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In this episode, Rachel breaks down heart rate zones and how to use them during a workout, how to successfully incorporate a deload week to prevent burnout, favorite protein powders and more! 

“It’s important to incorporate deload weeks in any training that you're doing, so you can effectively manage fatigue [mentally and physically] and recover optimally.” Rachel Gregory

Today's Questions:

• When tracking heart rate during cardio, is the benefit in keeping the heart rate up for a period of time or being able to rev it up and take it down efficiently that's making the most impact? 
• How often do you take a deload week when you’re lifting to gain muscle? Do you eat differently during the deload week?
• Do you recommend protein shakes for someone new to keto? If so, which one?
• Best nutritional science books?

Top Takeaways:

• A simple formula to use to calculate your max heart rate
• The different heart rate zones and how to use them
• Rachels recommendation on when it’s time to take a deload week
• A list of tasty ways to use your protein powder... other than shakes
• Top nutrition science book must-haves 

Show Notes:

• [0:00] Welcome back to MetFlex and Chill Q&A Friday! Rachel announces the first sponsor of the podcast! Thank you Ketobrick!
• [1:00] Ketobrick comes in six different flavors and if you’re interested in trying one check them out! 
• [1:30] If you use the code METFLEXLIFE when you purchase, you will be entered to win a free month supply of keto bricks!
• [2:00] Question: When tracking heart rate during cardio, is the benefit in keeping the heart rate up for a period of time or being able to rev it up and take it down efficiently that's making the most impact? 
• [2:30] Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
• [6:00] A formula to calculate your max heart rate
• [7:00] A break down of the five heart rate zones: zones 1-5
• [7:30] Episode 56
• [12:00] Question: How often do you take a deload week when you’re lifting to gain muscle?
• [16:00] Question: Do you eat differently during the deload week? 
• [18:30] Question: Do you recommend protein shakes for someone new to keto? If so, Which ones?
• [21:00] All Calories Not Equal Blog
• [23:30] Ways Rachel uses protein powders aside from just drinking them! Protein Ice Cream Recipe, Protein Pancakes Recipe, Protein Muffins Recipe
• [24:00] Perfect Keto, Perfect Keto Collagen Powder, Active Stacks Beef Protein, Legion athletics whey protein, Legion athletics casein powder, and Organifi Complete Protein
• [25:00] Favorite protein powders!
• [25:30] Episode 43: All Things PROTEIN with Shawn Wells
• [27:00] Rachel’s top book recommendations can be found HERE on Amazon 
• [28:30] The Hungry Brain, Deep Nutrition, Primal Fat Burner, Wired to Eat, The Woman's Book, The Muscle & Strength Pyramid Nutrition Edition, The Art and Science of Low Carbohydrate Performance by Jeff Volek and Stephen Phinney, The Ketogenic Bible
• [30:00] Be sure to check out Ketobrick!  If you use the code METFLEXLIFE when you purchase, you will be entered to win a free month supply of keto bricks!

THINGS MENTIONED IN THIS EPISODE:

• MetFlex and Chill Podcast has its first sponsor! Check out Ketobrick HERE! 
• Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
• All Calories Not Equal Blog
• Episode 43: All Things PROTEIN with Shawn Wells
• Rachel’s Recommended Products

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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.).