RACHEL GREGORY, MS, CNS, CSCS

Board Certified Nutritionist. Strength & Conditioning Specialist. Published researcher. Coach.

I coach women to build muscle instead of shrinking, so fat loss becomes a phase, not a life sentence.
 

WHAT TO ASK ME ABOUT

MUSCLE AND TRAINING

• Build muscle instead of shrinking. What changes as you get older, and what doesn't.
• Mistakes women make when trying to build muscle.
• Why bootcamp style classes are killing your results (CrossFit, OrangeTheory, Barry's Bootcamp, F45, etc.).
• How much muscle do you really need, and is there such a thing as too much?
• Strength or hypertrophy: what changes in the program when the goal is muscle.
• Going to failure: what it actually feels like, and why "the burn isn't it.
• How long does it take to lose muscle? Two weeks off, a vacation, an injury.
• Skinny-fat, and the limiting factors in training that keep women there.
• Can stronger glutes fix low back pain?
• Training around an injury, from someone who used to work in sports medicine. When to swap the exercise and when to stop.

NUTRITION AND THE PHASES

• Nutritional periodization. What a whole year of eating looks like when it's actually planned.
• The reverse diet. Why you get hungrier when you start eating more, and how much to add back at a time.
• Is your fat loss stalling? The six things to check before you cut calories again.
• How much protein a woman actually needs, and why most are still under.
• Should women fast?
• Creatine for women: what it does for muscle, what it does for the brain, and why food alone won't top you off.

THE RESEARCH

• I ran the first human clinical trial on the ketogenic diet in non-elite CrossFit athletes. Here's why I don't coach keto anymore.
• How to maintain muscle on a GLP-1, and what training and protein have to look like while the weight comes off.
• Is AI going to take over coaching? What a model can't learn from a woman's check-in.

THE HUMAN STUFF

• "Life keeps getting in the way and I throw the whole thing out and start over next week." The restart cycle, and why knowing what to do was never the problem.
• Rebuilding after a long relationship ended, and what training and eating look like when life comes apart.
• Going on antidepressants, the weight gain question, and what she'd tell a client working through a hard season.
• Moving cities with a dog and no plan. Rebuilding a routine from zero when everything familiar is gone.
• Riding the grief rollercoaster, and what training and eating look like on the days you can't do much of either.