MetFlex and Chill

Listeners can find Dr. Bill Campbell on Instagram @billcampbellphd.

Dr. Bill Campbell is a Professor of Exercise Science and Director of the Performance & Physique Enhancement Laboratory at the University of South Florida. His research is focused on helping people optimize their physiques within a maintainable lifestyle. He is a litigation consultant/expert witness related to dietary supplementation, a Certified Strength & Conditioning Specialist, and holds the status of "Fellow" of the International Society of Sports Nutrition where he recently served as the organization's President.

In this episode we talk about habits to adopt to build the body you want for life, the consequences associated with endless dieting, the science behind diet breaks and refeeds, and much more!

"My research focus is to help people optimize their physiques within a maintainable lifestyle." Bill Campbell

Top Takeaways:

• Two game changing factors in body recomposition: resistance training & protein intake
• Caloric restriction consequences when dieting for an extended amount of time
• Strategic ways to maintain an optimal physique!
• How to incorporate diet refeeds and still lose body fat

Show Notes:

• [2:30] Welcome back to the show! Rachel welcomes Dr. Bill Campbell @billcampbellphd to the listeners
• [5:00] Dr. Bill Campbell gives his background finding his passion
• [7:00] A dive into body recomposition
• [9:30] Dr. Bill Campbell gives context to his research focus
• [10:00] Gaining muscle and losing body fat at the same time - is it possible?
• [11:00] If you want to gain muscle and lose body fat.. Two scenarios that have common threads are resistance training and increased protein intake
• [14:30] Consequences of being in a caloric deficit for a extended amount of time
• [20:00] Successful tips to avoid negative consequences when dieting
• [21:00] In depth breakdown of three principles to use if you're looking to transition from a diet phase to a maintenance phase
• [27:00] It all comes back to prioritizing protein!
• [29:00] Keto is not a one size fits all diet but can be used as a tool
• [31:30] How much protein is enough protein to achieve fat loss and muscle gain?
• [34:30] "If you're trying to optimize your physique, it's going to be difficult to do that without an appreciation and an adoption of resistance training." Dr. Bill Campbell
• [37:00] Dr. Bill Campbell gives his philosophies on diet breaks and refeeds
• [39:00] The concept of non linear dieting
• [40:30] The Matador study
• [42:30] The reasonings behind why diet refeeds lead to successful results
• [51:00] Metabolic adaptation vs. metabolism 'slowing down'
• [59:00] Psychological effects of diet breaks and refeeds
• [1:07:00] Wise words to remember when browsing social media highlights
• [1:011:00] Listeners can find Dr. Bill Campbell on instagram @billcampbellphd and view his recent study on Diet Breaks HERE.

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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 Q&A episode, I'm diving into several strategies to help maximize the effectiveness of bodyweight exercises for building muscle, the top 3 (+1) pre-workout supplements I use and recommend, the efficacy of BCAAs, and how to shift your training if you get a terrible night's sleep!

"Muscle contraction is obviously super important and something we want to optimize when we're lifting...consuming adequate salt is important for that." Rachel Gregory

Super Coffee Giveaway Winners: Please send an email to [email protected] with your full name, shipping address, and email.

• Marissaleigh88
• Johnnyomist
• btara00

Todays Questions:

• Can I build muscle with just bodyweight exercises?
• Top 3 pre-workout supplements and why?
• Do you recommend BCAAs?
• When you've gotten a horrible night's sleep, is it better to push through a workout or take an off/light day?

Top Takeaways:

• Strategies/techniques to focus on for progressing bodyweight exercises
• 4 pre workout supplements to use to maximize your workouts
• Salt/Sodium is packed with numerous benefits aside from being an electrolyte
• How to pivot if you have a terrible night's sleep..hint: it comes down to your goals and timeline!

Show Notes:

• [0:00] Welcome back to the show! Winners announced for the @supercoffee giveaway
• [2:00] Can I Build Muscle with Just Bodyweight exercises?
• [3:30] First Strategy: unilateral or single leg or single arm work
• [4:30] Second Strategy: manipulating tempo
• [6:00] Third Strategy: manipulating points of contact to change the angles of certain movements
• [8:00] Fourth Strategy: pre fatiguing muscles using isometric holds
• [9:30] Tips around adding weight to your traditional workouts.. Get creative!
• [10:30] Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks
• [11:00] What are Rachel's top three (plus one) pre workout supplements and why?
• [11:00] Number one pre workout supplement: Caffiene!
• [14:00] Number two pre workout supplement: Sodium!
• [14:30] Reasons that salt/sodium is beneficial before a workout
• [18:00] Number three pre workout supplement: Creatine
• [18:30] Episode 33: Top 5 Supplements Everyone Should Consider with Shawn Wells
• [19:00] Number four pre workout supplement especially for keto/low carb athletes: UCan Superstarch
• [21:30] Do you recommend BCAAs (branched chain amino acids)?
• [21:30] Episode 43: All Things PROTEIN with Shawn Wells
• [23:00] The benefits of leucine, isoleucine, and valine
• [25:00] Scenarios to consider supplementing with BCAA'S or EAA'S
• [29:00] When you've gotten a horrible night's sleep, is it better to push through a workout or take an off or light day?
• [33:00] Download your FREE Optimizing Sleep Checklist!
• [33:30] If you're enjoying this podcast and think someone will too PLEASE SHARE! :) take a screenshot, tag @rachelgregory.cns on Instagram

THINGS MENTIONED IN THIS EPISODE:

• Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks
• Redmond Real Salt
• Episode 33: Top 5 Supplements Everyone Should Consider with Shawn Wells
• UCan Superstarch

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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 Shawn Wells at www.shawnwells.com, and on Instagram @ingredientologist

Shawn Wells MPH, LDN, RD, CISSN, FISSN is the world's leading nutritional biochemist and expert on Health Optimization. He has formulated over 500 supplements and patented 10 novel ingredients. Formerly a Chief Clinical Dietitian with over a decade of clinical experience, he has counseled thousands of people on natural health solutions such as keto, paleo, fasting, and supplements. He has also personally overcome various health issues including Epstein-Barr Virus, Chronic Fatigue Syndrome, Fibromyalgia, depression, insomnia, obesity, and a pituitary tumor.

As a world-renowned thought-leader on mitochondrial health, he has been paid to speak on five different continents. His insights have been prominently featured in documentaries, nationally syndicated radio programs and regularly on morning television. His expertise can help any health-conscious high achiever to better manage stress and experience higher performance and more energy through utilizing his practical holistic solutions.

In this episode we're talking ALL THINGS PROTEIN and answering some of the most common questions as they relate to protein sources, powders, aging, muscle building, and much more!

"If you're not getting enough protein, then you won't have enough skeletal muscle mass. And that is the great equalizer on the ketogenic diet in terms of carb tolerance and protein tolerance with gluconeogenesis." Shawn Wells

Top Takeaways:

• Why protein needs go up as we age
• Why the amino acid profile of the protein you consume matters..especially for building muscle!
• What exactly the 'leucine threshold' is and why it's important to understand
• Deep dive into the pros and cons of the different types of protein powders: whey, casein, collagen, beef, soy, hemp, pea, etc.
• Is the anabolic window real?
• BCAAs vs. EAAs - what's the deal?

Show Notes:

• [2:00] Introduction to the show with Shawn Wells part two
• [2:30] Mention to part one episode with Shawn Wells
• [3:30] A brief bio about Shawn's work in the health and wellness field
• [4:00] Find Shawn on Instagram @ingredientologist and his website
• [5:30] A dive into all things protein, protein powders, bcaa's and eaa's
• [6:00] Importance of protein and the importance of protein specifically related to aging
• [8:30] Phases of being anabolic and catabolic and why you need both
• [10:30] What is Sarcopenia and why it's important in terms of getting the right amount of protein as you age to optimize muscle protein synthesis
• [17:30] What is berberine? Check out the first episode with Shawn Wells
• [18:30] Amino acids: essential vs. non essential and where leucine falls between the two
• [19:00] Essential amino acids: leucine, isoleucine, and veiling
• [20:30] A breakdown of the leucine threshold
• [22:00] Leucine: where you can get it and how much is enough
• [23:30] Protein powders and the difference of whey and casein
• [24:00] Shawn gives his recommendation on the different types of whey protein powders
• [24:30] Types of whey proteins: hydrolyzed, concentrate, isolate
• [30:30] What could be contributing to stomach bloating with whey and what is A2 milk?
• [33:00] A little bit about casein and its benefits being a slow digesting protein. And milk protein isolate.
• [36:00] Shawn dives into his opinion and realistic thoughts on the anabolic window theory
• [42:30] Why your insulin spikes after a workout
• [43:00] A mention about the carb swish! Tricking your body into thinking you're consuming sugar
• [45:30] Are you getting enough of the essential amino acids from your collagen peptides?
• [49:00] How to get collagen from a quality bone broth… hint: not in your typical grocery store aisle
• [53:30] Rachel's Fave.. Protein Ice Cream!
• [54:30] Possible loopholes to look for when buying products without disclosure of a typical amino acid profile
• [58:00] A deep dive into plant based protein powders: pros and cons
• [1:00:00] International Society of Sports Nutrition Position Stand: protein and exercise
• [1:07:30] BCAA's vs. EAA's
• [1:14:30] What is the thermic effect of food?

