MetFlex and Chill

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

Listeners can find Dr. Hailie 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, Dr. Halie Schoff and I chat about the most common root causes of hormonal imbalances, how to support your hormones if you are using a contraceptive or getting off of one, the importance of adequate fat intake to produce progesterone, how to understand what's happening during your cycle, and more!

"I see our female cycle as a vital sign. It's just like our blood pressure. It's just like our heart rate. It's just like our body weight in terms of…how is our health?" Dr. Halie Schoff

Top Takeaways:

• Most common root causes of hormonal imbalances
• Types of nutrient-dense foods to focus on when getting off birth control
• Risks and benefits to hormonal and non-hormonal birth control methods
• How to promote and support the production of progesterone
• Reasons environmental stressors can wreak havoc on your hormones

Show Notes:

• [0:00] Intro to episode trailer
• [0:30] Rachel gives a brief bio of guest Dr. Halie Schoff
• [1:30] Welcome back to MetFlex and Chill! Rachel welcomes guest Dr. Halie Schoff @drhalieschoff
• [3:00] Dr. Halie gives a brief background of her journey as a collegiate athlete as well as being in the fitness and holistic health space
• [10:30] Question: What are the risks and benefits of using birth control?
• [14:30] Question: What are some main focal points for someone to pay attention to when coming off of birth control?
• [19:30] Question: What would you recommend if someone wanted to switch methods but not completely come off birth control?
• [22:00] "I see our female cycle as just a vital sign. It's just like our blood pressure. It's just like our heart rate. It's just like our body weight in terms of, how is our health?" Dr. Halie Schoff
• [25:30] Question: Can you explain what is the female cycle and what is happening during that time so women can better prepare and support themselves for it?
• [32:00] Foods to support progesterone production
• [35:00] Question: Can you explain some of the root causes of hormonal imbalances?
• [42:30] Question: Can you speak to stressors of overtraining and how that can potentially hinder you from achieving your goals?
• [49:00] Question: Is there anything you've changed your mind about in the past year, and why?
• [51:00] Listeners can check out more from Dr. Hailie Schoff at her website www.drhalieschoff.com, and on Instagram @drhalieschoff and @alpha.chiro.health.wellness and her podcast Alpha Health and Wellness Radio
• [53:00] 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

—

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

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 Sal De Stephano at his website https://www.mindpumpmedia.com/, and on Instagram @mindpumpsal

Sal Di Stefano is a personal trainer and co-founder of Mind Pump Media and co-host of Mind Pump, an online radio show/podcast that is dedicated to providing truthful fitness and health information. He is also the designer of the Muscular Adaptation Programming System (MAPS Fitness Products). Sal is dedicated to prioritizing health over appearance, and he aims to shift the direction of the fitness industry from aesthetic- and insecurity-based to one based on self-love and self-care.

In this episode, we chat all about the stigmas with resistance training, why the fitness industry coined the word 'toned' for women, reasons resistance training is the leading type of exercise for overall health, benefits to creating muscle memory, and more!

"There is no form of exercise that reliably increases bone density, like resistance training, it's so effective, there's nothing that comes close to it." Sal Di Stefano

Top Takeaways:

• Why resistance training produces more "permanent" results
• Benefits to building muscle and creating muscle memory
• Reasons resistance training directly encourages "youthful" hormone levels
• Three reasons women may be afraid to train heavy

Show Notes:

• [0:00] Intro to the trailer
• [0:30] Rachel gives a brief bio of guest Sal De Stefano
• [1:30] Welcome back to MetFlex and Chill! Rachel welcomes guest Sal De Stefano @mindpumpsal
• [2:00] Sal gives a brief background of his journey and how he became a personal trainer and co-founder of Mind Pump Media
• [3:30] The Resistance Training Revolution
• [4:00] Why did you decide to write The Resistance Training Revolution, and who is it for?
• [7:00] The Complete Book of Running
• [11:00] "Muscles don't tone. They build or they shrink." Sal Di Stefano
• [12:00] In terms of longevity and health, studies are showing resistance training is the best form of exercise
• [13:30] Question: Why does resistance training produce more permanent results?
• [19:30] "In modern societies, having a metabolism that burns more calories is a tremendous benefit. It's one of the greatest buffers you can have against chronic disease." Sal Di Stefano
• [23:00] Question: Why does resistance training directly encourage "youthful" hormones levels?
• [28:00] "There is no form of exercise that reliably increases bone density, like resistance training, it's so effective, there's nothing that comes close to it." Sal Di Stefano
• [30:00] Benefits of progressive overload and how lifting weights doesn't cause one to become bulky
• [36:00] Question: What are your thoughts on circuit style training like Orange Theory and CrossFit compared to traditional hypertrophy bodybuilding style training?
• [38:00] "All forms of activity, I don't care what it is, so long as they're appropriate, because you can overdo anything or do anything wrong. All forms of activity done appropriately, have health benefits." Sal Di Stefano
• [39:00] Question: In your opinion, what are the best bodyweight exercises?
• [41:00] Question: Does training fasted burn muscle?
• [45:30] Question: We hear training "to failure" often but what does it actually mean in a practical sense?
• [52:30] Question: What is your opinion and experience with ketogenic or low carb diets?
• [57:00] Question: Is there anything you've changed your mind about in the past year, and why?
• [1:00:30] Arthur Brooks
• [1:03:00] To check out more from Sal visit his website https://www.mindpumpmedia.com/, his podcast Mind Pump Media, and on Instagram @mindpumpsal
• [1:03:30] 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

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

Listeners can find Dr. Zachary Long at his website thebarbellphysio.com and http://performanceplusprogramming.com, and on Instagram @thebarbellphysio and @performanceplusprogram

Dr. Zachary Long is a physical therapist in Charlotte, North Carolina, and runs an industry-leading fitness website "The Barbell Physio" where he is a trusted resource to thousands of athletes, coaches, and health care professionals across the United States and beyond.

Additionally, Dr. Zach teaches with the Institute of Clinical Excellence in their "Fitness Athlete" division where he helps medical professionals better understand the needs of CrossFitters, powerlifters, and weightlifters. Zach is a Board Certified Sports Specialist, Level One CrossFit Trainer, NASM Performance Enhancement Specialist, and certified SFMA practitioner.

In this episode, Dr. Zachary Long and I chat about some of the most common mistakes people make when it comes to injury rehab, misinformation surrounding squat depth and why squatting with your knees over your toes isn't an inherently "bad" thing, why (and how) CrossFit training can lead to muscle or hypertrophy gains, and much more!

"Our goal should always be 'how close can we be to our intended stimulus in the workout without slowing down the healing process.' And when we do that, we're going to be significantly better off in the long term." Dr. Zachary Long

Top Takeaways:

• Why resting is often the worst thing you can do when injured and what you should do instead.
• How CrossFit training can lead to muscle gains
• Benefits of using modalities such as lifting shoes or heel elevation, wrist straps, and weight belts.
• Squatting misconceptions & misinformation
• How to know if you should be stretching something vs. strengthening something

Show Notes:

• [0:00] Intro to episode trailer
• [0:30] Rachel gives a brief introduction of guest Dr. Zachary Long
• [1:30] Welcome back to MetFlex and Chill! Rachel welcomes guest, Dr. Zachary Long, @thebarbellphysio to the listeners
• [2:00] Dr. Long gives an intro to himself and how he got into sports and physical therapy
• [3:30] Question: If it is not resting, what should we be focusing on instead when we get an injury?
• [7:00] Question: What other modifications aside from rest would you focus on?
• [8:30] "Our goal should always be - how close can we be to our intended stimulus in the workout without slowing down the healing process - And when we do that, we're going to be significantly better off in the long term." Dr. Zachary Long
• [9:00] Question: Is there any validity to R.I.C.E? (Rest Ice Compression Elevation)
• [11:00] Question: What are your thoughts on NSAIDs?
• [12:30] Question: How do you know if you should be stretching something versus strengthening something?
• [15:00] Question: Do you use foam rolling and massage therapy in your practice?
• [20:30] Question: Limiting factors in training - should we try to "fix" them or is it okay to use external 'help' depending on the goal?
• [24:00] Question: In terms of squatting, is it okay if your knees travel over your toes?
• [32:30] Question: Can you chat about how lots of CrossFit athletes get super jacked?
• [35:00] Question: Is there anything specific that you personally do with your clients to help with accessory movements that they might not be getting in a typical CrossFit workout?
• [39:30] Question: When is it beneficial to use a lifting belt?
• [43:30] Valsalva maneuver
• [44:30] Using external lifting tools depending on your goals
• [46:30] Question: Is there anything you've changed your mind about in the past year, and why?
• [49:00] To check out more from Dr. Zachary Long at his website thebarbellphysio.com and http://performanceplusprogramming.com, and on Instagram @thebarbellphysio and @performanceplusprogram
• [50:00] 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.

---

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.

To learn more about the Muscle Science For Women program, follow THIS link.

To sign up for Kabuki Education Week, follow THIS link.

In this episode, Ashleigh and I chat about the differences between training for hypertrophy versus training for strength and how to design your fitness goals around them. We also discuss how to safely start back in the gym after an injury, and we discuss the launch of the second round of the Muscle Science For Women program!

"Strength training is focused on getting better and developing more skill while hypertrophy is focused on getting bigger and building more muscle." Rachel Gregory

"Strength is about efficiency of movement, whereas muscle building is less about the efficiency and more about the actual muscle contraction." Ashleigh VanHouten

Top Takeaways:

• Muscle Science For Women Program - second launch and how to sign up
• Kabuki Education Week Seminar highlight
• Differences and similarities between building muscle and getting stronger
• Advice for 47 year old women just starting her weight training journey

Show Notes:

• [0:00] Intro to episode trailer
• [1:00] Welcome back to MetFlex and Chill! Rachel gives listeners a brief intro of guest Ashleigh Vanhouten @themusclemaven
• [4:00] Announcement! A new round of Muscle Science For Women launching!
• [5:00] Sign up for the Muscle Science For Women Program at www.metflexlife.com/msw
• [6:00] Ashleigh gives a breakdown of what you can get out of The Muscle Science for Women Program
• [8:30] Check out some MSW testimonials HERE!
• [9:00] Differences and similarities between building muscle and getting stronger
• [12:00] Training for strength vs. hypertrophy
• [14:30] "Strength training is focused on getting better and developing more skill while hypertrophy is focused on getting bigger and building more muscle." Rachel Gregory
• [15:00] Performing power cleans for strength versus getting enough effective reps for muscle building
• [17:00] "Strength is about efficiency of movement, whereas muscle building is less about the efficiency and more about the actual muscle contraction." Ashleigh VanHouten
• [27:30] Question: What is your best advice for a 47 year old woman that is just starting out on a weight training journey?
• [33:30] Question: How do I rebuild muscle after illness/injury and muscle wasting?
• [39:30] Question: Why am I shaking super early in a workout?
• [43:30] Kabuki Seminar Jan 9-15th
• [44:30] Birth Fit
• [46:00] To check out more about The Muscle Science For Women Program visit www.metflexlife.com/msw
• [46:00]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.

---

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.

Listeners can find Alex Bush at his website www.physiquedevelopment.com, on Instagram @alexbush_, and YouTube @Physique Development

Alex Bush is a coach, trainer, and co-founder of the online coaching platform, Physique Development. He has a bachelor's degree in Exercise Science as well as several continuing education certifications including N1, PN1, and CSCS. Alex has been coaching for 8 years and has worked with over a thousand competitive physique athletes as well as lifestyle clients. Alex resides in Ohio with his wife, Sue, and Pups, Gus & Tucker.

In this episode, Alex and Rachel discuss the remaining key factors to growing muscle as a female: why you could be getting in your own way at the gym, how much time you should invest in a building phase, how to find balance while also making physique progress, and much more!

"Discipline Leads to Freedom." Alex Bush

Top Takeaways:

• How to get the most out of an RDL
• Alex's recommended amount of time to be in a building phase
• Try this tip if the scale causes stress but you still want to see progress over time
• Accountability is key. Why even coaches need coaches!

Show Notes:

• [0:00] Trailer introduction to the episode
• [1:00] Welcome back to MetFlex and Chill! Rachel welcomes guest Alex Bush @alexbush_ to the listeners
• [3:00] Keys To Growing Muscle As A Female Part 1 with Alex Bush
• [4:00] Fourth Key: Exercise Execution
• [6:00] How to get the most out of an RDL
• [10:00] Question: Can you speak to the difference between sensation versus actual tension and stimulus in the muscle tissue??
• [16:00] Fifth Key: Periodized Training / Progressive Overload of Stimulus
• [23:00] Sixth Key: Time/ Patience
• [26:00] Question: What's the minimum time frame that you would recommend someone go through a building phase?
• [31:00] Episode 104: 8-Month Building Phase Results & Plan For Next Cut
• [36:30] Seventh Key: Audit Social Media Outlets
• [40:00] Eighth Key: Life Outside of Training - 'Balance'
• [43:00] "Discipline Leads to Freedom." Alex Bush
• [46:00] Benefits of investing in a coach!
• [52:00] If you're listening to this and want to apply for one-on-one coaching with Rachel check out www.metflexlife.com/apply.
• [53:00] Episode 140: Keys To Growing Muscle As A Female Part 1 with Alex Bush
• [54:00] Listeners can find Alex Bush at his website www.physiquedevelopment.com, on Instagram @alexbush_ and YouTube @Physique Development
• [55:00] 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.

---

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.

Listeners can find Alex Bush at his website www.physiquedevelopment.com, on Instagram @alexbush_ and YouTube @Physique Development

Alex Bush is a coach, trainer, and co-founder of the online coaching platform, Physique Development. He has a bachelor's degree in Exercise Science as well as several continuing education certifications including N1, PN1, and CSCS. Alex has been coaching for 8 years and has worked with over a thousand competitive physique athletes as well as lifestyle clients. Alex resides in Ohio with his wife, Sue, and Pups, Gus & Tucker.

In this episode, Rachel and Alex chat about the key factors that play a role in growing muscle as a female, training during your cycle, if birth control plays a role in muscle growth, and much more!

"Our greatest propensity to put on muscle tissue is going to be in a caloric surplus." Alex Bush

Top Takeaways:

• Training during your menstrual cycle
• Three factors to help optimize sleep
• Why carbs can be beneficial for females and hormonal health
• How birth control affects muscle growth

Show Notes:

• [0:00] Trailer introduction to the episode.
• [1:30] Welcome back to MetFlex and Chill! Rachel welcomes guest Alex Bush to the listeners
• [2:00] Alex gives the listeners a brief intro of himself and also his journey in the nutrition and exercise space
• [3:00] Physique Development
• [10:00] Introducing the main topics of today's episode which include key concepts to building muscle as a female
• [11:30] First key: a calorie surplus
• [13:00] "Our greatest propensity to put on muscle tissue is going to be in a caloric surplus." Alex Bush
• [22:30] Second key: sleep and recovery
• [26:00] Alex's general recommendation on how many days a week you should focus on lifting
• [29:30] Question: Do you have any recommendations for optimizing sleep?
• [35:30] Third key: hormonal health
• [38:00] Question: What role does birth control play in building muscle?
• [41:00] Question: Have you ever found that manipulating certain macronutrients can be beneficial to hormonal health?
• [45:30] Why carbs can be beneficial for females and hormonal health
• [48:00] Question: What is your general recommendation in terms of changing up a client's training during the stages of their menstrual cycle?
• [49:00] The Women's Book
• [56:00] Question: Has there been anything that you've changed your mind about in the past year, and why?
• [1:02:00] Listeners can check out more from Alex on IG at @alexbush_, or his website www.physiquedevelopment.com, and on YouTube @Physique Development
• [1:03:30] 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

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

Listeners can find Brandon DaCruz at his website https://www.brandondacruzfit.com/, and on Instagram @brandondacruz_

Brandon DaCruz is an online nutrition and physique coach, sports nutritionist as well as the National sales manager of an internationally carried supplement brand. He's also a National Level NPC physique competitor and an internationally published fitness model who's written articles and filmed educational content for publications like Men's Fitness Magazine and Bodybuilding.com.

Brandon has spent the past 12 years working within the sports nutrition and fitness industries and has coached every type of client including Olympia Level professional men's physique competitors, college athletes, MMA fighters, CrossFit competitors, and lifestyle clients.

He believes in blending what's been proven in the research with his own anecdotal and first hand "in the trenches'' experience to improve body composition, optimize performance and enhance health in order to help his clients achieve their goals whether that be building muscle, losing body fat, increasing performance and/or optimizing health and longevity. This is what he refers to as his health-centric coaching model as he believes that improving one's health is the cornerstone to optimizing their physical goals.

In this episode, we chat about the four components that make up your metabolism, the power of mindset in any transformation journey, three components affected by metabolic adaptation, tips on how to manage adaptations, and much more!

"We have to realize that metabolic adaptations are part of the process, and we can't completely avoid them, this is a natural response. However, we can minimize some of the factors that are downregulated to make the process of dieting easier, more efficient, and successful." Brandon DaCruz

Top Takeaways:

• Four components of your metabolism explained
• One key component to elicit any type of adaptation
• 3 main components affected by metabolic adaptation
• How to manage metabolic adaptation to have more effective fat loss phases

Show Notes:

• [0:00] Trailor introduction to the episode. Brandon discusses the importance of sleep in recovery
• [1:00] Rachel gives a brief bio about guest Brandon DaCruz to the listeners
• [2:00] Welcome back to MetFlex and Chill! Rachel welcomes repeat guest Brandon DaCruz to the listeners
• [2:30] Episode 129: Metabolic Flexibility: A Lifestyle Approach with Brandon DaCruz, Episode 112: Energy Flux: The Missing Piece To Your Fitness Journey with Brandon DaCruz
• [3:00] Brandon gives a brief bio of his journey within the health, nutrition, and supplement space
• [5:00] "We all hit plateaus, and no process, especially the process of fat loss, is a linear one." Brandon DaCruz
• [5:30] Question: What is metabolism? Can you break it down in layman's terms for everyone?
• [6:00] What is metabolism?
• [8:00] Question: What are the components of your metabolism?
• [12:30] "When it comes to 'what factors of our metabolism are within our control in terms of increasing energy expenditure,' NEAT is going to be the golden ticket." Brandon DaCruz
• [18:00] Question: What is metabolic adaptation?
• [23:30] Question: What are the 3 main components affected by metabolic adaptation?
• [26:30] Nonexercise activity thermogenesis – liberating the life-force
• [43:30] Third component of metabolic adaptation: mitochondrial changes
• [45:00] Question: What are some practical tips that you would recommend to your clients for managing some of these adaptations that are inevitably going to occur?
• [45:30] "We have to realize that metabolic adaptations are part of the process, and we can't completely avoid them, this is a natural response. However, we can minimize some of the factors that are downregulated, to make the process of dieting easier, more efficient, and successful."
• [1:02:30] To check out more from Brandon DaCruz you can find him on IG @brandondacruz_ and for fitness inquiries at [email protected]
• [1:03:00] 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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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, please visit Rachel's YouTube channel.

Listeners can find Mike Millner at his website www.Neurotypetraining.com , and on Instagram @coach_mike_millner

Mike Millner has been a high-level nutrition coach for almost 10 years. He has a gift for understanding the psychological and physiological needs of his clients, which has led to thousands of success stories. His personality-based approach with an emphasis on mindset has been featured in Thibarmy.com, Nutritional Coaching Institute, Ever Forward Radio, True Transformation, and many others.

Mike believes the most important thing is connecting with you and understanding where you're at in your journey. Personally, he has been on every end of the spectrum when it comes to dieting and everywhere in between. He's been ashamed, insecure, overweight, orthorexic, skinny fat, and finally embarrassed to step foot in the gym. But he's come out the other side into a place of balance, harmony, and good health.

Mike's goal is to help as many people as possible to navigate through life as a healthy individual in a way that's sustainable and enjoyable. As Mike would tell you – your personality is the key.

In this episode, we chat all about the mind and body connection, three personality types and how to align your nutrition with each one, why chronic dieting could be working against your goals, and much more!

"The middle ground is where the magic happens." Mike Millner

Top Takeaways:

• Benefits of aligning your nutrition goals with your personality traits
• Mikes breakdown of personality types in 5 different categories and how to structure nutrition plans based on personality type
• Why always eating less is ultimately leading to weight gain
• Ditching the all or nothing mindset

Show Notes:

• [0:00] Rachel gives a brief bio about guest Mike Millner to the listeners
• [1:00] Welcome back to MetFlex and Chill! Rachel welcomes guest Mike Millner @coach_mike_millner to the listeners
• [1:30] Keto + CrossFit & Metabolic Flexibility with Rachel Gregory
• [1:30] Mike dives into his life journey and what lead him into the nutrition and fitness industry
• [5:30] How Mike's podcast got its name: Mind Over Macros
• [7:00] Question: How do you think personality plays a role in individualized nutrition?
• [8:00] "Stop Fighting Against Your Personality" Christian Thibodeau
• [10:30] Neurotransmitter Systems that drive the majority of a person's behavior
• [13:30] What is glutamate?
• [19:00] Three personality types and how nutrition aligns within each one
• [25:00] Question: Can you explain why always eating less and being in a deficit can actually hinder fat loss in some circumstances?
• [32:00] Question: How do you approach your clients when it comes to spending time in a maintenance phase and getting out of a chronic dieting phase?
• [40:00] Question: Is there anything from a psychological standpoint that helps you to explain to your clients that it's not perfection that makes the difference, it's consistency over time?
• [43:30] "As long as you keep moving forward, consistency is going to be the most important part of this process."
• [46:00] "The middle ground is where the magic happens."
• [46:00] Question: Is there anything that you've changed your mind about in the past year? And why?
• [47:30] You can find Mike Millner on IG @coach_mike_millner or his Mind Over Macros podcast wherever you tune into listening. You can take the personality assessment at neurotypetraining.com
• [48:30] 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

Two weeks ago, my team and I filmed 75+ videos that break down popular concepts in nutrition, fitness, exercise, and more (sleep, hormones, aging, etc.). Today's podcast episode is a consolidation of content from each category of questions that were answered.

You can see the entire library of videos by visiting my YouTube channel HERE!

Today's Questions:

• Top 5 misconceptions around nutrition?
• How do I know if I need to incorporate more carbs?
• Do supplements even work to increase muscle growth?
• I'm new to lifting and the scale is going up. What is happening?
• Can you do keto or low carb for a lifetime?
• How do I hold off on late night cravings?

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

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

In this episode, Rachel breaks down 10 common mistakes women make when trying to build muscle, signs that recovery needs to be prioritized, benefits of incorporating electrolytes daily, and how to practice the art of patience when it comes to building your best physique.

"Building muscle takes a long time. It takes a lot of patience, it takes getting comfortable with the uncomfortable...and with that comes setting goals that are outside of aesthetics."

Top Takeaways:

• Telltale signs you might be doing too much or need to prioritize recovery
• Strategic ways to track biofeedback daily
• The minimum amount of months Rachel recommends devoting to a building phase

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today's episode is a solo chat about common mistakes women make when building muscle
• [0:30] Keto For Women, Muscle Science for Women, or check out all of Rachel's programs at www.metflexlife.com/programs
• [4:30] The next round of The Muscle Science for Women is opening soon! If you're interested in signing up for the waitlist check it out at www.metflexlife.com/msw
• [5:30] The first common mistake: not eating enough food to support muscle growth and recovery
• [7:00] "Fueling appropriately is not just about fueling yourself for your workout, but to make sure that you're fueling your body and your muscles so that they can repair and rebuild after you've worked out."
• [8:00] Not fueling appropriately and not paying attention to the amount of sodium and electrolytes you're consuming, could hinder progress
• [9:00] The Second common mistake: Overworking and not giving your body and mind enough time to recover
• [13:30] "The ability to recover isn't just about rest days, it also has to do with what's going on in the rest of your life."
• [17:30] The Third Common Mistake: Too much HIIT and circuit style training (i.e., Orange Theory, CrossFit, F45)
• [19:00] "You don't have to be dead on the floor in a sweat angel to know you've gotten a good workout."
• [23:00] The Fourth Common Mistake: No structure, no progression, and not enough intensity
• [28:00] The Fifth Common Mistake: Not tracking your workouts or biofeedback
• [33:30] The Sixth Common Mistake: Not being patient!
• [36:00] Episode 104: 8-Month Building Phase Results & Plan For Next Cut, Episode 45: The Science of Body Recomposition with Dr. Bill Campbell, Episode 125: The Protein to Energy Ratio with Dr. Ted Naiman
• [36:30] "Building muscle takes a long time. It takes a lot of patience, it takes getting comfortable with the uncomfortable...and with that comes setting goals that are outside of aesthetics."
• [39:00] The Seventh Common Mistake: Not being consistent
• [41:00] The Eighth Common Mistake: Scared to see the scale go up
• [42:30] The Ninth Common Mistake: Letting body image and body dysmorphia consume your mindset
• [44:30] If you're interested in working with Rachel one-on-one check out www.metflexlife.com/apply
• [44:30] www.metflexlife.com/programs
• [45:00] The Tenth Common Mistake: Letting your ego run the show
• [49:30] If you want to reach out to Rachel connect with her on Instagram @rachelgregory.cns or email her at [email protected]
• [50:00] 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.

THINGS MENTIONED IN THIS EPISODE:

• If you're interested in working with Rachel one-on-one check out www.metflexlife.com/apply
• The next round of The Muscle Science for Women is opening soon! If you're interested in signing up for the waitlist check it out at www.metflexlife.com/msw

---

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

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

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