MetFlex and Chill

Latest Episodes:

#114 - Protein Sparing Modified Fasts (PSMF) with Robert Sikes May 21, 2021

Show notes

To watch this episode, please visit Rachel's YouTube channel.

In this episode, Robert and I give our perspectives on PSMF days, the pro's and con's of a PSMF approach, habits vs. hacks, how to find balance within the stressors of life so you benefit from hard work without burnout, calorie budgeting for the week, and much more!

"With a PSMF protocol, if you're not educated on the different ways to utilize it properly, then it can definitely be taken too far and do more harm than good." Rachel Gregory

"I feel like what's happening is a lot of people are exposed to PSMFs and trying to implement them while chronically undereating with a downregulated metabolism, and that's got negative side effects." Robert Sikes

Top Takeaways:

Benefits and potential drawbacks of incorporating a PSMF protocol
Signs of a poorly set up approach with a PSMF protocol
Robert's recommendation from a competitive standpoint on PSMF days
Rachel's recommendation on PSMF days from a lifestyle habit approach
How to use PSMF day's as a tool, not a hack

Show Notes:

[0:00] Welcome back to MetFlex and Chill! Today's episode is all about PSMF days with Robert Sikes!
[1:30] If you want to watch the episode vs. listen click HERE!
[1:30] If you're enjoying the show or this episode please remember to share by screenshotting the episode and tagging @rachelgregory.cns or Robert @livesavage
[5:00] Question: What exactly is a PSMF protocol?
[12:30] Rachel dives into some of the basics around calorie budgeting
[16:30] Question: Say you take a sample size of 100 people. And these are 100 people that have heard or been exposed to protein-sparing modified fasts in some form or fashion. What percentage of those 100 people do you think are doing it in a healthy way like you are?
[19:30] Using PSMF days as a tool, not an afterthought
[23:00] Question: How about you give the pros to the protein-sparing modified fast from a physiological standpoint. And then from a psychological standpoint? I'll do the cons from the same side.
[31:30] Question: If you were trying to optimize your performance in the gym or in your given sport, do you think just from a physiological performance standpoint, the body is going to do better in fueling your activity with an average intake throughout the week that is pretty consistent or a lot of fluctuation?
[34:30] Being in a chronic deficit may not align with adding in a PSMF day
[39:30] PSMF days the new fasting protocol?
[40:30] Extended fasting with the goal of fat loss in mind
[45:30] Reasons why Robert can't get behind "hacks" and "quick fixes"
[47:30] Differences between hacks vs. tools
[53:30] Reverse dieting and PSMF days... Education is key!
[58:30] Rachel's recommendation on how to set up a PSMF day
[1:00:30] 5-Minute Low-Carb Protein Ice Cream!
[1:02:30] Robert's recommendations for consistency vs. drastic daily/weekly changes
[1:08:00] "I have a problem when I've gotten just a massive influx of clients that are suffering from chronic under-eating, and it's the result of bad information out there." R.S
[1:10:00] You can find Rachel at www.metflexlife.com or IG @rachelgregory.cns
[1:10:30] You can find Robert at https://ketosavage.com/ and IG @livesavage
[1:10:30] Check out the Keto For Women Program at https://www.metflexlife.com/keto-for-women
[1:11:00] If you're interested in one-on-one coaching with Rachel go to www.metflexlife.com/apply

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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.).

#113 - Cutting Update + Fat Loss Q&A May 14, 2021

Show notes

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:

#112 - Energy Flux: The Missing Piece To Your Fitness Journey with Brandon DaCruz May 07, 2021

Show notes

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! :)

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#111 - How To Optimize Protein Intake & Distribution Across Your Day To Maximize Gains Apr 30, 2021

Show notes

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 takes a deep dive into protein absorption, the leucine threshold, the muscle full effect, optimal meal timing for muscle growth, and much more!

