Chasing Clarity: Health & Fitness Podcast

EP. 102: HOW YOUR FOOD ENVIRONMENT IS LIMITING YOU FROM GETTING LEAN: TIPS TO IMPROVE YOUR ENVIRONMENT THAT WILL MAKE FAT LOSS DIETING EASIER
TOPICS 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 EXPOSED TO & HAVE ACCESS TO
⁃ HOW TO MODIFY & IMPROVE YOUR FOOD ENVIRONMENT: FOOD ENVIRONMENT OPTIMIZATION STRATEGIES
⁃ THE BENEFITS OF IMPROVING 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

EP. 101: THE NUTRITIONAL FACTORS & DIETARY DECISIONS DRIVING YOU TO OVEREAT: THE HOW TO REDUCE OVEREATING SERIES PART 1
TOPICS:
⁃ 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 PALATABLE FOODS INCREASE OUR CALORIE INTAKE & PROPENSITY FOR FAT GAIN
⁃ HOW POOR FOOD CHOICES CAN INCREASE THE LIKELIHOOD OF OVEREATING DURING 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

EP. 100: HOW TO CUT THROUGH THE BS IN AN AGE OF MISINFORMATION: CELEBRATING 100 EPISODES OF PROVIDING CLARITY ON COMPLEX TOPICS & INFORMATION DISSEMINATION
TOPICS:
⁃ 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 FOR WHEN CONSUMING CONTENT ONLINE
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

EP. 99: HOW TO GET BACK ON TRACK AFTER SLIPPING UP ON YOUR NUTRITION
TOPICS:
⁃ 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 CASE STUDY
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

EP. 98: TOP 10 NUTRITION MISTAKES THAT ARE MESSING UP YOUR MUSCLE GAIN GOALS & BUILDING PHASE PROGRESS

TOPICS:
THE INTENTION BEHIND GOING INTO A BUILDING PHASE
WHY YOU SHOULD PERIODIZE YOUR BODY COMPOSITION GOALS TO MAXIMIZE YOUR PHYSIQUE PROGRESSION
TOP NUTRITION MISTAKES MESSING UP YOUR MUSCLE GAIN PROGRESS
MISTAKE 1: TRYING TO STAY TOO LEAN YEAR ROUND & NEVER GETTING OUT OF A DEFICIT DESPITE WANTING TO GAIN MUSCLE
MISTAKE 2: NOT BEING WILLING TO EAT A SUFFICIENT AMOUNT OF CALORIES TO GAIN MUSCLE
MISTAKE 3: NOT STAYING IN A BUILDING PHASE LONG ENOUGH & APPROACHING A BUILDING PHASE LIKE A FAT LOSS PHASE  
MISTAKE 4: EATING IN TOO LARGE OF A SURPLUS
MISTAKE 5: TAKING TOO FAST OF A RATE OF GAIN
MISTAKE 6: CREATING A WEEKLY SURPLUS BY UNDEREATING DURING THE WEEK & OVEREATING ON THE WEEKEND
MISTAKE 7: BEING TOO FLEXIBLE WITH YOUR FOOD CHOICES & EATING OUT TOO FREQUENTLY
MISTAKE 8: EXCESSIVE CHEAT MEALS 
MISTAKE 9: NOT BEING CONSISTENT ENOUGH & SWINGING FROM EXTREME TO EXTREME IN TERMS OF YOUR COMMITMENT & CONSISTENCY TO THE PROCESS
MISTAKE 10: TRYING TO INTUITIVELY EAT 
CLIENT CASE STUDY TAKING A LEAN BUILDING PHASE APPROACH
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

EP. 97: CALORIE INTAKE FOR MUSCLE GAIN: COMPARING LARGE VERSUS SMALL SURPLUSES & THEIR EFFECTS ON MUSCLE GROWTH & FAT GAIN
TOPICS FOR THIS EPISODE:
INTRO TO THE TOPIC
MISCONCEPTIONS AROUND CALORIE INTAKE FOR MUSCLE GAIN
RATE OF GAIN FOR MUSCLE GROWTH DURING A LEAN BUILDING PHASE
RESEARCH COMPARING FAST VERSUS SLOW RATES OF WEIGHT GAIN & THEIR EFFECTS ON MUSCLE GROWTH
RESEARCH ON LARGE VERSUS MODERATE CALORIE SURPLUSES & THEIR EFFECTS ON MUSCLE & FAT GAIN
THE MOST RECENT STUDY ON HOW CALORIE INTAKE IMPACTS MUSCLE GAIN BY HELMS ET AL.
LEAN BUILDING PHASE CLIENT CASE STUDY
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

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 EPISODE
IS 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. 2023
HOW TO TRACK MUSCLE GAIN PROGRESS IN THE REAL WORLD
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/helms3dmj?igsh=bjNvc2Y5MDRhcncy
Follow Eric on IG: https://www.instagram.com/helms3dmj?igsh=bjNvc2Y5MDRhcncy

EP. 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 GAIN

THE DRAWBACKS OF TAKING A DIRTY BULKING APPROACH DURING A BUILDING PHASE

THE ADVANTAGES OF TAKING A LEAN BUILDING APPROACH TO MUSCLE GAIN

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

Link to Charity Seminar: https://www.ironhouse615.com/registerseminar

EP. 94: BUILDING VERSUS CUTTING PHASES: THE BENEFITS OF GETTING OUT OF A MINDSET OF RESTRICTION & INTO A MINDSET OF ABUNDANCE & ADDITION
TOPICS
INTRODUCTION TO THE TOPIC
WHY YOUR SUMMER BODY IS BUILT IN THE WINTER
THE BENEFITS OF GOING INTO A BUILDING PHASE TO IMPROVE YOUR LONG-TERM PHYSIQUE OUTCOMES
THE GOAL OF A BUILDING PHASE
WHY 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 PHYSIQUE
THE BENEFIT OF GOING UP TO MAINTENANCE CALORIES & BEYOND FOR MUSCLE GAIN
WHY YOU WANT TO BE IN A SLIGHT SURPLUS TO MAXIMIZE MUSCLE GAIN
COMPARING THE RATE OF MUSCLE GAIN VERSUS THE RATE OF FAT LOSS
WHY SLOW & STEADY IS THE BEST APPROACH FOR FAT LOSS & MUSCLE GAIN
HOW EASY IT IS TO CUT FAT VERSUS GAIN MUSCLE
THE IMPORTANCE OF BUILDING A FOUNDATION OF MUSCLE
WHERE YOU CAN CONNECT 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

EP. 93: DR. SCOTT STEVENSON: IS THERE AN UPPER LIMIT TO PROTEIN STIMULATED MUSCLE ANABOLISM? BREAKING DOWN THE RESEARCH ON PROTEIN INTAKE & MUSCLE PROTEIN SYNTHESIS