EP. 39: HOW TO KNOW IF YOU’RE READY TO TACKLE YOUR FAT LOSS GOAL IN 2023: TRANSFORMING YOUR BODY & HEALTH IN THE NEW YEAR TOPICS: THE IMPORTANCE OF GOAL SETTING THE MOST COMMON GOAL DURING THE START OF THE YEAR HOW WE DETERMINE IF A CLIENT IS READY TO DIET FOR FAT LOSS WHAT TO DO IF YOU’RE NOT READY TO ENTER A FAT LOSS PHASE HOW TO PROPERLY SET HEALTH AND FITNESS GOALS FOR THE NEW YEAR OUR ADVICE FOR SUCCEEDING WITH YOUR GOALS IN THE NEW YEAR 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. 38: MEAL TIMING, CHRONONUTRITION & CIRCADIAN EATING WITH DANNY LENNON OF SIGMA NUTRITION: WHY MEAL TIMING MATTERS TOPICS: CHRONOBIOLOGY OVERVIEW WHAT FACTORS REGULATE OUR CIRCADIAN RHYTHM AND CENTRAL AND PERIPHERAL CLOCKS INTRO TO CHRONONUTRITION MEAL/NUTRIENT TIMING AND INSULIN SENSITIVITY CHRONONUTRITION AND ENERGY EXPENDITURE BENEFITS OF MAINTAINING A CONSISTENT EATING SCHEDULE HEALTH IMPLICATIONS OF CIRCADIAN DISRUPTION HOW EXERCISE INTERACTS WITH CHRONOBIOLOGY 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 37: THE VALUE OF LEARNING TO LIVE AT MAINTENANCE, INTERMITTENT FASTING VS CONTINUOUS DIETING, MENSTRUAL CYCLE PERIODIZATION TOPICS: LISTENER Q AND A ON A RECENT PODCAST I HEARD YOU SAY THAT YOU THINK MAINTENANCE PHASES ARE ESSENTIAL. WHY IS THAT? WHAT BENEFITS DOES A MAINTENANCE PHASE PROVIDE? THOUGHTS ON USING INTERMITTENT FASTING VS CONTINOUS DIETING FOR FAT LOSS SHOULD I FOCUS ON DIET OR TRAINING/CARDIO IF MY GOAL IS FAT LOSS? THOUGHTS ON MENSTRUAL CYCLE PERIODIZATION FOR TRAINING ADVICE ON HOW TO HANDLE THE CHRISTMAS HOLIDAY 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. 36: TRAINING CONSIDERATIONS TO MAXIMIZE MUSCLE GROWTH WITH ERIC HELMS: RATIONALIZING THE VOLUME VERSUS INTENSITY DEBATE TOPICS: TWO PRIMARY PROGRAMMING VARIABLES FOR BUILDING MUSCLE VOLUME PROXIMITY TO FAILURE HOW TO INDIVIDUALIZE TRAINING VOLUME NEW META-ANALYSIS ON TRAINING TO FAILURE FAILURE TRAINING CONSIDERATIONS: COMPOUND VERSUS ISOLATION EXERCISES, LENGTHENED VERSUS SHORTENED RANGE, LOW VERSUS HIGH-FREQUENCY 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. 35: THE SCIENCE OF POST-MEAL WALKS: HOW WALKING IMPROVES INSULIN SENSITIVITY, METABOLIC HEALTH, AND DIGESTION TOPICS: ⁃ WHY METABOLIC HEALTH IS SO IMPORTANT IN THE PHYSIQUE TRANSFORMATION PROCESS ⁃ CURRENT METABOLIC HEALTH STATUS OF AMERICANS ⁃ RESEARCH ON WALKING VERSUS METFORMIN AND ITS IMPACT ON REDUCING INSULIN RESISTANCE ⁃ THE BENEFITS OF POST-MEAL WALKS ⁃ THE SCIENCE OF POST-MEAL WALKS 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. 34: REVERSE DIETING TO STAY LIFESTYLE LEAN & REDUCE THE POST-DIET REBOUND RATE TOPICS: WHAT IS THE DEFINITION OF A REVERSE DIET AND WHAT IS THE INTENTION OF USING IT THEORY BEHIND REVERSE DIETING WHO IS REVERSE DIETING BEST SUITED FOR THE MANY BENEFITS OF GETTING OUT OF A DEFICIT AND EATING MORE MAIN REVERSE DIET MISTAKES MOST DIETERS MAKE 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. 33: REVERSE DIET & RECOVERY DIET PHASES: THE IMPORTANCE OF HAVING A WELL-PLANNED POST-DIET EXIT STRATEGY TOPICS: THE IMPORTANCE OF HAVING A WELL PLANNED POST DIET PHASE WHY WE NEED TO TRANSITION INTO A POST-DIET PHASE WHAT IS THE GOAL OF A POST DIET PHASE WHAT ARE THE SIMILARITIES BETWEEN A REVERSE DIET AND RECOVERY DIET WHAT ARE THE DIFFERENCES BETWEEN A REVERSE DIET AND RECOVERY DIET WHICH TYPE OF CLIENTS WOULD WE USE A REVERSE DIET WITH WHICH TYPE OF CLIENT WOULD WE USE A RECOVERY DIET WITH 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 32: HOLIDAY EATING GUIDE: STRATEGIES & TIPS FOR THRIVING DURING THE HOLIDAY SEASON TOPICS: HOLIDAYS AND HOW THEY AFFECT HABITUAL WEIGHT GAIN TRENDS TIP 1: TREAT THE HOLIDAYS AS DAYS RATHER THAN A FULL SEASON TO SPLURGE TIP 2: TRANSITION TO MAINTENANCE DURING THE HOLIDAYS TIP 3: GO INTO EACH CELEBRATORY DINNER WITH A PLAN ADDITIONAL STRATEGIES TO HELP YOU BALANCE YOUR ABILITY TO MAXIMIZE ENJOYMENT WHILE ALSO MANAGING CALORIE INTAKE 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 31: THE SCIENCE OF SLEEP: HOW SLEEP IMPACTS MUSCLE GROWTH, FAT LOSS, BODY COMPOSITION, TRAINING, METABOLIC HEALTH & HUNGER TOPICS WHAT IS SLEEP AND WHY ITS IMPORTANT WHAT ARE THE EFFECTS OF SLEEP LOSS AND SLEEP DEPRIVATION? HOW SLEEP LOSS IMPACTS BODY COMPOSITION HOW SLEEP LOSS INFLUENCES HUNGER AND SATIETY HORMONES AND OUR CALORIE INTAKE HOW SLEEP LOSS IMPACTS HORMONES HOW SLEEP LOSS IMPACTS OUR TRAINING PERFORMANCE AND RECOVERY HOW SLEEP LOSS IMPACTS OUR METABOLIC HEALTH 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. 30: LIFESTYLE FACTORS THAT LIMIT YOUR FAT LOSS & BODY COMPOSITION PROGRESS TOPICS ⁃ INTRO TO THE TOP LIFESTYLE MISTAKES HOLDING BACK YOUR FAT LOSS PROGRESS ⁃ MISTAKE 1: OVERESTIMATING THE AMOUNT OF CALORIES YOU BURN PER DAY ⁃ MISTAKE 2: SEDENTARY LIFESTYLE ⁃ MISTAKE 3: NEGLECTING THE IMPORTANCE OF SLEEP DURING A DIET ⁃ MISTAKE 4: NOT MANAGING STRESS WELL 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/