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're talking all about metabolism, possible downfalls of being in a chronic deficit, a concept known as SHREDS, incorporating destressors outside of exercise and more!

"Metabolism is something that we can change based on inputs in our life and in our environment." Sam Miller

Top Takeaways:

• The five F's of adaptive physiology
• Sam's seven pillars of transformation
• A break down of the concept called SHREDS
• A tip on how to manifest positive affirmations

Today's Questions:

• How would you define or explain what metabolism is in simple terms?
• Can you explain what the term adaptive physiology means?
• How would you respond to someone who thinks their metabolism is 'broken'?
• Can you speak to some of the hormones that may be adapting or down regulating in a chronic deficit?
• Can you talk to the benefits of carbohydrates for someone who's maybe in a very stressed out state or at a plateau in terms of not being able to see the results that they want?
• Is there a threshold for fat intake?
• How do you go about setting protein intake for individuals?
• Is there anything that you personally do on a daily basis? A specific morning routine, meditation, journaling, anything like that?

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Rachel chats briefly about episode guest Sam Miller @sammillerscience
• [1:30] If you are enjoying the episode please take a screenshot and tag @rachelgregory.cns and if you'd like to watch the episode check out Rachel's YouTube Channel HERE!
• [2:00] Rachel introduces Sam Miller @sammillerscience to the listeners!
• [3:00] Sam dives into a brief background and how he got into the nutrition and fitness space
• [5:30] Question: How would you define or explain what metabolism is?
• [8:00] Question: Can you explain what the term adaptive physiology means?
• [13:30] Question: How would you respond to someone who thinks their metabolism is 'broken'?
• [16:30] The concept of SHREDS
• [20:30] Question: Can you speak to some of the hormones that may be adapting or down regulating to being in a chronic deficit?
• [28:30] Question: Can you talk to the benefits of carbohydrates for someone who's maybe in a very stressed out state or at a plateau in terms of not being able to see the results that they want?
• [34:00] Question: Is there a threshold for fat intake?
• [39:30] Question: How do you go about setting protein?
• [45:00] Cortisol and this concept of drains and charges
• [50:00] Question: Is there anything that you personally do on a daily basis that charges you like a specific morning routine, meditation, journaling, anything like that?
• [56:30] Question: Is there anything that you've changed your mind about in the last year and why?
• [59:30] You can find Sam on his website at www.sammillerscience.com and IG @sammillerscience
• [1:01:30] If you're interested in checking out the Friday Flex and want to subscribe to it check out www.metflexlife.com/newsletter

---

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.

Find Ashleigh VanHouten on Instagram @themusclemaven and subscribe to her podcast Muscle Maven Radio

In this episode, we dive into common questions surrounding sweeteners, how to improve digestion, snacking tips, protein recommendations, and much more!

"If you're not hungry enough to eat protein, you probably aren't hungry." Ashleigh Vanhouten

Top Takeaways:

• Natural sweeteners and misconceptions around them
• Tips on how to improve mindfulness around digestion
• Health-ier snack ideas
• A simple formula to use to see how much protein you need

Today's Questions:

• What are some tips and tricks for hormone imbalances, specifically around ghrelin and leptin?
• What are your thoughts on erythritol? It really wrecks havoc on my digestion but it's in some many keto products.
• Thoughts on improving digestion, especially if you starting to up your protein?
• Tips for snacking (how to do less of it, how to optimize it and eat better snacks)?
• What are your thoughts on Ted Naiman's P.E. Diet?
• What's your recommendation for protein intake?

