Chasing Clarity: Health & Fitness Podcast

Discover the top nutrition mistake that could be sabotaging your fat loss journey. The discussion dives into the frequent issues of underreporting and inaccurately tracking calorie intake, revealing just how much we can underestimate what we consume. Learn about the hidden habits that most people neglect, like mindless snacking and overlooked liquid calories, that can hinder weight loss. New research sheds light on the inaccuracies of self-reported food intake, making precise tracking more crucial than ever for dieting success.

Explore the vital role of protein in a fat loss phase and how it influences muscle preservation. Discover evidence highlighting the increase in protein requirements when in a calorie deficit and its effects on muscle protein synthesis. Brandon breaks down recent research that shows higher protein intake leads to better outcomes for maintaining lean mass. Practical tips for protein targets and the synergy between resistance training and dietary protein are also discussed. It's all about maximizing results while dieting!

TOPICS:⁃ INTRODUCTION TO THE SHOW⁃ WHAT IS NUTRIENT TIMING & PERI-WORKOUT NUTRITION?⁃ PRE-WORKOUT NUTRITION⁃ WHAT MACROS SHOULD BE PRIORITIZED PRIOR TO TRAINING?⁃ WHAT ARE THE BENEFITS OF PRE-WORKOUT FUELING?⁃ EVIDENCE ON PRE-WORKOUT NUTRITION⁃ INTRA-WORKOu UT NUTRITION⁃ WHAT’RE THE BENEFITS OF USING AN INTRA-WORKOUT DRINK?⁃ HOW INTRA-WORKOUT CARBS INFLUENCE CORTISOL LEVELS⁃ EVIDENCE ON INTRA-WORKOUT CARBS⁃ CARB MOUTH RINSING RESEARCH⁃ POST-WORKOUT NUTRITION⁃ RESEARCH ON THE BENEFITS OF NUTRIENT TIMING & USING PRE & POST WORKOUT NUTRITION TO OPTIMIZE MUSCLE GAIN OUTCOMES⁃ NUTRITIONAL NIHILISM- DISMANTLING THE CRITICISMS OF NUTRIENT AND WHY ALTHOUGH IT MAY NOT BE NECESSARY IT IS BENEFICIALWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon’s Website: https://www.brandondacruzfit.com

TOPICS:⁃ WHAT IS MENSTRUAL CYCLE SYNCING⁃ THE MAIN LIMITATIONS OF THIS APPROACH⁃ LIMITATION 1: USES THE TEXTBOOK 28 DAY MENSTRUAL CYCLE WHICH MANY WOMEN DO NOT HAVE⁃ LIMITATION 2: THE THEORY BEHIND WHY WOMEN SHOULDN’T TRAIN INTENSELY IN THEIR LUTEAL PHASE IS BASED ON MECHANISTIC DATA IN RODENTS NOT OUTCOME DATA IN HUMANS⁃ LIMITATION 3: SEX HORMONE FLUCTUATIONS ACROSS THE CYCLE OFTEN DO NOT SIGNIFICANTLY IMPACT PERFORMANCE⁃ DOES MENSTRUAL CYCLE PHASE INFLUENCE TRAINING ADAPTATIONS⁃ THE EVIDENCE AGAINST MENSTRUAL CYCLE SYNCED TRAINING⁃ THE DRAWBACKS OF MENSTRUAL CYCLE SYNCING⁃ WHY I USE AUTOREGULATION PRINCIPLES AROUND MY FEMALE CLIENTS MENSTRUAL CYCLES RATHER THAN PRE-PROGRAMMED MENSTRUAL CYCLE SYNCING APPROACHES WHERE TO CONNECT WITH ME: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry Brandon’s Website: https://www.brandondacruzfit.com

TOPICS:⁃ RIDICULOUS TRENDS, APPROACHES, PROTOCOLS & FRAGILITY NARRATIVES THAT ARE TARGETED AT WOMEN⁃ MENSTRUAL CYCLE SYNCING⁃ BODY COMPOSITION CHANGES DURING THE MENOPAUSE TRANSITION⁃ AUTOPHAGY & FASTING⁃ CARNIVORE DIET WHERE TO CONNECT WITH ME: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry Brandon’s Website: https://www.brandondacruzfit.com

TOPICS COVERED:⁃ NUTRITION FOR METABOLIC FLEXIBILITY⁃ HOW YOUR DIET & HORMONES IMPACT WHAT MACROS YOU USE FOR ENERGY & YOUR DEGREE OF METABOLIC FLEXIBILITY⁃ STRATEGIES FOR IMPROVING METABOLIC FLEXIBILITY, PERFORMANCE & BODY COMPOSITION PROGRESS⁃ STRATEGY 1: USE CALORIE & CYCLING TO IMPROVE METABOLIC FLEXIBILITY, PERFORMANCE & FAT LOSS⁃ STRATEGY 2: USE NUTRIENT TIMING TO FUEL FOR THE WORK YOU’RE DOING⁃ STRATEGY 3: ENGAGE IN MULTIPLE FORMS OF EXERCISE TO ENHANCE METABOLIC FLEXIBILITY & INSULIN SENSITIVITY⁃ STRATEGY 4: DO AEROBIC WORK & FASTED CARDIO FOR BETTER METABOLIC FLEXIBILITY⁃ STRATEGY 5: DIAL IN SLEEP FOR GREATER INSULIN SENSITIVITY & METABOLIC FLEXIBILITY WHERE TO CONNECT WITH ME: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry Brandon’s Website: https://www.brandondacruzfit.com

Discover the concept of metabolic flexibility and its impact on body composition and training performance. Learn how efficiently switching between fats and carbs for energy can optimize your health. Dive into the differences between fat burning and fat loss, and understand the risks associated with metabolic inflexibility, including insulin resistance. Current stats on metabolic health highlight the urgency of this issue, making it clear why improving metabolic flexibility is key for overall well-being.

TOPICS COVERED:⁃ BIGGEST MISTAKES MANY MAKE WHEN IT COMES TO FEMALE PED USE⁃ WHY ANAVAR SHOULD NOT BE YOUR FIRST CYCLE AS A FEMALE⁃ WHAT CONTRIBUTES MOST TO VIRILIZATION; DOSE OR DURATION?⁃ THE BENEFITS OF ESTROGEN⁃ THE POTENTIAL DRAWBACKS OF CRUSHING ESTRADIOL⁃ WHAT TO FOCUS ON WHEN LOOKING TO REGAIN YOUR CYCLE POST-CONTEST⁃ HRT CONSIDERATIONS FOR WOMEN⁃ TRT FOR WOMEN⁃ GH FOR WOMEN⁃ SEX DIFFERENCES BETWEEN MEN & WOMEN IN TERMS OF GH RESPONSE WHERE TO CONNECT WITH ME: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry Brandon’s Website: https://www.brandondacruzfit.com

Discover the crucial principle of progressive overload and how it drives muscle growth. Explore the key training variables to maximize gains and differentiate between casual working out and goal-oriented training. Learn about various progression models and the debate over the best methods for hypertrophy, including whether to add weight or increase reps. Uncover the importance of adopting a proactive mindset towards progression and the factors that influence your gym performance!

TOPICS:⁃ WHAT IS GLUTEN⁃ HOW COMMON IS CELIAC DISEASE & NON-CELIAC GLUTEN SENSITIVITY⁃ RESEARCH ON THE PREVALENCE OF INDIVIDUALS MISDIAGNOSING THEMSELVES WITH NON-CELIAC GLUTEN SENSITIVITY⁃ WHAT IS THE PREVALENCE OF IBS⁃ WHAT ARE FODMAPS⁃ MANY MISATTRIBUTE THE SYMPTOMS THEY GET FROM EATING FODMAPS & BLAME GLUTEN FOR THOSE SYMPTOMS⁃ DETERMINING IF YOUR GI ISSUES ARE DUE TO NCGS OR IBS/FODMAP INTOLERANCES WHERE TO CONNECT WITH ME: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry Brandon’s Website: https://www.brandondacruzfit.com