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.

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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 

Social Links:

• Youtube: @rachelgregory
• Instagram: @rachelgregory.cns
• TikTok: @metflexlife
• Facebook: @metflexlife 

Primary Programs:

• Keto For Women
• Muscle Science For Women