MetFlex and Chill

Dr. Ryan Lowery (@ryanplowery), (Ketogenic.com)

Dr. Ryan P. Lowery who is the CEO of Ketogenic.com and President of the Applied Science and Performance Institute. He has published over 150 papers, abstracts, and book chapters on human performance and sports nutrition and is heavily focused on the impact of ketogenic diets.

Ryan has received the Exercise Science Scholar of the Year Award, NSCA Award for Outstanding Presentation of the year award, and the National AAHPERD Exercise Science Major of the Year Award. Ryan recently co-authored the book The Ketogenic Bible alongside his partner Dr. Jacob Wilson which focuses on the science and practical application behind the ketogenic diet, exogenous ketones, and all of their potential applications.

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

3 winners will EACH get a variety pack of SuperCoffee Protein Coffee and a variety pack of SuperCoffee Creamer. I use their creamers in my coffee on a daily basis because they're made with MCT oil (gives me that extra boost of mental focus), have 0 sugar, are lactose-free, and they taste delicious! The espressos and protein coffees are also delicious as well - all made with organic coffee too!

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 Carnivore vs. Vegan experiments, building muscle on keto, low carb/keto and CrossFit, metabolic flexibility, exogenous ketones, and ayahuasca.

"If your goal is to build muscle, you don't need to, nor should you, be on a therapeutic ketogenic diet where you're eating 90% fat. That's not supportive of your goal which is to build muscle and I think that's where it comes down to context." Dr. Ryan Lowery

Top Takeaways:

• Be willing to test theories by experimenting and testing for yourself.
• Keto vs. veganism, carnivore, and Atkins diets.
• Why a strict keto diet may not be the best if your goal is to build muscle or compete in sports like CrossFit..and what you should focus on instead.
• The ability to utilize metabolic flexibility for health, sport, and lifestyle.
• The truth about exogenous ketones.

Show Notes:

• [5:00] Ryan and Rachel met at the NSCA national conference in 2016
• [7:30] Ryan was in school for Physical Therapy but changed trajectory when he found research on the ketogenic diet in 2011 through Dr. Jeff Volek
• [8:30] Dr. Volek examines the ketogenic diet for endurance athletes
• [8:30] Ryan did the first study on resistance athletes, ketogenic diet, and body composition
• [9:00] Ryan founded the Applied Science Performance Institute (ASPI)
• [10:30] Ryan talks about his experience with the Carnivore diet, incorporating lots of organ meat, salt, and ghee to achieve maximum results
• [13:00] An all meat diet does not result in muscle loss, adverse effects on blood, or unhealthy microbiome
• [11:35] Ryan's experiment going vegan for one month led to significant lean muscle loss
• [20:00] Ryan's study on building muscle on the keto diet
• [22:00] "The question is, do you need to be 100% keto, all the time, 24/7, 365? Is that ideal for building muscle? … I don't necessarily think that is the case."
• [24:00] Keto is different from Atkins diet in that it achieves a metabolic state of ketosis
• [27:00] Dual fuel advantages for many different types of athletes
• [28:30] "Even some of these elite CrossFit athletes, regardless of their diet, they're likely inducing ketosis through exercise by how many calories they're burning in general."
• [31:00] Ryan's research on traumatic head injuries suggests difficulty in implementing keto
• [34:00] Beware of "miracle pill" Exogenous ketones, which are ineffective
• [37:00] Esters are a longer chain liquid form of ketone, they are effective but "... the taste is brutal… like gin from great-great-great grandfather." Salts are a good alternative.
• [40:30] For Ryan's experience with ayahuasca go to his Youtube channel
• [44:30] Ryan's advice for young entrepreneurs: "Find something that sets your soul on fire… then the key is aligning yourself with like-minded people."
• [51:00] Ryan recommends keeping a daily gratitude journal to stay grounded

---

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.).

Dr. Ryan Lowery (@ryanplowery), (Ketogenic.com)

Dr. Ryan P. Lowery who is the CEO of Ketogenic.com and President of the Applied Science and Performance Institute. He has published over 150 papers, abstracts, and book chapters on human performance and sports nutrition and is heavily focused on the impact of ketogenic diets.

Ryan has received the Exercise Science Scholar of the Year Award, NSCA Award for Outstanding Presentation of the year award, and the National AAHPERD Exercise Science Major of the Year Award. Ryan recently co-authored the book The Ketogenic Bible alongside his partner Dr. Jacob Wilson which focuses on the science and practical application behind the ketogenic diet, exogenous ketones, and all of their potential applications.

