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Chasing Clarity: Health & Fitness Podcast
The Chasing Clarity Health & Fitness Podcast aims to bridge the gap between complexity and clarity within the health and fitness space. I will cover both information and application for anyone interested in improving their health, fitness, and body composition. Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
- 253 - CHRIS BARAKAT: YOU’RE NOT TOO ADVANCED TO BUILD MUSCLE & LOSE FAT | EP. 250
Have you reached your muscle-building potential, or have you just reached the limits of the way you’ve been training?
A lot of people come to me convinced body recomposition is no longer possible because they’ve been lifting for five, eight, or even ten years. But once I look at their programming, effort, nutrition & recovery, there are often major opportunities they’ve never addressed.
They have years of gym experience. That doesn’t necessarily mean they’ve spent those years training effectively for the physique they want.
On this episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I’m joined by Chris Barakat, researcher, physique coach & coauthor of the 2020 narrative review Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time?
We discuss the difference between training age & training advancement, what Chris has observed in the research he’s been involved with, and the changes we prioritize with clients who want to build muscle while losing fat.
From training effort & productive volume to calorie intake, protein, peri-workout fueling & scale fixation, this conversation is about identifying what’s limiting your progress before assuming you’ve reached your ceiling.
HERE’S WHAT WE COVER:
TRAINING AGE VS. TRAINING ADVANCEMENT & WHY YEARS IN THE GYM DON’T TELL THE WHOLE STORY
THE DIFFERENCE BETWEEN WORKING OUT & TRAINING WITH STRUCTURE, INTENT & PROGRESSION
ASSESSING RECOMP POTENTIAL IN CROSSFITTERS, ATHLETES & EXPERIENCED LIFESTYLE LIFTERS
CHRIS’ RESEARCH WITH COLLEGIATE VOLLEYBALL PLAYERS & WHAT THEIR BODY COMPOSITION CHANGES REVEAL
MAINTENANCE VS. A CALORIE DEFICIT & THE TRADE-OFF BETWEEN FASTER FAT LOSS & MUSCLE GAIN
HOW I SET PROTEIN TARGETS BASED ON BODY FAT LEVEL & DISTRIBUTE INTAKE THROUGHOUT THE DAY
PERI-WORKOUT NUTRITION & FUELING THE TRAINING THAT DRIVES THE MUSCLE SIDE OF RECOMP
PROXIMITY TO FAILURE, RIR ACCURACY & LEARNING TO TRAIN WITH GREATER EFFORT
PRODUCTIVE TRAINING VOLUME, EXERCISE EXECUTION & LOGBOOK PROGRESSION
HOW SCALE FIXATION & PREMATURE PLAN CHANGES CAN WORK AGAINST YOUR RECOMP GOALS
WHY I USE A PRIMER PHASE TO BUILD STRUCTURE BEFORE PUSHING RESTRICTION
SELF-BELIEF, PATIENCE & THE DIFFERENCE BETWEEN “I HAVEN’T DONE IT” & “I CAN’T DO IT”
If you’re putting time into the gym without seeing the physique changes you want, cutting calories without improving your training, or convinced you’re too experienced to recomp, this episode will help you evaluate what needs to change.
You may not have discovered your ceiling. You may have discovered the ceiling of your current approach.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: bdacruzfitness@gmail.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
WHERE TO CONNECT WITH CHRIS:
Instagram: https://www.instagram.com/christopher.barakat/
Mon, 02 Nov 2026 - 1h 17min - 252 - TRAINING FOR BODY RECOMPOSITION: HOW TO PROGRAM & EXECUTE YOUR TRAINING TO BUILD MUSCLE & LOSE FAT AT THE SAME TIME WITH JEFF HOEHN | EP. 249
Most people who want to build muscle and lose fat at the same time are doing everything right on paper except the one thing that actually changes their physique: how they train.
You've dialed in calories. You're hitting protein. You're consistent in the gym. And you still look the same as you did a year ago. If that sounds familiar, the issue probably isn't your diet. It's that you've been working out instead of training.
This is the fourth episode of the body recomposition series with Jeff Hoehn, host of the Mind Muscle Connection Podcast. Parts one through three covered what recomp is, who can do it, why women are physiologically primed for it, and the nutrition levers that drive it. This episode covers the lever that transforms the physique: training.
HERE'S WHAT WE COVER:
WHY NUTRITION SETS THE STAGE FOR RECOMP BUT TRAINING IS WHAT ACTUALLY TRANSFORMS YOUR PHYSIQUE
WHY THE MARGIN FOR ERROR IS NARROWER IN A RECOMP THAN IN A BUILDING PHASE
WORKING OUT VS. TRAINING & WHY ONLY ONE OF THEM DRIVES RECOMP
THE GAP WE SEE IN ALMOST EVERYONE WHO'S CONSISTENT IN THE GYM BUT HASN'T CHANGED
PROGRESSIVE OVERLOAD AS THE PRINCIPLE EVERY OTHER TRAINING VARIABLE POINTS TOWARD
WHY TRAINING CLOSE TO FAILURE IS NON-NEGOTIABLE WHEN CALORIES AREN'T IN A SURPLUS
THE REP-SPEED CUE THAT TELLS YOU WHETHER YOU WERE ACTUALLY CLOSE TO FAILURE
TRAINING QUALITY VS. TRAINING QUANTITY & WHY EVERY SET HAS TO EARN ITS PLACE
TRAINING WITH INTENT: LOAD, REP QUALITY, VELOCITY, EXECUTION & TRACKING
WHY YOU CAN'T BEAT LAST WEEK IF YOU DON'T KNOW WHAT YOU DID LAST WEEK
TRAINING FREQUENCY
REP RANGES, LOADING & THE DOUBLE PROGRESSION MODEL THAT DRIVES OVERLOADIf you've been consistent in the gym for years and your physique hasn't changed, if you've nailed your nutrition and can't figure out why the muscle isn't showing up, or if you're a coach who wants a clear framework for programming recomp phases, this episode gives you the training side of the playbook.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon's Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccwUntil next time, keep chasing clarity.
#ChasingClarity #MindMuscleConnection #BodyRecomp #BodyRecomposition #TrainingForRecomp #HypertrophyTraining #ProgressiveOverload #TrainToFailure #BuildMuscleLoseFat #JeffHoehn #EvidenceBasedFitness #PhysiqueCoaching #ScienceBasedTraining #HealthCentricCoaching #WorkingOutVsTraining
Fri, 30 Oct 2026 - 1h 21min - 251 - PROTEIN MASTERCLASS: HOW MUCH DO YOU REALLY NEED TO BUILD MUSCLE & LOSE FAT? FT. DR. MIKKI WILLIDEN | EP. 248
How much protein do you actually need to maximize muscle growth, preserve lean mass during fat loss, manage hunger & optimize your body composition?
Protein is one of the most researched nutrients in sports nutrition, yet there is still a tremendous amount of confusion surrounding how much we need, how often we should consume it, which sources are best & whether higher protein intakes provide additional benefits.
On this episode of the Chasing Clarity Health & Fitness Podcast, I’m joined by my good friend Dr. Mikki Williden for our third collaborative episode between Chasing Clarity & MIKKIPEDIA.
Together, we break down the science of dietary protein, combining the latest research with our experience working with clients to help you understand how to optimize protein intake for muscle growth, fat loss, satiety, performance & metabolic health.
One of the central themes of this discussion is that there is no single perfect protein intake that applies to everyone.
The amount of protein required to maximize muscle growth during a Building Phase may be very different from what we recommend to someone in a calorie deficit, an advanced physique athlete approaching contest condition, or an older adult trying to preserve muscle.
Throughout this masterclass, we explain how to individualize protein intake based on your goals, body composition, energy availability & risk of muscle loss while separating what actually matters from the nutritional details people tend to overcomplicate.
HERE’S WHAT WE COVER:
WHY DIETARY PROTEIN IS ESSENTIAL FOR MUSCLE GROWTH, RECOVERY & LEAN MASS RETENTION
MUSCLE PROTEIN SYNTHESIS VS MUSCLE PROTEIN BREAKDOWN & HOW RESISTANCE TRAINING INTERACTS WITH DIETARY PROTEIN
WHY THE RECOMMENDED DIETARY ALLOWANCE (RDA) ISN’T AN OPTIMAL MUSCLE-BUILDING PROTEIN TARGET
WHAT THE RESEARCH SHOWS ABOUT THE IDEAL DAILY PROTEIN INTAKE FOR MAXIMIZING HYPERTROPHY
WHY 1.6–2.2 G/KG/DAY IS AN EFFECTIVE RANGE FOR MOST RESISTANCE-TRAINED INDIVIDUALS
WHY PROTEIN REQUIREMENTS MAY INCREASE DURING A CALORIE DEFICIT
HOW DEFICIT SIZE, BODY-FAT PERCENTAGE & TRAINING ADVANCEMENT INFLUENCE MUSCLE-LOSS RISK
BREAKING DOWN THE REFALO, TREXLER & HELMS META-REGRESSION ON PROTEIN INTAKE DURING FAT LOSS
WHY HIGHER-PROTEIN DIETS CAN IMPROVE SATIETY, DIET SATISFACTION & ADHERENCE
PROTEIN QUALITY: ESSENTIAL AMINO ACIDS, LEUCINE & DIGESTIBILITY
ANIMAL VS PLANT PROTEIN FOR MAXIMIZING MUSCLE GROWTH
HOW MANY PROTEIN-CONTAINING MEALS SHOULD YOU EAT PER DAY?
PROTEIN DISTRIBUTION, NUTRIENT TIMING & THE ANABOLIC WINDOW
PRACTICAL PROTEIN RECOMMENDATIONS FOR BUILDING, RECOMP & FAT LOSS PHASES
PROTEIN CONSIDERATIONS FOR VERY LEAN PHYSIQUE ATHLETES, ENDURANCE ATHLETES, OLDER ADULTS & VEGANS
If you’ve ever wondered whether you’re eating enough protein, whether you need to increase your intake during fat loss, or whether protein timing and quality are as important as the fitness industry makes them seem, this episode will help you separate the science from the misconceptions.
The goal isn’t to consume the highest amount of protein possible. It’s to consume the right amount for the outcome you’re trying to achieve.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
Follow Mikki on IG: https://instagram.com/mikkiwilliden?psln=eHJzNDk1NTU4cWJ1
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Mon, 26 Oct 2026 - 1h 33min - 250 - ERIC HELMS: TIME-EFFICIENT TRAINING MASTERCLASS: HOW TO CUT YOUR WORKOUT TIME WITHOUT SACRIFICING GAINS | EP. 247
What if you could cut a significant amount of time off your workouts without sacrificing the training volume and hypertrophic stimulus you need to keep progressing?
In this episode, I’m joined by Dr. Eric Helms for a deep dive into TIME-EFFICIENT RESISTANCE TRAINING STRATEGIES for intermediate and advanced lifters who still want to maximize muscle growth but no longer want, or are no longer able, to spend 90 minutes to 2+ hours in the gym.
This is NOT A MINIMUM EFFECTIVE DOSE EPISODE.
The goal is not to figure out how little training you can get away with.
The goal is to figure out how to maintain a high-quality, relatively high-volume hypertrophy program while getting more productive work out of every minute you spend in the gym.
In this episode, we cover:
HOW TO USE SUPERSETS TO REDUCE SESSION DURATION WITHOUT SACRIFICING TRAINING VOLUME
AGONIST VS. ANTAGONIST VS. PERIPHERAL SUPERSETS
WHY ANTAGONIST SUPERSETS MAY PROVIDE THE CLEANEST TRADE-OFF BETWEEN TIME SAVINGS & PERFORMANCE
HOW TO CHOOSE EXERCISE PAIRINGS WITHOUT CREATING EXCESSIVE SYSTEMIC FATIGUE
WHY CARDIOVASCULAR FITNESS MATTERS WHEN USING TIME-EFFICIENT TRAINING METHODS
HOW TO PRESERVE KEY PERFORMANCE INDICATOR EXERCISES WHILE MAKING THE REST OF YOUR SESSION MORE EFFICIENT
DROP SETS VS. TRADITIONAL SETS FOR HYPERTROPHY
WHY DROP SETS CAN SAVE 30–50% OF TRAINING TIME DESPITE PROVIDING A LOWER STIMULUS PER INDIVIDUAL SET
WHERE DROP SETS WORK BEST & WHICH EXERCISES ARE POOR CANDIDATES
REST-PAUSE TRAINING & HOW IT COMPARES TO DROP SETS AND TRADITIONAL SETS
WHEN REST-PAUSE MAY MAKE SENSE FOR PRESERVING HEAVIER LOAD EXPOSURE
WHY HIGHLY FATIGUING FREE-WEIGHT COMPOUNDS MAY NOT BE THE BEST FIT FOR THESE TECHNIQUES
The biggest takeaway from this conversation is that TIME-EFFICIENT TRAINING IS NOT ABOUT DOING LESS.
It’s about reorganizing your training so you can preserve as much volume, performance, and hypertrophic stimulus as possible while significantly reducing the time cost.
If you’re an experienced lifter whose life has gotten busier but your physique goals haven’t changed, this episode is for you.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Mon, 19 Oct 2026 - 1h 28min - 249 - SPOT REDUCTION ISN’T A MYTH: THE REAL SCIENCE OF TARGETED FAT LOSS | FAT LOSS SERIES PART 9 | EP. 246
For most of my career I would have told you spot reduction was a myth, and I would have been right to, because that’s what the evidence supported at the time. But over the last decade the research has moved, and it changed my position from “this is impossible” to “this is a small, real effect you can take advantage of under very specific conditions.”
Almost every client I’ve ever worked with has a body part they’re self conscious about. For some it’s the lower abs and low back, for others it’s the arms, and for a lot of the women I coach it’s the hips, glutes and thighs.
The question that always comes with it is some version of “what can I do to lose the fat right here.” After coaching over 1,200 clients across the past 16 years, this is one of the most common things people want solved, and it’s also one of the most misunderstood.
In this episode, I walk through why the old research earned it the “myth” label and why that conclusion was reasonable at the time, the three step physiology of how fat is actually lost, why certain regions fight back harder than others, the mechanism and intervention studies that shifted the conversation, and exactly how I program this with clients when someone comes to me with a stubborn area they want to bring in.
Spot reduction isn’t a myth, but it’s also not a miracle. It’s a small, real effect you layer on top of the fundamentals once the fundamentals are already handled. And by the end of this episode you’ll know exactly how to use it.
HERE’S WHAT WE COVER:
WHY SPOT REDUCTION ISN’T A MYTH, BUT ALSO ISN’T A MIRACLE WHY THE CRUNCH-YOUR-WAY-TO-A-SIX-PACK VERSION IS STILL A FANTASY
HOW TO REDEFINE SPOT REDUCTION AS A STACK OF CONDITIONS RATHER THAN A SINGLE EXERCISE
WHY THE FITNESS INDUSTRY LABELED SPOT REDUCTION A MYTH FOR SO LONG
THE THREE STUDY DESIGN FLAWS THAT MADE THE OLD RESEARCH COME UP EMPTY
THE THREE STEP PHYSIOLOGY OF FAT LOSS: LIPOLYSIS, TRANSPORT, AND OXIDATION
WHY BREAKING FAT OUT OF A FAT CELL IS NOT THE SAME AS LOSING IT HOW RE-ESTERIFICATION QUIETLY PUTS MOBILIZED FAT RIGHT BACK INTO STORAGE
WHY SOME REGIONS RESIST FAT LOSS: ALPHA AND BETA ADRENERGIC RECEPTORS
THE GAS PEDAL AND BRAKE MODEL OF FAT MOBILIZATION
WHY MEN STORE FAT CENTRALLY AND WOMEN STORE IT IN THE LOWER BODY
WHY DOING RESISTANCE TRAINING BEFORE CARDIO INCREASES FAT OXIDATION
THE INTERVENTION STUDIES THAT FOUND PREFERENTIAL FAT LOSS FROM THE TRAINED REGION
HOW I PROGRAM TARGETED FAT LOSS WITH CLIENTS, AND WHY THE ORDER MATTERS
WHY THE CALORIE DEFICIT IS THE FOUNDATION THE ENTIRE STRATEGY RELIES ON
HOW I USED THIS APPROACH TO BRING IN A CLIENT’S STUBBORN LOWER BACK FOR THE STAGE
THE FOUR MOST COMMON MISTAKES PEOPLE MAKE WHEN TRYING TO TARGET A STUBBORN AREA
If you’ve ever had one area that just won’t budge no matter how lean you get, if you’ve been told spot reduction is impossible and taken it as settled fact, or if you want to know how to actually target a stubborn region the right way, this episode is going to give you the science and the exact strategy to do it.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Mon, 12 Oct 2026 - 32min - 248 - STAN EFFERDING: HOW TO GET LEAN, STAY LEAN & BUILD MUSCLE | EP. 245
What actually separates the people who successfully lose body fat, keep it off, and build a better physique from those who spend years bouncing between diets without making lasting progress?
On this episode of the Chasing Clarity Health & Fitness Podcast, I’m joined by Stan Efferding, IFBB professional bodybuilder, world-record-setting powerlifter, author, coach, entrepreneur, and creator of the Vertical Diet.
But this isn’t another podcast about the Vertical Diet.
Instead, Stan and I break down the fundamentals that actually move the needle when your goal is to get lean, stay lean, preserve muscle during a Fat Loss Phase, and build more muscle over time.
We start by looking at what successful dieters actually do differently, including lessons from the National Weight Control Registry and why having a plan, meal prepping, self-monitoring, staying active, and maintaining consistency across weekends and holidays can matter more than finding another “perfect” diet.
From there, we break down how to make fat loss easier to adhere to by improving satiety and managing hunger. We cover protein, fiber, food volume, eating rate, food processing, palatability, meal consistency, and why structuring your diet intelligently can reduce how much willpower you need to rely on.
We also discuss how to lose body fat while preserving lean mass, why resistance training needs to remain a priority during a deficit, how protein and carbohydrates support the process, and why faster weight loss isn’t automatically better fat loss.
Then we get into one of the simplest interventions both of us use with clients: 10-minute walks. We explain why short bouts of walking, particularly after meals, can improve post-meal glucose control, increase daily movement, and provide meaningful benefits with almost no recovery cost.
Finally, we break down the fundamentals of hypertrophy training and discuss how Stan’s thinking around nutrition and training has evolved throughout his decades in the industry.
HERE’S WHAT WE COVER:
WHAT SUCCESSFUL DIETERS DO DIFFERENTLY
WHY LOSING WEIGHT & KEEPING IT OFF REQUIRE DIFFERENT SKILLS
LESSONS FROM THE NATIONAL WEIGHT CONTROL REGISTRY
WHY HAVING A PLAN MATTERS MORE THAN SIMPLY HAVING A GOAL
MEAL PREP, DEFAULT MEALS & REDUCING DECISION FATIGUE
HOW SELF-MONITORING HELPS PREVENT WEIGHT REGAIN
THE MOST EFFECTIVE WAYS TO MANAGE HUNGER DURING FAT LOSS
WHY PROTEIN IS SUCH A POWERFUL SATIETY TOOL
FIBER, FOOD VOLUME & ENERGY DENSITY
HOW ULTRA-PROCESSED FOODS CAN PROMOTE PASSIVE OVERCONSUMPTION
PALATABILITY, FOOD REWARD & CONSISTENT MEALS
HOW TO LOSE BODY FAT WHILE PRESERVING LEAN MASS
WHY DEFICIT SIZE & RATE OF LOSS MATTER
PROTEIN REQUIREMENTS DURING A CALORIE DEFICIT
WHY YOU SHOULD CONTINUE TRAINING HARD WHILE DIETING
HOW CARBOHYDRATES SUPPORT TRAINING PERFORMANCE DURING FAT LOSS
THE RESEARCH-BACKED BENEFITS OF 10-MINUTE POST-MEAL WALKS
WHY WALKING IS ONE OF THE HIGHEST-RETURN, LOWEST-FATIGUE TOOLS AVAILABLE
THE TRAINING VARIABLES THAT ACTUALLY DRIVE MUSCLE GROWTH
VOLUME, PROXIMITY TO FAILURE, REP RANGES & PROGRESSIVE OVERLOAD
HOW STAN’S VIEWS ON NUTRITION & TRAINING HAVE EVOLVED OVER TIME
If you’ve struggled to lose fat without losing muscle, repeatedly regained weight after dieting, or spent years searching for advanced strategies while overlooking the fundamentals, this episode will help you simplify the process and focus on what actually moves the needle.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
Mon, 05 Oct 2026 - 1h 40min - 247 - THE BODY RECOMP PLAYBOOK: THE DEFICIT, PROTEIN, CARB & NUTRITION LEVERS THAT DRIVE MUSCLE GAIN & FAT LOSS WITH JEFF HOEHN | EP. [#]
Everyone wants to know if you can build muscle and lose fat at the same time. But the more important question is how you actually program for it.
Over the first two episodes of this series, Jeff and I built the case that recomp is real, covered who can do it, and broke down why women may be especially primed for it. Now it's time to get tactical.
In this episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I'm joined again by Jeff Hoehn, host of the Mind Muscle Connection Podcast, to walk through the exact nutrition and energy-balance levers we pull with clients to actually drive body recomposition in the real world. This is the practical playbook: how we set calories, where we put protein, how we use carbs, and how we handle dietary fat to build muscle and lose fat at the same time.
WE GET INTO:
WHY WE START MOST CLIENTS AT MAINTENANCE INSTEAD OF DIVING STRAIGHT INTO A DEFICIT
THE 500-CALORIE THRESHOLD WHERE MUSCLE GAIN STARTS TO FALL APART (AND THE RESEARCH BEHIND IT)
HOW WE TITRATE A SMALL, CONSERVATIVE DEFICIT TO DRIVE FAT LOSS WITHOUT KILLING MUSCLE GROWTH
WHY PROTEIN IS THE SINGLE HIGHEST-LEVERAGE DIETARY VARIABLE FOR RECOMP
OUR TIERED PROTEIN TARGETS BASED ON BODY FAT LEVEL & WHY PROTEIN DISTRIBUTION ACROSS THE DAY MATTERS
HOW TO USE CARBS TO FUEL TRAINING QUALITY, THE TRUE ENGINE OF RECOMP
CARB QUALITY, PERI-WORKOUT FUELING & WHY THE RIGHT CARB SOURCE DEPENDS ON THE PURPOSE OF THE MEAL
WHY DIETARY FAT GETS ALLOCATED LAST & THE TRUTH ABOUT LOW FAT, TESTOSTERONE & HORMONES DURING A DIET
If you've ever wondered exactly how to set up your nutrition to build muscle and lose fat at the same time, this is the episode that turns the theory into an actual plan.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Mon, 28 Sep 2026 - 1h 16min - 246 - REFEEDS & DIET BREAKS MASTERCLASS: WHAT THE SCIENCE SHOWS & HOW WE USE THEM FT. DR. MIKKI WILLIDEN | EP. 243
Do refeeds and diet breaks actually improve fat loss, preserve your metabolism and help you maintain more muscle, or do they simply give you more calories and slow down your diet?
In the second collaboration between the Chasing Clarity Health & Fitness Podcast and MIKKIPEDIA, I’m joined again by my good friend Dr. Mikki Williden to break down the science and practical application of refeeds and diet breaks.
Rather than a traditional interview, Mikki and I work through the same questions from our individual perspectives as evidence-based practitioners, combining the research with what we’ve learned from years of working with clients in the real world.
We start by defining the major intermittent dieting strategies and explaining the important differences between a structured carbohydrate refeed, a diet break and an untracked cheat meal.
From there, we break down what happens as a Fat Loss Phase progresses, including increases in hunger and food focus, reductions in energy expenditure and NEAT, declining training performance, diet fatigue and the increasing importance of lean-mass retention.
We then take a deep dive into the research to answer what refeeds and diet breaks actually appear to do.
TOPICS INCLUDE:
CONTINUOUS VS. INTERMITTENT ENERGY RESTRICTION
REFEEDS VS. DIET BREAKS VS. CHEAT MEALS
WHY DIET FATIGUE INCREASES AS YOU GET LEANER
HUNGER, LEPTIN, GHRELIN, PYY & APPETITE REGULATION
METABOLIC ADAPTATION, RMR & NEAT
DO REFEEDS PRESERVE LEAN MASS?
CAN DIET BREAKS PREVENT YOUR METABOLISM FROM SLOWING DOWN?
