MetFlex and Chill

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: The Friday Flex!

THINGS MENTIONED IN THIS EPISODE:

• Looking for a focus boost/cognitive support: MasterBrain
• If you're interested in a pre-workout boost: MegaWatt
• Check out my Kickstart & Level Up programs
• Calorie/Macro Tracking app 1st Phorm App

In this episode, Rachel chats about caffeine intake, how to control your dependency on caffeine along with alternatives to try, DOM's and how to tell if it's newbie soreness or your body signaling other potential issues, why its essential to pair your training with your lifestyle, and much more!

Today's Questions:

• I'm curious how you feel about 5-hour energy or any energy drinks? I've gotten in the habit of consuming them on a daily basis. Probably not the best. What do you recommend as a replacement?
• DOMs is making me unable to hit my every other day at the gym goal. I am tracking my progressive overload so I don't think I'm lifting too heavy, and I'm sticking to about 3 sets. Is this a newbie thing?
• How do you count calories and stay in a deficit?

Top Takeaways:

• Tips to check yourself with caffeine dependency and what Rachel recommends as alternatives to caffeine
• How to pair your lifestyle with your training so you set yourself up for success, not burnout
• Macro Tracking tips for beginners

Show Notes:

• [0:00] Welcome back to MetFlex and Chill with host Rachel Gregory! Today's episode is a solo Q&A covering topics related to energy drinks, calorie deficits, and progressive overload
• [0:30] Subscribe to the Friday Flex for weekly tips, podcasts, recipes, and more HERE!
• [2:00] Question: I'm curious how you feel about 5-hour energy or any energy drinks? I've gotten in the habit of consuming them on a daily basis. Probably not the best. What do you recommend as a replacement?
• [4:30] Caffeine has a half-life
• [5:30] Grab your sleep checklist to help you optimize your sleep at https://www.metflexlife.com/sleep-checklist
• [6:30] Looking for a focus boost/cognitive support, check out MasterBrain
• [8:30] If you're interested in a pre-workout, check out: MegaWatt
• [9:30] What is alpha GPC?
• [12:00] Question: DOMs is making me unable to hit my every other day at the gym goal. I am tracking my progressive overload so I don't think I'm lifting too heavy, and I'm sticking to about 3 sets. Is this a newbie thing?
• [13:30] "Soreness is not an indication that you had a good workout." Rachel Gregory
• [18:30] Check out my Kickstart & Level Up programs
• [18:30] To work one-on-one with Rachel go to www.metflexlife.com/apply
• [19:00] Question: How do you count calories and stay in a deficit?
• [19:00] 1st Phorm Tracking App
• [21:30] "I'm a huge fan of tracking just because it builds a ton of awareness. And it gives you structure."
• [22:00] Episode 120: Can I Lose Weight Without Tracking Macros?
• [23:30] Subscribe to the Friday Flex to receive weekly tips, recipes, podcasts, and more!

---

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 Cody Moxley at his website https://n1.education and https://n1.training, and on Instagram @cjmoxley

Cody Moxley is a Coach and CFO for N1 Education and a Certified Sports Nutritionist (CISSN). He has been working in the fitness industry for 6 years. The first three were predominantly in the product development and marketing area before getting into the role of online coaching. The majority of his online clients are coaches as well. One of his favorite parts of working with them is the mentorship and education aspect to help them improve and fine-tune their own skills in program design for their own clients.

In this episode, we take a deep dive into biomechanics basics, what mind-muscle connection really means and how to apply it to your training, myths around females and training, junk volume and why it matters, and much more!

Top Takeaways:

• Biomechanic basics: what they are and why they matter for your training
• Top three exercises you may want to swap out for better options
• How to use "booty bands" effectively and how they could be doing you a disservice if you're not
• Junk volume explained
• Why you shouldn't always believe what you read even if it's coming from a well-established scientific journal

Show Notes:

• [0:00] Introduction to the episode trailer
• [0:30] Rachel gives a brief bio of guest Cody Moxley
• [1:30] Welcome back to MetFlex and Chill! Rachel welcomes guest Cody Moxley @cjmoxley
• [2:30] Cody shares how he got into the nutrition and training space
• [6:00] Question: Can you explain the difference between shortened and lengthen ranges and how that applies to different exercises?
• [12:00] Question: Where do you see people making the most mistakes in their training program?
• [14:30] Question: Can you explain mind-muscle connection from your perspective?
• [17:00] Question: What is the difference between sensation vs. stimulation? And what mistakes do you feel a lot of people are making when it comes to choosing exercises where they might "feel" a lot of that sensation, but it might not actually be stimulating?
• [20:30] Question: What are your top three exercises you see people doing and you would recommend they swap those exercises out for something different to get optimal results?
• [24:30] Question: Is there any effectiveness to the abduction machine aka the "good girl bad girl" machine?
• [26:30] Question: Where do booty bands come into play in terms of practicality versus where they may be doing you a disservice?
• [32:30] Question: What are some of the most common misconceptions that you hear when it comes to females versus males training?
• [37:30] Question: What is junk volume and why does it matter?
• [46:30] Question: Why do we have to take research, especially when it comes to nutrition/fitness/exercise with a "grain of salt?"
• [55:30] Prime Fitness
• [55:30] Listeners can check out more from Cody Moxley at his website https://n1.education and https://n1.training, and on Instagram @cjmoxley
• [57:30] 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.

---

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 the benefits of regulating blood sugar levels, why a calorie deficit is necessary for fat loss, reasons food sensitivities could be masking progress, the differences between using resistance bands versus using dumbbells, resistance profiles, and more!

Today's Questions:

• I'm wearing a CGM, is keeping stable glucose more effective than calorie counting for weight loss?
• Can you explain how eating foods that you are sensitive to causes fat gain, even if you're in a calorie deficit?
• Could you go over the differences between using dumbbells and resistance bands? For instance, if a band says it has 50 lb resistance, how does that compare to a 50 lb dumbbell?
• I would like to know more about your online workout programs. I like to switch things up every 3-4 months. If you can talk about alternative "heavy compound lift" techniques and their limitations it would be great. My limited shoulder and thoracic spine mobility restrict me from holding a barbell on my back. Also, I will try that trap bar technique you posted with the floating deadlift.

Top Takeaways:

• Lifestyle factors that could spike your blood sugar that are not food-related
• Reasons food sensitivities could be masking your progress in your caloric deficit
• How a food journal could help you mitigate and track food sensitivities
• Key differences between resistance bands and dumbbell weights in terms of resistance profiles

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today's episode is a Q&A related to regulating blood sugar levels in a calorie deficit with CGM's, fat gain in relation to food sensitivities, and specific differences between exercises and resistance profiles.
• [1:00] 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! :)
• [1:30] Another great way to help grow MetFlex and Chill is to share a screenshot of an episode you enjoyed or found value in, add it to your story, and tag @rachelgregory.cns for a reshare :)
• [2:30] Question: I'm wearing a CGM, is keeping stable glucose more effective than calorie counting for weight loss?
• [3:00] Episode 35: The Power of Monitoring Glucose Levels with Kara Collier
• [8:30] Question: Can you explain how eating foods that you are sensitive to causes fat gain, even if you're in a calorie deficit?
• [12:30] What is body dysmorphia?
• [21:00] If you're interested in one-on-one coaching with Rachel check out http://www.metflexlife.com/apply
• [21:30] If you're interested in the membership group coaching through The Flex Fam check it out at http://theflexfam.com
• [22:00] Question: Could you go over the differences between using dumbbells and resistance bands? For instance, if a band says it has 50 lb resistance, how does that compare to a 50 lb dumbbell?
• [28:00] What is a hack squat?
• [29:30] Rachel's Exercise Library
• [32:30] Single Leg Lying Hamstring Curl
• [34:30] "A resistance profile is 'where the exercise is the hardest'?"
• [37:30] Question: I would like to know more about your online workout programs. I like to switch things up every 3-4 months. If you can talk about alternative "heavy compound lift" techniques and their limitations it would be great. My limited shoulder and thoracic spine mobility restrict me from holding a barbell on my back. Also, I will try that trap bar technique you posted with the floating deadlift.
• [38:00] To check out Rachels programs visit http://metflexlife.com/programs
• [43:00] Thanks again for listening! 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!

THINGS MENTIONED IN THIS EPISODE:

• Episode 35: The Power of Monitoring Glucose Levels with Kara Collier
• For one-on-one coaching with Rachel check out http://www.metflexlife.com/apply
• If you're interested in the membership group coaching through The Flex Fam check it out at http://theflexfam.com
• To check out Rachels programs visit http://metflexlife.com/programs
• YouTube Exercise Library!

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

Listeners can find Menno Henselmans at his website https://mennohenselmans.com/, and on Instagram @menno.henselmans

Menno Henselmans is an international public speaker, scientist, and online physique coach. He has several pro-card-winning clients and international prize winners in physique sports and powerlifting. Menno is also the author of the book - The Science of Self Control where he discusses the essentials of how the human mind works, what willpower is, how to be more productive, how to stick to your diet, how to make your workouts less effortful and how to keep yourself motivated.

In this episode, we chat about why dieting should be looked at as a skill to achieve lifelong results, benefits to diet breaks and refeeds to hit your goal, the forbidden fruit effect, and much more!

"Dieting is a skill that you need to learn. Everyone needs a lot of experience doing it, especially when it comes to traveling, social eating events, peer pressure. Just having a good diet at home is one thing, but it takes a lot of skill to master it as a whole lifestyle." -Menno Henselmans

Top Takeaways:

• Artificial sweetener myths debunked
• The benefits of taking a diet break and how it could get you closer to your ultimate goal
• Rigid diet control versus flexible diet control
• Psychological factors that play a part in cravings

Show Notes:

• [0:00] Intro to episode trailer
• [0:30] Rachel gives a brief background of today's guest Menno Henselmans
• [1:30] Welcome back to MetFlex and Chill! Rachel introduces Menno Henselmans to the listeners
• [2:30] Menno gives a brief background on his journey in the health and nutrition space
• [3:30] The Science of Self Control
• [6:00] Question: How can "empty rewards" help us stick to our diet?
• [9:00] Download your FREE Hunger Hacks Guide!
• [9:30] Question: Can you speak to the research out there on artificial sweeteners? Are they bad for you? Do they cause gut issues, etc.?
• [16:00] Are artificial sweeteners bad for your gut bacteria?, Is Aspartame safe?
• [17:00] Question: Can you talk about diet breaks and refeeds and how they can potentially get you to your end goal quicker?
• [20:00] Question: Can you talk about the difference between rigid diet control versus flexible diet control?
• [23:00] "Dieting is a skill that you need to learn. Everyone needs a lot of experience doing it, especially when it comes to traveling, social eating events, peer pressure. Just having a good diet at home is one thing, but it takes a lot of skill to master it as a whole lifestyle." -Menno Henselmans
• [25:00] Protein Sparing Modified Fasts (PSMF) | Robert Sikes & Rachel Gregory
• [26:00] Question: Can you explain what the forbidden fruit effect is?
• [45:30] Question: What is your opinion/perspective on low carb vs. low-fat diets?
• [51:30] Question: In terms of fat intake, what would your general guideline be for the minimum amount of fat that you recommend for clients?
• [54:30] You can check out more from Menno Henselmans at his website https://mennohenselmans.com/, and on Instagram @menno.henselmans
• [58:00] 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.

---

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 dives into all things MetFlex! She explains what metabolic flexibility is, the benefits of being metabolically flexible, the importance of being metabolically flexible if there are any negatives to metflex, and more!

"Metabolic flexibility is simply your ability to adapt to whatever fuel source is available." -Rachel Gregory

Today's Questions:

• What is metabolic flexibility?
• Why is metabolic flexibility important?
• How do you know if you're metabolically flexible?
• How do you measure metabolic flexibility?
• What are the benefits of metabolic flexibility?
• What are the negatives of metabolic flexibility?
• How do you achieve metabolic flexibility?

Top Takeaways:

• Telltale signs you are metabolically flexible
• Objective and subjective ways to measure just how metabolically flexible you are
• Short and long term benefits of metabolic flexibility
• Benefits to using different fasting protocols to help achieve metabolic flexibility

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today's episode is a solo episode surrounding the topic of Metabolic Flexibility aka MetFlex!
• [1:00] 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! :)
• [2:00] Another great way to help grow MetFlex and Chill is to share a screenshot of an episode you enjoyed or found value in, add it to your story, and tag @rachelgregory.cns for a reshare
• [3:00] Question: What is metabolic flexibility?
• [3:00] "Metabolic flexibility is simply your ability to adapt to whatever fuel source is available." -Rachel Gregory
• [4:00] Question: Why is metabolic flexibility important?
• [7:00] Benefits of metabolic flexibility
• [7:30] Question: How do you know if you're metabolically flexible?
• [12:30] Question: ​​How do I measure metabolic flexibility?
• [13:00] Episode 35: The Power of Monitoring Glucose Levels with Kara Collier
• [15:00] How to measure your blood ketone levels
• [18:00] Subjective metrics of how to measure metabolic flexibility
• [22:30] Question: What are the benefits of metabolic flexibility?
• [22:30] "The first benefit of metabolic flexibility is in the name- more flexibility!"-Rachel Gregory
• [27:30] Question: What are the negatives of metabolic flexibility?
• [28:00] Question: How do I achieve metabolic flexibility?
• [40:30] 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! :)

THINGS MENTIONED IN THIS EPISODE:

• To view the entire MetFlex Library on YouTube check it out HERE!
• Episode 35: The Power of Monitoring Glucose Levels with Kara Collier
• How to measure your blood ketone level

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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: http://www.metflexlife.com/newsletter

Listeners can find Dr. Halie Schoff at her website www.drhalieschoff.com and on Instagram @drhalieschoff

Dr. Halie Schoff is a licensed and practicing Chiropractor, Integrative Health Practitioner, and Podcaster with a Master's in Applied Clinical Nutrition. She is a former collegiate athlete who has a passion for teaching people how to bridge the gap between fitness and holistic health. With a focus on women's hormones and gut health, Dr. Halie has helped hundreds of people all over the world regain their health through lifestyle, optimal diet, movement, and functional practices. Dr. Halie is incredibly outspoken about informed consent around birth control and aims to help those that she works with understand the root cause of their hormone imbalances. Her main goal is to help you be the alpha of your health by understanding what being optimally healthy means for YOU.

In this episode, we chat about how to optimize gut health, common factors that lead to poor gut health including stress, benefits of coffee enemas, what foods to eat to increase prebiotics and probiotics in your gut, and more!

Top Takeaways:

• Common underlying issues that lead to poor gut health
• How much of an impact your microbiome has on your body composition
• Benefits of coffee enemas and Epsom salt baths
• Reasons parasites are more active around a full moon
• Prebiotic and probiotic-rich foods to add to your diet

Show Notes:

• [0:00] Intro to episode trailer
• [0:30] Episode 145: Hormonal Imbalance: Root Causes with Dr. Halie Schoff
• [0:30] Rachel gives a brief bio of guest Dr. Halie Schoff and today's topic
• [1:30] Welcome back to MetFlex and Chill! Rachel welcomes guest Dr. Halie Schoff
• [2:30] Question: Do you want to give our listeners a little background, how you got interested in gut health and your journey through it, and why it's important?
• [5:30] Question: Can you speak to the common underlying issues that lead to poor gut health, or bloating?
• [6:00] What is leaky gut?
• [9:00] Rachel's recipe for protein ice cream HERE!
• [13:30] Question: What's the first step in trying to figure out how to optimize gut health?
• [18:30] Question: Can you explain how gut health affects hormones and its relationship to fat loss/weight loss?
• [23:30] Question: Question: Can you explain to the listeners what Candida, parasites, and yeast are and how to go about mitigating them if you have them?
• [24:00] What is SIBO?
• [32:30] Question: If you're new to these techniques to manage parasites etc. where would you recommend someone start?
• [34:00] @Ashleytaylorwellness —> Free Coffee Enema Course
• [36:30] Question: What are the most common symptoms of having a parasite?
• [38:30] Question: Can you dive into the basics of probiotics and if you should consider taking them?
• [39:00] Spore based probiotics
• [40:00] Microbiome Labs MicroSporeBiotic, Cellcore, Thrive
• [41:30] Question: What are some examples of prebiotic and probiotic-rich foods?
• [44:00] Standard process digestive enzyme
• [49:00] Question: How do we know if we have low stomach acid? What are some symptoms and how do you mitigate that?
• [51:00] Question: What would be the first step to help support stomach acid production?
• [53:00] Question: Why is Pepto Bismol something everyone goes to for a stomach ache?
• [52:00] Apple Cider Vinegar
• [56:30] Episode 145: Hormonal Imbalance: Root Causes with Dr. Halie Schoff
• [57:00] Listeners can find Dr. Halie's programs and podcasts at her website www.drhalieschoff.com and on Instagram @drhalieschoff
• [57:30] Ep. 2: Gut Health, Leaky Gut, Autoimmunity + The Immune System
• [58:30] 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.

---

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: @metflexlife
• Facebook: @metflexlife

To learn more about The Flex Fam Membership, visit https://theflexfam.com/

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

In this episode, Rachel chats about how to determine your personal calories and macros, why you need more metrics than just the scale to track progress, how to determine if you’re malnourished or undereating, why the 80/20 rule is gold for a lifestyle approach, and much more!

Today's Questions:

• How do you determine how many calories and macros your clients should be eating?
• Thinking of starting the paleo diet, should I just dive in?
• How do you know if you’re under-eating or malnourished?

Top Takeaways:

• Why you should ditch the scale as the ONLY tool used when tracking weight loss
• Reasons the 80/20 rule could be easier to adhere to vs. diving into a very strict diet protocol
• Signs you may not be getting enough nutrients

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today’s episode is a Q&A episode from questions received through social media and email
• [0:30] Exciting Announcement! 
• [1:00] The Flex Fam is Opening Up! Founding Members doors close JAN 28th, 2022
• [3:00] Become a Founding Member today and lock in your membership price for LIFE! Visit https://theflexfam.com/ for more info!
• [3:30] If you are interested and have questions about The Flex Fam please email [email protected] 
• [4:00] Question: How do you determine how many calories and macros your client should be eating?
• [6:00] Episode 118: 7 Reasons The Scale Is Lying To You About Your Progress
• [10:00] Episode 46: How To Find Maintenance Caloric Intake, Fast vs. Slow Fat Loss, Accuracy of Tracking Devices, and More!
• [12:30] Question: Thinking of starting the paleo diet, should I just dive in?
• [23:00] Question: How do you know if you’re under-eating or malnourished?
• [27:00] If you are interested in the Muscle Science For Women Program check it out at https://www.metflexlife.com/msw  
• [29:00] If you’re interested in one-on-one coaching with Rachel check out https://www.metflexlife.com/apply and for other programs go to https://www.metflexlife.com/programs 
• [30:30:] If you have any other questions for Rachel please feel free to reach out to her on Instagram @rachelgregory.cns or [email protected] or check out https://theflexfam.com/

THINGS MENTIONED IN THIS EPISODE:

• The Flex Fam is Opening Up! Founding Members doors close JAN 28th, 2022
• Episode 118: 7 Reasons The Scale Is Lying To You About Your Progress
• Episode 46: How To Find Maintenance Caloric Intake, Fast vs. Slow Fat Loss, Accuracy of Tracking Devices, and More!
• If you’re interested in one-on-one coaching with Rachel check out https://www.metflexlife.com/apply and for other programs go to https://www.metflexlife.com/programs

---

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: @metflexlife
• Facebook: @metflexlife 

Primary Programs:

• 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: http://www.metflexlife.com/newsletter

Listeners can find John Welbourn and Chris McQuilkin at their website http://powerathletehq.com and on Instagram @powerathletehq

John Welbourn is the Founder and CEO of Power Athlete. He is also the creator of the online training phenomenon, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in the 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and a starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 playoff appearances. He was a four-year letterman while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes, and US Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John weekly on his podcast, Power Athlete Radio, as well as his personal blog on training, food, and life, TalkToMeJohnnie.com.

Coach McQuilkin is the Director of Training and Education for Power Athlete, a worldwide strength and conditioning organization focused on empowering performance. Chris has led over 100 clinics across 16 countries spanning 6 continents introducing the Power Athlete Methodology to athletes, sports medicine professionals, performance and sports coaches. He has coached and implemented programs for tactical athletes including Naval Special Warfare and US Army XVIII Airborne Corps. Coached collegiately with Georgetown University, Marymount University, as well as interned with the University of Texas at Austin's football program. Apprenticed under John Welbourn and Raphael Ruiz studying the proper implementation of science-based, performance-driven training systems. Chris is currently based outside Austin, Texas creating online education content, coaching high school lacrosse, and traveling to lead in-person clinics covering athleticism development, barbell training, and speed development.

In this episode, we chat all about the power of raising strong and confident children in modern society, the benefits of investing in an individualized training plan, mindset tools and once you control your thoughts you can unlock endless potential, and more!

"The one thing we've found to hold true is that if everybody could start with the singular mindset of just getting stronger, everything else seems to come into focus." John Welbourn

Top Takeaways:

• How to instill healthy habits in children to cultivate strength overtime
• Reasons sleep and nutrition should be taken as seriously as training
• Importance of knowing your training age to align with your goals

Show Notes:

• [0:00] Intro to episode trailer
• [0:30] Rachel gives a brief bio of today's guests John Welbourn and Chris McQuilkin
• [2:00] Welcome back to MetFlex and Chill! Rachel welcomes guests John Welbourn and Chris McQuilkin
• [2:30] John introduces himself and shares with the listeners his experience with CrossFit Football, along with how he built his business, Power Athlete
• [5:00] Talktomejohnnie.com
• [7:30] Ep: 543 An Intelligent Approach to Keto with Rachel Gregory
• [7:30] Chris introduces himself and shares with the listeners a brief background of how he got into strength and conditioning along with coaching
• [11:00] "Coaches often get locked into sets and reps and this program versus that program. Well, it still means nothing if you can't communicate, and really empower this person to make something more of what they believe they are at this moment." Chris McQuilkin
• [12:30] Question: What does your process look like when establishing a training goal?
• [14:00] "The one thing that we found that if everybody could start with the singular mindset of just being stronger, everything else seems to come into focus." John Welbourn
• [20:00] "All the cardio in the world is going to help you build an aerobic base. But at the end of the day, if you want to change your body composition, the best way to do this is to lift weights." John Welbourn
• [23:00] "Strength is cultivated over a lifetime." John Welbourn
• [27:30] Question: What is your experience when it comes to convincing female clients that they need to lift weights in order to change their body composition?
• [44:30] Question: How do you help clients find the balance between overtraining and not training enough?
• [57:00] Muscle Science For Women
• [1:02:30] Question: Is there anything in the past year that you have changed your mind about? And Why?
• [1:13:00] Check more out from John Welbourn and Chris McQuilkin at their website http://powerathletehq.com, podcast Power Athlete Radio, Instagram @powerathletehq, and YouTube
• [1:13:30] 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.

---

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: @metflexlife
• Facebook: @metflexlife

Primary Programs:

• Keto For Women
• Muscle Science For Women

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

Listeners can find Dr. Morgan Nolte at her website http://www.weightlossforhealth.com, on YouTube, on Facebook @drmoregannolte, and on Instagram @drmorgannolte

Dr. Morgan Nolte is a passionate board-certified clinical specialist in geriatric physical therapy. She's the founder of Weight Loss for Health, an online course, community, and coaching program that helps women learn the science behind insulin resistance, weight loss, and habit change. Her mission is to help adults lose weight, keep it off, and prevent the conditions she treats in geriatric physical therapy by living a low insulin lifestyle.

In this episode, we chat all about misconceptions around weight gain and menopause, how gut health changes as a woman goes through menopause, signs, and symptoms of insulin resistance, how macros affect insulin levels, and more!

"When we shift the conversation from "how many points" or "how many calories does this have?" And we look at the science behind "how will this affect my insulin," that's when you're going to start really seeing those long term results." Dr. Morgan Nolte

Top Takeaways:

• Reasons why menopause can change the way you gain or lose weight
• Three simple tips to reduce the blood sugar response of eating carbs
• How macronutrients affect insulin spikes and satiety levels
• Dr. Morgan's hacks for setting up your environment for sustainable good health

Show Notes:

• [0:00] Introduction to the episode trailer
• [0:30] Rachel gives a brief bio of guest Dr. Morgan Nolte
• [1:30] Welcome back to MetFlex and Chill! Rachel welcomes guest, Dr. Morgan Nolte, @drmorgannolte
• [2:30] Dr. Morgan gives a brief background on how she got into the nutrition and geriatric physical therapy space
• [9:30] Question: Can we talk about some of the misconceptions that people associate with menopause?
• [16:00] The XX Brain
• [16:30] Signs and symptoms of insulin resistance
• [20:00] Why We Get Sick
• [23:30] "When we shift the conversation from "how many points" or "how many calories does this have?" And we look at the science behind "how will this affect my insulin", which is the hormone responsible for the level of body weight, and body fat, that's when you're going to start really seeing those long term results." Dr. Morgan Nolte
• [25:00] Macros and their effects on insulin
• [28:30] Question: Can you explain the difference between fructose and other sugars such as the kind in things like coca-cola?
• [31:00] Question: Can you explain to the listeners why insulin isn't the devil and instead why it's the consistent insulin spike that is the negative factor?
• [34:30] Question: Can you give your perspective on calories and if they are important to manage for fat loss?
• [48:00] Listeners can find Dr. Morgan Nolte at her website http://www.weightlossforhealth.com, on YouTube, on Facebook @drmoregannolte, and on Instagram @drmorgannolte
• [49:30] 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.

---

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: @metflexlife
• Facebook: @metflexlife

Primary Programs:

• Keto For Women
• Muscle Science For Women

The Muscle Science for Women Program is still open with a few spots left! Check it out at www.metflexlife.com/msw.

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 takes on listener questions related to gaining muscle while being in a deficit, how to optimize muscle protein synthesis and daily protein intake, signs and symptoms to look for when trying to become more metabolically flexible, and more!

Today's Questions:

• Can you gain muscle while in a slight deficit or are you just lifting to maintain?
• How much protein do you need per meal when building muscle?
• How long should you stay strict keto before flexing?
• If doing a cut on keto, do you track and cut calories like on other diets?

Top Takeaways:

• Essentials to focus on if you want to gain (or at least maintain) muscle while in a deficit
• Questions to ask yourself if and when you're ready to try keto
• Rachel's daily recommendation on protein intake to optimize muscle protein synthesis
• Signs and symptoms your body might be ready to start incorporating carbs back into your diet

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today's episode is a Solo Q&A! THE Muscle Science for Women Program is still open with a few spots left! Check it out at www.metflexlife.com/msw. The official start date for this round is JANUARY 10th!
• [2:00] Question: Can you gain muscle while in a slight deficit or are you just lifting to maintain?
• [5:00] Essentials to focus on for optimizing muscle growth
• [10:00] Question: How much protein do you need per meal when building muscle?
• [13:00] Daily recommendation on protein intake to optimize muscle protein synthesis
• [19:30] If you're interested in the Muscle Science For Women program check it out HERE!
• [20:00] Question: How long should I stay strict with keto before flexing?
• [22:30:] For more info on Rachel's Keto KickStart Program check it out at www.metflexlife.com/keto-kickstart
• [28:30] Question: If doing a cut on keto, do you track and cut calories like on other diets?
• [32:00] Is keto the best diet for weight loss?
• [34:00] If you're interested in learning more about the MSW program please don't hesitate to reach out at [email protected] or check out the program at www.metflexlife.com/msw

THINGS MENTIONED IN THIS EPISODE:

• If you're interested in the Muscle Science For Women program round 2 starts January 10th!
• Check out other fitness and nutrition programs Rachel offers at www.metflexlife.com/programs
• Lifting, Dieting, and Fat Loss Q&A with Rachel Gregory

---

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: @metflexlife
• Facebook: @metflexlife

Primary Programs:

• Keto For Women
• Muscle Science For Women