To watch this episode and other past episodes, please visit Rachel's YouTube channel.

Listeners can find Dr. Zachary Long at his website thebarbellphysio.com and http://performanceplusprogramming.com, and on Instagram @thebarbellphysio and @performanceplusprogram

Dr. Zachary Long is a physical therapist in Charlotte, North Carolina, and runs an industry-leading fitness website "The Barbell Physio" where he is a trusted resource to thousands of athletes, coaches, and health care professionals across the United States and beyond.

Additionally, Dr. Zach teaches with the Institute of Clinical Excellence in their "Fitness Athlete" division where he helps medical professionals better understand the needs of CrossFitters, powerlifters, and weightlifters. Zach is a Board Certified Sports Specialist, Level One CrossFit Trainer, NASM Performance Enhancement Specialist, and certified SFMA practitioner.

In this episode, Dr. Zachary Long and I chat about some of the most common mistakes people make when it comes to injury rehab, misinformation surrounding squat depth and why squatting with your knees over your toes isn't an inherently "bad" thing, why (and how) CrossFit training can lead to muscle or hypertrophy gains, and much more!

"Our goal should always be 'how close can we be to our intended stimulus in the workout without slowing down the healing process.' And when we do that, we're going to be significantly better off in the long term." Dr. Zachary Long

Top Takeaways:

• Why resting is often the worst thing you can do when injured and what you should do instead.
• How CrossFit training can lead to muscle gains
• Benefits of using modalities such as lifting shoes or heel elevation, wrist straps, and weight belts.
• Squatting misconceptions & misinformation
• How to know if you should be stretching something vs. strengthening something

Show Notes:

• [0:00] Intro to episode trailer
• [0:30] Rachel gives a brief introduction of guest Dr. Zachary Long
• [1:30] Welcome back to MetFlex and Chill! Rachel welcomes guest, Dr. Zachary Long, @thebarbellphysio to the listeners
• [2:00] Dr. Long gives an intro to himself and how he got into sports and physical therapy
• [3:30] Question: If it is not resting, what should we be focusing on instead when we get an injury?
• [7:00] Question: What other modifications aside from rest would you focus on?
• [8:30] "Our goal should always be - how close can we be to our intended stimulus in the workout without slowing down the healing process - And when we do that, we're going to be significantly better off in the long term." Dr. Zachary Long
• [9:00] Question: Is there any validity to R.I.C.E? (Rest Ice Compression Elevation)
• [11:00] Question: What are your thoughts on NSAIDs?
• [12:30] Question: How do you know if you should be stretching something versus strengthening something?
• [15:00] Question: Do you use foam rolling and massage therapy in your practice?
• [20:30] Question: Limiting factors in training - should we try to "fix" them or is it okay to use external 'help' depending on the goal?
• [24:00] Question: In terms of squatting, is it okay if your knees travel over your toes?
• [32:30] Question: Can you chat about how lots of CrossFit athletes get super jacked?
• [35:00] Question: Is there anything specific that you personally do with your clients to help with accessory movements that they might not be getting in a typical CrossFit workout?
• [39:30] Question: When is it beneficial to use a lifting belt?
• [43:30] Valsalva maneuver
• [44:30] Using external lifting tools depending on your goals
• [46:30] Question: Is there anything you've changed your mind about in the past year, and why?
• [49:00] To check out more from Dr. Zachary Long at his website thebarbellphysio.com and http://performanceplusprogramming.com, and on Instagram @thebarbellphysio and @performanceplusprogram
• [50:00] Thanks for listening to another episode! If you're loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the "Search" tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading "Ratings & Reviews". and select "Write a Review." Next, select the number of stars you'd like to leave. Please choose 5 stars! Using the text box which says "Title," write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn't need to be much more than: "Love the show! Thanks!" or "Rachel provides wonderful content from a multitude of expert guests!" Once you're done select "Send" in the upper right-hand corner.

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Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge."

Rachel received her Master's Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor's Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.

Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility.

You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com

Social Links:

• Youtube: @rachelgregory
• Instagram: @rachelgregory.cns
• TikTok: @metflexlife
• Facebook: @metflexlife

Primary Programs:

• Keto For Women
• Muscle Science For Women