MetFlex and Chill

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 today's episode, Rachel takes a deep dive into how to "retrain" your metabolism by reverse dieting, understanding metabolic adaptation and what happens as you get further along in your dieting phase, how to choose foods with the highest thermic effect, and much more!

"The longer you're in a calorie deficit, the more pronounced all of these adaptations are going to get. This is why you can't, and you shouldn't, be chronically dieting or in a chronic deficit, because eventually your body is going to adapt to all of these things. And you're going to have to consume less and less calories to continue to see the results that you want. This is where reverse dieting comes in." Rachel Gregory

Top Takeaways:

• Four main components of metabolism and why they matter for fat loss
• How to "hack" components of your metabolism to work in favor of your goals
• How hormonal adaptation affects a dieting phase
• Easy tips on how to manage stress
• How to know when it's time to reverse diet

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today's episode is a deep dive into what happens from a physiological standpoint when you diet and why these factors may be affecting your progress without you even realizing it!
• [1:00] Please help grow the show by taking a screenshot of the episode and tagging @rachelgregory.cns in your Instagram story or head over to iTunes to leave a rating and review :)
• [2:00] Question: You talk about a calorie deficit when trying to lose fat - which makes sense to me. My goal is to burn fat right now but I was told to retrain my metabolism and do a reverse diet. What is the best way to look at calories then - who is right?
• [3:30] Understanding metabolic adaptation
• [4:00] Episode 75: All Things METABOLISM with Sam Miller
• [6:00] "Many people think that this is what having a 'broken metabolism' is.. which in reality isn't actually a real thing...it's just your metabolism adapting because that's what it's evolved to do."
• [7:00] Controlled starvation AKA 'dieting'
• [7:30] Main components of metabolism or TDEE (total daily energy expenditure)
• [14:00] Hormonal components to metabolic adaptation
• [16:30] Cortisol rises during a diet phase.. AKA the stress hormone
• [20:30] Could it be possible to combat the adaptations or "cheat the system?"
• [27:00] Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
• [28:00] How to be smart about your choices when it comes to increasing TEF
• [31:30] TEF - The Thermic Effect of Food: #1 Reason All Calories Are NOT Equal
• [33:00] Episode 112: Energy Flux: The Missing Piece To Your Fitness Journey with Brandon DaCruz
• [35:30] Tips on managing stress levels: nutrition, exercise, sleep, and environment
• [36:30] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell
• [37:00] Understanding chronic undereating and when it's time to introduce reverse dieting
• [41:30] Episode 82: Reverse Dieting, The Restrict & Binge Cycle, and Finding 'Good' Research Papers
• [43:00] Benefits of hiring a coach! If you're curious about 1-on-1 coaching with Rachel, feel free to apply to work with her at www.metflexlife.com/apply
• [43:30] Please help grow the show if you're enjoying this episode, or previous ones. Take a screenshot of the episode and tag @rachelgregory.cns in your Instagram stories or head over to iTunes to leave a rating and review.

THINGS MENTIONED IN THIS EPISODE:

• Episode 75: All Things METABOLISM with Sam Miller
• Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
• The Thermic Effect of Food: #1 Reason All Calories Are NOT Equal
• Episode 112: Energy Flux: The Missing Piece To Your Fitness Journey with Brandon DaCruz
• Episode 45: The Science of Body Recomposition with Dr. Bill Campbell
• Episode 82: Reverse Dieting, The Restrict & Binge Cycle, and Finding 'Good' Research Papers

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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.

In this episode, Robert and I give our perspectives on PSMF days, the pro's and con's of a PSMF approach, habits vs. hacks, how to find balance within the stressors of life so you benefit from hard work without burnout, calorie budgeting for the week, and much more!

"With a PSMF protocol, if you're not educated on the different ways to utilize it properly, then it can definitely be taken too far and do more harm than good." Rachel Gregory

"I feel like what's happening is a lot of people are exposed to PSMFs and trying to implement them while chronically undereating with a downregulated metabolism, and that's got negative side effects." Robert Sikes

Top Takeaways:

• Benefits and potential drawbacks of incorporating a PSMF protocol
• Signs of a poorly set up approach with a PSMF protocol
• Robert's recommendation from a competitive standpoint on PSMF days
• Rachel's recommendation on PSMF days from a lifestyle habit approach
• How to use PSMF day's as a tool, not a hack

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today's episode is all about PSMF days with Robert Sikes!
• [1:30] If you want to watch the episode vs. listen click HERE!
• [1:30] If you're enjoying the show or this episode please remember to share by screenshotting the episode and tagging @rachelgregory.cns or Robert @livesavage
• [5:00] Question: What exactly is a PSMF protocol?
• [12:30] Rachel dives into some of the basics around calorie budgeting
• [16:30] Question: Say you take a sample size of 100 people. And these are 100 people that have heard or been exposed to protein-sparing modified fasts in some form or fashion. What percentage of those 100 people do you think are doing it in a healthy way like you are?
• [19:30] Using PSMF days as a tool, not an afterthought
• [23:00] Question: How about you give the pros to the protein-sparing modified fast from a physiological standpoint. And then from a psychological standpoint? I'll do the cons from the same side.
• [31:30] Question: If you were trying to optimize your performance in the gym or in your given sport, do you think just from a physiological performance standpoint, the body is going to do better in fueling your activity with an average intake throughout the week that is pretty consistent or a lot of fluctuation?
• [34:30] Being in a chronic deficit may not align with adding in a PSMF day
• [39:30] PSMF days the new fasting protocol?
• [40:30] Extended fasting with the goal of fat loss in mind
• [45:30] Reasons why Robert can't get behind "hacks" and "quick fixes"
• [47:30] Differences between hacks vs. tools
• [53:30] Reverse dieting and PSMF days... Education is key!
• [58:30] Rachel's recommendation on how to set up a PSMF day
• [1:00:30] 5-Minute Low-Carb Protein Ice Cream!
• [1:02:30] Robert's recommendations for consistency vs. drastic daily/weekly changes
• [1:08:00] "I have a problem when I've gotten just a massive influx of clients that are suffering from chronic under-eating, and it's the result of bad information out there." R.S
• [1:10:00] You can find Rachel at www.metflexlife.com or IG @rachelgregory.cns
• [1:10:30] You can find Robert at https://ketosavage.com/ and IG @livesavage
• [1:10:30] Check out the Keto For Women Program at https://www.metflexlife.com/keto-for-women
• [1:11:00] If you're interested in one-on-one coaching with Rachel go to www.metflexlife.com/apply

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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 gives a detailed update on her current fat loss phase and answers listener questions on topics including calorie cycling, diet breaks and refeeds, hunger and craving tips, muscle preservation, reverse dieting, nutritional periodization and more!

"There's no magic in the way you go about setting up your weekly calorie intake. The magic is in the adherence." Rachel Gregory

Today's Questions:

• How long should a cut last?
• How long is your cut and are you using refeeds/diet breaks? How often?
• What's your calorie intake?
• What % deficit are you following?
• How quickly do you drop calories? And how low do you think you'll go in calories?
• Do you have any tricks during the first few days of a cut to avoid sugar cravings?
• Have you lost muscle while cutting?
• Will you reverse diet after the cut is over or stay at NEW maintenance for a while?
• Can you talk about how your cut fits into your overall plan/goals for the next year?

Top Takeaways:

• A general timeline for a fat loss phase
• How to increase movement without incorporating more exercise
• Tips and tricks on how to overcome cravings
• How to set your meal timing up for success
• The number one component to prioritize during a fat loss phase
• How to practice being in a maintenance phase

