Chasing Clarity: Health & Fitness Podcast

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 WEIGHT IN THE FUTURE MYTH 5: YOUR BASELINE METABOLIC RATE PREDICTS YOUR CHANCE OF WEIGHT REGAIN AFTER A DIET MYTH 6: INCREASES IN APPETITE FROM WEIGHT LOSS PREDICT YOUR LIKELIHOOD OF REGAINING WEIGHT POST-DIET MYTH 7: WOMEN ALWAYS HAVE SLOWER METABOLIC RATES THAN MEN MYTH 8: NO ONE SHOULD DIET ON LESS THAN 1200 CALORIES A DAY AT ANY POINT IN A FAT LOSS PHASE ***A bonus myth you have to listen to hear

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 ADAPTATION SLOW DOWN WEIGHT LOSS IN THOSE WITH AN ADAPTIVE/THRIFTY METABOLISM? DOES METABOLIC ADAPTATION PERSIST AFTER WE HAVE FINISHED A FAT LOSS PHASE? DOES THE DEGREE OF METABOLIC ADAPTATION WE EXPERIENCE PREDICT WEIGHT REGAIN?

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 BETWEEN THIS META-REGRESSION AND THE OTHER RECENT META-ANALYSES ON THE TOPIC OF TRAINING TO FAILURE ▪️ FINDINGS FROM THE NEW DELOAD STUDY - ARE DELOADS A WASTE OF TIME FOR HYPERTROPHY TRAINING? ▪️ NEW GLUTE TRAINING STUDY ON SQUATS VERSUS HIP THRUSTS FOR GLUTE GROWTH

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 A COMPLETE HAULT IN WEIGHT LOSS HOW MUCH OF A REDUCTION IN ENERGY EXPENDITURE DOES METABOLIC ADAPTATION CAUSE AS COMPARED TO HOW MUCH OF AN INCREASE WE SEE IN CALORIE INTAKE FROM COMPENSATORY EATING? HOW LONG WOULD WE NEED TO BE IN A DEFICIT FOR METABOLIC ADAPTATION TO BE THE CAUSE FOR A WEIGHT LOSS PLATEAU WHY ADHERENCE AND CONSISTENCY ARE THE MOST IMPORTANT FACTORS FOR SUCCESSFUL FAT LOSS?

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 A THRIFTY METABOLIC PHENOTYPE HAVE A LOWER TDEE WHEN EATING AT MAINTENANCE DUE TO HAVING A MORE ADAPTIVE METABOLISM? OUR OWN EXPERIENCE WITH DIFFERENT PHENOTYPES AND ADAPTIVE METABOLISMS

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 THE VARIABILITY OF WEIGHT CHANGE IN RESPONSE TO SURPLUSES AND DEFICITS HOW DO MEN AND WOMEN DIFFER IN THEIR RESPONSE TO OVERFEEDING? HOW TO AVOID EXCESS WEIGHT GAIN AND MAKE FAT LOSS MORE EFFICIENT

Dive into the misconceptions surrounding the 3,500 calorie rule, from its origins to why it falters during dieting. Discover how weight loss isn't linear and why women often lose weight at a slower pace than men. Learn about the pitfalls of crash diets that mislead by promoting rapid weight loss over fat loss. Explore the importance of focusing on body composition rather than just scale numbers, emphasizing the role of protein and resistance training for effective fat loss.

Discover how frequent restaurant dining can derail your fat-loss goals. The discussion dives into the reasons behind higher calorie intake when eating out, like hyper-palatable foods and oversized portions. Learn about the shocking inaccuracies in restaurant menu calorie counts and how they can mislead your diet efforts. The hosts provide valuable tips on tracking meals, planning ahead, and making smarter food choices. Small swaps can make a big impact—don't miss these practical strategies to enjoy dining out while staying on track!

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 IMPACT ON OUR BODY COMPOSITION, CALORIE INTAKE AND FAT LOSS EFFORTS REASONS AS TO WHY EATING PROCESSED FOODS INCREASES OUR CALORIE INTAKE IF WE FOCUS ON FOOD QUALITY DOES IT MATTER IF WE DIET ON HIGH CARBS OR LOW CARBS? 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 - youtube.com/relentlessforever

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 CREATED EQUAL WHEN IT COMES TO PROCESSED AND UNPROCESSED FOODS? PROCESSED FOODS VERSUS WHOLE FOODS AND THEIR IMPACT ON OUR METABOLISM AND ENERGY EXPENDITURE THE HEALTH EFFECTS OF ULTRA PROCESSED FOODS 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 - youtube.com/relentlessforever