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.com
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 COMP️
HOW 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
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
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
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
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
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
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
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 & JANUARY
HOW 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
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 & FEMALES
TYPICAL 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/coachinginquiry
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
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
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
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:
This 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
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
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
WHY YOUR RATE OF LOSS SHOULD SLOW DOWN THE LEANER YOU GET
WHY INCREASING PROTEIN INTAKE DURING A DEFICIT CAN BE BENEFICIAL
EVIDENCE THAT A DEFICIT REDUCES MPS
ERIC’S NEW META-REGRESSION ON PROTEIN INTAKE DURING A DEFICIT
HUNGER MANAGEMENT STRATEGIES
Whether 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
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
WHERE NIKKI WAS AT THE START OF COACHING (JANUARY 2023)
WHAT NIKKI WAS EXPERIENCING WHEN WE STARTED WORKING TOGETHER
HYPOTHALAMIC AMENORRHEA (HA)
RELATIVE ENERGY DEFICIENCY & LOW ENERGY AVAILABILITY (LEA)
CONSEQUENCES OF RED-S
THE PRIMER PHASE
INTENTION OF THE PRIMER PHASE
NUTRIENT TIMING & WITHIN-DAY ENERGY AVAILABILITY
OUTCOMES OF THE PRIMER PHASE
LEAN BUILDING PHASES
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
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
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
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