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Episode 157: Q&A: Extreme Dieting, Programming Cardio for Fat Loss, Macro Tracking Tips

podcast Mar 18, 2022


In this episode, Rachel chats about aggressive vs. moderate deficits, how to strategically implement cardio for fat loss, why overtraining is causing you to plateau, macro tracking strategies, and more!

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Today's Questions:

  • How do you convince clients that extreme deficit and cardio aren’t the answer?
  • Steady-state or HIIT cardio - which is better for fat loss?
  • Should I cut back on my veggies as I’m finally tracking macros and am going over?

Top Takeaways:

  • Steady-state or HIIT cardio: Rachel’s preference for fat loss goals
  • Five benefits of LISS cardio
  • Choosing an aggressive vs. moderate deficit based on your personality and experience level
  • Strategies to meet your daily macro targets

Show Notes:

  • [0:00] Welcome back to MetFlex and Chill with host Rachel Gregory! Today’s episode is a solo Q&A!
  • [0:30] Sign up for The Friday Flex for Tips, Recipes, Rachel’s go-to’s, exercises, and more!
  • [1:00] Question: How do you convince clients that extreme deficit and cardio isn’t the answer?
  • [1:30] Debunking Gender Myths #4: Women Need To Do More Cardio To Achieve Optimal Body Composition
  • [12:30] Question: Steady-state or HIIT cardio - which is better for fat loss?
  • [28:00] If you are interested in one-on-one coaching with Rachel go to or if you are interested in Rachel’s group coaching membership called The Flex Fam check that out at 
  • [29:00] How to program cardio for fat loss 
  • [34:30] Question: Should I cut back on my veggies as I’m finally tracking macros and am going over?
  • [35:00] Common Mistakes When Tracking Macros
  • [41:30] 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 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 completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.

Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility.

You can connect and learn more about Rachel's work by visiting her website 

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