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today's Q&A is a deep dive into Rachel's current fat loss phase and answering all your related questions!
• [0:30] If you're enjoying the show, please share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on iTunes to help grow the show!
• [2:00] A brief overview of Rachel's building phase before heading into the cut
• [2:00] Episode 104: 8-Month Building Phase Results & Plan For Next Cut
• [4:30] Episode 66: Fasting & Muscle Breakdown, Strategic 'Cheat' Meals, Protein & Longevity, and More!
• [12:00] The scale is NOT the end all be all… it is just one metric
• [15:30] Movement for fat loss and why it's important
• [18:00] Question: How long should a cut last?
• [20:30] Episode 76: MINI CUTS: What, Why, When, & How?
• [22:00] Episode 26: Understanding Fat Loss Plateaus, Diet Breaks and Refeeds, Targeted Keto, and More!
• [26:30] Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks
• [27:00] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell
• [27:30] Question: What's your calorie intake?
• [28:30] Question: What percentage deficit are you following?
• [30:30] Overall movement…NEAT… not exercise is underrated during a fat loss phase
• [31:30] Sign up for The Friday Flex: www.metflexlife.com/newsletter
• [33:30] Question: How quickly do you drop calories? And how low do you think you'll go in calories?
• [38:00] Question: Do you have any tricks during the first few days of a cut to avoid sugar cravings?
• [42:00] [FREE GUIDE] The Ultimate Hunger Hacks!
• [43:00] Question: Have you lost muscle while cutting?
• [45:00] Episode 111: How To Optimize Protein Intake & Distribution Across Your Day To Maximize Gains
• [47:00] Episode 107: Fasting & Muscle Preservation, Early Morning Training, How To Build Your Pre & Post-Workout Meals
• [50:00] Being strategic with your cardio..to maintain muscle mass and avoid burnout
• [51:30] Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
• [51:30] Question: Will you reverse diet after the cut is over or stay at NEW maintenance for a while?
• [55:00] Episode 82: Reverse Dieting, The Restrict & Binge Cycle, and Finding 'Good' Research Papers
• [55:30] Question: Can you talk about how your cut fits into your overall plan or goals for next year?
• [56:00] Episode 106: Metabolic Rehabilitation, Busting Fat Loss Plateaus, Nutritional Periodization, and More!
• [59:00] How to practice being in a maintenance phase
• [1:00:00] If you're enjoying the show, please share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on iTunes to help grow the show!
• [1:00:30] www.metflexlife.com/podcasts
• [1:01:00] You can sign up for The Friday Flex at www.metflexlife.com/newsletter

THINGS MENTIONED IN THIS EPISODE:

• Episode 104: 8-Month Building Phase Results & Plan For Next Cut
• Episode 66: Fasting & Muscle Breakdown, Strategic 'Cheat' Meals, Protein & Longevity, and More!
• Episode 76: MINI CUTS: What, Why, When, & How?
• Episode 26: Understanding Fat Loss Plateaus, Diet Breaks and Refeeds, Targeted Keto, and More!
• Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks
• Episode 45: The Science of Body Recomposition with Dr. Bill Campbell
• Fat Loss: The Hierarchy Of Importance
• Sign up for The Friday Flex: www.metflexlife.com/newsletter
• [FREE GUIDE] The Ultimate Hunger Hacks!
• Episode 111: How To Optimize Protein Intake & Distribution Across Your Day To Maximize Gains
• Episode 107: Fasting & Muscle Preservation, Early Morning Training, How To Build Your Pre & Post-Workout Meals
• Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
• Episode 82: Reverse Dieting, The Restrict & Binge Cycle, and Finding 'Good' Research Papers
• Episode 106: Metabolic Rehabilitation, Busting Fat Loss Plateaus, Nutritional Periodization, and More!

Listeners can find Brandon DaCruz on Instagram @brandondacruz_ and Facebook https://www.facebook.com/brandondacruzfitness.

Brandon DaCruz is an online nutrition and physique coach, internationally published fitness model, National Level NPC competitor and the National Sales Manager for a New York based sports nutrition company called Innovapharm.

Brandon has spent the past 12 years working within the sports nutrition and fitness industries and 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 or optimizing health and longevity.

In this episode, we dive into the concept of "energy flux" -- what it is, how to achieve optimal results from it, the difference between a high and low energy flux, mental framing and how it can help pivot your perspective on exercise and much more!

