MetFlex and Chill

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

Listeners can find Sam Miller at his website www.sammillerscience.com, www.metabolismblueprint.com , and on Instagram @sammillerscience.

After a life changing traumatic brain injury, Sam has spent the last 14 years separating the truth from the garbage, and sharing his quest for health, fitness and nutrition knowledge with the world. Sam built his reputation as an online coach, educator, and mentor dedicated to providing simple, yet strategic ways to amplify your results either as a coach or in your own transformation.

Sam has been featured as a 2x Fortune 500 Speaker at companies like Linkedin. He has also been a masterclass instructor for top certifications like Nutritional Coaching Institute and in 2019 alone, Sam guided and mentored 200+ coaches.

In addition to his practical coaching and mentorship experience he has been featured as a contributor, content creator, or guest for brands like Barbell Shrugged, T-Nation, Elite FTS, Next Level Human, and the Primal Health Coach Institute!

In this episode, we dive into gut health basics, how to choose digestive enzymes, importance of slowing down to eat, at home gut health and food sensitivity tests, 'leaky gut' explained and more!

"We want to make sure we get into a parasympathetic state because digestion begins even before we actually swallow food." Sam Miller

Top Takeaways:

• Three areas to focus on to improve gut health
• Fiber supplementation vs. fiber from whole foods
• Sam's recommendation before purchasing a gut health testing kit
• How to find a quality fish oil supplement

Today's Questions:

• What's the best way to figure out how much fiber you need?
• Can you explain the difference between getting fiber from supplements versus whole foods and what issues might come along with that?
• Do you have a checklist you go through to address things like sleep, water intake, and stress?
• There's a lot of new testing available these days in terms of things like gut testing and food sensitivity testing. Do you have any opinions on those or experience with any of those tests?
• What do you recommend for fluid intake while you're eating?
• What are digestive enzymes and what do you look for in them? How do you choose which one you would use?
• What are your thoughts on over-the-counter meds like pepto bismol?
• What's your opinion on food sensitivity tests?
• What is FODMAP?
• What supplements are useful to help heal the gut lining?
• What's your recommendation on finding a quality fish oil supplement?

Show Notes:

• [0:00] Welcome back to MetFlex and Chill and to 2021!
• [0:30] How to pivot some negative thoughts around 2020
• [1:30] Today's episode is a repeat guest from Episode 75: All Things METABOLISM with Sam Miller
• [2:30] Rachel has a few one-on-one spots left if interested! Check that out HERE!
• [3:00] If you have any questions please reach out [email protected] and if you want to help spread the word about this show please tag Rachel on instagram @rachelgregory.cns
• [4:00] Rachel introduces Sam Miller @sammillerscience back on the show!
• [4:30] Episode 75: All Things METABOLISM with Sam Miller
• [10:00] Question: What's the best way to figure out how much fiber you need?
• [16:00] Question: Can you explain the difference of getting fiber from supplements versus whole foods and what issues might come along with that?
• [16:30] Metamucil
• [17:30] Episode 75: All Things METABOLISM with Sam Miller
• [18:30] Question: Do you have a checklist you go through to address things like sleep, water intake, and stress?
• [19:00] The concept of SHREDS
• [21:30] Question: There's a lot of new testing available these days in terms of things like gut testing, and food sensitivity testing. Do you have any opinions on those or experience with any of those tests?
• [27:00] Question: What do you recommend for fluid intake while you're eating?
• [29:30] Question: What are digestive enzymes? And what do you look for in them? So how do you choose which one you would use?
• [32:30] Episode 12: Pre-Workout Nutrition, Testing for Low Stomach Acid, and the Truth About Spiked Seltzer
• [34:00] Intestinal Permeability
• [39:30] Question: What are your thoughts on over-the-counter meds like pepto bismol?
• [42:00] Question: What's your opinion on food sensitivity tests? And what have you found in your own research about them?
• [45:00] Question: What is a fodmap?
• [51:30] Recap of the episode
• [56:00] Question: What supplements are useful to help heal gut lining?
• [58:00] Question: What's your recommendation on finding a quality fish oil supplement?
• [1:02:00] You can find Sam on his website at www.sammillerscience.com and IG @sammillerscience or from Episode 75: All Things METABOLISM with Sam Miller
• [1:03:30] End
• [1:03:30] I hope you enjoyed that episode! If you have any questions about it please email [email protected]
• [1:04:00] Visit www.metflexlife.com for any of Rachel's workout and nutrition programs and if you want to apply for one-on-one coaching go to www.metflexlife.com/apply
• [1:05:00] www.metflexlife.com/newsletter

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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 six components to focus on for sustainable fat loss, methods to track food, implementing a routine you can stick to, the value of investing in a coach, sleep, and much more!

