MetFlex and Chill

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

Listeners can find Ted Naiman at his website www.thePEdiet.com, on Instagram @tednaiman and, on Twitter @tednaiman

Dr. Ted Naiman is a board-certified Family Medicine physician in the Department of Primary Care at a leading major medical center in Seattle. His personal research and medical practice are focused on the practical implementation of diet and exercise for health optimization. He is the author of 'The PE Diet'.

In this episode, we talk about The PE Diet, How Protein is the Leveraging Macronutrient, the Benefits of Prioritizing Protein for Longevity, How to Achieve Metabolic Flexibility Through Diet & Exercise, Insulin Resistance, and More!

"The ultimate secret to metabolic flexibility is having the highest lean mass you can get at the lowest fat mass." Ted Naiman

Top Takeaways:

• Ted's recommendations on how to calculate your daily protein intake needs
• Benefits of a high protein diet
• How the PE diet works and how any diet approach can incorporate this tool
• Plant proteins vs. animal proteins
• Misconceptions around the carbohydrate/insulin hypothesis
• Types of foods that cause hedonic eating
• How to achieve optimal metabolic flexibility

Show Notes:

• [0:00] Rachel gives a brief overview of Dr. Ted Naiman to the listeners
• [1:30] Welcome back to MetFlex and Chill! Rachel introduces guest Dr. Ted Naiman @tednaiman to the listeners
• [2:00] Ted dives into a brief overview of his experience with diet and exercise and how it can be applied to primary care in society
• [3:00] The P:E Diet
• [3:30] Question: Can you start with telling the listeners what The PE diet is and how it came about in your practice?
• [7:00] Protein to Energy Ratio explained
• [9:30] Question: Is there a cap on the amount of protein that you should or can eat in a day for a particular person?
• [13:30] Protein and Longevity
• [17:30] Question: Are there any negatives to protein?
• [19:30] Question: Can you chat about your view of the Carbohydrate/Insulin Hypothesis and how it's evolved over the years?
• [21:30] Glycemic excursion explained
• [28:30] Question: What's your take on the concept of metabolic flexibility and being able to use both fuel sources efficiently and effectively?
• [30:00] "The ultimate secret to metabolic flexibility is having the highest lean mass you can get at the lowest fat mass." Ted Naiman
• [36:30] Question: How would you classify high-intensity training?
• [42:30] Question: Can you speak to some of the misunderstandings around sugar cravings?
• [45:30] Question: What's your take on low carb and keto treats?
• [47:30] Question: How do you respond to people who say that artificial sweeteners are toxic?
• [49:30] Question: ​​What's your routine look like when it comes to eating and exercise?
• [55:30] Question: Is there anything that you've personally changed your mind about in the past year? And why?
• [57:30] Episode 114: Protein Sparing Modified Fasts (PSMF) with Robert Sikes
• [59:30] Question: Anything exciting you're working on or want to share about?
• [1:00:00] Satiety Per Calorie
• [1:01:30] Can you tell our listeners or viewers where they can find you?
• [1:02:00] You can find Ted on at his website www.thePEdiet.com, on Instagram @tednaiman and, on Twitter @tednaiman
• [1:02:30] Question: How do you make your protein ice cream?
• [1:05:00] Thanks for listening to another episode! Check out www.metflexlife.com for additional nutrition and exercise info along with The Friday Flex- a weekly newsletter for free weekly updates!

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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 Stan Efferding at his website Stanefferding.com, and on Instagram @stanefferding and on YouTube @stanefferding

Stan Efferding is an IFBB Professional bodybuilder and World Record Holding Powerlifter. He is one of only 10 men in the world to ever total over 2,300 pounds lifted in competition. Stan holds the title of the World's Strongest Bodybuilder.

Stan studied Exercise Science at the University of Oregon and has been training high school, Collegiate, and Professional athletes for over 25 years. Stan conducts seminars all over the country for various sports, nutrition, and training techniques. He has appeared in many magazines and writes for Muscular Development, Flex Magazine, and Power Magazine. Stan is also a successful Entrepreneur having built three different start-up businesses into multi-million dollar companies.

In this episode, Stan and I talk about the top 10 things everyone should be doing to optimize fitness and health, incorporating habits around existing routines, weight management, supplement recommendations that are hard to get from food, and much more!

