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Episode 66: Fasting & Muscle Breakdown, Strategic ‘Cheat’ Meals, Protein & Longevity, and More!

podcast Oct 30, 2020

In this episode, Rachel gives tips on how to balance fasting and building muscle, how to mentally prepare for a deload week, the importance of incorporating more protein as you age and more!

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Todays Questions:

  • How do I strategically choose when to have cheat meals to optimize recovery and performance?
  • Does fasting increase the amount of muscle breakdown?
  • Does higher protein (1:1 body weight/grams daily) impact longevity?
  • When to take a deload week?
  • How to know if you’re cheating a rep?
  • What are the best vitamins for post menopausal women?

Top Takeaways:

  • Differences between a cheat meal and a refeed meal
  • Reasons fasting is probably not ideal for optimizing muscle building
  • Benefits of protein in terms of longevity
  • How to set yourself up for success in the gym

Show Notes:



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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.).



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