MetFlex and Chill

To join Rachel's online group coaching membership, The Flex Fam, visit: www.theflexfam.com

Join Rachel Gregory as she guides you through your health and fitness journey, discussing practical tips about #nutrition, #mealplanning for the family, and sustainable tips to help you reach your #fitnessgoals.

In this episode, Rachel is joined by repeat guest, Ashleigh VanHouten to chat about how to buy, plan, and prep meals for yourself AND your family regardless of different goals, food preferences, time limitations, and other typical bottlenecks that tend to arise when it comes to meal prep and planning for the whole fam.

They have a ton of practical tips and strategies that will help tremendously in making this process less stressful and more enjoyable!

Join Rachel's weekly newsletter: https://www.metflexlife.com/newsletter

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

Check out Rachel's second podcast MINIFLEX on your preferred podcast platform

Spotify: https://open.spotify.com/show/02ugV4Hi1rCFwJ2CTx3x1t?si=67fa8b12ee1f4ad3&nd=1 Apple Podcast: https://podcasts.apple.com/us/podcast/miniflex/id1612301075

Connect with Rachel on social media:

Instagram: https://www.instagram.com/rachelgregory.cns/

Tiktok: https://www.tiktok.com/@rachelgregory.cns

Facebook: https://www.facebook.com/metflexlife

Pinterest: https://www.pinterest.com/MetFlexandChill/_created/

Twitter: https://twitter.com/rachelgregoryms LinkedIn: https://www.linkedin.com/in/rachel-gregory-ms-cns-cscs-bbb41999/

Join Rachel Gregory as she guides you through your physical, mental, emotional, and spiritual #healthjourney, putting you on your way to better #training, #nutrition, overall health and #wellbeing. In this episode, Rachel and Colleen dive into Colleen's background, what brought her to founding the popular platform MindBodyGreen, the stressors she faced along the way and how she's overcome them, and some of the tools and habits she's implemented as a busy mom of two girls to continue to living her best life, most fulfilled life.

Colleen Wachob is Co-Founder and Co-CEO at mindbodygreen. She graduated from Stanford University with degrees in international relations and Spanish, and spent 10 years working at Fortune 500 companies including Gap, Walmart, and Amazon. Wachob lives in Brooklyn, New York, with her husband, MBG Founder and Co-CEO Jason Wachob and their two daughters, Ellie and Grace.

Where to find Colleen:

Website: https://www.mindbodygreen.com/

Instagram: @colleenwachob, @mindbodygreen

YouTube: https://www.youtube.com/mindbodygreen

Twitter: @mindbodygreen

Things mentioned in this episode:

Sleep Checklist

To join the waiting list for Rachel's online group coaching, The Flex Fam, visit: www.theflexfam.com

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

Join Rachel's weekly newsletter: https://www.metflexlife.com/newsletter

Check out Rachel's second podcast MINIFLEX on your preferred podcast platform

Spotify: https://open.spotify.com/show/02ugV4Hi1rCFwJ2CTx3x1t?si=67fa8b12ee1f4ad3&nd=1 Apple Podcast: https://podcasts.apple.com/us/podcast/miniflex/id1612301075

Connect with Rachel on social media:

Instagram: https://www.instagram.com/rachelgregory.cns/

Tiktok: https://www.tiktok.com/@rachelgregory.cns

Facebook: https://www.facebook.com/metflexlife

Pinterest: https://www.pinterest.com/MetFlexandChill/_created/

Twitter: https://twitter.com/rachelgregoryms

LinkedIn: https://www.linkedin.com/in/rachel-gregory-ms-cns-cscs-bbb41999/

Show Notes

[2:23] Colleen discusses how her personal health history got her to where she is today and how mindbodygreen got its start.

[8:25] How spiritual and emotional wellbeing are important to our overall. Highlighting the importance of sleep.

[11:36] Practical tips, habits and recommendations for getting better sleep.

[14:40] Discussion of the importance of caffeine intake and daily stressors in relation to sleep.

[17:14] How our careers and financial wellbeing integrate with our emotional health and ways to manage this.

[20:53] Practical take-home tips for de-stressing, choosing the right physical activity for you, and improving your spiritual health.

[22:41] Small daily tweaks for improving your overall health.

[24:36] Grappling with collective trauma and mental health as a society as a 2022 Wellness trend.

[29:47] Utilizing social media in a healthy way to set a healthy example for kids.

[31:53] Colleen's morning routine overview.

[35:27] What Colleen has changed her mind about within the past year or so.

[37:20] Find MindBodyGreen across all social channels!

Join Rachel Gregory, host of MetFlex and Chill, as she guides you through your #training, #nutrition, and #mindset journey!

In this episode, Rachel and Natalie discuss the impact of establishing habits, training the mind, relaxing the nervous system, and how to tap into intuition when it comes to nutrition and training.

Natalie Newhart is a nutrition and performance coach and a former professional athlete. She specializes in women over 35 who are not having success with traditional food-focused diets, as well as those who want a more relaxed, intuitive approach to dieting. Her methods are a unique blend of science and mindset and masters fat loss as it pertains specifically to the female hormones, the female metabolism and the female psyche.

Where to find Natalie:

Website: https://www.fitaddictednutrition.com/ Instagram: @natalie.newhart

To join the waiting list for Rachel's online group coaching, The Flex Fam, visit: https://www.metflexlife.com/theflexfam

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

Join Rachel's weekly newsletter: https://www.metflexlife.com/newsletter

Check out Rachel's second podcast MINIFLEX on your preferred podcast platform

Spotify: https://open.spotify.com/show/02ugV4Hi1rCFwJ2CTx3x1t?si=67fa8b12ee1f4ad3&nd=1

Apple Podcast: https://podcasts.apple.com/us/podcast/miniflex/id1612301075

Connect with Rachel on social media:

Instagram: https://www.instagram.com/rachelgregory.cns/ Tiktok: https://www.tiktok.com/@rachelgregory.cns Facebook: https://www.facebook.com/metflexlife Pinterest: https://www.pinterest.com/MetFlexandChill/_created/ Twitter: https://twitter.com/rachelgregoryms LinkedIn: https://www.linkedin.com/in/rachel-gregory-ms-cns-cscs-bbb41999/

Show Notes

[0:20] Welcome back to Metflex and Chill! Today we're welcoming Natalie Newhart.

[2:35] Natalie discusses where she started and how she got to where she is today.

[8:08] How obsessing over food causes mental and physical stress.

[9:19] Establishing goals with health and fitness and how emotions might affect achieving them.

[14:56] Living in a fight or flight state, how it affects the nervous system, and breathing exercises to retrain it.

[18:57] Are we (specifically women) addicted to the feeling of stress?

[21:00] How to get into the habit of taking time to relax, practice breathing, and enjoy peaceful moments.

[22:58] What are practical ways to implement intuitive eating and relaxing the nervous system?

[24:25] Establishing goals first, recognizing emotional patterns, and changing reactions.

[28:41] What are the most important tools to implement change?

[29:07] Training the mind, nervous system, vision, and higher self/intuition.

[32:10] The importance of awareness and letting go of the scarcity mindset.

[34:08] Retraining the nervous system and reward system with food.

[36:33] Physical and emotional stress associated with high-intensity exercise programs.

[38:54] Is the type of exercise you're doing serving you and your goals? How to assess what each training day should look like.

[43:41] Differentiating between lack of mental motivation and physical limitations.

[52:33] Orienting daily actions and habits with overall vision and goals.

[55:43] Practicing awareness and performing repititions ititions daily for improvement.

[56:46] What Natalie has changed her mind about within the past year.

[58:47] Where to find Natalie.

[1:00:06] Thank you so much for watching! Please rate, review, and subscribe!

In this episode, Rachel discusses the most effective and efficient way to build muscle, the downside of high-intensity circuit training classes, the science behind building strength over time, why a structured program is important for muscle growth, and how to achieve your ideal body composition.

Today's Question: "I have been doing Orange Theory Fitness for 3 years now, I am not getting definition."

Join Rachel Gregory, host of the MetFlex and Chill podcast 🎙 as she guides you through your #musclegains, achieving your ideal #bodycomposition, and #gainingstrength through a smart, structured workout program.

To join the waiting list for Rachel's online group coaching, visit: TheFlexFam.com

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

Join Rachel's weekly newsletter: https://www.metflexlife.com/newsletter

Check out Rachel's second podcast MINIFLEX on your preferred podcast platform

• Spotify
• Apple Podcast
• YouTube

Connect on social meda:

Instagram: @rachelgregory.cns Tiktok: @rachelgregory.cns Facebook: Rachel Gregory Pinterest: @metflexandchill Twitter: @rachelgregoryms LinkedIn: Rachel Gregory

Show Notes

[0:00] Welcome back to Metflex and Chill! Today's episode is all about optimizing muscle growth and achieving your ideal body composition.

[4:23] Sending the "right" signal to your body to optimize muscle growth.

[8:36] The continuum of strength training and neurological adaptations.

[14:06] Putting the right reps and ranges into practice to stimulate muscle growth.

[16:13] Hypertrophy-style training and the law of specificity.

[27:55] The importance of finding a training program that works for you.

[29:58] Ideas for how to set up your training for longevity.

[32:58] If you're interested in learning more about joining The Flex Fam for online group coaching, visit TheFlexFam.com to get on the waiting list!

To watch this episode and other past episodes, please visit Rachel's YouTube channel.

Don't forget to join Rachel's weekly newsletter, The Friday Flex here: https://www.metflexlife.com/newsletter

If you're interested in a CGM check out Nutrisense.io and use code RACHEL25 at checkout for $25 off

Listeners can find Danielle Hamilton at her website https://daniellehamiltonhealth.com/, and on Instagram @daniellehamiltonhealth

Danielle Hamilton is a Functional Nutritional Therapy Practitioner & Restorative Wellness Practitioner who specializes in blood sugar regulation & digestion. She became interested in blood sugar issues when she learned that Insulin Resistance was at the root of her PCOS. She was able to reverse her PCOS, cystic acne, PMS & weight loss resistance by reversing Insulin Resistance. Her mission is to help others uncover their blood sugar & insulin issues (as most people don't know the early signs), as well as help them optimize digestion for low-carb diets. Dani promotes a holistic approach to reversing Insulin Resistance which goes beyond just changing macros. She is the host of the Unlock the Sugar Shackles Podcast and the creator of the Blood Sugar Mastery Program.

In this episode, we chat about early signs of blood sugar dysregulation, how to manage PCOS without medication, blood sugar testing, dietary and lifestyle strategies that are a must to implement daily, how much fruit is enough, and more!

Top Takeaways:

• Danielle gives a thorough explanation of how blood sugar impacts overall health
• How to manage PCOS without medications
• The #1 cause of infertility in women
• Four strategies to implement into your day to manage blood sugar
• Low-carb fruits and berries - clearing up the confusion

Show Notes:

• [0:00] Introduction to the episode trailer
• [0:25] Rachel gives a brief intro of guest Danielle Hamilton @daniellehamiltonhealth
• [1:21] Welcome back to MetFlex and Chill! Rachel welcomes guest Danielle Hamilton to the listeners
• [2:22] Question: For those who aren't familiar, can you give us an intro to who you are, and how you got into the fitness/nutrition industry?
• [4:39] The Paleo Diet Solution by Robb Wolf
• [6:38] Danielle speaks about her experience living with PCOS
• [7:58] The Fasting Method Podcast
• [8:04] "PCOS is the diabetes of the ovaries" Megan Ramos
• [9:57] "When someone is in a state of insulin resistance, another way of putting it is a state of carbohydrate intolerance." Danielle Hamilton
• [11:26] Foods & Workouts for Metabolic Flexibility with Rachel Gregory | Episode 84
• [11:37] Question: Can you give the listeners an overview of how regulating blood sugar, in general, affects your overall health?
• [23:16] Nutrisense.io and use code RACHEL25 at checkout for $25 off
• [23:24] Episode 35: The Power of Monitoring Glucose Levels with Kara Collier
• [28:40] Question: What are some strategies to help manage blood sugar?
• [31:27] Benefits of apple cider vinegar
• [37:50] Question: Can you speak about other factors aside from carbohydrates that can independently spike your blood sugar?
• [41:01] What is reactive hypoglycemia?
• [43:38] What is gluconeogenesis?
• [44:52] Question: How do we regulate the amount of fruit we should be consuming?
• [48:30] Low-carb fruits and berries – the best and the worst
• [50:14] "If you're eating a food that you're quite sensitive to, that's going to cause your body to go into a sympathetic state. So if you do have that sympathetic activation, I feel like that could also potentially contribute to a bigger spike just because your body is stressed." Danielle Hamilton
• [52:10] Question: Can we talk about resistant starch and how that may impact blood sugar?
• [54:16] Good Idea Drink
• [54:51] Question: Can we chat about glucose disposal agents?
• [55:27] Berberine benefits
• [59:54] Question: Is there anything you've changed your mind about in the past year, and why?
• [1:04:24] Listeners can find Danielle Hamilton at her website https://daniellehamiltonhealth.com/, and on Instagram @daniellehamiltonhealth
• [1:04:47] Blood Sugar Mastery Program
• [1:05:22] Thanks for listening to another episode! If you're loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the "Search" tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading "Ratings & Reviews". and select "Write a Review." Next, select the number of stars you'd like to leave. Please choose 5 stars! Using the text box which says "Title," write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn't need to be much more than: "Love the show! Thanks!" or "Rachel provides wonderful content from a multitude of expert guests!" Once you're done select "Send" in the upper right-hand corner.

Resources Related to Today's Topics:

• Episode 132: Exploring Top Supplements for Sleep, Stress, Exercise, and Immune Health with Shawn Wells
• Episode 33: Top 5 Supplements Everyone Should Consider with Shawn Wells
• Episode 12: Pre-Workout Nutrition, Testing for Low Stomach Acid, and the Truth About Spiked Seltzer

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Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge."

Rachel 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 completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.

Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility.

You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com

Social Links:

• Youtube: @rachelgregory
• Instagram: @rachelgregory.cns
• TikTok: @rachelgregory.cns
• Facebook: @metflexlife

To watch this episode and other past episodes, please visit Rachel's YouTube channel.

Don't forget to join Rachel's weekly newsletter, The Friday Flex here: https://www.metflexlife.com/newsletter

Listeners can find Ashleigh Vanhouten at http://ashleighvanhouten.com/, and on Instagram @themusclemaven

In this episode, Ashleigh and Rachel tackle the most common questions around intuitive eating, how to transition from macro tracking to intuitive eating, mindset practices to help with both macro tracking and an intuitive approach, and much more!

Top Takeaways:

• Macro tracking basics and how to start so it's not a stress
• Tips on how to transition from tracking macros to intuitively eating
• One major mistake when it comes to tracking for fat loss
• Mindset practices to help with both tracking and intuitive eating
• How to handle hunger signals

Show Notes:

• [0:00] Introduction to the episode trailer
• [0:35] Welcome back to MetFlex and Chill! Rachel welcomes guest Ashleigh VanHouten @themusclemaven
• [0:40] Muscle Science For Women
• [1:44] Ashleigh is the podcast host for Muscle Maven Radio and Rachel is the host of MetFlex and Chill. Today they have a combined show to talk about intuitive eating
• [6:20] Question by Ashleigh: Is it possible to eat intuitively?
• [9:37] Question by Ashleigh: How would you feel if you couldn't track for the next 6 months? How would that change how you eat? Would you be worried?
• [14:00] Question by Ashleigh: Why are you still tracking?
• [15:23] "My main thing with tracking it helps me to focus on different data points that I'm interested in for a certain period of time." Rachel Gregory
• [17:11] Ashleigh dives into her opinion on intuitive eating and tracking
• [20:50] Question: How can I tell if the cravings that I am feeling are my own or my microbes?
• [25:51] "If people are interested in trying this intuitive eating approach, the eating environment and your behaviors are a huge part of it." Ashleigh VanHouten
• [27:54] Tips on how to transition from tracking to an intuitive eating approach
• [29:34] Episode 120: Can I Lose Weight Without Tracking Macros?
• [34:56] "The diet doesn't end when you hit your fat loss goal. The diet ends when you've been able to maintain your results for six months." Rachel Gregory
• [39:27] Question: How do I tell if my body knows what it needs and what it wants?
• [40:19] Episode 41: Breaking The Addiction with Karen Thomson
• [46:41] Switching from a scarcity mindset to an abundance mindset
• [49:19] Question: How do you start to listen to hunger signals if you transition to an intuitive approach after you've been tracking for a long period of time?
• [54:56] If you're interested in learning more about Muscle Science For Women go to www.metflexlife.com/msw
• [59:53] Thanks for listening to another episode! If you're loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the "Search" tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading "Ratings & Reviews". and select "Write a Review." Next, select the number of stars you'd like to leave. Please choose 5 stars! Using the text box which says "Title," write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn't need to be much more than: "Love the show! Thanks!" or "Rachel provides wonderful content from a multitude of expert guests!" Once you're done select "Send" in the upper right-hand corner.

Episodes Related to Today's Topics:

• Episode 155: Q&A: How to Choose a Quality Energy Drink, Pairing Your Training with Your Lifestyle, Calorie Counting for Beginners
• Episode 54: Strategies To Curb Emotional & Boredom Eating with Ashleigh Vanhouten
• Episode 121: Enjoying Vacation Guilt-Free Through Metabolic Flexibility
• Episode 41: Breaking The Addiction with Karen Thomson

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Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge."

Rachel 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 completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.

Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility.

You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com

Social Links:

• Youtube: @rachelgregory
• Instagram: @rachelgregory.cns
• TikTok: @rachelgregory.cns
• Facebook: @metflexlife

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

Check out Rachel's second podcast MINIFLEX on your preferred podcast platform

• Spotify
• Apple Podcast
• YouTube

Join Rachel's weekly newsletter: https://www.metflexlife.com/newsletter

In this episode, Rachel chats about the benefits of cyclical keto and carb cycling, how to correct form for online clients, why protein is ultimately the most crucial macronutrient no matter what diet protocol is followed, and more!

"The more metabolically flexible you are, the easier it is for you to consume carbs and use those for fuel and also to be able to use fat and ketones for fuel. Metabolic flexibility is your ability to efficiently shift back and forth between these different fuel sources when they're warranted." Rachel Gregory

Today's Questions:

• From @keto_island: When it comes to using carbs in cyclical keto (ex. Increasing to 100 carbs on workout days, 20 carbs on rest days) vs once or twice per week as we did in the Keto For Women program...what's the difference/advantage of one over the other?
• From @tuscaloosagirl: As an online coach, how do you help your client find the correct form to do exercises?
• From @jen.therapy: Can you be vegetarian keto?

Top Takeaways:

• Tips and tricks on how to implement a cyclical keto approach
• Rachel's recommendations on correcting form as an online coach
• Reasons protein is crucial no matter what diet you are adhering to

Show Notes:

• [0:00] Welcome back to MetFlex and Chill with host Rachel Gregory! Today's episode is a solo Q&A!
• [0:16] Exciting news! Rachel's second podcast MINIFLEX has launched!
• [1:30] Any questions for Rachel please reach out on her website www.metflexlife.com/contact or on social media @rachelgregory.cns
• [2:03] Question: When it comes to using carbs in cyclical keto (ex. Increasing to 100 carbs on workout days, 20 carbs on rest days) vs once or twice per week as we did in the Keto For Women program...what's the difference/advantage of one over the other?
• [2:30] Check out Rachel's programs at www.metflexlife.com/pograms
• [2:32] To check out Keto For Women go to https://www.metflexlife.com/keto-for-women
• [6:20] "The more metabolically flexible you are, the easier it is for you to consume carbs and use those for fuel and also to be able to use fat and ketones for fuel. Metabolic flexibility is your ability to efficiently shift back and forth between these different fuel sources when they're warranted." Rachel Gregory
• [13:24] Question: As an online coach, how do you help your client find the correct form to do exercises?
• [17:40] For one-on-one coaching with Rachel check out www.metflexlife.com/apply
• [18:01] Question: Can you be vegetarian keto?
• [19:50] https://1stphorm.com/Metflex
• [20:37] Vegan Protein Powder
• [21:07] What is leucine?
• [21:16] Essential Amino Acids
• [22:30] www.metflexlife.com/keto-kickstart-plus
• [24:30] Check out MINIFLEX here! If you enjoy the new show please share the love and leave a rating and review!

Resources Related to Today's Topics:

• The Ultimate Protein Cheat Sheet
• Vegan Protein Powder
• Episode 111: How To Optimize Protein Intake & Distribution Across Your Day To Maximize Gains
• Episode 43: All Things PROTEIN with Shawn Wells

To experience H.V.M.N Ketone Ester for yourself, go to hvmn.com use the discount code METFLEX for a podcast listener exclusive discount!

To watch this episode and other past episodes, please visit Rachel's YouTube channel.

Don't forget to join Rachel's weekly newsletter, The Friday Flex here: https://www.metflexlife.com/newsletter

Listeners can find Michael Brandt at his website https://hvmn.com/, and on Twitter @bdm_runner

Michael Brandt is co-founder and CEO of Health Via Modern Nutrition (H.V.M.N.) a metabolic health company on a mission to redefine the limits of human performance, metabolism, and longevity. He's an avid triathlete and marathoner (2:42 PR). Prior to starting H.V.M.N., he received his BS in Computer Science & Design at Stanford, was a Product Manager at Google, and Adjunct Professor at the Academy of Art in SF. He has always been a leader, and lifelong student, of designing products for new and emerging needs.

In this episode, Michael and I take a deep dive into the world of exogenous ketones. We talk about the newest technology in exogenous ketone supplementation, the benefits that ketones have on your metabolism, dual fueling for performance and brain health, ketone esters vs. ketone salts, how to find the cleanest form of ketone esters, and more!

"If you're on a personal mission for health and wellbeing, there are not really any shortcuts. You can wear a better pair of running shoes, but it's not going to do the run for you. You can have better tools in your toolkit, but you still have to adhere to an overall healthy diet." -Michael Brandt

Top Takeaways:

• Benefits of ketones for your metabolism
• Differences between common types of exogenous ketones found on the market
• Benefits that exogenous ketones have on your brain health and recovery
• The most accurate way to test if you're in a state of ketosis

Show Notes:

• [0:00] Introduction to episode trailer
• [0:40] Rachel gives a brief bio of today's guest Michael Brandt along with her opinion and experience using H.V.M.N exogenous ketones
• [3:33] If you are curious about H.V.M.N and want to try them out go to hvmn.com use the discount code METFLEX to save
• [4:02] Welcome back to MetFlex and Chill! Rachel welcomes guest Michael Brandt to the listeners
• [4:32] Michael gives the listeners a background of his journey in biohacking
• [8:02] Ketone IQ
• [8:38] A Low-Carbohydrate Ketogenic Diet Combined with 6-Weeks of Crossfit Training Improves Body Composition and Performance
• [9:45] Question: What are the main benefits of ketones in general and for your metabolism?
• [13:04] Benefits of ketones and recovery
• [15:09] Question: Can we dive into the differences between exogenous ketone esters vs. ketone salts, and the benefits of buying from a reputable company like H.V.M.N vs. a GNC?
• [15:57] "If you're on a personal mission for health and wellbeing, there are not really any shortcuts. You can wear a better pair of running shoes, but it's not going to do the run for you. You can have better tools in your toolkit, but you still have to adhere to an overall healthy diet." -Michael Brandt
• [21:20] Metabolic Health Summit
• [23:20] "Ketones can be considered their own macronutrient." -Michael Brandt
• [26:50] Question: How can exogenous ketones be beneficial for high-intensity training?
• [30:13] "The more fuel you have available, the more fuel you can tap into from those different aspects, the better off you're probably going to be… not just from an exercise standpoint, but also from a recovery standpoint as well." Rachel Gregory
• [31:10] Question: Can you talk about the benefits of exogenous ketones for your brain health?
• [33:22] DARPA: Operation Metabolic Dominance
• [38:06] 21-Day Ketogenic Diet Weight Loss Challenge: Recipes and Workouts for a Slimmer, Healthier You
• [41:20] Question: In terms of ketone esters and salts, how do people decipher between the cheap and dirty ones and the ones that are higher quality?
• [42:06] Best way to test ketone validity: get a Ketone Blood Meter (use code METFLEX for 10% off)
• [44:38] Question: Are there any negatives to taking exogenous ketones?
• [45:55] "I don't do strict keto myself, but I would say my message is: spend more time with elevated ketones." Michael Brandt
• [47:06] Question: Are there more benefits when combining MCTs with ketones?
• [47:21] MCT Oil Powder
• [49:56] Question: Can you reiterate the benefits of ketone esters vs. ketone salts and why it's optimal to use ketone esters to decrease the potential g.i. distress that comes along with ketone salts?
• [53:20] Question: What are some of the subjective symptoms someone should be looking for when they raise their blood ketone level by drinking a ketone ester?
• [55:51] What is L-Theanine?
• [56:44] Head to HVMN.com to check out V2 on Ketone IQ!
• [59:47] Listeners can find Michael Brandt at his website https://hvmn.com/, and on Twitter @bdm_runner
• Thanks for listening to another episode! If this episode got you intrigued about ketone esters and you want to try the product out for yourself you can go to hvmn.com and use the code METFLEX for that exclusive discount.

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Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge."

Rachel 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 completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.

Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility.

You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com

Social Links:

• Youtube: @rachelgregory
• Instagram: @rachelgregory.cns
• TikTok: @rachelgregory.cns
• Facebook: @metflexlife

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

Join Rachel's weekly newsletter: https://www.metflexlife.com/newsletter

In this episode, Rachel chats about aggressive vs. moderate deficits, how to strategically implement cardio for fat loss, why overtraining is causing you to plateau, macro tracking strategies, and more!

Today's Questions:

• How do you convince clients that extreme deficit and cardio aren't the answer?
• Steady-state or HIIT cardio - which is better for fat loss?
• Should I cut back on my veggies as I'm finally tracking macros and am going over?

Top Takeaways:

• Steady-state or HIIT cardio: Rachel's preference for fat loss goals
• Five benefits of LISS cardio
• Choosing an aggressive vs. moderate deficit based on your personality and experience level
• Strategies to meet your daily macro targets

Show Notes:

• [0:00] Welcome back to MetFlex and Chill with host Rachel Gregory! Today's episode is a solo Q&A!
• [0:30] Sign up for The Friday Flex for Tips, Recipes, Rachel's go-to's, exercises, and more!
• [1:00] Question: How do you convince clients that extreme deficit and cardio isn't the answer?
• [1:30] Debunking Gender Myths #4: Women Need To Do More Cardio To Achieve Optimal Body Composition
• [12:30] Question: Steady-state or HIIT cardio - which is better for fat loss?
• [28:00] If you are interested in one-on-one coaching with Rachel go to www.metflexlife.com/apply or if you are interested in Rachel's group coaching membership called The Flex Fam check that out at www.theflexfam.com
• [29:00] How to program cardio for fat loss
• [34:30] Question: Should I cut back on my veggies as I'm finally tracking macros and am going over?
• [35:00] Common Mistakes When Tracking Macros
• [41:30] Thanks for listening to another episode! If you're loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the "Search" tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading "Ratings & Reviews". and select "Write a Review." Next, select the number of stars you'd like to leave. Please choose 5 stars! Using the text box which says "Title," write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn't need to be much more than: "Love the show! Thanks!" or "Rachel provides wonderful content from a multitude of expert guests!" Once you're done select "Send" in the upper right-hand corner.

Episodes Related to Today's Topics:

• Episode 13: Endurance Training, Cardio & Fat Loss, and Meal Prep Tips with Aaron Day
• Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
• Episode 84: Fat Loss: The Hierarchy Of Importance
• Episode 92: All About That Cardio with Ashleigh Vanhouten

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

Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge."

Rachel 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 completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.

Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility.

You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com

Social Links:

• Youtube: @rachelgregory
• Instagram: @rachelgregory.cns
• TikTok: @rachelgregory.cns
• Facebook: @metflexlife

Primary Programs

• The Flex Fam
• Keto For Women
• Muscle Science For Women

To watch this episode and other past episodes, please visit Rachel's YouTube channel.

Don't forget to join Rachel's weekly newsletter, The Friday Flex here: https://www.metflexlife.com/newsletter

Listeners can find Paul Carter on Instagram @liftrunbang1, Twitter @liftrunbang, Facebook @lift-run-bang

Paul Carter is a successful bodybuilder, powerlifter, fitness writer, and the founder of Lift-Run-Bang, a popular online coaching platform. Paul has spent almost 30 years of his life devoted to developing training and nutritional strategies that he has used to coach thousands of athletes. He has traveled across the world to speak and teach others how to use these methods to achieve their greatest fitness potential.

Paul is the co-author of the Maximum Muscle Bible book and also an avid writer for T-Nation, Muscle and Fitness, Flex Magazine, and Bodybuilding.com. You can find Paul on Instagram at @liftrunbang1.0 dropping knowledge bombs and providing practical, science-backed information to help you optimize your training and build your best physique.

In this episode, we chat about the top three overrated exercises for hypertrophy, and what exercises to replace them with to optimize training, myths around overtraining and soreness, top reasons diets fail, Paul's opinion on warm-up exercises and more!

Top Takeaways:

• Activation exercises and warmups explained and Paul's opinion if you need them
• Top three most overrated exercises for hypertrophy
• Myths and misconceptions explained about overtraining and soreness
• Paul answers the popular question: Can you store excess protein as body fat?
• Top reasons that diets fail

Show Notes:

• [0:00] Introduction to episode trailer
• [0:30] Rachel gives a brief bio of guest Paul Carter @liftrunbang1.0
• [1:30]Welcome back to MetFlex and Chill! Rachel welcomes guest Paul Carter @liftrunbang1.0
• [2:00] Episode 122: How To Optimize Hypertrophy Training with Paul Carter
• [2:30] Paul shares about his background and experience with hypertrophy training and powerlifting
• [5:30] Question: What do you see most commonly misused when adding modalities to exercises to try and make them more effective?
• [11:30] Question: Can you give the listeners your opinion on activation exercises and warm-up movements?
• [14:30] "Why would you fatigue the muscles that are smaller and more delicate, and then go do a bunch of big moments where they have to provide stability for that joint? That has never made much sense to me." Paul Carter
• [16:00] Question: What are your top three overrated hypertrophy exercises? What would be your top swap for those exercises?
• [27:30] Chris Beardsley
• [31:30] Listener Question: "In my own training, I struggle with gauging intensity and knowing when I have effectively "failed." I come from a history of sweat-drenched, "burn" chasing, over-exercising. I have come a long way in not chasing "the burn," but still wonder if I'm actually getting close enough to failure and putting in enough intensity? I find myself sneaking in a lot of drop-sets or partials on my last set because I want to "feel" it more. . ..which I know is dumb. Anything Paul can say on how he uses "one hard set" and "not training to get tired" and implementing failure effectively would be great!!"
• [40:00] Question: Under what circumstances is it okay to still train a muscle when it's still in that recovery state?
• [42:00] Question: Is it really impossible to store excess protein as body fat?
• [42:30] Alan Aragon.. Aka the King of nutrition
• [48:30] Episode 114: Protein Sparing Modified Fasts (PSMF) with Robert Sikes
• [49:00] Question: What are the top reasons you see diets fail?
• [1:00:30] Listeners can check out more from Paul on IG @liftrunbang1.0, Twitter @liftrunbang, Facebook @lift-run-bang
• [1:04:00] Thanks for listening to another episode! If you're loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the "Search" tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading "Ratings & Reviews". and select "Write a Review." Next, select the number of stars you'd like to leave. Please choose 5 stars! Using the text box which says "Title," write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn't need to be much more than: "Love the show! Thanks!" or "Rachel provides wonderful content from a multitude of expert guests!" Once you're done select "Send" in the upper right-hand corner.

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Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge."

Rachel 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 completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.

Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility.

You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com

Social Links:

• Youtube: @rachelgregory
• Instagram: @rachelgregory.cns
• TikTok: @rachelgregory.cns
• Facebook: @metflexlife