Chasing Clarity: Health & Fitness Podcast

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

Discover the transformative concept of High Energy Flux, a method that promotes eating more while moving more for sustainable fat loss. Learn how this approach contrasts with traditional low-calorie diets and why it leads to better metabolic health. Explore fascinating insights from the Amish community, whose active lifestyle keeps them lean, and hear about the significant improvements in energy levels, mood, and sleep quality linked to increased movement. This strategy could be the key to maintaining a healthier, leaner physique without sacrificing enjoyment.

Dr. Eric Trexler, a researcher and science communicator, dives into the fascinating world of metabolic adaptation. He dispels common myths about metabolism, such as the idea that a slow metabolism hinders fat loss. Trexler explains how our bodies adjust calories, hormones, and hunger during weight loss phases. He shares extreme case studies like the Minnesota starvation experiment and discusses how these insights can be applied to everyday weight loss journeys. This lively conversation is packed with practical advice for anyone facing weight management challenges.

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

Explore the concept of nutritional periodization and its scientific backing. Discover why aligning nutrition with training phases enhances physique transformation. Learn how to design specific goal-oriented phases for long-term results. Uncover the risks of staying too long in one phase, like fat loss, and strategies for transition. Delve into methods such as refeeding and metabolic restoration to maximize responsiveness and prevent rebound weight gain. Elevate your fitness journey by making your body more resilient and results-driven!

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