TOPICS COVERED:
⁃ BIGGEST MISTAKES MANY MAKE WHEN IT COMES TO FEMALE PED USE
⁃ WHY ANAVAR SHOULD NOT BE YOUR FIRST CYCLE AS A FEMALE
⁃ WHAT CONTRIBUTES MOST TO VIRILIZATION; DOSE OR DURATION?
⁃ THE BENEFITS OF ESTROGEN
⁃ THE POTENTIAL DRAWBACKS OF CRUSHING ESTRADIOL
⁃ WHAT TO FOCUS ON WHEN LOOKING TO REGAIN YOUR CYCLE POST-CONTEST
⁃ HRT CONSIDERATIONS FOR WOMEN
⁃ TRT FOR WOMEN
⁃ GH FOR WOMEN
⁃ SEX DIFFERENCES BETWEEN MEN & WOMEN IN TERMS OF GH RESPONSE

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

TOPICS:
⁃ WHAT VARIABLES YOU NEED TO FOCUS ON TO MAXIMIZE MUSCLE GROWTH
⁃ WHAT IS PROGRESSIVE OVERLOAD
⁃ THE DIFFERENCE BETWEEN WORKING OUT & TRAINING
⁃ OVERLOAD VERSUS PROGRESSIVE OVERLOAD
⁃ TRAINING VARIABLES THAT CAN BE ADJUSTED TO PROGRESS THE TRAINING STIMULUS
⁃ WHY YOU SHOULD ADOPT A MENTALITY OF PROGRESSION TO YOUR TRAINING
⁃ THE IMPORTANCE OF USING A PROGRESSION MODEL WITHIN YOUR TRAINING PROGRAMS
⁃ SINGLE PROGRESSION & DOUBLE PROGRESSION MODELS
⁃ WHAT IS THE BEST PROGRESSION METHOD FOR HYPERTROPHY? ADDING WEIGHT OR INCREASING REPS?
⁃ RESEARCH ON WHAT FORM OF PROGRESSIVE OVERLOAD IS MOST EFFECTIVE FOR HYPERTROPHY
⁃ COACHING INSIGHTS: PROACTIVE VERSUS REACTIVE APPROACHES TO PROGRESSION
⁃ FACTORS THAT INFLUENCE YOUR RATE OF PROGRESS IN THE GYM

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

TOPICS:
⁃ WHAT IS GLUTEN
⁃ HOW COMMON IS CELIAC DISEASE & NON-CELIAC GLUTEN SENSITIVITY
⁃ RESEARCH ON THE PREVALENCE OF INDIVIDUALS MISDIAGNOSING THEMSELVES WITH NON-CELIAC GLUTEN SENSITIVITY
⁃ WHAT IS THE PREVALENCE OF IBS
⁃ WHAT ARE FODMAPS
⁃ MANY MISATTRIBUTE THE SYMPTOMS THEY GET FROM EATING FODMAPS & BLAME GLUTEN FOR THOSE SYMPTOMS
⁃ DETERMINING IF YOUR GI ISSUES ARE DUE TO NCGS OR IBS/FODMAP INTOLERANCES

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

TOPICS COVERED IN EP. 141:
⁃ WHY WE CANNOT SEPARATE OUR PSYCHOLOGY FROM OUR PHYSIOLOGY
⁃ RESEARCH ON THE POWER OF THE PLACEBO EFFECT
⁃ HOW YOUR BELIEFS AROUND FOOD INFLUENCE YOUR PHYSIOLOGICAL RESPONSES
⁃ YOUR BELIEFS AROUND THE NUTRITIONAL CONTENT OF WHAT YOU CONSUME CAN IMPACT THE SATIETY YOU EXPERIENCE
⁃ HOW YOUR BELIEFS AROUND YOUR GENETICS INFLUENCE YOUR PHYSIOLOGY
⁃ YOUR PERCEPTION OF WHAT A SPECIFIC FOOD WILL DO TO YOUR BLOOD SUGAR LEVELS CAN SPIKE YOUR BLOOD SUGAR MORE THAN THE FOOD ITSELF
⁃ HOW YOUR BELIEFS AROUND EXERCISE & PHYSICAL ACTIVITY IMPACT THE BENEFITS YOU RECEIVE FROM ENGAGING IN THESE ACTIVITIES
⁃ STEROID STUDIES THAT DEMONSTRATE THE POWER OF THE PLACEBO
⁃ WHY YOU NEED TO STOP LIVING IN THE PAST & SHED YOUR SELF LIMITING BELIEFS TO MAKE PROGRESS GOING FORWARD

