MetFlex and Chill

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

Listeners can find Dr. Stephen Hussey at his website https://www.resourceyourhealth.com/, on Instagram @ drstephenhussey, On Facebook @ Dr. Stephen Hussey DC, MS and Twitter @ Dr. Stephen Hussey

Dr. Stephen Hussey MS, DC is a Chiropractor and Functional Medicine practitioner. He attained both his Doctorate of Chiropractic and Masters in Human Nutrition and Functional Medicine from the University of Western States in Portland, OR. He is a health coach, speaker, and the author of two books on health; The Health Evolution: Why Understanding Evolution is the Key to Vibrant Health and The Heart: Our Most Medically Misunderstood Organ.

Dr. Hussey guides clients from around the world back to health by using the latest research and health attaining strategies. In his down time he likes to be outdoors, playing sports, reading, writing, and spending time with his wife and their pets.

In this episode, we chat all about heart health, misconceptions surrounding heart attacks, how to realistically reduce toxins in your life, stress management, and more!

"Ultimately, I think that health can be defined as the ability of your body to adapt to a new situation, and then return to homeostasis." Dr. Stephen Hussey

Top Takeaways:

• Dr. Hussey's explanation of metabolic heart attacks
• Heart attacks can be caused by these three imbalances in the body
• Benefits of cholesterol
• Three tips to reduce your risk of atherosclerosis

Today's Questions:

• What does a "heart healthy diet" actually consist of, in your opinion, versus what the government might be slapping on cereal boxes?
• I feel great eating tons of animal protein and low carb. But now my cholesterol is high. My doctor is worried. Should I worry?
• Should you worry about high LDL, if you have low triglycerides, and high HDL, and big fluffy particles?
• Is inflammation the primary cause of heart disease? And is all inflammation bad?
• What are the top three things that you would focus on besides diet?
• Is caffeine bad for your heart? For example, does the increase in heart rate harm the heart?
• My Apple Watch gives an HRV. But I don't know what a good number is? Why does it vary?

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Rachel introduces guest Dr. Stephen Hussey @drstephenhussey
• [0:30] Rachel gives a brief summary of today's episode surrounding the main topic- Heart Health!
• [1:30] Shout out to our sponsor NOW Foods for guest episodes for the month of October!
• [2:00] If you want to check out NOW Foods Click HERE! Use the code METFLEXLIFENOW10 for $10 off a $40 purchase
• [3:00] Rachel introduces guest Dr. Stephen Hussey @drstephenhussey to the listeners
• [3:30] Stephen gives a brief bio of his background and research primarily around heart health
• [6:30] Rachel and Dr. Hussey found a common ground-Metabolic Flexibility!
• [6:00] What is a Metabolic Heart Attack? And what causes it to happen?
• [15:30] Question: What does a "heart healthy diet" actually consist of, in your opinion, versus what the government might be slapping on cereal boxes?
• [22:30] Low Fat, Low Cholesterol Diet in Secondary Prevention of Coronary Heart Disease
• [25:00] Why striving to lower your cholesterol might not be the best choice in general
• [30:30] Prognostic value of cardiovascular disease status: the Leiden 85-plus study Lothian birth cohort studies
• [33:00] Question: I feel great eating tons of animal protein and low carb. But now my cholesterol is high. My doctor is worried. Should I worry?
• [39:30] Question: Should you worry about high LDL, if you have low triglycerides, and high HDL, and big fluffy particles?
• [40:00] Does LDL Particle Size Really Matter?
• [44:30] Question: Is inflammation the primary cause of heart disease? And is all inflammation bad?
• [49:30] What is endotoxemia? Misconceptions around what can cause atherosclerosis
• [51:00] Question: What are the top three things that you would focus on besides diet?
• [55:30] Question: Is caffeine bad for your heart? For example, does the increase in heart rate harm the heart?
• [59:00] Question: My Apple Watch gives an HRV. But I don't know what a good number is? Why does it vary?
• [1:02:30] Listeners can find Dr. Stephen Hussey at https://www.resourceyourhealth.com/ The Health Evolution
• [1:03:00] Instagram @drstephenhussey, Twitter @Dr. Stephen Hussey and Facebook @Dr. Stephen Hussey DC, MS
• [1:04:00] Thanks for listening to another MetFlex and Chill episode! The best way to grow the show if you're enjoying it is to take a screenshot of the episode, share it on social media and tag me @rachelgregory.cns :)
• [1:04:30] If you have any questions please feel free to message me on instagram @rachelgregory.cns or email me [email protected] and If you want to check out NOW Foods Click HERE! Use the code METFLEXLIFENOW10 for $10 off a $40 purchase

