MetFlex and Chill

Listeners can find Logan Delgado on Instagram, YouTube, Twitter, Facebook and his website under his most commonly used name Goody Beats

Brief intro by Logan:

"My name is Logan Delgado, I'm a proud husband and father of two beautiful girls. I lost a total of 70 pounds with the help of the ketogenic diet. I have now dedicated my life to helping inspire others to reach the best shape of their lives. I also created a YouTube channel with hundreds of videos on how to start the ketogenic diet, workout tips and routines, meal prep and healthy recipes videos. My goal is to remind people that it is never too late to become what you might have been. I'm a ketogenic bodybuilder with a passion for working out and pushing myself to reach new levels. I'm also co-owner of a company called KetoCoach where we want to be known as everything metabolic health in the next couple of years."

In this episode, we talk about Logan's dramatic body and life transformation, the role of a ketogenic lifestyle in taking back control, creating something to be proud of, Keto Cuts, and more!

"At the end of the day, are you getting the results you want using the methods you have been using? Diets are very specific and tailored to you as an individual and what you react well to. There is no simple one size fits all answer." Logan Delgado

Top Takeaways:

• Everyone could use a coach to get to their next level goals.
• Diets like Keto are a good starting point, then learn what works for you specifically by learning from your personal results.
• Dieting all the time is not a healthy way to live.
• Stick to a plan - it may take weeks or even months to start seeing the results you want, but if you put in the work and trust the process, you'll get to where you want to be.

Show Notes:

• [4:17] Rachel starts show intro, introducing guest Logan Delgado aka Goody Beats
• [7;30] Rachel asks "How do you manifest as much positivity as you do every day?" Logan talks about the importance of perspective and appreciating the little things in life.
• [10:30] Logan talks about his morning routine and how it has changed over the years.
• [13:00] Logan's journey
• [14:30] Logan explains what the "Keto Cut" is from his YouTube channel, how he structures his cuts in seasons
• [16:30] Logan explains why a coach has been so helpful in achieving his personal body composition goals.
• [20:00] Logan talks about this year's approach to the Keto Cut and the targeted keto diet (TKD)
• [22:30] Rachel talks about her cut this year, missing her cruise but kept going, and references her more in-depth talk about that subject in her first solo show
• [25:00] Rachel asks Logan about his 90/10 (90% Keto meals, 10% Meals with added carbs) approach to Keto and Carb Phobia
• [31:30] More questions for Logan regarding his Keto Cut and if he has seen improvement from the first time he did one to this current year.
• [35:00] It's never too late to start building muscle! Having muscle is so important to living a quality life as we all get older.
• [36:00] One big piece of advice from Logan to anyone thinking about starting a fat loss phase or a Keto Cut. You have to stick to the plan! Whatever method you choose Keto, Paleo, Carnivore, stick to the guidelines and you will get results! Find something that works for you, you will burn out on something you hate doing really quick.
• [38:30] What's the right amount of protein for a person who trains hard?
• [45:00] "At the end of the day, are you getting the results you want using the methods you have?" Logan Delgado. Diets are very specific and tailored to you as an individual and what you react well too, there is no simple one size fits all answer.
• [47:30] What is one thing Logan has changed his mind about this last year?
• [51:00] Rachel's blog on Protein is Queen
• [51:30] What would Logan's superpower be?
• [53:00] You can't be dieting forever, it's not healthy to be in a constant deficit all the time, but it is also important not to completely binge at the end of a cut and adjust back up slowly.
• [58:00] Logan shouts out his business KetoCoach, a company that sells Ketone monitors, Will have a blood glucose monitor by the end of the summer, and a new app to track your Keto numbers and connect you to the Keto community to participate in challenges with each other coming end of summer 2020 [Fast Coach]. Listeners can find Logan Delgado on Instagram, YouTube, Twitter, Facebook and his website under his most commonly used name Goody Beats

---

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 Logan Delgado on Instagram, YouTube, Twitter, Facebook and his website under his most commonly used name Goody Beats

