MetFlex and Chill

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 how to test for low stomach acid and why it's important for proper digestion, setting up your pre-workout nutrition, and how alcohol fits into a 'healthy' lifestyle.

"Carbs are not essential. But if the goal is to optimize performance and become as metabolically flexible as possible, utilizing carbs strategically is definitely beneficial...especially when it comes to performance-based goals." Rachel Gregory

Top Takeaways:

• You can test for low stomach acid at home using the Baking Soda Test and the HCL Challenge Test detailed in this episode.
• Your pre-workout meal/snack/supplement will depend on your specific goals, the type, and length of your workout, as well as other factors.
• Carbs are not essential, but they can be helpful, especially when talking about metabolic flexibility. If you are eating carbs to fuel a workout, aim for an 80/20 ratio of starch to fruit.
• Alcohol is a toxin; your body will pause other processes to get it out of you as fast as possible. Know your goals when it comes to consuming alcohol.

Show Notes:

• [2:30] The importance of high-quality protein
• [3:00] Protein is QUEEN! blog post
• [3:30] How do we know if we have the proper amount of stomach acid to digest proteins?
• [4:00] Stomach acid production can be inhibited by different factors
• [5:00] Signs and symptoms associated with low stomach acid level
• [6:00] Lab tests to determine stomach acid levels
• [6:45] At home testing!
• [7:50] Supplement: Betaine HCl with Pepsin
• [8:09] Preventing false negatives
• [10:00] The HCL challenge test, for if you failed the baking soda test
• [14:00] Don't eat in a stressed state! Sympathetic vs. Parasympathetic
• [15:00] Chew your food!!
• [16:30] How to help with Acid Reflux
• [17:00] Apple Cider Vinegar (ACV) take 1 to 2 tablespoons with water, before trying supplements. With Water!
• [20:00] Best food type to fuel a workout
• [21:00] Look at your goals first… your goals will change the fuel needs for exercise
• [23:00] Something that worked a year ago, might not work today. Keep evolving
• [23:30] When searching for best fuel; look to what you're currently eating first
• [24:00] Another important question to ask, what type of workout are you doing?
• [25:00] Another overlooked question… What is your pre-workout fuel goal?
• [27:30] Water and Electrolytes before exercise!!
• [28:30] Fats: Stick with fast-digesting/faster absorbing fats like MCT oil/powder, coconut oil, butter
• [29:00] Just before exercise - fast-digesting Protein: high-quality whey protein source, EAAs, collagen powder, protein bar
• [30:00] 1+ hours before - slow-digesting Protein: non-fat plain yogurt or cottage cheese, eggs, lean meats
• [32:00] METFLEX Life Course
• [32:30] Carbs: Not essential, but if you are eating carbs for workouts aim for 80/20 Starch/Fruit
• [35:30] UCAN SuperStarch, Cluster Dextrin, and other alternate carb sources
• [36:30] The Carb Swish
• [38:30] Cocktails and Keto
• [39:00] Hard Seltzer nutrition info
• [40:30] Alcohol itself is a toxin, which means it is NOT healthy

THINGS MENTIONED IN THIS EPISODE:

• Protein is QUEEN!
• METFLEX Life Course
• MCT oil/powder, whey protein, collagen powder
• Join Rachel's Workout Programs
• Try UCAN SuperStarch for 15% off!

---

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 how to test for low stomach acid and why it’s important for proper digestion, setting up your pre-workout nutrition, and how alcohol fits into a ‘healthy’ lifestyle.

"Carbs are not essential. But if the goal is to optimize performance and become as metabolically flexible as possible, utilizing carbs strategically is definitely beneficial...especially when it comes to performance-based goals." Rachel Gregory

Top Takeaways:

• You can test for low stomach acid at home using the Baking Soda Test and the HCL Challenge Test detailed in this episode.
• Your pre-workout meal/snack/supplement will depend on your specific goals, the type, and length of your workout, as well as other factors.
• Carbs are not essential, but they can be helpful, especially when talking about metabolic flexibility. If you are eating carbs to fuel a workout, aim for an 80/20 ratio of starch to fruit.
• Alcohol is a toxin; your body will pause other processes to get it out of you as fast as possible. Know your goals when it comes to consuming alcohol.