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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 several types of calorie cycling and how to decide if it's right for you, adrenal fatigue, addressing life stressors, how to actually set goals you will stick to, and more!

"If we can look at our calories on a weekly basis, that is what's important. Because it's our caloric intake over the week that matters most, not the daily intake." Rachel Gregory

Todays Questions:

• Would it be possible to minimize weight gain during a muscle building phase if you ate at a surplus on lifting days, but ate at a deficit on recovery days, if you're following a three to four times per week lifting routine?
• How to lose weight with adrenal fatigue? Especially adrenal insufficiency
• How do you go about setting weekly and or monthly goals for yourself?

Top Takeaways:

• Types of calorie cycling and ways to implement them into your regimen
• Tips on reducing stressors in your daily routine
• Two crucial questions to ask yourself when setting goals
• Rachel's go-to guide on successful goal setting

Show Notes:

• [0:00] Happy Friday! Welcome back to MetFlex and Chill! Thank you Ketobrick for sponsoring the Friday episodes of MetFlex and Chill for the month of October! Use the code METFLEXLIFE when you purchase at ketobrick.com to be entered to win a free month supply of keto bricks!
• [0:30] Question: Would it be possible to minimize weight gain during a muscle building phase if you ate at a surplus on lifting days, but ate at a deficit on recovery days, if you're following a three to four times per week lifting routine?
• [4:00] PSMF days, carb cycling, calorie cycling
• [8:30] Question: How to lose weight with adrenal fatigue? Especially adrenal insufficiency
• [10:30] What is adrenal insufficiency?
• [12:00] How to lose weight with adrenal fatigue? Start with stress reduction!
• [15:30] Question: How do you go about setting weekly and or monthly goals for yourself?
• [16:00] Outcome Goals: something you want to happen (i.e., lose weight, build muscle, be less stressed, sleep more, etc.)
• [17:00] Behavior Goals: the action you do or practice to work towards that outcome (i.e., track macros and calories consistently, meal prep for the week, lift weights 3x/week, practice meditation, journal, follow a nighttime routine)
• [17:30] Apply for one-on-one coaching by going to www.metflexlife.com/apply
• [19:00] Four different areas to set goals in: Body, Mindset, Relationships, Business/Work
• [23:00] Shout out to Ketobrick for sponsoring MetFlex and Chill for the month of October! Use the code METFLEXLIFE when you purchase to be entered to win a free month supply of keto bricks! If you're enjoying this podcast the best way to help grow it, is to take a screenshot and share it to your instagram story and tag @rachelgregory.cns or if you want to be really helpful you can leave a review on the Itunes podcast app!

THINGS MENTIONED IN THIS EPISODE:

• Check out MetFlex and Chill sponsor for the month of October: Ketobrick
• Apply for one-on-one coaching with Rachel at www.metflexlife.com/apply

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

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

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

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

Listeners can find Danny at Fat Fueled Family and on Instagram @DannyVega.MS

Native of Miami, Florida, Danny is the co-host of the Fat Fueled Family podcast with his wife Maura Vega. Danny received his bachelor's degree in political science from Columbia University and his Master's of Science in Human Performance from the University of Florida.

With their podcast and the Fat Fueled Family blog, Danny and his wife Maura hope to spread their love for nutrition and fitness to other families who have the same goals of raising their kids to thrive and setting them up for a lifetime of success.

In this episode we dive deep into building muscle, how to match your training goals to your diet, the importance of investing in a coach, perfecting your form in the gym to maximize results and more!

