TOPICS COVERED ON EP. 134:⁃ MY GOALS FOR THIS SUMMER & THIS FAT LOSS PHASE⁃ A RAW LOOK AT WHAT IT TOOK TO GET SHREDDED THIS SUMMER⁃ MY DESCENDING & DYNAMIC RATE OF FAT LOSS APPROACH⁃ DIGGING INTO PEAK WEEK⁃ WHAT IS PEAK WEEK?⁃ THE GOALS OF PEAK WEEK⁃ WHAT VARIABLES ARE MANIPULATED DURING PEAK WEEK⁃ HOW I PEAKED FOR MULTIPLE SHOOTS 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 IN EP. 133:⁃ DEFINITION OF STAGE SHREDDED⁃ WHAT BODY FAT PERCENTAGE DO MALES & FEMALES GET DOWN TO FOR STAGE?⁃ WHAT PHYSIOLOGICAL CHANGES OCCUR WHEN GETTING DOWN TO STAGE LEVELS OF CONDITIONING THAT YOU THINK INDIVIDUALS SHOULD BE AWARE OF?⁃ WHAT HAPPENS WHEN WE GET DOWN TO VERY LOW LEVELS OF BODY FAT⁃ LOW ENERGY AVAILABILITY & REDS⁃ THE CALORIC COST OF GETTING INTO SHREDDED CONDITION- YOU MAY NEED TO DIET ON VERY LOW CALORIE INTAKE⁃ THE BEST WAY TO GO ABOUT GETTING SHREDDED/STRATEGIES TO MANAGE THE COST OF GETTING SHREDDED⁃ RATE OF LOSS⁃ MAINTAIN A HIGH PROTEIN INTAKE⁃ NEW META-REGRESSION ON PROTEIN INTAKE DURING A DEFICIT 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 ON EP. 132: ⁃ ADDRESSING THE MOST COMMON CLAIM AROUND CHEAT MEALS⁃ DO CHEAT MEALS BOOST YOUR METABOLISM?⁃ THE METABOLIC HEALTH IMPACTS OF CHEAT MEALS 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 ON THIS WEEK'S EPISODE: ⁃ HOW DR. MIKE GOT INTO RESEARCHING METABOLIC FLEXIBILITY⁃ WHAT METABOLIC FLEXIBILITY IS & WHY IT’S IMPORTANT FOR BODY COMPOSITION & METABOLIC HEALTH?⁃ HOW WE CAN MEASURE & DETERMINE OUR DEGREE OF METABOLIC FLEXIBILITY⁃ THE VARIABILITY IN METABOLIC FLEXIBILITY BETWEEN INDIVIDUALS⁃ THE POTENTIAL DRAWBACKS OF BEING METABOLICALLY INFLEXIBLE⁃ HOW CARB RESTRICTION (KETO & CKD) IMPACTS CARBOHYDRATE METABOLISM & METABOLIC FLEXIBILITY⁃ THE BENEFIT OF IMPROVING AEROBIC FITNESS⁃ THE TOP TIPS & STRATEGIES FOR IMPROVING 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

TOPICS COVERED ON EP. 130: ⁃ WHAT IS A CHEAT MEAL⁃ THE PREVALENCE OF CHEAT MEALS⁃ THE MOST COMMON MISTAKE MANY MAKE THAT DERAILS THEIR FAT LOSS PROGRESS⁃ DRAWBACKS OF CHEAT MEALS⁃ DRAWBACK 1: CHEAT MEALS CAUSE PASSIVE OVERCONSUMPTION⁃ DRAWBACK 2: THE FOODS INCLUDED IN CHEAT MEALS HAVE BEEN SHOWN TO MASSIVELY INCREASE THE AMOUNT OF CALORIES YOU EAT & NEED TO EAT TO FEEL FULL⁃ DRAWBACK 3: CHEAT MEALS DERAIL BODY COMP PROGRESS⁃ DRAWBACK 4: CHEAT MEALS LIMIT FAT LOSS & ELONGATE THE TIME IT TAKES TO REACH YOUR DESIRED PHYSIQUE GOALS BY ERASING YOUR DEFICIT⁃ AN EXAMPLE OF HOW EASILY YOU CAN ERASE A DEFICIT WITH A CHEAT MEAL WHERE TO CONNECT WITH US: 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 Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning

TOPICS COVERED ON EP. 129:⁃ MISCONCEPTIONS AROUND EXERCISE AND APPETITE⁃ HOW EXERCISE ACTUALLY IMPROVES APPETITE REGULATION⁃ HOW DIFFERENT FORMS OF PHYSICAL ACTIVITY & EXERCISE IMPACT APPETITE⁃ THE PROFOUND BENEFITS OF WALKING THAT ARE OFTEN OVERLOOKED⁃ WALKING’S EFFECTS ON APPETITE⁃ CARDIO’S EFFECTS ON APPETITE⁃ RESISTANCE TRAINING’S EFFECTS ON APPETITE⁃ THE ACUTE EFFECT OF EXERCISE ON APPETITE⁃ THE EFFECT OF CHRONIC EXERCISE ON APPETITE WHERE TO CONNECT WITH US: 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 Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning

TOPICS COVERED ON EP. 128 OF CHASING CLARITY:⁃ INTRO TO THE TOPIC OF ACTIVITY & APPETITE REGULATION⁃ THE BIGGEST BOTTLENECK MANY ENCOUNTER IN THEIR QUEST TO GET LEAN & STAY LEAN⁃ HOW ENGAGING IN HIGHER LEVELS OF PHYSICAL ACTIVITY IMPROVES APPETITE REGULATION & HUNGER MANAGEMENT⁃ A REAL WORLD EXAMPLE OF THOSE WITH HIGHER ACTIVITY LEVELS REGULATING APPETITE BETTER & EATING MORE YET STAYING LEANER⁃ THE BENEFITS OF GETTING INTO A HIGH FLUX STATE VERSUS LOW FLUX STATE⁃ HIGH VERSUS LOW FLUX FOR APPETITE & BODY COMP MANAGEMENT WHERE TO CONNECT WITH US: 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 Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning Physique Collective Seminar Tickets:https://link.pipelinepro.co/widget/form/fKcgAI2L9mLIDPvCanMf

TOPICS COVERED ON EPISODE 127 OF THE CHASING CLARITY PODCAST: ⁃ INTRODUCTION TO THE HIGH FLUX LIFESTYLE & WHY I STARTED USING THIS APPROACH WITH MYSELF AND CLIENTS⁃ THE MAJOR ISSUE WITH THE WEIGHT LOSS & COACHING INDUSTRY TODAY⁃ DEFINING THE CONCEPT OF ENERGY FLUX AKA G-FLUX⁃ COMPARING & CONTRASTING A LOW ENERGY FLUX & HIGH ENERGY FLUX APPROACH DURING FAT LOSS & WEIGHT MAINTENANCE PHASES⁃ THE MOST COMMON TYPE OF CLIENT I INCREASE ENERGY FLUX WITH⁃ MY GOAL WHEN USING A HIGH ENERGY FLUX APPROACH⁃ THE RESEARCH BACKED BENEFITS OF BEING IN HIGH ENERGY FLUX⁃ BENEFIT 1: HIGH FLUX HELPS YOU GET LEAN MORE EFFICIENTLY & HELPS TO OFFSET METABOLIC ADAPTATION⁃ BENEFIT 2: HELPS YOU STAY LEANER FOR LONGER⁃ BENEFIT 3: UPREGULATES TDEE & METABOLIC FUNCTION WHERE TO CONNECT WITH US: 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 Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning Physique Collective Seminar Tickets:https://link.pipelinepro.co/widget/form/fKcgAI2L9mLIDPvCanMf

DR. SCOTT STEVENSON: THE PRINCIPLES TO RUST PROOF YOUR PHYSIQUE, PERFORMANCE & PROGRESS FOR YEARS TO COME. TOPICS COVERED ON EPISODE 126 OF CHASING CLARITY PODCAST:⁃ INTRO TO THE TOPIC OF RUST PROOFING YOUR PHYSIQUE & PERFORMANCE FOR YEARS TO COME⁃ GOAL SETTING & HOW TO LEVERAGE THE RIGHT TYPE OF MOTIVATION TO YOUR ADVANTAGE⁃ HOW TO CONTINUE FALLING IN LOVE WITH THE PROCESS OF TRAINING EVEN AFTER DOING IT FOR YEARS⁃ TRAINING AS A HORMETIC STRESS- HOW TO LOOK AT THE STIMULUS & STRESS INDUCED THROUGH TRAINING⁃ SELECTIVE IDIOCY- THERE ARE TIMES TO PUSH YOUR LIMITS & THERE ARE TIMES TO PULL BACK⁃ AUTOREGULATION & CONTROLLED INTENSITY- TRAIN TO SEE ANOTHER SESSION⁃ HOW TO FIND NEW WAYS TO ACHIEVE PROGRESSIVE OVERLOAD WHEN YOUR JOINTS CAN’T TAKE HEAVY LOADING-⁃ THE BENEFITS OF INCORPORATING HIGHER REP SETS INTO YOUR TRAINING⁃ BLOOD FLOW RESTRICTION TRAININGWHERE TO CONNECT WITH US: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.comFollow Jeff on IG: https://www/instagram.com/jeffunbreakableblackFollow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioningPhysique Collective Seminar Tickets:https://link.pipelinepro.co/widget/form/fKcgAI2L9mLIDPvCanMf

NEAT MASTERCLASS: A DEEP DIVE INTO NON-EXERCISE ACTIVITY & HOW IT IMPACTS YOUR BODY COMP, CALORIE BURN & LIKELIHOOD TO GAIN OR LOSE BODY FAT- EP. 125 EPISODE 125 OF THE CHASING CLARITY PODCAST TOPICS: ⁃ CHANGES TO THE CHASING CLARITY PODCAST ⁃ WHAT IS NEAT ⁃ WHAT ACTIVITIES ARE INCLUDED IN NEAT ⁃ WHY IS NEAT IMPORTANT TO FOCUS ON ⁃ THE BENEFITS OF FOCUSING ON YOUR NEAT LEVELS ⁃ HOW MANY CALORIES CAN YOU BURN THROUGH NON-EXERCISE ACTIVITY ON A DAILY BASIS ⁃ DO WE SEE LARGER DIFFERENCES IN CALORIES BURNED THROUGH BMR OR NEAT BETWEEN INDIVIDUALS ⁃ THE ROLE NEAT PLAYS IN MINIMIZING BODY FAT GAIN WHEN CALORIES ARE INCREASED ⁃ WHY CAN SOME PEOPLE STAY LEANER EATING FAR MORE THAN OTHERS WHERE TO CONNECT WITH US: 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 Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning Physique Collective Seminar Tickets: https://link.pipelinepro.co/widget/form/fKcgAI2L9mLIDPvCanMf