Chasing Clarity: Health & Fitness Podcast

Епизоди

• ERIC HELMS: TRAINING IN A DEFICIT: WHAT THE RESEARCH ACTUALLY SAYS ABOUT VOLUME, MUSCLE LOSS & FAT LOSS PHASE PROGRAMMING | EP. 222 15.06.2026 1ч 56мин

  How you train during a Fat Loss Phase determines whether you finish the diet leaner and more defined or just smaller and softer. But the conversation around how to actually train during a deficit has become one of the most polarized debates in the evidence-based fitness space.One camp says you should proactively reduce training volume the moment you enter a deficit because recovery is compromised and you need to focus on the minimum stimulus required to maintain muscle. Another camp says you should increase training volume to offset the catabolic environment of a deficit and use training as an additional energy expenditure tool. In this episode, I sit down with Dr. Eric Helms to break this debate down piece by piece. We interrogate the research each camp leans on, talk about where it holds up and where it falls apart when applied to intermediate to advanced trainees. HERE’S WHAT WE COVER:THE TWO CAMPS DOMINATING THE TRAINING IN A DEFICIT CONVERSATIONWHY THE TRAIN LESS POSITION HAS LEGITIMATE PHYSIOLOGY BEHIND IT BUT GETS MISAPPLIEDTHE BICKEL 2011 PAPER AND WHY IT GETS PULLED INTO THIS DEBATE INCORRECTLYWHY MAINTENANCE TRAINING IN ENERGY BALANCE IS NOT THE SAME AS MAINTENANCE TRAINING IN A DEFICITTHE TRAIN MORE CAMP’S CASE AND WHERE THE LOGIC BREAKS DOWNTHE ROTH 2022 SYSTEMATIC REVIEW AND WHAT IT ACTUALLY SHOWSWHY THE THRESHOLD TO MAINTAIN MUSCLE MAY GO UP AS WE BECOME MORE ADVANCED HOW ERIC’S 2023 AND 2025 PREPS SHAPED HIS THINKING ON TRAINING DURING CONTEST PREPTHE COACHING FRAMEWORK FOR ADJUSTING TRAINING REACTIVELY RATHER THAN PROACTIVELY DURING A CUTIf you’ve ever cut volume the moment you entered a deficit because you assumed your body couldn’t handle the load, if you’ve ever cranked up training volume in a cut to try to drive more output, or if you’ve finished a Fat Loss Phase feeling smaller but not leaner and wondered what your training should have actually looked like, this episode will give you the framework to approach your next cut with clarity rather than guesswork.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.comMy Reading Recommendations:THE MUSCLE & STRENGTH PYRAMIDShttps://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
• HOW TO TRAIN DURING A FAT LOSS PHASE TO LOSE FAT WITHOUT LOSING MUSCLE | FAT LOSS SERIES PART 2 | EP. 221 10.06.2026 42мин

  Most people think fat loss is just about eating less.And while your diet determines whether or not you lose weight, your training determines what that weight loss actually looks like from a physique standpoint.Are you losing body fat while maintaining muscle and building a leaner, stronger, more defined physique?Or are you just becoming a smaller, scrawnier version of yourself?That distinction comes down to how you train through the diet, and most dieters get it wrong.In Part 1 of this Fat Loss Series, I broke down the nutrition side of the fat loss process and how to create a calorie deficit without creating a nutrient deficit. In this episode, we shift into the training side and break down why resistance training is non-negotiable during a deficit, what it actually protects, how to structure it for muscle preservation, and the common training mistakes that derail dieters who feel like they’re doing everything right.HERE’S WHAT WE COVER:WHY YOUR DIET DETERMINES WEIGHT LOSS BUT YOUR TRAINING DETERMINES YOUR PHYSIQUEWHY MUSCLE MASS IS THE FOUNDATION OF A BETTER LOOKING, BETTER PERFORMING PHYSIQUETHE METABOLIC, HORMONAL & APPETITE CONSEQUENCES OF LOSING MUSCLE DURING A DIETWHY HYPERPHAGIA & BODY FAT OVERSHOOTING DERAIL POST-DIET MAINTENANCETHE RESEARCH BACKING RESISTANCE TRAINING AS THE MOST EFFECTIVE FORM OF EXERCISE DURING A DEFICITPROGRESSIVE OVERLOAD AS THE FOUNDATION OF EFFECTIVE FAT LOSS TRAININGTHE DOUBLE PROGRESSION MODEL AND HOW TO USE IT IN A DEFICITHOW TO MANAGE TRAINING VOLUME, INTENSITY & EFFORT THROUGH A CUTTHE NUANCE OF PROGRESSION AND PERFORMANCE CHANGES AS YOU GET LEANERPROACTIVE VS REACTIVE PROGRAMMING DURING A FAT LOSS PHASETHE FOUR TRAINING MISTAKES THAT QUIETLY SABOTAGE FAT LOSS PHASESWHY TURNING LIFTING INTO CARDIO BACKFIRESTHE HIDDEN COST OF OVER-RELYING ON HIIT DURING A DEFICITWHY PROGRAM HOPPING REMOVES PROGRESSIVE OVERLOAD FROM THE EQUATIONTHE MINDSET SHIFT THAT SEPARATES DIETERS WHO PRESERVE MUSCLE FROM THOSE WHO DON’TIf you’ve ever finished a Fat Loss Phase feeling smaller but not better, or felt like your physique didn’t look the way you expected after weeks of effort, this episode will give you the framework to approach your next cut the right way.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.comMy Reading Recommendations:THE MUSCLE & STRENGTH PYRAMIDShttps://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
• LYLE MCDONALD: FITNESS MYTHS FOR WOMEN (PART 2) — DOES FASTED CARDIO WRECK YOUR HORMONES? THE TRUTH ABOUT CORTISOL, ZONE 2 TRAINING, FAT LOSS & BIRTH CONTROL | EP. 03.06.2026 1ч 27мин

