In today’s episode, Ashleigh and I are answering how to both build muscle and lose body fat. We go over specific tools for tracking food, choosing which macronutrients to focus on whether or not you’re physically active, and how supplementation isn’t the answer. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel’s NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women About Rachel: Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life. Rachel 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 completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.
In today’s episode, we’re chatting all about Zach’s unique approach to training and nutrition that separates him from most as he runs on a low-carb, ketogenic diet. Zach is a world-record-holding ultramarathoner and three-time National Champion ultra-marathon runner as well as a coach, and host of the Human Performance Outliers Podcast. Where to find Zach: Website: https://zachbitter.com/Instagram: https://www.instagram.com/zachbitter Twitter: https://twitter.com/zbitterFacebook: https://www.facebook.com/zbitterendurance TikTok: https://www.tiktok.com/@zachbitter Enrollment is now open for Rachel’s group coaching membership, The Flex Fam. To sign up, visit https://www.metflexlife.com/theflexfam To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel’s second podcast MINIFLEX on your preferred podcast platform Spotify: https://open.spotif...
In this episode, we chat about Logan’s journey through this cancer diagnosis and also dive deep into the mindset and mental side of nutrition and fitness that we can all relate to. Logan is a 6 year glioblastoma brain cancer survivor who has been able to change his life and starve cancer through the use of a therapeutic Ketogenic diet protocol. He wrote the book 'Thank You Cancer,' talking about his journey of overcoming brain cancer and how he used it to his advantage in creating the life he always desired. Where to find Logan: Youtube https://www.youtube.com/channel/UCyYkS7fqsRG1xdjC1sVoCEA Instagram - https://www.instagram.com/logansneed_/ Things mentioned in this episode: Sleep Checklist Enrollment is now open for Rachel’s group coaching membership, The Flex Fam. To sign up, visit www.metflexlife.com/theflexfam To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel’s weekly newsletter: https://www.metflexlife.c...
In today’s episode, Rachel and Alison discuss why gut health is important, what to consider when it comes to food sensitivities & intolerances, common causes of bloating, how to optimize digestion, and more. Alison is a Nutritional Therapy Practitioner, author of The Paleo Gut Healing Cookbook, and blogger at FoodbyMars.com. Alison has experienced first-hand the healing power of food, using it to manage Hashimoto's Thyroiditis and PCOS. She believes your healing journey with real food can be a stress-free lifestyle filled with joy and flavor and is on a mission to help! Follow Alison for more Paleo and AIP-friendly recipes, meal plans, community, and bio-individual coaching services. Subscribe to her weekly newsletter and get a FREE 20-minute Paleo/AIP Meal Prep Plan right here. Where to find Alison: Website: https://foodbymars.com/ 20-min Paleo/AIP Meal Prep Guide: foodbymars.com/prep 5-day Mindful Eating Challenge: https://foodbymars.kartra.com/page/mindful-challenge Instagram: @...
To join Rachel’s online group coaching membership, The Flex Fam, visit: www.theflexfam.com Join Rachel Gregory as she guides you through your health and fitness journey, discussing practical tips about #nutrition, #mealplanning for the family, and sustainable tips to help you reach your #fitnessgoals. In this episode, Rachel is joined by repeat guest, Ashleigh VanHouten to chat about how to buy, plan, and prep meals for yourself AND your family regardless of different goals, food preferences, time limitations, and other typical bottlenecks that tend to arise when it comes to meal prep and planning for the whole fam. They have a ton of practical tips and strategies that will help tremendously in making this process less stressful and more enjoyable! Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Check out Rachel’s second podcast MINIFLEX on your pre...
Join Rachel Gregory as she guides you through your physical, mental, emotional, and spiritual #healthjourney, putting you on your way to better #training, #nutrition, overall health and #wellbeing. In this episode, Rachel and Colleen dive into Colleen’s background, what brought her to founding the popular platform MindBodyGreen, the stressors she faced along the way and how she’s overcome them, and some of the tools and habits she’s implemented as a busy mom of two girls to continue to living her best life, most fulfilled life. Colleen Wachob is Co-Founder and Co-CEO at mindbodygreen. She graduated from Stanford University with degrees in international relations and Spanish, and spent 10 years working at Fortune 500 companies including Gap, Walmart, and Amazon. Wachob lives in Brooklyn, New York, with her husband, MBG Founder and Co-CEO Jason Wachob and their two daughters, Ellie and Grace. Where to find Colleen: Website: https://www.mindbodygreen.com/ Instagram: @colleenwachob, ...