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today Rachel chats with Ashleigh VanHouten @themusclemaven for another listener Q&A episode
• [0:30] Episode 60: Q&A: All About Building Muscle with Ashleigh Vanhouten
• [1:00] If you want to watch this episode check it out HERE!
• [1:30] Muscle Maven Radio
• [2:00] Shout out to UCAN for sponsoring the podcast!
• [2:30] Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20%
• [3:00] Hello Puppy Lilo!
• [6:30] Ashleigh gives a brief breakdown of today's show- primarily around nutrition
• [7:00] Question: Tips and tricks for hormone imbalances, specifically around ghrelin and leptin
• [15:00] Download your FREE Ultimate Sleep Checklist
• [16:30] Question: What are your thoughts on erythritol? It really wrecks havoc on my digestion but it's in some many keto products.
• [22:30] Bocha Sweet
• [23:00] Check out the blog: Kabocha Extract: The Best Kept Secret in Keto-Sweeteners?
• [23:30] Swerve!
• [24:00] Question: Thoughts on improving digestion, especially if you start to up your protein intake?
• [30:00] Bioptimizers
• [32:30] Question: Tips for snacking (how to do less of it, how to optimize it and eat better snacks)?
• [45:30] Question: What are your thoughts on Ted Naiman's P.E. Diet?
• [48:00] Question: What's your recommendation for protein intake?
• [55:00] Thanks for listening to another Q&A with Ashleigh VanHouten @themusclemaven!
• [55:30] If you want to follow Ashleigh on IG her handle is @themusclemaven and you can follow Rachel @rachelgregory.cns. Keep an eye out for exciting things to come in January 2021!
• [55:30] Thank you to UCAN for sponsoring the podcast! Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20%

---

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

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

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

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

Listeners can find Drew Manning at his website https://fit2fat2fit.com/, and on all social media platforms @fit2fat2fit.

Drew Manning is a well known Keto coach, physical trainer, and NY Times Best Selling Author of the book Fit2Fat2Fit. Best known for his Fit2Fat2Fit experiment that went viral as he documented his 75 pound weight gain and weight loss journey back in 2011. He's been featured on TV shows such as Dr. Oz, Good Morning America, The View and more. His experiment has become a hit TV show, called Fit to Fat to Fit, airing on A&E & Lifetime.

Drew is someone who takes fitness and health very seriously and shares compassion with people who struggle with losing weight. He believes empathy is something that's missing from the fitness industry because not everyone understands how hard it can be. Empathy bridges the gap and is key to understanding why some people struggle with transformation.

He's back in the spotlight with a new challenge he is calling Fit2Fat2Forty! He will be purposely gaining weight AGAIN, while following select "fad" diets and doing them wrong and then losing the pounds by doing them right, all just in time for his 40th birthday in December 2020.

In this episode, we take a deep dive into Drew's second fit2fat2fit journey, the importance of practicing mindfulness, how your diet affects your sex drive, sleep and more!

"Living this lifestyle, eating whatever you want and not exercising...it doesn't just make you gain fat, it affects how you show up in your life. It affects you mentally and emotionally. You're a different version of you." Drew Manning

Top Takeaways:

• Pitfalls of doing the 'dirty' diet versions of diets like keto, vegetarian, vegan, and paleo
• Possible long term impacts of yo-yo dieting
• How your diet affects you physically, emotionally, and mentally
• How your lifestyle affects you sexually

Today's Questions:

• Do you think your message is negative at all? Weight and food are a mental game for a lot of people. So just wondering if you think it is the right message?
• What are you eating?
• What is your calorie intake compared to what it was before?
• How many pounds have you been gaining on average per week?
• Are you gaining weight faster this time around? And if so, would you attribute that to being older?
• Are you concerned the gain and subsequent loss is doing longer-term damage?
• Have you noticed anything specifically that's been glaring in your blood work since you've started?
• What are some of the things that you've noticed with sleep and mental clarity?
• What exercise are you doing and how does it compare to your usual routine?
• Do you have a training and diet strategy for dropping the weight? Will you use keto?
• Have you stopped doing meditation?
• Has the way that you're eating now and the fat gain, affected your sex drive at all?
• Are you at a point where it's exhausting to be eating this much?
• What's your favorite food that you've been eating?

