TOPICS:⁃ INTRO TO THE BENEFITS OF DROPPING BODY FAT⁃ HOW MUCH WEIGHT DO YOU NEED TO LOSE TO SEE SIGNIFICANT HEALTH BENEFITS⁃ THE HEALTH BENEFITS OF 5-10% WEIGHT LOSS⁃ RESEARCH ON THE SIGNIFICANT BENEFITS & IMPROVEMENTS THAT MODEST WEIGHT LOSS CAN HAVE ON METABOLIC HEALTH MARKERS⁃ THE IMPACTS OF WEIGHT LOSS ON INSULIN SENSITIVITY, BLOOD SUGAR CONTROL & THE RISK OF TYPE 2 DIABETES⁃ THE IMPACTS OF WEIGHT LOSS ON BLOOD LIPID & CHOLESTEROL LEVELS⁃ THE IMPACTS OF WEIGHT LOSS ON BLOOD PRESSURE LEVELS⁃ THE IMPACTS OF WEIGHT LOSS ON ARTHRITIS⁃ WEIGHT LOSS & ALL CAUSE MORTALITYWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon’s Website: https://www.brandondacruzfit.com

TOPICS COVERED ON THIS PODCAST:⁃ THE MOST COMMON FAT LOSS MISTAKES WOMEN MAKE⁃ SEX DIFFERENCES THAT MAKE FAT LOSS MORE DIFFICULT FOR WOMEN⁃ WHY WOMEN LOSE WEIGHT SLOWER THAN MEN⁃ DIFFERENCES IN FAT LOSS & MUSCLE LOSS BETWEEN SEXES⁃ WHY WOMEN ARE MORE PREDIPOSED TOWARDS EXPERIENCING NEGATIVE EFFECTS FROM VERY LOW-CALORIE DIETING?⁃ LOW ENERGY AVAILABILITYWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon’s Website: https://www.brandondacruzfit.com

TOPICS:⁃ INTRO TO THE QUESTION AS TO WHETHER THE ISSUE IS EXCESS BODY FAT OR INSUFFICIENT MUSCLE MASS⁃ OUR CURRENT OVERWEIGHT & OBESITY STATS⁃ WHAT IS THE AVERAGE BODY FAT PERCENTAGE OF AMERICANS?⁃ WHAT IS A HEALTHY LEVEL OF BODY FAT FOR MEN & WOMEN?⁃ HOW MUCH WEIGHT ARE PEOPLE GAINING ON AVERAGE EACH YEAR?⁃ HOW THE AVERAGE CALORIE INTAKE, ACTIVITY LEVELS & EXERCISE LEVELS OF INDIVIDUALS ARE LEADING TO HAVING EXCESS ADIPOSITY⁃ THE HEALTH CONSEQUENCES OF CARRYING EXCESS BODY FATWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon’s Website: https://www.brandondacruzfit.com

TOPICS:⁃ SEX DIFFERENCES BETWEEN MALES & FEMALES⁃ MARTIN’S NEW RESEARCH LOOKING AT SEX DIFFERENCES IN MUSCLE GROWTH OUTCOMES FROM RESISTANCE TRAINING BETWEEN MALES & FEMALES⁃ REASONS AS TO WHY MANY FEMALES DO NOT MAXIMIZE THEIR MUSCLE GROWTH POTENTIAL⁃ MARTIN’S STUDY ON TRAINING TO FAILURE VERSUS 1-2 RIR⁃ PRACTICAL APPLICATION & TAKEAWAYS FROM THIS RESEARCHWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon’s Website: https://www.brandondacruzfit.com

TOPICS:⁃ THE NUMBER ONE NUTRITION MISTAKE HOLDING YOU BACK FROM DROPPING BODY FAT⁃ THE ISSUES CAUSED BY UNDERESTIMATING, UNDERREPORTING & INACCURATELY TRACKING YOUR CALORIE INTAKE⁃ EVERY CALORIE COUNTS DURING A FAT LOSS PHASE EVEN IF YOU DON’T COUNT THEM⁃ HABITS & ITEMS THAT MOST NEGLECT TO TRACK⁃ HOW COMMON IS IT TO UNDERREPORT OUR CALORIE INTAKE?⁃ NEW RESEARCH ON THE INACCURACY OF SELF-REPORTED FOOD INTAKE⁃ HOW MUCH DO WE UNDERESTIMATE OUR CALORIE INTAKE BY?WHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon’s Website: https://www.brandondacruzfit.com

TOPICS:⁃ THE BENEFITS OF HIGH PROTEIN DIETS⁃ WHY PROTEIN INTAKE MAY NEED TO SCALE UP WHEN WE’RE IN A DEFICIT⁃ HOW BEING IN A DEFICIT IMPACTS MUSCLE PROTEIN SYNTHESIS & MUSCLE PROTEIN BREAKDOWN LEVELS⁃ BREAKING DOWN THE NEWEST SYSTEMATIC REVIEW & META-REGRESSION⁃ PRACTICAL APPLICATIONWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon’s Website: https://www.brandondacruzfit.com

TOPICS:⁃ INTRODUCTION TO THE SHOW⁃ WHAT IS NUTRIENT TIMING & PERI-WORKOUT NUTRITION?⁃ PRE-WORKOUT NUTRITION⁃ WHAT MACROS SHOULD BE PRIORITIZED PRIOR TO TRAINING?⁃ WHAT ARE THE BENEFITS OF PRE-WORKOUT FUELING?⁃ EVIDENCE ON PRE-WORKOUT NUTRITION⁃ INTRA-WORKOu UT NUTRITION⁃ WHAT’RE THE BENEFITS OF USING AN INTRA-WORKOUT DRINK?⁃ HOW INTRA-WORKOUT CARBS INFLUENCE CORTISOL LEVELS⁃ EVIDENCE ON INTRA-WORKOUT CARBS⁃ CARB MOUTH RINSING RESEARCH⁃ POST-WORKOUT NUTRITION⁃ RESEARCH ON THE BENEFITS OF NUTRIENT TIMING & USING PRE & POST WORKOUT NUTRITION TO OPTIMIZE MUSCLE GAIN OUTCOMES⁃ NUTRITIONAL NIHILISM- DISMANTLING THE CRITICISMS OF NUTRIENT AND WHY ALTHOUGH IT MAY NOT BE NECESSARY IT IS BENEFICIALWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon’s Website: https://www.brandondacruzfit.com

TOPICS:⁃ WHAT IS MENSTRUAL CYCLE SYNCING⁃ THE MAIN LIMITATIONS OF THIS APPROACH⁃ LIMITATION 1: USES THE TEXTBOOK 28 DAY MENSTRUAL CYCLE WHICH MANY WOMEN DO NOT HAVE⁃ LIMITATION 2: THE THEORY BEHIND WHY WOMEN SHOULDN’T TRAIN INTENSELY IN THEIR LUTEAL PHASE IS BASED ON MECHANISTIC DATA IN RODENTS NOT OUTCOME DATA IN HUMANS⁃ LIMITATION 3: SEX HORMONE FLUCTUATIONS ACROSS THE CYCLE OFTEN DO NOT SIGNIFICANTLY IMPACT PERFORMANCE⁃ DOES MENSTRUAL CYCLE PHASE INFLUENCE TRAINING ADAPTATIONS⁃ THE EVIDENCE AGAINST MENSTRUAL CYCLE SYNCED TRAINING⁃ THE DRAWBACKS OF MENSTRUAL CYCLE SYNCING⁃ WHY I USE AUTOREGULATION PRINCIPLES AROUND MY FEMALE CLIENTS MENSTRUAL CYCLES RATHER THAN PRE-PROGRAMMED MENSTRUAL CYCLE SYNCING APPROACHES WHERE TO CONNECT WITH ME: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry Brandon’s Website: https://www.brandondacruzfit.com

TOPICS:⁃ RIDICULOUS TRENDS, APPROACHES, PROTOCOLS & FRAGILITY NARRATIVES THAT ARE TARGETED AT WOMEN⁃ MENSTRUAL CYCLE SYNCING⁃ BODY COMPOSITION CHANGES DURING THE MENOPAUSE TRANSITION⁃ AUTOPHAGY & FASTING⁃ CARNIVORE DIET WHERE TO CONNECT WITH ME: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry Brandon’s Website: https://www.brandondacruzfit.com

TOPICS COVERED:⁃ NUTRITION FOR METABOLIC FLEXIBILITY⁃ HOW YOUR DIET & HORMONES IMPACT WHAT MACROS YOU USE FOR ENERGY & YOUR DEGREE OF METABOLIC FLEXIBILITY⁃ STRATEGIES FOR IMPROVING METABOLIC FLEXIBILITY, PERFORMANCE & BODY COMPOSITION PROGRESS⁃ STRATEGY 1: USE CALORIE & CYCLING TO IMPROVE METABOLIC FLEXIBILITY, PERFORMANCE & FAT LOSS⁃ STRATEGY 2: USE NUTRIENT TIMING TO FUEL FOR THE WORK YOU’RE DOING⁃ STRATEGY 3: ENGAGE IN MULTIPLE FORMS OF EXERCISE TO ENHANCE METABOLIC FLEXIBILITY & INSULIN SENSITIVITY⁃ STRATEGY 4: DO AEROBIC WORK & FASTED CARDIO FOR BETTER METABOLIC FLEXIBILITY⁃ STRATEGY 5: DIAL IN SLEEP FOR GREATER INSULIN SENSITIVITY & METABOLIC FLEXIBILITY WHERE TO CONNECT WITH ME: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry Brandon’s Website: https://www.brandondacruzfit.com