Chasing Clarity: Health & Fitness Podcast Brandon DaCruz Jeff Black
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- Health & Fitness
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The Chasing Clarity Health & Fitness Podcast aims to bridge the gap between complexity and clarity within the health and fitness space. Brandon and Jeff have a relatable synergy that allows them to go deep and wide on all topics related to nutrition, training, health, and fitness.
We will cover both information and application for anyone interested in improving their health, fitness, and body composition throughout our journey together and with you all.
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
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EP. 106: THE BEST WAYS TO KILL CRAVINGS & REDUCE FOOD TRIGGERS: HOW TO TELL THE DIFFERENCE BETWEEN HUNGER & CRAVINGS & HOW TO CRUSH/EXTINGUISH CRAVINGS TO IMPROVE YOUR BODY COMPOSITION
EP. 106: THE BEST WAYS TO KILL CRAVINGS & REDUCE FOOD TRIGGERS: HOW TO TELL THE DIFFERENCE BETWEEN HUNGER & CRAVINGS & HOW TO CRUSH/EXTINGUISH CRAVINGS TO IMPROVE YOUR BODY COMPOSITION
TOPICS:
⁃ HOW TO TELL THE DIFFERENCE BETWEEN WHETHER YOU’RE EXPERIENCING HUNGER OR A CRAVING
⁃ THE HUNGER VERSUS CRAVINGS TEST
⁃ WHY YOU SHOULDN’T RELY ON WILLPOWER TO DEAL WITH CRAVINGS & ADHERE TO YOUR DIET
⁃ THE MOST EFFECTIVE STRATEGIES TO KILL CRAVINGS
⁃ STRATEGY #1: STOP REINFORCING THE REWARD PATHWAY BY CONTINUING TO CONSUME TRIGGER FOODS
⁃ HOW I DEFEATED MY STRONGEST FOOD CRAVING
⁃ STRATEGY #2: REPLACE THE FOODS YOU CRAVE WITH LOWER CALORIE ALTERNATIVES THAT ARE MORE ALIGNED WITH YOUR GOALS
⁃ RESEARCH ON HOW WE CAN SHIFT OUR TASTE PREFERENCES OVER TIME
⁃ STRATEGY #3: PROACTIVELY REDUCE CRAVINGS BY STAYING PREPARED & SATIATED
⁃ STRATEGY #4: FOCUS ON STRESS MANAGEMENT
⁃ THE IMPORTANCE OF SHIFTING YOUR MINDSET FROM VALUING SHORT-TERM TEMPORARY SATISFACTION TO LONG-TERM FULFILLMENT & GOAL ATTAINMENT
⁃ STRATEGY #5: EPISODIC FUTURE THINKING
⁃ STRATEGY #6: REDUCE FOOD CUES IN YOUR EATING ENVIRONMENT
⁃ BONUS STRATEGIES FOR CONTROLLING YOUR CRAVINGS
⁃ HOW TO INCORPORATE THE FOODS YOU CRAVE INTO YOUR DIET
⁃ THE BENEFIT OF DIETING SMARTER NOT HARDER
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. 105: THE SCIENCE OF FOOD CRAVINGS: FACTORS THAT DRIVE FOOD CRAVINGS & DEBUNKING COMMON MYTHS ABOUT CHOCOLATE CRAVINGS
EP. 105: THE SCIENCE OF FOOD CRAVINGS: FACTORS THAT DRIVE FOOD CRAVINGS & DEBUNKING COMMON MYTHS ABOUT CHOCOLATE CRAVINGSTOPICS:⁃ DEFINING A FOOD CRAVING⁃ THE DIFFERENCE BETWEEN HOMEOSTATIC HUNGER & CRAVINGS⁃ INCORRECT THEORIES AROUND THE CAUSES OF FOOD CRAVINGS⁃ THE FACTORS THAT DRIVE FOOD CRAVINGS⁃ HOW CRAVINGS IMPACT CALORIE INTAKE, BODY FAT LEVELS & BODY COMPOSITION⁃ HOW DIETING IMPACTS FOOD CRAVINGS⁃ THE RESEARCH ON HOW BEING IN A CALORIE DEFICIT INFLUENCES FOOD CRAVINGS⁃ WHY WE CRAVE CERTAIN FOODS MORE THAN OTHERS ⁃ WHICH FOODS TRIGGER THE MOST CRAVINGS⁃ THE BLISS POINT OF FOODWHERE 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
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EP. 104: HOW TO STOP OVEREATING & DERAILING YOUR BODY COMP PROGRESS IN THE PROCESS: TOP STRATEGIES FOR STICKING TO YOUR DIET & BREAKING THE HABIT OF OVEREATING
EP. 104: HOW TO STOP OVEREATING & DERAILING YOUR BODY COMP PROGRESS IN THE PROCESS: TOP STRATEGIES FOR STICKING TO YOUR DIET & BREAKING THE HABIT OF OVEREATINGTOPICS⁃ INTRODUCTION TO THE TOPIC OF OVEREATING⁃ HOW TO BREAK THE HABIT OF OVEREATING⁃ STRATEGIES & TIPS TO HELP YOU STICK TO YOUR DIET & REDUCE THE LIKELIHOOD OF OVEREATING⁃ CREATE A CONSISTENT EATING PATTERN & MEAL SCHEDULE⁃ AVOID FASTING FOR LONG PERIODS OF TIME OR SKIPPING MEALS⁃ TRACK YOUR NUTRITION & CREATE A FOOD DIARY⁃ AVOID EATING IN A DISTRACTED MANNER⁃ INCORPORATE MINDFUL EATING INTO YOUR EATING ROUTINE⁃ SLOW DOWN YOUR EATING RATE⁃ MODIFY YOUR FOOD PALATABILITY⁃ REDUCE EXCESS FLAVOR VARIETY IN YOUR MEALS⁃ TIPS FOR REDUCING SNACKING BEHAVIORS⁃ STOP GIVING IN TO THE “WHAT THE HELL”EFFECT⁃ AVOID DICHOTOMOUS/BLACK & WHITE THINKING AROUND NUTRITION⁃ FIND NEW HOBBIES THAT FILL UP YOUR CUP⁃ MODIFY & IMPROVE YOUR FOOD ENVIRONMENTWHERE 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
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EP. 103: LIFESTYLE FACTORS LIMITING YOU FROM GETTING LEAN: HOW EMOTIONAL EATING, STRESS, MINDLESS EATING, BOREDOM, & SLEEP LOSS CAN INCREASE YOUR APPETITE, CALORIE INTAKE & BODY FAT LEVELS
EP. 103: LIFESTYLE FACTORS LIMITING YOU FROM GETTING LEAN: HOW EMOTIONAL EATING, STRESS, MINDLESS EATING, BOREDOM, & SLEEP LOSS CAN INCREASE YOUR APPETITE, CALORIE INTAKE & BODY FAT LEVELSTOPICS FOR EPISODE 103:⁃ INTRODUCTION TO THE LIFESTYLE FACTORS THAT ARE LIMITING YOU FROM GETTING LEAN AND STAYING LEAN⁃ HOW ACUTE STRESS IMPACTS EATING BEHAVIORS, FOOD CHOICES & FOOD PREFERENCES⁃ HOW CHRONIC STRESS INCREASES YOUR DRIVE TO EAT, EATING BEHAVIORS & BODY FAT LEVELS⁃ EMOTIONAL EATING & USING FOOD AS AN ESCAPE FROM YOUR EMOTIONS⁃ HOW TO DEAL EMOTIONAL EATING BEHAVIORS & EPISODES⁃ HOW MINDLESS EATING DRIVES UP CALORIE INTAKE & IMPACTS YOUR EATING BEHAVIORS⁃ THE BENEFIT OF MINDFUL EATING⁃ HOW BOREDOM INFLUENCES EATING BEHAVIORS⁃ HOW TO REDUCE YOUR LIKELIHOOD OF EATING OUT OF BOREDOM⁃ HOW SLEEP LOSS IMPACTS EATING BEHAVIORS, APPETITE & CALORIE INTAKEWHERE 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
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EP. 102: HOW YOUR FOOD ENVIRONMENT IS LIMITING YOU FROM GETTING LEAN: TIPS TO IMPROVE YOUR ENVIRONMENT THAT WILL MAKE FAT LOSS DIETING EASIER
