MetFlex and Chill

To watch this episode, please visit Rachel's YouTube channel. Listeners can find Cody McBroom at his website

https://tailoredcoachingmethod.com/ and on Instagram @codymcbroom

Cody McBroom is the CEO and Head Coach of Tailored Coaching Method, where he and his team pride themselves on helping average individuals achieve and maintain above-average results through world-class individualization, education, and connection. Tailored Coaching Method is fueled by a relentless dedication to helping clients realize sustainable success with their physique, mind, and life - allowing them to live their very own life by design.

In this episode, Cody and I talk about the hierarchy to a successful transformation, benefits of carbs for body recomposition, intensity vs. duration in training, "maingaining" and much more!

"First and foremost, I do think that the behavior, lifestyle, and environment needs to be in the pyramid. That is the first thing because there's a psychology associated with body composition change, self-discipline…even just grit." Cody McBroom

Top Takeaways: The hierarchy of a successful transformation Why carbohydrates are an important tool for body recomposition Diet dials explained and how to use them in your training Benefits of cardio and conditioning regardless of your goal

Show Notes: [0:00] Rachel gives a brief bio about guest Cody McBroom to the listeners [1:00] Welcome back to MetFlex and Chill! Rachel welcomes guest Cody McBroom @codymcbroom to the listeners! [1:30] Cody dives into his background and how he decided to pursue fitness and nutrition [6:30] Question: Can you talk about what you see the hierarchy has been for transformation, and what a successful transformation looks like in terms of getting to the goal, but being able to sustain that goal afterward? [7:00] Eric Helms Pyramid [9:00] "First and foremost, I do think that the behavior, lifestyle, and 'environment' needs to be in the pyramid. That is the first thing because there's a psychology associated with body composition change, self-discipline…even just grit." [14:30] Question: What's your experience with clients who have gone through a body recomposition? Is it really only for people who are new to training or who are coming back from training? Or do you feel like there is still some kind of runway for people who are more advanced or maybe they are more elite? [18:00] 'Gaintaining' for the advanced athlete [19:30] "I think the truth about recomp is that most people either have to be a brand new beginner or just recently injured or you have to be unbelievably patient." [23:30] Question: Can you give our listeners a rundown of what the benefits of carbohydrates are if you're trying to change your body composition and build muscle? [32:30] Question: In terms of periodization and going into a fat loss phase, can we chat about what you've found to be most optimal in your coaching practice for your clients? [40:00] Fast fat loss vs. slow fat loss [43:00] Question: Can we briefly go through the different ways that you would categorize cardio based on energy systems and why it's important to work in those energy systems regardless of your goal? [44:30] OPEX: Sustain Train Gain [50:00] Question: Do you feel you see a trend with women you coach overworking and overtraining? [52:00] "Your results are only as good as your recovery." [52:30] Question: Is there anything in the past year that you've changed your mind about and why? [5:00] The One Thing [55:30] To find more from Cody please check out his website https://tailoredcoachingmethod.com/, or on Instagram @codymcbroom [56:00] 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.

--- 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.).

To watch this episode, please visit Rachel's YouTube channel.

Listeners can find Robb Wolf at his website, on Twitter @robbwolf, and on Instagram @dasrobbwolf

Robb Wolf is a former research biochemist and 2X New York Times/Wall Street Journal Best-selling author of The Paleo Solution and Wired To Eat. He and co-author Diana Rodgers recently released their book, Sacred Cow, which explains why well-raised meat is good for us and good for the planet. Robb has transformed the lives of hundreds of thousands of people around the world via his top-ranked Itunes podcast, books, and seminars. He's known for his direct approach and ability to distill and synthesize information to make the complicated stuff easier to understand.

In this episode, Robb and I chat all about Robb's perspective on metabolic flexibility, how to better understand hydration and sodium intake, the carb swish trick, how macros on keto can fluctuate based on exercise and exertion, and more!

