Chasing Clarity: Health & Fitness Podcast

EP. 53: MOVEMENT IS MEDICINE: HOW CARDIO ACTS AS THE FOUNDATION FOR FITNESS & HEALTH SPAN INTRO TO HOW EXERCISE IMPACTS HEALTH SPAN THE BENEFITS OF AEROBIC TRAINING AND WHY WE SHOULD DO IT HOW AEROBIC TRAINING LOWERS ALL CAUSE MORTALITY THE RELATIONSHIP BETWEEN PHYSICAL ACTIVITY AND ALL CAUSE MORTALITY LONGEVITY BENEFITS OF STEPS 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

EP. 52: MUSCLE AS MEDICINE: HYPERTROPHY AS A VEHICLE FOR HEALTH TOPICS: DEFINING HEALTH SPAN AND LIFESPAN TOP PREDICTORS OF LONGEVITY AND HEALTH SPAN GUIDELINES FOR ACTIVITY VERSUS THE CURRENT STATS AROUND ACTIVITY HOW RESISTANCE TRAINING AND BUILDING MUSCLE IMPROVE HEALTH SARCOPENIA AND IT’S IMPACT ON HEALTH HOW MUSCLE IMPACTS ALL-CAUSE MORTALITY 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. 51: HYPOTHALAMIC AMENORRHEA: HOW TO REVERSE THE EFFECTS OF REDS & RECOVER MENSTRUAL CYCLE FUNCTION TOPICS: THE LINK BETWEEN REDS AND HYPOTHALAMIC AMENORRHEA HOW TO REVERSE THE EFFECTS OF REDS TIME COURSE OF RECOVERY FROM LOW ENERGY AVAILABILITY AND REDS HOW LONG DOES IT TAKE TO RESTORE MENSTRUAL CYCLE FUNCTION? RESEARCH ON HOW TO IMPROVE MENSTRUAL CYCLE RECOVERY THINGS TO AVOID WHEN TRYING TO RECOVER FROM REDS 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 www.relentlessforever.com

EP. 50 RELATIVE ENERGY DEFICIENCY SYNDROME & LOW ENERGY AVAILABILITY: THE EFFECTS OF CHRONIC DIETING & UNDERFUELING TOPICS: AN INTRO TO RED-S AND MY EXPERIENCE WITH IT THE DIFFERENCES BETWEEN ENERGY BALANCE AND ENERGY AVAILABILITY CAUSES AND CONTRIBUTING FACTORS TO RELATIVE ENERGY DEFICIENCY CONSEQUENCES OF REDS/SIGNS AND SYMPTOMS 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. 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/