"You have to standardize the stimulus. If you don't, why would you add weight. If you're not really doing the prescribed amount of reps perfectly now, then why would you add weight?" Danny Vega

Todays Questions:

• In terms of building muscle: Where should I start? How much lifting and how much cardio?
• What are types of progressive overload to build muscle?
• How often do you need to switch up a lifting routine so that you don't plateau?
• Is there a reasonable amount of fat gain while trying to build muscle?
• How do you build significant muscle on a low carb diet?
• What's a good post workout meal if you're following a keto diet?
• I have adrenal fatigue, and I've read that it's better to exercise before noon, for cortisol levels. Any truth behind that?
• What is one thing that you've changed your mind about in the past year? Why?

Top Takeaways:

• Danny's recommended 'cardio base' to pair with building muscle
• The importance of committing to a fitness program/coach versus program hopping
• How to ensure your workouts are balanced to avoid injury
• Tips on post workout meals to reap maximum muscle building benefits

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Rachel introduces Danny Vega @dannyvega.ms back to the show! Danny first appeared on the show early on if you're interested check out Episode 1: Raising MetFlex Kids, Dual Fuel, & Keto Carnivore with Danny and Maura Vega
• [1:30] Shout out to our sponsor NOW Foods for the month of October!
• [2:00] Rachel's NOW Foods must haves! Especially now that Puppy Lilo has arrived ;)
• [3:30] Using adaptogens to help alleviate stress
• [5:00] If you want to check out NOW Foods Click HERE! Use the code METFLEXLIFENOW10 for $10 off a $40 purchase
• [6:00] Welcome back! Rachel introduces Danny Vega @dannyvega.ms to the listeners
• [7:00] Danny gives a brief bio about himself and how he transformed his passion into a career
• [8:30] Suzanne Venker
• [11:00] Question: In terms of building muscle: Where should I start? How much lifting and how much cardio?
• [14:30] Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
• [16:00] Question: What are types of progressive overload to build muscle?
• [24:30] Film yourself! It's important to see your form and your body position to ensure you are doing the exercises correctly
• [26:00] Question: How often do you need to switch up a lifting routine so that you don't plateau?
• [28:00] Brett Contreras book
• [30:30] "Principles are few, methods are many"
• [36:00] Question: Is there a reasonable amount of fat gain while trying to build muscle?
• [47:30] Tara Garrison: "Muscles are calorie absorbers"
• [49:00] Question: How do you build significant muscle on a low carb diet?
• [55:30] Question: What's a good post workout meal if you're following a keto diet?
• [56:00] Eat to Evolve
• [54:30] What is the anabolic window?
• [1:01:00] Question: I have adrenal fatigue, and I've read that it's better to exercise before noon, for cortisol levels. Any truth behind that?
• [1:05:30] Question: What is one thing that you've changed your mind about in the past year? Why?
• [1:08:00] You can find Danny on instagram @dannyvega.ms or on their website www.fatfueled.family
• [1:09:00] Thanks for listening to another MetFlex and Chill episode! If you have any questions please feel free to message me on instagram @rachelgregory.cns or email me [email protected] and If you want to check out NOW Foods Click HERE! Use the code METFLEXLIFENOW10 for $10 off a $40 purchase

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 metabolic adaptation, the importance of nutritional periodization, how to bust through fat loss plateaus and more!

"When you lose weight, your metabolism downregulates as a response to you eating fewer calories and your body getting smaller or lighter. You don't have a 'broken metabolism' -- you're just experiencing metabolic adaptation." Rachel Gregory

Todays Questions:

• How long can someone be in a calorie deficit for weight loss before it's no longer effective?
• I'm 65 pounds down with keto but can't get below 200 ever. I'm doing CrossFit and watching calories? What do I do?
• I feel sick when I try to eat higher carbs to get metflex. Do I gradually increase carbs?
• Have you researched eating based on your menstrual cycle?

Top Takeaways:

• A common misconception about metabolism
• Six reasons why metabolic adaptation occurs
• Telltale signs it might be time for a diet break
• How to strategically increase carb intake after long term keto/low carb

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today is a solo Q&A for you all! Thank you Ketobrick for sponsoring the Friday episodes of MetFlex and Chill for the month of October!
• [0:00] Use the code METFLEXLIFE when you purchase at ketobrick.com to be entered to win a free month supply of keto bricks!
• [0:30] Question: How long can someone be in a calorie deficit for weight loss before it's no longer effective?
• [1:00] The concept of nutritional periodization
• [4:30] The Thermic Effect of Food: #1 Reason All Calories Are NOT Equal
• [11:30] Signs it may be time to take a diet break
• [17:00] Question: I'm 65 pounds down with keto but can't get below 200 ever. I'm doing CrossFit and watching calories? What do I do?
• [20:30] Do I Need To Track Macros To Lose Weight? And Common Mistakes When Tracking Macros
• [23:30] In order to build muscle you should be following a program that includes hypertrophy training
• [24:30] Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
• [25:30] Check out Rachel's exercise programs at metflexlife.com
• [25:30] Question: I feel sick when I try to eat higher carbs to get MetFlex. Do I gradually increase carbs?
• [26:00] Episode 21: The Science of Metabolic Flexibility with Dr. Mike T Nelson
• [29:30] Consuming naked carbs could be contributing to ill feelings
• [31:00] Question: Have you researched eating based on your menstrual cycle?
• [31:30] Episode 9: Stress and Fat Loss, Hormone Balance, and Carb Cycling with Ali Miller or Episode 48: Hormones, Birth Control, Carb-Ups, Sleep Hygiene, Resistance Training, & More! with Dr. Jaime Seeman
• [33:00] Shout out to Ketobrick for sponsoring MetFlex and Chill for the month of October! Use the code METFLEXLIFE when you purchase to be entered to win a free month supply of keto bricks!
• [33:30] If you're enjoying this podcast the best way to help grow it is to take a screenshot and share it to your instagram story and tag @rachelgregory.cns or if you want to be really helpful you can leave a review on the Itunes podcast app!

THINGS MENTIONED IN THIS EPISODE:

• The Thermic Effect of Food: #1 Reason All Calories Are NOT Equal
• Do I Need To Track Macros To Lose Weight?
• Common Mistakes When Tracking Macros
• Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
• Episode 21: The Science of Metabolic Flexibility with Dr. Mike T Nelson
• Episode 9: Stress and Fat Loss, Hormone Balance, and Carb Cycling with Ali Miller
• Episode 48: Hormones, Birth Control, Carb-Ups, Sleep Hygiene, Resistance Training, & More! with Dr. Jaime Seeman

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

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

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

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

Listeners can find Dr. Paul Saladino at his websites www.heartandsoilsupplements.com and www.thecarnivorecodebook.com, on Instagram @carnivoremd and twitter @carnivoremd.

Dr. Paul Saladino is the leading authority on the science and application of the carnivore diet. He has used this diet to reverse autoimmune issues, chronic inflammation, and mental health issues in hundreds of patients, many of whom had been told their conditions were untreatable.

He is the host of the popular Fundamental Health podcast and the author of the bestselling book, The Carnivore Code. Dr. Saladino is board certified as a Physician Nutrition Specialist and in psychiatry and completed residency at the University of Washington. He lives in Austin, TX and can frequently be found exploring wild places when he is not writing, researching, or working with clients.

In this episode, we talk about how to successfully approach the carnivore diet, how to reincorporate carbs after long term strict carnivore, the value of honey, the plant toxicity spectrum and much more!

"We want to be metabolically flexible. We want to have the ability to metabolize fats and glucose. When you find a sweet spot with carbohydrate cycling, that is what you achieve." Dr. Paul Saladino

Top Takeaways:

• Common misconceptions around fiber
• Limiting linoleic acids in your diet starts with these types of oils
• Top five foods to avoid high in linoleic acid
• Top five foods to consume high in stearic acid
• Dr. Saladino's recommendation on fish oil

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Rachel gives a brief bio of today's guest Dr. Paul Saladino @carnivoremd
• [0:30] This episode includes how to successfully approach the carnivore diet and how to re-incorporate carbs back into your diet after being carnivore
• [1:00] Shout out to our sponsor NOW Foods for the month of October!
• [2:00] Rachel's NOW Foods must haves!
• [3:30] If you want to check out NOW Foods Click HERE! Use the code METFLEXLIFENOW10 for $10 off a $40 purchase
• [4:00] Rachel introduces guest Dr. Paul Saladino to the listeners
• [4:30] Dr. Saladino breaks down his medical background along with his passion for exploring the world and nature
• [6:30] Known also as the 'Carnivore Doctor'
• [7:30] A quick summary of Dr. Saladino's five tiers of how to approach the carnivore diet
• [7:30] The Carnivore Code
• [17:00] Breakdown of common misconceptions around fiber
• [21:00] Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms
• [25:00] Question: Do you think carnivore works as well for women as it does for men? And can it cause hormone issues?
• [26:30] Fundamental Health
• [31:00] Dr. Saladino's view on metabolic flexibility-specifically going from one side of the spectrum (strict carnivore or keto)
• [34:30] Question: Do you really eat honey? A deepdive into reintroducing this carbohydrate!
• [43:30] Question: What are your thoughts on pork rinds health wise?
• [45:30] Linoleic acid and why it makes you fat
• [52:00] Question: What are the top five foods high in linoleic acid versus stearic acid? The ones that you want to avoid for linoleic acid and top five, you'd want to start consuming more of for stearic acid.
• [55:00] Question: Is fish oil necessary when eating nose to tail?
• [57:30] Question: Do you include fish in your diet at all?
• [1:00:30] Question: What's your take on loose stools on carnivore and how to reintroduce veggies if one doesn't want to be a carnivore forever?
• [1:02:30] Question: Is there a spectrum for toxic to least toxic plants?
• [1:03:00] The Carnivore Code
• [1:04:00] Question: What is something that you've changed your mind about in the last year? And why?
• [1:07:00] If you're curious about Dr. Saladino's work check out his website www.heartandsoilsupplements.com and on Instagram @carnivoremd
• [1:07:00] If you're enjoying the show please share as it will help grow the show! Tag Rachel @rachelgregory.cns if you screenshot an episode and add it to your story
• [1:07:30] Thank you Now foods for sponsoring the show for the month of October! If you want to check out NOW Foods HERE! Use the code METFLEXLIFENOW10 for $10 off a $40 purchase

Studies mentioned on honey:

• Substituting Honey for Refined Carbohydrates Protects Rats from Hypertriglyceridemic and Prooxidative Effects of Fructose
• Effect of honey in preventing gingivitis and dental caries in patients undergoing orthodontic treatment
• Antibacterial Activity of Honey on Cariogenic Bacteria
• Effect of Ethiopian multiflora honey on fluconazole-resistant Candida species isolated from the oral cavity of AIDS patients

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

In today's Q&A episode Ashleigh and Rachel take on listeners' questions all about building muscle--how to track muscle gains, adequate amount of time to give yourself if you're in a building phase, supplements, shifting your mindset when stepping on the scale, and much more!

"If we could build only muscle, that would be amazing. But it doesn't work like that. We can't just build muscle and not have a little bit of body fat come with it." Rachel Gregory

"One of the biggest errors in changing your lifestyle when following a diet or workout plan is that people quit right before they start to see a change." Ashleigh Vanhouten

Today's Questions:

• Have you heard of maingaining? And if so, do you have any thoughts? Is it legit or hogwash?
• When doing a building phase, how long should you stay in it to see optimal results?
• What's a good rule of thumb to assess the ideal rate of fat gain when bulking?
• How do I track if I'm gaining muscle? And how do I know if what I'm doing is working?
• What are the best supplements to optimize muscle growth and retention?

Top Takeaways:

• Recommended amount of time to dedicate if you want to see optimal muscle growth
• A simple rule of thumb to follow when assessing rate of fat to muscle gain
• Ashleigh's advice on how to take on supplements
• One of the top researched supplements in the world

Show Notes:

• [0:00] Welcome back to another Q&A episode with Rachel and Ashleigh @themusclemaven!
• [1:00] Today's episode is a deep dive into building muscle
• [2:00] Thank you Ketobrick for sponsoring the Friday episodes of MetFlex and Chill for the month of October!
• [3:00] Use the code METFLEXLIFE when you purchase at ketobrick.com to be entered to win a free month supply of keto bricks!
• [5:00] Ashleigh and Rachel are teaming up to do a series of Q&A podcast episodes. Today's topic is primarily around building muscle
• [6:30] Question: Have you heard of maingaining? And if so, do you have any thoughts? Is it legit or hogwash?
• [14:30] Question: When doing a building phase, how long should you stay in it to see optimal results?
• [19:30] What's a mini cut?
• [24:30] Question: What's a good rule of thumb to assess the ideal rate of fat gain when bulking?
• [27:00] Rachel dives into her building phase experience and uses it as an example to not obsess over numbers--obsess over progress instead!
• [37:00] Question: How do I track if I'm gaining muscle? And how do I know if what I'm doing is working?
• [43:00] Question: What are the best supplements to optimize muscle growth and retention?
• [45:30] Creatine! It's good for so many things!
• [48:30] Creapure
• [51:00] For gut health check out bioptimizers!
• [52:00] It Takes Guts: A Meat-Eater's Guide to Eating Offal with over 75 Healthy and Delicious Nose-to-Tail Recipes
• [52:30] If you have any questions please reach out! You can find Ashleigh on Instagram @themusclemaven or Rachel @Rachelgregory.cns
• [52:30] Shout out to Ketobrick! Use the code METFLEXLIFE when you purchase to be entered to win a free month supply of keto bricks!

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

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

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

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

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

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

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

In this episode we talk about Stan's depth of knowledge in the bodybuilding industry, the principles of the vertical diet, common causes of micronutrient deficiencies, the importance of whole foods versus supplements, and more!

"It should be a lifestyle -- it should be simple, sensible, and sustainable." Stan Efferding

Top Takeaways:

• Common causes of micronutrient deficiencies and how it can affect your overall health and performance
• One mineral to add to your daily routine before and after a workout to maximize your energy levels
• Stan's view on keto and metabolic flexibility
• Stan's take on the difference between health and fitness

Show Notes:

• [3:30] Happy Tuesday! Rachel gives a brief bio about today's special guest!
• [4:00] Rachel Announces newest sponsor for the month of October! Thank you Now Foods!
• [5:00] Use the code METFLEXNOW10 for $10 off an order of $40 or more!
• [6:00] Welcome back to MetFlex and Chill! Rachel introduces Stan Efferding @stanefferding to the listeners!
• [8:30] Get Vertical! What's that all about?
• [11:00] A snapshot of the vertical diet
• [14:30] Sugar alcohols and sharting your pants
• [15:00] Fodmap diet breakdown and the sustainability behind it
• [23:00] Stan's take on why sodium is so important
• [24:30] Scant Evidence Behind the Advice About Salt
• [32:00] Question: What is your recommended ideal pre and post workout meal?
• [37:30] Question: What is your view on the ketogenic diet? Metabolic Flexibility?
• [49:30] Question: Supplements...what's worth it and what's not?
• [57:00] Question: What's something that you would tell yourself, if you could go back 10 years ago?
• [59:00] If you want to be healthy don't compete
• [1:05:00] You can find Stan Efferding at his website Stanefferding.com, on Instagram @stanefferding and on YouTube @stanefferding
• [1:05:30] If you're interested in checking out Now Foods products check it out HERE! If you're loving this episode please share with someone who might like it too and tag @rachelgregory.cns

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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 heart rate zones and how to use them during a workout, how to successfully incorporate a deload week to prevent burnout, favorite protein powders and more!