"In a textbook of medical physiology, hydration means water and electrolytes. And when we're really thinking about physical performance, the main electrolyte we need to be concerned with is sodium." Robb Wolf

Top Takeaways:

• Robb's perspective on metabolic flexibility and how to achieve it
• Benefits to a carb swish for performance
• A daily recommended minimum dose of sodium should be this if you eat a mostly whole foods diet
• When fasting becomes too much and could cause more metabolic harm

Show Notes:

• [0:00] Rachel gives a brief bio on our guest today, Robb Wolf @dasrobbwolff
• [1:00] Welcome back to MetFlex and Chill! Rachel welcomes guest Robb Wolf @dasrobbwolff
• [1:30] Robb gives a brief background of how he got into working with people with complex issues and needed something other than standard care
• [4:00] Question: Can you tell us about your personal Paleo/Keto/Low-carb journey and how it's evolved over the years?
• [5:00] "My base recommendations really haven't changed a ton other than I think I've become even more aware that the folks that are struggling with body composition, appetite control, metabolic issues, etc... that protein really is THE thing to focus on."
• [9:30] Question: Have you seen metabolic inflexibility on both sides of the spectrum? And what would you say about how to mitigate that?
• [17:30] A Low-Carbohydrate Ketogenic Diet Combined with 6-Weeks of Crossfit Training Improves Body Composition and Performance
• [17:30] Question: What's your opinion on implementing a lower-carb protocol within a CrossFit setting for those people who are not elite?
• [22:00] Zone diet
• [25:00] What is a carb swish?
• [25:30] Question: Do you think there's a difference in terms of genders for those who want to implement a keto/low carb approach and also do CrossFit?
• [26:30] Theories around keto and performance: Could be electrolyte management? Could it be from excessive sweat causing fatigue?
• [28:30] Question: Can you speak to the importance of electrolytes not just in terms of performance but overall health and functioning?
• [30:00] The main electrolyte to replenish during performance = Sodium
• [31:00] "In a textbook of medical physiology, hydration means water and electrolytes. And when we're really thinking about physical performance, the main electrolyte we need to be concerned with is sodium."
• [36:00] Question: ​​Is there a recommended intake of sodium-based on body bodyweight?
• [40:00] Listener Question: I noticed that I get bloated or kind of puffy if I have too much sodium. Can you talk to that a little bit?
• [42:30] Listener Question: Can you actually overdose on a potassium supplement?
• [44:30] Question: Is there anything in the past year that you've changed your mind about and why?
• [52:00] If you want to check out more from Robb you can find him at https://robbwolf.com/, www.drinklmnt.com, or The Healthy Rebellion
• [52:00] 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.

---

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.).

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

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

In this episode, Rachel chats about ways to determine your TDEE, the most controllable variable of TDEE, signs, and symptoms of when it might be time to pivot training and nutrition protocols, how to get the most out of resistance training and running, and more!

"If at least 80% of your day is made up of whole foods that have either had a face at some point or grown from the earth at some point, then you're probably doing pretty well."

Today's Questions:

• What is the best way to determine energy spent? (energy expenditure)
• Alternate Day Fasting with daily heavy workouts makes me feel less efficient. What should I do?
• Why does my body change drastically throughout the day? Is it water weight?
• My son needs to run for his psyche but wants to build muscle and resistance train. How should he go about mixing the two?

Top Takeaways:

• These 4 components combined are what make up your TDEE or total daily energy expenditure
• Tips on how to decrease bloat throughout the day
• How to structure your days to get the benefits of both resistance training and running

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today is a Q&A solo episode taking on questions from IG
• [0:00] 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.
• [1:00] Question: What is the best way to determine energy spent? (energy expenditure)
• [1:30] What is TDEE: Total Daily Energy Expenditure
• [11:30] "If at least 80% of your day is made up of whole foods that have either had a face at some point or grown from the earth at some point, then you're probably doing pretty well."
• [13:30] This simple tweak to your day can make a HUGE difference!
• [16:00] TDEEcalculator.net
• [18:30] Episode 46: How To Find Maintenance Caloric Intake, Fast vs. Slow Fat Loss, Accuracy of Tracking Devices, and More!
• [19:30] Question: Alternate-day fasting with daily heavy workouts makes me feel less efficient. What should I do?
• [21:30] "You're going to hinder your performance and your recovery if you don't have any fuel coming in."
• [23:30] Question: Why does my body change drastically throughout the day? Is it water weight?
• [24:30] Episode 52: Most Common Causes of Bloating, Intermittent Fasting vs. Time Restricted Feeding, and Training While Fasted
• [25:30] Question: My son needs to run for his psyche but wants to build muscle and resistance train. How should he go about mixing the two?
• [29:30] Thanks for listening to another solo Q&A episode. If you know anyone that could benefit from MetFlex and Chill please share it out on your social media and tag Rachel @rachelgregory.cns or head over to iTunes and leave a review to help grow the show!

