Episode 66: Fasting & Muscle Breakdown, Strategic ‘Cheat’ Meals, Protein & Longevity, and More!

In this episode, Rachel gives tips on how to balance fasting and building muscle, how to mentally prepare for a deload week, the importance of incorporating more protein as you age and more!

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Todays Questions:

• How do I strategically choose when to have cheat meals to optimize recovery and performance?
• Does fasting increase the amount of muscle breakdown?
• Does higher protein (1:1 body weight/grams daily) impact longevity?
• When to take a deload week?
• How to know if you’re cheating a rep?
• What are the best vitamins for post menopausal women?

Top Takeaways:

• Differences between a cheat meal and a refeed meal
• Reasons fasting is probably not ideal for optimizing muscle building
• Benefits of protein in terms of longevity
• How to set yourself up for success in the gym

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Rachel dives into a Q&A for the listeners.  If you are curious about shownotes check out her website resource page
• [1:30] How do I strategically choose when to have cheat meals to optimize recovery and performance?
• [3:00] Episode 26: Understanding Fat Loss Plateaus, Diet Breaks and Refeeds, Targeted Keto, and More!
• [8:00] Question: Does fasting increase the amount of muscle breakdown?
• [8:00] Episode 42: Fasting Q&A with Ashleigh VanHouten
• [10:00] Fasting is catabolic to your body
• [12:30] Question: Does higher protein (1:1 body weight/grams daily) impact longevity?
• [15:00] Episode 43: All Things PROTEIN with Shawn Wells
• [15:30] Question: When to take a deload week?
• [15:30] Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books
• [19:30] Question: How to know if you’re cheating a rep?
• [20:00] Episode 63: Principles & Methods For Building Muscle with Danny Vega
• [23:30] Question: What are the best vitamins for postmenopausal woman?
• [27:00] Episode 33: Top 5 Supplements Everyone Should Consider with Shawn Wells
• [27:30] If you’re enjoying this podcast, the best way to help it grow is to take a screenshot and share it to your instagram story and tag @rachelgregory.cns. You can also leave a review on the Itunes podcast app! If you have any other questions feel free to email me at [email protected] 

THINGS MENTIONED IN THIS EPISODE:

• Episode 26: Understanding Fat Loss Plateaus, Diet Breaks and Refeeds, Targeted Keto, and More!
• Episode 42: Fasting Q&A with Ashleigh VanHouten
• Episode 43: All Things PROTEIN with Shawn Wells
• Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books
• Episode 33: Top 5 Supplements Everyone Should Consider with Shawn Wells

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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.).