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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 gives eight strategies on how to enjoy the holidays, how to plan ahead so you don’t fall off the wagon, travel-friendly snacks, balancing your calorie intake so you can still enjoy desserts, and lots more! "Instead of having a restrictive mindset going into the holidays, I like to focus on having more of a strategic mindset." Rachel Gregory Top Takeaways: How to implement strategies to enjoy the holidays and not go overboard Ways to burn calories without necessarily thinking about it Convenient proteins and veggies to pack while you’re traveling Tips on how to make your alcoholic drinks low-cal and low-carb friendly Show Notes: [0:00] Welcome back to MetFlex and Chill! Rachel does a special episode surrounding holiday tips to help you stay on track [1:00] Shout out to UCAN for being a sponsor for the podcast for the month of November! [2:30] Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20% [5:30] Strategy number one: Get off your butt! [7:00] If you need at home workouts or workouts to use while traveling check them out HERE! You can also grab resistance bands and follow a workout from Rachel’s Kickstart program [10:00] Strategy number two: Implement intermittent fasting! [11:30] Strategy number three: Balance your weekly calories! [13:00] Strategy number four: Protein first! [14:00] How Much Protein Should I Eat?, Protein Is QUEEN!, Episode 43: All Things PROTEIN with Shawn Wells, You can also download a FREE copy of the Ultimate Protein Cheat Sheet HERE [14:30] Strategy number five: Volume veggies! [18:00] Strategy number six: Bring your own! [20:30] Download Your FREE Thanksgiving Recipe Book!, Download Your FREE Christmas Recipe Book! [21:00] Strategy number seven: Drink more water and non-caloric drinks! [23:00] Strategy number eight: Implement the ‘one plate per course rule’! [25:00] Shout out to UCAN for being a sponsor for the podcast for the month of November! Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20% [26:00] If you have any tips you’d like me to share on how to strategically manage the holidays please reach out on IG @rachelgregory.cns. Chat next time! THINGS MENTIONED IN THIS EPISODE: 8 Tips To Prevent Holiday Weight Gain Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20% Keto Kickstart Workouts Rachel’s Kickstart Program
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 talks specifics on how to optimize muscle building, how to introduce a workout split depending on your training age, prioritizing your protein intake, recovery, the muscle full effect concept and more! "Some people will say that total protein intake across the day is all that matters. But I'd argue that protein frequency, which is the amount of protein feedings you have across the day, and also the spacing of those feedings is important if your goal is to optimize muscle growth." Rachel Gregory Todays Questions: What’s a good workout split for 5-6 days a week, for wanting to build muscle? I want to gain muscle. Is it necessary to eat every few hours? I usually eat 3 meals a day. To reduce cellulite, what do you recommend first, fat loss or muscle building? Top Takeaways: The optimal training split to get the most out of your workout and balance your busy schedule Basics on how to optimize your muscle building potential A simple formula to use to know how much protein to consume daily Benefits of incorporating more protein feedings throughout the day Show Notes: [0:00] Welcome back to MetFlex and Chill q&a day! Shout out to UCAN for being a sponsor for the podcast for the month of November! [0:30] A little background of UCAN and UCAN Superstarch [3:00] Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20% [4:00] Question: What’s a good workout split for 5-6 days a week, for wanting to build muscle? [5:30] Understanding what your training age is [10:00] Episode 50: Mindless/Emotional Eating, Effective Workout Splits, and Recovery Tips After A ‘Cheat’ Meal [17:30] Check out Rachel’s programs if you’re interested! Kickstart & Level Up for beginners each roughly 30-60 minutes long 3-4 days per week. For Intermediates 4-5 training sessions per week, 60-90 minutes each check out Rachel’s Elevate program [19:30] If you want to apply for one-on-one coaching with Rachel visit metflexlife.com/apply [20:00] Question: I want to gain muscle. Is it necessary to eat every few hours? I usually eat 3 meals a day. [23:30] Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books [24:30] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell [28:30] The concept of muscle protein balance [34:00] Study: Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise–Induced Muscle Hypertrophy in Healthy Young Men [37:00] Question: To reduce cellulite, what do you recommend first: fat loss or muscle building? [41:00] Rachel’s workout programs: Kickstart & Level Up & Elevate [41:30] Thank you to November’s sponsor UCAN! Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20% THINGS MENTIONED IN THIS EPISODE: Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20% Rachel’s workout programs: Kickstart & Level Up & Elevate To apply for one-on-one coaching with Rachel: metflexlife.com/apply Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books Episode 45: The Science of Body Recomposition with Dr. Bill Campbell --- 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.).
In an effort to keep our regular episodes short for busy moms, Diving Deeper allows us to take a more in-depth approach to the week’s topic. Join Rachel and Stacy for some more honest conversation on living a joyful life in the midst of the daily grind. Website: https://www.momingpodcast.com
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 talks about how to optimize your workouts, when to incorporate a goal shift, rest periods at the gym, carb cycling, strengthening your metabolism, and more! “The biggest thing to pay attention to when it comes to determining rest time between sets, is that you feel recovered going into the next set. Unless you’re specifically doing metabolic type training, you definitely want to give yourself adequate rest.” Rachel Gregory Today's Questions: How do you determine how much rest to take during sets during a workout? When you feel like you've built the muscle you want, should you break and do a period of cardio? I've been listening to your podcast specifically about carb cycling. I want to start incorporating this because I feel like I've stalled in my weight loss with keto and have incorporated heavier workouts. I'm a numbers-driven person. So when I do a carb cycle on those days that I do heavier workouts, is there a timeframe or calorie burn that helps determine if it's a heavier workout? What should you do if you've compromised your metabolism from yo-yo dieting? Do you plant fibers help or hinder recovery from endometriosis? When is the next round of the keto for women program? Top Takeaways: How many minutes of rest you should give yourself in the gym A general rule of thumb on how to stack your workouts to get the most out of each muscle group How long you should let your body practice being in a maintenance state If you’re spinning your wheels with your goals, it might be time to invest in a coach Show Notes: [0:00] Welcome back to MetFlex and Chill! Today’s episode is a solo q&a! Thank you UCAN for sponsoring this podcast for the month of November! [1:30] Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20% [2:30] Question: How do you determine how much rest to take during sets during a workout? [4:00] Start with compound lifts first [10:00] Gymboss Interval Trainer [11:00] Question: When you feel like you've built the muscle you want, should you break and do a period of cardio? [15:30] Question: I've been listening to your podcast specifically about carb cycling. I want to start incorporating this because I feel like I've stalled in my weight loss with keto and have incorporated heavier workouts. I'm a numbers-driven person. So when I do a carb cycle on those days that I do heavier workouts, is there a timeframe or calorie burn that helps determine if it's a heavier workout? [17:30] Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books [19:30] Episode 18: Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism [19:30] Question: What should you do if you've compromised your metabolism from yo-yo dieting? [20:00] Episode 62: Fat Loss Plateaus, How To Know When To Stop Dieting, High Carbs Causing Sickness, and More! [23:30] Episode 64: Calorie Cycling, Losing Weight With Adrenal Fatigue, Goal Setting, and More! [25:00] If you’re interested in applying for one-on-one coaching with Rachel check out www.metflexlife.com/apply [27:00] Question: Do you plant fibers help or hinder recovery from endometriosis? [28:30] Episode 61: All Things CARNIVORE with Dr. Paul Saladino [29:00] Question: When is the next round of the keto for women program? [31:00] Go to metflexlife.com/keto-for-women and sign up on the waiting list [32:00] If you don’t want to wait for the keto-for-women program, apply for one-on-one coaching! [32:00] Shout out to our sponsor for the month of November! Thank you UCAN! Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20% THINGS MENTIONED IN THIS EPISODE: Shout out to our sponsor for the month of November! Thank you UCAN! Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books Episode 18: Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism Episode 62: Fat Loss Plateaus, How To Know When To Stop Dieting, High Carbs Causing Sickness, and More! Episode 64: Calorie Cycling, Losing Weight With Adrenal Fatigue, Goal Setting, and More! Episode 61: All Things CARNIVORE with Dr. Paul Saladino Check out Rachel’s programs HERE! metflexlife.com/keto-for-women
Join Rachel and the guys for a specially spooky episode of The Loft featuring horrible costume ideas and the ins and outs of exorcism.
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 gives tips on how to balance fasting and building muscle, how to mentally prepare for a deload week, the importance of incorporating more protein as you age and more! "Muscle takes energy itself to maintain and build. So that in itself is going to take energy. If you are fasting for long periods of time, you may have some muscle breakdown, just because we know that fasting is catabolic." Rachel Gregory Todays Questions: How do I strategically choose when to have cheat meals to optimize recovery and performance? Does fasting increase the amount of muscle breakdown? Does higher protein (1:1 body weight/grams daily) impact longevity? When to take a deload week? How to know if you’re cheating a rep? What are the best vitamins for post menopausal women? Top Takeaways: Differences between a cheat meal and a refeed meal Reasons fasting is probably not ideal for optimizing muscle building Benefits of protein in terms of longevity How to set yourself up for success in the gym Show Notes: [0:00] Welcome back to MetFlex and Chill! Rachel dives into a Q&A for the listeners. If you are curious about shownotes check out her website resource page [1:30] How do I strategically choose when to have cheat meals to optimize recovery and performance? [3:00] Episode 26: Understanding Fat Loss Plateaus, Diet Breaks and Refeeds, Targeted Keto, and More! [8:00] Question: Does fasting increase the amount of muscle breakdown? [8:00] Episode 42: Fasting Q&A with Ashleigh VanHouten [10:00] Fasting is catabolic to your body [12:30] Question: Does higher protein (1:1 body weight/grams daily) impact longevity? [15:00] Episode 43: All Things PROTEIN with Shawn Wells [15:30] Question: When to take a deload week? [15:30] Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books [19:30] Question: How to know if you’re cheating a rep? [20:00] Episode 63: Principles & Methods For Building Muscle with Danny Vega [23:30] Question: What are the best vitamins for postmenopausal woman? [27:00] Episode 33: Top 5 Supplements Everyone Should Consider with Shawn Wells [27:30] If you’re enjoying this podcast, the best way to help it grow is to take a screenshot and share it to your instagram story and tag @rachelgregory.cns. You can also leave a review on the Itunes podcast app! If you have any other questions feel free to email me at rachel@metflexlife.com THINGS MENTIONED IN THIS EPISODE: Episode 26: Understanding Fat Loss Plateaus, Diet Breaks and Refeeds, Targeted Keto, and More! Episode 42: Fasting Q&A with Ashleigh VanHouten Episode 43: All Things PROTEIN with Shawn Wells Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books Episode 33: Top 5 Supplements Everyone Should Consider with Shawn Wells --- 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.).