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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 Ashleigh VanHouten on Instagram @themusclemaven

In this episode Ashleigh and Rachel do an impromptu live Q&A all about fasting, how fasting relates to your goals, the benefits of mindful eating, portion control and more!

"Fasting is a stress to your body. It can be a good stress, and it can be bad stress." Rachel Gregory

"If you're scrolling Instagram or watching Netflix while you eat, you're not thinking about what you're eating. You're not thinking about chewing, you're not savoring the food..." Ashley VanHouten

Top Takeaways:

• There are several types of fasts but the ones that work for you are the ones you can adhere to
• Calories don't just 'reset' overnight
• Autophagy can be reached through fasting AND exercise
• The importance of mindful eating in relation to better digestion

Show Notes:

• [0:00] Live Q&A with Ashleigh VanHouten on all things fasting!
• [1:30] Understanding Fat Loss Plateaus, Diet Breaks and Refeeds, Targeted Keto, and More!
• [4:00] Using fasting as a tool to build mental resilience-Rachels goals around doing an extended fast
• [6:00] Ashleigh's reasonings for doing an extended fast
• [11:30] Successful ways to achieve a fast
• [17:00] General advice when starting a fast
• [20:30] Ashleigh weighs in on considerations around fasting
• [21:30] Err on the side of caution going down the "fasting rabbit hole"..
• [23:00] Stress factors to take into consideration
• [24:30] Types of fasting and what could potentially break a fast
• [27:30] Using Protein Sparing Modified Fasts as an adherence tool
• [34:30] Recommendations on tapering calorie intake or prepping before a 36 hour fast
• [38:00] Health benefits between an 18 hour fast and a 24+ hour fast
• [40:00] To manage stress it may be more beneficial to do a compressed eating window
• [41:00] Portion control tips and tricks.. The handful diet
• [48:00] The Satiety Index: #2 Reason All Calories Are NOT Equal
• [49:30] Types of foods to eat after you do an extended fast
• [53:30] Successful tips to fast around your family
• [57:00] What is the right amount of salt while fasting?
• [59:00] Signs and symptoms you may not be hitting your caloric intake

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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 Karen Thomson on Instagram @sugarfreerevolution and on You Tube @sugarfreerevolution

Karen is the co-founder of South Africa's largest private addiction and psychiatric continuum of care (formerly Harmony Group). She also established the world's first inpatient, outpatient, and online sugar addiction programs (HELP: Healthy Eating & Lifestyle Program and The Sugar-Free Revolution) in 2014.

Karen hosted the world's first Low Carb conference with Prof Timothy Noakes in Cape Town, South Africa in 2015. Her book Sugar-Free: 8 Weeks To Freedom From Sugar and Carb Addiction became a bestseller in South Africa as well as the UK in 2016.

Karen moved to the US in December 2017 and is currently heading up CrossFit Health, a division of CrossFit, Inc. She is passionate about inspiring and assisting others to improve their lives by empowering body, mind, and spirit.

In this episode, we discuss the ugly truth about our healthcare system, why sugar and refined carbs may need to be treated like a drug, how CrossFit is much more than just exercise and lots more!

"We live in a society where so much of our food system is engineered to make us want more." Karen Thomson

Top Takeaways:

• Sugar addiction is a serious problem in today's society and may need to be treated like a drug addiction.
• The power of the CrossFit community and the benefits it offers beyond just exercise
• Advice and real talk about comfort food and emotional eating
• The issues with America's ill healthcare system
• Why tracking macros isn't much different than budgeting your money

Show Notes:

• [0:00] Introducing Karen Thomson to the listeners… it's pronounced Car-ren not Karen :)
• [1:00] Karen's background, childhood history which brought her to her passion today which lies in sugar addiction
• [1:30] Personal experience living with an eating disorder and a deep dive into using external substances as a means to feel better
• [2:00] Connecting a childhood traumatic experience to when sugar addiction/food control surfaced
• [3:00] The need for an external fix lead to eating disorders
• [4:00] Exposure to cocaine, alcohol and the modeling industry
• [5:00] The morning that drastically changed Karen's life
• [7:30] After healing and cleansing, Karen tells how sugar became her external fix.. And how that lead her to study psychology, opening addiction center in Cape Town South Africa
• [10:00] Meeting Professor Tim Noakes and creating the world's first inpatient sugar and carb treatment program
• [11:00] How sugar affects dopamine and neurotransmitters
• [12:00] A mention to Stephan Guyenet's: The Hungry Brain
• [17:00] Why are we not looking at sugar like it's a drug?
• [18:30] "We live in a society where so much of our food system is engineered to make us want more."
• [19:30] The Healthy Eating Lifestyle Program (HELP) and Karen's Book: Sugar Free eight weeks to Freedom from sugar and carb addiction.
• [20:30] Moving to the US, speaking at Low Carb USA and meeting CrossFit Founder, Greg Glassman
• [21:30] The shift from starting a treatment center and a new division called CrossFit Health
• [22:00] What is Crossfit health, bad science, and an investigation around our healthcare systems
• [24:00] Crossfit Health Education: CME's
• [27:00] CrossFit: community, accountability and a sense of belonging
• [33:00] A synopsis of what going through Karen's Healthy Eating Lifestyle Program would be like
• [37:30] Advice and real talk about emotional eating and comfort food
• [40:00] Low carb, keto, fat and carb phobia
• [43:00] The power behind tracking macros, food mindfulness
• [45:00] Tracking macros can be looked at like managing money
• [48:30] Rachel announces a big business announcement!
• [51:30] You can find Karen on Instagram @sugarfreerevolution and YouTube @sugarfreerevolution

THINGS MENTIONED IN THIS EPISODE:

• Karen's Book: Sugar Free: Eight Weeks to Freedom from Sugar and Carb Addiction
• The Healthy Eating Lifestyle Program (HELP)
• CrossFit Health
• Rachel's Book : 21-Day Ketogenic Diet Weight Loss 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.killinitketo.com/

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

In this episode, Rachel talks in depth about nutrient dense foods for pre and post workouts, pivoting from doing lots of cardio to weightlifting without gaining weight, how to safely follow a low carb/keto diet while pregnant… And much more!

"The biggest determinant is your nutrition whenever we are talking about gaining or losing body fat." Rachel Gregory

Todays Questions:

• Is it safe to eat low carb/keto and do IF (ie., 16-24 hour fasts) while pregnant?
• How do you transition from all cardio to strength training without gaining weight?

• How did you build your current career?
• What to eat before and after a lifting session on low carb?
• Do things like Genoplate (DNA advice for macros) work? Mine recommended high carb.
• What are your two biggest pet-peeves?

Top Takeaways:

• How to safely follow a low carb/ketogenic diet during pregnancy
• Nutrition is the biggest determinant when going from all cardio to resistance training without gaining weight
• Why tracking your daily steps and movement matters
• Recommended foods to eat pre and post workout

Show Notes:

• [0:00] Share the podcast.. Send to a friend, post to IG, TWEET it if you want!
• [1:00] Join Rachel's Newsletter The Friday Flex, follow her on Instagram @rachelgregory.cns and view more info about Rachels exercise programs on her website
• [1:30] Safety tips following a low carb ketogenic diet and incorporating intermittent fasting during pregnancy
• [2:00] Mention of previous episodes relating to low carb, keto, and pregnancy with Dr. Jaime Seeman
• [2:00] Nutrition during pregnancy with Matt and Megha!
• [3:00 How to get enough nutrient dense food, calories, and energy to support growth of a human being during pregnancy
• [4:00] Transition tools to go from all cardio to weightlifting without gaining weight
• [6:00] Move your body… the importance of step counting
• [6:30] To avoid gaining weight when shifting from cardio to weightlifting start with a full body workout- Level Up Program is a good one to check out
• [7:00] Rachel's Exercise Programs
• [8:00] Focusing on tracking weekly averages vs. daily fluctuations in weight
• [10:00] How Rachel built her current career
• [10:30] Metflex and Chill: Episode Zero
• [11:00] Rachels interview with Genova diagnostics
• [11:30] What to eat before and after a lifting session on low carb: pre-workout nutrition
• [11:30] Customizing pre workout nutrition that works for you
• [14:30] Macronutrients to focus on for pre workouts
• [15:00] Medium Chain Triglycerides... What are they and best type to consume before a workout
• [17:00] Glucose Transporters and how they react with carbs/starch
• [20:00] Rachel's go to pre workout carb source: UCAN Super Starch
• [21:30] Fats, proteins and carbs and protein synthesis
• [24:30] Post Workout Nutrition goals
• [25:00] Recovery process and a deep dive on protein synthesis, easily digestible fats, proteins and carbs
• [32:30] Overview of what Rachel thinks about genoplates DNA testing
• [36:30] Rachel's Pet Peeves

THINGS MENTIONED IN THIS EPISODE:

• Rachel's Workout Programs
• MetFlex Episode 6: Women's Health and Related Keto Issues Specific to women
• MetFlex Episode Episode 31: Strict Keto vs. Flexible Dieting, Training Your Taste Buds & Nutrient Density Over Calories with Matt and Megha from Keto Connect
• MetFlex Episode 30: Clearing up the Keto Confusion and finding YOUR MetFlex

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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 Crystal Sikes at her website https://www.ladysavage.com/, on Instagram @the.lady.savage, on Facebook @TeamSavage, and You Tube @LiveSavage.

Crystal Sikes is the owner and founder of Lady Savage. She has competed in figure, dabbled in powerlifting and is an avid bodybuilder. She has built all of her health leveraging the ketogenic diet. Prior to discovering this lifestyle she was stuck in an unhealthy cycle of drinking, smoking and suffered from numerous digestive issues. She now spends her day to day empowering other women through training, nutrition, self care and spirituality, all in an attempt to help them discover their inner savage.

In this episode we talk in depth about Crystal's bodybuilding journey, hormonal imbalance, life after competition, how she became the Lady Savage she is today.. And so much more!

"Lift More, Do More, Be More"-Crystal Sikes

Top Takeaways:

• The importance of reverse dieting after a bodybuilding competition
• Body recomposition requires lifting heavy weights
• Hormonal imbalances can be fixed by starting with what's on your dinner plate
• Putting passion behind your goals to build a business is key to success

Show Notes:

• [0:00] Introducing Crystal Sikes to the listeners
• [0:30] Crystal brings us back to her start of keto and bodybuilding, reflecting on life before being similar to a college kid
• [1:30] Wake up call from stomach/gut issues, paralysis and vertigo
• [2:00] Doctors recommendation: high sugar, easy digestible food-liquid diet!
• [4:30] Bodybuilding experience, takeaways and journey
• [9:00] Robert walked the fine line of not only being Crystals boyfriend but also coach
• [10:30] Crystals positive and negative takeaways from her prepping experience for a bodybuilding show
• [12:00] A glimpse at getting super lean and the power behind reverse dieting after show day
• [14:00] Powerful advice to listeners about transitioning after show day!
• [17:00] [...] Find someone that you can trust to talk too
• [17:30] Crystal explains turning her nutrition goals into giving herself some grace
• [20:30] Hormonal Issues & the importance of stress response
• [24:00] Crystal explains the extensive process she went through testing her sex hormones, neurotransmitters, and cortisol
• [25:30] Neurotransmitters are where you get all your energy from!
• [26:00] Supplements, nutrition and food choices to balance out hormones
• [29:00] The importance of eating more food in terms of hormones and cycles
• [30:30] Cardio crusher and why hiring a coach is a game changer!
• [31:00] Cardio vs. Weight lifting and how it changes body composition and mentality
• [34:00] Fierce advice about building a metabolic badass if you have never stepped foot in a gym
• [36:00] Post show and latest fitness goals prepping to become a mama!
• [39:00] Building business brands, entrepreneurs and future developments
• [42:00] Launching Lady Savage
• [44:30] Crystal and Roberts Businesses: Lady Savage Website, Keto Brick Live savage apparel, Keto savage
• [48:00] Productivity is key, rest is needed, training yourself that self love does not have to be selfish
• [52:00] Protein, protein... and beef!
• [55:30] Business ventures and big things coming for KetoBrick!

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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.).

Today's special guest is Rachel Bush, a member of Rachel's MetFlex Tribe. If you're not familiar with the MetFlex Tribe, it's made up of the women who have gone through the Keto For Women program and are now thriving as metabolically flexible badasses!

To learn more about the Keto For Women program and join the waitlist for the next round, visit https://www.killinitketo.com/keto-for-women

Rachel Bush (@ra.chels on Instagram) has been a US Air Force Flight Attendant for the last 15 years. She currently lives and works in the Washington DC area, and has also lived in Honolulu, HI.

While in Hawaii, she completed an Executive Chef Certification through the American Culinary Federation, a Register Yoga Teacher Certification through Yoga Alliance, and a Personal Trainer Certification through the American Council on Exercise.

When not traveling as a flight attendant with the US Vice President or Secretary of State, she teaches yoga to fellow Air Force members struggling with military fitness standards and runs a small private accountability and coaching group.

In her free time, Rachel enjoys movies, meditation, cooking, walking her dog with her boyfriend and exploring Old Town Alexandria and the many vineyards in the Shenandoah Valley of Virginia.

In this episode we talk about Rachel Bush's experience in Rachel Gregory's Keto for Women Program, why keto may work effortlessly the first time but could raise a challenge the second time, and the importance of accountability when trying to reach your goals!

"Consistency over perfection is always going to yield better results." -Rachel Bush

Top Takeaways:

• Why you may need to alter your approach to keto as you get further along your journey
• Benefits of using Protein Sparing Modified Fast (PSMF) days as a tool for fat loss
• How to use different tracking tools to raise awareness of progress
• The importance of accountability and having a coach and/or support group.

Show Notes:

• [5:00] Introducing listeners to guest Rachel Bush
• [5:30] Rachel Bush explains her role with the US Airforce especially with food!
• [9:00] So what really got Rachel Bush into nutrition?
• [10:00] Growing up eating the standard American diet, without a lot of money, watching mom go through many diet trends during the fat phobia era
• [13:00] All things about following recipes! 21-Day Ketogenic Diet Weight Loss Challenge: Recipes and ...
• [14:30] Exploring the keto/low carb lifestyle..
• [18:00] Turning points after experiencing exogenous ketones and keto that lead to The Keto For Women Program
• [20:30] Attempts at getting back on track after traveling to South America and doing keto after taking a diet break
• [21:30] "So glad that I found keto for women when I found keto for women, because otherwise I'd still just be miserable".-Rachel Bush
• [23:00] Specific takeaways and perspective gains from being a part of The Keto For Women Program
• [26:30] Mindset practices and why they are important to implement
• [29:30] Carb Phobic Mentality
• [32:00] Carb up, carb refeeds and implementing them into a schedule
• [33:00] Protein Sparing Modified Fast-PSMF
• [33:30] Rachels experience incorporating PSMF days
• [35:00] Implementing a PSMF day as a tool to help reach your goals
• [37:30] Life after the Keto For Women Program
• [40:00] The basics of why tracking is important and the value of being aware of these types of measurements (i.e step counting, macros, biofeedback, etc.)
• [51:00] Advice and tips for women who have gone through similar journeys THINGS MENTIONED IN THIS EPISODE:
• KETO FOR WOMEN PROGRAM

• The MetFlex Tribe

• 21-Day Ketogenic Diet Weight Loss Challenge: Recipes and …

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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 Jimmy at https://www.drinksupercoffee.com, and on Instagram @DrinkSuperCoffee

Jimmy Decicco is the CEO at Kitu Life Inc., makers of Super Coffee and Super Creamer. Since 2015, Jimmy and his brothers have raised $18 million in venture capital. They've pitched on ABC's Shark Tank, and have been featured in the 2019 Class of Forbes' 30 Under 30.

GIVEAWAY

Today's episode giveaway is brought to you by Super Coffee!

3 winners will EACH receive $100 gift card to try the products of choice from Super Coffee

To enter:

• Subscribe to the MetFlex & Chill podcast
• Leave a rating and a review mentioning something you learned or took away from this episode.
• *Note: If you have already left a rating and review for a previous episode, you can still enter this giveaway by taking a screenshot of the episode, posting it in your Instagram story, and tagging @rachelgregory.cns for a chance to win!

In this episode we talk about the origins of SuperCoffee, the secrets to building a successful business, and more!