  There is no shortage of advice when it comes to cardio, fat loss, and hormones.And when it comes to women…this is where a lot of the misinformation becomes the most convincing.You’ll hear things like:Fasted cardio wrecks your hormones.Zone 2 cardio doesn’t work for women.Birth control is killing your progress in the gym.And the reason these claims spread so quickly is because they sound scientific.They reference cortisol.They reference metabolism.They reference sex-specific physiology.But when you actually break them down…Most of these claims are built on misinterpreted data, poor extrapolation, or conclusions drawn from research that doesn’t apply to real-world training.In Part 2 of this series, I’m joined once again by Lyle McDonald to break down some of the most common physiology-based myths targeted at women.We unpack what the research actually shows when it comes to fat loss, training adaptations, and hormonal responses and more importantly, how to apply that in a practical coaching context.Because at the end of the day, your results are not dictated by fear-based narratives.They’re dictated by your habits, your consistency, and your ability to apply the fundamentals correctly.HERE IS WHAT WE COVER:DOES FASTED CARDIO ACTUALLY CAUSE MUSCLE LOSS IN WOMEN?HOW CORTISOL RESPONSES SHOULD BE INTERPRETED IN TRAININGIS ZONE 2 CARDIO INEFFECTIVE FOR WOMEN?WHY LOW-INTENSITY CARDIO IS ONE OF THE MOST SUSTAINABLE FAT LOSS TOOLSHOW HIGH-INTENSITY CARDIO CAN INTERFERE WITH RECOVERY & PERFORMANCEDO ORAL CONTRACEPTIVES IMPACT MUSCLE GROWTH & STRENGTH?If you haven’t listened to Part 1 yet, make sure to go back and check it out — where we break down resistance training myths around load, rest periods, and programming.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/coachinginquiry
• FAT LOSS PHASE MASTERCLASS: THE NUTRITION STRATEGY TO LOSE FAT & MAINTAIN MUSCLE | FAT LOSS SERIES PART 1 | EP. 219 27.05.2026 53мин

  Fat loss isn’t just about eating less and watching the scale drop.If your goal is to build a lean, strong, defined physique, your approach has to go far beyond just creating a calorie deficit. It has to be more strategic, more structured and more sustainable than what most dieters default to.Because most people who diet end up disappointed with the result. They hit their goal weight but they don’t look the way they expected. They don’t look leaner in the way they envisioned. They don’t look more defined. They just look like a smaller, scrawnier version of where they started.That’s not a fat loss outcome. That’s a weight loss outcome. And those are two very different things.This is part one of my Fat Loss Series, where I’m breaking down every major component of the fat loss process across multiple episodes. In this episode, I cover the nutrition strategy I use to help my clients lose body fat, preserve their lean muscle mass and build a leaner, more defined physique that they can actually sustain after the diet ends.HERE’S WHAT WE COVER:WHY THE GOAL OF A FAT LOSS PHASE IS BODY COMPOSITION CHANGE, NOT JUST WEIGHT LOSSTHE PHYSIOLOGICAL REALITY OF A CALORIE DEFICITWHY MUSCLE IS METABOLICALLY ACTIVE TISSUE & WHAT IT DOES FOR YOUR PHYSIQUETHE HYPERPHAGIA MECHANISM & HOW MUSCLE LOSS DRIVES POST-DIET REBOUNDHOW TO CREATE A CALORIE DEFICIT WITHOUT CREATING A NUTRIENT DEFICITTHE NUTRITION HIERARCHY: CALORIES, MACROS & MICRONUTRIENTSWHY ADHERENCE IS THE BOTTLENECK FOR MOST DIETERSWHY PROTEIN IS THE SINGLE MOST IMPORTANT DIETARY LEVER DURING A FAT LOSS PHASEHOW PROTEIN SUPPORTS MUSCLE RETENTION, INCREASES TEF & DRIVES SATIETYWHY FIBER IS THE MOST OVERLOOKED VARIABLE IN FAT LOSS SUCCESSHOW FIBER REGULATES APPETITE, STABILIZES BLOOD SUGAR & SUPPORTS METABOLIC HEALTHHOW TO STRUCTURE CARBOHYDRATES AS A PERFORMANCE LEVER, NOT THE ENEMY OF FAT LOSSTHE PROBLEM WITH PUSHING DIETARY FAT TOO HIGH DURING A DEFICITWHY TRACKING, MEAL PLANS & MEAL PREP ARE THE THREE HABITS THAT DRIVE EXECUTIONHOW TO BUILD SYSTEMS THAT MAKE CONSISTENCY THE DEFAULT, NOT THE EXCEPTIONIf you’ve been spinning your wheels with fat loss, struggled to maintain your results after a diet, or felt like your physique didn’t look the way you expected after weeks of effort, this episode will give you the framework to approach your next fat loss phase the right way.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.comMy Reading Recommendations: THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
• LYLE MCDONALD: TRAINING MYTHS FOR WOMEN — DO FEMALES NEED TO LIFT IN THE 3-5 REP RANGE TO BUILD MUSCLE? THE TRUTH ABOUT LIFTING HEAVY, REST TIMES, EXERCISE VARIETY & MUSCLE GROWTH | EP. 219 20.05.2026 1ч 34мин

