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Small glutes? We don't gatekeep around here! In today's episode, we are spilling all the ways you can grow your glutes and show up for yourself. Glutes are not just important for women—dudes, you need glutes too! Jump in to catch up with Sue and Alex as they also discuss how they are feeling as they continue through their #1eaner2gether diet. As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode. Timestamps: (0:00) About today's episode (0:18) Why Alex is so grateful for the dieting phase he and Sue are in (4:32) Introducing today's topic: Mistakes that might be keeping your glutes small (7:01) Mistake #1 - Lackluster exercise execution & intensity (21:54) Mistake #2 - Incorrect exercise selection & getting "stuck" in certain rep ranges (41:24) Mistake #3 - Not eating enough to train hard & maximize recovery (47:20) Other aspects of recovery to keep in mind (50:05) Mistake #4 - Not giving yourself enough time (57:40) Wrap-up Additional Resources: Positives, Negatives, & Ways to Avoid the Trap of Comparison - https://pod.fo/e/129b27 Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7 Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA For more videos, articles, and information, head to - https://physiquedevelopment.com To follow the team on Instagram: Coach Alex - https://www.instagram.com/alexbush__ Coach Sue - https://www.instagram.com/suegainz Physique Development - https://www.instagram.com/physiquedevelopment_ If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time! ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023, Physique Development LLC. All rights reserved.

Alex... the yogi? It wasn't until this year that Alex decided to jump into the yoga world and give it a try. From being an athlete to consistently resistance training, it was a nerve-wracking move to do something totally new and different—but Alex is reaping the benefits already. Listen in to hear Sue and Alex chat on sticking with new experiences and the impact yoga and physical therapy has had on their lives. As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode. Timestamps: (0:00) About today's episode (0:23) Our crazy laundry & why Alex is a co-dependent flyer (5:04) Introducing today's topic: Alex's yoga journey & the impact it's had on his life (7:50) What held Alex back from trying yoga sooner? (13:13) Some of the biggest physical benefits Alex has experienced since starting yoga (18:34) Some benefits Alex has seen from physical therapy (23:24) Alex's "cheat code" for sticking with a new experience (25:52) Challenges faced during the first few classes (& how things are different now) (36:14) Sticking with a new pursuit when it doesn't immediately fit in your routine (41:34) Sue doesn't like country music (43:00) The importance of having a goal & continually striving for improvement (49:57) Wrap-up Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7 Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA For more videos, articles, and information, head to - https://physiquedevelopment.com To follow the team on Instagram: Coach Alex - https://www.instagram.com/alexbush__ Coach Sue - https://www.instagram.com/suegainz Physique Development - https://www.instagram.com/physiquedevelopment_ If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time! ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023, Physique Development LLC. All rights reserved.

Anything that can make life easier is always a plus for us. We're back today with more life hacks! Sue and Alex sit down and chat about how to always be on time, how to hack your nutrition and exercise, and the ultimate productivity hacks. Plus, catch up with us on our 1EANER 2GETHER journey! As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode. Timestamps: (0:00) About today's episode (0:27) Week 1 of getting #1eaner2gether is in the books! (4:09) Introducing today's topic—how to "hack" your way to success (5:53) What are some tendencies we know about ourselves that have stopped us from accomplishing a goal? (16:14) A quick word on negative self-talk (18:01) "Hacking" our day-to-day activities (steps, meals, etc.) (27:21) Training "hacks" (34:02) Life "hacks" we use (+Sue's ULTIMATE hack) (44:31) Key takeaways #1eaner2gether 12-Week Dieting Series: Episode 1 - https://youtu.be/hS_OyCN4xwQ Episode 2 - https://youtu.be/Obfs_qJl3XQ Episode 3 - https://youtu.be/5qfoa34sTtw Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7 Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA For more videos, articles, and information, head to - https://physiquedevelopment.com To follow the team on Instagram: Coach Alex - https://www.instagram.com/alexbush__ Coach Sue - https://www.instagram.com/suegainz Physique Development - https://www.instagram.com/physiquedevelopment_ If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time! ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023, Physique Development LLC. All rights reserved.

Deloads are essential for continuing to make progress in the gym. When we program deloads for our clients, we explain that you have to deload before you can reload. Sometimes it's taking a week off from the gym, sometimes it's bringing back training volume or frequency. Do you need a deload? Or maybe you actually don't need a deload... Let's dive in and find out! As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode. Timestamps: (0:00) About today's episode (0:21) Pup-dates & our best yoga ever (6:41) Struggling with days off? (8:47) How do we explain the need for deloads to a client? (19:02) Biofeedback markers that would indicate needing a deload (25:05) Lack of motivation as a marker for deloads? (30:07) How do we structure training phases to ensure deloads are productive (& necessary)? (45:05) How does training volume factor into determining when to deload? (51:46) The importance of knowing what failure actually is (57:55) Final thoughts Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7 Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA For more videos, articles, and information, head to - https://physiquedevelopment.com To follow the team on Instagram: Coach Alex - https://www.instagram.com/alexbush__ Coach Sue - https://www.instagram.com/suegainz Physique Development - https://www.instagram.com/physiquedevelopment_ If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time! ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023, Physique Development LLC. All rights reserved.

Stress... We've all had it. There is always going to be unpredictability in life, but setting those expectations allows you to control how you react to those situations. Today, we are diving into actionable steps you can take to deal with your stress and live a better life altogether. As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode. Timestamps: (0:00) About today's episode (0:24) Alex Bush: King of Manifestation (3:26) "I'm good, just stressed..." (5:55) Defining various types of stress (7:58) Why stress could be perceived to be higher than it actually is (& what we can do about it) (19:02) What were some signs/symptoms that we needed to manage our stress better? (& what changes have we implemented?) (29:04) Can strength training increase your ability to handle stress? (41:37) Ways we challenge clients/ourselves to handle stress better (50:05) The importance of giving yourself grace (58:13) Wrap-up Additional Resources: Our Experiences with Perfectionism (& how we navigate through it) - https://pod.fo/e/176a41 Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7 Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA For more videos, articles, and information, head to - https://physiquedevelopment.com To follow the team on Instagram: Coach Alex - https://www.instagram.com/alexbush__ Coach Sue - https://www.instagram.com/suegainz Physique Development - https://www.instagram.com/physiquedevelopment_ If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time! ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023, Physique Development LLC. All rights reserved.

We have another special guest: Chad Morgan! Chad is the owner of Beyond Built Training and is also a men's physique competitor. For the conversation today, he and Alex dive into reverse dieting—what it is and how we utilize it with our clients. As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode. Timestamps: (0:00) About today's episode (0:27) Introducing Chad (1:22) What is 'reverse dieting'? Why might we want to start a client there? (7:12) What are some of the key benefits of a reverse diet? (10:48) Properly setting the stage for a successful reverse diet (17:18) Assessing mentality & emotion when entering a reverse (24:16) Do we need to change anything from a training perspective when entering a reverse? (29:16) How should we handle nutritional adjustments as we work through a reverse? (34:13) What about coming off a contest prep? Would the process be different? (41:09) How we handle adversities clients may face post-competition (47:41) Chad's framework for training post-competition (53:50) The importance of a good support system (55:42) Where to find Chad and Beyond Built Training Connect with Chad and Beyond Built Training: Chad on IG - https://www.instagram.com/chadmorganfit Chad on YouTube - https://www.youtube.com/@ChadMorgan Beyond Built Training on IG - https://www.instagram.com/beyondbuilttraining Beyond Built Training on YouTube - https://www.youtube.com/@BeyondBuilt Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7 Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA For more videos, articles, and information, head to - https://physiquedevelopment.com To follow the team on Instagram: Coach Alex - https://www.instagram.com/alexbush__ Coach Sue - https://www.instagram.com/suegainz Physique Development - https://www.instagram.com/physiquedevelopment_ If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time! ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023, Physique Development LLC. All rights reserved.

