Episode 140: Keys To Growing Muscle As A Female Part 1 with Alex Bush

Listeners can find Alex Bush at his website www.physiquedevelopment.com, on Instagram @alexbush_, and YouTube @Physique Development 

Alex Bush is a coach, trainer, and co-founder of the online coaching platform, Physique Development. He has a bachelor's degree in Exercise Science as well as several continuing education certifications including N1, PN1, and CSCS. Alex has been coaching for 8 years and has worked with over a thousand competitive physique athletes as well as lifestyle clients. Alex resides in Ohio with his wife, Sue, and Pups, Gus & Tucker.

In this episode, Rachel and Alex chat about the key factors that play a role in growing muscle as a female, training during your cycle, if birth control plays a role in muscle growth, and much more!

“Our greatest propensity to put on muscle tissue is going to be in a caloric surplus.” Alex Bush

Top Takeaways:

• Training during your menstrual cycle
• Three factors to help optimize sleep
• Why carbs can be beneficial for females and hormonal health
• How birth control affects muscle growth

Show Notes:

• [0:00] Trailer introduction to the episode. 
• [1:30] Welcome back to MetFlex and Chill! Rachel welcomes guest Alex Bush to the listeners  
• [2:00] Alex gives the listeners a brief intro of himself and also his journey in the nutrition and exercise space 
• [3:00] Physique Development 
• [10:00] Introducing the main topics of today’s episode which include key concepts to building muscle as a female
• [11:30] First key: a calorie surplus 
• [13:00] “Our greatest propensity to put on muscle tissue is going to be in a caloric surplus.” Alex Bush
• [22:30] Second key: sleep and recovery
• [26:00] Alex’s general recommendation on how many days a week you should focus on lifting
• [29:30] Question: Do you have any recommendations for optimizing sleep?
• [35:30] Third key: hormonal health
• [38:00] Question: What role does birth control play in building muscle?
• [41:00] Question: Have you ever found that manipulating certain macronutrients can be beneficial to hormonal health?
• [45:30] Why carbs can be beneficial for females and hormonal health
• [48:00] Question: What is your general recommendation in terms of changing up a client's training during the stages of their menstrual cycle? 
• [49:00] The Women's Book 
• [56:00] Question: Has there been anything that you've changed your mind about in the past year, and why?
• [1:02:00] Listeners can check out more from Alex on IG at @alexbush_, or his website www.physiquedevelopment.com, and on YouTube @Physique Development 
• [1:03:30] 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 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.).