Chasing Clarity: Health & Fitness Podcast

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 COVER️HOW 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 TRENDS️WHY 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 POINTSIf 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/coachinginquiry⁠Email: ⁠Bdacruzfitness@gmail.com⁠Brandon’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 COVER️WHY 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 GOODIf 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/coachinginquiry⁠Email: ⁠Bdacruzfitness@gmail.com⁠Brandon’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/coachinginquiry⁠Email: ⁠Bdacruzfitness@gmail.com⁠Brandon’s Website: ⁠https://www.brandondacruzfit.com⁠

Fat loss for women over 40 can feel daunting due to common myths surrounding menopause and hormones. However, the podcast reveals that the body is not broken, and weight loss is still achievable with the right strategies. It highlights the impact of lifestyle habits over hormonal changes and discusses how resistance training, proper nutrition, and consistent daily movement can drive results. The hosts encourage reframing goals towards health and strength rather than just focusing on the scale, proving that lasting change is possible.

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 METABOLISM️WHAT THE LATEST RESEARCH SHOWS ABOUT RESTING METABOLIC RATE IN MIDLIFE️WHY AGE NOT MENOPAUSAL STATUS IS LINKED TO LOWER METABOLIC RATE️WHY FAT LOSS FEELS HARDER DURING PERIMENOPAUSE️IS FAT GAIN INEVITABLE DURING MENOPAUSE️ WHAT THE SWAN STUDY REALLY TELLS US ABOUT BODY COMP IN MIDLIFE️THE 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 COMPOSITIONIf 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.comFor Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon’s Website: https://www.brandondacruzfit.com

Lyle McDonald, a renowned nutrition researcher, joins the discussion to debunk prevalent myths surrounding women's health and weight loss. He addresses why women are uniquely targeted by misinformation, particularly regarding calories and fat loss. Lyle clarifies that hormonal changes during menopause do not inherently prevent weight loss. Instead, he emphasizes the importance of accurate tracking and understanding energy balance. Listeners gain insight into physiological differences between genders and practical advice for overcoming common dieting hurdles.

The holiday season doesn’t have to derail your health goals. Discover why most weight gain occurs from November to January. Learn to treat each holiday as a single event instead of a six-week season. Effective pre-loading strategies can help manage hunger and prevent overeating. By planning celebrations in advance and bringing nutrient-dense dishes, you can enjoy the festivities while staying on track. Embrace a balanced mindset to navigate holiday challenges and achieve long-term success!

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.

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 DEFINITIONHOMEOSTATIC VS HEDONIC HUNGERDIETING REALITY: HUNGER IS A PART OF THE PROCESSNUTRITIONAL FACTORS FOR MANAGING HUNGER & MAKING FAT LOSS FEEL EASIERSMART NUTRITION CHOICES THAT MAKE FAT LOSS EASIERENERGY DENSITY: EAT MORE FOOD FOR FEWER CALORIESMANAGING THE CALORIE BUDGET THROUGH ENERGY DENSITYSATIETY INDEX: FOODS THAT KEEP YOU FULL LONGERMAXIMIZING SATIETY PER CALORIE USING THE SATIETY INDEXLOWER PALATABILITY TO LOWER INTAKETHE ROLE FOOD PROCESSING PLAYS IN FAT LOSSWHERE 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

Dr. Mikki Williden, a nutrition expert with a PhD in public health, dives into the often neglected challenge of fat loss maintenance. She reveals why maintaining results can be tougher than losing weight, addressing physiological and psychological barriers. The conversation highlights the pitfalls of focusing solely on scale weight, advocating for body composition maintenance instead. Dr. Williden emphasizes the importance of habit formation, activity levels, and lifestyle factors like sleep and stress for sustainable success. Mindset shifts are presented as key strategies for long-term adherence.