Perfectionism can be the thief of joy. We've all experienced it and know how the negative self-talk can impact our lives. Today, Sue and Alex talk about their own struggles with perfectionism and give some tips on how they've been able to pull themselves out of that mindset. As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode. Timestamps: (0:00) About today's episode (0:27) Fire alarms and cartoon outfits (6:30) Introducing today's topic: navigating perfectionism (8:45) Negative self-talk & perfectionism as an addiction (16:26) Things we've missed out on/not been able to excel in because of the need for perfection (32:11) Tools we use to handle unexpected changes throughout our days (37:19) How our ability to handle perfectionism while filming/creating content has evolved over time (43:05) (Quality) feedback is a GIFT—learning how to appropriately receive and give feedback (54:09) Things that can help mitigate struggles with perfectionism (54:26) Reframing your response to mistakes (the audio recorder method) (59:45) Breathing (1:01:05) Managing expectations (1:06:41) How Alex overcame perfectionism keeping him from trying yoga and running (1:14:33) Wrap-up Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7 Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA For more videos, articles, and information, head to - https://physiquedevelopment.com To follow the team on Instagram: Coach Alex - https://www.instagram.com/alexbush__ Coach Sue - https://www.instagram.com/suegainz Physique Development - https://www.instagram.com/physiquedevelopment_ If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time! ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023, Physique Development LLC. All rights reserved.

Feeling like crap? Sue and Alex sit down and chat about how you can turn that around and feel awesome instead. Listen in as we give you some answers and easy changes you can add to your daily routine to start feeling better. As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode. Timestamps: (0:00) About today's episode (0:26) Sue's big Montana getaway (14:14) Introducing today's topic: How to NOT feel like crap (14:42) Get away from your desk! Get steps and sun (18:26) Prioritize protein, water intake, and food quantity (23:30) UnTRACKED doesn't mean unPACKED (26:15) Tips for managing digestion while traveling (32:31) Make sure you're not under-consuming throughout the day (35:08) Manage your stress & prioritize your sleep (39:42) Communicate, communicate, communicate (50:07) Reflect & audit yourself (58:49) Create an environment you'll thrive in (1:03:56) Make a laundry rule (seriously) (1:09:21) Key takeaways Additional Resources: "Why I Feel AWESOME" (IG post) - https://www.instagram.com/p/CpBaN_pPixe Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7 Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA For more videos, articles, and information, head to - https://physiquedevelopment.com To follow the team on Instagram: Coach Alex - https://www.instagram.com/alexbush__ Coach Sue - https://www.instagram.com/suegainz Physique Development - https://www.instagram.com/physiquedevelopment_ If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time! ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023, Physique Development LLC. All rights reserved.

Today is our very first guest interview on the podcast! Please welcome a dear friend, Sam Miller. Sam has more than a decade of experience as a health, fitness, and nutrition coach. His programs help coaches and health professionals improve their clients' results. A popular online educator, podcast host, and mentor, he consistently offers simple, strategic methods for transformation and translates complex concepts into leverage for any health and fitness goal. Alex and Sam sit down and discuss the connection between our gut health and our mental health and how we can improve our mental health by improving our gut. It's a very informative episode, so let's dive in! As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode. Timestamps: (0:00) About today's episode (0:47) Catching up with Sam (4:26) Is "gut health" a buzzword topic? (8:27) Outlining the connection between gut health and mental health (11:01) The gut as a center of inflammatory response (15:23) How poor gut health can lead to micronutrient deficiency (17:39) How can we offset some of these micronutrient deficiencies? Supplements? Whole foods? (20:45) Is there any testing we can do to track our micronutrient levels? (24:14) Inflammation's effects on the brain (33:02) Solutions/low-hanging fruit for improving gut health and mental health (38:39) How long should we implement changes before re-evaluating? (41:14) Stop normalizing a stressful environment/place an emphasis on recovery (49:15) Wrap-up Additional Resources: Cronometer - https://cronometer.com Bristol Stool Chart - https://www.webmd.com/digestive-disorders/poop-chart-bristol-stool-scale Connect with Sam: Instagram - https://www.instagram.com/sammillerscience Website - https://sammillerscience.com Podcast: Sam Miller Science - https://pod.link/1484363220 Book: Metabolism Made Simple - https://metabolismmadesimple.com Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7 Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA For more videos, articles, and information, head to - https://physiquedevelopment.com To follow the team on Instagram: Coach Alex - https://www.instagram.com/alexbush__ Coach Sue - https://www.instagram.com/suegainz Physique Development - https://www.instagram.com/physiquedevelopment_ If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time! ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023, Physique Development LLC. All rights reserved.