"If you want to make fat loss easier for yourself, while also increasing your overall health and well being, don't slack on your sleep." Rachel Gregory

Top Takeaways:

• The #1 most important component to the hierarchy of fat loss
• Different methods to track your food aside from macro tracking
• Five reasons why protein is queen
• The most underrated component to fat loss
• Ways to improve your N.E.A.T

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today Rachel is diving into the whole concept of Fat Loss and the important things to remember going into a fat loss phase
• [1:00] Shout out to this month's sponsor Active Stacks!
• [2:00] Active Stacks is made with non-GMO Beef protein which is a great alternative for people who may be sensitive to whey protein powder or others.
• [4:00] If you want to check out Active Stacks, you can use the discount code "CHILL" for 10% off or go to https://activestacks.com/discount/CHILL
• [4:30] Rachel dives into the six components that make up the hierarchy of importance for fat loss
• [5:00] First component: Patience, Consistency, and Adherence
• [9:00] Rachel's nutrition programs
• [11:00] Second component: Awareness and Energy Balance
• [14:30] Apply for one-on-one coaching with Rachel
• [15:30] Third component: Protein and Real Food
• [15:30] Protein is Queen
• [18:00] Fourth Component: Resistance Training
• [21:30] Rachel's nutrition programs
• [22:30] Fifth Component: Sleep
• [24:30] Ultimate sleep checklist!
• [25:30] Sixth Component: MOVE
• [26:00] Non-Exercise Activity Thermogenesis (NEAT)
• [27:30] Proper Exercise Programming and Planned Movement are Necessary
• [29:30] Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
• [31:00] The value of hiring a coach!
• [32:00] Fat Loss: The Hierarchy Of Importance
• [34:30] Shout out to this month's sponsor Active Stacks! If you want to check out Active Stacks, you can use the discount code "CHILL" for 10% off or go to. I'll link this in the show notes as well: https://activestacks.com/discount/CHILL
• [35:00] If you have any questions please reach out [email protected] and if you want to help spread the word about this show please tag Rachel on instagram @rachelgregory.cns

THINGS MENTIONED IN THIS EPISODE:

• Shout out to this month's sponsor Active Stacks!
• Rachel's exercise programs
• Protein is Queen
• Ultimate sleep checklist!
• Proper Exercise Programming and Planned Movement are Necessary
• Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
• Fat Loss: The Hierarchy Of Importance

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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 Kristin Rowell at her website Energetically Efficient.com, and on Instagram @mngoldengirl

Kristin Rowell is a former trial lawyer turned Functional Nutritional Therapy Practitioner. She is an IPE Professional Natural Bodybuilder in the Figure Division, the NANBF's 2018 Ms. Natural Minnesota (Figure), and she has run 25 marathons. Kristin coaches high-performance individuals, she consults for organizations, and she speaks about nutrition and wellness topics around the country. She helps her clients look better, feel better, and do better.

In this episode, we talk about a 'real food' detox protocol, benefits of detoxing periodically, how to set yourself up for success during a detox, quality whey protein, signs of a sluggish liver, exercise while detoxing and more!

"I think it's a really good idea, at least on an annual basis, for people to engage in a real food detox that gives their liver system some support and love." Kristin Rowell

Top Takeaways:

• Kristin's protocol for detoxing
• What to look for in a quality whey protein
• Health benefits of incorporating cranberry into your detox
• Fasting vs. Detoxing

Today's Questions:

• What have you learned about detoxing when working with clients?
• Would there be a reason to cut monk fruit and stevia out of your regiment during a detox?
• Do you recommend any kind of protocol to reduce your caffeine little by little vs. all at once?
• Why is cranberry good for a detox?
• What's your recommendation for exercising while detoxing?
• What would you recommend for those who need to continue taking medications or supplements through a detox?
• What is the difference between extended fasting and detoxing?