THE ICECAP TRIAL
CARBOHYDRATE AVAILABILITY, GLYCOGEN & TRAINING PERFORMANCE
HOW MIKKI AND I USE REFEEDS WITH CLIENTS
WHEN I USE A LONGER DIET BREAK
WHY PRACTICING MAINTENANCE MAY BE ONE OF THE MOST OVERLOOKED BENEFITS
WHO BENEFITS MOST FROM THESE STRATEGIES
WHY REFEEDS AND DIET BREAKS ARE TOOLS, NOT MANDATORY PARTS OF EVERY DIET
Ultimately, the goal isn’t to make fat loss more complicated. It’s to understand which tools can help the right person continue making progress while managing hunger, performance, adherence and accumulated diet fatigue.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Contact Mikki:
https://www.instagram.com/mikkiwilliden/
Mon, 21 Sep 2026 - 1h 14min - 245 - ERIC HELMS: STUBBORN MUSCLE GROUP MASTERCLASS | VOLUME, EXERCISE SELECTION & SPECIALIZATION CYCLES | EP. 242
Why do some muscle groups seem to grow from almost anything you throw at them while others lag behind for years?
And when a body part refuses to keep pace with the rest of your physique, is it really genetics, or is the issue more often exercise selection, execution, volume, or the way your training is structured?
On this episode of the Chasing Clarity Health & Fitness Podcast, I’m joined once again by Dr. Eric Helms for a deep dive into how to diagnose and bring up stubborn or lagging muscle groups.
We start by breaking down what actually qualifies as a lagging body part and why the term “stubborn muscle group” may sometimes oversimplify the problem.
Eric explains how genetics, skeletal structure, muscle architecture, biomechanics, and even unrealistic physique expectations can influence how a muscle looks and develops, and why a body part that appears genetically disadvantaged may still have considerable room for improvement.
From there, we get into one of the most important parts of the conversation: exercise selection.
We discuss why simply performing an exercise that is commonly associated with a muscle does not guarantee that every region of that muscle is receiving an effective hypertrophy stimulus, why biarticular muscles create unique programming considerations, and where isolation work can fill gaps left by compound movements.
We also get practical with how to determine whether the target muscle is actually becoming the limiting factor in an exercise using performance, pumps, soreness, drop sets, isolation movements, and other forms of training biofeedback.
Then we move into specialization cycles and discuss when it makes sense to stop trying to grow everything equally and deliberately shift more of your training resources toward one lagging muscle group.
TOPICS INCLUDE:
WHAT ACTUALLY QUALIFIES AS A STUBBORN OR LAGGING MUSCLE GROUP
GENETICS VERSUS PROGRAMMING AND EXERCISE-SELECTION PROBLEMS
WHY DIFFERENT REGIONS OF THE SAME MUSCLE MAY GROW DIFFERENTLY
WHY SOME EXERCISES FAIL TO FULLY STIMULATE THE MUSCLE YOU THINK THEY DO
COMPOUND VERSUS ISOLATION EXERCISES FOR COMPLETE DEVELOPMENT
HOW TO DETERMINE WHETHER THE TARGET MUSCLE IS ACTUALLY LIMITING THE SET
USING PUMPS, SORENESS, PERFORMANCE, AND OTHER BIOFEEDBACK INTELLIGENTLY
WHY RANDOM EXERCISE VARIATION RARELY MAKES SENSE
HOW MUCH EXERCISE VARIETY YOU ACTUALLY NEED
WHEN SPECIALIZATION CYCLES BECOME APPROPRIATE
HOW MUCH TO INCREASE VOLUME FOR A LAGGING MUSCLE GROUP
WHY YOUR PREVIOUS TRAINING VOLUME MATTERS
REALLOCATING VOLUME FROM DOMINANT MUSCLES TOWARD WEAK POINTS
WHY EXERCISE QUALITY SHOULD USUALLY IMPROVE BEFORE VOLUME INCREASES
BALANCING HYPERTROPHY STIMULUS AGAINST FATIGUE, JOINT STRESS, AND INJURY RISK
SETTING REALISTIC EXPECTATIONS FOR PROGRESS AS AN ADVANCED TRAINEE
If you have a body part you’ve been calling “genetically stubborn” for years, this episode will give you a much better framework for determining why it is actually lagging and what variables you can change to get it progressing again.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Thu, 17 Sep 2026 - 1h 40min - 244 - DR. TONY BOUTAGY: FEMALE EXERCISE MASTERCLASS — DO WOMEN NEED TO TRAIN DIFFERENTLY? THE TRUTH ABOUT LIFTING HEAVY, BUILDING MUSCLE, HIIT, ZONE 2 & FAT LOSS | EP. 241
Do women actually need to train differently from men?
Do women need to lift primarily in very low rep ranges to build muscle?
Is HIIT uniquely superior for the female body?
Does Zone 2 work differently for women?
And when fat loss is the goal, should women prioritize intervals or lower-intensity continuous cardio?
There has been an explosion of female-specific training advice across social media, and much of it sounds highly scientific.
It references hormones, muscle-fiber types, metabolic flexibility, mitochondrial adaptations, menopause, and sex-specific physiology.
But one of the biggest mistakes we continue to see is identifying a legitimate physiological difference between women and men and immediately turning it into a universal female-specific training recommendation.
In this episode of the Chasing Clarity Health & Fitness Podcast, I’m joined by Dr. Tony Boutagy for what I’m calling a Female Exercise Masterclass.
Together, we separate social media fiction from the human evidence and discuss what actually matters when programming resistance training and cardio for women.
HERE’S WHAT WE COVER:
DO WOMEN ACTUALLY NEED TO TRAIN DIFFERENTLY FROM MEN?
WHICH PHYSIOLOGICAL SEX DIFFERENCES ACTUALLY MATTER FOR PROGRAM DESIGN?
DO WOMEN RESPOND DIFFERENTLY TO RESISTANCE TRAINING?
THE DIFFERENCE BETWEEN ABSOLUTE & RELATIVE MUSCLE GROWTH
DO WOMEN NEED TO LIFT HEAVY TO BUILD MUSCLE?
THE MYTH THAT WOMEN NEED TO TRAIN PRIMARILY IN THE 3–5 REP RANGE
LOW-, MODERATE- & HIGH-LOAD TRAINING FOR HYPERTROPHY
THE FOUNDATIONAL TRAINING PRINCIPLES THAT APPLY TO BOTH WOMEN & MEN
WHY SHORT REST PERIODS AREN’T AUTOMATICALLY BETTER FOR WOMEN
IS HIIT UNIQUELY SUPERIOR FOR WOMEN?
WHY HARDER CARDIO DOESN’T AUTOMATICALLY MEAN BETTER FAT LOSS
HOW EXCESSIVE HIIT CAN IMPACT RECOVERY, NEAT & LIFTING PERFORMANCE
IS ZONE 2 CARDIO LESS EFFECTIVE FOR WOMEN?
THE PROBLEM WITH USING ANIMAL & MECHANISTIC RESEARCH TO CREATE FEMALE-SPECIFIC CARDIO RULES
WHAT THE LARGEST HUMAN DATASET SHOWS ABOUT SEX, MENOPAUSE & MITOCHONDRIAL ADAPTATIONS
HOW TO COMBINE RESISTANCE TRAINING & CARDIO FOR BUILDING MUSCLE WHILE LOSING BODY FAT
HOW TO STRUCTURE CARDIO WITHOUT COMPROMISING LOWER-BODY TRAINING OR RECOVERY
The goal of this episode is not to pretend that women and men are physiologically identical.
It is to understand when those differences matter, how much they matter, and whether they are actually significant enough to change what we do in practice.
Because not every sex difference requires a different training program.
For most women, the fundamentals still matter most:
Progressive overload
Sufficient training volume
High degrees of effort
Appropriate proximity to failure
Adequate recovery
Strategically programmed cardio
And consistency over time
This episode gives women and coaches a clear, evidence-informed framework for cutting through the noise and building a training and cardio program around what actually drives results.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Mon, 14 Sep 2026 - 1h 24min - 243 - ERIC HELMS: THE PROCESS OF GETTING PEELED: RATE OF LOSS, PROTEIN INTAKE & HUNGER MANAGEMENT FOR MAXIMIZING MUSCLE RETENTION DURING FAT LOSS | EP. 240
Most people think getting shredded is just a matter of pushing the deficit harder and holding on longer. But the deeper you get into a fat loss phase, the more the rules change.
A calorie deficit doesn’t just reduce body fat, it actively shifts your body toward a catabolic state by lowering muscle protein synthesis, increasing muscle protein breakdown, and increasing protein oxidation.
And here’s the part most people miss: those effects get worse the leaner you get. Which means the strategies that worked at 20% body fat aren’t the strategies that will protect your muscle at 8%. Getting peeled isn’t about enduring more. It’s about knowing which variables need to change, and when.
In this episode of CHASING CLARITY, I’m joined again by Dr. Eric Helms, WNBF professional natural bodybuilder, Co-Director at AUT in New Zealand, co-founder the MASS Research Review, and author of The Muscle & Strength Pyramid books. Eric is one of the most respected voices in evidence-based bodybuilding and nutrition, and in this conversation we get into the finer details of what it actually takes to get extremely lean while holding onto the muscle you spent years building.
WE COVER:
THE RATE OF LOSS YOU SHOULD TARGET WHEN GETTING SUPER LEAN WHY YOUR RATE OF LOSS SHOULD SLOW DOWN THE LEANER YOU GET THE DESCENDING AND DYNAMIC RATE OF LOSS APPROACH I USE WITH CLIENTS AND ERIC’S HONEST TAKE ON IT
HOW MUCH FLEXIBILITY EXISTS WITHIN THE 0.5 TO 1% PER WEEK GUIDELINE
HOW A CALORIE DEFICIT REDUCES MUSCLE PROTEIN SYNTHESIS AND INCREASES BREAKDOWN
WHY PROTEIN OXIDATION IS HIGHER IN LEANER INDIVIDUALS THE NEW SYSTEMATIC REVIEW AND META-REGRESSION ON PROTEIN INTAKE AND LEAN MASS RETENTION WHY PROTEIN INTAKE SHOULD SCALE WITH BODY FAT PERCENTAGE WHY I TREAT PROTEIN AS AN INSURANCE POLICY DURING CONTEST PREP
EVIDENCE-BASED HUNGER MANAGEMENT STRATEGIES FOR DEEP IN A DIET
FOOD VOLUME, ENERGY DENSITY, TEXTURE AND EATING PACE AS SATIETY LEVERS
PRACTICAL COACHING TAKEAWAYS YOU CAN APPLY IMMEDIATELY
If you’ve ever gotten lean and watched your strength fall off, your recovery disappear, and the mirror stop changing even though the scale kept moving, this episode will show you where the process broke down. And if you’re a coach or competitor who wants to understand not just what the guidelines say but why they exist and when to deviate from them, this conversation gives you the mechanisms behind the recommendations.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Wed, 09 Sep 2026 - 1h 46min - 242 - FAT LOSS HUNGER HACKS: THE SCIENCE-BACKED TACTICS THAT BLUNT HUNGER & CRAVINGS DURING A DIET | FAT LOSS SERIES PART 8 | EP. 239
Hunger is the number one reason most people struggle to stay consistent during a Fat Loss Phase. In Part 7, I walked you through the six strategic principles that build a diet where satiety is produced by your food choices themselves rather than relying on willpower. But even with that strategic foundation in place, hunger and cravings will still show up, especially in the windows between meals where most dieters actually break their diet.
This episode is the tactical follow up to Part 7. These are the specific, in-the-moment hunger hacks I use with my clients to bridge those windows and blunt hunger and cravings without derailing the deficit they’ve worked to create at meals.
Here’s what most people don’t realize. The strongest hunger hacks aren’t gimmicks and they aren’t tricks. They work because they manipulate the underlying mechanisms that govern food intake and satiety. In this episode, I break down the nine mechanisms that make hunger hacks work, and then I walk you through the specific evidence-based tactics that leverage them. Some of these you’ve probably heard before but may have been deploying ineffectively. Some you may not have heard before but have substantial research behind them. Either way, you’ll walk away knowing exactly which tactics to deploy for your specific execution gaps.
Because once you understand how to manage hunger in the moment, staying in a deficit stops being a battle you fight and becomes a system that works for you.
HERE’S WHAT WE COVER:
THE NINE UNDERLYING MECHANISMS THAT MAKE HUNGER HACKS ACTUALLY WORK
WHY SOLID FOODS BLUNT HUNGER FAR MORE THAN LIQUID CALORIES AT THE SAME CALORIE COUNT
THE BARBARA ROLLS RESEARCH ON WHOLE FRUIT VS APPLESAUCE VS JUICE AND SATIETY
WHY LIQUID CALORIES FAIL THE SATIETY SYSTEM AND DRIVE OVERCONSUMPTION
HOW EATING RATE DIRECTLY AFFECTS HOW MANY TOTAL CALORIES YOU CONSUME
WHY HARDER TEXTURED FOODS INCREASE SATIETY AND SLOW YOUR EATING NATURALLY
THE SLOWED EATING AND CHEWING TECHNIQUES THAT REDUCE MEAL SIZE
THE TWO CUP RULE: HOW WATER PRELOADING BEFORE MEALS REDUCES CALORIE INTAKE
WHAT THE SWITCH TRIAL REVEALS ABOUT DIET SODA AND FAT LOSS VS WATER
WHY DISTRACTED EATING MAKES YOU HUNGRIER LATER AND HOW MEAL MEMORY WORKS
THE PORTION CONTROL AND PLATE SIZE TACTICS THAT REDUCE INTAKE AUTOMATICALLY
HOW TO USE COFFEE AND CAFFEINE TIMING TO BLUNT APPETITE BETWEEN MEALS
WHY GUM CHEWING BRIDGES THE GAP FOR BOREDOM AND STRESS EATING
HOW SENSORY-SPECIFIC SATIETY EXPLAINS WHY THERE’S ALWAYS ROOM FOR DESSERT
HUNGER RIDING: THE ACCEPTANCE-BASED SKILL FOR LETTING CRAVINGS PASS
THE 10 TO 20 MINUTE PAUSE-AND-ASSESS PROTOCOL FOR DISTINGUISHING TRUE HUNGER FROM CRAVINGS
If you’ve struggled to stay consistent between meals, if cravings and hunger have derailed your Fat Loss Phases before, or if you’ve tried hunger hacks that didn’t work because you were deploying them without understanding the mechanisms behind them, this episode is going to give you the tactical toolkit to blunt hunger, beat cravings, and finally make staying in a deficit feel manageable.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Mon, 07 Sep 2026 - 31min - 241 - LYLE MCDONALD: CONTEST PREP USING INTERMITTENT MODIFIED FASTING | HOW TO GET STAGE LEAN WHILE PRESERVING MUSCLE | EP. 238
How do you take a physique athlete from a productive Building Phase all the way to stage condition while preserving as much muscle, training performance and recovery as possible?
And does the traditional approach of continually cutting calories, adding cardio and pushing harder as the show gets closer actually make sense?
In Part 3 and the final installment of my Intermittent Modified Fasting series, I’m joined once again by Lyle McDonald to take the IMF framework into one of its most advanced applications: contest preparation.
We start by discussing something that often gets overlooked before the diet even begins: how to transition intelligently from gaining into fat loss.
Rather than treating Building and Fat Loss Phases like an on/off switch, Lyle explains his Pre-Diet or Transition Phase and why temporarily moving toward maintenance, adjusting resistance-training volume and gradually introducing cardio may better prepare an athlete for a longer dieting phase.
From there, we get deep into contest prep and discuss how IMF allows us to think differently about where we place the calorie deficit across the week.
Instead of simply eating less every day, IMF allows RFL days, maintenance days, training, cardio and carbohydrate availability to be strategically organized around the athlete’s needs.
Because the goal of contest prep isn’t simply to lose weight.
It’s to arrive stage lean while preserving as much muscle and performance as possible.
IN THIS EPISODE:
HOW TO TRANSITION FROM A LEAN BUILDING PHASE INTO FAT LOSS
LYLE’S PRE-DIET / TRANSITION PHASE
WHY JUMPING DIRECTLY FROM A SURPLUS INTO AN AGGRESSIVE DEFICIT MAY NOT BE IDEAL
WHEN & HOW TO INTRODUCE CARDIO
WHY RESISTANCE TRAINING DURING CONTEST PREP SHOULD PRIMARILY BE USED TO PRESERVE MUSCLE
HOW LYLE WOULD STRUCTURE A NATURAL BODYBUILDING CONTEST PREP USING IMF
HOW TO MANIPULATE RFL DAYS & MAINTENANCE DAYS AS A COMPETITOR GETS LEANER
WHY GETTING AHEAD EARLY IN PREP CAN CREATE MORE OPTIONS LATER
HOW TO PLACE MORE CALORIES & CARBOHYDRATES AROUND YOUR MOST IMPORTANT TRAINING SESSIONS
WHY REFEEDS & MAINTENANCE DAYS BECOME MORE USEFUL DEEPER INTO PREP
USING REFEEDS AS PRACTICE RUNS FOR PEAK WEEK
HOW TO DETERMINE WHEN YOU ACTUALLY LOOK YOUR BEST AFTER A CARB LOAD
WHY PEAK WEEK SHOULD BE PRACTICED RATHER THAN IMPROVISED
THE PROBLEMS WITH EXTREME WATER DEPLETION & OUTDATED PEAK-WEEK PRACTICES
WHY EVERY REFEED, MAINTENANCE DAY & DIET BREAK NEEDS TO EARN ITS PLACE DURING CONTEST PREP
The bigger theme running through this entire series is nutritional periodization.
Fat loss still requires an energy deficit. IMF doesn’t change that.
What it potentially changes is where we place that deficit, allowing us to push harder when the physiological cost is lower while providing more energy when training performance, recovery and muscle retention matter most.
For physique athletes and coaches interested in the finer details of getting stage lean without blindly relying on more restriction, more cardio and more fatigue, this is an episode you won’t want to miss.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG:
https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services:
https://form.jotform.com/bdacruzfitness/coachinginquiry
Email:
LYLE’S NEWEST BOOKS:
https://store.bodyrecomposition.com
SAVE 20% BY USING CODE: larrywon
Wed, 02 Sep 2026 - 1h 41min - 240 - HUNGER & APPETITE MANAGEMENT MASTERCLASS FOR FAT LOSS: THE 6 PRINCIPLES THAT MAKE STAYING IN A DEFICIT FEEL EASIER | FAT LOSS SERIES PART 7 | EP. 237
Hunger is the number one reason most people struggle to stay consistent during a Fat Loss Phase. It’s not that dieters don’t know they need to eat fewer calories. It’s that staying in a deficit feels impossibly challenging when hunger and cravings take over.
What I want to establish in this episode is that hunger management isn’t about willpower or about white-knuckling your way through a diet. It’s about understanding the specific principles that determine whether food leaves you satiated or starving, and then building your diet around those principles so the deficit becomes feasible to sustain.
In this episode, we go deep on the science of hunger and appetite management and the six strategic principles I use with my clients to make a Fat Loss Phase feel dramatically easier. We cover what hunger actually is and how it differs from appetite, the distinction between homeostatic hunger driven by physiological need and hedonic hunger driven by reward, and the six dietary principles that determine whether your food choices fill you up or leave you fighting hunger throughout the day. Each principle is backed by research and operationally tested across thousands of client transformations.
Because once you understand how these principles work and how to apply them, hunger stops being something you have to fight at every meal and starts being something your nutrition is structurally producing for you.
HERE’S WHAT WE COVER:
WHY HUNGER MANAGEMENT ISN’T ABOUT WILLPOWER OR WHITE-KNUCKLING THROUGH A DIET
THE DIFFERENCE BETWEEN HUNGER, APPETITE, SATIATION, AND SATIETY
HOW THE INTERVENTIONS FOR MANAGING WITHIN-MEAL FULLNESS DIFFER FROM BETWEEN-MEAL FULLNESS
HOMEOSTATIC VS HEDONIC HUNGER AND HOW TO TELL WHICH ONE YOU’RE EXPERIENCING
THE DIAGNOSTIC TEST FOR DISTINGUISHING TRUE HUNGER FROM CRAVINGS
WHY HEDONIC HUNGER OVERRIDES YOUR BODY’S TRUE NEEDS IN THE MODERN FOOD ENVIRONMENT
PRINCIPLE #1: HOW TO USE ENERGY DENSITY TO EAT MORE FOOD FOR FEWER CALORIES
HOW LOWERING THE ENERGY DENSITY OF YOUR DIET REDUCES CALORIE INTAKE BY 223 CALORIES PER DAY
PRINCIPLE #2: THE HOLT SATIETY INDEX AND THE FIVE FACTORS THAT MAKE FOOD FILLING
WHY BOILED POTATOES ARE 7X MORE FILLING THAN CROISSANTS PER CALORIE
PRINCIPLE #3: WHY ANCHORING EVERY MEAL WITH PROTEIN IS THE FOUNDATION OF HUNGER MANAGEMENT
THE HORMONAL MECHANISMS BEHIND WHY PROTEIN SUPPRESSES HUNGER AND INCREASES SATIETY THE PROTEIN LEVERAGE THEORY AND HOW IT DRIVES YOUR TOTAL CALORIE INTAKE
HOW INCREASING PROTEIN FROM 15% TO 30% OF CALORIES PRODUCES A SPONTANEOUS 441 CALORIE REDUCTION
PRINCIPLE #4: WHY FIBER IS THE QUEEN OF FAT LOSS AND HOW IT PRODUCES STRUCTURAL SATIETY HOW INCREASING FIBER BY 28 GRAMS PER DAY CAN SPONTANEOUSLY REDUCE CALORIE INTAKE BY 20%
PRINCIPLE #5: MODIFYING FOOD PALATABILITY
HOW ULTRA-PROCESSED FOODS DRIVE 508 EXTRA CALORIES PER DAY EVEN WHEN MATCHED FOR EVERYTHING
PRINCIPLE #6: HOW ALIGNING MEAL TIMING WITH YOUR CIRCADIAN BIOLOGY MAKES FAT LOSS FEEL EASIER
WHY FRONT-LOADING CALORIES EARLIER IN THE DAY PRODUCES LESS HUNGER AT MATCHED CALORIE INTAKE
If you’ve been white-knuckling your way through fat loss diets, if you’ve struggled to stay consistent in a deficit because hunger and cravings derail you, or if you’ve never fully understood the science of appetite management, this episode is going to give you the strategic framework to make staying in a deficit feel dramatically easier.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Mon, 31 Aug 2026 - 36min - 239 - LYLE MCDONALD: HOW BIG OF A CALORIE SURPLUS DO YOU NEED TO BUILD MUSCLE? HOW TO MAXIMIZE MUSCLE GAIN & MINIMIZE FAT GAIN USING RFL DAYS | EP. 236
How much do you actually need to eat above maintenance to maximize muscle growth?
And once you’re eating enough to support hypertrophy, does pushing calories even higher build more muscle, or simply make you gain body fat faster?
In Part 2 of my Intermittent Modified Fasting series, I’m joined once again by Lyle McDonald to move beyond using IMF strictly as a fat-loss strategy and explore how some of these concepts can be applied across different phases of physique development.
We start with one of the most debated topics in evidence-based bodybuilding right now: how large of a calorie surplus is actually necessary to maximize muscle growth?
Lyle and I break down the research comparing different surplus sizes, realistic rates of muscle gain across different levels of training advancement, the estimated energetic cost of synthesizing new muscle tissue and why simply eating more doesn’t allow you to force-feed muscle growth.
From there, we take the IMF framework in a direction I found particularly interesting:
Could strategically placed Rapid Fat Loss days be incorporated into a Lean Building Phase to help control fat gain without compromising hypertrophy?
We discuss using a 6:1 approach where the majority of the week supports muscle growth while one strategically placed RFL day helps reduce the cumulative weekly surplus, how this compares with simply running periodic mini-cuts, and which individuals might actually benefit from this strategy.
Finally, we shift back into fat loss and revisit diet breaks. For years, diet breaks were promoted as a way to “reset” metabolism and reverse the physiological adaptations to dieting. But as more research has accumulated, that explanation has become increasingly difficult to defend.
That doesn’t mean diet breaks are useless. Instead, their biggest benefits may come from improving hunger management, training performance, psychological fatigue, adherence and giving someone an opportunity to actually practice eating at maintenance.
IN THIS EPISODE:
HOW LARGE OF A CALORIE SURPLUS IS ACTUALLY NECESSARY FOR MUSCLE GROWTH?
WHY YOU CANNOT FORCE-FEED MUSCLE GROWTH
HOW MUCH MUSCLE CAN BEGINNER, INTERMEDIATE & ADVANCED TRAINEES REALISTICALLY GAIN?