Caffeine is one of the most commonly used supplements and more than 90% of adults use it every single day. In today's episode, we are taking a deep dive into... you guessed it, caffeine. We go into great detail on how caffeine works in the body, both the positive and adverse effects of caffeine, and even some fun tidbits you probably hadn't heard before. As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode. Timestamps: (0:00) About today's episode (0:24) Definition & chemical structure of caffeine (3:55) Natural sources of caffeine (7:49) Synthetic sources of caffeine (9:11) How caffeine works in the body (12:57) Benefits of caffeine (13:10) Improved cognitive function (14:36) Increased energy and alertness (20:20) Boosted athletic performance and endurance (25:42) Adverse effects of excessive caffeine consumption (30:58) Caffeine dependence and withdrawal (36:15) Interactions with medications (38:28) Caffeine and pregnancy (39:50) Caffeine consumption and utilization (45:14) Caffeine timing (47:19) Afternoon caffeine and sleep (54:24) Final thoughts (57:02) Wrap-up Additional Resources: The GREATEST—LEGAL—Performance Enhancing Drug You Are Probably Neglecting - https://pod.fo/e/15da12 THE Complete Guide to Supplementation for Quality Sleep - https://pod.fo/e/15f57a Research Mentioned: Caffeine selectively mitigates cognitive deficits caused by sleep deprivation - https://pubmed.ncbi.nlm.nih.gov/34014758/ Effects of Caffeine on Resistance Exercise: A Review of Recent Research - https://link.springer.com/article/10.1007/s40279-021-01521-x Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7 Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA For more videos, articles, and information, head to - https://physiquedevelopment.com To follow the team on Instagram: Coach Alex - https://www.instagram.com/alexbush__ Coach Sue - https://www.instagram.com/suegainz Physique Development - https://www.instagram.com/physiquedevelopment_ If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time! ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023, Physique Development LLC. All rights reserved.

In today's episode, Sue and Alex tell all. We're talking all about how much time we spend on our phones, why you should maybe fire your asshole coach, lessons we've learned from our dogs, and more. If you ever want to submit a question for these types of episodes, keep an eye out on Sue and Alex's social media for periodic question boxes—or you can always submit questions or topics at the link below! As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode. Timestamps: (0:00) About today's episode (0:17) Alex is a Rubik's OG (3:51) How do you stay present in the moment? (13:12) When reversing, is there a certain amount of fat you stop at and then continue with carbs? Is it client-dependent? (25:29) How did you get into bodybuilding? (29:12) How would you rank your top apps? (35:02) Recommendations for someone who doesn't want to give up distance running but wants to build muscle? (38:37) What are you proud of? (45:01) What have you learned from Gus & Tucker? (51:54) Wrap-up Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7 Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA For more videos, articles, and information, head to - https://physiquedevelopment.com To follow the team on Instagram: Coach Alex - https://www.instagram.com/alexbush__ Coach Sue - https://www.instagram.com/suegainz Physique Development - https://www.instagram.com/physiquedevelopment_ If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time! ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023, Physique Development LLC. All rights reserved.

