Episode 18: Building Physical and Mental Fitness with Rachel Gregory
Summary
Deep dive into what it truly means to be fit—from the inside out. In this episode we sit down with Rachel Gregory, a Board-Certified Nutrition Specialist, Strength and Conditioning Coach, and the founder of RG Fit.
Rachel has spent over a decade blending high-level science with sustainable methods to help women ditch the all-or-nothing mindset and build lasting self-trust. But beyond the physical gains, Rachel is currently navigating her own greatest challenge: the end of an 11-year relationship. She opens up about the emotional roller coaster of deep grief and how she is applying her principles of mental fitness to rebuild her life at a cellular level.
In this episode, we discuss breaking the cycle of yo-yo dieting, the difference between weight loss and body recomposition, the power of mental fitness, and navigating life when it throws you curve balls. Whether you are looking to strengthen your body or find your footing during a difficult season, Rachel’s story is powerful fuel for your journey.
Takeaways
The core of sustainable body recomposition is in repetitive, simple actions—tracking nutrition, consistent training, adequate rest—over years, not short-term extreme efforts.
Focusing on fueling intentionally and building muscle—even if it temporarily increases weight—transforms body shape and confidence, moving away from scale obsession.
Working through grief, breakups, and emotional upheaval with tools like therapy, journaling, yin yoga, and acceptance accelerates personal growth and prepares the mind for sustained health habits.
Visualizing and embodying the person you want to be—through daily routines, non-negotiables, and affirmations—reprograms behaviors and beliefs, making goals feel innate.
Balancing ambition with grace—accepting that progress isn’t linear and that rest, reflection, and alone time are integral—enables sustainable growth in all areas.
Simple adjustments like reducing screen time in the mornings, scheduling priorities, and using journaling tools construct a base for mental clarity and physical consistency without overwhelming effort.
Letting go of the need to control every outcome, embracing the present, and trusting the process facilitate emotional healing and enable clarity in pursuit of goals.
Chapters
02:15 - Rachel’s background in sports medicine, nutrition, and research in keto
06:40 - Understanding body re-composition: shifting focus from weight loss to muscle building
09:46 - Mindset shift from restriction to abundance and the importance of long-term planning
14:35 - Practical steps: dialing in nutrition, training, and simplifying meals for sustainability
18:59 - Achieving a dream body: phases of muscle gain, fat loss, and maintenance over 10 years
23:36 - What is keto? Rachel’s research, study results, and lessons learned
29:36 - Personalized nutrition: higher protein, moderate carbs, and flexible approaches
36:05 - Practical macro tracking: gut checks and building awareness without obsessive counting
43:28 - The tumultuous journey of a breakup: the emotional rollercoaster and healing process
48:50 - Building emotional resilience through therapy, yin yoga, and surrendering to feelings
54:57 - Navigating geographical change: moving from San Diego to Chicago and building new community
59:00 - Reflection on identity shifts: daily practices and visualizing future self
64:48 - The importance of living intentionally and aligning daily actions with core values
69:18 - The role of vulnerability, empathy, and boundary-setting in relationships
73:28 - Finding calm in daily life with journaling, meditation, and self-care routines
75:59 - The balance of enjoying the process versus grind culture in business and health
80:25 - Creating the identity of who you want to be in 2 years through small habits
83:33 - Supporting others as your highest priority while maintaining self-care
84:42 - Final tips: embrace the journey, surrender, and the power of self-awareness
Resources
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