MetFlex and Chill

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, Rachel talks about common vegetables that cause bloating vs. those that don't, tips for taking digestive enzymes, FODMAPS, how to know when you've become metabolically flexible, fueling HIIT workouts, The Lion Diet, best protein supplements, and Rachel's top book recommendations.

Top Takeaways:

• Tips for dealing with bloating from veggies.
• Concrete ways to check if you are metabolically flexible.
• Adjusting your fueling strategy for HIIT style workouts.
• Best protein supplements (for keto and in general).
• Some reads that Rachel really loves!

Show Notes:

• [0:00] Intro
• [0:58] Rachel jumps right into question one, "Veggies and bloating?" further explained what are the most common veggies that will cause bloating in many people, low carb diet or otherwise?
• [1:51] The main culprit of bloating is the cruciferous vegetable family. Including commonly consumed members broccoli, cauliflower, sprouts, and kale.
• [2:04] The cause of bloating is humans not having or lacking the needed amount of the enzymes raffinose and cellulase which causes them to not break down and ferment in the lower intestine leading to gas creation.
• [3:35] Cooking, steaming, sauteing these vegetables can help reduce digestive distress. All raw vegetables are a little harder for us as humans to digest.
• [4:00] Onions and garlic are also bloaters because they are a big source of fructans, another type of difficult to digest fiber.
• [4:20] FODMAPS, stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols. These are a group of short-chain carbohydrates that are poorly absorbed and digested. Common in the veggies we just talked about and also in,
• • artichokes
  • asparagus
  • beetroot
  • fennel
  • leeks
  • mushrooms
  • okra
  • peas
  • shallots
• [6:26] List of Vegetables that cause less bloating
• • Bell peppers
  • Bok choy
  • Cucumber - skin removed
  • Cooked Spinach
  • Zucchini
  • Squash
  • Asparagus - are a FODMAP but just depends on the person
• [7:29] Extra tips on how to limit bloating as much as possible. Be aware of portion size, cook vegetables, chew food more thoroughly...
• [9:31] Benefits of taking supplemental digestive enzymes. And tips on how and when to take supplemental digestive enzymes.
• [13:14] Next Question, If you are not insulin resistant, how do you know when you are fat-adapted/metabolically flexible? Rachel's more in-depth talk on this topic with Dr. Mike T. Nelson, also her blog on The Blood Sugar Roller Coaster. Rachel talks about objective and subjective metrics.
• [13:45] Objective metric options. Measure blood glucose after meals. Measure Ketone levels, blood, breath, urine.
• [16:45] CO2 levels, more on this in the podcast with Ben Pakulski
• [17:28] Subjective metric options. Ease of fasting, emotional response to food, energy level, and training performance to name a few.
• [20:05] Next question, Any diet suggestions for someone on Keto struggling with low energy during High-Intensity Interval Training (or HIIT for short). In-depth talk with Rachel in previous podcast episode Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism
• [22:00] Next question, Thoughts on the Lion Diet? The Lion Diet is a type of carnivore diet (stricter version of a Keto Diet) named by Mikhaila Peterson that consists only of ruminant meat, salt, and water. Ruminant animals have four-chambered stomachs, examples are cows, sheep, goats, buffalo, elk...
• [25:29] Next Question, What is the best protein supplement that's Keto? Rachel has several she recommends:
• • Perfect Keto Whey
  • Perfect Keto Collagen
  • Organifi Complete Protein
  • Primal Kitchen
  • Equip Prime Beef Protein

But make sure you do your own research as well and always look for approved third-party tested supplements. One good resource to use is www.consumerlab.com to compare products.

• [27:51] Last question, Rachel's best book recommendations? Take a look for yourself on her amazon shop Link to Rachel's Book Recommendation list

---

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 Q&A episode, Rachel talks about common vegetables that cause bloating vs. those that don’t, tips for taking digestive enzymes, FODMAPS, how to know when you’ve become metabolically flexible, fueling HIIT workouts, The Lion Diet, best protein supplements, and Rachel’s top book recommendations.

Top Takeaways:

• Tips for dealing with bloating from veggies.
• Concrete ways to check if you are metabolically flexible.
• Adjusting your fueling strategy for HIIT style workouts.
• Best protein supplements (for keto and in general).
• Some reads that Rachel really loves!

Show Notes:

• [0:00] Intro
• [0:58] Rachel jumps right into question one,  “Veggies and bloating?” further explained what are the most common veggies that will cause bloating in many people, low carb diet or otherwise?
• [1:51] The main culprit of bloating is the cruciferous vegetable family. Including commonly consumed members broccoli, cauliflower, sprouts, and kale.
• [2:04] The cause of bloating is humans not having or lacking the needed amount of the enzymes raffinose and cellulase which causes them to not break down and ferment in the lower intestine leading to gas creation.
• [3:35] Cooking, steaming, sauteing these vegetables can help reduce digestive distress. All raw vegetables are a little harder for us as humans to digest.
• [4:00] Onions and garlic are also bloaters because they are a big source of fructans, another type of difficult to digest fiber.
• [4:20] FODMAPS, stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols. These are a group of short-chain carbohydrates that are poorly absorbed and digested. Common in the veggies we just talked about and also in,
• • artichokes
  • asparagus
  • beetroot
  • fennel
  • leeks
  • mushrooms
  • okra
  • peas
  • shallots 
• [6:26] List of Vegetables that cause less bloating
• • Bell peppers
  • Bok choy
  • Cucumber - skin removed
  • Cooked Spinach
  • Zucchini
  • Squash
  • Asparagus - are a FODMAP but just depends on the person
• [7:29] Extra tips on how to limit bloating as much as possible. Be aware of portion size, cook vegetables, chew food more thoroughly...
• [9:31] Benefits of taking supplemental digestive enzymes. And tips on how and when to take supplemental digestive enzymes.
• [13:14] Next Question, If you are not insulin resistant, how do you know when you are fat-adapted/metabolically flexible? Rachel’s more in-depth talk on this topic with Dr. Mike T. Nelson, also her blog on The Blood Sugar Roller Coaster. Rachel talks about objective and subjective metrics.
• [13:45] Objective metric options. Measure blood glucose after meals. Measure Ketone levels, blood, breath, urine. 
• [16:45] CO2 levels, more on this in the podcast with Ben Pakulski
• [17:28] Subjective metric options. Ease of fasting, emotional response to food, energy level, and training performance to name a few.
• [20:05] Next question, Any diet suggestions for someone on Keto struggling with low energy during High-Intensity Interval Training (or HIIT for short). In-depth talk with Rachel in previous podcast episode Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism
• [22:00] Next question, Thoughts on the Lion Diet? The Lion Diet is a type of carnivore diet (stricter version of a Keto Diet) named by Mikhaila Peterson that consists only of ruminant meat, salt, and water. Ruminant animals have four-chambered stomachs, examples are cows, sheep, goats, buffalo, elk...
• [25:29] Next Question, What is the best protein supplement that’s Keto? Rachel has several she recommends:
• • Perfect Keto Whey
  • Perfect Keto Collagen
  • Organifi Complete Protein
  • Primal Kitchen
  • Equip Prime Beef Protein

But make sure you do your own research as well and always look for approved third-party tested supplements. One good resource to use is www.consumerlab.com to compare products. 

• [27:51] Last question, Rachel’s best book recommendations? Take a look for yourself on her amazon shop Link to Rachel’s Book Recommendation list

---

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 Dr. Mike T. Nelson at his website www.miketnelson.com, also be sure to check out edu.flexdiet.com and www.mrmolebook.com!

Mike T. Nelson, PhD, MSME, CSCS, CISSN, is a research fanatic who specializes in metabolic flexibility and heart rate variability, as well as an online trainer, adjunct professor, faculty member at the Carrick Institute, presenter, creator of the Flex Diet Cert, kiteboarder, and (somewhat incongruously) heavy-metal enthusiast. The techniques he's developed, and the results Mike gets for his clients have been featured in international magazines, in scientific publications, and on websites across the globe. In his free time, he enjoys spending time with his wife, lifting odd objects, reading research, and kiteboarding as much as possible.

In this episode, we talk about how to measure your degree of metabolic flexibility, HRV and NEAT, and potential consequences from the hyper-restriction of carbs.

"I don't want to use data to make people feel more fragile, I want to use it to make them feel more anti-fragile." Dr. Mike T. Nelson

Top Takeaways:

• How to measure your degree of metabolic flexibility
• Potential negative effects of long-term, hyper-restriction of carbohydrates
• How to use Heart Rate Variability (HRV) to track recovery
• For most people, the amount of calories you burn through NEAT is higher than through exercise
• Mike's top tips for becoming more metabolically flexible

Show Notes:

• [4:00] Mike's journey into health and fitness started at St. Scholastica in Duluth, Minnesota
• [8:30] 13 years of metabolic flexibility and counting!
• [10:00] Rachel's Ketogenic Diet and CrossFit Athletes study
• [11:30] Clamp Study: Glucose and Insulin
• [13:00] Balance is key. Adding Carbs does not mean eating Pop-Tarts every morning, but you shouldn't always be fasting either.
• [15:00] Continuous Glucose Monitoring
• [16:00] 1 week of "normal eating." and then 24 hours of fasting vs. Poptarts and Cookies… but sleep and stress have a much bigger impact than expected
• [16:30] Mike backs up a common theme of the show. If you hyper-restrict carbs, you may become very sensitive to them!
• [18:00] Should I do a ketogenic diet? A common question Mike is asked
• [21:00] Dom D'Agostino is a great example of long-term ketogenic lifestyle, but it's not for everyone
• [23:00] Regardless of a ketogenic lifestyle, the brain wants to use Glucose. It also takes priority on using any available glucose. This can lead to your muscles being more insulin resistant.
• [25:00] Re-Feeding does not necessarily change everything right away. And a cyclical keto diet is often very difficult to execute appropriately acutely.
• [26:00] Down-regulation of enzymes for carb-uptake
• [27:00] High-Fat, Low-Carb diet can cause PDH to change
• [28:00] The Dr. Volek FASTER study concludes: Elite Level of Athletics likely require consistent Carbohydrate levels in your standard diet. You likely lose 3% to 8% of overall output
• [31:30] The "Metabolic Cart"
• [33:00] Heart Rate Variability (HRV) and millisecond changes in heart rate
• [34:00] Parasympathetic vs. Sympathetic systems and the costs of exercise
• [35:00] HRV monitors and their efficacy
• [42:00] The "Whoop Band"
• [44:30] HRV and sleep tracking
• [47:00] Minor changes in lifestyle can lead to massive changes in sleep quality
• [50:00] Non-Exercise Activity Thermogenesis (NEAT)
• [52:30] Changes in exercise are not necessarily correlated directly to the amount of activity
• [57:00] "obviously your nutrition is a big piece of the puzzle. But there's like all these other pieces that we still need to pay attention to." - Rachel
• Mike Nelson's top tips to becoming more metabolically flexible
• • More Protein
  • Increasing NEAT
  • More "formal exercise"

---

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 Dr. Mike T. Nelson at his website www.miketnelson.com, also be sure to check out edu.flexdiet.com and www.mrmolebook.com!

Mike T. Nelson, PhD, MSME, CSCS, CISSN, is a research fanatic who specializes in metabolic flexibility and heart rate variability, as well as an online trainer, adjunct professor, faculty member at the Carrick Institute, presenter, creator of the Flex Diet Cert, kiteboarder, and (somewhat incongruously) heavy-metal enthusiast. The techniques he's developed, and the results Mike gets for his clients have been featured in international magazines, in scientific publications, and on websites across the globe. In his free time, he enjoys spending time with his wife, lifting odd objects, reading research, and kiteboarding as much as possible.

In this episode, we talk about how to measure your degree of metabolic flexibility, HRV and NEAT, and potential consequences from the hyper-restriction of carbs.

“I don’t want to use data to make people feel more fragile, I want to use it to make them feel more anti-fragile.” Dr. Mike T. Nelson

Top Takeaways:

• How to measure your degree of metabolic flexibility
• Potential negative effects of long-term, hyper-restriction of carbohydrates
• How to use Heart Rate Variability (HRV) to track recovery
• For most people, the amount of calories you burn through NEAT is higher than through exercise
• Mike’s top tips for becoming more metabolically flexible

Show Notes:

• [4:00] Mike’s journey into health and fitness started at St. Scholastica in Duluth, Minnesota
• [8:30] 13 years of metabolic flexibility and counting!
• [10:00] Rachel’s Ketogenic Diet and CrossFit Athletes study
• [11:30] Clamp Study: Glucose and Insulin
• [13:00] Balance is key. Adding Carbs does not mean eating Pop-Tarts every morning, but you shouldn’t always be fasting either.
• [15:00] Continuous Glucose Monitoring
• [16:00] 1 week of “normal eating.” and then 24 hours of fasting vs. Poptarts and Cookies… but sleep and stress have a much bigger impact than expected
• [16:30] Mike backs up a common theme of the show. If you hyper-restrict carbs, you may become very sensitive to them!
• [18:00] Should I do a ketogenic diet? A common question Mike is asked
• [21:00] Dom D’Agostino is a great example of long-term ketogenic lifestyle, but it’s not for everyone 
• [23:00] Regardless of a ketogenic lifestyle, the brain wants to use Glucose. It also takes priority on using any available glucose. This can lead to your muscles being more insulin resistant.
• [25:00] Re-Feeding does not necessarily change everything right away. And a cyclical keto diet is often very difficult to execute appropriately acutely.
• [26:00] Down-regulation of enzymes for carb-uptake
• [27:00] High-Fat, Low-Carb diet can cause PDH to change 
• [28:00] The Dr. Volek FASTER study concludes: Elite Level of Athletics likely require consistent Carbohydrate levels in your standard diet. You likely lose 3% to 8% of overall output
• [31:30] The “Metabolic Cart”
• [33:00] Heart Rate Variability (HRV) and millisecond changes in heart rate
• [34:00] Parasympathetic vs. Sympathetic systems and the costs of exercise
• [35:00] HRV monitors and their efficacy
• [42:00] The “Whoop Band”
• [44:30] HRV and sleep tracking
• [47:00] Minor changes in lifestyle can lead to massive changes in sleep quality
• [50:00] Non-Exercise Activity Thermogenesis (NEAT)
• [52:30] Changes in exercise are not necessarily correlated directly to the amount of activity
• [57:00] “obviously your nutrition is a big piece of the puzzle. But there's like all these other pieces that we still need to pay attention to.” - Rachel
• Mike Nelson’s top tips to becoming more metabolically flexible
• • More Protein
  • Increasing NEAT
  • More “formal exercise”

---

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 chats about the 'best diet' for body recomposition, why inches are not always equal to pounds in terms of fat loss, how long it takes to lose weight on keto, her thoughts on exogenous ketones, and an explanation for elevated blood glucose levels after a prolonged low-carb, keto diet.

Top Takeaways:

• Rachel's recommendations for diet to achieve optimal body recomposition.
• Rachel explains why losing pounds in body weight is not the same as losing inches off of body size.
• Why losing weight with a ketogenic diet (or any diet) will have varied results depending on individual start-points.
• Why exogenous ketones are not a "magic wand" for the ketogenic diet.
• Rachel discusses whether it is necessary to hit an exact ketone reading of 0.5 and if other ketone amounts can be useful.
• Rachel shares possible causes for why some people following a low-carb/keto lifestyle may experience elevated blood glucose levels.

Show Notes:

• [1:00] Rachel announces the winners of the Redmond Life Giveaway! Please send an email to [email protected] with your full name, shipping address, and email. Congrats!! More giveaways to come in future episodes :)
• • Robin OS
  • Holistic Learner
  • Ketocarnivoremama
• [2:30] Rachel's recommendation for the best way to nourish your body with food to rebuild. She stresses the importance of choosing a diet you can adhere to long-term, gathering sufficient information to know if the diet is a good fit, and following what she calls the Whole Food Rule (Eating 80%-90% foods that either grew from the earth or once had a face).
• [4:20] Diet is not the only crucial component when it comes to changing the general composition of your body.
• [7:30] Rachel explains the difference between scale weight loss and body size weight loss.
• [8:00] Proper scale use consists of taking a weekly average, not daily fluctuations. Check out this blog post for how to use the scale properly.
• [9:30] There is a popular saying that 'muscle weighs more than fat,' which is technically incorrect (i.e. 1 lb of margarine = 1 lb of butter) but as far as health goes, fat and muscle have different effects on physiology.
• [10:10] Muscle burns carbs and assists in all areas of fitness, whereas fat does not.
• [11:00] In my opinion, measuring inches lost (or noticing changes in how your clothing fits) is actually much more of a reliable measurement of progress than the scale. Body tape measurements are a great tool for this.
• [15:30] How long should it take to lose weight on keto?
• [15:40] Everyone's body is different, which means the rate of weight loss is going to be different. Overall health, current body composition, activity level, and diet are some of many factors.
• [17:00] Initial weight loss due to water weight can cause dehydration and keto flu symptoms, so make sure to hydrate and get electrolytes!
• [18:10] Here's what a few studies have shown in regard to losing weight on the ketogenic diet.
• [20:00] As you get closer to your goal weight, weight loss slows down. As your weight decreases, and you become a smaller person, your total daily caloric needs also decrease. This is known as metabolic adaptation or adaptive thermogenesis. - part of fat loss. Go here: Refeed and Diet Break Episode for more on adaptive thermogenesis.
• [21:00] Appropriate rates of weight loss on the scale and body size measurements.
• [23:00] Losing fat isn't always reflected on the scale.
• [23:00] Rachel's thoughts on Exogenous Ketones? See: Episode with Ryan Lowery
• [24:40] Quality matters and they are not a magic weight loss or fat loss drink
• [25:00] Even if you read 0.2-0.4 ketones is that beneficial? Is it necessary to be above 0.5 to achieve the benefits?
• [26:10] Registering any level of ketones can be beneficial. Different levels may bring in different amounts of added benefits, such as mental focus and clarity.
• [28:00] What about people who are on keto for a while and experience elevated blood glucose levels?
• [28:30 ] Adaptive Glucose Sparing (aka physiological insulin resistance), in which the muscles learn to reject sugar as a fuel source.
• [30:00] The Dawn Phenomenon, in which blood sugar is highest in the morning.
• [32:00] HOMA-IR: the homeostatic model assessment of insulin resistance, is your body maintaining its essential systems in balance or in equilibrium. What happens is insulin is working against glucose in an attempt to keep blood sugar levels stable, or in homeostasis.
• [33:00] Dr. Ted Naiman talks about HOMA-IR.
• [37:00] Rachel talks about the underrated effects of stress on blood glucose levels.
• [38:00] CGM and stress in this episode with Mike Mutzel
• [39:30] False reading on your glucose monitor may occur because of outside fragrances, dehydration, and environmental interference. Unexpected readings should be multiplied and averaged.

---

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 chats about the ‘best diet’ for body recomposition, why inches are not always equal to pounds in terms of fat loss, how long it takes to lose weight on keto, her thoughts on exogenous ketones, and an explanation for elevated blood glucose levels after a prolonged low-carb, keto diet.

Top Takeaways:

• Rachel’s recommendations for diet to achieve optimal body recomposition.
• Rachel explains why losing pounds in body weight is not the same as losing inches off of body size.
• Why losing weight with a ketogenic diet (or any diet) will have varied results depending on individual start-points.
• Why exogenous ketones are not a “magic wand” for the ketogenic diet.
• Rachel discusses whether it is necessary to hit an exact ketone reading of 0.5 and if other ketone amounts can be useful.
• Rachel shares possible causes for why some people following a low-carb/keto lifestyle may experience elevated blood glucose levels.

Show Notes:

• [1:00] Rachel announces the winners of the Redmond Life Giveaway! Please send an email to [email protected] with your full name, shipping address, and email. Congrats!! More giveaways to come in future episodes :)
• • Robin OS
  • Holistic Learner
  • Ketocarnivoremama
• [2:30] Rachel’s recommendation for the best way to nourish your body with food to rebuild. She stresses the importance of choosing a diet you can adhere to long-term, gathering sufficient information to know if the diet is a good fit, and following what she calls the Whole Food Rule (Eating 80%-90% foods that either grew from the earth or once had a face).
• [4:20] Diet is not the only crucial component when it comes to changing the general composition of your body. 
• [7:30] Rachel explains the difference between scale weight loss and body size weight loss.
• [8:00] Proper scale use consists of taking a weekly average, not daily fluctuations. Check out this blog post for how to use the scale properly.
• [9:30] There is a popular saying that ‘muscle weighs more than fat,’ which is technically incorrect (i.e. 1 lb of margarine = 1 lb of butter) but as far as health goes, fat and muscle have different effects on physiology.
• [10:10] Muscle burns carbs and assists in all areas of fitness, whereas fat does not.
• [11:00] In my opinion, measuring inches lost (or noticing changes in how your clothing fits) is actually much more of a reliable measurement of progress than the scale. Body tape measurements are a great tool for this.
• [15:30] How long should it take to lose weight on keto?
• [15:40] Everyone’s body is different, which means the rate of weight loss is going to be different. Overall health, current body composition, activity level, and diet are some of many factors.
• [17:00] Initial weight loss due to water weight can cause dehydration and keto flu symptoms, so make sure to hydrate and get electrolytes!
• [18:10] Here’s what a few studies have shown in regard to losing weight on the ketogenic diet.
• [20:00] As you get closer to your goal weight, weight loss slows down. As your weight decreases, and you become a smaller person, your total daily caloric needs also decrease. This is known as metabolic adaptation or adaptive thermogenesis. - part of fat loss. Go here: Refeed and Diet Break Episode for more on adaptive thermogenesis.
• [21:00] Appropriate rates of weight loss on the scale and body size measurements.
• [23:00] Losing fat isn’t always reflected on the scale. 
• [23:00] Rachel’s thoughts on Exogenous Ketones? See: Episode with Ryan Lowery
• [24:40] Quality matters and they are not a magic weight loss or fat loss drink
• [25:00] Even if you read 0.2-0.4 ketones is that beneficial? Is it necessary to be above 0.5 to achieve the benefits?
• [26:10] Registering any level of ketones can be beneficial. Different levels may bring in different amounts of added benefits, such as mental focus and clarity.
• [28:00] What about people who are on keto for a while and experience elevated blood glucose levels?
• [28:30 ] Adaptive Glucose Sparing (aka physiological insulin resistance), in which the muscles learn to reject sugar as a fuel source. 
• [30:00] The Dawn Phenomenon, in which blood sugar is highest in the morning.
• [32:00] HOMA-IR: the homeostatic model assessment of insulin resistance, is your body maintaining its essential systems in balance or in equilibrium. What happens is insulin is working against glucose in an attempt to keep blood sugar levels stable, or in homeostasis.
• [33:00] Dr. Ted Naiman talks about HOMA-IR.
• [37:00] Rachel talks about the underrated effects of stress on blood glucose levels.
• [38:00] CGM and stress in this episode with Mike Mutzel
• [39:30] False reading on your glucose monitor may occur because of outside fragrances, dehydration, and environmental interference. Unexpected readings should be multiplied and averaged.

---

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 Drew Manning at his website Fit2Fat2Fit.com, and on @Fit2Fat2Fit

Health and fitness expert Drew Manning is the New York Times best-selling author of Fit2Fat2Fit: The Unexpected Lessons from Gaining and Losing 75 lbs on Purpose and has for years been a leading voice in the burgeoning Keto Diet movement.

Drew is also the creator of the A&E Show Fit to Fat to Fit and the host of The Fit2Fat2Fit Experience podcast. With over a million social media followers, Drew continues to transform people's lives all around the world.

Known for his straightforward and empathetic fitness and health coaching, Drew has been featured on The Dr. Oz Show, CNN, Good Morning America, The Tonight Show, The View, and MSNBC, among other media outlets.

In this episode, we cover Drew's viral weight loss journey and look at the role of metabolic flexibility for long-distance endurance training and CrossFit.

"There's no good or bad food, just good or bad consequences. It's important for you to be aware of those foods that cause bad consequences." Drew Manning

Top Takeaways:

• Keto is not a death sentence for glycolytic sports as long as you implement it appropriately.
• Everything is a tool. Using carbs with intention is key.
• We all need to have people and resources to depend on when achieving our fitness and life goals.

Show Notes:

• [5:42] Intro/Background on Drew Manning, Fit2Fat2Fit Journey.
• [10:07] When Drew started to transition to Keto, Started in 2011 on more of a Paleo type diet and began to transition to Keto around 2015.
• [12:35] Rachel starts studying Keto in 2014 in combination with CrossFit
• [13:04] CrossFit and Keto: Can you do both successfully at the same time?
• [14:27] How Drew instructs to start a glycolytic sport like CrossFit while following a low carb diet.
• [15:30] Adding in carbs once a person is Keto adapted is really beneficial to high-level athletes in glycolytic sports.
• [16:42] Previous podcast guest Ryan Lowery
• [18:50] Discussing Drew's ways of avoiding carb phobia.
• [20:30] Incorporate carbs intentionally, avoid easy access to processed carbs because we all have foods that we can't resist.
• [21:41] Long endurance training, Drew's goal to run 100 miles in 24hrs, Can't Hurt Me Book.
• [23:01] Drew will be running again to raise money for Operation Underground Railroad, a nonprofit that helps rescue child sex slaves
• [24:29] Drew's altered carb intake for running extreme long distance and still sticking to Keto on non-running or race days.
• [27:48] Revisiting the stress of carb phobia after going full Keto
• [31:07] Talking about the importance a coach can have in helping you get past your own personal sticking points in achieving your training and lifestyle goals.
• [34:15] Helpful mindset practices, hiring a life coach, incorporating meditation, gratitude list, journaling. Importance of morning routine
• [37:55] Rachel talks about her coach starting her on meditation practices
• [39:26] Question for Drew: Is there anything you have changed your mind about during the last year?
• [42:26] If you had one daily theme song what would it be?
• [45:04] Drew manning 100 race details, find Link to donate
• [45:35] Drew's two books: Complete Keto. and Fit 2 Fat 2 Fit

---

KILLER CREAMERY GIVEAWAY WINNERS

If your Itunes name or Instagram handle is listed below, please send an email to [email protected] with your full name, shipping address, and email. Congrats!! More giveaways to come in future episodes :)

• Kierancarobine
• Jw_anderson
• Loveland3031

---

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 Drew Manning at his website Fit2Fat2Fit.com, and on @Fit2Fat2Fit

Health and fitness expert Drew Manning is the New York Times best-selling author of Fit2Fat2Fit: The Unexpected Lessons from Gaining and Losing 75 lbs on Purpose and has for years been a leading voice in the burgeoning Keto Diet movement. 

Drew is also the creator of the A&E Show Fit to Fat to Fit and the host of The Fit2Fat2Fit Experience podcast. With over a million social media followers, Drew continues to transform people’s lives all around the world. 

Known for his straightforward and empathetic fitness and health coaching, Drew has been featured on The Dr. Oz Show, CNN, Good Morning America, The Tonight Show, The View, and MSNBC, among other media outlets.

In this episode, we cover Drew’s viral weight loss journey and look at the role of metabolic flexibility for long-distance endurance training and CrossFit.

“There’s no good or bad food, just good or bad consequences. It’s important for you to be aware of those foods that cause bad consequences.” Drew Manning

Top Takeaways:

• Keto is not a death sentence for glycolytic sports as long as you implement it appropriately.
• Everything is a tool. Using carbs with intention is key.
• We all need to have people and resources to depend on when achieving our fitness and life goals.

Show Notes:

• [5:42] Intro/Background on Drew Manning, Fit2Fat2Fit Journey.
• [10:07] When Drew started to transition to Keto, Started in 2011 on more of a Paleo type diet and began to transition to Keto around 2015.
• [12:35] Rachel starts studying Keto in 2014 in combination with CrossFit
• [13:04] CrossFit and Keto: Can you do both successfully at the same time?
• [14:27] How Drew instructs to start a glycolytic sport like CrossFit while following a low carb diet.
• [15:30] Adding in carbs once a person is Keto adapted is really beneficial to high-level athletes in glycolytic sports.
• [16:42] Previous podcast guest Ryan Lowery
• [18:50] Discussing Drew’s ways of avoiding carb phobia.
• [20:30] Incorporate carbs intentionally, avoid easy access to processed carbs because we all have foods that we can’t resist.
• [21:41] Long endurance training, Drew’s goal to run 100 miles in 24hrs, Can’t Hurt Me Book.
• [23:01] Drew will be running again to raise money for Operation Underground Railroad, a nonprofit that helps rescue child sex slaves
• [24:29] Drew’s altered carb intake for running extreme long distance and still sticking to Keto on non-running or race days.
• [27:48] Revisiting the stress of carb phobia after going full Keto
• [31:07] Talking about the importance a coach can have in helping you get past your own personal sticking points in achieving your training and lifestyle goals.
• [34:15] Helpful mindset practices, hiring a life coach, incorporating meditation, gratitude list, journaling. Importance of morning routine
• [37:55] Rachel talks about her coach starting her on meditation practices
• [39:26] Question for Drew: Is there anything you have changed your mind about during the last year?
• [42:26] If you had one daily theme song what would it be?
• [45:04] Drew manning 100 race details, find Link to donate
• [45:35] Drew’s two books: Complete Keto. and Fit 2 Fat 2 Fit

---

KILLER CREAMERY GIVEAWAY WINNERS

If your Itunes name or Instagram handle is listed below, please send an email to [email protected] with your full name, shipping address, and email. Congrats!! More giveaways to come in future episodes :)

• Kierancarobine
• Jw_anderson
• Loveland3031

---

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.).

Join Rachel's Newsletter!

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

In this episode, Rachel does another Q&A for her followers about carb ups and carb cycling, their benefits in maintaining metabolic flexibility, and how you can help avoid some of the possible side effects of a strict, long-term Ketogenic Diet.

"Fragile things break when they're put under stress. Resilient things resist the stress but stay the same. Anti-fragile things adapt and get better. So, if you want to be healthy and metabolically flexible, you should aim for building an anti-fragile metabolism. That, in itself, is the end goal." Rachel Gregory

Top Takeaways:

• Carb ups and carb cycling can potentially help you avoid the three main drawbacks Rachel outlines in this episode when following a very low-carb, ketogenic diet indefinitely.
• Insulin is not the devil, but constantly elevated levels of insulin can lead to chronic inflammation and many other issues.
• Body signs that you may want to try a carb-up.
• Monthly, Weekly, and Daily carb-up options.
• Taking a month off Keto, but still eating clean carbs, is another possible way to improve metabolic flexibility once an individual's body has already adjusted to fat adaptation.

Show Notes:

• [0:58] Info on Rachel's new weekly Newsletter
• [2:30] First Question, Is carb cycling a way to get Metabolically Flexible?
• [3:32] Metabolic Flexibility benefits outlined
• [4:33] Keto is a fantastic diet, but it may have three main drawbacks when used strictly for years and years without a 'break'
• [5:36] First possible drawback, loss of enzymes and gut bacteria.
• [6:36] Second possible drawback, chronically low insulin
• [8:27] Insulin has many vital functions when present in proper amounts
• [9:30] Third possible drawback, carb phobia (psychological impact).
• [11:04] Signs and symptoms you could use a carb-up.
• [11:35] Podcast with Ali Miller on Chronically low leptin levels.
• [13:42] How many carbs and how often for a carb-up?
• [14:08] Monthly carb-up options for women
• [17:08] Weekly carb-up options
• [18:24] Daily or Pre/Post Workout carb-up options
• [21:44] Details on the incorporation of carbs pre/post-workout in terms of recovery
• [25:35] Second Question, Coming off of Keto for one month of moderate carbs then going back on Keto. Beneficial?
• [29:42] Outro and closing thoughts, Rachel's Instagram

THINGS MENTIONED IN THIS EPISODE:

• Rachel Gregory Refeed Episode
• Rachel Gregory YouTube Channel
• Podcast about Women's Health with Ali Miller
• Keto for Women

---

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.).

Join Rachel’s Newsletter!

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

In this episode, Rachel does another Q&A for her followers about carb ups and carb cycling, their benefits in maintaining metabolic flexibility, and how you can help avoid some of the possible side effects of a strict, long-term Ketogenic Diet.

 “Fragile things break when they’re put under stress. Resilient things resist the stress but stay the same. Anti-fragile things adapt and get better. So, if you want to be healthy and metabolically flexible, you should aim for building an anti-fragile metabolism. That, in itself, is the end goal.” Rachel Gregory

Top Takeaways:

• Carb ups and carb cycling can potentially help you avoid the three main drawbacks Rachel outlines in this episode when following a very low-carb, ketogenic diet indefinitely.
• Insulin is not the devil, but constantly elevated levels of insulin can lead to chronic inflammation and many other issues.
• Body signs that you may want to try a carb-up.
• Monthly, Weekly, and Daily carb-up options.
• Taking a month off Keto, but still eating clean carbs, is another possible way to improve metabolic flexibility once an individual's body has already adjusted to fat adaptation.

Show Notes:

• [0:58] Info on Rachel’s new weekly Newsletter 
• [2:30] First Question, Is carb cycling a way to get Metabolically Flexible?
• [3:32] Metabolic Flexibility benefits outlined
• [4:33] Keto is a fantastic diet, but it may have three main drawbacks when used strictly for years and years without a ‘break’
• [5:36] First possible drawback, loss of enzymes and gut bacteria.
• [6:36] Second possible drawback, chronically low insulin
• [8:27] Insulin has many vital functions when present in proper amounts
• [9:30] Third possible drawback, carb phobia (psychological impact).
• [11:04] Signs and symptoms you could use a carb-up.
• [11:35] Podcast with Ali Miller on Chronically low leptin levels.
• [13:42] How many carbs and how often for a carb-up?
• [14:08] Monthly carb-up options for women 
• [17:08] Weekly carb-up options
• [18:24] Daily or Pre/Post Workout carb-up options
• [21:44] Details on the incorporation of carbs pre/post-workout in terms of recovery
• [25:35] Second Question, Coming off of Keto for one month of moderate carbs then going back on Keto. Beneficial?
• [29:42] Outro and closing thoughts, Rachel's Instagram

THINGS MENTIONED IN THIS EPISODE:

• Rachel Gregory Refeed Episode
• Rachel Gregory YouTube Channel
• Podcast about Women’s Health with Ali Miller
• Keto for Women

---

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.).