Chasing Clarity: Health & Fitness Podcast

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

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 HISTORYNIKKI’S PROFESSIONAL ENDEAVORSHigh performers often burn the candle at both ends not realizing that stress adds up across life domains.WHERE NIKKI WAS AT THE START OF COACHING (JANUARY 2023)Physique looked great externally but internally her health was compromised.Chronic under-eating (1200–1350 kcal/day) with high-output training.Showing signs of suppressed physiology, poor digestion, and hormonal dysfunction.WHAT NIKKI WAS EXPERIENCING WHEN WE STARTED WORKING TOGETHEROver 3 years without a menstrual cycle.Classic RED-S biofeedback: fatigue, hormone suppression, stress overload.Chronic under-fueling led to poor quality of life despite looking “fit.”HYPOTHALAMIC AMENORRHEA (HA)Causes: low energy availability + high stress suppressing hypothalamic signaling.Effects: reduced thyroid, elevated cortisol, reduced estrogen/progesterone.RELATIVE ENERGY DEFICIENCY & LOW ENERGY AVAILABILITY (LEA)Adaptable LEA: short-term, strategic, recoverable.Problematic LEA: chronic, damaging, with systemic consequences.Nikki had been in problematic LEA for years due to mismatch of intake/output.CONSEQUENCES OF RED-SHORMONAL: ↓ thyroid, estrogen, progesterone, testosterone, IGF-1, leptin; ↑ cortisol.METABOLIC: suppressed RMR, reduced MPS.BONE HEALTH: ↓ bone mineral density, ↑ fracture risk.GI: constipation, digestive distress.PERFORMANCE: ↓ strength, endurance, glycogen storage, recovery; ↑ injury risk.HEMATOLOGICAL: iron deficiency → worsened thyroid function.THE PRIMER PHASEFoundation-building stage where we focused on restoring physiology, habits, and metabolic health.Pulled back from high-intensity, exhaustive training.Focused on fueling, recovery, sleep, stress management.INTENTION OF THE PRIMER PHASEReverse chronic low energy availability.NUTRIENT TIMING & WITHIN-DAY ENERGY AVAILABILITYImportance of distribution, not just daily totals.Even fueling throughout the day → reduces stress, improves recovery, supports hormones.Avoid large gaps without eating & fasted high-intensity training.OUTCOMES OF THE PRIMER PHASEAfter 6 months: improved training performance, recovery, and body recomposition.Fueling at  >2000 kcal on training days at ~110 lbs.Biofeedback improved across the board.Proof that correcting EA + structured resistance training = muscle gain & better hormone function.LEAN BUILDING PHASESNext step after Primer: structured lean muscle gain phase RESTORED MENSTRUAL CYCLE after 3+ years.Focused on performance, fueling, and health markers.Out of 55 weeks, only 6 spent dieting; most time spent building.Mindset shift: from chasing leanness to fueling abundance.LESSONS & TAKEAWAYSNikki’s story is a powerful reminder that A HEALTHY BODY IS A RESPONSIVE BODY and when you prioritize physiology, the physiqueresults 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/coachinginquiryEmail: Bdacruzfitness@gmail.comBrandon’s Website: https://www.brandondacruzfit.com

Join Dr. Eric Helms, a senior research fellow and WNBF pro bodybuilder, as he dives into the nuances of intuitive versus informed eating. He uncovers why many in the fitness community struggle with truly eating intuitively. Eric also shares the latest insights on refeeds, revealing their psychological rather than physiological benefits. Most importantly, he emphasizes living the fitness lifestyle year-round for sustainable results, offering practical guidance backed by research to help you thrive in your fitness journey.

Learn how to build and maintain a lean body year-round by prioritizing muscle through resistance training. Discover the lesser-known importance of NEAT as a metabolism booster and how to incorporate cardio effectively for long-term results. Explore sustainable strategies that avoid extreme diets while allowing you to enjoy food. Uncover the concept of high energy flux, which helps you eat more without gaining weight. This podcast dives into practical tools and techniques for achieving a healthy physique.

Lyle McDonald, a renowned nutrition researcher and author specializing in body recomposition, shares invaluable insights on aggressive fat loss. He stresses the importance of progressive resistance training and high protein intake for muscle retention during caloric deficits. Discover practical tools for managing hunger and cravings, from food selection to innovative low-calorie snacks. Lyle debunks myths about aerobic exercise effectiveness and emphasizes a balanced approach to exercise and nutrition for sustainable results.

This conversation delves into practical nutrition strategies for achieving and maintaining a lean physique. It emphasizes the importance of calories, macros, and the power of protein for satiety and muscle retention. The discussion highlights how nutrient-dense foods can help manage hunger and enhance overall health, while cautioning against processed options. Listeners learn about the benefits of fiber and energy density in their diets, making it clear that a balanced, quality-focused approach is key to lasting results and sustainable living.

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 PSMFWHAT INSPIRED LYLE MCDONALD TO WRITE THE RAPID FAT LOSS HANDBOOK?HOW RFL IMPROVES UPON THE CLASSIC PSMF MODELWHY PROTEIN NEEDS TO SCALE UP DURING A CALORIE DEFICITHOW A DEFICIT IMPACTS MUSCLE PROTEIN BALANCE (MPS VS. MPB)HOW TO SET PROTEIN INTAKE ON RFL BASED ON BODY FAT % & ACTIVITY LEVELESSENTIAL FATTY ACIDS ON RFL- WHY EPA & DHA ARE NON-NEGOTIABLEFOOD SOURCES VS SUPPLEMENTATION FOR OMEGA-3S DURING RAPID FAT LOSSWHY VEGETABLES MATTER ON RFLWHOLE FOODS VS LIQUID DIETS IN RAPID FAT LOSS PROTOCOLSHOW TO SCALE THE DEFICIT SIZE BASED ON BODY FAT PERCENTAGE & ACTIVITYWHO 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/coachinginquiryEmail: Bdacruzfitness@gmail.comBrandon’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 FEARWHERE 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

Lyle McDonald, a renowned author and expert in nutrition and metabolism, discusses the often-overlooked phase of fat loss maintenance. He emphasizes the distinction between weight loss and fat loss maintenance, highlighting the psychological and physiological challenges involved. Lyle shares his personal rules for staying lean, including daily weigh-ins and proactive strategies to prevent weight regain. The conversation also covers the importance of diet breaks and the necessity of building sustainable habits for long-term success in maintaining results.