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

3 winners will EACH get a variety pack of SuperCoffee Protein Coffee and a variety pack of SuperCoffee Creamer. I use their creamers in my coffee on a daily basis because they're made with MCT oil (gives me that extra boost of mental focus), have 0 sugar, are lactose-free, and they taste delicious! The espressos and protein coffees are also delicious as well - all made with organic coffee too!

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 Carnivore vs. Vegan experiments, building muscle on keto, low carb/keto and CrossFit, metabolic flexibility, exogenous ketones, and ayahuasca.

“If your goal is to build muscle, you don't need to, nor should you, be on a therapeutic ketogenic diet where you're eating 90% fat. That's not supportive of your goal which is to build muscle and I think that's where it comes down to context.” Dr. Ryan Lowery

Top Takeaways:

• Be willing to test theories by experimenting and testing for yourself.
• Keto vs. veganism, carnivore, and Atkins diets.
• Why a strict keto diet may not be the best if your goal is to build muscle or compete in sports like CrossFit..and what you should focus on instead.
• The ability to utilize metabolic flexibility for health, sport, and lifestyle.
• The truth about exogenous ketones.

Show Notes:

• [5:00] Ryan and Rachel met at the NSCA national conference in 2016
• [7:30] Ryan was in school for Physical Therapy but changed trajectory when he found research on  the ketogenic diet in 2011 through Dr. Jeff Volek
• [8:30] Dr. Volek examines the ketogenic diet for endurance athletes
• [8:30] Ryan did the first study on resistance athletes, ketogenic diet, and body composition
• [9:00] Ryan founded the Applied Science Performance Institute (ASPI)
• [10:30] Ryan talks about his experience with the Carnivore diet, incorporating lots of organ meat, salt, and ghee to achieve maximum results
• [13:00] An all meat diet does not result in muscle loss, adverse effects on blood, or unhealthy microbiome
• [11:35] Ryan’s experiment going vegan for one month led to significant lean muscle loss
• [20:00] Ryan’s study on building muscle on the keto diet
• [22:00] “The question is, do you need to be 100% keto, all the time, 24/7, 365? Is that ideal for building muscle? … I don’t necessarily think that is the case.”
• [24:00] Keto is different from Atkins diet in that it achieves a metabolic state of ketosis
• [27:00] Dual fuel advantages for many different types of athletes
• [28:30] “Even some of these elite CrossFit athletes, regardless of their diet, they're likely inducing ketosis through exercise by how many calories they're burning in general.”
• [31:00] Ryan’s research on traumatic head injuries suggests difficulty in implementing keto
• [34:00] Beware of “miracle pill” Exogenous ketones, which are ineffective
• [37:00] Esters are a longer chain liquid form of ketone, they are effective but “... the taste is brutal… like gin from great-great-great grandfather.” Salts are a good alternative.
• [40:30] For Ryan’s experience with ayahuasca go to his Youtube channel 
• [44:30] Ryan’s advice for young entrepreneurs: “Find something that sets your soul on fire… then the key is aligning yourself with like-minded people.”
• [51:00] Ryan recommends keeping a daily gratitude journal to stay grounded

---

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.).

Dr. Jaime Seeman (https://www.doctorfitandfabulous.com/), Instagram (@doctorfitandfabulous)

Dr. Jaime Seeman is a board-certified Obstetrician and Gynecologist practicing in Omaha, Nebraska. She has a Bachelor of Science degree in Nutrition, Exercise and Health Sciences. She went to graduate medical school and completed her OB-GYN residency at The University of Nebraska Medical Center. Dr. Seeman is currently in private practice at Mid City OB-GYN offering a full range of services in obstetrics, gynecology, robotic surgery, and primary care.

Dr. Seeman is also a fellow in Integrative Medicine at The University of Arizona School of Medicine and a board-certified ketogenic nutrition specialist through The American Nutrition Association. She has a passion for fitness, preventative medicine, and ketogenic therapy not only in her medical practice but in her own life. She is married to her husband Ben, a police Sergeant and has three young daughters.

GIVEAWAY for today's episode is brought to you by Eat To Evolve:

3 winners will EACH receive a FREE Box of Evolve meals (over $100 value). If you're looking for a meal delivery service, Evolve is the best option I've found thus far. I'm not usually one to order pre-made meals, but the first time I tried this service, I was super impressed with the quality of the ingredients and the taste! And they have tons of paleo, keto, and Whole 30 options!