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

TOPICS COVERED ON EP. 140:
⁃ INTRO
⁃ HOW THE MINDSET YOU APPROACH YOUR NEXT DIETING PHASE WITH CAN MAKE OR BREAK YOUR EXPERIENCE
⁃ MOST COMMON MINDSET MISTAKES MANY MAKE WHEN STARTING A DIET
⁃ MISTAKE 1: ASSOCIATING DIETING WITH RESTRICTION BEFORE IT EVEN STARTS
⁃ MISTAKE 2: MANY PEOPLE NOCEBO THEMSELVES WHEN GOING ON A DIET
⁃ MISTAKE 3: MANY ARE MORE MENTALLY RESTRICTED FROM A MINDSET PERSPECTIVE THAN THEY ARE RESTRICTED FROM AN ENERGY DEFICIT PERSPECTIVE
⁃ DIETING CAN OFTEN BE A MENTAL BATTLE ALTHOUGH IT DOESNT HAVE A DIRECT EFFECT ON MENTALITY
⁃ DOES WEIGHT LOSS IMPACT PSYCHOLOGICAL STRESS?
⁃ RESEARCH ON HOW BEING IN A DEFICIT AFFECTS COGNITION
⁃ MISTAKE 3: YOUR NEGATIVE MINDSET CAN RESULT IN A SELF-FULFILLING PROPHECY

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

TOPICS COVERED:
⁃ MYTH 1: HIGH PROTEIN DIETS LEAD TO FAT GAIN
⁃ MYTH 2: HIGH PROTEIN DIETS INCREASE THE RISK OF INSULIN RESISTANCE
⁃ MYTH 3: HIGH PROTEIN DIETS STIMULATE VASOMOTOR SYMPTOMS
⁃ MYTH 4: YOU CAN ONLY DIGEST, ABSORB & USE 20-30 GRAMS OF PROTEIN PER MEAL
⁃ MYTH 5: HIGH PROTEIN DIETS ARE HARMFUL TO KIDNEY HEALTH
⁃ MYTH 6: HIGH PROTEIN DIETS ARE HARMFUL TO BONE HEALTH
⁃ THE MOST COMMON MISTAKES MANY MAKE WITH THEIR PROTEIN INTAKE

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

Mikki’s IG Account:
https://www.instagram.com/mikkiwilliden?igsh=eHJzNDk1NTU4cWJ1

TOPICS:
⁃ WHAT IS BLOOD FLOW RESTRICTION & WHAT’RE THE ORIGINS OF THIS APPROACH?
⁃ WHAT IS THE PROPER WAY TO PERFORM BFR & HOW DOES IT WORK?
⁃ HOW DOES LOW LOAD BFR TRAINING COMPARE TO HIGH LOAD TRADITIONAL TRAINING WHEN IT COMES TO MUSCLE GROWTH?
⁃ THE BENEFITS OF BFR TRAINING
⁃ PRACTICAL APPLICATION SECTION: HOW CAN THOSE LOOKING TO MAXIMIZE MUSCLE GROWTH INCORPORATE BFR INTO THEIR TRAINING PROGRAM?
⁃ MYTHS RELATED TO BFR

