MetFlex and Chill

Listeners can find Mike Mutzel at his website High Intensity Health, and on Instagram @metabolic_mike.

Mike Mutzel, MS has an undergraduate degree in Biology from Western Washington University, a Masters Degree in Human Clinical Nutrition from the University of Bridgeport is a graduate of the Nutritional Therapy Association (NTA) and the author of Belly Fat Effect. He makes videos and podcasts to help everyday people around the world learn how to stay lean and metabolically healthy.

In this episode, we talk ALL things fasting, glycemic variability, personalized CGM experiences, and of course, metabolic flexibility!

"The better question is - how metabolically flexible are you? That's going to be the contingent factor that will determine what will or won't affect your fast." Mike Mutzel

Top Takeaways:

• Being consistent with fasting is probably a better approach than being super aggressive.
• The more data we know about our day to day decisions - diet, mindset, stress response - the more empowered we are.
• Learn how to integrate different practices into your life related to stress management, sleep, fasting, breathing, etc. so you can work towards becoming more flexible and resilient.

Show Notes:

• [1:50] Mike's journey into health, and getting prescribed SSRI's.
• [2:30] Google Scholar: A great research tool!
• [4:50] How Mike first became interested in CGM (Continuous Glucose Monitoring)
• [7:30] Glucogenic response from stress, adrenaline, cortisol, etc.
• [8:00] Using the CGM to mediate stress, and use it as a tool to increase the benefits of meditation and breathwork
• [9:00] Glycation and the effects of a prolonged period of high-glucose levels
• [9:30] Inflammation, ability to process glucose, and cognitive function as we age
• [13:50] Fasting, especially prolonged fasting, creates some of the same effects as exercise.
• [15:30] Fasting - a framework for discipline and creating friction between constant food intake
• [17:30] Hormone suffering, thyroid issues, and hair loss
• [18:30] Postmenopausal benefits of fasting
• [19:30] Fasting strategies
• [22:30] Changing too much, too quickly; and the rebound that may follow
• [24:00] Adrenal Fatigue
• [26:00] The stages of a 72-hour fast
• [26:30] 36-hour mark - Degrading intracellular proteins and Autophagy
• [28:00] Autophagy happens at different speeds for different people… at different stages of the fast
• [30:00] A more scientific definition of Autophagy than what is floating around on the internet currently
• [31:00] Why and how breaking a fast is different for everyone
• [33:30] Does under 100 calories count as a break?
• [35:00] General rule: do whatever is going to keep you consistently moving towards your health goals
• [36:00] In order to "break" a fast scientifically, you need to enact insulin signaling
• [37:30] Does a 72-hour fast "reset" your immune system? And looking at Valter Longo's work
• [38:30] A new sweet spot… 36-Hour fasts are what the cool kids are doing now.
• [39:00] Mike's Metabolic Mondays
• [41:30] Longevity strategies and one day per week fast vs. daily fasting
• [46:00] "Ketones have unique energy signaling behaviors… they affect epigenetics, they change gene expression."
• [48:00] The Minimal Effective Dose of re-feeds
• [49:00] Ketosis 24/7 or Metabolic Flexibility

---

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 Mike Mutzel at his website High Intensity Health, and on Instagram @metabolic_mike.

Mike Mutzel, MS has an undergraduate degree in Biology from Western Washington University, a Masters Degree in Human Clinical Nutrition from the University of Bridgeport is a graduate of the Nutritional Therapy Association (NTA) and the author of Belly Fat Effect. He makes videos and podcasts to help everyday people around the world learn how to stay lean and metabolically healthy.

In this episode, we talk ALL things fasting, glycemic variability, personalized CGM experiences, and of course, metabolic flexibility!

“The better question is - how metabolically flexible are you? That’s going to be the contingent factor that will determine what will or won’t affect your fast.” Mike Mutzel

Top Takeaways:

• Being consistent with fasting is probably a better approach than being super aggressive.
• The more data we know about our day to day decisions - diet, mindset, stress response - the more empowered we are.
• Learn how to integrate different practices into your life related to stress management, sleep, fasting, breathing, etc. so you can work towards becoming more flexible and resilient. 