"One of the largest contributors to body weight regulation and fat loss maintenance is our levels of physical activity." Brandon DaCruz

Top Takeaways:

• Benefits of achieving a high energy flux
• Two practical ways to achieve a high energy flux
• How to get the most out of your NEAT
• One major contributor to a high energy flux
• The concept called mental framing and the value of incorporating it into your life

Today's Questions:

• What is energy flux?
• What are the two forms of energy flux?
• How can you achieve high energy flux?
• What are the benefits of high energy flux as compared to low energy flux?
• Can you explain practically what it looks like to achieve a high energy flux?
• Can you talk about some of the studies that relate to energy flux?
• Is there any adaptation that you've seen occur with general movement when we're talking about energy flux?

Show Notes:

• [0:00] Welcome back to MetFlex and Chill!
• [1:30] The real battle in the nutrition space is how to keep the weight off after you've lost it
• [2:30] Rachel introduces guest Brandon DaCruz @brandondacruz_
• [3:00] Brandon gives the listeners a background on his journey in the health and fitness space
• [4:30] Question: What is energy flux?
• [7:00] Question: What are the two forms of energy flux?
• [8:00] "Low flex is essentially where you put in less energy into the system. And you also get less energy out as a result of eating less and then having to move less." Brandon DaCruz
• [9:30] Question: How can you achieve high energy flux?
• [15:30] Benefits of a high energy flux
• [19:30] Question: Can you explain practically what it looks like to achieve a high energy flux?
• [24:30] The major benefits of hitting your daily step goal
• [30:30] The concept called mental framing and the value of incorporating it into your life
• [34:30] Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans
• [40:00] Question: Can you explain to the listeners what it looks like for you personally to get 15-20K steps a day?
• [41:00] "The neurons that fire together wire together."
• [44:30] "As a coach, I'm not just here for the X's and O's, and macros, calories and sets and reps, I'm here to better your life in all aspects: stress management, lifestyle modification, behavior, you know, change."
• [48:30] Different forms of physical activity without even realizing it!
• [50:30] How to take baby steps towards changing a habit
• [52:30] Question: Can you touch on some of the studies that relate to the energy flux?
• [53:30] Appetite regulation and satiety study
• [57:30] Benefits of going from low flux to high flux state in crossover study
• [1:00:30] Amish study: How high energy flux leads to low body fat and better metabolic health
• [1:05:00] Question: Is there any adaptation that you've seen occur with general movement when we're talking about energy flux?
• [1:09:00] You can find Brandon on IG @brandondacruz_
• [1:09:00] If you know someone that needs MetFlex and Chill in their lives please share! Take a screenshot and tag @rachelgregory.cns and @brandondacruz_ to help grow the show and spread the word on this episode! :)

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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 takes a deep dive into protein absorption, the leucine threshold, the muscle full effect, optimal meal timing for muscle growth, and much more!

"The amount of protein you can utilize in a single meal to stimulate muscle protein synthesis seems to depend on the amount and type of training you do and how much muscle mass you have." Rachel Gregory

Todays Questions:

• What should be the average amount of protein per meal? I'm consuming 145 to 175 grams per day (1-1.2 g/lb body weight). Is going over a waste?
• How much protein can we absorb in one meal?
• How much protein can be used in a single meal for building muscle?
• How do you determine how much protein to eat per meal?
• How many meals should you eat per day?

Top Takeaways:

• How much leucine is in your common daily foods
• How to better understand meal timing while optimizing protein synthesis
• Why the Muscle Full Effect matters for optimizing your gains
• Two common myths/concerns around protein explained

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today's Q&A is all about answering common questions related to protein intake and distribution throughout the day to maximize gains.
• [0:30] If you're enjoying the show, please share it out by screenshotting this episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show! For all resources from Rachel's blog, podcast, programs, recipes and others check out www.metflexlife.com
• [1:00] Question: What should be the average amount of protein per meal? I'm consuming 145 to 175 grams per day (1-1.2 g/lb body weight). Is going over a waste?
• [2:00] Questions within the question: How much protein can we absorb in one meal? How much protein can be used in a single meal for building muscle? How do you determine how much protein to eat per meal? How many meals should you eat per day?
• [2:30] Episode 100: How To Choose The Best Protein Sources: Top 6 Questions To Ask Yourself
• [5:30] Study: Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy
• [5:30] Study: Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise,
• [5:30] Protein Considerations for Optimising Skeletal Muscle Mass in Healthy Young and Older Adults
• [8:00] 2016 Study: The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein
• [10:30] The leucine threshold and its importance for sparking new muscle growth
• [11:00] Episode 43: All Things PROTEIN with Shawn Wells
• [12:00] Study: The impact of protein quality on the promotion of resistance exercise-induced changes in muscle mass
• [13:30] Examples of common foods containing sufficient amounts of leucine
• [18:00] How many meals should I eat per day?
• [19:00] Muscle Protein Balance
• [28:30] Is a high protein intake dangerous?
• [29:30] Why are the RDA recommendations for protein intake so low?
• [31:30] If you're enjoying the show, please share it out by screenshotting this episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show!

OTHER THINGS MENTIONED IN THIS EPISODE:

• If you are interested in other resources check them out HERE!
• Episode 100: How To Choose The Best Protein Sources: Top 6 Questions To Ask Yourself
• Episode 43: All Things PROTEIN with Shawn Wells

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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 Bryan Boorstein at his website www.evolvedtrainingsystems.com, and on Instagram @bryanboorstein.

Bryan Boorstein is the owner and founder of Evolved Training Systems and Paragon Training Systems. He received his Bachelor of Science at JMU in 2006.

Bryan has trained at the top level, the CrossFit Games, while also working with some of the world's premier athletes, including NFL players, and WWE superstar John Cena. Bryan has extensive experience and knowledge in all realms of health and fitness. He has coached physique and bodybuilding, as well as those just hoping to increase vitality and look good at the beach. His programming philosophy has adapted to accommodate the constantly changing needs of each trainee.

In this episode, we chat about Bryan's transition from the Crossfit space to bodybuilding, common pitfalls we see occurring with our clients, how to get more out of your training by actually doing less, using fasting as a tool, and more!

"If you take that level of awareness and focus it into the execution of all of the movements that you perform, you're going to get so much out of each rep and each set that you actually won't be able to do as much work." Bryan Boorstein

Top Takeaways:

• Rest and recovery: why you may have to rethink your workout regimen
• The meaning behind "owning your rep"
• Benefits of decreasing cardio and increasing your overall movement or step count
• How quarantine changed Bryan's perspectives on quality vs. quantity with training

Today's Questions:

• What were some of the negatives you noticed coming from the Crossfit space?
• Can we talk about the psychology of doing less versus more and how that may have changed your training or how you've worked with clients, and the results they've gotten?
• How did the phrase "own your rep" come about?
• What has your experience been with intermittent fasting?
• How do you go about recommending cardio for your clients?
• What's one lesson you've learned from your training during quarantine?

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today's guest is Bryan Boorstein @bryanboorstein
• [1:30] If you're enjoying the show and want to help grow the show please screenshot an episode you love and tag @rachelgregory.cns in your stories or posts
• [2:00] Rachel introduces guest Bryan Boorstein @bryanboorstein to the listeners!
• [2:00] Bryan's evolved training plan
• [3:00] A background to how Bryan started in the fitness industry
• [8:00] Barbell Shrug podcast
• [9:30] Paragon training methods with Laurie Christine King
• [11:00] Question: What were some of the negatives you noticed coming from the Crossfit space?
• [17:00] Question: Can we talk about the psychology of doing less versus more and how that may have changed your training or how you've worked with clients, and the results they've gotten?
• [20:00] Putting intention behind movements
• [25:30] Question: How did the phrase "own your rep" come about?
• [30:00] Question: What has your experience been with intermittent fasting?
• [34:00] Bryan's cutting experience in terms of focusing on calories and steps vs. cardio
• [40:00] Question: How do you go about recommending cardio for your clients?
• [47:30] Question: What's one lesson you've learned from your training during quarantine?
• [51:00] "You can make a really light or moderate weight feel really, really heavy."-B.B
• [55:30] How to be intentional during workouts and take your ego out of the gym
• [1:02:30] Eat, Train, Prosper
• [1:03:00] Check out more from Bryan on Instagram @bryanboorstein or his website www.evolvedtrainingsystems.com
• [1:03:30] Positioning for Improving Exercise Execution: Part 1 | Positioning for Improving Exercise Execution: Part 2
• [1:03:30] If you loved this episode please take a second to share it out and tag both @rachelgregory.cns and @bryanboorstein and if you haven't left a review on iTunes please do to help grow MetFlex and Chill!

---

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 the 5 movement patterns you should be doing in your training to hit all the major muscle groups, benefits of prioritizing protein and why it's considered the "super macro," how to calculate grams of protein to consume a day based on your goals and current body weight, and more!

"Protein is by far the most important macronutrient when it comes to both preserving and building muscle and burning body fat, as well as supporting your body's daily functions." Rachel Gregory

Today's Questions:

• What are your top five full-body exercises for beginners?
• What's the best way to know how much protein to eat?

Top Takeaways:

• Five main movement patterns you should have in your training
• Reasons protein is considered the super macronutrient
• Is it unsafe to consume a high protein diet?
• How to calculate how much protein you should shoot for based on you as an individual

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today's episode is a Friday Q&A! Friendly request: please head over to iTunes to leave a rating and review to help grow the show!
• [1:00] Question: What are your top 5 full-body exercises for beginners?
• [2:00] Focus on structuring your workouts based on movement patterns rather than specific exercises
• [2:30] Five main movement patterns to focus on
• [3:00] #1 Knee dominant or knee flexion
• [6:00] #2 Hip dominant or hip hinge
• [6:30] #3 Pushing movements: horizontal and vertical
• [7:30] #4 Pulling movements: horizontal and vertical
• [8:00] #5 Core or Spinal Movements
• [9:00] Check out Episode 32: Building An Anti-Fragile Core: The Secret To Sexy AND Functional Abs
• [11:00] What's the best way to know how much protein to eat?
• [11:30] Episode 100: How To Choose The Best Protein Sources: Top 6 Questions To Ask Yourself, Episode 93: Muscle Centric Medicine with Dr. Gabrielle Lyon, Episode 43: All Things PROTEIN with Shawn Wells
• [11:30] Protein is by far the most important macronutrient when it comes to both preserving and building muscle and burning body fat, as well as supporting your body's daily functions.
• [16:00] Protein Study 1: A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males, Protein Study 2: Controversies Surrounding High-Protein Diet Intake: Satiating Effect and Kidney and Bone Health
• [16:30] Is it unsafe to consume high protein?
• [20:30] How to figure out how much protein you should generally shoot for per day
• [25:30] If you're interested in one-on-one coaching check out www.metflexlife.com/apply
• [26:30] Any questions you want answered feel free to email Rachel at [email protected]
• [27:00] If you're enjoying this episode or any prior please share to help grow the show! Take a screenshot of the episode and tag Rachel @rachelgregory.cns on IG or head over to iTunes to leave a rating and review

THINGS MENTIONED IN THIS EPISODE:

• Episode 32: Building An Anti-Fragile Core: The Secret To Sexy AND Functional Abs
• Episode 100: How To Choose The Best Protein Sources: Top 6 Questions To Ask Yourself
• Episode 93: Muscle Centric Medicine with Dr. Gabrielle Lyon
• Episode 43: All Things PROTEIN with Shawn Wells
• Protein Study 1: A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males
• Protein Study 2: Controversies Surrounding High-Protein Diet Intake: Satiating Effect and Kidney and Bone Health
• If you're interested in one-on-one coaching check out www.metflexlife.com/apply

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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 Jenny Blake at her website https://jennythenutritionist.com/create-your-shape/ and on Instagram @jennythenutritionist.

Jenny is a Licensed Nutritionist who helps active, Type A ladies change their body composition in her program, Create Your Shape. With a background in Crossfit and a Nationally Qualified Bikini competitor, she's learned the strategies to build muscle, decrease body fat, and ultimately change your body shape. Jenny then applied these strategies to "normal" life, and focused on only doing what's most effective. Do less, but with more intention is the key to efficiency. She's helped hundreds of ladies build their shape, understand the strategy, and create a routine to serve them long term.

In this episode, we chat about how to work smarter, not harder to get results, how to get the best out of your training program, old diet culture methods and why they don't work, habit building, and more!

"People think, 'I need to do all this extreme stuff' and underestimate the power of just being consistent. That is really how you take it to the next level." Jenny Blake

Top Takeaways:

• Jenny's five metrics used to optimize health
• Number one tool used to change your body composition
• Mindless workouts vs. intentional programming
• How to strategically improve calorie intake to start seeing results

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today is a guest episode with Jenny Blake!
• [0:30] Few days left to sign up for the Muscle Science For Women Program!
• [1:00] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on iTunes to help grow the show! Or leave a review on iTunes!
• [2:00] Rachel introduces guest Jenny Blake @jennythenutritionist to the show!
• [2:30] Jenny dives into her childhood and how she became passionate about fitness and nutrition
• [5:00] The vicious cycle of being overworked and underfed
• [9:30] Question: In terms of strategies, where do you like to start with your clients?
• [12:30] Nutritional periodization for long term goals vs. immediate gratification
• [14:00] Question: What are metrics that you personally use with your clients?
• [17:00] Increasing calories to actually help achieve your goals!
• [19:00] How to convince clients to rewire their thinking on diet culture to achieve optimal results
• [22:30] Question: Can we talk about circuit style training classes and how they can lead to being unproductive when overused to achieve body composition results?
• [24:30] "I like to think training and working out is serving two different purposes, one to exhaust your lungs, and then to change your body shape and to build muscle."
• [26:00] Metabolic adaptation and relative energy deficiency
• [28:30] Benefits of recovery mode
• [30:00] Intentional programming explained and why it's important to follow a progressive, structured program vs. mindless working out or 'program hopping'
• [36:00] Nutrient timing
• [36:30] How to work smarter not harder
• [42:30] Goals and how to finetune your physique
• [45:00] "We start to think that consistency is on the same level as perfection when it's actually the opposite." Rachel
• [45:00] Habit building to create a lifestyle you can adhere to
• [47:30] "If you take three weeks and actually think about the math problem, and divide those three weeks, your body represents months and weeks of what you've done beforehand, not just the day before or that day." Jenny
• [53:30] Check out Jenny's programs at https://jennythenutritionist.com/create-your-shape/ and on Instagram @jennythenutritionist
• [53:30] Last chance to sign up for the Muscle Science For Women program!

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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 gives tips on how to get the most out of pre and post workout meals, training in a fed or fasted state and why there may be benefits to both depending on your primary goal, determining how often to fast in a fat loss phase, and more!

"Timing your carbs post workout can be helpful for decreasing cortisol levels, refilling muscle glycogen stores, and basically creating the best environment possible for recovery." Rachel Gregory

Todays Questions:

• How does intermittent fasting work for muscle preservation during a fat loss period?
• Thoughts on early morning fasted workouts?
• What are your favorite pre and post workout meals and why?

Top Takeaways:

• Two things to make sure your focusing on when going into a fat loss phase
• Benefits of post workout fueling especially if training in a fasted state
• Signs to look for to see if you can train in a fed or fasted state to maintain muscle
• What to focus on when putting together your pre and post workout meals
• Grams of protein to shoot for in each meal
• Rachel's favorite pre workout meal

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today's episode is a Q&A! Also if you haven't checked out the newest program available Muscle Science for Women from Rachel and Ashleigh Vanhouten go to www.metflexlife.com/muscle-science-women
• [0:30] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show!
• [1:30] Question: How does intermittent fasting work for muscle preservation during a fat loss period?
• [3:30] Rachel's breakdown on types of fasting and when to use them
• [5:30] Importance of fueling for your specific goal and body size
• [11:00] PSMF Days
• [11:30] Hunger Hacks
• [14:30] Question: Thoughts on early morning fasted workouts?
• [22:00] Question: What are your favorite pre and post workout meals and why?
• [24:00] What to focus on when putting together your pre and post workout meals
• [24:30] Grams of protein to shoot for in each meal
• [27:00] Episode 71: Lose Fat AND Build Muscle with Christopher Barakat
• [29:30] Salt! Don't forget the benefits of salt!
• [30:30] Rachel's go-to pre workout meal and snack
• [36:30] The anabolic window and why eating protein after a workout for muscle building is key
• [40:00] Carbs and when to utilize them to get the most benefits
• [48:00] The Salt Fix
• [49:30] If you're interested in the Muscle Science for Women Program check it out HERE! Any podcast questions you'd like to have answered, email Rachel at [email protected]
• [50:00] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show!

THINGS MENTIONED IN THIS EPISODE:

• Muscle Science for Women
• Episode 71: Lose Fat AND Build Muscle with Christopher Barakat
• The Ultimate Protein Cheat Sheet
• Episode 100: How To Choose The Best Protein Sources: Top 6 Questions To Ask Yourself

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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 is a guest on The Low Carb Hustle Podcast where she breaks down why metabolic flexibility should be the ultimate goal, benefits to bumping up calories to bust through a plateau, how to make meal prep a habit, periodizing your year, and more!

"If you want to build muscle and you've gone past your ability to recomp, you have to see the scale go up...or else you're not building muscle." Rachel Gregory

Top Takeaways:

• Two important points to address if you've been in a chronic deficit and plateaued
• How to avoid decision fatigue with meal prepping
• How to find your maintenance caloric intake and why it matters
• Strategies for metabolic rehabilitation and reverse dieting
• How to optimize being in a building or cutting phase

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today's episode Rachel is a guest on the Low Carb Hustle podcast hosted by Robert Sikes @livesavage, Danny Vega @dannyvega.ms and Adam Schaeuble @lowcarbhustle
• [0:30] SIGN UP is open for Muscle Science For Women Program
• [2:00] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show!
• [3:00] Question: Can you give us a little background and basis for what got you into metabolic flexibility and how that became the pillar of your business?
• [7:00] Danny and Adam chat about their experience with incorporating carbohydrates into their daily regiment
• [10:00] The concept known as 'eating intuitively'
• [11:30] Adam tells a story of his carb addictive nature ;)
• [13:00] Question: Can you shed some light on why carbs would be beneficial for females? What's happening from a hormonal standpoint that could contribute to there being a need for carbs?
• [14:00] Relative energy deficiency
• [14:30] Triage theory.. Where the most urgent problem gets addressed first
• [19:30] Meal Prep tips and strategies
• [23:00] Why putting in the work to find your maintenance calorie intake is so pivotal to make body recomposition improvements
• [27:30] Strategies for metabolic rehabilitation or reverse dieting
• [35:30] Gainswave.com
• [38:00] Phases of body recomp and why it's beneficial to go through a building phase and cutting phase
• [45:00] Question: What's going to flip the switch when you decide it's time to either maintain or do a cut?
• [45:30] Benefits to nutritional periodization and why Rachel does it yearly
• [48:30] Plans for 2021!
• [49:00] Muscle Science For Women
• [53:00] Question: What is the most underrated training exercise that you are currently doing that most people probably should incorporate into their routine?
• [55:00] Question: How has your life changed since you became Lilo's dog mom?
• [56:00] Check out www.metflexlife.com for recipes, resources, tips and tricks! Or on IG @rachelgregory.cns
• [56:00] Muscle Science For Women is now open for SIGN UP! Reserve your spot HERE!

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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.).