Brandon DaCruz Jeff Black - Podcast Details

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 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 min

Chasing 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 min

Chasing 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 min

Chasing 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 58

Chasing 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 min

Chasing 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 58

Chasing Clarity: Health & Fitness PodcastEP. 119: ADVANCED DIETING STRATEGIES: RAPID FAT LOSS DAYS, PROTEIN SPARING MODIFIED FASTS, UNDULATING CALORIE CYCLES & MY PUSH PULL ADVANCED FAT LOSS METHODEP. 119: ADVANCED DIETING STRATEGIES: RAPID FAT LOSS DAYS, PROTEIN SPARING MODIFIED FASTS, UNDULATING CALORIE CYCLES & MY PUSH PULL ADVANCED FAT LOSS METHOD TOPICS FOR EP. 119: ⁃ INTRO TO ADVANCED DIETING STRATEGIES & MY EXPERIENCE WITH THEM ⁃ MY FAVORITE ADVANCED DIETING STRATEGIES ⁃ ADVANCED STRATEGY #1: RAPID FAT LOSS DAYS AKA PSMF DAYS ⁃ WHO ARE RAPID FAT LOSS DAYS APPROPRIATE FOR? ⁃ WHO SHOULD NOT TRY A RAPID FAT LOSS APPROACH? ⁃ ADVANCED STRATEGY #2: UNDULATING CALORIE CYCLES ⁃ ADVANCED STRATEGY #3: MY PUSH PULL ADVANCED FAT LOSS METHOD WHERE TO CONNECT WITH US: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com Follow Jeff on IG: https...2024-07-1836 min

Chasing Clarity: Health & Fitness PodcastEP. 118: LOSING FAT & STAYING ON TRACK WHILE TRAVELING: TIPS, TRICKS & STRATEGIES FOR KEEPING YOUR FAT LOSS PROGRESS GOING EVEN WHEN YOU’RE ON THE ROADEP. 118: LOSING FAT & STAYING ON TRACK WHILE TRAVELING: TIPS, TRICKS & STRATEGIES FOR KEEPING YOUR FAT LOSS PROGRESS GOING EVEN WHEN YOU’RE ON THE ROADTOPICS FOR THIS WEEK’S SHOW:⁃ INTRODUCTION TO THE TOPIC OF TRAVELING FOR WORK DURING A FAT LOSS PHASE⁃ STRATEGIES FOR LOSING FAT & STAYING ON TRACK WHEN TRAVELING⁃ STRATEGY 1: MAKE A PLAN & BE PREPARED BY PREPPING IN ADVANCE⁃ STRATEGY 2: BRING PORTABLE FOODS & SNACKS THAT ARE EASY TO PACK, TRAVEL WITH & TO HIT YOUR MACROS WITH⁃ STRATEGY 3: LOOK FOR A SPOT TO STAY AT THAT HAS WHAT YOU NEED⁃ STRATEGY...2024-07-1151 min

Chasing Clarity: Health & Fitness PodcastEP. 117: THE SCIENCE OF FAT BURNERS WITH DR. SCOTT STEVENSONEP. 117: THE SCIENCE OF FAT BURNERS WITH DR. SCOTT STEVENSONTOPICS FOR THIS WEEK’S SHOW:⁃ PRIMER ON FAT LOSS PHYSIOLOGY⁃ DIVING INTO THERMOGENICS & LIPOLYTICS⁃ CLEN⁃ EPHEDRINE⁃ SYNEPHRINE⁃ YOHIMBINE HCL⁃ RAUWOLSCINE⁃ THYROID HORMONE⁃ HOW TO STACK DIFFERENT FAT BURNING COMPOUNDS TO MAXIMIZE FAT LOSS⁃ WHAT ARE SOME ADDITIONAL COMPOUNDS WE CAN ADD TO THESE SYMPATHOMIMETICS TO INCREASE THEIR EFFECT?WHERE TO CONNECT WITH US:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFollow Jeff on IG: https://www/instagram.com/jeffunbreakableblack 2024-07-042h 13

