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In this episode, Rachel breaks down metabolic adaptation, the importance of nutritional periodization, how to bust through fat loss plateaus and more!

“When you lose weight, your metabolism downregulates as a response to you eating fewer calories and your body getting smaller or lighter. You don't have a 'broken metabolism' -- you're just experiencing metabolic adaptation.” Rachel Gregory

Todays Questions:

• How long can someone be in a calorie deficit for weight loss before it's no longer effective?
• I’m 65 pounds down with keto but can't get below 200 ever. I’m doing CrossFit and watching calories? What do I do?
• I feel sick when I try to eat higher carbs to get metflex. Do I gradually increase carbs?
• Have you researched eating based on your menstrual cycle?

Top Takeaways:

• A common misconception about metabolism
• Six reasons why metabolic adaptation occurs
• Telltale signs it might be time for a diet break
• How to strategically increase carb intake after long term keto/low carb

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today is a solo Q&A for you all! Thank you Ketobrick for sponsoring the Friday episodes of MetFlex and Chill for the month of October!
• [0:00] Use the code METFLEXLIFE when you purchase at ketobrick.com to be entered to win a free month supply of keto bricks! 
• [0:30] Question: How long can someone be in a calorie deficit for weight loss before it's no longer effective?
• [1:00] The concept of nutritional periodization
• [4:30] The Thermic Effect of Food: #1 Reason All Calories Are NOT Equal
• [11:30] Signs it may be time to take a diet break
• [17:00] Question: I’m 65 pounds down with keto but can't get below 200 ever. I’m doing CrossFit and watching calories? What do I do?
• [20:30] Do I Need To Track Macros To Lose Weight? And Common Mistakes When Tracking Macros
• [23:30] In order to build muscle you should be following a program that includes hypertrophy training
• [24:30] Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
• [25:30] Check out Rachel’s exercise programs at metflexlife.com
• [25:30] Question: I feel sick when I try to eat higher carbs to get MetFlex. Do I gradually increase carbs?
• [26:00] Episode 21: The Science of Metabolic Flexibility with Dr. Mike T Nelson
• [29:30] Consuming naked carbs could be contributing to ill feelings 
• [31:00] Question: Have you researched eating based on your menstrual cycle?
• [31:30] Episode 9: Stress and Fat Loss, Hormone Balance, and Carb Cycling with Ali Miller or Episode 48: Hormones, Birth Control, Carb-Ups, Sleep Hygiene, Resistance Training, & More! with Dr. Jaime Seeman
• [33:00] Shout out to Ketobrick for sponsoring MetFlex and Chill for the month of October! Use the code METFLEXLIFE when you purchase to be entered to win a free month supply of keto bricks!
• [33:30] If you’re enjoying this podcast the best way to help grow it is to take a screenshot and share it to your instagram story and tag @rachelgregory.cns or if you want to be really helpful you can leave a review on the Itunes podcast app! 

THINGS MENTIONED IN THIS EPISODE:

• The Thermic Effect of Food: #1 Reason All Calories Are NOT Equal
• Do I Need To Track Macros To Lose Weight?
• Common Mistakes When Tracking Macros
• Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
• Episode 21: The Science of Metabolic Flexibility with Dr. Mike T Nelson
• Episode 9: Stress and Fat Loss, Hormone Balance, and Carb Cycling with Ali Miller
• Episode 48: Hormones, Birth Control, Carb-Ups, Sleep Hygiene, Resistance Training, & More! with Dr. Jaime Seeman

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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.).