Apr 24, 2020
To learn more and apply to work
one-on-one with Rachel, visit her website: https://www.killinitketo.com/
In this episode, Rachel talks
about how to test for low stomach acid and why it’s important for
proper digestion, setting up your pre-workout nutrition, and how
alcohol fits into a ‘healthy’ lifestyle.
"Carbs are not essential.
But if the goal is to optimize performance and become as
metabolically flexible as possible, utilizing carbs strategically
is definitely beneficial...especially when it comes to
performance-based goals." Rachel Gregory
can test for low stomach acid at home using the Baking Soda Test
and the HCL Challenge Test detailed in this episode.
pre-workout meal/snack/supplement will depend on
your specific goals, the type, and length of your
workout, as well as other factors.
are not essential, but they can be helpful, especially when talking
about metabolic flexibility. If you are eating carbs to fuel a
workout, aim for an 80/20 ratio of starch to fruit.
- Alcohol is a toxin; your body will pause other
processes to get it out of you as fast as possible. Know your goals
when it comes to consuming alcohol.
- [2:30] The importance of high-quality
- [3:00] Protein is QUEEN! blog post
- [3:30] How do we know if we have the proper
amount of stomach acid to digest proteins?
- [4:00] Stomach acid production can be inhibited
by different factors
- [5:00] Signs and symptoms associated with low
stomach acid level
- [6:00] Lab tests to determine stomach acid
- [6:45] At home testing!
- [7:50] Supplement: Betaine
HCl with Pepsin
- [8:09] Preventing false negatives
- [10:00] The HCL challenge test, for if you
failed the baking soda test
- [14:00] Don’t eat in a stressed state!
- [15:00] Chew your food!!
- [16:30] How to help with Acid
- [17:00] Apple
Cider Vinegar (ACV) take
1 to 2 tablespoons with water, before trying supplements. With
- [20:00] Best food type to fuel a
- [21:00] Look at your goals first… your goals
will change the fuel needs for exercise
- [23:00] Something that worked a year ago, might
not work today. Keep evolving
- [23:30] When searching for best fuel; look to
what you’re currently eating first
- [24:00] Another important question to ask, what
type of workout are you doing?
- [25:00] Another overlooked question… What is
your pre-workout fuel goal?
- [27:30] Water and Electrolytes before
- [28:30] Fats: Stick with fast-digesting/faster
absorbing fats like MCT
oil/powder, coconut oil,
- [29:00] Just before exercise - fast-digesting
Protein: high-quality whey
EAAs, collagen powder, protein bar
- [30:00] 1+ hours before - slow-digesting
Protein: non-fat plain yogurt or cottage cheese, eggs, lean
- [32:00] METFLEX Life Course
- [32:30] Carbs: Not essential, but if you are
eating carbs for workouts aim for 80/20 Starch/Fruit
- [35:30] UCAN SuperStarch, Cluster Dextrin, and other alternate carb
The Carb Swish
- [38:30] Cocktails and Keto
- [39:00] Hard Seltzer nutrition info
- [40:30] Alcohol itself is a toxin, which means
it is NOT healthy
THINGS MENTIONED IN THIS EPISODE:
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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.).