MetFlex and Chill

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

Listeners can find Dr. Ben Bikman at his website getHLTH.com , and on Instagram @benbikmanphd, on twitter @benbikmanphd, and facebook benjaminbikmanphd

Dr. Ben Bikman earned his Ph.D. in Bioenergetics and was a postdoctoral fellow with the Duke-National University of Singapore in metabolic disorders. Currently, his professional focus as a scientist and associate professor (Brigham Young University) is to better understand the role of elevated insulin in regulating obesity and diabetes, including the relevance of ketones in mitochondrial function.

In today's episode, we're chatting all about insulin! Dr. Ben Bikman answers many common questions related to insulin's role in metabolic health, fat loss, building muscle, menopause, cancer, pregnancy, and much more!

"Someone who is experiencing metabolic inflexibility, is stuck primarily in glucose burning mode and it's the [chronically] elevated insulin keeping them there." Dr. Ben Bikman

Today's Questions:

• Why is insulin important to control for long term health? And what happens in your body when you have chronically elevated insulin levels?
• Does insulin resistance directly cause fat gain?

• Can insulin resistance impact our ability to build and maintain muscle?

• What is your viewpoint on working to become as metabolically flexible as possible in both directions, and potentially incorporating a cyclical ketogenic approach or a low carb approach?
• Does menopause cause or increase insulin resistance?
• How often should we test fasting insulin?
• Can insulin be too low?
• Do you think that testing fasting insulin will become more common as we start to learn more about it?
• What's the relationship between lower insulin, basal metabolic rate, and enhanced energy expenditure?
• A1C versus insulin in terms of prediabetes, and type two diabetes is A1C a correct indicator?
• Is it possible to completely reverse insulin resistance permanently?
• What is your view on the metabolic benefits of ketogenic diets before weight loss? For example, If you have two isocaloric diets --one low carb, the other low fat -- keeping weight constant, will there be different implications on metabolic health?
• Fructose versus glucose when it comes to insulin?
• What is the relationship between insulin resistance and cancer?
• I am 28 weeks pregnant and have been low carb for 10 years. I failed my one hour oral glucose tolerance test. How do I pass the three hour test?

Top Takeaways:

• Three main causes of chronic insulin resistance
• Ben's 'rules' on each macronutrient explained
• A 'poor man's method' on how to check your insulin sensitivity
• One drink to avoid giving to your children
• Two types of cancer that are powerfully linked to insulin resistance

Show Notes:

• [0:00] Welcome back to MetFlex and Chill- Rachel introduces guest Dr. BenBikman @benbikmanphd
• [2:00] Question: Why is insulin important to control for long term health? And what happens in your body when you have chronically elevated insulin levels?
• [6:00] Question: Does insulin resistance directly cause fat gain?
• [12:00] Two variables to focus on to help elevated insulin levels: avoid glucose spiking foods and practice better sleep habits
• [13:00] Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease-and How to Fight It
• [13:30] Question: Can insulin resistance impact our ability to build and maintain muscle?
• [16:30] Question: What is your viewpoint on working to become as metabolically flexible as possible in both directions, and potentially incorporating a cyclical ketogenic approach or a low carb approach?
• [26:30] Question: Does menopause cause or increase insulin resistance?
• [28:30] Question: How often should we test fasting insulin?
• [30:00] Question: Can insulin be too low?
• [31:00] Question: Do you think that testing fasting insulin will become more common as we start to learn more about it?
• [34:00] Question: What's the relationship between lower insulin, basal metabolic rate, and enhanced energy expenditure?
• [42:30] Question: A1C versus insulin in terms of prediabetes, and type two diabetes is A1C a correct indicator?
• [44:30] Fasting Insulin Test
• [45:00] Question: Is it possible to completely reverse insulin resistance permanently?
• [47:30] Question: What is your view on the metabolic benefits of ketogenic diets before weight loss? For example, if you have two isocaloric diets -- one low carb, the other low fat -- and keeping weight constant, will there be different implications on metabolic health?
• [52:30] Question: Fructose versus glucose when it comes to insulin?
• [54:00] Question: What is the relationship between insulin resistance and cancer?
• [56:00] Question: I am 28 weeks pregnant and have been low carb for 10 years. I failed my one hour oral glucose tolerance test.. How do I pass the three hour test?
• [58:00] Lactation awareness while breastfeeding and being in a state of ketosis
• [1:00:00] Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease-and How to Fight It
• [1:01:00] You can find Dr. Ben Bikman on Instagram @benbikmanphd and at his website getHLTH.com

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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

In this episode we chat about tips to replace undesired habits, remeding gut health with food, seed cycling, the concept of intuitive eating.. and more!