Chasing Clarity: Health & Fitness PodcastEP. 116: FAT BURNERS & METABOLISM: THERMOGENICS & LIPOLYTICS FOR INCREASING METABOLIC RATE & TDEEEP. 116: FAT BURNERS & METABOLISM: THERMOGENICS & LIPOLYTICS FOR INCREASING METABOLIC RATE & TDEETOPICS FOR THIS WEEK’S SHOW:⁃ INTRODUCTION TO FAT BURNERS⁃ HOW DO FAT BURNERS WORK?⁃ EPHEDRINE⁃ CLEN⁃ SYNEPHRINE⁃ CAFFEINE⁃ GREEN TEA EXTRACTWHERE TO CONNECT WITH US:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFollow Jeff on IG: https://www/instagram.com/jeffunbreakableblackFollow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning 2024-06-2843 min

Chasing Clarity: Health & Fitness PodcastEP. 115: CARDIO & METABOLISM: HOW AEROBIC TRAINING BOOSTS YOUR METABOLIC RATE & TDEEEP. 115: CARDIO & METABOLISM: HOW AEROBIC TRAINING BOOSTS YOUR METABOLIC RATE & TDEE TOPICS FOR THIS WEEK’S SHOW:⁃ INTRO TO THE TOPIC OF CARDIO & METABOLISM⁃ HOW CARDIO INCREASES METABOLIC RATE & TDEE⁃ RESEARCH ON CARDIO’S EFFECTS ON METABOLIC RATE⁃ HIIT VERSUS STEADY STATE CARDIO FOR INCREASING ENERGY EXPENDITURE & FAT LOSSWHERE TO CONNECT WITH US:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFollow Jeff on IG: https://www/instagram.com/jeffunbreakableblackFollow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning 2024-06-2144 min

Chasing Clarity: Health & Fitness PodcastEP. 114: TRAINING YOUR METABOLISM: HOW BUILDING MUSCLE INCREASES YOUR METABOLIC RATE & TDEEEP. 114: TRAINING YOUR METABOLISM: HOW BUILDING MUSCLE INCREASES YOUR METABOLIC RATE & TDEETOPICS FOR THIS WEEK’S SHOW:⁃ INTRODUCTION TO THE TOPIC OF TRAINING YOUR METABOLISM⁃ THE ROLE THAT MUSCLE PLAYS IN OUR METABOLIC RATE & TDEE⁃ EXAMPLES OF HOW BUILDING MUSCLE INCREASES METABOLIC RATE & TDEE⁃ STRATEGIES FOR INCREASING YOUR METABOLIC RATE & TDEE⁃ RESEARCH LOOKING AT RESISTANCE TRAINING’S EFFECTS ON METABOLIC RATE & TDEEWHERE TO CONNECT WITH US:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFollow Jeff on IG: https://www/instagram.com/jeffunbreakablebl...2024-06-1443 min

Chasing Clarity: Health & Fitness PodcastEP. 113: HOW TO BUILD & MAINTAIN YOUR METABOLISM: NUTRITIONAL STRATEGIES FOR INCREASING YOUR TDEEEP. 113: HOW TO BUILD & MAINTAIN YOUR METABOLISM: NUTRITIONAL STRATEGIES FOR INCREASING YOUR TDEETOPICS:⁃ DEFINING METABOLISM & TDEE⁃ NUTRITIONAL STRATEGIES FOR BUILDING & MAINTAINING YOUR METABOLISM⁃ STRATEGY #1: PROPERLY FUELING YOURSELF⁃ STRATEGY #2: HIGH PROTEIN DIET⁃ STRATEGY #3: WHOLE FOODS BASED DIETWHERE TO CONNECT WITH US:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFollow Jeff on IG: https://www/instagram.com/jeffunbreakableblackFollow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning 2024-06-0745 min

Chasing Clarity: Health & Fitness PodcastEP. 112: SPOT REDUCTION: IS IT POSSIBLE TO LOSE BODY FAT IN SPECIFIC AREAS?EP. 112: SPOT REDUCTION: IS IT POSSIBLE TO LOSE BODY FAT IN SPECIFIC AREAS?TOPICS:⁃ AN INTRODUCTION TO SPOT REDUCTION⁃ THE THEORY BEHIND SPOT REDUCTION⁃ RECENT RESEARCH THAT HAS FOUND SPOT REDUCTION TO OCCUR⁃ HOW TO APPLY THIS INFORMATION PRACTICALLYWHERE TO CONNECT WITH US:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFollow Jeff on IG: https://www/instagram.com/jeffunbreakableblackFollow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning 2024-05-3141 min

Chasing Clarity: Health & Fitness PodcastEP. 111: THE SCIENCE OF STUBBORN BODY FAT: HOW TO LOSE STUBBORN FAT THROUGH DIET, EXERCISE & STRATEGIC SUPPLEMENTATIONEP. 111: THE SCIENCE OF STUBBORN BODY FAT: HOW TO LOSE STUBBORN FAT THROUGH DIET, EXERCISE & STRATEGIC SUPPLEMENTATIONTOPICS:⁃ AN INTRODUCTION TO STUBBORN BODY FAT⁃ WHY ARE SOME AREAS MORE DIFFICULT TO LOSE FAT FROM THAN OTHERS⁃ THE DIFFERENCES IN BODY FAT STORAGE PATTERNS BETWEEN MEN & WOMEN⁃ WHAT PROCESSES DO WE HAVE TO GO THROUGH TO LOSE BODY FAT?⁃ THE 3 STRATEGIES WE CAN USE TO LOSE STUBBORN BODY FAT⁃ STRATEGY 1: MAINTAINING A CONSISTENT CALORIE DEFICIT⁃ STRATEGY 2: EXERCISE⁃ STRATEGY 3: SPECIFIC SUPPLEMENTATIONWHERE TO CONNECT WITH US:Follow Brandon on IG: https://www.insta...2024-05-2454 min

Chasing Clarity: Health & Fitness PodcastEP. 110: PRE-FAT LOSS CHECK LIST: THE HABITS YOU NEED TO HAVE IN PLACE TO BE READY FOR YOUR NEXT FAT LOSS PHASEEP. 110: PRE-FAT LOSS CHECK LIST: THE HABITS YOU NEED TO HAVE IN PLACE TO BE READY FOR YOUR NEXT FAT LOSS PHASETOPICS:⁃ INTRO TO THE PRE-FAT LOSS CHECK LIST⁃ THE 5 MAIN HABITS YOU NEED TO HAVE DIALED IN PRIOR TO YOUR NEXT DIET TO BE ABLE TO EFFECTIVELY DROP BODY FAT⁃ HABIT #1: NUTRITION TRACKING⁃ HABIT #2: REGULAR EATING SCHEDULE & SUFFICIENT DAILY PROTEIN INTAKE⁃ HABIT #3: PROGRESSIVE RESISTANCE TRAINING TO BUILD MUSCLE⁃ HABIT #4: STEPS & PHYSICAL ACTIVITY⁃ HABIT #5: ADEQUATE SLEEP & STRESS MANAGEMENTWHERE TO CONNECT WITH US:Follow Brandon on IG: https://www.instagram.c...2024-05-1744 min

Chasing 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 min

Chasing 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 min

Chasing 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 14

Chasing 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 min

Chasing 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 min

Chasing 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 min

Chasing 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 min

Chasing 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 min

Chasing 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 min

Chasing 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 min

Chasing 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 00

Chasing 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 min

Chasing 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 min

Chasing 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 min

Chasing 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 26

Chasing 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 min

Chasing 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 min

Chasing 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 35

Chasing 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 min

Chasing 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 min

Chasing 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 min

Chasing 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 min

Chasing 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 min

Chasing 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 min

Chasing 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 min

Chasing 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 00

Chasing 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 06

Chasing 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 09

Chasing 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 min

Chasing 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 :) Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ ...2023-06-0957 min

Chasing 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 05

Chasing 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 Where to find us and engage with us :) Follow Brandon on IG: https://www.instagram...2023-04-2158 min

Chasing 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 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 ...2023-04-1448 min

Chasing 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 min

Chasing 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 Where to find us and engage with us :) Follow Brandon on IG: https://www.instagram...2023-03-3153 min

Chasing 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/ironhousestrengthconditioning 2023-03-2453 min

Chasing 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 00

Chasing 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 Where to find us and engage with us :) Follow Brandon on IG: https://www.instagram.com...2023-03-1053 min

Chasing 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 min

Chasing 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 Where to find us and engage with us :) Fo...2023-02-241h 05

Chasing 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 min

Chasing 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 29

Chasing 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 min

Chasing 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 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 on IG: https://www.instagram...2023-01-201h 02

Chasing 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 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 Ir...2023-01-131h 10

Chasing 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 14

Chasing 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 24

Chasing 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 09

Chasing 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 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...2022-12-161h 04

Chasing 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 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 Foll...2022-12-091h 08

Chasing 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 09

Chasing 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 05

Chasing 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 10

Chasing 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 10

Chasing 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 11

Chasing 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 12

Chasing 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 03

Chasing 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 04

Chasing 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 22: MAXIMIZING MUSCLE RETENTION DURING A FAT LOSS PHASEEPISODE 22: MAXIMIZING MUSCLE RETENTION DURING A FAT LOSS PHASE TOPICS: WHY DOES MUSCLE LOSS OCCUR, AND WHAT SITUATIONS LEAVE US PREDISPOSED TOWARDS LOSING MUSCLE DURING A DIET WHY WE NEED TO FOCUS ON MUSCLE RETENTION WHEN DIETING THE IMPORTANCE OF PROTEIN DURING A DIET CARDIO CONSIDERATIONS FOR AVOIDING MUSCLE LOSS WHY STRESS MANAGEMENT AND SLEEP ARE ESSENTIAL FOR MAINTAINING MUSCLE HOW WE APPROACH FAT LOSS PHASES TO ENSURE CLIENTS RETAIN MUSCLE Where to find us and engage with us :) Follow Brandon...2022-09-091h 25

Chasing Clarity: Health & Fitness PodcastEPISODE 21: HOW TO ADJUST YOUR TRAINING PROGRAMMING AND VOLUME DURING A DIET: A DEEP DIVE INTO ALL THINGS FAT LOSS PHASE TRAININGEPISODE 21: HOW TO ADJUST YOUR TRAINING PROGRAMMING AND VOLUME DURING A DIET: A DEEP DIVE INTO ALL THINGS FAT LOSS PHASE TRAINING TOPICS: INTRO INTO FAT LOSS PHASE TRAINING TOP TRAINING MISTAKES MADE DURING A DIET NEW RESEARCH ON RESISTANCE TRAINING DURING A DEFICIT HOW WE APPROACH TRAINING DURING A DIET ADDITIONAL CONSIDERATIONS TO MAKE WHEN LOOKING AT TRAINING DURING A DIET Where to find us and engage with us :) Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Follow Jeff o...2022-09-021h 14

Chasing Clarity: Health & Fitness PodcastEPISODE 20: HOW TO APPROACH TRAINING DURING CONTEST PREP WITH JOHN JEWETTEPISODE 20: HOW TO APPROACH TRAINING DURING CONTEST PREP WITH JOHN JEWETT TOPICS: INTRO TO THE TOPIC OF TRAINING DURING CONTEST PREP MECHANISMS OF HYPERTROPHY THE MOST IMPORTANT MECHANISM OF HYPERTROPHY THAT WE NEED TO FOCUS ON METABOLIC TRAINING DURING A DIET HOW TO ADJUST TRAINING DURING PREP 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...2022-08-261h 17

Chasing Clarity: Health & Fitness PodcastEPISODE 19: BODY COMP ASSESSMENTS: SHOULD YOU TRY TO MEASURE YOUR BODY FAT?EPISODE 19: BODY COMP ASSESSMENTS: SHOULD YOU TRY TO MEASURE YOUR BODY FAT? TOPICS COVERED: INTRO TO THE TOPIC OF BODY COMP ASSESSMENTS AND BODY FAT TESTING BREAKDOWN OF EACH POPULAR BODY COMP ASSESSMENT METHOD BIA BODPOD DEXA HOW DIETING CAN IMPACT BODY COMP ASSESSMENT READINGS HOW TO MORE ACCURATELY MEASURE BODY FAT SHOULD WE TRY TO MEASURE OUR BODY FAT LEVELS? Where to find us and engage with us :) Follow Brandon on IG: https://www.instagram.com...2022-08-1956 min

Chasing Clarity: Health & Fitness PodcastEPISODE 18: HOW TO LOSE BODY FAT, REGULATE APPETITE AND MANAGE HUNGER THROUGH ENERGY FLUX AND ACTIVITYEPISODE 18: HOW TO LOSE BODY FAT, REGULATE APPETITE AND MANAGE HUNGER THROUGH ENERGY FLUX AND ACTIVITY TOPICS COVERED: THE MISCONCEPTION THAT EXERCISE INCREASES APPETITE THE CONCEPT OF ENERGY FLUX STATES OF ENERGY FLUX HOW ENERGY FLUX AND NEAT IMPACT OUR ABILITY TO REGULATE OUR BODY FAT LEVELS AND BODY COMPOSITION ENERGY FLUX AND PHYSICAL ACTIVITY’S ROLE IN APPETITE REGULATIONWhere 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.in...2022-08-1259 min

Chasing Clarity: Health & Fitness PodcastEPISODE 17: WHAT FACTORS INFLUENCE OUR BODY FAT LEVELS: BODY FAT SET POINT, BODY FAT SETTLING POINTS, DUAL INTERVENTION MODEL AND LEAN BULKING WITH ERIC HELMSEPISODE 17: WHAT FACTORS INFLUENCE OUR BODY FAT LEVELS: BODY FAT SET POINT, BODY FAT SETTLING POINTS, DUAL INTERVENTION MODEL AND LEAN BULKING WITH ERIC HELMS TOPICS: 1. MODELS AROUND BODY WEIGHT AND BODY FAT REGULATION INCLUDING: 2. BODY FAT SET POINT THEORY 3. BODY FAT SETTLING POINT THEORY 4. DUAL INTERVENTION MODEL 5. FACTORS THAT INFLUENCE OUR BODY FAT LEVELS 6. SPENDTHRIFT VERSUS THRIFTY METABOLISM 7. LEAN BULKING STUDY 8. CARBS IMPACT ON RESISTANCE TRAINING PERFORMANCE Where to find us and engage with us :) Follow...2022-08-051h 38

Chasing Clarity: Health & Fitness PodcastEPISODE 16: METABOLISM MYTHS: METABOLIC DAMAGE, STARVATION MODE, METABOLISM AS WE AGE, DIFFERENCES IN METABOLISM BETWEEN MALES AND FEMALESEPISODE 16: METABOLISM MYTHS: METABOLIC DAMAGE, STARVATION MODE, METABOLISM AS WE AGE, DIFFERENCES IN METABOLISM BETWEEN MALES AND FEMALES TOPICS: WEEKLY RECAP 1. THE MYTH OF METABOLIC DAMAGE 2. DOES STARVATION MODE EXIST 3. DOES METABOLIC ADAPTATION LEAD TO WEIGHT REGAIN? 4. DOES METABOLISM CHANGE AS WE AGE 5. DO FEMALES HAVE SLOWER METABOLISMS THAN MALES? Please rate us on iTunes and Spotify. If you all would share us too we would love it as it helps us a lot since we are grassroots gents at heart. ...2022-07-2952 min