"The best diet is the one that you'll follow. And the best exercise is the one that you'll do." Stan Efferding

Top Takeaways:

• Stan's recommendations for how to optimize your sleep
• The general rule of thumb for the amount of protein intake needed as you age
• Benefits of daily 10 minute walks
• Critical components to short and long term success within a diet phase
• Two supplements to consider implementing into your diet that is hard to get from food

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today we are welcoming repeat guest Stan Efferding @stanefferding
• [1:00] Episode 59: Achieving Optimal Health with Stan Efferding
• [1:30] Stan gives a brief intro and bio about himself and his journey
• [2:30] The Vertical Diet
• [3:30] Today's main topic is how to stay fit over 50
• [6:00] "The best diet is the one that you'll follow. And the best exercise is the one that you'll do." Stan Efferding
• [8:00] "Compliance is the Science." Stan Efferding
• [9:00] First component to staying fit over 50: sleep optimization
• [13:30] Question: Can you chat in terms of weight management after 50 and what you've seen to work for your clients and yourself?
• [13:30] Second component to stay fit over 50: weight management
• [17:30] Question: Can you speak to general movement and your experience with NEAT and if it increases or decreases after retirement?
• [19:30] The value of NEAT and being cautious of overexercising to not cause excess hunger
• [21:00] Question: Can you speak to the importance of protein as we age?
• [24:30] Question: Can you chat about the misconceptions and misunderstandings around red meat?
• [32:30] Question: What is the importance of strength training especially when it comes to aging?
• [35:30] Question: How many times a week would you say is optimal for training?
• [38:30] "If you're trying to create a habit, attach it to a behavior that you already do. Everybody eats every day -so now we just attach a 10 minute walk to every meal." Stan Efferding
• [42:30] Question: In terms of insulin resistance and type two diabetes, can you speak to the blood sugar issues in the population over 50 and your tips to help regulate that?
• [50:00] Research implies that 7% of your body weight is the average amount of weight to lose to help resolve metabolic health
• [52:30] Increasing protein can help with managing blood sugars
• [53:00] Question: Can you chat about the blood pressure management tips you recommend?
• [54:30] Question: What is the overall importance of hydration and electrolytes?
• [1:01:30] Sodium benefits for blood flow and training in the gym
• [1:02:00] Question: What blood tests do you recommend getting?
• [1:02:00] For a full list of blood test recommendations, check out www.stanefferding.com, scroll down and click on blood tests
• [1:06:30] Digestive distress
• [1:08:00] A low fodmap diet- elimination approach to diagnosing your digestion issues
• [1:10:30] Question: Should rice be part of the protocol for those who want to lose weight?
• [1:11:00] Question: The effects on muscle growth from pre workout stimulant use?
• [1:11:00] "If you're not continuously taking your body somewhere it hasn't been before you're gonna stop progressing." Stan Efferding
• [1:12:30] Question: Is there a nutritional difference in the different kinds of salts that you consume?
• [1:13:00] The Bad Food Bible: How and Why to Eat Sinfully
• [1:15:00] Question: What are the essential supplements we need to take that we don't get from food?
• [1:16:00] Question: What are the foods required for calcium to meet daily 1000 milligram requirements for the body in the vertical diet?
• [1:17:30] Question: Favorite ways to bring up a low HDL?
• [1:18:30] Question: How many grams of fiber from non irritating sources per 1000 calories should we aim to ingest for colon health?
• [1:19:30] Question: What is a good resting heart rate zone? And how do we get there?
• [1:20:30] Question: Should natural athletes stop bulking and cutting cycles once they are near their natural limit, and just be happy with maintaining while building strength or skills?
• [1:22:00] Learn more about Stan by checking out his Instagram @stanefferding or his latest book The Vertical Diet and www.verticaldiet.com
• [1:22:30] Stan Efferding KOMPLETTES Seminar in THOR's Power Gym

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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 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 what to focus on when you're trying to "shape" your body, why it may not be a good idea to endurance train and go into a bulk phase at the same time, benefits of peri-workout and pre-bedtime carb ups, simple pre-workout snacks, how to find quality pre-workout supplements, and more!

"If you feel like you're constantly fighting sugar cravings, and that's the reason why you went to more of a low carb or keto approach. It's usually not the actual sugar cravings. For some people it is but for most people, it's more so the hyper-palatable foods that contain both high amounts of sugar and fat." Rachel Gregory

Today's Questions:

• I'm pear-shaped and store ALL fat on my lower body, what is the trick to even out muscle definition?
• What are your thoughts on training for a half marathon during a bulk?
• When is using moderate carbs better? Seems most popular for competitive bodybuilding.
• How do I transition from keto to low carb (how many carbs to add/time-frame/fighting sugar cravings)?
• Do you take a pre-workout?

Top Takeaways:

• Strategies to implement to "even out" muscle definition and create a smaller waist
• General signs and symptoms to look for when it might be time to add carbs back into your diet after keto
• Main factors to be aware of when buying pre-workout supplements
• Specific ingredients and effective dosages to look for in pre-workout supplements
• 5 focus points to address before adding a pre-workout to your regimen

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today's episode is a Q&A answering a variety of different questions related to pre-workout supplements, combining endurance and strength training, carb-ups, shaping your physique, and more!
• [0:30] Rachel is doing a giveaway! One winner will be chosen from the Itunes reviews to receive a one-hour FREE consult call with her to ask any questions you have about your personal nutrition and training protocol. Thank you for all your love and support for MetFlex and Chill!
• [1:00] 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.
• [2:00] Question: I'm pear-shaped and store ALL fat on my lower body, what is the trick to even out muscle definition?
• [3:00] Follow a training program that is structured and emphasizes a balance between upper and lower body
• [5:00] "Don't neglect the upper body, your shoulders/arms create that overall shape. Having broader, muscular shoulders actually make your waist look smaller." Rachel Gregory
• [8:00] Question: What are your thoughts on training for a half marathon during a bulk?
• [09:00] "If you want to go into a building phase or bulk, the majority of your training energy should be going to weight training since that's what's ultimately going to drive muscle growth." Rachel Gregory
• [12:30] Question: When is using moderate carbs better? Seems most popular for competitive bodybuilding
• [13:30] Common signs and symptoms to look for that might indicate its time to increase carb intake or implement carb-ups
• [20:00] If you want to strive for ultimate metabolic flexibility check out Rachel's MetFlex Life Course
• [21:30] How do I transition from keto to low carb (how many carbs to add/time frame/fighting sugar cravings)?
• [22:00] Keto For Women course
• [23:00] Pre and post-workout carb ups and pre-bedtime carb-up benefits
• [25:00] Two of Rachel's go-to night-time snacking ideas!
• [27:30] If going from low carb-keto to adding in carbs… focus on these specific carbs
• [28:30] Sugar cravings, processed foods, and hyper-palatable foods
• [31:00] Pair carbs with fat and protein and try to avoid "naked" carbs
• [34:00] If you're spinning your wheels transitioning from keto/low carb to a more balanced, MetFlex lifestyle, check out Rachel's Keto For Women program HERE!
• [35:00] Question: I do very strenuous morning hikes several times a week. What are good pre-workout food options?
• [35:30] Go-to quick morning snacks before workouts
• [39:30] Slower digesting carb… UCAN Super Starch
• [40:00] Question: Do you take pre-workout?
• [40:30] Purity Coffee
• [42:00] Benefits of consuming salt or sodium pre-workout
• [43:00] Rachel's recommendation on what to look for in a pre-workout
• [46:30] Benefits of L citrulline
• [48:00] Benefits of Alpha GPC
• [49:30] Benefits of beta-alanine
• [52:30] Legion Athletics Pre-Workout
• [52:30] Use the discount code "METFLEXLIFE" for 20% off your first purchase
• [54:00] If you want to have the best workout follow these 5 tips!
• [56:00] Thank you for all the love and support! If you would like to help support the show and leave a review here are the deets: 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.

THINGS MENTIONED IN THIS EPISODE:

• Check out Rachel's Keto For Women course
• MetFlex Life Course
• Legion Athletics Pre-Workout
• Apply for 1-on-1 coaching with Rachel
• Episode 41: Breaking The Addiction with Karen Thomson
• Episode 71: Lose Fat AND Build Muscle with Christopher Barakat
• Episode 44: Pre-Workout Supplements, BCAAs, Building Muscle With JUST Body Weight Exercises, SLEEP, & More!

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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 Paul Carter at his website http://www.lift-run-bang.com/, on Instagram @coachpaulcarter and @liftrunbang, and on Twitter @LiftRunBang.

Paul Carter is a successful bodybuilder, powerlifter, fitness writer, and the founder of Lift-Run-Bang, a popular online coaching platform. Paul has spent almost 30 years of his life devoted to developing training and nutritional strategies that he has used to coach thousands of athletes. He has traveled across the world to speak and teach others how to use these methods to achieve their greatest fitness potential.

Paul is the co-author of the Maximum Muscle Bible book and also an avid writer for T-Nation, Muscle and Fitness, Flex Magazine, and Bodybuilding.com. You can find Paul on Instagram @coachpaulcarter and @liftrunbang dropping knowledge bombs and providing practical, science-backed information to help you optimize your training and build your best physique.

In this episode, we talk about hypertrophy training mistakes, Paul's advice around nutritional protocols, muscle tension vs. muscle sensation and how to spot the difference, prioritizing rest and recovery, and much more!

"The more unstable a movement, the more degree of compensation can occur. This is not ideal for hypertrophy specific training." - Paul Carter

Top Takeaways:

• Top 5 hypertrophy training mistakes and how to avoid them
• Benefits of using machines for hypertrophy training
• How to properly train your glutes and lats
• Tension vs. sensation in your muscles and how to read the feedback your body is giving you during muscle contractions
• LISS vs. HIIT training - the truth about the "afterburn" effect
• Paul's recommendations for optimizing your recovery to increase overall results

Today's Questions:

• In terms of nutritional ideology, what have been the most beneficial nutritional protocols over the years that you recommend to your clients?
• Do you incorporate any type of fasting into your regimen or with clients?
• Can you give your perspective on fasting and muscle building in terms of maintaining muscle while fasting?
• Have you ever tried a PSMF approach?
• Can you debunk why machines can actually be beneficial and potentially optimal if hypertrophy and muscle building are your main goals?
• What are the top five biggest mistakes you see with hypertrophy training?
• How would you distinguish or explain to your clients the difference between mind-muscle connection versus sensation?
• Thoughts on the maintenance volume research and how that plays out in practice for an advanced trainee. Research states that 1/3 to 1/9 of the volume it takes to gain is sufficient to maintain… but how low can you go and still maintain hypertrophy (assuming effort level is still high)? Do you think this is just a short-term maintenance volume (~3–12 weeks) or do you think we could maintain endlessly with such drastic decreases in volume?
• Can you debunk some of the myths around interval-style training versus moderate to low-intensity cardio?
• What's your favorite way to recover?

