Chasing Clarity: Health & Fitness Podcast

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/

EP. 29 TOP DIETARY MISTAKES DERAILING YOUR FAT LOSS PROGRESS: HOW TO NAVIGATE THE DIFFICULTIES OF DIETING & AVOID COMMON MISTAKES TOPICS: ⁃ INTRO TO THE TOPIC OF THE TOP DIETARY MISTAKES DERAILING YOUR FAT LOSS PROGRESS ⁃ MISTAKE 1: INACCURATELY TRACKING CALORIE INTAKE ⁃ THE RESEARCH ON THE PREVALENCE OF MISREPORTING CALORIE INTAKE ⁃ MISTAKE 2: EATING OUT TOO OFTEN ⁃ MISTAKE 3: NOT PROPERLY PORTIONING OUT MEALS/EYE BALLING PORTIONS 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. 28: HOW TO LOSE STUBBORN BODY FAT: THE PHYSIOLOGY OF FAT LOSS, THE SCIENCE OF FAT BURNERS & FASTED CARDIO TOPICS: 3 STEP PROCESS OF FAT LOSS- HOW BODY FAT IS BURNED HOW TO LOSE STUBBORN BODY FAT METHOD 1: SUSTAINED CALORIE DEFICIT METHOD 2: SPECIFIC SUPPLEMENTATION METHOD 3: FASTED CARDIO REFRAMING YOUR MINDSET ON STUBBORN FAT 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 27: THE SCIENCE OF STUBBORN FAT: BREAKING DOWN BODY FAT, FAT STORAGE PATTERNS AND THE STAGES OF FAT LOSS TOPICS: DIFFERENT TYPES OF BODY FAT THE STAGES OF FAT LOSS- WHAT FAT WE LOSE FIRST IN A FAT LOSS PHASE THE SUBJECT OF STUBBORN BODY FAT BODY FAT DISTRIBUTION AND FAT STORAGE PATTERN DIFFERENCES BETWEEN MALES AND FEMALES  WHAT MAKES CERTAIN REGIONS OF FAT MORE STUBBORN THAN OTHERS?

TOPICS: INTRO TO THE EPISODE AND THE TOPIC OF FOOD PALATABILITY UNDERSTANDING THE HEDONIC REWARD OF FOOD WHY IS IT SO HARD FOR US TO MODERATE HYPER PALATABLE FOODS RESEARCH ON HOW FOOD PALABILITY IMPACTS OUR CALORIE INTAKE HOW HYPER PALATABLE FOODS HIJACK OUR APPETITE 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/

CHASING CLARITY EPISODE 25: THE IMPORTANCE OF FOOD QUALITY FOR FAT LOSS: HOW YOUR FOOD SELECTION IMPACTS YOUR ABILITY TO SUCCEED WITH YOUR DIET TOPICS: THE FOOD QUALITY VERSUS QUANTITY DEBATE; ISNT ENERGY BALANCE ALL THAT MATTERS THE IMPORTANCE OF FOOD QUALITY DURING A FAT LOSS PHASE THE MISTAKE MANY MAKE WITH THEIR FOOD CHOICES DURING A DIET HOW EFFECTIVE IS THE IFFYM APPROACH FOR FAT LOSS THE DOWNSIDES OF NOT CONSIDERING FOOD QUALITY DURING A FAT LOSS DIET

TOPICS: WHY HUNGER MANAGEMENT IS THE KEY TO SUCCEEDING IN A FAT LOSS PHASE TOP DIETARY ASPECTS TO CONSIDER DURING A DIET ENERGY DENSITY HOW ENERGY DENSITY IMPACTS CALORIE INTAKE SATIETY INDEX PALATABILITY FOOD PALATABILITY REWARD HYPOTHESIS 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/

EPISODE 23: POST-DIET REBOUND: WHY FAT REGAIN AND BODY FAT OVERSHOOTING IS SO COMMON AFTER A DIET TOPICS: HOW COMMON REGAINING FAT IS AFTER A DIETING PHASE WHAT IS THE BODY FAT OVERSHOOT EFFECT WHY WE’RE PRIMED FOR FAT TO REGAIN AFTER A DIET WHY THE IDEA OF THE POST-DIET ANABOLIC REBOUND IS INCORRECT HOW WE HELP CLIENTS AVOID THE POST-DIET REBOUND

EPISODE 22: MAXIMIZING MUSCLE RETENTION DURING A FAT LOSS PHASE TOPICS: WHY DOES MUSCLE LOSS OCCUR, AND WHAT SITUATIONS LEAVE US PREDISPOSED TOWARDS LOSING MUSCLE DURING A DIET WHY WE NEED TO FOCUS ON MUSCLE RETENTION WHEN DIETING THE IMPORTANCE OF PROTEIN DURING A DIET CARDIO CONSIDERATIONS FOR AVOIDING MUSCLE LOSS WHY STRESS MANAGEMENT AND SLEEP ARE ESSENTIAL FOR MAINTAINING MUSCLE HOW WE APPROACH FAT LOSS PHASES TO ENSURE CLIENTS RETAIN MUSCLE 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/