Chasing Clarity: Health & Fitness Podcast

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.

Lyle McDonald, a renowned nutrition and physique expert, returns to discuss his updated Rapid Fat Loss framework. He examines the balance of high protein intake and resistance training crucial for fat loss while preserving muscle. Lyle introduces the concept of the Relaxed RFL, explaining how small calorie allowances enhance adherence. He also covers the significance of maintenance days for psychological resets and moderation, as well as practical strategies for implementing these diets sustainably. His insights offer an engaging roadmap for effective, healthy fat loss.

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:WHAT IS APPETITE?WHAT IS LEPTIN & WHAT ROLE DOES IT PLAY IN APPETITE REGULATION?WHAT IS LEPTIN RESISTANCE & HOW DOES IT IMPACT HUNGER SIGNALS?WHAT STRATEGIES IMPROVE LEPTIN SENSITIVITY?WHAT IS INSULIN & HOW DOES IT AFFECT APPETITE & SATIETY?HOW INSULIN SUPPRESSES HUNGER WHAT IS GHRELIN & HOW DOES IT INFLUENCE HUNGER & FOOD-SEEKING BEHAVIOR?WHAT IS CORTISOL & HOW DOES STRESS IMPACT APPETITE REGULATION?HOW DO PROTEIN & AMINO ACIDS IMPACT APPETITE?CLINICAL RESEARCH ON HIGH-PROTEIN DIETS & SATIETYHOW DO GLUCOSE & CARBOHYDRATES IMPACT APPETITE?WHY INSULIN-SPIKING, HIGH-CARB MEALS ARE OFTEN MORE SATIATING THAN HIGH-FAT MEALSWHAT EFFECT DO DIETARY FATS HAVE ON APPETITE & HUNGER?WHY DIETARY FAT IS THE LEAST SATIATING MACRONUTRIENT PER CALORIEWHAT ARE HYPER-PALATABLE FOODS & HOW DO THEY OVERRIDE SATIETY SIGNALS?WHAT THE RESEARCH SHOWS ABOUT ULTRA-PROCESSED FOODS & CALORIE INTAKEThis 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/coachinginquiryEmail: Bdacruzfitness@gmail.comBrandon’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 ADHERENCE️MISTAKE #2: MISESTIMATING CALORIE INTAKE & THINKING YOU’RE IN A LARGER DEFICIT THAN YOU ARE️MISTAKE #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 Spots️MISTAKE #4: CHASING WEIGHT LOSS ON THE SCALE RATHER THAN FOCUSING ON FAT LOSS & MUSCLE PRESERVATION️MISTAKE #5: OVERESTIMATING CALORIES BURNED THROUGH EXERCISE️MISTAKE #6: NOT TRACKING STEPS & NOT ACCOUNTING FOR DROPS IN NEAT  • Why Step Tracking Matters  • NEAT, Appetite!& Energy Balance  • Practical Coaching Strategy️FATAL FAT LOSS MISTAKES THAT ALSO HINDER PROGRESS  • Poor Sleep & Recovery  • Chronic Stress & Emotional Eating  • Ignoring Micronutrient Intake  • Taking in Too Many Liquid CaloriesThis 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/coachinginquiryEmail: Bdacruzfitness@gmail.comBrandon’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 LEANAt the start of a Fat Loss Phase, calories are high, diet fatigue is low, and motivation is at its peak. Clients are also carrying more body fat at this stage, so there’s a larger energy reserve to pull from. Seeing faster results early on builds momentum and motivation. WHY YOUR RATE OF LOSS SHOULD SLOW DOWN THE LEANER YOU GET Higher risk of muscle loss as body fat gets lowerGreater metabolic adaptation when very leanTraining performance & recovery become harder to maintainWHY INCREASING PROTEIN INTAKE DURING A DEFICIT CAN BE BENEFICIALHelps preserve lean muscle mass when energy intake is low.Supports higher satiety & appetite control compared to carbs or fats.Provides an “insurance policy” against lean tissue loss in very lean athletes.EVIDENCE THAT A DEFICIT REDUCES MPSDecreases muscle protein synthesis (MPS)Increases muscle protein breakdown (MPB)Increases protein oxidationERIC’S NEW META-REGRESSION ON PROTEIN INTAKE DURING A DEFICIT HUNGER MANAGEMENT STRATEGIESAcceptance based approach Lean into low-energy-density foodsStart meals with a salad or soup preloadLook for harder-texture, solid food sources over liquidsEat slowly and mindfullyWhether 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/coachinginquiryEmail: Bdacruzfitness@gmail.comBrandon’s Website: https://www.brandondacruzfit.com