$140 - Keys To Growing Muscle As A Female Part 1 with Alex Bush | MetFlex and Chill

$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
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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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