Making the Leap – The Key Ingredient You’re Missing in Your Business In this week's episode of Making the Leap, Rachel talks about the key ingredient that you may be missing…serving, helping. Changing your way of thinking to help and serve others will change the way you show up for your customers and your team! Join Rachel as she discusses what it means to serve your people! Show Highlights: At 1:11– Coming soon! The one-hundredth episode of the podcast!! At 3:08 – Social media is ever changing At 3:40 – The importance of serving At 4:36 – The major key ingredient is serving At 5:00 – What it means to serve people At 5:40 – Serving is putting aside your desires in that moment for someone else At 6:32 – The focus is not on YOU At 8:08 – How NOT to serve! At 9:56 – The business we are in is a relationship business At 11:34 – When you serve and help, people feel appreciated At 13:00 – How are you showing up in your business? At 14:01 – Nobody owes you anything At 16:49 – As a leader you need to have a servant heart At 18:07 – Challenge for you today Links: rachelaperry.com/biz https://www.rachelaperry.com Rachel’s Instagram Direct Sellers Community
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 several types of calorie cycling and how to decide if it’s right for you, adrenal fatigue, addressing life stressors, how to actually set goals you will stick to, and more! "If we can look at our calories on a weekly basis, that is what's important. Because it's our caloric intake over the week that matters most, not the daily intake." Rachel Gregory Todays Questions: Would it be possible to minimize weight gain during a muscle building phase if you ate at a surplus on lifting days, but ate at a deficit on recovery days, if you're following a three to four times per week lifting routine? How to lose weight with adrenal fatigue? Especially adrenal insufficiency How do you go about setting weekly and or monthly goals for yourself? Top Takeaways: Types of calorie cycling and ways to implement them into your regimen Tips on reducing stressors in your daily routine Two crucial questions to ask yourself when setting goals Rachel’s go-to guide on successful goal setting Show Notes: [0:00] Happy Friday! Welcome back to MetFlex and Chill! Thank you Ketobrick for sponsoring the Friday episodes of MetFlex and Chill for the month of October! Use the code METFLEXLIFE when you purchase at ketobrick.com to be entered to win a free month supply of keto bricks! [0:30] Question: Would it be possible to minimize weight gain during a muscle building phase if you ate at a surplus on lifting days, but ate at a deficit on recovery days, if you're following a three to four times per week lifting routine? [4:00] PSMF days, carb cycling, calorie cycling [8:30] Question: How to lose weight with adrenal fatigue? Especially adrenal insufficiency [10:30] What is adrenal insufficiency? [12:00] How to lose weight with adrenal fatigue? Start with stress reduction! [15:30] Question: How do you go about setting weekly and or monthly goals for yourself? [16:00] Outcome Goals: something you want to happen (i.e., lose weight, build muscle, be less stressed, sleep more, etc.) [17:00] Behavior Goals: the action you do or practice to work towards that outcome (i.e., track macros and calories consistently, meal prep for the week, lift weights 3x/week, practice meditation, journal, follow a nighttime routine) [17:30] Apply for one-on-one coaching by going to www.metflexlife.com/apply [19:00] Four different areas to set goals in: Body, Mindset, Relationships, Business/Work [23:00] Shout out to Ketobrick for sponsoring MetFlex and Chill for the month of October! Use the code METFLEXLIFE when you purchase to be entered to win a free month supply of keto bricks! If you’re enjoying this podcast the best way to help grow it, is to take a screenshot and share it to your instagram story and tag @rachelgregory.cns or if you want to be really helpful you can leave a review on the Itunes podcast app! THINGS MENTIONED IN THIS EPISODE: Check out MetFlex and Chill sponsor for the month of October: Ketobrick Apply for one-on-one coaching with Rachel at www.metflexlife.com/apply --- 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.).
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 metabolic adaptation, the importance of nutritional periodization, how to bust through fat loss plateaus and more! “When you lose weight, your metabolism downregulates as a response to you eating fewer calories and your body getting smaller or lighter. You don't have a 'broken metabolism' -- you're just experiencing metabolic adaptation.” Rachel Gregory Todays Questions: How long can someone be in a calorie deficit for weight loss before it's no longer effective? I’m 65 pounds down with keto but can't get below 200 ever. I’m doing CrossFit and watching calories? What do I do? I feel sick when I try to eat higher carbs to get metflex. Do I gradually increase carbs? Have you researched eating based on your menstrual cycle? Top Takeaways: A common misconception about metabolism Six reasons why metabolic adaptation occurs Telltale signs it might be time for a diet break How to strategically increase carb intake after long term keto/low carb Show Notes: [0:00] Welcome back to MetFlex and Chill! Today is a solo Q&A for you all! Thank you Ketobrick for sponsoring the Friday episodes of MetFlex and Chill for the month of October! [0:00] Use the code METFLEXLIFE when you purchase at ketobrick.com to be entered to win a free month supply of keto bricks! [0:30] Question: How long can someone be in a calorie deficit for weight loss before it's no longer effective? [1:00] The concept of nutritional periodization [4:30] The Thermic Effect of Food: #1 Reason All Calories Are NOT Equal [11:30] Signs it may be time to take a diet break [17:00] Question: I’m 65 pounds down with keto but can't get below 200 ever. I’m doing CrossFit and watching calories? What do I do? [20:30] Do I Need To Track Macros To Lose Weight? And Common Mistakes When Tracking Macros [23:30] In order to build muscle you should be following a program that includes hypertrophy training [24:30] Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health [25:30] Check out Rachel’s exercise programs at metflexlife.com [25:30] Question: I feel sick when I try to eat higher carbs to get MetFlex. Do I gradually increase carbs? [26:00] Episode 21: The Science of Metabolic Flexibility with Dr. Mike T Nelson [29:30] Consuming naked carbs could be contributing to ill feelings [31:00] Question: Have you researched eating based on your menstrual cycle? [31:30] Episode 9: Stress and Fat Loss, Hormone Balance, and Carb Cycling with Ali Miller or Episode 48: Hormones, Birth Control, Carb-Ups, Sleep Hygiene, Resistance Training, & More! with Dr. Jaime Seeman [33:00] Shout out to Ketobrick for sponsoring MetFlex and Chill for the month of October! Use the code METFLEXLIFE when you purchase to be entered to win a free month supply of keto bricks! [33:30] If you’re enjoying this podcast the best way to help grow it is to take a screenshot and share it to your instagram story and tag @rachelgregory.cns or if you want to be really helpful you can leave a review on the Itunes podcast app! THINGS MENTIONED IN THIS EPISODE: The Thermic Effect of Food: #1 Reason All Calories Are NOT Equal Do I Need To Track Macros To Lose Weight? Common Mistakes When Tracking Macros Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health Episode 21: The Science of Metabolic Flexibility with Dr. Mike T Nelson Episode 9: Stress and Fat Loss, Hormone Balance, and Carb Cycling with Ali Miller Episode 48: Hormones, Birth Control, Carb-Ups, Sleep Hygiene, Resistance Training, & More! with Dr. Jaime Seeman --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Harvey Weinstein has new charges! He could be doing time on the other coast, but what are the chances that he'll serve out any new jail time? Join Rachel as she rejoices the new Harvey news!
Harvey Weinstein has new charges! He could be doing time on the other coast, but what are the chances that he'll serve out any new jail time? Join Rachel as she rejoices the new Harvey news!
Join Rachel and Andrea, just the girls this time, as they discuss the importance of "Getting Into Action" and the steps you can take before or after a relapse. The points they cover are as follows: Realize it’s only a temporary insanity. Dial numbers. Call your sponsor, sober friends or a family member for help. Surround yourself with people who got your back.Have an accountability partner. Make a plan! Assess your current circumstances: who are your friends, intimate partner, and mind set.Play the IF game: What IF you took it this far?Think about the people you’ll hurt along the way. Think about all that you worked for and what you stand to loose.Go into a meeting ASAP and talk about it. Get honest with your sponsor and rework the steps.If all fails, get on your knees and pray to the God of your understanding.And if you do succumb to it, get right back on the horse and pick up a white chip. Sometimes the same mistakes have to happen so you can stand firmer on your feet.Join us for new episodes every OTHER Friday at 7:00am EST. For any comments and/or other sober resources visit our website at https://flying-sober.com Follow us on Instagram @flying_sober.
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 heart rate zones and how to use them during a workout, how to successfully incorporate a deload week to prevent burnout, favorite protein powders and more! “It’s important to incorporate deload weeks in any training that you're doing, so you can effectively manage fatigue [mentally and physically] and recover optimally.” Rachel Gregory Today's Questions: When tracking heart rate during cardio, is the benefit in keeping the heart rate up for a period of time or being able to rev it up and take it down efficiently that's making the most impact? How often do you take a deload week when you’re lifting to gain muscle? Do you eat differently during the deload week? Do you recommend protein shakes for someone new to keto? If so, which one? Best nutritional science books? Top Takeaways: A simple formula to use to calculate your max heart rate The different heart rate zones and how to use them Rachels recommendation on when it’s time to take a deload week A list of tasty ways to use your protein powder... other than shakes Top nutrition science book must-haves Show Notes: [0:00] Welcome back to MetFlex and Chill Q&A Friday! Rachel announces the first sponsor of the podcast! Thank you Ketobrick! [1:00] Ketobrick comes in six different flavors and if you’re interested in trying one check them out! [1:30] If you use the code METFLEXLIFE when you purchase, you will be entered to win a free month supply of keto bricks! [2:00] Question: When tracking heart rate during cardio, is the benefit in keeping the heart rate up for a period of time or being able to rev it up and take it down efficiently that's making the most impact? [2:30] Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health [6:00] A formula to calculate your max heart rate [7:00] A break down of the five heart rate zones: zones 1-5 [7:30] Episode 56 [12:00] Question: How often do you take a deload week when you’re lifting to gain muscle? [16:00] Question: Do you eat differently during the deload week? [18:30] Question: Do you recommend protein shakes for someone new to keto? If so, Which ones? [21:00] All Calories Not Equal Blog [23:30] Ways Rachel uses protein powders aside from just drinking them! Protein Ice Cream Recipe, Protein Pancakes Recipe, Protein Muffins Recipe [24:00] Perfect Keto, Perfect Keto Collagen Powder, Active Stacks Beef Protein, Legion athletics whey protein, Legion athletics casein powder, and Organifi Complete Protein [25:00] Favorite protein powders! [25:30] Episode 43: All Things PROTEIN with Shawn Wells [27:00] Rachel’s top book recommendations can be found HERE on Amazon [28:30] The Hungry Brain, Deep Nutrition, Primal Fat Burner, Wired to Eat, The Woman's Book, The Muscle & Strength Pyramid Nutrition Edition, The Art and Science of Low Carbohydrate Performance by Jeff Volek and Stephen Phinney, The Ketogenic Bible [30:00] Be sure to check out Ketobrick! If you use the code METFLEXLIFE when you purchase, you will be entered to win a free month supply of keto bricks! THINGS MENTIONED IN THIS EPISODE: MetFlex and Chill Podcast has its first sponsor! Check out Ketobrick HERE! Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health All Calories Not Equal Blog Episode 43: All Things PROTEIN with Shawn Wells Rachel’s Recommended Products --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Join Rachel as she talks about award shows losing ratings and viewership losing interest. Also, she'll get into Jessica Alba's latest article for People Magazine and the beef between Alyssa Milano and Rose McGowan (again?)
Join Rachel as she talks about award shows losing ratings and viewership losing interest. Also, she'll get into Jessica Alba's latest article for People Magazine and the beef between Alyssa Milano and Rose McGowan (again?)
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 all things cardio in relation to its effectiveness with fat loss, body recomposition, overall health and more! "Cardio should be incorporated in some form into your training. But know that you do need to do this strategically and with purpose in order to get optimal results." Rachel Gregory Todays Questions: When it comes to cardio, when should you incorporate steady-state, interval, and/or sprint style cardio into your strength training? What is your take on the very popular 20 minute HIIT training exercise programs? Top Takeaways: The two main systems your body uses to create ATP AKA Energy Two guidelines Rachel bases her cardio recommendations on to optimize results Nutrition, resistance training, cardio -- the hierarchy to efficiently reaching your goals One key factor to pay attention to that often gets ignored during your fitness journey Health benefits of aerobic cardio training Show Notes: [0:00] Welcome back to MetFlex and Chill! Rachel takes a deep dive into all things cardio! [1:30] Question: When it comes to cardio, when should you incorporate steady state interval and or sprint style cardio into your strength training regimen [4:00] Two main energy systems that produce ATP: Aerobic System and Anaerobic System [3:40] The anaerobic system has two subdivisions: Anaerobic Lactic System and the Anaerobic-Alactic System [7:00] First energy system: Aerobic System (with oxygen) a.k.a long term energy or longer than 2-3 minutes [9:30] Second energy system: Anaerobic System (without oxygen) a.k.a short term energy [9:30] Anaerobic Lactic System explained - without oxygen with lactate [14:00] Anaerobic A-Lactic System explained - without oxygen without lactate [17:00] Episode 33: Top 5 Supplements Everyone Should Consider with Shawn Wells [18:00] Two guidelines Rachel bases her cardio recommendations on to crush your goals [18:30] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell [27:30] A breakdown on cardio as a stressor and why it's important to strategically add it to your regimen [32:30] Question: What is your take on the very popular 20 minute HIIT training exercise programs? [36:00] EPOC: excess post exercise oxygen consumption [40:00] Benefits of aerobic training [43:30] Question (to be continued!): When tracking heart rate during cardio is the benefit in keeping the heart rate up for a period of time, or being able to rev it up and take it down efficiently that makes the most impact. [48:00] If you have further questions about this episode or in general, please reach out @rachelgregory.cns or visit her website THINGS MENTIONED IN THIS EPISODE: Episode 33: Top 5 Supplements Everyone Should Consider with Shawn Wells Episode 45: The Science of Body Recomposition with Dr. Bill Campbell Proper Exercise Programming and Planned Movement are Necessary --- 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.).
VIDEO PICTURE BOOK of the DAY! - It's Storytime, Anytime! StoryCub
Part 2 - Join Rachel and Sammy as they frolic through the forest, learning as they go! Featuring 15 common spring woodland wildflowers and real photography. This is Part 2 of 2.Author: Jannifer Powelson Visit Us at: StoryCub.com Storytime that is both fun and educational, Your child will enjoy and learn from our online Video Picture Books™ It’s Storytime, Anytime℠ - Viewed in more than 200 countries! Our early childhood mission is to promote reading while enhancing skills needed to be successful in life. StoryCub™ - Video Picture Books™ take on issues such as problem-solving, decision-making, responsibility, and getting along with others. Storytime that is both fun and educational, your child will enjoy and learn from our online Video Picture Books.™ StoryCub™ is bridging the gap between the traditional and digital storytime experience. Recognized by the Society of Children’s Book Writers and Illustrators (SCBWI) for the way it connects parents and educators with authors and publishers of children's picture books in today’s digital world. A bedtime favorite, parent reviews include viewing StoryCub™ at restaurants, before naptime, at breakfast, in the car, cruising through the mall, and of course at bedtime. Our video bedtime stories have become a nightly ritual for families around the world. Free online children books read aloud, perfect for children in kindergarten, preschool, as well as toddlers, early-learners, special needs...KIDS OF ALL AGES! Watch the best-recommended kids video storybooks. It's Always Storytime Here.℠ Parents, Read With Your Kids! © MMXIII - MMXIX StoryCub, Inc. All Rights Reserved. StoryCub, Video Picture Books, It’s Storytime, Anytime, and the StoryCub logo are trademarks of StoryCub, Inc. FOR PERSONAL USE ONLY. A public performance license must be obtained before viewing this and any content from StoryCub, Inc. in venues including, but not limited to, public libraries, private clubs, and religious and/or educational institutions. This legal requirement applies regardless of whether an admission fee is charged, whether the institution or organization is commercial or non-profit, or whether a federal or state agency is involved. To obtain a Public Performance License, please contact: StoryCub, Inc. StoryCub.com/contact StoryCub is an Early Childhood Education project.
VIDEO PICTURE BOOK of the DAY! - It's Storytime, Anytime! StoryCub
Join Rachel and Sammy as they frolic through the forest, learning as they go! Features 15 common spring woodland wildflowers, and includes real photography. Features 15 common spring woodland wildflowers and includes real photography. This is PART 1 of 2. Author: Jannifer Powelson Visit Us at: StoryCub.com Storytime that is both fun and educational, Your child will enjoy and learn from our online Video Picture Books™ It’s Storytime, Anytime℠ - Viewed in more than 200 countries! Our early childhood mission is to promote reading while enhancing skills needed to be successful in life. StoryCub™ - Video Picture Books™ take on issues such as problem-solving, decision-making, responsibility, and getting along with others. Storytime that is both fun and educational, your child will enjoy and learn from our online Video Picture Books.™ StoryCub™ is bridging the gap between the traditional and digital storytime experience. Recognized by the Society of Children’s Book Writers and Illustrators (SCBWI) for the way it connects parents and educators with authors and publishers of children's picture books in today’s digital world. A bedtime favorite, parent reviews include viewing StoryCub™ at restaurants, before naptime, at breakfast, in the car, cruising through the mall, and of course at bedtime. Our video bedtime stories have become a nightly ritual for families around the world. Free online children books read aloud, perfect for children in kindergarten, preschool, as well as toddlers, early-learners, special needs...KIDS OF ALL AGES! Watch the best-recommended kids video storybooks. It's Always Storytime Here.℠ Parents, Read With Your Kids! © MMXX StoryCub, Inc. All Rights Reserved. StoryCub, Video Picture Books, It’s Storytime, Anytime, and the StoryCub logo are trademarks of StoryCub, Inc. FOR PERSONAL USE ONLY. A public performance license must be obtained before viewing this and any content from StoryCub, Inc. in venues including, but not limited to, public libraries, private clubs, and religious and/or educational institutions. This legal requirement applies regardless of whether an admission fee is charged, whether the institution or organization is commercial or non-profit, or whether a federal or state agency is involved. To obtain a Public Performance License, please contact: StoryCub, Inc. StoryCub.com/contact StoryCub is an Early Childhood Education project.
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, I dive into common causes of bloating and how to remedy them, tips around fasting and time-restricted eating, how to align training to crush your goals in a fasted or fed state, and more! “You want to make sure that you’re in a parasympathetic state [when eating] because that's when you’ll optimize digestion.” Rachel Gregory Today's Questions: Causes of bloating after eating? I start the day with a flat stomach and end it feeling pregnant. What’s the difference between intermittent fasting and time-restricted feeding? Does training outside of your eating window while doing intermittent fasting impact your body in a negative way? Top Takeaways: Common causes of bloating and tips to decrease bloating One super helpful tip to start the production of digestive enzymes Two at-home tests to try if you think you have low stomach acid Tips around fasting and time-restricted eating to best suit your goals Show Notes: [0:00] Welcome back to another Q&A episode! If you’re enjoying this podcast and think someone will too please share :) :) take a screenshot, tag @rachelgregory.cns on Instagram [0:30] If you’re interested in more podcast episodes, 1-on-1 coaching, recipes, free educational content and much more.. visit my website: www.metflexlife.com [1:00] Question #1: Causes of bloating after eating? I start the day with a flat stomach and end it feeling pregnant. [2:00] The most common causes of bloating! [2:30] Bloating cause #1: Not chewing your food enough [3:30] Food preparation and preparing your body to eat actually starts the production of digestive enzymes [4:30] Bloating cause #2: Lacking the necessary amounts of digestive enzymes [5:00] Episode 22: Veggies & Bloating, How To Know If You’re Metabolically Flexible, Low Energy During HIIT, The Lion Diet, and More! [5:00] Bloating cause #3: Drinking too much fluid while you're eating [6:00] Bloating cause #4: Eating in a stressed-out state or focused on something else while you're eating [7:00] Bloating cause #5: Distracted while eating i.e focusing on t.v, phone, etc. [7:30] Bloating cause #6: Veggies [8:00] If you’re interested in tips and tricks on how to properly cook vegetables to decrease bloating check out Episode #22 [8:30] Bloating cause #7: Low stomach acid [8:30] Episode 12: Pre-Workout Nutrition, Testing for Low Stomach Acid, and the Truth About Spiked Seltzer [9:00] Bloating cause #8: eating too large of portion size and eating foods that cause food allergies or intolerances [11:30] Bloating cause #9: Consuming too many sugar alcohols [12:30] Bloating cause #10: Chewing gum! [13:30] Bloating cause #11: Drinking carbonated H2O [14:30] Question #2: What’s the difference between intermittent fasting and time-restricted feeding? [16:00] Common approaches to intermittent fasting [18:30] Time-restricted feeding [20:00] Question #3: Does training outside of your eating window while doing intermittent fasting impact your body in a negative way? [23:00] Thanks for listening! Remember...If you're enjoying these Q&A sessions or podcasts, please make sure to share it out with your friends and family. Take a screenshot of the episode posted on Instagram and tag me @rachelgregory.cns THINGS MENTIONED IN THIS EPISODE: For more tips, free content, and recipes, or to apply to work with me, visit my website Episode 22: Veggies & Bloating, How To Know If You’re Metabolically Flexible, Low Energy During HIIT, The Lion Diet, and More! Episode 12: Pre-Workout Nutrition, Testing for Low Stomach Acid, and the Truth About Spiked Seltzer Intermittent Fasting tools --- 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.).