Show Notes:

• [2:30] The importance of high-quality protein
• [3:00] Protein is QUEEN! blog post
• [3:30] How do we know if we have the proper amount of stomach acid to digest proteins?
• [4:00] Stomach acid production can be inhibited by different factors
• [5:00] Signs and symptoms associated with low stomach acid level
• [6:00] Lab tests to determine stomach acid levels
• [6:45] At home testing!
• [7:50] Supplement: Betaine HCl with Pepsin
• [8:09] Preventing false negatives
• [10:00] The HCL challenge test, for if you failed the baking soda test
• [14:00] Don’t eat in a stressed state! Sympathetic vs. Parasympathetic
• [15:00] Chew your food!!
• [16:30] How to help with Acid Reflux
• [17:00] Apple Cider Vinegar (ACV) take 1 to 2 tablespoons with water, before trying supplements. With Water!
• [20:00] Best food type to fuel a workout
• [21:00] Look at your goals first… your goals will change the fuel needs for exercise
• [23:00] Something that worked a year ago, might not work today. Keep evolving
• [23:30] When searching for best fuel; look to what you’re currently eating first
• [24:00] Another important question to ask, what type of workout are you doing?
• [25:00] Another overlooked question… What is your pre-workout fuel goal? 
• [27:30] Water and Electrolytes before exercise!!
• [28:30] Fats: Stick with fast-digesting/faster absorbing fats like MCT oil/powder, coconut oil, butter
• [29:00] Just before exercise - fast-digesting Protein: high-quality whey protein source, EAAs, collagen powder, protein bar
• [30:00] 1+ hours before - slow-digesting Protein: non-fat plain yogurt or cottage cheese, eggs, lean meats
• [32:00] METFLEX Life Course
• [32:30] Carbs: Not essential, but if you are eating carbs for workouts aim for 80/20 Starch/Fruit
• [35:30] UCAN SuperStarch, Cluster Dextrin, and other alternate carb sources
• [36:30] The Carb Swish
• [38:30] Cocktails and Keto
• [39:00] Hard Seltzer nutrition info
• [40:30] Alcohol itself is a toxin, which means it is NOT healthy

THINGS MENTIONED IN THIS EPISODE:

• Protein is QUEEN!
• METFLEX Life Course
• MCT oil/powder, whey protein, collagen powder
• Join Rachel’s Workout Programs
• Try UCAN SuperStarch for 15% off!

---

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. Nasha Winters on her website Dr. Nasha, and on Instagram @drnashawinters

Dr. Nasha Winters is a licensed Naturopathic Doctor (ND) and a Fellow of the American Board of Naturopathic Oncology. She is a global healthcare authority in integrative cancer research and consults with physicians around the world bridging ancient therapies with advancements in modern medicine in the digital era.

A personal journey with cancer and a medical career spanning over 25 years has Dr. Nasha on a mission to educate and empower the nearly fifty percent of the population expected to have cancer in their lifetime. Prevention is the only cure. She is also the bestselling co-author of "The Metabolic Approach to Cancer", which has received many accolades.

In this episode we talk about Dr. Nasha's personal journey as a cancer survivor, how nutrition and lifestyle can affect cancer, the role that ketones play in cancer treatment, why metabolic flexibility is important, and some advice from Dr. Nasha!

"If I had a dollar for every person who said 'I was healthy before I got cancer,' I would have retired years ago. There's no way. You do not go to bed one night… and wake up with cancer. …There's something you can do about it way before." Dr. Nasha Winters

Top Takeaways:

• Cancer is on the rise, and our diets and environments are playing a huge role.
• Sugar, Stress, and Sex (hormones) are the three S's that drive cancer production.
• Ketones treat cancer in a shotgun-style approach, addressing many issues simultaneously in a way modern pharmaceuticals are not capable of.
• Most cancers are driven by obesity, even people who appear "thin" can have organ fat creating the same problems.

Show Notes:

• [5:00] Nasha was born and raised subjected to dietary and environmental factors that, like so many others of her generation experienced, left her digestive and hormonal issues from infancy onward
• [8:00] When her symptoms were not properly diagnosed, at age 19 Nasha was hospitalized and near death in the end stages of ovarian cancer.
• [9:30] While at college Nasha discovered Dr. Otto Warburg, and miraculously began recovering from her cancer and complications.
• [12:00] The physical inability to eat, coupled with Dr. Warburg's finding that cancer is mitochondrial and not genetic, alerted Nasha to the power of fasting.
• [14:00] Nasha became vegetarian at age 16 in response to the cruelty she witnessed of mass-production cattle farming. Which meant removing any meat from her already predominantly processed food diet.
• [16:30] Nasha used the Gerson Therapy diet, which gave her body a much-needed break from sugar and carbohydrates, but still was not sufficient to repair the damage.
• [19:25] "In 2010, we (my husband and I) went hard-core keto. And that was a game-changer."
• [20:15] Nasha and her husband experienced such profound physical and psychological results from the diet, that despite an unwelcoming environment at the time from the general medical community, she began sharing her story of reversing cancer.
• [25:20] Ketones treat cancer in a shotgun-style approach, addressing many issues simultaneously in a way modern pharmaceuticals are not capable of.
• [26:10] Less than 12% of American's are metabolically flexible.
• [27:30] The goal of metabolic flexibility is to change a metabolic signaling system in the body, which makes healthier cells healthier and unhealthy cells more vulnerable.
• [31:00] Chemotherapy probably yields its results, ironically, from the medically induced fasted state most patients enter in the time around their chemo session. Fasting alone can yield the same results.
• [36:50] Everyone has cancer cells all the time. 1 in 2 men, and 1 in 2.4 women will be diagnosed with cancer in their lifetime. Brain cancer and color-rectal cancer are two of the fastest-growing worldwide for people under the age of 35.
• [40:00] The most metabolically reactive cancers, meaning sugar intake directly affects them, are breast, color-rectal, lung, prostate, and gynecological cancers.
• [40:40] Sugar, Stress, and Sex (hormones) are the three S's that drive cancer production.
• [42:30] Dr. Nasha's book, A Metabolic Approach to Cancer, helps readers assess their own exposure and lifestyle in light of cancer prevention.
• [47:00] Most cancers are driven by obesity, even people who appear "thin" can have organ fat creating the same problems.
• [49:45] "If I had a dollar for every person who said 'I was healthy before I got cancer', I would have retired years ago. There's no way. You do not go to bed one night… and wake up with cancer. …There's something you can do about it way before…"
• [50:30] Travel is hard on the body, Nasha makes sure to take Vitamin D3 and fast during travel days.
• [52:30] Dr. Nasha is currently creating her own research facility.

Also Mentioned:

MetFlex and Chill: The Truth About Cholesterol with Dr. Bret Scher ---

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.).

---

LAUNCH WEEK 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!

UCAN Winners:

• DJWWEBB_ST
• Sally (with a heart)
• Sybilleb99-

Purity Coffee Winner:

• The Notorious BRG -

ButcherBox Winners:

• Mackswoon
• Calibound20
• Simply_Samantha -

Primal Kitchen Winners:

• KellyCS3
• GH to the Rescue
• A.Keto.Girl -

Keto Bricks/Live Savage Apparel Winners:

• Minigore777
• Mandyrouleaurowe
• Samantthhaa_ -

Eat To Evolve Winners:

• Krissylenore
• Great Lakes Nicole
• RachelRend -

SuperCoffee Winners:

• GioPorta
• Bowlpackzach
• LMMader -

Perfect Keto Winners:

• Kellycs311
• Sallyj4478
• Fatketogirl

Listeners can find Dr. Nasha Winters on her website Dr. Nasha, and on Instagram @drnashawinters

Dr. Nasha Winters is a licensed Naturopathic Doctor (ND) and a Fellow of the American Board of Naturopathic Oncology. She is a global healthcare authority in integrative cancer research and consults with physicians around the world bridging ancient therapies with advancements in modern medicine in the digital era. 

A personal journey with cancer and a medical career spanning over 25 years has Dr. Nasha on a mission to educate and empower the nearly fifty percent of the population expected to have cancer in their lifetime. Prevention is the only cure. She is also the bestselling co-author of “The Metabolic Approach to Cancer”, which has received many accolades. 

In this episode we talk about Dr. Nasha’s personal journey as a cancer survivor, how nutrition and lifestyle can affect cancer, the role that ketones play in cancer treatment, why metabolic flexibility is important, and some advice from Dr. Nasha!

“If I had a dollar for every person who said ‘I was healthy before I got cancer,’ I would have retired years ago. There’s no way. You do not go to bed one night… and wake up with cancer. …There’s something you can do about it way before.” Dr. Nasha Winters

Top Takeaways:

• Cancer is on the rise, and our diets and environments are playing a huge role.
• Sugar, Stress, and Sex (hormones) are the three S’s that drive cancer production.
• Ketones treat cancer in a shotgun-style approach, addressing many issues simultaneously in a way modern pharmaceuticals are not capable of. 
• Most cancers are driven by obesity, even people who appear “thin” can have organ fat creating the same problems.

