Chasing Clarity: Health & Fitness Podcast

EPISODE 13

LEVERAGING THE THERMIC EFFECT OF FOOD: HOW FOOD QUALITY, NUTRIENT TIMING, MEAL TIMING, INSULIN SENSITIVITY, AND BODY FAT LEVELS IMPACT TDEE

WEEKLY CATCH UP

1. FACTORS THAT IMPACT TEF

2. HOW FOOD PROCESSING IMPACTS TEF. WHOLE FOODS VERSUS PROCESSED FOODS

3. HOW NUTRIENT AND MEAL TIMING IMPACTS TEF

4. THE IMPACT OF EATING BREAKFAST HAS ON YOUR TDEE

5. HOW INSULIN SENSITIVITY AND BODY FAT IMPACT TEF?

Please rate us on iTunes and Spotify. If you all would share us too we would love it as it helps us a lot since we are grassroots gents at heart.

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/

EPISODE 12: ALL THINGS METABOLISM, PROTEIN OVERFEEDING, AND DISTRIBUTION

AND EVIDENCE-BASED NUTRITION WITH ALAN ARAGON

EPISODE INTRO FOR OUR GUEST ALAN ARAGON 

WEEKLY CATCH UP

QUESTION TOPICS:

1. REASONS WHY PEOPLE HIT FAT LOSS PLATEAUS

2. DIET RESISTANCE/STARVATION MODE VERSUS MISREPORTING

3. ISSUES WITH PAPERS THAT PEOPLE USE TO REINFORCE THEIR BELIEF IN METABOLIC DAMAGE BEING REAL

4. PROTEIN OVERFEEDING

5. PROTEIN DISTRIBUTION

6. PROTEIN DOSE TO MAXIMIZE MPS

Please rate us on iTunes and Spotify. If you all would share us too we would love it as it helps us a lot since we are grassroots gents at heart.

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/

EPISODE 11: HOW TO OPTIMIZE YOUR METABOLISM AND INCREASE YOUR TDEE THROUGH YOUR NUTRITION

Weekly recap

1. HOW EATING MORE INCREASES OUR TDEE Total daily energy expenditure AND METABOLISM

2. THE THERMIC EFFECT OF FEEDING AND HOW DIFFERENT MACROS IMPACT OUR TDEE

3. HOW PROTEIN IMPACTS RMR AND TDEE

Please rate us on iTunes and Spotify. If you all would share us too we would love it as it helps us a lot since we are grassroots gents at heart.

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/

EPISODE 10: THE SCIENCE BEHIND WEIGHTED VESTS, 10,000 STEPS PER DAY, EXERCISE SNACKS, TREADMILL DESKS AND EXERCISE RESISTANCEWEEKLY CATCH UP

Q AND A

1. WHAT IS EXERCISE RESISTANCE? I HEARD YOU MENTION IT IN THE LAST PODCAST.

2. WHAT IF SOMEONE CANT GO FOR LONG WALKS THROUGHOUT THE COURSE OF THEIR WORK DAY?- I’m going to discuss exercise snacks- this is how I’m going to address your third question

3. HOW DID THE 10k STEP GOAL BECOME THE STANDARD? IS THERE RESEARCH BEHIND IT?

4. WHY WEAR A WEIGHTED VEST?

5. TREADMILL DESKS

Please rate us on iTunes and Spotify. If you all would share us too we would love it as it helps us a lot since we are grassroots gents at heart.

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/

EPISODE 9: ALL-INCLUSIVE GUIDE TO NEAT

HOW TO INCREASE NEAT TO MAINTAIN A LEAN PHYSIQUE

1. THE BENEFITS OF INCREASING NEAT

2. HOW TO INCREASE YOUR NEAT

3. OUR FAVORITE WAYS OF INCREASING NEAT

SIMPLE WAYS TO INCREASE ENERGY EXPENDITURE DURING YOUR WORKDAY

4. SIMPLE WAYS TO INCREASE ENERGY EXPENDITURE DURING YOUR WORKDAY

5. DRAWBACKS OF HAVING LOW NEAT LEVELS

6. THE BENEFITS OF SITTING LESS

NEXT WEEK Q&A BASED ON THIS EPISODE:

Please rate us on iTunes and Spotify. If you all would share us too we would love it as it helps us a lot since we are grassroots gents at heart.

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/

EPISODE 8 HOW TO INCREASE YOUR TDEE THROUGH NEAT AND PHYSICAL ACTIVITY

TOPICS:

OUR WEEKLY RECAP

MAIN DISCUSSION POINTS

1. THE IMPORTANCE OF NEAT

2. THE SIGNIFICANT IMPACT NEAT PLAYS IN ENERGY EXPENDITURE

3. BMR VERSUS NEAT ON ENERGY EXPENDITURE

4. THE VARIABILITY OF NEAT BETWEEN INDIVIDUALS AND THE DIFFERENCES IN NEAT BETWEEN LEAN AND OBESE INDIVIDUALS

5. HOW PHYSICAL ACTIVITY/NEAT INCREASES TDEE

Please rate us on iTunes and Spotify. If you all would share us too we would love it as it helps us a lot since we are grassroots gents at heart.

