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MetFlex and Chill

Oct 8, 2021

To watch this episode, please visit Rachel’s YouTube channel.

Listeners can find Robb Wolf at his website, on Twitter @robbwolf, and on Instagram @dasrobbwolf 

Robb Wolf is a former research biochemist and 2X New York Times/Wall Street Journal Best-selling author of The Paleo Solution and Wired To Eat. He and co-author Diana Rodgers recently released their book, Sacred Cow, which explains why well-raised meat is good for us and good for the planet. Robb has transformed the lives of hundreds of thousands of people around the world via his top-ranked Itunes podcast, books, and seminars. He’s known for his direct approach and ability to distill and synthesize information to make the complicated stuff easier to understand.

In this episode, Robb and I chat all about Robb’s perspective on metabolic flexibility, how to better understand hydration and sodium intake, the carb swish trick, how macros on keto can fluctuate based on exercise and exertion, and more!

“In a textbook of medical physiology, hydration means water and electrolytes. And when we're really thinking about physical performance, the main electrolyte we need to be concerned with is sodium.” Robb Wolf 

Top Takeaways:

  • Robb’s perspective on metabolic flexibility and how to achieve it
  • Benefits to a carb swish for performance 
  • A daily recommended minimum dose of sodium should be this if you eat a mostly whole foods diet
  • When fasting becomes too much and could cause more metabolic harm

Show Notes:

  • [0:00] Rachel gives a brief bio on our guest today, Robb Wolf @dasrobbwolff
  • [1:00] Welcome back to MetFlex and Chill! Rachel welcomes guest Robb Wolf @dasrobbwolff   
  • [1:30] Robb gives a brief background of how he got into working with people with complex issues and needed something other than standard care
  • [4:00] Question: Can you tell us about your personal Paleo/Keto/Low-carb journey and how it’s evolved over the years?
  • [5:00] “My base recommendations really haven't changed a ton other than I think I've become even more aware that the folks that are struggling with body composition, appetite control, metabolic issues, etc... that protein really is THE thing to focus on.”
  • [9:30] Question: Have you seen metabolic inflexibility on both sides of the spectrum? And what would you say about how to mitigate that? 
  • [17:30] A Low-Carbohydrate Ketogenic Diet Combined with 6-Weeks of Crossfit Training Improves Body Composition and Performance
  • [17:30] Question: What's your opinion on implementing a lower-carb protocol within a CrossFit setting for those people who are not elite?
  • [22:00] Zone diet 
  • [25:00] What is a carb swish? 
  • [25:30] Question: Do you think there's a difference in terms of genders for those who want to implement a keto/low carb approach and also do CrossFit?  
  • [26:30] Theories around keto and performance: Could be electrolyte management? Could it be from excessive sweat causing fatigue? 
  • [28:30] Question: Can you speak to the importance of electrolytes not just in terms of performance but overall health and functioning?
  • [30:00] The main electrolyte to replenish during performance = Sodium
  • [31:00] “In a textbook of medical physiology, hydration means water and electrolytes. And when we're really thinking about physical performance, the main electrolyte we need to be concerned with is sodium.”
  • [36:00] Question: ​​Is there a recommended intake of sodium-based on body bodyweight?
  • [40:00] Listener Question: I noticed that I get bloated or kind of puffy if I have too much sodium. Can you talk to that a little bit?
  • [42:30] Listener Question: Can you actually overdose on a potassium supplement?
  • [44:30] Question: Is there anything in the past year that you've changed your mind about and why?
  • [52:00] If you want to check out more from Robb you can find him at,, or The Healthy Rebellion 
  • [52:00] 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.


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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.).