EP. 69: ADAPTIVE METABOLISMS & METABOLIC PHENOTYPES: SPENDTHRIFT VERSUS THRIFTY PHENOTYPES TOPICS: INTRODUCTION TO THE TOPIC OF ADAPTIVE METABOLISMS WHAT IS A METABOLIC PHENOTYPE? WHAT IS THE DIFFERENCE BETWEEN A SPENDTHRIFT AND THRIFTY PHENOTYPE? DOES HAVING A THRIFTY METABOLISM LEAD TO LESS SUCCESS IN A FAT LOSS PHASE AND A LOWER LIKELIHOOD OF LONG TERM WEIGHT LOSS MAINTENANCE? DO THOSE WITH A THRIFTY METABOLIC PHENOTYPE HAVE A LOWER TDEE WHEN EATING AT MAINTENANCE DUE TO HAVING A MORE ADAPTIVE METABOLISM? OUR OWN EXPERIENCE WITH DIFFERENT PHENOTYPES AND ADAPTIVE METABOLISMS

EP. 68: HOW YOUR CALORIE INTAKE IMPACTS THE AMOUNT OF CALORIES YOU BURN: HOW YOUR DIET INFLUENCES YOUR METABOLISM, ENERGY EXPENDITURE & NEAT WHY THE ENERGY BALANCE EQUATION IS DYNAMIC NOT STATIC HOW METABOLIC ADAPTATION WORKS IN BOTH DIRECTIONS HOW OUR CALORIE INTAKE IMPACTS THE AMOUNT OF CALORIES WE BURN THROUGH PHYSICAL ACTIVITY/HOW NEAT IS CHANGED IN A CALORIE SURPLUS AND A CALORIE DEFICIT THE VARIABILITY OF WEIGHT CHANGE IN RESPONSE TO SURPLUSES AND DEFICITS HOW DO MEN AND WOMEN DIFFER IN THEIR RESPONSE TO OVERFEEDING? HOW TO AVOID EXCESS WEIGHT GAIN AND MAKE FAT LOSS MORE EFFICIENT

EP. 67: 3500 CALORIE PER LB RULE: WHY THIS COMMONLY HELD BELIEF DOESN’T HOLD UP DURING A FAT LOSS PHASE & WHY WEIGHT LOSS IS NEVER LINEAR TOPICS: THE MISINTERPRETATION OF THE 3500 CALORIE RULE: WHAT IT REALLY REFERS TO AND HOW IT WAS CREATED WHY DOES THIS RULE NOT APPLY TO DIETING WHY YOUR WEIGHT LOSS IS NEVER LINEAR WHY FEMALES TEND TO LOSE WEIGHT SLOWER THAN MALES HOW MUCH WOULD YOU REALLY LOSE IF YOU SIMPLY REDUCED INTAKE BY 500 CALORIES PER DAY WHY YOU SHOULD FOCUS ON FAT LOSS NOT WEIGHT LOSS

EP. 66: UNRAVELING THE TRUTH ABOUT RESTAURANT MEALS & MENU ERRORS: HOW TO EAT OUT & STAY ON TRACK DURING A FAT LOSS PHASE TOPICS: INTRO TO THE TOPIC OF EATING OUT AT RESTAURANTS AND HOW IT LEADS TO MANY NOT ACHIEVING THE BODY COMPOSITION THEY DESIRE THE LINK BETWEEN INCREASED FREQUENCY OF EATING OUT, HIGHER CALORIE INTAKE AND WEIGHT GAIN THE MANY REASONS EATING OUT TOO OFTEN CAN STALL FAT LOSS WHY WE EAT MORE CALORIES WHEN EATING AT RESTAURANTS RESEARCH ON THE INACCURACY OF RESTAURANT MENUS SHOULD YOU TRACK WHEN GOING OUT TO EAT AND HOW TO GO ABOUT TRACKING MEALS OUT ADVICE ON HOW TO EAT OUT AND STAY ON TRACK DURING A FAT-LOSS PHASE 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 - youtube.com/relentlessforever

EP. 65: DIET QUALITY DEEP DIVE: HOW BEING TOO FLEXIBLE WITH FOOD SELECTION & DIET QUALITY HINDERS FAT LOSS & BODY COMPOSITION PROGRESS & LEADS TO FAT GAIN TOPICS: INTRODUCTION AS TO WHY BEING INTELLIGENT WITH YOUR FOOD SELECTION IS SO IMPORTANT HOW THE OVERALL QUALITY OF OUR DIET INFLUENCES OUR FAT LOSS AND METABOLIC HEALTH OUTCOMES DURING A DEFICIT PROCESSED FOODS VERSUS WHOLE FOODS IMPACT ON OUR BODY COMPOSITION, CALORIE INTAKE AND FAT LOSS EFFORTS REASONS AS TO WHY EATING PROCESSED FOODS INCREASES OUR CALORIE INTAKE IF WE FOCUS ON FOOD QUALITY DOES IT MATTER IF WE DIET ON HIGH CARBS OR LOW CARBS? 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 - youtube.com/relentlessforever

EP. 64: PROCESSED FOODS VERSUS WHOLE FOODS EFFECTS ON METABOLISM, CALORIE EXPENDITURE & METABOLIC HEALTH TOPICS: SHOCKING BODY COMP STATS THAT ARE ALL IMPACTED BY OUR NUTRITION HOW MUCH OF OUR DIET IS COMPOSED OF PROCESSED FOODS DEFINING THE DIFFERENT LEVELS OF FOOD PROCESSING AND DIFFERIENTING BETWEEN UNPROCESSED AND PROCESSED FOODS THE DRAWBACKS OF ULTRA PROCESSED FOODS ARE ALL CALORIES CREATED EQUAL WHEN IT COMES TO PROCESSED AND UNPROCESSED FOODS? PROCESSED FOODS VERSUS WHOLE FOODS AND THEIR IMPACT ON OUR METABOLISM AND ENERGY EXPENDITURE THE HEALTH EFFECTS OF ULTRA PROCESSED FOODS 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 - youtube.com/relentlessforever

EP. 63: OPTIMIZING YOUR SLEEP ROUTINE: NUTRITION, LIFESTYLE & SUPPLEMENT INTERVENTIONS FOR GETTING THE PERFECT NIGHT OF SLEEP TOPICS HOW IMPROVING OUR SLEEP CAN IMPROVE BODY COMPOSITION OUTCOMES THE 6 MAIN FACTORS THAT IMPACT OUR ABILITY TO GET TO SLEEP AND STAY ASLEEP LIGHT EXPOSURE NUTRITION TEMPERATURE ALCOHOL CAFFEINE EXERCISE TIPS TO ENSURE YOU GET A BETTER NIGHT OF SLEEP SUPPLEMENTS TO HELP WITH SLEEP 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 - youtube.com/relentlessforever

EP. 62: SLEEP LOSS & YOUR PHYSIQUE: HOW SLEEP LOSS AFFECTS APPETITE, FAT LOSS, BODY FAT ACCRUAL & METABOLIC RATE TOPICS: THE RELATIONSHIP BETWEEN STRESS AND SLEEP HOW SLEEP LOSS IMPACTS HUNGER AND SATIETY HORMONES AND APPETITE HOW SLEEP LOSS INFLUENCES OUR FOOD CRAVINGS, FOOD CHOICES AND DIETARY DECISIONS HOW SLEEP LOSS CAN LEAD TO INCREASED CALORIE INTAKE HOW SLEEP LOSS CAN IMPACT BODY COMPOSITION, BODY FAT LEVELS, METABOLIC RATE AND TDEE HOW POOR SLEEP CAN INCREASE BODY FAT GAIN 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 - youtube.com/relentlessforever

EP. 61 THE WHOOSH EFFECT & WEIGHT LOSS PLATEAUS: FAT LOSS MISTAKES THAT CAUSE STALLS TOPICS DEFINING A WEIGHT LOSS PLATEAU- WHAT IT IS AND WHAT IT ISNT HOW TO PROPERLY ASSESS A PLATEAU WHAT FACTORS CAN CAUSE YOU TO THINK YOU’RE PLATEAUED THE WHOOSH EFFECT THE PHYSIOLOGICAL AND PSYCHOLOGICAL CAUSES BEHIND A PLATEAU MOST COMMON MISTAKES THAT ACTUALLY CAUSE A WEIGHT LOSS PLATEAU 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 - youtube.com/relentlessforever

EP. 60: HOW STRESS CAN HINDER & MASK FAT LOSS & PHYSIQUE PROGRESS AN INTRODUCTION TO THE TOPIC OF STRESS THE MANY AREAS STRESS CAN AFFECT DURING A FAT LOSS PHASE HOW STRESS AND CORTISOL CAN MASK FAT LOSS PROGRESS THE IMPACT STRESS CAN HAVE ON OUR HUNGER HORMONES, APPETITE, FOOD CHOICES AND CALORIE INTAKE HOW STRESS IMPACTS METABOLISM HOW STRESS IMPACTS MUSCLE GROWTH AND RETENTION HOW STRESS IMPACTS TRAINING PERFORMANCE AND RECOVERY