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/

TITLE: EPISODE 7: HOW TRAINING AND BUILDING MUSCLE INCREASES YOUR METABOLISM AND TDEE

TOPICS:

OUR LAST WEEK

1. WHAT METABOLISM IS AND WHAT IT’S MADE OF? (RECAP OF EPISODE 6)

2. THREE MAIN WAYS TO INCREASE YOUR METABOLIC RATE

3. HOW MUSCLE INCREASES METABOLIC RATE

4. HOW MUCH DOES TRAINING INCREASE RMR

5. HOW MUCH RESISTANCE TRAINING INCREASES TDEE

6. HOW MUCH AEROBIC TRAINING INCREASES TDEE

7. HOW DOES RESISTANCE TRAINING INCREASE ENERGY EXPENDITURE

Please rate us on iTunes and Spotify. If you all would share us too we would love it as it helps us a lot since we are grassroots gents at heart.

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/

CHASING CLARITY EPISODE 6 

TITLE: WHAT "METABOLISM" REALLY MEANS 

TOPICS

1. WHAT MOST PEOPLE THINK METABOLISM IS COMPARED TO WHAT IT REALLY IS

2. WHAT YOUR METABOLISM ENCOMPASSES AND MEASURES

3. FOUR COMPONENTS OF METABOLISM

4. BREAKDOWN OF EACH COMPONENT: 1. BMR 2. TEF 3. NEAT 4. EAT

5. DIFFERENCES IN THE CALORIES WE BURN PER DAY

6. DIFFERENCES IN METABOLIC RATE BETWEEN INDIVIDUALS

7. DIFFERENCES IN NEAT BETWEEN INDIVIDUALS

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/

EPISODE 5: PRIMER PHASES, MOST EFFECTIVE HUNGER HACKS, FOOD QUALITY VS FOOD QUANTITY, NUTRITIONAL PERIODIZATION, MICROS VS MACROS, IRON OVERLOAD, AND COPPER BENEFITS

TOPICS:

WEEKLY UPDATE

INTRO TO TOPIC:

We discussed over the last three episodes calorie calculators, tools to help you find your caloric levels depending on your goal, along with chatted with Laurin Conlin who participated in research involving calorie levels and the results out of USF with Dr. Bill Campbell. Today we have some of our audience join us for a Q&A. B & I field the questions from our stories on IG and here we go!

QUESTIONS:

1. Brandon, What is the primer phase you often reference in stories and on your posts?

2. What are the best hacks for managing hunger during a diet?

3. Jeff, you are into all the weird stuff, but why remove Iron and pursue Copper? Can you share your reasoning and what your experience has been, both good and bad?

4. Micronutrients over macronutrients? Which one matters most when building a diet?

5. Thoughts of nutritional Periodization?

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/

EPISODE 4: BRIDGING THE GAP BETWEEN THE RESEARCH LAB AND THE REAL WORLD WITH LAURIN CONLIN

TOPICS:

WEEKLY UPDATE

INTRO TO OUR FIRST GUEST: LAURIN CONLIN, OWNER OF LOCOFIT

FOLLOW UP QUESTION FROM THE AUDIENCE ON THE ACCURACY OF ACTIVITY TRACKER FROM LAST WEEK’S EPISODE

INTRO TO TOPIC: IF YOU GO LOOKING IN THE RESEARCH YOU SEE A LOT OF WAYS TO MEASURE METABOLIC RATE. FROM DEXA MACHINES TO MATHEMATICAL EQUATIONS, THEN IN THE REAL WORLD WE HAVE DEVICES THAT SUPPOSEDLY LET YOU KNOW YOUR METABOLIC RATE TO NAME A FEW EX: LUMEN, BUT HOW DOES IT PLAY OUT IN RESEARCH AND THE REAL WORLD?

HOW DO YOU MEASURE METABOLIC RATE AND DETERMINE MAINTENANCE CALORIES IN RESEARCH?

HOW DO YOU DO THINGS DIFFERENTLY WHEN SETTING UP YOUR OWN CLIENTS’

HOW THE RESEARCH PLAYS OUT IN THE REAL WORLD?

WHAT DID THE RESEARCH PROGRAMS THAT LAURIN CONLIN WAS A PART OF DO TO UNDERSTAND RESTING METABOLIC RATE AND BASAL METABOLIC RATE?

WHAT DID THE RESEARCH LAURIN WAS A PART OF SHOW? HOW LONG WAS THE STUDY? HOW MANY PARTICIPATED?

DO YOU THINK THAT THE WORD “DAMAGE” IS THROWN AROUND TOO MUCH?

IF YOU COULD DO YOUR OWN STUDY LAURIN, WHAT WOULD YOU DO DIFFERENTLY? FOR EXAMPLE: HOW WOULD YOU DETERMINE BMR AND ACTIVITY? WHAT OTHER FACTORS WOULD YOU CONSIDER?

WHAT DO YOU WISH WOULD CHANGE ABOUT OUR INDUSTRY BASED ON YOUR YEARS IN IT?

WHERE CAN OUR AUDIENCE FIND YOU?

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/