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Rachel Introduces Kristin @mngoldengirl to the listeners!
• [1:00] Clearing up the confusion around detoxing
• [2:00] Rachel Introduces Kristin @mngoldengirl to the listeners!
• [2:30] Episode 23: Becoming Energetically Efficient with Kristin Rowell
• [4:30] The best of both fitness worlds
• [7:00] Question: What have you learned about detoxing when working with clients?
• [7:30] Real Foods Detox
• [10:30] Kristin's protocol for detoxing
• [13:30] Question: What's your average day been like in terms of macros?
• [14:00] Zone diet
• [14:00] Chronometer: Track your nutrition, fitness & health data
• [14:30] Kristin's breakdown on whey protein
• [16:00] Accent Whey Protein, Biotics Research, X-Werks
• [16:30] Question: Would there be a reason to cut monk fruit and stevia out of your regiment during a detox?
• [18:30] Question: Do you recommend any kind of protocol to reduce your caffeine little by little vs. all at once?
• [24:00] Symptoms of a sluggish liver
• [27:00] Questions: What's the second weekend of your detox entail? And then what do you do afterwards?
• [29:00] Questions: What's your recommendation for exercising while detoxing?
• [32:00] Question: What would you recommend for those who need to continue taking medications or supplements through a detox?
• [35:30] Question: What is the difference between extended fasting and detoxing?
• [40:30] Question: What is your detox protocol called? And where can people go to find it?
• [41:00] Fat Flush Plan, The Fast Track One-Day Detox Diet
• [42:00] Radical Metabolism
• [42:00] Question: Is there anything that you've changed your mind about in the last year? And why?
• [46:30] Listeners can find Kristin at her website Energetically Efficient.com and on Instagram @mngoldengirl. If you're interested in Kristin's Detox Program email her for more info at [email protected]. It starts January 11th, 2021!
• [48:30] If you are enjoying the show please share it out! Tag @rachelgregory.cns or leave a review on itunes. Check out www.metflexlife.com for other resources

---

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 the 'binge-restrict' cycle and how to physically and physiologically break it, implementing reverse dieting with purpose, keeping up with your N.E.A.T, finding quality research papers and more!

"I think the biggest issue when it comes to dieting is the lack of education surrounding how to set up a smart protocol for you as an individual. Everybody has their own specific history, lifestyle, stressors, things that work for them or don't. You really have to lean into all these different factors and set up a strategy that makes sense for YOU." Rachel Gregory

Todays Questions:

• People talk about how caloric restriction 'doesn't work' and will lead to binging. Is this true?
• Is there an optimal way to reverse diet?
• Where are the best places to find good research papers to read?

Top Takeaways:

• Importance of mental prep heading into a diet
• Benefits of investing in a coach to bust through a binge-restrict cycle
• Reasons why a maintenance phase needs to be prioritized
• Two factors that occur in a reverse diet

Show Notes:

• [0:00] Welcome back to Metflex and Chill! Rachel dives into a Q&A episode around reverse dieting!
• [0:30] Shout out to this month's sponsor Organifi!
• [1:30] Check out their products by going to www.organifi.com/metflex and you can use the code METFLEX for 15% off any of their products
• [1:30] If you're enjoying the show and want to help spread the word about this show please tag Rachel on instagram @rachelgregory.cns and head over to itunes and leave a review!
• [2:00] Apply for one-on-one coaching with Rachel
• [2:30] Question: People talk about how caloric restriction 'doesn't work'...and will lead to binging. Is this true?
• [11:00] If your interested in one-on-one coaching with Rachel check out www.metflexlife.com/apply
• [12:30] Question: Is there an optimal way to reverse diet?
• [17:30] Episode 75: All Things METABOLISM with Sam Miller
• [18:00] Episode 62: Fat Loss Plateaus, How To Know When To Stop Dieting, High Carbs Causing Sickness, and More!
• [18:30] Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks
• [33:00] Two main factors that occur during a reverse diet
• [43:00] Apply for one-on-one coaching with Rachel
• [44:00] Question: Where are the best places to find good research papers to read?
• [44:00] Google Scholar
• [47:00] Fitness Science Explained by Mike Matthews and James Krieger
• [48:00] Apply for coaching with Rachel at www.metflexlife.com/apply
• [48:30] Shout out to this month's sponsor Organifi! Check out their products by going to www.organifi.com/metflex and you can use the code METFLEX for 15% off any of their products

THINGS MENTIONED IN THIS EPISODE:

• Shout out to this month's sponsor Organifi!
• Apply for one-on-one coaching with Rachel
• Episode 75: All Things METABOLISM with Sam Miller
• Episode 62: Fat Loss Plateaus, How To Know When To Stop Dieting, High Carbs Causing Sickness, and More!
• Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks

---

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. Becky Campbell at her website Drbeckycampbell.com, and on Instagram @drbeckycampbell.

Dr. Becky Campbell is a board-certified doctor of natural medicine who was initially introduced to functional medicine as a patient. She struggled with many of the issues her patients struggle with today, and she has made it her mission to help patients all around the world with her virtual practice.

Dr. Becky Campbell is the founder of drbeckycampbell.com and author of The 30-Day Thyroid Reset Plan and The 4-Phase Histamine Reset Plan. She has been featured on multiple online publications like Mindbodygreen, Bustle, Popsugar and more. She has been a guest on the Mind Pump Podcast, Harder to Kill Radio and many others as a thyroid health & Histamine Intolerance expert.

Dr. Campbell specializes in Thyroid disease, Autoimmune disease and Histamine Intolerance and hopes to help others regain their life, as functional medicine helped her regain hers.

In this episode, we talk about the basics of histamine intolerance, thyroid function, how to tell if your exercise isn't in 'season' for you, importance of meditation for your brain and more!

"70% of your immune system is in your gut. So, your gut has to be healthy for you to be healthy." Dr. Becky Campbell

Top Takeaways:

• How to test if you have histamine intolerance
• Foods that are higher in histamine
• Tips on how to optimize immune function
• Supplement and product recommendations from Dr. Campbell
• The gold standard test for cortisol

Today's Questions:

• What is histamine?
• What are the most common symptoms of histamine intolerance?
• Are there specific foods you can pinpoint that cause histamine intolerance?
• Does diet really make a difference to someone who has psoriasis and loves drinking beer?
• What is the function of the thyroid? And why is it so important?
• Are there testing kits available for your thyroid?
• Have you prescribed using a specific diet such as a low carb or ketogenic diet to help with hypothyroidism? Have you seen successes with it?
• Do you have any tips for optimizing immune function specifically with where we are right now in the world, in this pandemic?
• Do you have any tips to moderate over-exercising?
• Is there any downside to following a lower carb protocol with adrenal issues?
• Do you have any guidance on testing cortisol levels?

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today Rachel introduces guest Dr. Becky Campbell @drbeckycampbell to the listeners
• [0:30] Dr. Becky Campbell's books: 30 Day Thyroid Reset Plan and The 4-Phase Histamine Reset Plan: Getting to the Root of Migraines, Eczema, Vertigo, Allergies and More
• [1:30] If you want to help grow the show please tag @rachelgregory.cns if you screenshot an episode and share or head over to itunes and leave a review!
• [2:00] If you are interested in one on one coaching with Rachel apply HERE!
• Rachel introduces guest Dr. Becky Campbell @drbeckycampbell to the listeners
• [3:00] Dr. Campbell gives a brief background of her personal health journey surrounding hypothyroidism and stress management
• [8:00] Question: What is histamine?
• [9:30] Question: What are the most common symptoms of histamine intolerance?
• [11:30] Question: Are there specific foods you can pinpoint that cause histamine intolerance?
• [14:30] Liver Love
• [17:00] Question: Does diet really make a difference to someone who has psoriasis and loves drinking beer?
• [19:90] Question: What is the function of the thyroid? And why is it so important?
• [21:00] Hashimotos
• [26:00] Question: Are there testing kits available for your thyroid? Everlywell and Paloma
• [27:00] Thyroid Guide
• [27:00] Question: Have you prescribed using a specific diet such as a low carb or ketogenic diet to help with hypothyroidism? Have you seen successes with it?
• [26:30] 30 Day Thyroid Rest Plan
• [31:30] Question: Do you have any tips for optimizing immune function specifically with where we are right now in the world, in this pandemic?
• [32:00] GI Map Test
• [32:30] Immune support
• [33:30] Question: Do you have any tips to moderate over-exercising?
• [36:00] Question: Is there any downside to following a lower carb protocol with adrenal issues?
• [39:00] Question: Do you have any guidance on testing cortisol levels?
• [42:00] Emily Fletcher's Ziva Meditation Course
• [44:30] Question: Is there anything that you've changed your mind about in the past year? And why?
• [46:30] You can check out Dr. Becky Campbell on her website at Drbeckycampbell.com and if your interested in her books check them out here: 30 Day Thyroid Reset Plan and The 4-Phase Histamine Reset Plan: Getting to the Root of Migraines, Eczema, Vertigo, Allergies and More
• [48:30] www.metflexlife.com/podcast
• [49:00] If you want to help grow the show please tag @rachelgregory.cns if you screenshot an episode and share or head over to itunes and leave a review!

---

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 Caroline Ofenstein at her website https://tailoredcoachingmethod.com, and on Instagram @carolineofenstein_tcm

In this episode, we talk about strategies to enjoy the holidays without guilt, how to confidently attack social pressures, nutritional periodization, easy workouts when you're short on time, what to consider when January comes, and more!

