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

Don’t forget to join Rachel’s weekly newsletter, The Friday Flex here: https://www.metflexlife.com/newsletter 

Listeners can find Menno Henselmans at his website https://mennohenselmans.com/, and on Instagram @menno.henselmans 

Menno Henselmans is an international public speaker, scientist, and online physique coach. He has several pro-card-winning clients and international prize winners in physique sports and powerlifting. Menno is also the author of the book - The Science of Self Control where he discusses the essentials of how the human mind works, what willpower is, how to be more productive, how to stick to your diet, how to make your workouts less effortful and how to keep yourself motivated.

In this episode, we chat about why dieting should be looked at as a skill to achieve lifelong results, benefits to diet breaks and refeeds to hit your goal, the forbidden fruit effect, and much more!

“Dieting is a skill that you need to learn. Everyone needs a lot of experience doing it, especially when it comes to traveling, social eating events, peer pressure. Just having a good diet at home is one thing, but it takes a lot of skill to master it as a whole lifestyle.” -Menno Henselmans

Top Takeaways:

• Artificial sweetener myths debunked 
• The benefits of taking a diet break and how it could get you closer to your ultimate goal
• Rigid diet control versus flexible diet control
• Psychological factors that play a part in cravings

Show Notes:

• [0:00] Intro to episode trailer 
• [0:30] Rachel gives a brief background of today’s guest Menno Henselmans   
• [1:30] Welcome back to MetFlex and Chill! Rachel introduces Menno Henselmans to the listeners 
• [2:30] Menno gives a brief background on his journey in the health and nutrition space
• [3:30] The Science of Self Control 
• [6:00] Question: How can “empty rewards” help us stick to our diet?
• [9:00] Download your FREE Hunger Hacks Guide!
• [9:30] Question: Can you speak to the research out there on artificial sweeteners? Are they bad for you? Do they cause gut issues, etc.?
• [16:00]  Are artificial sweeteners bad for your gut bacteria?, Is Aspartame safe?
• [17:00] Question: Can you talk about diet breaks and refeeds and how they can potentially get you to your end goal quicker?
• [20:00] Question: Can you talk about the difference between rigid diet control versus flexible diet control? 
• [23:00] “Dieting is a skill that you need to learn. Everyone needs a lot of experience doing it, especially when it comes to traveling, social eating events, peer pressure. Just having a good diet at home is one thing, but it takes a lot of skill to master it as a whole lifestyle.” -Menno Henselmans
• [25:00] Protein Sparing Modified Fasts (PSMF) | Robert Sikes & Rachel Gregory
• [26:00] Question: Can you explain what the forbidden fruit effect is?
• [45:30] Question: What is your opinion/perspective on low carb vs. low-fat diets?
• [51:30] Question: In terms of fat intake, what would your general guideline be for the minimum amount of fat that you recommend for clients?
• [54:30] You can check out more from Menno Henselmans at his website https://mennohenselmans.com/, and on Instagram @menno.henselmans
• [58:00] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.

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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: @rachelgregory.cns
• Facebook: @metflexlife