"Take Action. Everyone has ideas and product ideas… You're never ready. I've been running SuperCoffee for 5 years and I'm still not ready to be a CEO" Jimmy Decicco

Top Takeaways:

• What it takes to build a business
• Behind the scenes of Shark Tank
• The potential role keto diets play in contact sports like football
• Why adding L-theanine to your morning coffee is beneficial

Show Notes:

• [4:30] The origins of SuperCoffee and the need for ready-to-drink coffee without sugar!
• [5:00] Rachel's favorite creamer: Sweet Cream
• [6:00] Jimmy's athletic career and the traditional "athletic" diet
• [8:00] SuperCoffee came first, the knowledge about low-carb diets came later
• [9:30] In and out of ketosis, but not specifically Metabolic-Health focused
• [11:30] Ketogenic diets and contact sports
• [12:30] "In college...We had every resource available to us the best weight room, the best food, the best coaches, but nobody was talking about nutrition."
• [15:00] Key to Life, Inc. and KITU explanation
• [16:30] KITU/SuperCoffee's appearance on Shark Tank
• [19:00] Two years later: Lessons post-Shark Tank
• [20:00] "Take Action. Everyone has ideas and product ideas… You're never ready. I've been running SuperCoffee for 5 years and I'm still not ready to be a CEO"
• [22:00] Beginning stages of business hiccups
• [24:00] The decision to put L-Theanine in the cold brew
• [27:00] Recent products: Plant-Based creamers, Coconut Milk Mocha, and ground Coffee with Vitamins and Nutrients blended into the grounds
• [29:00] Jimmy's exercise and fitness routines
• [31:30] Quarantine's effect on KITU
• [34:30] Is there anything that you have changed your mind about in the last year and why?
• [37:30] Recent routine additions: Essential amino acids, Ben Greenfield's Boundless, and burning tons of calories at your at-home workstation
• [39:00] KION E.A.A.s
• [41:00] Instagram @DrinkSuperCoffee
• [42:00] THE GIVEAWAY!

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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.killinitketo.com/

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

In this episode, Rachel talks Body Recomposition, building muscle as you age, fasting, and more!

"Having a challenge is both physical and mental and that is important for growth." Rachel Gregory

Todays Questions:

• Should I aim to lose body fat before gaining muscle, or do both at once?
• How can I build muscle after 60?
• Do you need to liberate carbs more to build muscle?
• How can I deal with training (lifts specifically) and intermittent fasting?
• How often do you recommend fasting?

Top Takeaways:

• Protein, Protein, Protein!
• No matter the age, it's best to start your proper habits now
• Body recomposition often includes multiple stages
• The Leucine Threshold

Show Notes:

• [1:00] Share it out :) Send to a friend, post to IG, TWEET it if you want :)
• [2:00] Join Rachel's Newsletter The Friday Flex
• [3:00] Losing body fat before gaining muscle, or doing both at once
• [5:00] Apply for coaching with Rachel
• [6:00] Rachel's personal journey with body recomposition
• [9:30] Reversing your diet and changing phases of recomposition
• [12:30] How to build muscle after 60
• [13:30] Progression and Recovery
• [15:00] "If you're not consuming adequate nutrients, you're not giving your body the building blocks it needs to build muscle"
• [17:00] Rachel's Exercise Programs
• [19:00] Muscle protein synthesis and the Leucine threshold
• [24:00] All About Protein Blog
• [25:00] "You need to make sure also that you're consuming high quality foods that include a good amount of Leucine. And so really, high-quality animal products and dairy and things like that. Those are usually what have the most bioavailable form, of not just proteins and amino acids, but they have a lot of Leucine compared to other kinds of plant based protein."
• [27:00] Do you need to liberate carbs more to build muscle?
• [30:30] MetFlex Episode 18: Carb Ups and Carb Cycling
• [31:30] Carbs can actually help blunt Cortisol. Post-workout carbs can be very helpful!
• [36:30] Turning the lightswitch on throughout the day, is likely more advantageous to building muscle
• [38:00] How often do you recommend fasting?
• [40:00] MetFlex Episode 17: THE Fasting Episode with Mike Mutzel
• Rachel's Website

THINGS MENTIONED IN THIS EPISODE:

• Rachel's Exercise Programs
• All About Protein Blog
• MetFlex Episode 18: Carb Ups and Carb Cycling
• MetFlex Episode 17: THE Fasting Episode with Mike Mutzel

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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.).