WHAT THE RESEARCH SHOWS ABOUT SMALL VS. LARGE CALORIE SURPLUSES
WHY FASTER WEIGHT GAIN OFTEN MEANS MORE FAT GAIN, NOT MORE MUSCLE
HOW TO DETERMINE WHETHER YOUR CALORIE SURPLUS IS ACTUALLY PRODUCTIVE
LEAN BUILDING & MINIMIZING UNNECESSARY FAT GAIN
USING RAPID FAT LOSS DAYS DURING A LEAN-BUILDING PHASE
THE POTENTIAL 6:1 APPROACH: SIX BUILDING DAYS + ONE RFL DAY
RFL DAYS VS. PERIODIC MINI-CUTS
BODY RECOMPOSITION & WHO IS MOST LIKELY TO EXPERIENCE IT
DIET BREAKS: PHYSIOLOGICAL VS. PSYCHOLOGICAL BENEFITS
HOW DIET BREAKS MAY IMPROVE HUNGER, TRAINING PERFORMANCE & ADHERENCE
WHY PRACTICING MAINTENANCE MAY BE ONE OF THE MOST UNDERRATED BENEFITS OF A DIET BREAK
The major theme running through this episode is that more is not automatically better.
More calories don’t necessarily mean more muscle. More restriction doesn’t necessarily mean a better diet. And more complexity doesn’t necessarily mean a better strategy.
The goal is understanding which nutritional tool fits the individual, their physiology, their psychology and the phase they’re currently in.
If your goal is to build more muscle while minimizing unnecessary fat gain, or to better understand how to periodize periods of surplus, maintenance and energy restriction across a long-term physique transformation, this episode is for you.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG:
https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services:
https://form.jotform.com/bdacruzfitness/coachinginquiry
Email:
LYLE’S NEWEST BOOKS:
https://store.bodyrecomposition.com
SAVE 20% BY USING CODE: larrywon
Wed, 26 Aug 2026 - 1h 28min - 238 - FOOD QUALITY FOR FAT LOSS: WHY THE FOODS YOU CHOOSE MATTER AS MUCH AS YOUR CALORIES | FAT LOSS SERIES PART 6 | EP. 235
Calories and macros are the foundation of your fat loss diet. That’s not in question. But the quality of the foods you choose to hit those targets is what determines whether your diet actually produces the body composition outcome you’re working for or whether it produces a smaller, scrawnier version of yourself while leaving you constantly hungry, undernourished, and unable to adhere.
Two foods can have identical calorie and macro profiles yet produce completely different effects on your body. The signals each food sends to your physiology, your hunger and satiety hormones, your thyroid function, your metabolism, your training performance, and your ability to adhere to the deficit you need to hit can drastically differ depending on the quality of the foods you select. And the individuals who succeed at long-term physique change aren’t just the ones who get their calories and macros right, they’re the ones who also get their food quality right.
In this episode, we go deep on the science of food quality and how it affects every dimension of the fat loss process. We cover the research that establishes food quality as a measurable variable affecting fat loss outcomes even when other variables are matched, the six distinct mechanisms by which ultra-processed foods drive overconsumption, the way food quality affects both sides of the energy balance equation through TEF and metabolizable energy, the satiety framework that determines whether your food choices fill you up or leave you hungry, the micronutrient connection that ties food quality to thyroid function and metabolism, and a targeted critique of the IIFYM approach that explains why flexibility without quality fails for most people.
Because once you understand how food quality affects your fat loss outcomes, you can finally address what’s actually been holding you back.
HERE’S WHAT WE COVER:
WHY ALL CALORIES ARE EQUAL BUT NOT ALL SOURCES OF CALORIES ARE EQUAL
THE HIERARCHY OF NUTRITION: CALORIES, MACROS, AND FOOD QUALITY
HOW FOOD CHOICES SEND SIGNALS TO YOUR BODY AND PHYSIOLOGY
THE KEVIN HALL METABOLIC WARD STUDY ON ULTRA-PROCESSED FOODS AND 508 EXTRA CALORIES PER DAY
WHY ULTRA-PROCESSED FOODS HAVE MORE THAN DOUBLE THE CALORIE DENSITY OF WHOLE FOODS
THE PROTEIN LEVERAGE THEORY AND WHY PROCESSED FOODS DRIVE PROTEIN DILUTION
HOW PROCESSED FOODS INCREASE EATING RATE AND BYPASS YOUR SATIETY SIGNALING
HOW ULTRA-PROCESSED FOODS DYSREGULATE YOUR APPETITE AND HUNGER HORMONES
WHY WHOLE FOODS HAVE A 47% HIGHER THERMIC EFFECT THAN PROCESSED MEALS
WHY FDA LABELING GUIDELINES ALLOW PACKAGED FOODS TO BE OFF BY UP TO 20%
THE FIVE DETERMINANTS OF FOOD SATIETY: VOLUME, VISCOSITY, PALATABILITY, PROTEIN, AND FIBER
WHY ULTRA-PROCESSED FOOD CONSUMPTION DECREASES EVERY MEANINGFUL MICRONUTRIENT
THE THYROID CONNECTION: WHY IODINE, ZINC, AND SELENIUM ARE CRITICAL FOR FAT LOSS
WHY THE OVERFED YET UNDERNOURISHED PATTERN IS SO COMMON IN MODERN DIETERS
THE THREE CATEGORIES OF VOCAL IIFYM PROPONENTS AND WHY THEIR APPROACH DOESN’T APPLY TO MOST PEOPLE
WHY PLAYING MACRO TETRIS WITH PROCESSED FOODS UNDERMINES YOUR FAT LOSS PROGRESS
THE 80/90% WHOLE FOODS FRAMEWORK FOR BUILDING A SUSTAINABLE FAT LOSS DIET
If you’ve been hitting your calories and macros but still not seeing the body composition results you’ve been working for, if you’ve struggled to manage hunger and cravings during your Fat Loss Phases, or if you’ve never fully understood why food quality matters beyond just calories and macros, this episode is going to give you the framework to finally address the variable that’s been holding you back.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Mon, 24 Aug 2026 - 46min - 237 - LYLE MCDONALD: INTERMITTENT MODIFIED FASTING: A NEW FRAMEWORK FOR FAT LOSS, PERFORMANCE & NUTRITIONAL PERIODIZATION | EP. 234
When most people hear “intermittent fasting,” they immediately think about skipping breakfast, eating within an 8-hour window or going extended periods without food.
But Intermittent Modified Fasting is something very different.
On this episode of the Chasing Clarity Health & Fitness Podcast, I’m joined once again by Lyle McDonald to break down the framework behind his newest book, Intermittent Modified Fasting. This is the first interview Lyle has done since releasing the book.
Rather than treating IMF as another fasting protocol, Lyle has brought together concepts from decades of his work on rapid fat loss, calorie cycling, training, body composition and sports nutrition to create a system for strategically distributing energy restriction across the week.
And that creates a much more interesting question than simply asking whether fasting “works.”
Can we manipulate where we place our calorie deficit to lose fat while better supporting training performance, recovery and lean mass retention?
Throughout this conversation, Lyle and I each give our perspectives on how these concepts can be applied in both physique-focused clients and athletes.
IN THIS EPISODE WE COVER:
WHAT INTERMITTENT MODIFIED FASTING (IMF) IS & WHY LYLE DEVELOPED IT
WHETHER INTERMITTENT FASTING HAS UNIQUE METABOLIC OR FAT-LOSS BENEFITS
WHY INCREASED FAT OXIDATION DURING A FAST DOESN’T AUTOMATICALLY MEAN GREATER BODY FAT LOSS
IMF AS A FORM OF CALORIE CYCLING & NUTRITIONAL PERIODIZATION
HOW TO SYNCHRONIZE CALORIE & CARBOHYDRATE INTAKE WITH TRAINING DEMANDS
RFL DAYS VS MAINTENANCE DAYS
BALANCING AGGRESSIVE FAT LOSS WITH TRAINING PERFORMANCE, RECOVERY & MUSCLE RETENTION
HOW IMF CAN BE MODIFIED FOR STRENGTH, ENDURANCE & PERFORMANCE ATHLETES
HOW TO CREATE THE LARGEST PRODUCTIVE DEFICIT WITHOUT COMPROMISING THE ATHLETE’S PRIMARY PERFORMANCE GOAL
The biggest theme throughout this episode is that the goal isn’t simply to create the largest calorie deficit possible.
The goal is to intelligently distribute that deficit in a way that allows us to achieve the desired rate of fat loss while preserving the things we don’t want to sacrifice in the process.
If you’re interested in fat loss, physique development, sports nutrition or understanding how to better periodize nutrition around training, this episode is for you.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG:
https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services:
https://form.jotform.com/bdacruzfitness/coachinginquiry
Email:
LYLE’S NEWEST BOOKS:
https://store.bodyrecomposition.com
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Mon, 17 Aug 2026 - 1h 31min - 236 - RAPID FAT LOSS MASTERCLASS: PSMF, FAST FAT LOSS & WHO SHOULD NOT USE AGGRESSIVE DEFICITS FT. DR. MIKKI WILLIDEN | EP. 233
Most people argue about rapid fat loss like the only variable that matters is speed. It isn’t. The rate of loss is downstream of a decision that gets made long before anyone touches a calorie target: who this is being used with.
On this episode I’m joined by Dr. Mikki Williden to kick off a new collab series where we both answer the same questions independently and let you see the reasoning on both sides.
In this episode we cover:
WHAT A PROTEIN SPARING MODIFIED FAST ACTUALLY IS
THE BENEFITS OF RAPID FAT LOSS
THE POTENTIAL DRAWBACKS OF RAPID FAT LOSS
HOW WE USE THESE STRATEGIES IN PRACTICE WITH CLIENTS
RAPID FAT LOSS DAYS & UNDULATING CALORIE CYCLES
REFEEDS & DEFICIT DELOADS
THE POPULATIONS RAPID FAT LOSS IS NOT APPROPRIATE FOR
If you’ve ever wondered whether you could get lean faster without losing your muscle, this episode gives you the honest version: what the research actually supports, where it stops, and why I turn most people away from this approach entirely.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Mon, 10 Aug 2026 - 1h 33min - 235 - THE ROAD TO PRO: WES PATTERSON’S JOURNEY FROM NPC COMPETITOR TO IFBB PROFESSIONAL | EP. 232
When an athlete earns a pro card, the industry looks at the last 16 weeks. The peak week photos. The stage shots. The condition. And immediately the conversation becomes about prep: how low were the calories, how much cardio and what did peak week look like.
Here's the reality. That's the wrong place to look.
The card my client Wes Patterson earned this July was won long before the prep that produced it ever started. It was won in the 12 weeks we spent in a Post-Show Metabolic Restoration Phase restoring his physiology after his last show. It was won in the Lean Building Phase that followed. It was won across 50 plus check-ins where I analyzed his data and made strategic adjustments to his programs.
The prep didn't build his physique. It simply revealed it.
Wes came to me in June of 2025 roughly 9 weeks out from NPC North Americans, and we brought his best-ever look and finished one placing away from a pro card in two separate classes.
Then we spent the next thirteen months making sure he would never have to run a prep like that again. This episode is the complete walkthrough of how an amateur who had placed 10th at a national show became an IFBB Professional, told from both sides of the coaching relationship.
IN THIS EPISODE WE COVER:
WHY THE PRO CARD WAS WON IN THE PHASES NOBODY POSTS ABOUT
WHAT A NINE-WEEK PREP CAN AND CANNOT ACCOMPLISH
THE METABOLIC RESTORATION PHASE AND WHY MOST COMPETITORS SKIP IT
THE LEAN BUILDING PHASE AND THE BACK SPECIALIZATION CYCLE THAT CHANGED HIS PACKAGE
THE DESCENDING AND DYNAMIC RATE OF FAT LOSS APPROACH
WHAT GETTING AHEAD OF PACE EARLY ACTUALLY BUYS YOU EXTRA RUNWAY
REHEARSING PEAK WEEK INSTEAD OF GUESSING DURING IT
WHAT SHOW DAY AT THE UNIVERSE FELT LIKE FROM THE ATHLETE'S SIDE
If you've ever dieted hard, gotten a result, rebounded, and then started over from a worse place than you began, this episode is going to reframe the entire way you think about fat loss.
Because what turned Wes into a pro isn't a competitor problem. It's the same principle that governs every lifestyle client, every executive, and every person who has ever tried to change their body: fat loss is a phase, not a lifestyle, and a healthy body is a responsive body.
Wes spent the overwhelming majority of these thirteen months not dieting. That's precisely why the prep worked when we finally did it.
CONNECT WITH WES:
Instagram: @mr.wes_ifbb_pro
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Wed, 05 Aug 2026 - 59min - 234 - LIFESTYLE FACTORS SABOTAGING YOUR FAT LOSS SUCCESS & HOW TO FIX THEM | FAT LOSS SERIES PART 5 | EP. 231
Your nutrition can be dialed in. Your training can be on point. Your tracking can be accurate. And you can still fail to lose fat if the lifestyle variables operating outside of your diet are working against you.
These lifestyle variables aren’t peripheral to fat loss. They’re foundational. Your sleep quality determines whether you can manage hunger and appetite during a deficit. Your stress management determines whether your thyroid function supports your metabolism or works against it. Your daily movement determines whether your deficit holds across the week or quietly disappears as your body adapts. And the way you think about progress determines whether you’re actually pursuing fat loss or just chasing a number on the scale that means nothing about your physique.
In this episode, we shift into the lifestyle factors and behavioral patterns that sabotage fat loss progress even when your nutrition and training are dialed in. We cover the five most consequential mistakes I see derailing dieters during a phase, plus three honorable mentions that compound the problem when left unaddressed.
Because once you understand how these variables affect your fat loss outcomes, you can finally address what’s actually been holding you back.
HERE’S WHAT WE COVER:
WHY YOU CAN BE DOING EVERYTHING RIGHT WITH NUTRITION AND TRAINING AND STILL NOT LOSE FAT
WHY CHASING THE SCALE INSTEAD OF FAT LOSS LEADS TO MUSCLE LOSS AND POST-DIET REBOUND
THE PROTEIN STAT AND WHY HYPERPHAGIA DRIVES POST-DIET FAT REGAIN
COLLATERAL FATTENING AND THE YO-YO CYCLE THAT TRAPS CHRONIC DIETERS
HOW WE OVERESTIMATE CALORIE BURN FROM EXERCISE BY 3-4X
WHY FITNESS TRACKERS LIKE APPLE WATCH AND FITBIT HAVE 27-93% CALORIE BURN ERRORS
THE BURN AND EARN TRAP AND WHY EATING BACK CALORIES SABOTAGES FAT LOSS
WHY YOU SHOULD TURN OFF AUTOMATIC CALORIE ADJUSTMENT IN YOUR TRACKING APP
WHY 85-90% OF METABOLIC ADAPTATION DURING A DIET COMES FROM REDUCTIONS IN NEAT
THE REGULATED AND NON-REGULATED ZONES OF APPETITE
WHY STEP TRACKING IS NON-NEGOTIABLE DURING A FAT LOSS PHASE
HOW 2 NIGHTS OF SLEEP LOSS CAN MIMIC AN AGGRESSIVE CALORIE DEFICIT
WHY SLEEP DEPRIVATION CAN INCREASE DAILY CALORIE INTAKE BY 300-560 CALORIES
THE CORTISOL AND THYROID CONNECTION THAT SUPPRESSES YOUR METABOLISM
THE DIFFERENCE BETWEEN DIETING-INDUCED AND STRESS-INDUCED THYROID DYSFUNCTION
HOW EMOTIONAL EATING DURING HIGH-STRESS WEEKS COMPOUNDS THE CORTISOL EFFECT
WHY ALCOHOL, HYDRATION AND MICRONUTRIENT INTAKE MATTER MORE THAN MOST DIETERS REALIZE
If you’ve felt like your nutrition is on point but you’re still not progressing, if you’ve been frustrated by stalls that seem to come from nowhere, or if you’ve never really thought about how variables outside of your diet are influencing your fat loss outcomes, this episode is going to give you the diagnostic framework to figure out what’s actually going wrong and how to fix it.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Mon, 03 Aug 2026 - 40min - 233 - FEMALE BODY RECOMPOSITION: WHY WOMEN ARE PHYSIOLOGICALLY PRIMED TO BUILD MUSCLE & LOSE FAT AT THE SAME TIME WITH JEFF HOEHN | EP. 230
Most women have been told that building muscle and losing fat at the same time is nearly impossible, and that the best they can do is pick one goal and grind toward it.
But here’s what the research and years of real-world coaching actually reveal: women may be some of the best-positioned people on the planet to recomp. In fact, under most real-world coaching conditions, women may have a genuine advantage over men when it comes to building muscle and losing fat simultaneously.
In this episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I’m joined again by Jeff Hoehn, host of the Mind Muscle Connection Podcast, for a deep dive into the physiology and the practical realities behind why women are so uniquely built to recompose their bodies.
This is a conversation that reframes what most women have been taught about their own potential, and gives coaches a clearer lens for how to program for their female clients.
WE GET INTO:
WHY WOMEN MAY ACTUALLY HAVE A RECOMP ADVANTAGE OVER MEN
HOW HIGHER BODY FAT LEVELS BECOME A PHYSIOLOGICAL ASSET FOR BUILDING MUSCLE IN A DEFICIT THE GREATER LEAN MASS SPARING WOMEN EXPERIENCE WHILE DIETING (AND THE HEYMSFIELD DATA BEHIND IT)
ESTROGEN’S PROTECTIVE EFFECTS ON RECOVERY, MUSCLE PRESERVATION & NUTRIENT PARTITIONING
THE SUBSTRATE UTILIZATION DIFFERENCES THAT HELP WOMEN SPARE PROTEIN & PRESERVE MUSCLE
WHY SO MANY WOMEN ARE PRIMED FOR DRAMATIC RECOMP THE MOMENT THEIR TRAINING & NUTRITION ARE FINALLY STRUCTURED CORRECTLY
THE “PERFECT STORM” THAT HAPPENS WHEN YEARS OF UNDER-FUELING & CARDIO-FOCUSED TRAINING GET REPLACED WITH THE RIGHT INPUTS
If you’ve ever felt like your body wasn’t responding no matter how hard you dieted or how much cardio you did, this episode will help you understand why, and what actually needs to change for your body to start building muscle and shedding fat at the same time.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Mon, 27 Jul 2026 - 1h 42min - 232 - MANY LESSONS FROM YEARS OF PODCASTING & CONNECTING WITH THE BRIGHTEST MINDS IN FITNESS FT. SARAH PARKER, BEYOND CONDITION PODCAST | EP. 229
Every once in a while you meet someone in this industry who’s building something for the same reasons you are. That’s what this episode is about.
On this week’s episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I’m doing something a little different. This is a collab with Sarah Parker, host of the Beyond Condition Podcast, where we bring our two audiences together, introduce ourselves to each other’s worlds, and get into what years behind the mic have actually taught us.
We each walk through why and how we started our shows, the lessons podcasting has taught us about ourselves, and the biggest takeaways we’ve pulled from sitting across from some of the sharpest minds in the fitness space.
HERE’S WHAT WE COVER:
WHY AND HOW WE EACH STARTED OUR PODCASTS
HOW EMBRACING A FEAR BECAME A CATALYST FOR GROWTH
THE COMPOUNDING EFFECT OF SHOWING UP CONSISTENTLY OVER YEARS
WHAT DR. SCOTT STEVENSON TAUGHT ME ABOUT FAILURE, PROGRESSIVE OVERLOAD & LIFE
THE GUESTS & CONVERSATIONS THAT SHAPED HOW WE BOTH COACH
If you’ve ever wondered what really goes on behind the scenes of building a podcast, or you want to hear the lessons that don’t make it into the episodes themselves, this one’s for you.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
My Reading Recommendations: THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Sun, 26 Jul 2026 - 1h 24min - 231 - HIDDEN DIETARY MISTAKES SABOTAGING YOUR FAT LOSS PROGRESS & HOW TO FIX THEM | FAT LOSS SERIES PART 4 | EP. 228
Most people who fail to reach their fat loss goals aren’t failing because of metabolic damage, weight loss resistance, or genetic disadvantages.
They’re failing because they’re making specific dietary mistakes that erode the deficit they think they’re in.
And here’s the thing most dieters don’t realize. These mistakes aren’t about lacking discipline or willpower. They’re blind spots. They happen unconsciously, they happen to intelligent and successful people, and they happen to coaches and fitness professionals just as much as they happen to the general population.
In this episode, we cover the four most common dietary mistakes I see derailing smart dieters — the misestimation patterns, the tracking blind spots, the Weekday Dieter trap, and the restaurant eating discrepancies that erode deficits without dieters realizing it.
Because once you understand exactly where the gap between perceived intake and actual intake comes from, you can close that gap and finally unlock the progress you’ve been working for.
HERE’S WHAT WE COVER:
WHY MOST DIETERS WHO FEEL LIKE THEY’RE DOING EVERYTHING RIGHT AREN’T LOSING FAT
THE RESEARCH ON WHY UNDERREPORTING CALORIE INTAKE IS UNIVERSAL ACROSS ALL POPULATIONS
WHY UNDERREPORTING GETS WORSE THE DEEPER YOU GET INTO A FAT LOSS PHASE
CALORIE AMNESIA AND WHY BITES, LICKS, TASTES AND SIPS DON’T REGISTER AS EATING
THE FDA LABELING LOOPHOLES THAT LET PRODUCTS LABEL THEMSELVES AS ZERO CALORIES
WHY YOU SHOULD COUNT TOTAL CARBS RATHER THAN NET CARBS ON PROTEIN BARS
THE QUEST BAR EXAMPLE AND THE 70-80 CALORIE UNDERTRACKING DISCREPANCY
HOW TO TRACK ALCOHOL CORRECTLY WHEN YOUR APP DOESN’T HAVE AN ALCOHOL MACRO FIELD
THE NUTRITION TRACKING AUDIT INTERVENTION I USE WITH CLIENTS WHO HAVE STALLED
THE WEEKDAY DIETER PATTERN AND WHY WEEKENDS QUIETLY ERASE WEEKDAY DEFICITS
DIET PURGATORY AND WHY YOU CAN MENTALLY FEEL RESTRICTED WITHOUT BEING IN A DEFICIT
WHY RESTAURANT MEALS CONTAIN UP TO 245% OF THEIR STATED CALORIE CONTENT
THE CONSERVATIVE ESTIMATION PROTOCOL FOR TRACKING MEALS AT RESTAURANTS
WHY THE FIX ISN’T MORE CARDIO OR FEWER CALORIES — IT’S CLOSING THE TRACKING GAP
If you’ve ever felt like you’re doing all the right things and still struggling to lose fat, if you’ve been frustrated by what feels like a broken metabolism, or if you’ve been stuck spinning your wheels wondering why your progress has stalled, this episode is going to give you the diagnostic tools to figure out what’s actually going wrong and how to fix it.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Mon, 20 Jul 2026 - 47min - 230 - DR. MIKKI WILLIDEN: DOES DRINKING ALCOHOL REALLY BLUNT FAT LOSS? SEPARATING THE PHYSIOLOGY FROM THE BEHAVIOR | EP. 227
Alcohol might be the most misunderstood topic in all of fitness.
On one side, you have people who will tell you that a single drink torches your progress. That one night out shuts off fat loss, kills your gains, and undoes a week of hard work. On the other side, you have people who insist that calories are all that matter, so you can drink whatever you want as long as it fits your macros.
Here’s the reality. Both of those are oversimplifications, and the truth lives in a much more nuanced middle.
Because the way alcohol actually affects your body composition has very little to do with some magical fat-storing property, and almost everything to do with the calories it contributes, what it does to your appetite and restraint, how it impacts your sleep, and the behaviors that tend to come along with a night of drinking. Separate the physiology from the behavior, and the entire conversation changes.
In this episode, I’m joined by my good friend Dr. Mikki Williden, host of the Mikkipedia podcast, who holds a masters in human nutrition and a PhD in public health. Together we break down what the science actually says about alcohol, fat loss, and body composition.
HERE’S WHAT WE COVER:
WHY ALCOHOL IS THE MOST MISUNDERSTOOD TOPIC IN FITNESS & THE TWO EXTREMES TO AVOID HOW ALCOHOL IS METABOLIZED & WHY THE BODY TREATS IT AS A PRIORITY FUEL
WHY ALCOHOL TEMPORARILY SUPPRESSES FAT OXIDATION
THE THREE MECHANISMS THROUGH WHICH ALCOHOL MAKES FAT LOSS HARDER
HOW QUICKLY ALCOHOL CALORIES ADD UP & ERASE A WEEK’S WORTH OF DEFICIT
WHY POOR SLEEP AFTER DRINKING DRIVES UP HUNGER & LOWERS RESTRAINT THE NEXT DAY
WHAT THE RESEARCH SAYS ABOUT HABITUAL DRINKING & BODY WEIGHT
WHY WINE LOOKS “HEALTHIER” THAN BEER & WHAT’S REALLY GOING ON
WHY LIQUID CALORIES & ALCOHOL LEAD TO INCOMPLETE DIETARY COMPENSATION
THE PRACTICAL PLAYBOOK FOR BUDGETING ALCOHOL INTO A FAT LOSS PHASE
WHAT TO DO BEFORE, DURING & THE DAY AFTER DRINKING TO PROTECT YOUR PROGRESS
WHERE TO CONNECT WITH DR. MIKKI WILLIDEN:
https://www.instagram.com/mikkiwilliden
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Mon, 13 Jul 2026 - 1h 12min - 229 - LATEST BODY RECOMP RESEARCH & THE 3 LEVERS I PULL WITH CLIENTS TO MAKE IT HAPPEN | ERIC HELMS FOLLOW-UP | EP. 226
Body recomposition is one of the most contested concepts in physique development — and one of the most misunderstood.
The traditional dogma says you have to pick a lane. You’re either bulking or you’re cutting. You can’t gain muscle in a deficit. And once you’re past the beginner stage, recomp isn’t on the table.
But the research over the past several years has made it increasingly clear that this framing is an oversimplification of how energy balance actually translates to body composition. And there are specific levers that, when pulled correctly together, can drive recomp outcomes in trained individuals who’ve spent years thinking it wasn’t possible for them.
On this week’s episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I’m following up on my recent conversation with Dr. Eric Helms with a solo deep-dive into the two topics we didn’t get to cover — the most recent body recomp research published this year, and the three primary levers I pull with my clients to actually drive recomp outcomes in the real world.
This episode is for:
Trained lifters who’ve been told recomp is no longer on the table
Coaches who want a clear framework for programming recomp phases
Anyone stuck between cutting and bulking and ready to try a different approach
Listeners who heard the Helms episode and want the practical playbook
HERE’S WHAT WE COVER:
A FOUNDATIONAL RECAP OF WHAT BODY RECOMP IS & THE 3 FORMS IT CAN TAKE
A DEEP DIVE INTO THE LATEST RECOMP STUDY BY VARGAS-MOLINA ET AL. 2025
LEVER 1: DEFICIT SIZE & WHY SMALLER DEFICITS BEAT AGGRESSIVE ONES FOR RECOMP
LEVER 2: PROTEIN INTAKE & THE TIERED APPROACH I USE BASED ON BODY FAT LEVEL
LEVER 3: TRAINING DOSE & THE DIFFERENCE BETWEEN WORKING OUT VS. TRAINING
WHY MOST LIFTERS HAVE NEVER TRULY TRAINED CLOSE ENOUGH TO FAILURE TO DRIVE RECOMP
HOW TO PULL ALL THREE LEVERS IN ALIGNMENT TO MAKE RECOMP HAPPEN
This is the practical follow-up to the Helms conversation — the actionable playbook for anyone who wants to take their recomp efforts seriously.
If you’ve been spinning your wheels between cutting and bulking without making the progress you want, this episode will give you the clarity you’ve been missing.
Mon, 06 Jul 2026 - 31min - 228 - ERIC HELMS: BODY RECOMP — THE SCIENCE OF BUILDING MUSCLE & LOSING FAT AT THE SAME TIME | EP. 225
Body recomposition — the process of building muscle and losing fat simultaneously — is one of the most contested concepts in the entire fitness industry.
The traditional dogma says you have to pick a lane. You’re either bulking or you’re cutting. You can’t gain muscle in a deficit. And once you’re past the beginner stage, recomp isn’t on the table.
But that framing is built on an oversimplification of how energy balance actually translates to body composition. And the research over the last several years has made that increasingly clear.
On this week’s episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I sat down with Dr. Eric Helms — competitive natural pro bodybuilder, founder of the MASS Research Review, co-author of the Muscle and Strength Pyramids, and one of the most respected researchers in the evidence-based community — to break down the science, the physiology, and the real-world coaching application of body recomposition.
This episode is for:
Trained lifters who’ve been told recomp is no longer on the table
Female clients who’ve been spinning their wheels with cardio and over-restriction
Coaches who want to understand the research backing the recomp conversation
Anyone tired of toggling between bulking and cutting without making real progress
HERE’S WHAT WE COVER:
THE THREE FORMS OF BODY RECOMPOSITION & WHY MOST PEOPLE DEFINE IT TOO NARROWLY
WHY THE “YOU MUST BE IN A SURPLUS TO GROW MUSCLE” DOGMA IS AN OVERSIMPLIFICATION
FAT LOSS AS AN ENERGY-DEPENDENT PROCESS VS. MUSCLE GAIN AS A SIGNALING-DEPENDENT PROCESS
WHY TRAINED LIFTERS CAN STILL RECOMP
️ THE DIFFERENCE BETWEEN TRAINING AGE AND TRAINING ADVANCEMENT
HOW PRE-SHOW BODYBUILDERS EATING UP INTO A SHOW CAN PRODUCE DRAMATIC RECOMP OUTCOMES
WHY WOMEN MAY ACTUALLY HAVE A PHYSIOLOGICAL ADVANTAGE OVER MEN WHEN IT COMES TO RECOMPOSITION
WHAT ENHANCED ATHLETES TELL US ABOUT THE NATURAL LIFTER’S PHYSIOLOGICAL CEILING
THE MINDSET PIECE THAT DETERMINES WHETHER EVERY OTHER VARIABLE ACTUALLY WORKS
This is one of the most thorough conversations on body recomposition we’ve done on the show bridging cutting-edge research with real-world coaching application.
If you’ve been stuck spinning your wheels, this episode will bring the clarity you’ve been missing.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Mon, 29 Jun 2026 - 2h 09min - 227 - CARDIO, STEPS & DAILY MOVEMENT STRATEGY FOR LOSING FAT & KEEPING IT OFF | FAT LOSS SERIES PART 3 | EP. 224
Most dieters think more cardio equals more fat loss.
And most of them have spent years stacking HIIT classes, bootcamps and spin sessions on top of their training, assuming the intensity of those workouts is what drives the result.
But the data tells a different story. The variable doing the most work for your daily energy expenditure isn’t your formal cardio sessions. It’s your non-exercise activity thermogenesis, or NEAT — the daily movement you do outside of structured training.
In parts one and two of this Fat Loss Series, I broke down the nutrition strategy that creates the deficit and the training strategy that preserves your muscle. In this episode, we shift into the third lever of the fat loss process, your energy output.
We cover where cardio actually fits into a fat loss phase, why HIIT isn’t the superior fat loss tool most people think it is, why NEAT and daily movement are the most powerful and most sustainable energy expenditure levers you have, and why your step count is one of the most important numbers you should be paying attention to if you want to lose fat and keep it off.
Because the dieters who actually succeed long-term aren’t the ones doing the most cardio. They’re the ones who built daily movement into their lifestyles and used cardio strategically rather than as their primary tool.
HERE’S WHAT WE COVER:
WHY ENERGY BALANCE HAS TWO SIDES AND WHY MOST DIETERS ONLY FOCUS ON ONE
THE HIGH ENERGY FLUX MODEL AND WHY MOVING MORE LETS YOU EAT MORE DURING A CUT
WHAT METABOLIC ADAPTATION ACTUALLY IS AND WHERE THE 500 CALORIE DROP COMES FROM
WHY 85-90% OF METABOLIC ADAPTATION DURING A DIET COMES FROM REDUCTIONS IN NEAT
THE 2,000 CALORIE NEAT VARIABILITY BETWEEN PEOPLE OF THE SAME BODY WEIGHT
WHY BMR ONLY VARIES BY 5-9% BETWEEN INDIVIDUALS BUT NEAT VARIES BY 2,000 CALORIES
THE ROLE OF CARDIO IN A FAT LOSS PHASE AND WHY MOST DIETERS GET IT WRONG
WHY YOUR TRAINING COMES FIRST, STEPS AND NEAT COME SECOND, AND CARDIO COMES THIRD
THE RESEARCH ON HIIT VS STEADY STATE CARDIO FOR FAT LOSS OUTCOMES
WHY HIIT BURNS FEWER TOTAL CALORIES THAN STEADY STATE DESPITE FEELING HARDER
WHY STEADY STATE AND LISS ARE THE SMARTER MODALITIES FOR MOST DIETERS
THE FOUR COMPONENTS OF METABOLISM AND WHY NEAT IS THE LARGEST LEVER YOU CAN CONTROL
WHY STEP TRACKING IS NON-NEGOTIABLE DURING A FAT LOSS PHASE
THE RESEARCH ON STEP COUNT THRESHOLDS FOR EXERCISE TO ACTUALLY BE METABOLICALLY BENEFICIAL
THE STEP COUNT DATA ON SUCCESSFUL WEIGHT LOSS MAINTAINERS
HABIT STACKING TACTICS FOR BUILDING MOVEMENT INTO YOUR EXISTING ROUTINE
WHY POST-MEAL WALKS REDUCE POST-MEAL BLOOD GLUCOSE BY OVER 50%
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Wed, 24 Jun 2026 - 27min - 226 - CAN YOU ACTUALLY RECOMP? DEFINING BODY RECOMPOSITION & THE 5 POPULATIONS WHO CAN BUILD MUSCLE & LOSE FAT AT THE SAME TIME WITH JEFF HOEHN | EP. 223
Body recomposition — the process of building muscle and losing fat at the same time — is one of the most contested and most misunderstood concepts in physique development.
The conventional view is that recomp is reserved for two specific groups — beginners and individuals with excess body fat. And while those populations do see the most dramatic outcomes, that framing leaves out several other groups who can absolutely still recomp under the right conditions.
On this week’s episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I’m joined by Jeff Hoehn for Episode 5 of our monthly collaboration where we break down topics that bridge evidence-based research with real-world coaching application.
In this conversation, we go deep on what body recomposition actually is, the three different forms it can take, and the five populations of individuals who can realistically expect to recomp when their training and nutrition are properly structured.
HERE’S WHAT WE COVER:
WHAT BODY RECOMPOSITION REALLY MEANS & WHY THE SCALE OFTEN MISLEADS YOU
THE 3 FORMS OF BODY RECOMP & THE PHASES WHERE EACH ONE SHOWS UP
FAT LOSS FOCUSED RECOMP, BUILDING FOCUSED RECOMP & SIMULTANEOUS FAT LOSS WITH MUSCLE GAIN
WHY NEWBIES & INDIVIDUALS WITH EXCESS BODY FAT SEE THE MOST DRAMATIC RECOMP OUTCOMES
THE MUSCLE MEMORY ADVANTAGE FOR DETRAINED INDIVIDUALS RETURNING TO TRAINING
WHY TRAINED LIFTERS CAN STILL RECOMP & THE DIFFERENCE BETWEEN TRAINING AGE & TRAINING ADVANCEMENT
THE LATEST RESEARCH FROM VARGAS-MOLINA ET AL. ON RECOMP IN TRAINED INDIVIDUALS
WHAT ENHANCED ATHLETES TELL US ABOUT THE NATURAL LIFTER’S PHYSIOLOGICAL CEILING
If you’ve been spinning your wheels between cutting and bulking, or if you’ve ever wondered whether recomp is even possible for you — this episode will give you the clarity you’ve been missing.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Mon, 22 Jun 2026 - 1h 43min - 225 - ERIC HELMS: TRAINING IN A DEFICIT: WHAT THE RESEARCH ACTUALLY SAYS ABOUT VOLUME, MUSCLE LOSS & FAT LOSS PHASE PROGRAMMING | EP. 222
How you train during a Fat Loss Phase determines whether you finish the diet leaner and more defined or just smaller and softer. But the conversation around how to actually train during a deficit has become one of the most polarized debates in the evidence-based fitness space.
One camp says you should proactively reduce training volume the moment you enter a deficit because recovery is compromised and you need to focus on the minimum stimulus required to maintain muscle.
Another camp says you should increase training volume to offset the catabolic environment of a deficit and use training as an additional energy expenditure tool.
In this episode, I sit down with Dr. Eric Helms to break this debate down piece by piece. We interrogate the research each camp leans on, talk about where it holds up and where it falls apart when applied to intermediate to advanced trainees.
HERE’S WHAT WE COVER:
THE TWO CAMPS DOMINATING THE TRAINING IN A DEFICIT CONVERSATION
WHY THE TRAIN LESS POSITION HAS LEGITIMATE PHYSIOLOGY BEHIND IT BUT GETS MISAPPLIED
THE BICKEL 2011 PAPER AND WHY IT GETS PULLED INTO THIS DEBATE INCORRECTLY
WHY MAINTENANCE TRAINING IN ENERGY BALANCE IS NOT THE SAME AS MAINTENANCE TRAINING IN A DEFICIT
THE TRAIN MORE CAMP’S CASE AND WHERE THE LOGIC BREAKS DOWN
THE ROTH 2022 SYSTEMATIC REVIEW AND WHAT IT ACTUALLY SHOWS
WHY THE THRESHOLD TO MAINTAIN MUSCLE MAY GO UP AS WE BECOME MORE ADVANCED
HOW ERIC’S 2023 AND 2025 PREPS SHAPED HIS THINKING ON TRAINING DURING CONTEST PREP
THE COACHING FRAMEWORK FOR ADJUSTING TRAINING REACTIVELY RATHER THAN PROACTIVELY DURING A CUT
If you’ve ever cut volume the moment you entered a deficit because you assumed your body couldn’t handle the load, if you’ve ever cranked up training volume in a cut to try to drive more output, or if you’ve finished a Fat Loss Phase feeling smaller but not leaner and wondered what your training should have actually looked like, this episode will give you the framework to approach your next cut with clarity rather than guesswork.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Mon, 15 Jun 2026 - 1h 56min - 224 - HOW TO TRAIN DURING A FAT LOSS PHASE TO LOSE FAT WITHOUT LOSING MUSCLE | FAT LOSS SERIES PART 2 | EP. 221
Most people think fat loss is just about eating less.
And while your diet determines whether or not you lose weight, your training determines what that weight loss actually looks like from a physique standpoint.
Are you losing body fat while maintaining muscle and building a leaner, stronger, more defined physique?
Or are you just becoming a smaller, scrawnier version of yourself?
That distinction comes down to how you train through the diet, and most dieters get it wrong.
In Part 1 of this Fat Loss Series, I broke down the nutrition side of the fat loss process and how to create a calorie deficit without creating a nutrient deficit.
In this episode, we shift into the training side and break down why resistance training is non-negotiable during a deficit, what it actually protects, how to structure it for muscle preservation, and the common training mistakes that derail dieters who feel like they’re doing everything right.
HERE’S WHAT WE COVER:
WHY YOUR DIET DETERMINES WEIGHT LOSS BUT YOUR TRAINING DETERMINES YOUR PHYSIQUE
WHY MUSCLE MASS IS THE FOUNDATION OF A BETTER LOOKING, BETTER PERFORMING PHYSIQUE
THE METABOLIC, HORMONAL & APPETITE CONSEQUENCES OF LOSING MUSCLE DURING A DIET
WHY HYPERPHAGIA & BODY FAT OVERSHOOTING DERAIL POST-DIET MAINTENANCE
THE RESEARCH BACKING RESISTANCE TRAINING AS THE MOST EFFECTIVE FORM OF EXERCISE DURING A DEFICIT
PROGRESSIVE OVERLOAD AS THE FOUNDATION OF EFFECTIVE FAT LOSS TRAINING
THE DOUBLE PROGRESSION MODEL AND HOW TO USE IT IN A DEFICIT
HOW TO MANAGE TRAINING VOLUME, INTENSITY & EFFORT THROUGH A CUT
THE NUANCE OF PROGRESSION AND PERFORMANCE CHANGES AS YOU GET LEANER
PROACTIVE VS REACTIVE PROGRAMMING DURING A FAT LOSS PHASE
THE FOUR TRAINING MISTAKES THAT QUIETLY SABOTAGE FAT LOSS PHASES
WHY TURNING LIFTING INTO CARDIO BACKFIRES
THE HIDDEN COST OF OVER-RELYING ON HIIT DURING A DEFICIT
WHY PROGRAM HOPPING REMOVES PROGRESSIVE OVERLOAD FROM THE EQUATION
THE MINDSET SHIFT THAT SEPARATES DIETERS WHO PRESERVE MUSCLE FROM THOSE WHO DON’T
If you’ve ever finished a Fat Loss Phase feeling smaller but not better, or felt like your physique didn’t look the way you expected after weeks of effort, this episode will give you the framework to approach your next cut the right way.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Wed, 10 Jun 2026 - 42min - 223 - LYLE MCDONALD: FITNESS MYTHS FOR WOMEN (PART 2) — DOES FASTED CARDIO WRECK YOUR HORMONES? THE TRUTH ABOUT CORTISOL, ZONE 2 TRAINING, FAT LOSS & BIRTH CONTROL | EP.
There is no shortage of advice when it comes to cardio, fat loss, and hormones.
And when it comes to women…this is where a lot of the misinformation becomes the most convincing.
You’ll hear things like:
Fasted cardio wrecks your hormones.
Zone 2 cardio doesn’t work for women.
Birth control is killing your progress in the gym.
And the reason these claims spread so quickly is because they sound scientific.
They reference cortisol.
They reference metabolism.
They reference sex-specific physiology.
But when you actually break them down…Most of these claims are built on misinterpreted data, poor extrapolation, or conclusions drawn from research that doesn’t apply to real-world training.
In Part 2 of this series, I’m joined once again by Lyle McDonald to break down some of the most common physiology-based myths targeted at women.
We unpack what the research actually shows when it comes to fat loss, training adaptations, and hormonal responses and more importantly, how to apply that in a practical coaching context.
Because at the end of the day, your results are not dictated by fear-based narratives.
They’re dictated by your habits, your consistency, and your ability to apply the fundamentals correctly.
HERE IS WHAT WE COVER:
DOES FASTED CARDIO ACTUALLY CAUSE MUSCLE LOSS IN WOMEN?
HOW CORTISOL RESPONSES SHOULD BE INTERPRETED IN TRAINING
IS ZONE 2 CARDIO INEFFECTIVE FOR WOMEN?
WHY LOW-INTENSITY CARDIO IS ONE OF THE MOST SUSTAINABLE FAT LOSS TOOLS
HOW HIGH-INTENSITY CARDIO CAN INTERFERE WITH RECOVERY & PERFORMANCE
DO ORAL CONTRACEPTIVES IMPACT MUSCLE GROWTH & STRENGTH?
If you haven’t listened to Part 1 yet, make sure to go back and check it out — where we break down resistance training myths around load, rest periods, and programming.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Wed, 03 Jun 2026 - 1h 27min - 222 - FAT LOSS PHASE MASTERCLASS: THE NUTRITION STRATEGY TO LOSE FAT & MAINTAIN MUSCLE | FAT LOSS SERIES PART 1 | EP. 219
Fat loss isn’t just about eating less and watching the scale drop.
If your goal is to build a lean, strong, defined physique, your approach has to go far beyond just creating a calorie deficit. It has to be more strategic, more structured and more sustainable than what most dieters default to.
Because most people who diet end up disappointed with the result. They hit their goal weight but they don’t look the way they expected. They don’t look leaner in the way they envisioned. They don’t look more defined. They just look like a smaller, scrawnier version of where they started.
That’s not a fat loss outcome. That’s a weight loss outcome. And those are two very different things.
This is part one of my Fat Loss Series, where I’m breaking down every major component of the fat loss process across multiple episodes. In this episode, I cover the nutrition strategy I use to help my clients lose body fat, preserve their lean muscle mass and build a leaner, more defined physique that they can actually sustain after the diet ends.
HERE’S WHAT WE COVER:
WHY THE GOAL OF A FAT LOSS PHASE IS BODY COMPOSITION CHANGE, NOT JUST WEIGHT LOSS
THE PHYSIOLOGICAL REALITY OF A CALORIE DEFICIT
WHY MUSCLE IS METABOLICALLY ACTIVE TISSUE & WHAT IT DOES FOR YOUR PHYSIQUE
THE HYPERPHAGIA MECHANISM & HOW MUSCLE LOSS DRIVES POST-DIET REBOUND
HOW TO CREATE A CALORIE DEFICIT WITHOUT CREATING A NUTRIENT DEFICIT
THE NUTRITION HIERARCHY: CALORIES, MACROS & MICRONUTRIENTS
WHY ADHERENCE IS THE BOTTLENECK FOR MOST DIETERS
WHY PROTEIN IS THE SINGLE MOST IMPORTANT DIETARY LEVER DURING A FAT LOSS PHASE
HOW PROTEIN SUPPORTS MUSCLE RETENTION, INCREASES TEF & DRIVES SATIETY
WHY FIBER IS THE MOST OVERLOOKED VARIABLE IN FAT LOSS SUCCESS
HOW FIBER REGULATES APPETITE, STABILIZES BLOOD SUGAR & SUPPORTS METABOLIC HEALTH
HOW TO STRUCTURE CARBOHYDRATES AS A PERFORMANCE LEVER, NOT THE ENEMY OF FAT LOSS
THE PROBLEM WITH PUSHING DIETARY FAT TOO HIGH DURING A DEFICIT
WHY TRACKING, MEAL PLANS & MEAL PREP ARE THE THREE HABITS THAT DRIVE EXECUTION
HOW TO BUILD SYSTEMS THAT MAKE CONSISTENCY THE DEFAULT, NOT THE EXCEPTION
If you’ve been spinning your wheels with fat loss, struggled to maintain your results after a diet, or felt like your physique didn’t look the way you expected after weeks of effort, this episode will give you the framework to approach your next fat loss phase the right way.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Wed, 27 May 2026 - 53min - 221 - LYLE MCDONALD: TRAINING MYTHS FOR WOMEN — DO FEMALES NEED TO LIFT IN THE 3-5 REP RANGE TO BUILD MUSCLE? THE TRUTH ABOUT LIFTING HEAVY, REST TIMES, EXERCISE VARIETY & MUSCLE GROWTH | EP. 219
There is no shortage of training advice in the fitness industry.
But when it comes to women, a lot of that advice is not just inaccurate, it’s completely misleading.
Women are constantly being told they need to train differently.
That they need to lift heavier or muscle growth won’t happen.
That shorter rest periods are better.
That they need to constantly switch workouts to keep progressing.
And the problem is…
Most of this sounds scientific.
It references hormones.
It references physiology.
It references research.
But when you actually break it down — much of it is built on misapplied data, oversimplified concepts, and in many cases, straight up misinformation.
In this episode of the Chasing Clarity Health & Fitness Podcast, I’m joined once again by Lyle McDonald to break down some of the most common training myths targeted at women.
We unpack what the research actually says about muscle growth, strength development, and programming and more importantly, how to apply it in a real-world coaching context.
Because at the end of the day, the fundamentals of training don’t change based on fear-based marketing or social media narratives.
They come down to principles.
And once you understand those principles, you can train with clarity and confidence.
HERE IS WHAT WE COVER:
MYTH 1: WOMEN SHOULD LIFT IN THE 3-5 REP RANGE TO MAXIMIZE MUSCLE GROWTH
WHY LOW-LOAD TRAINING STILL BUILDS MUSCLE EVEN AS WOMEN AGE
HOW MOTOR UNIT RECRUITMENT ACTUALLY WORKS WITH HEAVY VS LIGHT LOADS
MYTH 2: WOMEN GAIN MORE STRENGTH WITH SHORTER REST PERIODS
WHY SHORT REST PERIODS CAN HURT YOUR PROGRESS, NOT HELP IT
HOW REST INTERVALS IMPACT TRAINING VOLUME & HYPERTROPHY
MYTH 3: YOU SHOULD SWITCH YOUR WORKOUTS & EXERCISES EVERY 4 WEEKS TO GAIN MUSCLE & STRENGTH QUICKER
THE TRUTH ABOUT SWITCHING WORKOUTS EVERY 4 WEEKS
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Wed, 20 May 2026 - 1h 34min - 220 - WHY MOST DIETS FAIL, THE DRAWBACKS OF SWITCHING YOUR TRAINING PROGRAM TOO OFTEN & DOES CARDIO KILL MUSCLE GAIN | COACHING Q&A WITH JEFF HOEHN
In this month’s Q&A episode of the Chasing Clarity Health & Fitness Podcast, I’m joined once again by Jeff Hoehn for Episode 4 of our monthly series.
