Chasing Clarity: Health & Fitness Podcast

EP. 63: OPTIMIZING YOUR SLEEP ROUTINE: NUTRITION, LIFESTYLE & SUPPLEMENT INTERVENTIONS FOR GETTING THE PERFECT NIGHT OF SLEEP

TOPICS

HOW IMPROVING OUR SLEEP CAN IMPROVE BODY COMPOSITION OUTCOMES

THE 6 MAIN FACTORS THAT IMPACT OUR ABILITY TO GET TO SLEEP AND STAY ASLEEP

LIGHT EXPOSURE

NUTRITION

TEMPERATURE

ALCOHOL

CAFFEINE

EXERCISE

TIPS TO ENSURE YOU GET A BETTER NIGHT OF SLEEP

SUPPLEMENTS TO HELP WITH SLEEP

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

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EP. 62: SLEEP LOSS & YOUR PHYSIQUE: HOW SLEEP LOSS AFFECTS APPETITE, FAT LOSS, BODY FAT ACCRUAL & METABOLIC RATE

TOPICS:

THE RELATIONSHIP BETWEEN STRESS AND SLEEP

HOW SLEEP LOSS IMPACTS HUNGER AND SATIETY HORMONES AND APPETITE

HOW SLEEP LOSS INFLUENCES OUR FOOD CRAVINGS, FOOD CHOICES AND DIETARY DECISIONS

HOW SLEEP LOSS CAN LEAD TO INCREASED CALORIE INTAKE

HOW SLEEP LOSS CAN IMPACT BODY COMPOSITION, BODY FAT LEVELS, METABOLIC RATE AND TDEE

HOW POOR SLEEP CAN INCREASE BODY FAT GAIN

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 - youtube.com/relentlessforever

EP. 61 THE WHOOSH EFFECT & WEIGHT LOSS PLATEAUS: FAT LOSS MISTAKES THAT CAUSE STALLS

TOPICS

DEFINING A WEIGHT LOSS PLATEAU- WHAT IT IS AND WHAT IT ISNT

HOW TO PROPERLY ASSESS A PLATEAU

WHAT FACTORS CAN CAUSE YOU TO THINK YOU’RE PLATEAUED

THE WHOOSH EFFECT

THE PHYSIOLOGICAL AND PSYCHOLOGICAL CAUSES BEHIND A PLATEAU

MOST COMMON MISTAKES THAT ACTUALLY CAUSE A WEIGHT LOSS PLATEAU

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 - youtube.com/relentlessforever

EP. 60: HOW STRESS CAN HINDER & MASK FAT LOSS & PHYSIQUE PROGRESS

AN INTRODUCTION TO THE TOPIC OF STRESS

THE MANY AREAS STRESS CAN AFFECT DURING A FAT LOSS PHASE

HOW STRESS AND CORTISOL CAN MASK FAT LOSS PROGRESS

THE IMPACT STRESS CAN HAVE ON OUR HUNGER HORMONES, APPETITE, FOOD CHOICES AND CALORIE INTAKE

HOW STRESS IMPACTS METABOLISM

HOW STRESS IMPACTS MUSCLE GROWTH AND RETENTION

HOW STRESS IMPACTS TRAINING PERFORMANCE AND RECOVERY

EP. 59: FACTORS THAT IMPACT SCALE WEIGHT FLUCTUATIONS & HOW TO SHIFT YOUR MINDSET ON WEIGH-INS

TOPICS:

COMMON THOUGHTS AND FEARS AROUND THE SCALE

WHAT THE SCALE IS USEFUL FOR

HOW TO USE THE SCALE FOR THE MOST ACCURATE DATA

FACTORS THAT INFLUENCE OUR SCALE WEIGHT FLUCTUATIONS

RESEARCH ON THE BENEFITS OF MORE FREQUENT AND CONSISTENT WEIGH-INS

EP. 58: ESSENTIAL COMPONENTS OF COACHING

AN INTRODUCTION TO WHAT MAKES FOR A QUALITY COACH AND A QUALITY COACHING EXPERIENCE

NEED TO HAVE KNOWLEDGE, AN ABILITY TO EDUCATE CLIENTS AND A DESIRE TO CONTINUE LEARNING

THE ABILITY TO BE EMPATHETIC AND RELATE TO CLIENTS 

HOW QUALITY COACHING INCREASES A CLIENT’S BELIEF IN THEMSELVES 

THE IMPORTANCE OF PROVIDING OBJECTIVE FEEDBACK

THE IMPORTANCE OF WALKING THE WALK AND LEADING FROM THE FRONT 

HELP CLIENTS SET AND ATTAIN GOALS 

BEING PASSIONATE ABOUT COACHING

CHASING CLARITY EP. 57: PCOS WITH JASON THEOBALD: HOW TO MANAGE PCOS THROUGH FUNCTIONAL NUTRITION, SUPPLEMENTATION & LIFESTYLE CHANGES

TOPICS:

INTRO AND WHY WE WANTED TO HAVE JASON ON THE SHOW

WHAT IS PCOS AND HOW IS IT DIAGNOSED

SIGNS, SYMPTOMS AND ISSUES CAUSED BY PCOS

WHAT ARE THE FOUR MAIN TYPES OF PCOS AND WHAT ARE THE CAUSES OF EACH TYPE

NUTRITION FOR PCOS

HOW LOSING WEIGHT CAN IMPROVE PCOS SYMPTOMS

SUPPLEMENTAL INTERVENTIONS FOR PCOS

LIFESTYLE CHANGES TO MAKE WITH PCOS

EP. 56: THE SKINNY ON SEMAGLUTIDE WITH JEFFREY SU: GLP-1 RECEPTOR AGONISTS, PROS AND CONS OF OZEMPIC & WEGOVY

TOPICS:

INTRO TO THE TOPIC OF GLP-1

WHAT ARE GLP-1 RECEPTOR AGONISTS AND HOW DO THEY WORK?

DEEP DIVE INTO THE RESEARCH ON SEMAGLUTIDE- DIFFERENT FORMS, RESULTS, ETC.

WHO IS SEMAGLUTIDE DESIGNED FOR? WHO WOULD NOT BE A GOOD CANDIDATE FOR SEMAGLUTIDE? 

POTENTIAL SIDE EFFECTS, DRAWBACKS AND DOWNSIDES OF USING SEMAGLUTIDE

EP. 55: TRAINING TALK: HYPERTROPHY PROGRESSION MODELS, EXERCISE ORDER, THE MIND MUSCLE CONNECTION & BFR TRAINING

TOPICS:

WHAT IS THE BEST PROGRESSION SCHEME FOR HYPERTROPHY?

SHOULD WE AIM TO PROGRESS TRAINING VIA INCREASES IN LOAD OR REPS?

HOW TO APPROACH EXERCISE ORDER WHEN PROGRAMMING

EXPLAINING THE MIND MUSCLE CONNECTION AND WHEN TO FOCUS ON THE MIND MUSCLE CONNECTION

BREAKING DOWN BLOOD FLOW RESTRICTION TRAINING- WHAT IS IT, HOW IT WORKS AND HOW TO DO 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

Follow Relentless Forever - youtube.com/relentlessforever

EP. 54: CONCURRENT TRAINING: HOW TO COMBINE RESISTANCE TRAINING AND AEROBIC TRAINING

THE OLD THOUGHT PROCESS AROUND CARDIO

DIFFERENT TYPES OF CARDIO

WHAT IS CONCURRENT TRAINING

THE INTERFERENCE EFFECT AKA WILL CARDIO RaOB YOU OF YOUR GAINS?

THE UPDATED RESEARCH ON CONCURRENT TRAINING AND THE INTERFERENCE EFFECT

BENEFITS OF COMBINING RESISTANCE AND AEROBIC TRAINING

PRACTICAL APPLICATIONS ON HOW TO COMBINE RESISTANCE AND AEROBIC TRAINING

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 - youtube.com/relentlessforever