"My biggest piece of advice would be to try to periodize your entire year, so that you can take a diet break or have a maintenance phase or a gaining phase through the holidays." Caroline Ofenstein

"What's going to make YOU feel better the next day - giving into someone else's peer pressure or sticking to what YOU planned to do?" Rachel Gregory

Top Takeaways:

• How to enjoy the holidays while keeping your nutrition goals in mind
• Workout best practices on a holiday
• If you can't make it to the gym on the holidays, do this instead!
• How to mentally set yourself up for success

Today's Questions:

• How would you go about sticking to your diet through the holidays?
• If I'm just trying to maintain right now, do you recommend cycling calories? Like a 5:2 split or adding 1 PSMF day per week to help 'balance things out'?
• What are the best ways to squeeze in a workout on a busy holiday?
• How do you deal with eating foods prepared by other family members when staying at their house?
• How do you deal with family/friends commenting on your nutrition choices and pushing you to 'just have a bite, it's the holidays'?
• Would it be beneficial to just track calories over the holidays instead of worrying about tracking fats, carbs, and protein?

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Rachel introduces today's guest Caroline Ofenstein @carolineofenstein_tcm who was recently on Episode 67: Getting Comfortable With The Uncomfortable with Caroline Ofenstein
• [0:30] To watch this episode, please visit Rachel's YouTube channel
• [1:30] Shout out to this months sponsor Organifi
• [2:00] Rachels Faves from Organifi: Chocolate Protein Powder, Chocolate GOLD Drink and The Red Juice!
• [2:30] Check out their products by going to www.organifi.com/metflex and you can use the code METFLEX for 15% off any of their products
• [3:00] Caroline @carolineofenstein_tcm and Rachel @rachelgregory.cns here with a Q&A tailored to the holidays for you!
• [3:30] Question: How would you go about sticking to your diet through the holidays?
• [10:00] Question: If I'm just trying to maintain right now, do you recommend cycling calories? Like a 5:2 split or adding 1 PSMF day per week to help 'balance things out'?
• [12:00] Protein Sparing Modified Fast
• [18:30] What are the best ways to squeeze in a workout on a busy holiday?
• [21:30] Check out Rachel's FREE Home Travel Workouts
• [24:30] Question: How do you deal with eating foods prepared by other family members when staying at their house? So, if someone else is cooking the meal? What do you do?
• [24:00] B.Y.O.S!
• [29:30] Question: How do you deal with family and friends commenting on your nutrition choices and/or pushing you to just have a bite?
• [34:30] Question: Would it be beneficial to just to just track calories over the holidays, instead of worrying about tracking fats, carbs and protein?
• [41:00] Episode 72: 8 Tips To Prevent Holiday Weight Gain
• [44:30] Tips for January!
• [46:00] Shout out to this months sponsor Organifi Check out their products by going to www.organifi.com/metflex and you can use the code METFLEX for 15% off any of their products
• [46:30] If you're enjoying the show please share! Tag @rachelgregory.cns in a screenshot! Or headover to itunes and leave a review! See you next time!

---

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. Dominic D'Agostino at his website https://www.ketonutrition.org/, Twitter @DominicDAgosti2, on Facebook @Dominic D'Agostino and on Instagram dominic.dagostino.kt.

Dr. Dominic D'Agostino is an Associate Professor in the Department of Molecular Pharmacology and Physiology at the University of South Florida and Research Scientist at the Institute for Human and Machine Cognition (IHMC). His laboratory develops and tests metabolic-based strategies for neurological disorders, cancer, and for enhancing safety and resilience of military personnel in extreme environments. His research is supported by the Office of Naval Research (ONR), Department of Defense (DoD), private organizations and foundations.

In this episode, we chat all about exogenous ketones, 'the keto diet vs. the drink,' fuel supplementation for performance, benefits of a higher protein ketogenic approach, and more!