Join Rachel Gregory, host of MetFlex and Chill, as she guides you through your #training, #nutrition, and #mindset journey! In this episode, Rachel and Natalie discuss the impact of establishing habits, training the mind, relaxing the nervous system, and how to tap into intuition when it comes to nutrition and training. Natalie Newhart is a nutrition and performance coach and a former professional athlete. She specializes in women over 35 who are not having success with traditional food-focused diets, as well as those who want a more relaxed, intuitive approach to dieting. Her methods are a unique blend of science and mindset and masters fat loss as it pertains specifically to the female hormones, the female metabolism and the female psyche. Where to find Natalie: Website: https://www.fitaddictednutrition.com/ Instagram: @natalie.newhart To join the waiting list for Rachel’s online group coaching, The Flex Fam, visit: https://www.metflexlife.com/theflexfam To learn more and apply t...
In this episode, Rachel discusses the most effective and efficient way to build muscle, the downside of high-intensity circuit training classes, the science behind building strength over time, why a structured program is important for muscle growth, and how to achieve your ideal body composition. Today’s Question: “I have been doing Orange Theory Fitness for 3 years now, I am not getting definition.” Join Rachel Gregory, host of the MetFlex and Chill podcast as she guides you through your #musclegains, achieving your ideal #bodycomposition, and #gainingstrength through a smart, structured workout program. To join the waiting list for Rachel’s online group coaching, visit: TheFlexFam.com To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel’s second podcast MINIFLEX on your preferred podcast platform Spotify Apple Podcast YouTube Connec...
To watch this episode and other past episodes, please visit Rachel’s YouTube channel. Don’t forget to join Rachel’s weekly newsletter, The Friday Flex here: https://www.metflexlife.com/newsletter If you’re interested in a CGM check out Nutrisense.io and use code RACHEL25 at checkout for $25 off Listeners can find Danielle Hamilton at her website https://daniellehamiltonhealth.com/, and on Instagram @daniellehamiltonhealth Danielle Hamilton is a Functional Nutritional Therapy Practitioner & Restorative Wellness Practitioner who specializes in blood sugar regulation & digestion. She became interested in blood sugar issues when she learned that Insulin Resistance was at the root of her PCOS. She was able to reverse her PCOS, cystic acne, PMS & weight loss resistance by reversing Insulin Resistance. Her mission is to help others uncover their blood sugar & insulin issues (as most people don't know the early signs), as well as help them optimize digestion for low-carb diets. Dani pro...
To watch this episode and other past episodes, please visit Rachel’s YouTube channel. Don’t forget to join Rachel’s weekly newsletter, The Friday Flex here: https://www.metflexlife.com/newsletter Listeners can find Ashleigh Vanhouten at http://ashleighvanhouten.com/, and on Instagram @themusclemaven In this episode, Ashleigh and Rachel tackle the most common questions around intuitive eating, how to transition from macro tracking to intuitive eating, mindset practices to help with both macro tracking and an intuitive approach, and much more! Top Takeaways: Macro tracking basics and how to start so it’s not a stress Tips on how to transition from tracking macros to intuitively eating One major mistake when it comes to tracking for fat loss Mindset practices to help with both tracking and intuitive eating How to handle hunger signals Show Notes: [0:00] Introduction to the episode trailer [0:35] Welcome back to MetFlex and Chill! Rachel welcomes guest Ashleigh VanHouten @themusclemaven [0:40] Muscle Science For Women [1:44] Ashleigh is the podcast host for Muscle Maven Radio and Rachel is the host of MetFlex and Chill. Today they have a combined show to talk about intuitive eating [6:20] Question by Ashleigh: Is it possible to eat intuitively? [9:37] Question by Ashleigh: How would you feel if you couldn’t track for the next 6 months? How would that change how you eat? Would you be worried? [14:00] Question by Ashleigh: Why are you still tracking? [15:23] “My main thing with tracking it helps me to focus on different data points that I’m interested in for a certain period of time.” Rachel Gregory [17:11] Ashleigh dives into her opinion on intuitive eating and tracking [20:50] Question: How can I tell if the cravings that I am feeling are my own or my microbes? [25:51] “If people are interested in trying this intuitive eating approach, the eating environment and your behaviors are a huge part of it.” Ashleigh VanHouten [27:54] Tips on how to transition from tracking to an intuitive eating approach [29:34] Episode 120: Can I Lose Weight Without Tracking Macros? [34:56] “The diet doesn't end when you hit your fat loss goal. The diet ends when you've been able to maintain your results for six months.” Rachel Gregory [39:27] Question: How do I tell if my body knows what it needs and what it wants? [40:19] Episode 41: Breaking The Addiction with Karen Thomson [46:41] Switching from a scarcity mindset to an abundance mindset [49:19] Question: How do you start to listen to hunger signals if you transition to an intuitive approach after you’ve been tracking for a long period of time? [54:56] If you’re interested in learning more about Muscle Science For Women go to www.metflexlife.com/msw [59:53] 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. Episodes Related to Today’s Topics: Episode 155: Q&A: How to Choose a Quality Energy Drink, Pairing Your Training with Your Lifestyle, Calorie Counting for Beginners Episode 54: Strategies To Curb Emotional & Boredom Eating...