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today's special guest is Paul Carter @coachpaulcarter
• [0:30] Maximum Muscle Bible
• [1:00] Rachel introduces Paul Carter to the listeners
• [2:00] Paul gives a brief breakdown of how he started his journey in lifting, bodybuilding, and hypertrophy training
• [5:00] Question: In terms of nutritional ideology, what have been the most beneficial nutritional protocols over the years that you recommend to your clients?
• [9:30] Question: Do you incorporate any type of fasting or anything like that? I know you have a carb cycling protocol that you put your clients through.
• [12:00] Question: Can you give your perspective on fasting and muscle building in terms of muscle building and maintaining muscle while fasting?
• [13:00] "As long as you're lifting hard if you just want to maintain your mass and you're fasting, you're fasting, as long as you're literally still resistance training, you're still giving your body a reason to retain that lean tissue." Paul Carter
• [15:30] Question: Have you ever tried a PSMF approach?
• [17:00] Episode 114: Protein Sparing Modified Fasts (PSMF) with Robert Sikes
• [21:30] Question: Can you debunk why machines can actually be beneficial and potentially optimal if hypertrophy and muscle building are your main goals?
• [27:30] Question: What are the top five biggest mistakes you see with hypertrophy training?
• [28:30] "Picking movements that don't really fit their structure that well, that's another thing that people do consistently wrong." Paul Carter
• [31:30] Misunderstanding between lifting heavy and training to failure and lifting effectively
• [35:30] Question: How would you distinguish or explain to your clients the difference between mind-muscle connection versus sensation?
• [36:30] "People get very confused because they will say they feel something in a certain area without understanding from a functional anatomy standpoint what it is that they're actually feeling."
• [38:00] What is neuromechanical matching?
• [47:00] Question from Bryan Boorstein: Thoughts on the maintenance volume research and how that plays out in practice for an advanced trainee. Research states that 1/3 to 1/9 of the volume it takes to gain is sufficient to maintain… but how low can you go and still maintain hypertrophy (assuming effort level is still high)? Do you think this is just a short-term maintenance volume (~3–12 weeks) or do you think we could maintain it endlessly with such drastic decreases in volume?
• [54:00] Overtraining and how you gain more by training 3-4-5 days versus 6
• [55:30] "Fatigue will consistently suppress your fitness level." Paul Carter
• [58:00] Question: Can you debunk some of the myths around interval-style training versus moderate to low-intensity cardio?
• [1:03:30] Question: What's your favorite way to recover?
• [1:07:00] Maximum Muscle Bible
• [1:09:00] If you want to check out Yoke Squad or Garage Gangsters check out Paul Carters link in bio on IG @coachpaulcarter
• [1:10:30] If you want to check Paul out on social media check out @coachpaulcarter and @liftrunbang
• [1:11:00] Thanks for listening to that episode with Paul Carter! I appreciate your time and if you want to check out more education and muscle building tips check out his IG @coachpaulcarter or @liftrunbang
• [1:11:00] If you're enjoying this podcast and the education Rachel is putting out for you all please help grow the show and leave a raving review for MetFlex on iTunes.
• [1:11:30] 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 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 all about metabolic flexibility tips to use before, during, and after your vacation so you can get exactly what you want out of that special break in your routine. Rachel also gives mindset practices along with alcoholic drink sweetener alternatives to swap out for the higher calorie, sugary stuff.

"It doesn't matter what we do some of the time, it matters what we do most of the time. Consistency is the biggest driver of any transformation." Rachel Gregory

Today's Questions:

• Any tips on how to not go off the rails too much to avoid excessive fat gain with regards to diet and exercise during a vacation to be reasonable but still enjoy my time and food? I could definitely use some tips on eating, like should I continue tracking calories &/or macros and shoot for maintenance? What about enjoying alcohol which I've avoided? I was planning on resistance training by bringing my bands/TRX on my trip and doing cardio walks/jogs, thoughts?