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Rachel gives a brief bio of guest Drew Manning @fit2fat2fit to the listeners! Episode 19: Unexpected Lessons from Gaining and Losing
• [1:00] A little bit about Fit 2 Fat 2 Forty and the idea around empathy
• [3:00] If you're enjoying the show the best way to share it is to take a screenshot and tag @rachelgregory.cns on Instagram and leave a review on iTunes!
• [3:30] Rachel introduces guest Drew Manning @fit2fat2fit to the listeners! Episode 19: Unexpected Lessons from Gaining and Losing 75 lbs, Keto & CrossFit, Training For 100-Mile Race with Drew Manning
• [4:00] Drew gives a breakdown of his first fit2fat2fit experiment and journey
• [5:00] Complete Keto
• [5:30] What it was like crossing the finish line after a 100 Mile Race
• [7:30] Operation Underground Railroad
• [8:00] Drew chats about his second fit2fat2fit journey known as fit2fat2forty in hopes to raise awareness of the importance of empathy
• [9:30] Question: Do you think your message is negative at all? Weight and food are a mental game for a lot of people. So just wondering if you think it is the right message?
• [13:00] Question: What are you eating?
• [15:30] Question: What is your calorie intake compared to what it was before?
• [17:30] Question: How many pounds have you been gaining on average per week?
• [18:30] Question: Are you gaining weight faster this time around? And if so, would you attribute that to being older?
• [20:00] Question: Are you concerned the gain and subsequent loss is doing longer-term damage?
• [22:00] Question: Have you noticed anything specifically that's been glaring in your blood work since you've started?
• [23:30] Question: What are some of the things that you've noticed with sleep and mental clarity?
• [26:30] Question: What exercise are you doing and how does it compare to your usual routine?
• [27:00] Question: Do you have a training and diet strategy for dropping the weight? Will you use keto?
• [29:30] Question: Have you stopped doing meditation?
• [30:30] Question: Has the way that you're eating now and the fat gain, affected your sex drive at all?
• [33:00] Question: Are you at a point where it's exhausting to be eating this much?
• [34:30] Question: What's your favorite food that you've been eating?
• [36:30] Question: Is there anything that you've recently changed your mind about?
• [40:00] You can find Drew on his website https://fit2fat2fit.com/ and on all social media platforms @fit2fat2fit
• [40:30] If you're enjoying the show the best way to share it is to take a screenshot and tag @rachelgregory.cns on Instagram and leave a review on iTunes!

---

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 eight strategies on how to enjoy the holidays, how to plan ahead so you don't fall off the wagon, travel-friendly snacks, balancing your calorie intake so you can still enjoy desserts, and lots more!

"Instead of having a restrictive mindset going into the holidays, I like to focus on having more of a strategic mindset." Rachel Gregory

Top Takeaways:

• How to implement strategies to enjoy the holidays and not go overboard
• Ways to burn calories without necessarily thinking about it
• Convenient proteins and veggies to pack while you're traveling
• Tips on how to make your alcoholic drinks low-cal and low-carb friendly

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Rachel does a special episode surrounding holiday tips to help you stay on track
• [1:00] Shout out to UCAN for being a sponsor for the podcast for the month of November!
• [2:30] Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20%
• [5:30] Strategy number one: Get off your butt!
• [7:00] If you need at home workouts or workouts to use while traveling check them out HERE! You can also grab resistance bands and follow a workout from Rachel's Kickstart program
• [10:00] Strategy number two: Implement intermittent fasting!
• [11:30] Strategy number three: Balance your weekly calories!
• [13:00] Strategy number four: Protein first!
• [14:00] How Much Protein Should I Eat?, Protein Is QUEEN!, Episode 43: All Things PROTEIN with Shawn Wells, You can also download a FREE copy of the Ultimate Protein Cheat Sheet HERE
• [14:30] Strategy number five: Volume veggies!
• [18:00] Strategy number six: Bring your own!
• [20:30] Download Your FREE Thanksgiving Recipe Book!, Download Your FREE Christmas Recipe Book!
• [21:00] Strategy number seven: Drink more water and non-caloric drinks!
• [23:00] Strategy number eight: Implement the 'one plate per course rule'!
• [25:00] Shout out to UCAN for being a sponsor for the podcast for the month of November! Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20%
• [26:00] If you have any tips you'd like me to share on how to strategically manage the holidays please reach out on IG @rachelgregory.cns. Chat next time!

THINGS MENTIONED IN THIS EPISODE:

• 8 Tips To Prevent Holiday Weight Gain
• Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20%
• Keto Kickstart Workouts
• Rachel's Kickstart Program

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

Listeners can find Chris Barakat at his website https://schoolofgainz.com/ and on Instagram @christopher.barakat

Chris Barakat is from Long Island, NY. He started competing in Natural Bodybuilding in 2011 at 19 years old. Chris studied Athletic Training (BS - ATC) at Stony Brook University and went to the University of Tampa for his MS in Exercise & Nutritional Science where he got involved in exercise science research in the Human Performance Lab

Chris founded Competitive Breed LLC in 2015 (Coaching Services for Physique Athletes) and the School of Gainz in 2019 (Educational Platform, Coaching Services for all demographics, Content & Products, etc.). Chris has been teaching as an Adjunct at the University of Tampa since 2017.

In this episode, we talk about body recomposition in maintenance and surplus stages, strategically meeting your daily macros, working out vs. following a workout program, physiological and psychological benefits to diet breaks and refeeds, the 3500 calorie rule, and much more!

"Even if you've been training for 3 to 5+ years, there may be a couple of variables that you're not maximizing. You could be leaving potential on the table for recomposition to be the outcome." Chris Barakat

Top Takeaways:

• Basics for body recomposition
• Chris's formula for setting up your macros
• Two ways to approach post workout nutrition
• How to structure your resistance training program to optimize your workouts
• Daily caloric intake vs. weekly caloric intake

Today's Questions:

• What exactly is your definition of body recomposition?
• What are some characteristics or pre-reqs for someone to be able to efficiently recomp vs. those that would do better with a dedicated phase (or phases) in a surplus?
• What's your formula for setting up clients' macros?
• What's your philosophy on pre and post workout nutrition?
• What's your take on metabolic flexibility?
• What are the benefits of having a solid post workout meal?
• How do you go about structuring an effective training plan for the gym?
• Do you implement diet breaks and refeeds with your clients?
• What would your general recommendations be for someone who's going through a body recomposition or fat loss phase for implementing refeeds? And diet breaks?
• Do you feel diet break benefits are more psychological versus physiological?

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Rachel gives a brief background on guest Chris Barakat @christopher.barakat
• [2:00] Rachel introduces guest Chris Barakat to the listeners @christopher.barakat
• [2:30] All things body recomp! Chris dives into how he pursued his passion in nutritional science
• [4:30] Question: What exactly is your definition of body recomposition?
• [7:00] What would be some of the characteristics of someone that comes to you or someone that you would see has the best potential to recomp versus those that might not?
• [10:00] Question: What are some characteristics or pre-reqs for someone to be able to efficiently recomp vs those that would do better with a dedicated phase or phases in a surplus?
• [12:30] Question: What's your formula for setting up clients' macros?
• [13:00] Mifflin St. George Formula
• [15:30] Question: What's your philosophy on pre and post workout nutrition?
• [24:00] Question: What's your take on metabolic flexibility?
• [27:30] Question: What are the benefits of having a solid post workout meal?
• [30:00] Question: How do you go about structuring an effective training plan for the gym?
• [41:30] Question: Do you implement diet breaks and refeeds with your clients? What would your general recommendations be for someone who's going through a body composition or fat loss phase and may be implementing refeeds and diet breaks?
• [41:30] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell
• [45:30] What is the 3500 calorie rule?
• [49:00] Question: Do you feel diet break benefits are more psychological versus physiological?
• [56:30] Question: Is there anything that you've changed your mind about in the last year and why?
• [58:30] Question: Is there anything that you've personally been implementing, in the last month or so, whether it's nutrition wise, mindset, lifestyle, anything at all that you've found to make a difference in your day to day practices?
• [1:01:00] Question: Do you want to share anything that you have on the horizon coming up for you?
• [1:03:30] You can find Chris primarily on his instagram @christopher.barakat or his website https://schoolofgainz.com
• [1:04:00] The Ultimate Guide to Body Recomposition
• [1:04:00] Thank you for listening to another episode with Rachel! And as always if you're enjoying the show please screenshot it and tag @rachelgregory.cns in your IG stories!
• [1:04:30] If you need more information from shownotes check out www.metflexlife.com

---

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 talks specifics on how to optimize muscle building, how to introduce a workout split depending on your training age, prioritizing your protein intake, recovery, the muscle full effect concept and more!

"Some people will say that total protein intake across the day is all that matters. But I'd argue that protein frequency, which is the amount of protein feedings you have across the day, and also the spacing of those feedings is important if your goal is to optimize muscle growth." Rachel Gregory

Todays Questions:

• What's a good workout split for 5-6 days a week, for wanting to build muscle?
• I want to gain muscle. Is it necessary to eat every few hours? I usually eat 3 meals a day.
• To reduce cellulite, what do you recommend first, fat loss or muscle building?

Top Takeaways:

• The optimal training split to get the most out of your workout and balance your busy schedule
• Basics on how to optimize your muscle building potential
• A simple formula to use to know how much protein to consume daily
• Benefits of incorporating more protein feedings throughout the day

Show Notes:

• [0:00] Welcome back to MetFlex and Chill q&a day! Shout out to UCAN for being a sponsor for the podcast for the month of November!
• [0:30] A little background of UCAN and UCAN Superstarch
• [3:00] Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20%
• [4:00] Question: What's a good workout split for 5-6 days a week, for wanting to build muscle?
• [5:30] Understanding what your training age is
• [10:00] Episode 50: Mindless/Emotional Eating, Effective Workout Splits, and Recovery Tips After A 'Cheat' Meal
• [17:30] Check out Rachel's programs if you're interested! Kickstart & Level Up for beginners each roughly 30-60 minutes long 3-4 days per week. For Intermediates 4-5 training sessions per week, 60-90 minutes each check out Rachel's Elevate program
• [19:30] If you want to apply for one-on-one coaching with Rachel visit metflexlife.com/apply
• [20:00] Question: I want to gain muscle. Is it necessary to eat every few hours? I usually eat 3 meals a day.
• [23:30] Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books
• [24:30] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell
• [28:30] The concept of muscle protein balance
• [34:00] Study: Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise–Induced Muscle Hypertrophy in Healthy Young Men
• [37:00] Question: To reduce cellulite, what do you recommend first: fat loss or muscle building?
• [41:00] Rachel's workout programs: Kickstart & Level Up & Elevate
• [41:30] Thank you to November's sponsor UCAN! Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20%

THINGS MENTIONED IN THIS EPISODE:

• Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20%
• Rachel's workout programs: Kickstart & Level Up & Elevate
• To apply for one-on-one coaching with Rachel: metflexlife.com/apply
• Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books
• Episode 45: The Science of Body Recomposition with Dr. Bill Campbell

---

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 Brendan Ruh at his website scmedicinals.com and santacruzpaleo.com on Instagram @santacruzmedicinals and @santacruzpaleo_.

Brendan Ruh is the founder of Santa Cruz Medicinals and Santa Cruz Paleo. While studying Medical Anthropology at UC Santa Cruz, he came across ancestral health and wellness and started to eat a Paleo/Keto diet. He then got into the cannabis industry working in a lab at one of the top cannabis extraction companies. While working in the lab, he started to research CBD and the studies on CBD and other cannabinoids. He realized that CBD works wonders but only in effective doses.

While researching CBD brands to use, he found that no brands offered the doses needed at an affordable cost. This led him to create Santa Cruz Medicinals to provide a high-quality, direct to consumer solution for CBD. After founding Santa Cruz Medicinals he is taking the same business principles of high quality products and an ingredient first mentality into Santa Cruz Paleo to provide amazing keto and paleo snacks, functional foods, and supplements.

If you want to check out any of the Santa Cruz Medicinals Products you can use the code METFLEXLIFE for 15% off your order at scmedicinals.com.

In this episode, we dive into all the basics surrounding CBD, understanding how to start with CBD products, how to find quality CBD, the difference between CBD and THC, using CBD to help with anxiety, sleep, stress, and more!

"Curing something is going to require multiple angles of attacking it through nutrition, sleep, movement, and supplementation." Brendan Ruh

Top Takeaways:

• How to find quality CBD
• A quick equation to use to figure out CBD dosage for yourself
• Facts and myths behind sativa and indica strains
• Two risky elements to look out for in CBD
• Benefits of adding CBD to your coffee

Today's Questions:

• What is CBD?
• What is the difference between CBD and THC?
• What do you look for if you're looking for quality CBD products? What types are best?
• Does the dosing differ from person to person?
• If you don't feel anything, is it still working?
• Can you explain what the endocannabinoid system is?
• Does CBD have anti-inflammatory properties?
• Will it show up on a job drug screening test?
• Can you take too much CBD?
• Vitamins, minerals, and/or herbal supplements known to improve CBD function?
• I've read that CBD helps with IBS. Is this true?
• Is it good to cycle CBD?
• Have you heard about anyone getting really bad headaches from taking CBD?