THINGS MENTIONED IN THIS EPISODE:

• This simple tweak to your day can make a HUGE difference!
• TDEEcalculator.net
• Episode 17: THE Fasting Episode with Mike Mutzel
• Episode 46: How To Find Maintenance Caloric Intake, Fast vs. Slow Fat Loss, Accuracy of Tracking Devices, and More!
• Episode 52: Most Common Causes of Bloating, Intermittent Fasting vs. Time-Restricted Feeding, and Training While Fasted

---

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.).

To watch this episode, please visit Rachel's YouTube channel.

Listeners can find Shawn Wells at his website https://shawnwells.com/, and on Instagram @shawnwells

Shawn Wells is one of the world's leading nutritional biochemists and experts on health optimization. He has formulated over 500 supplements, food, beverages, and cosmeceuticals and patented 10 novel ingredients. Formerly a Chief Clinical Dietitian with over a decade of clinical experience, he has counseled thousands of people on innovative health solutions. He has also personally overcome various health issues including Epstein-Barr Virus, Chronic Fatigue Syndrome, Fibromyalgia, depression, insomnia, obesity, and a pituitary tumor.

As a world-renowned thought-leader on mitochondrial health, his insights have been prominently featured in documentaries, podcasts, and on morning television. His expertise can help any health-conscious individual to better manage stress and experience greater resilience and more energy through utilizing his practical research-backed solutions.

His book, "The ENERGY Formula" has been recognized by both USA Today and Forbes as well as an Amazon best-seller in multiple categories.

In this episode, Shawn and I chat all about his new book "The Energy Formula" and discuss Shawn's top three supplements for sleep, stress, and exercise. Shawn gives his tips on how to find quality supplements in a saturated market and why he considers sodium to be one of the most underrated, yet powerful tools for performance.

Top Takeaways:

• Three factors to take into consideration when buying a quality supplement
• Two supplements that pair well with melatonin
• One of the most underrated pre-workout supplements
• Benefits to taking Dihydroberberine

Show Notes:

• [0:00] Rachel gives a brief introduction of guest Shawn Wells @shawnwells
• [1:00] Welcome back to MetFlex and Chill! Rachel welcomes guest Shawn Wells
• [2:30] Shawn dives into his background as a nutritional biochemist
• [4:00] The Energy Formula
• [4:00] Question: What would you recommend people look for when seeking out a quality supplement?
• [4:30] Check out www.energyformula.com to listen to the first couple of chapters for free!
• [10:30] What are proprietary blends in supplements?
• [13:00] www.examine.com , www.pubmed.gov
• [19:00] Question: What are your thoughts on melatonin and would you recommend it as a sleep aid?
• [28:00] Can you test your melatonin levels?
• [32:00] If you're curious about supplements and dosages, check out https://shawnwells.com/ for more info!
• [33:30] Question: Are there any stress-reducing supplements that you take or recommend?
• [35:00] Hormetic Stress: benefits and when it can be too much
• [38:00] Question: Can you talk about the importance of finding the sweet spot between performance vs. recovery?
• [45:00] Question: Do you recommend any pre-workout and post-workout supplements?
• [45:00] Theacrine and Dynamin
• [53:00] Question: Are there any post-workout supplements you stand by?
• [53:30] Dr. Rob Wildman PhD, RD, FISSN
• [1:02:00] Question: What are your top three immune health supplements?
• [1:02:00] Active Hexose Correlated Compound (AHCC)
• [1:03:30] Lysine
• [1:10:00] Question: What about elderberry?
• [1:11:30] Dihydroberberine
• [1:12:30] If you want to check out more from Shawn Wells you can find him at his website https://shawnwells.com/, and on Instagram @shawnwells and his book The Energy Formula is available on his website or amazon
• [1:14:00] Episode 43: All Things PROTEIN with Shawn Wells, Episode 33: Top 5 Supplements Everyone Should Consider with Shawn Wells
• 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.

---

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.).

To watch this episode, please visit Rachel's YouTube channel.

Listeners can find Danny Matranga at his website https://www.coachdannymatranga.com/, and on Instagram @danny.matranga and Podcast: Dynamic Dialogue with Danny Matranga

Danny Matranga is a personal trainer and nutrition expert. You may know him best from the many videos he's done with Mind Pump TV. He's also the host of the Dynamic Dialogue Podcast. Danny first discovered fitness as a kid playing sports and he quickly became fascinated not only with the practical aspects but the intellectual as well. His undergraduate degree is in Kinesiology and he has been a personal trainer since 2013. He has had the privilege of working with hundreds of clients and traveling all over the country learning from the best experts in the fields of strength, conditioning, mobility, nutrition, and more. His desire to grow, learn, and develop is at the core of his coaching philosophy and is the driving force that keeps him energized and excited after all these years.

In this episode, we chat about improving body composition with five reasonable behavioral changes, pros and cons of circuit style training, two common misconceptions when it comes to changing your body composition, neurological benefits to creatine and, more!

"You have to allow adequate time for a diet to work for the behaviors to fall in place for you to do them consistently enough. And a lot of times, you have to do that through failing." Danny Matranga

Top Takeaways:

• Five reasonable behavioral habits to adopt to help your fat loss journey
• Two prevalent factors that could be hindering your body composition transformation
• Pro's and con's of circuit style training
• Danny's recommendations on peri-workout nutrition
• Danny's top three supplement recommendations

Show Notes:

• [0:00] Rachel gives a brief introduction of guest Danny Matranga
• [1:00] Welcome back to MetFlex and Chill! Rachel welcomes guest Danny Matranga @danny.matranga to the listeners
• [1:00] Danny dives into his background of how he got into the fitness and nutrition industry
• [3:00] In-person training vs. online coaching
• [7:30:] Question: What's your opinion and experience with fat loss from a fast versus a slow approach? [13:30] Question: How do you address scale fluctuations and "stalls" with your clients?
• [20:30] What behavior changes do you think make the biggest impact for long term success with body composition?
• [27:30] Question: What do you feel are the biggest mistakes that you see with your women clientele who come to you when they're looking to change their body composition?
• [29:00] ​​Question: People are still super fat phobic. And then there's people who are still super carb phobic. Do you experience that at all with your clients?
• [33:00] Question: What is your opinion on circuit style classes like Orange Theory, CrossFit, F45, etc.?
• [39:00] Question: What are your top recommendations when it comes to peri-workout nutrition?
• [48:30] Question: If you had to pick three supplements that could actually make a difference? What would they be?
• [46:30] Question: For you personally, what does an average day of nutrition and training look like?
• [52:30] Question: Do you implement any type of calorie cycling with your clients?
• [59:00] Question: Is there anything that you've changed your mind about in the last year and why?
• [1:05:00] You can check out for from Danny on IG @danny.matranga
• [1:06:00] 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.

---

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.).

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

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

In this episode, Rachel answers listeners' questions about the margin of error allowed on food labels, how to maximize muscle gains by understanding how to choose exercises, switching up your macros after prolonged keto, and choosing quality protein powders without the junk!

"Sometimes, if you're switching things up too often, it can actually hinder your ability to see if you're progressing." Rachel Gregory

Today's Questions:

• What are the best resources to get nutritional info on different whole foods? I always see discrepancies between websites.
• How to deal with food labels not being accurate?
• Is it good to build your quads if you have knee injuries? What are the best exercises for building quads?
• What are some protein powders without sugar that you trust?
• I've been on the same progressive training program for one and a half years, is it time to add different moves?
• What were your macros right after deciding not to be keto? I'm scared that I'll be shocking my body with too much.
• During your building phase, what were your macros? I can't seem to add weight.

Top Takeaways:

• The law allows a margin of error in food labels - find out how much of a % and how to avoid it
• Consider these tips when looking for the best quad workouts for your personal anatomy/biomechanics
• Recommended exercises to try for building quads that maximize the most knee flexion
• Top four protein powders that Rachel trusts
• Questions to ask yourself when thinking about switching up your training regimen

