MetFlex and Chill

Listeners can find Kara Collier on Twitter @Kara_Collier1 and visit her company's website at nutrisense.io and on Instagram @Nutrisenseio

Kara Collier is a Registered Dietitian Nutritionist and Certified Nutrition Support Clinician with a background in clinical nutrition, nutrition technology, and entrepreneurship. After becoming frustrated with the traditional healthcare system, she helped start the company NutriSense where she is now the Director of Nutrition. Kara has interpreted thousands of complex glucose datasets in non-diabetics to make lasting lifestyle changes, reverse metabolic dysfunction, and prevent chronic conditions.

If you're interested in getting your own CGM, you can visit the Nutrisense website at nutrisense.io and use the discount code RACHEL for $30 off.

In this episode, we talk about continuous glucose monitoring, insulin sensitivity, the importance of being metabolically flexible, interpreting your glucose results, and more!

"I always describe glucose monitoring as the newest vital sign. Because it's not just telling you risk for diabetes. It's also giving you insight into all of your food choices, meal timing, exercise routine, sleep, stress. It's just like heart rate or blood pressure." Kara Collier

Top Takeaways:

• Optimal values/trends to look for when tracking blood glucose levels
• Relationship between glucose and insulin and how glycemic variability plays into this and ties into weight loss
• Physiological insulin resistance on long-term keto
• Stress directly affects the body on a cellular level and we can see this through glucose monitoring.
• Optimizing glucose values through nutrition, meal timing, exercise, sleep, and stress
• Different fueling techniques for fat-adapted endurance athletes.

Show Notes:

• [5:00] Nutrisense Continuous Glucose Monitor - Discount Code: Rachel
• [6:00] Kara is a Registered Dietician and was interested in Nutrition for as long as she can remember
• [8:00] How Kara helped to build Nutrisense
• [10:00] Why it's important for a non-diabetic person to be tracking glucose
• [11:00] "I always describe [Glucose] as the newest vital sign. Because it's not just telling your risk for diabetes. It's also giving you insight into all of your food choices, meal timing, exercising routine, sleep, stress. It's just like heart rate or blood pressure"
• [13:00] There is a lot of genetic variability from person to person in glucose response to different foods.
• [14:00] Just like tracking ketones, tracking glucose can help you stay on track
• [19:00] Fasting glucose and the DAWN phenomenon
• [20:00] Physiological insulin resistance
• [25:00] "If you're never eating carbohydrates, the muscle starts to enter glucose refusal mode"
• [27:00] The utility of CGM and Ketone monitoring for overall health… aka… METABOLIC FLEXIBILITY!
• [28:30] Kara's tips for increasing Metabolic Flexibility
• [31:30] Everyone - from those that are entirely glucose-dependent to those who have been ketone dependent for years… should explore this MetFlex concept
• [34:00] Experimenting with 1 to 2-month stretches of strict ketosis and the idea of longer-term intermittent cyclical keto
• [36:00] The importance of fixing your hormones before fixing your "nice-to-haves"
• [38:00] Glycogen, the storage form of glucose and the hormonal impact of lower glycogen turnover for women
• [43:00] Stress tolerance and the effects of stress on glucose values
• [46:00] Stress directly affects the body on a cellular level
• [47:00] Habit stacking!
• [51:30] "The American Diabetes Association and World Health Organization do not recognize a peak glucose value as a meaningful metric"
• [52:30] How to read your CGM results
• [58:00] Glycemic Index Foods!
• [58:05]:Endurance athletes - finding the balance between traditional refueling methods with gels or goos and non-traditional methods for those who are fat-adapted
• [59:30]: Endurance, health & longevity
• [1:00:30]: Longevity, glucose spikes and bonking during endurance fitness
• [1:02:47]: Fueling with fat and protein during endurance exercises
• [1:13:00] @Kara_Collier1 on Twitter
• Don't forget to join in the discussion by asking your questions on Rachel's Instagram Q&A

---

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 Kristin Andel, 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

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

Kristin is a proud fur mama and wife, and has been living the low-carb lifestyle for nearly 2 years. She is a landscape architect and development planner by day, and a water-loving, pole fitness enthusiast by night. She holds a master's degree in Urban Planning from UC-Irvine and is the co-owner of a Rhode Island Based Stand up paddleboard lesson and tour company with her husband.

Kristin enjoys all fitness by sea, land, and air. She is a competitive amateur SUP racer and has competed nationally in amateur Pole competitions, and also loves performing at local charity events and festivals. When she is not in the air, in the water, or designing, you can find her in the kitchen experimenting with her newfound appreciation for carbs and a MetFlex lifestyle!

In this episode, Kristin and Rachel talk about Kristin's experience in Rachel's Keto for Women Program, the importance of adjusting your goals at certain stages, and the downsides of long-term ketogenic diets.

"Any other diet that I did in the past was just that - a diet. And I feel like this is not. I feel like this is a way of life." Kristin Andel

Top Takeaways:

• The importance of having a coach, and an accountability group
• A Ketogenic lifestyle often starts with a honeymoon period, but it can be followed by some unwanted side effects
• Using calorie cycling as a tool for fat loss and paying attention to weekly caloric intake
• Why fasting can be too much of stressor for some women
• Ignoring your daily scale fluctuations and focusing on weekly averages
• You can't be in a deficit forever

Show Notes:

• [0:30] Rachel's 12 week Keto for Women program
• [5:00] Don't forget to leave a review, and share screenshots!
• [7:30] Will Rachel be adding to her family? With a FUR BABY?!
• [8:00] How did Kirstin first get interested in a low-carb lifestyle?
• [12:00] A 6-mile stand up paddle board race and Kristin's first Bulletproof Coffee
• [15:00] ...and then about 6 months in. The halo effect of keto started to wear off and side effects started to kick in
• [20:00] The Keto Savage Podcast! And MetFlex and Chill with Lady Savage; coming soon.
• [23:00] For women, with low-body fat, fasting can be too much of a stressor
• [24:00] The main takeaways from Kristin's experience with the Keto for Women program
• [26:00] a planned Metabolic Reset and enjoying carbs after a long period of a strict ketogenic diet
• [28:30] "Learning how the scale doesn't matter… but it kind of matters!" Ignoring your daily weigh-ins and focusing on your weekly averages
• [36:00] "You can't be in a deficit forever" and the importance of continuing to change your goals as you progress
• [40:00] Calorie cycling and looking at calories on a weekly basis instead of a solely on a daily basis
• [42:00] PSMF - Protein Sparing Modified Fast
• [43:00] "But one thing that I noticed, and I think has kind of helped me stick to it, and not gain the weight back is that we gradually increased me to maintenance."
• [44:00] the MetFlex Tribe! Rachel's group of Super Women that support each other in their nutrition, exercise, and life goals.
• [44:30] One example of a Keto for Women Program mindset challenge: Create a journal
• [46:00] Hunger Hacks Protein Focused recipe book
• [48:00] "...you don't have to do it alone. And you will get so much better results if you get support"

THINGS MENTIONED IN THIS EPISODE:

• Keto For Women Program
• The MetFlex Tribe
• Keto Savage Podcast
• Coaching. Coaching. Coaching.

---

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.).

Episode 33

Podcast Title: Top 5 Supplements Everyone Should Consider with Shawn Wells

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 talk ALL things supplements! Efficacy, practicality, dosing recommendations, what to look for when purchasing supplements, and so much more!

"I really start to get leery with supplements that go beyond maybe 5 ingredients because it just stops making sense." Shawn Wells

NOW Foods Giveaway winners. Please send an email to [email protected] with your full name, shipping address, and email.

• Belinda Gunter
• Rrw77816
• Bigredgirl77

Top Takeaways:

• Berberine May be an extremely underrated supplement. Useful for long-term and short-term health applications
• Monitoring for cross-supplement interactions. It can lead to negative effects. It can also lead to positive effects!
• Multivitamins are often just expensive pee
• Some surprising information about creatine!