Show Notes:

• [1:50] Mike’s journey into health, and getting prescribed SSRI’s.
• [2:30] Google Scholar: A great research tool! 
• [4:50] How Mike first became interested in CGM (Continuous Glucose Monitoring)
• [7:30] Glucogenic response from stress, adrenaline, cortisol, etc.
• [8:00] Using the CGM to mediate stress, and use it as a tool to increase the benefits of meditation and breathwork
• [9:00] Glycation and the effects of a prolonged period of high-glucose levels
• [9:30] Inflammation, ability to process glucose, and cognitive function as we age
• [13:50] Fasting, especially prolonged fasting, creates some of the same effects as exercise. 
• [15:30] Fasting - a framework for discipline and creating friction between constant food intake
• [17:30] Hormone suffering, thyroid issues, and hair loss
• [18:30] Postmenopausal benefits of fasting
• [19:30] Fasting strategies
• [22:30] Changing too much, too quickly; and the rebound that may follow
• [24:00] Adrenal Fatigue
• [26:00] The stages of a 72-hour fast
• [26:30] 36-hour mark - Degrading intracellular proteins and Autophagy
• [28:00] Autophagy happens at different speeds for different people… at different stages of the fast
• [30:00] A more scientific definition of Autophagy than what is floating around on the internet currently
• [31:00] Why and how breaking a fast is different for everyone
• [33:30] Does under 100 calories count as a break?
• [35:00] General rule: do whatever is going to keep you consistently moving towards your health goals
• [36:00] In order to “break” a fast scientifically, you need to enact insulin signaling
• [37:30] Does a 72-hour fast “reset” your immune system? And looking at Valter Longo’s work
• [38:30] A new sweet spot… 36-Hour fasts are what the cool kids are doing now.
• [39:00] Mike’s Metabolic Mondays
• [41:30] Longevity strategies and one day per week fast vs. daily fasting
• [46:00] “Ketones have unique energy signaling behaviors… they affect epigenetics, they change gene expression.”
• [48:00] The Minimal Effective Dose of re-feeds
• [49:00] Ketosis 24/7 or Metabolic Flexibility

---

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/

In this episode, Rachel answers questions about glucose tracking for weight loss, keto's effect on women's menstrual cycles, tips for women who are breastfeeding and want to try keto, and quarantine realizations.

"We want to make sure our bodies are not on the path to insulin resistance and rather working towards becoming more insulin sensitive. A process that occurs when we don't rely on carbohydrates as our main fuel source at all times and we work towards becoming more metabolically flexible. " Rachel Gregory

Top Takeaways:

• Learn how to monitor your own blood glucose level for your fat loss goals
• How keto affects women is a little different for each individual, but big lifestyle changes like keto will always take some time to adjust to
• Tips on how to eat while breastfeeding
• We can all learn something about ourselves during this quarantine

Show Notes:

• [1:08] First Question: Can you talk about Glucose tracking for weight loss?
• [1:22] Rachel's Blood Sugar Blog
• [1:37] The most common way to track blood glucose is a cheap blood glucose monitor
• [3:20] Recommended time to check blood glucose times before and after meals
• [4:25] Continuous glucose monitor, differences (Rachel's Instagram)
• [6:49] How a blood sugar spike affects your body
• [8:48] The Second reason to track glucose levels
• [11:44] How to prevent or improve insulin resistance
• [12:51] Join the FREE MetFLex Life Course
• [14:32] Second Question, Talk about women's cycles, could Keto make them longer?
• [16:13] Rachel's advice to best re-regulate your cycle.
• [17:52] Seed Cycling as a tool, see links below
• [19:18] Question 3 Breastfeeding and Keto, See again episode with Dr. Jamie Seeman
• [23:27] Last Question, What Rachel has learned about herself in quarantine

THINGS MENTIONED IN THIS EPISODE:

• Blood Sugar Blog
• Podcast about Women's Health with Dr. Jamie Seeman
• Podcast about Women's Health with Ali Miller
• Seed Cycling Part 1
• Seed Cycling Part 2

---

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/

In this episode, Rachel answers questions about glucose tracking for weight loss, keto’s effect on women's menstrual cycles, tips for women who are breastfeeding and want to try keto, and quarantine realizations.  

 “We want to make sure our bodies are not on the path to insulin resistance and rather working towards becoming more insulin sensitive. A process that occurs when we don’t rely on carbohydrates as our main fuel source at all times and we work towards becoming more metabolically flexible. ” Rachel Gregory

Top Takeaways:

• Learn how to monitor your own blood glucose level for your fat loss goals
• How keto affects women is a little different for each individual, but big lifestyle changes like keto will always take some time to adjust to
• Tips on how to eat while breastfeeding
• We can all learn something about ourselves during this quarantine

Show Notes:

• [1:08] First Question: Can you talk about Glucose tracking for weight loss?
• [1:22] Rachel’s Blood Sugar Blog
• [1:37] The most common way to track blood glucose is a cheap blood glucose monitor
• [3:20] Recommended time to check blood glucose times before and after meals
• [4:25] Continuous glucose monitor, differences (Rachel’s Instagram)
• [6:49] How a blood sugar spike affects your body
• [8:48] The Second reason to track glucose levels
• [11:44] How to prevent or improve insulin resistance
• [12:51] Join the FREE MetFLex Life Course
• [14:32] Second Question, Talk about women's cycles, could Keto make them longer?
• [16:13] Rachel’s advice to best re-regulate your cycle.
• [17:52] Seed Cycling as a tool, see links below
• [19:18] Question 3 Breastfeeding and Keto, See again episode with Dr. Jamie Seeman
• [23:27] Last Question, What Rachel has learned about herself in quarantine

THINGS MENTIONED IN THIS EPISODE:

• Blood Sugar Blog
• Podcast about Women’s Health with Dr. Jamie Seeman
• Podcast about Women’s Health with Ali Miller
• Seed Cycling Part 1
• Seed Cycling Part 2

---

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 Christina Rice at her website Christina Rice Wellness, and on Instagram @Christinaricewellness

Christina Rice is a Nutritional Therapy Practitioner and Reiki Practitioner turned holistic business coach who helps ambitious health coaches build and scale successful online businesses. She is the blogger behind christinaricewellness.com, host of Wellness Realness podcast, and creator of the Paleo Women Lifestyle Program.

Christina became a holistic practitioner after overcoming her own health struggles including SIBO, candida overgrowth, parasites, heavy metals toxicity, amenorrhea, depression and anxiety, hypothyroidism, mold illness, and autoimmune disease. She has worked with thousands of women to help them naturally heal from digestive issues, disordered eating, and hormonal imbalances, and now she focuses on teaching other purpose-driven health coaches to expand their businesses with online platforms.

Don't forget to take a screenshot and tag @rachelgregory.cns on Instagram!

Also, don't forget to visit www.killinitketo.com for free recipes, other episodes of this podcast, and exclusive content!

In this episode, we talk about Christina's nutrition and diet experiences, carb phobia, keto for men vs. women, metabolic flexibility, fasting and more!

"Constant stress over maintaining a rigid diet is ultimately counter-productive to health and well being. It's better to aim for flexibility and be able to enjoy life with food as one component." Christina Rice

Top Takeaways:

• Different diets serve different purposes; feel free to switch it up according to what your own body needs, and know that transitions take time.
• Fasting is a powerful tool if used correctly...especially for women!
• Your diet is a major part of your overall lifestyle. It should be enjoyable.

Show Notes:

• [5:00] Christina shares her personal struggle of unwellness and how that led her to become her own health advocate, treating her leaky gut, depression, and ongoing battle with severe digestive issues.
• [9:45] Christina used the paleolithic-ketogenic, and variations of the keto diet to control her symptoms, before switching to a carnivore diet. She now describes her diet as "carnivore-ish"
• [11:15] Christina is open to trying many new diets and approaches, she even tried the potato diet and the raw vegan diet!
• [12:30] "... at one point I was so carbohydrate intolerant, I would faint after two bites of sweet potatoes."
• [13:15] Sweet potatoes are not real potatoes because they do not contain nightshades
• [16:15] Fat and carbohydrates should not be paired together at high levels in a diet
• [18:15] What is carbosis
• [21:50] Christina struggled with disrupted leptin signaling (the satiety hormone) after a long period without carbohydrates that caused chronic hunger
• [24:20] Women especially need to be cautious about forgoing carbs entirely for long periods of time, as it can disrupt leptin signaling and lead to carb intolerance.
• [26:00] Christina shares her story of overcoming carb phobia and incorporating carbohydrates correctly for maximum benefits
• [32:00] What does healthy fasting look like, for women in particular?
• [36:00] Feel free to mix up your fasting routine. Dr. Pompa talks about intermittent fasting
• [37:50] Not everyone is ready for fasting; there are steps to getting there
• [42:00] Christina's recommendation on how to move toward a carnivore diet
• [44:20] Allowing adequate time to see results with a diet is crucial, up to several months. Transitioning between diets -- keto, carnivore, carb cycling -- can take several weeks.
• [48:00] Christina also uses diet from Craig Emmerich to control symptoms of mold allergy and Lyme Disease
• [45:00] "There's a lot of power in experimenting for yourself and listening to your own body, rather than what the media is saying, and being metabolically flexible because you don't have to pick just one diet."
• [52:00] "Constant stress over maintaining a rigid diet is ultimately counter-productive to health and well being. It's better to aim for flexibility and be able to enjoy life with food as one component."

---

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 Christina Rice at her website Christina Rice Wellness, and on Instagram @Christinaricewellness

Christina Rice is a Nutritional Therapy Practitioner and Reiki Practitioner turned holistic business coach who helps ambitious health coaches build and scale successful online businesses. She is the blogger behind christinaricewellness.com, host of Wellness Realness podcast, and creator of the Paleo Women Lifestyle Program.

Christina became a holistic practitioner after overcoming her own health struggles including SIBO, candida overgrowth, parasites, heavy metals toxicity, amenorrhea, depression and anxiety, hypothyroidism, mold illness, and autoimmune disease. She has worked with thousands of women to help them naturally heal from digestive issues, disordered eating, and hormonal imbalances, and now she focuses on teaching other purpose-driven health coaches to expand their businesses with online platforms.

Don't forget to take a screenshot and tag @rachelgregory.cns on Instagram!

Also, don't forget to visit www.killinitketo.com for free recipes, other episodes of this podcast, and exclusive content!

In this episode, we talk about Christina’s nutrition and diet experiences, carb phobia, keto for men vs. women, metabolic flexibility, fasting and more!

“Constant stress over maintaining a rigid diet is ultimately counter-productive to health and well being. It's better to aim for flexibility and be able to enjoy life with food as one component.” Christina Rice

Top Takeaways:

• Different diets serve different purposes; feel free to switch it up according to what your own body needs, and know that transitions take time.
• Fasting is a powerful tool if used correctly...especially for women!
• Your diet is a major part of your overall lifestyle. It should be enjoyable.

Show Notes:

• [5:00] Christina shares her personal struggle of unwellness and how that led her to become her own health advocate, treating her leaky gut, depression, and ongoing battle with severe digestive issues.
• [9:45] Christina used the paleolithic-ketogenic, and variations of the keto diet to control her symptoms, before switching to a carnivore diet. She now describes her diet as “carnivore-ish”
• [11:15] Christina is open to trying many new diets and approaches, she even tried the potato diet and the raw vegan diet!
• [12:30] “... at one point I was so carbohydrate intolerant, I would faint after two bites of sweet potatoes.”
• [13:15] Sweet potatoes are not real potatoes because they do not contain nightshades
• [16:15] Fat and carbohydrates should not be paired together at high levels in a diet
• [18:15] What is carbosis
• [21:50] Christina struggled with disrupted leptin signaling (the satiety hormone) after a long period without carbohydrates that caused chronic hunger
• [24:20] Women especially need to be cautious about forgoing carbs entirely for long periods of time, as it can disrupt leptin signaling and lead to carb intolerance.
• [26:00] Christina shares her story of overcoming carb phobia and incorporating carbohydrates correctly for maximum benefits
• [32:00] What does healthy fasting look like, for women in particular?
• [36:00] Feel free to mix up your fasting routine. Dr. Pompa talks about intermittent fasting 
• [37:50] Not everyone is ready for fasting; there are steps to getting there
• [42:00] Christina’s recommendation on how to move toward a carnivore diet 
• [44:20] Allowing adequate time to see results with a diet is crucial, up to several months. Transitioning between diets -- keto, carnivore, carb cycling -- can take several weeks.
• [48:00] Christina also uses diet from Craig Emmerich to control symptoms of mold allergy and Lyme Disease
• [45:00] “There’s a lot of power in experimenting for yourself and listening to your own body, rather than what the media is saying, and being metabolically flexible because you don’t have to pick just one diet.”
• [52:00] “Constant stress over maintaining a rigid diet is ultimately counter-productive to health and well being. It's better to aim for flexibility and be able to enjoy life with food as one component.”

---

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/

In this episode, Rachel talks about her morning routine and what a typical day of eating and training looks like.

GIVEAWAY for today's episode is brought to you by Redmond Life

3 winners will EACH receive the Rachel Gregory Redmond Bundle. This bundle includes a 16 oz. package of Redmond Real Salt, mini salt shakers, one bottle of charcoal cucumber clay mask, and one bentonite clay mask.

To enter:

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

"I wake up excited for my morning routine, which then excites me for the day, it just makes me so much more productive and focused." Rachel Gregory

Top Takeaways:

• Your morning routine will make or break your day.
• Having a coach that keeps you accountable is a huge piece of the puzzle when it comes to building (and maintaining) habits -- such as creating and sticking to a solid morning routine.
• If you want to make big improvements, you have to set aside time every single day to LEARN!
• Macros change based on your goals and YOU as an individual.

Show Notes:

• [1:00] Today's Giveaway: Rachel Gregory Redmond Bundle
• [4:00] MetFlex and Chill with Dr. Ken Berry: Lies My Doctor Told Me
• [5:30] First question: What is your morning routine?
• [7:00] Rachel's coffee of choice: Purity Coffee
• [8:00] How to maximize the scale as a tool, blog post
• [12:00] Rachel's current coffee concoction of choice
• [13:00] Brendon Burchard's High-Performance Planner and the Five Minute Journal
• [14:00] Read two different types of books, currently The ONE Thing by Gary Keller and The Hungry Brain by Dr. Stephen Guyenet
• [16:00] Fill out accountability tracker, with routines and biofeedback markers
• [22:00] Why morning routine is--and should be--the best part of the day
• [23:00] Second question: What is a typical day of eating and training like for you? What is your macro split?
• [23:20] Keto For Women as one tool to use when you're in a fat-loss or "cut" phase
• [24:00] Helpful ideas for at-home lifting program
• [25:00] Lifting and cardio/conditioning training
• [28:00] A normal day's routine outside of quarantine, with some fun keto-friendly dessert hacks
• [29:00] Baseline Nutrition
• [30:30] Exercise routine and weekly splits. Preworkout nutrition tips
• [32:00] Afternoon snack - followed by an afternoon walk before dinner!
• [33:00] If you want to make big improvements, you have to be learning every day
• [33:30] Protein Ice Cream!!
• [34:30] MetFlex and Chill allows a little Netflix, and other TV
• [36:30] Blue light blocking glasses and winding down for the evening
• [38:30] The importance of having a coach, and how to apply for one-on-one coaching

THINGS MENTIONED IN THIS EPISODE:

• Save money on your first order of Purity Coffee
• [BLOG] The Scale Doesn't Always Matter...But Sometimes It Does
• Join the waiting list for the Keto For Women Program
• Shifting Goals and Mindset Solo Episode
• Download your FREE Hunger Hacks EBook
• Pre-Workout Nutrition Solo 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/

In this episode, Rachel talks about her morning routine and what a typical day of eating and training looks like.

GIVEAWAY for today’s episode is brought to you by Redmond Life

3 winners will EACH receive the Rachel Gregory Redmond Bundle. This bundle includes a 16 oz. package of Redmond Real Salt, mini salt shakers, one bottle of charcoal cucumber clay mask, and one bentonite clay mask.

To enter:

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

“I wake up excited for my morning routine, which then excites me for the day, it just makes me so much more productive and focused.” Rachel Gregory

Top Takeaways:

• Your morning routine will make or break your day.
• Having a coach that keeps you accountable is a huge piece of the puzzle when it comes to building (and maintaining) habits -- such as creating and sticking to a solid morning routine.
• If you want to make big improvements, you have to set aside time every single day to LEARN!
• Macros change based on your goals and YOU as an individual. 

Show Notes:

• [1:00] Today’s Giveaway: Rachel Gregory Redmond Bundle
• [4:00] MetFlex and Chill with Dr. Ken Berry: Lies My Doctor Told Me
• [5:30] First question: What is your morning routine?
• [7:00] Rachel’s coffee of choice: Purity Coffee
• [8:00] How to maximize the scale as a tool, blog post 
• [12:00] Rachel’s current coffee concoction of choice 
• [13:00] Brendon Burchard’s High-Performance Planner and the Five Minute Journal
• [14:00] Read two different types of books, currently The ONE Thing by Gary Keller and The Hungry Brain by Dr. Stephen Guyenet 
• [16:00] Fill out accountability tracker, with routines and biofeedback markers
• [22:00] Why morning routine is--and should be--the best part of the day
• [23:00] Second question: What is a typical day of eating and training like for you? What is your macro split?
• [23:20] Keto For Women as one tool to use when you’re in a fat-loss or “cut” phase 
• [24:00] Helpful ideas for at-home lifting program 
• [25:00] Lifting and cardio/conditioning training 
• [28:00] A normal day’s routine outside of quarantine, with some fun keto-friendly dessert hacks 
• [29:00] Baseline Nutrition
• [30:30] Exercise routine and weekly splits. Preworkout nutrition tips
• [32:00] Afternoon snack - followed by an afternoon walk before dinner!
• [33:00] If you want to make big improvements, you have to be learning every day
• [33:30] Protein Ice Cream!!
• [34:30] MetFlex and Chill allows a little Netflix, and other TV
• [36:30] Blue light blocking glasses and winding down for the evening 
• [38:30] The importance of having a coach, and how to apply for one-on-one coaching

THINGS MENTIONED IN THIS EPISODE:

• Save money on your first order of Purity Coffee
• [BLOG] The Scale Doesn’t Always Matter...But Sometimes It Does
• Join the waiting list for the Keto For Women Program
• Shifting Goals and Mindset Solo Episode
• Download your FREE Hunger Hacks EBook
• Pre-Workout Nutrition Solo 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 Aaron Day on his website fatforweightloss.com.au, on Instagram @fatforweightloss, and on Facebook Fat For Weight Loss.

Aaron Day is an Accredited Nutritional Therapist, Advanced Sports Exercise Nutritional Adviser, and Clinical Weight Loss Practitioner. He is also a ketogenic food blogger, recipe developer, food photographer, and videographer, with an emphasis on Quick and Simple Keto Meals and Keto Comfort Foods.

GIVEAWAY for today's episode is brought to you by Killer Creamery:

3 winners will EACH receive 6 FREE pints of Killer Creamery Low-Carb Ice Cream!

To enter:

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

In this episode, we talk about endurance training as a low-carb athlete, fat loss plateaus, using metabolic flexibility to optimize athletic performance, meal prepping tips, tricks, and tools, and more!

"Yes, being fat-adapted first is the goal. But then, that's where you can play with how much energy you bring from fat and how much energy you bring from carbs." Aaron Day

Top Takeaways:

• Pairing carbs, protein, ketones, and electrolytes can essentially create this metabolic flexible-fuel AKA dual fuel.
• Endurance athletes need to resistance train if they are struggling to lose body fat. You need to lift weights if you want to look 'toned.'
• If fat loss is your goal, cardio should be used as a tool because your body adapts very easily to cardio and you don't want to become efficient at it.
• Meal prep and planning ahead are major keys to success. The more you do it, the more it becomes a habit, and the easier it gets.

Show Notes:

• [2:00] Dom D'Agostino's appearance on Tim Ferriss' show
• [3:10] Endurance training as a Ketogenic/Low-carb athlete
• [4:45] Triathlons in a Ketogenic state
• [5:30] Inflammation decrease from Keto, leading to less soreness and injury
• [6:45] The importance of electrolytes
• [10:15] Mark Sisson's "Primal Endurance" - Using Metabolic Flexibility to optimize your athletic performance
• [12:30] Ben Greenfield's book "Boundless"
• [14:00] Dual Fuel - Utilizing both Ketones and Glucose, depending on the current need
• [16:30] Fat-Phobia and Carb-Phobia
• [18:35] Zach Bitter - World Record Holder for the longest distance in 12 hours is a Dual Fuel Athlete
• [21:50] "You have to test for yourself, and see what really works for you"
• [22:00] UCAN SuperStarch vs. Corn Starch
• [23:00] Using Blood Glucose Monitors to monitor carb impact
• [24:00] "What happens when you pair Carbohydrates with Fat and Protein? There's a whole new world of Keto research available"
• [27:00] Lifting vs. Endurance training
• [30:00] Your keto is strict, but you are plateauing in fat loss? Maybe it's time to look at your training
• [33:00] Neglecting the weight room
• [34:00] "If I have more muscle on me and I'm just sitting at my desk working, I'm actually burning a little bit more fuel than I would if I had less muscle because muscle is just so metabolically taxing."
• [38:00] Cardio isn't bad, but it may be overused for fat loss
• [43:00] Exercise time commitment and fitness tracking
• [48:15] Meal-prepping tips and tricks, including how to start meal-prepping slowly
• [49:30] Meal-prep tools
• [54:00] Meal-prep as a habit, and cutting the time commitment
• [57:00] Low-protein! Rachel addresses this in her Keto For Women Program.
• [58:00] If Aaron were a type of food, what type of food would he be?

---

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 Day on his website fatforweightloss.com.au, on Instagram @fatforweightloss, and on Facebook Fat For Weight Loss. 

Aaron Day is an Accredited Nutritional Therapist, Advanced Sports Exercise Nutritional Adviser, and Clinical Weight Loss Practitioner. He is also a ketogenic food blogger, recipe developer, food photographer, and videographer, with an emphasis on Quick and Simple Keto Meals and Keto Comfort Foods. 

GIVEAWAY for today’s episode is brought to you by Killer Creamery:

3 winners will EACH receive 6 FREE pints of Killer Creamery Low-Carb Ice Cream!

To enter:

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

In this episode, we talk about endurance training as a low-carb athlete, fat loss plateaus, using metabolic flexibility to optimize athletic performance, meal prepping tips, tricks, and tools, and more!

“Yes, being fat-adapted first is the goal. But then, that’s where you can play with how much energy you bring from fat and how much energy you bring from carbs.” Aaron Day

Top Takeaways:

• Pairing carbs, protein, ketones, and electrolytes can essentially create this metabolic flexible-fuel AKA dual fuel.
• Endurance athletes need to resistance train if they are struggling to lose body fat. You need to lift weights if you want to look ‘toned.’
• If fat loss is your goal, cardio should be used as a tool because your body adapts very easily to cardio and you don’t want to become efficient at it.
• Meal prep and planning ahead are major keys to success. The more you do it, the more it becomes a habit, and the easier it gets.

Show Notes:

• [2:00] Dom D’Agostino’s appearance on Tim Ferriss’ show
• [3:10] Endurance training as a Ketogenic/Low-carb athlete
• [4:45] Triathlons in a Ketogenic state
• [5:30] Inflammation decrease from Keto, leading to less soreness and injury
• [6:45] The importance of electrolytes
• [10:15] Mark Sisson’s “Primal Endurance” - Using Metabolic Flexibility to optimize your athletic performance
• [12:30] Ben Greenfield’s book “Boundless” 
• [14:00] Dual Fuel - Utilizing both Ketones and Glucose, depending on the current need
• [16:30] Fat-Phobia and Carb-Phobia
• [18:35] Zach Bitter - World Record Holder for the longest distance in 12 hours is a Dual Fuel Athlete
• [21:50] “You have to test for yourself, and see what really works for you”
• [22:00] UCAN SuperStarch vs. Corn Starch
• [23:00] Using Blood Glucose Monitors to monitor carb impact
• [24:00] “What happens when you pair Carbohydrates with Fat and Protein? There’s a whole new world of Keto research available”
• [27:00] Lifting vs. Endurance training
• [30:00] Your keto is strict, but you are plateauing in fat loss? Maybe it’s time to look at your training
• [33:00] Neglecting the weight room
• [34:00] “If I have more muscle on me and I'm just sitting at my desk working, I'm actually burning a little bit more fuel than I would if I had less muscle because muscle is just so metabolically taxing.”
• [38:00] Cardio isn’t bad, but it may be overused for fat loss
• [43:00] Exercise time commitment and fitness tracking
• [48:15] Meal-prepping tips and tricks, including how to start meal-prepping slowly 
• [49:30] Meal-prep tools
• [54:00] Meal-prep as a habit, and cutting the time commitment
• [57:00] Low-protein! Rachel addresses this in her Keto For Women Program.
• [58:00] If Aaron were a type of food, what type of food would he be?

---

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.)