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today's episode is a solo Q&A
• [1:00] Question: What is the best resources to get nutritional info on different whole foods. I always see discrepancies between websites?
• [4:00] Food Data Central
• [5:00] Question part II: How to deal with food labels not being accurate?
• [12:00] Question: Is it good to build your quads if you have knee injuries?
• [14:30] Question: What are the best exercises for building quads?
• [28:30] Question: What are some protein powders without sugar that you trust?
• [30:30] Legion athletics: Follow this link and use code METFLEXLIFE at checkout for 20% off True Nutrition: Follow this link and use code METFLEXLIFE at checkout, Perfect Keto: Follow this link and use code METFLEXLIFE or METFLEXTRIBE at checkout for 15% off and Active stacks: Follow this link and use code CHILL at checkout for 10% off
• [31:00] Question: I've been on the same progressive training program for one to one and a half years, is it time to add different moves?
• [36:00] "Sometimes, if you're switching things up too often, it can actually hinder your ability to see if you're progressing."
• [37:30] Question: What were your macros right after deciding not to be keto? I'm scared that I'll be shocking my body with too much.
• [37:30] Keto For Women Program
• [38:30] Episode 123: Re-Incorporating Carbs After Keto and How to Get the Most Out of Your Pre-workout Nutrition & Supplements, Episode 18: Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism, Episode 84: Fat Loss: The Hierarchy Of Importance Podcast
• [39:00] Question: During your building phase, what were your macros? I can't seem to add weight.
• [39:30] Check out the Muscle Science For Women program!
• [42:00] If you want to post a question for Rachel to dive into on MetFlex and Chill please follow her @rachelgregory.cns or email her at [email protected]

THINGS MENTIONED IN THIS EPISODE:

• Check out these brands for quality protein powders: Legion athletics: Follow this link and use code METFLEXLIFE at checkout for 20% off True Nutrition: Follow this link and use code METFLEXLIFE at checkout, Perfect Keto: Follow this link and use code METFLEXLIFE or METFLEXTRIBE at checkout for 15% off and Active stacks: Follow this link and use code CHILL at checkout for 10% off
• Check out Rachel's programs HERE! To apply with Rachel for one-on-one coaching go to www.metflexlife.com/apply
• Episode 123: Re-Incorporating Carbs After Keto and How to Get the Most Out of Your Pre-workout Nutrition & Supplements
• Episode 18: Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism
• Episode 84: Fat Loss: The Hierarchy Of Importance Podcast

---

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.).

To watch this episode, please visit Rachel's YouTube channel.

Listeners can find Brandon DaCruz at his/her website https://www.brandondacruzfit.com/, and on Instagram @brandondacruz_

Brandon DaCruz is an online nutrition and physique coach, sports nutritionist as well as the National sales manager of an internationally carried supplement brand. He's also a National Level NPC physique competitor and an internationally published fitness model who's written articles and filmed educational content for publications like Men's Fitness Magazine and Bodybuilding.com.

Brandon has spent the past 12 years working within the sports nutrition and fitness industries and has coached every type of client including Olympia Level professional men's physique competitors, college athletes, MMA fighters, CrossFit competitors, and lifestyle clients.

He believes in blending what's been proven in the research with his own anecdotal and first hand "in the trenches'' experience to improve body composition, optimize performance and enhance health in order to help his clients achieve their goals whether that be building muscle, losing body fat, increasing performance and/or optimizing health and longevity. This is what he refers to as his health-centric coaching model as he believes that improving one's health is the cornerstone to optimizing their physical goals.

In this episode, Rachel and Brandon chat all about the ins and out's of metabolic flexibility. They give tips on why a balanced diet is key for an individualized approach to optimizing fitness and nutrition goals, physique, and longevity. Both Rachel and Brandon agree that diet protocols can be beneficial for periods of time but ultimately it comes down to pairing your nutrition and fitness with your overall lifestyle.

"We don't want a fast metabolism, we want a flexible metabolism, we want a metabolism that's going to adapt to the inputs and stressors that you put upon it." Brandon DaCruz

Top Takeaways:

• Drawbacks of being metabolically IN-flexible
• Misconceptions when it comes to fasted cardio
• Signs and symptoms of being metabolically inflexible and how to test how metabolically flexible your body is
• One of the key factors to increasing metabolic flexibility

Show Notes:

• [0:00] Rachel gives a brief background of returning guest Brandon DaCruz
• [1:00] Welcome back to MetFlex and Chill! Rachel welcomes guest Brandon DaCruz
• [1:30] Episode 112: Energy Flux: The Missing Piece To Your Fitness Journey with Brandon DaCruz
• [1:30] Question: Do you want to give us a little bit of background on who you are and what you're up to?
• [3:00] "We have to fit your nutrition to match your lifestyle and your activity levels, not the other way around."
• [3:30] Question: So why don't you tell me how you define Metflex, or how you define metabolic flexibility from your perspective?
• [4:30] "It's important to be able to use the right fuel at the right time in order to optimize any goal you have, especially when it comes to body composition and then health."
• [6:30] Question: Can we chat about how fats and carbs are used as fuel sources for different activities?
• [11:00] A Low-Carbohydrate Ketogenic Diet Combined with 6-Weeks of Crossfit Training Improves Body Composition and Performance
• [12:30] Question: What's your take on CrossFit and being metabolically flexible?
• [15:30] "We don't want a fast metabolism, we want a flexible metabolism. We want a metabolism that's going to adapt to the inputs and stressors that you put upon it."
• [17:00] Question: Can we chat about the drawbacks of being metabolically IN-flexible?
• [17:30] Metabolic Syndrome
• [24:30] Question: What are your thoughts on fasted cardio?
• [26:00] Body composition changes associated with fasted versus non-fasted aerobic exercise
• [28:30] Question: What are some signs of being very metabolically IN-flexible? And then what would your approach be to help someone get more metabolically flexible?
• [33:30] Question: Can you chat about some of the interventions you use with your clients for their metabolic health?
• [43:30] Question: Is there anything that you've seen within your own practice with, gender differences as it relates to metabolic IN-flexibility?
• [48:00] Keto For Women Program
• [54:00] Question: How do you maintain metabolic flexibility within your own training and traveling?
• [58:00] Episode 114: Protein Sparing Modified Fasts (PSMF) with Robert Sikes
• [1:06:00] "Principles are few, methods are many."
• [1:06:30] You can check Brandon out at his website https://www.brandondacruzfit.com/, and on Instagram @brandondacruz_, Episode 112: Energy Flux: The Missing Piece To Your Fitness Journey with Brandon DaCruz
• [1:07:30] 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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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.).

To watch this episode, please visit Rachel's YouTube channel.

Listeners can find Drew Manning at his website https://fit2fat2fit.com/, and on Instagram @fit2fat2fit and on Twitter @fit2fat2fit.

Drew Manning is a health and fitness expert and the New York Times best-selling author of Fit2Fat2Fit: The Unexpected Lessons from Gaining and Losing 75 lbs on Purpose and has for years been a leading voice in the burgeoning Keto Diet movement.

Drew is also the creator of the A&E Show Fit to Fat to Fit and the host of The Fit2Fat2Fit Experience podcast. With over a million social media followers, Drew continues to transform people's lives all around the world. Known for his straightforward and empathetic fitness and health coaching, Drew has been featured on The Dr. Oz Show, CNN, Good Morning America, The Tonight Show, The View, and MSNBC, among other media outlets.

In this episode, we chat all about Drew's Fit2Fat2Fit journey, specifically his Back2Fit journey where he lost 62 pounds in four months. Drew chats about his experience with different popular diet protocols throughout, prioritizing mindset practices as much as physical routines and much more!

"Transformation really has to do with training your mind to become comfortable in uncomfortable situations." Drew Manning

Top Takeaways:

• Drew's experience with different popular diet protocols during his fit2fat2fit journey
• Helpful supplements to incorporate periodically for sleep
• Drews top 3 tips on where to start if you're heading into a weight-loss period

Show Notes:

• [0:00] Rachel gives a brief bio of guest Drew Manning to the listeners
• [1:00] Welcome back to MetFlex and Chill! Rachel welcomes back guest Drew Manning @fit2fat2fit to the show
• [1:30] Episode 73: Fit 2 Fat 2 Forty with Drew Manning, Episode 19: Unexpected Lessons from Gaining and Losing 75 lbs, Keto & CrossFit, Training For 100-Mile Race with Drew Manning
• [1:30] Drew speaks about how he started focusing on fit2fat2fit journey and bringing more empathy to the fitness industry
• [4:30] Question: Is there anything that you've noticed or stood out from your previous fit2fat2fit journey to your latest fit2fat2fit journey?
• [7:30] Question: On your journey back to fit, what tools did you use in your four-month period to lose 62 lbs?
• [9:00] Question: Did you track your calories and macros? If so, what did you use?
• [9:30] MyFitnessPal & Whoop App
• [10:30] Question: Did you utilize any type of calorie cycling throughout the week, or carb cycling, fasting or anything like that as more of an adherence tool to help you adhere to your intake?
• [21:00] Question: Did you notice anything going from more of that strict keto into more of this cyclical or targeted keto? Did anything happen with your blood sugar response? Or were you already more metabolically flexible in the sense that it wasn't really doing much there?
• [23:30] Question: Did you change up your protein intake at all when you were going through the different diets?
• [28:00] Question: In terms of exercise, what was your approach going into the back to fit (i.e lifting, cardio, steps)?
• [32:30] Question: When you were more strict keto versus cyclical versus targeted, what did you notice as you were incorporating a bit more carbs for those high-intensity exercises? Did you feel better doing those? Did you notice performance differences?
• [37:00] Question: Is there anything specific that you implemented in terms of a stress management perspective on a daily basis to keep your mind in a good place?
• [38:00] "Transformation really has to do with training your mind to become comfortable in uncomfortable situations." Drew Manning
• [40:00] Question: Did you do anything, in particular, to make sure that you were maximizing your sleep?
• [41:30] Magnesium and CBD
• [43:00] Question: What would your top three tips be for someone who has 60 plus pounds to lose?
• [48:30] Question: Why did you decide to move back to Hawaii?
• [51:00] You can check out more from Drew Manning at his website https://fit2fat2fit.com/, and on Instagram @fit2fat2fit and on Twitter @fit2fat2fit
• [51:30] 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.

---

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 a 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.).

To watch this episode, please visit Rachel's YouTube channel.

Listeners can find Dr. Elly Michelle at her website http://www.drellymichelle.com/, and on Instagram @drellymichelle

Dr. Elly Michelle is a licensed naturopathic doctor on a mission to redefine women's health. She is committed to transforming the way women relate to their bodies so they can heal their metabolisms, balance their hormones, and feel truly healthy, energized, and confident in their bodies. Dr. Elly teaches women how to create lifelong vitality and radiance through awakening their "inner cavewoman" and cultivating intimacy with their bodies. Her "Strong, Sexy & Feminine" system helps women heal their bodies through harnessing the therapeutic power of strength training, metabolically supportive eating, living in alignment with nature, and having plenty of orgasms. To learn more about Dr. Elly, follow her on Instagram @dr.ellymichelle or visit www.drellymichelle.com.

In this episode, we talk about the consequences of chronic restriction, hormone imbalances, understanding birth control methods, balancing cortisol levels, how to cultivate intimacy with your body, and more!

"Focus on foundations, always." Dr. Elly Michelle

Top Takeaways:

• One telltale sign of hormone imbalance in females
• Hormonal vs. non-hormonal contraceptives
• Elly's recommendations on herbs and supplements
• Tips on how to lower your cortisol levels at night to help wind down
• The importance of energy input to detoxify the body

Show Notes:

• [0:30] Rachel gives a brief background of guest Dr. Elly Michelle
• [1:30] Welcome back to MetFlex and Chill! Rachel introduces guest, Dr. Elly Michelle, to the listeners
• [2:00] Dr. Elly Michelle gives a brief background as a naturopathic doctor
• [9:00] Question: Do you have any experience on your end with women coming to you who are chronically restricting? If so, how do you help them?
• [11:00] Question: What's a common nutritional issue that you see with many of your woman clients?
• [13:00] "You're not going to get results because you can't build if you aren't putting enough building blocks in. What are you going to build muscle from?"
• [15:30] Question: Can we chat about hormone testing and how to test to see if they are within a normal range?
• [16:30] The Dutch Test
• [20:30] Question: Do you ever implement birth control with your clients based on each scenario or other factors going on?
• [25:30] Daysy Fertility Tracker
• [26:30] Question: Would the Daysy be a good option for non-cycling women?
• [27:00] Question: Can you chat about how you address women dealing with low libido?
• [32:30] Question: Do you have any stress management tips or techniques?
• [34:30] Question: Are there any supplements or herbs or anything that you recommend to your clients or that you use?
• [34:30] "Focus on foundations, always."
• [39:00] Magnesium
• [43:00] Download your FREE Optimizing Sleep Checklist!
• [48:30] Seven markers of thyroid health
• [50:30] "Thyroid governs metabolism, thyroid is responsible for the pace at which your biochemical and physiological processes occur."
• [56:00] Question: Can you tell the listeners about your personal eating & exercise routines?
• [1:04:30] Kabocha Dessert Bowl
• [1:06:00] Question: Anything exciting you're working on or want to share about?
• [1:08:00] Listeners can find Dr. Elly Michelle at her website http://www.drellymichelle.com/, and on Instagram @drellymichelle
• [1:09:30] 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.

