Nov 19, 2021
To watch this episode and other
past episodes, please visit Rachel’s
YouTube
channel.
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
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---
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Rachel Gregory is a
Board-Certified Nutritionist, Strength and Conditioning Specialist,
Podcaster, and founder of MetFlex Life. She is also the author of
the international best-selling book, "21-Day Ketogenic Diet Weight Loss
Challenge."
Rachel 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 completed the first-ever human clinical
trial looking at the effects of the Ketogenic Diet in non-elite
CrossFit athletes, which is published in the
International Journal of Sports
and Exercise Medicine.
Currently, in her day-to-day
coaching business, Rachel guides her clients to becoming the best,
most confident version of themselves. She has a passion for
educating those dedicated to optimizing their physical and mental
well-being while improving long-term health and fitness goals. Her
most popular course, Keto for Women, has helped women all across the world learn how
to ditch the restrictive, all-or-nothing mindset associated with
keto and instead thrive through the power of metabolic
flexibility.
You can connect and learn more
about Rachel's work by visiting her website www.metflexlife.com
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