"I have changed my mind pretty significantly through self experimentation. But even from a clinical research realm, you can incorporate a higher protein macronutrient ratio, and still be following a ketogenic diet by definition of having elevated ketones." Dr. Dominic D'Agostino

"A lot of people think keto is so restrictive. But if you use it in smart ways and you incorporate it into the different seasons of your life, it can be super beneficial, and you can still kind of get the best of both worlds." Rachel Gregory

Top Takeaways:

• A breakdown of what ketones are and some benefits
• How to spot the best exogenous ketones
• The difference between Ketone Salts vs. Ketone Esters
• Ketones and carbs for performance
• The benefits of a higher protein ketogenic diet

Today's Questions:

• What are the positive effects of ketones as signaling molecules, in simple terms?
• Is there more research coming out in humans with ketogenic diets and exogenous ketones?
• What are the best exogenous ketones?
• What is your opinion on taking exogenous ketones and not following a ketogenic diet vs. following a ketogenic diet and also incorporating exogenous ketones?
• What's your view on the concept of metabolic flexibility?
• Are there negatives to taking exogenous ketones?
• What's the difference between ketone salts and ketone esters?
• What's your personal diet and training protocol like?

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Rachel gives a brief background about guest Dr. Dominic D'Agostino dominic.dagostino.kt
• [2:00] If you are enjoying the show please like, tag @rachelgregory.cns and share! Another way to help spread the word is to share a review on itunes!
• [2:30] Rachel introduces guest Dr. Dominic D'Agostino to the listeners
• [3:30] Dr. Agostino gives a brief bio on how he got into nutrition and specifically ketogenic diets
• [4:30] Oxygen Toxicity Seizures
• [8:30] Question: What are the positive effects of ketones as signaling molecules, in simple terms?
• [11:00] GABA
• [13:30] Ketones also have epigenetic effects
• [18:00] Glucose Transporter Deficiency Syndrome (GLUT 1 Deficiency Syndrome)
• [19:00] Dr. Richard Veech
• [21:00] Rachel's CrossFit Study
• [22:00] Question: Is there more research coming out in humans with ketogenic diets and exogenous ketones? Can you speak to that versus animal research?
• [23:00] clinicaltrials.gov
• [27:00] Question: What are the best exogenous ketones?
• [28:00] Ketone Supplements
• [29:00] How to Choose an Exogenous Ketone Supplement
• [29:30] Question: What is your opinion on taking exogenous ketones and not following a ketogenic diet vs. following a ketogenic diet and also incorporating exogenous ketones?
• [38:30] Question: What's your view on the concept of metabolic flexibility?
• [38:30] Episode 21: The Science of Metabolic Flexibility with Dr. Mike T Nelson
• [45:30] Question: Are there negatives to taking exogenous ketones?
• [48:30] Question: What's the difference between ketone salts and ketone esters?
• [52:30] Question: Dr. Dom's personal diet and training protocol?
• [59:00] Question: Anything you've changed your mind about in the past year and why?
• [1:03:00] You can find Dr. Dominic D'Agostino at https://www.ketonutrition.org/ and on Instagram dominic.dagostino.kt
• [1:03:00] Thanks for listening to another episode! If you are curious about Dr. D'Agostino's work check it out at https://www.ketonutrition.org/ If you are enjoying the show please like, tag @rachelgregory.cns and share!

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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, I chat all about implementing different types of carbs strategically for your personal goals, the benefits of honey, beet juice and why it's something you might consider in your pre-workout regiment and more!

"Did it have a face at some point, or has it grown from the earth at some point? If it checks either of those boxes, it's most likely a whole food." Rachel Gregory

Todays Questions:

• What is the best way to carb up: starchy carbs, fibrous carbs, sugars, sugar + fat, or starch + fat?
• Thoughts on honey being a carb source when trying to put on muscle?

Top Takeaways:

• Three rules to use as a baseline when incorporating carbs
• Types of carb sources to use before workouts
• Three goals to focus on when strategically implementing a carb up
• Benefits of using beetroot juice or powder before cardio and resistance training

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today is a solo episode discussing all types of carbs in your regiment
• [1:00] This month's podcast sponsor is Organifi!
• [2:30] Check out their products by going to www.organifi.com/metflex and you can use the code METFLEX for 15% off any of their products
• [2:30] If your enjoying the show and want to help grow it please leave a review on itunes or take a screenshot of the episode and add it to your IG story along with tagging Rachel @rachelgregory.cns
• [3:30] Question: What is the best way to carb up: starchy carbs, fibrous carbs, sugars, sugar + fat, or starch + fat?
• [4:30] Episode 18: Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism
• [5:30] Rules to think about when incorporating carbs- rule number one: whole foods first
• [6:00] Rule number two: no naked carbs
• [7:00] Rule number three: minimal effective dose
• [8:00] Three categories to incorporate carbs
• [9:30] Episode 9: Stress and Fat Loss, Hormone Balance, and Carb Cycling with Ali Miller
• [21:30] Episode 71: Lose Fat AND Build Muscle with Christopher Barakat
• [24:00] Super starch! If you want to learn more about UCAN and their products, check out www.ucan.co/metflexlife and you can use the discount code METFLEXLIFE for 20% Off.
• [26:30] Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review
• [28:00] Organifi Red Juice
• [30:30] Question: Thoughts on honey being a carb source when trying to put on muscle?
• [34:30] Honey Supplementation and Exercise: A Systematic Review
• [36:00] Episode 61: All Things CARNIVORE with Dr. Paul Saladino
• [37:30] Thanks for listening and remember, if you enjoyed the episode and this podcast, please share it out. If you want to check out Organifi products, go to www.organifi.com/metflex and you can use code METFLEX for 15% off any of their products