  There is no shortage of training advice in the fitness industry.But when it comes to women, a lot of that advice is not just inaccurate, it’s completely misleading.Women are constantly being told they need to train differently.That they need to lift heavier or muscle growth won’t happen.That shorter rest periods are better.That they need to constantly switch workouts to keep progressing.And the problem is…Most of this sounds scientific.It references hormones.It references physiology.It references research.But when you actually break it down — much of it is built on misapplied data, oversimplified concepts, and in many cases, straight up misinformation.In this episode of the Chasing Clarity Health & Fitness Podcast, I’m joined once again by Lyle McDonald to break down some of the most common training myths targeted at women.We unpack what the research actually says about muscle growth, strength development, and programming and more importantly, how to apply it in a real-world coaching context.Because at the end of the day, the fundamentals of training don’t change based on fear-based marketing or social media narratives.They come down to principles.And once you understand those principles, you can train with clarity and confidence.HERE IS WHAT WE COVER:MYTH 1: WOMEN SHOULD LIFT IN THE 3-5 REP RANGE TO MAXIMIZE MUSCLE GROWTH WHY LOW-LOAD TRAINING STILL BUILDS MUSCLE EVEN AS WOMEN AGEHOW MOTOR UNIT RECRUITMENT ACTUALLY WORKS WITH HEAVY VS LIGHT LOADSMYTH 2: WOMEN GAIN MORE STRENGTH WITH SHORTER REST PERIODSWHY SHORT REST PERIODS CAN HURT YOUR PROGRESS, NOT HELP ITHOW REST INTERVALS IMPACT TRAINING VOLUME & HYPERTROPHYMYTH 3: YOU SHOULD SWITCH YOUR WORKOUTS & EXERCISES EVERY 4 WEEKS TO GAIN MUSCLE & STRENGTH QUICKER THE TRUTH ABOUT SWITCHING WORKOUTS EVERY 4 WEEKSWHERE 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/coachinginquiry
• WHY MOST DIETS FAIL, THE DRAWBACKS OF SWITCHING YOUR TRAINING PROGRAM TOO OFTEN & DOES CARDIO KILL MUSCLE GAIN | COACHING Q&A WITH JEFF HOEHN 18.05.2026 1ч 44мин

  In this month’s Q&A episode of the Chasing Clarity Health & Fitness Podcast, I’m joined once again by Jeff Hoehn for Episode 4 of our monthly series.Each month, we answer your questions and break down the strategies that actually move the needle when it comes to improving your physique, your performance, and your overall health.This episode is focused on the principles that separate trainees who see real change from those who train hard for years and never look any different.Because cardio doesn’t kill your gains the way the internet says it does.Most diets don’t fail because of metabolism, they fail because of execution.And switching your training program every few weeks is one of the biggest reasons your physique looks the same year over year. It’s about understanding the physiology underneath these decisions, applying the right protocols at the right time, and giving your body the consistency it needs to actually change.HERE’S WHAT WE COVER:DOES CARDIO AFTER LIFTING PREVENT MUSCLE GROWTH & HOW TO PROGRAM IT THE RIGHT WAYTHE MOST COMMON DIETING MISTAKES THAT KEEP PEOPLE FROM ACHIEVING A LEAN PHYSIQUEHOW TO MAINTAIN MUSCLE WHEN LIFE GETS HECTIC & TRAINING VOLUME HAS TO DROPWHY SWITCHING YOUR TRAINING PROGRAM EVERY 4-6 WEEKS IS HOLDING YOU BACKA BELIEF WE’VE CHANGED OUR MINDS ON IN THE LAST FEW YEARSAs always, this conversation blends physiology, research, and real-world coaching application so you can better understand what actually drives sustainable results.If you found this episode helpful, share it with someone who needs to hear it.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/coachinginquiryMy Reading Recommendations: THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
• FAT LOSS FACTS YOU NEED TO KNOW: CUTTING THROUGH THE NOISE WITH EVIDENCE-BASED STRATEGIES 13.05.2026 24мин