Each month, we answer your questions and break down the strategies that actually move the needle when it comes to improving your physique, your performance, and your overall health.
This episode is focused on the principles that separate trainees who see real change from those who train hard for years and never look any different.
Because cardio doesn’t kill your gains the way the internet says it does.
Most diets don’t fail because of metabolism, they fail because of execution.
And switching your training program every few weeks is one of the biggest reasons your physique looks the same year over year.
It’s about understanding the physiology underneath these decisions, applying the right protocols at the right time, and giving your body the consistency it needs to actually change.
HERE’S WHAT WE COVER:
DOES CARDIO AFTER LIFTING PREVENT MUSCLE GROWTH & HOW TO PROGRAM IT THE RIGHT WAY
THE MOST COMMON DIETING MISTAKES THAT KEEP PEOPLE FROM ACHIEVING A LEAN PHYSIQUE
HOW TO MAINTAIN MUSCLE WHEN LIFE GETS HECTIC & TRAINING VOLUME HAS TO DROP
WHY SWITCHING YOUR TRAINING PROGRAM EVERY 4-6 WEEKS IS HOLDING YOU BACK
A BELIEF WE’VE CHANGED OUR MINDS ON IN THE LAST FEW YEARS
As always, this conversation blends physiology, research, and real-world coaching application so you can better understand what actually drives sustainable results.
If you found this episode helpful, share it with someone who needs to hear it.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Mon, 18 May 2026 - 1h 44min - 219 - FAT LOSS FACTS YOU NEED TO KNOW: CUTTING THROUGH THE NOISE WITH EVIDENCE-BASED STRATEGIES
Fat loss is simple in theory but far from easy in practice. With so much misinformation in the fitness industry, most people end up spinning their wheels, chasing fad diets, or relying on quick fixes that don’t last.
In this episode of the Chasing Clarity Health & Fitness Podcast, I’m breaking down the research-backed truths about fat loss so you can finally separate fact from fiction and make sustainable progress.
We’ll cover:
WHY BODY COMP STATS MATTER MORE THAN THE SCALE
OVERWEIGHT & OBESITY: THE HARSH REALITY
BODY FAT PERCENTAGES & THE “OVERFAT” EPIDEMIC
THE DANGER OF CREEPING YEARLY WEIGHT GAIN
WHY MOST PEOPLE GAIN FAT: OVEREATING & UNDER-MOVING
CALORIES ALWAYS COUNT: THE SURPLUS PROBLEM
FAT LOSS: THE MOST COMMON FITNESS GOAL WORLDWIDE
WEIGHT LOSS VS. FAT LOSS: THE CRUCIAL DIFFERENCE
THE REAL GOAL OF A FAT LOSS PHASE
WHAT YOU ACTUALLY NEED TO LOSE FAT
HUNGER IS PART OF THE PROCESS (AND HOW TO MANAGE IT)
METABOLIC ADAPTATION: YOUR BODY’S RESPONSE TO DIETING
ADHERENCE: THE #1 PREDICTOR OF SUCCESS
If you’re tired of diet confusion and want clarity on how fat loss really works, this episode gives you the facts, the science, and the strategies to help you lose fat and keep it off.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Wed, 13 May 2026 - 24min - 218 - LYLE MCDONALD: FAT LOSS FOR WOMEN MASTERCLASS | COMMON DIETING MISTAKES, SEX DIFFERENCES & WHY FAT LOSS FEELS HARDER FOR FEMALES
Women are more likely to diet for fat loss than men.
But they’re also more likely to run into challenges that make the process feel frustrating, confusing, and harder to sustain.
In this episode of the Chasing Clarity Health & Fitness Podcast, I’m joined by Lyle McDonald for a deep dive into the topic of female fat loss.
Lyle has been writing about fitness, nutrition, dieting, and female physiology for decades, and in this episode we unpack the physiological, behavioral, and practical reasons why fat loss can be more difficult for women.
We cover the most common mistakes women make when dieting, why women often lose scale weight slower than men, how sex differences in metabolism, energy expenditure, fat storage patterns, and lean mass retention impact fat loss outcomes, and why aggressive low-calorie dieting can create bigger problems for women.
This episode is not about fear mongering or making women feel like their bodies are broken.
It’s about helping women understand their physiology so they can take a smarter, more strategic approach to fat loss.
HERE IS WHAT WE COVER:
THE MOST COMMON FAT LOSS MISTAKES WOMEN MAKE
WHY AGGRESSIVE DIETING OFTEN BACKFIRES
SEX DIFFERENCES IN METABOLISM & ENERGY EXPENDITURE
WHY WOMEN LOSE WEIGHT SLOWER THAN MEN
DIFFERENCES IN FAT STORAGE PATTERNS BETWEEN MEN & WOMEN
THE TRUTH BEHIND THE 3500 CALORIE RULE
WHY WOMEN MAY LOSE LESS LEAN MASS DURING A DIET
LOW ENERGY AVAILABILITY & RELATIVE ENERGY DEFICIENCY
WHY VERY LOW-CALORIE DIETS CAN BE MORE PROBLEMATIC FOR WOMEN
If you found this episode helpful, share it with someone who needs to hear it.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Wed, 06 May 2026 - 2h 51min - 217 - BUILDING PHASE MISTAKES: WHY YOU’RE GAINING FAT & NOT MUSCLE | LEAN GAINS SERIES PART 5 | EP. 215
Most people go into a Building Phase with the right intention. But they execute it the wrong way. And that’s why they either spin their wheels…or they gain far more fat than muscle.
In Part 5 of my LEAN GAINS SERIES, I break down the most common building phase mistakes that accelerate fat gain and limit muscle growth.
IN THIS EPISODE, I COVER THE FOLLOWING MISTAKES:
NOT STAYING IN A BUILDING PHASE LONG ENOUGH & APPROACHING IT LIKE A FAT LOSS PHASE
EATING IN TOO LARGE OF A SURPLUS
TAKING TOO FAST OF A RATE OF GAIN
CREATING A WEEKLY SURPLUS BY UNDEREATING DURING THE WEEK & OVEREATING ON THE WEEKEND
BEING TOO FLEXIBLE WITH YOUR FOOD CHOICES & EATING OUT TOO FREQUENTLY
EXCESSIVE CHEAT MEALS
NOT BEING CONSISTENT ENOUGH & SWINGING FROM EXTREME TO EXTREME
TRYING TO INTUITIVELY EAT DURING A BUILDING PHASE
If you want to build muscle without getting fat, this episode will give you the framework to run your next building phase with structure, strategy, and control.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Wed, 29 Apr 2026 - 44min - 216 - THE MOST IMPORTANT FAT LOSS HABITS, SCALE WEIGHT FLUCTUATIONS & TRAINING EXECUTION COACHING Q&A WITH JEFF HOEHN
In this month’s Q&A episode of the Chasing Clarity Health & Fitness Podcast, I’m joined once again by Jeff Hoehn for Episode 3 of our monthly series.
Each month, we answer your questions and break down the strategies that actually move the needle when it comes to improving your physique, your performance, and your overall health.
This episode is focused on the fundamentals that too many people overlook.
Because fat loss isn’t just about creating a deficit.
Training isn’t just about showing up and going through the motions.
And progress isn’t measured by a single number on the scale.
It’s about building the right habits, understanding what actually drives results, and applying it in a way that’s sustainable.
HERE’S WHAT WE COVER:
THE MOST IMPORTANT HABITS YOU NEED DIALED IN BEFORE STARTING A FAT LOSS PHASE
WHY YOUR SCALE WEIGHT FLUCTUATES & WHAT ACTUALLY MATTERS FOR PROGRESS
THE NON-NEGOTIABLE HEALTH HABITS WE USE TO SUPPORT RECOVERY, PERFORMANCE & LONG-TERM RESULTS
HOW TO SELECT THE RIGHT LOADS IN A NEW TRAINING PHASE & AVOID OVERREACHING
As always, this conversation blends physiology, research, and real-world coaching application so you can better understand what actually drives sustainable results.
If you found this episode helpful, share it with someone who needs to hear it.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Mon, 27 Apr 2026 - 1h 24min - 215 - HOW BIG OF A CALORIE SURPLUS DO YOU NEED FOR MUSCLE GROWTH? | LEAN GAINS SERIES PART 4 | EP. 213
Most people still think building muscle is as simple as “just eating more.”
So they push their calories in the name of muscle gain and then they wonder why they gained far more fat than muscle.
In Part 4 of my LEAN GAINS SERIES, I break down the truth about calorie intake for muscle growth and answer one of the most common questions I get as a coach:
HOW BIG OF A SURPLUS DO YOU ACTUALLY NEED TO BUILD MUSCLE?
Because the goal of a productive Lean Building Phase is not just to gain weight. It’s to gain MUSCLE while minimizing unnecessary fat gain so you can improve body composition long-term.
In this episode, I cover:
THE BIGGEST MISCONCEPTIONS AROUND CALORIE INTAKE FOR MUSCLE GAIN
WHY YOU CANNOT FORCE FEED MUSCLE GROWTH
THE RATE OF GAIN TARGETS I USE WITH CLIENTS IN A LEAN BUILDING PHASE
WHY I USE A RATE OF GAIN INSTEAD OF A BLANKET “300 CALORIE SURPLUS” RECOMMENDATION
THE RESEARCH COMPARING FAST VS SLOW WEIGHT GAIN AND WHAT IT MEANS FOR FAT GAIN
THE MOST RECENT STUDY BY HELMS ET AL. 2023 ON SMALL VS LARGE SURPLUSES IN TRAINED LIFTERS
If you want to build a lean, strong, muscular physique without spending half the year dieting off a bad bulk, this episode will give you the framework.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Wed, 22 Apr 2026 - 32min - 214 - MIKKI WILLIDEN: THE HABITS OF SUCCESSFUL DIETERS, HOW TO IMPROVE INSULIN SENSITIVITY & THE BIGGEST NUTRITION MISTAKES WOMEN MAKE | EP. 212
There is no shortage of nutrition advice in the health and fitness industry.
Yet despite all the information available, many people still struggle with the same core challenges: losing fat and keeping it off, improving metabolic health, and building a lean, strong physique.
In this week’s episode of the Chasing Clarity Health & Fitness Podcast, I’m joined once again by nutrition researcher and educator Mikki Williden for a Q&A episode covering some of the most important topics when it comes to long-term body composition improvement and metabolic health.
Together we discuss the habits that separate successful dieters from those who repeatedly regain weight, the most effective lifestyle levers for improving insulin sensitivity, and the biggest nutrition mistakes many women make when trying to build a lean, strong physique.
As always, this conversation blends physiology, research, and real-world coaching experience so you can better understand what actually drives sustainable results.
HERE’S WHAT WE COVER:
THE HABITS & BEHAVIORAL PATTERNS OF SUCCESSFUL DIETERS WHO LOSE FAT & KEEP IT OFF LONG-TERM
WHY STRUCTURE, SYSTEMS, & PHYSIOLOGICAL READINESS MATTER MORE THAN WILLPOWER
THE MOST EFFECTIVE LEVERS FOR IMPROVING INSULIN SENSITIVITY THROUGH NUTRITION & LIFESTYLE
HOW BODY COMPOSITION, RESISTANCE TRAINING & MOVEMENT IMPACT GLUCOSE CONTROL
THE OVERLOOKED ROLE OF SLEEP & STRESS MANAGEMENT IN METABOLIC HEALTH
THE BIGGEST NUTRITION MISTAKES WOMEN MAKE WHEN TRYING TO BUILD A LEAN PHYSIQUE
WHY CHRONIC UNDERFUELING PREVENTS MUSCLE DEVELOPMENT & BODY COMPOSITION PROGRESS
THE IMPORTANCE OF STRATEGIC BUILDING PHASES & NUTRITION PERIODIZATION
If you’ve ever struggled with fat loss maintenance, improving metabolic health, or building a leaner, stronger physique, this episode will give you practical insights you can apply immediately.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Tue, 14 Apr 2026 - 38min - 213 - DR. SCOTT STEVENSON: ARE YOU REALLY TRAINING HARD ENOUGH TO MAXIMIZE MUSCLE GROWTH? | WHY SOME PEOPLE TRAIN FOR YEARS & STILL LOOK THE SAME
One of the biggest bottlenecks holding many back from reaching their ideal physique is that many people overestimate how hard they’re actually training.
They believe they’re pushing their sets to failure…But in reality they often still have several reps left in the tank.
When this happens, the training stimulus they think they’re creating doesn’t match the stimulus their muscles are actually receiving, which is one of the reasons so many people train for years yet still look the same.
In this episode of the Chasing Clarity Health & Fitness Podcast, I’m joined once again by Dr. Scott Stevenson to explore whether the average trainee is truly pushing their sets hard enough to maximize muscle growth.
We examine the research on load selection, effort regulation, reps in reserve accuracy, and training volume, and discuss why many lifters may unknowingly be training further from failure than they think.
We also explore Dr. Stevenson’s hypothesis of there being a potential central governor in resistance training, and whether subconscious pacing may influence effort during high-volume training sessions.
In this episode we cover:
WHY MOST TRAINEES SELECT LOADS THAT ARE TOO LIGHT
RESEARCH SHOWING LIFTERS CHOOSE ~53% OF THEIR 1RM WHEN SELF-SELECTING WEIGHTS
WHY LOW-LOAD TRAINING REQUIRES PUSHING CLOSER TO FAILURE TO STIMULATE HYPERTROPHY
THE LIMITATIONS OF USING RIR AND HOW INACCURATE FAILURE PREDICTION CAN BE
WHY MANY LIFTERS BELIEVE THEY’RE TRAINING TO FAILURE WHEN THEY AREN’T
WHY META-ANALYSES SHOW A DOSE-RESPONSE RELATIONSHIP BETWEEN VOLUME AND MUSCLE GROWTH
THE PELLAND META-REGRESSION AND WHY HIGHER VOLUMES DON’T SHOW A CLEAR INVERTED U
HOW EFFORT PER SET MAY CHANGE AS TRAINING VOLUME INCREASES
BEHAVIORAL CHANGES THAT MAY OCCUR DURING HIGH-VOLUME TRAINING SESSIONS
SANDBAGGING, PACING, AND KEEPING REPS IN RESERVE
THE POTENTIAL ROLE OF THE CENTRAL GOVERNOR THEORY IN REGULATING EFFORT
WHY RPE OFTEN TOPS OUT AROUND 7-8 IN MANY TRAINING STUDIES
WHETHER THIS REFLECTS EFFORT REGULATION OR ADAPTATION TO HIGH WORKLOADS
PRACTICAL COACHING INSIGHTS ON HOW TO DETERMINE IF YOU’RE TRULY TRAINING HARD ENOUGH
Ultimately, the goal of this episode is to encourage you to ask yourself one honest question:
Am I really training as hard as I think I am?
Because sometimes the biggest breakthroughs in physique development don’t come from adding more exercises or more volume…They come from learning how to push the sets you’re already doing to a higher level of effort.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
The Central Governor Model of Exercise Regulation:
Wed, 08 Apr 2026 - 1h 47min - 212 - LEAN BUILDING VERSUS BULKING PHASES: HOW TO GAIN MUSCLE WITHOUT GETTING FAT | LEAN GAINS SERIES PART 3 | EP. 210
A lot of people say they want to build muscle.
But what they end up doing is taking the same extreme mindset they use during fat loss and flipping it in the opposite direction.
They go from cutting calories aggressively to force feeding food, loosening up diet quality, gaining weight too fast, and calling that a productive building phase.
And that is exactly where a lot of people go wrong.
In this episode of the Chasing Clarity Health & Fitness Podcast, I break down the difference between a Lean Building Phase and the more traditional bulking approach many people take, why the “eat big to get big” mentality backfires, and how to actually gain muscle without packing on unnecessary body fat in the process.
If you’ve ever been hesitant to go into a building phase because you’re afraid of getting fat, or if you’ve tried to build in the past and ended up overshooting, this episode will help you reframe the entire process.
HERE’S WHAT WE COVER:
THE MOST COMMON MISTAKE MANY PEOPLE MAKE WITH NUTRITION FOR MUSCLE GROWTH
WHY YOU CANNOT FORCE FEED THE MUSCLE GROWTH PROCESS
LEAN BUILDING VS BULKING PHASES
WHY FOOD QUALITY, ADHERENCE & TRACKING STILL MATTER IN A SURPLUS
THE DRAWBACKS OF TAKING AN AGGRESSIVE BULKING APPROACH
HOW EXCESS FAT GAIN CAN WORSEN BODY COMPOSITION, BIOFEEDBACK & METABOLIC HEALTH
THE ADVANTAGES OF TAKING A LEAN BUILDING APPROACH TO MUSCLE GAIN
HOW TO GAIN MORE LEAN MASS WITH LESS FAT MASS WHILE STAYING HEALTHIER THROUGHOUT THE PHASE
If you’re interested in doing a Lean Building Phase and want to be properly guided through the process, this is a phase I take many clients through to help them maximize muscle gain while minimizing unnecessary fat gain.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Wed, 01 Apr 2026 - 29min - 211 - ERIC HELMS: IS BULKING DEAD & MAINGAINING IN? | EP. 209
A lot of people still think muscle gain is simple: eat more to gain more muscle.
But the real question is: do you actually need an energy surplus to maximize hypertrophy or do you just need to be out of a deficit, training hard, and executing consistently?
In this episode, I’m joined by return guest Dr. Eric Helms to break down the relationship between weight gain, rate of gain, and muscle growth — including what the research actually shows and how to apply it in the real world.
TOPICS WE COVER:
IS AN ENERGY SURPLUS NEEDED FOR MAXIMIZING MUSCLE GAIN (SLATER ET AL.)
WHAT PREVIOUS WORK LAID THE FOUNDATION FOR YOUR RECENTLY RELEASED WEIGHT GAIN STUDY?
A BREAKDOWN OF THE HELMS ET AL. 2023 STUDY “EFFECT OF SMALL AND LARGE ENERGY SURPLUSES ON STRENGTH, MUSCLE, AND SKINFOLD THICKNESS IN RESISTANCE-TRAINED INDIVIDUALS: A PARALLEL GROUPS DESIGN”
HOW TO TRACK MUSCLE GAIN PROGRESS IN THE REAL WORLD
If you want a smarter framework for building muscle without blindly force-feeding calories, this one will bring a lot of clarity.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Wed, 25 Mar 2026 - 1h 26min - 210 - LEAN BUILDING BLUEPRINT: LEAN GAINS SERIES PART 2 | EP. 208
Most people keep trying to diet their way into a better physique.
They chase scale weight loss.
They bounce from deficit to deficit.
And they never build the foundation of muscle that actually creates the look they’re after.
So they end up becoming a smaller version of themselves, not a better version of themselves.
And this is especially true for the person who describes themselves as “skinny fat” or what I think is more accurately described as being overfat yet under muscled.
In this episode of the Chasing Clarity Health & Fitness Podcast, I break down why a dedicated Lean Building Phase is often the missing piece for long-term physique development.
We’re going to cover why building muscle changes your shape, improves your metabolism, supports better training performance, and sets you up so your next fat loss phase actually reveals something worth revealing.
If you’ve been stuck in the cycle of always trying to get leaner but never looking more muscular or defined, this episode is for you.
HERE IS WHAT WE COVER:
WHY YOU NEED A LEAN BUILDING PHASE FOR LONG-TERM PHYSIQUE OUTCOMES
THE REAL GOAL OF A BUILDING PHASE & WHY MOST PEOPLE EXECUTE IT POORLY
WHY YOU CAN’T MAXIMIZE MUSCLE GROWTH IN A CALORIE DEFICIT
HOW TO SET YOUR CALORIE SURPLUS FOR LEAN MUSCLE GAIN
THE RATE OF GAIN I AIM FOR TO MINIMIZE FAT GAIN & MAXIMIZE THE GROWTH RUNWAY
THE NUTRITIONAL HIERARCHY OF IMPORTANCE FOR MUSCLE GROWTH
HOW TO SET UP TRAINING TO ACTUALLY DRIVE HYPERTROPHY
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Wed, 18 Mar 2026 - 25min - 209 - THE OVERLOOKED BENEFITS OF EATING AT MAINTENANCE | METABOLIC, PHYSIOLOGICAL, BEHAVIORAL & PSYCHOLOGICAL ADVANTAGES WITH JEFF HOEHN
In the fitness space, most conversations revolve around two things.
Being in a calorie deficit to lose body fat. Or being in a calorie surplus to build muscle.
But very rarely do you hear people talk about the value of intentionally spending time eating at maintenance.
And that’s a mistake.
Because spending time at maintenance can provide a wide range of metabolic, physiological, behavioral, and psychological benefits that support long-term body composition progress.
In this episode of the Chasing Clarity Health & Fitness Podcast, I’m joined once again by my good friend Jeff Hoehn, host of the Mind Muscle Connection Podcast, for Episode 2 of our monthly podcast collaboration.
IN THIS EPISODE WE DISCUSS:
INTRO TO THE TOPIC OF THE OVERLOOKED BENEFITS OF EATING AT MAINTENANCE
THE METABOLIC BENEFITS OF EATING AT MAINTENANCE
THE PHYSIOLOGICAL BENEFITS OF EATING AT MAINTENANCE
THE BEHAVIORIAL BENEFITS OF EATING AT MAINTENANCE
THE PSYCHOLOGICAL BENEFITS OF EATING AT MAINTENANCE
HOW CAN PERIODS OF EATING AT MAINTENANCE BE USED ACROSS THE YEAR & BETWEEN PHASES?
If you’ve ever wondered whether spending time eating at maintenance is productive or necessary, this episode will give you a much deeper understanding of why it can play such an important role in a well structured body composition plan.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Mon, 16 Mar 2026 - 1h 44min - 208 - AJ SIMS AKA CEMENT FACTORY: WHAT SUCCESSFUL COACHES & CLIENTS DO DIFFERENTLY | EP. 206
What actually makes a great coach?
In this episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I sit down with longtime bodybuilding coach, mentor & founder of Cement Factory Nutrition — AJ Sims.
AJ is a coach, a leader, and a man who lives the standards he teaches. From training alongside Jay Cutler as a teenager to building a reputation rooted in discipline, faith, identity & high standards, AJ brings a perspective that goes far beyond macros & programming.
This conversation goes deeper than training.
We talk about:
AJ’s early journey into bodybuilding & lessons from training with Jay Cutler
What separates a real coach from someone just handing out macros
The responsibility that comes with leading others
The qualities that drive long-term transformation
The common traits of clients who actually succeed
Coaching isn’t about information.
It’s about leadership, empathy, standards & helping people become someone capable of sustaining the result.
If you’re a coach, athlete, or someone serious about leveling up your physique & life, this episode will hit.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Wed, 11 Mar 2026 - 50min - 207 - WHY YOU CANNOT MAXIMIZE MUSCLE GROWTH IN A CALORIE DEFICIT: LEAN GAINS SERIES PART 1 | EP. 205
A lot of people think they can diet their way to the body they want.
But if your goal is to look lean, strong, and muscular, here’s the truth:
You cannot maximize muscle growth in a calorie deficit.
In this episode of the Chasing Clarity Health & Fitness Podcast, I break down why living in a deficit year-round keeps you stuck, why building a foundation of muscle has to be prioritized and how to approach your phases with a long-term strategy that actually changes your physique.
If you’ve ever dieted down and still felt disappointed with what you saw, this episode will connect the dots.
HERE’S WHAT WE COVER:
WHY YOU’RE NOT GOING TO DIET YOUR WAY INTO A MORE MUSCULAR PHYSIQUE
HOW CALORIE DEFICITS REDUCE MUSCLE PROTEIN SYNTHESIS LEVELS & LIMIT MUSCLE GROWTH
THE THRESHOLD WHERE LEAN GAINS STOP IN A DEFICIT
THE BENEFITS OF GOING UP TO MAINTENANCE, OR INTO A SLIGHT SURPLUS
WHY A SLIGHT SURPLUS CREATES A MORE ANABOLIC ENVIRONMENT FOR GROWTH
THE RATE OF MUSCLE GAIN VS THE RATE OF FAT LOSS & WHY MOST PEOPLE GET THIS BACKWARDS
WHY CUTTING FAT IS EASIER THAN GAINING MUSCLE & WHY THAT SHOULD CHANGE YOUR TIMELINE
WHY SLOW & STEADY WINS FOR BOTH MUSCLE GAIN & FAT LOSS
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Wed, 04 Mar 2026 - 36min - 206 - COACHING ROUNDTABLE Q&A: PHYSIOLOGICAL FACTORS THAT DETERMINE FAT LOSS READINESS, HOW TO IMPROVE RECOVERY & REDUCE SORENESS WITH JEFF HOEHN OF THE MIND MUSCLE CONNECTION | EP. 204
On this episode of the Chasing Clarity Health & Fitness Podcast, Jeff Hoehn and I kick off a new monthly collaboration series where we break down listener questions and dive into the strategies that actually move the needle for physique progress, fat loss, recovery & long-term health.
We start with personal updates, then move into one of the most important conversations in physique coaching — why most people try to diet before their body and lifestyle are ready.
THIS EPISODE COVERS:
JEFF’S “HOLDING PHASE” APPROACH TO TRAINING & HEALTH
BRANDON’S 24–28 WEEK BUILDING PHASE, TRAINING SPLIT & CALORIE INTAKE
WHY A PRIMER PHASE IS CRITICAL BEFORE FAT LOSS
PHYSIOLOGICAL FACTORS THAT DETERMINE FAT LOSS READINESS
METABOLIC ADAPTATION & DIETING HISTORY
HUNGER & APPETITE REGULATION BEFORE DIETING
THE NEED FOR TIME OUT OF A DEFICIT
BUILDING MUSCLE BEFORE GETTING LEAN
MANAGING A TIGHT SCHEDULE WHILE TRAINING
CIRCADIAN RHYTHM, MEAL TIMING & EVENING TRAINING
ADVICE FOR TAKING BETTER CHECK-IN PHOTOS
HOW TO IMPROVE RECOVERY & REDUCE SORENESS
PERI-WORKOUT NUTRITION & PERFORMANCE RECOVERY
WHAT TO LOOK FOR IN A HIGH-QUALITY SUPPLEMENT COMPANY
THIRD-PARTY TESTING, LABEL TRANSPARENCY & GMP STANDARDS
If you’re someone who wants to approach fat loss, physique development & performance with a health-centric, evidence-based strategy, this series is for you.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Wed, 25 Feb 2026 - 1h 38min - 205 - OVERCOMING ADVERSITY, BUILDING THROUGH BODYBUILDING & LIVING WITH RADICAL OWNERSHIP WITH BEN MAYFIELD-SMITH | EP. 203
In this episode of the Chasing Clarity Health & Fitness Podcast, I’m joined by Ben Mayfield-Smith for a raw and honest conversation that goes far beyond reps, macros, and training splits.
We dive deep into the pivotal moments that shaped who we are from career-altering accidents to caring for terminally ill family members and how adversity became the catalyst for personal growth, mindset evolution, and purpose.
Together, we unpack:
How major life events reshape your identity
The mindset shift required to rebuild yourself after trauma
What bodybuilding teaches beyond the stage
Time management, work ethic & using failure as feedback
What it means to live with radical extreme ownership
Turning personal pain into purpose, leadership & service
This one’s for anyone who’s ever been knocked down and had to rebuild from the ground up.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Wed, 18 Feb 2026 - 1h 13min - 204 - BODY RECOMP FOR HIGH PERFORMERS: MY COACHING FRAMEWORK FOR BUILDING MUSCLE & LOSING FAT SIMULTANEOUSLY | EP. 202
Most people still think about physique transformation in black & white: you’re either cutting or you’re bulking.
But in my coaching, I use a third strategy—body recomposition—when it’s the right client, at the right time, under the right conditions.
This episode breaks down exactly how I coach recomp phases to help high performers improve both ends of the spectrum—gain muscle & lose fat at the same time—while optimizing their health, recovery & long-term sustainability.
If you’re a high performer, physique enthusiast or high-level lifestyle client looking to elevate your approach, this episode will give you the full framework.
WE COVER:
WHEN & WHY I USE RECOMP PHASES
WHO RECOMP PHASES ARE BEST FOR & WHO THEY’RE NOT FOR
THE CLIENT CONDITIONS I LOOK FOR BEFORE DEPLOYING RECOMP
SETTING THE FOUNDATION FOR RECOMPING
NUTRITION STRATEGY FOR BODY RECOMP
TRAINING STRATEGY FOR RECOMPING
LIFESTYLE, STEPS & RECOVERY STRATEGY
PSYCHOLOGY OF RECOMPING
HOW THIS FITS INTO MY HEALTH-CENTRIC COACHING MODEL TO BUILD A BODY THAT’S BOTH RESPONSIVE & RESILIENT
If you’ve ever been stuck between wanting to build but not wanting to gain fat or wanting to lean out but not sacrifice muscle, this episode is for you.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Wed, 11 Feb 2026 - 27min - 203 - ERIC HELMS: APPLYING THE TRAINING VOLUME RESEARCH IN THE REAL WORLD | EP. 201
Training volume makes sense on paper. Applying it in the real world is where most lifters get stuck.
In this episode, I’m joined by Dr. Eric Helms for part two of our training volume discussion. In the previous episode, we broke down the research, dose-response relationships, and what the hypertrophy literature actually shows.
Today, we shift to the applied side.
We cover:
HOW MUCH TRAINING VOLUME BODYBUILDERS ACTUALLY DO IN THE REAL WORLDPRACTICAL TRAINING VOLUME RECOMMENDATIONS FROM THE 3RD EDITION OF THE MUSCLE & STRENGTH PYRAMIDSA FRAMEWORK FOR PROGRESSING VOLUME WITHOUT BLINDLY ADDING MORE SETSToo often, volume discussions get stuck at the extremes. Either doing as little as possible because it feels easier to justify, or piling on volume without a framework for recovery, progression, or sustainability.
This episode is about clarity.
We talk about what successful physique athletes actually do, how to interpret volume recommendations intelligently, and how to progress training over time without burning out or stalling.
If your goal is long-term muscle growth, better performance, and sustainable progress, this episode will help you bridge the gap between research and real-world training.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Tue, 03 Feb 2026 - 1h 42min - 202 - BODY RECOMPOSITION EXPLAINED: CAN YOU REALLY LOSE FAT & BUILD MUSCLE AT THE SAME TIME? | EP. 198
Body recomposition — the process of losing fat and building muscle simultaneously — is one of the most sought-after goals in all of fitness.
But it’s also one of the most misunderstood.In this solo episode, I break down the science, physiology and strategy behind body recomposition and explain exactly what it takes to achieve it in the real world.
WE COVER:
WHAT BODY RECOMPOSITION REALLY IS & THE 3 FORMS IT CAN TAKE
WHY THE SCALE OFTEN MISLEADS YOU DURING A RECOMP PHASE
THE TRUTH ABOUT BUILDING MUSCLE WHILE DIETING (BACKED BY RESEARCH)
WHO IS MOST LIKELY TO RECOMP
THE FACTORS THAT DETERMINE YOUR ABILITY TO LOSE FAT & BUILD MUSCLE AT THE SAME TIME
WHY MOST PEOPLE WHO THINK THEY’RE TOO ADVANCED TO RECOMP… ACTUALLY AREN’T
WHY WOMEN OFTEN HAVE A PHYSIOLOGICAL ADVANTAGE WHEN IT COMES TO RECOMPOSITION
WHAT THE LATEST RESEARCH SHOWS ABOUT HIGH PROTEIN, RESISTANCE TRAINING & RECOMP
This episode is for anyone who wants to understand how to take their body composition to the next level without constantly toggling between bulking and cutting.
If your goal is to look leaner, feel stronger, and improve your physique year-round this episode will bring the clarity you’ve been missing.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.com
My Reading Recommendations:THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccwWed, 28 Jan 2026 - 32min - 201 - ERIC HELMS: THE TRAINING VOLUME DEBATE: WHAT ACTUALLY BUILDS MUSCLE LONG-TERM | EP. 199
Training volume has become one of the most misunderstood and oversimplified topics in fitness.
Over the last few years, there’s been a strong push toward low-volume training. It’s often framed as more efficient, more recoverable and even superior for long-term muscle growth.
And while that idea sounds appealing, especially if you’re short on time, the science tells a more nuanced story. In this episode, I’m joined once again by Dr. Eric Helms to break down where the training volume research actually stands as we move into 2026.
WE COVER:
• THE LATEST TRAINING VOLUME RESEARCH, INCLUDING THE 2025 PELLAND META-REGRESSION• WHY THE LOW VOLUME VS HIGH VOLUME DEBATE IS A FALSE DICHOTOMY
• WHAT THE HYPERTROPHY LITERATURE ACTUALLY SHOWS ABOUT DOSE-RESPONSE & DIMINISHING RETURNSThis conversation isn’t about doing the most volume possible or the least volume possible.
It’s about understanding what the evidence supports, how training volume actually drives adaptation over time and how to apply it intelligently based on your goals, training age, and recovery capacity.
If your goal is long-term muscle growth, better performance, and sustainable progress, this episode will give you clarity.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccwWed, 21 Jan 2026 - 1h 24min - 200 - 13 LESSONS FROM 13 YEARS OF ONLINE COACHING | EP. 198
In this solo episode, I’m sharing 13 of the most important lessons I’ve learned after over a decade of coaching clients across all walks of life from IFBB pros to lifestyle clients, corporate execs, entrepreneurs, and fitness professionals.
These lessons weren’t pulled from textbooks. They were earned through experience. Through the wins, the failures, the hard conversations, and the real-life transformations.
Whether you’re a coach, an athlete, or someone serious about personal growth, this episode will give you the clarity, perspective, and systems to level up your results and longevity in this game.
INSIDE THIS EPISODE, I COVER:
1. LEAD CLIENTS FROM THE FRONT
2. THINK COACH, TALK CLIENT
3. NO ONE CARES HOW MUCH YOU KNOW UNTIL THEY KNOW HOW MUCH YOU CARE
4. CONSISTENCY CREATES TRANSFORMATION
5. SEE POTENTIAL IN CLIENTS THEY CAN’T YET SEE THEMSELVES
6. COACHING IS AN ART AS MUCH AS A SCIENCE
7. A HEALTHY BODY IS A RESPONSIVE BODY
8. HABITS & SYSTEMS BEAT WILLPOWER & MOTIVATION
9. HONESTY & HARD CONVERSATIONS DRIVE BREAKTHROUGHS
10. COACHING IS A CRAFT THAT MUST BE REFINED
11. THE MORE YOU LEARN, THE MORE YOU CAN SERVE
12. INVEST IN YOURSELF TO EARN CLIENT INVESTMENT
13. YOU CAN’T WANT THE RESULTS MORE THAN YOUR CLIENTS DO
If you’ve ever wondered what it really takes to create long-term results, this episode is for you.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccwWed, 14 Jan 2026 - 18min - 199 - DERRICK VAN EVERY: THE SCIENCE OF BUILDING MUSCLE: MECHANISMS, MYTHS & MISCONCEPTIONS | EP. 197
Muscle hypertrophy is one of the most researched topics in exercise science. And yet, it’s still one of the most misunderstood.In this episode, I’m joined by exercise scientist and researcher Derrick Van Every, author of the 2025 review Load-Induced Human Skeletal Muscle Hypertrophy: Mechanisms, Myths, and Misconceptions, to separate what actually drives muscle growth from what simply shows up alongside hard training.Together, we break down the human evidence, challenge long-standing myths, and clarify how lifters and coaches should actually approach hypertrophy-focused training.In this episode, we cover:MECHANICAL TENSION AS THE PRIMARY DRIVER OF HYPERTROPHYWHAT ROLE IF ANY DOES METABOLIC STRESS PLAY IN MUSCLE GROWTHDOES THE PUMP CONTRIBUTE TO MUSCLE GROWTH?DO ACUTE CHANGES IN HORMONES FROM TRAINING INFLUENCE HYPERTROPHY OUTCOMESHOW SHOULD WE APPROACH TRAINING TO MAXIMIZE MUSCLE HYPERTROPHY?If you want a clear, evidence-based understanding of how muscle is actually built and how to structure your training around the variables that matter most, this conversation will bring clarity.WHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiryEmail: Bdacruzfitness@gmail.com
Brandon’s Website: https://www.brandondacruzfit.comWed, 07 Jan 2026 - 1h 09min - 198 - METABOLIC & PHYSIOLOGIC FLEXIBILITY: BUILDING A BODY THAT ADAPTS WITH DR. MIKE T. NELSON | EP. 196
Most people think of metabolic health as just managing blood sugar or burning fat efficiently but the ability to adapt to stress, perform under pressure, and recover from it all… that’s the true definition of a resilient body.
On this episode of THE CHASING CLARITY HEALTH & FITNESS PODCAST, I’m joined once again by Dr. Mike T. Nelson to break down metabolic flexibility, physiologic flexibility, and how building adaptability across multiple systems of the body creates a healthier, more responsive physique.
HERE IS WHAT WE COVER
️ WHAT METABOLIC FLEXIBILITY ACTUALLY MEANS & WHY IT’S CRITICAL FOR PERFORMANCE, RECOVERY & BODY COMP️HOW TO IMPROVE FUEL ADAPTABILITY THROUGH NUTRITION, TRAINING, MOVEMENT, ETC.
WHAT PHYSIOLOGIC FLEXIBILITY IS
THE 4 SYSTEMS OF PHYSIOLOGIC FLEXIBILITY THAT DETERMINE STRESS RESILIENCE
• TEMPERATURE REGULATION
• OXYGEN & CO₂ TOLERANCE
• FUEL USAGE
• ACID-BASE BALANCE️
HOW TO USE COLD, HEAT, BREATHWORK, HIIT & NUTRITION TO BUILD A BODY THAT’S HARDER TO DERAIL
If this episode gives you a new lens on health & performance, share it with a friend, post it on your stories, and tag us with your biggest takeaway.
A HEALTHY BODY IS A RESPONSIVE BODY.
A FLEXIBLE BODY IS A RESILIENT BODY.
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
Tue, 30 Dec 2025 - 1h 02min - 197 - WHY THE SCALE DOESN’T TELL THE WHOLE STORY SEX-SPECIFIC COACHING SERIES PART 2 EP. 19
Most women don’t struggle with fat loss because they’re doing something wrong. They struggle because they’ve been taught to judge progress using the wrong measurement. The scale reflects body weight, not body composition, and when you don’t understand what drives fluctuations, it’s easy to panic, overcorrect, and sabotage results.
On this episode of THE CHASING CLARITY HEALTH & FITNESS PODCAST, we continue the conversation from Part 1 by breaking down why scale weight behaves differently in women, how the menstrual cycle influences day to day changes, and how to track progress accurately without letting a single number dictate your mindset or effort.
If you’ve ever felt like you were doing everything right but the scale jumped up a few pounds overnight, this episode will bring clarity. Progress is never linear, and weight is only one small piece of a much larger picture.
HERE IS WHAT WE COVER
️HOW THE MENSTRUAL CYCLE IMPACTS SCALE FLUCTUATIONS️
WHY WOMEN SEE BIGGER DAY TO DAY SHIFTS COMPARED TO MEN️
HOW TO USE DAILY WEIGH INS AND 7 DAY AVERAGES TO TRACK TRENDS️
WHY WEEKLY WEIGH INS CAN MISLEAD YOU️
THE DIFFERENCE BETWEEN FAT LOSS AND WATER WEIGHT️
HOW TO DESENSITIZE YOURSELF TO SCALE ANXIETY️
HOW TO TRACK PROGRESS BEYOND THE SCALE WITH PHOTOS, CLOTHING, PERFORMANCE AND BIOFEEDBACK️
WHY TRUE TRANSFORMATION REQUIRES MULTIPLE DATA POINTS
If you want to stop letting the scale control your emotions, your decisions, or your belief in yourself, this episode will teach you how to interpret the data correctly and stay consistent without second guessing every fluctuation.
IF THIS EPISODE HELPED YOU, SHARE IT WITH A FRIEND WHO NEEDS IT.
If you’re ready for coaching that respects female physiology and builds results that last, apply for 1:1 coaching through the link in the show notes.WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
Brandon’s Website: https://www.brandondacruzfit.com
Tue, 23 Dec 2025 - 19min - 196 - FEMALE FAT LOSS EXPLAINED: HOW I COACH WOMEN DIFFERENTLY | EP. 194
Most women don’t struggle with fat loss because they’re unmotivated or undisciplined. They struggle because they’ve been given the wrong strategy for their biology and they’ve been dieting from a suboptimal position where their body isn’t ready to lose fat in the first place.
On this episode of THE CHASING CLARITY HEALTH & FITNESS PODCAST, I break down the physiological realities that make fat loss look different for women, why comparing your progress to a man’s is a losing game and how I coach female clients in a strategic, evidence-based way that protects hormones, preserves muscle and delivers results that last.
This episode explains why so many women experience chronic dieting, metabolic slowdown, cycle disruptions, a slower rate of scale change than men, and the frustration of feeling like their body isn’t responding and what to do differently if you want sustainable results instead of another rebound.
HERE IS WHAT WE COVER
️WHY WOMEN START WITH LOWER MAINTENANCE CALORIES & LOWER TDEE️
THE IMPACT OF CHRONIC DIETING, LOW ENERGY AVAILABILITY & RED-S️
WHY AGGRESSIVE DEFICITS BACKFIRE & LEAD TO HORMONAL DISRUPTION️
HOW TO SET SUSTAINABLE FAT LOSS RATES BASED ON % BODYWEIGHT️
WHY WOMEN LOSE WEIGHT SLOWER THAN MEN & WHY THAT’S NORMAL️
HOW TO PRESERVE LEAN MASS WHILE DROPPING BODY FAT️
THE POWER OF A PRIMER PHASE BEFORE DIETING️
HOW TO BREAK THE WEEKDAY DIETER CYCLE FOR GOOD
If you’re tired of dieting harder and seeing less progress, this episode will help you rebuild your metabolism, understand your physiology, and execute a fat loss strategy that actually works for women.
IF THIS EPISODE HELPED YOU, SHARE IT WITH A FRIEND WHO NEEDS IT.
If you’re ready for a personalized approach that respects female physiology, apply for 1:1 coaching through the link in the show notes.WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
Brandon’s Website: https://www.brandondacruzfit.com
Tue, 16 Dec 2025 - 33min - 195 - SAM MILLER: THE FUNCTIONAL COACHING CRISIS | WHEN “HOLISTIC” BECOMES HARMFUL | EP. 193
Functional and “holistic” coaching is more popular than ever but a lot of people are walking away from these programs feeling more confused, more anxious, and more convinced that they are broken than when they started.
On this episode of THE CHASING CLARITY HEALTH & FITNESS PODCAST, I sit down with Sam Miller to break down where functional coaching is going wrong, how fear based messaging and diagnosis driven protocols are impacting clients and what a higher standard of coaching should actually look like if the goal is long term health and sustainable results.
HERE IS WHAT WE COVER️
WHY COOKIE CUTTER PROTOCOLS HAVE TAKEN OVER A FIELD THAT CLAIMS TO BE “INDIVIDUALIZED”️
HOW PRESET SYSTEMS AND TEMPLATES IGNORE REAL WORLD PHYSIOLOGY, PSYCHOLOGY, LIFESTYLE AND GOALS️
THE PROBLEM WITH VAGUE DIAGNOSES LIKE “ADRENAL FATIGUE” AND “WEIGHT LOSS RESISTANCE”️
HOW LABELING CLIENTS AS “BROKEN” CREATES FEAR, IDENTITY ISSUES AND DEPENDENCY️
THE RISE OF FEAR BASED MARKETING AND WHY IT DRIVES HYPERFIXATION AND OVER ANALYSIS️
HOW SUPPLEMENT AND PEPTIDE STACK OBSESSION PULLS ATTENTION AWAY FROM NUTRITION, TRAINING, SLEEP AND STRESS️
If this episode hits home for you, share it on your stories and tag us with your biggest takeaway, and if you need support, you can always reach me on Instagram @brandondacruz_ or through the link in the show notes.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
Brandon’s Website: https://www.brandondacruzfit.com
Wed, 10 Dec 2025 - 57min - 194 - FAT LOSS OVER 40: THE TRUTH ABOUT FAT LOSS IN PERIMENOPAUSE & MENOPAUSE | THE SCIENCE & STRATEGIES BEHIND LONG LASTING PHYSIQUE CHANGE FOR WOMEN | EP 192
Women over 40 are constantly told that fat loss becomes impossible once they reach perimenopause or menopause. Social media is filled with claims that hormones prevent fat loss, that metabolism crashes and that weight loss resistance is inevitable. These messages create anxiety, confusion and frustration for women who feel like their bodies have stopped responding.
In today’s episode, we cut through the noise and get to the truth behind fat loss in midlife.
The reality is that your body is not broken and fat loss is still absolutely achievable after 40. The women I coach in their 40s and 50s are living proof that with the right strategy, results are not only possible but predictable.
This episode walks you through the science, the research and the practical strategies that drive real, long lasting body composition change for women in midlife.
HERE IS WHAT WE COVER:
️WHY WOMEN FEEL LIKE FAT LOSS BECOMES HARDER IN PERIMENOPAUSE AND MENOPAUSE️
THE REAL REASONS FAT LOSS FEELS MORE CHALLENGING AFTER 40️
WHAT THE RESEARCH SAYS ABOUT WEIGHT LOSS OUTCOMES BEFORE & AFTER MENOPAUSE️
HOW CHANGES IN SLEEP, STRESS, NEAT, & MUSCLE MASS IMPACT ENERGY BALANCE️
FAT DISTRIBUTION CHANGES DURING MENOPAUSE️
WHY LIFESTYLE HABITS MATTER MORE THAN HORMONES FOR FAT LOSS SUCCESS️
THE COACHING STRATEGIES I USE WITH WOMEN OVER 40 TO REBUILD METABOLISM & CHANGE BODY COMPOSITION️
THE FIVE PILLARS THAT DRIVE SUSTAINABLE FAT LOSS ACROSS THE FEMALE LIFE COURSE
If you are in your 40s or 50s and feel like your body is fighting you, this episode will give you the clarity, confidence and strategy you need to move 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 Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.com
Wed, 03 Dec 2025 - 18min - 193 - LYLE MCDONALD: METABOLISM & FAT LOSS FOR WOMEN 40 PLUS | THE TRUTH ABOUT MENOPAUSE & BODY COMP | EP 191
Women in their 40s and 50s are constantly targeted with misinformation around hormones, metabolism and fat loss. Social media is filled with claims that menopause crashes your metabolism, makes fat loss impossible and guarantees belly fat no matter what you do. These fragility narratives create fear and confusion and leave many women feeling frustrated and defeated.
In this episode, I sit down with Lyle McDonald to break down what the science actually shows about metabolism and fat loss during the menopause transition.
This conversation is designed to replace misinformation with clarity and empower women with an evidence based understanding and practical solutions.
HERE IS WHAT WE COVER:
️DOES MENOPAUSE CRASH YOUR METABOLISM️
WHAT THE LATEST RESEARCH SHOWS ABOUT RESTING METABOLIC RATE IN MIDLIFE️
WHY AGE NOT MENOPAUSAL STATUS IS LINKED TO LOWER METABOLIC RATE️
WHY FAT LOSS FEELS HARDER DURING PERIMENOPAUSE️
IS FAT GAIN INEVITABLE DURING MENOPAUSE️
WHAT THE SWAN STUDY REALLY TELLS US ABOUT BODY COMP IN MIDLIFE️
THE TRUTH ABOUT “MENO BELLY” & FAT REDISTRIBUTION️
MYTH BUSTING A SHORTER ANABOLIC WINDOW FOR WOMEN️
ACTIONABLE STRATEGIES FOR WOMEN 40 PLUS TO IMPROVE METABOLISM AND BODY COMPOSITION
If this episode resonates with you or you know a woman who feels stuck in her fat loss journey, share it with her so she can hear the truth instead of fear based marketing.
For a structured, evidence based coaching program customized to your physiology and lifestyle, apply using the link in the show notes or send me a message on Instagram @brandondacruz_
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.com
Wed, 26 Nov 2025 - 1h 23min - 192 - LYLE MCDONALD: DEBUNKING THE BIGGEST NUTRITION, FAT LOSS & BODY COMP MYTHS TARGETING WOMEN | SEPARATING THE SCIENCE FROM THE BS SOLD ON SOCIAL MEDIA | EP. 190
Women are constantly targeted with confusing and fear based messaging around hormones, metabolism, and weight loss. Especially during perimenopause and menopause, misinformation spreads rapidly and leads many women to believe their bodies are broken or that fat loss is no longer possible.
In this episode of the Chasing Clarity Health and Fitness Podcast, I sit down with Lyle McDonald to dismantle the most common myths being pushed in the women’s health space and reveal what the science actually shows. Our goal is to replace confusion and fear with clarity, confidence, and evidence based education.
HERE IS WHAT WE COVER:️
WHY WOMEN ARE TARGETED BY NUTRITION & BODY COMP MISINFORMATION️
DO WOMEN RESPOND DIFFERENTLY TO A CALORIE DEFICIT THAN MEN?️
REAL REASONS WOMEN OFTEN LOSE FAT SLOWER THAN MEN️
KISSPEPTIN, HORMONES & MISUSED MECHANISTIC DATA️
PREMENOPAUSE VS PERI/POSTMENOPAUSE FAT LOSS OUTCOMES
If today’s episode resonates with you, share it with another woman who needs to hear a message grounded in truth and empowerment instead of fear and confusion.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.com
Wed, 19 Nov 2025 - 1h 38min - 191 - HOLIDAY NUTRITION BLUEPRINT: HOW TO ENJOY THE HOLIDAYS WITHOUT DERAILING YOUR GOALS | EP. 189
Most people see the holidays as an obstacle to progress, a time when all the hard work they’ve put in throughout the year gets undone. But the truth is, the holidays don’t have to derail your goals. With the right systems, structure, and mindset, you can enjoy the food, the people, and the season without losing the habits that drive long-term success.
In this episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I break down the research behind why most annual weight gain happens during the holidays and share the exact strategies I use with clients to help them stay lean, healthy, and consistent through the most challenging time of the year. Whether your goal is fat loss, maintenance, or simply feeling your best while enjoying the celebrations, this episode will give you a clear framework to stay in control without restriction or guilt.
HERE IS WHAT WE COVER:
WHY MOST YEARLY WEIGHT GAIN HAPPENS BETWEEN NOVEMBER & JANUARYHOW TO TRANSITION TO MAINTENANCE & FOCUS ON PERFORMANCE DURING THE HOLIDAYS
WHY YOU SHOULD TREAT EACH HOLIDAY AS A SINGLE DAY, NOT A SIX-WEEK SEASON
HOW TO PLAN & PRIORITIZE CELEBRATIONS WITHOUT LOSING STRUCTURE
PRE-LOADING STRATEGIES THAT REDUCE HUNGER & PREVENT OVEREATING
HOW TO LEAD BY EXAMPLE BY BRINGING DISHES THAT ALIGN WITH YOUR GOALS
THE MINDSET SHIFTS THAT TURN HOLIDAY CHALLENGES INTO LONG-TERM SUCCESS
If you’ve ever felt like the holidays knock you off track or undo months of progress, this episode will show you how to approach the season with balance, confidence, and clarity so you can enjoy it fully and start the new year strong.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.com
Fri, 14 Nov 2025 - 23min - 190 - ERIC HELMS: FROM LIFESTYLE LEAN TO STAGE SHREDDED: COSTS, CONSEQUENCES & WHY YOU SHOULD NOT TRY TO WALK AROUND IN STAGE CONDITION YEAR-ROUND| EP. 188
Most people see stage shredded physiques on social media and assume they can or should walk around looking like that year round. What they do not see are the physiological costs, the metabolic adaptations, the low energy availability and the trade offs that come with pushing down to essential levels of body fat.
In this episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I sit down with Dr Eric Helms to break down what it really takes to get into stage condition, what happens to your body along the way and how to approach contest prep in a smarter, more sustainable way if you decide to go down that road.
We cover the science, the case studies and our own experiences from multiple seasons on stage so that you have informed consent before chasing extreme levels of leanness.
HERE IS WHAT WE COVER:
WHAT “STAGE SHREDDED” ACTUALLY MEANS FOR MALES & FEMALESTYPICAL BODY FAT RANGES COMPETITIVE PHYSIQUE ATHLETES REACH FOR STAGE
WHAT HAPPENS WHEN YOU GET DOWN TO VERY LOW LEVELS OF BODY FAT
METABOLIC ADAPTATION: HOW ENERGY EXPENDITURE, NEAT & HORMONES CHANGE
LOW ENERGY AVAILABILITY & REDS: HEALTH, PERFORMANCE & HORMONAL CONSEQUENCES
THE CALORIC COST OF GETTING SHREDDED: WHY CALORIES OFTEN HAVE TO GET VERY LOW
HOW MUCH METABOLIC ADAPTATION IS EXPECTED VS EXAGGERATED ONLINE
THE ROLE OF RATE OF LOSS
WHY A HIGH PROTEIN INTAKE IS CRITICAL DURING PREP
SMARTER PREP STRATEGIES LONGER TIMELINES, INTERMITTENT DIETING & PROPER CARDIO MODALITY
If you have ever thought about getting stage lean or wondered why you cannot stay “contest ready” year round, this episode will give you clarity on the trade offs, the physiology behind them and the strategies that make the process safer and more effective.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiryWed, 12 Nov 2025 - 1h 37min - 189 - MAKING FAT LOSS FEEL EASIER: DIETARY FACTORS FOR MANAGING HUNGER & APPETITE | EP. 187
Hunger is the #1 challenge most people face when trying to lose body fat. It’s not that people don’t know they need to eat fewer calories, it’s that staying consistent in a deficit feels impossible when hunger and cravings take over.
In this episode of the Chasing Clarity Health & Fitness Podcast, I’m breaking down the science of hunger and sharing practical, research-backed nutrition strategies to help you manage appetite, improve adherence, and make fat loss feel easier.
We’ll cover:
WHAT IS HUNGER? THE SIMPLE DEFINITION
HOMEOSTATIC VS HEDONIC HUNGER
DIETING REALITY: HUNGER IS A PART OF THE PROCESS
NUTRITIONAL FACTORS FOR MANAGING HUNGER & MAKING FAT LOSS FEEL EASIER
SMART NUTRITION CHOICES THAT MAKE FAT LOSS EASIER
ENERGY DENSITY: EAT MORE FOOD FOR FEWER CALORIES
MANAGING THE CALORIE BUDGET THROUGH ENERGY DENSITY
SATIETY INDEX: FOODS THAT KEEP YOU FULL LONGER
MAXIMIZING SATIETY PER CALORIE USING THE SATIETY INDEX
LOWER PALATABILITY TO LOWER INTAKE
THE ROLE FOOD PROCESSING PLAYS IN FAT LOSS
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
Brandon’s Website: https://www.brandondacruzfit.com
Wed, 05 Nov 2025 - 31min - 188 - DR. MIKKI WILLIDEN: WHY FAT LOSS MAINTENANCE IS SO CHALLENGING & HOW TO APPROACH IT | EP. 186
On this week’s episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I’m joined by Dr. Mikki Williden to unpack one of the most overlooked but most important phases of any transformation, the maintenance phase.
Losing fat can be challenging but keeping it off is the true test. Research shows that the majority of people who lose weight eventually regain it but that doesn’t have to be the case. In this conversation, Mikki and I break down the physiological, psychological, and behavioral factors that make long-term maintenance so difficult and what you can do to overcome them.
HERE’S WHAT WE COVER:
WHY FAT LOSS MAINTENANCE IS SO CHALLENGING & HOW TO APPROACH IT
DEFINING WEIGHT MAINTENANCE
MISTAKES PEOPLE MAKE WHEN THINKING ABOUT WEIGHT MAINTENANCE
WHY YOU SHOULD SHIFT YOUR FOCUS TO BODY COMPOSITION MAINTENANCE OVER SCALE WEIGHT MAINTENANCE
WHY DO MOST PEOPLE STRUGGLE TO MAINTAIN THEIR RESULTS?
WHY IS IT HARDER TO KEEP FAT OFF THAN TO LOSE IT?
ARE THE STRATEGIES FOR LOSING FAT DIFFERENT FROM MAINTAINING FAT LOSS?
MINDSET SHIFTS FOR SUCCEEDING IN MAINTENANCE
THE GAP IN THE FITNESS INDUSTRY – WHY MOST PROGRAMS FAIL TO TEACH MAINTENANCE
REFRAMING MAINTENANCE AS THE PHASE THAT MAKES YOUR RESULTS LAST
If you’ve ever reached your fat loss goal only to find yourself struggling to maintain it, this episode will help you understand why and give you the clarity, structure, and mindset needed to make your results last for life.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
Brandon’s Website: https://www.brandondacruzfit.com
Wed, 29 Oct 2025 - 1h 09min - 187 - LYLE MCDONALD: RAPID FAT LOSS EVOLVED- LYLE’S UPDATED APPROACH TO DROPPING BODY FAT FAST | EP. 185
On this week’s episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I’m joined once again by Lyle McDonald, one of the most influential voices in evidence-based nutrition and physique science.
In this episode, we revisit and expand upon one of the most effective, misunderstood and highly structured approaches to accelerated fat loss: The Rapid Fat Loss Diet (RFL).
Lyle breaks down his updated RFL framework, covering everything from the original strict version to his new progressive and flexible models designed to help individuals achieve rapid fat loss without sacrificing muscle, metabolic health or long-term adherence.
HERE’S WHAT WE COVER:
INTRO – RAPID FAT LOSS REVISITED WITH LYLE MCDONALD
RECAP OF WHAT STRICT RFL IS
THE RELAXED RFL
WHAT TO ADD & WHO THE RELAXED RFL IS FOR
THE PROGRESSIVE RFL – STRUCTURE MEETS FLEXIBILITY
THE FREE MEAL – BUILDING PSYCHOLOGICAL FLEXIBILITY
THE MAINTENANCE DAY – STRATEGIC REFEEDS FOR CONTROL & LONGEVITY
ADF & ICR – THE FINAL STEP OF THE PROGRESSIVE RFL
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
Brandon’s Website: https://www.brandondacruzfit.com
Wed, 22 Oct 2025 - 2h 45min - 186 - CALVIN SCHELLER: THE PHYSIOLOGY OF APPETITE: HOW HORMONES & FOOD CHOICES DRIVE HUNGER | EP. 184
On this week’s episode of the CHASING CLARITY: HEALTH & FITNESS PODCAST, I sat down with Calvin Scheller to break down one of the most misunderstood topics in nutrition: appetite regulation.
We explore how your hormones, macronutrient intake, and food choices shape the way you experience hunger and why so many people struggle to feel full, even when they’re eating enough.
This conversation goes far beyond “just eat less.” It’s about understanding the physiological drivers of hunger, how to work with your body instead of against it, and how to improve appetite regulation so you can better manage your energy intake, physique, and long-term results.
Whether you’re looking to lose fat, trying to build muscle, or simply want to feel more in control of your appetite, this episode is for you.
WHAT WE COVER IN THIS EPISODE:
WHAT IS APPETITE?WHAT IS LEPTIN & WHAT ROLE DOES IT PLAY IN APPETITE REGULATION?WHAT IS LEPTIN RESISTANCE & HOW DOES IT IMPACT HUNGER SIGNALS?WHAT STRATEGIES IMPROVE LEPTIN SENSITIVITY?WHAT IS INSULIN & HOW DOES IT AFFECT APPETITE & SATIETY?HOW INSULIN SUPPRESSES HUNGER WHAT IS GHRELIN & HOW DOES IT INFLUENCE HUNGER & FOOD-SEEKING BEHAVIOR?WHAT IS CORTISOL & HOW DOES STRESS IMPACT APPETITE REGULATION?HOW DO PROTEIN & AMINO ACIDS IMPACT APPETITE?CLINICAL RESEARCH ON HIGH-PROTEIN DIETS & SATIETYHOW DO GLUCOSE & CARBOHYDRATES IMPACT APPETITE?WHY INSULIN-SPIKING, HIGH-CARB MEALS ARE OFTEN MORE SATIATING THAN HIGH-FAT MEALSWHAT EFFECT DO DIETARY FATS HAVE ON APPETITE & HUNGER?WHY DIETARY FAT IS THE LEAST SATIATING MACRONUTRIENT PER CALORIEWHAT ARE HYPER-PALATABLE FOODS & HOW DO THEY OVERRIDE SATIETY SIGNALS?WHAT THE RESEARCH SHOWS ABOUT ULTRA-PROCESSED FOODS & CALORIE INTAKEThis one’s a masterclass in appetite regulation blending deep science with practical takeaways so you can make better nutrition decisions, regulate hunger, and stay on track with your goals.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
Brandon’s Website: https://www.brandondacruzfit.com
Wed, 15 Oct 2025 - 1h 34min - 185 - FATAL FAT LOSS MISTAKES: THE HIDDEN REASONS YOU’RE NOT LOSING BODY FAT | EP. 183
On this week’s episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I’m breaking down the fatal fat loss mistakes that stall progress, slow results, and keep you stuck spinning your wheels.
These are the blind spots that make so many dieters think their metabolism is broken, when in reality, it’s their execution, tracking, or awareness that needs refining.
We’ll cover the most common mistakes I see in both research and real-world coaching, and more importantly, how to fix each one so you can finally start seeing sustainable fat loss results.
HERE’S WHAT WE COVER:
️MISTAKE #1: INCONSISTENT EXECUTION OF THE DIET / LACK OF ADHERENCE
️MISTAKE #2: MISESTIMATING CALORIE INTAKE & THINKING YOU’RE IN A LARGER DEFICIT THAN YOU ARE
️MISTAKE #3: TRACKING BLIND SPOTS- UNTRACKED BITES, LICKS, TASTES & “CALORIE AMNESIA”
• The Power of Grazing & BLTs
• The Weekend Effect
• Restaurant Meals & “Zero-Calorie” Foods
• Common Tracking Mistakes I See as a Coach
• Solutions: How to Eliminate Blind Spots
️MISTAKE #4: CHASING WEIGHT LOSS ON THE SCALE RATHER THAN FOCUSING ON FAT LOSS & MUSCLE PRESERVATION
️MISTAKE #5: OVERESTIMATING CALORIES BURNED THROUGH EXERCISE
️MISTAKE #6: NOT TRACKING STEPS & NOT ACCOUNTING FOR DROPS IN NEAT
• Why Step Tracking Matters
• NEAT, Appetite!& Energy Balance
• Practical Coaching Strategy
️FATAL FAT LOSS MISTAKES THAT ALSO HINDER PROGRESS
• Poor Sleep & Recovery
• Chronic Stress & Emotional Eating
• Ignoring Micronutrient Intake
• Taking in Too Many Liquid Calories
This episode is your roadmap to identifying the habits, blind spots, and mindset traps that hold most people back during fat loss.
If you’ve been consistent but still not seeing results, this one will show you exactly what’s missing and how to fix it.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
Brandon’s Website: https://www.brandondacruzfit.com
Wed, 08 Oct 2025 - 32min - 184 - ERIC HELMS THE SCIENCE OF GETTING SHREDDED: RESEARCH-BACKED STRATEGIES TO MAXIMIZE FAT LOSS & MUSCLE RETENTION | EP. 182
In this episode, I sit down with Dr. Eric Helms to break down the science & practical strategies behind getting super lean while holding onto hard-earned muscle.
We cover:
RATE OF LOSS THAT SHOULD BE TARGETED WHEN GETTING SUPER LEAN
At the start of a Fat Loss Phase, calories are high, diet fatigue is low, and motivation is at its peak. Clients are also carrying more body fat at this stage, so there’s a larger energy reserve to pull from. Seeing faster results early on builds momentum and motivation.WHY YOUR RATE OF LOSS SHOULD SLOW DOWN THE LEANER YOU GET
Higher risk of muscle loss as body fat gets lowerGreater metabolic adaptation when very leanTraining performance & recovery become harder to maintainWHY INCREASING PROTEIN INTAKE DURING A DEFICIT CAN BE BENEFICIAL
Helps preserve lean muscle mass when energy intake is low.Supports higher satiety & appetite control compared to carbs or fats.Provides an “insurance policy” against lean tissue loss in very lean athletes.EVIDENCE THAT A DEFICIT REDUCES MPS
Decreases muscle protein synthesis (MPS)Increases muscle protein breakdown (MPB)Increases protein oxidationERIC’S NEW META-REGRESSION ON PROTEIN INTAKE DURING A DEFICIT
HUNGER MANAGEMENT STRATEGIES
Acceptance based approach Lean into low-energy-density foodsStart meals with a salad or soup preloadLook for harder-texture, solid food sources over liquidsEat slowly and mindfullyWhether you’re prepping for the stage, a photoshoot, or just want to understand how to get lean without sacrificing muscle, this episode gives you the tools to do it smarter.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
Brandon’s Website: https://www.brandondacruzfit.com
Wed, 01 Oct 2025 - 1h 46min - 183 - MENSTRUAL CYCLE RESTORATION: NIKKI ZAHKA’S JOURNEY TO BETTER HEALTH, PERFORMANCE & METABOLIC RECOVERY | EP. 181
In this week’s episode of the Chasing Clarity Health & Fitness Podcast, I sit down with my client and former Division 1 athlete, fitness professional, and tech sales leader Nikki Zahka to unpack her journey from chronic under-fueling and hypothalamic amenorrhea to restoring her health, rebuilding her physiology, and achieving her best physique yet.
We cover:
NIKKI’S ATHLETIC HISTORY
NIKKI’S PROFESSIONAL ENDEAVORS
High performers often burn the candle at both ends not realizing that stress adds up across life domains.WHERE NIKKI WAS AT THE START OF COACHING (JANUARY 2023)
Physique looked great externally but internally her health was compromised.Chronic under-eating (1200–1350 kcal/day) with high-output training.Showing signs of suppressed physiology, poor digestion, and hormonal dysfunction.WHAT NIKKI WAS EXPERIENCING WHEN WE STARTED WORKING TOGETHER
Over 3 years without a menstrual cycle.Classic RED-S biofeedback: fatigue, hormone suppression, stress overload.Chronic under-fueling led to poor quality of life despite looking “fit.”HYPOTHALAMIC AMENORRHEA (HA)
Causes: low energy availability + high stress suppressing hypothalamic signaling.Effects: reduced thyroid, elevated cortisol, reduced estrogen/progesterone.RELATIVE ENERGY DEFICIENCY & LOW ENERGY AVAILABILITY (LEA)
Adaptable LEA: short-term, strategic, recoverable.Problematic LEA: chronic, damaging, with systemic consequences.Nikki had been in problematic LEA for years due to mismatch of intake/output.CONSEQUENCES OF RED-S
HORMONAL: ↓ thyroid, estrogen, progesterone, testosterone, IGF-1, leptin; ↑ cortisol.METABOLIC: suppressed RMR, reduced MPS.BONE HEALTH: ↓ bone mineral density, ↑ fracture risk.GI: constipation, digestive distress.PERFORMANCE: ↓ strength, endurance, glycogen storage, recovery; ↑ injury risk.HEMATOLOGICAL: iron deficiency → worsened thyroid function.THE PRIMER PHASE
Foundation-building stage where we focused on restoring physiology, habits, and metabolic health.Pulled back from high-intensity, exhaustive training.Focused on fueling, recovery, sleep, stress management.INTENTION OF THE PRIMER PHASE
Reverse chronic low energy availability.NUTRIENT TIMING & WITHIN-DAY ENERGY AVAILABILITY
Importance of distribution, not just daily totals.Even fueling throughout the day → reduces stress, improves recovery, supports hormones.Avoid large gaps without eating & fasted high-intensity training.OUTCOMES OF THE PRIMER PHASE
After 6 months: improved training performance, recovery, and body recomposition.Fueling at >2000 kcal on training days at ~110 lbs.Biofeedback improved across the board.Proof that correcting EA + structured resistance training = muscle gain & better hormone function.LEAN BUILDING PHASES
Next step after Primer: structured lean muscle gain phase RESTORED MENSTRUAL CYCLE after 3+ years.Focused on performance, fueling, and health markers.Out of 55 weeks, only 6 spent dieting; most time spent building.Mindset shift: from chasing leanness to fueling abundance.LESSONS & TAKEAWAYS
Nikki’s story is a powerful reminder that A HEALTHY BODY IS A RESPONSIVE BODY and when you prioritize physiology, the physique
results follow.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
Brandon’s Website: https://www.brandondacruzfit.com
Wed, 24 Sep 2025 - 50min - 182 - ERIC HELMS: INTUITIVE VS INFORMED EATING, REFEEDS & WHY LIVING THE FITNESS LIFESTYLE YEAR-ROUND MATTERS | EP. 180
On this week’s episode of the Chasing Clarity: Health & Fitness Podcast, I’m joined once again by Dr. Eric Helms, one of the most respected voices in evidence-based bodybuilding and nutrition.
Eric and I dive into some of the most misunderstood yet important topics in physique development and lifestyle coaching, including:
THE TRUTH ABOUT INTUITIVE EATING VS INFORMED EATING
WHY MOST PHYSIQUE ATHLETES & FITNESS PROFESSIONALS AREN’T REALLY EATING “INTUITIVELY”
THE LATEST RESEARCH ON REFEEDS & WHETHER THEY’RE MORE PSYCHOLOGICAL OR PHYSIOLOGICAL IN BENEFIT
WHY LIVING THE FITNESS LIFESTYLE YEAR-ROUND IS THE KEY TO SUSTAINABLE RESULTS, WHETHER YOU’RE A PHYSIQUE COMPETITOR OR AN EVERYDAY FITNESS ENTHUSIAST
This conversation bridges science and practice, giving you both research-backed insights and real-world coaching takeaways.
If you want clarity on how to approach nutrition, refeeds, and long-term lifestyle habits to actually look, feel, and perform your best, you won’t want to miss this episode.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
Brandon’s Website: https://www.brandondacruzfit.com
Wed, 17 Sep 2025 - 1h 23min - 181 - BUILDING A LEAN BODY FOR LIFE: THE TRAINING, CARDIO & MOVEMENT BLUEPRINT | EP. 179
Most people know how to lose weight. Almost nobody knows how to build and maintain a lean, muscular body year-round.
In this episode of the Chasing Clarity Health & Fitness Podcast, I’m breaking down the exact training, cardio, and movement blueprint I use with clients to help them not just get lean but stay lean for life.
We’ll cover:
THE ROLE THAT MUSCLE PLAYS IN GETTING LEAN & STAYING LEAN
THE BENEFITS OF BUILDING MUSCLE THROUGH RESISTANCE TRAINING & WHY EVERYONE SHOULD FOCUS ON IT
HOW PROGRESSIVE RESISTANCE TRAINING BUILDS THE PHYSIQUE YOU ACTUALLY WANT
TRAINING WITH PURPOSE: MATCHING YOUR WORKOUTS TO YOUR GOALS
USING CARDIO AS A CALORIE BUFFER TO STAY LEAN LONG TERM
NEAT: THE HIDDEN METABOLISM BOOSTER MOST PEOPLE OVERLOOK
THE ROLE THAT NEAT PLAYS IN STAYING LEAN LONG-TERM
HIGH ENERGY FLUX: THE LIFESTYLE THAT LETS YOU EAT MORE & STAY LEAN
If you’re tired of yo-yo dieting and want a sustainable strategy to build and maintain the body you’ve been chasing, this episode gives you the science and the system to make it happen.
Listen now and start building a lean body for life.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
Brandon’s Website: https://www.brandondacruzfit.com
Wed, 10 Sep 2025 - 24min - 180 - LYLE MCDONALD: PRESERVING MUSCLE & MANAGING HUNGER DURING RAPID FAT LOSS PHASES | EP. 178
In this week’s episode of the Chasing Clarity Health & Fitness Podcast, I’m back with Lyle McDonald for Part 2 of our conversation on Rapid Fat Loss.
In part one, we broke down the foundations of RFL. Today, we shift gears into the practical side: how to actually run an aggressive fat loss phase without losing muscle or struggling with insatiable hunger.
Here’s what we cover in this episode:
WHY PROGRESSIVE RESISTANCE TRAINING + HIGH PROTEIN INTAKE ARE NON-NEGOTIABLE FOR MUSCLE RETENTION
WHAT HAPPENS WHEN YOU SKIP LIFTING DURING RFL & WHY IT LEADS TO FAT OVERSHOOTING & RAPID REBOUND
PRACTICAL HUNGER MANAGEMENT TOOLS FROM FOOD SELECTION & CHEWING STRATEGIES TO SUGAR-FREE SWAPS
HOW TO NAVIGATE CRAVINGS & IMPROVE ADHERENCE TO SUCCESSFULLY COMPLETE RFL
This episode is all about taking the guesswork out of rapid fat loss and showing you how to do it the right way while preserving muscle, managing hunger, and maintaining your results long-term.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
Brandon’s Website: https://www.brandondacruzfit.com
Wed, 03 Sep 2025 - 1h 26min - 179 - HOW TO GET LEAN & STAY LEAN FOR LIFE: NUTRITIONAL PRINCIPLES THAT ACTUALLY WORK | EP. 177
Getting lean is one thing. Staying lean? That’s where most people struggle.
In today’s episode, I walk you through the exact nutrition strategies and frameworks I use with clients to help them build and maintain a lean, healthy physique without falling into the cycle of crash dieting, burnout, or rebound fat regain.
We’ll cover:
THE BIG ROCKS OF NUTRITION: WHY CALORIES, MACROS & FOOD QUALITY ALL MATTERWHY I ANCHOR EVERY DIET WITH PROTEIN: FROM SATIETY TO MUSCLE RETENTION TO METABOLIC HEALTHTHE IMPORTANCE OF A NUTRIENT-DENSE DIET: HOW MICRONUTRIENTS DRIVE RESULTSWHY FOOD QUALITY MATTERS MORE THAN YOU THINK: FOR ADHERENCE, RECOVERY, HORMONES & LONG-TERM SUSTAINABILITYTHE DRAWBACKS OF NOT PRIORITIZING FOOD QUALITY: WHAT HAPPENS WHEN YOU RELY ON LOW-SATIETY, PROCESSED FOODSHOW TO LEVERAGE LOW ENERGY DENSITY FOODS: THE KEY TO EATING MORE, FEELING FULLER & STAYING LEAN FOR LIFEThis episode is packed with no-nonsense, evidence-based advice that cuts through the noise and shows you what actually works not just to lose body fat, but to keep it off and build a lifestyle you can sustain.
If you’re ready to ditch extremes and take a smarter, more strategic approach to getting lean and staying lean, this one’s for you.
Click the link in the show notes to apply for coaching or connect with me directly. Let’s build your best body one habit at a time.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
Brandon’s Website: https://www.brandondacruzfit.com
Wed, 27 Aug 2025 - 23min - 178 - RAPID FAT LOSS REVISITED: LYLE MCDONALD’S UPDATED INSIGHTS ON PROTEIN-SPARING MODIFIED FASTS | EP. 176
MOST PEOPLE HAVE HEARD OF “RAPID FAT LOSS” DIETS…BUT FEW UNDERSTAND THE SCIENCE BEHIND THEM.
On this week’s episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I’m joined by none other than Lyle McDonald, author of The Rapid Fat Loss Handbook and one of the greatest thought leaders in evidence-based nutrition.
Together, we dig into the origins, evolution, and practical application of Protein-Sparing Modified Fasts (PSMFs) and Lyle’s updated insights on RFL.
HERE’S WHAT WE COVER:
WHAT IS A PROTEIN-SPARING MODIFIED FAST (PSMF) & HOW DOES IT WORK?
THE HISTORY OF VERY-LOW-CALORIE DIETS (VLCD) & THE ORIGINS OF PSMF
WHAT INSPIRED LYLE MCDONALD TO WRITE THE RAPID FAT LOSS HANDBOOK?
HOW RFL IMPROVES UPON THE CLASSIC PSMF MODEL
WHY PROTEIN NEEDS TO SCALE UP DURING A CALORIE DEFICIT
HOW A DEFICIT IMPACTS MUSCLE PROTEIN BALANCE (MPS VS. MPB)
HOW TO SET PROTEIN INTAKE ON RFL BASED ON BODY FAT % & ACTIVITY LEVEL
ESSENTIAL FATTY ACIDS ON RFL- WHY EPA & DHA ARE NON-NEGOTIABLE
FOOD SOURCES VS SUPPLEMENTATION FOR OMEGA-3S DURING RAPID FAT LOSS
WHY VEGETABLES MATTER ON RFL
WHOLE FOODS VS LIQUID DIETS IN RAPID FAT LOSS PROTOCOLS
HOW TO SCALE THE DEFICIT SIZE BASED ON BODY FAT PERCENTAGE & ACTIVITY
WHO SHOULD NOT USE A RAPID FAT LOSS APPROACH (CONTRAINDICATIONS)
This is an updated look at a topic Lyle originally wrote about in 2005 and last published on in 2008 so after more than 20 years of digging into Rapid Fat Loss, I’m excited to share what he has and hasn’t changed about this approach.
Tune in now and get clarity on the most misunderstood fat loss method in the industry.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
Brandon’s Website: https://www.brandondacruzfit.com
Wed, 20 Aug 2025 - 1h 47min - 177 - DR. LAUREN COLENSO-SEMPLE: FIGHTING BACK AGAINST FEMALE-SPECIFIC FRAGILITY NARRATIVES | EP. 175
On this week’s episode of the CHASING CLARITY: HEALTH & FITNESS PODCAST, I sat down with Dr. Lauren Colenso-Semple one of the top researchers in the field of female physiology to dismantle some of the most pervasive and misleading fragility narratives being pushed onto women in today’s fitness space.
From the hype around cycle syncing…To the claim that women can’t build muscle without lifting heavy…To the myth that menopause kills your metabolism or that calorie deficits “don’t work” for women…
We cover what the actual human evidence says and why many of these popular beliefs are built on fear, fragility narratives, and misapplied rodent research.
Whether you’re a woman who wants to train hard, get strong, and feel empowered or a coach working with women, this conversation gives you the clarity, confidence, and context to move forward with a truly evidence-based approach.
WHAT WE COVER IN THIS EPISODE:
• THE ORIGIN & LIMITATIONS OF CYCLE SYNCING
• HOW MOST WOMEN DON’T HAVE A 28-DAY TEXTBOOK CYCLE
• HOW HORMONAL FLUCTUATIONS ACTUALLY AFFECT STRENGTH & PERFORMANCE
• DO WOMEN NEED TO LIFT HEAVY TO GROW MUSCLE?
• THE RESEARCH ON LOW LOAD VS. HIGH LOAD TRAINING FOR WOMEN
• WHY SHORTER REST INTERVALS AREN’T BETTER FOR STRENGTH
• DO WOMEN STRUGGLE MORE IN A DEFICIT THAN MEN OR IS IT DUE TO A TDEE DIFFERENCE?
• KISSPEPTIN, ENERGY BALANCE & THE “CICO DOESN’T WORK FOR WOMEN” MYTH
• DOES MENOPAUSE REALLY LOWER METABOLIC RATE?
• THE REAL REASONS FAT LOSS FEELS HARDER DURING PERIMENOPAUSE & POSTMENOPAUSE
• WHY COACHING WOMEN SHOULD START WITH EVIDENCE, NOT FEAR
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
Brandon’s Website: https://www.brandondacruzfit.com
Wed, 13 Aug 2025 - 1h 01min - 176 - LYLE MCDONALD: HOW TO MASTER LONG-TERM FAT LOSS MAINTENANCE | EP. 174
On this episode of the Chasing Clarity Health & Fitness Podcast, I sat down with renowned author Lyle McDonald to unpack the most overlooked and most important phase in any fat loss journey: maintenance.
While most people know how to lose fat, very few know how to keep it off. That’s where this episode comes in.
We dive deep into:
WHEN & WHY TO TRANSITION TO MAINTENANCE (EVEN IF YOU HAVEN’T HIT YOUR FAT LOSS GOAL)
THE DIFFERENCE BETWEEN WEIGHT LOSS MAINTENANCE & FAT LOSS MAINTENANCE
THE BEHAVIORAL, PHYSIOLOGICAL, & PSYCHOLOGICAL CHALLENGES OF MAINTAINING RESULTS
WHY MOST PEOPLE REGAIN WEIGHT & HOW TO AVOID IT
LYLE’S PERSONAL RULES FOR STAYING LEAN, INCLUDING DAILY WEIGHING, REGAIN THRESHOLDS & USING RFL DAYS PROACTIVELY
This isn’t a quick-fix episode. It’s a masterclass in sustainable physique transformation and what it really takes to stay lean for life.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
Brandon’s Website: https://www.brandondacruzfit.com
Wed, 06 Aug 2025 - 1h 30min - 175 - FAT LOSS Q&A: HOW TO MANAGE HUNGER, CRUSH CRAVINGS & IMPLEMENT DIET HACKS THAT ACTUALLY WORK WITH PHILIP PAPE OF WITS & WEIGHTS | EP. 173
If you’re struggling with hunger, cravings, or diet adherence during a fat loss phase, this is the episode for you. I team up with Philip Pape of Wits & Weights to break down the most common fat loss questions I get from clients and listeners.
We cover the most effective, research-backed strategies to manage hunger, crush cravings, and implement diet hacks that actually work in the real world. You’ll also learn the truth about appetite suppressants, the role of artificially sweetened drinks like diet soda, and where I draw the line with supplements and medications.
If you’re looking to get leaner, feel fuller, and stay consistent with your nutrition, hit play and let’s get into it.
WHAT WE COVER IN THIS Q&A EPISODE:
PROVEN STRATEGIES TO MANAGE HUNGER DEEP INTO A DIETHOW TO CRUSH CRAVINGS USING RESEARCH-BACKED METHODSTHE REAL DEAL ON APPETITE SUPPRESSANTS ARE DIET SODAS & ARTIFICIALLY SWEETENED DRINKS ACTUALLY HELPFUL FOR FAT LOSS?CHECK OUT PART 2 TO THIS CONVERSATION ON THE WITS & WEIGHTS PODCAST:
https://open.spotify.com/show/5qdeOoUWYJSGYtpNuG4WTf?si=Q0kQ561CRDmMaMjtU9QJUA
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
Brandon’s Website: https://www.brandondacruzfit.com
Wed, 30 Jul 2025 - 44min - 174 - LYLE MCDONALD CRAVINGS 101: MYTHS, TRIGGERS & EVIDENCE-BASED STRATEGIES TO TAKE BACK CONTROL OF YOUR EATING | EP. 172
On this episode of the Chasing Clarity Podcast, I team up with Lyle McDonald to unpack everything you need to know about cravings: what cravings really are, why they happen, and what actually works to manage them.
TOPICS COVERED:
WHY DO WE EXPERIENCE CRAVINGS?THE MOST PREVALENT MISCONCEPTIONS ABOUT THE CAUSES OF CRAVINGS MISCONCEPTION #1: CRAVINGS ARE A SIGN OF A NUTRIENT DEFICIENCYMISCONCEPTION #2: CRAVINGS ARE CAUSED BY DIETARY RESTRAINT OR FOOD RESTRICTIONTHE BENEFIT OF USING A MORE STRUCTURED EATING APPROACH EARLY ON & RESTRICTING TRIGGER FOODS DURING A FAT LOSS PHASETHE MOST EFFECTIVE EVIDENCE-BASED WAYS TO REDUCE CRAVINGSMINDFULNESS & ACCEPTANCE-BASED STRATEGIESFLOATING LEAF VISUALIZATIONURGE SURFINGMINDSET SHIFTS TO REDUCE CRAVINGSREAPPRAISAL: SHIFTING HOW YOU THINK ABOUT A CRAVINGFOCUSING ON THE “LATER” MINDSET OVER THE “NOW” MINDSETSTRATEGIC PLANNING- IMPLEMENTATION INTENTIONSIf you’re tired of feeling out of control with food, this conversation is for you.
Hit play for practical strategies, real talk, and actionable advice you can use to take back control of your eating for good.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
Brandon’s Website: https://www.brandondacruzfit.com
Wed, 23 Jul 2025 - 1h 49min - 173 - LYLE MCDONALD RETHINKING FLEXIBLE DIETING: THE EVOLUTION INTO FLEXIBLE EATING | EP. 171
In this episode, I’m joined by Lyle McDonald for a no-fluff deep dive into the evolution of “flexible dieting” and why he now calls it “flexible eating.” We break down the psychological roots of eating behavior and explore how cognitive rigidity and emotional conditioning can sabotage even the most well-intentioned nutrition plans.
This episode ties together the physiology and psychology behind eating to help you shift your approach and perspective to maximize your progress.
If you’ve ever struggled with all-or-nothing thinking, emotional eating or perfectionism around eating, this conversation will reframe the way you think about restraint, flexibility, and long-term success.
TOPICS COVERED IN THIS EPISODE:
⁃ THE BIGGEST MISTAKES & MISINTERPRETATIONS OF FLEXIBLE DIETING
⁃ THE EVOLUTION FROM FLEXIBLE DIETING TO FLEXIBLE EATING
⁃ WHAT DIETARY RESTRAINT REALLY MEANS & WHY IT’S NOT INHERENTLY BAD
⁃ RIGID VS. FLEXIBLE CONTROL — COGNITIVE, BEHAVIORAL, & OUTCOME DIFFERENCES
⁃ THE MINDSETS THAT DRIVE BEHAVIOR
⁃ FLEXIBLE EATING ATTITUDES: HOW THEY LEAD TO BETTER OUTCOMES & PROTECT LONG-TERM ADHERENCE
⁃ DICHOTOMOUS THINKING: HOW BLACK-AND-WHITE BELIEFS DERAIL PROGRESS
⁃ CUE-CONDITIONED EATING
⁃ THE NEUROBIOLOGY BEHIND EATING: RESPONSES: THE ROLE OF DOPAMINE, GHRELIN, & INSULIN IN ANTICIPATORY EATING
⁃ EMOTIONAL EATING AS A CONDITIONED BEHAVIOR LOOP
⁃ ALTERNATIVE COPING STRATEGIES TO EMOTIONAL EATING
⁃ STRATEGIES LYLE HAS SHIFTED HIS PERSPECTIVE ON SINCE RELEASING HIS BOOK “A GUIDE TO FLEXIBLE DIETING”
WHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
Brandon’s Website: https://www.brandondacruzfit.com
Wed, 16 Jul 2025 - 2h 40min - 172 - HIGH ENERGY FLUX: THE EAT MORE MOVE MORE METHOD TO ACHIEVING & MAINTAINING A LEAN MUSCULAR PHYSIQUE & BETTER METABOLIC HEALTH | EP. 170
In this episode of the Chasing Clarity: Health & Fitness Podcast, I’m diving deep into one of the most powerful strategies I use to help clients get lean and stay lean without living on low calories or constantly battling diet fatigue.
We’re talking all about the High Energy Flux Model also known as the eat more, move more method and why it’s one of the most sustainable and effective frameworks for improving body composition, increasing metabolic flexibility, and making long-term fat loss actually stick.
Here’s what I cover in this episode:
⁃ WHAT IS ENERGY FLUX?
⁃ WHY I STARTED FOCUSING ON ENERGY FLUX & IMPLEMENTING A HIGH ENERGY FLUX MODEL IN PRACTICE
⁃ WHY MOST PEOPLE FAIL TO STAY LEAN WITH THE TRADITIONAL APPROACH
⁃ LOW VS. HIGH ENERGY FLUX — THE TWO PATHS TO MAINTENANCE
⁃ THE GOAL OF MY HIGH ENERGY FLUX MODEL
⁃ THE BENEFITS I’VE SEEN IN CLIENTS I’VE USED THIS APPROACH WITH
⁃ THE RESEARCH ON HIGH ENERGY FLUX INCLUDING:
⁃ HIGH FLUX HELPS YOU GET LEAN MORE EFFICIENTLY & OFFSET METABOLIC ADAPTATION
⁃ HIGH FLUX LEADS TO BETTER BODY COMPOSITION OUTCOMES
⁃ HIGH FLUX ALLOWS YOU TO STAY LEANER FOR LONGER INCREASING YOUR LIKELIHOOD OF FAT LOSS MAINTENANCE
⁃ HIGH FLUX IMPROVES APPETITE REGULATION
⁃ HIGH FLUX UPREGULATES TOTAL DAILY ENERGY EXPENDITURE (TDEE)If you're someone who’s tired of yo-yo dieting and wants to stay lean without sacrificing performance, energy, or health, this episode is for you.
WHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
Brandon’s Website: https://www.brandondacruzfit.com
Wed, 09 Jul 2025 - 32min - 171 - DR. ERIC TREXLER: HOW YOUR METABOLISM ADJUSTS DURING WEIGHT LOSS & THE MOST EXTREME ACCOUNTS OF METABOLIC ADAPTATION EVER SEEN | EP. 169
In this episode, I’m joined by Dr. Eric Trexler — researcher and science communicator — to unpack the concept of metabolic adaptation from both a scientific and practical lens.
We dive deep into how your body adjusts calorie expenditure, hormone levels, and hunger signals during a Fat Loss Phase and more importantly how to work with these changes, not fear them.
Whether you’re a coach, a competitor, or someone who’s struggled with “plateaus” or weight regain, this conversation will give you the clarity you’ve been missing.
Metabolic adaptation is real but it’s not an insurmountable roadblock to your goals.TOPICS COVERED:
⁃ WHAT METABOLIC ADAPTATION ACTUALLY IS
⁃ THE COMPONENTS OF ENERGY EXPENDITURE AFFECTED BY ADAPTATION
⁃ HORMONAL ADAPTATIONS DURING FAT LOSS
⁃ THE BIGGEST MISCONCEPTIONS ABOUT METABOLIC ADAPTATION
⁃ MISCONCEPTION 1: HAVING A “SLOW METABOLISM” PREVENTS FAT LOSS
⁃ MISCONCEPTION 2: METABOLIC ADAPTATION CAN STOP WEIGHT LOSS COMPLETELY
⁃ MISCONCEPTION 3: THE MORE METABOLIC ADAPTATION SOMEONE EXPERIENCES THE HIGHER THEIR LIKELIHOOD OF WEIGHT REGAIN
⁃ THE MOST EXTREME CASE STUDIES OF ADAPTATION
⁃ THE MINNESOTA STARVATION EXPERIMENT
⁃ THE BIGGEST LOSER STUDY
⁃ THE RACE ACROSS THE USA (ULTRA-ENDURANCE ADAPTATION)WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
Brandon’s Website: https://www.brandondacruzfit.com
Wed, 02 Jul 2025 - 1h 02min - 170 - FAT LOSS PHASE BLUEPRINT: HOW I COACH CLIENTS TO LOSE FAT, MAINTAIN MUSCLE & GET RESULTS THAT LAST | EP. 168
In this episode of the Chasing Clarity: Health & Fitness Podcast, I’m breaking down exactly how I coach Fat Loss Phases to help clients lose body fat, retain muscle, and maintain their results long after the deficit ends.
This is the next step in my Health-Centric Coaching Series and it’s all about approaching fat loss with intention, strategy, and sustainability.
Inside the episode, I cover:
⁃ WHY THE GOAL OF FAT LOSS ISN’T JUST WEIGHT LOSS BUT IMPROVING BODY COMPOSITION
⁃ HOW I STRUCTURE A FAT LOSS NUTRITION PLAN TO AVOID NUTRIENT DEFICIENCIES
⁃ THE IMPORTANCE OF PROTEIN FOR MUSCLE RETENTION, APPETITE REGULATION & THERMOGENESIS
⁃ WHY FIBER IS ESSENTIAL FOR SATIETY, METABOLIC HEALTH & LONG-TERM ADHERENCE
⁃ THE FOUNDATIONAL HABITS THAT MAKE FAT LOSS PHASES EASIER TO EXECUTE
⁃ HOW I COMBINE DIET & TRAINING TO DRIVE BETTER BODY COMPOSITION OUTCOMES
⁃ THE NON-NEGOTIABLE ROLE OF RESISTANCE TRAINING IN EVERY FAT LOSS PHASE
⁃ HOW I USE CARDIO STRATEGICALLY TO INCREASE ENERGY EXPENDITURE
⁃ WHY NEAT & STEP TRACKING ARE CRITICAL TOOLS TO OFFSET ADAPTATION & SUPPORT RESULTS
⁃ THE SYSTEMS & BEHAVIORS THAT HELP CLIENTS MAINTAIN RESULTS AFTER THE DIET ENDSIf you’ve struggled with past fat loss attempts, lost muscle while dieting, or found yourself rebounding once the cut ended, this episode will give you the framework to change that.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
Brandon’s Website: https://www.brandondacruzfit.com
Thu, 26 Jun 2025 - 35min - 169 - ALAN FLANAGAN & DANNY LENNON: SATURATED FAT, BLOOD LIPIDS & HEART DISEASE RISK: WHAT THE EVIDENCE REALLY SAYS | EP. 167
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.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.comThu, 19 Jun 2025 - 1h 21min - 168 - THE PRIMER PHASE: THE MISSING PIECE TO SUSTAINABLE FAT LOSS & PHYSIQUE PROGRESS | EP. 166
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 TRANSFORMATION
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.comThu, 12 Jun 2025 - 23min - 167 - FROM BURNOUT TO BALANCE: A COACHING JOURNEY BACK TO HEALTH & PHYSIQUE PROGRESS WITH IFBB PRO KARLEN CROUCH | EP. 165
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 CYCLE
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.comThu, 05 Jun 2025 - 56min - 166 - THE POWER OF NUTRITIONAL PERIODIZATION: A PHASIC APPROACH TO PHYSIQUE PROGRESS | EP. 164
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 BODY
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.comThu, 29 May 2025 - 23min - 165 - LYLE MCDONALD: CHALLENGING THE CONSTRAINED ENERGY MODEL — IS EXERCISE REALLY USELESS FOR BURNING CALORIES & LOSING FAT? | EP. 163
PODCAST TOPICS: THE CONSTRAINED MODEL OF ENERGY EXPENDITURE
INTRODUCTION TO THE CONSTRAINED MODEL
• Overview of Pontzer’s theory and Burn
• Why this model gained popularity
• Common misinterpretations of the model
CONSTRAINED 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 coaching
LIMITATIONS OF THE HADZA DATA
METABOLIC SCOPE & MAXIMUM SUSTAINABLE ENERGY EXPENDITURE
• What metabolic scope is and how it’s calculated
THE RESEARCH USED TO “SUPPORT” CONSTRAINED ENERGY CLAIMS
• Why these studies don’t prove that exercise is ineffective for weight loss
EXERCISE-ONLY STUDIES THAT SHOW SIGNIFICANT FAT LOSS
COMPONENTS 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 populations
PHYSIOLOGICAL 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 ineffective
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.comThu, 22 May 2025 - 2h 33min - 164 - MY HEALTH-CENTRIC COACHING MODEL: THE PRINCIPLES & FRAMEWORK BEHIND MY COACHING | EP. 162
A Health-Centric Coaching Model: Why a Healthy Body Is a Responsive Body
In 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 BODY
This 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 MANAGEMENT
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.comThu, 15 May 2025 - 31min - 163 - THE WHY BEHIND THE WORK: WHO I AM, WHY I COACH & THE CLIENTS I SERVE | EP. 161
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 COMMON
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.comThu, 08 May 2025 - 19min - 162 - MICROS MATTER TOO: THE PREVALENCE OF NUTRIENT INSUFFICIENCY & THE IMPORTANCE OF MICRONUTRIENTS WITH DR. CLIFF HARVEY | EP. 160
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.com
For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.comThu, 01 May 2025 - 1h 27min - 161 - METABOLIC RATE DIFFERENCES BETWEEN WOMEN & MEN- WHY WOMEN BURN FEWER CALORIES AT REST: SEX DIFFERENCES SERIES PART 3 | EP. 159
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 RMR
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.comThu, 24 Apr 2025 - 12min - 160 - STUBBORN BODY FAT DIFFERENCES BETWEEN MEN & WOMEN: SEX DIFFERENCES SERIES PART 2 | EP. 158
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 LOSS
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.comThu, 17 Apr 2025 - 23min - 159 - DIFFERENCES IN BODY FAT DISTRIBUTION, FAT LOSS, FAT STORAGE & FAT USE BETWEEN MEN & WOMEN: SEX DIFFERENCES SERIES PART 1 | EP. 157
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 PHASES
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/coachinginquiryBrandon’s Website: https://www.brandondacruzfit.com
Thu, 10 Apr 2025 - 27min - 158 - LYLE MCDONALD GLP-1 MASTERCLASS: A DEEP DIVE INTO ANTI-OBESITY DRUGS | EP. 156
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’S
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.comLink To Lyle’s New Book: https://www.amazon.com/dp/B0DT26F7HY
Thu, 03 Apr 2025 - 2h 59min - 157 - THE BENEFITS OF DROPPING BODY FAT | EP. 155
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 MORTALITY
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
Thu, 27 Mar 2025 - 14min - 156 - LYLE MCDONALD: FEMALE FAT LOSS | EP. 154
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 AVAILABILITY
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.comThu, 20 Mar 2025 - 2h 51min - 155 - ARE MOST PEOPLE OVERFAT OR UNDERMUSCLED? BREAKING DOWN THE FACTS ON THE HARMFUL EFFECTS OF CARRYING EXCESS BODY FAT | EP. 153
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 FAT
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.comThu, 13 Mar 2025 - 21min - 154 - DR. MARTIN REFALO: SEX DIFFERENCES IN MUSCLE GROWTH & TRAINING TO FAILURE VERSUS KEEPING REPS IN RESERVE | EP. 152
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 RESEARCH
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.comThu, 06 Mar 2025 - 1h 20min
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