Chasing Clarity: Health & Fitness Podcast

EP. 79: COMBINING DIET & EXERCISE TO CREATE THE MOST EFFECTIVE DEFICIT FOR MAXIMIZING FAT LOSS & BODY RECOMPOSITION OUTCOMES TOPICS: WHAT’S MORE IMPORTANT TO FOCUS ON FOR IMPROVING OUR BODY COMPOSITION; DIET OR EXERCISE? NEW META-ANALYSIS ON THE BEST WAY TO LOSE FAT WHY SHOULD WE COMBINE DIET & EXERCISE DURING A FAT LOSS PHASE THE ROLE OF RESISTANCE TRAINING IN IMPROVING BODY COMPOSITI...

EP. 78: IS FRUIT INHERENTLY FATTENING? THE BENEFITS OF INCLUDING FRUIT & CARBS IN YOUR DIET, HIGH CARB VERSUS LOW CARB DIETS EFFECTS ON MUSCLE GAIN TOPICS: COMMON CLAIMS ABOUT FRUIT BEING INHERENTLY FATTENING DEBUNKING THE MYTH THAT FRUIT IS FATTENING THE BENEFITS OF INCLUDING FRUIT IN A FAT LOSS DIET THE HEALTH BENEFITS OF EATING FRUIT THE BENEFITS OF INCLUDING CARBS IN YOUR DIET HIGH CARB VE...

EP. 77: WHY CARBS & INSULIN DO NOT MAKE YOU FAT: DECONSTRUCTING THE COMMON CLAIMS REGARDING CARBS & FAT GAIN, INSULIN RESISTANCE & APPETITE REGULATION TOPICS: INTRODUCTION TO THE TOPIC OF CARBS & INSULIN & THE ISSUES CAUSED BY INCORRECT CLAIMS BEING MADE ABOUT THESE TOPICS COMMON MYTHS STATED ABOUT CARBS & INSULIN MYTH 1: CARBS CONTRIBUTE TO FAT GAIN AS THEY CAN BE EASILY C...

EP. 76: THE BEST MEAL FREQUENCY FOR MAXIMIZING MUSCLE GROWTH, FAT LOSS, SATIETY & HUNGER MANAGEMENT TOPICS: DEFINING MEAL FREQUENCY COMMON MYTHS AROUND MEAL FREQUENCY MYTH 1: EATING SMALL FREQUENT MEALS INCREASES YOUR METABOLISM MYTH 2: EATING MORE MEALS THROUGHOUT THE DAY IS BETTER FOR HUNGER MANAGEMENT MYTH 3: YOU NEED TO EAT 6 MEALS PER DAY TO MAXIMIZE MUSCLE GROWTH IS THERE AN OPTIMAL MEAL...

EP. 75: CREATING AN EFFECTIVE CALORIE DEFICIT THROUGH NUTRITION: THE BENEFITS OF PROTEIN DISTRIBUTION, MACRO TRACKING, MEAL PLANS & MEAL PREP TOPICS FOR TODAY’S SHOW: WHAT TO FOCUS ON DURING A FAT LOSS PHASE STEPS TO CREATING A NUTRITION PLAN FOR MAXIMIZING FAT LOSS STEP 1: FIND YOUR MAINTENANCE INTAKE STEP 2: CREATE A CALORIE DEFICIT NOT A NUTRIENT DEFICIT STEP 3: PRIORITIZE YOUR PROTEIN INTA...

EP. 74: THE BEST RATE OF LOSS TO MAXIMIZE BODY FAT LOSS, MUSCLE RETENTION & BODY COMP OUTCOMES: FAST VERSUS SLOW FAT LOSS, WEIGHT CYCLING & BODY RECOMP TOPICS: COMMON MISTAKES PEOPLE MAKE IN HOW THEY APPROACH FAT LOSS PHASES THAT, HOLD THEM BACK FROM ACHIEVING THEIR GOAL OF A LEAN MUSCULAR PHYSIQUE THE EFFECTS OF WEIGHT CYCLING & WHY YOU SHOULD AVOID THIS AT ALL COSTS WHY AGGRESSIVE DI...

EP. 73: MYTHS AROUND FAT LOSS, METABOLISM, WEIGHT REGAIN & DIETING THAT NEED TO DIE: DECONSTRUCTING COMMON FITNESS FALLACIES TOPICS: MYTH 1: DIETING FOR FAT LOSS IS ALL PHYSICAL MYTH 2: EXPERIENCING HUNGER DURING A DIET IS A BAD THING MYTH 3: HAVING A LOW METABOLIC RATE, AKA SLOW METABOLISM LIMITS YOUR ABILITY TO LOSE FAT MYTH 4: HAVING A LOW METABOLIC RATE INCREASES YOUR CHANCE OF GAINING WEI...

EP. 72: WEIGHT LOSS RESISTANCE: DOES METABOLIC ADAPTATION CAUSE WEIGHT LOSS RESISTANCE & PREDICT WEIGHT REGAIN? TOPICS: WHY ITS IMPORTANT TO DISCUSS THE PHYSIOLOGY AND PSYCHOLOGY OF WEIGHT LOSS WHO GENERALLY EXPERIENCES WEIGHT LOSS RESISTANCE COMMON CLAIMS AROUND METABOLIC ADAPTATION AND WEIGHT LOSS RESISTANCE DOES METABOLIC ADAPTATION CAUSE WEIGHT LOSS RESISTANCE? HOW MUCH DOES METABOLIC ADAP...

EP. 71: ERIC HELMS: BREAKING DOWN THE LATEST IN HYPERTROPHY TRAINING RESEARCH: TRAINING TO FAILURE, DELOADS & TRAINING FOR GLUTE GROWTH TOPICS:  ▪️INTRODUCTION TO THE TOPIC OF OPEN SCIENCE ▪️ DISCUSSING THE NEWEST META-REGRESSION ON THE DOSE RESPONSE RELATIONSHIP BETWEEN PROXIMITY TO FAILURE AND HYPERTROPHY- DO WE NEED TO TRAIN TO FAILURE TO MAXIMIZE MUSCLE GROWTH? ▪️ WHAT WAS DIFFERENT BETWEE...

EP. 70: IS METABOLIC ADAPTATION OR ADHERENCE TO BLAME FOR WEIGHT LOSS PLATEAUS? EXAMINING THE TRUE IMPACT OF ADAPTIVE THERMOGENESIS TOPICS: INTRO TO THE TOPIC OF METABOLIC ADAPTATION VERSUS ADHERENCE WHY PEOPLE THINK PLATEAUS OCCUR AS COMPARED TO WHAT IS REALLY THE CAUSE OF PLATEAUS WHAT IS THE EXPONENTIAL DECAY OF DIETARY ADHERENCE? RESEARCH THAT DISPROVES METABOLIC ADAPTATION BEING TO BLAME FOR...

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...

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...

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 L...

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...

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 I...

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 CREA...

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 H...

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 CO...

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...

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 STRES...

EP. 59: FACTORS THAT IMPACT SCALE WEIGHT FLUCTUATIONS & HOW TO SHIFT YOUR MINDSET ON WEIGH-INS TOPICS: COMMON THOUGHTS AND FEARS AROUND THE SCALE WHAT THE SCALE IS USEFUL FOR HOW TO USE THE SCALE FOR THE MOST ACCURATE DATA FACTORS THAT INFLUENCE OUR SCALE WEIGHT FLUCTUATIONS RESEARCH ON THE BENEFITS OF MORE FREQUENT AND CONSISTENT WEIGH-INS

EP. 58: ESSENTIAL COMPONENTS OF COACHING AN INTRODUCTION TO WHAT MAKES FOR A QUALITY COACH AND A QUALITY COACHING EXPERIENCE NEED TO HAVE KNOWLEDGE, AN ABILITY TO EDUCATE CLIENTS AND A DESIRE TO CONTINUE LEARNING THE ABILITY TO BE EMPATHETIC AND RELATE TO CLIENTS  HOW QUALITY COACHING INCREASES A CLIENT’S BELIEF IN THEMSELVES  THE IMPORTANCE OF PROVIDING OBJECTIVE FEEDBACK THE IMPORTANCE OF WALKIN...

CHASING CLARITY EP. 57: PCOS WITH JASON THEOBALD: HOW TO MANAGE PCOS THROUGH FUNCTIONAL NUTRITION, SUPPLEMENTATION & LIFESTYLE CHANGES TOPICS: INTRO AND WHY WE WANTED TO HAVE JASON ON THE SHOW WHAT IS PCOS AND HOW IS IT DIAGNOSED SIGNS, SYMPTOMS AND ISSUES CAUSED BY PCOS WHAT ARE THE FOUR MAIN TYPES OF PCOS AND WHAT ARE THE CAUSES OF EACH TYPE NUTRITION FOR PCOS HOW LOSING WEIGHT CAN IMPROVE P...

EP. 56: THE SKINNY ON SEMAGLUTIDE WITH JEFFREY SU: GLP-1 RECEPTOR AGONISTS, PROS AND CONS OF OZEMPIC & WEGOVY TOPICS: INTRO TO THE TOPIC OF GLP-1 WHAT ARE GLP-1 RECEPTOR AGONISTS AND HOW DO THEY WORK? DEEP DIVE INTO THE RESEARCH ON SEMAGLUTIDE- DIFFERENT FORMS, RESULTS, ETC. WHO IS SEMAGLUTIDE DESIGNED FOR? WHO WOULD NOT BE A GOOD CANDIDATE FOR SEMAGLUTIDE?  POTENTIAL SIDE EFFECTS, DRAWBACKS A...

EP. 55: TRAINING TALK: HYPERTROPHY PROGRESSION MODELS, EXERCISE ORDER, THE MIND MUSCLE CONNECTION & BFR TRAINING TOPICS: WHAT IS THE BEST PROGRESSION SCHEME FOR HYPERTROPHY? SHOULD WE AIM TO PROGRESS TRAINING VIA INCREASES IN LOAD OR REPS? HOW TO APPROACH EXERCISE ORDER WHEN PROGRAMMING EXPLAINING THE MIND MUSCLE CONNECTION AND WHEN TO FOCUS ON THE MIND MUSCLE CONNECTION BREAKING DOWN BLOOD FL...