EP. 49: POST-WORKOUT NUTRITION: NUTRIENT TIMING & PERI-WORKOUT NUTRITION SERIES PART 3 TOPICS: THE IMPORTANCE OF DIALING IN OUR NUTRITION TO OPTIMIZE OUR RECOVERY CAPACITY WHAT’RE THE GOALS OF USING POST-WORKOUT NUTRITION? HOW TO APPROACH POST-WORKOUT NUTRITION GLYCOGEN DEPLETION DURING EXERCISE THE BENEFITS OF CONSUMING CARBS POST-WORKOUT RESEARCH ON THE BENEFITS OF NUTRIENT TIMING AND POST WORKOUT NUTRITION DO WE NEED TO EAT AFTER 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 on IG: https://www.instagram.com/relentless.forever/

EP. 48: INTRA-WORKOUT NUTRITION: NUTRIENT TIMING & PERI-WORKOUT NUTRITION SERIES PART 2 TOPICS: RECAP FROM LAST WEEK AND INTRODUCTION TO INTRA-WORKOUT NUTRITION WHAT’RE THE GOALS OF USING INTRA-WORKOUT NUTRITION? WHAT’RE THE BENEFITS OF USING INTRA-WORKOUT NUTRITION? BEST FUEL SOURCES AND INGREDIENTS TO USE IN AN INTRA-WORKOUT SHAKE RESEARCH ON THE BENEFIT OF USING CARBS INTRA-WORKOUT EXTRA TIPS FOR THOSE WHO HAVE LIMITED EXPERIENCE WITH INTRA WORKOUT NUTRITION 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/

EP. 47: NUTRIENT TIMING & PRE WORKOUT NUTRITION: FUELING FOR THE WORK REQUIRED TOPICS: AN INTRODUCTION TO NUTRIENT TIMING AND PERI-WORKOUT NUTRITION WHAT ARE THE GOALS OF USING PRE-WORKOUT NUTRITION? HOW TO APPROACH FUELING PRIOR TO TRAINING WHY YOU SHOULD AVOID TRAINING FASTED NEW RESEARCH ON THE BENEFITS OF PREWORKOUT NUTRITION FOR RESISTANCE 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 on IG: https://www.instagram.com/relentless.forever/

EP. 46: TRAINING PROGRAM DESIGN DIFFERENCES BETWEEN SEXES PART 2: DIVING INTO THE DIFFERENCES IN MUSCLE GAIN, FATIGUABILITY & RECOVERY BETWEEN MALES & FEMALES TOPICS: RECAP OF LAST EPISODE AND INTRO INTO TODAY’S TOPIC SEX DIFFERENCES IN RESPONSE TO RESISTANCE TRAINING AND MUSCLE GAIN SEX DIFFERENCES IN FATIGUABILITY AND RECOVERY FROM TRAINING HOW DO THESE SEX DIFFERENCES TRANSLATE TO FEMALES TRAINING IN THE GYM? WHY RESISTANCE TRAINING IS ESSENTIAL ESPECIALLY FOR FEMALES DRAWBACKS OF SUPPRESSING ESTROGEN 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/

EP:45: SEX DIFFERENCES BETWEEN FEMALE & MALE CLIENTS PART 1: A DEEP DIVE INTO FEMALE PHYSIOLOGY, SEX HORMONES, BODY COMP DIFFERENCES & FUEL USE TOPICS COVERED: INTRO TO THE SUBJECT OF SEX DIFFERENCES DIFFERENCES IN SEX HORMONES HOW ESTROGEN IS BENEFICIAL FOR BODY COMPOSITION AND HEALTH SEX DIFFERENCES IN LEAN BODY MASS, BODY FAT AND FAT TYPE SEX DIFFERENCES IN FUEL USE/SUBSTRATE UTILIZATION

EP 44: WHY RESISTANCE TRAINING IS BENEFICIAL & BUILDING MUSCLE IS ESSENTIAL TOPICS: A RECAP OF LAST WEEK’S EPISODE AND AN INTRO INTO TODAYS TOPIC THE MANY BENEFITS OF RESISTANCE TRAINING AND BUILDING MUSCLE HOW RESISTANCE TRAINING AND BUILDING MUSCLE IMPROVES BODY COMPOSITION HOW RESISTANCE TRAINING AND BUILDING MUSCLE INCREASES METABOLIC RATE AND TDEE HOW RESISTANCE TRAINING AND BUILDING MUSCLE IMPROVES METABOLIC HEALTH AND INSULIN SENSITIVITY HOW RESISTANCE TRAINING AND BUILDING MUSCLE IMPROVES LONGEVITY, QUALITY OF LIFE, MENTAL HEALTH AND COGNITIVE FUNCTION, SLEEP AND BONE MINERAL DENSITY 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/

EP. 43: ALL THINGS HYPERTROPHY TRAINING WITH DR. ERIC HELMS: FREQUENCY, ADVANCED TRAINING TECHNIQUES, STRETCH MEDIATED HYPERTROPHY TOPICS: RECAP OF OUR LAST EPISODE ON TRAINING WITH THE GOOD DR. HELMS TRAINING FREQUENCY OTHER PROGRAMMING CONSIDERATIONS: REST INTERVALS, ADVANCED TRAINING TECHNIQUES STRETCH MEDIATED HYPERTROPHY 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/

EP 42: HOW TO TRACK PROGRESS DURING A BUILDING PHASE, LOW CARB VS LOW FAT DIETS FOR FAT LOSS, CONCURRENT TRAINING, HORMONAL CONTRACEPTIVES & COLLAGEN PROTEIN Q AND A HOW TO TRACK PROGRESS DURING A BUILDING PHASE WHAT DIET IS BETTER FOR FAT LOSS? LOW CARB OR LOW FAT? CONCURRENT TRAINING AND MUSCLE GAIN HOW DOES HORMONAL BIRTH CONTROL IMPACT TRAINING? COLLAGEN PROTEIN? SHOULD I COUNT IT TOWARDS MY PROTEIN TOTAL? 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

EP. 41: METABOLIC FLEXIBILITY MASTERCLASS TOPICS DEFINING METABOLIC FLEXIBILITY HOW OUR BODY USES DIFFERENT FUEL SOURCES BENEFITS OF HAVING GOOD METABOLIC FLEXIBILITY NEGATIVE DRAWBACKS OF BEING METABOLICALLY INFLEXIBLE HOW TO INCREASE METABOLIC FLEXIBILITY 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/

EP. 40: THE SCIENCE OF INTERMITTENT DIETING STRATEGIES: A DEEP DIVE INTO REFEEDS & DIET BREAKS WITH DR. BILL CAMPBELL TOPICS INTRO TO INTERMITTENT DIETING DR. CAMPBELL’S REFEED STUDY REFEED STUDY QUESTIONS THE DATA ON DIET BREAKS POTENTIAL ADDITIONAL BENEFITS OF REFEEDS AND DIET BREAKS NEW SYSTEMATIC REVIEW IN THE WORKS 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/