Today is part two of our Digestion Starter Pack. If you missed part one, skip back to episode 105 for the first two tiers of the starter pack. In this episode, we are diving into tier 3 and tier 4, which are food/nutrition and supplements, respectively, and covering how changes within those can help you improve your digestion. As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode. Timestamps: (0:00) About today's episode (0:22) Socks or no socks to sleep? (2:12) Recapping tiers 1 & 2 (2:53) Tier 3 — Food (4:32) Macro allotment & distribution (9:54) Fiber allotment & distribution (14:30) Keeping a food log/journal (17:03) Food sourcing & FODMAPs (19:12) **Bonus Tip** Alex's Vegetable Mash (20:51) Meal timing (22:36) Tier Four — Supplements (23:13) Stomach acid testing/medications/chronic digestive issues (24:57) A final disclaimer before supplements (26:11) Fiber (30:54) Probiotics (Saccharomyces Boulardii) (36:12) L-Glutamine (41:05) Zinc Carnosine (47:03) Aloe Vera (52:59) Marshmallow Root (56:12) Magnesium (57:25) A few extra things to consider (1:03:07) Wrap-up Additional Resources: FODMAP Food List - https://www.ibsdiets.org/fodmap-diet/fodmap-food-list/ Dealing With Low Appetite (PD Podcast Ep.39) - https://pod.fo/e/102948 Baking Soda/Stomach Acid Test - https://my.clevelandclinic.org/health/diseases/23392-hypochlorhydria Squatty Potty - https://amzn.to/3JuBva4 Research: https://pubmed.ncbi.nlm.nih.gov/32423084/ https://pubmed.ncbi.nlm.nih.gov/30439760/ https://pubmed.ncbi.nlm.nih.gov/34073366/ https://pubmed.ncbi.nlm.nih.gov/32190365/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7065695/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2763764/ https://www.ncbi.nlm.nih.gov/books/NBK92765/ https://pubmed.ncbi.nlm.nih.gov/16749917/ https://www.mdpi.com/2072-6651/12/10/619 https://www.mdpi.com/2072-6643/12/3/665 https://examine.com/supplements/glutamine/ Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7 Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA For more videos, articles, and information, head to - https://physiquedevelopment.com Check out the PD Nutrition Calculator - https://physiquedevelopment.com/calculator Band tee sale! 10% off for podcast listeners. Use code PDPOD at checkout - https://physiquedevelopment.com/product-category/gear To follow the team on Instagram: Coach Alex - https://www.instagram.com/alexbush__ Coach Sue - https://www.instagram.com/suegainz Physique Development - https://www.instagram.com/physiquedevelopment_ If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time! ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023, Physique Development LLC. All rights reserved.

Digestion affects your overall health and is continually being more (and better) researched. Today, Sue and Alex are diving into part one of a 'digestion starter pack' to get you in the most optimal place to digest your foods. Listen in as they break down what constitutes good digestion, bad digestion, and ways to improve your digestion. As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode. Timestamps: (0:00) About today's episode (0:31) Sue and Alex ponder the difference between middle school and junior high (3:42) Introducing today's topic: digestion (5:08) Farting in front of others? (6:56) What is digestion? Breaking down what constitutes 'good' and 'bad' digestion (14:13) How many different things does our gut health and digestion impact from an overall health standpoint? (18:51) Tier 1 — Habits & Routine (20:31) Speed of consumption (25:06) Environment (26:39) Heart rate (28:21) Chewing your food (30:20) Water intake (32:54) Tier 1 wrap-up (35:03) Tier 2 — Stress (43:10) Sleep (49:57) Breathing (51:38) Posture (52:26) Recapping Tiers 1 & 2 (52:58) Wrap-up Additional Resources: Bristol Stool Chart - https://www.webmd.com/digestive-disorders/poop-chart-bristol-stool-scale MASS Research Review - https://www.strongerbyscience.com/mass Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7 Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA For more videos, articles, and information, head to - https://physiquedevelopment.com Check out the PD Nutrition Calculator - https://physiquedevelopment.com/calculator Band tee sale! 10% off for podcast listeners. Use code PDPOD at checkout - https://physiquedevelopment.com/product-category/gear To follow the team on Instagram: Coach Alex - https://www.instagram.com/alexbush__ Coach Sue - https://www.instagram.com/suegainz Physique Development - https://www.instagram.com/physiquedevelopment_ If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time! ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023, Physique Development LLC. All rights reserved.

