Shows
Chasing Clarity: Health & Fitness PodcastTHE WHY BEHIND THE WORK: WHO I AM, WHY I COACH & THE CLIENTS I SERVE | EP. 161In this solo episode, Brandon DaCruz, accredited nutritionist and online physique coach pulls back the curtain and walks you through the personal journey, career path and coaching philosophy that have shaped his work over the past 15+ years in the fitness industry.You’ll hear the story behind how Brandon went from under-fueling as a young athlete to becoming a nationally published fitness model, corporate sports nutrition executive and high-level coach who’s helped over 1,100 clients improve their physiques, performance, and overall health.Brandon shares why he left the security of a successful corporate care...2025-05-0819 min
Chasing Clarity: Health & Fitness PodcastMICROS MATTER TOO: THE PREVALENCE OF NUTRIENT INSUFFICIENCY & THE IMPORTANCE OF MICRONUTRIENTS WITH DR. CLIFF HARVEY | EP. 160TOPICS:⁃ DEFINING NUTRIENT INSUFFICIENCY⁃ WHAT DO WE ACTUALLY MEAN BY NUTRIENT INSUFFICIENCY & HOW IS IT DIFFERENT FROM FULL-BLOWN DEFICIENCY?⁃ WHY ARE WE SEEING SUCH WIDESPREAD INADEQUACY IN ESSENTIAL VITAMINS & MINERALS EVEN AMONG ACTIVE INDIVIDUALS?⁃ WHAT ARE SOME OF THE TOP MICRONUTRIENTS ATHLETES TEND TO FALL SHORT ON & WHY?⁃ LIFESTYLE FACTORS THAT WORSEN THESE NUTRIENT INSUFFICIENCIES⁃ WHAT IS THE IMPACT OF POOR SLEEP ON DIET QUALITY & THE NUTRIENT DENSITY OF THE DIET?⁃ WHAT ROLE DOES STRESS PLAY IN MICRONUTRIENT STATUS?WHERE TO CONNECT WITH ME:Follow Brandon...2025-05-011h 27
Chasing Clarity: Health & Fitness PodcastMETABOLIC RATE DIFFERENCES BETWEEN WOMEN & MEN- WHY WOMEN BURN FEWER CALORIES AT REST: SEX DIFFERENCES SERIES PART 3 | EP. 159TOPICS:⁃ WHAT IS RESTING METABOLIC RATE (RMR)?⁃ SCIENTIFIC RESEARCH ON SEX-BASED DIFFERENCES IN RMR⁃ WHY MEN BURN MORE CALORIES AT REST⁃ DEBUNKING THE “FEMININE METABOLISM” MYTH⁃ THE ROLE OF LEAN MASS IN INFLUENCING RMR⁃ HOW TO PRACTICALLY INFLUENCE YOUR RMRWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon’s Website: ht...2025-04-2412 min
Chasing Clarity: Health & Fitness PodcastSTUBBORN BODY FAT DIFFERENCES BETWEEN MEN & WOMEN: SEX DIFFERENCES SERIES PART 2 | EP. 158TOPICS:⁃ HOW STUBBORN BODY FAT DIFFERS BETWEEN SEXES⁃ WHY IT’S HARDER TO LOSE FAT IN CERTAIN REGIONS THAN OTHERS⁃ HOW BETA & ALPHA ADRENERIC RECEPTORS INFLUENCE FAT BREAKDOWN & FAT LOSS⁃ THE ROLE CATECHOLAMINES PLAY IN THE FAT LOSS PROCESS⁃ THE SCIENCE OF STUBBORN BODY FAT⁃ HOW BLOOD FLOW INFLUENCES LIPOLYSIS & FAT LOSS⁃ HOW DIFFERENCES IN HORMONES BETWEEN SEXES INFLUENCES FAT STORAGE & FAT LOSSWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info...2025-04-1723 min
Chasing Clarity: Health & Fitness PodcastDIFFERENCES IN BODY FAT DISTRIBUTION, FAT LOSS, FAT STORAGE & FAT USE BETWEEN MEN & WOMEN: SEX DIFFERENCES SERIES PART 1 | EP. 157TOPICS:⁃ INTRO TO A NEW PODCAST SERIES⁃ THE DIFFERENT TYPES OF FAT WE CARRY⁃ SEX DIFFERENCES IN BODY FAT DISTRIBUTION⁃ SEX DIFFERENCES IN FAT STORAGE & FAT GAIN⁃ SEX DIFFERENCES IN POST-MEAL FAT STORAGE⁃ DIFFERENCES BETWEEN MALES & FEMALES IN TERMS OF HOW THEY BURN FAT & RESTORE EXCESS FATTY ACIDS INTO FAT CELLS⁃ SEX DIFFERENCES IN FAT USE DURING EXERCISE⁃ SEX DIFFERENCES IN FAT GAIN, FAT LOSS & POST-DIET FAT REGAIN⁃ WHY YOU NEED TO STOP DRASTIC WEIGHT CYCLING & INSTEAD FOCUS ON LOSING FAT & THEN MAINTAINING IT⁃ WHY LOSING LEAN MASS DURING A DIET PREDISPOSES Y...2025-04-1027 min
Chasing Clarity: Health & Fitness PodcastLYLE MCDONALD GLP-1 MASTERCLASS: A DEEP DIVE INTO ANTI-OBESITY DRUGS | EP. 156TOPICS:⁃ WHAT IS GLP-1 & GIP? WHAT ARE THE MECHANISMS BY WHICH THEY HELP WITH WEIGHT LOSS?⁃ CAN WE GO OVER THE CURRENT ANTI-OBESITY MEDICATIONS AVAILABLE AS WELL AS THE ONES THAT WILL BE RELEASED WITHIN THE NEXT FEW YEARS⁃ LIRAGLUTIDE⁃ SEMAGLUTIDE⁃ TIRZEPATIDE⁃ RETRATUTIDE⁃ CAGRISEMA⁃ BIMAGRUMAB⁃ SEX DIFFERENCES IN RESPONSE TO GLP-1 RA’S⁃ WHY WOMEN LOSE FASTER & MORE WEIGHT ON GLP-1’S⁃ WHAT ARE THE MOST COMMON MISTAKES PEOPLE MAKE WHEN USING THESE COMPOUNDS?⁃ HOW TO OPTIMIZE BODY COMPOSITION OUTCOMES WHEN USING GLP-1’S?⁃ WHAT STRATEGIES CAN BE USED TO KEEP THE DOSE LOW...2025-04-032h 59
Chasing Clarity: Health & Fitness PodcastTHE BENEFITS OF DROPPING BODY FAT | EP. 155TOPICS:⁃ INTRO TO THE BENEFITS OF DROPPING BODY FAT⁃ HOW MUCH WEIGHT DO YOU NEED TO LOSE TO SEE SIGNIFICANT HEALTH BENEFITS⁃ THE HEALTH BENEFITS OF 5-10% WEIGHT LOSS⁃ RESEARCH ON THE SIGNIFICANT BENEFITS & IMPROVEMENTS THAT MODEST WEIGHT LOSS CAN HAVE ON METABOLIC HEALTH MARKERS⁃ THE IMPACTS OF WEIGHT LOSS ON INSULIN SENSITIVITY, BLOOD SUGAR CONTROL & THE RISK OF TYPE 2 DIABETES⁃ THE IMPACTS OF WEIGHT LOSS ON BLOOD LIPID & CHOLESTEROL LEVELS⁃ THE IMPACTS OF WEIGHT LOSS ON BLOOD PRESSURE LEVELS⁃ THE IMPACTS OF WEIGHT LOSS ON ARTHRITIS⁃ WEIGHT LOSS & ALL CAUSE MORTALITY2025-03-2714 min
Chasing Clarity: Health & Fitness PodcastLYLE MCDONALD: FEMALE FAT LOSS | EP. 154TOPICS COVERED ON THIS PODCAST:⁃ THE MOST COMMON FAT LOSS MISTAKES WOMEN MAKE⁃ SEX DIFFERENCES THAT MAKE FAT LOSS MORE DIFFICULT FOR WOMEN⁃ WHY WOMEN LOSE WEIGHT SLOWER THAN MEN⁃ DIFFERENCES IN FAT LOSS & MUSCLE LOSS BETWEEN SEXES⁃ WHY WOMEN ARE MORE PREDIPOSED TOWARDS EXPERIENCING NEGATIVE EFFECTS FROM VERY LOW-CALORIE DIETING?⁃ LOW ENERGY AVAILABILITYWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon’s Coaching, Consultation & Mentorship Servi...2025-03-202h 51
Chasing Clarity: Health & Fitness PodcastARE MOST PEOPLE OVERFAT OR UNDERMUSCLED? BREAKING DOWN THE FACTS ON THE HARMFUL EFFECTS OF CARRYING EXCESS BODY FAT | EP. 153TOPICS:⁃ INTRO TO THE QUESTION AS TO WHETHER THE ISSUE IS EXCESS BODY FAT OR INSUFFICIENT MUSCLE MASS⁃ OUR CURRENT OVERWEIGHT & OBESITY STATS⁃ WHAT IS THE AVERAGE BODY FAT PERCENTAGE OF AMERICANS?⁃ WHAT IS A HEALTHY LEVEL OF BODY FAT FOR MEN & WOMEN?⁃ HOW MUCH WEIGHT ARE PEOPLE GAINING ON AVERAGE EACH YEAR?⁃ HOW THE AVERAGE CALORIE INTAKE, ACTIVITY LEVELS & EXERCISE LEVELS OF INDIVIDUALS ARE LEADING TO HAVING EXCESS ADIPOSITY⁃ THE HEALTH CONSEQUENCES OF CARRYING EXCESS BODY FATWHERE TO CONNECT WITH ME:Follow Brandon on IG...2025-03-1321 min
Chasing Clarity: Health & Fitness PodcastDR. MARTIN REFALO: SEX DIFFERENCES IN MUSCLE GROWTH & TRAINING TO FAILURE VERSUS KEEPING REPS IN RESERVE | EP. 152TOPICS:⁃ SEX DIFFERENCES BETWEEN MALES & FEMALES⁃ MARTIN’S NEW RESEARCH LOOKING AT SEX DIFFERENCES IN MUSCLE GROWTH OUTCOMES FROM RESISTANCE TRAINING BETWEEN MALES & FEMALES⁃ REASONS AS TO WHY MANY FEMALES DO NOT MAXIMIZE THEIR MUSCLE GROWTH POTENTIAL⁃ MARTIN’S STUDY ON TRAINING TO FAILURE VERSUS 1-2 RIR⁃ PRACTICAL APPLICATION & TAKEAWAYS FROM THIS RESEARCHWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotfor...2025-03-061h 20
Chasing Clarity: Health & Fitness PodcastTHE NUMBER ONE NUTRITION MISTAKE HOLDING YOU BACK FROM DROPPING BODY FAT & HINDERING YOUR ABILITY TO GET LEAN & STAY LEAN | EP. 151TOPICS:⁃ THE NUMBER ONE NUTRITION MISTAKE HOLDING YOU BACK FROM DROPPING BODY FAT⁃ THE ISSUES CAUSED BY UNDERESTIMATING, UNDERREPORTING & INACCURATELY TRACKING YOUR CALORIE INTAKE⁃ EVERY CALORIE COUNTS DURING A FAT LOSS PHASE EVEN IF YOU DON’T COUNT THEM⁃ HABITS & ITEMS THAT MOST NEGLECT TO TRACK⁃ HOW COMMON IS IT TO UNDERREPORT OUR CALORIE INTAKE?⁃ NEW RESEARCH ON THE INACCURACY OF SELF-REPORTED FOOD INTAKE⁃ HOW MUCH DO WE UNDERESTIMATE OUR CALORIE INTAKE BY?WHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/bra...2025-02-2730 min
Chasing Clarity: Health & Fitness PodcastHOW MUCH PROTEIN SHOULD YOU EAT DURING A FAT LOSS PHASE? | EP. 150TOPICS:⁃ THE BENEFITS OF HIGH PROTEIN DIETS⁃ WHY PROTEIN INTAKE MAY NEED TO SCALE UP WHEN WE’RE IN A DEFICIT⁃ HOW BEING IN A DEFICIT IMPACTS MUSCLE PROTEIN SYNTHESIS & MUSCLE PROTEIN BREAKDOWN LEVELS⁃ BREAKING DOWN THE NEWEST SYSTEMATIC REVIEW & META-REGRESSION⁃ PRACTICAL APPLICATIONWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon’s Website: https...2025-02-2017 min