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Rachel gives an overview of today's episode: All Things CBD
• [1:00] A quick overview of today's episode and questions asked
• [1:30] If you want to check out any of the Santa Cruz Medicinals Products you can use the code METFLEXLIFE for 15% off your order!
• [2:00] If you're enjoying the show, the best way to help grow it is to leave a review on itunes podcast app or take a screenshot of the episode and tag @rachelgregory.cns if you share to your instagram stories
• [2:30] If you would like to watch the guest episodes check out Rachel's YouTube Channel
• [3:00] Rachel introduces Brendan Ruh @santacruzmedicinals to the listeners!
• [4:30] Question: What is CBD?
• [7:00] Question: What is the difference between CBD and THC?
• [7:30] The Entourage Effect
• [9:00] Question: What do you look for if you're looking for quality CBD products? What types are best?
• [10:00] Cannabidiol Reduces the Anxiety Induced by Simulated Public Speaking in Treatment-Naïve Social Phobia Patients
• [11:30] Question: Does the dosing differ from person to person?
• [12:00] A systematic review of cannabidiol dosing in clinical populations
• [12:30] A simple equation to use to figure out how much CBD dosage to start with
• [13:30] Question: If you don't feel anything, is it still working?
• [16:30] Question: Can you explain what the endocannabinoid system is?
• [16:30] CB1 Receptors and CB2 Receptors
• [17:30] Sativa vs. Indica
• [18:30] What is a terpene wheel?
• [20:30] Question: Does CBD have anti inflammatory properties?
• [20:30] Cannabinoids as novel anti-inflammatory drugs
• [24:00] Question: Will it show up on a job drug screening test?
• [24:30] H.R.3884 - Marijuana Opportunity Reinvestment and Expungement Act of 2019
• [26:00] Proposition 64
• [26:30] Heavy Metals and Pesticides in CBD
• [27:30] Question: Can you take too much CBD?
• [29:30] Adaptogenic Mushrooms
• [30:00] Question: Vitamins, minerals, and/or herbal supplements known to improve CBD function?
• [32:30] Deep Sleep Formula
• [34:30] Question: I've read CBD helps with IBS. Is this true?
• [35:00] Cannabinoids as novel anti-inflammatory drugs
• [36:30] Question: Is it helpful for adrenal fatigue?
• [39:30] Question: Is it good to cycle CBD?
• [40:30] Question: Have you heard about anyone getting really bad headaches from taking CBD?
• [44:30] Question: What is something that you've changed your mind about in the last year? And why?
• [47:00] Question: Is there anything you've personally been experimenting with? Or implemented lately in your own nutrition, fitness lifestyle that you've noticed benefits from?
• [49:00] Where to start with Santa Cruz Medicinals!
• [51:00] What is CBG?
• [51:30] Launching Santa Cruz Paleo!
• [54:30] You can find Brendan at @santacruzmedicinals and @santacruzpaleo_
• [55:00] If you want to check out any of the Santa Cruz Medicinals Products you can use the code METFLEXLIFE for 15% off your order!

---

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 talks about how to optimize your workouts, when to incorporate a goal shift, rest periods at the gym, carb cycling, strengthening your metabolism, and more!

"The biggest thing to pay attention to when it comes to determining rest time between sets, is that you feel recovered going into the next set. Unless you're specifically doing metabolic type training, you definitely want to give yourself adequate rest." Rachel Gregory

Today's Questions:

• How do you determine how much rest to take during sets during a workout?
• When you feel like you've built the muscle you want, should you break and do a period of cardio?
• I've been listening to your podcast specifically about carb cycling. I want to start incorporating this because I feel like I've stalled in my weight loss with keto and have incorporated heavier workouts. I'm a numbers-driven person. So when I do a carb cycle on those days that I do heavier workouts, is there a timeframe or calorie burn that helps determine if it's a heavier workout?
• What should you do if you've compromised your metabolism from yo-yo dieting?
• Do you plant fibers help or hinder recovery from endometriosis?
• When is the next round of the keto for women program?

Top Takeaways:

• How many minutes of rest you should give yourself in the gym
• A general rule of thumb on how to stack your workouts to get the most out of each muscle group
• How long you should let your body practice being in a maintenance state
• If you're spinning your wheels with your goals, it might be time to invest in a coach

