MetFlex and Chill

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

Listeners can find Aaron Straker at his website https://strakernutritionco.com/, and on Instagram @aaron_straker.

Aaron Straker is a N.A.S.N. Licensed Primary Sports Nutritionist and a self-described "general iron sports enthusiast." He prefers a pragmatic approach to nutrition that focuses on simple food selection, the importance of nutrient density, and the importance of objectivity in dieting and reporting.

Operating Straker Nutrition Company, he provides nutrition coaching programs and education on exactly how to leverage nutrition for improving body composition safely and sustainably, by leveraging nutrition periodization phasing. Aaron is passionate about providing sound education and information in the fitness and nutrition space and putting nutrition at the forefront for producing optimal health.

In this episode, Aaron and I talk about the most effective ways to pair your exercise selection to your specific goal, common training mistakes, why recovery is the missing piece for a lot of people, measuring intensity of workouts, understanding metabolism and lots more!

"You don't build muscle in the gym. The gym and training provides a stimulus that your body then, by means of calories, adequate recovery, stress management, sleep, etc. produces adaptations to...and then the muscle tissue grows." Aaron Straker

Top Takeaways:

• How to choose exercises to 'work less and gain more'
• How to build your training base: machines vs. compound movements
• Three common nutrition mistakes when building muscle and changing body composition
• Lifestyle aspects that aren't sexy but should be a main focus

Today's Questions:

• What common mistakes do you see clients make in terms of aligning their training to their goals?
• Can you chat about exercise selection and how you don't need to always go for heavier weights to build more muscle?
• How do you prep yourself for being intentional during every single workout?
• Do you ever recommend your clients train to failure?
• Why is recovery so important?
• What are common mistakes you see when it comes to nutrition for prioritizing building muscle and changing your body composition?
• What's your recommendation on nutrient timing with clients?
• Can we chat about metabolism and how it's not static, meaning it changes over time?

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Rachel is back for a guest episode with Aaron Straker! Special announcement of Rachel's newest collab with Ashleigh Vanhouten @themusclemaven!
• [0:30] LEARN MORE: Muscle Science For Women
• [0:45] Listen to the Muscle Science For Women podcast episode HERE
• [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!
• [2:30] Rachel welcomes Aaron Straker @aaron_straker back to the show! Episode 29: Aaron Straker: Objective Eating, Setting Realistic Expectations To Match Your Lifestyle and Importance Of Tracking Data
• [3:00] Aaron gives a brief bio of himself and his nutrition background
• [3:30] Eat, Train, Prosper
• [4:00] Question: Can you speak on your experiences with common mistakes you see that clients make in terms of aligning their training to their goals?
• [4:30] Common myths around goals and 'ideal physiques'
• [7:00] Question: Can you chat about exercise selection and how you don't need to always go for heavier weights to build more muscle?
• [10:30] What is training age?
• [16:30] Question: Can we touch on your experience of how to prep yourself for being intentional during a workout?
• [19:00] What is the RIR scale?
• [23:00] Question: Do you ever recommend your clients to train to failure in any regard?
• [25:00] Question: Why is it so important that you need to recover? And what have you experienced with that with yourself and your clients?
• [29:30] Question: What are the top three mistakes that you see when it comes to nutrition for prioritizing building muscle and changing your body composition?
• [33:30] Question: What's your recommendation on nutrient timing with your clients?
• [39:00] Protein Range Database
• [42:00] Question: Can you break down metabolism and how it's not static, meaning it changes over time?
• [46:30] You can check Aaron out on his website https://strakernutritionco.com/, on IG @aaron_straker and his podcast: Eat, Train, Prosper
• [48:30] LEARN MORE: www.metflexlife.com/muscle-science-women

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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 discusses her experience being in an eight-month building phase, how to embrace being uncomfortable to accomplish a goal, telltale signs it's time to switch your nutrition/fitness regiment, tools to try during a fat loss phase, the value of increasing your NEAT and more!

"I don't rely on motivation to go to the gym, because motivation ebbs and flows day-to-day. So you really shouldn't rely on motivation for anything, really, when it comes to nutrition and training." Rachel Gregory

Top Takeaways:

• Why it's important to get out of your comfort zone
• A sustainable rate of fat loss to shoot for per week
• Rachel's recommendation for daily protein intake
• Benefits of higher protein during a fat loss phase
• General time frame for being in a fat loss phase
• #1 tip to help meal prepping for the week

Today's Questions:

• What's the mental game when you cut your calories? I can't seem to stick with it.
• If you have body fat to lose, can you just use that to get your gains while in a calorie deficit?
• Can you explain your workout routine during your building phase? And how often did you eat?

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today, Rachel is chatting about her results and takeaways from an 8-month building phase and the her plan for what's next
• [1:00] Check out the newest program Muscle Science For Women HERE!
• [1:30] Episode 103: Muscle Science For Women
• [2:00] Rachel dives into the beginning of her building phase
• [4:30] Episode 76: MINI CUTS: What, Why, When, & How?, Episode 86: Mini Cut Results & Review
• [8:00] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell
• [11:30] Performance stats from the building phase
• [14:30] When getting too uncomfortable becomes unproductive
• [19:00] What's next?
• [20:30] Episode 76: MINI CUTS: What, Why, When, & How?
• [26:30] Cardio vs. nutrition for fat loss
• [29:00] Rachel's timeline for her upcoming fat loss phase
• [32:30] Question: What's the mental game when you cut your calories? I can't seem to stick with it.
• [35:00] What is decision fatigue?
• [38:00] Go to metflexlife.com to download your FREE Hunger Hacks Guide
• [40:30] Benefits to fasting during a fat loss phase
• [42:30] The 80/20 rule. Did it have a face at some point or grow from the earth at some point?
• [45:30] Benefits of having someone to hold you accountable.. AKA a coach!
• [46:30] If you're interested in one-on-one coaching with Rachel go to www.metflex.com/apply
• [47:30] Question: If you have body fat to lose can you just use that to get your gains while in a calorie deficit?
• [48:30] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell,
• [49:00] Episode 94: Body Recomposition Scenarios, Muscle Mass & Aging, Training With Dumbbells vs. Barbells, and More! and Episode 71: Lose Fat AND Build Muscle with Christopher Barakat
• [49:30] Question: Can you explain your workout routine during your building phase? And how often did you eat?
• [50:30] Episode 101: Overtraining & Under eating: Why Your Hard Work Is NOT Paying Off
• [51:30] Proper Exercise Programming and Planned Movement are Necessary
• [56:00] If you're spinning your wheels feel free to reach out [email protected]
• [56:30] Muscle Science For Women is going live APRIL 12th! Check it out HERE for more details!

THINGS MENTIONED IN THIS EPISODE:

• Muscle Science For Women is starting APRIL 12th!
• Go to metflexlife.com to download your FREE Hunger Hacks Guide
• Proper Exercise Programming and Planned Movement are Necessary
• To apply for one-on-one coaching with Rachel check out www.metflexlife.com/apply

---

Join the FREE MetFLex Life Course: www.metflexandchill.com

Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master's Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor's Degree in Sports Medicine from the University of Miami.

Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).

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

Listeners can find Ashleigh VanHouten on Instagram @themusclemaven and subscribe to her podcast Muscle Maven Radio

In this episode, Ashleigh and I are chatting all about our 'Muscle Science For Women' course, who could benefit from investing in this course, how to make sustainable change to your physique, why it's our mission to change the meaning of being 'toned' and 'skinny fat' and much much more!

"You're a lot more likely to make sustainable, lasting change when you actually understand why you're doing the things you're doing." Ashleigh Vanhouten

"There's never just one way to do something. But, once you figure out your specific goal and understand the tools, strategies, and structure that you need to reach that goal...now you at least have a solid starting point." Rachel Gregory

Top Takeaways:

• Key components to an aesthetic body
• Muscle strength vs. muscle hypertrophy
• Misconceptions around cardio and weight lifting for fat loss
• Debunking myths around lifting for males vs. females

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Rachel shares what her and Ashleigh have been working on!
• [1:00] LEARN MORE: www.metflexlife.com/muscle-science-women
• [1:30] Rachel and Ashleigh announce their Muscle Science For Women Program coming April 12th!
• [9:30] Program is education and researched backed plus will be able to carry on after the three months to continue to apply to your goals
• [14:30] SIGN UP HERE: Muscle Science For Women
• [20:00] Understanding the nutritional puzzle piece to bodybuilding and how it can help you reach your goals
• [21:00] Lead with intention - knowing and having a goal to work towards
• [25:30] How long the program will be active
• [29:30] Phases of the program and how it's set up
• [31:00] "You can get stronger and get bigger muscles lifting less weight than the girl next to you if you're lifting it really effectively and efficiently and in a focused way and with intention." Ashleigh
• [33:30] "It's amazing what you can do when you throw your ego in the garbage." A.V
• [37:30] Who would benefit from this program?
• [42:30] A dive into getting fit and "toned"
• [45:30] "Toned means you have to put in the work to build the muscle first." R.G
• [47:30] What it means to be skinny fat
• [51:30] Physical and physiological benefits to building muscle
• [58:00] Program starts April 12th!
• [1:01:00] If you want to learn more check it out HERE!
• [1:02:30] "Why is there a special word for women being muscular? Why do we have to have special soft euphemism words like you know, call us both muscular or call us both toned?" A.V.
• [1:06:00] Age ranges who can benefit from this program
• [1:08:30] If you're interested in Muscle Science For Women visit: www.metflexlife.com/muscle-science-women

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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 Tara Garrison on her website www.taragarrison.com and on Instagram @coachtaragarrison.

Tara Garrison is the founder of HIGHER, a luxury health coaching experience for high performers that includes training, nutrition, biohacking and mindset coaching. She has helped many celebrities, professional athletes, and top executives optimize their health.

Tara is also the creator of the popular Keto In & Out System, in which she teaches how to "Do Keto. Not Forever" to optimize metabolism, brain power, athletic performance and physique.

She is the host of the Inside Out Health Podcast, in which she interviews world-class health experts from all over the world, and the co-host of the Kick Ass Life Podcast, alongside author/speaker/coach Elle Russ, a mindset podcast for high performers.

Tara is a mom of four, avid weightlifter, Boston Marathoner and lover of nature. You can find her daily on Instagram as @coachtaragarrison, where she shares the inner workings of her life, health education and motivation.

In this episode, we talk about keto as a tool vs. lifestyle, mindset with food choices, Tara's bodybuilding prep experience, what 'toned' actually means and much more!

"I just think it's so beautiful to be able to use the full range of our metabolism. What if we can have carbs and thrive in that environment, and we can also easily switch into ketosis and thrive in that environment. To me, that's using our full potential." Tara Garrison

Top Takeaways:

• Why you should do keto...but not forever
• Tara shares her experience with keto drawbacks
• How to recognize if you emotionally attach yourself to food and why it needs to stop
• Myths and stereotypes around bodybuilding prep
• Instant gratification vs. long-term gratification

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today's guest is Tara Garrison!
• [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!
• [1:30] Rachel introduces guest Tara Garrison @coachtaragarrison to the listeners!
• [2:00] Tara gives a glimpse into her childhood and also how she gained a passion for her field she is in today: health and fitness
• [5:30] Taras take on working out 'smarter not harder'
• [7:30] Bodybuilding.com
• [8:00] Gymtimidation
• [9:00] Turning unhealthy motivation into a long term purpose
• [9:30] "While I was in this unhealthy mindset, I also simultaneously started developing this healthy mindset where I was like, wow, this is really cool what my body can do."
• [10:30] Using mindset practices to heal from trauma and unhealthy motivations
• [13:00] Question: How did you get into keto? And What was your experience with that?
• [15:00] Body fat measuring
• [16:00] Experiencing keto and being in the state of ketosis
• [20:00] Exploring with gut testing
• [21:30] KetoCon
• [22:00] Targeted Keto, Cyclical Keto
• [26:00] Restrictive mindsets with food
• [31:30] Question: Can you dive into your bodybuilding prep experience for us and why you decided to give it a shot?
• [35:00] Pro physiques
• [38:30] Instant gratification vs. long term goals
• [41:00] Question: Can you chat about what it means to be 'toned' and why proper fueling and building muscle play a role in that?
• [51:00] If you want to check out more about Tara you can find her at www.taragarrison.com or on Instagram @coachtaragarrison
• [52:30] www.metflexlife.com/newsletter
• [53:00] If you're interested in other freebies check out www.metflexlife.com for recipes, blog posts, protein guides, and a bunch more! Thanks for listening and see you next time!

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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 dives into how to change your physique without causing burnout, maximizing your gym time AND recovery time, signs of undereating, setting up a deficit, tracking your NEAT, and much more!

"Training too much and consistently being under-recovered will 100% limit your progress." - Rachel Gregory

Today's Questions:

• I was wondering if you could discuss rest days on your podcast. I'm a female firefighter and some days I don't have time to work out and I feel tired from lack of sleep and then won't have the energy to work out following my shift. What is your take on rest days and deload weeks?
• Additionally, I have low cortisol as a result of years of firefighting on top of trying to maintain a heavy workout routine 5x a week with some 2-a-days. Sometimes I try to make up for missed workouts at work so I jam it into my days off even if I'm tired from minimal sleep the nights before. So I was wondering if someone with low cortisol would benefit from more rest. I'm finding it hard to be okay with multiple rest days a week and also can tell I'm getting weaker the more I try to spin my wheels and train through fatigue. Where is the line between getting enough NEAT in vs over-resting vs overtraining? Thanks for all your advice!
• Hey Rachel, can you give a little insight to undereating? How do you know you are undereating (like signs), and what deficit is too much?

Top Takeaways:

• Rest and Recovery: why you need to start prioritizing it
• How muscle protein synthesis and muscle protein breakdown really work
• Telltale signs that you're overdoing it in the gym
• Signs of undereating and how to set up your deficit effectively

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Rachel dives into a Friday Q&A episode
• [2:00] Muscle Science for Women is officially launching with Ashleigh Vanhouten!!
• [2:30] Check out episode 103 with Ashleigh for details all about the program!
• [3:30] Question: What is your take on rest days and deload weeks?
• [6:00] Exercise as a stress reliever?
• [14:00] Deload weeks
• [16:00] Where is the line between getting enough NEAT in vs over-resting vs overtraining?
• [22:00] The Keto For Women Program
• [23:30] Question: Can you give a little insight to undereating? How do you know you are undereating (like signs), and what deficit is too much?
• [25:00] Biofeedback Metrics
• [34:00] Nutritional Periodization
• [36:00] 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! You can also email [email protected]. Check out Rachel's resources, recipes, podcast episodes, quick guides and much more at her website www.metflexlife.com

THINGS MENTIONED IN THIS EPISODE:

• Episode 103 with Ashleigh for details all about the program!
• The Keto For Women Program
• Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books

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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 dives into six questions to ask yourself when it comes to protein sources, how to better understand protein quality, comparing plant proteins to animal proteins, complementary proteins, and much more!

"Just because you can combine incomplete plant protein sources to get complete proteins, it doesn't mean that they're now equal in quality and bioavailability to animal proteins." Rachel Gregory

Today's Question:

• Can you explain the difference in the quality of protein in foods? I've noticed some nutrition content contains the number of grams of protein and a percentage and then some do not.
• What does 'grams' of protein mean when it comes to weight vs. composition?

Top Takeaways:

• How to understand and 'score' protein on the bioavailability index scale a.k.a how easily your body breaks down and absorbs different protein sources
• Six questions to ask yourself when choosing protein
• Nutrient-dense foods: plants vs. animals and organ meats
• 90/10 Protein Rule and how to incorporate this into macro counting

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! We have reached 100 Episodes! Thank you!!
• [0:30] Today's episode is all things protein!
• [1:30] Shout out to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February!
• [2:30] If you're interested in Ketobrick meal replacement bars or Livesavage Apparel check them out HERE!
• [3:30] Question: Can you explain the difference in the quality of protein in foods? I've noticed some nutrition content contains the number of grams of protein and a percentage and then some do not.
• [4:00] Amino Acids: Non Essential and Essential
• [6:30] Essential Amino Acids: leucine, isoleucine, and valine
• [7:00] #1 Is it a complete or incomplete protein?
• [9:00] Complementary proteins
• [9:30] #2 How bioavailable is this protein to my body?
• [14:00] #3 How calorie-dense is this protein source for the amount I'm getting?
• [21:00] Nutrient Density Chart
• [21:30] #5 Does the protein come from a whole food, quality source?
• [22:00] Whole vs. processed protein sources
• [26:30] Episode 43: All Things PROTEIN with Shawn Wells
• [27:00] Conventional vs. grass fed vs. grass finished protein
• [30:00] Wild caught vs. farm raised fish
• [33:00] #6 How much leucine does the protein source have?
• [37:30] Nose to tail and benefits to supplementing with collagen
• [39:30] Question: What does 'grams' of protein mean when it comes to weight vs. composition?
• [42:00] Thank you again to Ketobrick meal replacement bars or Livesavage Apparel for sponsoring February episodes! Check them out HERE!
• [42:30] 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!

THINGS MENTIONED IN THIS EPISODE:

• Thank you to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February!
• The Ultimate Protein Cheat Sheet
• Nutrient Density Chart
• Episode 43: All Things PROTEIN with Shawn Wells
• It Takes Guts: A Meat-Eater's Guide to Eating Offal with over 75 Healthy and Delicious Nose-to-Tail Recipes

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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 Travis Zipper at his website https://traviszipper.com/, and on Instagram @traviszipper

Travis Zipper is an Integrative Functional Health Coach with over 6 years of experience working in the Medical Weight Loss, Anti-Aging & Hormone Replacement Therapy realm as well as Health and Macronutrient Coaching and Exercise counseling. In addition, over the past two years, Travis has helped teach and certify health coaches through the Nutritional Coaching Institute as a seminar instructor.

In this episode, we're chatting about the hormone vs. CICO or 'calories in calories out' debate, how to optimize body composition during perimenopause and menopause, benefits to increasing your energy flux, probiotics, and more!

"Hormones can downregulate when your body senses a stressor. So, when you're eating less for a long period of time (a stressor), your body's like, well, we're not thinking about having sex or reproducing, because we're thinking about surviving." Travis Zipper

Top Takeaways:

• How calorie intake and expenditure affect hormones
• Two starting points to focus on when addressing a chronic deficit
• Benefits of changing your eating window to curve blood sugar spikes
• The most common symptom most people complain about related to gut health
• Three tips to focus on to optimize gut health

Today's Questions:

• CICO vs. Hormone Debate - can you 'debunk' this debate for the listeners?
• If someone has been in a chronic deficit for a long period of time or at a maintenance level that is not optimal, what would you recommend they do to fix that?
• Do you use or track biofeedback metrics before using alternate testing with your clients?
• Can you give the listeners your experiences or common struggles you have seen during menopause/perimenopause stages and body recomposition?
• What's your experience with metabolic flexibility, especially when it comes to menopause?
• What is the overall importance of having optimal gut function when we're talking about body composition changes?
• What would be some symptoms of poor gut health that you've seen most often that need to be addressed?
• What are three tips or things that you would focus on to improve gut health?
• Are there any supplements that you recommend or use for yourself, for your clients to optimize gut health?

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Rachel announces a pivot to the guest episode schedule and new projects in the works!
• [1:00] If you have questions you'd love Rachel to dive into on the podcast email her at [email protected]
• [2:30] 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 so others can learn more about MetFlex and Chill!
• [3:30] Rachel introduces guest Travis Zipper to the listeners
• [4:00] Travis dives into his clinical background and how it lead him to his passion within the health and fitness industry
• [6:30] Question: CICO vs. hormone debate - can you 'debunk' this debate for the listeners?
• [9:30] Question: If someone has been in a chronic deficit for a long period of time or at a maintenance level that is not optimal, what would you recommend they do to fix that?
• [10:30] Energy Flux
• [12:30] The Dutch Test
• [14:00] Cycle Mapping Test
• [14:30] Question: Do you use or track biofeedback metrics before using alternate testing with your clients?
• [19:30] My Fitness Pal and Chronometer
• [22:30] Question: Can you give the listeners your experiences or common struggles you have seen during menopause/perimenopause stages and body recomposition?
• [27:00] Question: What's your experience with metabolic flexibility, especially when it comes to menopause?
• [33:00] Question: What is the overall importance of having optimal gut function when we're talking about body composition changes?
• [36:00] Question: What would be like some symptoms of poor gut health that you've seen most often that need to be addressed?
• [38:00] Question: What are three tips or things that you would focus on to improve gut health?
• [44:30] Question: Are there any supplements that you recommend or use for yourself, for your clients to kind of optimize gut health?
• [52:30] If you're interested in learning more about Travis Zipper check him out at www.traviszipper.com, www.in3nutrition.com, and on IG @traviszipper
• [53:00] Keto For Women DIY program is now open!
• [53:30] Thanks for listening! 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 so others can learn more about MetFlex and Chill!

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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 dives into key components to focus on for weight loss, different supplements that may aid in overall health and fat loss efforts, why protein is Queen, benefits to creatine, and more!

"There are no supplements that will directly cause fat loss, it doesn't work like that. However, there are some supplements that can aid in making fat loss a little bit easier or more efficient for some people." Rachel Gregory

Top Takeaways:

• Seven components to focus on to optimize weight loss goals
• Rachel's supplement go-tos
• Exercise and cognitive benefits from creatine
• The top exercise performance enhancer

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today's episode is a Q&A episode
• [0:30] Keto For Women DIY program is now open!
• [1:30] Muscle Building Program with Ashleigh Vanhouten coming April- Stay updated by subscribing to Rachel's newsletter
• [1:30] Shout out to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February!
• [2:30] If you're interested in Ketobrick or Livesavage Apparel check them out HERE!
• [3:30] What are the best supplements to help with weight loss?
• [8:30] Creatine Monohydrate
• [16:00] Vitamin D3&K2
• [18:30] Sports Research, NOW Foods
• [20:00] Fish Oil
• [21:30] Legion Athletics Triton Fish Oil Capsules
• [22:00] Zinc
• [22:30] Phytates
• [23:00] Now Foods Zinc or Thorne
• [23:30] Protein Powders
• [24:00] Protein is QUEEN!
• [25:30] Active Stacks Protein Powders
• [26:00] Caffeine or Pre Workouts (Equip or Legion Preworkout)
• [30:00] If you're interested in one-on-one coaching with Rachel apply HERE!
• [31:00] Thank you again to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February!
• [31:00] 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!

THINGS MENTIONED IN THIS EPISODE:

• Keto For Women DIY program is now open!
• Muscle Building Program coming April! Stay tuned by subscribing to the newsletter!
• Shout out to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February!
• Protein is QUEEN!
• Rachel's Recommended Products

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Join the FREE MetFLex Life Course: www.metflexandchill.com

Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master's Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor's Degree in Sports Medicine from the University of Miami.

Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).

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

Listeners can find Melissa Paris at her website https://www.melissaparisfitness.com/, and on Instagram @melissaparisfitness.

Melissa earned certifications in personal training from the National Academy of Sports Medicine, pre and postnatal, CES, integrated flexibility training, and the TRX system. Melissa has competed in many of the bikini divisions of the National Physique Committee. In order to achieve her optimal physical goals for the competition, she went against the grain of traditional dieting ie: whey protein powders, fat burners, carb-cutting, etc. She incorporated techniques from her unique and healthy lifestyle: an all-natural, organic approach to her nutrition regimen.

Melissa challenges herself and others that there is another way, a healthier way, to reach their maximum potential. Melissa has trained at the exclusive Reebok Sports Club in Manhattan as well as the CORE club and can be seen teaching her classes all over NYC and the Hamptons. Her list of clientele includes some of the most elite entrepreneurs and CEOs in New York City. She works with each client on an individual basis, focusing on achieving long-term results through challenging and varied workouts, as well as focusing on the positive, self-empowerment, and enjoyment aspects of the process.

In this episode, we talk about pre-pregnancy nutrition, debunking pregnancy and postpartum fitness myths, how to strengthen your core postpartum, Melissa's bodybuilding competition experience and more!

"Your body is very smart, it works like a pressure system. So, the best thing you can do postpartum is breath work. Your diaphragm and your pelvic floor work together." Melissa Paris

Top Takeaways:

• Three crucial things to implement to prep your body before a baby
• Most effective postpartum core workouts
• Rule of thumb for how many extra calories you need during pregnancy
• Reasons seeing a pelvic floor specialist is a must even if cleared for fitness at 6-8 weeks postpartum

Today's Questions:

• Are there any specific nutrients that you would say to focus on in that prep phase of pregnancy?
• Are there any deficiencies that you've seen in your practice with women that they need to be aware of before pregnancy or during?
• Can you debunk some of the myths that surround training during pregnancy, and what to look out for during specific trimesters?
• Are there any specific training exercises you should be doing during that 6-week postpartum period?
• Can you debunk some of the myths around core training at a postpartum stage?
• Do you have any tips on stretch marks and loose skin postpartum?
• Can you tell us about your body building competition experience? Were there any pitfalls from your competition experience?

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Rachel gives a brief summary of today's episode with guest Melissa Paris
• [1:30] 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!
• [2:00] Rachel introduces Melissa Paris to the listeners!
• [2:30] Melissa shares how she found her passion within postpartum health/fitness
• [5:00] Myths around pregnancy and nutrition
• [7:30] The Zero Trimester
• [8:00] Question: Are there any specific nutrients that you would say to focus on in that prep phase of pregnancy?
• [9:00] Question: Have you ever seen or worked with anyone who's suffered from gestational diabetes or anything like that?
• [11:00] Question: Are there any deficiencies that you've seen in your practice with women that need to be aware of in terms of whether before pregnancy or during pregnancy?
• [11:30] Vitamin D
• [12:00] Question: Can you debunk some of the myths that surround training during pregnancy, and things to look out for during specific trimesters?
• [16:00] Diastasis recti
• [19:00] Question: Are there any training exercises you can be doing during that six week postpartum period?
• [22:00] Dynamic Neuromuscular Stabilization
• [22:30] Can you debunk some of the myths around core training at a postpartum stage?
• [22:30] Turkish Get Up Roll
• [25:30] Question: Do you have any tips on stretch marks and loose skin postpartum?
• [27:30] Question: Can you chat about your body building competition experience?
• [33:30] Question: Were there any pitfalls from your competition experience?
• [38:30] Iron Maiden
• [41:00] Question: Is there anything that you've personally changed your mind about in the last year, and why and it can be anything?
• [44:00] If you want to learn more about Melissa's programs check her out on Instagram @melissaparisfitness, bells-up.tv and her website https://www.melissaparisfitness.com/
• [45:00] 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!
• [45:00] Keto For Women DIY program is now live!

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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 benefits of both metabolic fuels, building muscle in ketosis and incorporating carbs, insulin, why protein is queen and more!

"In order to become as metabolically flexible as possible, you should go through periods of being lower carb, doing some fasting, getting into a state of ketosis. But does that mean you should stay there forever? No." Rachel Gregory

Todays Questions:

• What are your thoughts on strength training while being in ketosis long term? Can you still build muscle?
• Do you recommend snacking or trying to eat more at every meal?

Top Takeaways:

• Breaking down the two sides of the spectrum in terms of fuel sources-carbs and ketones
• Insulin explained
• How to align your feeding schedule so it optimizes your circadian rhythm

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! A few announcements from Rachel before the show… Keto For Women DIY program is now open!
• [0:00] Muscle Building Program with Ashleigh Vanhouten coming April- Stay updated by subscribing to Rachel's newsletter
• [3:00] Shout out to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February!
• [3:30] If you're interested in Ketobrick or Livesavage Apparel check them out HERE!
• [4:30] Question: What are your thoughts on strength training while being in ketosis long term? Can you still build muscle?
• [5:00] A Low-Carbohydrate Ketogenic Diet Combined with 6-Weeks of Crossfit Training Improves Body Composition and Performance
• [8:00] Keto For Women DIY program
• [12:30] Apply for one-one one coaching with Rachel at www.metflexlife.com/apply
• [13:00] Question: Do you recommend snacking or trying to eat more at every meal?
• [21:00] Shout out to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February!
• [21:00] 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!
• [0:00] Check out Rachel's resources, recipes, podcast episodes, quick guides and much more at her website www.metflexlife.com

THINGS MENTIONED IN THIS EPISODE:

• Keto For Women DIY program is now open!
• Sign up for The Friday Flex!
• Thank you Ketobrick or Livesavage Apparel for being February's Sponsor!
• A Low-Carbohydrate Ketogenic Diet Combined with 6-Weeks of Crossfit Training Improves Body Composition and Performance

---

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.).