Top Takeaways:

• Five mindset points to prioritize when traveling to create more metabolic flexibility
• How to set your intentions with your mini and main vacations throughout the year
• When to splurge and how to do it strategically
• Tips on ordering alcohol and cocktails while vacationing
• Deciding to use a vacation as a deload week or break from lifting

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today's Q&A episode is solely focused on nutrition and exercise to create a metabolic flexibility approach while vacationing
• [1:30] The goal is to get into the top 100 on health podcasts on iTunes! To help us do that, leave a rating and review on Itunes!
• [1:30] 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 amount 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.
• [2:00] Rachel is doing a giveaway! One winner will be chosen from the Itunes reviews to receive a one-hour FREE consult call with her to ask any questions you have about your personal nutrition and training protocol. ! Thank you for all your love and support for MetFLex and Chill!
• [4:30] Question: Any tips on how to not go off the rails too much to avoid excessive fat gain with regards to diet and exercise during a vacation to be reasonable but still enjoy my time and food? I could definitely use some tips on eating, like should I continue tracking calories &/or macros and shoot for maintenance? What about enjoying alcohol which I've avoided? I was planning on resistance training by bringing my bands/TRX on my trip and doing cardio walks/jogs.
• [6:00] Number one tip: set your intentions
• [12:30] Consider using calorie cycling the week before your vacation
• [13:00] Episode 120: Can I Lose Weight Without Tracking Macros?
• [14:30] Episode 114: Protein Sparing Modified Fasts (PSMF) with Robert Sikes
• [18:00] Focus on tracking protein and calories if you choose to track on vacation
• [22:30] Client feedback on traveling and choosing not to track but focusing on mindset, portion control, protein, etc.
• [24:30] Episode 120: Can I Lose Weight Without Tracking Macros?
• [25:00] Splurging Strategically
• [26:30] Latin House deep-fried burrito - Rachel says it's one of the best splurges she's ever had
• [28:00] Buttercream Cupcakes and Coffee
• [28:30] The issues with having a scarcity mindset and how to train your mind to be more flexible on vacation
• [35:30] Managing alcohol on vacation or when you want to enjoy a drink while being mindful of calories
• [39:00] Stock up on protein and low carb veggies
• [43:00] Deciding which meal has the most emotional value attached to it
• [48:00] Tips for eating at restaurants - choosing foods with the least amount of ingredients will give you more control
• [49:30] Asking for as much of the meal on the side: seeds, cheeses, nuts, dressing, etc.
• [53:30] Get your movement in even while on vacation
• [57:00] A tip on formal exercise while traveling
• [58:00] What is a deload week?
• [1:04:30] Episode 118: 7 Reasons The Scale Is Lying To You About Your Progress
• [1:05:00] "It doesn't matter what we do some of the time, it matters what we do most of the time. Consistency is the biggest key in any transformation."
• [1:09:30] Rachel is doing a giveaway! A one-hour consult with her if you are the winner from leaving a rating and review! If you have already left one- thank you! You can use a friend's phone if you'd like to leave another :)
• [1:11:30] Thanks for listening!

THINGS MENTIONED IN THIS EPISODE:

• Episode 114: Protein Sparing Modified Fasts (PSMF) with Robert Sikes
• Episode 120: Can I Lose Weight Without Tracking Macros?
• Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books
• …And Then I Ate My Feelings

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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 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 breaks down the most basic and advanced forms of macro tracking, how to use tracking as a tool vs. a diet, key reasons objective data is helpful on the mental and emotional toll of being in a deficit, and more!

"Tracking macros shouldn't be looked at as a diet, and it really shouldn't be looked at as restrictive or obsessive. It literally is just a tool that teaches you what's in the food that you eat. So you can feel empowered in each and every food decision that you make moving forward." Rachel Gregory

Top Takeaways:

• Three main reasons Rachel recommends macro tracking
• Differences between the most basic to most advanced forms of macro tracking
• Two primary focal points to make sure you have in check when it comes to optimizing fat loss and body composition changes (not just "losing weight")
• Emotional and Mental benefits of gathering objective data to reach your goals

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today's solo episode is a Q&A specifically related to one question from IG dm's
• [1:00] If you're loving MetFlex and Chill please share it out to your IG stories or let your friends know :)
• [1:30] Question: Can I lose weight without tracking (i.e., intuitive eating)?
• [5:00] "Personally, I look at tracking macros and calories as I look at money. You budget your money. And if you have certain financial goals that you want to reach, then you pay attention to what you're spending your money on."
• [7:00] Reason number one: Tracking creates STRUCTURE, DIRECTION, and ultimately more CONTROL
• [9:00] Reason number two: Creating AWARENESS to ensure you're getting to your goal as EFFICIENTLY as possible
• [10:30] Tracking helps separate the subjective from objective data
• [11:00] Episode 118: 7 Reasons The Scale Is Lying To You About Your Progress
• [12:00] Reason number three: Gaining NUTRITIONAL KNOWLEDGE that will set you up to MAINTAIN your results long-term
• [14:00] "tracking macros shouldn't be looked at as a diet, and it really shouldn't be looked at as restrictive or obsessive. It literally is just a tool that teaches you what's in the food that you eat. So you can feel empowered in each and every food decision that you make moving forward."
• [15:30] Tier number one: Food journal or food pictures
• [16:00] Tier number two: Handful diet guidelines - using your hand to gauge portions
• [19:00] Tier number three: Tracking only calories
• [21:30] Tier number four: Tracking calories and protein
• [22:00] Two primary focal points to make sure you have in check when it comes to optimizing fat loss and body composition changes (not just "losing weight")
• [24:00] Tier number five: Tracking calories and protein AND hitting a minimum daily fat goal, then filling the rest of your calories with fats and carbs as you choose
• [25:30] Episode 119: Increasing Carbs After Keto, Looking "Bulky" As A Woman, Resistance Training Tips For Beginners, & More!
• [26:00] Tier six: Tracking all macros and having specific targets
• [30:30] For macro and micro tracking check out Chronometer
• [31:00] Do you need to track macros to lose weight… no… but!
• [33:00] If you're enjoying the show please share it out and tag @rachelgregory.cns on IG or wherever you think someone who might love MetFlex would see it :)