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today's episode is a solo q&a! Thank you UCAN for sponsoring this podcast for the month of November!
• [1:30] Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20%
• [2:30] Question: How do you determine how much rest to take during sets during a workout?
• [4:00] Start with compound lifts first
• [10:00] Gymboss Interval Trainer
• [11:00] Question: When you feel like you've built the muscle you want, should you break and do a period of cardio?
• [15:30] Question: I've been listening to your podcast specifically about carb cycling. I want to start incorporating this because I feel like I've stalled in my weight loss with keto and have incorporated heavier workouts. I'm a numbers-driven person. So when I do a carb cycle on those days that I do heavier workouts, is there a timeframe or calorie burn that helps determine if it's a heavier workout?
• [17:30] Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books
• [19:30] Episode 18: Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism
• [19:30] Question: What should you do if you've compromised your metabolism from yo-yo dieting?
• [20:00] Episode 62: Fat Loss Plateaus, How To Know When To Stop Dieting, High Carbs Causing Sickness, and More!
• [23:30] Episode 64: Calorie Cycling, Losing Weight With Adrenal Fatigue, Goal Setting, and More!
• [25:00] If you're interested in applying for one-on-one coaching with Rachel check out www.metflexlife.com/apply
• [27:00] Question: Do you plant fibers help or hinder recovery from endometriosis?
• [28:30] Episode 61: All Things CARNIVORE with Dr. Paul Saladino
• [29:00] Question: When is the next round of the keto for women program?
• [31:00] Go to metflexlife.com/keto-for-women and sign up on the waiting list
• [32:00] If you don't want to wait for the keto-for-women program, apply for one-on-one coaching!
• [32:00] Shout out to our sponsor for the month of November! Thank you UCAN! Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20%

THINGS MENTIONED IN THIS EPISODE:

• Shout out to our sponsor for the month of November! Thank you UCAN!
• Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books
• Episode 18: Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism
• Episode 62: Fat Loss Plateaus, How To Know When To Stop Dieting, High Carbs Causing Sickness, and More!
• Episode 64: Calorie Cycling, Losing Weight With Adrenal Fatigue, Goal Setting, and More!
• Episode 61: All Things CARNIVORE with Dr. Paul Saladino
• Check out Rachel's programs HERE!
• metflexlife.com/keto-for-women

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

Listeners can find Caroline Ofensteing at her website https://tailoredcoachingmethod.com, and on Instagram @carolineofenstein_tcm

Caroline is a lifelong athlete and as of 2020, officially an IFBB Bikini Pro. She has been a nutrition and fitness coach since 2016 and currently works as an online coach for athletes and lifestyle clients with the Tailored Coaching Method.

In this episode, we talk about how to start your bodybuilding journey from scratch, mental accountability gains from hiring a coach, balancing cardio based training and resistance training, importance of investing in mindset practices to achieve optimal health and much more!

"The more extreme your goal is, the more extreme your sacrifices are going to be, and the more extreme changes you're going to have to make." Caroline Ofenstein

Top Takeaways:

• How to incorporate a primer phase when starting a diet
• Caroline's tips on how to have your next diet be your last diet
• Strategies on pivoting from cardio based training to resistance training as a beginner
• Top workouts to focus on if you're short on time
• Reasons optimal health requires healthy mental and physical habits

Today's Questions:

• What are your thoughts on women embracing a building phase and why might it be necessary to be able to create their 'best physique'?
• Where can I start if I'm interested in bodybuilding?
• What is one takeaway from your first bodybuilding show compared to your most recent one?
• What are the best ways to build and or maintain muscle over 50 years old for a female in menopause?
• I'm low on time, what are some of the top exercises females should do every day?
• Do supplements help, especially if you have low androgens?
• After having a baby, what are the most effective exercises to help rebuild your core?

