Episode 28: Non-Caloric Sweeteners, How to Get Shredded/Super Lean, Spot-Reducing Body Fat, Alternate Day Fasting, and More!

In this episode, Rachel talks about her opinion on non-caloric sweeteners, why getting super lean requires major sacrifice, the role stress plays in getting lean, and if spot reducing body fat is a thing.

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GIVEAWAY for today's episode is brought to you by nowfoods.com.

3 winners will get a $150 promo code for nowfoods.com.

TO ENTER GIVEAWAY:

• Subscribe to the podcast
• Leave a Rating AND Review

*If you have already left a rating and review for a previous episode, you can still enter this giveaway by taking a screenshot of the episode, posting it in your Instagram story, and tagging @rachelgregory.cns for a chance to win!

Top Takeaways:

• How comfort food dampens our stress response.
• To get super lean, you HAVE to be willing to sacrifice.
• The more extreme the goal is, the more extreme the sacrifice will be.
• Is spot reducing fat possible?
• Chronically elevated cortisol may be a key reason why everyday stress can cause overeating.

Show Notes:

• [0:30] GIVEAWAY: Now Foods - 3 winners get a $150 promo code for nowfoods.com. To enter the giveaway:
  • Subscribe to the podcast
  • Leave a Rating AND review
  • *If you have already left a rating and review for a previous episode, you can still enter this giveaway by taking a screenshot of the episode, posting it in your Instagram story, and tagging @rachelgregory.cns for a chance to win!
• [3:00] Question 1: What do you think about non-caloric sweeteners?
• [5:00] Remember the 80/20 rule in regards to whole vs. processed foods
• [11:00] Rachel’s Blog Post on Sweeteners - what she uses and what to look for
• [11:30] The Hungry Brain by Stephan Guyenet
• [12:30] How comfort food dampens our stress response
• [17:30] Question 2: How do you get very lean?
• [19:30] Using cardio strategically and our bodies ability to adapt to cardio
• [18:30] MetFlex and Chill: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks with Rachel Gregory
• [22:00] MetFlex and Chill: Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism
• [24:30] To get super lean, you HAVE to be willing to sacrifice. Social sacrifices are usually massively under-discussed when talking about body recomposition
• [26:30] What is your goal in getting super lean, and can it be sufficient motivation to achieve it?
• [28:00] Being shredded all the time is just not realistic. There are many factors that need to be aligned for getting super lean.
• [31:00] Remember, the more extreme the goal is, the more extreme the sacrifice will be.
• [31:30] Question 3: Why even with a healthy diet, NEAT, resistance training, and cardio does the fat around my waist want to be the last to exit my body?
• [32:00] Is spot reducing fat possible???
• [35:00] “Several studies have shown that people with higher stress levels tend to gain more body fat over time than people with lower stress levels. And guess where this fat gain tends to happen -- in the abdominal area” (The Hungry Brain by Stephan Guyenet)
• [35:30] “Chronically elevated cortisol may be a key reason why everyday stress can cause overeating and fat accumulation… controlling stress is essential to everything, but especially when it comes to [...]  bodyfat in the midsection”
• [37:30] Question 4: Thoughts on alternate day fasting, specific to keto & MetFlex
• [44:30] MetFlex and Chill: Veggies & Bloating, How To Know If You’re Metabolically Flexible, Low Energy During HIIT, The Lion Diet, and More!
• [45:00] Check out THE Fasting episode with Mike Mutzel

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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.).