Chasing Clarity: Health & Fitness Podcast

EP. 29 TOP DIETARY MISTAKES DERAILING YOUR FAT LOSS PROGRESS: HOW TO NAVIGATE THE DIFFICULTIES OF DIETING & AVOID COMMON MISTAKES TOPICS: ⁃ INTRO TO THE TOPIC OF THE TOP DIETARY MISTAKES DERAILING YOUR FAT LOSS PROGRESS ⁃ MISTAKE 1: INACCURATELY TRACKING CALORIE INTAKE ⁃ THE RESEARCH ON THE PREVALENCE OF MISREPORTING CALORIE INTAKE ⁃ MISTAKE 2: EATING OUT TOO OFTEN ⁃ MISTAKE 3: NOT PROPERLY PO...

EP. 28: HOW TO LOSE STUBBORN BODY FAT: THE PHYSIOLOGY OF FAT LOSS, THE SCIENCE OF FAT BURNERS & FASTED CARDIO TOPICS: 3 STEP PROCESS OF FAT LOSS- HOW BODY FAT IS BURNED HOW TO LOSE STUBBORN BODY FAT METHOD 1: SUSTAINED CALORIE DEFICIT METHOD 2: SPECIFIC SUPPLEMENTATION METHOD 3: FASTED CARDIO REFRAMING YOUR MINDSET ON STUBBORN FAT Where to find us and engage with us :) Follow Brandon on IG: ht...

EP 27: THE SCIENCE OF STUBBORN FAT: BREAKING DOWN BODY FAT, FAT STORAGE PATTERNS AND THE STAGES OF FAT LOSS TOPICS: DIFFERENT TYPES OF BODY FAT THE STAGES OF FAT LOSS- WHAT FAT WE LOSE FIRST IN A FAT LOSS PHASE THE SUBJECT OF STUBBORN BODY FAT BODY FAT DISTRIBUTION AND FAT STORAGE PATTERN DIFFERENCES BETWEEN MALES AND FEMALES  WHAT MAKES CERTAIN REGIONS OF FAT MORE STUBBORN THAN OTHERS?

TOPICS: INTRO TO THE EPISODE AND THE TOPIC OF FOOD PALATABILITY UNDERSTANDING THE HEDONIC REWARD OF FOOD WHY IS IT SO HARD FOR US TO MODERATE HYPER PALATABLE FOODS RESEARCH ON HOW FOOD PALABILITY IMPACTS OUR CALORIE INTAKE HOW HYPER PALATABLE FOODS HIJACK OUR APPETITE Where to find us and engage with us :) Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Follow Jeff on IG: https://w...

CHASING CLARITY EPISODE 25: THE IMPORTANCE OF FOOD QUALITY FOR FAT LOSS: HOW YOUR FOOD SELECTION IMPACTS YOUR ABILITY TO SUCCEED WITH YOUR DIET TOPICS: THE FOOD QUALITY VERSUS QUANTITY DEBATE; ISNT ENERGY BALANCE ALL THAT MATTERS THE IMPORTANCE OF FOOD QUALITY DURING A FAT LOSS PHASE THE MISTAKE MANY MAKE WITH THEIR FOOD CHOICES DURING A DIET HOW EFFECTIVE IS THE IFFYM APPROACH FOR FAT LOSS THE DO...

TOPICS: WHY HUNGER MANAGEMENT IS THE KEY TO SUCCEEDING IN A FAT LOSS PHASE TOP DIETARY ASPECTS TO CONSIDER DURING A DIET ENERGY DENSITY HOW ENERGY DENSITY IMPACTS CALORIE INTAKE SATIETY INDEX PALATABILITY FOOD PALATABILITY REWARD HYPOTHESIS 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/jeffunbreak...

