Chasing Clarity: Health & Fitness Podcast

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/coachinginquiryEmail: Bdacruzfitness@gmail.comBrandon’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/coachinginquiryEmail: Bdacruzfitness@gmail.comBrandon’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/coachinginquiryEmail: Bdacruzfitness@gmail.comBrandon’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/coachinginquiryEmail: Bdacruzfitness@gmail.comBrandon’s Website: https://www.brandondacruzfit.com

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/coachinginquiryEmail: Bdacruzfitness@gmail.comBrandon’s Website: https://www.brandondacruzfit.com

Alan Flanagan, a PhD researcher specializing in chrononutrition, and Danny Lennon, host of Sigma Nutrition Radio, delve into the controversial topic of saturated fat. They highlight the importance of metabolic ward studies in understanding fat's effects on blood lipids. The pair scrutinize the often-misinterpreted Seven Countries Study and its implications for heart disease. With practical advice, they discuss effective dietary strategies and debunk common myths surrounding saturated fat, offering listeners a clearer picture of nutrition science.

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 TRANSFORMATIONWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon’s Website: https://www.brandondacruzfit.com

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 CYCLEWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon’s Website: https://www.brandondacruzfit.com

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 BODYWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon’s Website: https://www.brandondacruzfit.com

In this discussion, Lyle McDonald, a nutrition expert, dives into the constrained model of energy expenditure, challenging its assumptions about exercise and weight loss. He critiques misconceptions surrounding popular studies and outlines the limitations of the Hadza data. McDonald emphasizes that exercise is still vital for fat loss and overall health, despite claims of it being ineffective. He advocates for a balanced approach to both diet and physical activity, urging listeners to reject the notion that movement doesn't matter in the calorie-burning equation.