Chasing Clarity: Health & Fitness Podcast

EP. 83: HOW TO BUILD MUSCLE & LOSE FAT AT THE SAME TIME: THE BODY RECOMP BLUEPRINT PART 1: NUTRITION FOR RECOMPING INTRO TO THE NUTRITIONAL PRINCIPLES FOR BODY RECOMPOSITION THE NUMBER ONE NUTRITION MISCONCEPTION PERTAINING TO BODY RECOMP PRINCIPLE 1: CALORIE INTAKE FOR BODY RECOMP WHAT SIZE OF A DEFICIT CAN WE USE AND STILL GAIN MUSCLE? PRINCIPLE 2: PROTEIN INTAKE FOR BODY RECOMP PRINCIPLE 3: NUTRIENT TIMING FOR BODY RECOMP MISTAKES TO AVOID DURING A BODY RECOMP PHASE

EP. 82: BODY RECOMPOSITION: CAN TRAINED INDIVIDUALS LOSE FAT & BUILD MUSCLE? TOPICS: INTRO TO THE TOPIC OF BODY RECOMP WHAT IS BODY RECOMPOSITION? DEFINING THE 3 FORMS OF BODY RECOMPOSITION COMMON MISCONCEPTIONS ABOUT BODY RECOMPOSITION WHAT FACTORS INFLUENCE OUR LIKELIHOOD OF BEING ABLE TO RECOMP? WHO CAN RECOMP? CAN WELL-TRAINED INDIVIDUALS RECOMP? WHY WOMEN HAVE A HIGH LIKELIHOOD OF RECOMPINGWHO SHOULDN’T EXPECT TO RECOMP? RESEARCH ON BODY RECOMPOSITION

EP. 81: INDIVIDUALIZED TRAINING PROGRAM DESIGN: THE IMPORTANCE OF TAKING AN EVIDENCE-BASED & PERSONALIZED APPROACH TO PROGRAMMING TOPICS: INTRODUCTION TO THE TOPIC OF INDIVIDUALIZING TRAINING VARIABLES WHAT IS TRUE EVIDENCE-BASED COACHING? THE IMPORTANCE OF TAKING AN EVIDENCE-BASED YET INDIVIDUALIZED & PERSONALIZED APPROACH TO PROGRAM DESIGN HOW MUCH DOES MUSCLE GROWTH DIFFER BETWEEN INDIVIDUALS EXAMPLE OF HOW INDIVIDUALS MAY RESPOND DIFFERENTLY TO DIFFERENT TRAINING VOLUMES & TRAINING FREQUENCIES EXAMPLE OF HOW INDIVIDUALS MAY RESPOND DIFFERENTLY TO DIFFERENT LOADING ZONES & REP RANGES

EP. 80: DR. SCOTT STEVENSON: THE SCIENCE OF HYPERTROPHY TRAINING & INDIVIDUAL RESPONSES TO RESISTANCE TRAINING TOPICS  AN INTRODUCTION INTO THE TOPIC OF RESPONSE HETEROGENEITY  EXAMPLES OF HOW INDIVIDUALS RESPOND DIFFERENTLY TO TRAINING THAN THE GROUP ON AVERAGE  INDIVIDUAL RESPONSES TO REP RANGES  INDIVIDUAL RESPONSES TO DIFFERENT TRAINING FREQUENCIES AND TRAINING VOLUMES

EP. 79: COMBINING DIET & EXERCISE TO CREATE THE MOST EFFECTIVE DEFICIT FOR MAXIMIZING FAT LOSS & BODY RECOMPOSITION OUTCOMES TOPICS: WHAT’S MORE IMPORTANT TO FOCUS ON FOR IMPROVING OUR BODY COMPOSITION; DIET OR EXERCISE? NEW META-ANALYSIS ON THE BEST WAY TO LOSE FAT WHY SHOULD WE COMBINE DIET & EXERCISE DURING A FAT LOSS PHASE THE ROLE OF RESISTANCE TRAINING IN IMPROVING BODY COMPOSITION & FAT LOSS OUTCOMES THE ROLE OF CARDIO IN FAT LOSS & BODY RECOMPOSITION WHICH FORM OF CARDIO IS BEST FOR FAT LOSS AND ENERGY EXPENDITURE? COMPARING HIIT VERSUS STEADY STATE CARDIO THE ROLE OF INCREASING NEAT VIA STEPS DURING A FAT LOSS PHASE

Is fruit really fattening? The hosts debunk common myths and reveal that including fruit can aid in fat loss and support overall health. They discuss how fruits' micronutrients and low energy density promote satiety. Carbohydrates also play a critical role in muscle growth, outperforming low-carb diets for gaining lean mass. The episode explores how nutrition impacts hormones and recovery, advocating for a balanced, flexible approach to dieting that embraces all macronutrients.