Show Notes:

• [5:00] Nasha was born and raised subjected to dietary and environmental factors that, like so many others of her generation experienced, left her digestive and hormonal issues from infancy onward
• [8:00] When her symptoms were not properly diagnosed, at age 19 Nasha was hospitalized and near death in the end stages of ovarian cancer.
• [9:30] While at college Nasha discovered Dr. Otto Warburg, and miraculously began recovering from her cancer and complications.
• [12:00] The physical inability to eat, coupled with Dr. Warburg’s finding that cancer is mitochondrial and not genetic, alerted Nasha to the power of fasting.
• [14:00] Nasha became vegetarian at age 16 in response to the cruelty she witnessed of mass-production cattle farming. Which meant removing any meat from her already predominantly processed food diet.
• [16:30] Nasha used the Gerson Therapy diet, which gave her body a much-needed break from sugar and carbohydrates, but still was not sufficient to repair the damage.
• [19:25] “In 2010, we (my husband and I) went hard-core keto. And that was a game-changer.”
• [20:15] Nasha and her husband experienced such profound physical and psychological results from the diet, that despite an unwelcoming environment at the time from the general medical community, she began sharing her story of reversing cancer.
• [25:20] Ketones treat cancer in a shotgun-style approach, addressing many issues simultaneously in a way modern pharmaceuticals are not capable of. 
• [26:10] Less than 12% of American’s are metabolically flexible.
• [27:30] The goal of metabolic flexibility is to change a metabolic signaling system in the body, which makes healthier cells healthier and unhealthy cells more vulnerable. 
• [31:00] Chemotherapy probably yields its results, ironically, from the medically induced fasted state most patients enter in the time around their chemo session. Fasting alone can yield the same results.
• [36:50] Everyone has cancer cells all the time. 1 in 2 men, and 1 in 2.4 women will be diagnosed with cancer in their lifetime. Brain cancer and color-rectal cancer are two of the fastest-growing worldwide for people under the age of 35. 
• [40:00] The most metabolically reactive cancers, meaning sugar intake directly affects them, are breast, color-rectal, lung, prostate, and gynecological cancers.
• [40:40] Sugar, Stress, and Sex (hormones) are the three S’s that drive cancer production.
• [42:30] Dr. Nasha’s book, A Metabolic Approach to Cancer, helps readers assess their own exposure and lifestyle in light of cancer prevention.
• [47:00] Most cancers are driven by obesity, even people who appear “thin” can have organ fat creating the same problems.
• [49:45] “If I had a dollar for every person who said ‘I was healthy before I got cancer’, I would have retired years ago. There’s no way. You do not go to bed one night… and wake up with cancer. …There’s something you can do about it way before…”
• [50:30] Travel is hard on the body, Nasha makes sure to take Vitamin D3 and fast during travel days.
• [52:30] Dr. Nasha is currently creating her own research facility.

Also Mentioned:

MetFlex and Chill: The Truth About Cholesterol with Dr. Bret Scher
---

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.).

---

LAUNCH WEEK 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!

UCAN Winners:

• DJWWEBB_ST
• Sally (with a heart)
• Sybilleb99
  -

Purity Coffee Winner:

• The Notorious BRG
  -

ButcherBox Winners:

• Mackswoon
• Calibound20
• Simply_Samantha
  -

Primal Kitchen Winners:

• KellyCS3
• GH to the Rescue
• A.Keto.Girl
  -

Keto Bricks/Live Savage Apparel Winners:

• Minigore777
• Mandyrouleaurowe
• Samantthhaa_
  -

Eat To Evolve Winners:

• Krissylenore
• Great Lakes Nicole
• RachelRend
  -

SuperCoffee Winners:

• GioPorta
• Bowlpackzach
• LMMader
  -

Perfect Keto Winners:

• Kellycs311
• Sallyj4478
• Fatketogirl

Are you ready to be comfortable and confident this summer? In the first MetFlex solo episode, Rachel talks goals during quarantine, shifting perspective, progressing workouts at home, and periodizing your nutrition to include refeeds and diet breaks.

"Start focusing on what you can do RIGHT NOW to shift your perspective and take action on the things that will move you towards becoming the best and most badass version of yourself!" Rachel Gregory

To learn more and work with Rachel, visit her website: https://www.killinitketo.com/

Top Takeaways:

• It's important to have a finish line when going into a 'cut' or 'fat loss phase.' You can't always be in a deficit.
• There are so many different options for progressing exercises at home as long as you focus on the right things (i.e., unilateral work, effective reps, mind-muscle connection, RPE/RIR, eccentrics, etc.)
• You must be SUPER clear on your 'why' and have someone (a coach) to help you. Even coaches need coaches.
• Periodizing your nutrition to include refeeds and diet breaks is a must to help prevent some of the negative effects that occur with dieting and metabolic adaptation.
• What you give power to, has power over you. Everything we see is perspective.