"You will feel so accomplished by the end of the day, just looking back at that one day and saying, 'Wow, I did it! I was able to just stick with that one day stick with the schedule.' And that's going to give you momentum into the next day." Rachel Gregory

"You don't always have to replace everything with food or with something that's going to make you feel like you're settling, right? Because if you're eating for comfort or boredom, not because you're hungry, you don't need to replace that food with a healthier food, because you don't actually need the food." Ashleigh VanHouten

Today's Questions:

• What are your thoughts around eating smaller, more frequent meals to improve metabolism and weight loss?
• Is tracking macros necessary? I feel like I like it for the structure but find it also unhealthy or monotonous.
• I started with meal plans but find it hard to stick with them because my lunches are always leftovers. Is there a planner out there I can have more ability to customize while still meeting my whole food macro goals?
• What exactly is Intuitive Eating?

Top Takeaways:

• One simple trick to get back on track if you're stress or emotionally eating
• How to replace unhealthy habits with new ones… without the cold turkey method
• If you're spinning your wheels and not seeing results with your plan.. It might be time to invest in a coach
• If you're experiencing gut distress, it might be beneficial to try an elimination type diet

Show Notes:

• [0:00] Hey Hey! Welcome back to the show! Rachel introduces the solo as a live q&a
• [2:00] Rachel and Ashleigh welcome the S&S challengers back to a live chat about boredom and emotional eating
• [6:00] Ashleigh dives into the topics covered during this episode related to: maintaining good habits while under stress, and comfort boredom/sadness eating
• [10:30] When times are stressful is when it's time to just plan for one day of good habits
• [13:30] How to replace unhealthy habits with new ones
• [18:00] Varying degrees of emotional eating and why it's important to know you're not alone
• [20:00] Muscle Maven Radio Dr. Elly Michelle | Q&A about hormones...
• [24:00] If you want to change your attitude towards food and the guilt associated with eating.. Check out Wired To Eat by Rob Wolf
• [25:30] The way you feel about food is the way your body metabolizes it
• [27:30] Question: What are your thoughts around eating smaller, more frequent meals to improve metabolism and weight loss?
• [33:00] Dr. Michael Russo, MD The Gut Health Doctor you might want to check out if you have gut health questions
• [35:30] I ate pizza and then the next day I got my period.. Does anyone have that issue?
• [36:00] Episode 16: Blood Sugar Tracking & Fat Loss, Irregular Cycles, and Keto & Breastfeeding Tips, Seed Cycling Part One, Seed Cycling Part Two
• [37:30] Episode 48: Hormones, Birth Control, Carb-Ups, Sleep Hygiene, Resistance Training, & More! with Dr. Jaime Seeman
• [40:30] The Dutch Test: Full Hormone Panel
• [42:30] Question: Is tracking macros necessary? I feel like I like it for the structure but find it also unhealthy or monotonous
• [47:30] Metabolic Flexibility could be considered the healthier approach to 'If it fits your macros'
• [49:30] Question: I started with meal plans but find it hard to stick with them because my lunches are always leftovers. Breakfasts are pretty simple. Is there a planner out there I can have more ability to customize while still meeting my whole food macro goals.
• [56:30] What exactly is Intuitive Eating?
• [59:00] The Hungry Brain
• [59:30] Atomic Habits

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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 Kristi Storoschuk at her website www.krististoroschuk.com or (www.getoldslowly.com), on Instagram @krististoroschuk and on twitter @krististors.

Kristi Storoschuk, BSc (Hons.) is a science communicator with a research focus on ketogenic diets, metabolic therapies, and fasting for health optimization. She currently works alongside the world's leading ketogenic researchers providing scientific education for the mainstream audience. Outside of her research, you will find her traveling the world, doing CrossFit, and optimizing her health through diet and lifestyle.

In this episode, we chat about Kristi's experiences with different diet protocols, how to use carbs as a tool while doing keto, the difference between nutritional ketosis and exogenous ketosis..and much more!

"We want our bodies to use whatever fuel we throw at it because at the end of the day, basically every chronic disease is associated with metabolic inflexibility, insulin resistance, and systemic inflammation." Kristi Storoschuk

Top Takeaways:

• How to shift your mindset to look at diets on a spectrum versus 'one diet fits all' mindset
• The difference between nutritional ketosis and exogenous ketosis
• Why too many veggies could be a negative thing for your gut health
• The importance of utilizing both fuel sources to maintain metabolic flexibility

Show Notes:

• [0:00] Welcome back to MetFlex and Chill- Rachel introduces Kristi Storoschuk @krististoroschuk to the show
• [0:30] Kristi's background and path leading into the health, wellness and holistic health
• [4:30] Experimenting with different diets and CrossFit
• [9:00] A breakdown of the view of calories and plant based foods in the health space
• [13:30] Experimenting with the carnivore diet and some side effects felt during Crossfit
• [16:00] Possible side effects of consuming too many plants/vegetables
• [27:30] Kristi's view on the ketogenic diet involves… carbs!?
• [28:00] Episode 9: Stress and Fat Loss, Hormone Balance, and Carb Cycling with Ali Miller
• [28:30] Episode 6: Women's Health and Related Keto Issues Specific to Women with Dr. Jaime Seeman
• [31:00] Instead of looking at food as a diet, look at the diets as a spectrum
• [35:00] Questions: Do you think that the carbs played a role in helping you to regain your period? Or do you feel like it was just because you increased your calorie intake?
• [46:00] Kristi's views on exogenous ketones and benefits of using them
• [49:00] The difference between nutritional ketosis and exogenous ketosis
• [57:00] Question: Is there anything that you've changed your mind about in the last year and why?
• [57:30] View on meat and carbohydrates in the diet!
• [59:00] It comes down to whole foods… and lack of food access sometimes
• [59:30] You can find Kristi on instagram @krististoroschuk or on her website https://krististoroschuk.com/

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

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

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

To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/

Join Rachel's weekly newsletter: https://www.metflexlife.com/newsletter

In this episode, I dive into common causes of bloating and how to remedy them, tips around fasting and time-restricted eating, how to align training to crush your goals in a fasted or fed state, and more!

"You want to make sure that you're in a parasympathetic state [when eating] because that's when you'll optimize digestion." Rachel Gregory

Today's Questions:

• Causes of bloating after eating? I start the day with a flat stomach and end it feeling pregnant.
• What's the difference between intermittent fasting and time-restricted feeding?
• Does training outside of your eating window while doing intermittent fasting impact your body in a negative way?

Top Takeaways:

• Common causes of bloating and tips to decrease bloating
• One super helpful tip to start the production of digestive enzymes
• Two at-home tests to try if you think you have low stomach acid
• Tips around fasting and time-restricted eating to best suit your goals

Show Notes:

• [0:00] Welcome back to another Q&A episode! If you're enjoying this podcast and think someone will too please share :) :) take a screenshot, tag @rachelgregory.cns on Instagram
• [0:30] If you're interested in more podcast episodes, 1-on-1 coaching, recipes, free educational content and much more.. visit my website: www.metflexlife.com
• [1:00] Question #1: Causes of bloating after eating? I start the day with a flat stomach and end it feeling pregnant.
• [2:00] The most common causes of bloating!
• [2:30] Bloating cause #1: Not chewing your food enough
• [3:30] Food preparation and preparing your body to eat actually starts the production of digestive enzymes
• [4:30] Bloating cause #2: Lacking the necessary amounts of digestive enzymes
• [5:00] Episode 22: Veggies & Bloating, How To Know If You're Metabolically Flexible, Low Energy During HIIT, The Lion Diet, and More!
• [5:00] Bloating cause #3: Drinking too much fluid while you're eating
• [6:00] Bloating cause #4: Eating in a stressed-out state or focused on something else while you're eating
• [7:00] Bloating cause #5: Distracted while eating i.e focusing on t.v, phone, etc.
• [7:30] Bloating cause #6: Veggies
• [8:00] If you're interested in tips and tricks on how to properly cook vegetables to decrease bloating check out Episode #22
• [8:30] Bloating cause #7: Low stomach acid
• [8:30] Episode 12: Pre-Workout Nutrition, Testing for Low Stomach Acid, and the Truth About Spiked Seltzer
• [9:00] Bloating cause #8: eating too large of portion size and eating foods that cause food allergies or intolerances
• [11:30] Bloating cause #9: Consuming too many sugar alcohols
• [12:30] Bloating cause #10: Chewing gum!
• [13:30] Bloating cause #11: Drinking carbonated H2O
• [14:30] Question #2: What's the difference between intermittent fasting and time-restricted feeding?
• [16:00] Common approaches to intermittent fasting
• [18:30] Time-restricted feeding
• [20:00] Question #3: Does training outside of your eating window while doing intermittent fasting impact your body in a negative way?
• [23:00] Thanks for listening! Remember...If you're enjoying these Q&A sessions or podcasts, please make sure to share it out with your friends and family. Take a screenshot of the episode posted on Instagram and tag me @rachelgregory.cns

THINGS MENTIONED IN THIS EPISODE:

• For more tips, free content, and recipes, or to apply to work with me, visit my website
• Episode 22: Veggies & Bloating, How To Know If You're Metabolically Flexible, Low Energy During HIIT, The Lion Diet, and More!
• Episode 12: Pre-Workout Nutrition, Testing for Low Stomach Acid, and the Truth About Spiked Seltzer
• Intermittent Fasting tools

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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. Jill Crista at her website https://drcrista.com, and on Instagram @drjillcrista

Dr. Jill Crista is a naturopathic doctor, best-selling author, and internationally recognized educator on mold illness. She helps people recover their health after exposure to toxic mold.

Dr. Crista is the author of Break The Mold: 5 Tools To Conquer Mold and Take Back Your Health. She also provides online training for medical practitioners to help them become Mold-Literate; to efficiently and effectively identify and treat their mold-sick patients.

In this episode, we talk about the effects of mold on the body, what to look out for if you think you have a mold issue in your environment, how to rid mold without a prescription, and much more!

"When I left school, mold was taught to me as an allergy. And it is that, but it's so much more than that..." Dr. Jill Crista

Top Takeaways:

• The mycotoxins in mold act as weapons against protein synthesis which could be hindering your muscle building potential
• Common foods you should store in your fridge and freezer instead of your pantry
• Top herbal remedies to use to protect your body from mold exposure
• Five general methods to use to repair your body from mold exposure

Show Notes:

• [0:00] Welcome back to Metflex and Chill-Rachel introduces Dr. Jill Crista to the listeners
• [0:30] Dr. Crista gives her background in the natural medicine field and being a naturopathic doctor
• [4:00] What is mold? How does mold manifest? What are some signs and symptoms that you've been exposed to mold?
• [7:00] Is mold visible to the eye? Where to look for mold in your home!
• [8:00] Dr. Crista's comparison to mold symptoms and alcohol: "breathe moldy air.. get drunk."
• [11:00] The relationship between mold and allergies and how the relationship between the two can manifest
• [14:00] Developing onset allergies and how it could be related to mold
• [16:30] Mold and Protein Synthesis: The reason why you might not be seeing results in the gym
• [20:00] Ways to test for mold in your home
• [20:30] Dr. Crista's mold questionnaire: https://moldquiz.com
• [22:00] One way to test is called a urinary mycotoxin test
• [24:30] Tips on what to do if you've been exposed to mold
• [25:00] The first step: avoidance!
• [29:30] Common foods you should store in the fridge/freezer… not in the pantry!
• [31:00] Dr. Crista's general methods for repairing your body from mold. First, avoidance. Second, fundamentals. Third, protecting your body from more mycotoxins. Fourth, repair. Fifth, fight the mold!
• [34:30] The Ketogenic Diet could help treat symptoms of mold toxins in your body
• [37:00] Milk Thistle: a mold remedy!
• [41:30] Time frames for avoiding a moldy living or work space
• [44:30] How mold impacts protein synthesis
• [48:30] Dr. Crista's book is called Break the Mold: Five tools to conquer mold and take back your health. You can visit her website https://drcrista.com for tools and blogs or find her on Instragram @drjillcrista and Facebook @drjillcrista
• [49:00] If you're a practitioner and may be interested in learning about mold in your practice check out this course called: Are you missing mold?

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

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

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

To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/

Join Rachel's weekly newsletter: https://www.metflexlife.com/newsletter

In this episode, I dive into the key components of why mindless and emotional eating occur, simple workout splits to maximize your training, and how to turn a cheat meal into a treat meal without the guilt!

"The biggest thing to realize is awareness is the first step. Finding ways to create awareness around your behaviors is the most important thing you can do. That will help you start to learn how to work towards changing and adapting these behaviors, and creating better habits that work for you, rather than against you." Rachel Gregory

Todays Questions:

• I know I'm not hungry, but I have the 'wanting' to eat food. What is the reasoning for this?
• Do you ever do full-body workouts or only focus on specific muscle groups a day?
• What are some recovery tips you can share after having drinks and a cheat meal?

Top Takeaways:

• Emotional and mindless eating could be caused by an evolutionary mismatch.
• Awareness before any change is the most important step for a successful outcome.
• The 5 key movement patterns to hit all the necessary muscle groups within your training.
• If you're going through a constant restrict-binge-restrict cycle.. It might be time to invest in a coach.

Show Notes:

• [0:00] Welcome back to another Q&A episode! New business name: MetFlex Life
• [0:30] If you're interested in podcasts, 1-on-1 coaching, recipes, free educational content and much more.. visit my website: www.metflexlife.com
• [1:00] If you're enjoying this podcast and think someone will too PLEASE SHARE! :) take a screenshot, tag @rachelgregory.cns on Instagram
• [1:30] Question #1: I know I'm not hungry, but I have the 'wanting' to eat food. What is the reasoning for this?
• [2:30] Stephan Guyenet - The Hungry Brain
• [3:30] The conflict between the conscious brain and non-conscious brain
• [7:30] The concepts of moderation vs. abstinence
• [8:30] The dopamine effect: hyper palatable food that causes our brain to want more
• [12:00] Emotional and mindless eating can turn into a habit
• [13:00] Check out the Emotional Eating Blog on my website for step-by-step guidance
• [14:30] Question #2: Do you ever do full-body workouts or only focus on specific muscle groups a day?
• [15:30] Three main variables that actually build the foundation of your training program
• [16:00] First is Volume - total amount of work that's performed, Second is intensity - the amount that you're lifting or the intensity of effort
• [18:00] Third is frequency - how you spread your training out throughout the week
• [18:30] Downfalls of body part splits or training one muscle group per day (AKA 'bro splits')
• [20:00] Five key muscle movement patterns to hit all the necessary muscle groups
• [23:00] Episode 32: Building an anti fragile core: the secret to sexy and functional abs
• [28:30] Question #3: What are some recovery tips you can share after having drinks and a 'cheat meal'?
• [31:00] Biggest key to successfully come back from a cheat meal.. Plan ahead and know what your goal is
• [32:00] Calorie cycling and implementing refeeds
• [34:00] If you're going through a binge-restrict cycle, it might be time to invest in a coach!
• [36:00] NEAT! (Non-Exercise Activity Thermogenesis)
• [37:00] Thank you for listening to this episode!
• [37:30] If you enjoyed the episode, as always, please share it out to your friends and family. And help me spread the word about the show. Take a screenshot of the episode and tag me in your story @rachelgregory.cns on Instagram

THINGS MENTIONED IN THIS EPISODE:

• Rachel's new website: www.metflexlife.com
• Stephan Guyenet - The Hungry Brain
• Emotional Eating Blog
• Episode 32: Building an anti fragile core: the secret to sexy and functional abs

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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 at http://ashleighvanhouten.com/, and on Instagram @themusclemaven.

Ashleigh is a health and fitness podcaster, writer, speaker, and self-proclaimed muscle nerd. She has been a writer for Paleo Magazine for seven years, and she hosts the Muscle Maven Radio podcast, interviewing some of the leading minds in exercise and nutrition methodology and ancestral health and wellness. Ashleigh is a nationally ranked natural figure competitor and also dabbles in Strongman, powerlifting, arm wrestling and BJJ, although her biggest hobby is trying to convince people to eat organ meat – she's written a cookbook called It Takes Guts and it's available now on Amazon.

In this episode, Ashleigh and I chat about the numerous benefits that come from incorporating organ meats into your diet, the unpopular truth of what it takes to actually build a muscular, 'toned' physique, how to be intentional with your goals during the current pandemic..and lots more!

"If you want to make significant body composition changes, you're going to have to be willing to eat more than you think you should, especially if you live in a caloric deficit all the time." Ashleigh Vanhouten

"My focus now, and in the next eight months, is doing my best to be comfortable with being uncomfortable." Rachel Gregory

Top Takeaways:

• Debunking the misconceptions of eating organ meats
• How to prioritize your goals mentally, emotionally, and physically during this pandemic
• The unpopular truth behind looking 'toned' and gaining muscle for women
• The importance of prioritizing recovery to reach your goals

Show Notes:

• [0:00] Rachel dives into what today's show is all about with guest Ashleigh Vanhouten
• [1:30] Don't forget to screenshot, tag @rachelgregory.cns, and post to instagram!
• [2:30] Welcome back to MetFlex and Chill- Rachel introduces the listeners to Ashleigh Vanhouten @themusclemaven
• [3:30] Episode 3: Building A Confident, Flexible, Badass with Ashleigh VanHouten
• [5:30] Episode 42: Fasting Q&A with Ashleigh VanHouten
• [5:30] Ashleigh gives the listeners a quick background about herself
• [9:00] A dive into Ashleigh's cookbook: It Takes Guts
• [14:30] Why would you want to eat organ meats?
• [20:00] Where to find good quality organ meats - hint: start local
• [20:30] Online sources: US Wellness Meats, Belcampo, Crowdcow
• [22:30] A misconception behind eating liver and kidneys
• [26:00] The Sacred Cow: Diana Rodgers
• [27:00] Ashleigh's recommendations on which organs are most palatable to start with!
• [35:30] Quarantine positives… yes, it comes down to practicing gratitude!
• [36:30] Quarantine goals: mentally, physically, and emotionally
• [50:30] Rachel chats about her current physique goals around building muscle
• [52:30] Ashleigh's opinion about gaining weight to build muscle
• [57:30] Instant gratification vs. long term goals for building muscle
• [1:02:00] The importance of recovery after a workout
• [1:07:00] Ashleigh's book It Takes Guts is on pre order now!
• [1:07:30] You can find Ashleigh on Instagram @themusclemaven, on her website, and if you want to check out her podcast: Muscle Maven Radio!

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

Listeners can find Dr. Jaime Seeman on her website, on YouTube at Doctor Fit and Fabulous, and on Instagram @doctorfitandfabulous.

Dr Jaime Seeman is a board certified Obstetrician and Gynecologist practicing in Omaha, Nebraska. She has a Bachelor of Science degree in Nutrition, Exercise and Health Sciences and graduated medical school, completing her OBGYN residency at The University of Nebraska Medical Center.

Dr. Seeman is in private practice at Mid City OBGYN offering a full range of services in obstetrics, gynecology, robotic surgery and primary care. She is a fellow in Integrative Medicine at The University of Arizona School of Medicine and a board certified ketogenic nutrition specialist through The American Nutrition Association.

She has a passion for fitness, preventative medicine and ketogenic therapy not only in her medical practice but in her own life. She is married to her husband Ben, a police Sergeant and has three young daughters. Dr. Seeman was crowned Mrs Nebraska 2020 and will make a run for Mrs. America in the fall. She also appeared on the NBC Titan games with Dwayne "The Rock'' Johnson placing in the Top 6.

In this Q&A episode with Dr. Jaime Seeman we chat about the complexities related to hormones, carbs and menstrual cycles, birth control, and much more!

"I think the goal is to get to a point where you can still eat carbs, but maintain insulin sensitivity and have the best of both worlds with this dual fuel mentality of baseline fat oxidation, and using carbs for more performance and things like that." Dr. Jaime Seeman

Top Takeaways:

• Best phase to carb up during your menstrual cycle
• If you take an oral contraceptive you may need this supplement
• Simple strategies to adopt to get the most out of your sleep
• A common misconception around resistance training you need to forget

Show Notes:

• [0:00] Live Q&A with Dr. Jaime Seeman
• [1:00] Dr. Jaime introduces herself to the group and gives a brief background
• [1:30] Dr. Jaime's 5 Pillars to health: nutrition, exercise, sleep, stress, and environment
• [2:30] Question: How long can I expect it to take to restore my cycle by implementing carb ups? When you have HPA axis dysfunction?
• [5:00] Leptin, Ghrelin and the relationship between the two hormones
• [7:00] Question: Do you recommend carbing up around parts of your cycle versus what works for your lifestyle?
• [7:30] Phases of menstrual cycles and when it's best to implement carb ups
• [9:30] Question: If a woman has an endometrial ablation and does not have a cycle. How do they know when or what the hormones are doing?
• [11:00] Question: What is the gold standard hormone test?
• [14:30] Question: On average, how long does it take to get your period back after you have an IUD removed?
• [16:00] Question: What are your beliefs on different birth controls, and which is best in the long term as some can have negative consequences? Or is there a better alternative? (i.e condoms, timing, etc.)
• [17:00] Three categories of birth control: non hormonal, combined contraception, and progesterone only methods
• [19:00] Ramifications of a combined contraception
• [20:00] The Other Pill
• [22:30] Question: What are some important components for having good sleep hygiene?
• [25:30] Question: Can carb backloading help with sleep?
• [28:00] Question: Is there any data surrounding HRV when you start your period, or any factors that cause changes in HRV, or resting heart rate during your cycle?
• [29:30] Question: How do you change your protein amount depending on what's going on versus if you're prepping for something or everyday life. Have you ever felt bad when you eat a lot of protein?
• [34:00] Question: I have a genetic disorder, Wilson's disease. That means I can't eliminate copper normally and take a lot of zinc every day. My husband and I have been trying to get pregnant for almost a year, but I'm curious if the copper in the body can keep my body from ovulating
• [36:00] Question: Can zinc supplements offset the heavier period side effects of a IUD?
• [37:00] Question: What do you recommend for keeping regular on keto?... (yes we are talking bowel movements)
• [40:00] Dr. Jaime gives her perspective on resistance training and cardio

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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.).

Listeners can find Adam Schaeuble at MillionPoundMission.com and on Instagram @MillionPoundMission

Adam Schaeuble aka The PHD (previously heavy dude) hit a rock bottom moment in his life where he weighed 327lbs. He then went on his own 100lb weight loss journey and as he was on this journey he started to inspire people in his home town to join him. He started a gym and a bootcamp program and helped his hometown lose over 35,000 lbs in five years.

Now he's the host of the top-ranked health podcast The Million Pound Mission where his goal is to inspire one million pounds of healthy results (which he tracks on his website millionpoundmission.com

In this episode we talk about Adam's million pound mission, critical steps to adopt now to crush your goals, why practicing mindfulness is just as important as exercise..and much more!

"I'm all about the law of attraction, but you can't spell attraction without action. You have to go out and act in line with your goals." Adam Schaeuble

Top Takeaways:

• 7 necessary steps to implement for long term weight loss
• Key reasons manifesting mindfulness practices will lead to success
• What's this implementation alarm challenge??
• Seriously simple strategies to align your short and long term goals
• How to artfully grow a stoic personality

Show Notes:

