Chasing Clarity: Health & Fitness Podcast

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.

A Health-Centric Coaching Model: Why a Healthy Body Is a Responsive BodyIn this solo episode, I’m pulling back the curtain on the exact coaching model I use to help clients look, feel and perform at their best not just temporarily, but for the long haul.After 15+ years in the fitness industry, I’ve come to one undeniable truth:A HEALTHY BODY IS A RESPONSIVE BODYThis episode breaks down the seven high-priority principles I use to build transformations that actually last from optimizing internal health and metabolism to designing periodized training and nutrition plans that align with your goals, lifestyle and physiology.If you’ve been spinning your wheels or feel like your body isn’t responding the way it should, this one’s for you.TOPICS:⁃ WHY HEALTH IS THE FOUNDATION FOR BODY COMPOSITION CHANGE- WHY A HEALTHY BODY IS A RESPONSIVE BODY⁃ THE FRAMEWORK BEHIND MY HEALTH CENTRIC COACHING MODEL⁃ MY HIGH PRIORITY PRINCIPLES FOR HEALTH & BODY COMPOSITION CHANGE⁃ BUILDING OUT A NUTRIENT DENSE DIET⁃ USING NUTRITIONAL PERIODIZATION & GOAL SPECIFIC PHASES TO HELP CLIENTS MAXIMIZE THEIR BODY COMPOSITION OVER TIME IN A WAY THEY CAN MAINTAIN THE RESULTS THEY ACHIEVE⁃ PRIMING THE BODY TO RESPOND BETTER WITH A PRIMER PHASE⁃ IMPROVING METABOLIC HEALTH, METABOLIC FLEXIBILITY & INSULIN SENSITIVITY⁃ PROGRESSIVE RESISTANCE TRAINING⁃ ENCOURAGING A HIGH ENERGY FLUX LIFESTYLE⁃ SLEEP OPTIMIZATION & STRESS MANAGEMENTWHERE 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 solo episode, Brandon DaCruz, accredited nutritionist and online physique coach pulls back the curtain and walks you through the personal journey, career path and coaching philosophy that have shaped his work over the past 15+ years in the fitness industry.You’ll hear the story behind how Brandon went from under-fueling as a young athlete to becoming a nationally published fitness model, corporate sports nutrition executive and high-level coach who’s helped over 1,100 clients improve their physiques, performance, and overall health.Brandon shares why he left the security of a successful corporate career to coach full-time, the type of clients he works best with and what truly drives his passion for helping others. This episode is more than a bio, it’s a window into the deeper mission behind his coaching: using evidence-informed, health-centric methods to transform not just bodies, but lives.If you’re someone who values longevity, sustainability, and individualized attention in your health and fitness journey, this episode will give you a clear view of what Brandon’s coaching is all about.TOPICS:⁃ WHO I AM/REINTRODUCING MYSELF⁃ MY PERSONAL JOURNEY INTO FITNESS & COACHING⁃ MY EVOLUTION FROM PERSONAL TRAINER TO SUPPLEMENT INDUSTRY EXECUTIVE TO FULL-TIME COACH⁃ WHY I CHOSE TO LEAVE CORPORATE AMERICA TO PURSUE COACHING FULL-TIME⁃ THE SACRIFICES, DISCIPLINE & WORK ETHIC BEHIND BUILDING A COACHING BUSINESS⁃ THE WHY BEHIND MY DESIRE TO HELP OTHERS⁃ MY MISSION IN COACHING⁃ WHY PHYSIQUE GOALS ARE BEST ACHIEVED THROUGH HEALTH-FIRST STRATEGIES⁃ THE WIDE RANGE OF CLIENTS I WORK WITH & WHAT THEY ALL HAVE IN COMMONWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon’s Website: https://www.brandondacruzfit.com

TOPICS:⁃ DEFINING NUTRIENT INSUFFICIENCY⁃ WHAT DO WE ACTUALLY MEAN BY NUTRIENT INSUFFICIENCY & HOW IS IT DIFFERENT FROM FULL-BLOWN DEFICIENCY?⁃ WHY ARE WE SEEING SUCH WIDESPREAD INADEQUACY IN ESSENTIAL VITAMINS & MINERALS EVEN AMONG ACTIVE INDIVIDUALS?⁃ WHAT ARE SOME OF THE TOP MICRONUTRIENTS ATHLETES TEND TO FALL SHORT ON & WHY?⁃ LIFESTYLE FACTORS THAT WORSEN THESE NUTRIENT INSUFFICIENCIES⁃ WHAT IS THE IMPACT OF POOR SLEEP ON DIET QUALITY & THE NUTRIENT DENSITY OF THE DIET?⁃ WHAT ROLE DOES STRESS PLAY IN MICRONUTRIENT STATUS?WHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon’s Website: https://www.brandondacruzfit.com

TOPICS:⁃ WHAT IS RESTING METABOLIC RATE (RMR)?⁃ SCIENTIFIC RESEARCH ON SEX-BASED DIFFERENCES IN RMR⁃ WHY MEN BURN MORE CALORIES AT REST⁃ DEBUNKING THE “FEMININE METABOLISM” MYTH⁃ THE ROLE OF LEAN MASS IN INFLUENCING RMR⁃ HOW TO PRACTICALLY INFLUENCE YOUR RMRWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon’s Website: https://www.brandondacruzfit.com

Discover how stubborn body fat varies between men and women due to biological factors. Learn why certain areas are harder to lose fat from, with insights into alpha and beta adrenergic receptors’ roles in fat breakdown. Explore the science behind catecholamines and their effects on fat loss. Understand how hormonal differences influence fat storage, and see how blood flow impacts lipolysis. This deep dive into the mechanisms of stubborn fat will change how you think about body composition!

TOPICS:⁃ INTRO TO A NEW PODCAST SERIES⁃ THE DIFFERENT TYPES OF FAT WE CARRY⁃ SEX DIFFERENCES IN BODY FAT DISTRIBUTION⁃ SEX DIFFERENCES IN FAT STORAGE & FAT GAIN⁃ SEX DIFFERENCES IN POST-MEAL FAT STORAGE⁃ DIFFERENCES BETWEEN MALES & FEMALES IN TERMS OF HOW THEY BURN FAT & RESTORE EXCESS FATTY ACIDS INTO FAT CELLS⁃ SEX DIFFERENCES IN FAT USE DURING EXERCISE⁃ SEX DIFFERENCES IN FAT GAIN, FAT LOSS & POST-DIET FAT REGAIN⁃ WHY YOU NEED TO STOP DRASTIC WEIGHT CYCLING & INSTEAD FOCUS ON LOSING FAT & THEN MAINTAINING IT⁃ WHY LOSING LEAN MASS DURING A DIET PREDISPOSES YOU REBOUNDING AFTER A DIET⁃ WHAT TO DO AFTER YOU FINISH A FAT LOSS PHASE⁃ METABOLIC RESTORATION PHASESWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon’s Website: https://www.brandondacruzfit.com

In this engaging discussion, Lyle McDonald, an expert in nutrition and metabolic adaptation, delves into the mechanisms of GLP-1 and GIP in weight loss. He explains cutting-edge anti-obesity medications, including semaglutide and tirzepatide, and how they affect different genders. Lyle shares common mistakes users make and strategies to optimize results while managing side effects. The conversation unveils the complexities behind obesity treatment, emphasizing that it’s not just about willpower, but understanding metabolic responses and dietary habits.

Discover the transformative power of dropping body fat and how even modest weight loss can lead to impressive health benefits. Learn about the magic of shedding just 5-10% of your body weight, from enhanced insulin sensitivity to improved blood sugar control. Find out how weight loss can positively affect cholesterol levels, blood pressure, and even reduce arthritis symptoms. Plus, explore the striking connection between weight loss and a decreased risk of type 2 diabetes. Little changes can lead to big results!

Lyle McDonald, a pioneering fitness author, delves into the intricacies of female fat loss. He shares insights on the common mistakes women make and the physiological differences that complicate their weight loss journeys. The discussion covers why women often lose weight more slowly than men and the risks of low-calorie dieting. Lyle emphasizes the importance of tailored approaches that address hormonal influences and energy availability. He challenges societal norms around body image and encourages women to focus on strength training and overall well-being.