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.).
Inaccurate Food Labels, Macros After Keto, Benefits & Exercises For Building Quads, Protein Powder Recommendations, 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 answers listeners' questions about the margin of error allowed on food labels, how to maximize muscle gains by understanding how to choose exercises, switching up your macros after prolonged keto, and choosing quality protein powders without the junk!
“Sometimes, if you're switching things up too often, it can actually hinder your ability to see if you're progressing.” Rachel Gregory
What are the best resources to get nutritional info on different whole foods? I always see discrepancies between websites. How to deal with food labels not being accurate? Is it good to build your quads if you have knee injuries? What are the best exercises for building quads? What are some protein powders without sugar that you trust? I've been on the same progressive training program for one and a half years, is it time to add different moves? What were your macros right after deciding not to be keto? I'm scared that I'll be shocking my body with too much. During your building phase, what were your macros? I can't seem to add weight. Top Takeaways:
The law allows a margin of error in food labels - find out how much of a % and how to avoid it Consider these tips when looking for the best quad workouts for your personal anatomy/biomechanics Recommended exercises to try for building quads that maximize the most knee flexion Top four protein powders that Rachel trusts Questions to ask yourself when thinking about switching up your training regimen Show Notes:
[0:00] Welcome back to MetFlex and Chill! Today’s episode is a solo Q&A [1:00] Question: What is the best resources to get nutritional info on different whole foods. I always see discrepancies between websites? [4:00] Food Data Central [5:00] Question part II: How to deal with food labels not being accurate? [12:00] Question: Is it good to build your quads if you have knee injuries? [14:30] Question: What are the best exercises for building quads? [28:30] Question: What are some protein powders without sugar that you trust? [30:30] Legion athletics: Follow this link and use code METFLEXLIFE at checkout for 20% off True Nutrition: Follow this link and use code METFLEXLIFE at checkout, Perfect Keto: Follow this link and use code METFLEXLIFE or METFLEXTRIBE at checkout for 15% off and Active stacks: Follow this link and use code CHILL at checkout for 10% off [31:00] Question: I've been on the same progressive training program for one to one and a half years, is it time to add different moves? [36:00] “Sometimes, if you're switching things up too often, it can actually hinder your ability to see if you're progressing.” [37:30] Question: What were your macros right after deciding not to be keto? I'm scared that I'll be shocking my body with too much. [37:30] Keto For Women Program [38:30] Episode 123: Re-Incorporating Carbs After Keto and How to Get the Most Out of Your Pre-workout Nutrition & Supplements, Episode 18: Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism, Episode 84: Fat Loss: The Hierarchy Of Importance Podcast [39:00] Question: During your building phase, what were your macros? I can't seem to add weight. [39:30] Check out the Muscle Science For Women program! [42:00] If you want to post a question for Rachel to dive into on MetFlex and Chill please follow her @rachelgregory.cns or email her at email@example.com THINGS MENTIONED IN THIS EPISODE:
Check out these brands for quality protein powders: Legion athletics: Follow this link and use code METFLEXLIFE at checkout for 20% off True Nutrition: Follow this link and use code METFLEXLIFE at checkout, Perfect Keto: Follow this link and use code METFLEXLIFE or
Metabolic Flexibility: A Lifestyle Approach with Brandon DaCruz
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
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 I
Back2Fit with Drew Manning
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Drew Manning at his website https://fit2fat2fit.com/, and on Instagram @fit2fat2fit and on Twitter @fit2fat2fit.
Drew Manning is a health and fitness expert and the New York Times best-selling author of Fit2Fat2Fit: The Unexpected Lessons from Gaining and Losing 75 lbs on Purpose and has for years been a leading voice in the burgeoning Keto Diet movement.
Drew is also the creator of the A&E Show Fit to Fat to Fit and the host of The Fit2Fat2Fit Experience podcast. With over a million social media followers, Drew continues to transform people’s lives all around the world. Known for his straightforward and empathetic fitness and health coaching, Drew has been featured on The Dr. Oz Show, CNN, Good Morning America, The Tonight Show, The View, and MSNBC, among other media outlets.
In this episode, we chat all about Drew’s Fit2Fat2Fit journey, specifically his Back2Fit journey where he lost 62 pounds in four months. Drew chats about his experience with different popular diet protocols throughout, prioritizing mindset practices as much as physical routines and much more!
“Transformation really has to do with training your mind to become comfortable in uncomfortable situations.” Drew Manning
Drew’s experience with different popular diet protocols during his fit2fat2fit journey Helpful supplements to incorporate periodically for sleep Drews top 3 tips on where to start if you’re heading into a weight-loss period Show Notes:
[0:00] Rachel gives a brief bio of guest Drew Manning to the listeners [1:00] Welcome back to MetFlex and Chill! Rachel welcomes back guest Drew Manning @fit2fat2fit to the show [1:30] Episode 73: Fit 2 Fat 2 Forty with Drew Manning, Episode 19: Unexpected Lessons from Gaining and Losing 75 lbs, Keto & CrossFit, Training For 100-Mile Race with Drew Manning [1:30] Drew speaks about how he started focusing on fit2fat2fit journey and bringing more empathy to the fitness industry [4:30] Question: Is there anything that you’ve noticed or stood out from your previous fit2fat2fit journey to your latest fit2fat2fit journey? [7:30] Question: On your journey back to fit, what tools did you use in your four-month period to lose 62 lbs? [9:00] Question: Did you track your calories and macros? If so, what did you use? [9:30] MyFitnessPal & Whoop App [10:30] Question: Did you utilize any type of calorie cycling throughout the week, or carb cycling, fasting or anything like that as more of an adherence tool to help you adhere to your intake? [21:00] Question: Did you notice anything going from more of that strict keto into more of this cyclical or targeted keto? Did anything happen with your blood sugar response? Or were you already more metabolically flexible in the sense that it wasn't really doing much there? [23:30] Question: Did you change up your protein intake at all when you were going through the different diets? [28:00] Question: In terms of exercise, what was your approach going into the back to fit (i.e lifting, cardio, steps)? [32:30] Question: When you were more strict keto versus cyclical versus targeted, what did you notice as you were incorporating a bit more carbs for those high-intensity exercises? Did you feel better doing those? Did you notice performance differences? [37:00] Question: Is there anything specific that you implemented in terms of a stress management perspective on a daily basis to keep your mind in a good place? [38:00] “Transformation really has to do with training your mind to become comfortable in uncomfortable situations.” Drew Manning [40:00] Question: Did you do anything, in particular, to make sure that you were maximizing your sleep? [41:30] Magnesium and CBD [43:00] Question: What would your top three tips be for someone who has 60 plus pounds
Understanding Women’s Metabolism, Hormones, Cortisol, Stress, and Libido with Dr. Elly Michelle
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
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 “Rating
Pregnancy Nutrition and Misconceptions with Ashleigh VanHouten
To watch this episode, please visit Rachel’s YouTube channel.
Listeners can find Ashleigh Vanhouten at http://ashleighvanhouten.com/, and on Instagram @themusclemaven.
Ashleigh is an author, speaker, podcast host, health coach, and leading authority on understanding the nutrient density of animal protein: she’s the author of one of the only nose-to-tail, organ-meat centric cookbooks in existence, called It Takes Guts. She is the host of the Muscle Maven Radio podcast—with more than 1.3 million downloads— where she interviews some of the leading minds in exercise and nutrition methodology and overall wellness.
Ashleigh holds a master’s degree in professional communications and a range of certifications including CrossFit Strongman Certification, CrossFit Olympic Lifting Certification, Primal Blueprint Coaching Certification, Precision Nutrition Level 1 Certification, and a Certification in Applied Women’s Physiology and Training. In her spare time, she is a former nationally ranked natural figure competitor, and has competed in powerlifting and CrossFit. She’s working on her next animal protein-based cookbook – stay tuned
In this episode, Rachel and Ashleigh chat about Ashleigh’s journey through pregnancy, common misunderstandings around nutrition while pregnant, how to healthily handle physical and emotional changes, food aversions, and round one of The Muscle Science For Women Program updates and feedback!
“I do think that sometimes, some aspects of aversions and cravings are because you are deficient in something and it's telling you that you gotta eat this stuff.” Ashleigh Van Houten
How Ashleigh handled physical and emotional changes during pregnancy Ashleigh’s two go-to “junk” foods during pregnancy Misconceptions around pregnancy nutrition Vitamin A toxicity during pregnancy Rachel and Ashleigh share their main takeaways from round one of The Muscle Science for Women Program Show Notes:
[1:30] Welcome back to MetFlex and Chill! Today’s repeat guest is Ashleigh VanHouten @themusclemaven [2:00] For those who don’t know Ashleigh~ She dives into her background briefly [2:30] It Takes Guts [3:00] If you’re interested in some previous episodes Ashleigh has been on check out: Episode 92: All About That Cardio with Ashleigh Vanhouten, Episode 60: Q&A: All About Building Muscle with Ashleigh Vanhouten, Episode 54: Strategies To Curb Emotional & Boredom Eating with Ashleigh Vanhouten, Episode 49: The Unpopular Truth About Building Muscle As A Woman + Organ Meat Chat with Ashleigh VanHouten, Episode 42: Fasting Q&A with Ashleigh VanHouten [4:30] A Special Baby Announcement! [10:30] Question: Is there one specific take away from the last 9 months of being pregnant that has surprised you? [13:30] Question: In terms of pregnancy nutrition, can you chat about your experience and what you prioritized that was out of the norm for you? [23:30] Nature's Candy - Kabocha Squash [24:00] Question: Did you have any weird cravings during pregnancy? [25:00] “I do think that sometimes, some aspects of aversions and cravings are because you are deficient in something and it's telling you that you gotta eat this stuff.” Ashleigh Van Houten [30:00] Question: What are your thoughts on being “metabolically inflexible” going into pregnancy? [30:30] Mindset on nutrition and food going into pregnancy [32:30] Importance of healthy mindset focus during pregnancy [33:30] Lily Nichols - Real Food For Pregnancy [38:30] Coffee during pregnancy [44:00] Main lessons learned during the first round of The Muscle Science For Women Program [46:30] Question: Do you have any takeaways that you saw from the nutrition component of the Muscle Science For Women program? [56:00] Two feedback tips from clients of the MSW program [58:30] www.metflexlife.com/msw [58:30] New
The Protein to Energy Ratio with Dr. Ted Naiman
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
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 & Exer
One of my favorite Podcasts!!
I look forward to this podcast each and every week. Rachael has a variety of guest and discuss topics that help me keep on track with my life and fitness journey. 100% recommend this podcast.
Metabolic Flexabilty, hormones, strength, and lifestyle
Especially great for women. Rachel understands metabolic flexibility, carb cycling, ketogenic eating patterns, time restricted eating, and she focuses on female hormones. It’s a great resource. Good expert guests. Authentic.
Ann Larsen, MS, LMT
This is currently one of my favorite podcasts, I feel that Rachel really shares all of the information without holding back. She is well-informed and has a ton of experience in many areas of diet and training. I have been on a ketogenic diet for a long time, and I may consider re-incorporating carbs at some point after listening to many of her podcasts. I would love to have one on one session with her!