  Fat loss is simple in theory but far from easy in practice. With so much misinformation in the fitness industry, most people end up spinning their wheels, chasing fad diets, or relying on quick fixes that don’t last.In this episode of the Chasing Clarity Health & Fitness Podcast, I’m breaking down the research-backed truths about fat loss so you can finally separate fact from fiction and make sustainable progress.We’ll cover:WHY BODY COMP STATS MATTER MORE THAN THE SCALEOVERWEIGHT & OBESITY: THE HARSH REALITYBODY FAT PERCENTAGES & THE “OVERFAT” EPIDEMICTHE DANGER OF CREEPING YEARLY WEIGHT GAINWHY MOST PEOPLE GAIN FAT: OVEREATING & UNDER-MOVINGCALORIES ALWAYS COUNT: THE SURPLUS PROBLEMFAT LOSS: THE MOST COMMON FITNESS GOAL WORLDWIDEWEIGHT LOSS VS. FAT LOSS: THE CRUCIAL DIFFERENCETHE REAL GOAL OF A FAT LOSS PHASEWHAT YOU ACTUALLY NEED TO LOSE FATHUNGER IS PART OF THE PROCESS (AND HOW TO MANAGE IT)METABOLIC ADAPTATION: YOUR BODY’S RESPONSE TO DIETINGADHERENCE: THE #1 PREDICTOR OF SUCCESSIf you’re tired of diet confusion and want clarity on how fat loss really works, this episode gives you the facts, the science, and the strategies to help you lose fat and keep it off.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.comMy Reading Recommendations: THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
• LYLE MCDONALD: FAT LOSS FOR WOMEN MASTERCLASS | COMMON DIETING MISTAKES, SEX DIFFERENCES & WHY FAT LOSS FEELS HARDER FOR FEMALES 06.05.2026 2ч 51мин

  Women are more likely to diet for fat loss than men.But they’re also more likely to run into challenges that make the process feel frustrating, confusing, and harder to sustain.In this episode of the Chasing Clarity Health & Fitness Podcast, I’m joined by Lyle McDonald for a deep dive into the topic of female fat loss.Lyle has been writing about fitness, nutrition, dieting, and female physiology for decades, and in this episode we unpack the physiological, behavioral, and practical reasons why fat loss can be more difficult for women.We cover the most common mistakes women make when dieting, why women often lose scale weight slower than men, how sex differences in metabolism, energy expenditure, fat storage patterns, and lean mass retention impact fat loss outcomes, and why aggressive low-calorie dieting can create bigger problems for women.This episode is not about fear mongering or making women feel like their bodies are broken.It’s about helping women understand their physiology so they can take a smarter, more strategic approach to fat loss.HERE IS WHAT WE COVER:THE MOST COMMON FAT LOSS MISTAKES WOMEN MAKEWHY AGGRESSIVE DIETING OFTEN BACKFIRESSEX DIFFERENCES IN METABOLISM & ENERGY EXPENDITUREWHY WOMEN LOSE WEIGHT SLOWER THAN MENDIFFERENCES IN FAT STORAGE PATTERNS BETWEEN MEN & WOMENTHE TRUTH BEHIND THE 3500 CALORIE RULEWHY WOMEN MAY LOSE LESS LEAN MASS DURING A DIETLOW ENERGY AVAILABILITY & RELATIVE ENERGY DEFICIENCYWHY VERY LOW-CALORIE DIETS CAN BE MORE PROBLEMATIC FOR WOMENIf you found this episode helpful, share it with someone who needs to hear it.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/coachinginquiry
• BUILDING PHASE MISTAKES: WHY YOU’RE GAINING FAT & NOT MUSCLE | LEAN GAINS SERIES PART 5 | EP. 215 29.04.2026 44мин

  Most people go into a Building Phase with the right intention. But they execute it the wrong way. And that’s why they either spin their wheels…or they gain far more fat than muscle.In Part 5 of my LEAN GAINS SERIES, I break down the most common building phase mistakes that accelerate fat gain and limit muscle growth.IN THIS EPISODE, I COVER THE FOLLOWING MISTAKES:NOT STAYING IN A BUILDING PHASE LONG ENOUGH & APPROACHING IT LIKE A FAT LOSS PHASEEATING IN TOO LARGE OF A SURPLUSTAKING TOO FAST OF A RATE OF GAINCREATING A WEEKLY SURPLUS BY UNDEREATING DURING THE WEEK & OVEREATING ON THE WEEKENDBEING TOO FLEXIBLE WITH YOUR FOOD CHOICES & EATING OUT TOO FREQUENTLYEXCESSIVE CHEAT MEALSNOT BEING CONSISTENT ENOUGH & SWINGING FROM EXTREME TO EXTREMETRYING TO INTUITIVELY EAT DURING A BUILDING PHASEIf you want to build muscle without getting fat, this episode will give you the framework to run your next building phase with structure, strategy, and control.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.comMy Reading Recommendations: THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
• THE MOST IMPORTANT FAT LOSS HABITS, SCALE WEIGHT FLUCTUATIONS & TRAINING EXECUTION COACHING Q&A WITH JEFF HOEHN 27.04.2026 1ч 24мин

  In this month’s Q&A episode of the Chasing Clarity Health & Fitness Podcast, I’m joined once again by Jeff Hoehn for Episode 3 of our monthly series.Each month, we answer your questions and break down the strategies that actually move the needle when it comes to improving your physique, your performance, and your overall health.This episode is focused on the fundamentals that too many people overlook.Because fat loss isn’t just about creating a deficit.Training isn’t just about showing up and going through the motions.And progress isn’t measured by a single number on the scale.It’s about building the right habits, understanding what actually drives results, and applying it in a way that’s sustainable.HERE’S WHAT WE COVER:THE MOST IMPORTANT HABITS YOU NEED DIALED IN BEFORE STARTING A FAT LOSS PHASEWHY YOUR SCALE WEIGHT FLUCTUATES & WHAT ACTUALLY MATTERS FOR PROGRESSTHE NON-NEGOTIABLE HEALTH HABITS WE USE TO SUPPORT RECOVERY, PERFORMANCE & LONG-TERM RESULTSHOW TO SELECT THE RIGHT LOADS IN A NEW TRAINING PHASE & AVOID OVERREACHINGAs always, this conversation blends physiology, research, and real-world coaching application so you can better understand what actually drives sustainable results.If you found this episode helpful, share it with someone who needs to hear it.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.comMy Reading Recommendations: THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
• HOW BIG OF A CALORIE SURPLUS DO YOU NEED FOR MUSCLE GROWTH? | LEAN GAINS SERIES PART 4 | EP. 213 22.04.2026 32мин

  Most people still think building muscle is as simple as “just eating more.”So they push their calories in the name of muscle gain and then they wonder why they gained far more fat than muscle.In Part 4 of my LEAN GAINS SERIES, I break down the truth about calorie intake for muscle growth and answer one of the most common questions I get as a coach:HOW BIG OF A SURPLUS DO YOU ACTUALLY NEED TO BUILD MUSCLE?Because the goal of a productive Lean Building Phase is not just to gain weight. It’s to gain MUSCLE while minimizing unnecessary fat gain so you can improve body composition long-term.In this episode, I cover:THE BIGGEST MISCONCEPTIONS AROUND CALORIE INTAKE FOR MUSCLE GAINWHY YOU CANNOT FORCE FEED MUSCLE GROWTHTHE RATE OF GAIN TARGETS I USE WITH CLIENTS IN A LEAN BUILDING PHASEWHY I USE A RATE OF GAIN INSTEAD OF A BLANKET “300 CALORIE SURPLUS” RECOMMENDATIONTHE RESEARCH COMPARING FAST VS SLOW WEIGHT GAIN AND WHAT IT MEANS FOR FAT GAINTHE MOST RECENT STUDY BY HELMS ET AL. 2023 ON SMALL VS LARGE SURPLUSES IN TRAINED LIFTERSIf you want to build a lean, strong, muscular physique without spending half the year dieting off a bad bulk, this episode will give you the framework.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.comMy Reading Recommendations: THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
• MIKKI WILLIDEN: THE HABITS OF SUCCESSFUL DIETERS, HOW TO IMPROVE INSULIN SENSITIVITY & THE BIGGEST NUTRITION MISTAKES WOMEN MAKE | EP. 212 14.04.2026 38мин

  There is no shortage of nutrition advice in the health and fitness industry.Yet despite all the information available, many people still struggle with the same core challenges: losing fat and keeping it off, improving metabolic health, and building a lean, strong physique.In this week’s episode of the Chasing Clarity Health & Fitness Podcast, I’m joined once again by nutrition researcher and educator Mikki Williden for a Q&A episode covering some of the most important topics when it comes to long-term body composition improvement and metabolic health.Together we discuss the habits that separate successful dieters from those who repeatedly regain weight, the most effective lifestyle levers for improving insulin sensitivity, and the biggest nutrition mistakes many women make when trying to build a lean, strong physique.As always, this conversation blends physiology, research, and real-world coaching experience so you can better understand what actually drives sustainable results.HERE’S WHAT WE COVER:THE HABITS & BEHAVIORAL PATTERNS OF SUCCESSFUL DIETERS WHO LOSE FAT & KEEP IT OFF LONG-TERMWHY STRUCTURE, SYSTEMS, & PHYSIOLOGICAL READINESS MATTER MORE THAN WILLPOWERTHE MOST EFFECTIVE LEVERS FOR IMPROVING INSULIN SENSITIVITY THROUGH NUTRITION & LIFESTYLEHOW BODY COMPOSITION, RESISTANCE TRAINING & MOVEMENT IMPACT GLUCOSE CONTROLTHE OVERLOOKED ROLE OF SLEEP & STRESS MANAGEMENT IN METABOLIC HEALTHTHE BIGGEST NUTRITION MISTAKES WOMEN MAKE WHEN TRYING TO BUILD A LEAN PHYSIQUEWHY CHRONIC UNDERFUELING PREVENTS MUSCLE DEVELOPMENT & BODY COMPOSITION PROGRESSTHE IMPORTANCE OF STRATEGIC BUILDING PHASES & NUTRITION PERIODIZATIONIf you’ve ever struggled with fat loss maintenance, improving metabolic health, or building a leaner, stronger physique, this episode will give you practical insights you can apply immediately.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 My Reading Recommendations: THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
• DR. SCOTT STEVENSON: ARE YOU REALLY TRAINING HARD ENOUGH TO MAXIMIZE MUSCLE GROWTH? | WHY SOME PEOPLE TRAIN FOR YEARS & STILL LOOK THE SAME 08.04.2026 1ч 47мин

  One of the biggest bottlenecks holding many back from reaching their ideal physique is that many people overestimate how hard they’re actually training.They believe they’re pushing their sets to failure…But in reality they often still have several reps left in the tank.When this happens, the training stimulus they think they’re creating doesn’t match the stimulus their muscles are actually receiving, which is one of the reasons so many people train for years yet still look the same.In this episode of the Chasing Clarity Health & Fitness Podcast, I’m joined once again by Dr. Scott Stevenson to explore whether the average trainee is truly pushing their sets hard enough to maximize muscle growth.We examine the research on load selection, effort regulation, reps in reserve accuracy, and training volume, and discuss why many lifters may unknowingly be training further from failure than they think.We also explore Dr. Stevenson’s hypothesis of there being a potential central governor in resistance training, and whether subconscious pacing may influence effort during high-volume training sessions.In this episode we cover:WHY MOST TRAINEES SELECT LOADS THAT ARE TOO LIGHTRESEARCH SHOWING LIFTERS CHOOSE ~53% OF THEIR 1RM WHEN SELF-SELECTING WEIGHTSWHY LOW-LOAD TRAINING REQUIRES PUSHING CLOSER TO FAILURE TO STIMULATE HYPERTROPHYTHE LIMITATIONS OF USING RIR AND HOW INACCURATE FAILURE PREDICTION CAN BEWHY MANY LIFTERS BELIEVE THEY’RE TRAINING TO FAILURE WHEN THEY AREN’TWHY META-ANALYSES SHOW A DOSE-RESPONSE RELATIONSHIP BETWEEN VOLUME AND MUSCLE GROWTHTHE PELLAND META-REGRESSION AND WHY HIGHER VOLUMES DON’T SHOW A CLEAR INVERTED UHOW EFFORT PER SET MAY CHANGE AS TRAINING VOLUME INCREASESBEHAVIORAL CHANGES THAT MAY OCCUR DURING HIGH-VOLUME TRAINING SESSIONSSANDBAGGING, PACING, AND KEEPING REPS IN RESERVETHE POTENTIAL ROLE OF THE CENTRAL GOVERNOR THEORY IN REGULATING EFFORTWHY RPE OFTEN TOPS OUT AROUND 7-8 IN MANY TRAINING STUDIESWHETHER THIS REFLECTS EFFORT REGULATION OR ADAPTATION TO HIGH WORKLOADSPRACTICAL COACHING INSIGHTS ON HOW TO DETERMINE IF YOU’RE TRULY TRAINING HARD ENOUGHUltimately, the goal of this episode is to encourage you to ask yourself one honest question:Am I really training as hard as I think I am?Because sometimes the biggest breakthroughs in physique development don’t come from adding more exercises or more volume…They come from learning how to push the sets you’re already doing to a higher level of effort.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.comMy Reading Recommendations: THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccwThe Central Governor Model of Exercise Regulation:https://www.researchgate.net/figure/The-Central-Governor-Model-of-Exercise-Regulation-proposes-that-the-brain-regulates_fig2_224709105
• LEAN BUILDING VERSUS BULKING PHASES: HOW TO GAIN MUSCLE WITHOUT GETTING FAT | LEAN GAINS SERIES PART 3 | EP. 210 01.04.2026 29мин

  A lot of people say they want to build muscle.But what they end up doing is taking the same extreme mindset they use during fat loss and flipping it in the opposite direction.They go from cutting calories aggressively to force feeding food, loosening up diet quality, gaining weight too fast, and calling that a productive building phase.And that is exactly where a lot of people go wrong.In this episode of the Chasing Clarity Health & Fitness Podcast, I break down the difference between a Lean Building Phase and the more traditional bulking approach many people take, why the “eat big to get big” mentality backfires, and how to actually gain muscle without packing on unnecessary body fat in the process.If you’ve ever been hesitant to go into a building phase because you’re afraid of getting fat, or if you’ve tried to build in the past and ended up overshooting, this episode will help you reframe the entire process.HERE’S WHAT WE COVER:THE MOST COMMON MISTAKE MANY PEOPLE MAKE WITH NUTRITION FOR MUSCLE GROWTHWHY YOU CANNOT FORCE FEED THE MUSCLE GROWTH PROCESSLEAN BUILDING VS BULKING PHASESWHY FOOD QUALITY, ADHERENCE & TRACKING STILL MATTER IN A SURPLUSTHE DRAWBACKS OF TAKING AN AGGRESSIVE BULKING APPROACHHOW EXCESS FAT GAIN CAN WORSEN BODY COMPOSITION, BIOFEEDBACK & METABOLIC HEALTHTHE ADVANTAGES OF TAKING A LEAN BUILDING APPROACH TO MUSCLE GAINHOW TO GAIN MORE LEAN MASS WITH LESS FAT MASS WHILE STAYING HEALTHIER THROUGHOUT THE PHASEIf you’re interested in doing a Lean Building Phase and want to be properly guided through the process, this is a phase I take many clients through to help them maximize muscle gain while minimizing unnecessary fat gain.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.comMy Reading Recommendations: THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
• ERIC HELMS: IS BULKING DEAD & MAINGAINING IN? | EP. 209 25.03.2026 1ч 26мин

