MetFlex and Chill

Dr. Bret Scher is a board-certified cardiologist practicing for fifteen years and has recently become the medical director for DietDoctor.com where he focuses on reframing the narrative of health to include low-carb diets. Dr. Scher has gone beyond traditional medical training and obtained certifications in functional medicine, behavior change, nutrition, and personal training. He is the author of Your Best Health Ever, and he hosts The Diet Doctor Podcast.

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

1 winner will receive a FULL YEAR subscription of FREE coffee! I absolutely love Purity Coffee because it's pesticide-free, organic, and tested to ensure it's free of mold and mycotoxins. They deliver right to your door every month!

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 cholesterol myths, blood testing, and Dr. Scher's definition of Metabolic Flexibility!

"Not all science is created equal and not all low carb/keto diets are created equal either."

Top Takeaways:

• What lab tests you should actually pay attention to.
• Why your total cholesterol number is virtually meaningless.
• Saturated fats are not the devil many people believe.
• Why the cholesterol you eat is not equal to the cholesterol in your body.
• Why metabolic flexibility is important for cardiovascular health.

Show Notes:

• [9:50] When Dr. Bret began suggesting the Ketogenic diet instead of medication for Diabetes
• [10:40] "Deprescribing was not a word that I had ever used before"
• [11:30] The most important lab metrics for blood testing
• [12:21] "Total cholesterol is close to meaningless..."
• [14:15] "If you are metabolically healthy, your LDL particles are going to look and behave differently than if you are not metabolically healthy"
• [14:50] Low carb and Ketogenic diets are the most powerful intervention for changing the size and density of your LDL and naturally raising HDL, while lowering Triglycerides
• [16:00] Advanced Lipid testing
• [17:30] Coronary Artery Calcium Score or "CAC" helpful in indication of possible future cardiovascular event
• [20:34] LDL measure used in combination with "CAC" in relation to trying a Keto Diet
• [21:16] Why LDL may go up after change on a Keto Diet
• [24:00] "On a low carb or Keto Diet insulin naturally goes down."
• [25:20] Hyper Responder
• [27:32] Benefits of low carb/Keto Diet vary from person to person
• [30:00] Lowering LDL on a low carb diet
• [31:18] Saturated Fats, are they the devil?
• [32:37] How to test the quality of scientific study GRADE
• [37:00] Can you fight popular misinformation/trends about diet?
• [39:50] "Not all science is created equal and not all low carb/keto diets are created equal either"
• [40:08] Eggs and Cholesterol, is the yoke really bad for you?
• [44:10] The bodies relation to fats and cholesterols is more complicated than 1+1 = 2
• [46:00] Information on factory manufactured cooking oils
• [50:08] American Heart Association's "Heart Healthy Label"
• [51:18] Metabolic flexibility, cycling carbs on a Ketogenic Diet
• [56:25] "CGM" Continuous Glucose Monitoring Device
• [1:01:39] Outro

---

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. Bret Scher is a board-certified cardiologist practicing for fifteen years and has recently become the medical director for DietDoctor.com where he focuses on reframing the narrative of health to include low-carb diets. Dr. Scher has gone beyond traditional medical training and obtained certifications in functional medicine, behavior change, nutrition, and personal training. He is the author of Your Best Health Ever, and he hosts The Diet Doctor Podcast.

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

1 winner will receive a FULL YEAR subscription of FREE coffee! I absolutely love Purity Coffee because it's pesticide-free, organic, and  tested to ensure it's free of mold and mycotoxins. They deliver right to your door every month!

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 cholesterol myths, blood testing, and Dr. Scher’s definition of Metabolic Flexibility!

“Not all science is created equal and not all low carb/keto diets are created equal either.”

Top Takeaways:

• What lab tests you should actually pay attention to.
• Why your total cholesterol number is virtually meaningless.
• Saturated fats are not the devil many people believe.
• Why the cholesterol you eat is not equal to the cholesterol in your body.
• Why metabolic flexibility is important for cardiovascular health.

Show Notes:

• [9:50] When Dr. Bret began suggesting the Ketogenic diet instead of medication for Diabetes 
• [10:40] “Deprescribing was not a word that I had ever used before”
• [11:30] The most important lab metrics for blood testing
• [12:21] “Total cholesterol is close to meaningless...”
• [14:15] “If you are metabolically healthy, your LDL particles are going to look and behave differently than if you are not metabolically healthy” 
• [14:50] Low carb and Ketogenic diets are the most powerful intervention for changing the size and density of your LDL and naturally raising HDL, while lowering Triglycerides 
• [16:00] Advanced Lipid testing
• [17:30] Coronary Artery Calcium Score or “CAC” helpful in indication of possible future cardiovascular event
• [20:34] LDL measure used in combination with “CAC” in relation to trying a Keto Diet
• [21:16] Why LDL may go up after change on a Keto Diet
• [24:00] “On a low carb or Keto Diet insulin naturally goes down.”
• [25:20] Hyper Responder 
• [27:32] Benefits of low carb/Keto Diet vary from person to person
• [30:00] Lowering LDL on a low carb diet 
• [31:18] Saturated Fats, are they the devil? 
• [32:37] How to test the quality of scientific study GRADE
• [37:00] Can you fight popular misinformation/trends about diet?
• [39:50] “Not all science is created equal and not all low carb/keto diets are created equal either”  
• [40:08] Eggs and Cholesterol, is the yoke really bad for you? 
• [44:10] The bodies relation to fats and cholesterols is more complicated than 1+1 = 2
• [46:00] Information on factory manufactured cooking oils
• [50:08] American Heart Association’s “Heart Healthy Label”
• [51:18] Metabolic flexibility, cycling carbs on a Ketogenic Diet 
• [56:25] “CGM” Continuous Glucose Monitoring Device
• [1:01:39] Outro

---

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.).

Natives of Miami, Florida, Danny and Maura Vega are the co-hosts of the Fat Fueled Family podcast. Danny received his bachelor's degree in political science from Columbia University and his Master's of Science in Human Performance from the University of Florida. Maura has always had a strong passion for dance. She was classically trained in Ballet, Jazz, and Contemporary and has had the great privilege of taking master classes at the world-renown Millennium Complex in Los Angeles, California with the likes of Wade Robson and other popular choreographers. With their podcast and Fat Fueled Family blog, Danny and Maura hope to spread their love for nutrition and fitness to other families who have the same goals of raising their kids to thrive and setting them up for a lifetime of success.

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

3 winners will EACH receive an entire tub of UCAN, a box of UCAN bars, a box of Hydrate electrolyte powder, and a blender bottle! UCAN Superstarch is a slow-releasing complex carb that gives a steady release of energy and helps avoid the spike & crash that might come from other carb sources.⁣ Personally, I've noticed a significant boost in my performance (especially towards the end of my workouts) when incorporating UCAN. I like that it's NOT just another stimulant and allows me to get through my lifting sessions without feeling drained at the end.

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 raising kids with Metabolic Flexibility in mind, the concept of dual-fuel, and Keto Carnivore!

"You don't know, what you don't know!"

Top Takeaways:

• Why kids should be raised as fat burners instead of sugar burners
• The difference between Keto and Carnivore
• The mental health benefits of the Carnivore Diet
• How carb cycling can benefit workouts and hormones
• The power of being 'Dual Fueled'

Show Notes:

• [8:00] Danny and Maura started Paleo and then transitioned into Keto
• [8:30] Teaching the Fat Fueled Kids the importance of eating right
• [10:20] Mealtime with the Fat Fueled Family
• [11:35] MyFitnessPal to track the whole families meals
• [14:50] Growing up with Gatorade in the home
• [15:35] Vegan for kids? NO!
• [16:30] Keto Carnivore!
• [17:35] How Amber O'Hearn (@KetoCarnivore) inspired Danny to start Carnivore in 2017
• [19:20] "The difference between Keto and Carnivore, in my experience, was greater than the difference between my old Standard American Diet and Keto"
• [19:50] Maura's experience transitioning from Keto to Carnivore
• [20:30] Food intolerance and vomiting after eating salads
• [22:35] The mental health benefits of the Carnivore Diet
• [24:40] "3-4 weeks in, I felt… This must be what happy people feel like"
• [25:15] Using carbs appropriately to help with your Feminine Cycle
• [25:40] NowLeap Mediator Release (blood)Test for food intolerance
• [27:45] Testing Inflammatory Cytokines
• [32:00] Bok Choy - an underestimated vegetable
• [34:30] Danny's experiments adding carbs after workouts
• [36:00] Glucose intolerance and the inability to use Glucose as fuel
• [39:10] For Danny and Maura, they cycle carbs into their diet twice per month
• [40:30] Healthy carbohydrates and their positive effects on menstruation
• [44:00] Metabolic Flexibility and the Dual Fuel concept
• [45:30] "You don't know, what you don't know!"
• [47:45] Metabolic stress, cortisol, and adding healthy carbs to help rebalance
• [49:15] Keto for Crossfit
• [52:15] If Danny and Maura were stranded on an island… what's the one thing they would bring?
• [54:30] TIKTOK?
• Fatfueled.family and the Fat Fueled Merch
• Fat Fueled Programs!

---

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.).

Natives of Miami, Florida, Danny and Maura Vega are the co-hosts of the Fat Fueled Family podcast. Danny received his bachelor’s degree in political science from Columbia University and his Master’s of Science in Human Performance from the University of Florida. Maura has always had a strong passion for dance. She was classically trained in Ballet, Jazz, and Contemporary and has had the great privilege of taking master classes at the world-renown Millennium Complex in Los Angeles, California with the likes of Wade Robson and other popular choreographers. With their podcast and Fat Fueled Family blog, Danny and Maura hope to spread their love for nutrition and fitness to other families who have the same goals of raising their kids to thrive and setting them up for a lifetime of success.

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

3 winners will EACH receive an entire tub of UCAN, a box of UCAN bars, a box of Hydrate electrolyte powder, and a blender bottle! UCAN Superstarch is a slow-releasing complex carb that gives a steady release of energy and helps avoid the spike & crash that might come from other carb sources.⁣ Personally, I’ve noticed a significant boost in my performance (especially towards the end of my workouts) when incorporating UCAN. I like that it’s NOT just another stimulant and allows me to get through my lifting sessions without feeling drained at the end.

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 raising kids with Metabolic Flexibility in mind, the concept of dual-fuel, and Keto Carnivore!

“You don’t know, what you don’t know!” 

Top Takeaways:

• Why kids should be raised as fat burners instead of sugar burners
• The difference between Keto and Carnivore
• The mental health benefits of the Carnivore Diet
• How carb cycling can benefit workouts and hormones
• The power of being ‘Dual Fueled’

Show Notes:

• [8:00] Danny and Maura started Paleo and then transitioned into Keto 
• [8:30] Teaching the Fat Fueled Kids the importance of eating right
• [10:20] Mealtime with the Fat Fueled Family 
• [11:35] MyFitnessPal to track the whole families meals 
• [14:50] Growing up with Gatorade in the home 
• [15:35] Vegan for kids? NO! 
• [16:30] Keto Carnivore! 
• [17:35] How Amber O’Hearn (@KetoCarnivore) inspired Danny to start Carnivore in 2017 
• [19:20] “The difference between Keto and Carnivore, in my experience, was greater than the difference between my old Standard American Diet and Keto” 
• [19:50] Maura’s experience transitioning from Keto to Carnivore 
• [20:30] Food intolerance and vomiting after eating salads 
• [22:35] The mental health benefits of the Carnivore Diet 
• [24:40] “3-4 weeks in, I felt… This must be what happy people feel like” 
• [25:15] Using carbs appropriately to help with your Feminine Cycle 
• [25:40] NowLeap Mediator Release (blood)Test for food intolerance 
• [27:45] Testing Inflammatory Cytokines 
• [32:00] Bok Choy - an underestimated vegetable 
• [34:30] Danny’s experiments adding carbs after workouts 
• [36:00] Glucose intolerance and the inability to use Glucose as fuel 
• [39:10] For Danny and Maura, they cycle carbs into their diet twice per month 
• [40:30] Healthy carbohydrates and their positive effects on menstruation 
• [44:00] Metabolic Flexibility and the Dual Fuel concept 
• [45:30] “You don’t know, what you don’t know!” 
• [47:45] Metabolic stress, cortisol, and adding healthy carbs to help rebalance 
• [49:15] Keto for Crossfit 
• [52:15] If Danny and Maura were stranded on an island… what’s the one thing they would bring?
• [54:30] TIKTOK? 
• Fatfueled.family and the Fat Fueled Merch
• Fat Fueled Programs! 

---

Join the FREE MetFLex Life Course: www.metflexandchill.com

Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.

Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).

Join 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.).

YouTube

Facebook

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.).

YouTube 

Facebook

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.).

YouTube

Facebook

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.).

YouTube 

Facebook