Chasing Clarity: Health & Fitness Podcast

TOPICS:
⁃ 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 NECESSARY IT IS BENEFICIAL

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

TOPICS:
⁃ 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 MENSTRUAL CYCLES RATHER THAN PRE-PROGRAMMED MENSTRUAL CYCLE SYNCING APPROACHES

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

TOPICS:
⁃ 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: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

TOPICS 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 WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

TOPICS 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: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

TOPICS 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.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

TOPICS:
⁃ 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 INSIGHTS: PROACTIVE VERSUS REACTIVE APPROACHES TO PROGRESSION
⁃ FACTORS THAT INFLUENCE YOUR RATE OF PROGRESS IN THE GYM

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

TOPICS:
⁃ 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: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

TOPICS 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 THESE ACTIVITIES
⁃ STEROID STUDIES THAT DEMONSTRATE THE POWER OF THE PLACEBO
⁃ WHY YOU NEED TO STOP LIVING IN THE PAST & SHED YOUR SELF LIMITING BELIEFS TO MAKE PROGRESS GOING FORWARD

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

TOPICS 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 ON HOW BEING IN A DEFICIT AFFECTS COGNITION
⁃ MISTAKE 3: YOUR NEGATIVE MINDSET CAN RESULT IN A SELF-FULFILLING PROPHECY

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com