EP. 77: WHY CARBS & INSULIN DO NOT MAKE YOU FAT: DECONSTRUCTING THE COMMON CLAIMS REGARDING CARBS & FAT GAIN, INSULIN RESISTANCE & APPETITE REGULATION TOPICS: INTRODUCTION TO THE TOPIC OF CARBS & INSULIN & THE ISSUES CAUSED BY INCORRECT CLAIMS BEING MADE ABOUT THESE TOPICS COMMON MYTHS STATED ABOUT CARBS & INSULIN MYTH 1: CARBS CONTRIBUTE TO FAT GAIN AS THEY CAN BE EASILY CONVERTED INTO FAT WHEN DO WE ACTUALLY SEE CARBS GET CONVERTED INTO FAT AND HOW MUCH OF THE EXCESS CARBS WE EAT GET CONVERTED INTO FAT? MYTH 2: HIGH CARB DIETS LEAD TO MORE WEIGHT GAIN THAN LOW CARB DIETS MYTH 3: HIGH CARB DIETS ARE LESS EFFECTIVE FOR FAT LOSS THAN LOW CARB DIETS WHAT TYPE OF FAT LOSS OUTCOMES DO WE SEE WHEN WE COMPARE CALORIE & PROTEIN EQUATED HIGH CARB & LOW CARB DIETS? MYTH 4: CARBS INCREASE HUNGER & PROMOTE OVEREATING THROUGH SPIKING INSULIN EVIDENCE THAT SHOWS THAT INSULIN ACTUALLY ACTS AS AN APPETITE SUPPRESSING HORMONE MYTH 5: EATING CARBS CAUSES INSULIN RESISTANCE MYTH 6: CARBS AREN’T AN ESSENTIAL NUTRIENT SO YOU SHOULDN’T EAT THEM

EP. 76: THE BEST MEAL FREQUENCY FOR MAXIMIZING MUSCLE GROWTH, FAT LOSS, SATIETY & HUNGER MANAGEMENT TOPICS: DEFINING MEAL FREQUENCY COMMON MYTHS AROUND MEAL FREQUENCY MYTH 1: EATING SMALL FREQUENT MEALS INCREASES YOUR METABOLISM MYTH 2: EATING MORE MEALS THROUGHOUT THE DAY IS BETTER FOR HUNGER MANAGEMENT MYTH 3: YOU NEED TO EAT 6 MEALS PER DAY TO MAXIMIZE MUSCLE GROWTH IS THERE AN OPTIMAL MEAL FREQUENCY FOR GAINING MUSCLE? HOW DOES MEAL FREQUENCY & MEAL TIMING IMPACT THE THERMIC EFFECT OF FEEDING HOW DOES MEAL FREQUENCY & MEAL TIMING IMPACT METABOLIC HEALTH, INSULIN SENSITIVITY & BLOOD SUGAR CONTROL HOW WE GO ABOUT DETERMINING OUR CLIENTS MEAL FREQUENCY WHY WE WANT TO AIM TO HAVE A CONSISTENT EATING SCHEDULE

EP. 75: CREATING AN EFFECTIVE CALORIE DEFICIT THROUGH NUTRITION: THE BENEFITS OF PROTEIN DISTRIBUTION, MACRO TRACKING, MEAL PLANS & MEAL PREP TOPICS FOR TODAY’S SHOW: WHAT TO FOCUS ON DURING A FAT LOSS PHASE STEPS TO CREATING A NUTRITION PLAN FOR MAXIMIZING FAT LOSS STEP 1: FIND YOUR MAINTENANCE INTAKE STEP 2: CREATE A CALORIE DEFICIT NOT A NUTRIENT DEFICIT STEP 3: PRIORITIZE YOUR PROTEIN INTAKE THE IMPORTANCE OF PROTEIN DISTRIBUTION DURING A DIET STEP 4: GET ADEQUATE FIBER INTAKE FUNDAMENTAL NUTRITIONAL PRINCIPLES FOR BEING SUCCESSFUL DURING A CUT TRACKING YOUR DIETARY INTAKE CREATING A MEAL PLAN MEAL PREPPING IN ADVANCE

EP. 74: THE BEST RATE OF LOSS TO MAXIMIZE BODY FAT LOSS, MUSCLE RETENTION & BODY COMP OUTCOMES: FAST VERSUS SLOW FAT LOSS, WEIGHT CYCLING & BODY RECOMP TOPICS: COMMON MISTAKES PEOPLE MAKE IN HOW THEY APPROACH FAT LOSS PHASES THAT, HOLD THEM BACK FROM ACHIEVING THEIR GOAL OF A LEAN MUSCULAR PHYSIQUE THE EFFECTS OF WEIGHT CYCLING & WHY YOU SHOULD AVOID THIS AT ALL COSTS WHY AGGRESSIVE DIETING IS A BAD IDEA ESPECIALLY FOR WOMEN WHAT OUR GOAL SHOULD BE DURING A FAT LOSS PHASE DEFINING SLOW/MODERATE VERSUS FAST RATES OF WEIGHT LOSS & WHAT SHOULD WE BE FOCUSING ON WHEN DETERMINING WHAT RATE OF LOSS WE USE DURING A DIET? WHAT BENEFITS DO WE GET FROM USING A SLOWER RATE OF LOSS AS COMPARED TO A FAST RATE OF LOSS? COMPARING FASTER VERSUS SLOWER RATES OF LOSS ON MUSCLE GROWTH & FAT LOSS COMPARING FAST VERSUS SLOW RATES OF LOSS ON DIETARY ADHERENCE META-ANALYSIS COMPARING GRADUAL WEIGHT LOSS VERSUS RAPID WEIGHT LOSS ON BODY COMPOSITION AND METABOLISM HOW DO WE SET UP OUR CLIENTS RATE OF LOSS DURING A FAT LOSS PHASE?