Chasing Clarity: Health & Fitness Podcast

EP. 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 TO IMPROVE YOUR BODY COMPOSITION PROGRESS BY PERIODIZING YOUR FAT LOSS PHASES

THE BENEFITS OF RUNNING A MAINTENANCE PHASE

THE VALUE OF IMPLEMENTING PERIODIC MAINTENANCE PHASES IN YOUR BODY COMP PERIODIZATION PLAN

RESEARCH ON THE BENEFITS OF GOING BACK TO MAINTENANCE

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

EP. 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

THE GOALS OF A PRIMER PHASE

THE BENEFITS OF DOING A PRIMER PHASE BEFORE A FAT LOSS PHASE

CLIENT PRIMER PHASE CASE STUDY

WHY YOU WANT TO COAX THE BODY NOT FORCE IT

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

EP. 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 PRE-WORKOUT FUELING IF YOU TRAIN EARLY IN THE MORNING

HOW FASTING IMPACTS FAT LOSS & MUSCLE RETENTION

WHY YOU SHOULD BE EATING PROTEIN AROUND TRAINING TO MAXIMIZE MUSCLE GROWTH & MUSCLE RETENTION

HOW FASTING IMPACTS FEMALES

THE DRAWBACKS OF SKIPPING BREAKFAST

THE BENEFITS OF STARTING YOUR DAY OFF IN A WELL FUELED STATE IN TERMS OF PHYSICAL ACTIVITY, APPETITE AND HUNGER MANAGEMENT & BLOOD GLUCOSE CONTROL

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

EP. 89: WHY YOU NEED TO BREAK THE CYCLE OF CHRONIC DIETING TO SET YOURSELF UP FOR BETTER BODY COMPOSITION IN THE FUTURE
TOPIC’S COVERED IN TODAY’S EPISODE:
INTRODUCTION TO THIS TOPIC
WHAT IS THE PURPOSE OF NUTRITION WHEN IT COMES TO BODY COMPOSITION IMPROVEMENT
WHAT HABITS INCREASE THE RISK OF ENERGY DEFIENCY & DECREASED RESPONSIVENESS TO DIETING
HABIT 1: BEING HYPERFOCUSED ON YOUR SCALE WEIGHT AS THE BE-ALL END-ALL METRIC OF PROGRESS
HABIT 2: GOING BETWEEN CYCLES OF UNDEREATING TO OVEREATING
HABIT 3: FOLLOWING FAD DIETS
HABIT 4: ELIMINATING ENTIRE MACRONUTRIENT AND/OR FOOD GROUPS OUT OF YOUR DIET
HOW LOW CARBOHYDRATE AVAILABILITY IMPACTS THYROID PRODUCTION
HABIT 5: SKIPPING MEALS & GOING EXTENDED PERIODS OF TIME WITHOUT EATING WHICH CAN RESULT IN WITHIN DAY ENERGY DEFICIENCY
WHY YOU SHOULD BE PERIODIZING YOUR NUTRITION & PHYSIQUE GOALS
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

EP. 88: THE DOWNSIDES OF CHRONIC UNDERFUELING & FREQUENT DIETING CYCLES

THIS WEEK’S TOPICS:

INTRODUCTION TO UNDERFUELING & WHY YOU SHOULD NOT ALWAYS BE DIETING

THE PREVALANCE OF CHRONIC DIETING & UNDERFUELING

THE NEGATIVE EFFECTS OF CHRONIC UNDERFUELING

THE DIFFERENCE BETWEEN APPROPRIATE FUELING & UNDERFUELING

HOW UNDERFUELING IMPACTS OUR METABOLISM

HOW UNDERFUELING IMPACTS THYROID HORMONE PRODUCTION

HOW UNDERFUELING IMPACTS BODY COMPOSITION & OUR ABILITY TO GAIN & MAINTAIN MUSCLE MASS

HOW UNDERFUELING IMPACTS TRAINING PERFORMANCE

HOW UNDERFUELING IMPACTS SEX HORMONE PRODUCTION, ENDOCRINE AND REPRODUCTIVE FUNCTION

EP. 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

HOW TO TRACK ALCOHOL

MISTAKE 5: EATING AT RESTAURANTS FAR TOO OFTEN

HOW TO TRACK WHEN EATING OUT

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

EP. 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 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.com/relentless.forever/

EP. 85: ACTIVITY TRACKERS & FITNESS WEARABLES: HOW TO USE ACTIVITY DEVICES TO YOUR ADVANTAGE TO BETTER YOUR BODY COMP & HEALTH

INTRO TO THE TOPIC OF ACTIVITY & FITNESS TRACKERS

HOW MANY ARE MISUSING THIS ACTIVITY TRACKING TOOL

WHY YOU SHOULDN’T EAT BACK THE CALORIES YOUR FITNESS TRACKER SAYS YOUVE BURNED

THE ACCURACY OF FITNESS TRACKERS FOR ESTIMATING ENERGY EXPENDITURE

WHY YOU SHOULDN’T PAY ATTENTION TO THE CALORIES BURNED FEATURE ON THESE TRACKERS

WHAT METRICS CAN FITNESS TRACKERS MEASURE WELL?

THE BENEFITS OF USING ACTIVITY & FITNESS TRACKERS

HOW WE USE ACTIVITY & FITNESS TRACKERS

EP. 84: THE BODY RECOMP BLUEPRINT PART 2:TRAINING & LIFESTYLE OPTIMIZATION FOR RECOMPING

INTRO TO TODAY’S TOPIC

TRAINING FOR RECOMPING

THE IMPORTANCE OF TRACKING YOUR TRAINING & LOGGING YOUR LIFTS

IMPORTANT LIFESTYLE FACTORS FOR BODY RECOMPOSITION

FACTOR 1: SLEEP & BODY RECOMP

FACTOR 2: STRESS & BODY RECOMP

MINDSET SHIFTS FOR RECOMP

EP. 83: HOW TO BUILD MUSCLE & LOSE FAT AT THE SAME TIME: THE BODY RECOMP BLUEPRINT PART 1: NUTRITION FOR RECOMPING

INTRO TO THE NUTRITIONAL PRINCIPLES FOR BODY RECOMPOSITION

THE NUMBER ONE NUTRITION MISCONCEPTION PERTAINING TO BODY RECOMP

PRINCIPLE 1: CALORIE INTAKE FOR BODY RECOMP

WHAT SIZE OF A DEFICIT CAN WE USE AND STILL GAIN MUSCLE?

PRINCIPLE 2: PROTEIN INTAKE FOR BODY RECOMP

PRINCIPLE 3: NUTRIENT TIMING FOR BODY RECOMP

MISTAKES TO AVOID DURING A BODY RECOMP PHASE