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 and @doctorfitandfabulous for a chance to win!

In this episode, we talk about nutrition during pregnancy & breastfeeding, birth control, keto for women vs. men, menopause and fat loss, and as always metabolic flexibility!

"Women are not small men. We have very complex biological features. I'm on a crusade to fix pregnancy nutrition and to fix nutrition for women." Dr. Jaime Seeman

Top Takeaways:

• Even specialists are always learning new things in their own field of study, stay educated!
• Low-carb can be a great (and even ideal) diet for parts of pregnancy, perimenopause, and menopause.
• Having lean muscle mass helps fight metabolic disease
• 'Birth control' is for birth control. It's overprescribed for issues not related to contraception and has many side effects that may outweigh the perceived benefits

Show Notes:

• [6:30] Dr. Jaime Seeman Background
• [12:30] Is Keto/Low carb safe for Pregnant or Breastfeeding women?
• [15:20] Adaptations during pregnancy, hormonal shifts
• [16:20] First part of pregnancy is anabolic, Mom starts storing energy for later, usually an increase in insulin sensitivity.
• [17:30] "Trust me, if ketosis killed pregnancies we wouldn't see many women in the second trimester."
• [17:50] Second part of pregnancy is catabolic, the body breaks down to feed the baby, usually a decrease in insulin sensitivity, leptin resistance as well.
• [20:00] "Glucose crosses the placenta but insulin doesn't"
• [23:00] Carbs and Pregnancy Truth
• [25:00] Ketosis is a very safe state for growing babies
• [27:40] High protein keto diet for pregnant women is a big positive
• [31:30] Having lean muscle mass helps fight metabolic disease
• [33:15] Dr. Jaime's view on strict keto for women opposed to men
• [35:45] Strict keto is initially important for becoming metabolically fat adapted. It can take many weeks to start making and using ketones the first time
• [38:00] "A woman's menstrual cycle is the fifth vital sign." If a woman doing keto loses her menstrual cycle, that means there is a problem, something is not working.
• [40:00] "Ketosis is a metabolic state not just a diet." Rachel Gregory
• [43:20] "For the vast majority of women, I don't think that zero carb is the best thing." Dr. Jaime on the benefit of metabolic flexibility.
• [45:00] Can women lose weight during/after menopause?
• [46:00] Perimenopause or Menopause is a huge metabolic and hormonal shift in a woman's body
• [49:30] Birth control, what is it really doing to a woman's hormones?
• [50:30] "Birth control pill is overprescribed for issues not related to contraception" and have many side effects that may outweigh the perceived benefits
• [55:00] Info on natural forms of family planning and cycle tracking
• [58:00] Wrap up and parting questions, check out Fit and Fabulous, speaking dates for Dr. Jaime Seeman

---

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.)

Dr. Jaime Seeman (https://www.doctorfitandfabulous.com/), Instagram (@doctorfitandfabulous) 

Dr. Jaime Seeman is a board-certified Obstetrician and Gynecologist practicing in Omaha, Nebraska. She has a Bachelor of Science degree in Nutrition, Exercise and Health Sciences. She went to graduate medical school and completed her OB-GYN residency at The University of Nebraska Medical Center. Dr. Seeman is currently in private practice at Mid City OB-GYN offering a full range of services in obstetrics, gynecology, robotic surgery, and primary care. 

Dr. Seeman is also a fellow in Integrative Medicine at The University of Arizona School of Medicine and a board-certified ketogenic nutrition specialist through The American Nutrition Association. She has a passion for fitness, preventative medicine, and ketogenic therapy not only in her medical practice but in her own life. She is married to her husband Ben, a police Sergeant and has three young daughters.

GIVEAWAY for today’s episode is brought to you by Eat To Evolve:

3 winners will EACH receive a FREE Box of Evolve meals (over $100 value). If you’re looking for a meal delivery service, Evolve is the best option I’ve found thus far. I’m not usually one to order pre-made meals, but the first time I tried this service, I was super impressed with the quality of the ingredients and the taste! And they have tons of paleo, keto, and Whole 30 options!

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 and @doctorfitandfabulous for a chance to win!

In this episode, we talk about nutrition during pregnancy & breastfeeding, birth control, keto for women vs. men, menopause and fat loss, and as always metabolic flexibility!

“Women are not small men. We have very complex biological features. I’m on a crusade to fix pregnancy nutrition and to fix nutrition for women.” Dr. Jaime Seeman

Top Takeaways:

• Even specialists are always learning new things in their own field of study, stay educated!
• Low-carb can be a great (and even ideal) diet for parts of pregnancy, perimenopause, and menopause.
• Having lean muscle mass helps fight metabolic disease
• ‘Birth control’ is for birth control. It’s overprescribed for issues not related to contraception and has many side effects that may outweigh the perceived benefits

Show Notes:

• [6:30] Dr. Jaime Seeman Background
• [12:30] Is Keto/Low carb safe for Pregnant or Breastfeeding women?
• [15:20] Adaptations during pregnancy, hormonal shifts
• [16:20] First part of pregnancy is anabolic, Mom starts storing energy for later, usually an increase in insulin sensitivity.
• [17:30] “Trust me, if ketosis killed pregnancies we wouldn't see many women in the second trimester.” 
• [17:50] Second part of pregnancy is catabolic, the body breaks down to feed the baby, usually a decrease in insulin sensitivity, leptin resistance as well.
• [20:00] “Glucose crosses the placenta but insulin doesn’t” 
• [23:00] Carbs and Pregnancy Truth
• [25:00] Ketosis is a very safe state for growing babies
• [27:40] High protein keto diet for pregnant women is a big positive
• [31:30] Having lean muscle mass helps fight metabolic disease
• [33:15] Dr. Jaime’s view on strict keto for women opposed to men
• [35:45] Strict keto is initially important for becoming metabolically fat adapted. It can take many weeks to start making and using ketones the first time
• [38:00] “A woman’s menstrual cycle is the fifth vital sign.” If a woman doing keto loses her menstrual cycle, that means there is a problem, something is not working.
• [40:00] “Ketosis is a metabolic state not just a diet.” Rachel Gregory
• [43:20] “For the vast majority of women, I don’t think that zero carb is the best thing.” Dr. Jaime on the benefit of metabolic flexibility.
• [45:00] Can women lose weight during/after menopause? 
• [46:00] Perimenopause or Menopause is a huge metabolic and hormonal shift in a woman’s body
• [49:30] Birth control, what is it really doing to a woman’s hormones?
• [50:30] “Birth control pill is overprescribed for issues not related to contraception” and have many side effects that may outweigh the perceived benefits
• [55:00] Info on natural forms of family planning and cycle tracking
• [58:00] Wrap up and parting questions, check out Fit and Fabulous, speaking dates for Dr. Jaime Seeman

---

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.)

Dr. Ken Berry YouTube (https://www.youtube.com/user/KenDBerry), Instagram (@kenberry.md)

Dr. Ken Berry is a practicing board-certified physician, an Amazon Best Selling Author, and a passionate advocate of health on his YouTube channel where he has over 1 million subscribers. Along with his online presence, he is active in his own community of Camden Tennessee where he has been practicing at The Berry Clinic since 2003.

Dr. Berry is known for his direct, no-nonsense approach to health and wellness. This year, Dr. Berry released the second edition of his best selling book Lies My Doctor Told Me. He is also in the process of writing his second book and he looks forward to working with the real people of the world in continuing his mission to bring an end to the obesity and Type II diabetes epidemics, along with bringing more awareness to issues such as thyroid health and hormone optimization.

GIVEAWAY for today's episode is brought to you by Keto Brick & Live Savage:

3 winners will EACH receive a one-week variety pack of Keto Bricks, a Live Savage apparel t-shirt, and a stainless steel shaker bottle! Robert and Crystal Sikes are two of my best friends and the founders of Keto Brick & Live Savage apparel. Their products and apparel are top-notch quality and I know you're going to love them as much as I do!

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 discuss the truth about sunscreen, red meat and cancer, salt and high blood pressure, dairy, hormone replacement therapy, fat loss and hypothyroidism, and Metabolic Flexibility!

"Human beings are supposed to eat low-carb by definition, that's not just a fad or the latest thing, that's actually in our genes." Dr. Ken Berry

Top Takeaways:

• Approach a health topic from a view of common sense
• The autoimmune response to the foods we eat is important to consider in cancer growth
• Low thyroid function can absolutely affect fat loss efforts
• Doctors have your best interest in mind but YOU need to take responsibility to research and be your own advocate.

Show Notes:

• [3:45] Dr. Ken Berry backstory and general info
• [4:00] Lies My Doctor Told Me book
• [5:30] Dr. Ken's 3 Tests
• [7:00] Sun exposure, the truth about sunscreen, and melanoma cancer
• [11:30] Dr. Ken's theory on what is causing skin cancer, and the autoimmune response to certain foods
• [15:00] Red meat, does it cause cancer? How are studies performed and approved
• [20:00] Food frequency questionnaires, are they reliable?
• [22:00] Salt/sodium phobia, and heart health. Humans need salt to function, we are salty mammals, do not be afraid of salt
• [25:00] Quality of salt, modern evaporated ocean salt is full of pollutants, ancient salts are better for us as humans
• [29:30] Iodine in salt? A better natural way to get Iodine in your diet is from seafood, 24 urine best test for Iodine level if a person wants to know
• [31:30] Dairy, good for adults? What does milk do to your body? Is it normal to be lactose intolerant as an adult?
• [36:30] There is a naturally addictive substance in dairy, proteins in dairy mimic endorphins
• [39:00] Hypothyroidism, low thyroid function makes fat loss incredibly slow, TSH is not enough of a check on its own, a full thyroid panel is needed
• [41:30] Desiccated thyroid supplement, naturally has T4 and T3
• [44:00] "It all really comes back to chronic inflammation and chronic hyperinsulinemia as the cause of every chronic disease in humans right now."
• [44:30] Myths on Cholesterol, your body makes 70% to 80% of daily cholesterol needed
• [47:00] Thoughts from Dr. Ken on Metabolic Flexibility and current metabolic state of Americans
• [53:00] Dr. Ken's advice on how to start down the path to better health. Do your own research, be your own advocate, then give something a try for three months (low carb, Keto, Carnivore). Also, your doctor is a partner, not your parent, second opinions are important
• [58:00] Wrap up, Dr. Ken Berry speaking dates, second book coming soon, the "Proper Human Diet"

---

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.).

Dr. Ken Berry YouTube (https://www.youtube.com/user/KenDBerry), Instagram (@kenberry.md)

Dr. Ken Berry is a practicing board-certified physician, an Amazon Best Selling Author, and a passionate advocate of health on his YouTube channel where he has over 1 million subscribers. Along with his online presence, he is active in his own community of Camden Tennessee where he has been practicing at The Berry Clinic since 2003. 

Dr. Berry is known for his direct, no-nonsense approach to health and wellness. This year, Dr. Berry released the second edition of his best selling book Lies My Doctor Told Me. He is also in the process of writing his second book and he looks forward to working with the real people of the world in continuing his mission to bring an end to the obesity and Type II diabetes epidemics, along with bringing more awareness to issues such as thyroid health and hormone optimization.

GIVEAWAY for today’s episode is brought to you by Keto Brick & Live Savage:

3 winners will EACH receive a one-week variety pack of Keto Bricks, a Live Savage apparel t-shirt, and a stainless steel shaker bottle! Robert and Crystal Sikes are two of my best friends and the founders of Keto Brick & Live Savage apparel. Their products and apparel are top-notch quality and I know you’re going to love them as much as I do!

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 discuss the truth about sunscreen, red meat and cancer, salt and high blood pressure, dairy, hormone replacement therapy, fat loss and hypothyroidism, and Metabolic Flexibility!

“Human beings are supposed to eat low-carb by definition, that's not just a fad or the latest thing, that's actually in our genes.” Dr. Ken Berry

Top Takeaways:

• Approach a health topic from a view of common sense
• The autoimmune response to the foods we eat is important to consider in cancer growth
• Low thyroid function can absolutely affect fat loss efforts
• Doctors have your best interest in mind but YOU need to take responsibility to research and be your own advocate.

Show Notes:

• [3:45] Dr. Ken Berry backstory and general info
• [4:00] Lies My Doctor Told Me book
• [5:30] Dr. Ken’s 3 Tests
• [7:00] Sun exposure, the truth about sunscreen, and melanoma cancer
• [11:30] Dr. Ken’s theory on what is causing skin cancer, and the autoimmune response to certain foods
• [15:00] Red meat, does it cause cancer? How are studies performed and approved
• [20:00] Food frequency questionnaires, are they reliable?
• [22:00] Salt/sodium phobia, and heart health. Humans need salt to function, we are salty mammals, do not be afraid of salt
• [25:00] Quality of salt, modern evaporated ocean salt is full of pollutants, ancient salts are better for us as humans
• [29:30] Iodine in salt? A better natural way to get Iodine in your diet is from seafood, 24 urine best test for Iodine level if a person wants to know
• [31:30] Dairy, good for adults? What does milk do to your body? Is it normal to be lactose intolerant as an adult?
• [36:30] There is a naturally addictive substance in dairy, proteins in dairy mimic endorphins
• [39:00] Hypothyroidism, low thyroid function makes fat loss incredibly slow, TSH is not enough of a check on its own, a full thyroid panel is needed
• [41:30] Desiccated thyroid supplement, naturally has T4 and T3
• [44:00] “It all really comes back to chronic inflammation and chronic hyperinsulinemia as the cause of every chronic disease in humans right now.”
• [44:30] Myths on Cholesterol, your body makes 70% to 80% of daily cholesterol needed
• [47:00] Thoughts from Dr. Ken on Metabolic Flexibility and current metabolic state of Americans
• [53:00] Dr. Ken’s advice on how to start down the path to better health. Do your own research, be your own advocate, then give something a try for three months (low carb, Keto, Carnivore). Also, your doctor is a partner, not your parent, second opinions are important
• [58:00] Wrap up, Dr. Ken Berry speaking dates, second book coming soon, the “Proper Human Diet”

---

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.).

Cristina Curp (thecastawaykitchen.com), Instagram (@thecastawaykitchen)

Cristina Curp is a certified Nutritional Therapy Practitioner and former restaurant chef with a BA in Anthropology. Her love of food, and particularly using real food to heal inspired her popular food blog and wellness site, TheCastawayKitchen.com. Author of Made Whole and Made Simple cookbooks, co-host of Body Wise Podcast and food as medicine advocate. She is a Miami native with Cuban roots who is currently living in Virginia, or wherever her husband's Navy career takes them. Cristina is relentless in her mission to spread the food as medicine message, she has witnessed the power of it with her own family, her readers and her nutritional therapy clients. Empowering people to heal from the inside out is her life's work! With a mix of grit, sass and a lot of love, she continues to do just that through her books, her social media platform, and her nutritional coaching as well.

GIVEAWAY for today's episode is brought to you by Primal Kitchen:

3 winners will EACH receive a Keto Advanced Kit Bundle that includes a variety of dressings, mayo, and oil. I keep these items in my pantry at all times! They're all made with 100% avocado oil and taste delicious!

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 and @thecastawaykitchen for a chance to win!

In this episode, we talk about autoimmune diseases, food as medicine, carb phobia, stress, and the importance of resistance training, especially for women.

"It's the first time in history that people are actually nutrient deficient and overweight at the same time...think about how that doesn't make any sense." Cristina Curp

Top Takeaways:

• Use food as medicine to combat autoimmune and inflammatory issues.
• You can enjoy life more when you're metabolically flexible.
• Chronic stress and cortisol exhaustion could be 'killin your fat loss.
• Weight training is one of the best ways to improve overall health and it's never too late to start!

Show Notes:

• [0:30] Background on Cristina Curp
• [3:00] Cristina Curp new keto/low carb recipe book "Made Whole Made Simple"
• [3:20] Autoimmune disease, how they manifest in people, and root causes
• [5:50] "It's like our modern-day plague, autoimmune diseases." So prevalent in modern America.
• [7:10] Using food as medicine to heal the body of inflammation
• [9:15] "It's the first time in history that people are actually nutrient deficient but also overweight at the same time." Cristina Curp
• [10:56] Metabolic flexibility, keto, low-carb, and how it can help you enjoy life!
• [14:47] Cristina's journey through the Paleo diet, Keto diet, Metabolic Flexibility, and 'Carb Phobia'
• [21:10] Importance of incorporating carb ups for hormonal and emotional health
• [22:20] Chronic cortisol exhaustion. A strict Keto diet is a stressor on the body
• [26:40] Keto in relation to exercise, lifting, recovery, and stress management
• [31:00] Rachel talks about her experience with resistance training
• [34:04] Benefits for women doing weight training, great body composition results
• [35:15] Cristina's advice for women that want to start lifting weights
• [36:25] Rachel's mom starts lifting at 60, it's never too late!
• [41:15] Wrap up, parting questions. For nutrition, metabolic flexibility, and low-carb recipes read "Made Whole Made Simple" and check out Cristina's new Podcast Body Wise

---

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.).

Cristina Curp (thecastawaykitchen.com), Instagram (@thecastawaykitchen)

Cristina Curp is a certified Nutritional Therapy Practitioner and former restaurant chef with a BA in Anthropology. Her love of food, and particularly using real food to heal inspired her popular food blog and wellness site, TheCastawayKitchen.com. Author of Made Whole and Made Simple cookbooks, co-host of Body Wise Podcast and food as medicine advocate.  She is a Miami native with Cuban roots who is currently living in Virginia, or wherever her husband's Navy career takes them. Cristina is relentless in her mission to spread the food as medicine message, she has witnessed the power of it with her own family, her readers and her nutritional therapy clients. Empowering people to heal from the inside out is her life's work! With a mix of grit, sass and a lot of love, she continues to do just that through her books, her social media platform, and her nutritional coaching as well.

GIVEAWAY for today’s episode is brought to you by Primal Kitchen:

3 winners will EACH receive a Keto Advanced Kit Bundle that includes a variety of dressings, mayo, and oil. I keep these items in my pantry at all times! They’re all made with 100% avocado oil and taste delicious!

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 and @thecastawaykitchen for a chance to win!

In this episode, we talk about autoimmune diseases, food as medicine, carb phobia, stress, and the importance of resistance training, especially for women.

“It’s the first time in history that people are actually nutrient deficient and overweight at the same time...think about how that doesn’t make any sense.” Cristina Curp

Top Takeaways:

• Use food as medicine to combat autoimmune and inflammatory issues.
• You can enjoy life more when you’re metabolically flexible.
• Chronic stress and cortisol exhaustion could be ‘killin your fat loss.
• Weight training is one of the best ways to improve overall health and it’s never too late to start!

Show Notes:

• [0:30] Background on Cristina Curp
• [3:00] Cristina Curp new keto/low carb recipe book “Made Whole Made Simple”
• [3:20] Autoimmune disease, how they manifest in people, and root causes
• [5:50] “It’s like our modern-day plague, autoimmune diseases.” So prevalent in modern America.
• [7:10] Using food as medicine to heal the body of inflammation
• [9:15] “It’s the first time in history that people are actually nutrient deficient but also overweight at the same time.” Cristina Curp
• [10:56] Metabolic flexibility, keto, low-carb, and how it can help you enjoy life!
• [14:47] Cristina’s journey through the Paleo diet, Keto diet, Metabolic Flexibility, and ‘Carb Phobia’
• [21:10] Importance of incorporating carb ups for hormonal and emotional health
• [22:20] Chronic cortisol exhaustion. A strict Keto diet is a stressor on the body
• [26:40] Keto in relation to exercise, lifting, recovery, and stress management
• [31:00] Rachel talks about her experience with resistance training
• [34:04] Benefits for women doing weight training, great body composition results
• [35:15] Cristina’s advice for women that want to start lifting weights
• [36:25] Rachel’s mom starts lifting at 60, it’s never too late!
• [41:15] Wrap up, parting questions. For nutrition, metabolic flexibility, and low-carb recipes read “Made Whole Made Simple” and check out Cristina’s new Podcast Body Wise

---

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.).

Ashleigh is a health and fitness podcaster, writer, speaker, and self-proclaimed muscle nerd. She has been a writer for Paleo Magazine for seven years, and she hosts the Paleo Magazine Radio podcast, interviewing some of the leading minds in exercise and nutrition methodology and ancestral health and wellness. Ashleigh also co-hosts with Ben Pakulski on his popular life optimization podcast, Muscle Intelligence. Ashleigh is a nationally ranked natural figure competitor and also dabbles in Strongman, powerlifting, arm wrestling, and BJJ, although her biggest hobby is trying to convince people to eat organ meat – she's writing a cookbook about it that will be out sometime next year!

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

3 winners will receive their own Custom Box + FREE Bacon and Ribeyes! ($200 value). Butcher Box delivers 100% grass-fed and grass-finished beef, organic chicken, heritage breed pork, and wild-caught seafood right to your door.

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 and @themusclemaven for a chance to win!

In this episode, we talk about Ashleigh VanHouten's personal journey, bodybuilding, women and lifting, and metabolic flexibility > 24/7 ketosis!

"More than ever, we are attaching so much morality and so much identity to the way we eat, so that we are not allowing ourselves to have flexibility. We need to be able to be okay with things changing and adapting throughout our lives." Ashleigh VanHouten

Top Takeaways:

• The importance of finding something that fulfills you in your work and life.
• Weightlifting does not create a "bulky" physique in women.
• The importance of building competence AND confidence.
• "Metabolic flexibility should be the overarching goal for 99% of us…"

Show Notes:

• [7:15] Ashleigh left her corporate 9-5 job to pursue writing and consulting. "How can I apply the things I'm good at… to offer something to the world and do something that fulfills me."
• [9:20] Ashleigh writes and podcasts for Paleo Magazine
• [10:40] Rachel first met Ashleigh at KetoCon.
• [12:25] Ashleigh explored different fitness trends including Crossfit, the Zone Diet, and Paleo
• [20:00] Women are learning that lifting is important!
• [20:41] "There's still a ton of misinformation around eating healthy dietary fat."
• [22:20] Weightlifting does not create a "bulky" physique in women
• [27:00] For Ashleigh's perspective on her experience with competitive female bodybuilding go to VanHoughten's Instagram @themusclemaven
• [36:00] "We need to approach this fitness world… from the functionality and the competence that we can build through physical endeavors, rather than just how it makes us look."
• [41:30] Interview with female MMA fighter Jody Esquibel
• [42:40] "Metabolic flexibility should be the overarching goal for 99% of us…"
• [44:30] "We should eat real food that is recognizable as real food… that makes sense."
• [47:00] Ashleigh switched the Ketogenic diet in favor of a carnivore diet
• [52:30] Dealing with "fat phobia" and "carb phobia"
• [1:00:10] Ashleigh is the next Tony Robbins
• [1:01:00] Hot seat questions
• [1:03:00] Recommended books: Free to Focus and Digital Minimalism
• [1:12:10] Listen to podcast Muscle Intelligence with Ben Pakulski

----

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.).

Ashleigh is a health and fitness podcaster, writer, speaker, and self-proclaimed muscle nerd. She has been a writer for Paleo Magazine for seven years, and she hosts the Paleo Magazine Radio podcast, interviewing some of the leading minds in exercise and nutrition methodology and ancestral health and wellness. Ashleigh also co-hosts with Ben Pakulski on his popular life optimization podcast, Muscle Intelligence. Ashleigh is a nationally ranked natural figure competitor and also dabbles in Strongman, powerlifting, arm wrestling, and BJJ, although her biggest hobby is trying to convince people to eat organ meat – she’s writing a cookbook about it that will be out sometime next year!

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

3 winners will receive their own Custom Box + FREE Bacon and Ribeyes! ($200 value). Butcher Box delivers 100% grass-fed and grass-finished beef, organic chicken, heritage breed pork, and wild-caught seafood right to your door.

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 and @themusclemaven for a chance to win!

In this episode, we talk about Ashleigh VanHouten’s personal journey, bodybuilding, women and lifting, and metabolic flexibility > 24/7 ketosis!

“More than ever, we are attaching so much morality and so much identity to the way we eat, so that we are not allowing ourselves to have flexibility. We need to be able to be okay with things changing and adapting throughout our lives.” Ashleigh VanHouten

Top Takeaways:

• The importance of finding something that fulfills you in your work and life.
• Weightlifting does not create a “bulky” physique in women.
• The importance of building competence AND confidence.
• “Metabolic flexibility should be the overarching goal for 99% of us…”

Show Notes:

• [7:15] Ashleigh left her corporate 9-5 job to pursue writing and consulting. “How can I apply the things I’m good at… to offer something to the world and do something that fulfills me.”
• [9:20] Ashleigh writes and podcasts for Paleo Magazine
• [10:40] Rachel first met Ashleigh at KetoCon.
• [12:25] Ashleigh explored different fitness trends including Crossfit, the Zone Diet, and Paleo
• [20:00] Women are learning that lifting is important! 
• [20:41] “There’s still a ton of misinformation around eating healthy dietary fat.”
• [22:20] Weightlifting does not create a “bulky” physique in women
• [27:00] For Ashleigh’s perspective on her experience with competitive female bodybuilding go to VanHoughten’s Instagram @themusclemaven
• [36:00] “We need to approach this fitness world… from the functionality and the competence that we can build through physical endeavors, rather than just how it makes us look.”
• [41:30] Interview with female MMA fighter Jody Esquibel 
• [42:40] “Metabolic flexibility should be the overarching goal for 99% of us…”
• [44:30] “We should eat real food that is recognizable as real food… that makes sense.”
• [47:00] Ashleigh switched the Ketogenic diet in favor of a carnivore diet
• [52:30] Dealing with “fat phobia” and “carb phobia”
• [1:00:10] Ashleigh is the next Tony Robbins
• [1:01:00] Hot seat questions
• [1:03:00] Recommended books: Free to Focus and Digital Minimalism
• [1:12:10] Listen to podcast Muscle Intelligence with Ben Pakulski 

----

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.).