EP. 102: HOW YOUR FOOD ENVIRONMENT IS LIMITING YOU FROM GETTING LEAN: TIPS TO IMPROVE YOUR ENVIRONMENT THAT WILL MAKE FAT LOSS DIETING EASIERTOPICS FOR EPISODE 102:⁃ INTRODUCTION TO THE LIFESTYLE FACTORS THAT ARE LIMITING YOU FROM GETTING LEAN AND STAYING LEAN⁃ WHAT IS THE FOOD ENVIRONMENT?⁃ ISSUES WITH OUR MODERN FOOD ENVIRONMENT⁃ HOW YOUR ENVIRONMENT IMPACTS YOUR EATING BEHAVIORS⁃ FACTORS WITHIN YOUR FOOD ENVIRONMENT THAT INFLUENCE YOUR EATING BEHAVIORS & CALORIE INTAKE⁃ FACTOR 1: THE DISTANCE & PROXIMITY OF FOODS AROUND YOU⁃ FACTOR 2: THE VISUAL FOOD CUES IN YOUR ENVIRONMENT⁃ FACTOR 3: THE TYPES OF FOODS YOU’RE EXPOSED TO & HAVE ACCESS TO⁃ HOW TO MODIFY & IMPROVE YOUR FOOD ENVIRONMENT: FOOD ENVIRONMENT OPTIMIZATION STRATEGIES⁃ THE BENEFITS OF IMPROVING YOUR FOOD ENVIRONMENTWHERE 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
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EP. 101: THE NUTRITIONAL FACTORS & DIETARY DECISIONS DRIVING YOU TO OVEREAT: THE HOW TO REDUCE OVEREATING SERIES PART 1
EP. 101: THE NUTRITIONAL FACTORS & DIETARY DECISIONS DRIVING YOU TO OVEREAT: THE HOW TO REDUCE OVEREATING SERIES PART 1TOPICS:⁃ INTRODUCTION TO THE TOPIC OVEREATING & WEIGHT GAIN⁃ WHAT IS OVEREATING & HOW COMMON IS IT?⁃ FACTORS THAT INCREASE OUR LIKELIHOOD OF OVEREATING & IMPACT OUR CALORIE INTAKE⁃ HOW FOOD SELECTION & DIET QUALITY IMPACT EATING BEHAVIORS & CALORIE INTAKE⁃ REASONS WHY EATING PROCESSED FOODS INCREASE OUR CALORIE INTAKE & LIKELIHOOD OF OVEREATING⁃ HOW FOOD PALATABILITY IMPACTS OUR EATING BEHAVIORS & DRIVE TO EAT⁃ THE SIGNIFICANT IMPACT EATING PROCESSED FOODS HAS ON OUR LIKELIHOOD TO OVEREAT & GAIN BODY FAT⁃ RESEARCH ON HOW PALATABLE FOODS INCREASE OUR CALORIE INTAKE & PROPENSITY FOR FAT GAIN⁃ HOW POOR FOOD CHOICES CAN INCREASE THE LIKELIHOOD OF OVEREATING DURING A FAT LOSS PHASEWHERE 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
Customer Reviews
Super helpful content!
These guys do great with breaking stuff down for noobs! I really enjoy how Brandon loads his content with fact based information. Jeff chimes in and often asks him the very questions I’m thinking. I’m new to fitness (38 yr old dad with an office job). Jeff and Brandon if you read this, you guys are awesome and your podcasts are super helpful. Thanks for putting the time and effort into these shows. I really enjoyed episodes 62 and 63 where you guys focused on the importance of sleep. Super legit! I enjoy hearing a bit of what’s going on in your personal life and business. Relationships are what life is all about. It makes this show feel genuine, and like you are actually buddies of mine. Keep up the good work!!
Fantastic
Great pod. Really great info .. love listening
So informative and inspiring!
I love listening to these guys! I have learned so much on my fitness journey, and I listen to some of them more than once to really absorb the content rich episodes. They keep it interesting and simple enough for me to understand. Truly appreciative for the time and research they put into this podcast.