Show Notes:

• [0:00] The Giveaway winners!
• [6:00] Shawn's education history and his journey into Health
• [9:00] Someone told Shawn that he could never make it through school, and it nearly drove him to suicide. He is now known as the "World's Greatest Formulator"
• [11:00] During getting his Master's; Shawn had a full-on auto-immune crash and it made him change his diet forever
• [11:30] 8 years after the last major health scare; Shawn learned that he had a pituitary brain tumor. This led him to Fasting, and the Ketogenic diet
• [13:00] Shawn's top 5 supplements - that everyone should be taking, regardless of diet
• [13:30] "Berberine has been shown to be more effective than Metformin"
• [14:30] Keto and Berberine together can help repair glycation damage - leading to anti-aging and anti-disease effects
• [20:30] 25g IVs of Vitamin C to combat certain illnesses
• [21:00] Enhanced efficacy of Vitamin D3 and Vitamin K2 taken together
• [28:00] Multivitamins. Pros, Cons, and choosing the right type
• [31:30] "Proprietary Blend"? Stay away. For multiple reasons
• [36:00] Multivitamins that are the shelf in your generic store? Expensive pee
• [38:30] Choosing the right supplement
• [41:00] Are liver supplements worth taking, long term?
• [42:00] Whole food vs. green smoothies
• [43:00] Are Organ meats nature's multivitamins?
• [48:00] The importance of homeostatic soil organisms
• [54:00] DE111
• [56:00] Omega-3 Fatty Acids and their vast uses
• [58:30] Creatine! Just how underrated is Creatine?
• [59:00] Part two - Protein powders and exogenous ketones!

---

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 about how to build a strong AND sexy core, effective anti-movement training and the importance of breathing and bracing.

"If you're not doing effective reps, and you are just going there and going through the motions. Honestly, you're just wasting your time." Rachel Gregory

"Realy, the goal is to strike a balance between training your core for functionality/stability AND looks. You can have both...you just need to understand what to do and why you're doing it." Rachel Gregory

Top Takeaways:

• A deep dive into ALL things core and ab training
• Key factors and example exercises to use in your own training to help you build and maintain a strong core
• What moves can best strengthen your core after c-sections

Show Notes:

• [2:45] Don't forget to screenshot, tag @rachelgregory.cns, and post to instagram!
• [4:30] Disclaimer: Be cautious about jumping back into certain core exercises after a C-Section
• [5:30] Main function of the core: to help stabilize your spine and help your trunk resist movement
• [6:00] The core extends way beyond your abs. The core also includes your diaphragm, the pelvic floor muscles, erector spinae, and more.
• [8:30] What should you be focusing on to train your core properly?
• [9:30] Anti-Movement training and the different types
• [10:00] For more guidance in this area, check out Rachel's exercise programs and one on one coaching
• [11:00] Anti-Rotation, Anti-Extension, and Anti-Lateral Flexion
• [13:00] Building an anti-fragile body
• [13:30] Compound, or full-body, movements.
• [14:30] Even though the ability to see your abs is predominantly related to your body fat percentage; your abs are just like every other muscle in your body, you also have to build them
• [17:30] Proper breathing and bracing. One of the most underrated aspects of core training
• [19:00] Ben Pakulski is an expert in breathing and bracing. Click here to listen to our episode with Ben!
• [21:30] Valsalva Maneuver and the water bottle analogy
• [22:30] Information summary and practical tips
• [23:30] Don't forget: Lift heavy shit
• [26:30] "If you're not doing effective reps, and you are just going there and going through the motions. Honestly, you're just wasting your time."
• [27:00] Rachel's favorite spinal flexion exercises
• [30:30] Use proper form on the ab-wheel
• [32:00] One last mention to share on instagram! Don't forget to get in your questions, every monday, on @rachelgregory.cns insta story

THINGS MENTIONED IN THIS EPISODE:

• MetFlex and Chill: Episode 8 with Ben Pakulski
• Rachel Gregory's One-on-One Coaching
• Rachel Gregory's Online Exercise Programs
• Valsalva Maneuver

---

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 Matt and Megha at ketoconnect.net, on Instagram @ketoconnect.

KetoConnect provides a global hub for people looking to transform their lives using the ketogenic lifestyle. Matt and Megha are committed to publishing helpful resources, developing delicious recipes, and offering friendly advice to people striving to live healthier, happier lives. They founded KetoConnect in 2016 after they realized their results from the keto diet were too good not to share.

In this episode, we talk about keto experiments, nutrition during pregnancy, strict keto vs. metabolic flexibility, training your taste buds, and more!

"That would be my major perspective change - totally shifting the paradigm of what's normal. Because what's normal now, isn't what's really normal." Matt

"When really, nothing's going to do it for you...you have to do it for yourself." Matt

"If we go on a vacation, if we go out to eat, if I want to continue to live my life...then metabolic flexibility has more of a place than being strict keto ever will." Megha

Top Takeaways

• Metabolic flexibility is important when it comes to quality of life
• Nutrient density matters, and Keto isn't all just about 'fitting in your macros'
• Importance of nutrient density for growing a big strong baby
• Breaking the reward/punishment system with food and fasting
• Opinions on supplements, mineral deficiencies, and exogenous ketones

Show Notes:

• [1:00] Recipes on KetoConnect
• [4:00] Rachel on Keto for Normies
• [4:30] The start of KetoConnect
• [6:30] It all started with a $700 camera, a YouTube channel, and a dream.
• [9:00] Matt and Megha's initial takeaways after beginning the ketogenic lifestyle
• [10:00] "Our ancestors probably didn't put together this salad with like different colored fruits and vegetables and like a nice vinaigrette"
• [11:00] Nutrient density matters, and Keto isn't all just about fitting in your macros
• [14:00] To Matt, an increase in Metabolic Flexibility would equate to a decrease in fat metabolism
• [15:00] If you're 200 pounds overweight, is MetFlex the first step for successful weight loss?
• [17:00] "If we want to go on vacation… if I want to continue to live my life, then Metabolic Flexibility has more of a place than strict Keto ever will."
• [17:30] Matt and Megha's ten month old has made them rethink what we are supposed to eat
• [20:00] Lily Nichols: Real Food for Pregnancy
• [22:00] The mindset needed when you go into the Doctor, pregnant, and they ask you about your diet...
• [22:30] the Weston A. Price pregnancy diet
• [24:00] What should I put in my body to grow a big strong baby?
• [28:00] Incorporating reading into your morning routine is extremely useful!
• [28:30] Catherine Shanahan: Deep Nutrition
• [29:30] Dietary experiments and "doing it for YouTube"
• [31:00] Breaking the reward/punishment system with food and fasting
• [33:30] Glycine and sleep quality
• [34:00] Supplements, mineral deficiencies, exogenous ketones
• [37:00] "[Supplements] get you in the mindset of like, this supplement is what's gonna do it for me. When really, nothing is going to do it for you. You have to do it for yourself"
• [38:00] the efficacy of MCT oil and the effects of taking too much...
• [41:30] The Leangains Protocol - not recommended by Matt
• [43:00] Changing your meal timings as a less friction way of moving towards your goals
• [46:00] Find what works for you, even those that give nutrition advice find their lifestyle in what works best for them
• [47:00] What KetoConnect has changed their mind on in the last year
• ---

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

Genova Diagnostics website

The Lab Report Podcast

Rachel Gregory Discusses Metabolic Flexibility

Description from The Lab Report:

Rachel Gregory is a Board Certified Nutritionist, a health and wellness specialist, author, and the owner of MetFlex Life, a platform that provides educational content as well as coaching services in achieving optimal health. She champions the ketogenic lifestyle, but also advocates for a more tailored approach as opposed to a cookie-cutter method for her clients. Rachel is also the author of the 21-Day Ketogenic Diet Weight Loss Challenge book, a weight loss guide that follows the ketogenic lifestyle with recipes and exercise programs.

Rachel joins us to share what it means to be metabolically flexible and how it relates to the ketogenic diet. She describes how she became passionate about training and nutrition. She explains how to make the ketogenic diet work for you and why it's normal for a woman to struggle with the diet. Rachel also discusses the importance of accountability as well as addressing other points that affect your overall wellness, such as sleep.

"Ketosis is not a fad; it is a metabolic state." - Rachel Gregory

This week on The Lab Report Podcast:

• Who Rachel Gregory is, what she does, and her thoughts on the ketogenic diet.
• The reason Rachel became fascinated with pursuing a degree in athletic training.
• Why Rachel decided to switch to a nutrition-focused education.
• Common misconceptions about the ketogenic diet and ketosis.
• Why women struggle more with ketosis and the ketogenic diet.
• Tailoring the ketogenic diet according to a person's profession and lifestyle.
• Adjustments to make in the ketogenic diet once you reached a certain weight.
• The importance of having someone hold you accountable for your diet.
• Developing 'carb phobia' in light of the ketogenic trend.
• Her thoughts on Crossfit and strength training.
• Addressing sympathetic and parasympathetic balance.
• Sleep, recovery, stress, and other factors affecting wellness.

---

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

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 Aaron Straker at www.strakernutritionco.com, and on Instagram @aaron_straker

Aaron Straker is a N.A.S.N. Licensed Primary Sports Nutritionist and a self-described "general iron sports enthusiast."

He prefers a pragmatic approach to nutrition that focuses on simple food selection, the importance of nutrient density, and the importance of objectivity in dieting and reporting.

Operating Straker Nutrition Company, he provides nutrition coaching programs and education on exactly how to leverage nutrition for improving body composition safely and sustainably, by leveraging nutrition periodization phasing.

Aaron is passionate about providing sound education and information in the fitness and nutrition space and putting nutrition at the forefront of producing optimal health.

In this episode, we talk about Objective Eating, the efficacy of tracking data, and setting realistic expectations to match your lifestyle.

"You don't want to create a structure that is so rigid that you can't live your life and be consistent with it." Aaron Straker

Top Takeaways:

• What objective eating is and why it's important to understand objective eating vs. subjective eating
• Importance of comparing satiety when it comes to whole foods and processed foods
• Nutrition labels are not 100% accurate...
• The importance of tracking and recording data
• Signs and symptoms of insulin resistance
• Why meal plans are not great for long-term sustainability
• The Priority/Progress Matrix

Show Notes:

• [5:00] CrossFit and low-carb
• [6:00] After a ruptured Achilles tendon, Aaron realized that CrossFit no longer led him towards accomplishing his goals
• [9:00] The concept of Objective Eating
• [14:30] Whole food vs. flexible food ratios
• [15:30] "You don't want to create a structure that is so rigid that you can't live your life and be consistent with it."
• [16:30] The Twinkie diet and losing weight unhealthily
• [17:00] Nutrition labels are not 100% accurate...
• [19:00] The Priority/Progress matrix and making progress in different stages of life
• [21:00] Aaron's personal fitness and nutrition coaching strategies
• [24:30] Tracking and recording data is a key element to achieving both fitness and nutrition goals - even if you aren't tracking your weight daily
• [33:30] Aaron's transition into personal coaching and training with Jason Theobald
• [34:30] Family history of Type 2 Diabetes and getting bloodwork done while transitioning to Keto
• [38:30] The signs and symptoms Aaron experienced to tell him that he was becoming insulin resistant
• [41:00] the Dawn Phenomenon
• [42:30] "I look at food and nutrition differently. I think of myself as one big science experiment… my interests go much deeper than looking good"
• [48:00] Meal plans can work in the short-term… but it's not realistic to think you will eat on a meal plan forever
• [55:00] Lyle McDonald - the Flexible Diet and The Woman's Book: Volume 1
• [57:00] The Cortisol Connection
• [59:30] Re-evaluating fitness routines and adapting to your environment

---

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 Aaron Straker at www.strakernutritionco.com, and on Instagram @aaron_straker

Aaron Straker is a N.A.S.N. Licensed Primary Sports Nutritionist and a self-described “general iron sports enthusiast.” 

He prefers a pragmatic approach to nutrition that focuses on simple food selection, the importance of nutrient density, and the importance of objectivity in dieting and reporting. 

Operating Straker Nutrition Company, he provides nutrition coaching programs and education on exactly how to leverage nutrition for improving body composition safely and sustainably, by leveraging nutrition periodization phasing. 

Aaron is passionate about providing sound education and information in the fitness and nutrition space and putting nutrition at the forefront of producing optimal health.

In this episode, we talk about Objective Eating, the efficacy of tracking data, and setting realistic expectations to match your lifestyle.

“You don't want to create a structure that is so rigid that you can’t live your life and be consistent with it.” Aaron Straker

Top Takeaways:

• What objective eating is and why it’s important to understand objective eating vs. subjective eating
• Importance of comparing satiety when it comes to whole foods and processed foods
• Nutrition labels are not 100% accurate...
• The importance of tracking and recording data
• Signs and symptoms of insulin resistance
• Why meal plans are not great for long-term sustainability
• The Priority/Progress Matrix

Show Notes: 

• [5:00] CrossFit and low-carb
• [6:00] After a ruptured Achilles tendon, Aaron realized that CrossFit no longer led him towards accomplishing his goals
• [9:00] The concept of Objective Eating
• [14:30] Whole food vs. flexible food ratios
• [15:30] “You don't want to create a structure that is so rigid that you can’t live your life and be consistent with it.”
• [16:30] The Twinkie diet and losing weight unhealthily
• [17:00] Nutrition labels are not 100% accurate...
• [19:00] The Priority/Progress matrix and making progress in different stages of life
• [21:00] Aaron’s personal fitness and nutrition coaching strategies
• [24:30] Tracking and recording data is a key element to achieving both fitness and nutrition goals - even if you aren’t tracking your weight daily
• [33:30] Aaron’s transition into personal coaching and training with Jason Theobald
• [34:30] Family history of Type 2 Diabetes and getting bloodwork done while transitioning to Keto
• [38:30] The signs and symptoms Aaron experienced to tell him that he was becoming insulin resistant
• [41:00] the Dawn Phenomenon 
• [42:30] “I look at food and nutrition differently. I think of myself as one big science experiment… my interests go much deeper than looking good”
• [48:00] Meal plans can work in the short-term… but it’s not realistic to think you will eat on a meal plan forever
• [55:00] Lyle McDonald - the Flexible Diet and The Woman’s Book: Volume 1
• [57:00] The Cortisol Connection
• [59:30] Re-evaluating fitness routines and adapting to your environment

---

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 about her opinion on non-caloric sweeteners, why getting super lean requires major sacrifice, the role stress plays in getting lean, and if spot reducing body fat is a thing.

"Being absolutely shredded all the time is just not realistic for most people. There are many factors that need to be aligned for getting super lean." Rachel Gregory

Today's Questions:

• What do you think about non-caloric sweeteners?
• How do you get very lean?
• Why even with a healthy diet, NEAT, resistance training, and cardio does the fat around my waist want to be the last to exit my body?
• Thoughts on alternate day fasting, specific to Keto & MetFlex?

Top Takeaways:

• How comfort food dampens our stress response.
• To get super lean, you HAVE to be willing to sacrifice.
• The more extreme the goal is, the more extreme the sacrifice will be.
• Is spot reducing fat possible?
• Chronically elevated cortisol may be a key reason why everyday stress can cause overeating.

Show Notes:

• [0:30] GIVEAWAY: Now Foods - 3 winners get a $150 promo code for nowfoods.com. To enter the giveaway:
• • Subscribe to the podcast
  • Leave a Rating AND review
  • *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!
• [3:00] Question 1: What do you think about non-caloric sweeteners?
• [5:00] Remember the 80/20 rule in regards to whole vs. processed foods
• [11:00] Rachel's Blog Post on Sweeteners - what she uses and what to look for
• [11:30] The Hungry Brain by Stephan Guyenet
• [12:30] How comfort food dampens our stress response
• [17:30] Question 2: How do you get very lean?
• [19:30] Using cardio strategically and our bodies ability to adapt to cardio
• [18:30] MetFlex and Chill: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks with Rachel Gregory
• [22:00] MetFlex and Chill: Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism
• [24:30] To get super lean, you HAVE to be willing to sacrifice. Social sacrifices are usually massively under-discussed when talking about body recomposition
• [26:30] What is your goal in getting super lean, and can it be sufficient motivation to achieve it?
• [28:00] Being shredded all the time is just not realistic. There are many factors that need to be aligned for getting super lean.
• [31:00] Remember, the more extreme the goal is, the more extreme the sacrifice will be.
• [31:30] Question 3: Why even with a healthy diet, NEAT, resistance training, and cardio does the fat around my waist want to be the last to exit my body?
• [32:00] Is spot reducing fat possible???
• [35:00] "Several studies have shown that people with higher stress levels tend to gain more body fat over time than people with lower stress levels. And guess where this fat gain tends to happen -- in the abdominal area" (The Hungry Brain by Stephan Guyenet)

• [35:30] "Chronically elevated cortisol may be a key reason why everyday stress can cause overeating and fat accumulation… controlling stress is essential to everything, but especially when it comes to [...] bodyfat in the midsection"

• [37:30] Question 4: Thoughts on alternate day fasting, specific to keto & MetFlex?
• [44:30] MetFlex and Chill: Veggies & Bloating, How To Know If You're Metabolically Flexible, Low Energy During HIIT, The Lion Diet, and More!
• [45:00] Check out THE Fasting episode with Mike Mutzel

---

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 about her opinion on non-caloric sweeteners, why getting super lean requires major sacrifice, the role stress plays in getting lean, and if spot reducing body fat is a thing. 

“Being absolutely shredded all the time is just not realistic for most people. There are many factors that need to be aligned for getting super lean.”  Rachel Gregory

Today’s Questions:

• What do you think about non-caloric sweeteners?
• How do you get very lean?
• Why even with a healthy diet, NEAT, resistance training, and cardio does the fat around my waist want to be the last to exit my body?
• Thoughts on alternate day fasting, specific to Keto & MetFlex?

Top Takeaways:

• How comfort food dampens our stress response.
• To get super lean, you HAVE to be willing to sacrifice.
• The more extreme the goal is, the more extreme the sacrifice will be.
• Is spot reducing fat possible?
• Chronically elevated cortisol may be a key reason why everyday stress can cause overeating.

Show Notes:

• [0:30] GIVEAWAY: Now Foods - 3 winners get a $150 promo code for nowfoods.com. To enter the giveaway:
• • Subscribe to the podcast
  • Leave a Rating AND review
  • *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!
• [3:00] Question 1: What do you think about non-caloric sweeteners?
• [5:00] Remember the 80/20 rule in regards to whole vs. processed foods
• [11:00] Rachel’s Blog Post on Sweeteners - what she uses and what to look for
• [11:30] The Hungry Brain by Stephan Guyenet
• [12:30] How comfort food dampens our stress response
• [17:30] Question 2: How do you get very lean?
• [19:30] Using cardio strategically and our bodies ability to adapt to cardio
• [18:30] MetFlex and Chill: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks with Rachel Gregory
• [22:00] MetFlex and Chill: Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism
• [24:30] To get super lean, you HAVE to be willing to sacrifice. Social sacrifices are usually massively under-discussed when talking about body recomposition
• [26:30] What is your goal in getting super lean, and can it be sufficient motivation to achieve it?
• [28:00] Being shredded all the time is just not realistic. There are many factors that need to be aligned for getting super lean.
• [31:00] Remember, the more extreme the goal is, the more extreme the sacrifice will be.
• [31:30] Question 3: Why even with a healthy diet, NEAT, resistance training, and cardio does the fat around my waist want to be the last to exit my body?
• [32:00] Is spot reducing fat possible???
• [35:00] “Several studies have shown that people with higher stress levels tend to gain more body fat over time than people with lower stress levels. And guess where this fat gain tends to happen -- in the abdominal area” (The Hungry Brain by Stephan Guyenet)

• [35:30] “Chronically elevated cortisol may be a key reason why everyday stress can cause overeating and fat accumulation… controlling stress is essential to everything, but especially when it comes to [...]  bodyfat in the midsection”

• [37:30] Question 4: Thoughts on alternate day fasting, specific to keto & MetFlex?
• [44:30] MetFlex and Chill: Veggies & Bloating, How To Know If You’re Metabolically Flexible, Low Energy During HIIT, The Lion Diet, and More!
• [45:00] Check out THE Fasting episode with Mike Mutzel

---

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.).