#140 - Keys To Growing Muscle As A Female Part 1 with Alex Bush

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 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. --- Join the FREE MetFLex Life Course: www.metflexandchill.com  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  Social Links: Youtube: @rachelgregory Instagram: @rachelgregory.cns TikTok: @metflexlife Facebook: @metflexlife  Primary Programs: Keto For Women Muscle Science For Women