"The amount of protein you can utilize in a single meal to stimulate muscle protein synthesis seems to depend on the amount and type of training you do and how much muscle mass you have." Rachel Gregory

Todays Questions:

What should be the average amount of protein per meal? I'm consuming 145 to 175 grams per day (1-1.2 g/lb body weight). Is going over a waste?
How much protein can we absorb in one meal?
How much protein can be used in a single meal for building muscle?
How do you determine how much protein to eat per meal?
How many meals should you eat per day?

Top Takeaways:

How much leucine is in your common daily foods
How to better understand meal timing while optimizing protein synthesis
Why the Muscle Full Effect matters for optimizing your gains
Two common myths/concerns around protein explained

Show Notes:

[0:00] Welcome back to MetFlex and Chill! Today's Q&A is all about answering common questions related to protein intake and distribution throughout the day to maximize gains.
[0:30] If you're enjoying the show, please share it out by screenshotting this episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show! For all resources from Rachel's blog, podcast, programs, recipes and others check out www.metflexlife.com
[1:00] Question: What should be the average amount of protein per meal? I'm consuming 145 to 175 grams per day (1-1.2 g/lb body weight). Is going over a waste?
[2:00] Questions within the question: How much protein can we absorb in one meal? How much protein can be used in a single meal for building muscle? How do you determine how much protein to eat per meal? How many meals should you eat per day?
[2:30] Episode 100: How To Choose The Best Protein Sources: Top 6 Questions To Ask Yourself
[5:30] Study: Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy
[5:30] Study: Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise,
[5:30] Protein Considerations for Optimising Skeletal Muscle Mass in Healthy Young and Older Adults
[8:00] 2016 Study: The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein
[10:30] The leucine threshold and its importance for sparking new muscle growth
[11:00] Episode 43: All Things PROTEIN with Shawn Wells
[12:00] Study: The impact of protein quality on the promotion of resistance exercise-induced changes in muscle mass
[13:30] Examples of common foods containing sufficient amounts of leucine
[18:00] How many meals should I eat per day?
[19:00] Muscle Protein Balance
[28:30] Is a high protein intake dangerous?
[29:30] Why are the RDA recommendations for protein intake so low?
[31:30] If you're enjoying the show, please share it out by screenshotting this episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show!

OTHER THINGS MENTIONED IN THIS EPISODE:

If you are interested in other resources check them out HERE!
Episode 100: How To Choose The Best Protein Sources: Top 6 Questions To Ask Yourself
Episode 43: All Things PROTEIN with Shawn Wells

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#110 - How To Drop Your Ego & Own Your Rep with Bryan Boorstein Apr 23, 2021

Show notes

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!

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#109 - Q&A: Structuring Your Training Around 5 Foundational Movement Patterns + How To Find Your Personal Protein Requirements Apr 16, 2021

Show notes

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 chats about the 5 movement patterns you should be doing in your training to hit all the major muscle groups, benefits of prioritizing protein and why it's considered the "super macro," how to calculate grams of protein to consume a day based on your goals and current body weight, and more!

"Protein is by far the most important macronutrient when it comes to both preserving and building muscle and burning body fat, as well as supporting your body's daily functions." Rachel Gregory

Today's Questions:

What are your top five full-body exercises for beginners?
What's the best way to know how much protein to eat?

Top Takeaways:

Five main movement patterns you should have in your training
Reasons protein is considered the super macronutrient
Is it unsafe to consume a high protein diet?
How to calculate how much protein you should shoot for based on you as an individual

Show Notes:

