EP. 89: WHY YOU NEED TO BREAK THE CYCLE OF CHRONIC DIETING TO SET YOURSELF UP FOR BETTER BODY COMPOSITION IN THE FUTURETOPIC’S COVERED IN TODAY’S EPISODE:INTRODUCTION TO THIS TOPICWHAT IS THE PURPOSE OF NUTRITION WHEN IT COMES TO BODY COMPOSITION IMPROVEMENTWHAT HABITS INCREASE THE RISK OF ENERGY DEFIENCY & DECREASED RESPONSIVENESS TO DIETINGHABIT 1: BEING HYPERFOCUSED ON YOUR SCALE WEIGHT AS THE BE-ALL END-ALL METRIC OF PROGRESSHABIT 2: GOING BETWEEN CYCLES OF UNDEREATING TO OVEREATINGHABIT 3: FOLLOWING FAD DIETSHABIT 4: ELIMINATING ENTIRE MACRONUTRIENT AND/OR FOOD GROUPS OUT OF YOUR DIETHOW LOW CARBOHYDRATE AVAILABILITY IMPACTS THYROID PRODUCTIONHABIT 5: SKIPPING MEALS & GOING EXTENDED PERIODS OF TIME WITHOUT EATING WHICH CAN RESULT IN WITHIN DAY ENERGY DEFICIENCYWHY YOU SHOULD BE PERIODIZING YOUR NUTRITION & PHYSIQUE GOALSWhere to find us and engage with usFollow Brandon on IG: https://www.instagram.com/brandondacruz_/Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblackFollow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning

EP. 88: THE DOWNSIDES OF CHRONIC UNDERFUELING & FREQUENT DIETING CYCLES THIS WEEK’S TOPICS: INTRODUCTION TO UNDERFUELING & WHY YOU SHOULD NOT ALWAYS BE DIETING THE PREVALANCE OF CHRONIC DIETING & UNDERFUELING THE NEGATIVE EFFECTS OF CHRONIC UNDERFUELING THE DIFFERENCE BETWEEN APPROPRIATE FUELING & UNDERFUELING HOW UNDERFUELING IMPACTS OUR METABOLISM HOW UNDERFUELING IMPACTS THYROID HORMONE PRODUCTION HOW UNDERFUELING IMPACTS BODY COMPOSITION & OUR ABILITY TO GAIN & MAINTAIN MUSCLE MASS HOW UNDERFUELING IMPACTS TRAINING PERFORMANCE HOW UNDERFUELING IMPACTS SEX HORMONE PRODUCTION, ENDOCRINE AND REPRODUCTIVE FUNCTION

EP. 87: MASTERING MACRO TRACKING: MACRO TRACKING TIPS TO HELP YOU AVOID COMMON MISTAKES TOPICS: WHY YOUR CALORIES & MACROS OFTEN DON’T MATCH ONE ANOTHER IN YOUR TRACKING APP COMMONLY MADE MACRO TRACKING MISTAKES MISTAKE 1: NOT COUNTING ALL CALORIE CONTAINING ITEMS THE MOST COMMON ITEMS THAT ARE TRACKED INCORRECTLY MISTAKE 2: MISESTIMATING ENERGY INTAKE MISTAKE 3: ONLY COUNTING NET CARBS WHAT IS THE DIFFERENCE BETWEEN NET CARBS AND TOTAL CARBS AND HOW SHOULD WE TRACK CARBS? MISTAKE 4: NOT TRACKING YOUR ALCOHOL INTAKE HOW TO TRACK ALCOHOL MISTAKE 5: EATING AT RESTAURANTS FAR TOO OFTEN HOW TO TRACK WHEN EATING OUT 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

EP. 86: NUTRITION TRACKING: THE BENEFITS OF TRACKING YOUR NUTRITION & HOW TO GET BETTER AT TRACKING TOPICS: AN INTRODUCTION TO NUTRITION TRACKING THE MOST COMMON MISTAKES MADE BY THOSE WHO DON’T TRACK THEIR NUTRITION WHY I ENCOURAGE NEW CLIENTS TO SPEND A PORTION OF TIME TRACKING THE BENEFITS OF TRACKING YOUR NUTRITION RESEARCH ON THE BENEFITS OF TRACKING YOUR NUTRITION HOW TO TRACK YOUR CALORIES & MACROS AN EXAMPLE OF HOW TO TRACK A FOOD ITEM 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. 85: ACTIVITY TRACKERS & FITNESS WEARABLES: HOW TO USE ACTIVITY DEVICES TO YOUR ADVANTAGE TO BETTER YOUR BODY COMP & HEALTH INTRO TO THE TOPIC OF ACTIVITY & FITNESS TRACKERS HOW MANY ARE MISUSING THIS ACTIVITY TRACKING TOOL WHY YOU SHOULDN’T EAT BACK THE CALORIES YOUR FITNESS TRACKER SAYS YOUVE BURNED THE ACCURACY OF FITNESS TRACKERS FOR ESTIMATING ENERGY EXPENDITURE WHY YOU SHOULDN’T PAY ATTENTION TO THE CALORIES BURNED FEATURE ON THESE TRACKERS WHAT METRICS CAN FITNESS TRACKERS MEASURE WELL? THE BENEFITS OF USING ACTIVITY & FITNESS TRACKERS HOW WE USE ACTIVITY & FITNESS TRACKERS

EP. 84: THE BODY RECOMP BLUEPRINT PART 2:TRAINING & LIFESTYLE OPTIMIZATION FOR RECOMPING INTRO TO TODAY’S TOPIC TRAINING FOR RECOMPING THE IMPORTANCE OF TRACKING YOUR TRAINING & LOGGING YOUR LIFTS IMPORTANT LIFESTYLE FACTORS FOR BODY RECOMPOSITION FACTOR 1: SLEEP & BODY RECOMP FACTOR 2: STRESS & BODY RECOMP MINDSET SHIFTS FOR RECOMP

EP. 83: HOW TO BUILD MUSCLE & LOSE FAT AT THE SAME TIME: THE BODY RECOMP BLUEPRINT PART 1: NUTRITION FOR RECOMPING INTRO TO THE NUTRITIONAL PRINCIPLES FOR BODY RECOMPOSITION THE NUMBER ONE NUTRITION MISCONCEPTION PERTAINING TO BODY RECOMP PRINCIPLE 1: CALORIE INTAKE FOR BODY RECOMP WHAT SIZE OF A DEFICIT CAN WE USE AND STILL GAIN MUSCLE? PRINCIPLE 2: PROTEIN INTAKE FOR BODY RECOMP PRINCIPLE 3: NUTRIENT TIMING FOR BODY RECOMP MISTAKES TO AVOID DURING A BODY RECOMP PHASE

EP. 82: BODY RECOMPOSITION: CAN TRAINED INDIVIDUALS LOSE FAT & BUILD MUSCLE? TOPICS: INTRO TO THE TOPIC OF BODY RECOMP WHAT IS BODY RECOMPOSITION? DEFINING THE 3 FORMS OF BODY RECOMPOSITION COMMON MISCONCEPTIONS ABOUT BODY RECOMPOSITION WHAT FACTORS INFLUENCE OUR LIKELIHOOD OF BEING ABLE TO RECOMP? WHO CAN RECOMP? CAN WELL-TRAINED INDIVIDUALS RECOMP? WHY WOMEN HAVE A HIGH LIKELIHOOD OF RECOMPINGWHO SHOULDN’T EXPECT TO RECOMP? RESEARCH ON BODY RECOMPOSITION

EP. 81: INDIVIDUALIZED TRAINING PROGRAM DESIGN: THE IMPORTANCE OF TAKING AN EVIDENCE-BASED & PERSONALIZED APPROACH TO PROGRAMMING TOPICS: INTRODUCTION TO THE TOPIC OF INDIVIDUALIZING TRAINING VARIABLES WHAT IS TRUE EVIDENCE-BASED COACHING? THE IMPORTANCE OF TAKING AN EVIDENCE-BASED YET INDIVIDUALIZED & PERSONALIZED APPROACH TO PROGRAM DESIGN HOW MUCH DOES MUSCLE GROWTH DIFFER BETWEEN INDIVIDUALS EXAMPLE OF HOW INDIVIDUALS MAY RESPOND DIFFERENTLY TO DIFFERENT TRAINING VOLUMES & TRAINING FREQUENCIES EXAMPLE OF HOW INDIVIDUALS MAY RESPOND DIFFERENTLY TO DIFFERENT LOADING ZONES & REP RANGES

EP. 80: DR. SCOTT STEVENSON: THE SCIENCE OF HYPERTROPHY TRAINING & INDIVIDUAL RESPONSES TO RESISTANCE TRAINING TOPICS  AN INTRODUCTION INTO THE TOPIC OF RESPONSE HETEROGENEITY  EXAMPLES OF HOW INDIVIDUALS RESPOND DIFFERENTLY TO TRAINING THAN THE GROUP ON AVERAGE  INDIVIDUAL RESPONSES TO REP RANGES  INDIVIDUAL RESPONSES TO DIFFERENT TRAINING FREQUENCIES AND TRAINING VOLUMES