Chasing Clarity: Health & Fitness Podcast

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

Discover what defines a nutrition slip-up and why some struggle with consistency more than others. Hear a nonjudgmental coaching approach to overcoming off-plan moments. Learn practical strategies to troubleshoot common triggers and minimize future slip-ups, especially when dining out. Explore recovery steps after a weekend of indulgence and witness a real-life case study showcasing the power of meal prep. Get inspired to acknowledge mistakes, reset your mindset, and keep moving towards your health goals!

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.

Explore the battle between lean building and dirty bulking methods for muscle gain. Discover the nutritional hierarchy essential for growth and the common mistakes many make in their approach. Learn how energy balance impacts muscle synthesis and why a slight calorie surplus is key. Brandon explains the setbacks of dirty bulking, such as excess fat gain and metabolic issues. Plus, uncover the multiple benefits of a lean building strategy, promising more muscle for less fat while enhancing overall health.

EP. 94: BUILDING VERSUS CUTTING PHASES: THE BENEFITS OF GETTING OUT OF A MINDSET OF RESTRICTION & INTO A MINDSET OF ABUNDANCE & ADDITIONTOPICSINTRODUCTION TO THE TOPICWHY YOUR SUMMER BODY IS BUILT IN THE WINTERTHE BENEFITS OF GOING INTO A BUILDING PHASE TO IMPROVE YOUR LONG-TERM PHYSIQUE OUTCOMESTHE GOAL OF A BUILDING PHASEWHY WE WANT TO BE OUT OF A DEFICIT TO MAXIMIZE MUSCLE GAIN & WHY YOU’RE NOT GOING TO DIET YOUR WAY TO A MORE MUSCULAR PHYSIQUETHE BENEFIT OF GOING UP TO MAINTENANCE CALORIES & BEYOND FOR MUSCLE GAINWHY YOU WANT TO BE IN A SLIGHT SURPLUS TO MAXIMIZE MUSCLE GAINCOMPARING THE RATE OF MUSCLE GAIN VERSUS THE RATE OF FAT LOSSWHY SLOW & STEADY IS THE BEST APPROACH FOR FAT LOSS & MUSCLE GAINHOW EASY IT IS TO CUT FAT VERSUS GAIN MUSCLETHE IMPORTANCE OF BUILDING A FOUNDATION OF MUSCLEWHERE YOU CAN CONNECT WITH US:Follow 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