THINGS MENTIONED IN THIS EPISODE:

• Thank you to this episode sponsor Organifi! Check out their products HERE!
• Episode 18: Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism
• Episode 9: Stress and Fat Loss, Hormone Balance, and Carb Cycling with Ali Miller
• Episode 71: Lose Fat AND Build Muscle with Christopher Barakat
• Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review
• Organifi Red Juice
• Episode 61: All Things CARNIVORE with Dr. Paul Saladino

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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 Robert Sikes at his website Keto Savage, on Instagram @ketosavage, on Facebook @TeamSavage, and You Tube @LiveSavage.

Listeners can find Kim Howerton at her website kimhowerton.com, on Facebook @theketonist, and on Instagram @theketonist.

Robert Orion Sikes is a lifetime natural, competitive bodybuilder. He formulated his own approach to contest prep nutrition leveraging keto, and earned his pro-status with bodybuilding in 2017. Robert has since dedicated his life to learning and teaching others the benefits of following a well formulated, ketogenic lifestyle. The lessons learned led to his creation of the Keto Brick, a 1,000 calorie, ketogenic performance meal.

Robert now works alongside his wife Crystal and their amazing team to continually create content and add a ton of value within this community. His mission is, and will continue to be, empowering others to believe in themselves and truly tap into their full potential by optimizing their body and mind.

Kim Howerton struggled with her relationship with food from the time she was 8. As the years went by and her health problems mounted, she felt at the mercy of her body and out of control with her weight. A dedicated seeker of pleasure, she realised that life in a body that was always in pain was no way to live; that a pleasurable life starts by living in a body that feels good.

Enter Keto – a life that has brought together her love of satisfying, delicious foods in a way that makes her actually feel good.

In this episode, Rachel, Robert and Kim dissect the concept of metabolic flexibility, today's dietary pitfalls, metabolic IN-flexibility, food guilt, carbs on a spectrum, keto treats and more!

"There's going to be groups of people that do better with moderation and groups of people that do better with elimination. I don't think one is right or wrong...I think it's just very individualized." Robert Sikes

"I think one of the enemies of sustainability is dogmatism. I think probably all of us would agree that you have to be at least mentally flexible enough to say, 'Hmm, I wonder if this is still the best thing for me to do?'" Kim Howerton

"You have to be very careful when you're tipping this seesaw of moderation because in this day and age, it's just so hard to moderate the hyperpalatable crap that's all around us." Rachel Gregory

Top Takeaways:

• Robert's perspective on metabolic flexibility
• Hormones and how its correlated with caloric intake
• Truth about net carbs vs. total carbs
• Whole foods vs. processed keto treats
• Benefits of strategic carbs for performance