Chasing Clarity: Health & Fitness PodcastDR. SCOTT STEVENSON NUTRIENT TIMING MASTERCLASS: HOW TO FUEL YOURSELF TO ENHANCE PERFORMANCE & FACILITATE RECOVERY | EP. 149TOPICS:⁃ INTRODUCTION TO THE SHOW⁃ WHAT IS NUTRIENT TIMING & PERI-WORKOUT NUTRITION?⁃ PRE-WORKOUT NUTRITION⁃ WHAT MACROS SHOULD BE PRIORITIZED PRIOR TO TRAINING?⁃ WHAT ARE THE BENEFITS OF PRE-WORKOUT FUELING?⁃ EVIDENCE ON PRE-WORKOUT NUTRITION⁃ INTRA-WORKOu UT NUTRITION⁃ WHAT’RE THE BENEFITS OF USING AN INTRA-WORKOUT DRINK?⁃ HOW INTRA-WORKOUT CARBS INFLUENCE CORTISOL LEVELS⁃ EVIDENCE ON INTRA-WORKOUT CARBS⁃ CARB MOUTH RINSING RESEARCH⁃ POST-WORKOUT NUTRITION⁃ RESEARCH ON THE BENEFITS OF NUTRIENT TIMING & USING PRE & POST WORKOUT NUTRITION TO OPTIMIZE MUSCLE GAIN OUTCOMES⁃ NUTRITIONAL NIHILISM- DISMANTLING THE CRITICISMS OF NUTRIENT AND WHY ALTHOUGH IT MAY NOT BE NEC...2025-02-121h 57
Chasing Clarity: Health & Fitness PodcastTHE MISCONSTRUED SCIENCE OF MENSTRUAL CYCLE SYNCING | EP. 148TOPICS:⁃ WHAT IS MENSTRUAL CYCLE SYNCING⁃ THE MAIN LIMITATIONS OF THIS APPROACH⁃ LIMITATION 1: USES THE TEXTBOOK 28 DAY MENSTRUAL CYCLE WHICH MANY WOMEN DO NOT HAVE⁃ LIMITATION 2: THE THEORY BEHIND WHY WOMEN SHOULDN’T TRAIN INTENSELY IN THEIR LUTEAL PHASE IS BASED ON MECHANISTIC DATA IN RODENTS NOT OUTCOME DATA IN HUMANS⁃ LIMITATION 3: SEX HORMONE FLUCTUATIONS ACROSS THE CYCLE OFTEN DO NOT SIGNIFICANTLY IMPACT PERFORMANCE⁃ DOES MENSTRUAL CYCLE PHASE INFLUENCE TRAINING ADAPTATIONS⁃ THE EVIDENCE AGAINST MENSTRUAL CYCLE SYNCED TRAINING⁃ THE DRAWBACKS OF MENSTRUAL CYCLE SYNCING⁃ WHY I USE AUTOREGULATION PRINCIPLES AROUND MY FEMALE CLIENTS ME...2025-02-0620 min
Chasing Clarity: Health & Fitness PodcastDR. ALLAN BACON: DECONSTRUCTING PREVALENT SOCIAL MEDIA MYTHS & FRAGILITY NARRATIVES AROUND CYCLE SYNCING, MENOPAUSE, AUTOPHAGY, FASTING & CARNIVORE | EP. 147TOPICS:⁃ RIDICULOUS TRENDS, APPROACHES, PROTOCOLS & FRAGILITY NARRATIVES THAT ARE TARGETED AT WOMEN⁃ MENSTRUAL CYCLE SYNCING⁃ BODY COMPOSITION CHANGES DURING THE MENOPAUSE TRANSITION⁃ AUTOPHAGY & FASTING⁃ CARNIVORE DIET
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.com
2025-01-301h 44
Chasing Clarity: Health & Fitness PodcastTHE MOST EFFECTIVE STRATEGIES FOR IMPROVING METABOLIC FLEXIBILITY, INSULIN SENSITIVITY & METABOLIC HEALTH | EP. 146TOPICS COVERED:⁃ NUTRITION FOR METABOLIC FLEXIBILITY⁃ HOW YOUR DIET & HORMONES IMPACT WHAT MACROS YOU USE FOR ENERGY & YOUR DEGREE OF METABOLIC FLEXIBILITY⁃ STRATEGIES FOR IMPROVING METABOLIC FLEXIBILITY, PERFORMANCE & BODY COMPOSITION PROGRESS⁃ STRATEGY 1: USE CALORIE & CYCLING TO IMPROVE METABOLIC FLEXIBILITY, PERFORMANCE & FAT LOSS⁃ STRATEGY 2: USE NUTRIENT TIMING TO FUEL FOR THE WORK YOU’RE DOING⁃ STRATEGY 3: ENGAGE IN MULTIPLE FORMS OF EXERCISE TO ENHANCE METABOLIC FLEXIBILITY & INSULIN SENSITIVITY⁃ STRATEGY 4: DO AEROBIC WORK & FASTED CARDIO FOR BETTER METABOLIC FLEXIBILITY⁃ STRATEGY 5: DIAL IN SLEEP FOR GREATER INSULIN SENSITIVITY & METABOLIC FLEXIBILITY
WHERE TO CONNECT W...2025-01-2319 min
Chasing Clarity: Health & Fitness PodcastACHIEVING OPTIMAL BODY COMPOSITION & METABOLIC HEALTH THROUGH IMPROVING METABOLIC FLEXIBILITY | EP. 145TOPICS COVERED:⁃ DEFINING THE CONCEPT OF METABOLIC FLEXIBILITY⁃ THE IMPORTANT ROLE METABOLIC FLEXIBILITY PLAYS IN OPTIMIZING TRAINING PERFORMANCE, BODY COMPOSITION & METABOLIC HEALTH⁃ THE DIFFERENCE BETWEEN FAT BURNING & FAT LOSS⁃ WHEN WE WANT TO USE FAT FOR ENERGY VERSUS WHEN WE WANT TO USE CARBS FOR ENERGY⁃ THE BENEFITS OF BEING METABOLICALLY FLEXIBLE⁃ CURRENT STATS ON METABOLIC HEALTH⁃ THE DRAWBACKS OF BEING METABOLICALLY INFLEXIBLE⁃ THE LINK BETWEEN INSULIN RESISTANCE & METABOLIC INFLEXIBILITY
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bd...2025-01-1627 min
Chasing Clarity: Health & Fitness PodcastJOE JEFFERY: FEMALE PED USE, TRT & GH THERAPY & MAXIMIZING MUSCLE GAIN WHILE MINIMIZING FAT ACCRUAL | EP. 144TOPICS COVERED:⁃ BIGGEST MISTAKES MANY MAKE WHEN IT COMES TO FEMALE PED USE⁃ WHY ANAVAR SHOULD NOT BE YOUR FIRST CYCLE AS A FEMALE⁃ WHAT CONTRIBUTES MOST TO VIRILIZATION; DOSE OR DURATION?⁃ THE BENEFITS OF ESTROGEN⁃ THE POTENTIAL DRAWBACKS OF CRUSHING ESTRADIOL⁃ WHAT TO FOCUS ON WHEN LOOKING TO REGAIN YOUR CYCLE POST-CONTEST⁃ HRT CONSIDERATIONS FOR WOMEN⁃ TRT FOR WOMEN⁃ GH FOR WOMEN⁃ SEX DIFFERENCES BETWEEN MEN & WOMEN IN TERMS OF GH RESPONSE
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram...2025-01-0959 min
Chasing Clarity: Health & Fitness PodcastTHE MOST IMPORTANT TRAINING PRINCIPLE FOR PHYSIQUE DEVELOPMENT: PROGRESSIVE OVERLOAD | EP. 143TOPICS:⁃ WHAT VARIABLES YOU NEED TO FOCUS ON TO MAXIMIZE MUSCLE GROWTH⁃ WHAT IS PROGRESSIVE OVERLOAD⁃ THE DIFFERENCE BETWEEN WORKING OUT & TRAINING⁃ OVERLOAD VERSUS PROGRESSIVE OVERLOAD⁃ TRAINING VARIABLES THAT CAN BE ADJUSTED TO PROGRESS THE TRAINING STIMULUS⁃ WHY YOU SHOULD ADOPT A MENTALITY OF PROGRESSION TO YOUR TRAINING⁃ THE IMPORTANCE OF USING A PROGRESSION MODEL WITHIN YOUR TRAINING PROGRAMS⁃ SINGLE PROGRESSION & DOUBLE PROGRESSION MODELS⁃ WHAT IS THE BEST PROGRESSION METHOD FOR HYPERTROPHY? ADDING WEIGHT OR INCREASING REPS?⁃ RESEARCH ON WHAT FORM OF PROGRESSIVE OVERLOAD IS MOST EFFECTIVE FOR HYPERTROPHY⁃ COACHING INSI...2025-01-0235 min
Chasing Clarity: Health & Fitness PodcastARE YOU SENSITIVE TO GLUTEN OR IS IT A FODMAP INTOLERANCE CAUSING YOUR GI ISSUES? BREAKING DOWN THE RESEARCH ON THE TRUE CAUSE OF GI SYMPTOMS | EP. 142TOPICS:⁃ WHAT IS GLUTEN⁃ HOW COMMON IS CELIAC DISEASE & NON-CELIAC GLUTEN SENSITIVITY⁃ RESEARCH ON THE PREVALENCE OF INDIVIDUALS MISDIAGNOSING THEMSELVES WITH NON-CELIAC GLUTEN SENSITIVITY⁃ WHAT IS THE PREVALENCE OF IBS⁃ WHAT ARE FODMAPS⁃ MANY MISATTRIBUTE THE SYMPTOMS THEY GET FROM EATING FODMAPS & BLAME GLUTEN FOR THOSE SYMPTOMS⁃ DETERMINING IF YOUR GI ISSUES ARE DUE TO NCGS OR IBS/FODMAP INTOLERANCES
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on...2024-12-2623 min
Chasing Clarity: Health & Fitness PodcastTHE POWER OF THE PLACEBO EFFECT: HOW YOUR PSYCHOLOGY IMPACTS YOUR PHYSIOLOGY WHEN IT COMES TO DIETING, APPETITE REGULATION, TRAINING PERFORMANCE & BLOOD GLUCOSE LEVELS | EP. 141TOPICS COVERED IN EP. 141:⁃ WHY WE CANNOT SEPARATE OUR PSYCHOLOGY FROM OUR PHYSIOLOGY⁃ RESEARCH ON THE POWER OF THE PLACEBO EFFECT⁃ HOW YOUR BELIEFS AROUND FOOD INFLUENCE YOUR PHYSIOLOGICAL RESPONSES⁃ YOUR BELIEFS AROUND THE NUTRITIONAL CONTENT OF WHAT YOU CONSUME CAN IMPACT THE SATIETY YOU EXPERIENCE⁃ HOW YOUR BELIEFS AROUND YOUR GENETICS INFLUENCE YOUR PHYSIOLOGY⁃ YOUR PERCEPTION OF WHAT A SPECIFIC FOOD WILL DO TO YOUR BLOOD SUGAR LEVELS CAN SPIKE YOUR BLOOD SUGAR MORE THAN THE FOOD ITSELF⁃ HOW YOUR BELIEFS AROUND EXERCISE & PHYSICAL ACTIVITY IMPACT THE BENEFITS YOU RECEIVE FROM ENGAGING IN TH...2024-12-1926 min
Chasing Clarity: Health & Fitness PodcastTHE MENTAL SIDE OF DIETING: HOW YOUR BELIEFS AROUND DIETING IMPACT YOUR SUBJECTIVE PERCEPTION OF THE EXPERIENCE | EP. 140TOPICS COVERED ON EP. 140:⁃ INTRO⁃ HOW THE MINDSET YOU APPROACH YOUR NEXT DIETING PHASE WITH CAN MAKE OR BREAK YOUR EXPERIENCE⁃ MOST COMMON MINDSET MISTAKES MANY MAKE WHEN STARTING A DIET⁃ MISTAKE 1: ASSOCIATING DIETING WITH RESTRICTION BEFORE IT EVEN STARTS⁃ MISTAKE 2: MANY PEOPLE NOCEBO THEMSELVES WHEN GOING ON A DIET⁃ MISTAKE 3: MANY ARE MORE MENTALLY RESTRICTED FROM A MINDSET PERSPECTIVE THAN THEY ARE RESTRICTED FROM AN ENERGY DEFICIT PERSPECTIVE⁃ DIETING CAN OFTEN BE A MENTAL BATTLE ALTHOUGH IT DOESNT HAVE A DIRECT EFFECT ON MENTALITY⁃ DOES WEIGHT LOSS IMPACT PSYCHOLOGICAL STRESS?⁃ RESEARCH...2024-12-1223 min
Chasing Clarity: Health & Fitness PodcastPROTEIN MYTHS & MISTAKES WITH MIKKI WILLIDEN PHD: FIGHTING FRAGILITY NARRATIVES WITH FACTS | EP. 139TOPICS COVERED:⁃ MYTH 1: HIGH PROTEIN DIETS LEAD TO FAT GAIN⁃ MYTH 2: HIGH PROTEIN DIETS INCREASE THE RISK OF INSULIN RESISTANCE⁃ MYTH 3: HIGH PROTEIN DIETS STIMULATE VASOMOTOR SYMPTOMS⁃ MYTH 4: YOU CAN ONLY DIGEST, ABSORB & USE 20-30 GRAMS OF PROTEIN PER MEAL⁃ MYTH 5: HIGH PROTEIN DIETS ARE HARMFUL TO KIDNEY HEALTH⁃ MYTH 6: HIGH PROTEIN DIETS ARE HARMFUL TO BONE HEALTH⁃ THE MOST COMMON MISTAKES MANY MAKE WITH THEIR PROTEIN INTAKE
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@g...2024-12-041h 28
Chasing Clarity: Health & Fitness PodcastBLOOD FLOW RESTRICTION MASTERCLASS WITH BFR RESEARCHER DR. NICK ROLNICK | EP. 138TOPICS:⁃ WHAT IS BLOOD FLOW RESTRICTION & WHAT’RE THE ORIGINS OF THIS APPROACH?⁃ WHAT IS THE PROPER WAY TO PERFORM BFR & HOW DOES IT WORK?⁃ HOW DOES LOW LOAD BFR TRAINING COMPARE TO HIGH LOAD TRADITIONAL TRAINING WHEN IT COMES TO MUSCLE GROWTH?⁃ THE BENEFITS OF BFR TRAINING⁃ PRACTICAL APPLICATION SECTION: HOW CAN THOSE LOOKING TO MAXIMIZE MUSCLE GROWTH INCORPORATE BFR INTO THEIR TRAINING PROGRAM?⁃ MYTHS RELATED TO BFR