Chasing Clarity: Health & Fitness PodcastEPISODE 15: METABOLIC ADAPTATION MASTERCLASS: ADAPTIVE THERMOGENESIS DEEP DIVEEPISODE 15: METABOLIC ADAPTATION MASTERCLASS: ADAPTIVE THERMOGENESIS DEEP DIVE 1. WHAT IS METABOLIC ADAPTATION AND ADAPTIVE THERMOGENESIS 2. WHY UNDERSTANDING METABOLIC ADAPTATION IS IMPORTANT 3. 3 MAIN COMPONENTS IMPACTED BY METABOLIC ADAPTATION: 4. ENERGY EXPENDITURE CHANGES 5. HORMONAL CHANGES 6. MITOCHONDRIAL CHANGES 7. WHAT INFLUENCES HOW MUCH METABOLIC ADAPTATION WE EXPERIENCEPlease rate us on iTunes and Spotify. If you all would share us too we would love it as it helps us a lot since we are grassroots gents at heart. Where to find us and engage with us :) Follow...2022-07-221h 12

Chasing Clarity: Health & Fitness PodcastEPISODE 14: PHYSIQUE ENHANCEMENT 101, FAST VERSUS SLOW FAT LOSS, PILLARS OF PHYSIQUE ENHANCEMENT WITH DR. BILL CAMPBELLEPISODE 14: PHYSIQUE ENHANCEMENT 101, FAST VERSUS SLOW FAT LOSS, PILLARS OF PHYSIQUE ENHANCEMENT WITH DR. BILL CAMPBELL WEEKLY CATCH UP TOPICS: - INTRO TO DR. CAMPBELL - PILLARS OF PHYSIQUE ENHANCEMENT - PROS AND CONS OF SLOW VERSUS FAST FAT LOSS - RECENT RAPID FAT LOSS STUDY - WHO ARE RAPID FAT LOSS PHASES APPROPRIATE FOR AND WHO ARE THEY NOT SUITED FOR - CAFFEINE’S EFFECTS ON FAT LOSS AND ENERGY EXPENDITURE - NEW STUDY ON THERMOGENICS - DR. BILL CA...2022-07-151h 19

Chasing Clarity: Health & Fitness PodcastEPISODE 13: LEVERAGING THE THERMIC EFFECT OF FOOD: HOW FOOD QUALITY, NUTRIENT TIMING, MEAL TIMING, INSULIN SENSITIVITY, AND BODY FAT LEVELS IMPACT TDEEEPISODE 13 LEVERAGING THE THERMIC EFFECT OF FOOD: HOW FOOD QUALITY, NUTRIENT TIMING, MEAL TIMING, INSULIN SENSITIVITY, AND BODY FAT LEVELS IMPACT TDEE WEEKLY CATCH UP 1. FACTORS THAT IMPACT TEF 2. HOW FOOD PROCESSING IMPACTS TEF. WHOLE FOODS VERSUS PROCESSED FOODS 3. HOW NUTRIENT AND MEAL TIMING IMPACTS TEF 4. THE IMPACT OF EATING BREAKFAST HAS ON YOUR TDEE 5. HOW INSULIN SENSITIVITY AND BODY FAT IMPACT TEF? Please rate us on iTunes and Spotify. If you all would share us too we would love it as it...2022-07-0857 min

Chasing Clarity: Health & Fitness PodcastEPISODE 12: ALL THINGS METABOLISM, PROTEIN OVERFEEDING AND DISTRIBUTION AND EVIDENCE BASED NUTRITION WITH ALAN ARAGONEPISODE 12: ALL THINGS METABOLISM, PROTEIN OVERFEEDING, AND DISTRIBUTION AND EVIDENCE-BASED NUTRITION WITH ALAN ARAGON EPISODE INTRO FOR OUR GUEST ALAN ARAGON WEEKLY CATCH UP QUESTION TOPICS: 1. REASONS WHY PEOPLE HIT FAT LOSS PLATEAUS 2. DIET RESISTANCE/STARVATION MODE VERSUS MISREPORTING 3. ISSUES WITH PAPERS THAT PEOPLE USE TO REINFORCE THEIR BELIEF IN METABOLIC DAMAGE BEING REAL 4. PROTEIN OVERFEEDING 5. PROTEIN DISTRIBUTION 6. PROTEIN DOSE TO MAXIMIZE MPS Please rate us on iTunes and Spotify. If you all would share us too w...2022-07-011h 25

Chasing Clarity: Health & Fitness PodcastEPISODE 11: HOW TO OPTIMIZE YOUR METABOLISM AND INCREASE YOUR TDEE THROUGH YOUR NUTRITIONEPISODE 11: HOW TO OPTIMIZE YOUR METABOLISM AND INCREASE YOUR TDEE THROUGH YOUR NUTRITION Weekly recap 1. HOW EATING MORE INCREASES OUR TDEE Total daily energy expenditure AND METABOLISM 2. THE THERMIC EFFECT OF FEEDING AND HOW DIFFERENT MACROS IMPACT OUR TDEE 3. HOW PROTEIN IMPACTS RMR AND TDEE Please rate us on iTunes and Spotify. If you all would share us too we would love it as it helps us a lot since we are grassroots gents at heart. Where to find us and engage with us :) Follow...2022-06-2453 min

Chasing Clarity: Health & Fitness PodcastEPISODE 10: THE SCIENCE BEHIND WEIGHTED VESTS, 10,000 STEPS PER DAY, EXERCISE SNACKS, TREADMILL DESKS AND EXERCISE RESISTANCEEPISODE 10: THE SCIENCE BEHIND WEIGHTED VESTS, 10,000 STEPS PER DAY, EXERCISE SNACKS, TREADMILL DESKS AND EXERCISE RESISTANCEWEEKLY CATCH UP Q AND A 1. WHAT IS EXERCISE RESISTANCE? I HEARD YOU MENTION IT IN THE LAST PODCAST. 2. WHAT IF SOMEONE CANT GO FOR LONG WALKS THROUGHOUT THE COURSE OF THEIR WORK DAY?- I’m going to discuss exercise snacks- this is how I’m going to address your third question 3. HOW DID THE 10k STEP GOAL BECOME THE STANDARD? IS THERE RESEARCH BEHIND IT? 4. WHY WEAR A WEIGHTED VEST? 5. TREA...2022-06-171h 01

Chasing Clarity: Health & Fitness PodcastEPISODE 9: ALL-INCLUSIVE GUIDE TO NEATEPISODE 9: ALL-INCLUSIVE GUIDE TO NEAT HOW TO INCREASE NEAT TO MAINTAIN A LEAN PHYSIQUE 1. THE BENEFITS OF INCREASING NEAT 2. HOW TO INCREASE YOUR NEAT 3. OUR FAVORITE WAYS OF INCREASING NEAT SIMPLE WAYS TO INCREASE ENERGY EXPENDITURE DURING YOUR WORKDAY 4. SIMPLE WAYS TO INCREASE ENERGY EXPENDITURE DURING YOUR WORKDAY 5. DRAWBACKS OF HAVING LOW NEAT LEVELS 6. THE BENEFITS OF SITTING LESS NEXT WEEK Q&A BASED ON THIS EPISODE: Please rate us on iTunes and Spotify. If you all would share...2022-06-101h 00

Chasing Clarity: Health & Fitness PodcastEPISODE 8 HOW TO INCREASE YOUR TDEE THROUGH NEAT AND PHYSICAL ACTIVITYEPISODE 8 HOW TO INCREASE YOUR TDEE THROUGH NEAT AND PHYSICAL ACTIVITY TOPICS: OUR WEEKLY RECAP MAIN DISCUSSION POINTS 1. THE IMPORTANCE OF NEAT 2. THE SIGNIFICANT IMPACT NEAT PLAYS IN ENERGY EXPENDITURE 3. BMR VERSUS NEAT ON ENERGY EXPENDITURE 4. THE VARIABILITY OF NEAT BETWEEN INDIVIDUALS AND THE DIFFERENCES IN NEAT BETWEEN LEAN AND OBESE INDIVIDUALS 5. HOW PHYSICAL ACTIVITY/NEAT INCREASES TDEE Please rate us on iTunes and Spotify. If you all would share us too we would love it as it helps us a...2022-06-011h 01

Chasing Clarity: Health & Fitness PodcastTITLE: EPISODE 7: HOW TRAINING AND BUILDING MUSCLE INCREASES YOUR METABOLISM AND TDEETITLE: EPISODE 7: HOW TRAINING AND BUILDING MUSCLE INCREASES YOUR METABOLISM AND TDEE TOPICS: OUR LAST WEEK 1. WHAT METABOLISM IS AND WHAT IT’S MADE OF? (RECAP OF EPISODE 6) 2. THREE MAIN WAYS TO INCREASE YOUR METABOLIC RATE 3. HOW MUSCLE INCREASES METABOLIC RATE 4. HOW MUCH DOES TRAINING INCREASE RMR 5. HOW MUCH RESISTANCE TRAINING INCREASES TDEE 6. HOW MUCH AEROBIC TRAINING INCREASES TDEE 7. HOW DOES RESISTANCE TRAINING INCREASE ENERGY EXPENDITURE Please rate us on iTunes and Spotify. If you all would share us to...2022-05-271h 10

Chasing Clarity: Health & Fitness PodcastCHASING CLARITY EPISODE 6 TITLE: WHAT "METABOLISM" REALLY MEANSCHASING CLARITY EPISODE 6 TITLE: WHAT "METABOLISM" REALLY MEANS TOPICS 1. WHAT MOST PEOPLE THINK METABOLISM IS COMPARED TO WHAT IT REALLY IS 2. WHAT YOUR METABOLISM ENCOMPASSES AND MEASURES 3. FOUR COMPONENTS OF METABOLISM 4. BREAKDOWN OF EACH COMPONENT: 1. BMR 2. TEF 3. NEAT 4. EAT 5. DIFFERENCES IN THE CALORIES WE BURN PER DAY 6. DIFFERENCES IN METABOLIC RATE BETWEEN INDIVIDUALS 7. DIFFERENCES IN NEAT BETWEEN INDIVIDUALS Where to find us and engage with us :) Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Fo...2022-05-201h 00

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 4: BRIDGING THE GAP BETWEEN THE RESEARCH LAB AND THE REAL WORLD WITH LAURIN CONLINEPISODE 4: BRIDGING THE GAP BETWEEN THE RESEARCH LAB AND THE REAL WORLD WITH LAURIN CONLIN TOPICS: WEEKLY UPDATE INTRO TO OUR FIRST GUEST: LAURIN CONLIN, OWNER OF LOCOFIT FOLLOW UP QUESTION FROM THE AUDIENCE ON THE ACCURACY OF ACTIVITY TRACKER FROM LAST WEEK’S EPISODE INTRO TO TOPIC: IF YOU GO LOOKING IN THE RESEARCH YOU SEE A LOT OF WAYS TO MEASURE METABOLIC RATE. FROM DEXA MACHINES TO MATHEMATICAL EQUATIONS, THEN IN THE REAL WORLD WE HAVE DEVICES THAT SUPPOSEDLY LET YOU KNOW YOUR METABOLIC RATE TO NAME A...2022-05-061h 20

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 21

Chasing Clarity: Health & Fitness PodcastEpisode #2 - Calorie Calculators: Why using them might be holding you backEpisode #2 - Calorie Calculators: Why using them might be holding you back. WEEKLY RECAP INTRO INTO THE TOPIC- How prevalent it is for people to look towards online calorie calculators to determine how much they should be eating to reach their goals MAIN DRAWBACKS OF RELYING ON CALORIE CALCULATORS TO TELL YOU HOW MUCH YOU SHOULD BE EATING FIRST ISSUE: THEY USE EXTREMELY OUTDATED ESTIMATION EQUATIONS SECOND ISSUE: THEY DON'T TAKE INTO CONSIDERATION YOUR UNIQUE 5CHARACTERISTICS AND HISTORY THIRD ISSUE: THEY'RE EXTREMELY INACCURATE RESEARCH BEHIND...2022-04-221h 06

Chasing 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