Chasing Clarity: Health & Fitness Podcast

EPISODE 11: HOW TO OPTIMIZE YOUR METABOLISM AND INCREASE YOUR TDEE THROUGH YOUR NUTRITION Weekly recap 1. HOW EATING MORE INCREASES OUR TDEE Total daily energy expenditure AND METABOLISM 2. THE THERMIC EFFECT OF FEEDING AND HOW DIFFERENT MACROS IMPACT OUR TDEE 3. HOW PROTEIN IMPACTS RMR AND TDEE Please rate us on iTunes and Spotify. If you all would share us too we would love it as it helps us a lot since we are grassroots gents at heart. 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 10: THE SCIENCE BEHIND WEIGHTED VESTS, 10,000 STEPS PER DAY, EXERCISE SNACKS, TREADMILL DESKS AND EXERCISE RESISTANCEWEEKLY CATCH UP Q AND A 1. WHAT IS EXERCISE RESISTANCE? I HEARD YOU MENTION IT IN THE LAST PODCAST. 2. WHAT IF SOMEONE CANT GO FOR LONG WALKS THROUGHOUT THE COURSE OF THEIR WORK DAY?- I’m going to discuss exercise snacks- this is how I’m going to address your third question 3. HOW DID THE 10k STEP GOAL BECOME THE STANDARD? IS THERE RESEARCH BEHIND IT? 4. WHY WEAR A WEIGHTED VEST? 5. TREADMILL DESKS Please rate us on iTunes and Spotify. If you all would share us too we would love it as it helps us a lot since we are grassroots gents at heart. 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 9: ALL-INCLUSIVE GUIDE TO NEAT HOW TO INCREASE NEAT TO MAINTAIN A LEAN PHYSIQUE 1. THE BENEFITS OF INCREASING NEAT 2. HOW TO INCREASE YOUR NEAT 3. OUR FAVORITE WAYS OF INCREASING NEAT SIMPLE WAYS TO INCREASE ENERGY EXPENDITURE DURING YOUR WORKDAY 4. SIMPLE WAYS TO INCREASE ENERGY EXPENDITURE DURING YOUR WORKDAY 5. DRAWBACKS OF HAVING LOW NEAT LEVELS 6. THE BENEFITS OF SITTING LESS NEXT WEEK Q&A BASED ON THIS EPISODE: Please rate us on iTunes and Spotify. If you all would share us too we would love it as it helps us a lot since we are grassroots gents at heart. 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/

This podcast episode discusses the importance of NEAT and physical activity in increasing TDEE and energy expenditure. They cover topics such as the impact of NEAT on energy expenditure, differences in NEAT between individuals, and how physical activity increases TDEE. They also touch on the importance of critical thinking in supplementation and strategies for increasing physical activity for sedentary jobs.

The podcast discusses increasing metabolism through training and muscle building, addressing common misconceptions about metabolism and emphasizing the importance of building muscle and maintaining an active lifestyle. It also explores the impact of supplementation and different types of training on resting metabolic rate. The hosts discuss managing inflammation during training, utilizing activity trackers for better habits, and express gratitude to the listeners.

CHASING CLARITY EPISODE 6  TITLE: WHAT "METABOLISM" REALLY MEANS  TOPICS 1. WHAT MOST PEOPLE THINK METABOLISM IS COMPARED TO WHAT IT REALLY IS 2. WHAT YOUR METABOLISM ENCOMPASSES AND MEASURES 3. FOUR COMPONENTS OF METABOLISM 4. BREAKDOWN OF EACH COMPONENT: 1. BMR 2. TEF 3. NEAT 4. EAT 5. DIFFERENCES IN THE CALORIES WE BURN PER DAY 6. DIFFERENCES IN METABOLIC RATE BETWEEN INDIVIDUALS 7. DIFFERENCES IN NEAT BETWEEN INDIVIDUALS 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/

Laurin Conlin, a participant in research involving calorie levels, joins the hosts in a Q&A. They discuss topics such as the primer phase in fat loss, strategies for managing hunger during a diet, reducing iron and adding copper for health benefits, caution in content posting, nutritional periodization, and the importance of quality over quantity in nutrition.

EPISODE 4: BRIDGING THE GAP BETWEEN THE RESEARCH LAB AND THE REAL WORLD WITH LAURIN CONLIN TOPICS: WEEKLY UPDATE INTRO TO OUR FIRST GUEST: LAURIN CONLIN, OWNER OF LOCOFIT FOLLOW UP QUESTION FROM THE AUDIENCE ON THE ACCURACY OF ACTIVITY TRACKER FROM LAST WEEK’S EPISODE INTRO TO TOPIC: IF YOU GO LOOKING IN THE RESEARCH YOU SEE A LOT OF WAYS TO MEASURE METABOLIC RATE. FROM DEXA MACHINES TO MATHEMATICAL EQUATIONS, THEN IN THE REAL WORLD WE HAVE DEVICES THAT SUPPOSEDLY LET YOU KNOW YOUR METABOLIC RATE TO NAME A FEW EX: LUMEN, BUT HOW DOES IT PLAY OUT IN RESEARCH AND THE REAL WORLD? HOW DO YOU MEASURE METABOLIC RATE AND DETERMINE MAINTENANCE CALORIES IN RESEARCH? HOW DO YOU DO THINGS DIFFERENTLY WHEN SETTING UP YOUR OWN CLIENTS’ HOW THE RESEARCH PLAYS OUT IN THE REAL WORLD? WHAT DID THE RESEARCH PROGRAMS THAT LAURIN CONLIN WAS A PART OF DO TO UNDERSTAND RESTING METABOLIC RATE AND BASAL METABOLIC RATE? WHAT DID THE RESEARCH LAURIN WAS A PART OF SHOW? HOW LONG WAS THE STUDY? HOW MANY PARTICIPATED? DO YOU THINK THAT THE WORD “DAMAGE” IS THROWN AROUND TOO MUCH? IF YOU COULD DO YOUR OWN STUDY LAURIN, WHAT WOULD YOU DO DIFFERENTLY? FOR EXAMPLE: HOW WOULD YOU DETERMINE BMR AND ACTIVITY? WHAT OTHER FACTORS WOULD YOU CONSIDER? WHAT DO YOU WISH WOULD CHANGE ABOUT OUR INDUSTRY BASED ON YOUR YEARS IN IT? WHERE CAN OUR AUDIENCE FIND YOU? 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 3: HOW TO DETERMINE YOUR MAINTENANCE CALORIE INTAKE SHOW LAYOUT: WEEKLY RECAP - OVERVIEW OF LAST WEEK’S EPISODE INTRO INTO THE TOPIC- Last week we discussed how prevalent it is for people to look towards online calorie calculators to determine how much they should be eating to reach their goals. We dug into the weeds of the research to set the stage for how knowing what you can do to help counter the fallacies they might give in terms of results. INTRO TO TODAY’S TOPIC - The concept of energy balance is really what we’re looking to determine off the bat when a client is coming to us TOPIC 1: HOW WE DETERMINE OUR CLIENTS' MAINTENANCE CALORIE INTAKES - We both take slightly different approaches to this so we can both share our preferred method. Gen pop, competitors, and the in-between with different approaches by Brandon and Jeff. TOPIC 2: TOP PRIORITIES OF NUTRITION WHEN DESIGNING A DIET - Confusion about food quality or quantity; which one do you focus on? - Brief overview of the hierarchy of nutrition - Does organic really matter? TOPIC 3: OTHER FACTORS WE CONSIDER WHEN DESIGNING A NUTRITION PLAN FOR A CLIENT ONCE WE’VE DETERMINED THEIR MAINTENANCE INTAKE -Discussion of the nuances of our own approaches such as micronutrients and individual characteristics we consider TOPIC 4: WHAT IS THE GOAL OF THE INITIAL PLAN - Setting up your clients for success - Striking balance; how do you achieve that? - Assessments of biofeedback to know where to go WRAP UP OF THE TOPIC FOR THIS WEEK Next week - Laurin Conlin from Team LocoFit will be joining us 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 #2 - Calorie Calculators: Why using them might be holding you back. WEEKLY RECAP INTRO INTO THE TOPIC- How prevalent it is for people to look towards online calorie calculators to determine how much they should be eating to reach their goals MAIN DRAWBACKS OF RELYING ON CALORIE CALCULATORS TO TELL YOU HOW MUCH YOU SHOULD BE EATING FIRST ISSUE: THEY USE EXTREMELY OUTDATED ESTIMATION EQUATIONS SECOND ISSUE: THEY DON'T TAKE INTO CONSIDERATION YOUR UNIQUE 5CHARACTERISTICS AND HISTORY THIRD ISSUE: THEY'RE EXTREMELY INACCURATE RESEARCH BEHIND THE INACCURACY OF THE MOST POPULAR ESTIMATION EQUATIONS USED THE ISSUE WITH USING CALORIE CALCULATORS WHEN YOU HAVE A HISTORY OF DIETING WHY ACTIVITY TRACKERS SHOULDN'T BE USED TO TRACK CALORIES BURNED WHY CALORIE CALCULATORS CANT REPLACE COACHES 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/