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

Nick’s IG Account:
https://www.instagram.com/thehpm?igsh=cGpiYTIxN2tzZTJq

TOPICS COVERED IN EP. 137:
⁃ AN INTRODUCTION TO HALTING WINTER WEIGHT GAIN
⁃ HOLIDAY WEIGHT GAIN STATS
⁃ HOW THE HOLIDAY SEASON AFFECTS YEARLY WEIGHT GAIN PATTERNS
⁃ USEFUL STRATEGIES FOR NAVIGATING HOLIDAYS, EVENTS & EATING OCCASIONS
⁃ STRATEGY 1: TRANSITION TO EATING AT MAINTENANCE & FOCUS ON FUELING PERFORMANCE & BUILDING MUSCLE
⁃ STRATEGY 2: APPROACH EACH HOLIDAY AS AN INDIVIDUAL DAY & PRIORITIZE THE EVENTS THAT MEAN THE MOST TO YOU
⁃ STRATEGY 3: CREATE A PLAN IN ADVANCE FOR EACH CELEBRATORY OCCASION
⁃ STRATEGY 4: USE PRE-LOADING TECHNIQUES TO INCREASE SATIETY & DECREASE YOUR LIKELIHOOD OF OVEREATING IN EXCESS
⁃ STRATEGY 5: BRING A FEW HEALTHY DISHES THAT ALIGN WITH YOUR GOALS

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

TOPICS COVERED ON EP. 136:
⁃ WHY YOU NEED TO CONSIDER THE MENTAL SIDE OF DIETING TO ATTAIN YOUR BEST PHYSIQUE
⁃ STOP THINKING YOU NEED TO DO THIS ALL ON YOUR OWN
⁃ HIRE A NUTRITION PROFESSIONAL TO GUIDE YOU THROUGH THE TRANSFORMATION PROCESS
⁃ WHAT TO DO WHEN YOU’RE LACKING MOTIVATION
⁃ RELY ON DISCIPLINE & FALL BACK ON YOUR HABITS RATHER THAN RELYING ON MOTIVATION & WILLPOWER
⁃ CHASE CONSISTENCY & PROGRESS OVER PERFECTION
⁃ CONSISTENT EFFORT IS THE CHEAT CODE TO GETTING LEAN & STAYING LEAN
⁃ ACCEPT THAT PLATEAUS ARE APART OF THE PROCESS
⁃ STOP EXPECTING LINEAR PROGRESS
⁃ FOCUSING ON THE PROCESS WILL LEAD YOU TO BETTER RESULTS THAN FOCUSING ON THE OUTCOME
⁃ REALIZE THAT FOR EVERY GOAL ATTAINED THERE WILL BE SACRIFICES THAT NEED TO BE MADE

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

TOPICS:
⁃ INTRO TO THE TOPIC
⁃ WHY WE GOT INTO BODYBUILDING
⁃ THE MOST IMPORTANT LESSONS WE’VE TAKEN AWAY FROM BODYBUILDING & HAVE APPLIED TO LIFE
⁃ LESSON 1: THE IMPORTANCE OF GOAL SETTING
⁃ LESSON 2: FIND YOUR WHY FOR PURSUING YOUR GOALS & LET IT BE YOUR ANCHOR THROUGH THE HIGHS & LOWS OF THIS JOURNEY
⁃ LESSON 3: FOCUS ON BECOMING PROCESS ORIENTED & PATIENT RATHER THAN OBSESSING OVER THE OUTCOME
⁃ LESSON 4: THE PRINCIPLE OF PROGRESSIVE OVERLOAD APPLIES TO ALL ASPECTS OF LIFE, NOT JUST TRAINING: WE MUST CONTINUE CHALLENGING OURSELVES OVER TIME TO GROW
⁃ LESSON 5: TESTING YOUR LIMITS IN THE GYM & TRAINING TO FAILURE SHOWS YOU HOW HARD YOU CAN PUSH & HOW FAR YOU CAN GO WHICH IS A QUALITY THAT CAN BE APPLIES TO OVERCOMING OBSTACLES OUTSIDE OF THE GYM

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com