at checkout for 15% off and Active stacks: Follow this link and use code CHILL at checkout for 10% off
• Check out Rachel’s programs HERE! To apply with Rachel for one-on-one coaching go to www.metflexlife.com/apply 
• Episode 123: Re-Incorporating Carbs After Keto and How to Get the Most Out of Your Pre-workout Nutrition & Supplements
• Episode 18: Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism
• Episode 84: Fat Loss: The Hierarchy Of Importance Podcast

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Join the FREE MetFLex Life Course: www.metflexandchill.com

Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.

Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).