Chasing Clarity: Health & Fitness Podcast

Saturated fat is one of the most controversial topics in nutrition and one of the most misunderstood. In this episode of the Chasing Clarity Podcast, I'm joined by Alan Flanagan and Danny Lennon of Sigma Nutrition Radio to break down what the science actually says about saturated fat, LDL cholesterol and heart disease.PART 1: WHAT SATURATED FAT DOES TO BLOOD LIPIDS⁃ WHY METABOLIC WARD STUDIES ARE THE GOLD STANDARD FOR ISOLATING SATURATED FAT'S EFFECTS⁃ SUBSTITUTION ANALYSES — WHAT HAPPENS WHEN SATURATED FAT IS REPLACED WITH UNSATURATED FAT⁃ THE KEYS EQUATION & IMPORTANCE OF THE P:S RATIOPART 2: SATURATED FAT & HEART DISEASE RISK⁃ WHAT THE SEVEN COUNTRIES STUDY ACTUALLY FOUND & HOW IT'S BEEN MISREPRESENTED⁃ RCT EVIDENCE LINKING SFA REDUCTION TO LOWER CHD RISK⁃ PUBLIC HEALTH OUTCOMES: THE FINNISH DIET-HEART SUCCESS STORY⁃ THRESHOLDS FOR SATURATED FAT INTAKEPART 3: PRACTICAL APPLICATION⁃ MOST EFFECTIVE DIETARY STRATEGIES FOR IMPROVING LIPIDS⁃ SIMPLE FOOD SWAPS TO REDUCE SFA & INCREASE UNSATURATED FATS⁃ MOST COMMON MYTHS DEBUNKEDWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon's Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon's Website: https://www.brandondacruzfit.com

Before you jump into another Fat Loss Phase, you need to ask yourself one important question: Is your body actually ready to respond?In today's episode, I'm breaking down one of the most overlooked but essential phases I use with clients before we ever touch a calorie deficit, The Primer Phase.This is the strategic “pre-fat loss” phase where we focus on rebuilding your body's internal health, restoring biofeedback and laying the foundation for sustainable results that actually stick.TOPICS COVERED IN THIS EPISODE:⁃ WHY JUMPING STRAIGHT INTO A FAT LOSS PHASE OFTEN LEADS TO BURNOUT, PLATEAUS & REBOUNDS⁃ THE TWO MOST COMMON CLIENT PROFILES I SEE: CHRONIC DIETERS & THE OVERFED YET UNDERNOURISHED⁃ THE CONCEPT BEHIND “A HEALTHY BODY IS A RESPONSIVE BODY” & HOW IT UNDERPINS MY COACHING MODEL⁃ WHAT A PRIMER PHASE IS & WHY I USE IT AS “THE DIET BEFORE THE DIET”⁃ THE METABOLIC, HORMONAL & BEHAVIORAL DYSFUNCTIONS THAT MAKE FAT LOSS HARDER THAN IT SHOULD BE⁃ WHY DIETING IS A STRESSOR & HOW THE PRIMER PHASE HELPS THE BODY BETTER ADAPT TO IT⁃ WHO BENEFITS MOST FROM A PRIMER PHASE (7+ CLIENT TYPES EXPLAINED IN DETAIL)⁃ THE TOP 8 GOALS I FOCUS ON DURING THE PRIMER PHASE⁃ CLIENT CASE STUDY⁃ WHY FAT LOSS NEEDS TO BE COAXED THROUGH PROPER PREPARATION, NOT FORCED THROUGH RESTRICTION⁃ HOW THE PRIMER PHASE FITS INTO THE BIGGER PICTURE OF LONG-TERM PHYSIQUE TRANSFORMATIONWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon's Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon's Website: https://www.brandondacruzfit.com

In this episode, I'm joined by my client IFBB Pro Karlen Crouch to walk you through her journey from burnout to balance.After years of contest prep, chronic dieting and getting stage-lean year after year, Karlen came to me in a state of severe metabolic adaptation, hormonal disruption and adrenal dysfunction.Together, we took a health-first, periodized approach to restore her physiology and today, at 41, she's in the best shape of her life both physically and hormonally.We dive into the toll of low energy availability, the importance of strategic recovery phases, the power of maintenance and how a well-executed Fat Loss Phase after restoring health can lead to lasting results.TOPICS:⁃ THE HIDDEN COST OF CHRONIC DIETING & CONTEST PREP⁃ WHAT METABOLIC ADAPTATION REALLY IS⁃ RED-S & THE IMPACT OF LOW ENERGY AVAILABILITY ON WOMEN'S HEALTH⁃ UNDERSTANDING ADRENAL DYSFUNCTION & CORTISOL DYSREGULATION⁃ BIOFEEDBACK RED FLAGS: WHEN YOUR BODY STOPS RESPONDING⁃ HOW WE REVERSED YEARS OF STRESS, LOW ENERGY & HORMONAL BURNOUT⁃ WHY MAINTENANCE PHASES ARE ESSENTIAL FOR LONG-TERM PROGRESS⁃ STRATEGIC RECOVERY: INSIDE KARLEN'S POST-SHOW REBOUND PLAN⁃ HOW TO USE MAINTENANCE TO IMPROVE TRAINING, FLEXIBILITY & RESULTS⁃ KARLEN'S FAT LOSS SUCCESS AT 41: LEANER, STRONGER, HEALTHIER⁃ TRUE BODY RECOMPOSITION AS AN ADVANCED TRAINEE⁃ CREATING A SUSTAINABLE PHYSIQUE WITHOUT SACRIFICING HEALTH⁃ ADVICE FOR WOMEN STUCK IN THE CHRONIC DIETING CYCLEWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon's Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon's Website: https://www.brandondacruzfit.com

TOPICS:⁃ WHAT NUTRITIONAL PERIODIZATION IS & HOW SCIENCE DEFINES IT⁃ WHY NUTRITION SHOULD BE PERIODIZED JUST LIKE TRAINING⁃ THE BENEFITS OF A STRUCTURED, PHASE-BASED APPROACH TO PHYSIQUE TRANSFORMATION⁃ HOW I DESIGN GOAL-SPECIFIC PHASES TO DRIVE LONG-TERM RESULTS⁃ WHY STAYING IN ONE PHASE (LIKE FAT LOSS) TOO LONG STALLS PROGRESS⁃ MY PERIODIZED COACHING FRAMEWORK: PRIMER → FAT LOSS → METABOLIC RESTORATION → MAINTENANCE → LEAN BUILDING → REPEAT⁃ HOW I TRANSITION CLIENTS BETWEEN PHASES TO MAXIMIZE RESPONSIVENESS⁃ HOW I APPLY NUTRITIONAL PERIODIZATION WITHIN A FAT LOSS PHASE USING REFEEDS, DEFICIT DELOAD & HIGH DAYS⁃ THE IMPORTANCE OF PRACTICING EATING AT MAINTENANCE BEFORE A FAT LOSS PHASE ENDS⁃ HOW TO USE METABOLIC RESTORATION PHASES TO AVOID REBOUND WEIGHT GAIN⁃ HOW NUTRITIONAL PERIODIZATION BUILDS A MORE RESPONSIVE, RESILIENT & RESULTS-DRIVEN BODYWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon's Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon's Website: https://www.brandondacruzfit.com

PODCAST TOPICS: THE CONSTRAINED MODEL OF ENERGY EXPENDITUREINTRODUCTION TO THE CONSTRAINED MODEL• Overview of Pontzer's theory and Burn• Why this model gained popularity• Common misinterpretations of the modelCONSTRAINED VS ADDITIVE MODEL OF ENERGY EXPENDITURE• Definitions and key differences• Origins of the theory (Pontzer's 2012 Hadza study)• Why these models matter for fat loss and real-world coachingLIMITATIONS OF THE HADZA DATAMETABOLIC SCOPE & MAXIMUM SUSTAINABLE ENERGY EXPENDITURE• What metabolic scope is and how it's calculatedTHE RESEARCH USED TO “SUPPORT” CONSTRAINED ENERGY CLAIMS• Why these studies don't prove that exercise is ineffective for weight lossEXERCISE-ONLY STUDIES THAT SHOW SIGNIFICANT FAT LOSSCOMPONENTS OF THE CONSTRAINED MODEL THAT ARE OFTEN OVERLOOKED• How constraint is influenced by:• Energy balance (deficit vs surplus)• Body size, BMI, and adiposity• Why the constrained model doesn't apply equally to all populationsPHYSIOLOGICAL LIMITS TO METABOLIC ADAPTATION• Why RMR can't drop indefinitely (and doesn't drop 49%)FINAL THOUGHTS: WHERE THE CONSTRAINED MODEL GOES WRONG• The issue isn't that the model is invalid—it's that it's misapplied• Most people aren't exercising enough to hit the constraint• The practical takeaway: move more, fuel smarter and don't dismiss exercise as ineffectiveWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon's Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon's Website: https://www.brandondacruzfit.com

A Health-Centric Coaching Model: Why a Healthy Body Is a Responsive BodyIn this solo episode, I'm pulling back the curtain on the exact coaching model I use to help clients look, feel and perform at their best not just temporarily, but for the long haul.After 15+ years in the fitness industry, I've come to one undeniable truth:A HEALTHY BODY IS A RESPONSIVE BODYThis episode breaks down the seven high-priority principles I use to build transformations that actually last from optimizing internal health and metabolism to designing periodized training and nutrition plans that align with your goals, lifestyle and physiology.If you've been spinning your wheels or feel like your body isn't responding the way it should, this one's for you.TOPICS:⁃ WHY HEALTH IS THE FOUNDATION FOR BODY COMPOSITION CHANGE- WHY A HEALTHY BODY IS A RESPONSIVE BODY⁃ THE FRAMEWORK BEHIND MY HEALTH CENTRIC COACHING MODEL⁃ MY HIGH PRIORITY PRINCIPLES FOR HEALTH & BODY COMPOSITION CHANGE⁃ BUILDING OUT A NUTRIENT DENSE DIET⁃ USING NUTRITIONAL PERIODIZATION & GOAL SPECIFIC PHASES TO HELP CLIENTS MAXIMIZE THEIR BODY COMPOSITION OVER TIME IN A WAY THEY CAN MAINTAIN THE RESULTS THEY ACHIEVE⁃ PRIMING THE BODY TO RESPOND BETTER WITH A PRIMER PHASE⁃ IMPROVING METABOLIC HEALTH, METABOLIC FLEXIBILITY & INSULIN SENSITIVITY⁃ PROGRESSIVE RESISTANCE TRAINING⁃ ENCOURAGING A HIGH ENERGY FLUX LIFESTYLE⁃ SLEEP OPTIMIZATION & STRESS MANAGEMENTWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon's Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon's Website: https://www.brandondacruzfit.com

In this solo episode, Brandon DaCruz, accredited nutritionist and online physique coach pulls back the curtain and walks you through the personal journey, career path and coaching philosophy that have shaped his work over the past 15+ years in the fitness industry.You'll hear the story behind how Brandon went from under-fueling as a young athlete to becoming a nationally published fitness model, corporate sports nutrition executive and high-level coach who's helped over 1,100 clients improve their physiques, performance, and overall health.Brandon shares why he left the security of a successful corporate career to coach full-time, the type of clients he works best with and what truly drives his passion for helping others. This episode is more than a bio, it's a window into the deeper mission behind his coaching: using evidence-informed, health-centric methods to transform not just bodies, but lives.If you're someone who values longevity, sustainability, and individualized attention in your health and fitness journey, this episode will give you a clear view of what Brandon's coaching is all about.TOPICS:⁃ WHO I AM/REINTRODUCING MYSELF⁃ MY PERSONAL JOURNEY INTO FITNESS & COACHING⁃ MY EVOLUTION FROM PERSONAL TRAINER TO SUPPLEMENT INDUSTRY EXECUTIVE TO FULL-TIME COACH⁃ WHY I CHOSE TO LEAVE CORPORATE AMERICA TO PURSUE COACHING FULL-TIME⁃ THE SACRIFICES, DISCIPLINE & WORK ETHIC BEHIND BUILDING A COACHING BUSINESS⁃ THE WHY BEHIND MY DESIRE TO HELP OTHERS⁃ MY MISSION IN COACHING⁃ WHY PHYSIQUE GOALS ARE BEST ACHIEVED THROUGH HEALTH-FIRST STRATEGIES⁃ THE WIDE RANGE OF CLIENTS I WORK WITH & WHAT THEY ALL HAVE IN COMMONWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon's Website: https://www.brandondacruzfit.com

TOPICS:⁃ DEFINING NUTRIENT INSUFFICIENCY⁃ WHAT DO WE ACTUALLY MEAN BY NUTRIENT INSUFFICIENCY & HOW IS IT DIFFERENT FROM FULL-BLOWN DEFICIENCY?⁃ WHY ARE WE SEEING SUCH WIDESPREAD INADEQUACY IN ESSENTIAL VITAMINS & MINERALS EVEN AMONG ACTIVE INDIVIDUALS?⁃ WHAT ARE SOME OF THE TOP MICRONUTRIENTS ATHLETES TEND TO FALL SHORT ON & WHY?⁃ LIFESTYLE FACTORS THAT WORSEN THESE NUTRIENT INSUFFICIENCIES⁃ WHAT IS THE IMPACT OF POOR SLEEP ON DIET QUALITY & THE NUTRIENT DENSITY OF THE DIET?⁃ WHAT ROLE DOES STRESS PLAY IN MICRONUTRIENT STATUS?WHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon's Website: https://www.brandondacruzfit.com

TOPICS:⁃ WHAT IS RESTING METABOLIC RATE (RMR)?⁃ SCIENTIFIC RESEARCH ON SEX-BASED DIFFERENCES IN RMR⁃ WHY MEN BURN MORE CALORIES AT REST⁃ DEBUNKING THE “FEMININE METABOLISM” MYTH⁃ THE ROLE OF LEAN MASS IN INFLUENCING RMR⁃ HOW TO PRACTICALLY INFLUENCE YOUR RMRWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon's Website: https://www.brandondacruzfit.com

TOPICS:⁃ HOW STUBBORN BODY FAT DIFFERS BETWEEN SEXES⁃ WHY IT'S HARDER TO LOSE FAT IN CERTAIN REGIONS THAN OTHERS⁃ HOW BETA & ALPHA ADRENERIC RECEPTORS INFLUENCE FAT BREAKDOWN & FAT LOSS⁃ THE ROLE CATECHOLAMINES PLAY IN THE FAT LOSS PROCESS⁃ THE SCIENCE OF STUBBORN BODY FAT⁃ HOW BLOOD FLOW INFLUENCES LIPOLYSIS & FAT LOSS⁃ HOW DIFFERENCES IN HORMONES BETWEEN SEXES INFLUENCES FAT STORAGE & FAT LOSSWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon's Website: https://www.brandondacruzfit.com

TOPICS:⁃ INTRO TO A NEW PODCAST SERIES⁃ THE DIFFERENT TYPES OF FAT WE CARRY⁃ SEX DIFFERENCES IN BODY FAT DISTRIBUTION⁃ SEX DIFFERENCES IN FAT STORAGE & FAT GAIN⁃ SEX DIFFERENCES IN POST-MEAL FAT STORAGE⁃ DIFFERENCES BETWEEN MALES & FEMALES IN TERMS OF HOW THEY BURN FAT & RESTORE EXCESS FATTY ACIDS INTO FAT CELLS⁃ SEX DIFFERENCES IN FAT USE DURING EXERCISE⁃ SEX DIFFERENCES IN FAT GAIN, FAT LOSS & POST-DIET FAT REGAIN⁃ WHY YOU NEED TO STOP DRASTIC WEIGHT CYCLING & INSTEAD FOCUS ON LOSING FAT & THEN MAINTAINING IT⁃ WHY LOSING LEAN MASS DURING A DIET PREDISPOSES YOU REBOUNDING AFTER A DIET⁃ WHAT TO DO AFTER YOU FINISH A FAT LOSS PHASE⁃ METABOLIC RESTORATION PHASESWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon's Website: https://www.brandondacruzfit.com

TOPICS:⁃ WHAT IS GLP-1 & GIP? WHAT ARE THE MECHANISMS BY WHICH THEY HELP WITH WEIGHT LOSS?⁃ CAN WE GO OVER THE CURRENT ANTI-OBESITY MEDICATIONS AVAILABLE AS WELL AS THE ONES THAT WILL BE RELEASED WITHIN THE NEXT FEW YEARS⁃ LIRAGLUTIDE⁃ SEMAGLUTIDE⁃ TIRZEPATIDE⁃ RETRATUTIDE⁃ CAGRISEMA⁃ BIMAGRUMAB⁃ SEX DIFFERENCES IN RESPONSE TO GLP-1 RA'S⁃ WHY WOMEN LOSE FASTER & MORE WEIGHT ON GLP-1'S⁃ WHAT ARE THE MOST COMMON MISTAKES PEOPLE MAKE WHEN USING THESE COMPOUNDS?⁃ HOW TO OPTIMIZE BODY COMPOSITION OUTCOMES WHEN USING GLP-1'S?⁃ WHAT STRATEGIES CAN BE USED TO KEEP THE DOSE LOWER TO KEEP SIDE EFFECTS LOWER?⁃ FAT & WEIGHT LOSS PLATEAUS⁃ WHAT TO DO IF SOMEONE WANTS TO COME OFF? TAPERING OFF GLP'SWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon's Website: https://www.brandondacruzfit.comLink To Lyle's New Book: https://www.amazon.com/dp/B0DT26F7HY

TOPICS:⁃ INTRO TO THE BENEFITS OF DROPPING BODY FAT⁃ HOW MUCH WEIGHT DO YOU NEED TO LOSE TO SEE SIGNIFICANT HEALTH BENEFITS⁃ THE HEALTH BENEFITS OF 5-10% WEIGHT LOSS⁃ RESEARCH ON THE SIGNIFICANT BENEFITS & IMPROVEMENTS THAT MODEST WEIGHT LOSS CAN HAVE ON METABOLIC HEALTH MARKERS⁃ THE IMPACTS OF WEIGHT LOSS ON INSULIN SENSITIVITY, BLOOD SUGAR CONTROL & THE RISK OF TYPE 2 DIABETES⁃ THE IMPACTS OF WEIGHT LOSS ON BLOOD LIPID & CHOLESTEROL LEVELS⁃ THE IMPACTS OF WEIGHT LOSS ON BLOOD PRESSURE LEVELS⁃ THE IMPACTS OF WEIGHT LOSS ON ARTHRITIS⁃ WEIGHT LOSS & ALL CAUSE MORTALITYWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon's Website: https://www.brandondacruzfit.com

TOPICS COVERED ON THIS PODCAST:⁃ THE MOST COMMON FAT LOSS MISTAKES WOMEN MAKE⁃ SEX DIFFERENCES THAT MAKE FAT LOSS MORE DIFFICULT FOR WOMEN⁃ WHY WOMEN LOSE WEIGHT SLOWER THAN MEN⁃ DIFFERENCES IN FAT LOSS & MUSCLE LOSS BETWEEN SEXES⁃ WHY WOMEN ARE MORE PREDIPOSED TOWARDS EXPERIENCING NEGATIVE EFFECTS FROM VERY LOW-CALORIE DIETING?⁃ LOW ENERGY AVAILABILITYWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon's Website: https://www.brandondacruzfit.com

TOPICS:⁃ INTRO TO THE QUESTION AS TO WHETHER THE ISSUE IS EXCESS BODY FAT OR INSUFFICIENT MUSCLE MASS⁃ OUR CURRENT OVERWEIGHT & OBESITY STATS⁃ WHAT IS THE AVERAGE BODY FAT PERCENTAGE OF AMERICANS?⁃ WHAT IS A HEALTHY LEVEL OF BODY FAT FOR MEN & WOMEN?⁃ HOW MUCH WEIGHT ARE PEOPLE GAINING ON AVERAGE EACH YEAR?⁃ HOW THE AVERAGE CALORIE INTAKE, ACTIVITY LEVELS & EXERCISE LEVELS OF INDIVIDUALS ARE LEADING TO HAVING EXCESS ADIPOSITY⁃ THE HEALTH CONSEQUENCES OF CARRYING EXCESS BODY FATWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon's Website: https://www.brandondacruzfit.com

TOPICS:⁃ SEX DIFFERENCES BETWEEN MALES & FEMALES⁃ MARTIN'S NEW RESEARCH LOOKING AT SEX DIFFERENCES IN MUSCLE GROWTH OUTCOMES FROM RESISTANCE TRAINING BETWEEN MALES & FEMALES⁃ REASONS AS TO WHY MANY FEMALES DO NOT MAXIMIZE THEIR MUSCLE GROWTH POTENTIAL⁃ MARTIN'S STUDY ON TRAINING TO FAILURE VERSUS 1-2 RIR⁃ PRACTICAL APPLICATION & TAKEAWAYS FROM THIS RESEARCHWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon's Website: https://www.brandondacruzfit.com

TOPICS:⁃ THE NUMBER ONE NUTRITION MISTAKE HOLDING YOU BACK FROM DROPPING BODY FAT⁃ THE ISSUES CAUSED BY UNDERESTIMATING, UNDERREPORTING & INACCURATELY TRACKING YOUR CALORIE INTAKE⁃ EVERY CALORIE COUNTS DURING A FAT LOSS PHASE EVEN IF YOU DON'T COUNT THEM⁃ HABITS & ITEMS THAT MOST NEGLECT TO TRACK⁃ HOW COMMON IS IT TO UNDERREPORT OUR CALORIE INTAKE?⁃ NEW RESEARCH ON THE INACCURACY OF SELF-REPORTED FOOD INTAKE⁃ HOW MUCH DO WE UNDERESTIMATE OUR CALORIE INTAKE BY?WHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon's Website: https://www.brandondacruzfit.com

TOPICS:⁃ THE BENEFITS OF HIGH PROTEIN DIETS⁃ WHY PROTEIN INTAKE MAY NEED TO SCALE UP WHEN WE'RE IN A DEFICIT⁃ HOW BEING IN A DEFICIT IMPACTS MUSCLE PROTEIN SYNTHESIS & MUSCLE PROTEIN BREAKDOWN LEVELS⁃ BREAKING DOWN THE NEWEST SYSTEMATIC REVIEW & META-REGRESSION⁃ PRACTICAL APPLICATIONWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon's Website: https://www.brandondacruzfit.com

TOPICS:⁃ INTRODUCTION TO THE SHOW⁃ WHAT IS NUTRIENT TIMING & PERI-WORKOUT NUTRITION?⁃ PRE-WORKOUT NUTRITION⁃ WHAT MACROS SHOULD BE PRIORITIZED PRIOR TO TRAINING?⁃ WHAT ARE THE BENEFITS OF PRE-WORKOUT FUELING?⁃ EVIDENCE ON PRE-WORKOUT NUTRITION⁃ INTRA-WORKOu UT NUTRITION⁃ WHAT'RE THE BENEFITS OF USING AN INTRA-WORKOUT DRINK?⁃ HOW INTRA-WORKOUT CARBS INFLUENCE CORTISOL LEVELS⁃ EVIDENCE ON INTRA-WORKOUT CARBS⁃ CARB MOUTH RINSING RESEARCH⁃ POST-WORKOUT NUTRITION⁃ RESEARCH ON THE BENEFITS OF NUTRIENT TIMING & USING PRE & POST WORKOUT NUTRITION TO OPTIMIZE MUSCLE GAIN OUTCOMES⁃ NUTRITIONAL NIHILISM- DISMANTLING THE CRITICISMS OF NUTRIENT AND WHY ALTHOUGH IT MAY NOT BE NECESSARY IT IS BENEFICIALWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon's Website: https://www.brandondacruzfit.com

TOPICS:⁃ WHAT IS MENSTRUAL CYCLE SYNCING⁃ THE MAIN LIMITATIONS OF THIS APPROACH⁃ LIMITATION 1: USES THE TEXTBOOK 28 DAY MENSTRUAL CYCLE WHICH MANY WOMEN DO NOT HAVE⁃ LIMITATION 2: THE THEORY BEHIND WHY WOMEN SHOULDN'T TRAIN INTENSELY IN THEIR LUTEAL PHASE IS BASED ON MECHANISTIC DATA IN RODENTS NOT OUTCOME DATA IN HUMANS⁃ LIMITATION 3: SEX HORMONE FLUCTUATIONS ACROSS THE CYCLE OFTEN DO NOT SIGNIFICANTLY IMPACT PERFORMANCE⁃ DOES MENSTRUAL CYCLE PHASE INFLUENCE TRAINING ADAPTATIONS⁃ THE EVIDENCE AGAINST MENSTRUAL CYCLE SYNCED TRAINING⁃ THE DRAWBACKS OF MENSTRUAL CYCLE SYNCING⁃ WHY I USE AUTOREGULATION PRINCIPLES AROUND MY FEMALE CLIENTS MENSTRUAL CYCLES RATHER THAN PRE-PROGRAMMED MENSTRUAL CYCLE SYNCING APPROACHES WHERE TO CONNECT WITH ME: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry Brandon's Website: https://www.brandondacruzfit.com

TOPICS:⁃ RIDICULOUS TRENDS, APPROACHES, PROTOCOLS & FRAGILITY NARRATIVES THAT ARE TARGETED AT WOMEN⁃ MENSTRUAL CYCLE SYNCING⁃ BODY COMPOSITION CHANGES DURING THE MENOPAUSE TRANSITION⁃ AUTOPHAGY & FASTING⁃ CARNIVORE DIET WHERE TO CONNECT WITH ME: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry Brandon's Website: https://www.brandondacruzfit.com

TOPICS COVERED:⁃ NUTRITION FOR METABOLIC FLEXIBILITY⁃ HOW YOUR DIET & HORMONES IMPACT WHAT MACROS YOU USE FOR ENERGY & YOUR DEGREE OF METABOLIC FLEXIBILITY⁃ STRATEGIES FOR IMPROVING METABOLIC FLEXIBILITY, PERFORMANCE & BODY COMPOSITION PROGRESS⁃ STRATEGY 1: USE CALORIE & CYCLING TO IMPROVE METABOLIC FLEXIBILITY, PERFORMANCE & FAT LOSS⁃ STRATEGY 2: USE NUTRIENT TIMING TO FUEL FOR THE WORK YOU'RE DOING⁃ STRATEGY 3: ENGAGE IN MULTIPLE FORMS OF EXERCISE TO ENHANCE METABOLIC FLEXIBILITY & INSULIN SENSITIVITY⁃ STRATEGY 4: DO AEROBIC WORK & FASTED CARDIO FOR BETTER METABOLIC FLEXIBILITY⁃ STRATEGY 5: DIAL IN SLEEP FOR GREATER INSULIN SENSITIVITY & METABOLIC FLEXIBILITY WHERE TO CONNECT WITH ME: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry Brandon's Website: https://www.brandondacruzfit.com

TOPICS COVERED:⁃ DEFINING THE CONCEPT OF METABOLIC FLEXIBILITY⁃ THE IMPORTANT ROLE METABOLIC FLEXIBILITY PLAYS IN OPTIMIZING TRAINING PERFORMANCE, BODY COMPOSITION & METABOLIC HEALTH⁃ THE DIFFERENCE BETWEEN FAT BURNING & FAT LOSS⁃ WHEN WE WANT TO USE FAT FOR ENERGY VERSUS WHEN WE WANT TO USE CARBS FOR ENERGY⁃ THE BENEFITS OF BEING METABOLICALLY FLEXIBLE⁃ CURRENT STATS ON METABOLIC HEALTH⁃ THE DRAWBACKS OF BEING METABOLICALLY INFLEXIBLE⁃ THE LINK BETWEEN INSULIN RESISTANCE & METABOLIC INFLEXIBILITY WHERE TO CONNECT WITH ME: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry Brandon's Website: https://www.brandondacruzfit.com

TOPICS COVERED:⁃ BIGGEST MISTAKES MANY MAKE WHEN IT COMES TO FEMALE PED USE⁃ WHY ANAVAR SHOULD NOT BE YOUR FIRST CYCLE AS A FEMALE⁃ WHAT CONTRIBUTES MOST TO VIRILIZATION; DOSE OR DURATION?⁃ THE BENEFITS OF ESTROGEN⁃ THE POTENTIAL DRAWBACKS OF CRUSHING ESTRADIOL⁃ WHAT TO FOCUS ON WHEN LOOKING TO REGAIN YOUR CYCLE POST-CONTEST⁃ HRT CONSIDERATIONS FOR WOMEN⁃ TRT FOR WOMEN⁃ GH FOR WOMEN⁃ SEX DIFFERENCES BETWEEN MEN & WOMEN IN TERMS OF GH RESPONSE WHERE TO CONNECT WITH ME: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry Brandon's Website: https://www.brandondacruzfit.com

TOPICS:⁃ WHAT VARIABLES YOU NEED TO FOCUS ON TO MAXIMIZE MUSCLE GROWTH⁃ WHAT IS PROGRESSIVE OVERLOAD⁃ THE DIFFERENCE BETWEEN WORKING OUT & TRAINING⁃ OVERLOAD VERSUS PROGRESSIVE OVERLOAD⁃ TRAINING VARIABLES THAT CAN BE ADJUSTED TO PROGRESS THE TRAINING STIMULUS⁃ WHY YOU SHOULD ADOPT A MENTALITY OF PROGRESSION TO YOUR TRAINING⁃ THE IMPORTANCE OF USING A PROGRESSION MODEL WITHIN YOUR TRAINING PROGRAMS⁃ SINGLE PROGRESSION & DOUBLE PROGRESSION MODELS⁃ WHAT IS THE BEST PROGRESSION METHOD FOR HYPERTROPHY? ADDING WEIGHT OR INCREASING REPS?⁃ RESEARCH ON WHAT FORM OF PROGRESSIVE OVERLOAD IS MOST EFFECTIVE FOR HYPERTROPHY⁃ COACHING INSIGHTS: PROACTIVE VERSUS REACTIVE APPROACHES TO PROGRESSION⁃ FACTORS THAT INFLUENCE YOUR RATE OF PROGRESS IN THE GYM WHERE TO CONNECT WITH ME: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry Brandon's Website: https://www.brandondacruzfit.com

TOPICS:⁃ WHAT IS GLUTEN⁃ HOW COMMON IS CELIAC DISEASE & NON-CELIAC GLUTEN SENSITIVITY⁃ RESEARCH ON THE PREVALENCE OF INDIVIDUALS MISDIAGNOSING THEMSELVES WITH NON-CELIAC GLUTEN SENSITIVITY⁃ WHAT IS THE PREVALENCE OF IBS⁃ WHAT ARE FODMAPS⁃ MANY MISATTRIBUTE THE SYMPTOMS THEY GET FROM EATING FODMAPS & BLAME GLUTEN FOR THOSE SYMPTOMS⁃ DETERMINING IF YOUR GI ISSUES ARE DUE TO NCGS OR IBS/FODMAP INTOLERANCES WHERE TO CONNECT WITH ME: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry Brandon's Website: https://www.brandondacruzfit.com

TOPICS COVERED IN EP. 141:⁃ WHY WE CANNOT SEPARATE OUR PSYCHOLOGY FROM OUR PHYSIOLOGY⁃ RESEARCH ON THE POWER OF THE PLACEBO EFFECT⁃ HOW YOUR BELIEFS AROUND FOOD INFLUENCE YOUR PHYSIOLOGICAL RESPONSES⁃ YOUR BELIEFS AROUND THE NUTRITIONAL CONTENT OF WHAT YOU CONSUME CAN IMPACT THE SATIETY YOU EXPERIENCE⁃ HOW YOUR BELIEFS AROUND YOUR GENETICS INFLUENCE YOUR PHYSIOLOGY⁃ YOUR PERCEPTION OF WHAT A SPECIFIC FOOD WILL DO TO YOUR BLOOD SUGAR LEVELS CAN SPIKE YOUR BLOOD SUGAR MORE THAN THE FOOD ITSELF⁃ HOW YOUR BELIEFS AROUND EXERCISE & PHYSICAL ACTIVITY IMPACT THE BENEFITS YOU RECEIVE FROM ENGAGING IN THESE ACTIVITIES⁃ STEROID STUDIES THAT DEMONSTRATE THE POWER OF THE PLACEBO⁃ WHY YOU NEED TO STOP LIVING IN THE PAST & SHED YOUR SELF LIMITING BELIEFS TO MAKE PROGRESS GOING FORWARD WHERE TO CONNECT WITH ME: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry Brandon's Website: https://www.brandondacruzfit.com

TOPICS COVERED ON EP. 140:⁃ INTRO⁃ HOW THE MINDSET YOU APPROACH YOUR NEXT DIETING PHASE WITH CAN MAKE OR BREAK YOUR EXPERIENCE⁃ MOST COMMON MINDSET MISTAKES MANY MAKE WHEN STARTING A DIET⁃ MISTAKE 1: ASSOCIATING DIETING WITH RESTRICTION BEFORE IT EVEN STARTS⁃ MISTAKE 2: MANY PEOPLE NOCEBO THEMSELVES WHEN GOING ON A DIET⁃ MISTAKE 3: MANY ARE MORE MENTALLY RESTRICTED FROM A MINDSET PERSPECTIVE THAN THEY ARE RESTRICTED FROM AN ENERGY DEFICIT PERSPECTIVE⁃ DIETING CAN OFTEN BE A MENTAL BATTLE ALTHOUGH IT DOESNT HAVE A DIRECT EFFECT ON MENTALITY⁃ DOES WEIGHT LOSS IMPACT PSYCHOLOGICAL STRESS?⁃ RESEARCH ON HOW BEING IN A DEFICIT AFFECTS COGNITION⁃ MISTAKE 3: YOUR NEGATIVE MINDSET CAN RESULT IN A SELF-FULFILLING PROPHECY WHERE TO CONNECT WITH ME: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry Brandon's Website: https://www.brandondacruzfit.com

TOPICS COVERED:⁃ MYTH 1: HIGH PROTEIN DIETS LEAD TO FAT GAIN⁃ MYTH 2: HIGH PROTEIN DIETS INCREASE THE RISK OF INSULIN RESISTANCE⁃ MYTH 3: HIGH PROTEIN DIETS STIMULATE VASOMOTOR SYMPTOMS⁃ MYTH 4: YOU CAN ONLY DIGEST, ABSORB & USE 20-30 GRAMS OF PROTEIN PER MEAL⁃ MYTH 5: HIGH PROTEIN DIETS ARE HARMFUL TO KIDNEY HEALTH⁃ MYTH 6: HIGH PROTEIN DIETS ARE HARMFUL TO BONE HEALTH⁃ THE MOST COMMON MISTAKES MANY MAKE WITH THEIR PROTEIN INTAKE WHERE TO CONNECT WITH ME: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry Brandon's Website: https://www.brandondacruzfit.com Mikki's IG Account:https://www.instagram.com/mikkiwilliden?igsh=eHJzNDk1NTU4cWJ1

TOPICS:⁃ WHAT IS BLOOD FLOW RESTRICTION & WHAT'RE THE ORIGINS OF THIS APPROACH?⁃ WHAT IS THE PROPER WAY TO PERFORM BFR & HOW DOES IT WORK?⁃ HOW DOES LOW LOAD BFR TRAINING COMPARE TO HIGH LOAD TRADITIONAL TRAINING WHEN IT COMES TO MUSCLE GROWTH?⁃ THE BENEFITS OF BFR TRAINING⁃ PRACTICAL APPLICATION SECTION: HOW CAN THOSE LOOKING TO MAXIMIZE MUSCLE GROWTH INCORPORATE BFR INTO THEIR TRAINING PROGRAM?⁃ MYTHS RELATED TO BFR WHERE TO CONNECT WITH ME: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry Brandon's Website: https://www.brandondacruzfit.com Nick's IG Account:https://www.instagram.com/thehpm?igsh=cGpiYTIxN2tzZTJq

TOPICS COVERED IN EP. 137:⁃ AN INTRODUCTION TO HALTING WINTER WEIGHT GAIN⁃ HOLIDAY WEIGHT GAIN STATS⁃ HOW THE HOLIDAY SEASON AFFECTS YEARLY WEIGHT GAIN PATTERNS⁃ USEFUL STRATEGIES FOR NAVIGATING HOLIDAYS, EVENTS & EATING OCCASIONS⁃ STRATEGY 1: TRANSITION TO EATING AT MAINTENANCE & FOCUS ON FUELING PERFORMANCE & BUILDING MUSCLE⁃ STRATEGY 2: APPROACH EACH HOLIDAY AS AN INDIVIDUAL DAY & PRIORITIZE THE EVENTS THAT MEAN THE MOST TO YOU⁃ STRATEGY 3: CREATE A PLAN IN ADVANCE FOR EACH CELEBRATORY OCCASION⁃ STRATEGY 4: USE PRE-LOADING TECHNIQUES TO INCREASE SATIETY & DECREASE YOUR LIKELIHOOD OF OVEREATING IN EXCESS⁃ STRATEGY 5: BRING A FEW HEALTHY DISHES THAT ALIGN WITH YOUR GOALS WHERE TO CONNECT WITH ME: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry Brandon's Website: https://www.brandondacruzfit.com

TOPICS COVERED ON EP. 136:⁃ WHY YOU NEED TO CONSIDER THE MENTAL SIDE OF DIETING TO ATTAIN YOUR BEST PHYSIQUE⁃ STOP THINKING YOU NEED TO DO THIS ALL ON YOUR OWN⁃ HIRE A NUTRITION PROFESSIONAL TO GUIDE YOU THROUGH THE TRANSFORMATION PROCESS⁃ WHAT TO DO WHEN YOU'RE LACKING MOTIVATION⁃ RELY ON DISCIPLINE & FALL BACK ON YOUR HABITS RATHER THAN RELYING ON MOTIVATION & WILLPOWER⁃ CHASE CONSISTENCY & PROGRESS OVER PERFECTION⁃ CONSISTENT EFFORT IS THE CHEAT CODE TO GETTING LEAN & STAYING LEAN⁃ ACCEPT THAT PLATEAUS ARE APART OF THE PROCESS⁃ STOP EXPECTING LINEAR PROGRESS⁃ FOCUSING ON THE PROCESS WILL LEAD YOU TO BETTER RESULTS THAN FOCUSING ON THE OUTCOME⁃ REALIZE THAT FOR EVERY GOAL ATTAINED THERE WILL BE SACRIFICES THAT NEED TO BE MADE WHERE TO CONNECT WITH ME: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry Brandon's Website: https://www.brandondacruzfit.com

TOPICS:⁃ INTRO TO THE TOPIC⁃ WHY WE GOT INTO BODYBUILDING⁃ THE MOST IMPORTANT LESSONS WE'VE TAKEN AWAY FROM BODYBUILDING & HAVE APPLIED TO LIFE⁃ LESSON 1: THE IMPORTANCE OF GOAL SETTING⁃ LESSON 2: FIND YOUR WHY FOR PURSUING YOUR GOALS & LET IT BE YOUR ANCHOR THROUGH THE HIGHS & LOWS OF THIS JOURNEY⁃ LESSON 3: FOCUS ON BECOMING PROCESS ORIENTED & PATIENT RATHER THAN OBSESSING OVER THE OUTCOME⁃ LESSON 4: THE PRINCIPLE OF PROGRESSIVE OVERLOAD APPLIES TO ALL ASPECTS OF LIFE, NOT JUST TRAINING: WE MUST CONTINUE CHALLENGING OURSELVES OVER TIME TO GROW⁃ LESSON 5: TESTING YOUR LIMITS IN THE GYM & TRAINING TO FAILURE SHOWS YOU HOW HARD YOU CAN PUSH & HOW FAR YOU CAN GO WHICH IS A QUALITY THAT CAN BE APPLIES TO OVERCOMING OBSTACLES OUTSIDE OF THE GYM WHERE TO CONNECT WITH ME: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry Brandon's Website: https://www.brandondacruzfit.com

TOPICS COVERED ON EP. 134:⁃ MY GOALS FOR THIS SUMMER & THIS FAT LOSS PHASE⁃ A RAW LOOK AT WHAT IT TOOK TO GET SHREDDED THIS SUMMER⁃ MY DESCENDING & DYNAMIC RATE OF FAT LOSS APPROACH⁃ DIGGING INTO PEAK WEEK⁃ WHAT IS PEAK WEEK?⁃ THE GOALS OF PEAK WEEK⁃ WHAT VARIABLES ARE MANIPULATED DURING PEAK WEEK⁃ HOW I PEAKED FOR MULTIPLE SHOOTS WHERE TO CONNECT WITH ME: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry Brandon's Website: https://www.brandondacruzfit.com

TOPICS COVERED IN EP. 133:⁃ DEFINITION OF STAGE SHREDDED⁃ WHAT BODY FAT PERCENTAGE DO MALES & FEMALES GET DOWN TO FOR STAGE?⁃ WHAT PHYSIOLOGICAL CHANGES OCCUR WHEN GETTING DOWN TO STAGE LEVELS OF CONDITIONING THAT YOU THINK INDIVIDUALS SHOULD BE AWARE OF?⁃ WHAT HAPPENS WHEN WE GET DOWN TO VERY LOW LEVELS OF BODY FAT⁃ LOW ENERGY AVAILABILITY & REDS⁃ THE CALORIC COST OF GETTING INTO SHREDDED CONDITION- YOU MAY NEED TO DIET ON VERY LOW CALORIE INTAKE⁃ THE BEST WAY TO GO ABOUT GETTING SHREDDED/STRATEGIES TO MANAGE THE COST OF GETTING SHREDDED⁃ RATE OF LOSS⁃ MAINTAIN A HIGH PROTEIN INTAKE⁃ NEW META-REGRESSION ON PROTEIN INTAKE DURING A DEFICIT WHERE TO CONNECT WITH ME: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry Brandon's Website: https://www.brandondacruzfit.com

TOPICS COVERED ON EP. 132: ⁃ ADDRESSING THE MOST COMMON CLAIM AROUND CHEAT MEALS⁃ DO CHEAT MEALS BOOST YOUR METABOLISM?⁃ THE METABOLIC HEALTH IMPACTS OF CHEAT MEALS WHERE TO CONNECT WITH ME: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry Brandon's Website: https://www.brandondacruzfit.com

TOPICS COVERED ON THIS WEEK'S EPISODE: ⁃ HOW DR. MIKE GOT INTO RESEARCHING METABOLIC FLEXIBILITY⁃ WHAT METABOLIC FLEXIBILITY IS & WHY IT'S IMPORTANT FOR BODY COMPOSITION & METABOLIC HEALTH?⁃ HOW WE CAN MEASURE & DETERMINE OUR DEGREE OF METABOLIC FLEXIBILITY⁃ THE VARIABILITY IN METABOLIC FLEXIBILITY BETWEEN INDIVIDUALS⁃ THE POTENTIAL DRAWBACKS OF BEING METABOLICALLY INFLEXIBLE⁃ HOW CARB RESTRICTION (KETO & CKD) IMPACTS CARBOHYDRATE METABOLISM & METABOLIC FLEXIBILITY⁃ THE BENEFIT OF IMPROVING AEROBIC FITNESS⁃ THE TOP TIPS & STRATEGIES FOR IMPROVING METABOLIC FLEXIBILITY WHERE TO CONNECT WITH ME: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry Brandon's Website: https://www.brandondacruzfit.com

TOPICS COVERED ON EP. 130: ⁃ WHAT IS A CHEAT MEAL⁃ THE PREVALENCE OF CHEAT MEALS⁃ THE MOST COMMON MISTAKE MANY MAKE THAT DERAILS THEIR FAT LOSS PROGRESS⁃ DRAWBACKS OF CHEAT MEALS⁃ DRAWBACK 1: CHEAT MEALS CAUSE PASSIVE OVERCONSUMPTION⁃ DRAWBACK 2: THE FOODS INCLUDED IN CHEAT MEALS HAVE BEEN SHOWN TO MASSIVELY INCREASE THE AMOUNT OF CALORIES YOU EAT & NEED TO EAT TO FEEL FULL⁃ DRAWBACK 3: CHEAT MEALS DERAIL BODY COMP PROGRESS⁃ DRAWBACK 4: CHEAT MEALS LIMIT FAT LOSS & ELONGATE THE TIME IT TAKES TO REACH YOUR DESIRED PHYSIQUE GOALS BY ERASING YOUR DEFICIT⁃ AN EXAMPLE OF HOW EASILY YOU CAN ERASE A DEFICIT WITH A CHEAT MEAL WHERE TO CONNECT WITH US: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry Brandon's Website: https://www.brandondacruzfit.com Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning

TOPICS COVERED ON EP. 129:⁃ MISCONCEPTIONS AROUND EXERCISE AND APPETITE⁃ HOW EXERCISE ACTUALLY IMPROVES APPETITE REGULATION⁃ HOW DIFFERENT FORMS OF PHYSICAL ACTIVITY & EXERCISE IMPACT APPETITE⁃ THE PROFOUND BENEFITS OF WALKING THAT ARE OFTEN OVERLOOKED⁃ WALKING'S EFFECTS ON APPETITE⁃ CARDIO'S EFFECTS ON APPETITE⁃ RESISTANCE TRAINING'S EFFECTS ON APPETITE⁃ THE ACUTE EFFECT OF EXERCISE ON APPETITE⁃ THE EFFECT OF CHRONIC EXERCISE ON APPETITE WHERE TO CONNECT WITH US: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry Brandon's Website: https://www.brandondacruzfit.com Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning

TOPICS COVERED ON EP. 128 OF CHASING CLARITY:⁃ INTRO TO THE TOPIC OF ACTIVITY & APPETITE REGULATION⁃ THE BIGGEST BOTTLENECK MANY ENCOUNTER IN THEIR QUEST TO GET LEAN & STAY LEAN⁃ HOW ENGAGING IN HIGHER LEVELS OF PHYSICAL ACTIVITY IMPROVES APPETITE REGULATION & HUNGER MANAGEMENT⁃ A REAL WORLD EXAMPLE OF THOSE WITH HIGHER ACTIVITY LEVELS REGULATING APPETITE BETTER & EATING MORE YET STAYING LEANER⁃ THE BENEFITS OF GETTING INTO A HIGH FLUX STATE VERSUS LOW FLUX STATE⁃ HIGH VERSUS LOW FLUX FOR APPETITE & BODY COMP MANAGEMENT WHERE TO CONNECT WITH US: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry Brandon's Website: https://www.brandondacruzfit.com Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning Physique Collective Seminar Tickets:https://link.pipelinepro.co/widget/form/fKcgAI2L9mLIDPvCanMf

TOPICS COVERED ON EPISODE 127 OF THE CHASING CLARITY PODCAST: ⁃ INTRODUCTION TO THE HIGH FLUX LIFESTYLE & WHY I STARTED USING THIS APPROACH WITH MYSELF AND CLIENTS⁃ THE MAJOR ISSUE WITH THE WEIGHT LOSS & COACHING INDUSTRY TODAY⁃ DEFINING THE CONCEPT OF ENERGY FLUX AKA G-FLUX⁃ COMPARING & CONTRASTING A LOW ENERGY FLUX & HIGH ENERGY FLUX APPROACH DURING FAT LOSS & WEIGHT MAINTENANCE PHASES⁃ THE MOST COMMON TYPE OF CLIENT I INCREASE ENERGY FLUX WITH⁃ MY GOAL WHEN USING A HIGH ENERGY FLUX APPROACH⁃ THE RESEARCH BACKED BENEFITS OF BEING IN HIGH ENERGY FLUX⁃ BENEFIT 1: HIGH FLUX HELPS YOU GET LEAN MORE EFFICIENTLY & HELPS TO OFFSET METABOLIC ADAPTATION⁃ BENEFIT 2: HELPS YOU STAY LEANER FOR LONGER⁃ BENEFIT 3: UPREGULATES TDEE & METABOLIC FUNCTION WHERE TO CONNECT WITH US: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry Brandon's Website: https://www.brandondacruzfit.com Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning Physique Collective Seminar Tickets:https://link.pipelinepro.co/widget/form/fKcgAI2L9mLIDPvCanMf

DR. SCOTT STEVENSON: THE PRINCIPLES TO RUST PROOF YOUR PHYSIQUE, PERFORMANCE & PROGRESS FOR YEARS TO COME. TOPICS COVERED ON EPISODE 126 OF CHASING CLARITY PODCAST:⁃ INTRO TO THE TOPIC OF RUST PROOFING YOUR PHYSIQUE & PERFORMANCE FOR YEARS TO COME⁃ GOAL SETTING & HOW TO LEVERAGE THE RIGHT TYPE OF MOTIVATION TO YOUR ADVANTAGE⁃ HOW TO CONTINUE FALLING IN LOVE WITH THE PROCESS OF TRAINING EVEN AFTER DOING IT FOR YEARS⁃ TRAINING AS A HORMETIC STRESS- HOW TO LOOK AT THE STIMULUS & STRESS INDUCED THROUGH TRAINING⁃ SELECTIVE IDIOCY- THERE ARE TIMES TO PUSH YOUR LIMITS & THERE ARE TIMES TO PULL BACK⁃ AUTOREGULATION & CONTROLLED INTENSITY- TRAIN TO SEE ANOTHER SESSION⁃ HOW TO FIND NEW WAYS TO ACHIEVE PROGRESSIVE OVERLOAD WHEN YOUR JOINTS CAN'T TAKE HEAVY LOADING-⁃ THE BENEFITS OF INCORPORATING HIGHER REP SETS INTO YOUR TRAINING⁃ BLOOD FLOW RESTRICTION TRAININGWHERE TO CONNECT WITH US:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon's Website: https://www.brandondacruzfit.comFollow Jeff on IG: https://www/instagram.com/jeffunbreakableblackFollow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioningPhysique Collective Seminar Tickets:https://link.pipelinepro.co/widget/form/fKcgAI2L9mLIDPvCanMf

NEAT MASTERCLASS: A DEEP DIVE INTO NON-EXERCISE ACTIVITY & HOW IT IMPACTS YOUR BODY COMP, CALORIE BURN & LIKELIHOOD TO GAIN OR LOSE BODY FAT- EP. 125 EPISODE 125 OF THE CHASING CLARITY PODCAST TOPICS: ⁃ CHANGES TO THE CHASING CLARITY PODCAST ⁃ WHAT IS NEAT ⁃ WHAT ACTIVITIES ARE INCLUDED IN NEAT ⁃ WHY IS NEAT IMPORTANT TO FOCUS ON ⁃ THE BENEFITS OF FOCUSING ON YOUR NEAT LEVELS ⁃ HOW MANY CALORIES CAN YOU BURN THROUGH NON-EXERCISE ACTIVITY ON A DAILY BASIS ⁃ DO WE SEE LARGER DIFFERENCES IN CALORIES BURNED THROUGH BMR OR NEAT BETWEEN INDIVIDUALS ⁃ THE ROLE NEAT PLAYS IN MINIMIZING BODY FAT GAIN WHEN CALORIES ARE INCREASED ⁃ WHY CAN SOME PEOPLE STAY LEANER EATING FAR MORE THAN OTHERS WHERE TO CONNECT WITH US: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry Brandon's Website: https://www.brandondacruzfit.com Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning Physique Collective Seminar Tickets: https://link.pipelinepro.co/widget/form/fKcgAI2L9mLIDPvCanMf

ARE STARVATION MODE & METABOLIC DAMAGE STOPPING YOUR ABILITY TO LOSE FAT? DEBUNKING METABOLISM MYTHS, MISCONCEPTIONS & CLAIMSEPISODE 124 OF THE CHASING CLARITY PODCASTTOPICS:⁃ INTRO TO THE MOST PROMINENT FAT LOSS MYTHS⁃ MYTH 1: YOU'VE EATEN SO LITTLE YOU'VE WENT INTO STARVATION MODE WHICH IS WHY YOU CAN NO LONGER LOSE FAT⁃ THE EVIDENCE THAT STARVATION MODE DOESN'T EXIST⁃ THE MINNESOTA STARVATION EXPERIMENT⁃ CASE STUDY OF A MAN WHO FASTED FOR 382 DAYS & STILL DIDN'T GO INTO STARVATION MODE⁃ MYTH 2: YOUR BMR WILL CONTINUE TO DROP LOWER & LOWER THE MORE WEIGHT YOU LOSE⁃ MYTH 3: YOU CAN PERMANENTLY DOWNREGULATE & DAMAGE YOUR METABOLISM VIA METABOLIC DAMAGE⁃ MYTH 4: YOU'VE GAINED WEIGHT DUE TO HAVING A SLOW METABOLISM⁃ MYTH 5: HAVING A SLOW METABOLISM AKA A LOW RESTING METABOLIC RATE IS LIMITING YOUR ABILITY TO LOSE FATWHERE TO CONNECT WITH US:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFollow Jeff on IG: https://www/instagram.com/jeffunbreakableblackFollow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioningPhysique Collective Seminar Tickets:https://link.pipelinepro.co/widget/form/fKcgAI2L9mLIDPvCanMfReplyReply allForward

EP. 123: OZEMPIC & WEGOVY DEEP DIVE: THE SCIENCE OF GLP-1 AGONISTS WITH DR. SCOTT STEVENSONUPDATED TOPICS FOR THIS WEEK'S EPISODE:⁃ INTRODUCTION TO THE TOPIC OF SEMAGLUTIDE⁃ WHAT IS GLUCAGON LIKE PEPTIDE 1 & WHAT DOES IT DO?⁃ WHAT IS A GLP-1 AGONIST/ANALOG?-⁃ WHAT HORMONES ARE INVOLVED IN THE ACTIONS OF THESE DRUGS?⁃ INSULIN'S ACTIONS AS A SATIETY HORMONE⁃ THE PHARMACOKINETICS & PHARMACODYNAMICS OF GLP-1 AGONISTS AS COMPARED TO ENDOGENOUS GLP-1⁃ WHAT ARE THE POSITIVE EFFECTS OF GLP-1's?⁃ WEIGHT LOSS OUTCOMES OF GLP-1 TRIALS⁃ DOWNSIDES OF GLP-1 DRUGS⁃ HOW COMMON IS WEIGHT REGAIN AFTER THE DISCONTINUATION OF GLP-1s?MAINTENANCE OF WEIGHT LOSS AFTER GLP 1 USE⁃ POTENTIAL LEAN MASS LOSS ASSOCIATED WITH GLP-1's⁃ HOW TO USE THESE WITH DIFFERENT CLIENTELEWHERE TO CONNECT WITH US:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFollow Jeff on IG: https://www/instagram.com/jeffunbreakableblackFollow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioningPhysique Collective Seminar Tickets:https://link.pipelinepro.co/widget/form/fKcgAI2L9mLIDPvCanMf

EP. 122: THYROID 101: EVERYTHING YOU NEED TO KNOW ABOUT OPTIMIZING THYROID HEALTH & FUNCTION & HYPOTHYROIDISMTODAY'S TOPICS:⁃ INTRODUCTION TO THE TOPIC OF THYROID HORMONE HEALTH⁃ THE PREVALENCE OF THYROID ISSUES/THYROID STATS⁃ THE ROLES THYROID HORMONE PLAYS IN BODY COMPOSITION & HEALTH⁃ SIGNS & SYMPTOMS OF THYROID ISSUES & HYPOTHYROIDISM⁃ WHAT I DO WHEN I SUSPECT A CLIENT HAS THYROID ISSUES⁃ THYROID REPLACEMENT THERAPYWHERE TO CONNECT WITH US:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFollow Jeff on IG:https://www.instagram.com/jeffunbreakableblack?igsh=dWI3c2lhdzM4bzlqFollow Ironhouse on IG:https://www.instagram.com/ironhousestrengthconditioningPhysique Collective Seminar Tickets:https://link.pipelinepro.co/widget/form/fKcgAI2L9mLIDPvCanMf

EP. 121: RAPID FAT LOSS: ACCELERATING FAT LOSS BY USING PSMF DAYS TOPICS FOR EP. 121:⁃ INTRO TO RAPID FAT LOSS⁃ WHAT IS A PROTEIN SPARING MODIFIED FAST?⁃ BENEFITS OF PSMF & RAPID FAT LOSS DAYS⁃ RESEARCH ON PROTEIN SPARING MODIFIED FASTS⁃ THE DIFFERENCE BETWEEN PSMF & RAPID FAT LOSS DAYSWHERE TO CONNECT WITH US:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFollow Jeff on IG: https://www/instagram.com/jeffunbreakableblackFollow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning

EP. 126 DR. SCOTT STEVENSON: THE PRINCIPLES TO RUST PROOF YOUR PHYSIQUE, PERFORMANCE & PROGRESS FOR YEARS TO COME.TOPICS COVERED ON EPISODE 126 OF CHASING CLARITY PODCAST:⁃ INTRO TO THE TOPIC OF RUST PROOFING YOUR PHYSIQUE & PERFORMANCE FOR YEARS TO COME⁃ GOAL SETTING & HOW TO LEVERAGE THE RIGHT TYPE OF MOTIVATION TO YOUR ADVANTAGE⁃ HOW TO CONTINUE FALLING IN LOVE WITH THE PROCESS OF TRAINING EVEN AFTER DOING IT FOR YEARS⁃ TRAINING AS A HORMETIC STRESS- HOW TO LOOK AT THE STIMULUS & STRESS INDUCED THROUGH TRAINING⁃ SELECTIVE IDIOCY- THERE ARE TIMES TO PUSH YOUR LIMITS & THERE ARE TIMES TO PULL BACK⁃ AUTOREGULATION & CONTROLLED INTENSITY- TRAIN TO SEE ANOTHER SESSION⁃ HOW TO FIND NEW WAYS TO ACHIEVE PROGRESSIVE OVERLOAD WHEN YOUR JOINTS CAN'T TAKE HEAVY LOADING-⁃ THE BENEFITS OF INCORPORATING HIGHER REP SETS INTO YOUR TRAINING⁃ BLOOD FLOW RESTRICTION TRAININGWHERE TO CONNECT WITH US:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon's Website: https://www.brandondacruzfit.comFollow Jeff on IG: https://www/instagram.com/jeffunbreakableblackFollow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioningPhysique Collective Seminar Tickets:https://link.pipelinepro.co/widget/form/fKcgAI2L9mLIDPvCanMf

EP. 120: THYROID HORMONE MASTERCLASS WITH DR. SCOTT STEVENSON: THE RELATIONSHIP BETWEEN ENERGY AVAILABILITY, CARB INTAKE, BODY COMP, REFEEDS & THYROID HEALTHTOPICS FOR THIS WEEK'S EPISODE:⁃ INTRODUCTION TO THE TOPIC OF THYROID HORMONE & WHY ITS IMPORTANT⁃ PRIMER ON THYROID PHYSIOLOGY⁃ THYROID HORMONES YOU NEED TO KNOW & STRUCTURE⁃ WHAT ROLES DOES THYROID HORMONE PLAY IN BODY COMPOSITION & HEALTH IMPROVEMENT?⁃ HOW ENERGY AVAILABILITY & AGGRESSIVE DIETING IMPACTS THYROID PRODUCTION⁃ HOW NUTRIENT STATUS & CARBOHYDRATE AVAILABILITY IMPACTS THYROID PRODUCTION⁃ THE POTENTIAL FOR HIGH CARB DIETS AND/OR HIGH CARB REFEEDS TO INCREASE THYROID PRODUCTION/CONVERSION DURING DIETING?⁃ THE CATABOLIC EFFECTS OF TAKING EXCESS T3WHERE TO CONNECT WITH US:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFollow Jeff on IG: https://www/instagram.com/jeffunbreakableblackFollow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning

EP. 119: ADVANCED DIETING STRATEGIES: RAPID FAT LOSS DAYS, PROTEIN SPARING MODIFIED FASTS, UNDULATING CALORIE CYCLES & MY PUSH PULL ADVANCED FAT LOSS METHOD TOPICS FOR EP. 119: ⁃ INTRO TO ADVANCED DIETING STRATEGIES & MY EXPERIENCE WITH THEM ⁃ MY FAVORITE ADVANCED DIETING STRATEGIES ⁃ ADVANCED STRATEGY #1: RAPID FAT LOSS DAYS AKA PSMF DAYS ⁃ WHO ARE RAPID FAT LOSS DAYS APPROPRIATE FOR? ⁃ WHO SHOULD NOT TRY A RAPID FAT LOSS APPROACH? ⁃ ADVANCED STRATEGY #2: UNDULATING CALORIE CYCLES ⁃ ADVANCED STRATEGY #3: MY PUSH PULL ADVANCED FAT LOSS METHOD WHERE TO CONNECT WITH US: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning

EP. 118: LOSING FAT & STAYING ON TRACK WHILE TRAVELING: TIPS, TRICKS & STRATEGIES FOR KEEPING YOUR FAT LOSS PROGRESS GOING EVEN WHEN YOU'RE ON THE ROADTOPICS FOR THIS WEEK'S SHOW:⁃ INTRODUCTION TO THE TOPIC OF TRAVELING FOR WORK DURING A FAT LOSS PHASE⁃ STRATEGIES FOR LOSING FAT & STAYING ON TRACK WHEN TRAVELING⁃ STRATEGY 1: MAKE A PLAN & BE PREPARED BY PREPPING IN ADVANCE⁃ STRATEGY 2: BRING PORTABLE FOODS & SNACKS THAT ARE EASY TO PACK, TRAVEL WITH & TO HIT YOUR MACROS WITH⁃ STRATEGY 3: LOOK FOR A SPOT TO STAY AT THAT HAS WHAT YOU NEED⁃ STRATEGY 4: HIT THE GROCERY STORE ONCE YOU REACH YOUR DESTINATION & STOCK UP ON EVERYTHING YOU NEED⁃ STRATEGY 5: USE MY INTELLIGENT ORDERING FRAMEWORK IF YOU NEED TO EAT OUT WHEN TRAVELINGWHERE TO CONNECT WITH US:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFollow Jeff on IG: https://www/instagram.com/jeffunbreakableblackFollow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning