Should I count total or net carbs? First, let's define what net carbs are.

What Are Net Carbs?

To determine the net carbs of a specific food, it is just the total carbs minus the fiber. And that's going to give you the net carbs.

Net Carbs = Total Carbs - Fiber

When you're first starting a ...

In this episode, Rachel chats about the benefits of cyclical keto and carb cycling, how to correct form for online clients, why protein is ultimately the most crucial macronutrient no matter what diet protocol is followed, and more!

To learn more and apply to work one-on-one with Rachel, v...

Are you doing keto, but you're tired all the time? There are a few common reasons why this can happen. So let's talk about it.

Why You're Tired on Keto

It's not uncommon to feel your energy dip, or feel a little bit of exhaustion the first few days of transitioning into a ketogenic diet. Ther...

This was lunch prep for the week! SUPER filling, HIGH protein, and really really delicious!

For the buffalo chicken:

You can use my staple Buffalo Chicken Meal Prep recipe which is SO easy and delicious or you can just shred up some rotisserie chicken and toss it with hot sauce and garlic powder.

Do supplements even work to increase muscle growth or help with strength training? There's a lot of nonsense about this topic out there. So let's talk about it.

Do Supplements Increase Muscle Growth?

I do believe there are a few supplements that can aid in muscle growth and strength training ove...

Gaining muscle isn't a fast process. But there are definitely some things that you can dial in to make sure that you're optimizing your muscle-building potential. So let's talk about it.

How to Gain Muscle Fast

The first thing you want to think about to optimize your muscle building potential is...

I'm not kidding, this literally took 10-minutes to make from start to finish! 🤯

Salmon, Asparagus, Arugula Salad Recipe

🔖  Here's what you need:

• Fresh asparagus
• Fresh lemon/s
• Olive oil spray
• Salt and spices of choice (I used Redmond Real Salt and Lemon Pepper Seasoning)
• Wild-caught salmon f...

How do I measure metabolic flexibility? There are a few different ways that you can go about measuring how metabolically flexible you are. There are some objective metrics, which are going to be more like nerding out on the sciency stuff. And then there's more subjective metrics, which are base...