THINGS MENTIONED IN THIS EPISODE:

• Episode 118: 7 Reasons The Scale Is Lying To You About Your Progress
• Episode 119: Increasing Carbs After Keto, Looking "Bulky" As A Woman, Resistance Training Tips For Beginners, & More!
• Do I Need To Track Macros To Lose Weight?

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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 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 misconceptions related to women 'looking bulky,' resistance training tips for beginners, minimum daily fat consumption, incorporating carbs after keto, and more!

"The reality is, it's not generally the muscle, it's the body fat covering the muscle that is giving that 'bulkier, bigger' look. It takes a lot of effort to build muscle. It doesn't just come out of nowhere." Rachel Gregory

Today's Questions:

• I can't seem to find any information on how to lose body fat but not gain any more muscle. I do not want to gain any more muscle, I just want to cut fat.
• Tips for lifting for beginners. Specifically looking to get stronger at Brazilian jiu-jitsu.
• What electrolyte adjustments do I need to make if I'm starting to incorporate more carbs?
• What is the minimum average fat grams per day when upping carbs?

Top Takeaways:

• Misconceptions around resistance training causing you to look 'bulky or bigger'
• Two key focus points when beginning to resistance train
• How to build your training plan around the five foundational movement patterns
• How to calculate minimum fat intake based on your body weight
• Strategically increasing carbs after following long-term keto/low carb

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today's episode is a Q&A covering a few different topics related to training, carb ups, dietary fat consumption, sodium misconceptions, and more
• [0:30] Question: I can't seem to find any information on how to lose body fat but not gain any more muscle. I feel like this is not a common problem many people have because I can't seem to find the info I am looking for. I do not want to gain any more muscle, I just want to cut fat.
• [3:00] "If you're looking to not gain any more muscle, and you just want to cut the body fat, the biggest thing that you need to focus on is your diet and getting into a calorie deficit for a long enough period of time to lose that body fat. That is going to primarily come from your nutrition."
• [8:00] Question: Tips for lifting for beginners. Specifically looking to get stronger at my BJJ game (Brazilian jiu-jitsu)
• [11:00] If you're interested in one-on-one coaching with Rachel check out www.metflexlife.com/apply
• [12:00] Make sure to set up your training with five foundational movement patterns
• [15:30] Episode 32: Building An Anti-Fragile Core: The Secret To Sexy AND Functional Abs
• [16:30] Consistency is key when building the skillset of training
• [17:30] Question: What electrolyte adjustments do I need to make if I'm starting to incorporate more carbs?
• [20:00] Ensuring proper electrolyte intake on both a low carb or high carb diet
• [22:00] Question: Minimum average fat grams per day when upping carbs?
• [24:00] Fat-soluble vitamins and water-soluble vitamins
• [27:30] Question: Trying to increase carb intake for the first time in a few years. How do I choose which is best for me?
• [30:00] Check out Rachel's Keto For Women Program
• [34:28] End

THINGS MENTIONED IN THIS EPISODE:

• Episode 32: Building An Anti-Fragile Core: The Secret To Sexy AND Functional Abs
• If you're interested in one-on-one coaching with Rachel check out www.metflexlife.com/apply
• Check out Rachel's Keto For Women Program
• Lifting weights and NOT seeing results? Here Are 6 Reasons Why
• Episode 24: Supplement Recommendations, Hydration & Electrolytes, Menopause & Ketosis, and More!

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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 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 breaks down when and how to use the scale appropriately, tricks on how to emotionally disconnect with the weigh-in number, how electrolyte balance affects water retention, and more!

"If you understand what's happening, if you understand why these fluctuations are occurring, then you'll have freedom from the scale and have freedom from being so caught up in those daily fluctuations...which absolutely DO NOT matter, at all." Rachel Gregory

Top Takeaways:

• How to use the scale appropriately to track progress
• Why you should weigh in multiple times per week rather than just once
• Using the scale in conjunction with other metrics to track TRUE progress
• Rachel's trick for how to bypass emotions that come with daily weigh-ins

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today's episode is highlighting a blog Rachel recently wrote called '7 Reasons The Scale Is Lying To You About Your Progress'.
• [1:30] If you're enjoying the show or this episode please share it out and tag @rachelgragory.cns on Instagram to help grow the show :)
• [6:00] Reason number one: hydration status and electrolyte balance
• [8:00] Reason number two: food residue in the gut
• [9:30] Reason number three: frequency of bowel movements
• [10:30] Reason number four: carbohydrate intake
• [11:30] Going from a low carb intake to a higher carb intake
• [14:30] Reason number five: exercise
• [17:30] Why the scale can go up when you first start lifting
• [19:30] Reason number six: hormones
• [23:30] "What's not measured, isn't managed. If you have no recollection or concrete data, then it's hard to look back and see trends over time."
• [24:30] Reason number seven: stress and sleep
• [24:30] Why chronic elevations in cortisol levels can cause water retention
• [28:30] Using the scale in combination with other progress metrics
• [31:30] Tips on how to use the scale appropriately
• [35:00] Rachel's trick for how to bypass emotions that come with daily weigh-ins
• [36:00] Bluetooth Scale
• [38:30] Why at-home body fat measurements are inherently flawed: bioelectrical impedance
• [40:30] If you have any questions about this topic or others please reach out to @rachelgregory.cns or visit www.metflexlife.com for recipes, podcast episodes, and more blog posts!

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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 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 stubborn body fat areas, how to persevere through workouts while healing an injury, prioritizing your training schedule around your goals, overtraining, stress gut, and more!

"If you've been so focused on just losing body fat, and you haven't spent a good amount of time actually focused on building muscle...then you're not going to look how you want to look when you do lose that body fat." Rachel Gregory

Today's Questions:

• If I'm cutting, how do I know if I'm under-muscled or have not cut far enough?
• I hurt my shoulder. Do I rest my arms or work around it? Recovery may take a while.
• Should strength training be completed before a walk/hike? Or does order not matter?
• Have you heard of stress gut? Can too much training cause GERD or other problems?

Top Takeaways:

• Two components to invest your mindset in for the areas that seem to be the last areas to lose body fat
• Lower body movements that might work with minimal shoulder involvement to train while avoiding an injury
• Concentric vs. eccentric training benefits
• When it might be beneficial to add a greens supplement

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today's Q&A episode is answering questions from IG and The Friday Flex. If you haven't signed up for The Friday Flex yet and are interested... sign up at www.metflexlife.com/newsletter
• [0:30] Question: If I'm cutting, how do I know if I'm under-muscled or have not cut far enough?
• [1:30] "If you've been so focused on just losing body fat, losing weight, all of that and you haven't spent a good amount of time actually focused on building muscle, then you're not going to look how you want to look when you do lose that body fat."
• [5:00] If you're interested in one-on-one coaching with Rachel go to www.metflexlife.com/apply
• [6:00] Two key components to focus on during a fat loss phase
• [6:30] Episode 104: 8-Month Building Phase Results & Plan For Next Cut
• [7:00] "The time that it takes to lose body fat is actually a lot less time than it takes to put on muscle mass."
• [8:30] Question: I hurt my shoulder. Do I rest my arms or work around it? Recovery may take a while.
• [10:00] Lower body movements that might work when recovering from an upper-body injury
• [11:00] Safety bar for squats
• [13:00] What is cross-education or the cross-training effect?
• [14:00] Contralateral effects of eccentric resistance training on immobilized arm, Cross education: possible mechanisms for the contralateral effects of unilateral resistance training
• [16:00] Concentric vs. eccentric training benefits
• [17:00] "The biggest thing is to focus on what you can do, not what you can't do."
• [18:00] Question: Should strength training be completed before a walk/hike? Or does order not matter?
• [18:30] Hiking vs. walking is very different in terms of exertion
• [21:30] If your goal is to build muscle, do that first. If your goal is to get better at walking or hiking, do that first. ;)
• [22:00] Question: What do you think of using a super greens supplement in a smoothie?
• [24:30] Check out Organifi by going to www.organifi.com/metflex and use code METFLEX for 15% off any of their products
• [26:00] Question: Have you ever heard of stress gut? Can too much training cause GERD or other problems?
• [30:30] Your body is smart and it will do what it needs to do to get you out of the stressful situation
• [34:00] Importance of paying attention to when your fueling pre and post-workout
• [36:00] The anabolic window
• [40:30] If you haven't signed up for The Friday Flex yet and are interested, sign up at www.metflexlife.com/newsletter. Rachel shares tips, recipes, exercises, and more each Friday!

THINGS MENTIONED IN THIS EPISODE:

• Episode 107: Fasting & Muscle Preservation, Early Morning Training, How To Build Your Pre & Post-Workout Meals
• Episode 52: Most Common Causes of Bloating, Intermittent Fasting vs. Time Restricted Feeding, and Training While Fasted
• Episode 85: All Things GUT HEALTH with Sam Miller

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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 Dr. Jaime Seeman on her website, on YouTube at Doctor Fit and Fabulous, and on Instagram @doctorfitandfabulous.

Dr. Jaime Seeman is a board-certified Obstetrician and Gynecologist practicing in Omaha, Nebraska. She is also a fellow in Integrative Medicine at The University of Arizona School of Medicine and a board-certified ketogenic nutrition specialist through The American Nutrition Association.

After overcoming her own health struggles and a personal tragedy in 2015, she started her consulting business Doctor Fit & Fabulous with a mission to change the face of preventative health care and inspire other moms just like her to live healthier lives. Dr. Seeman has been a driving force in changing the landscape of healthcare in this country. In 2020 she was crowned Mrs Nebraska and competed on the NBC Titan Games with Dwayne The Rock Johnson placing in the Top 6. She inspires women every day to embrace their physical strength and power.

In this episode we talk about the benefits of following a ketogenic/low carb diet during pregnancy, how resistance training helps fight metabolic disease, the benefits of following a higher protein ketogenic approach, how menopause affects fat loss, the basics of birth control and much more!

"Women are not small men. We have very complex biological features. I'm on a crusade to fix pregnancy nutrition and to fix nutrition for women." Dr. Jaime Seeman

Top Takeaways:

• Myth busted: you don't need to be overweight to be prediabetic- educate yourself before assuming
• Looking at pregnancy as two stages: anabolic and catabolic
• Dr. Jaime's recommendations on eating during pregnancy
• Benefits of fasting during perimenopause and menopause
• Pro's and Con's to natural family planning

Today's Questions:

• Is Keto/Low-Carb safe for pregnant or breastfeeding women?
• Would you recommend a high protein ketogenic approach specifically with pregnant women?
• What's your view on following a stricter ketogenic diet versus implementing carb ups for women specifically?
• Can women lose weight during/after menopause?
• What are your views on birth control and recommendations for natural family planning?

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today's episode is a relaunch episode with Dr. Jaime Seeman @doctorfitandfabulous
• [1:00] Rachel gives listeners a brief bio of Dr. Jaime Seeman's background
• [2:30] Rachel introduces guest Dr. Jaime Seeman @doctorfitandfabulous to the listeners
• [3:30] Dr. Jaime Seeman dives into her background being an OBGYN and also a certified ketogenic nutrition specialist
• [4:30] Doctor Fit and Fabulous
• [6:30] "I wasn't morbidly obese. I didn't have a lot of other health problems, but on the inside, you never know what's going on unless you test. And here I was a medical doctor with a nutrition degree. And I had prediabetes" Dr. Jaime Seeman
• [10:00] Question: Is Keto/Low carb safe for Pregnant or Breastfeeding women?
• [12:00] Adaptations during pregnancy, hormonal shifts
• [13:00] First part of pregnancy is anabolic, Mom starts storing energy for later, usually an increase in insulin sensitivity.
• [14:30] "Trust me, if ketosis killed pregnancies we wouldn't see many women in the second trimester." JS
• [14:30] Second part of pregnancy is catabolic, the body breaks down to feed the baby, usually a decrease in insulin sensitivity, leptin resistance
• [17:00] "Glucose crosses the placenta but insulin doesn't" JS
• [19:30] Carbs and pregnancy truth
• [21:00] "Why don't we keep these patients where they have normal glycemia? Let's eat carbs to normal glycemia because we know that the other direction does cause a significant amount of harm." JS
• [22:30] Ketosis is a very safe state for growing babies
• [25:00] Question: Would you recommend a high protein ketogenic approach specifically with pregnant women?
• [27:30] A low-carbohydrate ketogenic diet combined with six weeks of crossfit training improves body composition and performance
• [29:00] Having lean muscle mass helps fight metabolic disease
• [29:30] "Exercise to build, not to lose." RG
• [30:30] Question: What's your view on following a stricter ketogenic diet versus implementing carb ups for women specifically?
• [31:30] Five pillars to metabolic health
• [34:30] Benefits of reincorporating whole food carbs into your diet
• [35:00] "A woman's menstrual cycle is the fifth vital sign." If a woman doing keto loses her menstrual cycle, that means there is a problem, something is not working
• [37:00] "Ketosis is a metabolic state, not just a diet." RG
• [40:00] "For the vast majority of women, I don't think that zero carb is the best thing." Dr. Jaime on the benefit of metabolic flexibility.
• [42:00] Question: Can women lose weight during/after menopause?
• [43:00] Perimenopause or Menopause is a huge metabolic and hormonal shift in a woman's body
• [46:30] Birth control, what is it really doing to a woman's hormones?
• [47:30] "The birth control pill is overprescribed for issues not related to contraception" and have many side effects that may outweigh the perceived benefits
• [49:30] The Other Pill
• [52:00] Question: What's your recommendation on natural family planning?
• [54:30] Advocate for yourself… know the why behind what is going on
• [56:30] Episode 1: Raising MetFlex Kids, Dual Fuel, & Keto Carnivore with Danny and Maura Vega
• [1:00:00] If you're interested in learning more about Dr. Jaime Seeman check her out @doctorfitandfabulous on IG, on YouTube @ Doctor Fit and Fabulous or her website https://www.doctorfitandfabulous.com/

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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.).