91 episodes

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.).

MetFlex and Chill Rachel Gregory

    • Nutrition
    • 5.0 • 2 Ratings

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.).

    Exploring Artificial Estrogens with Dr. Anthony Jay

    Exploring Artificial Estrogens with Dr. Anthony Jay

    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
    Rach

    • 1 hr 3 min
    Training To Failure, What To Look For In A Coach, Continuous Glucose Monitoring, and More!

    Training To Failure, What To Look For In A Coach, Continuous Glucose Monitoring, and More!

    To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
    Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter 
    In this episode, Rachel breaks down how to get the most out of your workouts, the drawbacks and benefits with training to failure, how to align yourself with a coach, CGM’s, and more!
    "You don't want to train to failure on everything, but you do need to get close to failure in order to stimulate muscle growth." Rachel Gregory
    Today's Questions:
    I’ve been reading a book where the author is a big advocate of doing exercises to failure or he doesn’t think it’s worth doing. I know we typically don’t go to failure and work with the RIR scale, but can you explain this reasoning further? Tips on how to match yourself up with a coach? What are some hormonal effects for women on keto or keto/carnivore diets? Why are continuous glucose monitors so expensive? Top Takeaways:
    Pro and Cons of going to failure in your training  Strategies on how to align yourself with a coach Reasons behind the cost of a continuous glucose monitor Show Notes:
    [0:00] Welcome back to MetFlex and Chill! Today Rachel dives into a q&a episode answering questions from the listeners! [0:30] Shout out to this month's sponsor Active Stacks! GIVEAWAY for today’s episode is brought to you by Active Stacks [1:00] Active Stacks is made with non-GMO Beef protein which is a great alternative for people who may be sensitive to whey protein powder or others [1:30] How to enter the giveaway! 1. Subscribe to the MetFlex & Chill podcast 2. Leave a rating and a review mentioning something you learned or took away from this episode. 3. If you have already left a rating and review for a previous episode, you can still enter this giveaway by taking a screenshot of the episode, posting it in your Instagram story, and tagging @rachelgregory.cns for a chance to win! [2:30] If you want to check out Active Stacks, you can use the discount code "CHILL" for 10% off or go to https://activestacks.com/discount/CHILL  [3:00] Question: I’ve been reading a book where the author is a big advocate of doing exercises to failure or he doesn’t think it’s worth doing. I know we typically don’t go to failure and work with the RIR scale, but can you explain this reasoning further? [4:00] What does failure mean in training?  [16:00] Effective reps [22:00] If your interested in one-on-one coaching with Rachel visit www.metflexlife.com/apply [23:00] Question: Tips on how to match yourself up with a coach? [31:30] Visit www.metflexlife.com/apply to apply for one-on-one coaching [32:00] Question: What are some hormonal effects for a woman on keto or keto/carnivore diets? [32:30] Episode 6: Women’s Health and Related Keto Issues Specific to Women with Dr. Jaime Seeman, Episode 9: Stress and Fat Loss, Hormone Balance, and Carb Cycling with Ali Miller [33:00] Episode 48: Hormones, Birth Control, Carb-Ups, Sleep Hygiene, Resistance Training, & More! with Dr. Jaime Seeman, Episode 61: All Things CARNIVORE with Dr. Paul Saladino [33:30] Question: Why are continuous glucose monitors so expensive? [34:00] What is a CGM? [37:00] Episode 35: The Power of Monitoring Glucose Levels with Kara Collier [37:30] If you’re interested in getting your own CGM, you can visit the Nutrisense website at nutrisense.io and use the discount code RACHEL for $30 off [38:00] Thanks for listening to another episode! Don't forget about the giveaway! How to enter giveaway! 1. Subscribe to the MetFlex & Chill podcast 2. Leave a rating and a review mentioning something you learned or took away from this episode. 3. If you have already left a rating and review for a previous episode, you can still enter this giveaway by taking a screenshot of the episode, posting it in your Instagram story, and tagging @rachelgregory.c

    • 39 min
    Using Keto & Carnivore As Healing Tools with Craig Emmerich

    Using Keto & Carnivore As Healing Tools with Craig Emmerich

    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 starti

    • 51 min
    Mini Cut Results & Review

    Mini Cut Results & Review

    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 her mini cut experience, prioritizing protein in a deficit, goal setting for the long-term vs. short-term, body scans, family traditions, and more!
    "When you focus on long-term goals rather than instant gratification, that is what's going to actually create the most change." Rachel Gregory
    Todays Questions:
    Did you get a dexa scan done before your mini cut? How high or low did your protein intake go throughout the mini cut?  Did you incorporate fasting? Are you reverse dieting out of the mini cut? Do you expect to regain following the mini cut? Do you have to ease back into adding calories? Is there anything specific you would have done differently? How long will you maintain this new caloric and energy maintenance before the next cut? Top Takeaways:
    Why choosing foods that keep you full is key to any diet The most accurate ways to measure body composition changes  Strategies behind using PSMF days Benefits of periodizing your nutrition for the long-term Show Notes:
    [0:00] Welcome back to MetFlex and Chill! Today Rachel goes into her Mini Cut Results [0:30] Episode 76: MINI CUTS: What, Why, When, & How? [1:30] Shout out to this month's sponsor Active Stacks! [2:30] Active Stacks is made with non-GMO Beef protein which is a great alternative for people who may be sensitive to whey protein powder or others. [3:00] If you want to check out Active Stacks, you can use the discount code "CHILL" for 10% off or go to https://activestacks.com/discount/CHILL  [4:00] Episode 76: MINI CUTS: What, Why, When, & How? [18:30] Question: Did you get a dexa scan done before your mini cut? [25:30] Question: How high or low did your protein intake go throughout the mini cut? [30:00] Question: Did you incorporate fasting? [34:30] If you’re interested in the Keto For Women Program check out www.metflexlife.com/keto-for-women for more details [38:30] Question: Are you reverse dieting out of the mini cut? [39:00] Episode 82: Reverse Dieting, The Restrict & Binge Cycle, and Finding ‘Good’ Research Papers [44:30] Question: Do you expect to regain following the mini cut? Do you have to ease back into adding calories? [48:00] Question: Is there anything specific you would have done differently? [49:30] Episode 76: MINI CUTS: What, Why, When, & How? [51:30] Question: How long will you maintain this new caloric and energy maintenance before the next cut? [1:00:30] If you’re interested in one on one coaching with Rachel check out www.metflexlife.com/apply  [1:01:00] Shout out to this month's sponsor Active Stacks! If you want to check out Active Stacks, you can use the discount code "CHILL" for 10% off or go to https://activestacks.com/discount/CHILL  [1:02:00] End THINGS MENTIONED IN THIS EPISODE:
    Episode 76: MINI CUTS: What, Why, When, & How? Shout out to this month's sponsor Active Stacks! Rachel’s Workout Programs: www.metflexlife.com/programs Episode 82: Reverse Dieting, The Restrict & Binge Cycle, and Finding ‘Good’ Research Papers ---
    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, wo

    • 1 hr 2 min
    All Things GUT HEALTH with Sam Miller

    All Things GUT HEALTH with Sam Miller

    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'

    • 1 hr 6 min
    Fat Loss: The Hierarchy Of Importance

    Fat Loss: The Hierarchy Of Importance

    To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/
    Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter 
    In this episode, Rachel breaks down the six components to focus on for sustainable fat loss, methods to track food, implementing a routine you can stick to, the value of investing in a coach, sleep, and much more!
    "If you want to make fat loss easier for yourself, while also increasing your overall health and well being, don't slack on your sleep." Rachel Gregory
    Top Takeaways:
    The #1 most important component to the hierarchy of fat loss Different methods to track your food aside from macro tracking Five reasons why protein is queen The most underrated component to fat loss Ways to improve your N.E.A.T  Show Notes:
    [0:00] Welcome back to MetFlex and Chill! Today Rachel is diving into the whole concept of Fat Loss and the important things to remember going into a fat loss phase [1:00] Shout out to this month's sponsor Active Stacks! [2:00] Active Stacks is made with non-GMO Beef protein which is a great alternative for people who may be sensitive to whey protein powder or others. [4:00] If you want to check out Active Stacks, you can use the discount code "CHILL" for 10% off or go to https://activestacks.com/discount/CHILL  [4:30] Rachel dives into the six components that make up the hierarchy of importance for fat loss [5:00] First component: Patience, Consistency, and Adherence [9:00] Rachel’s nutrition programs [11:00] Second component: Awareness and Energy Balance [14:30] Apply for one-on-one coaching with Rachel  [15:30] Third component: Protein and Real Food [15:30] Protein is Queen [18:00] Fourth Component: Resistance Training [21:30] Rachel’s nutrition programs [22:30] Fifth Component: Sleep [24:30] Ultimate sleep checklist! [25:30] Sixth Component: MOVE [26:00] Non-Exercise Activity Thermogenesis (NEAT) [27:30] Proper Exercise Programming and Planned Movement are Necessary [29:30] Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health [31:00] The value of hiring a coach! [32:00] Fat Loss: The Hierarchy Of Importance  [34:30] Shout out to this month's sponsor Active Stacks!  If you want to check out Active Stacks, you can use the discount code "CHILL" for 10% off or go to. I’ll link this in the show notes as well: https://activestacks.com/discount/CHILL  [35:00] 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  THINGS MENTIONED IN THIS EPISODE:
    Shout out to this month's sponsor Active Stacks! Rachel’s exercise programs Protein is Queen Ultimate sleep checklist! Proper Exercise Programming and Planned Movement are Necessary Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health Fat Loss: The Hierarchy Of Importance ---
    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.).

    • 35 min

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