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Rachel introduces today's episode as a roundtable discussion all things keto, performance, metabolic flexibility with Robert Sikes @ketosavage and Kim Howerton @theketonist
• [1:00] We're Live! Today is a roundtable discussion all things keto, lifestyle, experiences, surrounding metabolic flexibility
• [3:00] Rachel @rachelgregory.cns introduces herself to the listeners and gives a brief background of her work in the health and wellness space
• [5:00] Kim @theketonist introduces herself to the listeners and gives a brief background of her work in the health and wellness space
• [7:00] Robert @ketosavage introduces him to the listeners and gives a brief background of his work in the health and wellness space, coaching, and as a business
• [9:00] Question: What is the concept of metabolic flexibility?
• [19:00] Question: Are there any significant studies that are well conducted to illustrate how your body forgets how to use glucose for energy after you've been keto?
• [23:30] Physical attributes to incorporating carbs
• [35:30] Carb ups and is it really required for women to regulate hormones?
• [43:30] A Low-Carbohydrate Ketogenic Diet Combined with 6-Weeks of Crossfit Training Improves Body Composition and Performance
• [45:00] Level of adaptation
• [46:30] Question: Robert, do you have any inclination to try to incorporate carbs, and do an experiment on yourself to see how you react?
• [49:00] Using carbs as a 'supplement' for performance
• [54:30] Carbs on a spectrum
• [58:00] Are you mentally flexible?
• [1:01:00] Processed treats and keto treats
• [1:03:30] Roberts perspective on being diligent and incorporating treats
• [1:08:30] Kim's breakdown on keto 'training wheels'
• [1:11:00] Total Carbs vs. Net Carbs: I think whether you choose to eat more carbs or less carbs, either way, you should be honest with those carbs and count total carbs
• [1:23:00] Using kids or other family members in the house as a means to eat poorly
• [1:27:30] You can find Rachel @rachelgregory.cns and her website www.metflexlife.com
• [1:28:30] You can find Kim at kimhowerton.com and on Instagram @theketonist and Robert Keto Savage on Instagram at @ketosavage and YouTube @LiveSavage
• [1:29:00] If you're enjoying the show please share! Take a screenshot of the episode and tag Rachel @rachelgregory.cns and if you leave a review on itunes it will also help spread the word! Thanks 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 her building phase progress, benefits of mini cuts, when it might be time to incorporate a mini cut, how to set macros to align with your goals, supplements, low intensity cardio, and much more!

"By reducing body fat levels a bit, potentially increasing nutrient sensitivity, and mitigating some of the psychological burden that comes with putting on body fat...mini cuts can be a great tool." Rachel Gregory

Today's Questions:

• What's a mini cut?
• Why do a mini cut?
• How aggressive of a caloric deficit do you typically aim for?
• Are you changing meal timing and macros or just reducing your caloric intake during your cut?
• Will you be following a keto approach?
• How would intermittent fasting and eating for muscle protein synthesis fit into a mini cut approach?
• When and what to eat?
• Are there certain dietary approaches that support a mini cut, for example, keto, carnivore or intermittent fasting?
• Are you following the same workout programming?
• Who should not do a mini cut? And why?

Top Takeaways:

• Three reasons a mini cut could be beneficial
• Physiological and Psychological benefits of mini cuts
• Accountability benefits in investing in a coach
• How to calculate caloric intake going into a deficit
• Benefits of using PSMF days during a diet
• Rachel's Hunger Hacks
• Four 'guidelines' to check before thinking about going into a mini cut

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today's episode is a Q&A discussing all things Mini Cuts!
• [0:30] Shout out to this month's sponsor for the show- Organifi!
• [1:30] Check out their products by going to www.organifi.com/metflex and you can use the code METFLEX for 15% off any of their products
• [2:30] What's a mini cut?
• [3:30] Why do a mini cut?
• [15:00] Rachel dives into her stats from her building phase
• [18:00] Higher volume hypertrophy focused with minimal cardio
• [18:30] Check out Episode 56 and Episode 58 for more info on Energy Systems and a deep dive into cardio and conditioning
• [19:00] Question: How aggressive of a caloric deficit do you typically aim for?
• [19:30] Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks
• [24:00] Question: Are you changing meal timing and macros or just reducing your caloric intake during your cut?
• [31:00] How to align macros to your goals during a cut
• [35:00] Question: Will you be following a keto approach?
• [37:00] Question: How would intermittent fasting and eating for muscle protein synthesis fit into a mini cut approach?
• [39:00] Episode 70: Reducing Cellulite, Best Workout Splits, And Ideal Meal Frequency For Building Muscle
• [41:00] Question: Will you be intermittent fasting and taking any supplements during the three week cut?
• [41:30] PSMF days
• [45:00] Rachel's current pre-workout supplements Legion Stim Free Pre-Workout Organifi Red Juice
• [47:30] When and what to eat?
• [48:30] Download the FREE Hunger Hacks EBook by going to my website home page www.metflexlife.com
• [49:30] Question: Are there certain dietary approaches that support a mini cut, for example, keto, carnivore or intermittent fasting?
• [51:00] Question: Are you following the same workout programming?
• [53:30] Question: Who should not do a mini cut? And why?
• [59:30] That's a wrap! Thanks for listening and remember, if you enjoyed the episode and this podcast, please leave a review on Itunes and share it out.
• [1:00:00] Check out Organifi products by going to www.organifi.com/metflex and you can use the code METFLEX for 15% off any of their products

THINGS MENTIONED IN THIS EPISODE:

• Shout out to this month's sponsor for the show- Organifi!
• Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
• Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books
• Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks

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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.).