Chasing Clarity: Health & Fitness Podcast

TOPICS COVERED ON EP. 136:⁃ WHY YOU NEED TO CONSIDER THE MENTAL SIDE OF DIETING TO ATTAIN YOUR BEST PHYSIQUE⁃ STOP THINKING YOU NEED TO DO THIS ALL ON YOUR OWN⁃ HIRE A NUTRITION PROFESSIONAL TO GUIDE YOU THROUGH THE TRANSFORMATION PROCESS⁃ WHAT TO DO WHEN YOU’RE LACKING MOTIVATION⁃ RELY ON DISCIPLINE & FALL BACK ON YOUR HABITS RATHER THAN RELYING ON MOTIVATION & WILLPOWER⁃ CHASE CONSISTENCY & PROGRESS OVER PERFECTION⁃ CONSISTENT EFFORT IS THE CHEAT CODE TO GETTING LEAN & STAYING LEAN⁃ ACCEPT THAT PLATEAUS ARE APART OF THE PROCESS⁃ STOP EXPECTING LINEAR PROGRESS⁃ FOCUSING ON THE PROCESS WILL LEAD YOU TO BETTER RESULTS THAN FOCUSING ON THE OUTCOME⁃ REALIZE THAT FOR EVERY GOAL ATTAINED THERE WILL BE SACRIFICES THAT NEED TO BE MADE 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:⁃ INTRO TO THE TOPIC⁃ WHY WE GOT INTO BODYBUILDING⁃ THE MOST IMPORTANT LESSONS WE’VE TAKEN AWAY FROM BODYBUILDING & HAVE APPLIED TO LIFE⁃ LESSON 1: THE IMPORTANCE OF GOAL SETTING⁃ LESSON 2: FIND YOUR WHY FOR PURSUING YOUR GOALS & LET IT BE YOUR ANCHOR THROUGH THE HIGHS & LOWS OF THIS JOURNEY⁃ LESSON 3: FOCUS ON BECOMING PROCESS ORIENTED & PATIENT RATHER THAN OBSESSING OVER THE OUTCOME⁃ LESSON 4: THE PRINCIPLE OF PROGRESSIVE OVERLOAD APPLIES TO ALL ASPECTS OF LIFE, NOT JUST TRAINING: WE MUST CONTINUE CHALLENGING OURSELVES OVER TIME TO GROW⁃ LESSON 5: TESTING YOUR LIMITS IN THE GYM & TRAINING TO FAILURE SHOWS YOU HOW HARD YOU CAN PUSH & HOW FAR YOU CAN GO WHICH IS A QUALITY THAT CAN BE APPLIES TO OVERCOMING OBSTACLES OUTSIDE OF THE GYM 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 ON EP. 134:⁃ MY GOALS FOR THIS SUMMER & THIS FAT LOSS PHASE⁃ A RAW LOOK AT WHAT IT TOOK TO GET SHREDDED THIS SUMMER⁃ MY DESCENDING & DYNAMIC RATE OF FAT LOSS APPROACH⁃ DIGGING INTO PEAK WEEK⁃ WHAT IS PEAK WEEK?⁃ THE GOALS OF PEAK WEEK⁃ WHAT VARIABLES ARE MANIPULATED DURING PEAK WEEK⁃ HOW I PEAKED FOR MULTIPLE SHOOTS 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 IN EP. 133:⁃ DEFINITION OF STAGE SHREDDED⁃ WHAT BODY FAT PERCENTAGE DO MALES & FEMALES GET DOWN TO FOR STAGE?⁃ WHAT PHYSIOLOGICAL CHANGES OCCUR WHEN GETTING DOWN TO STAGE LEVELS OF CONDITIONING THAT YOU THINK INDIVIDUALS SHOULD BE AWARE OF?⁃ WHAT HAPPENS WHEN WE GET DOWN TO VERY LOW LEVELS OF BODY FAT⁃ LOW ENERGY AVAILABILITY & REDS⁃ THE CALORIC COST OF GETTING INTO SHREDDED CONDITION- YOU MAY NEED TO DIET ON VERY LOW CALORIE INTAKE⁃ THE BEST WAY TO GO ABOUT GETTING SHREDDED/STRATEGIES TO MANAGE THE COST OF GETTING SHREDDED⁃ RATE OF LOSS⁃ MAINTAIN A HIGH PROTEIN INTAKE⁃ NEW META-REGRESSION ON PROTEIN INTAKE DURING A DEFICIT 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 ON EP. 132: ⁃ ADDRESSING THE MOST COMMON CLAIM AROUND CHEAT MEALS⁃ DO CHEAT MEALS BOOST YOUR METABOLISM?⁃ THE METABOLIC HEALTH IMPACTS OF CHEAT MEALS 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 ON THIS WEEK'S EPISODE: ⁃ HOW DR. MIKE GOT INTO RESEARCHING METABOLIC FLEXIBILITY⁃ WHAT METABOLIC FLEXIBILITY IS & WHY IT’S IMPORTANT FOR BODY COMPOSITION & METABOLIC HEALTH?⁃ HOW WE CAN MEASURE & DETERMINE OUR DEGREE OF METABOLIC FLEXIBILITY⁃ THE VARIABILITY IN METABOLIC FLEXIBILITY BETWEEN INDIVIDUALS⁃ THE POTENTIAL DRAWBACKS OF BEING METABOLICALLY INFLEXIBLE⁃ HOW CARB RESTRICTION (KETO & CKD) IMPACTS CARBOHYDRATE METABOLISM & METABOLIC FLEXIBILITY⁃ THE BENEFIT OF IMPROVING AEROBIC FITNESS⁃ THE TOP TIPS & STRATEGIES FOR IMPROVING 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

TOPICS COVERED ON EP. 130: ⁃ WHAT IS A CHEAT MEAL⁃ THE PREVALENCE OF CHEAT MEALS⁃ THE MOST COMMON MISTAKE MANY MAKE THAT DERAILS THEIR FAT LOSS PROGRESS⁃ DRAWBACKS OF CHEAT MEALS⁃ DRAWBACK 1: CHEAT MEALS CAUSE PASSIVE OVERCONSUMPTION⁃ DRAWBACK 2: THE FOODS INCLUDED IN CHEAT MEALS HAVE BEEN SHOWN TO MASSIVELY INCREASE THE AMOUNT OF CALORIES YOU EAT & NEED TO EAT TO FEEL FULL⁃ DRAWBACK 3: CHEAT MEALS DERAIL BODY COMP PROGRESS⁃ DRAWBACK 4: CHEAT MEALS LIMIT FAT LOSS & ELONGATE THE TIME IT TAKES TO REACH YOUR DESIRED PHYSIQUE GOALS BY ERASING YOUR DEFICIT⁃ AN EXAMPLE OF HOW EASILY YOU CAN ERASE A DEFICIT WITH A CHEAT MEAL WHERE TO CONNECT WITH US: 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 Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning

TOPICS COVERED ON EP. 129:⁃ MISCONCEPTIONS AROUND EXERCISE AND APPETITE⁃ HOW EXERCISE ACTUALLY IMPROVES APPETITE REGULATION⁃ HOW DIFFERENT FORMS OF PHYSICAL ACTIVITY & EXERCISE IMPACT APPETITE⁃ THE PROFOUND BENEFITS OF WALKING THAT ARE OFTEN OVERLOOKED⁃ WALKING’S EFFECTS ON APPETITE⁃ CARDIO’S EFFECTS ON APPETITE⁃ RESISTANCE TRAINING’S EFFECTS ON APPETITE⁃ THE ACUTE EFFECT OF EXERCISE ON APPETITE⁃ THE EFFECT OF CHRONIC EXERCISE ON APPETITE WHERE TO CONNECT WITH US: 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 Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning

TOPICS COVERED ON EP. 128 OF CHASING CLARITY:⁃ INTRO TO THE TOPIC OF ACTIVITY & APPETITE REGULATION⁃ THE BIGGEST BOTTLENECK MANY ENCOUNTER IN THEIR QUEST TO GET LEAN & STAY LEAN⁃ HOW ENGAGING IN HIGHER LEVELS OF PHYSICAL ACTIVITY IMPROVES APPETITE REGULATION & HUNGER MANAGEMENT⁃ A REAL WORLD EXAMPLE OF THOSE WITH HIGHER ACTIVITY LEVELS REGULATING APPETITE BETTER & EATING MORE YET STAYING LEANER⁃ THE BENEFITS OF GETTING INTO A HIGH FLUX STATE VERSUS LOW FLUX STATE⁃ HIGH VERSUS LOW FLUX FOR APPETITE & BODY COMP MANAGEMENT WHERE TO CONNECT WITH US: 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 Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning Physique Collective Seminar Tickets:https://link.pipelinepro.co/widget/form/fKcgAI2L9mLIDPvCanMf

TOPICS COVERED ON EPISODE 127 OF THE CHASING CLARITY PODCAST: ⁃ INTRODUCTION TO THE HIGH FLUX LIFESTYLE & WHY I STARTED USING THIS APPROACH WITH MYSELF AND CLIENTS⁃ THE MAJOR ISSUE WITH THE WEIGHT LOSS & COACHING INDUSTRY TODAY⁃ DEFINING THE CONCEPT OF ENERGY FLUX AKA G-FLUX⁃ COMPARING & CONTRASTING A LOW ENERGY FLUX & HIGH ENERGY FLUX APPROACH DURING FAT LOSS & WEIGHT MAINTENANCE PHASES⁃ THE MOST COMMON TYPE OF CLIENT I INCREASE ENERGY FLUX WITH⁃ MY GOAL WHEN USING A HIGH ENERGY FLUX APPROACH⁃ THE RESEARCH BACKED BENEFITS OF BEING IN HIGH ENERGY FLUX⁃ BENEFIT 1: HIGH FLUX HELPS YOU GET LEAN MORE EFFICIENTLY & HELPS TO OFFSET METABOLIC ADAPTATION⁃ BENEFIT 2: HELPS YOU STAY LEANER FOR LONGER⁃ BENEFIT 3: UPREGULATES TDEE & METABOLIC FUNCTION WHERE TO CONNECT WITH US: 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 Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning Physique Collective Seminar Tickets:https://link.pipelinepro.co/widget/form/fKcgAI2L9mLIDPvCanMf