311 - OPTIMIZING YOUR BODY COMPOSITION & 'boosting your metabolism' with smart nutrition - Brandon DaCruz

THE TIME COMPARISONS Only 5% of dieters keep fat off What are the physical and physiological consequences of chronic dieting or only doing mini bulks and not spending most of the year away from dieting But not only physically dieting but a dieters mentality And then the fact most people look at photo shoots online and people DIET FOR THAT TOO I was also very focused on stage focused at first as well and thats something i noticed then but im noticing it even more now where thats the majority of what we see online And then they compare This is why i say do you want to look good for a day or a season or a year and for life Does this happen even without getting really lean but jsut chronic dieting and neer mentally getting to a thriving place MOST OF ALL HIGH FLUX - tie back into how well fuelling enhances your ability to lose fat on more food & live on more food which is essential for the modern food environment + more sustainable ▪️THE VALUE OF SPENDING THE MAJORITY OF YOUR YEAR EATING AT MAINTENANCE Impacts of yoyo dieting, chronically deficiting, and the MYTH of mini bulks stubborn body fat that doesnt mean you keep dieting until you lose it and many times we are just undermuscled - fatloss must be periodized and much less of an occurrence for many wanting to do this for lifestyle but also knowing & emphasizing and how there is a % of fat that comes with muscle too on the topic list bc both come to gether its just minimizing it! How the rate of msucle building depends on alot like are you optimizng for performance? Whats your programming like? Intensity? Consistency? ▪️THE PHYSIOLOGICAL AND PSYCHOLOGICAL BENEFITS OF GETTING OUT OF A DEFICIT AND BACK TO MAINTENANCE ▪️OPTIMIZING YOUR METABOLISM & body composition with SMART nutrition & spending most of your years at or above maintenance if you want to build a bad ass physique Importance of pre workout nutrition The truth behind high insulin and how it doesnt make you fat Importance of food quality & how this enhances your metabolism Processed VS non processed foods Eating mostly at home VS restaurant meals Other considerations for optimizing metabolism & body comp Sleep Stress management Training quality & muscle enhancement - fatloss must be periodized and much less of an occurrence for many wanting to do this for lifestyle but also knowing & emphasizing and how there is a % of fat that comes with muscle too on the topic list bc both come to gether its just minimizing it! How the rate of msucle building depends on alot like are you optimizng for performance? Whats your programming like? Intensity? Consistency?