[0:00] Welcome back to MetFlex and Chill! Today's episode is a Friday Q&A! Friendly request: please head over to iTunes to leave a rating and review to help grow the show!
[1:00] Question: What are your top 5 full-body exercises for beginners?
[2:00] Focus on structuring your workouts based on movement patterns rather than specific exercises
[2:30] Five main movement patterns to focus on
[3:00] #1 Knee dominant or knee flexion
[6:00] #2 Hip dominant or hip hinge
[6:30] #3 Pushing movements: horizontal and vertical
[7:30] #4 Pulling movements: horizontal and vertical
[8:00] #5 Core or Spinal Movements
[9:00] Check out Episode 32: Building An Anti-Fragile Core: The Secret To Sexy AND Functional Abs
[11:00] What's the best way to know how much protein to eat?
[11:30] Episode 100: How To Choose The Best Protein Sources: Top 6 Questions To Ask Yourself, Episode 93: Muscle Centric Medicine with Dr. Gabrielle Lyon, Episode 43: All Things PROTEIN with Shawn Wells
[11:30] Protein is by far the most important macronutrient when it comes to both preserving and building muscle and burning body fat, as well as supporting your body's daily functions.
[16:00] Protein Study 1: A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males, Protein Study 2: Controversies Surrounding High-Protein Diet Intake: Satiating Effect and Kidney and Bone Health
[16:30] Is it unsafe to consume high protein?
[20:30] How to figure out how much protein you should generally shoot for per day
[25:30] If you're interested in one-on-one coaching check out www.metflexlife.com/apply
[26:30] Any questions you want answered feel free to email Rachel at rachel@metflexlife.com
[27:00] If you're enjoying this episode or any prior please share to help grow the show! Take a screenshot of the episode and tag Rachel @rachelgregory.cns on IG or head over to iTunes to leave a rating and review

THINGS MENTIONED IN THIS EPISODE:

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#108 - The Vicious Cycle Of Being Overworked And Underfed with Jenny Blake Apr 09, 2021

Show notes

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!

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#107 - Q&A: Fasting & Muscle Preservation, Early Morning Training, How To Build Your Pre & Post-Workout Meals Apr 02, 2021

Show notes

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

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

In this episode, Rachel gives tips on how to get the most out of pre and post workout meals, training in a fed or fasted state and why there may be benefits to both depending on your primary goal, determining how often to fast in a fat loss phase, and more!

"Timing your carbs post workout can be helpful for decreasing cortisol levels, refilling muscle glycogen stores, and basically creating the best environment possible for recovery." Rachel Gregory

Todays Questions:

How does intermittent fasting work for muscle preservation during a fat loss period?
Thoughts on early morning fasted workouts?
What are your favorite pre and post workout meals and why?

Top Takeaways:

Two things to make sure your focusing on when going into a fat loss phase
Benefits of post workout fueling especially if training in a fasted state
Signs to look for to see if you can train in a fed or fasted state to maintain muscle
What to focus on when putting together your pre and post workout meals
Grams of protein to shoot for in each meal
Rachel's favorite pre workout meal

Show Notes:

[0:00] Welcome back to MetFlex and Chill! Today's episode is a Q&A! Also if you haven't checked out the newest program available Muscle Science for Women from Rachel and Ashleigh Vanhouten go to www.metflexlife.com/muscle-science-women
[0:30] 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!
[1:30] Question: How does intermittent fasting work for muscle preservation during a fat loss period?
[3:30] Rachel's breakdown on types of fasting and when to use them
[5:30] Importance of fueling for your specific goal and body size
[11:00] PSMF Days
[11:30] Hunger Hacks
[14:30] Question: Thoughts on early morning fasted workouts?
[22:00] Question: What are your favorite pre and post workout meals and why?
[24:00] What to focus on when putting together your pre and post workout meals
[24:30] Grams of protein to shoot for in each meal
[27:00] Episode 71: Lose Fat AND Build Muscle with Christopher Barakat
[29:30] Salt! Don't forget the benefits of salt!
[30:30] Rachel's go-to pre workout meal and snack
[36:30] The anabolic window and why eating protein after a workout for muscle building is key
[40:00] Carbs and when to utilize them to get the most benefits
[48:00] The Salt Fix
[49:30] If you're interested in the Muscle Science for Women Program check it out HERE! Any podcast questions you'd like to have answered, email Rachel at rachel@metflexlife.com
[50:00] 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!

THINGS MENTIONED IN THIS EPISODE:

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#106 - Q&A: Metabolic Rehabilitation, Busting Fat Loss Plateaus, Nutritional Periodization, and More! Mar 26, 2021

Show notes

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!

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

#105 - Basics For Building Your 'Ideal' Physique with Aaron Straker Mar 23, 2021

Show notes

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
[0:45] Listen to the Muscle Science For Women podcast episode HERE
[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

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