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Acts 17.17-18 NLT 'He went to the synagogue to reason with the Jews and the God-fearing Gentiles, and he spoke daily in the public square to all who happened to be there. He also had a debate with some of the Epicurean and Stoic philosophers.' We have much to learn from Paul. When he went to a new place it was his usual practice to make contact first of all with the synagogue. There he would find not only Jews but also people who were interested in the faith who hadn't made a full commitment. It was clearly a good place to talk about his faith and he was ideally qualified to speak with understanding to both Jews and Gentiles. But he didn't leave it at that. He also went regularly to the public square. That was a more random activity and I love the way that Luke records him meeting those “who happened to be there”. And, as if that wasn't enough, he also entered into lively debate with the philosophers. The Stoics taught the development of self-control as a means of overcoming destructive emotions and the Epicureans believed that pleasure, enjoyed moderately, was the greatest good in life. Paul was delighted to engage in debate with them. Paul teaches us the need for flexibility in our approach to spreading the good news. It is natural that we will want to speak about Jesus in our churches and celebrate our faith. Happily, most churches are mixed communities embracing people with strong Christian convictions and others who are interested but uncommitted. I have always been delighted to see enquirers attending church services. I am so glad that they have felt welcome even though they haven't made a definite decision to follow Jesus. Our churches will never grow unless they attract non-Christians. But we shouldn't for a moment imagine that speaking about Jesus inside our church buildings is enough. 2,000 years ago Jesus told his disciples to “Go” and he still does! We need to take the Good News of Jesus to coffee shops, pubs, places of work, retirement homes, youth clubs, on social media and wherever people meet. Just like Paul we need to grab every opportunity for speaking about Jesus. Question: Can you think of a new place where you could speak about Jesus? Prayer: Lord God, thank you that you have given us such wonderfully good news to share. Help us to be bold and imaginative in sharing it with others. Amen

To watch this episode, please visit Rachel's YouTube channel. Listeners can find Brandon DaCruz at his/her website https://www.brandondacruzfit.com/, and on Instagram @brandondacruz_  Brandon DaCruz is an online nutrition and physique coach, sports nutritionist as well as the National sales manager of an internationally carried supplement brand. He's also a National Level NPC physique competitor and an internationally published fitness model who's written articles and filmed educational content for publications like Men's Fitness Magazine and Bodybuilding.com.  Brandon has spent the past 12 years working within the sports nutrition and fitness industries and has coached every type of client including Olympia Level professional men's physique competitors, college athletes, MMA fighters, CrossFit competitors, and lifestyle clients.  He believes in blending what's been proven in the research with his own anecdotal and first hand "in the trenches'' experience to improve body composition, optimize performance and enhance health in order to help his clients achieve their goals whether that be building muscle, losing body fat, increasing performance and/or optimizing health and longevity. This is what he refers to as his health-centric coaching model as he believes that improving one's health is the cornerstone to optimizing their physical goals.  In this episode, Rachel and Brandon chat all about the ins and out's of metabolic flexibility. They give tips on why a balanced diet is key for an individualized approach to optimizing fitness and nutrition goals, physique, and longevity.  Both Rachel and Brandon agree that diet protocols can be beneficial for periods of time but ultimately it comes down to pairing your nutrition and fitness with your overall lifestyle. “We don't want a fast metabolism, we want a flexible metabolism, we want a metabolism that's going to adapt to the inputs and stressors that you put upon it.” Brandon DaCruz Top Takeaways: Drawbacks of being metabolically IN-flexible Misconceptions when it comes to fasted cardio Signs and symptoms of being metabolically inflexible and how to test how metabolically  flexible your body is One of the key factors to increasing metabolic flexibility  Show Notes: [0:00] Rachel gives a brief background of returning guest Brandon DaCruz [1:00] Welcome back to MetFlex and Chill! Rachel welcomes guest Brandon DaCruz  [1:30] Episode 112: Energy Flux: The Missing Piece To Your Fitness Journey with Brandon DaCruz [1:30] Question: Do you want to give us a little bit of background on who you are and what you're up to? [3:00] “We have to fit your nutrition to match your lifestyle and your activity levels, not the other way around.” [3:30] Question: So why don't you tell me how you define Metflex, or how you define metabolic flexibility from your perspective? [4:30] “It's important to be able to use the right fuel at the right time in order to optimize any goal you have, especially when it comes to body composition and then health.” [6:30] Question: Can we chat about how fats and carbs are used as fuel sources for different activities? [11:00] A Low-Carbohydrate Ketogenic Diet Combined with 6-Weeks of Crossfit Training Improves Body Composition and Performance [12:30] Question: What's your take on CrossFit and being metabolically flexible? [15:30] “We don't want a fast metabolism, we want a flexible metabolism. We want a metabolism that's going to adapt to the inputs and stressors that you put upon it.” [17:00] Question: Can we chat about the drawbacks of being metabolically IN-flexible?  [17:30] Metabolic Syndrome  [24:30] Question: What are your thoughts on fasted cardio?  [26:00] Body composition changes associated with fasted versus non-fasted aerobic exercise [28:30] Question: What are some signs of being very metabolically IN-flexible? And then what would your approach be to help someone get more metabolically flexible? [33:30] Question: Can you chat about some of the interventions you use with your clients for their metabolic health? [43:30] Question: Is there anything that you've seen within your own practice with, gender differences as it relates to metabolic IN-flexibility? [48:00] Keto For Women Program [54:00] Question: How do you maintain metabolic flexibility within your own training and traveling?  [58:00] Episode 114: Protein Sparing Modified Fasts (PSMF) with Robert Sikes [1:06:00] “Principles are few, methods are many.” [1:06:30] You can check Brandon out at his website https://www.brandondacruzfit.com/, and on Instagram @brandondacruz_, Episode 112: Energy Flux: The Missing Piece To Your Fitness Journey with Brandon DaCruz  [1:07:30] Thanks for listening to another episode! If you're loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you'd like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn't need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you're done select “Send” in the upper right-hand corner. --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@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.).

QUESTION: Can you operate in victim consciousness AND be in your True North simultaneously?Drama Triangle —> Empowerment TriangleVictim / Persecutor / Rescuer —> Creator / Challenger / CoachYour "True North Self" is not some unassailably healthy version of yourself; it's the version of yourself that:Notices when you're operating in victim consciousnessCompassionately meets yourself where you areRegularly reorients yourself toward your True NorthHow do you move from victimhood into health?Ryan - Realize that it's a better situation for you and everyone around you when you're in health, just as it's a worse situation for you and everyone else when you're not.Abby - Get out of your head and into your body, move around, be outside, breathe, and reset your nervous system.HRV - Heart Rate VariabilityWHOOP Your Way (https://shop.whoop.com/products/whoop-your-way-kit/) gives you real-time feedback on the state of your nervous system.HeartMath emWave2 (https://store.heartmath.com/emwave2/) helps you train yourself to use breathwork to bring your nervous system into coherence using HRV feedback.GRATITUDES:Ryan is grateful for the mess in his office that resulted from his toddler playing in there while he worked throughout the week.Abby is grateful for gratitude (that's not cheating, it's meta)TIME CODES:8:46 - Drama Triangle exercise27:51 - What moves you from victimhood to health?36:27 - HRV tracking & training54:05 - ABBY'S GONNA MAKE A TIKTOKMODEETS:Join our tribe at patreon.com/truenorth11Get life coaching from Abby at IndigoCoaching.netCatch Ryan on TikTok at @the_holistic_mysticWatch us at TinyURL.com/TrueNorth11YouTubeEmail us at hello@truenorth11.comStalk us at truenorth11.com

To watch this episode, please visit Rachel's YouTube channel. Listeners can find Dr. Elly Michelle at her website http://www.drellymichelle.com/, and on Instagram @drellymichelle Dr. Elly Michelle is a licensed naturopathic doctor on a mission to redefine women's health. She is committed to transforming the way women relate to their bodies so they can heal their metabolisms, balance their hormones, and feel truly healthy, energized, and confident in their bodies. Dr. Elly teaches women how to create lifelong vitality and radiance through awakening their "inner cavewoman" and cultivating intimacy with their bodies. Her "Strong, Sexy & Feminine" system helps women heal their bodies through harnessing the therapeutic power of strength training, metabolically supportive eating, living in alignment with nature, and having plenty of orgasms. To learn more about Dr. Elly, follow her on Instagram @dr.ellymichelle or visit www.drellymichelle.com. In this episode, we talk about the consequences of chronic restriction, hormone imbalances, understanding birth control methods, balancing cortisol levels, how to cultivate intimacy with your body, and more! “Focus on foundations, always.” Dr. Elly Michelle Top Takeaways: One telltale sign of hormone imbalance in females   Hormonal vs. non-hormonal contraceptives  Elly's recommendations on herbs and supplements  Tips on how to lower your cortisol levels at night to help wind down The importance of energy input to detoxify the body  Show Notes: [0:30] Rachel gives a brief background of guest Dr. Elly Michelle [1:30] Welcome back to MetFlex and Chill! Rachel introduces guest, Dr. Elly Michelle, to the listeners  [2:00] Dr. Elly Michelle gives a brief background as a naturopathic doctor  [9:00] Question: Do you have any experience on your end with women coming to you who are chronically restricting? If so, how do you help them? [11:00] Question: What's a common nutritional issue that you see with many of your woman clients? [13:00] “You're not going to get results because you can't build if you aren't putting enough building blocks in. What are you going to build muscle from?” [15:30] Question: Can we chat about hormone testing and how to test to see if they are within a normal range? [16:30] The Dutch Test  [20:30] Question: Do you ever implement birth control with your clients based on each scenario or other factors going on? [25:30] Daysy Fertility Tracker [26:30] Question: Would the Daysy be a good option for non-cycling women? [27:00] Question: Can you chat about how you address women dealing with low libido?  [32:30] Question: Do you have any stress management tips or techniques? [34:30] Question: Are there any supplements or herbs or anything that you recommend to your clients or that you use? [34:30] “Focus on foundations, always.” [39:00] Magnesium  [43:00] Download your FREE Optimizing Sleep Checklist! [48:30] Seven markers of thyroid health [50:30] “Thyroid governs metabolism, thyroid is responsible for the pace at which your biochemical and physiological processes occur.” [56:00] Question: Can you tell the listeners about your personal eating & exercise routines? [1:04:30] Kabocha Dessert Bowl [1:06:00] Question: Anything exciting you're working on or want to share about? [1:08:00] Listeners can find Dr. Elly Michelle at her website http://www.drellymichelle.com/, and on Instagram @drellymichelle [1:09:30] Thanks for listening to another episode! If you're loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you'd like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn't need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you're done select “Send” in the upper right-hand corner. --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@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.).

Acts 10.1-2 NLT 'In Caesarea there lived a Roman army officer named Cornelius, who was a captain of the Italian Regiment. He was a devout, God-fearing man, as was everyone in his household.' He gave generously to the poor and prayed regularly to God. Cornelius is a fascinating character. He wasn't a Jew and neither was he a follower of Jesus. He was a God-fearer and the most positive things are said about him. He was generous, prayerful and willing that God should use him on this crucial mission to meet up with Peter. Peter was a faithful Jew and struggled to imagine that God could work outside the Jewish nation. Cornelius was going to be the means of helping Peter to see God's greater plans. Centurions were immensely powerful army officers and by this time they normally had command of eighty legionaries. It is interesting that centurions played a significant part in Jesus' ministry. On one occasion a centurion asked Jesus to heal his servant and had complete confidence that if Jesus only said the word, the man would be healed. Jesus responded that he hadn't found anyone in Israel with such great faith as this (Matthew 8.5-13). And then after Jesus had been crucified it was the centurion on duty that day who was the one to exclaim “This man truly was the Son of God!” (Matthew 27.54). When I was young, I got the impression that there were two kinds of people. People who loved God and others who hated him. It's not as simple as that. The Bible introduces us to many people who were not signed up believers yet in whose lives God was powerfully at work. As we go around today, let's give thanks that God is at work in the lives of many people who know nothing of the Bible or Jesus. We will definitely want to share with them the Good News of Jesus but we shouldn't be surprised when we find that God has already been working in their lives. QUESTION: Can you think of any God-fearers who you know? PRAYER: Dear Lord, thank you that you are at work in so many people's lives. Amen

To watch this episode, please visit Rachel's YouTube channel. Listeners can find Ted Naiman at his website www.thePEdiet.com, on Instagram @tednaiman and, on Twitter @tednaiman  Dr. Ted Naiman is a board-certified Family Medicine physician in the Department of Primary Care at a leading major medical center in Seattle. His personal research and medical practice are focused on the practical implementation of diet and exercise for health optimization. He is the author of ‘The PE Diet'. In this episode, we talk about The PE Diet, How Protein is the Leveraging Macronutrient, the Benefits of Prioritizing Protein for Longevity, How to Achieve Metabolic Flexibility Through Diet & Exercise, Insulin Resistance, and More! “The ultimate secret to metabolic flexibility is having the highest lean mass you can get at the lowest fat mass.” Ted Naiman Top Takeaways: Ted's recommendations on how to calculate your daily protein intake needs  Benefits of a high protein diet How the PE diet works and how any diet approach can incorporate this tool Plant proteins vs. animal proteins Misconceptions around the carbohydrate/insulin hypothesis   Types of foods that cause hedonic eating How to achieve optimal metabolic flexibility  Show Notes: [0:00] Rachel gives a brief overview of Dr. Ted Naiman to the listeners [1:30] Welcome back to MetFlex and Chill! Rachel introduces guest Dr. Ted Naiman @tednaiman to the listeners  [2:00] Ted dives into a brief overview of his experience with diet and exercise and how it can be applied to primary care in society  [3:00] The P:E Diet  [3:30] Question: Can you start with telling the listeners what The PE diet is and how it came about in your practice? [7:00] Protein to Energy Ratio explained   [9:30] Question: Is there a cap on the amount of protein that you should or can eat in a day for a particular person? [13:30] Protein and Longevity  [17:30] Question: Are there any negatives to protein?  [19:30] Question: Can you chat about your view of the Carbohydrate/Insulin Hypothesis and how it's evolved over the years? [21:30] Glycemic excursion explained [28:30] Question: What's your take on the concept of metabolic flexibility and being able to use both fuel sources efficiently and effectively? [30:00] “The ultimate secret to metabolic flexibility is having the highest lean mass you can get at the lowest fat mass.” Ted Naiman [36:30] Question: How would you classify high-intensity training? [42:30] Question: Can you speak to some of the misunderstandings around sugar cravings? [45:30] Question: What's your take on low carb and keto treats? [47:30] Question: How do you respond to people who say that artificial sweeteners are toxic? [49:30] Question: ​​What's your routine look like when it comes to eating and exercise? [55:30] Question: Is there anything that you've personally changed your mind about in the past year? And why? [57:30] Episode 114: Protein Sparing Modified Fasts (PSMF) with Robert Sikes [59:30] Question: Anything exciting you're working on or want to share about? [1:00:00] Satiety Per Calorie  [1:01:30] Can you tell our listeners or viewers where they can find you? [1:02:00] You can find Ted on at his website www.thePEdiet.com, on Instagram @tednaiman and, on Twitter @tednaiman  [1:02:30] Question: How do you make your protein ice cream? [1:05:00] Thanks for listening to another episode! Check out www.metflexlife.com for additional nutrition and exercise info along with The Friday Flex- a weekly newsletter for free weekly updates!  --- 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 watch this episode, please visit Rachel's YouTube channel. Listeners can find Stan Efferding at his website Stanefferding.com, and on Instagram @stanefferding and on YouTube @stanefferding Stan Efferding is an IFBB Professional bodybuilder and World Record Holding Powerlifter. He is one of only 10 men in the world to ever total over 2,300 pounds lifted in competition. Stan holds the title of the World's Strongest Bodybuilder.  Stan studied Exercise Science at the University of Oregon and has been training high school, Collegiate, and Professional athletes for over 25 years. Stan conducts seminars all over the country for various sports, nutrition, and training techniques. He has appeared in many magazines and writes for Muscular Development, Flex Magazine, and Power Magazine. Stan is also a successful Entrepreneur having built three different start-up businesses into multi-million dollar companies. In this episode, Stan and I talk about the top 10 things everyone should be doing to optimize fitness and health, incorporating habits around existing routines, weight management, supplement recommendations that are hard to get from food, and much more! “The best diet is the one that you'll follow. And the best exercise is the one that you'll do.” Stan Efferding Top Takeaways: Stan's recommendations for how to optimize your sleep The general rule of thumb for the amount of protein intake needed as you age Benefits of daily 10 minute walks Critical components to short and long term success within a diet phase Two supplements to consider implementing into your diet that is hard to get from food Show Notes: [0:00] Welcome back to MetFlex and Chill! Today we are welcoming repeat guest Stan Efferding @stanefferding  [1:00] Episode 59: Achieving Optimal Health with Stan Efferding  [1:30] Stan gives a brief intro and bio about himself and his journey  [2:30] The Vertical Diet [3:30] Today's main topic is how to stay fit over 50 [6:00] “The best diet is the one that you'll follow. And the best exercise is the one that you'll do.” Stan Efferding [8:00] “Compliance is the Science.” Stan Efferding [9:00] First component to staying fit over 50: sleep optimization [13:30] Question: Can you chat in terms of weight management after 50 and what you've seen to work for your clients and yourself? [13:30] Second component to stay fit over 50: weight management [17:30] Question: Can you speak to general movement and your experience with NEAT and if it increases or decreases after retirement? [19:30] The value of NEAT and being cautious of overexercising to not cause excess hunger  [21:00] Question: Can you speak to the importance of protein as we age? [24:30] Question: Can you chat about the misconceptions and misunderstandings around red meat? [32:30] Question: What is the importance of strength training especially when it comes to aging? [35:30] Question: How many times a week would you say is optimal for training? [38:30] “If you're trying to create a habit, attach it to a behavior that you already do. Everybody eats every day -so now we just attach a 10 minute walk to every meal.” Stan Efferding [42:30] Question: In terms of insulin resistance and type two diabetes, can you speak to the blood sugar issues in the population over 50 and your tips to help regulate that? [50:00] Research implies that 7% of your body weight is the average amount of weight to lose to help resolve metabolic health [52:30] Increasing protein can help with managing blood sugars [53:00] Question: Can you chat about the blood pressure management tips you recommend?  [54:30] Question: What is the overall importance of hydration and electrolytes? [1:01:30] Sodium benefits for blood flow and training in the gym [1:02:00] Question: What blood tests do you recommend getting?  [1:02:00] For a full list of blood test recommendations, check out www.stanefferding.com, scroll down and click on blood tests [1:06:30] Digestive distress [1:08:00] A low fodmap diet- elimination approach to diagnosing your digestion issues [1:10:30] Question: Should rice be part of the protocol for those who want to lose weight?  [1:11:00] Question: The effects on muscle growth from pre workout stimulant use? [1:11:00] “If you're not continuously taking your body somewhere it hasn't been before you're gonna stop progressing.” Stan Efferding [1:12:30] Question: Is there a nutritional difference in the different kinds of salts that you consume? [1:13:00] The Bad Food Bible: How and Why to Eat Sinfully [1:15:00] Question: What are the essential supplements we need to take that we don't get from food? [1:16:00] Question: What are the foods required for calcium to meet daily 1000 milligram requirements for the body in the vertical diet? [1:17:30] Question: Favorite ways to bring up a low HDL? [1:18:30] Question: How many grams of fiber from non irritating sources per 1000 calories should we aim to ingest for colon health? [1:19:30] Question: What is a good resting heart rate zone? And how do we get there? [1:20:30] Question: Should natural athletes stop bulking and cutting cycles once they are near their natural limit, and just be happy with maintaining while building strength or skills? [1:22:00] Learn more about Stan by checking out his Instagram @stanefferding or his latest book The Vertical Diet and www.verticaldiet.com [1:22:30] Stan Efferding KOMPLETTES Seminar in THOR's Power Gym  --- 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.).