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, I dive into the key components of why mindless and emotional eating occur, simple workout splits to maximize your training, and how to turn a cheat meal into a treat meal without the guilt! “The biggest thing to realize is awareness is the first step. Finding ways to create awareness around your behaviors is the most important thing you can do. That will help you start to learn how to work towards changing and adapting these behaviors, and creating better habits that work for you, rather than against you.” Rachel Gregory Todays Questions: I know I’m not hungry, but I have the ‘wanting’ to eat food. What is the reasoning for this? Do you ever do full-body workouts or only focus on specific muscle groups a day? What are some recovery tips you can share after having drinks and a cheat meal? Top Takeaways: Emotional and mindless eating could be caused by an evolutionary mismatch. Awareness before any change is the most important step for a successful outcome. The 5 key movement patterns to hit all the necessary muscle groups within your training. If you’re going through a constant restrict-binge-restrict cycle.. It might be time to invest in a coach. Show Notes: [0:00] Welcome back to another Q&A episode! New business name: MetFlex Life [0:30] If you’re interested in podcasts, 1-on-1 coaching, recipes, free educational content and much more.. visit my website: www.metflexlife.com [1:00] If you’re enjoying this podcast and think someone will too PLEASE SHARE! :) take a screenshot, tag @rachelgregory.cns on Instagram [1:30] Question #1: I know I’m not hungry, but I have the ‘wanting’ to eat food. What is the reasoning for this? [2:30] Stephan Guyenet - The Hungry Brain [3:30] The conflict between the conscious brain and non-conscious brain [7:30] The concepts of moderation vs. abstinence [8:30] The dopamine effect: hyper palatable food that causes our brain to want more [12:00] Emotional and mindless eating can turn into a habit [13:00] Check out the Emotional Eating Blog on my website for step-by-step guidance [14:30] Question #2: Do you ever do full-body workouts or only focus on specific muscle groups a day? [15:30] Three main variables that actually build the foundation of your training program [16:00] First is Volume - total amount of work that’s performed, Second is intensity - the amount that you’re lifting or the intensity of effort [18:00] Third is frequency - how you spread your training out throughout the week [18:30] Downfalls of body part splits or training one muscle group per day (AKA ‘bro splits’) [20:00] Five key muscle movement patterns to hit all the necessary muscle groups [23:00] Episode 32: Building an anti fragile core: the secret to sexy and functional abs [28:30] Question #3: What are some recovery tips you can share after having drinks and a ‘cheat meal’? [31:00] Biggest key to successfully come back from a cheat meal.. Plan ahead and know what your goal is [32:00] Calorie cycling and implementing refeeds [34:00] If you’re going through a binge-restrict cycle, it might be time to invest in a coach! [36:00] NEAT! (Non-Exercise Activity Thermogenesis) [37:00] Thank you for listening to this episode! [37:30] If you enjoyed the episode, as always, please share it out to your friends and family. And help me spread the word about the show. Take a screenshot of the episode and tag me in your story @rachelgregory.cns on Instagram THINGS MENTIONED IN THIS EPISODE: Rachel’s new website: www.metflexlife.com Stephan Guyenet - The Hungry Brain Emotional Eating Blog Episode 32: Building an anti fragile core: the secret to sexy and functional abs --- 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.).
Things are about to get BLOODY on this weeks episode of TwiFIGHT! Jacob drops the ‘V-word’ and maybe breaks a treaty, Bella has a subplot with a bottle of lemonade, and they finally go to the beach! Join Rachel and Mary as they try to understand exactly what a crooked smile is and how on... Read more The post TwiFight – Twilight 5&6 appeared first on KowSkiCast.
Things are about to get BLOODY on this weeks episode of TwiFIGHT! Jacob drops the ‘V-word’ and maybe breaks a treaty, Bella has a subplot with a bottle of lemonade, and they finally go to the beach! Join Rachel and Mary as they try to understand exactly what a crooked smile is and how on... Read more The post TwiFight – Twilight 5&6 appeared first on KowSkiCast.
Gospel + Safety + Time has been a helpful formulation for how a healthy Gospel culture should work and function. Join Rachel and Joe's conversation not just articulating the Gospel but living it out in a healthy and helpful way.
Join Rachel as she sits down with 2L students Haley & Candice to discuss making friends in law school, finding a school/life balance, and how to take care of your mental health.
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 Listeners can find Dr. Jaime Seeman on her website, on YouTube at Doctor Fit and Fabulous, and on Instagram @doctorfitandfabulous. Dr Jaime Seeman is a board certified Obstetrician and Gynecologist practicing in Omaha, Nebraska. She has a Bachelor of Science degree in Nutrition, Exercise and Health Sciences and graduated medical school, completing her OBGYN residency at The University of Nebraska Medical Center. Dr. Seeman is in private practice at Mid City OBGYN offering a full range of services in obstetrics, gynecology, robotic surgery and primary care. She is a fellow in Integrative Medicine at The University of Arizona School of Medicine and a board certified ketogenic nutrition specialist through The American Nutrition Association. She has a passion for fitness, preventative medicine and ketogenic therapy not only in her medical practice but in her own life. She is married to her husband Ben, a police Sergeant and has three young daughters. Dr. Seeman was crowned Mrs Nebraska 2020 and will make a run for Mrs. America in the fall. She also appeared on the NBC Titan games with Dwayne “The Rock'' Johnson placing in the Top 6. In this Q&A episode with Dr. Jaime Seeman we chat about the complexities related to hormones, carbs and menstrual cycles, birth control, and much more! “I think the goal is to get to a point where you can still eat carbs, but maintain insulin sensitivity and have the best of both worlds with this dual fuel mentality of baseline fat oxidation, and using carbs for more performance and things like that.” Dr. Jaime Seeman Top Takeaways: Best phase to carb up during your menstrual cycle If you take an oral contraceptive you may need this supplement Simple strategies to adopt to get the most out of your sleep A common misconception around resistance training you need to forget Show Notes: [0:00] Live Q&A with Dr. Jaime Seeman [1:00] Dr. Jaime introduces herself to the group and gives a brief background [1:30] Dr. Jaime’s 5 Pillars to health: nutrition, exercise, sleep, stress, and environment [2:30] Question: How long can I expect it to take to restore my cycle by implementing carb ups? When you have HPA axis dysfunction? [5:00] Leptin, Ghrelin and the relationship between the two hormones [7:00] Question: Do you recommend carbing up around parts of your cycle versus what works for your lifestyle? [7:30] Phases of menstrual cycles and when it's best to implement carb ups [9:30] Question: If a woman has an endometrial ablation and does not have a cycle. How do they know when or what the hormones are doing? [11:00] Question: What is the gold standard hormone test? [14:30] Question: On average, how long does it take to get your period back after you have an IUD removed? [16:00] Question: What are your beliefs on different birth controls, and which is best in the long term as some can have negative consequences? Or is there a better alternative? (i.e condoms, timing, etc.) [17:00] Three categories of birth control: non hormonal, combined contraception, and progesterone only methods [19:00] Ramifications of a combined contraception [20:00] The Other Pill [22:30] Question: What are some important components for having good sleep hygiene? [25:30] Question: Can carb backloading help with sleep? [28:00] Question: Is there any data surrounding HRV when you start your period, or any factors that cause changes in HRV, or resting heart rate during your cycle? [29:30] Question: How do you change your protein amount depending on what's going on versus if you're prepping for something or everyday life. Have you ever felt bad when you eat a lot of protein? [34:00] Question: I have a genetic disorder, Wilson's disease. That means I can't eliminate copper normally and take a lot of zinc every day. My husband and I have been trying to get pregnant for almost a year, but I'm curious if the copper in the body can keep my body from ovulating [36:00] Question: Can zinc supplements offset the heavier period side effects of a IUD? [37:00] Question: What do you recommend for keeping regular on keto?... (yes we are talking bowel movements) [40:00] Dr. Jaime gives her perspective on resistance training and cardio --- 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.).
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 today’s Q&A episode, we’re chatting all about how to master the art of maintenance, the importance of investing in a coach to bust through a plateau, a common misconception about the ketogenic diet, and much more! “When we're talking about maintaining, it's important to realize that what's more important than the diet itself and the fat loss itself... is what happens afterwards.” Rachel Gregory Todays Questions: How do you find a healthy weight? How do I figure out my maintenance calories and activity level with a Fitbit? What’s your opinion on fit tracks and other scales that are supposed to measure more than just weight? The best fasting/keto protocol once you’ve reached your goal body fat and want to maintain? How do you plan out your cuts and refeeds (How much to cut? How much to refeed?) Top Takeaways: If you’ve hit a plateau or feel like you’re spinning your wheels without getting any results, invest in a coach! To build muscle in the most optimal way possible, you must be at maintenance or in a slight caloric surplus Appetite suppression while on keto - a popular misconception? The most accurate way to find your maintenance caloric intake Show Notes: [0:00] Intro to the episode! Third round of the Keto for Women program starts August 24th, 2020! Follow THIS link to sign up! [1:30] How do you find a healthy weight? [2:30] Is it possible to gain weight on the ketogenic diet? [3:30] Apply for one-on-one coaching with Rachel [5:00] How do I find a healthy, achievable amount of muscle weight to gain? [5:00] To build muscle you need to follow a progressive, well-structured resistance program [9:30] Rachel breaks down a common misconception while following the ketogenic diet [12:00] How to figure out my maintenance calories and activity level with a Fitbit? [13:00] Using a Fitbit as a means to gather data for feedback [15:00] Rachel’s recommendations to find your maintenance caloric intake [17:00] The scale doesn’t always matter but sometimes it does [22:30] What's your opinion on fittracks and other scales that are supposed to measure more than just weight? [26:00] The reasons you may get skewed results from scales that are supposed to measure more than just body weight [28:00] What is the best fasting/keto protocol once you've reached your goal body fat and want to maintain? [28:30] Maintenance comes back to creating lifestyle habits [33:00] How do you plan out your cuts and refeeds? How much to cut? How much to refeed? [34:00] If you’re interested in a specific topic discussed check out Rachel’s website [40:30] How often is typical refeeding? [43:00] Episode 36: Building Muscle And...Losing Body Fat, Liberating Carbs, Fasting & Aging [43:30] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell [43:30] Thank you for listening! If you’re enjoying this podcast and think someone will too PLEASE SHARE! :) take a screenshot, tag me @rachelgregory.cns on Instagram [44:00] Only a few spots left in the Keto For Women Program if you’re interested.. Sign up HERE! THINGS MENTIONED IN THIS EPISODE: Keto For Women Program! Rachel's Exercise Programs Blog on How To Use The Scale Appropriately Episode 36: Building Muscle And...Losing Body Fat, Liberating Carbs, Fasting & Aging Episode 45: The Science of Body Recomposition with Dr. Bill Campbell --- 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.).
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 Q&A episode, I’m diving into several strategies to help maximize the effectiveness of bodyweight exercises for building muscle, the top 3 (+1) pre-workout supplements I use and recommend, the efficacy of BCAAs, and how to shift your training if you get a terrible night’s sleep! “Muscle contraction is obviously super important and something we want to optimize when we're lifting...consuming adequate salt is important for that." Rachel Gregory Super Coffee Giveaway Winners: Please send an email to rachel@metflexlife.com with your full name, shipping address, and email. Marissaleigh88 Johnnyomist btara00 Todays Questions: Can I build muscle with just bodyweight exercises? Top 3 pre-workout supplements and why? Do you recommend BCAAs? When you’ve gotten a horrible night's sleep, is it better to push through a workout or take an off/light day? Top Takeaways: Strategies/techniques to focus on for progressing bodyweight exercises 4 pre workout supplements to use to maximize your workouts Salt/Sodium is packed with numerous benefits aside from being an electrolyte How to pivot if you have a terrible night’s sleep..hint: it comes down to your goals and timeline! Show Notes: [0:00] Welcome back to the show! Winners announced for the @supercoffee giveaway [2:00] Can I Build Muscle with Just Bodyweight exercises? [3:30] First Strategy: unilateral or single leg or single arm work [4:30] Second Strategy: manipulating tempo [6:00] Third Strategy: manipulating points of contact to change the angles of certain movements [8:00] Fourth Strategy: pre fatiguing muscles using isometric holds [9:30] Tips around adding weight to your traditional workouts.. Get creative! [10:30] Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks [11:00] What are Rachel’s top three (plus one) pre workout supplements and why? [11:00] Number one pre workout supplement: Caffiene! [14:00] Number two pre workout supplement: Sodium! [14:30] Reasons that salt/sodium is beneficial before a workout [18:00] Number three pre workout supplement: Creatine [18:30] Episode 33: Top 5 Supplements Everyone Should Consider with Shawn Wells [19:00] Number four pre workout supplement especially for keto/low carb athletes: UCan Superstarch [21:30] Do you recommend BCAAs (branched chain amino acids)? [21:30] Episode 43: All Things PROTEIN with Shawn Wells [23:00] The benefits of leucine, isoleucine, and valine [25:00] Scenarios to consider supplementing with BCAA’S or EAA’S [29:00] When you've gotten a horrible night's sleep, is it better to push through a workout or take an off or light day? [33:00] Download your FREE Optimizing Sleep Checklist! [33:30] If you’re enjoying this podcast and think someone will too PLEASE SHARE! :) take a screenshot, tag @rachelgregory.cns on Instagram THINGS MENTIONED IN THIS EPISODE: Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks Redmond Real Salt Episode 33: Top 5 Supplements Everyone Should Consider with Shawn Wells UCan Superstarch --- 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.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.killinitketo.com/ Join Rachel’s weekly newsletter: https://www.killinitketo.com/newsletter In this episode, Rachel talks in depth about nutrient dense foods for pre and post workouts, pivoting from doing lots of cardio to weightlifting without gaining weight, how to safely follow a low carb/keto diet while pregnant… And much more! "The biggest determinant is your nutrition whenever we are talking about gaining or losing body fat.” Rachel Gregory Todays Questions: Is it safe to eat low carb/keto and do IF (ie., 16-24 hour fasts) while pregnant? How do you transition from all cardio to strength training without gaining weight? How did you build your current career? What to eat before and after a lifting session on low carb? Do things like Genoplate (DNA advice for macros) work? Mine recommended high carb. What are your two biggest pet-peeves? Top Takeaways: How to safely follow a low carb/ketogenic diet during pregnancy Nutrition is the biggest determinant when going from all cardio to resistance training without gaining weight Why tracking your daily steps and movement matters Recommended foods to eat pre and post workout Show Notes: [0:00] Share the podcast.. Send to a friend, post to IG, TWEET it if you want! [1:00] Join Rachel’s Newsletter The Friday Flex, follow her on Instagram @rachelgregory.cns and view more info about Rachels exercise programs on her website [1:30] Safety tips following a low carb ketogenic diet and incorporating intermittent fasting during pregnancy [2:00] Mention of previous episodes relating to low carb, keto, and pregnancy with Dr. Jaime Seeman [2:00] Nutrition during pregnancy with Matt and Megha! [3:00 How to get enough nutrient dense food, calories, and energy to support growth of a human being during pregnancy [4:00] Transition tools to go from all cardio to weightlifting without gaining weight [6:00] Move your body… the importance of step counting [6:30] To avoid gaining weight when shifting from cardio to weightlifting start with a full body workout- Level Up Program is a good one to check out [7:00] Rachel’s Exercise Programs [8:00] Focusing on tracking weekly averages vs. daily fluctuations in weight [10:00] How Rachel built her current career [10:30] Metflex and Chill: Episode Zero [11:00] Rachels interview with Genova diagnostics [11:30] What to eat before and after a lifting session on low carb: pre-workout nutrition [11:30] Customizing pre workout nutrition that works for you [14:30] Macronutrients to focus on for pre workouts [15:00] Medium Chain Triglycerides... What are they and best type to consume before a workout [17:00] Glucose Transporters and how they react with carbs/starch [20:00] Rachel’s go to pre workout carb source: UCAN Super Starch [21:30] Fats, proteins and carbs and protein synthesis [24:30] Post Workout Nutrition goals [25:00] Recovery process and a deep dive on protein synthesis, easily digestible fats, proteins and carbs [32:30] Overview of what Rachel thinks about genoplates DNA testing [36:30] Rachel's Pet Peeves THINGS MENTIONED IN THIS EPISODE: Rachel’s Workout Programs MetFlex Episode 6: Women’s Health and Related Keto Issues Specific to women MetFlex Episode Episode 31: Strict Keto vs. Flexible Dieting, Training Your Taste Buds & Nutrient Density Over Calories with Matt and Megha from Keto Connect MetFlex Episode 30: Clearing up the Keto Confusion and finding YOUR MetFlex --- 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.).
Discovering yourself! What a feeling! You know how it goes! Everyone around you keeps asking when you're going to get a "grown up job", day after day, week after week, year after year. And then one day, you wake up and think, you know what! I know what I love doing, and that's what I'm going do. The results of that transformation are often fantastic and amazing. Meet Lucy O'Brien who took herself through this very process to emerge with the most amazing collection of vintage, even antique hair pieces to obsess over and covet for your alternative Wedding Day.There is quite literally no-one else out there like Lucy and if you're looking for something different that speaks to your inner Lord of the Rings or Game of Thrones, then you're in the best company in the world here.Join Rachel and Lucy to chat about all things hair, steam punk and Jane Austen."Hair" we go!Want more? Check out the UK's largest Wedding Video Blog at https://www.weddingespresso.co.ukWe'd love to see you there!
Mainstream wellness tends to look a certain way; white, thin, mostly blonde women fill our feeds with tips on living healthier. But, why aren’t more people of color featured? This is exactly what Carolyn Su sought to change with Diverse We Run (@diversewerun). Join Rachel and Jor-El as they talk with Carolyn Su (Instagram: @irunfortheglory) about diversity in wellness and why representation is so important in embracing acceptance and inviting internal self-reflection. We think that you’ll learn a lot from this episode and hopefully you’ll join us in the ongoing conversation online. Thank you for listening and please feel free to reach out to us on Instagram and Twitter @vivawellnessnyc. Also please leave a rating and review on iTunes. Until next time!
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.killinitketo.com/ Join Rachel’s weekly newsletter: https://www.killinitketo.com/newsletter In this episode, Rachel talks Body Recomposition, building muscle as you age, fasting, and more! “Having a challenge is both physical and mental and that is important for growth.” Rachel Gregory Todays Questions: Should I aim to lose body fat before gaining muscle, or do both at once? How can I build muscle after 60? Do you need to liberate carbs more to build muscle? How can I deal with training (lifts specifically) and intermittent fasting? How often do you recommend fasting? Top Takeaways: Protein, Protein, Protein! No matter the age, it’s best to start your proper habits now Body recomposition often includes multiple stages The Leucine Threshold Show Notes: [1:00] Share it out :) Send to a friend, post to IG, TWEET it if you want :) [2:00] Join Rachel’s Newsletter The Friday Flex [3:00] Losing body fat before gaining muscle, or doing both at once [5:00] Apply for coaching with Rachel [6:00] Rachel’s personal journey with body recomposition [9:30] Reversing your diet and changing phases of recomposition [12:30] How to build muscle after 60 [13:30] Progression and Recovery [15:00] “If you're not consuming adequate nutrients, you're not giving your body the building blocks it needs to build muscle” [17:00] Rachel's Exercise Programs [19:00] Muscle protein synthesis and the Leucine threshold [24:00] All About Protein Blog [25:00] “You need to make sure also that you're consuming high quality foods that include a good amount of Leucine. And so really, high-quality animal products and dairy and things like that. Those are usually what have the most bioavailable form, of not just proteins and amino acids, but they have a lot of Leucine compared to other kinds of plant based protein.” [27:00] Do you need to liberate carbs more to build muscle? [30:30] MetFlex Episode 18: Carb Ups and Carb Cycling [31:30] Carbs can actually help blunt Cortisol. Post-workout carbs can be very helpful! [36:30] Turning the lightswitch on throughout the day, is likely more advantageous to building muscle [38:00] How often do you recommend fasting? [40:00] MetFlex Episode 17: THE Fasting Episode with Mike Mutzel Rachel’s Website THINGS MENTIONED IN THIS EPISODE: Rachel's Exercise Programs All About Protein Blog MetFlex Episode 18: Carb Ups and Carb Cycling MetFlex Episode 17: THE Fasting Episode with Mike Mutzel --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Join Rachel and Gina for a very special episode with a multiple best-selling author, and sought after keynote speaker, Bob Burg. Bob is the author of the timeless sales book, Endless Referrals, and is the co-author of the Go Giver series. Today the group discusses the main points of being a "go giver." Shifting the focus from getting to giving, consistently bringing value to others. In sales this means placing the interest of the client first, being the person that they can trust, look to for answers and just make life better. The best part is that if you are that salesperson, the money will follow. Find out more about Bob Burg here Join our exclusive fan community, Warner World, for more Gina, Rachel and Women Your Mother Warned You About More about Gina Gina Trimarco is CEO/Founder of Pivot10 Results (training and strategy company) and Carolina Improv Company (comedy club and school). She has 25+ years of experience in marketing, sales, operations and people training. Gina combines street smarts and improv comedy skills with her experience in the corporate and entrepreneurial worlds, which sets her apart from her competition. A true Chicago city girl, her much older father trained her in sales starting at the age of 10, working in flea markets. More about Rachel Rachel Pitts is a Mom, Realtor, Author, and Creator of The Closing Curve, a new real estate software focused on enhancing the buyer experience. With a background in show business, her motto is: Entertain. Inform. Inspire. Find Rachel on social media as TheSingingLender, at www.thesinginglender.com and www.theclosingcurve.com and pick up her book, The Gift of Wreckage on Amazon More about Keith Walters As Managing Principal of Walters Dev Group, LLC, Keith currently assists companies via board and advisory roles. Keith has spent more than 30 years using a strong entrepreneurial focus to lead, advise and grow very successful businesses. His focus on operational excellence brings stability into organizations he leads and guides. Through a unique management system focused on company growth and strong culture development Keith helps build businesses that are true talent magnets. Women Your Mother Warned You About™ is a Pod About It Production.
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.killinitketo.com/ Join Rachel’s weekly newsletter: https://www.killinitketo.com/newsletter In this episode, Rachel talks about how to build a strong AND sexy core, effective anti-movement training and the importance of breathing and bracing. “If you're not doing effective reps, and you are just going there and going through the motions. Honestly, you're just wasting your time.” Rachel Gregory “Realy, the goal is to strike a balance between training your core for functionality/stability AND looks. You can have both...you just need to understand what to do and why you’re doing it.” Rachel Gregory Top Takeaways: A deep dive into ALL things core and ab training Key factors and example exercises to use in your own training to help you build and maintain a strong core What moves can best strengthen your core after c-sections Show Notes: [2:45] Don’t forget to screenshot, tag @rachelgregory.cns, and post to instagram! [4:30] Disclaimer: Be cautious about jumping back into certain core exercises after a C-Section [5:30] Main function of the core: to help stabilize your spine and help your trunk resist movement [6:00] The core extends way beyond your abs. The core also includes your diaphragm, the pelvic floor muscles, erector spinae, and more. [8:30] What should you be focusing on to train your core properly? [9:30] Anti-Movement training and the different types [10:00] For more guidance in this area, check out Rachel’s exercise programs and one on one coaching [11:00] Anti-Rotation, Anti-Extension, and Anti-Lateral Flexion [13:00] Building an anti-fragile body [13:30] Compound, or full-body, movements. [14:30] Even though the ability to see your abs is predominantly related to your body fat percentage; your abs are just like every other muscle in your body, you also have to build them [17:30] Proper breathing and bracing. One of the most underrated aspects of core training [19:00] Ben Pakulski is an expert in breathing and bracing. Click here to listen to our episode with Ben! [21:30] Valsalva Maneuver and the water bottle analogy [22:30] Information summary and practical tips [23:30] Don't forget: Lift heavy shit [26:30] “If you're not doing effective reps, and you are just going there and going through the motions. Honestly, you're just wasting your time.” [27:00] Rachel’s favorite spinal flexion exercises [30:30] Use proper form on the ab-wheel [32:00] One last mention to share on instagram! Don’t forget to get in your questions, every monday, on @rachelgregory.cns insta story THINGS MENTIONED IN THIS EPISODE: MetFlex and Chill: Episode 8 with Ben Pakulski Rachel Gregory’s One-on-One Coaching Rachel Gregory’s Online Exercise Programs Valsalva Maneuver --- 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.).
We’re at the halfway point of the year! It’s time to double down on your commitment to changing your relations with alcohol. Join Rachel for a 30-day break starting Monday, July 6th. Press pause on the habit so that you can learn what’s behind your desire and erase deprivation. Sign up at rachelhart.com/july and get started on Monday, July 6th.
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.killinitketo.com/ Join Rachel’s weekly newsletter: https://www.killinitketo.com/newsletter Genova Diagnostics website The Lab Report Podcast Rachel Gregory Discusses Metabolic Flexibility Description from The Lab Report: Rachel Gregory is a Board Certified Nutritionist, a health and wellness specialist, author, and the owner of MetFlex Life, a platform that provides educational content as well as coaching services in achieving optimal health. She champions the ketogenic lifestyle, but also advocates for a more tailored approach as opposed to a cookie-cutter method for her clients. Rachel is also the author of the 21-Day Ketogenic Diet Weight Loss Challenge book, a weight loss guide that follows the ketogenic lifestyle with recipes and exercise programs. Rachel joins us to share what it means to be metabolically flexible and how it relates to the ketogenic diet. She describes how she became passionate about training and nutrition. She explains how to make the ketogenic diet work for you and why it’s normal for a woman to struggle with the diet. Rachel also discusses the importance of accountability as well as addressing other points that affect your overall wellness, such as sleep. “Ketosis is not a fad; it is a metabolic state.” - Rachel Gregory This week on The Lab Report Podcast: Who Rachel Gregory is, what she does, and her thoughts on the ketogenic diet. The reason Rachel became fascinated with pursuing a degree in athletic training. Why Rachel decided to switch to a nutrition-focused education. Common misconceptions about the ketogenic diet and ketosis. Why women struggle more with ketosis and the ketogenic diet. Tailoring the ketogenic diet according to a person's profession and lifestyle. Adjustments to make in the ketogenic diet once you reached a certain weight. The importance of having someone hold you accountable for your diet. Developing ‘carb phobia’ in light of the ketogenic trend. Her thoughts on Crossfit and strength training. Addressing sympathetic and parasympathetic balance. Sleep, recovery, stress, and other factors affecting wellness. --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Join Rachel and I for part three of this series on BURNOUT. Today we are talking about REST. Emotional, relational, and spiritual rest. We chat about how to make a weekly Sabbath rest priority. Rachel retells the story of Elijah and what God did for him when he was burnout. Rachel shares how she helps women work through adrenal recovery through her website at Eirowellness.com Go check it out! --- Send in a voice message: https://anchor.fm/trudie-schar/message
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.killinitketo.com/ Join Rachel’s weekly newsletter: https://www.killinitketo.com/newsletter In this episode, Rachel talks about her opinion on non-caloric sweeteners, why getting super lean requires major sacrifice, the role stress plays in getting lean, and if spot reducing body fat is a thing. “Being absolutely shredded all the time is just not realistic for most people. There are many factors that need to be aligned for getting super lean.” Rachel Gregory Today’s Questions: What do you think about non-caloric sweeteners? How do you get very lean? Why even with a healthy diet, NEAT, resistance training, and cardio does the fat around my waist want to be the last to exit my body? Thoughts on alternate day fasting, specific to Keto & MetFlex? Top Takeaways: How comfort food dampens our stress response. To get super lean, you HAVE to be willing to sacrifice. The more extreme the goal is, the more extreme the sacrifice will be. Is spot reducing fat possible? Chronically elevated cortisol may be a key reason why everyday stress can cause overeating. Show Notes: [0:30] GIVEAWAY: Now Foods - 3 winners get a $150 promo code for nowfoods.com. To enter the giveaway: Subscribe to the podcast Leave a Rating AND review *If you have already left a rating and review for a previous episode, you can still enter this giveaway by taking a screenshot of the episode, posting it in your Instagram story, and tagging @rachelgregory.cns for a chance to win! [3:00] Question 1: What do you think about non-caloric sweeteners? [5:00] Remember the 80/20 rule in regards to whole vs. processed foods [11:00] Rachel’s Blog Post on Sweeteners - what she uses and what to look for [11:30] The Hungry Brain by Stephan Guyenet [12:30] How comfort food dampens our stress response [17:30] Question 2: How do you get very lean? [19:30] Using cardio strategically and our bodies ability to adapt to cardio [18:30] MetFlex and Chill: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks with Rachel Gregory [22:00] MetFlex and Chill: Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism [24:30] To get super lean, you HAVE to be willing to sacrifice. Social sacrifices are usually massively under-discussed when talking about body recomposition [26:30] What is your goal in getting super lean, and can it be sufficient motivation to achieve it? [28:00] Being shredded all the time is just not realistic. There are many factors that need to be aligned for getting super lean. [31:00] Remember, the more extreme the goal is, the more extreme the sacrifice will be. [31:30] Question 3: Why even with a healthy diet, NEAT, resistance training, and cardio does the fat around my waist want to be the last to exit my body? [32:00] Is spot reducing fat possible??? [35:00] “Several studies have shown that people with higher stress levels tend to gain more body fat over time than people with lower stress levels. And guess where this fat gain tends to happen -- in the abdominal area” (The Hungry Brain by Stephan Guyenet) [35:30] “Chronically elevated cortisol may be a key reason why everyday stress can cause overeating and fat accumulation… controlling stress is essential to everything, but especially when it comes to [...] bodyfat in the midsection” [37:30] Question 4: Thoughts on alternate day fasting, specific to keto & MetFlex? [44:30] MetFlex and Chill: Veggies & Bloating, How To Know If You’re Metabolically Flexible, Low Energy During HIIT, The Lion Diet, and More! [45:00] Check out THE Fasting episode with Mike Mutzel --- 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.).
How many times have you thought that racism was perpetrated by a select group of ‘bad’ people, that you were completely separate from it, or even that racism didn’t exist at all? The truth is, as white people we have inherent biases and prejudices within us and whether we like it or not, we benefit from that privilege every day. Once our eyes are open to our privilege and to the injustice that comes along with it, we can begin to make real change - but along the way, we are going to make mistakes. Join Rachel in this week’s episode of the Yoga Girl Podcast where she humbly shares mistakes she has made as a western, Swedish, white yoga influencer, what she has learned from those mistakes, how the process opened her eyes to the global system of racism and how she is doing the work on a daily basis in order to listen, share resources, and use her platform to amplify BIPOC. This episode will remind you to create daily habits that help you to understand the far-reaching effects of systemic racism, listen, share resources, make mistakes, but keep the flame of change burning. Keep listening, re-learning and integrating your education on anti-racism in your day to day life. No problem can ever be solved by sweeping it under the rug.
Part 2 with Rachel Hart, a continuation as our discussion continues from last week. How to examine your habits How to understand the all the different relationships in our life How to handle the challenge when you tell yourself no How to pay attention to your body signals Join Rachel's 30 day program: rachelhart.com/join Your Co-Hosts take a deep dive into the mysterious world of midlife (45+ years old) with honest, humorous, relatable and candid conversations with field experts and amazing, thriving women. We laugh, giggle and sometimes cry as we glean many tips to muster through this journey called midlife. Share with your friends by listening to Are you creating your next day anxiety? podcast and review this episode in the iTunes store OR Subscribe, rate, and review our podcast wherever you get your podcasts, so you don't miss an episode! Also join the conversation with 1,000’s of like-minded women on Facebook, and Instagram. A Parkville Media Production. A podcast management and podcast production company based in Omaha, NE.
The pressure is mounting for Prince Andrew and more people in Great Britain are getting grilled. Join Rachel for a LOAD more information on these new stories.
The pressure is mounting for Prince Andrew and more people in Great Britain are getting grilled. Join Rachel for a LOAD more information on these new stories.
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.killinitketo.com/ Join Rachel’s weekly newsletter: https://www.killinitketo.com/newsletter In this episode, Rachel talks the truth about bulletproof coffee, differences between refeeds and diet breaks, reintroducing carbs into your diet, and how to handle stalls in fat loss. “With a diet break, you’re not regressing during this time. When I took my first diet break I was like 'I don’t want to do this, I’ve been seeing progress… why stop that?' But, it's part of the strategy. Pausing where you’re at, not regressing.” Rachel Gregory Top Takeaways: Butter and MCT oil in coffee! Is it right for you? What is the best way to reintroduce carbs after prolonged keto or carnivore? How to take a [healthy] break: refeeds and diet breaks. Coaches are essential for helping you plan and strategize your goals - nutritional periodization is key to long-term success. Show Notes: [1:00] There are many possible reasons to use butter or MCT oil in coffee. If you’re questioning whether it's the right dietary choice for you, evaluate what your goals are. [4:30] Alternatives to use instead of MCT oil. [6:00] Factor in what you are doing with your coffee to the rest of your diet: is it creating a calorie deficit or surplus? How will using additives in coffee help you reach your greater goal? [10:00] How to start reintroducing carbs after prolonged keto. [11:00] When increasing carbs, aim to decrease fat and maintain protein. Stick with whole food carbs like fruit, potatoes, squash, and rice. [12:30] Track your carb consumption to pinpoint what makes you feel best. Also check out the episode Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism for more on this topic. [14:00] Targeted keto is great for people who are working out multiple times a day. Check out the episode on Pre-Workout Nutrition for what to do pre and post-workout. [17:00] How to switch from carnivore to carbs without crazy bloating. Check out Veggies & Bloating Episode, and go for bell peppers, bok choy, cucumber, spinach, zucchini, squash, asparagus. For starchy carbs, try white rice, potatoes, and fruit. [19:00] Differences between diet breaks and refeeds: both are meant for taking a physical and mental break from the stress of dieting. For an in-depth look at this topic, check out the Diet Break & Refeed Episode. [24:00] Refeed days and diet breaks are not freebies! They should still be used responsibly and strategically. [25:00] Keep in mind that basic caloric intake will change with your changing body; you might need fewer calories to maintain than you did 30 lbs ago. A coach can help with figuring out your new estimated maintenance caloric intake. [27:30] BMR (basal metabolic rate) decreases with weight loss. Think smaller body = smaller amount of energy needed to maintain. [29:00] There seems to be research and anecdotal evidence suggesting that increasing carbs, rather than protein or fat, during a diet break is most effective. Again, this is where a coach can help determine the best plan for you. [32:00] Stalls in fat loss are inevitable, but diet breaks and refeeds are not a regression. [35:30] Diet breaks are more likely to affect your metabolism than a refeed. [40:00] For more on fat refeeds check out Robert Sikes @ketosavage on Instagram [42:00] Timing diet breaks to coincide with a weight-loss stall [46:00] Weekly weigh-ins and body tape measurements are the best way to gauge whether body fat loss is occurring. [49:00] Meal tracking and biofeedback metrics are vital for determining the cause of a weight-loss stall. [51:00] Make sure you are hitting your movement goal and tracking that as well. [55:00] Be strategic with breaks and refeeds; it's not the time for a free-for-all. Continue those healthy habits! THINGS MENTIONED IN THIS EPISODE: Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism Episode on Pre-Workout Nutrition Diet Break & Refeed Episode Veggies & Bloating Episode --- 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.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.killinitketo.com/ Join Rachel’s weekly newsletter: https://www.killinitketo.com/newsletter In this episode, Rachel talks electrolytes and hydration, HIIT at home, menopause and ketosis, and top recommendations for supplements everyone should consider taking due to lack of nutrients in our modern-day food supply. “Next time you get a headache or you’re feeling light-headed, take a ¼ teaspoon high-quality salt, chug it down with some water and see what happens...9 out of 10 times it’ll go away.” Rachel Gregory Top Takeaways: How to properly replenish electrolytes and stay hydrated during workouts Favorite at-home HIIT workouts Menopause, carb-cycling, and ketosis Importance of consuming salt pre-workout Supplement recommendations that everyone should consider Show Notes: [0:00] Sign up for the Friday Flex [1:20] When mountain biking in 85+ temperatures, which and how much electrolytes should you replenish each hour to prevent getting behind on hydration being in ketosis? [2:30] “although sports drinks can have their place. I think focusing more on actual overall hydration and salt and electrolytes, in general, can really do a lot more than just pumping yourself full of sugar” [3:30] Hydrate with water, and replenish with salts and other electrolytes all day, every day. Not just right before you exercise. [4:00] Urine color hydration breakdown chart [6:00] Half your body weight in ounces per day of water [6:45] Start with salt! [8:00] Ben Greenfield and Dr. Tim Noakes [8:30] What are your favorite HIIT workouts if you don’t have access to a machine or a hill? [9:30] Tabata exercises and the GymBoss Interval Timer app [10:00] Burpees, Mountain Climbers, Stair Sprints, and Jump Rope [11:30] How does being a woman in your 50’s effect Keto, carb-cycling, and metabolic flexibility? [12:00] Episode with Dr. Jaime Seeman! [14:00] Estrogen levels during menopause and glucose transfer to the brain Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism Keto For Women Program One-on-One Coaching Application [18:00] Eat mostly animal-based (with carbs around workouts) but still can’t see muscles well - any tips? [19:00] More reasons to increase sodium [21:00] How long should you wait for keto/IF symptoms to subside? Link to blog on different types of fats [26:30] What is a supplement that everyone should have? [25:00] Lack of nutrients in food supply and general lack of proper environment has led to us being mineral deficient [31:00] Headache or lightheaded? Take some (high-quality) salt with some water. [31:30] The most deficient vitamin is vitamin D The episode with Dr. Ken Berry talking about sunscreen and vitamin D. [34:30] Vitamin D3 and Vitamin K synergy [37:00] Fish oil - Cod liver oil. EPA and DEA are essential and necessary for balancing omega levels [38:00] Creatine: Topping off the tank [39:00] Collagen, Glycine, Glutathione and REAL bone both Rachel’s Amazon Shop Page and Products Page for the brands she uses and recommends --- 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.).
Listeners can find Kristin Rowell at her website Energetically Efficient.com, and on Instagram @mngoldengirl Kristin Rowell is a former trial lawyer turned Functional Nutritional Therapy Practitioner. She is an IPE Professional Natural Bodybuilder in the Figure Division, the NANBF’s 2018 Ms. Natural Minnesota (Figure), and she has run 25 marathons. Kristin coaches high-performance individuals, she consults for organizations, and she speaks about nutrition and wellness topics around the country. She helps her clients look better, feel better, and do better. In this episode, we talk about nutrition protocols for marathon and bodybuilding training, the importance of protein, the importance of having a coach, and the life-changing benefits of mindfulness practices! “My best performances were when I relied on a coach. Always. And it's not because the coach was ever doing the work for me. A coach helps people be successful for two primary reasons: accountability and when you hire someone and pay them money you are creating an energetic exchange.” Kristin Rowell Top Takeaways: Neglecting fat for fuel is a big no-no for marathon training. Even coaches need coaches! Protein is key for feeling full on any diet and becomes even more important as we age. Show Notes: Join Rachel’s weekly newsletter: https://www.killinitketo.com/newsletter [4:30] While working as a trial lawyer, Kristin trained for and ran her first marathon, and she immediately caught the marathon “bug” [7:00] Kristin suffered a fall that left her leg broken in 10 places, which drew her attention toward her nutritional health and she began questioning the typically prescribed runner’s diet. [8:45] When Kirsten switched from carb fueling to fat fueling she experienced the best health benefits and athletic performance of her life so far. [10:00] Kristin competed in her first bodybuilding competition in 2017, she shortly thereafter quit working as a lawyer to pursue fitness coaching and competing full time. [12:30] Kristin shares what it's like to train and prepare for a bodybuilding competition. [16:30] Metabolic flexibility vs. 24/7 ketosis [20:30] Effects of a ketogenic diet on the menstrual cycle [24:00] Why hiring a coach is a game-changer [28:30] Coaching is good for physical and mental health [30:50] Kristin and Rachel talk morning routines (the complete version of Rachel’s morning routine in her podcast HERE) [34:30] Kristin recommends Stillness Is The Key for meditation and The Five Minute Journal for a morning routine [38:00] Kristin’s fasting protocol [44:00] The potential pitfalls involved with extended or frequent fasting. [49:00] Protein, specifically animal protein, satiates like nothing else. [52:00] Protein is one of the three macronutrients the body needs [60:00] Kristin is launching her first online course which will cover Kristin’s method of success, individualized macronutrient balancing, alcohol, fasting, meditation, and Q&A! --- 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.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.killinitketo.com/ Join Rachel’s weekly newsletter: https://www.killinitketo.com/newsletter In this Q&A episode, Rachel talks about common vegetables that cause bloating vs. those that don’t, tips for taking digestive enzymes, FODMAPS, how to know when you’ve become metabolically flexible, fueling HIIT workouts, The Lion Diet, best protein supplements, and Rachel’s top book recommendations. Top Takeaways: Tips for dealing with bloating from veggies. Concrete ways to check if you are metabolically flexible. Adjusting your fueling strategy for HIIT style workouts. Best protein supplements (for keto and in general). Some reads that Rachel really loves! Show Notes: [0:00] Intro [0:58] Rachel jumps right into question one, “Veggies and bloating?” further explained what are the most common veggies that will cause bloating in many people, low carb diet or otherwise? [1:51] The main culprit of bloating is the cruciferous vegetable family. Including commonly consumed members broccoli, cauliflower, sprouts, and kale. [2:04] The cause of bloating is humans not having or lacking the needed amount of the enzymes raffinose and cellulase which causes them to not break down and ferment in the lower intestine leading to gas creation. [3:35] Cooking, steaming, sauteing these vegetables can help reduce digestive distress. All raw vegetables are a little harder for us as humans to digest. [4:00] Onions and garlic are also bloaters because they are a big source of fructans, another type of difficult to digest fiber. [4:20] FODMAPS, stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols. These are a group of short-chain carbohydrates that are poorly absorbed and digested. Common in the veggies we just talked about and also in, artichokes asparagus beetroot fennel leeks mushrooms okra peas shallots [6:26] List of Vegetables that cause less bloating Bell peppers Bok choy Cucumber - skin removed Cooked Spinach Zucchini Squash Asparagus - are a FODMAP but just depends on the person [7:29] Extra tips on how to limit bloating as much as possible. Be aware of portion size, cook vegetables, chew food more thoroughly... [9:31] Benefits of taking supplemental digestive enzymes. And tips on how and when to take supplemental digestive enzymes. [13:14] Next Question, If you are not insulin resistant, how do you know when you are fat-adapted/metabolically flexible? Rachel’s more in-depth talk on this topic with Dr. Mike T. Nelson, also her blog on The Blood Sugar Roller Coaster. Rachel talks about objective and subjective metrics. [13:45] Objective metric options. Measure blood glucose after meals. Measure Ketone levels, blood, breath, urine. [16:45] CO2 levels, more on this in the podcast with Ben Pakulski [17:28] Subjective metric options. Ease of fasting, emotional response to food, energy level, and training performance to name a few. [20:05] Next question, Any diet suggestions for someone on Keto struggling with low energy during High-Intensity Interval Training (or HIIT for short). In-depth talk with Rachel in previous podcast episode Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism [22:00] Next question, Thoughts on the Lion Diet? The Lion Diet is a type of carnivore diet (stricter version of a Keto Diet) named by Mikhaila Peterson that consists only of ruminant meat, salt, and water. Ruminant animals have four-chambered stomachs, examples are cows, sheep, goats, buffalo, elk... [25:29] Next Question, What is the best protein supplement that’s Keto? Rachel has several she recommends: Perfect Keto Whey Perfect Keto Collagen Organifi Complete Protein Primal Kitchen Equip Prime Beef Protein But make sure you do your own research as well and always look for approved third-party tested supplements. One good resource to use is www.consumerlab.com to compare products. [27:51] Last question, Rachel’s best book recommendations? Take a look for yourself on her amazon shop Link to Rachel’s Book Recommendation list --- 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.).
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.killinitketo.com/ Join Rachel’s weekly newsletter: https://www.killinitketo.com/newsletter In this episode, Rachel chats about the ‘best diet’ for body recomposition, why inches are not always equal to pounds in terms of fat loss, how long it takes to lose weight on keto, her thoughts on exogenous ketones, and an explanation for elevated blood glucose levels after a prolonged low-carb, keto diet. Top Takeaways: Rachel’s recommendations for diet to achieve optimal body recomposition. Rachel explains why losing pounds in body weight is not the same as losing inches off of body size. Why losing weight with a ketogenic diet (or any diet) will have varied results depending on individual start-points. Why exogenous ketones are not a “magic wand” for the ketogenic diet. Rachel discusses whether it is necessary to hit an exact ketone reading of 0.5 and if other ketone amounts can be useful. Rachel shares possible causes for why some people following a low-carb/keto lifestyle may experience elevated blood glucose levels. Show Notes: [1:00] Rachel announces the winners of the Redmond Life Giveaway! Please send an email to rachel@killinitketo.com with your full name, shipping address, and email. Congrats!! More giveaways to come in future episodes :) Robin OS Holistic Learner Ketocarnivoremama [2:30] Rachel’s recommendation for the best way to nourish your body with food to rebuild. She stresses the importance of choosing a diet you can adhere to long-term, gathering sufficient information to know if the diet is a good fit, and following what she calls the Whole Food Rule (Eating 80%-90% foods that either grew from the earth or once had a face). [4:20] Diet is not the only crucial component when it comes to changing the general composition of your body. [7:30] Rachel explains the difference between scale weight loss and body size weight loss. [8:00] Proper scale use consists of taking a weekly average, not daily fluctuations. Check out this blog post for how to use the scale properly. [9:30] There is a popular saying that ‘muscle weighs more than fat,’ which is technically incorrect (i.e. 1 lb of margarine = 1 lb of butter) but as far as health goes, fat and muscle have different effects on physiology. [10:10] Muscle burns carbs and assists in all areas of fitness, whereas fat does not. [11:00] In my opinion, measuring inches lost (or noticing changes in how your clothing fits) is actually much more of a reliable measurement of progress than the scale. Body tape measurements are a great tool for this. [15:30] How long should it take to lose weight on keto? [15:40] Everyone’s body is different, which means the rate of weight loss is going to be different. Overall health, current body composition, activity level, and diet are some of many factors. [17:00] Initial weight loss due to water weight can cause dehydration and keto flu symptoms, so make sure to hydrate and get electrolytes! [18:10] Here’s what a few studies have shown in regard to losing weight on the ketogenic diet. [20:00] As you get closer to your goal weight, weight loss slows down. As your weight decreases, and you become a smaller person, your total daily caloric needs also decrease. This is known as metabolic adaptation or adaptive thermogenesis. - part of fat loss. Go here: Refeed and Diet Break Episode for more on adaptive thermogenesis. [21:00] Appropriate rates of weight loss on the scale and body size measurements. [23:00] Losing fat isn’t always reflected on the scale. [23:00] Rachel’s thoughts on Exogenous Ketones? See: Episode with Ryan Lowery [24:40] Quality matters and they are not a magic weight loss or fat loss drink [25:00] Even if you read 0.2-0.4 ketones is that beneficial? Is it necessary to be above 0.5 to achieve the benefits? [26:10] Registering any level of ketones can be beneficial. Different levels may bring in different amounts of added benefits, such as mental focus and clarity. [28:00] What about people who are on keto for a while and experience elevated blood glucose levels? [28:30 ] Adaptive Glucose Sparing (aka physiological insulin resistance), in which the muscles learn to reject sugar as a fuel source. [30:00] The Dawn Phenomenon, in which blood sugar is highest in the morning. [32:00] HOMA-IR: the homeostatic model assessment of insulin resistance, is your body maintaining its essential systems in balance or in equilibrium. What happens is insulin is working against glucose in an attempt to keep blood sugar levels stable, or in homeostasis. [33:00] Dr. Ted Naiman talks about HOMA-IR. [37:00] Rachel talks about the underrated effects of stress on blood glucose levels. [38:00] CGM and stress in this episode with Mike Mutzel [39:30] False reading on your glucose monitor may occur because of outside fragrances, dehydration, and environmental interference. Unexpected readings should be multiplied and averaged. --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Join Rachel’s Newsletter! To learn more and apply to work one-on-one with Rachel, visit her website: https://www.killinitketo.com/ In this episode, Rachel does another Q&A for her followers about carb ups and carb cycling, their benefits in maintaining metabolic flexibility, and how you can help avoid some of the possible side effects of a strict, long-term Ketogenic Diet. “Fragile things break when they’re put under stress. Resilient things resist the stress but stay the same. Anti-fragile things adapt and get better. So, if you want to be healthy and metabolically flexible, you should aim for building an anti-fragile metabolism. That, in itself, is the end goal.” Rachel Gregory Top Takeaways: Carb ups and carb cycling can potentially help you avoid the three main drawbacks Rachel outlines in this episode when following a very low-carb, ketogenic diet indefinitely. Insulin is not the devil, but constantly elevated levels of insulin can lead to chronic inflammation and many other issues. Body signs that you may want to try a carb-up. Monthly, Weekly, and Daily carb-up options. Taking a month off Keto, but still eating clean carbs, is another possible way to improve metabolic flexibility once an individual's body has already adjusted to fat adaptation. Show Notes: [0:58] Info on Rachel’s new weekly Newsletter [2:30] First Question, Is carb cycling a way to get Metabolically Flexible? [3:32] Metabolic Flexibility benefits outlined [4:33] Keto is a fantastic diet, but it may have three main drawbacks when used strictly for years and years without a ‘break’ [5:36] First possible drawback, loss of enzymes and gut bacteria. [6:36] Second possible drawback, chronically low insulin [8:27] Insulin has many vital functions when present in proper amounts [9:30] Third possible drawback, carb phobia (psychological impact). [11:04] Signs and symptoms you could use a carb-up. [11:35] Podcast with Ali Miller on Chronically low leptin levels. [13:42] How many carbs and how often for a carb-up? [14:08] Monthly carb-up options for women [17:08] Weekly carb-up options [18:24] Daily or Pre/Post Workout carb-up options [21:44] Details on the incorporation of carbs pre/post-workout in terms of recovery [25:35] Second Question, Coming off of Keto for one month of moderate carbs then going back on Keto. Beneficial? [29:42] Outro and closing thoughts, Rachel's Instagram THINGS MENTIONED IN THIS EPISODE: Rachel Gregory Refeed Episode Rachel Gregory YouTube Channel Podcast about Women’s Health with Ali Miller Keto for Women --- 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.).
Let your geek flag fly and open your mind to fun, fantasy, and fury. The Greek Furies, Alecto, Megaera, and Tisiphone, are the divine goddesses of vengeance and retribution. Born from blood and shaped by earth thousands of years ago, they remain with us today. They’ve punished the wicked in literature and television, and are now found doling out justice in role-playing games like Scion 2nd Edition. Join Rachel as she chats with two members of the creative team behind the Vengeful Daughters game supplement, Erykah Fassett and Jen Brazas. Learn the story of Iphigenia, find out the history behind hung juries, and discover how ideas are translated into games and art. If this episode were a Venn diagram it would include three unlikely friends: Greek mythology, police procedurals, and role-playing games. Get your copy of Vengeful Daughters: The Furies at Drive Thru RPG: [https://www.drivethrurpg.com/product/310135/Vengeful-Daughters-The-Furies] Check out Erykah's work at www.erykahfassett.com And visit Savage Sparrow Studios at www.savagesparrow.com Sign up for the Lifemancy Scryer, a bi-weekly newsletter, at www.lifemancy.com or join the community on Patreon to be signed up automatically. SUPPORT THE SHOW: https://www.patreon.com/lifemancy SHARE THE SHOW: www.lifemancypodcast.com INSTAGRAM: @lifemancymagick [www.instagram.com/lifemancymagick/] FACEBOOK: @lifemancy [www.facebook.com/lifemancy] TWITTER: @lifemancypod [twitter.com/lifemancypod] ABOUT THE PODCAST Lifemancy reveals the true history behind supernatural stories, the science of paranormal abilities, and how to use the tools of divination to discover your best self. Join host, Rachel Wilkinson, as she shares a laugh about her own dumpster fire life, and why she’s turned to witchcraft to make it better. Candid, quirky, and sometimes marvelously strange, this educational podcast welcomes all first-timers translating mystical esoterica into relatable content. From charting your horoscope to reading your palm, from casting spells to predicting your future, learn the skills behind spirituality and make your life magical. Hear about mythology, folklore, and psychical powers. Discover how to tell fortunes for yourself or others. Practice letting intuition be your guide. Lifemancy is perfect for the naturally curious, the wonderfully witchy, and anyone who likes to be a hit at parties. Podcasting from Houston, Texas, new episodes release on the new moon and full moon of each month.
Join Rachel in this conversation with Javay - a Sexologist, Sex Enthusiast, and Sex Educator - as they discuss kink, sex work, masturbation, and racial equity. This discussion is filled with deep dialogue which is bound to make you think deeper about your pleasure. @javaydabae javaydabae.com
So much to talk about. Join Rachel as she talks Biden, the founder of #metoo, Alyssa Milano, and talks about the media's choice of stories to talk about. This and much more (some would say "too much" more, especially Rachel's Instagram inbox) on this week's #NoFilterFriday.
So much to talk about. Join Rachel as she talks Biden, the founder of #metoo, Alyssa Milano, and talks about the media's choice of stories to talk about. This and much more (some would say "too much" more, especially Rachel's Instagram inbox) on this week's #NoFilterFriday.
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