Today, we're talking about habits we've added that have positively changed our lives. Habits provide structure, give you a feeling of accomplishment and discipline, and can even have a domino effect into other areas of your life. Listen in as Alex and Sue not only dive into habits they've incorporated but also a few habits they are currently working on. As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode. Timestamps: (0:00) About today's episode (0:28) Catching up with Alex and Sue (3:57) Introducing today's topic & why habits can be so beneficial (5:07) Daily movement/getting outside daily (11:16) Being specific in all things (16:13) Waking up early/prioritizing sleep (19:11) Less, but better (22:20) Keeping things tidy (28:00) Splitting the day into 3 segments (33:50) Planning the days out (42:33) Skincare (47:57) Controlling social media consumption (54:01) Some habits we're currently working on (1:08:21) Final thoughts (1:10:10) Wrap-up Additional Resources: Opal Screen Time App (iOS) - https://apps.apple.com/us/app/opal-screen-time-for-focus/id1497465230 Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7 Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA For more videos, articles, and information, head to - https://physiquedevelopment.com Check out the PD Nutrition Calculator - https://physiquedevelopment.com/calculator Band tee sale! 10% off for podcast listeners. Use code PDPOD at checkout - https://physiquedevelopment.com/product-category/gear To follow the team on Instagram: Coach Alex - https://www.instagram.com/alexbush__ Coach Sue - https://www.instagram.com/suegainz Physique Development - https://www.instagram.com/physiquedevelopment_ If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time! ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023, Physique Development LLC. All rights reserved.

In today's episode, we get vulnerable. We're talking about the mistakes we've made while growing Physique Development, leadership qualities, and what it means to build a team that we can go far with. BUT—we can't have a super serious conversation without some fun first! Find out which one of us takes the most showers and who has the most 'types' of shower. As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode. Timestamps: (0:00) About today's episode (0:26) Alex has a burning question for Sue (9:41) Introducing today's topic (10:23) How has our definition of leadership changed from before we had employees to now? (13:45) How have we grown in our leadership roles as time has progressed? (21:11) What are the differences between being a coach & being a leader? (30:31) What have the biggest challenges been going from the first hire to building a larger team? (38:07) Handling feedback (giving and receiving), wanting to be liked, & having hard conversations (52:04) Setting & maintaining a standard (56:13) Being respected vs being 'liked' (1:00:37) Emphasizing importance & creating the culture you desire (1:02:58) Applying leadership to every aspect of your life (1:04:38) What are we personally focusing on right now in terms of being a leader? Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7 Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA For more videos, articles, and information, head to - https://physiquedevelopment.com Check out the PD Nutrition Calculator - https://physiquedevelopment.com/calculator Band tee sale! 10% off for podcast listeners. Use code PDPOD at checkout - https://physiquedevelopment.com/product-category/gear To follow the team on Instagram: Coach Alex - https://www.instagram.com/alexbush__ Coach Sue - https://www.instagram.com/suegainz Physique Development - https://www.instagram.com/physiquedevelopment_ If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time! ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023, Physique Development LLC. All rights reserved.

Today is a fun episode! We dive right into some wild "would you rather" questions, listener-submitted questions, and some top fives. Alex and Sue drop their biggest pet peeves and even talk about their irrational superstitions. Prepare for some serious belly laughs! As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode. Timestamps: (0:00) Intro—Catching up with Sue & Alex (4:46) Would you rather it be an Arizona summer forever or an Ohio winter forever? (7:04) Money is unlimited, what are the first 3 things that you hire someone to take care of & why? (10:08) Would you rather be the artist of every song you listen to or have a dog bark continuously each time you start to talk? (12:16) What was your first car, make & model? What is your dream car, if you have one? (18:16) Would you rather pee every time you stood up or poop every time you sat down? (20:25) What is your biggest pet peeve? Top 3? (23:28) Sanitary reasons aside, would you rather have to work out for an hour naked at a public gym or be dropped off 2 miles from your house whilst being naked & having to make your way home? (27:39) What is the telltale sign that you aren’t happy? (30:10) Would you rather be gluten-free or dairy-free for the rest of your life? (32:45) For the next year, would you rather have a full-blown mustache or Big Foot-type hairy legs? (34:43) What is the most irrational superstition that you have? (37:47) What do you consider to be your personal calling? (45:02) A dream vacation that you’d like to go on together? (47:32) What’s the most wild request that you’ve received from an inquiring client? (50:47) Top 5 artists for your training music? (53:34) Top 5 movies of all time? (57:14) Top 5 favorite athletes of all time? (1:02:55) Top 5 Alani Nu Energy Drink flavors? (1:04:39) Top 5 snacks? (1:10:10) Wrap-up Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7 Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA For more videos, articles, and information, head to - https://physiquedevelopment.com Check out the PD Nutrition Calculator - https://physiquedevelopment.com/calculator Band tee sale! 10% off for podcast listeners. Use code PDPOD at checkout - https://physiquedevelopment.com/product-category/gear To follow the team on Instagram: Coach Alex - https://www.instagram.com/alexbush__ Coach Sue - https://www.instagram.com/suegainz Physique Development - https://www.instagram.com/physiquedevelopment_ If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time! ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023, Physique Development LLC. All rights reserved.

"If you look good, you feel good. If you feel good, you play good. If you play good, they pay good." -Deion Sanders When you look good, you feel good, and when you feel good, you perform well. How we look and feel plays a huge role in the way we perform in our daily lives. Today, we are talking about how you can feel your best, one of Sue's biggest idols, and a huge pet peeve of Alex. Before we jump in, please subscribe and leave us a comment or review if you are loving the podcast. As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode. Timestamps: (0:00) About today's episode (0:26) Catching up with Sue and Alex (6:05) "Look good, feel good, perform good" -Deion Sanders (10:47) The main pillars of looking & feeling better (14:06) How the clothes you wear can affect your productivity (19:12) What can you do when you're in a phase where your clothes aren't fitting you the way you'd like? (23:52) The fine line between inspiration and comparison (27:57) The importance of keeping up with your laundry (35:09) People form opinions based on appearance and presentation (whether you like it or not) (40:04) "If you're gonna play the game, PLAY the game" (44:11) You have to ACT like the person you want to become before you can become that person (45:54) Wrap-up Additional Resources: Styled by Florencia - https://www.instagram.com/styledbyflorencia Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7 Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA For more videos, articles, and information, head to - https://physiquedevelopment.com Check out the PD Nutrition Calculator - https://physiquedevelopment.com/calculator Band tee sale! 10% off for podcast listeners. Use code PDPOD at checkout - https://physiquedevelopment.com/product-category/gear To follow the team on Instagram: Coach Alex - https://www.instagram.com/alexbush__ Coach Sue - https://www.instagram.com/suegainz Physique Development - https://www.instagram.com/physiquedevelopment_ If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time! ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023, Physique Development LLC. All rights reserved.

100 episodes… WOW! Thank you for listening and continuing to follow along. If you are loving the pod, be sure to leave us a review—we love to hear from you guys! If you haven't listened to last week's episode, be sure to catch up on episode 99 where we dive into Sue's post-show protocols being 30 weeks post-show.  Today, we are talking specifically about what has helped post-show and how Sue is transitioning from continually having a show on the horizon to not having a show planned for the future. Listen in as Sue discusses how she is focusing on her mental health, recognizing what she wants from life, how she identifies herself as not just a competitor, and more. As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode. Timestamps: (0:00) Intro (0:49) Having been there before (1:56) Focusing on health (hormonal, physical, mental) (7:29) Having a coach (9:50) Having an honest conversation with myself & recognizing my new goals/what I want from my life (16:23) Giving myself space & recognizing that I don't owe anything to anyone (21:16) Recognizing that my body is going to change over time & I'm not meant to fit clothes, clothes are meant to fit me (23:26) Surrounding myself with people who will be understanding & supportive of me (24:49) Still posing & taking pictures, but NOT excessively body-checking (26:14) Allowing myself to feel good & positive about how I look (30:06) Filling my time & focusing on things outside of how my body looks (31:37) Journaling (32:33) Not solely identifying myself as a competitor (34:38) An update on my hormones (42:27) Final thoughts (44:07) Wrap-up First Time Competitor Series: Part 1 - https://pod.fo/e/eef9c Part 2 - https://pod.fo/e/10a3bf Part 3 (Show Day) - https://pod.fo/e/10bd81 Part 4 (Post-Show) - https://pod.fo/e/10d875 Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7 Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA For more videos, articles, and information, head to - https://physiquedevelopment.com Check out the PD Nutrition Calculator - https://physiquedevelopment.com/calculator Band tee sale! 10% off for podcast listeners. Use code PDPOD at checkout - https://physiquedevelopment.com/product-category/gear To follow the team on Instagram: Coach Alex - https://www.instagram.com/alexbush__ Coach Sue - https://www.instagram.com/suegainz Physique Development - https://www.instagram.com/physiquedevelopment_ If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time! ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023, Physique Development LLC. All rights reserved.

Can you believe Sue is already 7.5 months post-show? Today, Sue and Alex chat about the difficulties they ran into during her competition season, what it's like having no new competition goal to jump into, and what goals Sue does have for training and fitness. As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode. Timestamps: (0:00) Intro—Catching up with Alex & Sue (6:14) Some of the difficulties we ran into throughout the competition season (11:30) The emotional investment of a coach toward a client (21:03) How have things been post-show with no new competition goal to jump into (32:06) Navigating the post-show mindset (35:16) Transitioning out of competition season (& how it compares to previous post-show periods) (42:54) Honesty and transparency with your coach is paramount (48:04) Cardio/training changes & differences between this prep vs last (52:39) Has training become more health-focused? Do you still have certain aesthetic goals? (53:49) Will you ever stop tracking macros? (59:22) Do you find yourself interacting differently with clients now that you're not in 'prep mode'? (1:01:27) Has it been hard not having the goal of stepping on stage again? Has it changed the way you want your body to look? (1:05:06) Wrap-up Additional Resources: Sue's Competition Season Wrap-Up (Part 1): https://pod.fo/e/12ed21 Rapid Q&A #9 — Answering Your Questions About Sue's Competition Season (Wrap-Up Part 2): https://pod.fo/e/12f917 Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7 Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA For more videos, articles, and information, head to - https://physiquedevelopment.com Check out the PD Nutrition Calculator - https://physiquedevelopment.com/calculator Band tee sale! 10% off for podcast listeners. Use code PDPOD at checkout - https://physiquedevelopment.com/product-category/gear To follow the team on Instagram: Coach Alex - https://www.instagram.com/alexbush__ Coach Sue - https://www.instagram.com/suegainz Physique Development - https://www.instagram.com/physiquedevelopment_ If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time! ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023, Physique Development LLC. All rights reserved.

Today we are diving into sleep supplementation. If you haven't already listened to episode 97, we talk all about how you can set yourself up for the best night of sleep. Sleep supplements can be great—but without having the lifestyle factors in check, you won't see the same level of benefits. Grab a pen and paper for notes, because we are going to hit you with a lot of information and research on sleep supplements to take, those to avoid, and how to start implementing these into your daily life. As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode. Timestamps: (0:00) Intro—BEFORE digging into supplements, focus on improving lifestyle factors first (8:30) Magnesium (11:41) Forms of magnesium we recommend (14:15) Forms of magnesium to avoid (16:12) Theanine (22:01) Glycine (25:39) Apigenin (29:13) GABA (32:00) Melatonin (34:42) Honorable Mentions (35:01) Myo-inositol (37:11) Vitamin C (38:39) Vitamin D (39:50) Vitamin B12 (40:49) Some additional thoughts on vitamin D, darkness & light exposure, & natural sunlight (46:00) How to start implementing these supplements into your sleep routine (50:28) If I start taking these supplements, am I going to be dependent on them forever? (53:29) Wrap-up Additional Resources: 3 Health Supplements You're Likely Deficient In - https://youtu.be/Uh1hjbV5jng Cronometer (available for web, iOS, & Android) - https://cronometer.com/ Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7 Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA For more videos, articles, and information, head to - https://physiquedevelopment.com Check out the PD Nutrition Calculator - https://physiquedevelopment.com/calculator Band tee sale! 10% off for podcast listeners. Use code PDPOD at checkout - https://physiquedevelopment.com/product-category/gear To follow the team on Instagram: Coach Alex - https://www.instagram.com/alexbush__ Coach Sue - https://www.instagram.com/suegainz Physique Development - https://www.instagram.com/physiquedevelopment_ If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time! ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023, Physique Development LLC. All rights reserved.