EP. 115: CARDIO & METABOLISM: HOW AEROBIC TRAINING BOOSTS YOUR METABOLIC RATE & TDEE TOPICS FOR THIS WEEK’S SHOW:⁃ INTRO TO THE TOPIC OF CARDIO & METABOLISM⁃ HOW CARDIO INCREASES METABOLIC RATE & TDEE⁃ RESEARCH ON CARDIO’S EFFECTS ON METABOLIC RATE⁃ HIIT VERSUS STEADY STATE CARDIO FOR INCREASING ENERGY EXPENDITURE & FAT LOSSWHERE TO CONNECT WITH US:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFollow Jeff on IG: https://www/instagram.com/jeffunbreakableblackFollow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning

EP. 114: TRAINING YOUR METABOLISM: HOW BUILDING MUSCLE INCREASES YOUR METABOLIC RATE & TDEETOPICS FOR THIS WEEK’S SHOW:⁃ INTRODUCTION TO THE TOPIC OF TRAINING YOUR METABOLISM⁃ THE ROLE THAT MUSCLE PLAYS IN OUR METABOLIC RATE & TDEE⁃ EXAMPLES OF HOW BUILDING MUSCLE INCREASES METABOLIC RATE & TDEE⁃ STRATEGIES FOR INCREASING YOUR METABOLIC RATE & TDEE⁃ RESEARCH LOOKING AT RESISTANCE TRAINING’S EFFECTS ON METABOLIC RATE & TDEEWHERE TO CONNECT WITH US:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFollow Jeff on IG: https://www/instagram.com/jeffunbreakableblackFollow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning

EP. 113: HOW TO BUILD & MAINTAIN YOUR METABOLISM: NUTRITIONAL STRATEGIES FOR INCREASING YOUR TDEETOPICS:⁃ DEFINING METABOLISM & TDEE⁃ NUTRITIONAL STRATEGIES FOR BUILDING & MAINTAINING YOUR METABOLISM⁃ STRATEGY #1: PROPERLY FUELING YOURSELF⁃ STRATEGY #2: HIGH PROTEIN DIET⁃ STRATEGY #3: WHOLE FOODS BASED DIETWHERE TO CONNECT WITH US:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFollow Jeff on IG: https://www/instagram.com/jeffunbreakableblackFollow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning

EP. 112: SPOT REDUCTION: IS IT POSSIBLE TO LOSE BODY FAT IN SPECIFIC AREAS?TOPICS:⁃ AN INTRODUCTION TO SPOT REDUCTION⁃ THE THEORY BEHIND SPOT REDUCTION⁃ RECENT RESEARCH THAT HAS FOUND SPOT REDUCTION TO OCCUR⁃ HOW TO APPLY THIS INFORMATION PRACTICALLYWHERE TO CONNECT WITH US:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFollow Jeff on IG: https://www/instagram.com/jeffunbreakableblackFollow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning

EP. 111: THE SCIENCE OF STUBBORN BODY FAT: HOW TO LOSE STUBBORN FAT THROUGH DIET, EXERCISE & STRATEGIC SUPPLEMENTATIONTOPICS:⁃ AN INTRODUCTION TO STUBBORN BODY FAT⁃ WHY ARE SOME AREAS MORE DIFFICULT TO LOSE FAT FROM THAN OTHERS⁃ THE DIFFERENCES IN BODY FAT STORAGE PATTERNS BETWEEN MEN & WOMEN⁃ WHAT PROCESSES DO WE HAVE TO GO THROUGH TO LOSE BODY FAT?⁃ THE 3 STRATEGIES WE CAN USE TO LOSE STUBBORN BODY FAT⁃ STRATEGY 1: MAINTAINING A CONSISTENT CALORIE DEFICIT⁃ STRATEGY 2: EXERCISE⁃ STRATEGY 3: SPECIFIC SUPPLEMENTATIONWHERE TO CONNECT WITH US:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFollow Jeff on IG: https://www/instagram.com/jeffunbreakableblackFollow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning

EP. 110: PRE-FAT LOSS CHECK LIST: THE HABITS YOU NEED TO HAVE IN PLACE TO BE READY FOR YOUR NEXT FAT LOSS PHASETOPICS:⁃ INTRO TO THE PRE-FAT LOSS CHECK LIST⁃ THE 5 MAIN HABITS YOU NEED TO HAVE DIALED IN PRIOR TO YOUR NEXT DIET TO BE ABLE TO EFFECTIVELY DROP BODY FAT⁃ HABIT #1: NUTRITION TRACKING⁃ HABIT #2: REGULAR EATING SCHEDULE & SUFFICIENT DAILY PROTEIN INTAKE⁃ HABIT #3: PROGRESSIVE RESISTANCE TRAINING TO BUILD MUSCLE⁃ HABIT #4: STEPS & PHYSICAL ACTIVITY⁃ HABIT #5: ADEQUATE SLEEP & STRESS MANAGEMENTWHERE TO CONNECT WITH US:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFollow Jeff on IG: https://www/instagram.com/jeffunbreakableblackFollow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning

EP. 109: ARE YOU REALLY READY TO DIET? HOW TO KNOW IF YOU’RE IN THE RIGHT PLACE PHYSICALLY & MENTALLY TO ENTER A FAT LOSS PHASE TOPICS: ⁃ INTRO TO THE TOPIC OF HOW TO KNOW IF YOU’RE READY FOR A FAT LOSS PHASE ⁃ THE PHYSICAL & PHYSIOLOGICAL FACTORS THAT NEED TO BE CONSIDERED PRIOR TO ENTERING A DIET TO KNOW IF YOU’RE READY TO EFFECTIVELY LOSE BODY FAT ⁃ THE MENTAL & PSYCHOLOGICAL FACTORS THAT NEED TO BE CONSIDERED PRIOR TO ENTERING A DIET TO KNOW IF YOU’RE READY TO EFFECTIVELY LOSE BODY FAT ⁃ HOW WE DETERMINE IF A CLIENT IS READY FOR A FAT LOSS PHASE WHERE TO CONNECT WITH US: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning

Exploring the physical and mental readiness for entering a fat loss phase, discussing factors to consider. Examining the addictive qualities of highly processed foods and their impact on overeating behaviors. Delving into the evolutionary perspectives on modern diet and food processing, highlighting the challenges posed by processed foods. Investigating the addictive attributes of processed foods compared to natural whole foods, discussing the development of the Yale Food Addiction Scale and behavioral elements associated with overeating. Exploring strategies to minimize food addiction through awareness of eating cues and intentional meal preparation.

EP. 108: THE PROS OF SEMAGLUTIDE & GLP-1 WITH JASON THEOBALDTOPICS:INTRO TO THE TOPIC OF SEMAGLUTIDE & THE PHYSIOLOGY OF GLP-1: HOW DOES ENDOGENOUS GLP-1 WORK?THE PHARMACEUTICAL SIDE OF GLP-1: HOW DO THESE GLP-1 RA’S WORK?WHAT IS OUR PERSONAL EXPERIENCE & OPINIONS ON SEMAGLUTIDE? HOW HAVE THESE CHANGED?WHAT’RE THE BENEFITS OF SEMAGLUTIDE?AUDIENCE Q&AWHAT’RE THE SIDE EFFECTS OF TAKING SEMAGLUTIDE?HOW CAN WE MINIMIZE THE SIDE EFFECTS OF SEMAGLUTIDE?DOES EVERYONE RESPOND TO SEMAGLUTIDE?DOES SEMAGLUTIDE HAVE ANY METABOLIC EFFECTS OUTSIDE OF JUST MAKING SOMEONE EAT LESS?ARE THERE NATURAL WAYS TO INCREASE GLP-1?WHERE TO CONNECT WITH US:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFollow Jeff on IG: https://www/instagram.com/jeffunbreakableblackFollow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning

EP. 107: THE SCIENCE OF FOOD ADDICITION: CAN CERTAIN FOODS REALLY BE ADDICTIVE? NEW RESEARCH ON HOW HIGHLY PROCESSED FOODS CAN BE CONSIDERED ADDICTIVE SUBSTANCESTOPICS:⁃ CAN FOOD REALLY BE ADDICTIVE?⁃ DEFINING FOOD ADDICTION⁃ THE PROPERTIES IN FOODS THAT INCREASE THEIR LIKELIHOOD OF CAUSING ADDICTIVE-LIKE EATING BEHAVIORS⁃ HOW IS FOOD ADDICTION IDENTIFIED? THE YALE FOOD ADDICTION SCALE⁃ NEW RESEARCH ON WHY HIGHLY PROCESSED FOODS CAN BE CONSIDERED ADDICTIVE SUBSTANCES BASED ON SCIENTIFIC CRITERIA⁃ COMMON FOODS THAT HAVE BEEN FOUND TO CAUSE ADDICTIVE-LIKE BEHAVIORS & SYMPTOMS⁃ TIPS ON HOW TO MINIMIZE YOUR CONSUMPTION OF ADDICTIVE FOODSWHERE TO CONNECT WITH US:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFollow Jeff on IG: https://www/instagram.com/jeffunbreakableblackFollow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning