Chasing Clarity: Health & Fitness Podcast 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
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Nov 12, 2025 Dr. Eric Helms, a coach, researcher, and natural bodybuilder, discusses the untold truth behind achieving stage-level leanness. He highlights the serious physiological costs and trade-offs many overlook, like metabolic adaptations and low energy availability. Eric explains typical body fat ranges for competitors and emphasizes the importance of proper prep strategies to maintain health. They also dive into the crucial role of protein and resistance training during diets, debunking myths about calorie restrictions and recovery methods.
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Stage Shredded Is Usually Temporary
- Stage-ready physiques are a temporary result of extreme dieting and not a realistic year-round goal for most people.
- Brandon DeCruz and Eric Helms emphasize informed consent about the trade-offs before pursuing stage condition.
What 'Stage Shredded' Really Means
- Essential body fat ranges roughly sit at 3–5% for men and 8–12% for women, producing very similar visible outcomes.
- Reaching those levels often requires pushing physiology past individual lower intervention points, which is challenging.
Why The Body Pushes Back During Prep
- Multiple overlapping systems (metabolic adaptation, RED-S, constrained energy model) defend body fat and reduce energy expenditure during prep.
- These systems persist even at maintenance and explain why recovery takes time.
