The Muscle Science for Women Program is still open with a few spots left! Check it out at www.metflexlife.com/msw. 

To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply

Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter 

In this episode, Rachel takes on listener questions related to gaining muscle while being in a deficit, how to optimize muscle protein synthesis and daily protein intake, signs and symptoms to look for when trying to become more metabolically flexible, and more!

Today's Questions:

• Can you gain muscle while in a slight deficit or are you just lifting to maintain?
• How much protein do you need per meal when building muscle?
• How long should you stay strict keto before flexing?
• If doing a cut on keto, do you track and cut calories like on other diets? 

Top Takeaways:

• Essentials to focus on if you want to gain (or at least maintain) muscle while in a deficit
• Questions to ask yourself if and when you’re ready to try keto
• Rachel’s daily recommendation on protein intake to optimize muscle protein synthesis 
• Signs and symptoms your body might be ready to start incorporating carbs back into your diet

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today’s episode is a Solo Q&A! THE Muscle Science for Women Program is still open with a few spots left! Check it out at www.metflexlife.com/msw. The official start date for this round is JANUARY 10th! 
• [2:00] Question: Can you gain muscle while in a slight deficit or are you just lifting to maintain?
• [5:00] Essentials to focus on for optimizing muscle growth
• [10:00] Question: How much protein do you need per meal when building muscle?
• [13:00] Daily recommendation on protein intake to optimize muscle protein synthesis
• [19:30] If you’re interested in the Muscle Science For Women program check it out HERE! 
• [20:00] Question: How long should I stay strict with keto before flexing?
• [22:30:] For more info on Rachel’s Keto KickStart Program check it out at www.metflexlife.com/keto-kickstart 
• [28:30] Question: If doing a cut on keto, do you track and cut calories like on other diets? 
• [32:00] Is keto the best diet for weight loss? 
• [34:00] If you’re interested in learning more about the MSW program please don’t hesitate to reach out at [email protected] or check out the program at www.metflexlife.com/msw 

THINGS MENTIONED IN THIS EPISODE:

• If you’re interested in the Muscle Science For Women program round 2 starts January 10th! 
• Check out other fitness and nutrition programs Rachel offers at www.metflexlife.com/programs 
• Lifting, Dieting, and Fat Loss Q&A with Rachel Gregory

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

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

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

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

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

Social Links:

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

Primary Programs:

• Keto For Women
• Muscle Science For Women