• [0:00] Welcome back to the show! Rachel welcomes Adam Schaeuble @MillionPoundMission to the listeners
• [1:30] Adam introduces himself and gives his backstory helping his hometown
• [4:30] How Adam coined his name PhD(previously heavy dude)
• [10:00] "I don't care if you're keto or low carb or metflex or, you know, even like a vegetarian... I don't want you on the standard American diet..that's what's killing people."
• [11:30] The first hundred pounds fell off by implementing good habits and affirmations
• [15:30] 7 necessary steps for long term weight loss success
• [17:00] Step one: Operate from a ROCK SOLID GAME PLAN
• [18:00] Step two: choose an appropriate amount of time- Adam recommends a 28 day plan
• [19:00] Step three: Have a purpose for your workouts
• [20:00] Step four: thinking strategically about your transformation and danger zones
• [24:30] Step five: Accountability anchor points: set yourself up to succeed
• [27:00] Step six: Find a tribe of like minded people: Community!
• [28:30] Gretchen Rubin: The Four Tendencies
• [29:30] Step seven: Consistency over time
• [32:00] Building a strong mindset and practicing mindfulness
• [32:30] Ryan Holidays Books: Meditations on strategy and life
• [33:00] Adam dives into how he built his life around a 5 year plan by living by a lifestyle rehabilitation statement
• [39:00] Placing value on both short and long term goals
• [40:00] Manifesting a positive attitude on what you can control
• [48:30] podcastingbusiness.school
• [49:00] Take action! Adam's implementation alarm challenge

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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 today's Q&A episode, we're chatting all about how to master the art of maintenance, the importance of investing in a coach to bust through a plateau, a common misconception about the ketogenic diet, and much more!

"When we're talking about maintaining, it's important to realize that what's more important than the diet itself and the fat loss itself... is what happens afterwards." Rachel Gregory

Todays Questions:

• How do you find a healthy weight?
• How do I figure out my maintenance calories and activity level with a Fitbit?
• What's your opinion on fit tracks and other scales that are supposed to measure more than just weight?
• The best fasting/keto protocol once you've reached your goal body fat and want to maintain?
• How do you plan out your cuts and refeeds (How much to cut? How much to refeed?)

Top Takeaways:

• If you've hit a plateau or feel like you're spinning your wheels without getting any results, invest in a coach!
• To build muscle in the most optimal way possible, you must be at maintenance or in a slight caloric surplus
• Appetite suppression while on keto - a popular misconception?
• The most accurate way to find your maintenance caloric intake

Show Notes:

• [0:00] Intro to the episode! Third round of the Keto for Women program starts August 24th, 2020! Follow THIS link to sign up!
• [1:30] How do you find a healthy weight?
• [2:30] Is it possible to gain weight on the ketogenic diet?
• [3:30] Apply for one-on-one coaching with Rachel
• [5:00] How do I find a healthy, achievable amount of muscle weight to gain?
• [5:00] To build muscle you need to follow a progressive, well-structured resistance program
• [9:30] Rachel breaks down a common misconception while following the ketogenic diet
• [12:00] How to figure out my maintenance calories and activity level with a Fitbit?
• [13:00] Using a Fitbit as a means to gather data for feedback
• [15:00] Rachel's recommendations to find your maintenance caloric intake
• [17:00] The scale doesn't always matter but sometimes it does
• [22:30] What's your opinion on fittracks and other scales that are supposed to measure more than just weight?
• [26:00] The reasons you may get skewed results from scales that are supposed to measure more than just body weight
• [28:00] What is the best fasting/keto protocol once you've reached your goal body fat and want to maintain?
• [28:30] Maintenance comes back to creating lifestyle habits
• [33:00] How do you plan out your cuts and refeeds? How much to cut? How much to refeed?
• [34:00] If you're interested in a specific topic discussed check out Rachel's website
• [40:30] How often is typical refeeding?
• [43:00] Episode 36: Building Muscle And...Losing Body Fat, Liberating Carbs, Fasting & Aging
• [43:30] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell
• [43:30] Thank you for listening! If you're enjoying this podcast and think someone will too PLEASE SHARE! :) take a screenshot, tag me @rachelgregory.cns on Instagram
• [44:00] Only a few spots left in the Keto For Women Program if you're interested.. Sign up HERE!

THINGS MENTIONED IN THIS EPISODE:

• Keto For Women Program!
• Rachel's Exercise Programs
• Blog on How To Use The Scale Appropriately
• Episode 36: Building Muscle And...Losing Body Fat, Liberating Carbs, Fasting & Aging
• Episode 45: The Science of Body Recomposition with Dr. Bill Campbell

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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.).