Chasing Clarity: Health & Fitness Podcast

EP. 105: THE SCIENCE OF FOOD CRAVINGS: FACTORS THAT DRIVE FOOD CRAVINGS & DEBUNKING COMMON MYTHS ABOUT CHOCOLATE CRAVINGSTOPICS:⁃ DEFINING A FOOD CRAVING⁃ THE DIFFERENCE BETWEEN HOMEOSTATIC HUNGER & CRAVINGS⁃ INCORRECT THEORIES AROUND THE CAUSES OF FOOD CRAVINGS⁃ THE FACTORS THAT DRIVE FOOD CRAVINGS⁃ HOW CRAVINGS IMPACT CALORIE INTAKE, BODY FAT LEVELS & BODY COMPOSITION⁃ HOW DIETING IMPACTS FOOD CRAVINGS⁃ THE RESEARCH ON HOW BEING IN A CALORIE DEFICIT INFLUENCES FOOD CRAVINGS⁃ WHY WE CRAVE CERTAIN FOODS MORE THAN OTHERS ⁃ WHICH FOODS TRIGGER THE MOST CRAVINGS⁃ THE BLISS POINT OF FOODWHERE 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. 104: HOW TO STOP OVEREATING & DERAILING YOUR BODY COMP PROGRESS IN THE PROCESS: TOP STRATEGIES FOR STICKING TO YOUR DIET & BREAKING THE HABIT OF OVEREATINGTOPICS⁃ INTRODUCTION TO THE TOPIC OF OVEREATING⁃ HOW TO BREAK THE HABIT OF OVEREATING⁃ STRATEGIES & TIPS TO HELP YOU STICK TO YOUR DIET & REDUCE THE LIKELIHOOD OF OVEREATING⁃ CREATE A CONSISTENT EATING PATTERN & MEAL SCHEDULE⁃ AVOID FASTING FOR LONG PERIODS OF TIME OR SKIPPING MEALS⁃ TRACK YOUR NUTRITION & CREATE A FOOD DIARY⁃ AVOID EATING IN A DISTRACTED MANNER⁃ INCORPORATE MINDFUL EATING INTO YOUR EATING ROUTINE⁃ SLOW DOWN YOUR EATING RATE⁃ MODIFY YOUR FOOD PALATABILITY⁃ REDUCE EXCESS FLAVOR VARIETY IN YOUR MEALS⁃ TIPS FOR REDUCING SNACKING BEHAVIORS⁃ STOP GIVING IN TO THE “WHAT THE HELL”EFFECT⁃ AVOID DICHOTOMOUS/BLACK & WHITE THINKING AROUND NUTRITION⁃ FIND NEW HOBBIES THAT FILL UP YOUR CUP⁃ MODIFY & IMPROVE YOUR FOOD ENVIRONMENTWHERE 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

Discover how stress, emotional eating, mindless eating, boredom, and sleep loss can impact your appetite, calorie intake, and body fat levels. Learn strategies to combat these lifestyle factors and optimize your well-being and physique goals.

Explore how your food environment impacts your eating behaviors and calorie intake, and learn practical tips to optimize your environment for easier fat loss dieting. Discover the influence of lifestyle factors on body composition goals, the challenges of navigating the modern food environment, and strategies to improve your food choices through proximity and access. Find out how to optimize your food environment to support improved body composition and overall health.

EP. 101: THE NUTRITIONAL FACTORS & DIETARY DECISIONS DRIVING YOU TO OVEREAT: THE HOW TO REDUCE OVEREATING SERIES PART 1TOPICS:⁃ INTRODUCTION TO THE TOPIC OVEREATING & WEIGHT GAIN⁃ WHAT IS OVEREATING & HOW COMMON IS IT?⁃ FACTORS THAT INCREASE OUR LIKELIHOOD OF OVEREATING & IMPACT OUR CALORIE INTAKE⁃ HOW FOOD SELECTION & DIET QUALITY IMPACT EATING BEHAVIORS & CALORIE INTAKE⁃ REASONS WHY EATING PROCESSED FOODS INCREASE OUR CALORIE INTAKE & LIKELIHOOD OF OVEREATING⁃ HOW FOOD PALATABILITY IMPACTS OUR EATING BEHAVIORS & DRIVE TO EAT⁃ THE SIGNIFICANT IMPACT EATING PROCESSED FOODS HAS ON OUR LIKELIHOOD TO OVEREAT & GAIN BODY FAT⁃ RESEARCH ON HOW PALATABLE FOODS INCREASE OUR CALORIE INTAKE & PROPENSITY FOR FAT GAIN⁃ HOW POOR FOOD CHOICES CAN INCREASE THE LIKELIHOOD OF OVEREATING DURING A FAT LOSS PHASEWHERE 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. 100: HOW TO CUT THROUGH THE BS IN AN AGE OF MISINFORMATION: CELEBRATING 100 EPISODES OF PROVIDING CLARITY ON COMPLEX TOPICS & INFORMATION DISSEMINATIONTOPICS:⁃ INTRODUCTION TO EPISODE 100⁃ UPDATE ON TRAINING, NUTRITION & LIFE⁃ THE GOAL OF THIS PODCAST & HOW WE’VE APPROACHED PROVIDING INFO OVER THE LAST 100 EPISODES⁃ WHY I AIM TO EMPOWER THROUGH EDUCATION RATHER THAN ENGAGE IN ARGUMENTS ON THE INTERNET⁃ OUR APPROACH TO INFORMATION DISSEMINATION⁃ THE HARM DONE BY MISINFORMATION & DISINFORMATION ON NUTRITION & FITNESS RELATED TOPICS⁃ HOW TO KNOW WHO TO TRUST & WHO IS AN EXPERT ON A TOPIC⁃ WHAT TO LOOK OUT FOR WHEN CONSUMING CONTENT ONLINEWHERE 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. 99: HOW TO GET BACK ON TRACK AFTER SLIPPING UP ON YOUR NUTRITIONTOPICS:⁃ INTRODUCTION⁃ DEFINING A SLIP UP⁃ WHY SOME INDIVIDUALS TEND TO SLIP UP ON THEIR NUTRITION MORE THAN OTHERS⁃ HOW I REACT TO CLIENTS GOING OFF PLAN⁃ WHAT TO DO AFTER A SLIP UP TO DETERMINE WHY IT HAPPENED & WHAT CAN BE LEARNED FROM IT MOVING FORWARD⁃ HOW TO TROUBLESHOOT SLIP UPS⁃ HOW TO MINIMIZE YOUR LIKELIHOOD OF SLIPPING UP ON YOUR DIET IN THE FUTURE⁃ HOW TO GET BACK ON TRACK AFTER A WEEKEND OF FALLING OFF⁃ CLIENT CASE STUDYWHERE 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

Explore the key reasons why muscle gain is hindered by common nutrition mistakes. Discover the importance of periodizing body composition goals and the necessity of a proper building phase. Learn how trying to stay lean year-round can sabotage growth and why a sufficient calorie surplus is vital. Avoid pitfalls like excessive cheat meals and the dangers of weekend overeating. Consistency and structured eating emerge as critical factors for successful muscle gain. Plus, hear a real-life success story that illustrates these principles in action!

EP. 97: CALORIE INTAKE FOR MUSCLE GAIN: COMPARING LARGE VERSUS SMALL SURPLUSES & THEIR EFFECTS ON MUSCLE GROWTH & FAT GAINTOPICS FOR THIS EPISODE:INTRO TO THE TOPICMISCONCEPTIONS AROUND CALORIE INTAKE FOR MUSCLE GAINRATE OF GAIN FOR MUSCLE GROWTH DURING A LEAN BUILDING PHASERESEARCH COMPARING FAST VERSUS SLOW RATES OF WEIGHT GAIN & THEIR EFFECTS ON MUSCLE GROWTHRESEARCH ON LARGE VERSUS MODERATE CALORIE SURPLUSES & THEIR EFFECTS ON MUSCLE & FAT GAINTHE MOST RECENT STUDY ON HOW CALORIE INTAKE IMPACTS MUSCLE GAIN BY HELMS ET AL.LEAN BUILDING PHASE CLIENT CASE STUDYWHERE 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

Guest Eric Helms, fitness expert and researcher, discusses the relationship between weight gain and rate of muscle gain. They cover the new weight gain study by Helms et al. and explore the impact of energy surpluses and deficits on lean mass accretion and fat gain. They also discuss the limitations of calculating lean mass gain and the importance of considering individual differences in research studies. Additionally, they explore the benefits of tracking progression in compound and isolation movements.