Brief intro by Logan:

“My name is Logan Delgado, I’m a proud husband and father of two beautiful girls. I lost a total of 70 pounds with the help of the ketogenic diet. I have now dedicated my life to helping inspire others to reach the best shape of their lives. I also created a YouTube channel with hundreds of videos on how to start the ketogenic diet, workout tips and routines, meal prep and healthy recipes videos. My goal is to remind people that it is never too late to become what you might have been. I’m a ketogenic bodybuilder with a passion for working out and pushing myself to reach new levels. I’m also co-owner of a company called KetoCoach where we want to be known as everything metabolic health in the next couple of years.”

In this episode, we talk about Logan’s dramatic body and life transformation, the role of a ketogenic lifestyle in taking back control, creating something to be proud of, Keto Cuts, and more!

“At the end of the day, are you getting the results you want using the methods you have been using? Diets are very specific and tailored to you as an individual and what you react well to. There is no simple one size fits all answer.” Logan Delgado

Top Takeaways:

• Everyone could use a coach to get to their next level goals.
• Diets like Keto are a good starting point, then learn what works for you specifically by learning from your personal results.
• Dieting all the time is not a healthy way to live.
• Stick to a plan - it may take weeks or even months to start seeing the results you want, but if you put in the work and trust the process, you’ll get to where you want to be.

Show Notes:

• [4:17] Rachel starts show intro, introducing guest Logan Delgado aka Goody Beats
• [7;30] Rachel asks “How do you manifest as much positivity as you do every day?” Logan talks about the importance of perspective and appreciating the little things in life.
• [10:30] Logan talks about his morning routine and how it has changed over the years.
• [13:00] Logan’s journey
• [14:30] Logan explains what the “Keto Cut” is from his YouTube channel, how he structures his cuts in seasons
• [16:30] Logan explains why a coach has been so helpful in achieving his personal body composition goals.
• [20:00] Logan talks about this year’s approach to the Keto Cut and the targeted keto diet  (TKD) 
• [22:30] Rachel talks about her cut this year, missing her cruise but kept going, and references her more in-depth talk about that subject in her first solo show
• [25:00] Rachel asks Logan about his 90/10 (90% Keto meals, 10% Meals with added carbs) approach to Keto and Carb Phobia
• [31:30] More questions for Logan regarding his Keto Cut and if he has seen improvement from the first time he did one to this current year.
• [35:00] It’s never too late to start building muscle! Having muscle is so important to living a quality life as we all get older.
• [36:00] One big piece of advice from Logan to anyone thinking about starting a fat loss phase or a Keto Cut. You have to stick to the plan! Whatever method you choose Keto, Paleo, Carnivore, stick to the guidelines and you will get results! Find something that works for you, you will burn out on something you hate doing really quick.
• [38:30] What’s the right amount of protein for a person who trains hard?
• [45:00] “At the end of the day, are you getting the results you want using the methods you have?” Logan Delgado. Diets are very specific and tailored to you as an individual and what you react well too, there is no simple one size fits all answer.
• [47:30] What is one thing Logan has changed his mind about this last year? 
• [51:00] Rachel’s blog on Protein is Queen
• [51:30] What would Logan's superpower be?
• [53:00] You can’t be dieting forever, it’s not healthy to be in a constant deficit all the time, but it is also important not to completely binge at the end of a cut and adjust back up slowly.
• [58:00] Logan shouts out his business KetoCoach, a company that sells Ketone monitors, Will have a blood glucose monitor by the end of the summer, and a new app to track your Keto numbers and connect you to the Keto community to participate in challenges with each other coming end of summer 2020 [Fast Coach]. Listeners can find Logan Delgado on Instagram, YouTube, Twitter, Facebook and his website under his most commonly used name Goody Beats

---

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 the truth about bulletproof coffee, differences between refeeds and diet breaks, reintroducing carbs into your diet, and how to handle stalls in fat loss.

"With a diet break, you're not regressing during this time. When I took my first diet break I was like 'I don't want to do this, I've been seeing progress… why stop that?' But, it's part of the strategy. Pausing where you're at, not regressing." Rachel Gregory

Top Takeaways:

• Butter and MCT oil in coffee! Is it right for you?
• What is the best way to reintroduce carbs after prolonged keto or carnivore?
• How to take a [healthy] break: refeeds and diet breaks.
• Coaches are essential for helping you plan and strategize your goals - nutritional periodization is key to long-term success.

Show Notes:

• [1:00] There are many possible reasons to use butter or MCT oil in coffee. If you're questioning whether it's the right dietary choice for you, evaluate what your goals are.
• [4:30] Alternatives to use instead of MCT oil.
• [6:00] Factor in what you are doing with your coffee to the rest of your diet: is it creating a calorie deficit or surplus? How will using additives in coffee help you reach your greater goal?
• [10:00] How to start reintroducing carbs after prolonged keto.
• [11:00] When increasing carbs, aim to decrease fat and maintain protein. Stick with whole food carbs like fruit, potatoes, squash, and rice.
• [12:30] Track your carb consumption to pinpoint what makes you feel best. Also check out the episode Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism for more on this topic.
• [14:00] Targeted keto is great for people who are working out multiple times a day. Check out the episode on Pre-Workout Nutrition for what to do pre and post-workout.
• [17:00] How to switch from carnivore to carbs without crazy bloating. Check out Veggies & Bloating Episode, and go for bell peppers, bok choy, cucumber, spinach, zucchini, squash, asparagus. For starchy carbs, try white rice, potatoes, and fruit.
• [19:00] Differences between diet breaks and refeeds: both are meant for taking a physical and mental break from the stress of dieting. For an in-depth look at this topic, check out the Diet Break & Refeed Episode.
• [24:00] Refeed days and diet breaks are not freebies! They should still be used responsibly and strategically.
• [25:00] Keep in mind that basic caloric intake will change with your changing body; you might need fewer calories to maintain than you did 30 lbs ago. A coach can help with figuring out your new estimated maintenance caloric intake.
• [27:30] BMR (basal metabolic rate) decreases with weight loss. Think smaller body = smaller amount of energy needed to maintain.
• [29:00] There seems to be research and anecdotal evidence suggesting that increasing carbs, rather than protein or fat, during a diet break is most effective. Again, this is where a coach can help determine the best plan for you.
• [32:00] Stalls in fat loss are inevitable, but diet breaks and refeeds are not a regression.
• [35:30] Diet breaks are more likely to affect your metabolism than a refeed.
• [40:00] For more on fat refeeds check out Robert Sikes @ketosavage on Instagram
• [42:00] Timing diet breaks to coincide with a weight-loss stall
• [46:00] Weekly weigh-ins and body tape measurements are the best way to gauge whether body fat loss is occurring.
• [49:00] Meal tracking and biofeedback metrics are vital for determining the cause of a weight-loss stall.
• [51:00] Make sure you are hitting your movement goal and tracking that as well.
• [55:00] Be strategic with breaks and refeeds; it's not the time for a free-for-all. Continue those healthy habits!

THINGS MENTIONED IN THIS EPISODE:

• Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism
• Episode on Pre-Workout Nutrition
• Diet Break & Refeed Episode
• Veggies & Bloating Episode

---

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 the truth about bulletproof coffee, differences between refeeds and diet breaks, reintroducing carbs into your diet, and how to handle stalls in fat loss.

“With a diet break, you’re not regressing during this time. When I took my first diet break I was like 'I don’t want to do this, I’ve been seeing progress… why stop that?' But, it's part of the strategy. Pausing where you’re at, not regressing.” Rachel Gregory

Top Takeaways:

• Butter and MCT oil in coffee! Is it right for you?
• What is the best way to reintroduce carbs after prolonged keto or carnivore?
• How to take a [healthy] break: refeeds and diet breaks.
• Coaches are essential for helping you plan and strategize your goals - nutritional periodization is key to long-term success.

Show Notes:

• [1:00] There are many possible reasons to use butter or MCT oil in coffee. If you’re questioning whether it's the right dietary choice for you, evaluate what your goals are.
• [4:30] Alternatives to use instead of MCT oil.
• [6:00] Factor in what you are doing with your coffee to the rest of your diet: is it creating a calorie deficit or surplus? How will using additives in coffee help you reach your greater goal? 
• [10:00] How to start reintroducing carbs after prolonged keto.
• [11:00] When increasing carbs, aim to decrease fat and maintain protein. Stick with whole food carbs like fruit, potatoes, squash, and rice.
• [12:30] Track your carb consumption to pinpoint what makes you feel best. Also check out the episode Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism for more on this topic.
• [14:00] Targeted keto is great for people who are working out multiple times a day. Check out the episode on Pre-Workout Nutrition for what to do pre and post-workout.
• [17:00] How to switch from carnivore to carbs without crazy bloating. Check out Veggies & Bloating Episode, and go for bell peppers, bok choy, cucumber, spinach, zucchini, squash, asparagus. For starchy carbs, try white rice, potatoes, and fruit. 
• [19:00] Differences between diet breaks and refeeds: both are meant for taking a physical and mental break from the stress of dieting. For an in-depth look at this topic, check out the Diet Break & Refeed Episode.
• [24:00] Refeed days and diet breaks are not freebies! They should still be used responsibly and strategically.
• [25:00] Keep in mind that basic caloric intake will change with your changing body; you might need fewer calories to maintain than you did 30 lbs ago. A coach can help with figuring out your new estimated maintenance caloric intake.
• [27:30] BMR (basal metabolic rate) decreases with weight loss. Think smaller body = smaller amount of energy needed to maintain.  
• [29:00] There seems to be research and anecdotal evidence suggesting that increasing carbs, rather than protein or fat, during a diet break is most effective. Again, this is where a coach can help determine the best plan for you.
• [32:00] Stalls in fat loss are inevitable, but diet breaks and refeeds are not a regression.
• [35:30] Diet breaks are more likely to affect your metabolism than a refeed.
• [40:00] For more on fat refeeds check out Robert Sikes @ketosavage on Instagram 
• [42:00] Timing diet breaks to coincide with a weight-loss stall
• [46:00] Weekly weigh-ins and body tape measurements are the best way to gauge whether body fat loss is occurring.
• [49:00] Meal tracking and biofeedback metrics are vital for determining the cause of a weight-loss stall.
• [51:00] Make sure you are hitting your movement goal and tracking that as well.
• [55:00] Be strategic with breaks and refeeds; it's not the time for a free-for-all. Continue those healthy habits!

THINGS MENTIONED IN THIS EPISODE:

• Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism 
• Episode on Pre-Workout Nutrition
• Diet Break & Refeed Episode
• Veggies & Bloating Episode

---

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 Josh Perry at his website www.joshperrybmx.com, and on Instagram @joshperrybmx

Josh Perry is a multiple brain tumor survivor, pro BMX athlete, and ketogenic lifestyle advocate. Josh focuses on the power of his story to inspire others to foster new perspectives and take new action in their lives. Providing tools for mental strength, health, manifestation, business, and nutrition, Josh's story illustrates how challenges come in every shape and size, but emphasizes that happy and successful people use the same mental tools to get them there, regardless of their past or current tribulations.

In this episode, we talk about surviving multiple brain tumor diagnoses, the role of a ketogenic lifestyle in healing the body and brain, the role of exogenous ketones, and rejuvenating mitochondria!

"When someone comes to me for advice, the first thing I ask is: what is your goal? Because keto can be a tool for you or it can be a lifestyle, it depends on how you approach it." Josh Perry

Top Takeaways:

• The healing potential of the Ketogenic Diet
• The Keto Diet's effect on rejuvenating mitochondria
• Effects on brain function using exogenous ketones
• Epigenetics and expressing or suppressing genes
• Strategies to heal your brain after years of damage

Show Notes:

• [8:30] Josh's story. Training with Dave Mirra, competing in the X Games, and then...
• [9:30] "So I went to get an MRI...:"
• [12:00] Josh just passed the 10 year anniversary of brain surgery!
• [14:30] "We know McDonald's is bad, and candy and soda are bad to live off of. But I didn't understand how much it was effecting me"
• [15:00] Josh very quickly lost about 30 pounds after learning about the real effects of a poor diet... but then he became afraid to eat
• [16:30] Gamma knife and radiation therapy in the brain
• [17:00] Josh has been low-carb, high-fat ever since reading Grain Brain by Dr. David Perlmutter
• [18:00] Mark Sisson/Primal Blueprint and hitting a maximum of 150 grams of carbs per day
• [19:30] Epigenetics and expressing or suppressing genes
• [22:30] "Once in a while, I'll have wine, I'll have pizza, like glutinous pizza! But it's not going to be a regular thing"
• [23:00] "You don't need to be keto forever"
• [23:30] Rejuvenating and optimizing mitochondrial function
• [30:00] The optimal human diet is to just eat real food, but is that realistic?
• [31:30] "I'm enjoying how I'm eating. I'm not hungry anymore, and I'm not binge eating."
• [33:00] Keto is not a fad diet, it is the only diet that has a biomarker to track your efficacy
• [35:30] We are starting to see a lot of data on how our brains function with and without exogenous ketones
• [37:00] MetFlex and Chill: Ryan Lowery
• [37:00] "With the lifestyle that I follow, which is a ketogenic diet with exogenous ketones, I am helping my brain after all those years of destroying it with alcohol and copious amount of sugar"
• [48:00] Dr. Joe Dispenza and NLP
• [50:00] The effects of subconscious thoughts and NLP coaching
• [51:30] Controlling the thoughts that you choose to hold
• Please feel free to contact Josh on Instagram - @joshperrybmx

---

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 Josh Perry at his website www.joshperrybmx.com, and on Instagram @joshperrybmx

Josh Perry is a multiple brain tumor survivor, pro BMX athlete, and ketogenic lifestyle advocate. Josh focuses on the power of his story to inspire others to foster new perspectives and take new action in their lives. Providing tools for mental strength, health, manifestation, business, and nutrition, Josh’s story illustrates how challenges come in every shape and size, but emphasizes that happy and successful people use the same mental tools to get them there, regardless of their past or current tribulations.

In this episode, we talk about surviving multiple brain tumor diagnoses, the role of a ketogenic lifestyle in healing the body and brain, the role of exogenous ketones, and rejuvenating mitochondria!

“When someone comes to me for advice, the first thing I ask is: what is your goal? Because keto can be a tool for you or it can be a lifestyle, it depends on how you approach it.” Josh Perry

Top Takeaways:

• The healing potential of the Ketogenic Diet
• The Keto Diet’s effect on rejuvenating mitochondria
• Effects on brain function using exogenous ketones
• Epigenetics and expressing or suppressing genes
• Strategies to heal your brain after years of damage

Show Notes:

• [8:30] Josh’s story. Training with Dave Mirra, competing in the X Games, and then...
• [9:30] “So I went to get an MRI...:”
• [12:00] Josh just passed the 10 year anniversary of brain surgery!
• [14:30] “We know McDonald’s is bad, and candy and soda are bad to live off of. But I didn't understand how much it was effecting me”
• [15:00] Josh very quickly lost about 30 pounds after learning about the real effects of a poor diet... but then he became afraid to eat
• [16:30] Gamma knife and radiation therapy in the brain
• [17:00] Josh has been low-carb, high-fat ever since reading Grain Brain by Dr. David Perlmutter
• [18:00] Mark Sisson/Primal Blueprint and hitting a maximum of 150 grams of carbs per day
• [19:30] Epigenetics and expressing or suppressing genes
• [22:30] “Once in a while, I’ll have wine, I’ll have pizza, like glutinous pizza! But it’s not going to be a regular thing”
• [23:00] “You don’t need to be keto forever”
• [23:30] Rejuvenating and optimizing mitochondrial function
• [30:00] The optimal human diet is to just eat real food, but is that realistic?
• [31:30] “I’m enjoying how I’m eating. I’m not hungry anymore, and I’m not binge eating.”
• [33:00] Keto is not a fad diet, it is the only diet that has a biomarker to track your efficacy
• [35:30] We are starting to see a lot of data on how our brains function with and without exogenous ketones
• [37:00] MetFlex and Chill: Ryan Lowery
• [37:00] “With the lifestyle that I follow, which is a ketogenic diet with exogenous ketones, I am helping my brain after all those years of destroying it with alcohol and copious amount of sugar”
• [48:00] Dr. Joe Dispenza and NLP
• [50:00] The effects of subconscious thoughts and NLP coaching
• [51:30] Controlling the thoughts that you choose to hold
• Please feel free to contact Josh on Instagram - @joshperrybmx

---

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 electrolytes and hydration, HIIT at home, menopause and ketosis, and top recommendations for supplements everyone should consider taking due to lack of nutrients in our modern-day food supply.

"Next time you get a headache or you're feeling light-headed, take a ¼ teaspoon high-quality salt, chug it down with some water and see what happens...9 out of 10 times it'll go away." Rachel Gregory

Top Takeaways:

• How to properly replenish electrolytes and stay hydrated during workouts
• Favorite at-home HIIT workouts
• Menopause, carb-cycling, and ketosis
• Importance of consuming salt pre-workout
• Supplement recommendations that everyone should consider

Show Notes:

• [0:00] Sign up for the Friday Flex
• [1:20] When mountain biking in 85+ temperatures, which and how much electrolytes should you replenish each hour to prevent getting behind on hydration being in ketosis?
• [2:30] "although sports drinks can have their place. I think focusing more on actual overall hydration and salt and electrolytes, in general, can really do a lot more than just pumping yourself full of sugar"
• [3:30] Hydrate with water, and replenish with salts and other electrolytes all day, every day. Not just right before you exercise.
• [4:00] Urine color hydration breakdown chart
• [6:00] Half your body weight in ounces per day of water
• [6:45] Start with salt!
• [8:00] Ben Greenfield and Dr. Tim Noakes
• [8:30] What are your favorite HIIT workouts if you don't have access to a machine or a hill?
• [9:30] Tabata exercises and the GymBoss Interval Timer app
• [10:00] Burpees, Mountain Climbers, Stair Sprints, and Jump Rope
• [11:30] How does being a woman in your 50's effect Keto, carb-cycling, and metabolic flexibility?
• [12:00] Episode with Dr. Jaime Seeman!
• [14:00] Estrogen levels during menopause and glucose transfer to the brain
• Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism
• Keto For Women Program
• One-on-One Coaching Application
• [18:00] Eat mostly animal-based (with carbs around workouts) but still can't see muscles well - any tips?
• [19:00] More reasons to increase sodium
• [21:00] How long should you wait for keto/IF symptoms to subside?
• Link to blog on different types of fats
• [26:30] What is a supplement that everyone should have?
• [25:00] Lack of nutrients in food supply and general lack of proper environment has led to us being mineral deficient
• [31:00] Headache or lightheaded? Take some (high-quality) salt with some water.
• [31:30] The most deficient vitamin is vitamin D
• The episode with Dr. Ken Berry talking about sunscreen and vitamin D.
• [34:30] Vitamin D3 and Vitamin K synergy
• [37:00] Fish oil - Cod liver oil. EPA and DEA are essential and necessary for balancing omega levels
• [38:00] Creatine: Topping off the tank
• [39:00] Collagen, Glycine, Glutathione and REAL bone both
• Rachel's Amazon Shop Page and Products Page for the brands she uses and recommends

---

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 electrolytes and hydration, HIIT at home, menopause and ketosis, and top recommendations for supplements everyone should consider taking due to lack of nutrients in our modern-day food supply.

“Next time you get a headache or you’re feeling light-headed, take a ¼ teaspoon high-quality salt, chug it down with some water and see what happens...9 out of 10 times it’ll go away.” Rachel Gregory

Top Takeaways:

• How to properly replenish electrolytes and stay hydrated during workouts
• Favorite at-home HIIT workouts
• Menopause, carb-cycling, and ketosis
• Importance of consuming salt pre-workout
• Supplement recommendations that everyone should consider

Show Notes:

• [0:00] Sign up for the Friday Flex
• [1:20] When mountain biking in 85+ temperatures, which and how much electrolytes should you replenish each hour to prevent getting behind on hydration being in ketosis?
• [2:30] “although sports drinks can have their place. I think focusing more on actual overall hydration and salt and electrolytes, in general, can really do a lot more than just pumping yourself full of sugar”
• [3:30] Hydrate with water, and replenish with salts and other electrolytes all day, every day. Not just right before you exercise.
• [4:00] Urine color hydration breakdown chart
• [6:00] Half your body weight in ounces per day of water
• [6:45] Start with salt!
• [8:00] Ben Greenfield and Dr. Tim Noakes
• [8:30] What are your favorite HIIT workouts if you don’t have access to a machine or a hill?
• [9:30] Tabata exercises and the GymBoss Interval Timer app
• [10:00] Burpees, Mountain Climbers, Stair Sprints, and Jump Rope
• [11:30] How does being a woman in your 50’s effect Keto, carb-cycling, and metabolic flexibility?
• [12:00] Episode with Dr. Jaime Seeman!
• [14:00] Estrogen levels during menopause and glucose transfer to the brain
• Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism
• Keto For Women Program
• One-on-One Coaching Application
• [18:00] Eat mostly animal-based (with carbs around workouts) but still can’t see muscles well - any tips?
• [19:00] More reasons to increase sodium
• [21:00] How long should you wait for keto/IF symptoms to subside?
• Link to blog on different types of fats
• [26:30] What is a supplement that everyone should have?
• [25:00] Lack of nutrients in food supply and general lack of proper environment has led to us being mineral deficient
• [31:00] Headache or lightheaded? Take some (high-quality) salt with some water.
• [31:30] The most deficient vitamin is vitamin D
• The episode with Dr. Ken Berry talking about sunscreen and vitamin D.
• [34:30] Vitamin D3 and Vitamin K synergy
• [37:00] Fish oil - Cod liver oil. EPA and DEA are essential and necessary for balancing omega levels
• [38:00] Creatine: Topping off the tank
• [39:00] Collagen, Glycine, Glutathione and REAL bone both
• Rachel’s Amazon Shop Page and Products Page for the brands she uses and recommends

---

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 Kristin Rowell at her website Energetically Efficient.com, and on Instagram @mngoldengirl

Kristin Rowell is a former trial lawyer turned Functional Nutritional Therapy Practitioner. She is an IPE Professional Natural Bodybuilder in the Figure Division, the NANBF's 2018 Ms. Natural Minnesota (Figure), and she has run 25 marathons. Kristin coaches high-performance individuals, she consults for organizations, and she speaks about nutrition and wellness topics around the country. She helps her clients look better, feel better, and do better.

In this episode, we talk about nutrition protocols for marathon and bodybuilding training, the importance of protein, the importance of having a coach, and the life-changing benefits of mindfulness practices!

"My best performances were when I relied on a coach. Always. And it's not because the coach was ever doing the work for me. A coach helps people be successful for two primary reasons: accountability and when you hire someone and pay them money you are creating an energetic exchange." Kristin Rowell

Top Takeaways:

• Neglecting fat for fuel is a big no-no for marathon training.
• Even coaches need coaches!
• Protein is key for feeling full on any diet and becomes even more important as we age.

Show Notes:

• Join Rachel's weekly newsletter: https://www.metflexlife.com/newsletter
• [4:30] While working as a trial lawyer, Kristin trained for and ran her first marathon, and she immediately caught the marathon "bug"
• [7:00] Kristin suffered a fall that left her leg broken in 10 places, which drew her attention toward her nutritional health and she began questioning the typically prescribed runner's diet.
• [8:45] When Kirsten switched from carb fueling to fat fueling she experienced the best health benefits and athletic performance of her life so far.
• [10:00] Kristin competed in her first bodybuilding competition in 2017, she shortly thereafter quit working as a lawyer to pursue fitness coaching and competing full time.
• [12:30] Kristin shares what it's like to train and prepare for a bodybuilding competition.
• [16:30] Metabolic flexibility vs. 24/7 ketosis
• [20:30] Effects of a ketogenic diet on the menstrual cycle
• [24:00] Why hiring a coach is a game-changer
• [28:30] Coaching is good for physical and mental health
• [30:50] Kristin and Rachel talk morning routines (the complete version of Rachel's morning routine in her podcast HERE)
• [34:30] Kristin recommends Stillness Is The Key for meditation and The Five Minute Journal for a morning routine
• [38:00] Kristin's fasting protocol
• [44:00] The potential pitfalls involved with extended or frequent fasting.
• [49:00] Protein, specifically animal protein, satiates like nothing else.
• [52:00] Protein is one of the three macronutrients the body needs
• [60:00] Kristin is launching her first online course which will cover Kristin's method of success, individualized macronutrient balancing, alcohol, fasting, meditation, and 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.).

Listeners can find Kristin Rowell at her website Energetically Efficient.com, and on Instagram @mngoldengirl

Kristin Rowell is a former trial lawyer turned Functional Nutritional Therapy Practitioner. She is an IPE Professional Natural Bodybuilder in the Figure Division, the NANBF’s 2018 Ms. Natural Minnesota (Figure), and she has run 25 marathons. Kristin coaches high-performance individuals, she consults for organizations, and she speaks about nutrition and wellness topics around the country. She helps her clients look better, feel better, and do better.

In this episode, we talk about nutrition protocols for marathon and bodybuilding training, the importance of protein, the importance of having a coach, and the life-changing benefits of mindfulness practices!

“My best performances were when I relied on a coach. Always. And it's not because the coach was ever doing the work for me. A coach helps people be successful for two primary reasons: accountability and when you hire someone and pay them money you are creating an energetic exchange.” Kristin Rowell

Top Takeaways:

• Neglecting fat for fuel is a big no-no for marathon training.
• Even coaches need coaches!
• Protein is key for feeling full on any diet and becomes even more important as we age.

Show Notes:

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

• [4:30] While working as a trial lawyer, Kristin trained for and ran her first marathon, and she immediately caught the marathon “bug”
• [7:00] Kristin suffered a fall that left her leg broken in 10 places, which drew her attention toward her nutritional health and she began questioning the typically prescribed runner’s diet.
• [8:45] When Kirsten switched from carb fueling to fat fueling she experienced the best health benefits and athletic performance of her life so far.
• [10:00] Kristin competed in her first bodybuilding competition in 2017, she shortly thereafter quit working as a lawyer to pursue fitness coaching and competing full time.
• [12:30] Kristin shares what it's like to train and prepare for a bodybuilding competition.
• [16:30] Metabolic flexibility vs. 24/7 ketosis
• [20:30] Effects of a ketogenic diet on the menstrual cycle
• [24:00] Why hiring a coach is a game-changer
• [28:30] Coaching is good for physical and mental health
• [30:50] Kristin and Rachel talk morning routines (the complete version of Rachel’s morning routine in her podcast HERE)
• [34:30] Kristin recommends Stillness Is The Key for meditation and The Five Minute Journal for a morning routine
• [38:00] Kristin’s fasting protocol 
• [44:00] The potential pitfalls involved with extended or frequent fasting.
• [49:00] Protein, specifically animal protein, satiates like nothing else.
• [52:00] Protein is one of the three macronutrients the body needs
• [60:00] Kristin is launching her first online course which will cover Kristin’s method of success, individualized macronutrient balancing, alcohol, fasting, meditation, and 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.).