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Rachel introduces Caroline Ofenstein @carolineofenstein_tcm to the listeners
• [1:00] If you're interested in getting questions answered by one of MetFlex and Chill guests please follow Rachel on instagram @rachelgregory.cns where she posts a question box every week in her story! You can also email your questions to [email protected]
• [2:30] Rachel introduces Caroline Ofenstein @carolineofenstein_tcm to the listeners
• [3:00] Caroline dives into her history of how she got into nutrition, experimented with Paleo and Crossfit and overall how she got to where she currently is today with the @tailoredcoachingmethod
• [10:30] Transition from crossfit to bodybuilding and bikini competition
• [12:00] Question: What are your thoughts on women embracing a building phase and why might it be necessary to be able to create their 'best physique'?
• [20:30] Importance of periodization nutrition and training and what that looks for gen pop clients
• [28:00] Question: Where can I start if I'm interested in bodybuilding?
• [28:30] Bikini Competition Crash Course Blog and Muscle Growth For The Female Lifter Blog
• [30:30] Question: What is one takeaway from your first bodybuilding show compared to your most recent one?
• [33:00] Question: Do you have any type of routine that you follow, you know, on a daily basis to get you into the right mindset? Mindset Timer
• [36:00] Question: What are the best ways to build and or maintain muscle over 50 years old for a female in menopause?
• [39:30] Question: I'm low on time, what are some of the top exercises females should do every day?
• [42:00] Question: Do supplements help, especially if you have low androgens?
• [45:30] Caroline's tips on creatine and why it might be advantageous, especially for women who are looking to build muscle
• [46:00] Muscle Growth For The Female Lifter
• [48:00] Question: After having a baby, what are the most effective exercises to help rebuild your core?
• [48:30] Pelvic Floor Health
• [49:30] Episode 32: Building An Anti-Fragile Core: The Secret To Sexy AND Functional Abs
• [51:00] Question: What's something you have changed your mind about in the past year or so and why?
• [53:00] Question: Is there anything that you've been maybe implementing, like in your own routine lately? Whether it's nutrition, fitness mindset, anything like that, that you've noticed benefits from like within the last few months, few weeks?
• [56:00] Stephanie Buttermore on youtube Concept of body checking
• [57:00] You can find Caroline on instagram @carolineofenstein_tcm and her website https://tailoredcoachingmethod.com
• [58:00] Thanks for listening to another episode! The best way to spread the word about the material the podcast puts out is to share with your friends or anyone you think will enjoy! Take a screenshot of the episode and tag Rachel @Rachelgregory.cns in your stories. Visit Metflexlife.com for any programs, blogs or other podcasts etc.
• [58:30] If you would like to leave a review on itunes that would be great and will also help grow the show. Thank you, and 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 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 balance fasting and building muscle, how to mentally prepare for a deload week, the importance of incorporating more protein as you age and more!

"Muscle takes energy itself to maintain and build. So that in itself is going to take energy. If you are fasting for long periods of time, you may have some muscle breakdown, just because we know that fasting is catabolic." Rachel Gregory

Todays Questions:

• How do I strategically choose when to have cheat meals to optimize recovery and performance?
• Does fasting increase the amount of muscle breakdown?
• Does higher protein (1:1 body weight/grams daily) impact longevity?
• When to take a deload week?
• How to know if you're cheating a rep?
• What are the best vitamins for post menopausal women?

Top Takeaways:

• Differences between a cheat meal and a refeed meal
• Reasons fasting is probably not ideal for optimizing muscle building
• Benefits of protein in terms of longevity
• How to set yourself up for success in the gym

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Rachel dives into a Q&A for the listeners. If you are curious about shownotes check out her website resource page
• [1:30] How do I strategically choose when to have cheat meals to optimize recovery and performance?
• [3:00] Episode 26: Understanding Fat Loss Plateaus, Diet Breaks and Refeeds, Targeted Keto, and More!
• [8:00] Question: Does fasting increase the amount of muscle breakdown?
• [8:00] Episode 42: Fasting Q&A with Ashleigh VanHouten
• [10:00] Fasting is catabolic to your body
• [12:30] Question: Does higher protein (1:1 body weight/grams daily) impact longevity?
• [15:00] Episode 43: All Things PROTEIN with Shawn Wells
• [15:30] Question: When to take a deload week?
• [15:30] Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books
• [19:30] Question: How to know if you're cheating a rep?
• [20:00] Episode 63: Principles & Methods For Building Muscle with Danny Vega
• [23:30] Question: What are the best vitamins for postmenopausal woman?
• [27:00] Episode 33: Top 5 Supplements Everyone Should Consider with Shawn Wells
• [27:30] If you're enjoying this podcast, the best way to help it grow is to take a screenshot and share it to your instagram story and tag @rachelgregory.cns. You can also leave a review on the Itunes podcast app! If you have any other questions feel free to email me at [email protected]

THINGS MENTIONED IN THIS EPISODE:

• Episode 26: Understanding Fat Loss Plateaus, Diet Breaks and Refeeds, Targeted Keto, and More!
• Episode 42: Fasting Q&A with Ashleigh VanHouten
• Episode 43: All Things PROTEIN with Shawn Wells
• Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books
• Episode 33: Top 5 Supplements Everyone Should Consider with Shawn Wells

---

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.).