Chasing Clarity: Health & Fitness Podcast

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?

EP. 73: MYTHS AROUND FAT LOSS, METABOLISM, WEIGHT REGAIN & DIETING THAT NEED TO DIE: DECONSTRUCTING COMMON FITNESS FALLACIES TOPICS: MYTH 1: DIETING FOR FAT LOSS IS ALL PHYSICAL MYTH 2: EXPERIENCING HUNGER DURING A DIET IS A BAD THING MYTH 3: HAVING A LOW METABOLIC RATE, AKA SLOW METABOLISM LIMITS YOUR ABILITY TO LOSE FAT MYTH 4: HAVING A LOW METABOLIC RATE INCREASES YOUR CHANCE OF GAINING WEIGHT IN THE FUTURE MYTH 5: YOUR BASELINE METABOLIC RATE PREDICTS YOUR CHANCE OF WEIGHT REGAIN AFTER A DIET MYTH 6: INCREASES IN APPETITE FROM WEIGHT LOSS PREDICT YOUR LIKELIHOOD OF REGAINING WEIGHT POST-DIET MYTH 7: WOMEN ALWAYS HAVE SLOWER METABOLIC RATES THAN MEN MYTH 8: NO ONE SHOULD DIET ON LESS THAN 1200 CALORIES A DAY AT ANY POINT IN A FAT LOSS PHASE ***A bonus myth you have to listen to hear

EP. 72: WEIGHT LOSS RESISTANCE: DOES METABOLIC ADAPTATION CAUSE WEIGHT LOSS RESISTANCE & PREDICT WEIGHT REGAIN? TOPICS: WHY ITS IMPORTANT TO DISCUSS THE PHYSIOLOGY AND PSYCHOLOGY OF WEIGHT LOSS WHO GENERALLY EXPERIENCES WEIGHT LOSS RESISTANCE COMMON CLAIMS AROUND METABOLIC ADAPTATION AND WEIGHT LOSS RESISTANCE DOES METABOLIC ADAPTATION CAUSE WEIGHT LOSS RESISTANCE? HOW MUCH DOES METABOLIC ADAPTATION SLOW DOWN WEIGHT LOSS IN THOSE WITH AN ADAPTIVE/THRIFTY METABOLISM? DOES METABOLIC ADAPTATION PERSIST AFTER WE HAVE FINISHED A FAT LOSS PHASE? DOES THE DEGREE OF METABOLIC ADAPTATION WE EXPERIENCE PREDICT WEIGHT REGAIN?

EP. 71: ERIC HELMS: BREAKING DOWN THE LATEST IN HYPERTROPHY TRAINING RESEARCH: TRAINING TO FAILURE, DELOADS & TRAINING FOR GLUTE GROWTH TOPICS:  ▪️INTRODUCTION TO THE TOPIC OF OPEN SCIENCE ▪️ DISCUSSING THE NEWEST META-REGRESSION ON THE DOSE RESPONSE RELATIONSHIP BETWEEN PROXIMITY TO FAILURE AND HYPERTROPHY- DO WE NEED TO TRAIN TO FAILURE TO MAXIMIZE MUSCLE GROWTH? ▪️ WHAT WAS DIFFERENT BETWEEN THIS META-REGRESSION AND THE OTHER RECENT META-ANALYSES ON THE TOPIC OF TRAINING TO FAILURE ▪️ FINDINGS FROM THE NEW DELOAD STUDY - ARE DELOADS A WASTE OF TIME FOR HYPERTROPHY TRAINING? ▪️ NEW GLUTE TRAINING STUDY ON SQUATS VERSUS HIP THRUSTS FOR GLUTE GROWTH

EP. 70: IS METABOLIC ADAPTATION OR ADHERENCE TO BLAME FOR WEIGHT LOSS PLATEAUS? EXAMINING THE TRUE IMPACT OF ADAPTIVE THERMOGENESIS TOPICS: INTRO TO THE TOPIC OF METABOLIC ADAPTATION VERSUS ADHERENCE WHY PEOPLE THINK PLATEAUS OCCUR AS COMPARED TO WHAT IS REALLY THE CAUSE OF PLATEAUS WHAT IS THE EXPONENTIAL DECAY OF DIETARY ADHERENCE? RESEARCH THAT DISPROVES METABOLIC ADAPTATION BEING TO BLAME FOR A COMPLETE HAULT IN WEIGHT LOSS HOW MUCH OF A REDUCTION IN ENERGY EXPENDITURE DOES METABOLIC ADAPTATION CAUSE AS COMPARED TO HOW MUCH OF AN INCREASE WE SEE IN CALORIE INTAKE FROM COMPENSATORY EATING? HOW LONG WOULD WE NEED TO BE IN A DEFICIT FOR METABOLIC ADAPTATION TO BE THE CAUSE FOR A WEIGHT LOSS PLATEAU WHY ADHERENCE AND CONSISTENCY ARE THE MOST IMPORTANT FACTORS FOR SUCCESSFUL FAT LOSS?

EP. 69: ADAPTIVE METABOLISMS & METABOLIC PHENOTYPES: SPENDTHRIFT VERSUS THRIFTY PHENOTYPES TOPICS: INTRODUCTION TO THE TOPIC OF ADAPTIVE METABOLISMS WHAT IS A METABOLIC PHENOTYPE? WHAT IS THE DIFFERENCE BETWEEN A SPENDTHRIFT AND THRIFTY PHENOTYPE? DOES HAVING A THRIFTY METABOLISM LEAD TO LESS SUCCESS IN A FAT LOSS PHASE AND A LOWER LIKELIHOOD OF LONG TERM WEIGHT LOSS MAINTENANCE? DO THOSE WITH A THRIFTY METABOLIC PHENOTYPE HAVE A LOWER TDEE WHEN EATING AT MAINTENANCE DUE TO HAVING A MORE ADAPTIVE METABOLISM? OUR OWN EXPERIENCE WITH DIFFERENT PHENOTYPES AND ADAPTIVE METABOLISMS

EP. 68: HOW YOUR CALORIE INTAKE IMPACTS THE AMOUNT OF CALORIES YOU BURN: HOW YOUR DIET INFLUENCES YOUR METABOLISM, ENERGY EXPENDITURE & NEAT WHY THE ENERGY BALANCE EQUATION IS DYNAMIC NOT STATIC HOW METABOLIC ADAPTATION WORKS IN BOTH DIRECTIONS HOW OUR CALORIE INTAKE IMPACTS THE AMOUNT OF CALORIES WE BURN THROUGH PHYSICAL ACTIVITY/HOW NEAT IS CHANGED IN A CALORIE SURPLUS AND A CALORIE DEFICIT THE VARIABILITY OF WEIGHT CHANGE IN RESPONSE TO SURPLUSES AND DEFICITS HOW DO MEN AND WOMEN DIFFER IN THEIR RESPONSE TO OVERFEEDING? HOW TO AVOID EXCESS WEIGHT GAIN AND MAKE FAT LOSS MORE EFFICIENT

EP. 67: 3500 CALORIE PER LB RULE: WHY THIS COMMONLY HELD BELIEF DOESN’T HOLD UP DURING A FAT LOSS PHASE & WHY WEIGHT LOSS IS NEVER LINEAR TOPICS: THE MISINTERPRETATION OF THE 3500 CALORIE RULE: WHAT IT REALLY REFERS TO AND HOW IT WAS CREATED WHY DOES THIS RULE NOT APPLY TO DIETING WHY YOUR WEIGHT LOSS IS NEVER LINEAR WHY FEMALES TEND TO LOSE WEIGHT SLOWER THAN MALES HOW MUCH WOULD YOU REALLY LOSE IF YOU SIMPLY REDUCED INTAKE BY 500 CALORIES PER DAY WHY YOU SHOULD FOCUS ON FAT LOSS NOT WEIGHT LOSS

EP. 66: UNRAVELING THE TRUTH ABOUT RESTAURANT MEALS & MENU ERRORS: HOW TO EAT OUT & STAY ON TRACK DURING A FAT LOSS PHASE TOPICS: INTRO TO THE TOPIC OF EATING OUT AT RESTAURANTS AND HOW IT LEADS TO MANY NOT ACHIEVING THE BODY COMPOSITION THEY DESIRE THE LINK BETWEEN INCREASED FREQUENCY OF EATING OUT, HIGHER CALORIE INTAKE AND WEIGHT GAIN THE MANY REASONS EATING OUT TOO OFTEN CAN STALL FAT LOSS WHY WE EAT MORE CALORIES WHEN EATING AT RESTAURANTS RESEARCH ON THE INACCURACY OF RESTAURANT MENUS SHOULD YOU TRACK WHEN GOING OUT TO EAT AND HOW TO GO ABOUT TRACKING MEALS OUT ADVICE ON HOW TO EAT OUT AND STAY ON TRACK DURING A FAT-LOSS PHASE 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 - youtube.com/relentlessforever