Episode 113: Cutting Update + Fat Loss Q&A

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!

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 

"There’s no magic in the way you go about setting up your weekly calorie intake. The magic is in the adherence." Rachel Gregory

Today’s Questions:

• How long should a cut last?
• How long is your cut and are you using refeeds/diet breaks? How often?
• What's your calorie intake?
• What % deficit are you following?
• How quickly do you drop calories? And how low do you think you'll go in calories?
• Do you have any tricks during the first few days of a cut to avoid sugar cravings?
• Have you lost muscle while cutting?
• Will you reverse diet after the cut is over or stay at NEW maintenance for a while?
• Can you talk about how your cut fits into your overall plan/goals for the next year?

Top Takeaways:

• A general timeline for a fat loss phase
• How to increase movement without incorporating more exercise
• Tips and tricks on how to overcome cravings 
• How to set your meal timing up for success
• The number one component to prioritize during a fat loss phase
• How to practice being in a maintenance phase  

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today’s Q&A is a deep dive into Rachel’s current fat loss phase and answering all your related questions!
• [0:30] If you're enjoying the show, please share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show!
• [2:00] A brief overview of Rachel’s building phase before heading into the cut
• [2:00] Episode 104: 8-Month Building Phase Results & Plan For Next Cut
• [4:30] Episode 66: Fasting & Muscle Breakdown, Strategic ‘Cheat’ Meals, Protein & Longevity, and More!
• [12:00] The scale is NOT the end all be all… it is just one metric
• [15:30] Movement for fat loss and why it’s important
• [18:00] Question: How long should a cut last?
• [20:30] Episode 76: MINI CUTS: What, Why, When, & How?
• [22:00] Episode 26: Understanding Fat Loss Plateaus, Diet Breaks and Refeeds, Targeted Keto, and More!
• [26:30] Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks
• [27:00] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell
• [27:30] Question: What's your calorie intake?
• [28:30] Question: What percentage deficit are you following?
• [30:30] Overall movement…NEAT… not exercise is underrated during a fat loss phase
• [31:30] Sign up for The Friday Flex: www.metflexlife.com/newsletter
• [33:30] Question: How quickly do you drop calories? And how low do you think you'll go in calories?
• [38:00] Question: Do you have any tricks during the first few days of a cut to avoid sugar cravings?
• [42:00] [FREE GUIDE] The Ultimate Hunger Hacks!
• [43:00] Question: Have you lost muscle while cutting?
• [45:00] Episode 111: How To Optimize Protein Intake & Distribution Across Your Day To Maximize Gains
• [47:00] Episode 107: Fasting & Muscle Preservation, Early Morning Training, How To Build Your Pre & Post-Workout Meals
• [50:00] Being strategic with your cardio..to maintain muscle mass and avoid burnout
• [51:30] Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
• [51:30] Question: Will you reverse diet after the cut is over or stay at NEW maintenance for a while?
• [55:00] Episode 82: Reverse Dieting, The Restrict & Binge Cycle, and Finding ‘Good’ Research Papers
• [55:30] Question: Can you talk about how your cut fits into your overall plan or goals for next year?
• [56:00] Episode 106: Metabolic Rehabilitation, Busting Fat Loss Plateaus, Nutritional Periodization, and More!
• [59:00] How to practice being in a maintenance phase 
• [1:00:00] If you're enjoying the show, please share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show!
• [1:00:30] www.metflexlife.com/podcasts
• [1:01:00] You can sign up for The Friday Flex at www.metflexlife.com/newsletter  

THINGS MENTIONED IN THIS EPISODE:

• Episode 104: 8-Month Building Phase Results & Plan For Next Cut
• Episode 66: Fasting & Muscle Breakdown, Strategic ‘Cheat’ Meals, Protein & Longevity, and More!
• Episode 76: MINI CUTS: What, Why, When, & How?
• Episode 26: Understanding Fat Loss Plateaus, Diet Breaks and Refeeds, Targeted Keto, and More!
• Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks
• Episode 45: The Science of Body Recomposition with Dr. Bill Campbell
• Fat Loss: The Hierarchy Of Importance
• Sign up for The Friday Flex: www.metflexlife.com/newsletter
• [FREE GUIDE] The Ultimate Hunger Hacks!
• Episode 111: How To Optimize Protein Intake & Distribution Across Your Day To Maximize Gains
• Episode 107: Fasting & Muscle Preservation, Early Morning Training, How To Build Your Pre & Post-Workout Meals
• Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
• Episode 82: Reverse Dieting, The Restrict & Binge Cycle, and Finding ‘Good’ Research Papers
• Episode 106: Metabolic Rehabilitation, Busting Fat Loss Plateaus, Nutritional Periodization, and More!

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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.).