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@g...2024-11-271h 06
Chasing Clarity: Health & Fitness PodcastSTRATEGIES TO SUCCESSFULLY NAVIGATE THE UPCOMING HOLIDAY SEASON & PREVENT WINTER WEIGHT GAIN | EP. 137TOPICS COVERED IN EP. 137:⁃ AN INTRODUCTION TO HALTING WINTER WEIGHT GAIN⁃ HOLIDAY WEIGHT GAIN STATS⁃ HOW THE HOLIDAY SEASON AFFECTS YEARLY WEIGHT GAIN PATTERNS⁃ USEFUL STRATEGIES FOR NAVIGATING HOLIDAYS, EVENTS & EATING OCCASIONS⁃ STRATEGY 1: TRANSITION TO EATING AT MAINTENANCE & FOCUS ON FUELING PERFORMANCE & BUILDING MUSCLE⁃ STRATEGY 2: APPROACH EACH HOLIDAY AS AN INDIVIDUAL DAY & PRIORITIZE THE EVENTS THAT MEAN THE MOST TO YOU⁃ STRATEGY 3: CREATE A PLAN IN ADVANCE FOR EACH CELEBRATORY OCCASION⁃ STRATEGY 4: USE PRE-LOADING TECHNIQUES TO INCREASE SATIETY & DECREASE YOUR LIKELIHOOD OF OVEREATING IN EXCESS⁃ STRATEGY 5: BRING A FEW HEALTHY DISHES THAT ALIGN...2024-11-2125 min
Chasing Clarity: Health & Fitness PodcastMINDSET SHIFTS THAT MAKE DIETING & LOSING FAT EASIER, MORE EFFICIENT & MORE ENJOYABLE | EP. 136TOPICS COVERED ON EP. 136:⁃ WHY YOU NEED TO CONSIDER THE MENTAL SIDE OF DIETING TO ATTAIN YOUR BEST PHYSIQUE⁃ STOP THINKING YOU NEED TO DO THIS ALL ON YOUR OWN⁃ HIRE A NUTRITION PROFESSIONAL TO GUIDE YOU THROUGH THE TRANSFORMATION PROCESS⁃ WHAT TO DO WHEN YOU’RE LACKING MOTIVATION⁃ RELY ON DISCIPLINE & FALL BACK ON YOUR HABITS RATHER THAN RELYING ON MOTIVATION & WILLPOWER⁃ CHASE CONSISTENCY & PROGRESS OVER PERFECTION⁃ CONSISTENT EFFORT IS THE CHEAT CODE TO GETTING LEAN & STAYING LEAN⁃ ACCEPT THAT PLATEAUS ARE APART OF THE PROCESS⁃ STOP EXPECTING LINEAR PROGRESS⁃ FOCU...2024-11-1434 min
Chasing Clarity: Health & Fitness PodcastSCOTT STEVENSON: TRAINING PRINCIPLES THAT WILL HELP YOU TRANSFORM YOUR BODY & LIFE: LESSONS LEARNED FROM BODYBUILDING | EP. 135TOPICS:⁃ INTRO TO THE TOPIC⁃ WHY WE GOT INTO BODYBUILDING⁃ THE MOST IMPORTANT LESSONS WE’VE TAKEN AWAY FROM BODYBUILDING & HAVE APPLIED TO LIFE⁃ LESSON 1: THE IMPORTANCE OF GOAL SETTING⁃ LESSON 2: FIND YOUR WHY FOR PURSUING YOUR GOALS & LET IT BE YOUR ANCHOR THROUGH THE HIGHS & LOWS OF THIS JOURNEY⁃ LESSON 3: FOCUS ON BECOMING PROCESS ORIENTED & PATIENT RATHER THAN OBSESSING OVER THE OUTCOME⁃ LESSON 4: THE PRINCIPLE OF PROGRESSIVE OVERLOAD APPLIES TO ALL ASPECTS OF LIFE, NOT JUST TRAINING: WE MUST CONTINUE CHALLENGING OURSELVES OVER TIME TO GROW⁃ LESSON 5: TESTING YOUR LIMITS IN THE GYM & TRAIN...2024-11-071h 56
Chasing Clarity: Health & Fitness PodcastGETTING PHOTO SHOOT SHREDDED: A LOOK INTO MY RECENT PHOTO SHOOT PREP | EP. 134TOPICS COVERED ON EP. 134:⁃ MY GOALS FOR THIS SUMMER & THIS FAT LOSS PHASE⁃ A RAW LOOK AT WHAT IT TOOK TO GET SHREDDED THIS SUMMER⁃ MY DESCENDING & DYNAMIC RATE OF FAT LOSS APPROACH⁃ DIGGING INTO PEAK WEEK⁃ WHAT IS PEAK WEEK?⁃ THE GOALS OF PEAK WEEK⁃ WHAT VARIABLES ARE MANIPULATED DURING PEAK WEEK⁃ HOW I PEAKED FOR MULTIPLE SHOOTS
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coach...2024-10-3037 min
Chasing Clarity: Health & Fitness PodcastERIC HELMS: THE COST OF GETTING SHREDDED & THE BEST STRATEGIES TO IMPROVE THE PROCESS OF GETTING PEELED | EP. 133TOPICS COVERED IN EP. 133:⁃ DEFINITION OF STAGE SHREDDED⁃ WHAT BODY FAT PERCENTAGE DO MALES & FEMALES GET DOWN TO FOR STAGE?⁃ WHAT PHYSIOLOGICAL CHANGES OCCUR WHEN GETTING DOWN TO STAGE LEVELS OF CONDITIONING THAT YOU THINK INDIVIDUALS SHOULD BE AWARE OF?⁃ WHAT HAPPENS WHEN WE GET DOWN TO VERY LOW LEVELS OF BODY FAT⁃ LOW ENERGY AVAILABILITY & REDS⁃ THE CALORIC COST OF GETTING INTO SHREDDED CONDITION- YOU MAY NEED TO DIET ON VERY LOW CALORIE INTAKE⁃ THE BEST WAY TO GO ABOUT GETTING SHREDDED/STRATEGIES TO MANAGE THE COST OF GETTING SHREDDED⁃ RATE OF LOSS2024-10-241h 37
Chasing Clarity: Health & Fitness PodcastTHE METABOLIC EFFECTS & SCIENCE OF CHEAT MEALS: DOES INDULGING INCREASE YOUR METABOLISM? | EP. 132TOPICS COVERED ON EP. 132:
⁃ ADDRESSING THE MOST COMMON CLAIM AROUND CHEAT MEALS⁃ DO CHEAT MEALS BOOST YOUR METABOLISM?⁃ THE METABOLIC HEALTH IMPACTS OF CHEAT MEALS
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.com2024-10-1724 min
Chasing Clarity: Health & Fitness PodcastDR. MIKE T. NELSON: THE SCIENCE OF METABOLIC FLEXIBILITY: HOW TO MAXIMIZE YOUR ABILITY TO USE FATS & CARBS | EP. 131TOPICS COVERED ON THIS WEEK'S EPISODE:
⁃ HOW DR. MIKE GOT INTO RESEARCHING METABOLIC FLEXIBILITY⁃ WHAT METABOLIC FLEXIBILITY IS & WHY IT’S IMPORTANT FOR BODY COMPOSITION & METABOLIC HEALTH?⁃ HOW WE CAN MEASURE & DETERMINE OUR DEGREE OF METABOLIC FLEXIBILITY⁃ THE VARIABILITY IN METABOLIC FLEXIBILITY BETWEEN INDIVIDUALS⁃ THE POTENTIAL DRAWBACKS OF BEING METABOLICALLY INFLEXIBLE⁃ HOW CARB RESTRICTION (KETO & CKD) IMPACTS CARBOHYDRATE METABOLISM & METABOLIC FLEXIBILITY⁃ THE BENEFIT OF IMPROVING AEROBIC FITNESS⁃ THE TOP TIPS & STRATEGIES FOR IMPROVING METABOLIC FLEXIBILITY
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.in...2024-10-101h 15
Chasing Clarity: Health & Fitness PodcastCHEAT MEALS & CHEAT DAYS: DO CHEAT MEALS HELP OR HINDER FAT LOSS? | EP. 130
TOPICS COVERED ON EP. 130:
⁃ WHAT IS A CHEAT MEAL⁃ THE PREVALENCE OF CHEAT MEALS⁃ THE MOST COMMON MISTAKE MANY MAKE THAT DERAILS THEIR FAT LOSS PROGRESS⁃ DRAWBACKS OF CHEAT MEALS⁃ DRAWBACK 1: CHEAT MEALS CAUSE PASSIVE OVERCONSUMPTION⁃ DRAWBACK 2: THE FOODS INCLUDED IN CHEAT MEALS HAVE BEEN SHOWN TO MASSIVELY INCREASE THE AMOUNT OF CALORIES YOU EAT & NEED TO EAT TO FEEL FULL⁃ DRAWBACK 3: CHEAT MEALS DERAIL BODY COMP PROGRESS⁃ DRAWBACK 4: CHEAT MEALS LIMIT FAT LOSS & ELONGATE THE TIME IT TAKES TO REACH YOUR DESIRED PHYSIQUE GOALS BY ERASING YOUR DEFICIT⁃ AN EXAMPL...2024-10-0339 min
Chasing Clarity: Health & Fitness PodcastTHE LINK BETWEEN EXERCISE & APPETITE: DOES WORKING OUT MAKE YOU HUNGRIER OR HELP SUPPRESS YOUR APPETITE? | EP. 129
TOPICS COVERED ON EP. 129:⁃ MISCONCEPTIONS AROUND EXERCISE AND APPETITE⁃ HOW EXERCISE ACTUALLY IMPROVES APPETITE REGULATION⁃ HOW DIFFERENT FORMS OF PHYSICAL ACTIVITY & EXERCISE IMPACT APPETITE⁃ THE PROFOUND BENEFITS OF WALKING THAT ARE OFTEN OVERLOOKED⁃ WALKING’S EFFECTS ON APPETITE⁃ CARDIO’S EFFECTS ON APPETITE⁃ RESISTANCE TRAINING’S EFFECTS ON APPETITE⁃ THE ACUTE EFFECT OF EXERCISE ON APPETITE⁃ THE EFFECT OF CHRONIC EXERCISE ON APPETITE
WHERE TO CONNECT WITH US:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Bran...2024-09-2629 minChasing Clarity: Health & Fitness PodcastHIGH ENERGY FLUX FOR MANAGING HUNGER: THE BENEFITS THAT INCREASING YOUR ACTIVITY LEVELS HAS ON APPETITE CONTROL & SATIETY LEVELS | EP. 128
TOPICS COVERED ON EP. 128 OF CHASING CLARITY:⁃ INTRO TO THE TOPIC OF ACTIVITY & APPETITE REGULATION⁃ THE BIGGEST BOTTLENECK MANY ENCOUNTER IN THEIR QUEST TO GET LEAN & STAY LEAN⁃ HOW ENGAGING IN HIGHER LEVELS OF PHYSICAL ACTIVITY IMPROVES APPETITE REGULATION & HUNGER MANAGEMENT⁃ A REAL WORLD EXAMPLE OF THOSE WITH HIGHER ACTIVITY LEVELS REGULATING APPETITE BETTER & EATING MORE YET STAYING LEANER⁃ THE BENEFITS OF GETTING INTO A HIGH FLUX STATE VERSUS LOW FLUX STATE⁃ HIGH VERSUS LOW FLUX FOR APPETITE & BODY COMP MANAGEMENT
WHERE TO CONNECT WITH US:
Follow Brandon on I...2024-09-1928 minChasing Clarity: Health & Fitness PodcastG-FLUX: THE SCIENCE BEHIND THE HIGH ENERGY FLUX APPROACH I LIVE, PROMOTE & UTILIZE | EP. 127
TOPICS COVERED ON EPISODE 127 OF THE CHASING CLARITY PODCAST:
⁃ INTRODUCTION TO THE HIGH FLUX LIFESTYLE & WHY I STARTED USING THIS APPROACH WITH MYSELF AND CLIENTS⁃ THE MAJOR ISSUE WITH THE WEIGHT LOSS & COACHING INDUSTRY TODAY⁃ DEFINING THE CONCEPT OF ENERGY FLUX AKA G-FLUX⁃ COMPARING & CONTRASTING A LOW ENERGY FLUX & HIGH ENERGY FLUX APPROACH DURING FAT LOSS & WEIGHT MAINTENANCE PHASES⁃ THE MOST COMMON TYPE OF CLIENT I INCREASE ENERGY FLUX WITH⁃ MY GOAL WHEN USING A HIGH ENERGY FLUX APPROACH⁃ THE RESEARCH BACKED BENEFITS OF BEING IN HIGH ENERGY FLUX⁃ BENEFIT 1: HIGH...2024-09-1245 minChasing Clarity: Health & Fitness PodcastEP. 126: DR. SCOTT STEVENSON: THE PRINCIPLES TO RUST PROOF YOUR PHYSIQUE, PERFORMANCE & PROGRESS FOR YEARS TO COME.DR. SCOTT STEVENSON: THE PRINCIPLES TO RUST PROOF YOUR PHYSIQUE, PERFORMANCE & PROGRESS FOR YEARS TO COME.