EPISODE 23: POST-DIET REBOUND: WHY FAT REGAIN AND BODY FAT OVERSHOOTING IS SO COMMON AFTER A DIET TOPICS: HOW COMMON REGAINING FAT IS AFTER A DIETING PHASE WHAT IS THE BODY FAT OVERSHOOT EFFECT WHY WE’RE PRIMED FOR FAT TO REGAIN AFTER A DIET WHY THE IDEA OF THE POST-DIET ANABOLIC REBOUND IS INCORRECT HOW WE HELP CLIENTS AVOID THE POST-DIET REBOUND

EPISODE 22: MAXIMIZING MUSCLE RETENTION DURING A FAT LOSS PHASE TOPICS: WHY DOES MUSCLE LOSS OCCUR, AND WHAT SITUATIONS LEAVE US PREDISPOSED TOWARDS LOSING MUSCLE DURING A DIET WHY WE NEED TO FOCUS ON MUSCLE RETENTION WHEN DIETING THE IMPORTANCE OF PROTEIN DURING A DIET CARDIO CONSIDERATIONS FOR AVOIDING MUSCLE LOSS WHY STRESS MANAGEMENT AND SLEEP ARE ESSENTIAL FOR MAINTAINING MUSCLE HOW WE APPROA...

EPISODE 21: HOW TO ADJUST YOUR TRAINING PROGRAMMING AND VOLUME DURING A DIET:  A DEEP DIVE INTO ALL THINGS FAT LOSS PHASE TRAINING TOPICS: INTRO INTO FAT LOSS PHASE TRAINING TOP TRAINING MISTAKES MADE DURING A DIET NEW RESEARCH ON RESISTANCE TRAINING DURING A DEFICIT HOW WE APPROACH TRAINING DURING A DIET ADDITIONAL CONSIDERATIONS TO MAKE WHEN LOOKING AT TRAINING DURING A DIET Where to find u...

EPISODE 20: HOW TO APPROACH TRAINING DURING CONTEST PREP WITH JOHN JEWETT TOPICS: INTRO TO THE TOPIC OF TRAINING DURING CONTEST PREP MECHANISMS OF HYPERTROPHY THE MOST IMPORTANT MECHANISM OF HYPERTROPHY THAT WE NEED TO FOCUS ON METABOLIC TRAINING DURING A DIET HOW TO ADJUST TRAINING DURING PREP Where to find us and engage with us :) Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ F...

EPISODE 19: BODY COMP ASSESSMENTS: SHOULD YOU TRY TO MEASURE YOUR BODY FAT? TOPICS COVERED: INTRO TO THE TOPIC OF BODY COMP ASSESSMENTS AND BODY FAT TESTING BREAKDOWN OF EACH POPULAR BODY COMP ASSESSMENT METHOD BIA BODPOD DEXA HOW DIETING CAN IMPACT BODY COMP ASSESSMENT READINGS HOW TO MORE ACCURATELY MEASURE BODY FAT SHOULD WE TRY TO MEASURE OUR BODY FAT LEVELS? Where to find us and engage with u...

EPISODE 18: HOW TO LOSE BODY FAT, REGULATE APPETITE AND MANAGE HUNGER THROUGH ENERGY FLUX AND ACTIVITY TOPICS COVERED: THE MISCONCEPTION THAT EXERCISE INCREASES APPETITE THE CONCEPT OF ENERGY FLUX STATES OF ENERGY FLUX HOW ENERGY FLUX AND NEAT IMPACT OUR ABILITY TO REGULATE OUR BODY FAT LEVELS AND BODY COMPOSITION ENERGY FLUX AND PHYSICAL ACTIVITY’S ROLE IN APPETITE REGULATIONWhere to find us and...

EPISODE 17: WHAT FACTORS INFLUENCE OUR BODY FAT LEVELS: BODY FAT SET POINT, BODY FAT SETTLING POINTS, DUAL INTERVENTION MODEL AND LEAN BULKING WITH ERIC HELMS TOPICS: 1. MODELS AROUND BODY WEIGHT AND BODY FAT REGULATION INCLUDING: 2. BODY FAT SET POINT THEORY 3. BODY FAT SETTLING POINT THEORY 4. DUAL INTERVENTION MODEL 5. FACTORS THAT INFLUENCE OUR BODY FAT LEVELS 6. SPENDTHRIFT VERSUS THRIFTY MET...

EPISODE 16: METABOLISM MYTHS: METABOLIC DAMAGE, STARVATION MODE, METABOLISM AS WE AGE, DIFFERENCES IN METABOLISM BETWEEN MALES AND FEMALES TOPICS: WEEKLY RECAP 1. THE MYTH OF METABOLIC DAMAGE 2. DOES STARVATION MODE EXIST 3. DOES METABOLIC ADAPTATION LEAD TO WEIGHT REGAIN? 4. DOES METABOLISM CHANGE AS WE AGE 5. DO FEMALES HAVE SLOWER METABOLISMS THAN MALES? Please rate us on iTunes and Spotify. If...

EPISODE 15: METABOLIC ADAPTATION MASTERCLASS: ADAPTIVE THERMOGENESIS DEEP DIVE 1. WHAT IS METABOLIC ADAPTATION AND ADAPTIVE THERMOGENESIS 2. WHY UNDERSTANDING METABOLIC ADAPTATION IS IMPORTANT 3. 3 MAIN COMPONENTS IMPACTED BY METABOLIC ADAPTATION: 4. ENERGY EXPENDITURE CHANGES 5. HORMONAL CHANGES 6. MITOCHONDRIAL CHANGES 7. WHAT INFLUENCES HOW MUCH METABOLIC ADAPTATION WE EXPERIENCEPlease rate us...

EPISODE 14: PHYSIQUE ENHANCEMENT 101, FAST VERSUS SLOW FAT LOSS, PILLARS OF PHYSIQUE ENHANCEMENT WITH DR. BILL CAMPBELL WEEKLY CATCH UP TOPICS: - INTRO TO DR. CAMPBELL - PILLARS OF PHYSIQUE ENHANCEMENT - PROS AND CONS OF SLOW VERSUS FAST FAT LOSS - RECENT RAPID FAT LOSS STUDY - WHO ARE RAPID FAT LOSS PHASES APPROPRIATE FOR AND WHO ARE THEY NOT SUITED FOR - CAFFEINE’S EFFECTS ON FAT LOSS AND ENERGY...

EPISODE 13 LEVERAGING THE THERMIC EFFECT OF FOOD: HOW FOOD QUALITY, NUTRIENT TIMING, MEAL TIMING, INSULIN SENSITIVITY, AND BODY FAT LEVELS IMPACT TDEE WEEKLY CATCH UP 1. FACTORS THAT IMPACT TEF 2. HOW FOOD PROCESSING IMPACTS TEF. WHOLE FOODS VERSUS PROCESSED FOODS 3. HOW NUTRIENT AND MEAL TIMING IMPACTS TEF 4. THE IMPACT OF EATING BREAKFAST HAS ON YOUR TDEE 5. HOW INSULIN SENSITIVITY AND BODY FAT...

EPISODE 12: ALL THINGS METABOLISM, PROTEIN OVERFEEDING, AND DISTRIBUTION AND EVIDENCE-BASED NUTRITION WITH ALAN ARAGON EPISODE INTRO FOR OUR GUEST ALAN ARAGON  WEEKLY CATCH UP QUESTION TOPICS: 1. REASONS WHY PEOPLE HIT FAT LOSS PLATEAUS 2. DIET RESISTANCE/STARVATION MODE VERSUS MISREPORTING 3. ISSUES WITH PAPERS THAT PEOPLE USE TO REINFORCE THEIR BELIEF IN METABOLIC DAMAGE BEING REAL 4. PROTE...

EPISODE 11: HOW TO OPTIMIZE YOUR METABOLISM AND INCREASE YOUR TDEE THROUGH YOUR NUTRITION Weekly recap 1. HOW EATING MORE INCREASES OUR TDEE Total daily energy expenditure AND METABOLISM 2. THE THERMIC EFFECT OF FEEDING AND HOW DIFFERENT MACROS IMPACT OUR TDEE 3. HOW PROTEIN IMPACTS RMR AND TDEE Please rate us on iTunes and Spotify. If you all would share us too we would love it as it helps us a l...

EPISODE 10: THE SCIENCE BEHIND WEIGHTED VESTS, 10,000 STEPS PER DAY, EXERCISE SNACKS, TREADMILL DESKS AND EXERCISE RESISTANCEWEEKLY CATCH UP Q AND A 1. WHAT IS EXERCISE RESISTANCE? I HEARD YOU MENTION IT IN THE LAST PODCAST. 2. WHAT IF SOMEONE CANT GO FOR LONG WALKS THROUGHOUT THE COURSE OF THEIR WORK DAY?- I’m going to discuss exercise snacks- this is how I’m going to address your third question...

EPISODE 9: ALL-INCLUSIVE GUIDE TO NEAT HOW TO INCREASE NEAT TO MAINTAIN A LEAN PHYSIQUE 1. THE BENEFITS OF INCREASING NEAT 2. HOW TO INCREASE YOUR NEAT 3. OUR FAVORITE WAYS OF INCREASING NEAT SIMPLE WAYS TO INCREASE ENERGY EXPENDITURE DURING YOUR WORKDAY 4. SIMPLE WAYS TO INCREASE ENERGY EXPENDITURE DURING YOUR WORKDAY 5. DRAWBACKS OF HAVING LOW NEAT LEVELS 6. THE BENEFITS OF SITTING LESS NEXT WEE...

EPISODE 8 HOW TO INCREASE YOUR TDEE THROUGH NEAT AND PHYSICAL ACTIVITY TOPICS: OUR WEEKLY RECAP MAIN DISCUSSION POINTS 1. THE IMPORTANCE OF NEAT 2. THE SIGNIFICANT IMPACT NEAT PLAYS IN ENERGY EXPENDITURE 3. BMR VERSUS NEAT ON ENERGY EXPENDITURE 4. THE VARIABILITY OF NEAT BETWEEN INDIVIDUALS AND THE DIFFERENCES IN NEAT BETWEEN LEAN AND OBESE INDIVIDUALS 5. HOW PHYSICAL ACTIVITY/NEAT INCREASES TDEE...

TITLE: EPISODE 7: HOW TRAINING AND BUILDING MUSCLE INCREASES YOUR METABOLISM AND TDEE TOPICS: OUR LAST WEEK 1. WHAT METABOLISM IS AND WHAT IT’S MADE OF? (RECAP OF EPISODE 6) 2. THREE MAIN WAYS TO INCREASE YOUR METABOLIC RATE 3. HOW MUSCLE INCREASES METABOLIC RATE 4. HOW MUCH DOES TRAINING INCREASE RMR 5. HOW MUCH RESISTANCE TRAINING INCREASES TDEE 6. HOW MUCH AEROBIC TRAINING INCREASES TDEE 7. HOW...

CHASING CLARITY EPISODE 6  TITLE: WHAT "METABOLISM" REALLY MEANS  TOPICS 1. WHAT MOST PEOPLE THINK METABOLISM IS COMPARED TO WHAT IT REALLY IS 2. WHAT YOUR METABOLISM ENCOMPASSES AND MEASURES 3. FOUR COMPONENTS OF METABOLISM 4. BREAKDOWN OF EACH COMPONENT: 1. BMR 2. TEF 3. NEAT 4. EAT 5. DIFFERENCES IN THE CALORIES WE BURN PER DAY 6. DIFFERENCES IN METABOLIC RATE BETWEEN INDIVIDUALS 7. D...

EPISODE 5: PRIMER PHASES, MOST EFFECTIVE HUNGER HACKS, FOOD QUALITY VS FOOD QUANTITY, NUTRITIONAL PERIODIZATION, MICROS VS MACROS, IRON OVERLOAD, AND COPPER BENEFITS TOPICS: WEEKLY UPDATE INTRO TO TOPIC: We discussed over the last three episodes calorie calculators, tools to help you find your caloric levels depending on your goal, along with chatted with Laurin Conlin who participated in research...