Chasing Clarity: Health & Fitness Podcast

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 OVEREATING TOPICS ⁃ 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...

EP. 103: LIFESTYLE FACTORS LIMITING YOU FROM GETTING LEAN: HOW EMOTIONAL EATING, STRESS, MINDLESS EATING, BOREDOM, & SLEEP LOSS CAN INCREASE YOUR APPETITE, CALORIE INTAKE & BODY FAT LEVELS TOPICS FOR EPISODE 103: ⁃ INTRODUCTION TO THE LIFESTYLE FACTORS THAT ARE LIMITING YOU FROM GETTING LEAN AND STAYING LEAN ⁃ HOW ACUTE STRESS IMPACTS EATING BEHAVIORS, FOOD CHOICES & FOOD PREFERENCES ⁃...

EP. 102: HOW YOUR FOOD ENVIRONMENT IS LIMITING YOU FROM GETTING LEAN: TIPS TO IMPROVE YOUR ENVIRONMENT THAT WILL MAKE FAT LOSS DIETING EASIER TOPICS FOR EPISODE 102: ⁃ INTRODUCTION TO THE LIFESTYLE FACTORS THAT ARE LIMITING YOU FROM GETTING LEAN AND STAYING LEAN ⁃ WHAT IS THE FOOD ENVIRONMENT? ⁃ ISSUES WITH OUR MODERN FOOD ENVIRONMENT ⁃ HOW YOUR ENVIRONMENT IMPACTS YOUR EATING BEHAVIORS ⁃ FACTORS...

EP. 101: THE NUTRITIONAL FACTORS & DIETARY DECISIONS DRIVING YOU TO OVEREAT: THE HOW TO REDUCE OVEREATING SERIES PART 1 TOPICS: ⁃ 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 INT...

EP. 100: HOW TO CUT THROUGH THE BS IN AN AGE OF MISINFORMATION: CELEBRATING 100 EPISODES OF PROVIDING CLARITY ON COMPLEX TOPICS & INFORMATION DISSEMINATION TOPICS: ⁃ 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...

EP. 99: HOW TO GET BACK ON TRACK AFTER SLIPPING UP ON YOUR NUTRITION TOPICS: ⁃ 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...

EP. 98: TOP 10 NUTRITION MISTAKES THAT ARE MESSING UP YOUR MUSCLE GAIN GOALS & BUILDING PHASE PROGRESS TOPICS: THE INTENTION BEHIND GOING INTO A BUILDING PHASE WHY YOU SHOULD PERIODIZE YOUR BODY COMPOSITION GOALS TO MAXIMIZE YOUR PHYSIQUE PROGRESSION TOP NUTRITION MISTAKES MESSING UP YOUR MUSCLE GAIN PROGRESS MISTAKE 1: TRYING TO STAY TOO LEAN YEAR ROUND & NEVER GETTING OUT OF A DEFICIT DE...

EP. 97: CALORIE INTAKE FOR MUSCLE GAIN: COMPARING LARGE VERSUS SMALL SURPLUSES & THEIR EFFECTS ON MUSCLE GROWTH & FAT GAIN TOPICS FOR THIS EPISODE: INTRO TO THE TOPIC MISCONCEPTIONS AROUND CALORIE INTAKE FOR MUSCLE GAIN RATE OF GAIN FOR MUSCLE GROWTH DURING A LEAN BUILDING PHASE RESEARCH COMPARING FAST VERSUS SLOW RATES OF WEIGHT GAIN & THEIR EFFECTS ON MUSCLE GROWTH RESEARCH ON LARGE...

EPISODE 86 ERIC HELMS: THE RELATIONSHIP BETWEEN WEIGHT GAIN & RATE OF MUSCLE GAIN: IS AN ENERGY SURPLUS NEEDED TO MAXIMIZE MUSCLE GROWTH? TOPICS: INTRO TO THE EPISODE IS AN ENERGY SURPLUS NEEDED IN ORDER TO MAXIMIZE MUSCLE GAIN? WHAT PREVIOUS WORK LAID THE FOUNDATION FOR YOUR RECENTLY RELEASED WEIGHT GAIN STUDY? COVERING THE NEW WEIGHT GAIN STUDY BY HELMS ET AL. 2023 HOW TO TRACK MUSCLE GAIN P...

EP. 95: THE BENEFITS OF TAKING A LEAN BUILDING APPROACH VERSUS A DIRTY BULKING APPROACH FOR GAINING MUSCLE: THE OPTIMAL RATE OF GAIN FOR MUSCLE GROWTH TOPICS: RECAP OF LAST WEEK’S EPISODE INTRODUCTION TO THE TOPIC OF CALORIE INTAKE & RATE OF GAIN FOR MUSCLE GROWTH THE NUTRITIONAL HIERARCHY OF IMPORTANCE FOR MUSCLE GROWTH THE MOST COMMON MISTAKE MANY MAKE WHEN IT COMES TO HOW THEY APPROACH NUTR...

EP. 94: BUILDING VERSUS CUTTING PHASES: THE BENEFITS OF GETTING OUT OF A MINDSET OF RESTRICTION & INTO A MINDSET OF ABUNDANCE & ADDITION TOPICS INTRODUCTION TO THE TOPIC WHY YOUR SUMMER BODY IS BUILT IN THE WINTER THE BENEFITS OF GOING INTO A BUILDING PHASE TO IMPROVE YOUR LONG-TERM PHYSIQUE OUTCOMES THE GOAL OF A BUILDING PHASE WHY WE WANT TO BE OUT OF A DEFICIT TO MAXIMIZE MUSCLE GAIN &a...

EP. 93: DR. SCOTT STEVENSON: IS THERE AN UPPER LIMIT TO PROTEIN STIMULATED MUSCLE ANABOLISM? BREAKING DOWN THE RESEARCH ON PROTEIN INTAKE & MUSCLE PROTEIN SYNTHESIS TOPICS COVERED: ▪️INTRODUCTION TO THE TOPIC ▪️REVIEWING THE NEW PROTEIN STUDY MAKING HEADLINES REGARDING THERE BEING NO UPPER LIMIT TO THE ANABOLIC RESPONSE OF PROTEIN INGESTION- TROMMELEN ET AL. 2023 ▪️HOW ARE SOME OF THE FINDINGS...

EP. 92: NUTRITIONAL PERIODIZATION: HOW TO USE A PERIODIZED APPROACH TO NUTRITION TO POTENTIATE PROGRESS & PHYSIQUE DEVELOPMENT TOPICS: AN INTRODUCTION TO NUTRITIONAL PERIODIZATION DEFINING NUTRITIONAL PERIODIZATION THE BENEFIT OF PERIODIZING YOUR APPROACH TO NUTRITION HOW I USE NUTRITIONAL PERIODIZATION TO TRANSITION BETWEEN DIFFERENT GOAL SPECIFIC PHASES HOW AND WHY I USE NUTRITIONAL PERIODIZ...

EP. 91: THE PRE-FAT LOSS PRIMER PHASE: WHY A HEALTHY BODY IS A RESPONSIVE BODY/HOW TO PROMOTE METABOLIC RESTORATION, RECOVERY & RESILIENCE TOPICS: MY MISSION WITH COACHING & THE GOAL BEHIND MY HEALTH CENTRIC COACHING MODEL A COMMON SITUATION I ENCOUNTER WITH NEW CLIENTS WHO COME TO ME WHY A HEALTHIER BODY IS A MORE RESPONSIVE BODY WHAT IS A PRE-FAT LOSS PRIMER PHASE & WHY DO I USE THEM...

EP. 90: THE BENEFITS OF FUELING YOURSELF THROUGHOUT THE DAY: BREAKING DOWN THE DATA ON WITHIN DAY ENERGY AVAILABILITY, HOW FASTED TRAINING & FASTING IMPACTS MUSCLE GROWTH & THE BENEFITS OF EATING BREAKFAST TOPICS: INTRO TO TODAY’S TOPIC AROUND THE IMPORTANCE OF PROPERLY FUELING YOURSELF THE NEGATIVE EFFECTS OF SKIPPING MEALS & CREATING A STATE OF WITHIN DAY ENERGY DEFICIENCY WHY YOU WA...

EP. 89: WHY YOU NEED TO BREAK THE CYCLE OF CHRONIC DIETING TO SET YOURSELF UP FOR BETTER BODY COMPOSITION IN THE FUTURE TOPIC’S COVERED IN TODAY’S EPISODE: INTRODUCTION TO THIS TOPIC WHAT IS THE PURPOSE OF NUTRITION WHEN IT COMES TO BODY COMPOSITION IMPROVEMENT WHAT HABITS INCREASE THE RISK OF ENERGY DEFIENCY & DECREASED RESPONSIVENESS TO DIETING HABIT 1: BEING HYPERFOCUSED ON YOUR SCALE WEIGH...

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...

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 I...

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 CALOR...

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...

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:...

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 RECOMPI...

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 INDIV...

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