TOPICS COVERED ON EPISODE 126 OF CHASING CLARITY PODCAST:⁃ INTRO TO THE TOPIC OF RUST PROOFING YOUR PHYSIQUE & PERFORMANCE FOR YEARS TO COME⁃ GOAL SETTING & HOW TO LEVERAGE THE RIGHT TYPE OF MOTIVATION TO YOUR ADVANTAGE⁃ HOW TO CONTINUE FALLING IN LOVE WITH THE PROCESS OF TRAINING EVEN AFTER DOING IT FOR YEARS⁃ TRAINING AS A HORMETIC STRESS- HOW TO LOOK AT THE STIMULUS & STRESS INDUCED THROUGH TRAINING⁃ SELECTIVE IDIOCY- THERE ARE TIMES TO PUSH YOUR LIMITS & T...2024-09-051h 58Chasing Clarity: Health & Fitness PodcastEP. 125 NEAT MASTERCLASS: A DEEP DIVE INTO NON-EXERCISE ACTIVITY & HOW IT IMPACTS YOUR BODY COMP, CALORIE BURN & LIKELIHOOD TO GAIN OR LOSE BODY FAT.NEAT MASTERCLASS: A DEEP DIVE INTO NON-EXERCISE ACTIVITY & HOW IT IMPACTS YOUR BODY COMP, CALORIE BURN & LIKELIHOOD TO GAIN OR LOSE BODY FAT- EP. 125
EPISODE 125 OF THE CHASING CLARITY PODCAST
TOPICS:
⁃ CHANGES TO THE CHASING CLARITY PODCAST
⁃ WHAT IS NEAT
⁃ WHAT ACTIVITIES ARE INCLUDED IN NEAT
⁃ WHY IS NEAT IMPORTANT TO FOCUS ON
⁃ THE BENEFITS OF FOCUSING ON YOUR NEAT LEVELS
⁃ HOW MANY CALORIES CAN YOU BURN THROUGH NON-EXERCISE ACTIVITY ON A DAILY BASIS
⁃ DO WE SEE LARGER DIFFERENCES IN CALORIES BURNED THROUGH BMR OR NEAT BETWEEN INDIVIDUALS
⁃ THE ROLE NEAT PLAYS IN MINIMIZING BODY FAT GAIN WHEN CALORIES ARE INCREASED
⁃...2024-08-2945 minChasing Clarity: Health & Fitness PodcastEP. 126 DR. SCOTT STEVENSON: THE PRINCIPLES TO RUST PROOF YOUR PHYSIQUE, PERFORMANCE & PROGRESS FOR YEARS TO COMEEP. 126 DR. SCOTT STEVENSON: THE PRINCIPLES TO RUST PROOF YOUR PHYSIQUE, PERFORMANCE & PROGRESS FOR YEARS TO COME.TOPICS COVERED ON EPISODE 126 OF CHASING CLARITY PODCAST:⁃ INTRO TO THE TOPIC OF RUST PROOFING YOUR PHYSIQUE & PERFORMANCE FOR YEARS TO COME⁃ GOAL SETTING & HOW TO LEVERAGE THE RIGHT TYPE OF MOTIVATION TO YOUR ADVANTAGE⁃ HOW TO CONTINUE FALLING IN LOVE WITH THE PROCESS OF TRAINING EVEN AFTER DOING IT FOR YEARS⁃ TRAINING AS A HORMETIC STRESS- HOW TO LOOK AT THE STIMULUS & STRESS INDUCED THROUGH TRAINING⁃ SELECTIVE IDIOCY- THERE ARE TIMES TO PUSH YOUR LIMITS & THERE ARE...2024-08-011h 58Chasing Clarity: Health & Fitness PodcastEP. 109: ARE YOU REALLY READY TO DIET? HOW TO KNOW IF YOU’RE IN THE RIGHT PLACE PHYSICALLY & MENTALLY TO ENTER A FAT LOSS PHASEEP. 109: ARE YOU REALLY READY TO DIET? HOW TO KNOW IF YOU’RE IN THE RIGHT PLACE PHYSICALLY & MENTALLY TO ENTER A FAT LOSS PHASE
TOPICS:
⁃ INTRO TO THE TOPIC OF HOW TO KNOW IF YOU’RE READY FOR A FAT LOSS PHASE
⁃ THE PHYSICAL & PHYSIOLOGICAL FACTORS THAT NEED TO BE CONSIDERED PRIOR TO ENTERING A DIET TO KNOW IF YOU’RE READY TO EFFECTIVELY LOSE BODY FAT
⁃ THE MENTAL & PSYCHOLOGICAL FACTORS THAT NEED TO BE CONSIDERED PRIOR TO ENTERING A DIET TO KNOW IF YOU’RE READY TO EFFECTIVELY LOSE BODY FAT
⁃ HOW WE DETERMINE IF A CLIENT IS READY FOR A F...2024-05-1048 minChasing Clarity: Health & Fitness PodcastEP. 109: ARE YOU REALLY READY TO DIET? HOW TO KNOW IF YOU’RE IN THE RIGHT PLACE PHYSICALLY & MENTALLY TO ENTER A FAT LOSS PHASEEP. 109: ARE YOU REALLY READY TO DIET? HOW TO KNOW IF YOU’RE IN THE RIGHT PLACE PHYSICALLY & MENTALLY TO ENTER A FAT LOSS PHASETOPICS:⁃ INTRO TO THE TOPIC OF HOW TO KNOW IF YOU’RE READY FOR A FAT LOSS PHASE⁃ THE PHYSICAL & PHYSIOLOGICAL FACTORS THAT NEED TO BE CONSIDERED PRIOR TO ENTERING A DIET TO KNOW IF YOU’RE READY TO EFFECTIVELY LOSE BODY FAT⁃ THE MENTAL & PSYCHOLOGICAL FACTORS THAT NEED TO BE CONSIDERED PRIOR TO ENTERING A DIET TO KNOW IF YOU’RE READY TO EFFECTIVELY LOSE BODY FAT⁃ HOW WE DETERMINE IF...2024-05-1031 minChasing Clarity: Health & Fitness PodcastEP. 108: THE PROS OF SEMAGLUTIDE & GLP-1 WITH JASON THEOBALDEP. 108: THE PROS OF SEMAGLUTIDE & GLP-1 WITH JASON THEOBALDTOPICS:INTRO TO THE TOPIC OF SEMAGLUTIDE & THE PHYSIOLOGY OF GLP-1: HOW DOES ENDOGENOUS GLP-1 WORK?THE PHARMACEUTICAL SIDE OF GLP-1: HOW DO THESE GLP-1 RA’S WORK?WHAT IS OUR PERSONAL EXPERIENCE & OPINIONS ON SEMAGLUTIDE? HOW HAVE THESE CHANGED?WHAT’RE THE BENEFITS OF SEMAGLUTIDE?AUDIENCE Q&AWHAT’RE THE SIDE EFFECTS OF TAKING SEMAGLUTIDE?HOW CAN WE MINIMIZE THE SIDE EFFECTS OF SEMAGLUTIDE?DOES EVERYONE RESPOND TO SEMAGLUTIDE?DOES SEMAGLUTIDE HAVE ANY METABOLIC EFFECTS OUTSIDE OF JUST MAKING...2024-05-031h 14Chasing Clarity: Health & Fitness PodcastEP. 107: THE SCIENCE OF FOOD ADDICITION: CAN CERTAIN FOODS REALLY BE ADDICTIVE? NEW RESEARCH ON HOW HIGHLY PROCESSED FOODS CAN BE CONSIDERED ADDICTIVE SUBSTANCESEP. 107: THE SCIENCE OF FOOD ADDICITION: CAN CERTAIN FOODS REALLY BE ADDICTIVE? NEW RESEARCH ON HOW HIGHLY PROCESSED FOODS CAN BE CONSIDERED ADDICTIVE SUBSTANCESTOPICS:⁃ CAN FOOD REALLY BE ADDICTIVE?⁃ DEFINING FOOD ADDICTION⁃ THE PROPERTIES IN FOODS THAT INCREASE THEIR LIKELIHOOD OF CAUSING ADDICTIVE-LIKE EATING BEHAVIORS⁃ HOW IS FOOD ADDICTION IDENTIFIED? THE YALE FOOD ADDICTION SCALE⁃ NEW RESEARCH ON WHY HIGHLY PROCESSED FOODS CAN BE CONSIDERED ADDICTIVE SUBSTANCES BASED ON SCIENTIFIC CRITERIA⁃ COMMON FOODS THAT HAVE BEEN FOUND TO CAUSE ADDICTIVE-LIKE BEHAVIORS & SYMPTOMS⁃ TIPS ON HOW TO MINIMIZE YOUR CONSUMPTION OF ADDICTIVE FOOD...2024-04-2631 minChasing Clarity: Health & Fitness PodcastEP. 106: THE BEST WAYS TO KILL CRAVINGS & REDUCE FOOD TRIGGERS: HOW TO TELL THE DIFFERENCE BETWEEN HUNGER & CRAVINGS & HOW TO CRUSH/EXTINGUISH CRAVINGS TO IMPROVE YOUR BODY COMPOSITIONEP. 106: THE BEST WAYS TO KILL CRAVINGS & REDUCE FOOD TRIGGERS: HOW TO TELL THE DIFFERENCE BETWEEN HUNGER & CRAVINGS & HOW TO CRUSH/EXTINGUISH CRAVINGS TO IMPROVE YOUR BODY COMPOSITION
TOPICS:
⁃ HOW TO TELL THE DIFFERENCE BETWEEN WHETHER YOU’RE EXPERIENCING HUNGER OR A CRAVING
⁃ THE HUNGER VERSUS CRAVINGS TEST
⁃ WHY YOU SHOULDN’T RELY ON WILLPOWER TO DEAL WITH CRAVINGS & ADHERE TO YOUR DIET
⁃ THE MOST EFFECTIVE STRATEGIES TO KILL CRAVINGS
⁃ STRATEGY #1: STOP REINFORCING THE REWARD PATHWAY BY CONTINUING TO CONSUME TRIGGER FOODS
⁃ HOW I DEFEATED MY STRONGEST FOOD CRAVING
⁃ STRATEGY #2: REPLACE THE FOODS YOU CRAVE WITH LOWER CALORIE ALTERNATIVES THAT ARE MORE ALIG...2024-04-1950 minChasing Clarity: Health & Fitness PodcastEP. 105: THE SCIENCE OF FOOD CRAVINGS: FACTORS THAT DRIVE FOOD CRAVINGS & DEBUNKING COMMON MYTHS ABOUT CHOCOLATE CRAVINGSEP. 105: THE SCIENCE OF FOOD CRAVINGS: FACTORS THAT DRIVE FOOD CRAVINGS & DEBUNKING COMMON MYTHS ABOUT CHOCOLATE CRAVINGSTOPICS:⁃ DEFINING A FOOD CRAVING⁃ THE DIFFERENCE BETWEEN HOMEOSTATIC HUNGER & CRAVINGS⁃ INCORRECT THEORIES AROUND THE CAUSES OF FOOD CRAVINGS⁃ THE FACTORS THAT DRIVE FOOD CRAVINGS⁃ HOW CRAVINGS IMPACT CALORIE INTAKE, BODY FAT LEVELS & BODY COMPOSITION⁃ HOW DIETING IMPACTS FOOD CRAVINGS⁃ THE RESEARCH ON HOW BEING IN A CALORIE DEFICIT INFLUENCES FOOD CRAVINGS⁃ WHY WE CRAVE CERTAIN FOODS MORE THAN OTHERS ⁃ WHICH FOODS TRIGGER THE MOST CRAVINGS⁃ THE BLISS POINT OF FOODWHERE TO CONNECT W...2024-04-1252 minChasing Clarity: Health & Fitness PodcastEP. 104: HOW TO STOP OVEREATING & DERAILING YOUR BODY COMP PROGRESS IN THE PROCESS: TOP STRATEGIES FOR STICKING TO YOUR DIET & BREAKING THE HABIT OF OVEREATINGEP. 104: HOW TO STOP OVEREATING & DERAILING YOUR BODY COMP PROGRESS IN THE PROCESS: TOP STRATEGIES FOR STICKING TO YOUR DIET & BREAKING THE HABIT OF OVEREATINGTOPICS⁃ INTRODUCTION TO THE TOPIC OF OVEREATING⁃ HOW TO BREAK THE HABIT OF OVEREATING⁃ STRATEGIES & TIPS TO HELP YOU STICK TO YOUR DIET & REDUCE THE LIKELIHOOD OF OVEREATING⁃ CREATE A CONSISTENT EATING PATTERN & MEAL SCHEDULE⁃ AVOID FASTING FOR LONG PERIODS OF TIME OR SKIPPING MEALS⁃ TRACK YOUR NUTRITION & CREATE A FOOD DIARY⁃ AVOID EATING IN A DISTRACTED MANNER⁃ INCORPORATE MINDFUL EATING INTO YOUR EATING ROUTINE⁃ SLOW DOWN Y...2024-04-0548 minChasing Clarity: Health & Fitness PodcastEP. 103: LIFESTYLE FACTORS LIMITING YOU FROM GETTING LEAN: HOW EMOTIONAL EATING, STRESS, MINDLESS EATING, BOREDOM, & SLEEP LOSS CAN INCREASE YOUR APPETITE, CALORIE INTAKE & BODY FAT LEVELSEP. 103: LIFESTYLE FACTORS LIMITING YOU FROM GETTING LEAN: HOW EMOTIONAL EATING, STRESS, MINDLESS EATING, BOREDOM, & SLEEP LOSS CAN INCREASE YOUR APPETITE, CALORIE INTAKE & BODY FAT LEVELSTOPICS FOR EPISODE 103:⁃ INTRODUCTION TO THE LIFESTYLE FACTORS THAT ARE LIMITING YOU FROM GETTING LEAN AND STAYING LEAN⁃ HOW ACUTE STRESS IMPACTS EATING BEHAVIORS, FOOD CHOICES & FOOD PREFERENCES⁃ HOW CHRONIC STRESS INCREASES YOUR DRIVE TO EAT, EATING BEHAVIORS & BODY FAT LEVELS⁃ EMOTIONAL EATING & USING FOOD AS AN ESCAPE FROM YOUR EMOTIONS⁃ HOW TO DEAL EMOTIONAL EATING BEHAVIORS & EPISODES⁃ HOW MINDLESS EATING DRIVES UP CALORIE INTAKE & IMPACTS YOUR EATING...2024-03-2948 minChasing Clarity: Health & Fitness PodcastEP. 102: HOW YOUR FOOD ENVIRONMENT IS LIMITING YOU FROM GETTING LEAN: TIPS TO IMPROVE YOUR ENVIRONMENT THAT WILL MAKE FAT LOSS DIETING EASIEREP. 102: HOW YOUR FOOD ENVIRONMENT IS LIMITING YOU FROM GETTING LEAN: TIPS TO IMPROVE YOUR ENVIRONMENT THAT WILL MAKE FAT LOSS DIETING EASIERTOPICS FOR EPISODE 102:⁃ INTRODUCTION TO THE LIFESTYLE FACTORS THAT ARE LIMITING YOU FROM GETTING LEAN AND STAYING LEAN⁃ WHAT IS THE FOOD ENVIRONMENT?⁃ ISSUES WITH OUR MODERN FOOD ENVIRONMENT⁃ HOW YOUR ENVIRONMENT IMPACTS YOUR EATING BEHAVIORS⁃ FACTORS WITHIN YOUR FOOD ENVIRONMENT THAT INFLUENCE YOUR EATING BEHAVIORS & CALORIE INTAKE⁃ FACTOR 1: THE DISTANCE & PROXIMITY OF FOODS AROUND YOU⁃ FACTOR 2: THE VISUAL FOOD CUES IN YOUR ENVIRONMENT⁃ FACTOR 3: THE TYPES OF FOODS YOU’RE...2024-03-2238 minChasing Clarity: Health & Fitness PodcastEP. 101: THE NUTRITIONAL FACTORS & DIETARY DECISIONS DRIVING YOU TO OVEREAT: THE HOW TO REDUCE OVEREATING SERIES PART 1EP. 101: THE NUTRITIONAL FACTORS & DIETARY DECISIONS DRIVING YOU TO OVEREAT: THE HOW TO REDUCE OVEREATING SERIES PART 1TOPICS:⁃ INTRODUCTION TO THE TOPIC OVEREATING & WEIGHT GAIN⁃ WHAT IS OVEREATING & HOW COMMON IS IT?⁃ FACTORS THAT INCREASE OUR LIKELIHOOD OF OVEREATING & IMPACT OUR CALORIE INTAKE⁃ HOW FOOD SELECTION & DIET QUALITY IMPACT EATING BEHAVIORS & CALORIE INTAKE⁃ REASONS WHY EATING PROCESSED FOODS INCREASE OUR CALORIE INTAKE & LIKELIHOOD OF OVEREATING⁃ HOW FOOD PALATABILITY IMPACTS OUR EATING BEHAVIORS & DRIVE TO EAT⁃ THE SIGNIFICANT IMPACT EATING PROCESSED FOODS HAS ON OUR LIKELIHOOD TO OVEREAT & GAIN BODY FAT⁃ RESEARCH ON HOW...2024-03-1543 minChasing Clarity: Health & Fitness PodcastEP. 100: HOW TO CUT THROUGH THE BS IN AN AGE OF MISINFORMATION: CELEBRATING 100 EPISODES OF PROVIDING CLARITY ON COMPLEX TOPICS & INFORMATION DISSEMINATIONEP. 100: HOW TO CUT THROUGH THE BS IN AN AGE OF MISINFORMATION: CELEBRATING 100 EPISODES OF PROVIDING CLARITY ON COMPLEX TOPICS & INFORMATION DISSEMINATIONTOPICS:⁃ INTRODUCTION TO EPISODE 100⁃ UPDATE ON TRAINING, NUTRITION & LIFE⁃ THE GOAL OF THIS PODCAST & HOW WE’VE APPROACHED PROVIDING INFO OVER THE LAST 100 EPISODES⁃ WHY I AIM TO EMPOWER THROUGH EDUCATION RATHER THAN ENGAGE IN ARGUMENTS ON THE INTERNET⁃ OUR APPROACH TO INFORMATION DISSEMINATION⁃ THE HARM DONE BY MISINFORMATION & DISINFORMATION ON NUTRITION & FITNESS RELATED TOPICS⁃ HOW TO KNOW WHO TO TRUST & WHO IS AN EXPERT ON A TOPIC⁃ WHAT TO LOOK OUT F...2024-03-081h 00Chasing Clarity: Health & Fitness PodcastEP. 99: HOW TO GET BACK ON TRACK AFTER SLIPPING UP ON YOUR NUTRITIONEP. 99: HOW TO GET BACK ON TRACK AFTER SLIPPING UP ON YOUR NUTRITIONTOPICS:⁃ INTRODUCTION⁃ DEFINING A SLIP UP⁃ WHY SOME INDIVIDUALS TEND TO SLIP UP ON THEIR NUTRITION MORE THAN OTHERS⁃ HOW I REACT TO CLIENTS GOING OFF PLAN⁃ WHAT TO DO AFTER A SLIP UP TO DETERMINE WHY IT HAPPENED & WHAT CAN BE LEARNED FROM IT MOVING FORWARD⁃ HOW TO TROUBLESHOOT SLIP UPS⁃ HOW TO MINIMIZE YOUR LIKELIHOOD OF SLIPPING UP ON YOUR DIET IN THE FUTURE⁃ HOW TO GET BACK ON TRACK AFTER A WEEKEND OF FALLING OFF⁃ CLIENT...2024-03-0149 minChasing Clarity: Health & Fitness PodcastEP. 98: TOP 10 NUTRITION MISTAKES THAT ARE MESSING UP YOUR MUSCLE GAIN GOALS & BUILDING PHASE PROGRESSEP. 98: TOP 10 NUTRITION MISTAKES THAT ARE MESSING UP YOUR MUSCLE GAIN GOALS & BUILDING PHASE PROGRESS
TOPICS:THE INTENTION BEHIND GOING INTO A BUILDING PHASEWHY YOU SHOULD PERIODIZE YOUR BODY COMPOSITION GOALS TO MAXIMIZE YOUR PHYSIQUE PROGRESSIONTOP NUTRITION MISTAKES MESSING UP YOUR MUSCLE GAIN PROGRESSMISTAKE 1: TRYING TO STAY TOO LEAN YEAR ROUND & NEVER GETTING OUT OF A DEFICIT DESPITE WANTING TO GAIN MUSCLEMISTAKE 2: NOT BEING WILLING TO EAT A SUFFICIENT AMOUNT OF CALORIES TO GAIN MUSCLEMISTAKE 3: NOT STAYING IN A BUILDING PHASE LONG ENOUGH & APPROACHING A BUILDING...2024-02-2351 minChasing Clarity: Health & Fitness PodcastEP. 97: CALORIE INTAKE FOR MUSCLE GAIN: COMPARING LARGE VERSUS SMALL SURPLUSES & THEIR EFFECTS ON MUSCLE GROWTH & FAT GAINEP. 97: CALORIE INTAKE FOR MUSCLE GAIN: COMPARING LARGE VERSUS SMALL SURPLUSES & THEIR EFFECTS ON MUSCLE GROWTH & FAT GAINTOPICS FOR THIS EPISODE:INTRO TO THE TOPICMISCONCEPTIONS AROUND CALORIE INTAKE FOR MUSCLE GAINRATE OF GAIN FOR MUSCLE GROWTH DURING A LEAN BUILDING PHASERESEARCH COMPARING FAST VERSUS SLOW RATES OF WEIGHT GAIN & THEIR EFFECTS ON MUSCLE GROWTHRESEARCH ON LARGE VERSUS MODERATE CALORIE SURPLUSES & THEIR EFFECTS ON MUSCLE & FAT GAINTHE MOST RECENT STUDY ON HOW CALORIE INTAKE IMPACTS MUSCLE GAIN BY HELMS ET AL.LEAN BUILDING PHASE CLIENT CASE...2024-02-1643 minChasing Clarity: Health & Fitness PodcastERIC HELMS: THE RELATIONSHIP BETWEEN WEIGHT GAIN & RATE OF MUSCLE GAIN: IS AN ENERGY SURPLUS NEEDED TO MAXIMIZE MUSCLE GROWTH?EPISODE 86 ERIC HELMS: THE RELATIONSHIP BETWEEN WEIGHT GAIN & RATE OF MUSCLE GAIN: IS AN ENERGY SURPLUS NEEDED TO MAXIMIZE MUSCLE GROWTH?TOPICS:INTRO TO THE EPISODEIS AN ENERGY SURPLUS NEEDED IN ORDER TO MAXIMIZE MUSCLE GAIN?WHAT PREVIOUS WORK LAID THE FOUNDATION FOR YOUR RECENTLY RELEASED WEIGHT GAIN STUDY?COVERING THE NEW WEIGHT GAIN STUDY BY HELMS ET AL. 2023HOW TO TRACK MUSCLE GAIN PROGRESS IN THE REAL WORLDWHERE TO CONNECT WITH US:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFollow Je...2024-02-091h 26Chasing Clarity: Health & Fitness PodcastEP. 95: THE BENEFITS OF TAKING A LEAN BUILDING APPROACH VERSUS A DIRTY BULKING APPROACH FOR GAINING MUSCLE: THE OPTIMAL RATE OF GAIN FOR MUSCLE GROWTHEP. 95: THE BENEFITS OF TAKING A LEAN BUILDING APPROACH VERSUS A DIRTY BULKING APPROACH FOR GAINING MUSCLE: THE OPTIMAL RATE OF GAIN FOR MUSCLE GROWTH
TOPICS:
RECAP OF LAST WEEK’S EPISODE
INTRODUCTION TO THE TOPIC OF CALORIE INTAKE & RATE OF GAIN FOR MUSCLE GROWTH
THE NUTRITIONAL HIERARCHY OF IMPORTANCE FOR MUSCLE GROWTH
THE MOST COMMON MISTAKE MANY MAKE WHEN IT COMES TO HOW THEY APPROACH NUTRITION FOR MUSCLE GROWTH
COMPARING AND CONTRASTING A LEAN BUILDING VERSUS DIRTY BULKING APPROACH TO NUTRITION FOR MUSCLE GA...2024-02-0239 minChasing Clarity: Health & Fitness PodcastEP. 94: BUILDING VERSUS CUTTING PHASES: THE BENEFITS OF GETTING OUT OF A MINDSET OF RESTRICTION & INTO A MINDSET OF ABUNDANCE & ADDITIONEP. 94: BUILDING VERSUS CUTTING PHASES: THE BENEFITS OF GETTING OUT OF A MINDSET OF RESTRICTION & INTO A MINDSET OF ABUNDANCE & ADDITIONTOPICSINTRODUCTION TO THE TOPICWHY YOUR SUMMER BODY IS BUILT IN THE WINTERTHE BENEFITS OF GOING INTO A BUILDING PHASE TO IMPROVE YOUR LONG-TERM PHYSIQUE OUTCOMESTHE GOAL OF A BUILDING PHASEWHY WE WANT TO BE OUT OF A DEFICIT TO MAXIMIZE MUSCLE GAIN & WHY YOU’RE NOT GOING TO DIET YOUR WAY TO A MORE MUSCULAR PHYSIQUETHE BENEFIT OF GOING UP TO MAINTENANCE CALORIES & BEYOND FOR MU...2024-01-2657 minChasing Clarity: Health & Fitness PodcastEP. 93: DR. SCOTT STEVENSON: IS THERE AN UPPER LIMIT TO PROTEIN STIMULATED MUSCLE ANABOLISM? BREAKING DOWN THE RESEARCH ON PROTEIN INTAKE & MUSCLE PROTEIN SYNTHESISEP. 93: DR. SCOTT STEVENSON: IS THERE AN UPPER LIMIT TO PROTEIN STIMULATED MUSCLE ANABOLISM? BREAKING DOWN THE RESEARCH ON PROTEIN INTAKE & MUSCLE PROTEIN SYNTHESIS
TOPICS COVERED:
▪️INTRODUCTION TO THE TOPIC
▪️REVIEWING THE NEW PROTEIN STUDY MAKING HEADLINES REGARDING THERE BEING NO UPPER LIMIT TO THE ANABOLIC RESPONSE OF PROTEIN INGESTION- TROMMELEN ET AL. 2023
▪️HOW ARE SOME OF THE FINDINGS OF THIS STUDY BEING POTENTIALLY MISINTERPRETTED?
▪️WHERE DOES THE CLAIM THAT THE CAP TO PROTEIN INTAKE PER MEAL TO MAXIMIZE ANABOLISM IS 20 G IN A SITTING?