Show Notes:

• [6:00] You can't always be in a deficit
• [7:30] The perfect time to diet, and changing your mindset
• [9:00] Gym closures across the nation and working out at home
• [14:30] Drop-sets and Myo-reps
• [19:00] Get creative with your at-home exercises!
• [23:00] How to thrive in an unknowable future
• [27:30] The importance of having a coach
• [28:15] Diet breaks and refeeds
• [30:00] Bio-Feedback Metrics
• [34:30] Carbohydrates role in re-feeding
• [40:00] Refeeding on weekends for the social benefit (5/2 split)
• [42:00] "Refeeding" not a cheat day!
• [42:30] Diet Break: a longer-term pause on fat-loss
• [44:30] The hormonal effect of a diet break
• [46:30] What is Metabolic Adaptation?
• [53:00] The Matador study and superior fat loss with refeeds
• [56:00] Keep reminding yourself of your "Why"

THINGS MENTIONED IN THIS EPISODE:

• Contact Rachel via her website here.
• [Podcast] Stress and Fat Loss, Hormone Balance, and Carb Cycling with Ali Miller
• [Blog] Why All Calories Are NOT Equal!
• Join the Keto For Women Program
• Bill Campbell's study on Refeeds & Diet Breaks

---

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.).

Are you ready to be comfortable and confident this summer? In the first MetFlex solo episode, Rachel talks goals during quarantine, shifting perspective, progressing workouts at home, and periodizing your nutrition to include refeeds and diet breaks.

“Start focusing on what you can do RIGHT NOW to shift your perspective and take action on the things that will move you towards becoming the best and most badass version of yourself!” Rachel Gregory

To learn more and work with Rachel, visit her website: https://www.killinitketo.com/

Top Takeaways:

• It’s important to have a finish line when going into a ‘cut’ or ‘fat loss phase.’ You can’t always be in a deficit.
• There are so many different options for progressing exercises at home as long as you focus on the right things (i.e., unilateral work, effective reps, mind-muscle connection, RPE/RIR, eccentrics, etc.)
• You must be SUPER clear on your ‘why’ and have someone (a coach) to help you. Even coaches need coaches.
• Periodizing your nutrition to include refeeds and diet breaks is a must to help prevent some of the negative effects that occur with dieting and metabolic adaptation.
• What you give power to, has power over you. Everything we see is perspective.

Show Notes:

• [6:00] You can’t always be in a deficit
• [7:30] The perfect time to diet, and changing your mindset
• [9:00] Gym closures across the nation and working out at home
• [14:30] Drop-sets and Myo-reps
• [19:00] Get creative with your at-home exercises!
• [23:00] How to thrive in an unknowable future
• [27:30] The importance of having a coach
• [28:15] Diet breaks and refeeds
• [30:00] Bio-Feedback Metrics
• [34:30] Carbohydrates role in re-feeding 
• [40:00] Refeeding on weekends for the social benefit (5/2 split)
• [42:00] “Refeeding” not a cheat day!
• [42:30] Diet Break: a longer-term pause on fat-loss
• [44:30] The hormonal effect of a diet break
• [46:30] What is Metabolic Adaptation?
• [53:00] The Matador study and superior fat loss with refeeds
• [56:00] Keep reminding yourself of your “Why”

THINGS MENTIONED IN THIS EPISODE:

• Contact Rachel via her website here.
• [Podcast] Stress and Fat Loss, Hormone Balance, and Carb Cycling with Ali Miller
• [Blog] Why All Calories Are NOT Equal!
• Join the Keto For Women Program
• Bill Campbell’s study on Refeeds & Diet Breaks

---

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.).

Learn more and sign-up for the 21-Day Sane & Sexy Challenge HERE.

You can find Ali Miller on her website at AliMillerRD.com and connect with her via Facebook at Ali Miller RD and Instagram @alimillerrd.

Ali Miller is an Integrative functional dietitian, author of Naturally Nourished (2016), The Anti-Anxiety Diet (2018) and her newest book The Anti-Anxiety Diet Cookbook (2019).

Ali Miller, RD is a Registered Dietitian with a contagious passion for using nutrients and food as the foundation of treatment protocols and programs. Her Food-As-Medicine philosophy is supported by up-to-date scientific research for a functional approach to healing the body. Ali is a renowned expert in the ketogenic diet with over a decade of clinical results using a unique whole foods approach tailored to support thyroid, adrenal and hormonal balance.

Ali's message has influenced millions through the medical community and media with television, print, and her award-winning podcast, Naturally Nourished. Ali's expertise can be accessed through her website: www.alimillerRD.com offering her blog, podcasts, virtual learning, and access to her practice and supplement line Naturally Nourished.

In this episode, we talk about how stress is messing with your hormones, carb cycling, leptin, insulin, anxiety, and protein!

"The point-blank reality is that if our body is functioning in a reactive versus a regulatory state, our metabolism is not optimized. There are so many varied mechanisms that go on when the body perceives constant survival… that it actually goes into a protective mode and hinders the body from fat loss." Ali Miller

Top Takeaways:

• Stress is a major inhibitor of fat loss.
• How to manage carb cycling in harmony with the menstrual cycle and how carb cycling compares to metabolic flexibility.
• Different diets and fasting protocols must be tailored to meet an individual's metabolic needs.
• Why ketones are crucial for regulating the brain in general and anxiety in particular.

Show Notes:

• [6:30] Ali is a registered dietician with formal education in naturopathic medicine
• [7:30] Ali practices functional integrative medicine in her practice, where she tests many of the body's outputs to measure physical performance
• [8:45] Stress management and hormonal balance
• [9:40] Ali's book, The Anti-Anxiety Diet "Stress serves as the Achilles Heel to wellness"
• [10:30] The HPA axis, or Hypothalamic Pituitary Adrenals, regulate the autonomic nervous system, determining sympathetic or parasympathetic state.
• [13:25] "When the body is keyed up for survival, it suppresses sexual hormones and it also suppresses the thyroid which is one of the main metabolic regulators of the body."
• [14:50] All stressors are like a wardrobe: only so much can fit.
• [17:40] How to do the The Four, Seven, Eight breath by Dr. Weil
• [18:50] Leptin is a hormone that crosses the blood-brain barrier and performs safety regulation regarding eating.
• [23:20] The result of Leptin deficiency
• [24:45] Carb cycling
• [26:50] "What I've found to be the most compelling argument for carb cycling is looking at the hormone cascades in the female body, and how leptin is demanded based on … the (phase of) female hormonal cycle."
• [27:00] How to manage carb cycling in harmony with the menstrual cycle
• [28:40] Why are carbs preferable to fat in some instances?
• [35:30] "A carb cycle is intentionally, purposefully kicking yourself out of ketosis for a metabolic outcome. Whereas metabolic flexibility is determining where your carb threshold is to continue functioning as a hybrid."
• [45:20] Different types of fasts: pure fast, fat fast, protein fast, and different uses for each
• [50:40] Ali's take on protein
• [53:30] Ali discusses why animal protein, in particular, is vital
• [56:00] "In all of your food selection try to go closest to a whole food."
• [58:10] Why ketones are crucial for regulating the brain in general and anxiety in particular

---

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.)

Learn more and sign-up for the 21-Day Sane & Sexy Challenge HERE.

You can find Ali Miller on her website at AliMillerRD.com and connect with her via Facebook at Ali Miller RD and Instagram @alimillerrd.

Ali Miller is an Integrative functional dietitian, author of Naturally Nourished (2016), The Anti-Anxiety Diet (2018) and her newest book The Anti-Anxiety Diet Cookbook (2019). 

Ali Miller, RD is a Registered Dietitian with a contagious passion for using nutrients and food as the foundation of treatment protocols and programs. Her Food-As-Medicine philosophy is supported by up-to-date scientific research for a functional approach to healing the body. Ali is a renowned expert in the ketogenic diet with over a decade of clinical results using a unique whole foods approach tailored to support thyroid, adrenal and hormonal balance. 

Ali’s message has influenced millions through the medical community and media with television, print, and her award-winning podcast, Naturally Nourished. Ali’s expertise can be accessed through her website: www.alimillerRD.com offering her blog, podcasts, virtual learning, and access to her practice and supplement line Naturally Nourished.

In this episode, we talk about how stress is messing with your hormones, carb cycling, leptin, insulin, anxiety, and protein!

“The point-blank reality is that if our body is functioning in a reactive versus a regulatory state, our metabolism is not optimized. There are so many varied mechanisms that go on when the body perceives constant survival… that it actually goes into a protective mode and hinders the body from fat loss.” Ali Miller

Top Takeaways:

• Stress is a major inhibitor of fat loss.
• How to manage carb cycling in harmony with the menstrual cycle and how carb cycling compares to metabolic flexibility.
• Different diets and fasting protocols must be tailored to meet an individual’s metabolic needs.
• Why ketones are crucial for regulating the brain in general and anxiety in particular.

Show Notes:

• [6:30] Ali is a registered dietician with formal education in naturopathic medicine 
• [7:30] Ali practices functional integrative medicine in her practice, where she tests many of the body’s outputs to measure physical performance
• [8:45] Stress management and hormonal balance 
• [9:40] Ali’s book, The Anti-Anxiety Diet “Stress serves as the Achilles Heel to wellness”
• [10:30] The HPA axis, or Hypothalamic Pituitary Adrenals, regulate the autonomic nervous system, determining sympathetic or parasympathetic state.
• [13:25] “When the body is keyed up for survival, it suppresses sexual hormones and it also suppresses the thyroid which is one of the main metabolic regulators of the body.” 
• [14:50] All stressors are like a wardrobe: only so much can fit.
• [17:40] How to do the The Four, Seven, Eight breath by Dr. Weil
• [18:50] Leptin is a hormone that crosses the blood-brain barrier and performs safety regulation regarding eating.
• [23:20] The result of Leptin deficiency 
• [24:45] Carb cycling 
• [26:50] “What I’ve found to be the most compelling argument for carb cycling is looking at the hormone cascades in the female body, and how leptin is demanded based on … the (phase of) female hormonal cycle.”
• [27:00] How to manage carb cycling in harmony with the menstrual cycle
• [28:40] Why are carbs preferable to fat in some instances?
• [35:30] “A carb cycle is intentionally, purposefully kicking yourself out of ketosis for a metabolic outcome. Whereas metabolic flexibility is determining where your carb threshold is to continue functioning as a hybrid.”
• [45:20] Different types of fasts: pure fast, fat fast, protein fast, and different uses for each
• [50:40] Ali’s take on protein
• [53:30] Ali discusses why animal protein, in particular, is vital
• [56:00] “In all of your food selection try to go closest to a whole food.”
• [58:10] Why ketones are crucial for regulating the brain in general and anxiety in particular

---

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.)

Ben has dominated the world of muscle building, both as a coach and IFBB professional bodybuilder for more than 20 years, competing in Mr. Olympia and the Arnold Classic, and winning Mr. Canada. Today, Ben is focused on providing the best information on intelligent muscle building and mindset mastery through his Tampa, Florida based gym, MI40; online coaching, mentorship, and programs; Muscle Camp workshops and public speaking around the world; and the popular and growing Muscle Intelligence Podcast. Through his extensive platform and offerings, Ben's goal is to help you master your body and your mind, and create a happy life in a body you love.

You can find Ben Pakulski on his website https://www.muscleintelligence.com/, Instagram @bpakfitnees, and his podcast Muscle Intelligence Podcast, or on Facebook in the Muscle Intelligence community.

"If you want to achieve success, you have to have a target and a purpose...a massively transformative purpose." Ben Pakulski

GIVEAWAY for today's episode is brought to you by Perfect Keto

3 winners will EACH receive a box of keto bars, a 25-pack of Keto Coffee single serves, and one container of Collagen. You pick your flavors! Perfect Keto is one of my favorite companies because they put out really great products that are delicious and always super high-quality. The founder, Anthony Gustin, is a good friend and he is a stickler when it comes to quality ingredients which is why 100% trust this company and the products they make.

To enter:

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

--

In this episode, we talk about the biggest mistakes people are making when trying to build muscle, Ben's six pillars of a lean and healthy body, and how to improve metabolic flexibility.

Top Takeaways:

• Mindfulness and mindset are the foundation of effective muscle building. Become more present, challenge your muscles, and spend time where you're weak.
• There are few components (the Six Pillars) that factor into the success level of creating a lean, healthy, and muscular physique.
• The best ways to improve metabolic flexibility are to breathe, walk, meditate, and eat more protein.
• Carbohydrate intake may vary from individual to individual and should be adjusted accordingly.
• If there's a habit you want to create, your environment is going to create that habit.

Show Notes:

• [7:30] Ben pursued bodybuilding for seventeen years, nine of which he was professional and in the world's top ten.
• [7:58] "That wasn't the path to happiness and fulfillment for me, it was a great opportunity for me to develop skills, habits, and character. But there was a lot more I could do with my life ... and give back to the world."
• [8:50] Ben's business teaches people how to build muscle in the most healthy way for the greatest life
• [11:10] The Three Biggest Training Mistakes: 1. Training mindlessly is the easiest way to stall progress. Mindful training is the key to results. Become present.
• [15:15] 2. Completing repetitions rather than challenging muscles. What matters most is working a muscle correctly, maximally challenging every inch.
• [16:50] 3. Not spending time where they are weak.
• [18:40] "It doesn't have to be hard; smart work has to proceed hard work."
• [21:30] Muscle training is like playing the piano, it requires time and training in specific movements and skills. Learn a small number of skills very well, then build from there.
• [23:15] Ben's Six Pillars of a lean, healthy, and muscular physique:

1. How we move,
2. What we eat,
3. How we breathe,
4. How we think,
5. How we sleep,
6. the Environment in which these are done.

• [26:10] Practical action items for each of the Six Pillars.
• [29:40] Ben's training for the Mr. Olympia competition as a teenager gave him a target which helped develop the habits that led to success.
• [33:15] Measuring an individual's biometrics can, to a degree, determine the level of success they will experience with a strict ketogenic diet
• [37:30] One simple self-assessment: measure your BOLT Score
• [39:30] Improve BOLT score by consciously breathing through the nose, expanding the diaphragm. Practice breath-holding before training.
• [43:10] Two useful roles that carbohydrates play: 1. modulate stress, 2. fuel performance
• [48:00] "Protein is important."
• [1:00:00] Meditation is key. In a society that is always doing, it is important to take time for being.
• [1:02:10] Ben's new stance on carbs.
• [1:05:30] Improved breathing improves the body's use of carbohydrates and also the ability to become more metabolically flexible.

---

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.).

Ben has dominated the world of muscle building, both as a coach and IFBB professional bodybuilder for more than 20 years, competing in Mr. Olympia and the Arnold Classic, and winning Mr. Canada. Today, Ben is focused on providing the best information on intelligent muscle building and mindset mastery through his Tampa, Florida based gym, MI40; online coaching, mentorship, and programs; Muscle Camp workshops and public speaking around the world; and the popular and growing Muscle Intelligence Podcast. Through his extensive platform and offerings, Ben's goal is to help you master your body and your mind, and create a happy life in a body you love.

You can find Ben Pakulski on his website https://www.muscleintelligence.com/, Instagram @bpakfitnees, and his podcast Muscle Intelligence Podcast, or on Facebook in the Muscle Intelligence community.

“If you want to achieve success, you have to have a target and a purpose...a massively transformative purpose.” Ben Pakulski

GIVEAWAY for today’s episode is brought to you by Perfect Keto

3 winners will EACH receive a box of keto bars, a 25-pack of Keto Coffee single serves, and one container of Collagen. You pick your flavors! Perfect Keto is one of my favorite companies because they put out really great products that are delicious and always super high-quality. The founder, Anthony Gustin, is a good friend and he is a stickler when it comes to quality ingredients which is why 100% trust this company and the products they make.

To enter:

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

--

In this episode, we talk about the biggest mistakes people are making when trying to build muscle, Ben’s six pillars of a lean and healthy body, and how to improve metabolic flexibility.

Top Takeaways:

• Mindfulness and mindset are the foundation of effective muscle building. Become more present, challenge your muscles, and spend time where you’re weak.
• There are few components (the Six Pillars) that factor into the success level of creating a lean, healthy, and muscular physique.
• The best ways to improve metabolic flexibility are to breathe, walk, meditate, and eat more protein.
• Carbohydrate intake may vary from individual to individual and should be adjusted accordingly.
• If there’s a habit you want to create, your environment is going to create that habit. 

Show Notes:

• [7:30] Ben pursued bodybuilding for seventeen years, nine of which he was professional and in the world’s top ten.
• [7:58] “That wasn’t the path to happiness and fulfillment for me, it was a great opportunity for me to develop skills, habits, and character. But there was a lot more I could do with my life ... and give back to the world.”
• [8:50] Ben’s business teaches people how to build muscle in the most healthy way for the greatest life
• [11:10] The Three Biggest Training Mistakes: 1. Training mindlessly is the easiest way to stall progress. Mindful training is the key to results. Become present.
• [15:15] 2. Completing repetitions rather than challenging muscles. What matters most is working a muscle correctly, maximally challenging every inch.
• [16:50] 3. Not spending time where they are weak.
• [18:40] “It doesn’t have to be hard; smart work has to proceed hard work.”
• [21:30] Muscle training is like playing the piano, it requires time and training in specific movements and skills. Learn a small number of skills very well, then build from there.
• [23:15] Ben’s Six Pillars of a lean, healthy, and muscular physique: 

1. How we move,
2. What we eat,
3. How we breathe,
4. How we think,
5. How we sleep,
6. the Environment in which these are done.

• [26:10] Practical action items for each of the Six Pillars.
• [29:40] Ben’s training for the Mr. Olympia competition as a teenager gave him a target which helped develop the habits that led to success.
• [33:15] Measuring an individual’s biometrics can, to a degree, determine the level of success they will experience with a strict ketogenic diet
• [37:30] One simple self-assessment: measure your BOLT Score
• [39:30] Improve BOLT score by consciously breathing through the nose, expanding the diaphragm. Practice breath-holding before training.  
• [43:10] Two useful roles that carbohydrates play: 1. modulate stress, 2. fuel performance
• [48:00] “Protein is important.”
• [1:00:00] Meditation is key. In a society that is always doing, it is important to take time for being. 
• [1:02:10] Ben’s new stance on carbs.
• [1:05:30] Improved breathing improves the body's use of carbohydrates and also the ability to become more metabolically flexible.

---

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.).