---

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.).

To watch this episode, please visit Rachel's YouTube channel.

Listeners can find Ashleigh Vanhouten at http://ashleighvanhouten.com/, and on Instagram @themusclemaven.

Ashleigh is an author, speaker, podcast host, health coach, and leading authority on understanding the nutrient density of animal protein: she's the author of one of the only nose-to-tail, organ-meat centric cookbooks in existence, called It Takes Guts. She is the host of the Muscle Maven Radio podcast—with more than 1.3 million downloads— where she interviews some of the leading minds in exercise and nutrition methodology and overall wellness.

Ashleigh holds a master's degree in professional communications and a range of certifications including CrossFit Strongman Certification, CrossFit Olympic Lifting Certification, Primal Blueprint Coaching Certification, Precision Nutrition Level 1 Certification, and a Certification in Applied Women's Physiology and Training. In her spare time, she is a former nationally ranked natural figure competitor, and has competed in powerlifting and CrossFit. She's working on her next animal protein-based cookbook – stay tuned

In this episode, Rachel and Ashleigh chat about Ashleigh's journey through pregnancy, common misunderstandings around nutrition while pregnant, how to healthily handle physical and emotional changes, food aversions, and round one of The Muscle Science For Women Program updates and feedback!

"I do think that sometimes, some aspects of aversions and cravings are because you are deficient in something and it's telling you that you gotta eat this stuff." Ashleigh Van Houten

Top Takeaways:

• How Ashleigh handled physical and emotional changes during pregnancy
• Ashleigh's two go-to "junk" foods during pregnancy
• Misconceptions around pregnancy nutrition
• Vitamin A toxicity during pregnancy
• Rachel and Ashleigh share their main takeaways from round one of The Muscle Science for Women Program

Show Notes:

• [1:30] Welcome back to MetFlex and Chill! Today's repeat guest is Ashleigh VanHouten @themusclemaven
• [2:00] For those who don't know Ashleigh~ She dives into her background briefly
• [2:30] It Takes Guts
• [3:00] If you're interested in some previous episodes Ashleigh has been on check out: Episode 92: All About That Cardio with Ashleigh Vanhouten, Episode 60: Q&A: All About Building Muscle with Ashleigh Vanhouten, Episode 54: Strategies To Curb Emotional & Boredom Eating with Ashleigh Vanhouten, Episode 49: The Unpopular Truth About Building Muscle As A Woman + Organ Meat Chat with Ashleigh VanHouten, Episode 42: Fasting Q&A with Ashleigh VanHouten
• [4:30] A Special Baby Announcement!
• [10:30] Question: Is there one specific take away from the last 9 months of being pregnant that has surprised you?
• [13:30] Question: In terms of pregnancy nutrition, can you chat about your experience and what you prioritized that was out of the norm for you?
• [23:30] Nature's Candy - Kabocha Squash
• [24:00] Question: Did you have any weird cravings during pregnancy?
• [25:00] "I do think that sometimes, some aspects of aversions and cravings are because you are deficient in something and it's telling you that you gotta eat this stuff." Ashleigh Van Houten
• [30:00] Question: What are your thoughts on being "metabolically inflexible" going into pregnancy?
• [30:30] Mindset on nutrition and food going into pregnancy
• [32:30] Importance of healthy mindset focus during pregnancy
• [33:30] Lily Nichols - Real Food For Pregnancy
• [38:30] Coffee during pregnancy
• [44:00] Main lessons learned during the first round of The Muscle Science For Women Program
• [46:30] Question: ​​Do you have any takeaways that you saw from the nutrition component of the Muscle Science For Women program?
• [56:00] Two feedback tips from clients of the MSW program
• [58:30] www.metflexlife.com/msw
• [58:30] New adventures? Next cookbook: Protein forward cookbook! Podcast: Muscle Maven Radio
• [59:30] It Takes Guts
• [1:00:00] You can check out more from Ashleigh on IG @themusclemaven

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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.).