Chasing Clarity: Health & Fitness Podcast

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/

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/