"It's important to incorporate deload weeks in any training that you're doing, so you can effectively manage fatigue [mentally and physically] and recover optimally." Rachel Gregory

Today's Questions:

• When tracking heart rate during cardio, is the benefit in keeping the heart rate up for a period of time or being able to rev it up and take it down efficiently that's making the most impact?
• How often do you take a deload week when you're lifting to gain muscle? Do you eat differently during the deload week?
• Do you recommend protein shakes for someone new to keto? If so, which one?
• Best nutritional science books?

Top Takeaways:

• A simple formula to use to calculate your max heart rate
• The different heart rate zones and how to use them
• Rachels recommendation on when it's time to take a deload week
• A list of tasty ways to use your protein powder... other than shakes
• Top nutrition science book must-haves

Show Notes:

• [0:00] Welcome back to MetFlex and Chill Q&A Friday! Rachel announces the first sponsor of the podcast! Thank you Ketobrick!
• [1:00] Ketobrick comes in six different flavors and if you're interested in trying one check them out!
• [1:30] If you use the code METFLEXLIFE when you purchase, you will be entered to win a free month supply of keto bricks!
• [2:00] Question: When tracking heart rate during cardio, is the benefit in keeping the heart rate up for a period of time or being able to rev it up and take it down efficiently that's making the most impact?
• [2:30] Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
• [6:00] A formula to calculate your max heart rate
• [7:00] A break down of the five heart rate zones: zones 1-5
• [7:30] Episode 56
• [12:00] Question: How often do you take a deload week when you're lifting to gain muscle?
• [16:00] Question: Do you eat differently during the deload week?
• [18:30] Question: Do you recommend protein shakes for someone new to keto? If so, Which ones?
• [21:00] All Calories Not Equal Blog
• [23:30] Ways Rachel uses protein powders aside from just drinking them! Protein Ice Cream Recipe, Protein Pancakes Recipe, Protein Muffins Recipe
• [24:00] Perfect Keto, Perfect Keto Collagen Powder, Active Stacks Beef Protein, Legion athletics whey protein, Legion athletics casein powder, and Organifi Complete Protein
• [25:00] Favorite protein powders!
• [25:30] Episode 43: All Things PROTEIN with Shawn Wells
• [27:00] Rachel's top book recommendations can be found HERE on Amazon
• [28:30] The Hungry Brain, Deep Nutrition, Primal Fat Burner, Wired to Eat, The Woman's Book, The Muscle & Strength Pyramid Nutrition Edition, The Art and Science of Low Carbohydrate Performance by Jeff Volek and Stephen Phinney, The Ketogenic Bible
• [30:00] Be sure to check out Ketobrick! If you use the code METFLEXLIFE when you purchase, you will be entered to win a free month supply of keto bricks!

THINGS MENTIONED IN THIS EPISODE:

• MetFlex and Chill Podcast has its first sponsor! Check out Ketobrick HERE!
• Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
• All Calories Not Equal Blog
• Episode 43: All Things PROTEIN with Shawn Wells
• Rachel's Recommended Products

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

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

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

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

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

Robert Orion Sikes is a lifetime natural, competitive bodybuilder. He started training as a junior in high school weighing a whopping 115 pounds. In the beginning, he followed traditional, "bro-dieting" wisdom which consisted of eating 6 or 7 meals a day filled with carbohydrates and very high protein. This nutritional protocol led to a downward spiral of health issues and disordered eating. After his third bodybuilding competition, Robert decided to try something new and began experimenting with a high fat, strict ketogenic approach to bodybuilding. 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.

In this episode, we talk about using a ketogenic diet for both competitive and 'gen-pop' bodybuilding, the effects of being in a continuous caloric deficit, the importance of nutritional periodization, reverse dieting, 'practicing maintenance,' pursuing business goals and more!