  A lot of people still think muscle gain is simple: eat more to gain more muscle.But the real question is: do you actually need an energy surplus to maximize hypertrophy or do you just need to be out of a deficit, training hard, and executing consistently?In this episode, I’m joined by return guest Dr. Eric Helms to break down the relationship between weight gain, rate of gain, and muscle growth — including what the research actually shows and how to apply it in the real world.TOPICS WE COVER:IS AN ENERGY SURPLUS NEEDED FOR MAXIMIZING MUSCLE GAIN (SLATER ET AL.)WHAT PREVIOUS WORK LAID THE FOUNDATION FOR YOUR RECENTLY RELEASED WEIGHT GAIN STUDY?A BREAKDOWN OF THE HELMS ET AL. 2023 STUDY “EFFECT OF SMALL AND LARGE ENERGY SURPLUSES ON STRENGTH, MUSCLE, AND SKINFOLD THICKNESS IN RESISTANCE-TRAINED INDIVIDUALS: A PARALLEL GROUPS DESIGN”HOW TO TRACK MUSCLE GAIN PROGRESS IN THE REAL WORLDIf you want a smarter framework for building muscle without blindly force-feeding calories, this one will bring a lot of clarity.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.com⁠My Reading Recommendations: THE MUSCLE & STRENGTH PYRAMIDS ⁠https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw⁠
• LEAN BUILDING BLUEPRINT: LEAN GAINS SERIES PART 2 | EP. 208 18.03.2026 25мин

  Most people keep trying to diet their way into a better physique.They chase scale weight loss.They bounce from deficit to deficit.And they never build the foundation of muscle that actually creates the look they’re after.So they end up becoming a smaller version of themselves, not a better version of themselves.And this is especially true for the person who describes themselves as “skinny fat” or what I think is more accurately described as being overfat yet under muscled.In this episode of the Chasing Clarity Health & Fitness Podcast, I break down why a dedicated Lean Building Phase is often the missing piece for long-term physique development.We’re going to cover why building muscle changes your shape, improves your metabolism, supports better training performance, and sets you up so your next fat loss phase actually reveals something worth revealing.If you’ve been stuck in the cycle of always trying to get leaner but never looking more muscular or defined, this episode is for you.HERE IS WHAT WE COVER:WHY YOU NEED A LEAN BUILDING PHASE FOR LONG-TERM PHYSIQUE OUTCOMESTHE REAL GOAL OF A BUILDING PHASE & WHY MOST PEOPLE EXECUTE IT POORLYWHY YOU CAN’T MAXIMIZE MUSCLE GROWTH IN A CALORIE DEFICITHOW TO SET YOUR CALORIE SURPLUS FOR LEAN MUSCLE GAINTHE RATE OF GAIN I AIM FOR TO MINIMIZE FAT GAIN & MAXIMIZE THE GROWTH RUNWAYTHE NUTRITIONAL HIERARCHY OF IMPORTANCE FOR MUSCLE GROWTHHOW TO SET UP TRAINING TO ACTUALLY DRIVE HYPERTROPHYWHERE 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.comMy Reading Recommendations: THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
• THE OVERLOOKED BENEFITS OF EATING AT MAINTENANCE | METABOLIC, PHYSIOLOGICAL, BEHAVIORAL & PSYCHOLOGICAL ADVANTAGES WITH JEFF HOEHN 16.03.2026 1ч 44мин

  In the fitness space, most conversations revolve around two things.Being in a calorie deficit to lose body fat. Or being in a calorie surplus to build muscle.But very rarely do you hear people talk about the value of intentionally spending time eating at maintenance. And that’s a mistake.Because spending time at maintenance can provide a wide range of metabolic, physiological, behavioral, and psychological benefits that support long-term body composition progress.In this episode of the Chasing Clarity Health & Fitness Podcast, I’m joined once again by my good friend Jeff Hoehn, host of the Mind Muscle Connection Podcast, for Episode 2 of our monthly podcast collaboration.IN THIS EPISODE WE DISCUSS:INTRO TO THE TOPIC OF THE OVERLOOKED BENEFITS OF EATING AT MAINTENANCETHE METABOLIC BENEFITS OF EATING AT MAINTENANCE THE PHYSIOLOGICAL BENEFITS OF EATING AT MAINTENANCETHE BEHAVIORIAL BENEFITS OF EATING AT MAINTENANCE THE PSYCHOLOGICAL BENEFITS OF EATING AT MAINTENANCE HOW CAN PERIODS OF EATING AT MAINTENANCE BE USED ACROSS THE YEAR & BETWEEN PHASES? If you’ve ever wondered whether spending time eating at maintenance is productive or necessary, this episode will give you a much deeper understanding of why it can play such an important role in a well structured body composition plan.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.comMy Reading Recommendations: THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
• AJ SIMS AKA CEMENT FACTORY: WHAT SUCCESSFUL COACHES & CLIENTS DO DIFFERENTLY | EP. 206 11.03.2026 50мин