Question: Can you start a business as Trust rather than an LLC? Need to know the answer to this question? Watch this short video and learn from Lou different strategies on becoming a successful Street Smart Real Estate Investor For more valuable information click on this link and watch the complete episode: https://youtu.be/krgxwW2XmBg - “How to Protect Your Wealth from Biden's Inheritance Tax” Take Lou's Course: https://www.udemy.com/course/realtors-and-real-estate-investing/?referralCode=305A2A5DB2A2C4543B7F Lou Brown has been buying, selling and holding property for 40 years and you are about to discover what a lot of so called gurus are missing. * How to buy all the property you want without ever visiting a single bank or needing to qualify for a loan… * How to have a buyer or renter before you even buy property… * How to have them already pay you money before you sold them anything… These are exactly the kinds of deals he does day in and day out. Most ‘investors’ are getting it wrong. It’s not about the property, it’s about the buyer. Buying right and buying cheap is what you’ll do after you have the buyer. Media Sites: YouTube: https://www.youtube.com/user/StreetSmartInvestor Podcast: http://Streetsmart.mypodcastworld.com/ Facebook: https://www.facebook.com/StreetSmartInvestor/ Web Site: https://millionairejumpstart.com/ and https://streetsmartinvestor.com/ Real Estate investors in all fifty states across Canada and fifteen foreign countries including as far away as Australia and New Zealand, have long regarded the training, systems and forms created by Louis Brown as the best in the industry, Quoted as an expert by many publications and authors, “Lou” draws from a wide and varied background as a real estate investor having been buying property since 1976. He’s invested in single-family homes, apartments, hotels, developed subdivisions and built and renovated homes and apartments. Each of these experiences has given him a proving ground for the most cutting-edge concepts in real estate today. He’s widely known as a creative financing genius with his deal structuring concepts. Being a teacher at heart he enjoys sharing his discoveries with others. He has served the industry in many volunteer positions such as past President and designated lifetime member of the Georgia Real Estate Investors Association, the world’s largest real estate investor group. He is also founding President of the National Real Estate Investors Association, which serves as the umbrella association of local investor groups.

Please consider supporting my work by making a purchase using these links at one of my affiliates: https://chrismasterjohnphd.com/foursigmatic, https://chrismasterjohnphd.com/paleovalley, https://chrismasterjohnphd.com/seekinghealth, https://chrismasterjohnphd.com/ancestralsupplements, https://chrismasterjohnphd.com/magicspoon, https://chrismasterjohnphd.com/lmnt  Plenty more at https://chrismasterjohnphd.com/support! Question: Can antioxidants increase homocysteine?An underappreciated reason that homocysteine could be backed up is because you have good antioxidant status. If you would like to be part of the next live Ask Me Anything About Nutrition, sign up for the CMJ Masterpass, which includes access to these live Zoom sessions, premium features on all my content, and hundreds of dollars of exclusive discounts. You can sign up with a 10% lifetime discount here: https://chrismasterjohnphd.com/q&a DISCLAIMER: I have a PhD in Nutritional Sciences and my expertise is in performing and evaluating nutritional research. I am not a medical doctor and nothing herein is medical advice.

Please consider supporting my work by making a purchase using these links at one of my affiliates: https://chrismasterjohnphd.com/foursigmatic, https://chrismasterjohnphd.com/paleovalley, https://chrismasterjohnphd.com/seekinghealth, https://chrismasterjohnphd.com/ancestralsupplements, https://chrismasterjohnphd.com/magicspoon, https://chrismasterjohnphd.com/lmnt  Plenty more at https://chrismasterjohnphd.com/support! Question: Can a high-protein diet hurt nitric oxide and raise blood pressure? The people with OTC gene do have higher blood pressure because of lower nitric oxide. And they have a problem eating too much protein, but the protein is a problem, because they can exceed the capacity of the urea cycle and generate more ammonia. Whereas the OTC gene being low is what's driving the low nitric oxide to lower arginine production. So you are seeing the combination of this person should not eat too much protein. This person has low nitric oxide, high blood pressure, but I don't think it's the protein that's causing that. I think it's just low arginine synthesis due to low citrulline synthesis. And so they should supplement citrulline to improve their blood pressure. And they probably shouldn't eat too much protein, but I don't think that too much protein is going to be the thing that drives the high blood pressure. If you would like to be part of the next live Ask Me Anything About Nutrition, sign up for the CMJ Masterpass, which includes access to these live Zoom sessions, premium features on all my content, and hundreds of dollars of exclusive discounts. You can sign up with a 10% lifetime discount here: https://chrismasterjohnphd.com/q&a DISCLAIMER: I have a PhD in Nutritional Sciences and my expertise is in performing and evaluating nutritional research. I am not a medical doctor and nothing herein is medical advice.

To watch this episode, please visit Rachel's YouTube channel. Listeners can find Paul Carter at his website http://www.lift-run-bang.com/, on Instagram @coachpaulcarter and @liftrunbang, and on Twitter @LiftRunBang. Paul Carter is a successful bodybuilder, powerlifter, fitness writer, and the founder of Lift-Run-Bang, a popular online coaching platform. Paul has spent almost 30 years of his life devoted to developing training and nutritional strategies that he has used to coach thousands of athletes. He has traveled across the world to speak and teach others how to use these methods to achieve their greatest fitness potential. Paul is the co-author of the Maximum Muscle Bible book and also an avid writer for T-Nation, Muscle and Fitness, Flex Magazine, and Bodybuilding.com. You can find Paul on Instagram @coachpaulcarter and @liftrunbang dropping knowledge bombs and providing practical, science-backed information to help you optimize your training and build your best physique. In this episode, we talk about hypertrophy training mistakes, Paul's advice around nutritional protocols, muscle tension vs. muscle sensation and how to spot the difference, prioritizing rest and recovery, and much more! “The more unstable a movement, the more degree of compensation can occur. This is not ideal for hypertrophy specific training.” - Paul Carter Top Takeaways: Top 5 hypertrophy training mistakes and how to avoid them Benefits of using machines for hypertrophy training How to properly train your glutes and lats Tension vs. sensation in your muscles and how to read the feedback your body is giving you during muscle contractions LISS vs. HIIT training - the truth about the “afterburn” effect Paul's recommendations for optimizing your recovery to increase overall results Today's Questions: In terms of nutritional ideology, what have been the most beneficial nutritional protocols over the years that you recommend to your clients? Do you incorporate any type of fasting into your regimen or with clients?  Can you give your perspective on fasting and muscle building in terms of maintaining muscle while fasting? Have you ever tried a PSMF approach? Can you debunk why machines can actually be beneficial and potentially optimal if hypertrophy and muscle building are your main goals? What are the top five biggest mistakes you see with hypertrophy training? How would you distinguish or explain to your clients the difference between mind-muscle connection versus sensation?  Thoughts on the maintenance volume research and how that plays out in practice for an advanced trainee. Research states that 1/3 to 1/9 of the volume it takes to gain is sufficient to maintain… but how low can you go and still maintain hypertrophy (assuming effort level is still high)? Do you think this is just a short-term maintenance volume (~3–12 weeks) or do you think we could maintain endlessly with such drastic decreases in volume? Can you debunk some of the myths around interval-style training versus moderate to low-intensity cardio? What's your favorite way to recover? Show Notes: [0:00] Welcome back to MetFlex and Chill! Today's special guest is Paul Carter @coachpaulcarter [0:30] Maximum Muscle Bible [1:00] Rachel introduces Paul Carter to the listeners [2:00] Paul gives a brief breakdown of how he started his journey in lifting, bodybuilding, and hypertrophy training  [5:00] Question: In terms of nutritional ideology, what have been the most beneficial nutritional protocols over the years that you recommend to your clients? [9:30] Question: Do you incorporate any type of fasting or anything like that? I know you have a carb cycling protocol that you put your clients through. [12:00] Question: Can you give your perspective on fasting and muscle building in terms of muscle building and maintaining muscle while fasting? [13:00] “As long as you're lifting hard if you just want to maintain your mass and you're fasting, you're fasting, as long as you're literally still resistance training, you're still giving your body a reason to retain that lean tissue.” Paul Carter [15:30] Question: Have you ever tried a PSMF approach? [17:00] Episode 114: Protein Sparing Modified Fasts (PSMF) with Robert Sikes [21:30] Question: Can you debunk why machines can actually be beneficial and potentially optimal if hypertrophy and muscle building are your main goals? [27:30] Question: What are the top five biggest mistakes you see with hypertrophy training? [28:30] “Picking movements that don't really fit their structure that well, that's another thing that people do consistently wrong.” Paul Carter [31:30] Misunderstanding between lifting heavy and training to failure and lifting effectively  [35:30] Question: How would you distinguish or explain to your clients the difference between mind-muscle connection versus sensation? [36:30] “People get very confused because they will say they feel something in a certain area without understanding from a functional anatomy standpoint what it is that they're actually feeling.” [38:00] What is neuromechanical matching? [47:00] Question from Bryan Boorstein: Thoughts on the maintenance volume research and how that plays out in practice for an advanced trainee. Research states that 1/3 to 1/9 of the volume it takes to gain is sufficient to maintain… but how low can you go and still maintain hypertrophy (assuming effort level is still high)? Do you think this is just a short-term maintenance volume (~3–12 weeks) or do you think we could maintain it endlessly with such drastic decreases in volume? [54:00] Overtraining and how you gain more by training 3-4-5 days versus 6 [55:30] “Fatigue will consistently suppress your fitness level.” Paul Carter [58:00] Question: Can you debunk some of the myths around interval-style training versus moderate to low-intensity cardio? [1:03:30] Question: What's your favorite way to recover? [1:07:00] Maximum Muscle Bible [1:09:00] If you want to check out Yoke Squad or Garage Gangsters check out Paul Carters link in bio on IG @coachpaulcarter [1:10:30] If you want to check Paul out on social media check out @coachpaulcarter and @liftrunbang [1:11:00] Thanks for listening to that episode with Paul Carter! I appreciate your time and if you want to check out more education and muscle building tips check out his IG @coachpaulcarter or @liftrunbang [1:11:00] If you're enjoying this podcast and the education Rachel is putting out for you all please help grow the show and leave a raving review for MetFlex on iTunes.  [1:11:30] How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you'd like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn't need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you're done select “Send” in the upper right-hand corner. --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@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.).

Lighting Strikes and Destroys a Mural to George Floyd. Was it coincidence or was it God? • Today's Top Story: Lighting Strikes and Destroys a Mural to George Floyd. Was it coincidence or was it God? And let's take a look at who should on the mural if they rebuild • Today's Question: Can you be put on a no fly list because your baby pooped on the plane? Let's cover the story of Flight I Gotta Go #2 • Today's Law of the Week: Lawyer Wayne, who is a real lawyer and yes, really has nine biological children, has a law on the books that you need to know • Today's Featured Guests: One is the host of Headlines with Denny the Bull, One is a Cohost on the Free Thinkers of Clarksville, but which one is smarter? We'll find out with some Hump Day Trivia • Today's Round Table Debate: Who would be the best actor to play Joe Exotic in the new Netflix show about Tiger King? All of this and much more will get answered today on The Joe Padula Show, absolutely. Become a monthly Supporter of Free Speech by signing up for exclusive content, chats and merchandise, now available at the top of The Joe Padula Show facebook page. Lawyer Wayne, know your rights, know your options. https://www.lawyerwayne.com/ O'Connor's Irish Pub and Grill – Eat, Drink, Play https://www.facebook.com/oconnorsfun Waterdogs SCUBA & Safety – Get away and Go Dive https://www.waterdogs-scuba.com/ Oak Grove Racing, Gaming & Hotel https://www.oakgrovegaming.com/ Art Link Clarksville https://www.artlinkclarksville.com/ #TalkRadio #JoePadula #Veterans #FtCampbell #Comedy #LocalNews #Nashville #Clarksville #Absolutely #PartyWithaPurpose #Tennessee #TheJoePadulaShow #officeNOWClarksville #iHeartRadio --- Support this podcast: https://anchor.fm/joe-padula/support

What are some lessons that we can learn in the midst of our trials- These lessons add significant value to our trials and suffering. Are you and I learning all we can with the trials that God has us in the midst of right now---Outline--0-00 - Brief note and opening prayer.-1-03 - Start of study.-6-48 - 1 - Trials are intended for our good to conform us to be more like Christ.-11-35 - Do not lose the benefit to be paid in a trial.-13-20 - 2- Trials promote our obedience and keep us from going astray.-17-54 - 3- Trials are a tool used by God to discipline and enable us to share in His holiness.-23-26 - 4 - Trials test the genuineness of our faith.-30-00 - 5 - Trials produce endurance in the testing of our faith.-40-39 - 6 - Faithfully enduring trials bring forth joy and receiving the crown of life.-42-10 - 7 - Trials produce greater light and comfort from God's Word.-46-16 - 8 - Trials produce assurance in the Christian's life.-47-39 - A John Newton quote on suffering.-50-07 - 9 - God designs trials to prove His grace is sufficient.-54-51 - 10 - Trials allow us to share Christ's sufferings which prepare us for glory.-1-01-31 - 11 - Trials show us how desperately we need God.-1-06-25 - Four more brief points that I did not have time to develop.-1-07-57 - Question - For young people, how do they primarily not view their trials correctly--1-10-06 - Question - Can you expound on how you have not gained something from a trial--1-13-57 - Question - What about falling into self-pity while being in a trial--1-15-18 - Closing hymn - I Asked The Lord That I Might Grow - John Newton

In Q&A 2, I tackle patron questions about party tricks vs. useful exercises, training for long-term goals and what I am doing to train for Just Do It, how to prepare our bodies for tweaky moves, podcast behind-the-scenes secrets, my experience with feeling light vs. feeling strong, how I manage my weight after an eating disorder, favorite workouts for sport climbing, octopus wrestling, and much more.Become a Patron:  patreon.com/thenuggetclimbing Facebook Group:facebook.com/groups/thenuggetclimbingPrivate Q&As:thenuggetclimbing.com/coachingShow Notes:  http://thenuggetclimbing.com/episodes/qa-2Nuggets:00:00 – Introduction, Patreon, New Facebook Group, and Private Q&As05:18 – Scott's Question: Party tricks vs. useful exercises?11:05 – Brandon's Question: How are you training for ‘Just Do It'? 20:49 – Nolan's Question: Regarding JDI, which skills/strengths fall short for you, and which ones do you think are adequate? 23:56 – Nolan's Question: Can you build your sport climbing pyramid and bouldering pyramid at the same time?29:02 – Conner's Question: Is your current lifestyle (van, travel, podcast, etc.) financially sustainable? 31:11 – Jimmy's Question: Favorite workouts for transitioning from boulder to sport mode?34:40 – Liam's Question: How do we balance climbing or training in safe positions, with preparing our bodies for tweaky moves?37:20 – Alec's Question: What does the edit process look like for you?38:20 – Alec's Question: What do you talk about in your pre-show call?39:30 – Alec's Question: Do you have any insights into learning to climb fast?41:40 – Alec's Question: Do you have any proud ascents from Hueco?43:03 – Alec's Question: How do you do weight training on the road?43:54 – Alec's Question: Area's you'll plan on climbing in for the rest of the year?44:50 – Jeff's Question: How does the sensation of feeling light compare to feeling strong?49:30 – David's Question: How do you manage your weight, and how do you manage your thoughts linked to your eating disorder?53:54 – Emma's Question: How can I get better at climbing technique? Is it as simple as climbing more?58:00 – Emma's Question: What exercises beyond the hangboard are most useful for bouldering strength?1:00:12 – Casey's Question: Any supplements you take? 1:02:02 – Casey's Question: Tips for focusing before hard efforts on an onsight?1:03:38 – Casey's Question: Any thoughts on where you'd like to settle eventually?1:04:33 – Casey's Question: Any trashy TV you've been addicted to, or are you somehow immune?1:05:52 – Casey's Question: How much do you love watching good dancers on the internet?1:06:34 – Casey's Question: MAA match between 800 lb octopus and an 800 lb raccoon, who wins?1:07:27 – Casey's Question: What are you grateful for?

Philippians 1.12-13 NLT 'And I want you to know, my dear brothers and sisters, that everything that has happened to me here has helped to spread the Good News. For everyone here, including the whole palace guard, knows that I am in chains because of Christ.' My chief memory of prison visits is the keys and the slamming of doors and I am sure that would have been just the same in Paul's day. The lack of liberty must be terrible, and we have every reason to think that Paul's years of incarceration would have been a degrading experience. But Paul has no time for moaning! He reflects that his time in prison has actually enabled the Good News of Jesus to be spread. Even the palace guard recognised that he was in prison because of his faith in Christ. Paul's various times in prison must have been desperately hard to bear, but he focuses on the fact that God has still been able to use him to spread the Good News. This reminds me of Joseph's experience in the Old Testament. His brothers hated him so much that they intended to murder him but in the end they decided to sell him to some passing traders. They then went back to their father with Joseph's coat of many colours drenched in goat's blood claiming that he had been tragically killed. Joseph was taken to Egypt where his ability to interpret dreams finally led him to become one of the leaders of the land during a time of famine. In one of the most dramatic moments of the Bible, Joseph's brothers went to Egypt in search of food and the official that they met was none other than Joseph himself. He summed up what had happened by saying this. “You intended to harm me, but God intended it for good to accomplish what is now being done, the saving of many lives.” (Genesis 50.20) Joseph wasn't saying that what they had done was acceptable. They had acted in a terrible way. But their actions hadn't stood in the way of God's purposes. We all face many difficult times in life. We face tragedies, unfairness, illnesses and setbacks. But as we trust ourselves to God he is able to keep working miraculously in us as we commit ourselves to him. QUESTION: Can you think of a bad experience in your life which God was able to turn into something good? PRAYER: Dear Father, thank you that you are at work in my life even when times are hard. Amen

In conversation with award winning Author Josh Linkner beaming in from Detroit, USA. He is a Serial Entrepreneur, Founder and CEO of five tech companies. Question: Can everyone become Innovators? Mr. Josh Linkner believes this begins with building the creativity muscle. In this episode we discussed the impact of mentors on his life which helped to shape his career trajectory and his current mission to turn the definition of innovation upside down in order to cultivate what he calls #microinnovations”. Josh believes everyone of us can find ways to drive better results in life and business by building their creativity muscles. He demonstrated how to incorporate creativity as a daily habit. . . Feel free to connect with Josh on Linkedin: Josh Linkner. You can also visit his website: www.biglittlebreakthroughs.com . . Listeners, definitely stay connected with us for more fantastic episodes and and abbreviated notes at www.ireniaroussel.org. To send receive the full transcript for free email: infolivewithirenia@gmail.com with your request. Follow us: Website: https://www.ireniaroussel.org Facebook: https://www.facebook.com/LivewithireniaPodcast/ Instagram: https://www.instagram.com/livewithireniapodcast/ Twitter: @ireniaroussel LinkedIn: Irenia Roussel The podcast hashtag is: #livewithirenia; #livewithireniacommunity . . To have your questions and stories featured in future episodes, please send us a message at https://ireniaroussel.org. Remember to subscribe, rate and review this podcast on Apple Podcasts or send us a direct message with your feedback. Please do share this episode with a friend since this may be just the positive conversational blessing they have been waiting for to kickstart their career/entrepreneurialourney. Let us collectively spread this knowledge across Canada and around the world. My wish for you is to find your new vibes in our new super normal.I am your host, Irenia Roussel. . . All aspects of production and artwork was developed and implemented by Irenia Roussel.

To watch this episode, please visit Rachel's YouTube channel.  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 is also 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. After overcoming her own health struggles and a personal tragedy in 2015, she started her consulting business Doctor Fit & Fabulous with a mission to change the face of preventative health care and inspire other moms just like her to live healthier lives. Dr. Seeman has been a driving force in changing the landscape of healthcare in this country. In 2020 she was crowned Mrs Nebraska and competed on the NBC Titan Games with Dwayne The Rock Johnson placing in the Top 6. She inspires women every day to embrace their physical strength and power. In this episode we talk about the benefits of following a ketogenic/low carb diet during pregnancy, how resistance training helps fight metabolic disease, the benefits of following a higher protein ketogenic approach, how menopause affects fat loss, the basics of birth control and much more! “Women are not small men. We have very complex biological features. I'm on a crusade to fix pregnancy nutrition and to fix nutrition for women.” Dr. Jaime Seeman Top Takeaways: Myth busted: you don't need to be overweight to be prediabetic- educate yourself before assuming  Looking at pregnancy as two stages: anabolic and catabolic Dr. Jaime's recommendations on eating during pregnancy Benefits of fasting during perimenopause and menopause Pro's and Con's to natural family planning Today's Questions:  Is Keto/Low-Carb safe for pregnant or breastfeeding women? Would you recommend a high protein ketogenic approach specifically with pregnant women? What's your view on following a stricter ketogenic diet versus implementing carb ups for women specifically? Can women lose weight during/after menopause? What are your views on birth control and recommendations for natural family planning?  Show Notes: [0:00] Welcome back to MetFlex and Chill! Today's episode is a relaunch episode with Dr. Jaime Seeman @doctorfitandfabulous [1:00] Rachel gives listeners a brief bio of Dr. Jaime Seeman's background [2:30] Rachel introduces guest Dr. Jaime Seeman @doctorfitandfabulous to the listeners [3:30] Dr. Jaime Seeman dives into her background being an OBGYN and also a certified ketogenic nutrition specialist  [4:30] Doctor Fit and Fabulous [6:30] “I wasn't morbidly obese. I didn't have a lot of other health problems, but on the inside, you never know what's going on unless you test. And here I was a medical doctor with a nutrition degree. And I had prediabetes” Dr. Jaime Seeman     [10:00] Question: Is Keto/Low carb safe for Pregnant or Breastfeeding women? [12:00] Adaptations during pregnancy, hormonal shifts [13:00] First part of pregnancy is anabolic, Mom starts storing energy for later, usually an increase in insulin sensitivity. [14:30] “Trust me, if ketosis killed pregnancies we wouldn't see many women in the second trimester.” JS [14:30] Second part of pregnancy is catabolic, the body breaks down to feed the baby, usually a decrease in insulin sensitivity, leptin resistance  [17:00] “Glucose crosses the placenta but insulin doesn't” JS [19:30] Carbs and pregnancy truth [21:00] “Why don't we keep these patients where they have normal glycemia? Let's eat carbs to normal glycemia because we know that the other direction does cause a significant amount of harm.” JS [22:30] Ketosis is a very safe state for growing babies [25:00] Question: Would you recommend a high protein ketogenic approach specifically with pregnant women? [27:30] A low-carbohydrate ketogenic diet combined with six weeks of crossfit training improves body composition and performance  [29:00] Having lean muscle mass helps fight metabolic disease [29:30] “Exercise to build, not to lose.” RG [30:30] Question: What's your view on following a stricter ketogenic diet versus implementing carb ups for women specifically? [31:30] Five pillars to metabolic health [34:30] Benefits of reincorporating whole food carbs into your diet [35:00] “A woman's menstrual cycle is the fifth vital sign.” If a woman doing keto loses her menstrual cycle, that means there is a problem, something is not working [37:00] “Ketosis is a metabolic state, not just a diet.” RG [40:00] “For the vast majority of women, I don't think that zero carb is the best thing.” Dr. Jaime on the benefit of metabolic flexibility. [42:00] Question: Can women lose weight during/after menopause?  [43:00] Perimenopause or Menopause is a huge metabolic and hormonal shift in a woman's body [46:30] Birth control, what is it really doing to a woman's hormones? [47:30] “The birth control pill is overprescribed for issues not related to contraception” and have many side effects that may outweigh the perceived benefits [49:30] The Other Pill [52:00] Question: What's your recommendation on natural family planning? [54:30] Advocate for yourself… know the why behind what is going on [56:30] Episode 1: Raising MetFlex Kids, Dual Fuel, & Keto Carnivore with Danny and Maura Vega [1:00:00] If you're interested in learning more about Dr. Jaime Seeman check her out @doctorfitandfabulous on IG, on YouTube @ Doctor Fit and Fabulous or her website https://www.doctorfitandfabulous.com/   --- 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 gives a detailed update on her current fat loss phase and answers listener questions on topics including calorie cycling, diet breaks and refeeds, hunger and craving tips, muscle preservation, reverse dieting, nutritional periodization and more! “There’s no magic in the way you go about setting up your weekly calorie intake. The magic is in the adherence." Rachel Gregory Today's Questions: How long should a cut last? How long is your cut and are you using refeeds/diet breaks? How often? What's your calorie intake? What % deficit are you following? How quickly do you drop calories? And how low do you think you'll go in calories? Do you have any tricks during the first few days of a cut to avoid sugar cravings? Have you lost muscle while cutting? Will you reverse diet after the cut is over or stay at NEW maintenance for a while? Can you talk about how your cut fits into your overall plan/goals for the next year? Top Takeaways: A general timeline for a fat loss phase How to increase movement without incorporating more exercise Tips and tricks on how to overcome cravings  How to set your meal timing up for success The number one component to prioritize during a fat loss phase How to practice being in a maintenance phase   Show Notes: [0:00] Welcome back to MetFlex and Chill! Today’s Q&A is a deep dive into Rachel’s current fat loss phase and answering all your related questions! [0:30] If you're enjoying the show, please share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on iTunes to help grow the show! [2:00] A brief overview of Rachel’s building phase before heading into the cut [2:00] Episode 104: 8-Month Building Phase Results & Plan For Next Cut [4:30] Episode 66: Fasting & Muscle Breakdown, Strategic ‘Cheat’ Meals, Protein & Longevity, and More! [12:00] The scale is NOT the end all be all… it is just one metric [15:30] Movement for fat loss and why it’s important [18:00] Question: How long should a cut last? [20:30] Episode 76: MINI CUTS: What, Why, When, & How? [22:00] Episode 26: Understanding Fat Loss Plateaus, Diet Breaks and Refeeds, Targeted Keto, and More! [26:30] Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks [27:00] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell [27:30] Question: What's your calorie intake? [28:30] Question: What percentage deficit are you following? [30:30] Overall movement…NEAT… not exercise is underrated during a fat loss phase [31:30] Sign up for The Friday Flex: www.metflexlife.com/newsletter [33:30] Question: How quickly do you drop calories? And how low do you think you'll go in calories? [38:00] Question: Do you have any tricks during the first few days of a cut to avoid sugar cravings? [42:00] [FREE GUIDE] The Ultimate Hunger Hacks! [43:00] Question: Have you lost muscle while cutting? [45:00] Episode 111: How To Optimize Protein Intake & Distribution Across Your Day To Maximize Gains [47:00] Episode 107: Fasting & Muscle Preservation, Early Morning Training, How To Build Your Pre & Post-Workout Meals [50:00] Being strategic with your cardio..to maintain muscle mass and avoid burnout [51:30] Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health [51:30] Question: Will you reverse diet after the cut is over or stay at NEW maintenance for a while? [55:00] Episode 82: Reverse Dieting, The Restrict & Binge Cycle, and Finding ‘Good’ Research Papers [55:30] Question: Can you talk about how your cut fits into your overall plan or goals for next year? [56:00] Episode 106: Metabolic Rehabilitation, Busting Fat Loss Plateaus, Nutritional Periodization, and More! [59:00] How to practice being in a maintenance phase  [1:00:00] If you're enjoying the show, please share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on iTunes to help grow the show! [1:00:30] www.metflexlife.com/podcasts [1:01:00] You can sign up for The Friday Flex at www.metflexlife.com/newsletter   THINGS MENTIONED IN THIS EPISODE: Episode 104: 8-Month Building Phase Results & Plan For Next Cut Episode 66: Fasting & Muscle Breakdown, Strategic ‘Cheat’ Meals, Protein & Longevity, and More! Episode 76: MINI CUTS: What, Why, When, & How? Episode 26: Understanding Fat Loss Plateaus, Diet Breaks and Refeeds, Targeted Keto, and More! Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks Episode 45: The Science of Body Recomposition with Dr. Bill Campbell Fat Loss: The Hierarchy Of Importance Sign up for The Friday Flex: www.metflexlife.com/newsletter [FREE GUIDE] The Ultimate Hunger Hacks! Episode 111: How To Optimize Protein Intake & Distribution Across Your Day To Maximize Gains Episode 107: Fasting & Muscle Preservation, Early Morning Training, How To Build Your Pre & Post-Workout Meals Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health Episode 82: Reverse Dieting, The Restrict & Binge Cycle, and Finding ‘Good’ Research Papers Episode 106: Metabolic Rehabilitation, Busting Fat Loss Plateaus, Nutritional Periodization, and More!

Listeners can find Brandon DaCruz on Instagram @brandondacruz_ and Facebook https://www.facebook.com/brandondacruzfitness.  Brandon DaCruz is an online nutrition and physique coach, internationally published fitness model, National Level NPC competitor and the National Sales Manager for a New York based sports nutrition company called Innovapharm.  Brandon has spent the past 12 years working within the sports nutrition and fitness industries and believes in blending what’s been proven in the research with his own anecdotal and first hand in the trenches experience to improve body composition, optimize performance and enhance health in order to help his clients achieve their goals whether that be building muscle, losing body fat, increasing performance or optimizing health and longevity.  In this episode, we dive into the concept of “energy flux” -- what it is, how to achieve optimal results from it,  the difference between a high and low energy flux, mental framing and how it can help pivot your perspective on exercise and much more! "One of the largest contributors to body weight regulation and fat loss maintenance is our levels of physical activity." Brandon DaCruz Top Takeaways: Benefits of achieving a high energy flux Two practical ways to achieve a high energy flux How to get the most out of your NEAT One major contributor to a high energy flux The concept called mental framing and the value of incorporating it into your life Today’s Questions: What is energy flux? What are the two forms of energy flux? How can you achieve high energy flux? What are the benefits of high energy flux as compared to low energy flux? Can you explain practically what it looks like to achieve a high energy flux? Can you talk about some of the studies that relate to energy flux? Is there any adaptation that you've seen occur with general movement when we're talking about energy flux? Show Notes: [0:00] Welcome back to MetFlex and Chill! [1:30] The real battle in the nutrition space is how to keep the weight off after you’ve lost it [2:30] Rachel introduces guest Brandon DaCruz @brandondacruz_ [3:00] Brandon gives the listeners a background on his journey in the health and fitness space [4:30] Question: What is energy flux? [7:00] Question: What are the two forms of energy flux?  [8:00] “Low flex is essentially where you put in less energy into the system. And you also get less energy out as a result of eating less and then having to move less.” Brandon DaCruz [9:30] Question: How can you achieve high energy flux?  [15:30] Benefits of a high energy flux [19:30] Question: Can you explain practically what it looks like to achieve a high energy flux? [24:30] The major benefits of hitting your daily step goal [30:30] The concept called mental framing and the value of incorporating it into your life [34:30] Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans [40:00] Question: Can you explain to the listeners what it looks like for you personally to get 15-20K steps a day? [41:00] “The neurons that fire together wire together.”  [44:30] “As a coach, I'm not just here for the X's and O's, and macros, calories and sets and reps, I'm here to better your life in all aspects: stress management, lifestyle modification, behavior, you know, change.” [48:30] Different forms of physical activity without even realizing it! [50:30] How to take baby steps towards changing a habit  [52:30] Question: Can you touch on some of the studies that relate to the energy flux? [53:30] Appetite regulation and satiety study [57:30] Benefits of going from low flux to high flux state in crossover study [1:00:30] Amish study: How high energy flux leads to low body fat and better metabolic health [1:05:00] Question: Is there any adaptation that you've seen occur with general movement when we're talking about energy flux? [1:09:00] You can find Brandon on IG @brandondacruz_ [1:09:00] If you know someone that needs MetFlex and Chill in their lives please share! Take a screenshot and tag @rachelgregory.cns and @brandondacruz_ to help grow the show and spread the word on this 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 watch this episode, please visit Rachel’s YouTube channel. Listeners can find Bryan Boorstein at his website www.evolvedtrainingsystems.com, and on Instagram @bryanboorstein. Bryan Boorstein is the owner and founder of Evolved Training Systems and  Paragon Training Systems. He received his Bachelor of Science at JMU in 2006. Bryan has trained at the top level, the CrossFit Games, while also working with some of the world’s premier athletes, including NFL players, and WWE superstar John Cena. Bryan has extensive experience and knowledge in all realms of health and fitness. He has coached physique and bodybuilding, as well as those just hoping to increase vitality and look good at the beach. His programming philosophy has adapted to accommodate the constantly changing needs of each trainee. In this episode, we chat about Bryan’s transition from the Crossfit space to bodybuilding, common pitfalls we see occurring with our clients, how to get more out of your training by actually doing less, using fasting as a tool, and more! "If you take that level of awareness and focus it into the execution of all of the movements that you perform, you're going to get so much out of each rep and each set that you actually won't be able to do as much work." Bryan Boorstein Top Takeaways: Rest and recovery: why you may have to rethink your workout regimen The meaning behind “owning your rep” Benefits of decreasing cardio and increasing your overall movement or step count How quarantine changed Bryan’s perspectives on quality vs. quantity with training Today’s Questions: What were some of the negatives you noticed coming from the Crossfit space? Can we talk about the psychology of doing less versus more and how that may have changed your training or how you've worked with clients, and the results they’ve gotten? How did the phrase “own your rep” come about? What has your experience been with intermittent fasting? How do you go about recommending cardio for your clients? What’s one lesson you’ve learned from your training during quarantine? Show Notes: [0:00] Welcome back to MetFlex and Chill! Today’s guest is Bryan Boorstein @bryanboorstein [1:30] If you’re enjoying the show and want to help grow the show please screenshot an episode you love and tag @rachelgregory.cns in your stories or posts  [2:00] Rachel introduces guest Bryan Boorstein @bryanboorstein to the listeners! [2:00] Bryan’s evolved training plan [3:00] A background to how Bryan started in the fitness industry [8:00] Barbell Shrug podcast [9:30] Paragon training methods with Laurie Christine King [11:00] Question: What were some of the negatives you noticed coming from the Crossfit space? [17:00] Question: Can we talk about the psychology of doing less versus more and how that may have changed your training or how you've worked with clients, and the results they’ve gotten? [20:00] Putting intention behind movements  [25:30] Question: How did the phrase “own your rep” come about? [30:00] Question: What has your experience been with intermittent fasting? [34:00] Bryan’s cutting experience in terms of focusing on calories and steps vs. cardio [40:00] Question: How do you go about recommending cardio for your clients? [47:30] Question: What’s one lesson you’ve learned from your training during quarantine? [51:00] “You can make a really light or moderate weight feel really, really heavy.”-B.B [55:30] How to be intentional during workouts and take your ego out of the gym [1:02:30] Eat, Train, Prosper  [1:03:00] Check out more from Bryan on Instagram @bryanboorstein or his website www.evolvedtrainingsystems.com  [1:03:30] Positioning for Improving Exercise Execution: Part 1 | Positioning for Improving Exercise Execution: Part 2 [1:03:30] If you loved this episode please take a second to share it out and tag both @rachelgregory.cns and @bryanboorstein and if you haven’t left a review on iTunes please do to help grow MetFlex and Chill!   --- 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 watch this episode, please visit Rachel’s YouTube channel. Listeners can find Jenny Blake at her website https://jennythenutritionist.com/create-your-shape/ and on Instagram @jennythenutritionist. Jenny is a Licensed Nutritionist who helps active, Type A ladies change their body composition in her program, Create Your Shape. With a background in Crossfit and a Nationally Qualified Bikini competitor, she's learned the strategies to build muscle, decrease body fat, and ultimately change your body shape.  Jenny then applied these strategies to "normal" life, and focused on only doing what's most effective.  Do less, but with more intention is the key to efficiency.  She's helped hundreds of ladies build their shape, understand the strategy, and create a routine to serve them long term. In this episode, we chat about how to work smarter, not harder to get results, how to get the best out of your training program, old diet culture methods and why they don’t work, habit building, and more! "People think, 'I need to do all this extreme stuff' and underestimate the power of just being consistent. That is really how you take it to the next level." Jenny Blake Top Takeaways: Jenny’s five metrics used to optimize health Number one tool used to change your body composition Mindless workouts vs. intentional programming How to strategically improve calorie intake to start seeing results Show Notes: [0:00] Welcome back to MetFlex and Chill! Today is a guest episode with Jenny Blake! [0:30] Few days left to sign up for the Muscle Science For Women Program! [1:00] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on iTunes to help grow the show! Or leave a review on iTunes! [2:00] Rachel introduces guest Jenny Blake @jennythenutritionist to the show! [2:30] Jenny dives into her childhood and how she became passionate about fitness and nutrition [5:00] The vicious cycle of being overworked and underfed  [9:30] Question: In terms of strategies, where do you like to start with your clients? [12:30] Nutritional periodization for long term goals vs. immediate gratification [14:00] Question: What are metrics that you personally use with your clients? [17:00] Increasing calories to actually help achieve your goals! [19:00] How to convince clients to rewire their thinking on diet culture to achieve optimal results [22:30] Question: Can we talk about circuit style training classes and how they can lead to being unproductive when overused to achieve body composition results? [24:30] “I like to think training and working out is serving two different purposes, one to exhaust your lungs, and then to change your body shape and to build muscle.” [26:00] Metabolic adaptation and relative energy deficiency [28:30] Benefits of recovery mode [30:00] Intentional programming explained and why it's important to follow a progressive, structured program vs. mindless working out or ‘program hopping’  [36:00] Nutrient timing [36:30] How to work smarter not harder [42:30] Goals and how to finetune your physique [45:00] “We start to think that consistency is on the same level as perfection when it’s actually the opposite.” Rachel [45:00] Habit building to create a lifestyle you can adhere to [47:30] “If you take three weeks and actually think about the math problem, and divide those three weeks, your body represents months and weeks of what you've done beforehand, not just the day before or that day.” Jenny [53:30] Check out Jenny’s programs at https://jennythenutritionist.com/create-your-shape/ and on Instagram @jennythenutritionist [53:30] Last chance to sign up for the Muscle Science For Women program! --- 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.).

A deep dive into possible foot compensations They say when the foot hits the ground, everything changes, but what if your feet hit the ground in all types of wonky ways? There seems like a bazillion different foot presentations: Flat feet High arches Bunions Plantarflexed first rays Oh my! We haven't even talked about how the rest of the body can influence these strategies. YIKES. Is there a way to make the feet ridiculously simple? I think so! Really, all you have to do is restore the two “normal” strategies of the feet, and that can lead to profound effects on any weird foot stuff you may see. What are they? Check out Movement Debrief Episode 149 below to find out! Watch the video here for your viewing pleasure. If you want to watch these live, add me on Instagram. Show notes Check out Human Matrix promo video here Here are some testimonials for the class Want to sign up? Click on the following locations below: May 29th-30th, 2021 Boston, MA (Early bird ends April 25th at 11:55 pm!) August 14th-15th, 2021, Ann Arbor, MI (Early bird ends July 18th at 11:55 pm!) September 25th-26th, 2021, Wyckoff, NJ (Early bird ends August 22nd at 11:55 pm) October 23rd-24th, Philadelphia, PA (Early bird ends September 26th at 11:55pm) November 6th-7th, 2021, Charlotte, NC (Early bird ends October 3rd at 11:55 pm) Montreal, Canada (POSTPONED DUE TO COVID-19) [6 CEUs approved for Athletic Therapists by CATA!] Or check out this little teaser for Human Matrix home study. Best part is if you attend the live course you'll get this bad boy for free! (Release date not known yet :( Here is a signup for my newsletter to get nearly 5 hours and 50 pages of content, access to my free breathing and body mechanics course, a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies.   Bill Hartman - Daddy-O Pops, my mentor and one of the top people I go to for all things biomechanics Lateral wedges from Foot MGMT - These are the wedges I'll put in shoes to drive calcaneal position Ipsilateral Hip Abductor Weakness After Inversion Ankle Sprain - A great study that shows the link between the ankle and the hip  Which Limitations to Treat First? - This post goes into how to attack movement compensations in the most efficient manner possible.  Pathogenesis of Hallux Valgus - This article outlines the biomechanics involved with bunions Belly Breathing, Cramping, and Exhales – Movement Debrief Episode 77 - Here is where I talk about cramping and some potential reasons Foot compensatory strategies  Question: Can you talk about different foot presentations as compensatory strategies? Watch the answer here. Answer: Well before we talk about foot compensations, why don't we first talk about foot...normalsations? Ooh, I like that. Could be the word of 2021! There are three different foot orientations that correspond with the three different phases of gait: Initial contact Midstance Propulsion Here are the characteristics of each foot position in each phase: Joint Initial Contact Midstance Propulsion Talocrural Plantarflexing Dorsiflexing Dorsiflexed Subtalar Inversion Eversion Inversion Midtarsal Supinated Pronated Supinated First Ray Slight plantarflexed Dorsiflexed Plantarflexed Big Toe Dorsiflexed Plantarflexed Dorsiflexed What we want to ensure is that our fellow fam can express all of these available movement options both passively and with their desired terminal task. On the low end, this could be walking. On the high end, this could be a cut.  How would you know what to look for?...Wait for it.... I'M GLAD YOU ASKED!!!! We'd simply first test to see what range of motions are available.  You'll want to peep the following areas: Ankle range of motion Big toe range of motion Midfoot flexibility standing posture Dynamic activities (gait and relevant activities)  Although I'm typically not the biggest fan of using static postures as an assessment piece, feet are the one exception to the rule. Seeing how the foot can organize on the ground can be quite telling as to what compensatory strategies one may be biased to. However, they cannot tell the whole story, and that's why range of motion testing is so useful. For example, it's not uncommon for the calcaneus to appear as though it's everted in the standing position. However, there have been many times that I've tested these fine fam on the table, only to find out their eversion range of motion is LOL status. In fact, I would argue that this compensatory strategy is one of the most commonly seen (and missed). More on that later ;)  If you only looked at standing foot posture, you wouldn't be able to appreciate the subtle difference, and your fam would trick the snot outta you. Those pesky supreme clientele :)  Common foot compensations Most foot compensations basically involve a person having a bias towards one extreme of a given range, and a subsequent inability to hit the opposing range.  Although there are many foot compensations that we can see, I'll go into the three most common variations that I run into: The supinated foot [caption id="attachment_13903" align="alignnone" width="810"] Notice the high arch, the space between the toes, and how "centered" the heel is.[/caption] This is a situation where the foot is in that initial contact position/propulsion phase, so you'll see the following things: Inverted calcaneus (with a loss of passive eversion) Supinated midtarsal joint (high arch) plantarflexed first ray (there is often a space between the first and second toe) In terms of differences between initial contact and propulsive feet positions, Daddy-O Pops Bill Hartman does a great job explaining the difference here. the pronated foot [caption id="attachment_13904" align="alignnone" width="810"] Look at the everted calcaneus, flatness of the arch, and how close together the toes are.[/caption] This is essentially a foot in midstance orientation, with the following findings: Everted calcaneus Pronated midtarsal joint (low arch/flat feet) Dorsiflexed first ray (first and second to are often bunched together) Secondary foot compensations In the previous two compensatory strategies, you basically have the same general movement happening throughout the foot complex: either pronation or supination. Any other compensatory strategy typically involves a counterrotation in the opposing direction. So if the calcaneus is inverted, you may see pronation-based compensations in the remaining parts of the foot: mid-tarsal joint, first ray, big toe, etc. Vice versa with the everted calcaneus: supinatory-based movements. These actions could occur at one joint or multiple.  The most common compensation that I see/worry about:  The inverted calcaneus with a pronated mid-tarsal joint [caption id="attachment_13905" align="alignnone" width="810"] You can see how the calcaneus looks everted, and the toes are a bit closer together compared to our supinated foot model.[/caption] This one will trick the F out of you, fam. Because it will appear that the calcaneus is everted, but it's not.  What's happening instead is the midfoot pronates, which drags the calcaneus towards eversion, but it never really gets there. How do I know this? This foot type has a loss of passive calcaneal eversion. If I can't evert the calcaneus, then the calcaneus cannot be everted. Instead, it gets dragged towards eversion, creating a twist between the subtalar joint and midtarsal joint; problems potentially ensue. Here are the common findings with this presentation: Externally rotated tibia Internally rotated femur at the knee joint Decreased calcaneal eversion Loss of big toe extension The most important component of restoring foot dynamics So there can be several different compensatory strategies that happen at the feet that can make assessment be TOTALLY HARD. But you know me, fam, I want to make the foot RIDICULULOSULY SIMPLE for you. What is the most important foot movement to address when it comes to restoring movement options? Priority #1: Restore calcaneus dynamics Yes folks. Getting the calcaneus to invert and evert can restore most of the foot/ankle movement options you see limited. If you see an inverted calcaneus, drive calcaneal eversion. You do this by cueing inside heel contact. The supine cross-connect is a great starting point for this movement if you are working with a narrow infrasternal angle.  If you have someone with a wide infrasternal angle, you can use the supine hip extension with overhead reach. If you see an everted calcaneus, drive calcaneal inversion. You do this by cueing outside heel contact. One of my go-to moves is to either perform high-depth squats to drive this position. Or a posterior hip stretch. How to increase foot and ankle range of motion   Question: I would like to know what drives more supination, pronation, dorsiflexion, and plantarflexion of the ankles? because I have high arches but externally rotated feet, and more exhalation seems to increase even more the height of the arches so that the bones and veins protrude at the top side.  Watch the answer here. Answer: Alright alright. Your foot and ankle dynamics are whack, how do I make that better, Zac? Well fam, we need to dive into what corresponding lower extremity movement occur with each of the respective foot and ankle actions discussed. Because if you move your foot into various positions, and you keep going...and going...and going...a relative motion will occur at the femur, pelvis, etc. Conversely, you can drive particular motions up the chain to place the foot where you need it. Let's make life easy for you. Here is a super simple table that illustrates what movements are associated with various foot actions (like the store, but better prices ;) Foot/ankle movement Corresponding relative hip motion Dorsiflexion Flexion Plantarflexion Extension Inversion/supination adduction Eversion/pronation abduction **This table assumes primary compensations, no secondary compensations. More on that later Now that you've seen my table, let's apply the F out of it and look at some moves that apply this concept: Dorsiflexion Squats are my de facto move to increase ankle dorsiflexion. Plantarflexion Although plantarflexion restrictions are a bit rare, getting hip extension is the major key to increasing this. You want to try and get towards end-range hip extension while keeping the stack if you can. The supine cross-connect mentioned above is actually a great choice for this, but if you aren't there yet, start with the wall stride. Supination Adduction for the win. Doing a copenhagen side plank can be money for this. Pronation Driving abduction with lateral squat variations are my go-to. I'd start with the table side stride. Then work toward a lateral squat variation. Untwisting the legs Question: So midstance favors internal rotation, pronation, hamstrings, and anterior gluteus medius. However, it's common that the left foot is already pronated, so why do we often focus on driving internal rotation on the left side?  Watch the answer here. Answer: The reason for this is because we are a bunch of twisted sisters (80's hair included). AND WE AREN'T GONNA TAKE IT! What I mean by that is it's quite common to have a “twist” occurring between the femur and the tibia. That means that the femur will be rotating in one direction, and the tibial will rotate in the opposite direction. This situation causes a mismatch in the common rotational action that this fam is referring to. The most common compensatory pattern in this sense is: Left femoral external rotation with tibial internal rotation and foot pronation Right femoral internal rotation with tibial external rotation and foot supination This presentation will usually see a loss of left internal rotation measures and right external rotation measures. It's this specific presentation where you work on “untwisting” the lower extremities. Basically, you reverse the aforementioned positions: Left: Drive slight foot supination and femoral internal rotation Right: Drive slight foot pronation and femoral external rotation My go-to move, if you can build up to it, is the bottoms-up shifty split squat series. It'll humble you if you get it right. Big toe contraction Question: Should the big toe dig into the ground with any exercise? Answer: Big toe flexion occurs during first ray dorsiflexion, which is a part of midstance. Thus, if you need pronation, you might need a spot of big toe flexion.  Foot and ankle movement tests Question: What movement tests do you use to test feet for compensations?  Answer: Basically, you want to look at all the physiological motions of the foot-ankle complex, which include: Ankle dorsiflexion Ankle plantarflexion Ankle inversion Ankle eversion Big toe extension Big toe extension in dorsiflexion Midtarsal pronation and supination Static foot posture Dynamic foot posture Sum up Loss of foot and ankle dynamics occurs when an individual cannot place the body into a “phase of gait” position. Restoring calcaneal dynamics is the most important factor in restoring foot and ankle movement options.  Relative motions at the hips can be used to drive ankle position If there are twists present in the legs, you must drive counterrotation to restore lower extremity dynamics

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 is a guest on The Low Carb Hustle Podcast where she breaks down why metabolic flexibility should be the ultimate goal, benefits to bumping up calories to bust through a plateau, how to make meal prep a habit, periodizing your year, and more! "If you want to build muscle and you've gone past your ability to recomp, you have to see the scale go up...or else you're not building muscle." Rachel Gregory Top Takeaways: Two important points to address if you’ve been in a chronic deficit and plateaued   How to avoid decision fatigue with meal prepping How to find your maintenance caloric intake and why it matters Strategies for metabolic rehabilitation and reverse dieting  How to optimize being in a building or cutting phase Show Notes: [0:00] Welcome back to MetFlex and Chill! Today’s episode Rachel is a guest on the Low Carb Hustle podcast hosted by Robert Sikes @livesavage, Danny Vega @dannyvega.ms and Adam Schaeuble @lowcarbhustle [0:30] SIGN UP is open for Muscle Science For Women Program [2:00]  If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show!  [3:00] Question: Can you give us a little background and basis for what got you into metabolic flexibility and how that became the pillar of your business? [7:00] Danny and Adam chat about their experience with incorporating carbohydrates into their daily regiment   [10:00] The concept known as ‘eating intuitively’ [11:30] Adam tells a story of his carb addictive nature ;) [13:00] Question: Can you shed some light on why carbs would be beneficial for females? What's happening from a hormonal standpoint that could contribute to there being a need for carbs? [14:00] Relative energy deficiency  [14:30] Triage theory.. Where the most urgent problem gets addressed first [19:30] Meal Prep tips and strategies [23:00] Why putting in the work to find your maintenance calorie intake is so pivotal to make body recomposition improvements [27:30] Strategies for metabolic rehabilitation or reverse dieting [35:30] Gainswave.com   [38:00] Phases of body recomp and why it’s beneficial to go through a building phase and cutting phase  [45:00] Question: What's going to flip the switch when you decide it's time to either maintain or do a cut? [45:30] Benefits to nutritional periodization and why Rachel does it yearly  [48:30] Plans for 2021! [49:00] Muscle Science For Women [53:00] Question: What is the most underrated training exercise that you are currently doing that most people probably should incorporate into their routine? [55:00] Question: How has your life changed since you became Lilo's dog mom? [56:00] Check out www.metflexlife.com for recipes, resources, tips and tricks! Or on IG @rachelgregory.cns [56:00] Muscle Science For Women is now open for SIGN UP! Reserve your spot HERE! --- 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.).

Changing the Way You Frame a Question Can change your PerspectiveWhen negative things happen the first question many people ask is why? I want to suggest an alternative question that gets things moving away from the pain towards progress. 0:00 Good evening and welcome to my humble podcast abode. I am Cocoa Griot, a 50 something who loves to share ideas about life, love, and a host of other topics. You know I'm the owner of several bad habits. It's not easy to admit, but I have a collection of faux pas and missteps that could fill a U haul storage unit. As I get better, I like to give myself a little pat on the back, but I'm not quite there yet. One of the victories, I do want to celebrate this evening is changing questions from why to what. It took me a long time to master this one, even though I had compelling examples of the importance of doing so for years. 0:46 I remember one day after something negative happened, I asked why this happened to me? A friend looked at me and said blankly, why not you? You have to realize you're eligible too. After quietly cursing her out under my breath, I realized she was right. That made me ponder the correct questions to ask after something happened. that I didn't anticipate. When my husband was in high school, he and some friends went joy riding one night, they had a horrific accident. Most of the passengers were thrown from the vehicle. My husband was the only survivor. He did not spend his spare hours asking, Why am I the only survived? He asked God, what do you want me to do with my life? He felt he was left here for a reason. He lived in such a way to find out. Many people do experience survivor's guilt after such a tragic event, but his resilience persisted and helped him to see life in a positive light. Focusing on what, instead of why made him an action oriented person. 1:59 Another example of someone in my life that personified the question of what is my late godmother doctor, doctor, doctor, Moody. I called her that because she had three PhD's. When she was growing up, people didn't know she was dyslexic. Although the term dyslexia had been coined almost 70 years before she was born, not many of her teachers understood her situation. She did not learn to read until she was in eighth grade. She didn't focus on why it took so many years, for her to learn to read. She focused on what she was going to do with the ability once she learned to read. Reading became an incredible passion for her. She devoured books, like we might delight in a delicious meal. The discovery of her learning difference was a springboard to her becoming a teacher. She wanted to help others, as she herself had been held. The power of why over what is astonishing. 03:36 10 years ago, I was on the way to pick up my son from school, and a crushing pain, ran through my head when I was sitting in the parking lot. And one of the other moms came over to talk to me. My face was slumping on one side and my speech was slurred. She screamed, "Oh my God, you've had a stroke." She got me into her car and rushed me to the hospital. I could not put together coherent sentences, and the left side of my body was inoperable. I was panic stricken. I felt like a prisoner in my own body. I just kept thinking, "What can I do to get back to being me?" I did not think about why this happened because I actually knew the answer as to why. I was a ball of continual stress and worry. I worried about everything and everybody. My mission from that day on, was to let go. With the exception of memory lapses from time to time, I am back to normal. I have a clear understanding of the phrase, concentrate on what is in your locus of control. Now, I hope you are in a season of thinking about what instead of why. The outcome will be more positive, and I hope your life in general will be as well. 5:00 Thanks for listening. And as always, I wish you good health, good fortune and good night. Cocoa Griot out!

To watch this episode, please visit Rachel’s YouTube channel. Listeners can find Aaron Straker at his website https://strakernutritionco.com/, and on Instagram @aaron_straker. Aaron Straker is a N.A.S.N. Licensed Primary Sports Nutritionist and a self-described “general iron sports enthusiast.” He prefers a pragmatic approach to nutrition that focuses on simple food selection, the importance of nutrient density, and the importance of objectivity in dieting and reporting.    Operating Straker Nutrition Company, he provides nutrition coaching programs and education on exactly how to leverage nutrition for improving body composition safely and sustainably, by leveraging nutrition periodization phasing. Aaron is passionate about providing sound education and information in the fitness and nutrition space and putting nutrition at the forefront for producing optimal health. In this episode, Aaron and I talk about the most effective ways to pair your exercise selection to your specific goal, common training mistakes, why recovery is the missing piece for a lot of people, measuring intensity of workouts, understanding metabolism and lots more! "You don't build muscle in the gym. The gym and training provides a stimulus that your body then, by means of calories, adequate recovery, stress management, sleep, etc. produces adaptations to...and then the muscle tissue grows." Aaron Straker Top Takeaways: How to choose exercises to ‘work less and gain more’ How to build your training base: machines vs. compound movements Three common nutrition mistakes when building muscle and changing body composition Lifestyle aspects that aren’t sexy but should be a main focus Today’s Questions: What common mistakes do you see clients make in terms of aligning their training to their goals? Can you chat about exercise selection and how you don’t need to always go for heavier weights to build more muscle? How do you prep yourself for being intentional during every single workout? Do you ever recommend your clients train to failure? Why is recovery so important? What are common mistakes you see when it comes to nutrition for prioritizing building muscle and changing your body composition? What's your recommendation on nutrient timing with clients? Can we chat about metabolism and how it's not static, meaning it changes over time? Show Notes: [0:00] Welcome back to MetFlex and Chill! Rachel is back for a guest episode with Aaron Straker! Special announcement of Rachel’s newest collab with Ashleigh Vanhouten @themusclemaven! [0:30] LEARN MORE: Muscle Science For Women [2:00] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show!   [2:30] Rachel welcomes Aaron Straker @aaron_straker back to the show! Episode 29: Aaron Straker: Objective Eating, Setting Realistic Expectations To Match Your Lifestyle and Importance Of Tracking Data [3:00] Aaron gives a brief bio of himself and his nutrition background [3:30] Eat, Train, Prosper  [4:00] Question: Can you speak on your experiences with common mistakes you see that clients make in terms of aligning their training to their goals? [4:30] Common myths around goals and ‘ideal physiques’   [7:00] Question: Can you chat about exercise selection and how you don’t need to always go for heavier weights to build more muscle? [10:30] What is training age? [16:30] Question: Can we touch on your experience of how to prep yourself for being intentional during a workout? [19:00] What is the RIR scale? [23:00] Question: Do you ever recommend your clients to train to failure in any regard? [25:00] Question: Why is it so important that you need to recover? And what have you experienced with that with yourself and your clients? [29:30] Question: What are the top three mistakes that you see when it comes to nutrition for prioritizing building muscle and changing your body composition? [33:30] Question: What's your recommendation on nutrient timing with your clients? [39:00] Protein Range Database  [42:00] Question: Can you break down metabolism and how it's not static, meaning it changes over time? [46:30] You can check Aaron out on his website https://strakernutritionco.com/, on IG @aaron_straker and his podcast: Eat, Train, Prosper [48:30] LEARN MORE: www.metflexlife.com/muscle-science-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.).

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 discusses her experience being in an eight-month building phase, how to embrace being uncomfortable to accomplish a goal, telltale signs it’s time to switch your nutrition/fitness regiment, tools to try during a fat loss phase, the value of increasing your NEAT and more! “I don't rely on motivation to go to the gym, because motivation ebbs and flows day-to-day. So you really shouldn't rely on motivation for anything, really, when it comes to nutrition and training.” Rachel Gregory Top Takeaways: Why it’s important to get out of your comfort zone A sustainable rate of fat loss to shoot for per week Rachel’s recommendation for daily protein intake  Benefits of higher protein during a fat loss phase General time frame for being in a fat loss phase #1 tip to help meal prepping for the week Today’s Questions: What’s the mental game when you cut your calories? I can’t seem to stick with it. If you have body fat to lose, can you just use that to get your gains while in a calorie deficit? Can you explain your workout routine during your building phase? And how often did you eat? Show Notes: [0:00] Welcome back to MetFlex and Chill! Today, Rachel is chatting about her results and takeaways from an 8-month building phase and the her plan for what’s next [1:00] Check out the newest program Muscle Science For Women HERE! [1:30] Episode 103: Muscle Science For Women [2:00] Rachel dives into the beginning of her building phase [4:30] Episode 76: MINI CUTS: What, Why, When, & How?, Episode 86: Mini Cut Results & Review [8:00] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell [11:30] Performance stats from the building phase [14:30] When getting too uncomfortable becomes unproductive   [19:00] What’s next? [20:30] Episode 76: MINI CUTS: What, Why, When, & How? [26:30] Cardio vs. nutrition for fat loss [29:00] Rachel’s timeline for her upcoming fat loss phase [32:30] Question: What’s the mental game when you cut your calories? I can’t seem to stick with it. [35:00] What is decision fatigue? [38:00] Go to metflexlife.com to download your FREE Hunger Hacks Guide [40:30] Benefits to fasting during a fat loss phase [42:30] The 80/20 rule. Did it have a face at some point or grow from the earth at some point? [45:30] Benefits of having someone to hold you accountable.. AKA a coach! [46:30] If you’re interested in one-on-one coaching with Rachel go to www.metflex.com/apply [47:30] Question: If you have body fat to lose can you just use that to get your gains while in a calorie deficit? [48:30] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell, [49:00] Episode 94: Body Recomposition Scenarios, Muscle Mass & Aging, Training With Dumbbells vs. Barbells, and More! and Episode 71: Lose Fat AND Build Muscle with Christopher Barakat [49:30] Question: Can you explain your workout routine during your building phase? And how often did you eat? [50:30] Episode 101: Overtraining & Under eating: Why Your Hard Work Is NOT Paying Off [51:30] Proper Exercise Programming and Planned Movement are Necessary [56:00] If you’re spinning your wheels feel free to reach out rachel@metflexlife.com  [56:30] Muscle Science For Women is going live APRIL 12th! Check it out HERE for more details! THINGS MENTIONED IN THIS EPISODE: Muscle Science For Women is starting APRIL 12th! Go to metflexlife.com to download your FREE Hunger Hacks Guide Proper Exercise Programming and Planned Movement are Necessary To apply for one-on-one coaching with Rachel check out 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.).

Question: Can sulforaphane hurt the thyroid?What I can say is that sulforaphane does generate thiocyanate ions, which do inhibit uptake of iodine into the thyroid and mammary glands. Although that is a matter of the ratio between isothiocyanate, or between thiocyanate ions and iodine. And so in principle, most uses of sulforaphane, in the context of adequate iodine shouldn't be an issue. I believe at some dose you're going to run into a problem with balancing with iodine, especially in people who have marginal iodine status, but I don't have any studies to back up what point that is. But I have seen cases of people where they got brain fog when they were taking sulforaphane and it went away when they took iodine.If you would like to be part of the next live Ask Me Anything About Nutrition, sign up for the CMJ Masterpass, which includes access to these live Zoom sessions, a private discussion group, premium features on all my content, and hundreds of dollars of exclusive discounts. You can sign up at https://chrismasterjohnphd.com/masterpass/ and use the code QANDA to get 10% off the membership for life. From now through March, I will be working full-time on finishing my Vitamins and Minerals 101 book, while reserving a portion of my time for consulting clients. You can pre-order my book at https://chrismasterjohnphd.com/book. You can sign up for a consultation at https://chrismasterjohnphd.com/consultations. DISCLAIMER: I have a PhD in Nutritional Sciences and my expertise is in performing and evaluating nutritional research. I am not a medical doctor and nothing herein is medical advice.

To watch this episode, please visit Rachel’s YouTube channel. Listeners can find Tara Garrison on her website www.taragarrison.com and on Instagram @coachtaragarrison. Tara Garrison is the founder of HIGHER, a luxury health coaching experience for high performers that includes training, nutrition, biohacking and mindset coaching. She has helped many celebrities, professional athletes, and top executives optimize their health.  Tara is also the creator of the popular Keto In & Out System, in which she teaches how to “Do Keto. Not Forever” to optimize metabolism, brain power, athletic performance and physique.  She is the host of the Inside Out Health Podcast, in which she interviews world-class health experts from all over the world, and the co-host of the Kick Ass Life Podcast, alongside author/speaker/coach Elle Russ, a mindset podcast for high performers.  Tara is a mom of four, avid weightlifter, Boston Marathoner and lover of nature. You can find her daily on Instagram as @coachtaragarrison, where she shares the inner workings of her life, health education and motivation.  In this episode, we talk about keto as a tool vs. lifestyle, mindset with food choices, Tara’s bodybuilding prep experience, what ‘toned’ actually means and much more! "I just think it's so beautiful to be able to use the full range of our metabolism. What if we can have carbs and thrive in that environment, and we can also easily switch into ketosis and thrive in that environment. To me, that's using our full potential." Tara Garrison Top Takeaways: Why you should do keto...but not forever Tara shares her experience with keto drawbacks How to recognize if you emotionally attach yourself to food and why it needs to stop Myths and stereotypes around bodybuilding prep Instant gratification vs. long-term gratification Show Notes: [0:00] Welcome back to MetFlex and Chill! Today’s guest is Tara Garrison! [1:00] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show!  [1:30] Rachel introduces guest Tara Garrison @coachtaragarrison to the listeners! [2:00] Tara gives a glimpse into her childhood and also how she gained a passion for her field she is in today: health and fitness [5:30] Taras take on working out ‘smarter not harder’ [7:30] Bodybuilding.com  [8:00] Gymtimidation [9:00] Turning unhealthy motivation into a long term purpose [9:30] “While I was in this unhealthy mindset, I also simultaneously started developing this healthy mindset where I was like, wow, this is really cool what my body can do.” [10:30] Using mindset practices to heal from trauma and unhealthy motivations  [13:00] Question: How did you get into keto? And What was your experience with that? [15:00] Body fat measuring [16:00] Experiencing keto and being in the state of ketosis [20:00] Exploring with gut testing [21:30] KetoCon [22:00] Targeted Keto, Cyclical Keto [26:00] Restrictive mindsets with food [31:30] Question: Can you dive into your bodybuilding prep experience for us and why you decided to give it a shot? [35:00] Pro physiques  [38:30] Instant gratification vs. long term goals [41:00] Question: Can you chat about what it means to be ‘toned’ and why proper fueling and building muscle play a role in that? [51:00] If you want to check out more about Tara you can find her at www.taragarrison.com or on Instagram @coachtaragarrison [52:30] www.metflexlife.com/newsletter [53:00] If you’re interested in other freebies check out www.metflexlife.com for recipes, blog posts, protein guides, and a bunch more! Thanks for listening and see you next time! --- 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 dives into how to change your physique without causing burnout, maximizing your gym time AND recovery time, signs of undereating, setting up a deficit, tracking your NEAT, and much more! “Training too much and consistently being under-recovered will 100% limit your progress.” - Rachel Gregory Today's Questions: I was wondering if you could discuss rest days on your podcast. I’m a female firefighter and some days I don’t have time to work out and I feel tired from lack of sleep and then won’t have the energy to work out following my shift. What is your take on rest days and deload weeks?  Additionally, I have low cortisol as a result of years of firefighting on top of trying to maintain a heavy workout routine 5x a week with some 2-a-days. Sometimes I try to make up for missed workouts at work so I jam it into my days off even if I’m tired from minimal sleep the nights before. So I was wondering if someone with low cortisol would benefit from more rest. I’m finding it hard to be okay with multiple rest days a week and also can tell I’m getting weaker the more I try to spin my wheels and train through fatigue. Where is the line between getting enough NEAT in vs over-resting vs overtraining? Thanks for all your advice! Hey Rachel, can you give a little insight to undereating? How do you know you are undereating (like signs), and what deficit is too much? Top Takeaways: Rest and Recovery: why you need to start prioritizing it How muscle protein synthesis and muscle protein breakdown really work Telltale signs that you're overdoing it in the gym Signs of undereating and how to set up your deficit effectively Show Notes: [0:00] Welcome back to MetFlex and Chill! Rachel dives into a Friday Q&A episode [2:00] Muscle Science for Women is officially launching with Ashleigh Vanhouten!! [2:30] Check out episode 103 with Ashleigh for details all about the program! [3:30] Question: What is your take on rest days and deload weeks? [6:00] Exercise as a stress reliever?  [14:00] Deload weeks [16:00] Where is the line between getting enough NEAT in vs over-resting vs overtraining? [22:00] The Keto For Women Program [23:30] Question: Can you give a little insight to undereating? How do you know you are undereating (like signs), and what deficit is too much? [25:00] Biofeedback Metrics  [34:00] Nutritional Periodization [36:00] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on iTunes to help grow the show! You can also email Rachel@metflexlife.com. Check out Rachel’s resources, recipes, podcast episodes, quick guides and much more at her website www.metflexlife.com THINGS MENTIONED IN THIS EPISODE: Episode 103 with Ashleigh for details all about the program! The Keto For Women Program Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books --- 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 dives into six questions to ask yourself when it comes to protein sources, how to better understand protein quality, comparing plant proteins to animal proteins, complementary proteins, and much more! "Just because you can combine incomplete plant protein sources to get complete proteins, it doesn't mean that they're now equal in quality and bioavailability to animal proteins." Rachel Gregory Today's Question: Can you explain the difference in the quality of protein in foods? I've noticed some nutrition content contains the number of grams of protein and a percentage and then some do not. What does ‘grams’ of protein mean when it comes to weight vs. composition? Top Takeaways: How to understand and ‘score’ protein on the bioavailability index scale a.k.a how easily your body breaks down and absorbs different protein sources  Six questions to ask yourself when choosing protein  Nutrient-dense foods: plants vs. animals and organ meats 90/10 Protein Rule and how to incorporate this into macro counting Show Notes: [0:00] Welcome back to MetFlex and Chill! We have reached 100 Episodes! Thank you!! [0:30] Today’s episode is all things protein! [1:30] Shout out to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February!   [2:30] If you’re interested in Ketobrick meal replacement bars or Livesavage Apparel check them out HERE!  [3:30] Question: Can you explain the difference in the quality of protein in foods? I've noticed some nutrition content contains the number of grams of protein and a percentage and then some do not. [4:00] Amino Acids: Non Essential and Essential [6:30] Essential Amino Acids: leucine, isoleucine, and valine [7:00] #1 Is it a complete or incomplete protein? [9:00] Complementary proteins [9:30] #2 How bioavailable is this protein to my body? [14:00] #3 How calorie-dense is this protein source for the amount I’m getting? [21:00] Nutrient Density Chart [21:30] #5 Does the protein come from a whole food, quality source? [22:00] Whole vs. processed protein sources [26:30]  Episode 43: All Things PROTEIN with Shawn Wells  [27:00] Conventional vs. grass fed vs. grass finished protein [30:00] Wild caught vs. farm raised fish [33:00] #6 How much leucine does the protein source have? [37:30] Nose to tail and benefits to supplementing with collagen [39:30] Question: What does ‘grams’ of protein mean when it comes to weight vs. composition? [42:00] Thank you again to Ketobrick meal replacement bars or Livesavage Apparel for sponsoring February episodes! Check them out HERE!  [42:30] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show!  THINGS MENTIONED IN THIS EPISODE: Thank you to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February!  The Ultimate Protein Cheat Sheet Nutrient Density Chart Episode 43: All Things PROTEIN with Shawn Wells It Takes Guts: A Meat-Eater's Guide to Eating Offal with over 75 Healthy and Delicious Nose-to-Tail Recipes --- 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.).

Question: Can familial hypercholesterolemia be managed without statins? I think there's the general perspective that there's no point in having LDL-C be any higher than 50; therefore, since it doesn't matter, let's provide a sufficient margin of error where we're real confident that getting it down to 100 is great and so why not get it down to 50? If there is any extra protection we get it and we don't lose it. So my point of view would be, I would personally rather use a more conservative target of lowering down to 100 or so where the confidence is actually really high, because I'm not convinced by the lack of confidence that there's no neurological downside to pushing it twice as low as that. So that's my general perspective and if this were me, and it'll never be because I can't for the life of me get my total cholesterol above 160, but if it were me I'd be lowering my dose on that out of precaution on the other side. If you would like to be part of the next live Ask Me Anything About Nutrition, sign up for the CMJ Masterpass, which includes access to these live Zoom sessions, a private discussion group, premium features on all my content, and hundreds of dollars of exclusive discounts. You can sign up at https://chrismasterjohnphd.com/masterpass/ and use the code QANDA to get 10% off the membership for life. From now through March, I will be working full-time on finishing my Vitamins and Minerals 101 book, while reserving a portion of my time for consulting clients. You can pre-order my book at https://chrismasterjohnphd.com/book. You can sign up for a consultation at https://chrismasterjohnphd.com/consultations. DISCLAIMER: I have a PhD in Nutritional Sciences and my expertise is in performing and evaluating nutritional research. I am not a medical doctor and nothing herein is medical advice.

To watch this episode, please visit Rachel’s YouTube channel. Listeners can find Travis Zipper at his website https://traviszipper.com/, and on Instagram @traviszipper Travis Zipper is an Integrative Functional Health Coach with over 6 years of experience working in the Medical Weight Loss, Anti-Aging & Hormone Replacement Therapy realm as well as Health and Macronutrient Coaching and Exercise counseling. In addition, over the past two years, Travis has helped teach and certify health coaches through the Nutritional Coaching Institute as a seminar instructor. In this episode, we’re chatting about the hormone vs. CICO or ‘calories in calories out’ debate, how to optimize body composition during perimenopause and menopause, benefits to increasing your energy flux, probiotics, and more! "Hormones can downregulate when your body senses a stressor. So, when you're eating less for a long period of time (a stressor), your body's like, well, we're not thinking about having sex or reproducing, because we're thinking about surviving." Travis Zipper Top Takeaways: How calorie intake and expenditure affect hormones  Two starting points to focus on when addressing a chronic deficit Benefits of changing your eating window to curve blood sugar spikes The most common symptom most people complain about related to gut health Three tips to focus on to optimize gut health Today’s Questions: CICO vs. Hormone Debate - can you ‘debunk’ this debate for the listeners? If someone has been in a chronic deficit for a long period of time or at a maintenance level that is not optimal, what would you recommend they do to fix that?  Do you use or track biofeedback metrics before using alternate testing with your clients? Can you give the listeners your experiences or common struggles you have seen during menopause/perimenopause stages and body recomposition? What's your experience with metabolic flexibility, especially when it comes to menopause? What is the overall importance of having optimal gut function when we're talking about body composition changes? What would be some symptoms of poor gut health that you've seen most often that need to be addressed? What are three tips or things that you would focus on to improve gut health? Are there any supplements that you recommend or use for yourself, for your clients to optimize gut health?  Show Notes: [0:00] Welcome back to MetFlex and Chill! Rachel announces a pivot to the guest episode schedule and new projects in the works! [1:00] If you have questions you’d love Rachel to dive into on the podcast email her at Rachel@metflexlife.com [2:30] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on iTunes to help grow the show so others can learn more about MetFlex and Chill!    [3:30] Rachel introduces guest Travis Zipper to the listeners [4:00] Travis dives into his clinical background and how it lead him to his passion within the health and fitness industry  [6:30] Question: CICO vs. hormone debate - can you ‘debunk’ this debate for the listeners? [9:30] Question: If someone has been in a chronic deficit for a long period of time or at a maintenance level that is not optimal, what would you recommend they do to fix that?  [10:30] Energy Flux [12:30] The Dutch Test [14:00] Cycle Mapping Test [14:30] Question: Do you use or track biofeedback metrics before using alternate testing with your clients? [19:30] My Fitness Pal and Chronometer [22:30] Question: Can you give the listeners your experiences or common struggles you have seen during menopause/perimenopause stages and body recomposition? [27:00] Question: What's your experience with metabolic flexibility, especially when it comes to menopause? [33:00] Question: What is the overall importance of having optimal gut function when we're talking about body composition changes? [36:00] Question: What would be like some symptoms of poor gut health that you've seen most often that need to be addressed? [38:00] Question: What are three tips or things that you would focus on to improve gut health? [44:30] Question: Are there any supplements that you recommend or use for yourself, for your clients to kind of optimize gut health? [52:30] If you’re interested in learning more about Travis Zipper check him out at www.traviszipper.com, www.in3nutrition.com, and on IG @traviszipper [53:00] Keto For Women DIY program is now open! [53:30] Thanks for listening! If you're enjoying the show please share it out by screenshotting an episode and tagging @rachelgregory.cns OR leave a review on itunes to help grow the show so others can learn more about MetFlex and Chill! --- 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 watch this episode, please visit Rachel’s YouTube channel. Listeners can find Melissa Paris at her website https://www.melissaparisfitness.com/, and on Instagram @melissaparisfitness. Melissa earned certifications in personal training from the National Academy of Sports Medicine, pre and postnatal, CES, integrated flexibility training, and the TRX system. Melissa has competed in many of the bikini divisions of the National Physique Committee. In order to achieve her optimal physical goals for the competition, she went against the grain of traditional dieting ie: whey protein powders, fat burners, carb-cutting, etc. She incorporated techniques from her unique and healthy lifestyle: an all-natural, organic approach to her nutrition regimen. Melissa challenges herself and others that there is another way, a healthier way, to reach their maximum potential. Melissa has trained at the exclusive Reebok Sports Club in Manhattan as well as the CORE club and can be seen teaching her classes all over NYC and the Hamptons. Her list of clientele includes some of the most elite entrepreneurs and CEOs in New York City. She works with each client on an individual basis, focusing on achieving long-term results through challenging and varied workouts, as well as focusing on the positive, self-empowerment, and enjoyment aspects of the process. In this episode, we talk about pre-pregnancy nutrition, debunking pregnancy and postpartum fitness myths, how to strengthen your core postpartum, Melissa’s bodybuilding competition experience and more! "Your body is very smart, it works like a pressure system. So, the best thing you can do postpartum is breath work. Your diaphragm and your pelvic floor work together." Melissa Paris Top Takeaways: Three crucial things to implement to prep your body before a baby  Most effective postpartum core workouts  Rule of thumb for how many extra calories you need during pregnancy Reasons seeing a pelvic floor specialist is a must even if cleared for fitness at 6-8 weeks postpartum Today’s Questions: Are there any specific nutrients that you would say to focus on in that prep phase of pregnancy? Are there any deficiencies that you've seen in your practice with women that they need to be aware of before pregnancy or during?  Can you debunk some of the myths that surround training during pregnancy, and what to look out for during specific trimesters? Are there any specific training exercises you should be doing during that 6-week postpartum period? Can you debunk some of the myths around core training at a postpartum stage? Do you have any tips on stretch marks and loose skin postpartum? Can you tell us about your body building competition experience? Were there any pitfalls from your competition experience? Show Notes: [0:00] Welcome back to MetFlex and Chill! Rachel gives a brief summary of today’s episode with guest Melissa Paris [1:30] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show!  [2:00] Rachel introduces Melissa Paris to the listeners! [2:30] Melissa shares how she found her passion within postpartum health/fitness [5:00] Myths around pregnancy and nutrition [7:30] The Zero Trimester [8:00] Question: Are there any specific nutrients that you would say to focus on in that prep phase of pregnancy? [9:00] Question: Have you ever seen or worked with anyone who's suffered from gestational diabetes or anything like that? [11:00] Question: Are there any deficiencies that you've seen in your practice with women that need to be aware of in terms of whether before pregnancy or during pregnancy? [11:30] Vitamin D  [12:00] Question: Can you debunk some of the myths that surround training during pregnancy, and things to look out for during specific trimesters? [16:00] Diastasis recti [19:00] Question: Are there any training exercises you can be doing during that six week postpartum period? [22:00] Dynamic Neuromuscular Stabilization [22:30] Can you debunk some of the myths around core training at a postpartum stage? [22:30] Turkish Get Up Roll [25:30] Question: Do you have any tips on stretch marks and loose skin postpartum? [27:30] Question: Can you chat about your body building competition experience? [33:30] Question: Were there any pitfalls from your competition experience? [38:30] Iron Maiden [41:00] Question: Is there anything that you've personally changed your mind about in the last year, and why and it can be anything? [44:00] If you want to learn more about Melissa’s programs check her out on Instagram @melissaparisfitness, bells-up.tv and her website https://www.melissaparisfitness.com/ [45:00] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show!  [45:00] Keto For Women DIY program is now live! --- 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.).

FREE Text GuideHighlightsHow to be FUNNY on online gameWIN online game with blueprintsGoofy Game VS Funny GameNotes00:00 - Intro01:06 - Question: Can you convey high status in your bio while being goofy or does goofy equal low status?02:03 - Goofy Game vs. Funny Game 06:12 - How to be FUNNY on online dating sites14:37 - The pros and cons of being cocky-funny21:12 - A PERFECT example of high-value humor24:52 - Intentional vs. Unintentional Goofiness26:06 - Question: What are some ways to get to know a girl's blueprint through online messaging (as opposed to in-person where it's way easier?)26:34 - Figuring out Blueprints: Online vs. Real Life27:40 - How to win online game with profile blueprints31:38 - Using messages to understand blueprint & escalate

To watch this episode, please visit Rachel’s YouTube channel. Listeners can find Dr. Gabrielle Lyon at her website https://drgabriellelyon.com, and on Instagram @drgabriellelyon Dr. Gabrielle Lyon is a Washington University fellowship-trained physician in Nutritional Science and Geriatrics and is board certified in Family Medicine and Osteopathic Manipulation. Her specialty in muscle-centric medicine™ has led her to be featured on “The Doctors”, with published articles in Muscle and Fitness, Women’s Health, Men’s Health, and Harper’s Bazaar. The application of her expertise ranges from brain and thyroid health to lean body mass support and longevity. In her private practice, Dr. Lyon leverages evidence-based medicine and cutting-edge science to restore metabolism, balance hormones, and optimize body composition with the end goal of helping others discover lifelong vitality. In this episode, we talk about prioritizing protein, the differences between protein sources and examples of how they are not created equal, how the time you eat affects your circadian rhythm, if keto is safe during pregnancy and more! "If you are protein forward and you anchor your plate in protein, you're going to have a better ability to satiate yourself, you're much less likely to binge eat or overeat, and you're much more likely to have a favorable metabolic effect." Dr. Gabrielle Lyon Top Takeaways: Recommended amount of daily protein intake per individual Differences between protein sources such as meats, whey, collagen, etc. Benefits of creatine as you age Dr. Lyon’s recommendations on how to find quality supplements Today’s Questions: What is muscle-centric medicine? Can you talk about the main reasons why having/building muscle is so important for overall health? Importance of protein and ideal intake? Why is all protein not created equal? Is it possible to build muscle over the age of 50? If so, what should be the main factors to focus on? Can you discuss the research on higher protein (specifically leucine) when breaking a fast? Why is leucine so important? Does it matter when we eat food (breakfast/lunch/dinner)? Are there ‘good or bad’ foods to eat together? Safety of low-carb/keto diets in pregnancy and effect of OGTT at 28 weeks? What’s a typical day of eating look like for you? What if any supplements would you recommend to include in your kind of every day? Show Notes: [0:00] Welcome back to MetFlex and Chill! Rachel introduces Dr. Gabrielle Lyon to the listeners [0:30] Dr. Gabrielle Lyon gives listeners brief background of how she got to her passion [1:00] Dr. Donald layman [1:30] Question: What is muscle-centric medicine? [3:30] Question: Can you talk about the main reasons why having/building muscle is so important for overall health? [6:00] Question: Importance of protein and ideal intake? [7:30] High Quality Protein: Amino acids, Isoleucine, Beilein, Leucine [9:00] Question: Why is all protein not created equal? [13:30] Bioavailability [14:30] Is it possible to build muscle over the age of 50? If so, what should be the main factors to focus on? [15:00] Physiological phenomenon called: anabolic resistance [20:00] Question: Can you discuss the research on higher protein (specifically leucine) when breaking a fast? [22:00] Question: Why is leucine so important? [24:00] Question: Does it matter when we eat food? (breakfast/lunch/dinner)? Are there ‘good or bad’ foods to eat together? [29:00] Question: Safety of low-carb/keto diets in pregnancy and effect of OGTT at 28 weeks? [31:00] Question: What’s a typical day of eating look like for you? [34:30] Question: What if any supplements would you recommend to include in your kind of every day? [36:00] Question: Is there anything you’ve changed your mind about in the last year? And why? [38:00] If you want to see more of Dr. Gabrielle’s content check her out on Instagram @drgabriellelyon on youtube at Dr. Gabrielle Lyon [40:06] End --- 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 watch this episode, please visit Rachel’s YouTube channel. Listeners can find Todd White at his website www.dryfarmwines.com, and on Instagram @dryfarmwines  After 15 years in the wine business, Todd’s life is dedicated to educating and helping people make better choices about food, nutrition, and how they think about consuming alcohol. As the founder of Dry Farm Wines, a writer, speaker, and a leader in the organic/Natural Wine movement, he has widely educated communities on conscious consumption. Dry Farm Wines sources pure Natural Wines and lab tests them to ensure each bottle is sugar free (0-0.15g per glass), lower in sulfites, and lower in alcohol (under 12.5% alc/vol). The wines are friendly to low carb, Paleo, ketogenic, and low sugar diets. Dry Farm Wines is dedicated to supporting small natural growers, currently sourcing from 600 family farmers who preserve 87,000 acres of organic vineyards and save 1.4 billion gallons of water annually by not irrigating their vines. They vet each grower’s practice and support those who focus on regenerative farming, biodiversity, hand harvesting, and the absence of industrial additives. Dry Farm Wines is proud to be the largest Natural Wine merchant in the world, bringing awareness to Natural Wine consumption and supporting farmers who honor the soil. In this episode, we talk about differences in natural, organic and conventional wines, how red wine actually gets its color, reasons sugar is left in conventional wines and more! "There are 76 additives approved by the FDA for the use of winemaking. And the reason that most consumers don't know about these additives, is because the wine industry has spent millions of dollars in lobbying money to keep wine contents labeling off of bottles." Todd White Top Takeaways: Todd explains the difference between natural wines, organic wines and conventional wines The reason irrigation is not used at dry farm wines Why conventional wine bottles don’t have nutritional labels Three attributes that make a natural wine A common myth about red wine debunked  Today’s Questions: What does the term ‘dry farm’ mean? What are the differences between your wines and the average, commercial wines? Do your wines have lower levels of histamines than other wines? Do you sell the bottles individually at local stores? What’s the difference between your wines and companies like FitVine?  Show Notes: [0:00] Welcome back to the show! Rachel gives a brief breakdown about today’s episode surround alcohol, specifically wine [2:00] Rachel introduces Todd White to the listeners! [2:30] Todd dives into his experience of ‘biohacking’ [6:00] Additives in traditional bought wines [12:00] Question: Can you start with explaining what the term ‘dry farm’ means? [17:00] Natural wines versus conventional wines [32:00] Question: Can you chat about some of the major differences between your wines and average, commercial wines? [37:00] FDA government approved additives  [41:00] Question: Do your wines have lower levels of histamines than the average wines? [43:30] Question: Do you sell the bottles individually at local stores? [45:00] Todd shares where you can find natural wine if you don't buy it from them [46:30] Raisin  [48:30] For a penny you can grab a bottle of dry farm wines to try! [51:00] Question: What is the difference between your wines and companies like FitVine?  [53:30] Question: Is there anything that you've personally changed your mind about in the last year? And why? [56:30] If you’re interested in checking out Dry Farm Wines and receiving a penny bottle in your first order, go to dryfarmwines.com/metflexlife  [56:30] Listeners can find Todd White at his website www.dryfarmwines.com, and on Instagram @dryfarmwines  [57:30] If you’re interested in checking out Dry Farm Wines and receiving a penny bottle in your first order, go to dryfarmwines.com/metflexlife  [58:30] If you’re enjoying the show please share and tag @rachelgregory.cns on social media or head over to itunes and leave a review to help grow the show and share feedback!    [59:00] Check out www.metflexlife.com for all nutrition tips, recipes, programs and other free content available!  --- 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.).

Episode 7: “Take Control of Your Boundaries” What are boundaries?  Tangibles Physical ExamplesMoat with alligators Property signs Intangibles This is where leadership lies.   Why is it important for leaders to have boundaries?  Boundaries define us. What is me, and what is not me?What are the things that you are all about? Your followers need to know what you stand for. You need to know your responsibilities.  When you take responsibility for your life, your life opens up to new options and choices. What is at stake if no boundaries exist?  ConfusionWhen boundaries do not exist, we become confused as to what we are responsible for. Leadership Not knowing boundaries as a leader is even worse, because your people depend on your decisions for their well-being. As leaders we carry the burdens of others. And that in itself is a very huge responsibility. Leaders must learn how to carry their own burdens first, so that they can deal with the burdens of others.  If we decide to deal with our burdens, then we can open ourselves up to others to help them with theirs.  Boundaries help us know how to carry them (burdens) in a way that is helpful to others, but not debilitating to us.    What are some boundaries every leader should have in place?  TimeTime is our most precious commodity.  You can lose money and get back. You can lose possessions and get them back. You can’t lose time and get it back.  The only thing that matters is the people in your life.  Consequences: All leaders think in terms of return on investment. But I’m not talking about money, again I’m talking about people and influence.  Think of consequences in terms of a fence on your property. These imaginary fences help us to understand one another in terms of the seriousness of trespassing on certain parts of life.  These fences teach us to live according to specific values and live our own lives based on our belief systems and what we are willing to fight for and guard and protect.  REFLECTION QUESTIONS:  What are you willing to fight for, guard, and protect?  How do you bring people along on that journey with you?  What are you as a leader going to help others understand in terms of boundaries to help the organization you are in and take those relationships to the next level?   How do you know which boundaries are useful or necessary?  Define boundaries that are going to: Make your life easier to understand  Help you make better decisions.  That’s what people who follow you are expecting you to do. They expect you to make correct directional decisions and make their lives better. QUESTION: Can someone determine appropriate boundaries alone?  ANSWER: No, you can’t.  As leaders, we have to remember that we don’t do anything alone. That’s what leadership is. It’s doing life with other people.  REFLECTION QUESTION: Who in your life is helping you find the leadership boundaries? When you don’t have boundaries you continually push people away.  If you don’t say “no” to the good, how will you know when the great comes along?  “Busy” is not a badge of honor. The last thing that your people want to hear when they come to you, as their leader, is that you are too busy to help them fix their own problems.  Leaders fix problems, but more importantly, “leaders are dealers in hope”. -  Benjamin Disraeli  REFLECTION QUESTION: Are you a dealer in hope?    MO’s Final Thoughts:  Do your best to create boundaries so that your people know what you stand for and how they can reach out to you as a leader to make their lives better.  Book Recommendation: Boundaries, Cloud & Townsend  Get Coaching: www.risingtideleadership.com   Special thanks to: –––––––––––––––––––––––––––––– Work it out by LiQWYD https://soundcloud.com/liqwyd, Creative Commons — Attribution 3.0 Unported — CC BY 3.0, Free Download / Stream: https://bit.ly/l_work-it-out, Music promoted by Audio Library https://youtu.be/erSmdVocHO0 ––––––––––––––––––––––––––––––

Lion lessons has returned with a little mushiness and Gazza doesn’t answer the question submitted you ou. QUESTION Can you tell if a woman will cheat just by looking at her?I know right! Join us for this shorty but goody. Support the show (https://www.patreon.com/TheMermaidandTheLion)

To watch this episode, please visit Rachel’s YouTube channel. Listeners can find Dr. Anthony Jay on instagram @anthonygjay Dr. Anthony Jay is the President and CEO of AJ Consulting Company, LLC, which specializes in scientific consulting, speaking, and personalized DNA analysis. He earned his Ph.D. in Biochemistry from Boston University School of Medicine and his B.A. with a double major in Biology and Theology from Ave Maria University in Florida. Dr. Anthony is also a husband and father, avid outdoorsman, scientist, and bestselling author of the book Estrogeneration: How Estrogenics Are Making You Fat, Sick, and Infertile.  In this episode, we talk about issues with excessive artificial estrogens, BPA, sunscreens, effects from phthalates, benefits to higher testosterone levels for muscle building and fat loss, and more! "China has stricter regulations than America on a number of these artificial estrogens. And for sure, Europe has far stricter regulations on these chemicals as well...especially when you look into the personal care product realm." Dr. Anthony Jay Top Takeaways: Benefits to having optimal levels of estrogen and testosterone  Dr. Jay clears up the confusion around BPA Two main products to look at when starting to eliminate estrogens Dr. Jay’s opinion on the COVID-19 Vaccine  Today’s Questions: What does the term estrogenics mean? How does estrogen work in the body? Why would it be an issue to have excess estrogen or artificial estrogens in the body? What would an ideal ratio of testosterone be for women and men? What are the health consequences around BPA and plastics? Are there any practical tips that you could give to the listeners on how to start reducing these chemicals in daily life? How do you know if your testosterone receptors are not working properly? Can excess artificial estrogen cause issues with fat loss and muscle building? What’s your opinion on the COVID-19 vaccine? Show Notes: [0:00] Welcome back to MetFlex and Chill! Today’s guest is Dr. Anthony Jay @anthonygjay [0:30] Estrogeneration: How Estrogenics Are Making You Fat, Sick, and Infertile [3:00] If you’re enjoying the show please share and tag @rachelgregory.cns on social media!   [4:00] Rachel introduces Dr. Anthony Jay @anthonygjay to the listeners! [4:30] Dr. Anthony Jay dives into his background  [6:30] Question: What does the term estrogenics mean? [10:00] Question: How does estrogen work in the body? And why would it be an issue to have excess estrogen or artificial estrogens in the body? [14:30] Question: What would an ideal ratio of testosterone be for women and men? [21:00] Estrogeneration: How Estrogenics Are Making You Fat, Sick, and Infertile [22:00] Question: What are the health consequences around BPA and plastics? [27:30] Question: Are there any practical tips that you could give to the listeners on how to start reducing these chemicals in daily life? [28:00] AJ Consulting Company [30:30] Phthalates [35:00] 4-methylbenzylidene camphor [36:30] Question: How do you know if your testosterone receptors are not working properly? [39:30] Question: Can excess artificial estrogen cause issues with fat loss and muscle building? [47:30] Question: What’s your opinion on the COVID-19 vaccine? [56:00] Question: Is there anything in the last year that you've changed your mind about? And Why? [1:00:30] PART I: ARKANSAS HOG HUNTING! PART II: ARKANSAS HOG HUNTING! [1:01:00] Check out more from Dr. Anthony Jay on instagram @anthonygjay and his website www.ajconsultingcompany.com [1:01:30] Thanks for listening to another episode on MetFlex and Chill!  [1:02:00] If you’re enjoying the show please share and tag @rachelgregory.cns on social media or head over to itunes and leave a review to help grow the show and share feedback!    --- 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 watch this episode, please visit Rachel’s YouTube channel. Listeners can find Craig Emmerich at his website Mariamindbodyhealth.com, Keto-adapted.com, and on Instagram craig_emmerich. Craig Emmerich graduated in Electrical Engineering and has spent the last 15 plus years researching nutrition and working with thousands of clients alongside his wife Maria Emmerich. He is an international best selling author of “Keto: The Complete Guide” and “The Carnivore Cookbook”. He uses his knowledge of how our bodies work to help clients heal and lose weight leveraging their biology to make it easy. In this episode, we talk about Craigs experience using nutrition to manage lyme disease, the evolution of the ketogenic diet, benefits of PSMF days vs. fasting, bulletproof coffee, and more! "Insulin by itself is not something to fear. You shouldn't fear spiking insulin. You want it to be transient and come back down as part of the normal process." Craig Emmerich Top Takeaways: Benefits to using carnivore as a tool Higher protein keto diet vs. standard keto diet Craigs breakdown looking at protein as a building block Mis-education around foods that carry the most nutrients   Today’s Questions: Can you talk about how your nutrition has helped you deal with lyme disease? Can you talk about your experience using the standard keto diet versus a higher protein keto approach for yourself, and your clients? Is there any point in time working with your clients that you introduce more carbs depending on their activity level? How do you and Maria utilize PSMF days in your practice? Do you have any caps on how many PSMF days you have clients incorporate? Do you incorporate fasting for your clients aside from PSMF days? Have you seen women struggle more staying strict keto or carnivore? Show Notes: [0:00] Welcome back to MetFlex and Chill! Rachel introduces Craig Emmerich craig_emmerich to the listeners [0:30] Craig gives a brief bio about his journey after his wife Maria discovered the ketogenic lifestyle  [5:00] Question: Can you touch on how your nutrition has helped you with dealing with lyme disease? [8:00] Igenex test, Charlene Anderson  [9:30] The Carnivore Cookbook [14:00] Question: Can you talk about your experience using the standard keto diet versus a  higher protein keto approach for yourself, and your clients? [15:30] Protein Sparing Modified Fast [18:30] Question: Is there any point in time working with your clients that you introduce more carbs depending on their activity level?  [19:00] Zach Bitter [19:30] Michael McKnight Runs 100-miles on Zero Calories [24:00] Question: How do you and Maria utilize PSMF days in your practice? [25:00] The Art of Fat Loss [29:00] Question: Do you have any caps on how many PSMF days you have clients incorporate? [31:30] Question: Do you incorporate fasting for your clients aside from PSMF days? [37:30] Question: Have you seen women struggle more staying strict keto or carnivore?  [39:30] Question: Is there anything that you've changed your mind about in the past year? [49:30] End Your Carb Confusion: A Simple Guide to Customize Your Carb Intake for Optimal Health, The Art of Fat Loss [50:00] Check out Rachel’s FREE Guide to Hunger Hacks HERE [50:30] You can find Craig Emmerich at his website Mariamindbodyhealth.com, Keto-adapted.com, and on Instagram craig_emmerich [51:00] End --- 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 watch this episode, please visit Rachel’s YouTube channel. Listeners can find Sam Miller at his website www.sammillerscience.com, www.metabolismblueprint.com , and on Instagram @sammillerscience. After a life changing traumatic brain injury, Sam has spent the last 14 years separating the truth from the garbage, and sharing his quest for health, fitness and nutrition knowledge with the world. Sam built his reputation as an online coach, educator, and mentor dedicated to providing simple, yet strategic ways to amplify your results either as a coach or in your own transformation. Sam has been featured as a 2x Fortune 500 Speaker at companies like Linkedin. He has also been a masterclass instructor for top certifications like Nutritional Coaching Institute and in 2019 alone, Sam guided and mentored 200+ coaches. In addition to his practical coaching and mentorship experience he has been featured as a contributor, content creator, or guest for brands like Barbell Shrugged, T-Nation, Elite FTS, Next Level Human, and the Primal Health Coach Institute! In this episode, we dive into gut health basics, how to choose digestive enzymes, importance of slowing down to eat, at home gut health and food sensitivity tests, ‘leaky gut’ explained and more! "We want to make sure we get into a parasympathetic state because digestion begins even before we actually swallow food." Sam Miller Top Takeaways: Three areas to focus on to improve gut health Fiber supplementation vs. fiber from whole foods Sam’s recommendation before purchasing a gut health testing kit  How to find a quality fish oil supplement Today’s Questions: What’s the best way to figure out how much fiber you need? Can you explain the difference between getting fiber from supplements versus whole foods and what issues might come along with that?  Do you have a checklist you go through to address things like sleep, water intake, and stress? There's a lot of new testing available these days in terms of things like gut testing and food sensitivity testing. Do you have any opinions on those or experience with any of those tests? What do you recommend for fluid intake while you're eating? What are digestive enzymes and what do you look for in them? How do you choose which one you would use? What are your thoughts on over-the-counter meds like pepto bismol? What’s your opinion on food sensitivity tests? What is FODMAP? What supplements are useful to help heal the gut lining? What’s your recommendation on finding a quality fish oil supplement?  Show Notes: [0:00] Welcome back to MetFlex and Chill and to 2021! [0:30] How to pivot some negative thoughts around 2020 [1:30] Today’s episode is a repeat guest from Episode 75: All Things METABOLISM with Sam Miller [2:30] Rachel has a few one-on-one spots left if interested! Check that out HERE! [3:00] If you have any questions please reach out Rachel@metflexlife.com and if you want to help spread the word about this show please tag Rachel on instagram @rachelgregory.cns  [4:00] Rachel introduces Sam Miller @sammillerscience back on the show! [4:30] Episode 75: All Things METABOLISM with Sam Miller [10:00] Question: What’s the best way to figure out how much fiber you need? [16:00] Question: Can you explain the difference of getting fiber from supplements versus whole foods and what issues might come along with that?  [16:30] Metamucil [17:30] Episode 75: All Things METABOLISM with Sam Miller [18:30] Question: Do you have a checklist you go through to address things like sleep, water intake, and stress? [19:00] The concept of SHREDS [21:30] Question: There's a lot of new testing available these days in terms of things like gut testing, and food sensitivity testing. Do you have any opinions on those or experience with any of those tests? [27:00] Question: What do you recommend for fluid intake while you're eating? [29:30] Question: What are digestive enzymes? And what do you look for in them? So how do you choose which one you would use? [32:30] Episode 12: Pre-Workout Nutrition, Testing for Low Stomach Acid, and the Truth About Spiked Seltzer [34:00] Intestinal Permeability [39:30] Question: What are your thoughts on over-the-counter meds like pepto bismol?  [42:00] Question: What’s your opinion on food sensitivity tests? And what have you found in your own research about them? [45:00] Question: What is a fodmap? [51:30] Recap of the episode [56:00] Question: What supplements are useful to help heal gut lining? [58:00] Question: What’s your recommendation on finding a quality fish oil supplement? [1:02:00] You can find Sam on his website at www.sammillerscience.com and IG @sammillerscience or from Episode 75: All Things METABOLISM with Sam Miller [1:03:30] End [1:03:30] I hope you enjoyed that episode! If you have any questions about it please email rachel@metflexlife.com  [1:04:00] Visit www.metflexlife.com for any of Rachel’s workout and nutrition programs and if you want to apply for one-on-one coaching go to www.metflexlife.com/apply [1:05:00] www.metflexlife.com/newsletter --- 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.).

Question: Can protein replete glycogen on a low-carb diet?Yes, it's possible. And I don't know exactly what the dosing is, but I think it's totally possible. It comes at the risk, I don't want to say risk, but at the downside of creating a lot more ammonia. But I think it's quite possible. I think it was Master Nutrition, Energy Metabolism, Lesson 17, it was the one on the evidence around low-carb and athletic performance. And if you look at the studies suggesting low-carb does not compromise athletic performance, the diets are much higher protein than the diets that suggest that it does compromise athletic performance for glycogen levels. And so, I think on a low-carb diet protein is going to probably be a very critical determinant of glycogen levels.If you would like to be part of the next live Ask Me Anything About Nutrition, sign up for the CMJ Masterpass, which includes access to these live Zoom sessions, a private discussion group, premium features on all my content, and hundreds of dollars of exclusive discounts. You can sign up at https://chrismasterjohnphd.com/masterpass/ and use the code QANDA to get 10% off the membership for life. For the remainder of 2020, I will be working full-time on finishing my Vitamins and Minerals 101 book, while reserving a portion of my time for consulting clients. You can pre-order my book at https://chrismasterjohnphd.com/book. You can sign up for a consultation at https://chrismasterjohnphd.com/consultations. DISCLAIMER: I have a PhD in Nutritional Sciences and my expertise is in performing and evaluating nutritional research. I am not a medical doctor and nothing herein is medical advice.

To watch this episode, please visit Rachel’s YouTube channel. Listeners can find Sam Miller at his website www.sammillerscience.com, www.metabolismblueprint.com , and on Instagram @sammillerscience. After a life changing traumatic brain injury, Sam has spent the last 14 years separating the truth from the garbage, and sharing his quest for health, fitness and nutrition knowledge with the world. Sam built his reputation as an online coach, educator, and mentor dedicated to providing simple, yet strategic ways to amplify your results either as a coach or in your own transformation. Sam has been featured as a 2x Fortune 500 Speaker at companies like Linkedin. He has also been a masterclass instructor for top certifications like Nutritional Coaching Institute and in 2019 alone, Sam guided and mentored 200+ coaches. In addition to his practical coaching and mentorship experience he has been featured as a contributor, content creator, or guest for brands like Barbell Shrugged, T-Nation, Elite FTS, Next Level Human, and the Primal Health Coach Institute! In this episode, we’re talking all about metabolism, possible downfalls of being in a chronic deficit, a concept known as SHREDS, incorporating destressors outside of exercise and more! "Metabolism is something that we can change based on inputs in our life and in our environment." Sam Miller Top Takeaways: The five F’s of adaptive physiology Sam’s seven pillars of transformation A break down of the concept called SHREDS A tip on how to manifest positive affirmations Today’s Questions: How would you define or explain what metabolism is in simple terms? Can you explain what the term adaptive physiology means? How would you respond to someone who thinks their metabolism is ‘broken’? Can you speak to some of the hormones that may be adapting or down regulating in a chronic deficit? Can you talk to the benefits of carbohydrates for someone who's maybe in a very stressed out state or at a plateau in terms of not being able to see the results that they want? Is there a threshold for fat intake? How do you go about setting protein intake for individuals? Is there anything that you personally do on a daily basis? A specific morning routine, meditation, journaling, anything like that? Show Notes: [0:00] Welcome back to MetFlex and Chill! Rachel chats briefly about episode guest  Sam Miller @sammillerscience  [1:30] If you are enjoying the episode please take a screenshot and tag @rachelgregory.cns and if you’d like to watch the episode check out Rachel’s YouTube Channel HERE!  [2:00] Rachel introduces Sam Miller @sammillerscience to the listeners! [3:00] Sam dives into a brief background and how he got into the nutrition and fitness space [5:30] Question: How would you define or explain what metabolism is? [8:00] Question: Can you explain what the term adaptive physiology means? [13:30] Question: How would you respond to someone who thinks their metabolism is ‘broken’? [16:30] The concept of SHREDS [20:30] Question: Can you speak to some of the hormones that may be adapting or down regulating to being in a chronic deficit? [28:30] Question: Can you talk to the benefits of carbohydrates for someone who's maybe in a very stressed out state or at a plateau in terms of not being able to see the results that they want? [34:00] Question: Is there a threshold for fat intake? [39:30] Question: How do you go about setting protein? [45:00] Cortisol and this concept of drains and charges [50:00] Question: Is there anything that you personally do on a daily basis that charges you like a specific morning routine, meditation, journaling, anything like that? [56:30] Question: Is there anything that you've changed your mind about in the last year and why?  [59:30] You can find Sam on his website at www.sammillerscience.com and IG @sammillerscience [1:01:30] If you’re interested in checking out the Friday Flex and want to subscribe to it check out www.metflexlife.com/newsletter --- 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.).

Question: Can carnitine be used for fatty liver instead of choline? The role of choline and the role of carnitine have nothing to do with one another. Choline is going to help move fat out of the liver. Carnitine is going to help fat get into the mitochondria to be burned for energy. So, first of all, I think one thing that’s important to note is that you're gonna get more bang for the buck by fixing the things that are wrong rather than pulling on levers that are working perfectly fine.  If you would like to be part of the next live Ask Me Anything About Nutrition, sign up for the CMJ Masterpass, which includes access to these live Zoom sessions, a private discussion group, premium features on all my content, and hundreds of dollars of exclusive discounts. You can sign up at https://chrismasterjohnphd.com/masterpass/ and use the code QANDA to get 10% off the membership for life. For the remainder of 2020, I will be working full-time on finishing my Vitamins and Minerals 101 book, while reserving a portion of my time for consulting clients. You can pre-order my book at https://chrismasterjohnphd.com/book. You can sign up for a consultation at https://chrismasterjohnphd.com/consultations  DISCLAIMER: I have a PhD in Nutritional Sciences and my expertise is in performing and evaluating nutritional research. I am not a medical doctor and nothing herein is medical advice.

To watch this episode, please visit Rachel’s YouTube channel. Listeners can find Brendan Ruh at his website scmedicinals.com and santacruzpaleo.com on Instagram @santacruzmedicinals and @santacruzpaleo_. Brendan Ruh is the founder of Santa Cruz Medicinals and Santa Cruz Paleo. While studying Medical Anthropology at UC Santa Cruz, he came across ancestral health and wellness and started to eat a Paleo/Keto diet. He then got into the cannabis industry working in a lab at one of the top cannabis extraction companies. While working in the lab, he started to research CBD and the studies on CBD and other cannabinoids. He realized that CBD works wonders but only in effective doses.  While researching CBD brands to use, he found that no brands offered the doses needed at an affordable cost. This led him to create Santa Cruz Medicinals to provide a high-quality, direct to consumer solution for CBD. After founding Santa Cruz Medicinals he is taking the same business principles of high quality products and an ingredient first mentality into Santa Cruz Paleo to provide amazing keto and paleo snacks, functional foods, and supplements. If you want to check out any of the Santa Cruz Medicinals Products you can use the code METFLEXLIFE for 15% off your order at scmedicinals.com. In this episode, we dive into all the basics surrounding CBD, understanding how to start with CBD products, how to find quality CBD, the difference between CBD and THC, using CBD to help with anxiety, sleep, stress, and more! "Curing something is going to require multiple angles of attacking it through nutrition, sleep, movement, and supplementation." Brendan Ruh Top Takeaways: How to find quality CBD A quick equation to use to figure out CBD dosage for yourself Facts and myths behind sativa and indica strains Two risky elements to look out for in CBD Benefits of adding CBD to your coffee  Today’s Questions: What is CBD? What is the difference between CBD and THC? What do you look for if you're looking for quality CBD products? What types are best? Does the dosing differ from person to person? If you don't feel anything, is it still working? Can you explain what the endocannabinoid system is? Does CBD have anti-inflammatory properties? Will it show up on a job drug screening test? Can you take too much CBD? Vitamins, minerals, and/or herbal supplements known to improve CBD function?  I've read that CBD helps with IBS. Is this true? Is it good to cycle CBD? Have you heard about anyone getting really bad headaches from taking CBD? Show Notes: [0:00] Welcome back to MetFlex and Chill! Rachel gives an overview of today’s episode: All Things CBD [1:00] A quick overview of today’s episode and questions asked [1:30] If you want to check out any of the Santa Cruz Medicinals Products you can use the code METFLEXLIFE for 15% off your order! [2:00] If you’re enjoying the show, the best way to help grow it is to leave a review on itunes podcast app or take a screenshot of the episode and tag @rachelgregory.cns if you share to your instagram stories [2:30] If you would like to watch the guest episodes check out Rachel’s YouTube Channel [3:00] Rachel introduces Brendan Ruh @santacruzmedicinals to the listeners!  [4:30] Question: What is CBD?  [7:00] Question: What is the difference between CBD and THC? [7:30] The Entourage Effect [9:00] Question: What do you look for if you're looking for quality CBD products? What types are best? [10:00] Cannabidiol Reduces the Anxiety Induced by Simulated Public Speaking in Treatment-Naïve Social Phobia Patients [11:30] Question: Does the dosing differ from person to person?  [12:00] A systematic review of cannabidiol dosing in clinical populations [12:30] A simple equation to use to figure out how much CBD dosage to start with [13:30] Question: If you don't feel anything, is it still working? [16:30] Question: Can you explain what the endocannabinoid system is? [16:30] CB1 Receptors and CB2 Receptors [17:30] Sativa vs. Indica [18:30] What is a terpene wheel? [20:30] Question: Does CBD have anti inflammatory properties? [20:30] Cannabinoids as novel anti-inflammatory drugs [24:00] Question: Will it show up on a job drug screening test?  [24:30] H.R.3884 - Marijuana Opportunity Reinvestment and Expungement Act of 2019 [26:00] Proposition 64 [26:30] Heavy Metals and Pesticides in CBD [27:30] Question: Can you take too much CBD?  [29:30] Adaptogenic Mushrooms [30:00] Question: Vitamins, minerals, and/or herbal supplements known to improve CBD function? [32:30] Deep Sleep Formula [34:30] Question: I've read CBD helps with IBS. Is this true?  [35:00] Cannabinoids as novel anti-inflammatory drugs [36:30] Question: Is it helpful for adrenal fatigue? [39:30] Question: Is it good to cycle CBD? [40:30] Question: Have you heard about anyone getting really bad headaches from taking CBD? [44:30] Question: What is something that you've changed your mind about in the last year? And why? [47:00] Question: Is there anything you've personally been experimenting with? Or implemented lately in your own nutrition, fitness lifestyle that you've noticed benefits from? [49:00] Where to start with Santa Cruz Medicinals! [51:00] What is CBG? [51:30] Launching Santa Cruz Paleo! [54:30] You can find Brendan at @santacruzmedicinals and @santacruzpaleo_ [55:00] If you want to check out any of the Santa Cruz Medicinals Products you can use the code METFLEXLIFE for 15% off your order! --- 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.).

Question: “Can a fire damaged property be flipped or wholesaled?” Yes… The answer is yes. What else would you want to flip than damaged properties… Keep in mind that people would say “why would somebody want to sell you a house at 60¢ in a dollar when they are not crazy?” You are right, they are not crazy, sometimes it is because the house needs work… sometimes it’s because it’s fire damaged. Though it is not guaranteed that every time a house is fire damaged, somebody is going to sell it to you at a discount. ***Read FULL Details on our BLOG POST*** BLOG POST: https://myempirepro.com/blog/can-a-fire-damaged-property-be-flipped-or-wholesaled BOOKS DOWNLOAD ➡️ http://SmartRealEstateWholesaling.com SUBSCRIBE ➡️ http://bit.ly/SubonYouTube BLOG POST - https://myempirepro.com/blog/ ABOUT YOUR HOST ::::| Ola "Tux" Abitogun is the Creator of myEmpirePRO and author of Smart Real Estate Wholesaling. He became a FULL TIME entrepreneur in October 2006. He is a computer engineer and an engineering management graduate from New Jersey Institute of Technology; (NJIT) class of 2004/5. He was born in Dallas Texas and raised in Nigeria by his Nigerian parents. He considers himself a proud Nigerian American. Today, he is a marketing addict, trainer, marketing and business consultant, real estate investor and all around serial entrepreneur. Most importantly, he is husband and a father. The professional work he is mostly proud of is personally helping 1,000+ entrepreneurs around the world reach greater heights in their careers. GET MY BOOKS ON AMAZON https://amzn.to/2VRzdvE FREE @ AUDIBLE SMART REAL ESTATE WHOLESALING - https://adbl.co/2OeYqI2 REAL ESTATE MONEY SECRETS - https://adbl.co/2HuHPQa FOLLOW OLA ONLINE HERE: Instagram :|: http://instagram.com/iTuxB Facebook :|: https://www.facebook.com/iTuxB Twitter :|: http://twitter.com/iTuxB PODCAST iTunes :|: http://apple.co/2ktmxnn Stitcher Radio :|: http://bit.ly/2j56O1N WEBSITE myEmpirePRO :|: http://myEmpirePRO.com

Question: “Can you wholesale with no money?” This is the age old question but I don’t wanna assume that everyone knows what that person is coming from but we market all the time… Flip houses no money down, no closing costs, no credit needed, no experience needed and those things are actually very true. And the same thing especially Wholesale is very true because with the wholesale some people say you’ve got to put money down at least $10, $20 or $100. I am telling you I have been doing this since 2005 and I have never put a dime down to lock up a property under contract. ***Read FULL Details on our BLOG POST*** BLOG POST: https://myempirepro.com/blog/can-you-wholesale-with-no-money BOOKS DOWNLOAD ➡️ http://SmartRealEstateWholesaling.com SUBSCRIBE ➡️ http://bit.ly/SubonYouTube BLOG POST - https://myempirepro.com/blog/ ABOUT YOUR HOST ::::| Ola "Tux" Abitogun is the Creator of myEmpirePRO and author of Smart Real Estate Wholesaling. He became a FULL TIME entrepreneur in October 2006. He is a computer engineer and an engineering management graduate from New Jersey Institute of Technology; (NJIT) class of 2004/5. He was born in Dallas Texas and raised in Nigeria by his Nigerian parents. He considers himself a proud Nigerian American. Today, he is a marketing addict, trainer, marketing and business consultant, real estate investor and all around serial entrepreneur. Most importantly, he is husband and a father. The professional work he is mostly proud of is personally helping 1,000+ entrepreneurs around the world reach greater heights in their careers. GET MY BOOKS ON AMAZON https://amzn.to/2VRzdvE FREE @ AUDIBLE SMART REAL ESTATE WHOLESALING - https://adbl.co/2OeYqI2 REAL ESTATE MONEY SECRETS - https://adbl.co/2HuHPQa FOLLOW OLA ONLINE HERE: Instagram :|: http://instagram.com/iTuxB Facebook :|: https://www.facebook.com/iTuxB Twitter :|: http://twitter.com/iTuxB PODCAST iTunes :|: http://apple.co/2ktmxnn Stitcher Radio :|: http://bit.ly/2j56O1N WEBSITE myEmpirePRO :|: http://myEmpirePRO.com

To watch this episode, please visit Rachel’s YouTube channel. Listeners can find Dr. Ben Bikman at his website getHLTH.com , and on Instagram @benbikmanphd, on twitter @benbikmanphd, and facebook benjaminbikmanphd Dr. Ben Bikman earned his Ph.D. in Bioenergetics and was a postdoctoral fellow with the Duke-National University of Singapore in metabolic disorders. Currently, his professional focus as a scientist and associate professor (Brigham Young University) is to better understand the role of elevated insulin in regulating obesity and diabetes, including the relevance of ketones in mitochondrial function. In today’s episode, we’re chatting all about insulin! Dr. Ben Bikman answers many common questions related to insulin’s role in metabolic health, fat loss, building muscle, menopause, cancer, pregnancy, and much more! "Someone who is experiencing metabolic inflexibility, is stuck primarily in glucose burning mode and it's the [chronically] elevated insulin keeping them there." Dr. Ben Bikman Today’s Questions: Why is insulin important to control for long term health? And what happens in your body when you have chronically elevated insulin levels? Does insulin resistance directly cause fat gain?   Can insulin resistance impact our ability to build and maintain muscle?   What is your viewpoint on working to become as metabolically flexible as possible in both directions, and potentially incorporating a cyclical ketogenic approach or a low carb approach? Does menopause cause or increase insulin resistance? How often should we test fasting insulin? Can insulin be too low? Do you think that testing fasting insulin will become more common as we start to learn more about it? What’s the relationship between lower insulin, basal metabolic rate, and enhanced energy expenditure? A1C versus insulin in terms of prediabetes, and type two diabetes is A1C a correct indicator? Is it possible to completely reverse insulin resistance permanently? What is your view on the metabolic benefits of ketogenic diets before weight loss? For example, If you have two isocaloric diets --one low carb, the other low fat -- keeping weight constant, will there be different implications on metabolic health? Fructose versus glucose when it comes to insulin? What is the relationship between insulin resistance and cancer? I am 28 weeks pregnant and have been low carb for 10 years. I failed my one hour oral glucose tolerance test. How do I pass the three hour test?  Top Takeaways: Three main causes of chronic insulin resistance Ben’s ‘rules’ on each macronutrient explained A ‘poor man's method’ on how to check your insulin sensitivity One drink to avoid giving to your children Two types of cancer that are powerfully linked to insulin resistance  Show Notes: [0:00] Welcome back to MetFlex and Chill- Rachel introduces guest Dr. BenBikman @benbikmanphd [2:00] Question: Why is insulin important to control for long term health? And what happens in your body when you have chronically elevated insulin levels? [6:00] Question: Does insulin resistance directly cause fat gain? [12:00] Two variables to focus on to help elevated insulin levels: avoid glucose spiking foods and practice better sleep habits [13:00] Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease-and How to Fight It [13:30] Question: Can insulin resistance impact our ability to build and maintain muscle? [16:30] Question: What is your viewpoint on working to become as metabolically flexible as possible in both directions, and potentially incorporating a cyclical ketogenic approach or a low carb approach? [26:30] Question: Does menopause cause or increase insulin resistance? [28:30] Question: How often should we test fasting insulin? [30:00] Question: Can insulin be too low? [31:00] Question: Do you think that testing fasting insulin will become more common as we start to learn more about it? [34:00] Question: What’s the relationship between lower insulin, basal metabolic rate, and enhanced energy expenditure? [42:30] Question: A1C versus insulin in terms of prediabetes, and type two diabetes is A1C a correct indicator? [44:30] Fasting Insulin Test [45:00] Question: Is it possible to completely reverse insulin resistance permanently? [47:30] Question: What is your view on the metabolic benefits of ketogenic diets before weight loss? For example, if you have two isocaloric diets -- one low carb, the other low fat -- and keeping weight constant, will there be different implications on metabolic health? [52:30] Question: Fructose versus glucose when it comes to insulin? [54:00] Question: What is the relationship between insulin resistance and cancer? [56:00] Question: I am 28 weeks pregnant and have been low carb for 10 years. I failed my one hour oral glucose tolerance test.. How do I pass the three hour test?  [58:00] Lactation awareness while breastfeeding and being in a state of ketosis [1:00:00] Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease-and How to Fight It [1:01:00] You can find Dr. Ben Bikman on Instagram @benbikmanphd and at his website getHLTH.com --- 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.).

Question: “Can you make money Wholesaling Houses?” I think we said that already but, you can make money wholesaling Houses, … but let’s clear out a couple of things. More and more people are coming into the game and they will never make a dime. Why, because of everything I just said, more and more people are coming into the game. When you have a lot of people coming and trying to play the same game, the majority of people may not make money. That’s just the way life works however, there is a part you get into the game that there’s zero competition. ***Read FULL Details on our BLOG POST*** BLOG POST: https://myempirepro.com/blog/can-you-make-money-wholesaling-houses BOOKS DOWNLOAD ➡️ http://SmartRealEstateWholesaling.com SUBSCRIBE ➡️ http://bit.ly/SubonYouTube BLOG POST - https://myempirepro.com/blog/ ABOUT YOUR HOST ::::| Ola "Tux" Abitogun is the Creator of myEmpirePRO and author of Smart Real Estate Wholesaling. He became a FULL TIME entrepreneur in October 2006. He is a computer engineer and an engineering management graduate from New Jersey Institute of Technology; (NJIT) class of 2004/5. He was born in Dallas Texas and raised in Nigeria by his Nigerian parents. He considers himself a proud Nigerian American. Today, he is a marketing addict, trainer, marketing and business consultant, real estate investor and all around serial entrepreneur. Most importantly, he is husband and a father. The professional work he is mostly proud of is personally helping 1,000+ entrepreneurs around the world reach greater heights in their careers. GET MY BOOKS ON AMAZON https://amzn.to/2VRzdvE FREE @ AUDIBLE SMART REAL ESTATE WHOLESALING - https://adbl.co/2OeYqI2 REAL ESTATE MONEY SECRETS - https://adbl.co/2HuHPQa FOLLOW OLA ONLINE HERE: Instagram :|: http://instagram.com/iTuxB Facebook :|: https://www.facebook.com/iTuxB Twitter :|: http://twitter.com/iTuxB PODCAST iTunes :|: http://apple.co/2ktmxnn Stitcher Radio :|: http://bit.ly/2j56O1N WEBSITE myEmpirePRO :|: http://myEmpirePRO.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  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.).