"When you can get to the point where your metabolism is upregulated enough that you can consume a surplus of calories and not have adverse effects, that's when you know you're doing something right." Robert Sikes

Top Takeaways:

• Why we can't put on significant muscle without a little bit of body fat coming along for the ride
• Reasons keto may have stopped working for you after a period of time
• The importance of using other metrics alongside the scale to record data
• A wise piece of advice if you're itching to start your own business

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Rachel introduces the listeners to special guest Robert Sikes @ketosavage
• [0:30] Robert chats about the early days of bodybuilding and traditional "bro-dieting" tactics
• [2:30] The concept of nutritional periodization
• [4:00] Can you talk about how you look at nutritional periodization in terms of going through cuts, going through periods of maintenance, going through periods of bulking? And what you've seen from that, and then also working with your clients?
• [11:30] Roberts perspective of reverse dieting for the general population vs. bodybuilding competitors
• [16:00] Maintenance in terms of a range vs. a specific number
• [20:00] The effects of being in a continuous caloric deficit
• [24:00] Is it possible to build as much muscle at maintenance level intake vs. a higher surplus?
• [26:00] Why can't we just put on muscle and not put on body fat?
• [27:30] What should you do when keto works fantastic until it doesn't? Three years later and gaining weight again.
• [34:00] I know you promote high fat? Is there any reason to taper fat down and increase protein?
• [37:30] What's your viewpoint on this concept of metabolic flexibility?
• [44:00] How long do you plan to keep up that amount of muscle? It seems super time-consuming.
• [47:00] Why would someone begin losing muscle, not enough calories, or not enough exercise?
• [49:00] Robert dives into the early stages of his business ideas and how he became a serial entrepreneur. In a great way!
• [1:01:30] What's something that you've changed your mind about in the last year? And why?
• [1:04:00] Episode 39: Becoming Lady Savage with Crystal Sikes
• [1:06:00] You can check out all of Roberts' businesses here: Keto Brick, Live savage, apparel, Keto Savage

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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 all things cardio in relation to its effectiveness with fat loss, body recomposition, overall health and more!

"Cardio should be incorporated in some form into your training. But know that you do need to do this strategically and with purpose in order to get optimal results." Rachel Gregory

Todays Questions:

• When it comes to cardio, when should you incorporate steady-state, interval, and/or sprint style cardio into your strength training?
• What is your take on the very popular 20 minute HIIT training exercise programs?

Top Takeaways:

• The two main systems your body uses to create ATP AKA Energy
• Two guidelines Rachel bases her cardio recommendations on to optimize results
• Nutrition, resistance training, cardio -- the hierarchy to efficiently reaching your goals
• One key factor to pay attention to that often gets ignored during your fitness journey
• Health benefits of aerobic cardio training

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Rachel takes a deep dive into all things cardio!
• [1:30] Question: When it comes to cardio, when should you incorporate steady state interval and or sprint style cardio into your strength training regimen
• [4:00] Two main energy systems that produce ATP: Aerobic System and Anaerobic System
• [3:40] The anaerobic system has two subdivisions: Anaerobic Lactic System and the Anaerobic-Alactic System
• [7:00] First energy system: Aerobic System (with oxygen) a.k.a long term energy or longer than 2-3 minutes
• [9:30] Second energy system: Anaerobic System (without oxygen) a.k.a short term energy
• [9:30] Anaerobic Lactic System explained - without oxygen with lactate
• [14:00] Anaerobic A-Lactic System explained - without oxygen without lactate
• [17:00] Episode 33: Top 5 Supplements Everyone Should Consider with Shawn Wells
• [18:00] Two guidelines Rachel bases her cardio recommendations on to crush your goals
• [18:30] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell
• [27:30] A breakdown on cardio as a stressor and why it's important to strategically add it to your regimen
• [32:30] Question: What is your take on the very popular 20 minute HIIT training exercise programs?
• [36:00] EPOC: excess post exercise oxygen consumption
• [40:00] Benefits of aerobic training
• [43:30] Question (to be continued!): When tracking heart rate during cardio is the benefit in keeping the heart rate up for a period of time, or being able to rev it up and take it down efficiently that makes the most impact.
• [48:00] If you have further questions about this episode or in general, please reach out @rachelgregory.cns or visit her website

THINGS MENTIONED IN THIS EPISODE:

• Episode 33: Top 5 Supplements Everyone Should Consider with Shawn Wells
• Episode 45: The Science of Body Recomposition with Dr. Bill Campbell
• Proper Exercise Programming and Planned Movement are Necessary

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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.).