Chasing Clarity: Health & Fitness Podcast

By Brandon DaCruzHealth & Fitness

Chasing Clarity: Health & Fitness Podcast episodes

May 31, 2024 EP. 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 PRACTICALLY
WHERE TO CONNECT WITH US:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: [email protected]
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning
42 min
May 24, 2024 EP. 111: THE SCIENCE OF STUBBORN BODY FAT: HOW TO LOSE STUBBORN FAT THROUGH DIET, EXERCISE & STRATEGIC SUPPLEMENTATION
EP. 111: THE SCIENCE OF STUBBORN BODY FAT: HOW TO LOSE STUBBORN FAT THROUGH DIET, EXERCISE & STRATEGIC SUPPLEMENTATION
TOPICS:
⁃ 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 SUPPLEMENTATION
WHERE TO CONNECT WITH US:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: [email protected]
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning
55 min
May 17, 2024 EP. 110: PRE-FAT LOSS CHECK LIST: THE HABITS YOU NEED TO HAVE IN PLACE TO BE READY FOR YOUR NEXT FAT LOSS PHASE
EP. 110: PRE-FAT LOSS CHECK LIST: THE HABITS YOU NEED TO HAVE IN PLACE TO BE READY FOR YOUR NEXT FAT LOSS PHASE
TOPICS:
⁃ 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 MANAGEMENT
WHERE TO CONNECT WITH US:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: [email protected]
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning
45 min
May 10, 2024 EP. 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
EP. 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 FAT LOSS PHASE
WHERE TO CONNECT WITH US:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: [email protected]
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning
49 min
May 10, 2024 EP. 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
EP. 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 FAT LOSS PHASE
WHERE TO CONNECT WITH US:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: [email protected]
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning
32 min
May 03, 2024 EP. 108: THE PROS OF SEMAGLUTIDE & GLP-1 WITH JASON THEOBALD
EP. 108: THE PROS OF SEMAGLUTIDE & GLP-1 WITH JASON THEOBALD
TOPICS:
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&A
WHAT’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 SOMEONE EAT LESS?
ARE THERE NATURAL WAYS TO INCREASE GLP-1?
WHERE TO CONNECT WITH US:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: [email protected]
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning
1 hr 15 min
April 26, 2024 EP. 107: THE SCIENCE OF FOOD ADDICITION: CAN CERTAIN FOODS REALLY BE ADDICTIVE? NEW RESEARCH ON HOW HIGHLY PROCESSED FOODS CAN BE CONSIDERED ADDICTIVE SUBSTANCES
EP. 107: THE SCIENCE OF FOOD ADDICITION: CAN CERTAIN FOODS REALLY BE ADDICTIVE? NEW RESEARCH ON HOW HIGHLY PROCESSED FOODS CAN BE CONSIDERED ADDICTIVE SUBSTANCES
TOPICS:
⁃ 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 FOODS
WHERE TO CONNECT WITH US:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: [email protected]
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning
32 min
April 19, 2024 EP. 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
EP. 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 ALIGNED WITH YOUR GOALS
⁃ RESEARCH ON HOW WE CAN SHIFT OUR TASTE PREFERENCES OVER TIME
⁃ STRATEGY #3: PROACTIVELY REDUCE CRAVINGS BY STAYING PREPARED & SATIATED
⁃ STRATEGY #4: FOCUS ON STRESS MANAGEMENT
⁃ THE IMPORTANCE OF SHIFTING YOUR MINDSET FROM VALUING SHORT-TERM TEMPORARY SATISFACTION TO LONG-TERM FULFILLMENT & GOAL ATTAINMENT
⁃ STRATEGY #5: EPISODIC FUTURE THINKING
⁃ STRATEGY #6: REDUCE FOOD CUES IN YOUR EATING ENVIRONMENT
⁃ BONUS STRATEGIES FOR CONTROLLING YOUR CRAVINGS
⁃ HOW TO INCORPORATE THE FOODS YOU CRAVE INTO YOUR DIET
⁃ THE BENEFIT OF DIETING SMARTER NOT HARDER
WHERE TO CONNECT WITH US:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: [email protected]
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning
51 min
April 12, 2024 EP. 105: THE SCIENCE OF FOOD CRAVINGS: FACTORS THAT DRIVE FOOD CRAVINGS & DEBUNKING COMMON MYTHS ABOUT CHOCOLATE CRAVINGS
EP. 105: THE SCIENCE OF FOOD CRAVINGS: FACTORS THAT DRIVE FOOD CRAVINGS & DEBUNKING COMMON MYTHS ABOUT CHOCOLATE CRAVINGS
TOPICS:
⁃ 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 FOOD
WHERE TO CONNECT WITH US:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: [email protected]
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning
53 min
April 05, 2024 EP. 104: HOW TO STOP OVEREATING & DERAILING YOUR BODY COMP PROGRESS IN THE PROCESS: TOP STRATEGIES FOR STICKING TO YOUR DIET & BREAKING THE HABIT OF OVEREATING
EP. 104: HOW TO STOP OVEREATING & DERAILING YOUR BODY COMP PROGRESS IN THE PROCESS: TOP STRATEGIES FOR STICKING TO YOUR DIET & BREAKING THE HABIT OF OVEREATING
TOPICS
⁃ 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 YOUR EATING RATE
⁃ MODIFY YOUR FOOD PALATABILITY
⁃ REDUCE EXCESS FLAVOR VARIETY IN YOUR MEALS
⁃ TIPS FOR REDUCING SNACKING BEHAVIORS
⁃ STOP GIVING IN TO THE “WHAT THE HELL”EFFECT
⁃ AVOID DICHOTOMOUS/BLACK & WHITE THINKING AROUND NUTRITION
⁃ FIND NEW HOBBIES THAT FILL UP YOUR CUP
⁃ MODIFY & IMPROVE YOUR FOOD ENVIRONMENT
WHERE TO CONNECT WITH US:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: [email protected]
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning
49 min