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
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:
This 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
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
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
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
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:
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
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:
If 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
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
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
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