  What actually makes a great coach?In this episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I sit down with longtime bodybuilding coach, mentor & founder of Cement Factory Nutrition — AJ Sims.AJ is a coach, a leader, and a man who lives the standards he teaches. From training alongside Jay Cutler as a teenager to building a reputation rooted in discipline, faith, identity & high standards, AJ brings a perspective that goes far beyond macros & programming.This conversation goes deeper than training.We talk about:AJ’s early journey into bodybuilding & lessons from training with Jay CutlerWhat separates a real coach from someone just handing out macrosThe responsibility that comes with leading othersThe qualities that drive long-term transformationThe common traits of clients who actually succeedCoaching isn’t about information.It’s about leadership, empathy, standards & helping people become someone capable of sustaining the result.If you’re a coach, athlete, or someone serious about leveling up your physique & life, this episode will hit. 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.comMy Reading Recommendations: THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
• WHY YOU CANNOT MAXIMIZE MUSCLE GROWTH IN A CALORIE DEFICIT: LEAN GAINS SERIES PART 1 | EP. 205 04.03.2026 36мин

  A lot of people think they can diet their way to the body they want.But if your goal is to look lean, strong, and muscular, here’s the truth:You cannot maximize muscle growth in a calorie deficit.In this episode of the Chasing Clarity Health & Fitness Podcast, I break down why living in a deficit year-round keeps you stuck, why building a foundation of muscle has to be prioritized and how to approach your phases with a long-term strategy that actually changes your physique.If you’ve ever dieted down and still felt disappointed with what you saw, this episode will connect the dots.HERE’S WHAT WE COVER:WHY YOU’RE NOT GOING TO DIET YOUR WAY INTO A MORE MUSCULAR PHYSIQUEHOW CALORIE DEFICITS REDUCE MUSCLE PROTEIN SYNTHESIS LEVELS & LIMIT MUSCLE GROWTH THE THRESHOLD WHERE LEAN GAINS STOP IN A DEFICITTHE BENEFITS OF GOING UP TO MAINTENANCE, OR INTO A SLIGHT SURPLUSWHY A SLIGHT SURPLUS CREATES A MORE ANABOLIC ENVIRONMENT FOR GROWTHTHE RATE OF MUSCLE GAIN VS THE RATE OF FAT LOSS &  WHY MOST PEOPLE GET THIS BACKWARDSWHY CUTTING FAT IS EASIER THAN GAINING MUSCLE & WHY THAT SHOULD CHANGE YOUR TIMELINEWHY SLOW & STEADY WINS FOR BOTH MUSCLE GAIN & FAT LOSSWHERE 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.comMy Reading Recommendations: THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
• COACHING ROUNDTABLE Q&A: PHYSIOLOGICAL FACTORS THAT DETERMINE FAT LOSS READINESS, HOW TO IMPROVE RECOVERY & REDUCE SORENESS WITH JEFF HOEHN OF THE MIND MUSCLE CONNECTION | EP. 204 25.02.2026 1ч 38мин

  On this episode of the Chasing Clarity Health & Fitness Podcast, Jeff Hoehn and I kick off a new monthly collaboration series where we break down listener questions and dive into the strategies that actually move the needle for physique progress, fat loss, recovery & long-term health.We start with personal updates, then move into one of the most important conversations in physique coaching — why most people try to diet before their body and lifestyle are ready.THIS EPISODE COVERS:JEFF’S “HOLDING PHASE” APPROACH TO TRAINING & HEALTHBRANDON’S 24–28 WEEK BUILDING PHASE, TRAINING SPLIT & CALORIE INTAKEWHY A PRIMER PHASE IS CRITICAL BEFORE FAT LOSSPHYSIOLOGICAL FACTORS THAT DETERMINE FAT LOSS READINESSMETABOLIC ADAPTATION & DIETING HISTORYHUNGER & APPETITE REGULATION BEFORE DIETINGTHE NEED FOR TIME OUT OF A DEFICITBUILDING MUSCLE BEFORE GETTING LEANMANAGING A TIGHT SCHEDULE WHILE TRAININGCIRCADIAN RHYTHM, MEAL TIMING & EVENING TRAININGADVICE FOR TAKING BETTER CHECK-IN PHOTOSHOW TO IMPROVE RECOVERY & REDUCE SORENESSPERI-WORKOUT NUTRITION & PERFORMANCE RECOVERYWHAT TO LOOK FOR IN A HIGH-QUALITY SUPPLEMENT COMPANYTHIRD-PARTY TESTING, LABEL TRANSPARENCY & GMP STANDARDSIf you’re someone who wants to approach fat loss, physique development & performance with a health-centric, evidence-based strategy, this series is for you.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.comMy Reading Recommendations: THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw