Chasing Clarity: Health & Fitness Podcast

EP. 82: BODY RECOMPOSITION: CAN TRAINED INDIVIDUALS LOSE FAT & BUILD MUSCLE?

TOPICS:

INTRO TO THE TOPIC OF BODY RECOMP

WHAT IS BODY RECOMPOSITION?

DEFINING THE 3 FORMS OF BODY RECOMPOSITION

COMMON MISCONCEPTIONS ABOUT BODY RECOMPOSITION

WHAT FACTORS INFLUENCE OUR LIKELIHOOD OF BEING ABLE TO RECOMP?

WHO CAN RECOMP?

CAN WELL-TRAINED INDIVIDUALS RECOMP?

WHY WOMEN HAVE A HIGH LIKELIHOOD OF RECOMPINGWHO SHOULDN’T EXPECT TO RECOMP?

RESEARCH ON BODY RECOMPOSITION

EP. 81: INDIVIDUALIZED TRAINING PROGRAM DESIGN: THE IMPORTANCE OF TAKING AN EVIDENCE-BASED & PERSONALIZED APPROACH TO PROGRAMMING

TOPICS:

INTRODUCTION TO THE TOPIC OF INDIVIDUALIZING TRAINING VARIABLES

WHAT IS TRUE EVIDENCE-BASED COACHING?

THE IMPORTANCE OF TAKING AN EVIDENCE-BASED YET INDIVIDUALIZED & PERSONALIZED APPROACH TO PROGRAM DESIGN

HOW MUCH DOES MUSCLE GROWTH DIFFER BETWEEN INDIVIDUALS

EXAMPLE OF HOW INDIVIDUALS MAY RESPOND DIFFERENTLY TO DIFFERENT TRAINING VOLUMES & TRAINING FREQUENCIES

EXAMPLE OF HOW INDIVIDUALS MAY RESPOND DIFFERENTLY TO DIFFERENT LOADING ZONES & REP RANGES

EP. 80: DR. SCOTT STEVENSON: THE SCIENCE OF HYPERTROPHY TRAINING & INDIVIDUAL RESPONSES TO RESISTANCE TRAINING TOPICS 

AN INTRODUCTION INTO THE TOPIC OF RESPONSE HETEROGENEITY 

EXAMPLES OF HOW INDIVIDUALS RESPOND DIFFERENTLY TO TRAINING THAN THE GROUP ON AVERAGE 

INDIVIDUAL RESPONSES TO REP RANGES 

INDIVIDUAL RESPONSES TO DIFFERENT TRAINING FREQUENCIES AND TRAINING VOLUMES

EP. 79: COMBINING DIET & EXERCISE TO CREATE THE MOST EFFECTIVE DEFICIT FOR MAXIMIZING FAT LOSS & BODY RECOMPOSITION OUTCOMES

TOPICS:

WHAT’S MORE IMPORTANT TO FOCUS ON FOR IMPROVING OUR BODY COMPOSITION; DIET OR EXERCISE?

NEW META-ANALYSIS ON THE BEST WAY TO LOSE FAT

WHY SHOULD WE COMBINE DIET & EXERCISE DURING A FAT LOSS PHASE

THE ROLE OF RESISTANCE TRAINING IN IMPROVING BODY COMPOSITION & FAT LOSS OUTCOMES

THE ROLE OF CARDIO IN FAT LOSS & BODY RECOMPOSITION

WHICH FORM OF CARDIO IS BEST FOR FAT LOSS AND ENERGY EXPENDITURE? COMPARING HIIT VERSUS STEADY STATE CARDIO

THE ROLE OF INCREASING NEAT VIA STEPS DURING A FAT LOSS PHASE

EP. 78: IS FRUIT INHERENTLY FATTENING? THE BENEFITS OF INCLUDING FRUIT & CARBS IN YOUR DIET, HIGH CARB VERSUS LOW CARB DIETS EFFECTS ON MUSCLE GAIN

TOPICS:

COMMON CLAIMS ABOUT FRUIT BEING INHERENTLY FATTENING

DEBUNKING THE MYTH THAT FRUIT IS FATTENING

THE BENEFITS OF INCLUDING FRUIT IN A FAT LOSS DIET

THE HEALTH BENEFITS OF EATING FRUIT

THE BENEFITS OF INCLUDING CARBS IN YOUR DIET

HIGH CARB VERSUS KETO DIETS DURING MUSCLE GAIN PHASES

WHY LOW CARB & KETOGENIC DIETS LEAD TO LESS MUSCLE GROWTH

EP. 77: WHY CARBS & INSULIN DO NOT MAKE YOU FAT: DECONSTRUCTING THE COMMON CLAIMS REGARDING CARBS & FAT GAIN, INSULIN RESISTANCE & APPETITE REGULATION

TOPICS:

INTRODUCTION TO THE TOPIC OF CARBS & INSULIN & THE ISSUES CAUSED BY INCORRECT CLAIMS BEING MADE ABOUT THESE TOPICS

COMMON MYTHS STATED ABOUT CARBS & INSULIN

MYTH 1: CARBS CONTRIBUTE TO FAT GAIN AS THEY CAN BE EASILY CONVERTED INTO FAT

WHEN DO WE ACTUALLY SEE CARBS GET CONVERTED INTO FAT AND HOW MUCH OF THE EXCESS CARBS WE EAT GET CONVERTED INTO FAT?

MYTH 2: HIGH CARB DIETS LEAD TO MORE WEIGHT GAIN THAN LOW CARB DIETS

MYTH 3: HIGH CARB DIETS ARE LESS EFFECTIVE FOR FAT LOSS THAN LOW CARB DIETS

WHAT TYPE OF FAT LOSS OUTCOMES DO WE SEE WHEN WE COMPARE CALORIE & PROTEIN EQUATED HIGH CARB & LOW CARB DIETS?

MYTH 4: CARBS INCREASE HUNGER & PROMOTE OVEREATING THROUGH SPIKING INSULIN

EVIDENCE THAT SHOWS THAT INSULIN ACTUALLY ACTS AS AN APPETITE SUPPRESSING HORMONE

MYTH 5: EATING CARBS CAUSES INSULIN RESISTANCE

MYTH 6: CARBS AREN’T AN ESSENTIAL NUTRIENT SO YOU SHOULDN’T EAT THEM

EP. 76: THE BEST MEAL FREQUENCY FOR MAXIMIZING MUSCLE GROWTH, FAT LOSS, SATIETY & HUNGER MANAGEMENT

TOPICS:

DEFINING MEAL FREQUENCY

COMMON MYTHS AROUND MEAL FREQUENCY

MYTH 1: EATING SMALL FREQUENT MEALS INCREASES YOUR METABOLISM

MYTH 2: EATING MORE MEALS THROUGHOUT THE DAY IS BETTER FOR HUNGER MANAGEMENT

MYTH 3: YOU NEED TO EAT 6 MEALS PER DAY TO MAXIMIZE MUSCLE GROWTH

IS THERE AN OPTIMAL MEAL FREQUENCY FOR GAINING MUSCLE?

HOW DOES MEAL FREQUENCY & MEAL TIMING IMPACT THE THERMIC EFFECT OF FEEDING

HOW DOES MEAL FREQUENCY & MEAL TIMING IMPACT METABOLIC HEALTH, INSULIN SENSITIVITY & BLOOD SUGAR CONTROL

HOW WE GO ABOUT DETERMINING OUR CLIENTS MEAL FREQUENCY

WHY WE WANT TO AIM TO HAVE A CONSISTENT EATING SCHEDULE

EP. 75: CREATING AN EFFECTIVE CALORIE DEFICIT THROUGH NUTRITION: THE BENEFITS OF PROTEIN DISTRIBUTION, MACRO TRACKING, MEAL PLANS & MEAL PREP

TOPICS FOR TODAY’S SHOW:

WHAT TO FOCUS ON DURING A FAT LOSS PHASE

STEPS TO CREATING A NUTRITION PLAN FOR MAXIMIZING FAT LOSS

STEP 1: FIND YOUR MAINTENANCE INTAKE

STEP 2: CREATE A CALORIE DEFICIT NOT A NUTRIENT DEFICIT

STEP 3: PRIORITIZE YOUR PROTEIN INTAKE

THE IMPORTANCE OF PROTEIN DISTRIBUTION DURING A DIET

STEP 4: GET ADEQUATE FIBER INTAKE

FUNDAMENTAL NUTRITIONAL PRINCIPLES FOR BEING SUCCESSFUL DURING A CUT

TRACKING YOUR DIETARY INTAKE

CREATING A MEAL PLAN

MEAL PREPPING IN ADVANCE

EP. 74: THE BEST RATE OF LOSS TO MAXIMIZE BODY FAT LOSS, MUSCLE RETENTION & BODY COMP OUTCOMES: FAST VERSUS SLOW FAT LOSS, WEIGHT CYCLING & BODY RECOMP

TOPICS:

COMMON MISTAKES PEOPLE MAKE IN HOW THEY APPROACH FAT LOSS PHASES THAT, HOLD THEM BACK FROM ACHIEVING THEIR GOAL OF A LEAN MUSCULAR PHYSIQUE

THE EFFECTS OF WEIGHT CYCLING & WHY YOU SHOULD AVOID THIS AT ALL COSTS

WHY AGGRESSIVE DIETING IS A BAD IDEA ESPECIALLY FOR WOMEN

WHAT OUR GOAL SHOULD BE DURING A FAT LOSS PHASE

DEFINING SLOW/MODERATE VERSUS FAST RATES OF WEIGHT LOSS & WHAT SHOULD WE BE FOCUSING ON WHEN DETERMINING WHAT RATE OF LOSS WE USE DURING A DIET?

WHAT BENEFITS DO WE GET FROM USING A SLOWER RATE OF LOSS AS COMPARED TO A FAST RATE OF LOSS?

COMPARING FASTER VERSUS SLOWER RATES OF LOSS ON MUSCLE GROWTH & FAT LOSS

COMPARING FAST VERSUS SLOW RATES OF LOSS ON DIETARY ADHERENCE

META-ANALYSIS COMPARING GRADUAL WEIGHT LOSS VERSUS RAPID WEIGHT LOSS ON BODY COMPOSITION AND METABOLISM

HOW DO WE SET UP OUR CLIENTS RATE OF LOSS DURING A FAT LOSS PHASE?

EP. 73: MYTHS AROUND FAT LOSS, METABOLISM, WEIGHT REGAIN & DIETING THAT NEED TO DIE: DECONSTRUCTING COMMON FITNESS FALLACIES

TOPICS:

MYTH 1: DIETING FOR FAT LOSS IS ALL PHYSICAL

MYTH 2: EXPERIENCING HUNGER DURING A DIET IS A BAD THING

MYTH 3: HAVING A LOW METABOLIC RATE, AKA SLOW METABOLISM LIMITS YOUR ABILITY TO LOSE FAT

MYTH 4: HAVING A LOW METABOLIC RATE INCREASES YOUR CHANCE OF GAINING WEIGHT IN THE FUTURE

MYTH 5: YOUR BASELINE METABOLIC RATE PREDICTS YOUR CHANCE OF WEIGHT REGAIN AFTER A DIET

MYTH 6: INCREASES IN APPETITE FROM WEIGHT LOSS PREDICT YOUR LIKELIHOOD OF REGAINING WEIGHT POST-DIET

MYTH 7: WOMEN ALWAYS HAVE SLOWER METABOLIC RATES THAN MEN

MYTH 8: NO ONE SHOULD DIET ON LESS THAN 1200 CALORIES A DAY AT ANY POINT IN A FAT LOSS PHASE

***A bonus myth you have to listen to hear