Chasing Clarity: Health & Fitness Podcast

Dr. Scott Stevenson, an exercise and nutrition researcher focused on muscle protein synthesis, dives into the latest protein intake research. He discusses the Trommelen et al. study, challenging the myth that there's an upper limit to protein's anabolic effects. Scott clarifies misinterpretations about protein dosing and explains the muscle-full effect. The conversation covers the nuances between whey and whole foods, highlighting how meal timing and distribution can significantly impact muscle growth. Prepare to rethink your protein strategy!

This podcast explores nutritional periodization and how it can be used to enhance progress and physique development. Topics include transitioning between goal-specific phases, practicing eating at maintenance during fat loss, improving body composition progress through periodization, and the benefits of running a maintenance phase.

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 WITH CLIENTS WHO HAVE THE GOAL OF LOSING BODY FAT WHO WOULD BENEFIT FROM DOING A PRIMER PHASE THE GOALS OF A PRIMER PHASE THE BENEFITS OF DOING A PRIMER PHASE BEFORE A FAT LOSS PHASE CLIENT PRIMER PHASE CASE STUDY WHY YOU WANT TO COAX THE BODY NOT FORCE IT 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/jeffunbreakableblack Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning

Explore the importance of properly fueling yourself throughout the day, the negative effects of skipping meals, the drawbacks of resistance training in a fasted state, the impact of fasting on fat loss and muscle retention, and the benefits of eating breakfast. Highlight the importance of protein-centered pre-workout fueling, the negative impacts of low energy availability and fasting on training and hormone levels, and the drawbacks of skipping breakfast on physical activity and training performance.

EP. 89: WHY YOU NEED TO BREAK THE CYCLE OF CHRONIC DIETING TO SET YOURSELF UP FOR BETTER BODY COMPOSITION IN THE FUTURETOPIC’S COVERED IN TODAY’S EPISODE:INTRODUCTION TO THIS TOPICWHAT IS THE PURPOSE OF NUTRITION WHEN IT COMES TO BODY COMPOSITION IMPROVEMENTWHAT HABITS INCREASE THE RISK OF ENERGY DEFIENCY & DECREASED RESPONSIVENESS TO DIETINGHABIT 1: BEING HYPERFOCUSED ON YOUR SCALE WEIGHT AS THE BE-ALL END-ALL METRIC OF PROGRESSHABIT 2: GOING BETWEEN CYCLES OF UNDEREATING TO OVEREATINGHABIT 3: FOLLOWING FAD DIETSHABIT 4: ELIMINATING ENTIRE MACRONUTRIENT AND/OR FOOD GROUPS OUT OF YOUR DIETHOW LOW CARBOHYDRATE AVAILABILITY IMPACTS THYROID PRODUCTIONHABIT 5: SKIPPING MEALS & GOING EXTENDED PERIODS OF TIME WITHOUT EATING WHICH CAN RESULT IN WITHIN DAY ENERGY DEFICIENCYWHY YOU SHOULD BE PERIODIZING YOUR NUTRITION & PHYSIQUE GOALSWhere to find us and engage with usFollow 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

A deep dive into the harms of chronic underfueling and nonstop dieting cycles. Covers how persistent calorie restriction wrecks metabolism, thyroid function, and muscle-building potential. Talks about performance losses, hormonal and reproductive consequences, and why sometimes eating more is the smart move. Highlights prevalence, research findings, and when maintenance fueling is wiser than another cut.

Discover why your calories and macros might not align in tracking apps. Learn about common mistakes, including overlooking calorie-containing items and misestimating energy intake. Uncover the difference between net and total carbs for more accurate tracking. Explore how to properly account for alcohol calories and navigate restaurant menus where calorie counts often mislead. Get practical strategies for successful tracking, whether at home or dining out!

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 CALORIES & MACROS AN EXAMPLE OF HOW TO TRACK A FOOD ITEM 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/jeffunbreakableblack Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning Follow Relentless Forever on IG: https://www.instagram.com/relentless.forever/

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’T PAY ATTENTION TO THE CALORIES BURNED FEATURE ON THESE TRACKERS WHAT METRICS CAN FITNESS TRACKERS MEASURE WELL? THE BENEFITS OF USING ACTIVITY & FITNESS TRACKERS HOW WE USE ACTIVITY & FITNESS TRACKERS

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