▪️OTHER STUDIES PRIOR TO THIS NEW STUDY THAT FOUND THAT ANABOLISM WASNT CAPPED AT 20 G PER MEAL
▪️THE BEN...2024-01-191h 35Chasing Clarity: Health & Fitness PodcastEP. 92: NUTRITIONAL PERIODIZATION: HOW TO USE A PERIODIZED APPROACH TO NUTRITION TO POTENTIATE PROGRESS & PHYSIQUE DEVELOPMENTEP. 92: NUTRITIONAL PERIODIZATION: HOW TO USE A PERIODIZED APPROACH TO NUTRITION TO POTENTIATE PROGRESS & PHYSIQUE DEVELOPMENT
TOPICS:
AN INTRODUCTION TO NUTRITIONAL PERIODIZATION
DEFINING NUTRITIONAL PERIODIZATION
THE BENEFIT OF PERIODIZING YOUR APPROACH TO NUTRITION
HOW I USE NUTRITIONAL PERIODIZATION TO TRANSITION BETWEEN DIFFERENT GOAL SPECIFIC PHASES
HOW AND WHY I USE NUTRITIONAL PERIODIZATION WITHIN A FAT LOSS PHASE
HOW AND WHY I USE NUTRITIONAL PERIODIZATION WITHIN FAT LOSS PHASES
THE BENEFITS OF PRACTICING EATING AT MAINTENANCE DURING A FAT LOSS PHASE
HOW...2024-01-1247 minChasing Clarity: Health & Fitness PodcastEP. 91: THE PRE-FAT LOSS PRIMER PHASE: WHY A HEALTHY BODY IS A RESPONSIVE BODY/HOW TO PROMOTE METABOLIC RESTORATION, RECOVERY & RESILIENCEEP. 91: THE PRE-FAT LOSS PRIMER PHASE: WHY A HEALTHY BODY IS A RESPONSIVE BODY/HOW TO PROMOTE METABOLIC RESTORATION, RECOVERY & RESILIENCE
TOPICS:
MY MISSION WITH COACHING & THE GOAL BEHIND MY HEALTH CENTRIC COACHING MODEL
A COMMON SITUATION I ENCOUNTER WITH NEW CLIENTS WHO COME TO ME
WHY A HEALTHIER BODY IS A MORE RESPONSIVE BODY
WHAT IS A PRE-FAT LOSS PRIMER PHASE & WHY DO I USE THEM WITH CLIENTS WHO HAVE THE GOAL OF LOSING BODY FAT
WHO WOULD BENEFIT FROM DOING A PRIMER PHASE
...2024-01-0549 minChasing Clarity: Health & Fitness PodcastEP. 90: THE BENEFITS OF FUELING YOURSELF THROUGHOUT THE DAY: BREAKING DOWN THE DATA ON WITHIN DAY ENERGY AVAILABILITY, HOW FASTED TRAINING & FASTING IMPACTS MUSCLE GROWTH & THE BENEFITS OF EATINGEP. 90: THE BENEFITS OF FUELING YOURSELF THROUGHOUT THE DAY: BREAKING DOWN THE DATA ON WITHIN DAY ENERGY AVAILABILITY, HOW FASTED TRAINING & FASTING IMPACTS MUSCLE GROWTH & THE BENEFITS OF EATING BREAKFAST
TOPICS:
INTRO TO TODAY’S TOPIC AROUND THE IMPORTANCE OF PROPERLY FUELING YOURSELF
THE NEGATIVE EFFECTS OF SKIPPING MEALS & CREATING A STATE OF WITHIN DAY ENERGY DEFICIENCY
WHY YOU WANT TO AVOID DOING YOUR RESISTANCE TRAINING SESSIONS IN A FASTED STATE
THE MOST IMPORTANT NUTRIENTS YOU SHOULD BE FOCUSING ON PRE-TRAINING
HOW TO APPROACH PR...2023-12-2953 minChasing Clarity: Health & Fitness PodcastEP. 89: WHY YOU NEED TO BREAK THE CYCLE OF CHRONIC DIETING TO SET YOURSELF UP FOR BETTER BODY COMPOSITION IN THE FUTUREEP. 89: WHY YOU NEED TO BREAK THE CYCLE OF CHRONIC DIETING TO SET YOURSELF UP FOR BETTER BODY COMPOSITION IN THE FUTURETOPIC’S COVERED IN TODAY’S EPISODE:INTRODUCTION TO THIS TOPICWHAT IS THE PURPOSE OF NUTRITION WHEN IT COMES TO BODY COMPOSITION IMPROVEMENTWHAT HABITS INCREASE THE RISK OF ENERGY DEFIENCY & DECREASED RESPONSIVENESS TO DIETINGHABIT 1: BEING HYPERFOCUSED ON YOUR SCALE WEIGHT AS THE BE-ALL END-ALL METRIC OF PROGRESSHABIT 2: GOING BETWEEN CYCLES OF UNDEREATING TO OVEREATINGHABIT 3: FOLLOWING FAD DIETSHABIT 4: ELIMINATING ENTIRE MACRONUTRIENT AND/OR FOOD GROU...2023-12-2236 minChasing Clarity: Health & Fitness PodcastEP. 87: MASTERING MACRO TRACKING: MACRO TRACKING TIPS TO HELP YOU AVOID COMMON MISTAKESEP. 87: MASTERING MACRO TRACKING: MACRO TRACKING TIPS TO HELP YOU AVOID COMMON MISTAKES
TOPICS:
WHY YOUR CALORIES & MACROS OFTEN DON’T MATCH ONE ANOTHER IN YOUR TRACKING APP
COMMONLY MADE MACRO TRACKING MISTAKES
MISTAKE 1: NOT COUNTING ALL CALORIE CONTAINING ITEMS
THE MOST COMMON ITEMS THAT ARE TRACKED INCORRECTLY
MISTAKE 2: MISESTIMATING ENERGY INTAKE
MISTAKE 3: ONLY COUNTING NET CARBS
WHAT IS THE DIFFERENCE BETWEEN NET CARBS AND TOTAL CARBS AND HOW SHOULD WE TRACK CARBS?
MISTAKE 4: NOT TRACKING YOUR ALCOHOL INTAKE
HO...2023-12-0849 minChasing Clarity: Health & Fitness PodcastEP. 86: NUTRITION TRACKING: THE BENEFITS OF TRACKING YOUR NUTRITION & HOW TO GET BETTER AT TRACKINGEP. 86: NUTRITION TRACKING: THE BENEFITS OF TRACKING YOUR NUTRITION & HOW TO GET BETTER AT TRACKING
TOPICS:
AN INTRODUCTION TO NUTRITION TRACKING
THE MOST COMMON MISTAKES MADE BY THOSE WHO DON’T TRACK THEIR NUTRITION
WHY I ENCOURAGE NEW CLIENTS TO SPEND A PORTION OF TIME TRACKING
THE BENEFITS OF TRACKING YOUR NUTRITION
RESEARCH ON THE BENEFITS OF TRACKING YOUR NUTRITION
HOW TO TRACK YOUR CALORIES & MACROS
AN EXAMPLE OF HOW TO TRACK A FOOD ITEM
Where to find us...2023-12-0151 minChasing Clarity: Health & Fitness PodcastEP. 66: UNRAVELING THE TRUTH ABOUT RESTAURANT MEALS & MENU ERRORS: HOW TO EAT OUT & STAY ON TRACK DURING A FAT LOSS PHASEEP. 66: UNRAVELING THE TRUTH ABOUT RESTAURANT MEALS & MENU ERRORS: HOW TO EAT OUT & STAY ON TRACK DURING A FAT LOSS PHASE
TOPICS:
INTRO TO THE TOPIC OF EATING OUT AT RESTAURANTS AND HOW IT LEADS TO MANY NOT ACHIEVING THE BODY COMPOSITION THEY DESIRE
THE LINK BETWEEN INCREASED FREQUENCY OF EATING OUT, HIGHER CALORIE INTAKE AND WEIGHT GAIN
THE MANY REASONS EATING OUT TOO OFTEN CAN STALL FAT LOSS
WHY WE EAT MORE CALORIES WHEN EATING AT RESTAURANTS
RESEARCH ON THE INACCURACY OF RESTAURANT...2023-07-1459 minChasing Clarity: Health & Fitness PodcastEP. 65: DIET QUALITY DEEP DIVE: HOW BEING TOO FLEXIBLE WITH FOOD SELECTION & DIET QUALITY HINDERS FAT LOSS & BODY COMPOSITION PROGRESS & LEADS TO FAT GAINEP. 65: DIET QUALITY DEEP DIVE: HOW BEING TOO FLEXIBLE WITH FOOD SELECTION & DIET QUALITY HINDERS FAT LOSS & BODY COMPOSITION PROGRESS & LEADS TO FAT GAIN
TOPICS:
INTRODUCTION AS TO WHY BEING INTELLIGENT WITH YOUR FOOD SELECTION IS SO IMPORTANT
HOW THE OVERALL QUALITY OF OUR DIET INFLUENCES OUR FAT LOSS AND METABOLIC HEALTH OUTCOMES DURING A DEFICIT
PROCESSED FOODS VERSUS WHOLE FOODS IMPACT ON OUR BODY COMPOSITION, CALORIE INTAKE AND FAT LOSS EFFORTS
REASONS AS TO WHY EATING PROCESSED FOODS INCREASES OUR CALORIE INTAKE
IF WE FOCUS ON...2023-07-071h 00Chasing Clarity: Health & Fitness PodcastEP. 64: PROCESSED FOODS VERSUS WHOLE FOODS EFFECTS ON METABOLISM, CALORIE EXPENDITURE & METABOLIC HEALTHEP. 64: PROCESSED FOODS VERSUS WHOLE FOODS EFFECTS ON METABOLISM, CALORIE EXPENDITURE & METABOLIC HEALTH
TOPICS:
SHOCKING BODY COMP STATS THAT ARE ALL IMPACTED BY OUR NUTRITION
HOW MUCH OF OUR DIET IS COMPOSED OF PROCESSED FOODS
DEFINING THE DIFFERENT LEVELS OF FOOD PROCESSING AND DIFFERIENTING BETWEEN UNPROCESSED AND PROCESSED FOODS
THE DRAWBACKS OF ULTRA PROCESSED FOODS
ARE ALL CALORIES CREATED EQUAL WHEN IT COMES TO PROCESSED AND UNPROCESSED FOODS?
PROCESSED FOODS VERSUS WHOLE FOODS AND THEIR IMPACT ON OUR METABOLISM AND ENERGY EXPENDITURE
THE...2023-06-301h 06Chasing Clarity: Health & Fitness PodcastEP. 63: OPTIMIZING YOUR SLEEP ROUTINE: NUTRITION, LIFESTYLE & SUPPLEMENT INTERVENTIONS FOR GETTING THE PERFECT NIGHT OF SLEEPEP. 63: OPTIMIZING YOUR SLEEP ROUTINE: NUTRITION, LIFESTYLE & SUPPLEMENT INTERVENTIONS FOR GETTING THE PERFECT NIGHT OF SLEEP
TOPICS
HOW IMPROVING OUR SLEEP CAN IMPROVE BODY COMPOSITION OUTCOMES
THE 6 MAIN FACTORS THAT IMPACT OUR ABILITY TO GET TO SLEEP AND STAY ASLEEP
LIGHT EXPOSURE
NUTRITION
TEMPERATURE
ALCOHOL
CAFFEINE
EXERCISE
TIPS TO ENSURE YOU GET A BETTER NIGHT OF SLEEP
SUPPLEMENTS TO HELP WITH SLEEP
Where to find us and engage with us :)
Follow Brandon on...2023-06-231h 09Chasing Clarity: Health & Fitness PodcastEP. 62: SLEEP LOSS & YOUR PHYSIQUE: HOW SLEEP LOSS AFFECTS APPETITE, FAT LOSS, BODY FAT ACCRUAL & METABOLIC RATEEP. 62: SLEEP LOSS & YOUR PHYSIQUE: HOW SLEEP LOSS AFFECTS APPETITE, FAT LOSS, BODY FAT ACCRUAL & METABOLIC RATE
TOPICS:
THE RELATIONSHIP BETWEEN STRESS AND SLEEP
HOW SLEEP LOSS IMPACTS HUNGER AND SATIETY HORMONES AND APPETITE
HOW SLEEP LOSS INFLUENCES OUR FOOD CRAVINGS, FOOD CHOICES AND DIETARY DECISIONS
HOW SLEEP LOSS CAN LEAD TO INCREASED CALORIE INTAKE
HOW SLEEP LOSS CAN IMPACT BODY COMPOSITION, BODY FAT LEVELS, METABOLIC RATE AND TDEE
HOW POOR SLEEP CAN INCREASE BODY FAT GAIN
Where to find us and engage...2023-06-1649 minChasing Clarity: Health & Fitness PodcastEP. 61 THE WHOOSH EFFECT & WEIGHT LOSS PLATEAUS: FAT LOSS MISTAKES THAT CAUSE STALLSEP. 61 THE WHOOSH EFFECT & WEIGHT LOSS PLATEAUS: FAT LOSS MISTAKES THAT CAUSE STALLS
TOPICS
DEFINING A WEIGHT LOSS PLATEAU- WHAT IT IS AND WHAT IT ISNT
HOW TO PROPERLY ASSESS A PLATEAU
WHAT FACTORS CAN CAUSE YOU TO THINK YOU’RE PLATEAUED
THE WHOOSH EFFECT
THE PHYSIOLOGICAL AND PSYCHOLOGICAL CAUSES BEHIND A PLATEAU
MOST COMMON MISTAKES THAT ACTUALLY CAUSE A WEIGHT LOSS PLATEAU
Where to find us and engage with us :)
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...2023-06-0957 minChasing Clarity: Health & Fitness PodcastEP. 55: TRAINING TALK: HYPERTROPHY PROGRESSION MODELS, EXERCISE ORDER, THE MIND MUSCLE CONNECTION & BFR TRAININGEP. 55: TRAINING TALK: HYPERTROPHY PROGRESSION MODELS, EXERCISE ORDER, THE MIND MUSCLE CONNECTION & BFR TRAINING
TOPICS:
WHAT IS THE BEST PROGRESSION SCHEME FOR HYPERTROPHY?
SHOULD WE AIM TO PROGRESS TRAINING VIA INCREASES IN LOAD OR REPS?
HOW TO APPROACH EXERCISE ORDER WHEN PROGRAMMING
EXPLAINING THE MIND MUSCLE CONNECTION AND WHEN TO FOCUS ON THE MIND MUSCLE CONNECTION
BREAKING DOWN BLOOD FLOW RESTRICTION TRAINING- WHAT IS IT, HOW IT WORKS AND HOW TO DO IT
Where to find us and engage with us :)
Follow Brandon...2023-04-281h 05Chasing Clarity: Health & Fitness PodcastEP. 54: CONCURRENT TRAINING: HOW TO COMBINE RESISTANCE TRAINING AND AEROBIC TRAININGEP. 54: CONCURRENT TRAINING: HOW TO COMBINE RESISTANCE TRAINING AND AEROBIC TRAINING
THE OLD THOUGHT PROCESS AROUND CARDIO
DIFFERENT TYPES OF CARDIO
WHAT IS CONCURRENT TRAINING
THE INTERFERENCE EFFECT AKA WILL CARDIO RaOB YOU OF YOUR GAINS?
THE UPDATED RESEARCH ON CONCURRENT TRAINING AND THE INTERFERENCE EFFECT
BENEFITS OF COMBINING RESISTANCE AND AEROBIC TRAINING
PRACTICAL APPLICATIONS ON HOW TO COMBINE RESISTANCE AND AEROBIC TRAINING
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Follow Brandon on IG: https://www.instagram...2023-04-2158 minChasing Clarity: Health & Fitness PodcastEP. 53: MOVEMENT IS MEDICINE: HOW CARDIO ACTS AS THE FOUNDATION FOR FITNESS & HEALTH SPANEP. 53: MOVEMENT IS MEDICINE: HOW CARDIO ACTS AS THE FOUNDATION FOR FITNESS & HEALTH SPAN
INTRO TO HOW EXERCISE IMPACTS HEALTH SPAN
THE BENEFITS OF AEROBIC TRAINING AND WHY WE SHOULD DO IT
HOW AEROBIC TRAINING LOWERS ALL CAUSE MORTALITY
THE RELATIONSHIP BETWEEN PHYSICAL ACTIVITY AND ALL CAUSE MORTALITY
LONGEVITY BENEFITS OF STEPS
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...2023-04-1448 minChasing Clarity: Health & Fitness PodcastEP. 52: MUSCLE AS MEDICINE: HYPERTROPHY AS A VEHICLE FOR HEALTHEP. 52: MUSCLE AS MEDICINE: HYPERTROPHY AS A VEHICLE FOR HEALTH
TOPICS:
DEFINING HEALTH SPAN AND LIFESPAN
TOP PREDICTORS OF LONGEVITY AND HEALTH SPAN
GUIDELINES FOR ACTIVITY VERSUS THE CURRENT STATS AROUND ACTIVITY
HOW RESISTANCE TRAINING AND BUILDING MUSCLE IMPROVE HEALTH
SARCOPENIA AND IT’S IMPACT ON HEALTH
HOW MUSCLE IMPACTS ALL-CAUSE MORTALITY
Where to find us and engage with us :)
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Follow Jeff on IG: https://www/instagram.co...2023-04-0745 minChasing Clarity: Health & Fitness PodcastEP. 51: HYPOTHALAMIC AMENORRHEA: HOW TO REVERSE THE EFFECTS OF REDS & RECOVER MENSTRUAL CYCLE FUNCTIONEP. 51: HYPOTHALAMIC AMENORRHEA: HOW TO REVERSE THE EFFECTS OF REDS & RECOVER MENSTRUAL CYCLE FUNCTION
TOPICS:
THE LINK BETWEEN REDS AND HYPOTHALAMIC AMENORRHEA
HOW TO REVERSE THE EFFECTS OF REDS
TIME COURSE OF RECOVERY FROM LOW ENERGY AVAILABILITY AND REDS
HOW LONG DOES IT TAKE TO RESTORE MENSTRUAL CYCLE FUNCTION?
RESEARCH ON HOW TO IMPROVE MENSTRUAL CYCLE RECOVERY
THINGS TO AVOID WHEN TRYING TO RECOVER FROM REDS
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Follow Brandon on IG: https://www.instagram...2023-03-3153 minChasing Clarity: Health & Fitness PodcastEP. 50 RELATIVE ENERGY DEFICIENCY SYNDROME & LOW ENERGY AVAILABILITY: THE EFFECTS OF CHRONIC DIETING & UNDERFUELINGEP. 50 RELATIVE ENERGY DEFICIENCY SYNDROME & LOW ENERGY AVAILABILITY: THE EFFECTS OF CHRONIC DIETING & UNDERFUELING
TOPICS:
AN INTRO TO RED-S AND MY EXPERIENCE WITH IT
THE DIFFERENCES BETWEEN ENERGY BALANCE AND ENERGY AVAILABILITY
CAUSES AND CONTRIBUTING FACTORS TO RELATIVE ENERGY DEFICIENCY
CONSEQUENCES OF REDS/SIGNS AND SYMPTOMS
Where to find us and engage with us :)
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https://www.instagram.com/ironhousestrengthconditioning2023-03-2453 minChasing Clarity: Health & Fitness PodcastEP. 49: POST-WORKOUT NUTRITION: NUTRIENT TIMING & PERI-WORKOUT NUTRITION SERIES PART 3EP. 49: POST-WORKOUT NUTRITION: NUTRIENT TIMING & PERI-WORKOUT NUTRITION SERIES PART 3
TOPICS:
THE IMPORTANCE OF DIALING IN OUR NUTRITION TO OPTIMIZE OUR RECOVERY CAPACITY
WHAT’RE THE GOALS OF USING POST-WORKOUT NUTRITION?
HOW TO APPROACH POST-WORKOUT NUTRITION
GLYCOGEN DEPLETION DURING EXERCISE
THE BENEFITS OF CONSUMING CARBS POST-WORKOUT
RESEARCH ON THE BENEFITS OF NUTRIENT TIMING AND POST WORKOUT NUTRITION
DO WE NEED TO EAT AFTER TRAINING?
Where to find us and engage with us :)
Follow Brandon on IG: https://www.instagram.com/br...2023-03-171h 00Chasing Clarity: Health & Fitness PodcastEP. 48: INTRA-WORKOUT NUTRITION: NUTRIENT TIMING & PERI-WORKOUT NUTRITION SERIES PART 2EP. 48: INTRA-WORKOUT NUTRITION: NUTRIENT TIMING & PERI-WORKOUT NUTRITION SERIES PART 2
TOPICS:
RECAP FROM LAST WEEK AND INTRODUCTION TO INTRA-WORKOUT NUTRITION
WHAT’RE THE GOALS OF USING INTRA-WORKOUT NUTRITION?
WHAT’RE THE BENEFITS OF USING INTRA-WORKOUT NUTRITION?
BEST FUEL SOURCES AND INGREDIENTS TO USE IN AN INTRA-WORKOUT SHAKE
RESEARCH ON THE BENEFIT OF USING CARBS INTRA-WORKOUT
EXTRA TIPS FOR THOSE WHO HAVE LIMITED EXPERIENCE WITH INTRA WORKOUT NUTRITION
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Follow Brandon on IG: https://www.instagram.com...2023-03-1053 minChasing Clarity: Health & Fitness PodcastEP. 47: NUTRIENT TIMING & PRE WORKOUT NUTRITION: FUELING FOR THE WORK REQUIREDEP. 47: NUTRIENT TIMING & PRE WORKOUT NUTRITION: FUELING FOR THE WORK REQUIRED
TOPICS:
AN INTRODUCTION TO NUTRIENT TIMING AND PERI-WORKOUT NUTRITION
WHAT ARE THE GOALS OF USING PRE-WORKOUT NUTRITION?
HOW TO APPROACH FUELING PRIOR TO TRAINING
WHY YOU SHOULD AVOID TRAINING FASTED
NEW RESEARCH ON THE BENEFITS OF PREWORKOUT NUTRITION FOR RESISTANCE TRAINING
Where to find us and engage with us :)
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow...2023-03-0353 minChasing Clarity: Health & Fitness PodcastEP. 46: TRAINING PROGRAM DESIGN DIFFERENCES BETWEEN SEXES PART 2: DIVING INTO THE DIFFERENCES IN MUSCLE GAIN, FATIGUABILITY & RECOVERY BETWEEN MALES & FEMALESEP. 46: TRAINING PROGRAM DESIGN DIFFERENCES BETWEEN SEXES PART 2: DIVING INTO THE DIFFERENCES IN MUSCLE GAIN, FATIGUABILITY & RECOVERY BETWEEN MALES & FEMALES
TOPICS:
RECAP OF LAST EPISODE AND INTRO INTO TODAY’S TOPIC
SEX DIFFERENCES IN RESPONSE TO RESISTANCE TRAINING AND MUSCLE GAIN
SEX DIFFERENCES IN FATIGUABILITY AND RECOVERY FROM TRAINING
HOW DO THESE SEX DIFFERENCES TRANSLATE TO FEMALES TRAINING IN THE GYM?
WHY RESISTANCE TRAINING IS ESSENTIAL ESPECIALLY FOR FEMALES
DRAWBACKS OF SUPPRESSING ESTROGEN
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Fo...2023-02-241h 05Chasing Clarity: Health & Fitness PodcastEP 44: WHY RESISTANCE TRAINING IS BENEFICIAL & BUILDING MUSCLE IS ESSENTIALEP 44: WHY RESISTANCE TRAINING IS BENEFICIAL & BUILDING MUSCLE IS ESSENTIAL
TOPICS:
A RECAP OF LAST WEEK’S EPISODE AND AN INTRO INTO TODAYS TOPIC
THE MANY BENEFITS OF RESISTANCE TRAINING AND BUILDING MUSCLE
HOW RESISTANCE TRAINING AND BUILDING MUSCLE IMPROVES BODY COMPOSITION
HOW RESISTANCE TRAINING AND BUILDING MUSCLE INCREASES METABOLIC RATE AND TDEE
HOW RESISTANCE TRAINING AND BUILDING MUSCLE IMPROVES METABOLIC HEALTH AND INSULIN SENSITIVITY
HOW RESISTANCE TRAINING AND BUILDING MUSCLE IMPROVES LONGEVITY, QUALITY OF LIFE, MENTAL HEALTH AND COGNITIVE FUNCTION, SLEEP AND BONE MINERAL DE...2023-02-1055 minChasing Clarity: Health & Fitness PodcastEP. 43: ALL THINGS HYPERTROPHY TRAINING WITH DR. ERIC HELMS: FREQUENCY, ADVANCED TRAINING TECHNIQUES, STRETCH MEDIATED HYPERTROPHYEP. 43: ALL THINGS HYPERTROPHY TRAINING WITH DR. ERIC HELMS: FREQUENCY, ADVANCED TRAINING TECHNIQUES, STRETCH MEDIATED HYPERTROPHY
TOPICS:
RECAP OF OUR LAST EPISODE ON TRAINING WITH THE GOOD DR. HELMS
TRAINING FREQUENCY
OTHER PROGRAMMING CONSIDERATIONS: REST INTERVALS, ADVANCED TRAINING TECHNIQUES
STRETCH MEDIATED HYPERTROPHY
Where to find us and engage with us :)
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https://www.instagram.com/ironhousestrengthconditioning
Follow Relentless...2023-02-031h 29Chasing Clarity: Health & Fitness PodcastEP 42: HOW TO TRACK PROGRESS DURING A BUILDING PHASE, LOW CARB VS LOW FAT DIETS FOR FAT LOSS, CONCURRENT TRAINING, HORMONAL CONTRACEPTIVES & COLLAGEN PROTEINEP 42: HOW TO TRACK PROGRESS DURING A BUILDING PHASE, LOW CARB VS LOW FAT DIETS FOR FAT LOSS, CONCURRENT TRAINING, HORMONAL CONTRACEPTIVES & COLLAGEN PROTEIN
Q AND A
HOW TO TRACK PROGRESS DURING A BUILDING PHASE
WHAT DIET IS BETTER FOR FAT LOSS? LOW CARB OR LOW FAT?
CONCURRENT TRAINING AND MUSCLE GAIN
HOW DOES HORMONAL BIRTH CONTROL IMPACT TRAINING?
COLLAGEN PROTEIN? SHOULD I COUNT IT TOWARDS MY PROTEIN TOTAL?
Where to find us and engage with us :)
Follow Brandon on IG: https://www...2023-01-2758 minChasing Clarity: Health & Fitness PodcastEP. 41: METABOLIC FLEXIBILITY MASTERCLASSEP. 41: METABOLIC FLEXIBILITY MASTERCLASS
TOPICS
DEFINING METABOLIC FLEXIBILITY
HOW OUR BODY USES DIFFERENT FUEL SOURCES
BENEFITS OF HAVING GOOD METABOLIC FLEXIBILITY
NEGATIVE DRAWBACKS OF BEING METABOLICALLY INFLEXIBLE
HOW TO INCREASE METABOLIC FLEXIBILITY
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Follow Ironhouse on IG: https://www.instagram.com/ironhousestrengthconditioning
Follow Relentless Forever on IG:
https://www.instagram...2023-01-201h 02Chasing Clarity: Health & Fitness PodcastEP. 40: THE SCIENCE OF INTERMITTENT DIETING STRATEGIES: A DEEP DIVE INTO REFEEDS & DIET BREAKS WITH DR. BILL CAMPBELLEP. 40: THE SCIENCE OF INTERMITTENT DIETING STRATEGIES: A DEEP DIVE INTO REFEEDS & DIET BREAKS WITH DR. BILL CAMPBELL
TOPICS
INTRO TO INTERMITTENT DIETING
DR. CAMPBELL’S REFEED STUDY
REFEED STUDY QUESTIONS
THE DATA ON DIET BREAKS
POTENTIAL ADDITIONAL BENEFITS OF REFEEDS AND DIET BREAKS
NEW SYSTEMATIC REVIEW IN THE WORKS
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Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
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Follow Ir...2023-01-131h 10Chasing Clarity: Health & Fitness PodcastEP. 39: HOW TO KNOW IF YOU’RE READY TO TACKLE YOUR FAT LOSS GOAL IN 2023: TRANSFORMING YOUR BODY & HEALTH IN THE NEW YEAREP. 39: HOW TO KNOW IF YOU’RE READY TO TACKLE YOUR FAT LOSS GOAL IN 2023: TRANSFORMING YOUR BODY & HEALTH IN THE NEW YEAR
TOPICS:
THE IMPORTANCE OF GOAL SETTING
THE MOST COMMON GOAL DURING THE START OF THE YEAR
HOW WE DETERMINE IF A CLIENT IS READY TO DIET FOR FAT LOSS
WHAT TO DO IF YOU’RE NOT READY TO ENTER A FAT LOSS PHASE
HOW TO PROPERLY SET HEALTH AND FITNESS GOALS FOR THE NEW YEAR
OUR ADVICE FOR SUCCEEDING WITH YOUR GOALS IN T...2023-01-061h 14Chasing Clarity: Health & Fitness PodcastEP. 38: MEAL TIMING, CHRONONUTRITION & CIRCADIAN EATING WITH DANNY LENNON OF SIGMA NUTRITION: WHY MEAL TIMING MATTERSEP. 38: MEAL TIMING, CHRONONUTRITION & CIRCADIAN EATING WITH DANNY LENNON OF SIGMA NUTRITION: WHY MEAL TIMING MATTERS
TOPICS:
CHRONOBIOLOGY OVERVIEW
WHAT FACTORS REGULATE OUR CIRCADIAN RHYTHM AND CENTRAL AND PERIPHERAL CLOCKS
INTRO TO CHRONONUTRITION
MEAL/NUTRIENT TIMING AND INSULIN SENSITIVITY
CHRONONUTRITION AND ENERGY EXPENDITURE
BENEFITS OF MAINTAINING A CONSISTENT EATING SCHEDULE
HEALTH IMPLICATIONS OF CIRCADIAN DISRUPTION
HOW EXERCISE INTERACTS WITH CHRONOBIOLOGY
Where to find us and engage with us :)
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/2022-12-301h 24Chasing Clarity: Health & Fitness PodcastEP 37: THE VALUE OF LEARNING TO LIVE AT MAINTENANCE, INTERMITTENT FASTING VS CONTINUOUS DIETING, MENSTRUAL CYCLE PERIODIZATIONEP 37: THE VALUE OF LEARNING TO LIVE AT MAINTENANCE, INTERMITTENT FASTING VS CONTINUOUS DIETING, MENSTRUAL CYCLE PERIODIZATION
TOPICS:
LISTENER Q AND A
ON A RECENT PODCAST I HEARD YOU SAY THAT YOU THINK MAINTENANCE PHASES ARE ESSENTIAL. WHY IS THAT? WHAT BENEFITS DOES A MAINTENANCE PHASE PROVIDE?
THOUGHTS ON USING INTERMITTENT FASTING VS CONTINOUS DIETING FOR FAT LOSS
SHOULD I FOCUS ON DIET OR TRAINING/CARDIO IF MY GOAL IS FAT LOSS?
THOUGHTS ON MENSTRUAL CYCLE PERIODIZATION FOR TRAINING
ADVICE ON HOW TO HANDLE THE...2022-12-231h 09Chasing Clarity: Health & Fitness PodcastEP. 36: TRAINING CONSIDERATIONS TO MAXIMIZE MUSCLE GROWTH WITH ERIC HELMS: RATIONALIZING THE VOLUME VERSUS INTENSITY DEBATEEP. 36: TRAINING CONSIDERATIONS TO MAXIMIZE MUSCLE GROWTH WITH ERIC HELMS: RATIONALIZING THE VOLUME VERSUS INTENSITY DEBATE
TOPICS:
TWO PRIMARY PROGRAMMING VARIABLES FOR BUILDING MUSCLE
VOLUME
PROXIMITY TO FAILURE
HOW TO INDIVIDUALIZE TRAINING VOLUME
NEW META-ANALYSIS ON TRAINING TO FAILURE
FAILURE TRAINING CONSIDERATIONS: COMPOUND VERSUS ISOLATION EXERCISES, LENGTHENED VERSUS SHORTENED RANGE, LOW VERSUS HIGH-FREQUENCY TRAINING
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Follow Jeff on IG: https://www/instagram.com...2022-12-161h 04Chasing Clarity: Health & Fitness PodcastEP. 35: THE SCIENCE OF POST-MEAL WALKS: HOW WALKING IMPROVES INSULIN SENSITIVITY, METABOLIC HEALTH, AND DIGESTIONEP. 35: THE SCIENCE OF POST-MEAL WALKS: HOW WALKING IMPROVES INSULIN SENSITIVITY, METABOLIC HEALTH, AND DIGESTION
TOPICS:
⁃ WHY METABOLIC HEALTH IS SO IMPORTANT IN THE PHYSIQUE TRANSFORMATION PROCESS
⁃ CURRENT METABOLIC HEALTH STATUS OF AMERICANS
⁃ RESEARCH ON WALKING VERSUS METFORMIN AND ITS IMPACT ON REDUCING INSULIN RESISTANCE
⁃ THE BENEFITS OF POST-MEAL WALKS
⁃ THE SCIENCE OF POST-MEAL WALKS
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Foll...2022-12-091h 08Chasing Clarity: Health & Fitness PodcastEP. 34: REVERSE DIETING TO STAY LIFESTYLE LEAN & REDUCE THE POST-DIET REBOUND RATEEP. 34: REVERSE DIETING TO STAY LIFESTYLE LEAN & REDUCE THE POST-DIET REBOUND RATE
TOPICS:
WHAT IS THE DEFINITION OF A REVERSE DIET AND WHAT IS THE INTENTION OF USING IT
THEORY BEHIND REVERSE DIETING
WHO IS REVERSE DIETING BEST SUITED FOR
THE MANY BENEFITS OF GETTING OUT OF A DEFICIT AND EATING MORE
MAIN REVERSE DIET MISTAKES MOST DIETERS MAKE
Where to find us and engage with us :)
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Follow Jeff on IG: https...2022-12-021h 09Chasing Clarity: Health & Fitness PodcastEP. 33: REVERSE DIET & RECOVERY DIET PHASES: THE IMPORTANCE OF HAVING A WELL-PLANNED POST-DIET EXIT STRATEGYEP. 33: REVERSE DIET & RECOVERY DIET PHASES: THE IMPORTANCE OF HAVING A WELL-PLANNED POST-DIET EXIT STRATEGY
TOPICS:
THE IMPORTANCE OF HAVING A WELL PLANNED POST DIET PHASE
WHY WE NEED TO TRANSITION INTO A POST-DIET PHASE
WHAT IS THE GOAL OF A POST DIET PHASE
WHAT ARE THE SIMILARITIES BETWEEN A REVERSE DIET AND RECOVERY DIET
WHAT ARE THE DIFFERENCES BETWEEN A REVERSE DIET AND RECOVERY DIET
WHICH TYPE OF CLIENTS WOULD WE USE A REVERSE DIET WITH
WHICH TYPE OF CLIENT WOULD WE...2022-11-251h 05Chasing Clarity: Health & Fitness PodcastEP 32: HOLIDAY EATING GUIDE: STRATEGIES & TIPS FOR THRIVING DURING THE HOLIDAY SEASONEP 32: HOLIDAY EATING GUIDE: STRATEGIES & TIPS FOR THRIVING DURING THE HOLIDAY SEASON
TOPICS:
HOLIDAYS AND HOW THEY AFFECT HABITUAL WEIGHT GAIN TRENDS
TIP 1: TREAT THE HOLIDAYS AS DAYS RATHER THAN A FULL SEASON TO SPLURGE
TIP 2: TRANSITION TO MAINTENANCE DURING THE HOLIDAYS
TIP 3: GO INTO EACH CELEBRATORY DINNER WITH A PLAN
ADDITIONAL STRATEGIES TO HELP YOU BALANCE YOUR ABILITY TO MAXIMIZE ENJOYMENT WHILE ALSO MANAGING CALORIE INTAKE
Where to find us and engage with us :)
Follow Brandon on IG: https://www.instagram.com...2022-11-181h 10Chasing Clarity: Health & Fitness PodcastEP 31: THE SCIENCE OF SLEEP: HOW SLEEP IMPACTS MUSCLE GROWTH, FAT LOSS, BODY COMPOSITION, TRAINING, METABOLIC HEALTH & HUNGEREP 31: THE SCIENCE OF SLEEP: HOW SLEEP IMPACTS MUSCLE GROWTH, FAT LOSS, BODY COMPOSITION, TRAINING, METABOLIC HEALTH & HUNGER
TOPICS
WHAT IS SLEEP AND WHY ITS IMPORTANT
WHAT ARE THE EFFECTS OF SLEEP LOSS AND SLEEP DEPRIVATION?
HOW SLEEP LOSS IMPACTS BODY COMPOSITION
HOW SLEEP LOSS INFLUENCES HUNGER AND SATIETY HORMONES AND OUR CALORIE INTAKE
HOW SLEEP LOSS IMPACTS HORMONES
HOW SLEEP LOSS IMPACTS OUR TRAINING PERFORMANCE AND RECOVERY
HOW SLEEP LOSS IMPACTS OUR METABOLIC HEALTH
Where to find us and engage...2022-11-111h 10Chasing Clarity: Health & Fitness PodcastEP. 30: LIFESTYLE FACTORS THAT LIMIT YOUR FAT LOSS & BODY COMPOSITION PROGRESSEP. 30: LIFESTYLE FACTORS THAT LIMIT YOUR FAT LOSS & BODY COMPOSITION PROGRESS
TOPICS
⁃ INTRO TO THE TOP LIFESTYLE MISTAKES HOLDING BACK YOUR FAT LOSS PROGRESS
⁃ MISTAKE 1: OVERESTIMATING THE AMOUNT OF CALORIES YOU BURN PER DAY
⁃ MISTAKE 2: SEDENTARY LIFESTYLE
⁃ MISTAKE 3: NEGLECTING THE IMPORTANCE OF SLEEP DURING A DIET
⁃ MISTAKE 4: NOT MANAGING STRESS WELL
Where to find us and engage with us :)
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: htt...2022-11-041h 11Chasing Clarity: Health & Fitness PodcastEP. 29 TOP DIETARY MISTAKES DERAILING YOUR FAT LOSS PROGRESS: HOW TO NAVIGATE THE DIFFICULTIES OF DIETING & AVOID COMMON MISTAKESEP. 29 TOP DIETARY MISTAKES DERAILING YOUR FAT LOSS PROGRESS: HOW TO NAVIGATE THE DIFFICULTIES OF DIETING & AVOID COMMON MISTAKES
TOPICS:
⁃ INTRO TO THE TOPIC OF THE TOP DIETARY MISTAKES DERAILING YOUR FAT LOSS PROGRESS
⁃ MISTAKE 1: INACCURATELY TRACKING CALORIE INTAKE
⁃ THE RESEARCH ON THE PREVALENCE OF MISREPORTING CALORIE INTAKE
⁃ MISTAKE 2: EATING OUT TOO OFTEN
⁃ MISTAKE 3: NOT PROPERLY PORTIONING OUT MEALS/EYE BALLING PORTIONS
Where to find us and engage with us :)
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Follow Jeff on IG: htt...2022-10-281h 12Chasing Clarity: Health & Fitness PodcastEP. 28: HOW TO LOSE STUBBORN BODY FAT: THE PHYSIOLOGY OF FAT LOSS, THE SCIENCE OF FAT BURNERS & FASTED CARDIOEP. 28: HOW TO LOSE STUBBORN BODY FAT: THE PHYSIOLOGY OF FAT LOSS, THE SCIENCE OF FAT BURNERS & FASTED CARDIO
TOPICS:
3 STEP PROCESS OF FAT LOSS- HOW BODY FAT IS BURNED
HOW TO LOSE STUBBORN BODY FAT
METHOD 1: SUSTAINED CALORIE DEFICIT
METHOD 2: SPECIFIC SUPPLEMENTATION
METHOD 3: FASTED CARDIO
REFRAMING YOUR MINDSET ON STUBBORN FAT
Where to find us and engage with us :)
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
2022-10-211h 03Chasing Clarity: Health & Fitness PodcastEPISODE 26: THE IMPACT OF FOOD PALATABILITY AND FOOD VARIETY ON HUNGER AND OUR DRIVE TO EATTOPICS:
INTRO TO THE EPISODE AND THE TOPIC OF FOOD PALATABILITY
UNDERSTANDING THE HEDONIC REWARD OF FOOD
WHY IS IT SO HARD FOR US TO MODERATE HYPER PALATABLE FOODS
RESEARCH ON HOW FOOD PALABILITY IMPACTS OUR CALORIE INTAKE
HOW HYPER PALATABLE FOODS HIJACK OUR APPETITE
Where to find us and engage with us :)
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https://www.instagram.com/ironhousestrengthconditioning
2022-10-071h 04Chasing Clarity: Health & Fitness PodcastEP 24: TOP FAT LOSS DIET STRATEGIES FOR MANAGING HUNGER, CONTROLLING APPETITE, INCREASING SATIETY AND MAXIMIZING ADHERENCETOPICS:
WHY HUNGER MANAGEMENT IS THE KEY TO SUCCEEDING IN A FAT LOSS PHASE
TOP DIETARY ASPECTS TO CONSIDER DURING A DIET
ENERGY DENSITY
HOW ENERGY DENSITY IMPACTS CALORIE INTAKE
SATIETY INDEX
PALATABILITY
FOOD PALATABILITY REWARD HYPOTHESIS
Where to find us and engage with us :)
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https://www.instagram.com/ironhousestrengthconditioning
Follow Relentless Forever...2022-09-2343 min
Chasing Clarity: Health & Fitness PodcastEPISODE 5: PRIMER PHASES, MOST EFFECTIVE HUNGER HACKS, FOOD QUALITY VS FOOD QUANTITY, NUTRITIONAL PERIODIZATION, MICROS VS MACROS, IRON OVERLOAD AND COPPER BENEFITSEPISODE 5: PRIMER PHASES, MOST EFFECTIVE HUNGER HACKS, FOOD QUALITY VS FOOD QUANTITY, NUTRITIONAL PERIODIZATION, MICROS VS MACROS, IRON OVERLOAD, AND COPPER BENEFITS
TOPICS:
WEEKLY UPDATE
INTRO TO TOPIC:
We discussed over the last three episodes calorie calculators, tools to help you find your caloric levels depending on your goal, along with chatted with Laurin Conlin who participated in research involving calorie levels and the results out of USF with Dr. Bill Campbell. Today we have some of our audience join us for a Q&A. B & I field the questions from...2022-05-131h 14
Chasing Clarity: Health & Fitness PodcastEPISODE 3: HOW TO DETERMINE YOUR MAINTENANCE CALORIE INTAKEEPISODE 3: HOW TO DETERMINE YOUR MAINTENANCE CALORIE INTAKE
SHOW LAYOUT:
WEEKLY RECAP -
OVERVIEW OF LAST WEEK’S EPISODE
INTRO INTO THE TOPIC- Last week we discussed how prevalent it is for people to look towards online calorie calculators to determine how much they should be eating to reach their goals. We dug into the weeds of the research to set the stage for how knowing what you can do to help counter the fallacies they might give in terms of results.
INTRO TO TODAY’S TOPIC
- Th...2022-04-291h 21Chasing Clarity: Health & Fitness PodcastEpisode 1: Setting The StandardWelcome to the first episode of The Chasing Clarity Health and Fitness Podcast.
Episode 1: Setting The Standard
Welcome to the first episode of The Chasing Clarity Health and Fitness Podcast.
The Chasing Clarity Health & Fitness Podcast aims to bridge the gap between complexity and clarity within the health and fitness space. Brandon and Jeff have a relatable synergy that allows them to go deep and wide on all topics related to nutrition, training, health, and fitness.
We will cover both information and application for anyone interested in improving their health, fitness...2022-04-1553 min