Chasing Clarity: Health & Fitness Podcast

Afleveringen

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  THE ROAD TO PRO: WES PATTERSON’S JOURNEY FROM NPC COMPETITOR TO IFBB PROFESSIONAL | EP. 232 05.08.2026 59min

  When an athlete earns a pro card, the industry looks at the last 16 weeks. The peak week photos. The stage shots. The condition. And immediately the conversation becomes about prep: how low were the calories, how much cardio and what did peak week look like.Here's the reality. That's the wrong place to look.The card my client Wes Patterson earned this July was won long before the prep that produced it ever started. It was won in the 12 weeks we spent in a Post-Show Metabolic Restoration Phase restoring his physiology after his last show. It was won in the Lean Building Phase that followed. It was won across 50 plus check-ins where I analyzed his data and made strategic adjustments to his programs. The prep didn't build his physique. It simply revealed it.Wes came to me in June of 2025 roughly 9 weeks out from NPC North Americans, and we brought his best-ever look and finished one placing away from a pro card in two separate classes. Then we spent the next thirteen months making sure he would never have to run a prep like that again. This episode is the complete walkthrough of how an amateur who had placed 10th at a national show became an IFBB Professional, told from both sides of the coaching relationship.IN THIS EPISODE WE COVER:WHY THE PRO CARD WAS WON IN THE PHASES NOBODY POSTS ABOUTWHAT A NINE-WEEK PREP CAN AND CANNOT ACCOMPLISHTHE METABOLIC RESTORATION PHASE AND WHY MOST COMPETITORS SKIP ITTHE LEAN BUILDING PHASE AND THE BACK SPECIALIZATION CYCLE THAT CHANGED HIS PACKAGETHE DESCENDING AND DYNAMIC RATE OF FAT LOSS APPROACHWHAT GETTING AHEAD OF PACE EARLY ACTUALLY BUYS YOU EXTRA RUNWAYREHEARSING PEAK WEEK INSTEAD OF GUESSING DURING ITWHAT SHOW DAY AT THE UNIVERSE FELT LIKE FROM THE ATHLETE'S SIDEIf you've ever dieted hard, gotten a result, rebounded, and then started over from a worse place than you began, this episode is going to reframe the entire way you think about fat loss. Because what turned Wes into a pro isn't a competitor problem. It's the same principle that governs every lifestyle client, every executive, and every person who has ever tried to change their body: fat loss is a phase, not a lifestyle, and a healthy body is a responsive body.Wes spent the overwhelming majority of these thirteen months not dieting. That's precisely why the prep worked when we finally did it.CONNECT WITH WES:Instagram: @mr.wes_ifbb_proWHERE 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
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  LIFESTYLE FACTORS SABOTAGING YOUR FAT LOSS SUCCESS & HOW TO FIX THEM | FAT LOSS SERIES PART 5 | EP. 231 03.08.2026 40min

  Your nutrition can be dialed in. Your training can be on point. Your tracking can be accurate. And you can still fail to lose fat if the lifestyle variables operating outside of your diet are working against you.These lifestyle variables aren’t peripheral to fat loss. They’re foundational. Your sleep quality determines whether you can manage hunger and appetite during a deficit. Your stress management determines whether your thyroid function supports your metabolism or works against it. Your daily movement determines whether your deficit holds across the week or quietly disappears as your body adapts. And the way you think about progress determines whether you’re actually pursuing fat loss or just chasing a number on the scale that means nothing about your physique.In this episode, we shift into the lifestyle factors and behavioral patterns that sabotage fat loss progress even when your nutrition and training are dialed in. We cover the five most consequential mistakes I see derailing dieters during a phase, plus three honorable mentions that compound the problem when left unaddressed.Because once you understand how these variables affect your fat loss outcomes, you can finally address what’s actually been holding you back.HERE’S WHAT WE COVER:WHY YOU CAN BE DOING EVERYTHING RIGHT WITH NUTRITION AND TRAINING AND STILL NOT LOSE FATWHY CHASING THE SCALE INSTEAD OF FAT LOSS LEADS TO MUSCLE LOSS AND POST-DIET REBOUNDTHE PROTEIN STAT AND WHY HYPERPHAGIA DRIVES POST-DIET FAT REGAINCOLLATERAL FATTENING AND THE YO-YO CYCLE THAT TRAPS CHRONIC DIETERSHOW WE OVERESTIMATE CALORIE BURN FROM EXERCISE BY 3-4XWHY FITNESS TRACKERS LIKE APPLE WATCH AND FITBIT HAVE 27-93% CALORIE BURN ERRORSTHE BURN AND EARN TRAP AND WHY EATING BACK CALORIES SABOTAGES FAT LOSSWHY YOU SHOULD TURN OFF AUTOMATIC CALORIE ADJUSTMENT IN YOUR TRACKING APPWHY 85-90% OF METABOLIC ADAPTATION DURING A DIET COMES FROM REDUCTIONS IN NEATTHE REGULATED AND NON-REGULATED ZONES OF APPETITEWHY STEP TRACKING IS NON-NEGOTIABLE DURING A FAT LOSS PHASEHOW 2 NIGHTS OF SLEEP LOSS CAN MIMIC AN AGGRESSIVE CALORIE DEFICITWHY SLEEP DEPRIVATION CAN INCREASE DAILY CALORIE INTAKE BY 300-560 CALORIESTHE CORTISOL AND THYROID CONNECTION THAT SUPPRESSES YOUR METABOLISMTHE DIFFERENCE BETWEEN DIETING-INDUCED AND STRESS-INDUCED THYROID DYSFUNCTIONHOW EMOTIONAL EATING DURING HIGH-STRESS WEEKS COMPOUNDS THE CORTISOL EFFECTWHY ALCOHOL, HYDRATION AND MICRONUTRIENT INTAKE MATTER MORE THAN MOST DIETERS REALIZEIf you’ve felt like your nutrition is on point but you’re still not progressing, if you’ve been frustrated by stalls that seem to come from nowhere, or if you’ve never really thought about how variables outside of your diet are influencing your fat loss outcomes, this episode is going to give you the diagnostic framework to figure out what’s actually going wrong 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.comMy Reading Recommendations:THE MUSCLE & STRENGTH PYRAMIDShttps://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
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  FEMALE BODY RECOMPOSITION: WHY WOMEN ARE PHYSIOLOGICALLY PRIMED TO BUILD MUSCLE & LOSE FAT AT THE SAME TIME WITH JEFF HOEHN | EP. 230 27.07.2026 1u 42min

  Most women have been told that building muscle and losing fat at the same time is nearly impossible, and that the best they can do is pick one goal and grind toward it.But here’s what the research and years of real-world coaching actually reveal: women may be some of the best-positioned people on the planet to recomp. In fact, under most real-world coaching conditions, women may have a genuine advantage over men when it comes to building muscle and losing fat simultaneously.In this episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I’m joined again by Jeff Hoehn, host of the Mind Muscle Connection Podcast, for a deep dive into the physiology and the practical realities behind why women are so uniquely built to recompose their bodies. This is a conversation that reframes what most women have been taught about their own potential, and gives coaches a clearer lens for how to program for their female clients.WE GET INTO: WHY WOMEN MAY ACTUALLY HAVE A RECOMP ADVANTAGE OVER MEN HOW HIGHER BODY FAT LEVELS BECOME A PHYSIOLOGICAL ASSET FOR BUILDING MUSCLE IN A DEFICIT THE GREATER LEAN MASS SPARING WOMEN EXPERIENCE WHILE DIETING (AND THE HEYMSFIELD DATA BEHIND IT) ESTROGEN’S PROTECTIVE EFFECTS ON RECOVERY, MUSCLE PRESERVATION & NUTRIENT PARTITIONING THE SUBSTRATE UTILIZATION DIFFERENCES THAT HELP WOMEN SPARE PROTEIN & PRESERVE MUSCLE WHY SO MANY WOMEN ARE PRIMED FOR DRAMATIC RECOMP THE MOMENT THEIR TRAINING & NUTRITION ARE FINALLY STRUCTURED CORRECTLY THE “PERFECT STORM” THAT HAPPENS WHEN YEARS OF UNDER-FUELING & CARDIO-FOCUSED TRAINING GET REPLACED WITH THE RIGHT INPUTSIf you’ve ever felt like your body wasn’t responding no matter how hard you dieted or how much cardio you did, this episode will help you understand why, and what actually needs to change for your body to start building muscle and shedding fat at the same time.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
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  MANY LESSONS FROM YEARS OF PODCASTING & CONNECTING WITH THE BRIGHTEST MINDS IN FITNESS FT. SARAH PARKER, BEYOND CONDITION PODCAST | EP. 229 26.07.2026 1u 24min

  Every once in a while you meet someone in this industry who’s building something for the same reasons you are. That’s what this episode is about. On this week’s episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I’m doing something a little different. This is a collab with Sarah Parker, host of the Beyond Condition Podcast, where we bring our two audiences together, introduce ourselves to each other’s worlds, and get into what years behind the mic have actually taught us.We each walk through why and how we started our shows, the lessons podcasting has taught us about ourselves, and the biggest takeaways we’ve pulled from sitting across from some of the sharpest minds in the fitness space.HERE’S WHAT WE COVER: WHY AND HOW WE EACH STARTED OUR PODCASTS HOW EMBRACING A FEAR BECAME A CATALYST FOR GROWTH THE COMPOUNDING EFFECT OF SHOWING UP CONSISTENTLY OVER YEARS WHAT DR. SCOTT STEVENSON TAUGHT ME ABOUT FAILURE, PROGRESSIVE OVERLOAD & LIFE THE GUESTS & CONVERSATIONS THAT SHAPED HOW WE BOTH COACHIf you’ve ever wondered what really goes on behind the scenes of building a podcast, or you want to hear the lessons that don’t make it into the episodes themselves, this one’s for you.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/coachinginquiry Email: Bdacruzfitness@gmail.com My Reading Recommendations: THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
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  HIDDEN DIETARY MISTAKES SABOTAGING YOUR FAT LOSS PROGRESS & HOW TO FIX THEM | FAT LOSS SERIES PART 4 | EP. 228 20.07.2026 47min

  Most people who fail to reach their fat loss goals aren’t failing because of metabolic damage, weight loss resistance, or genetic disadvantages.They’re failing because they’re making specific dietary mistakes that erode the deficit they think they’re in.And here’s the thing most dieters don’t realize. These mistakes aren’t about lacking discipline or willpower. They’re blind spots. They happen unconsciously, they happen to intelligent and successful people, and they happen to coaches and fitness professionals just as much as they happen to the general population.In this episode, we cover the four most common dietary mistakes I see derailing smart dieters — the misestimation patterns, the tracking blind spots, the Weekday Dieter trap, and the restaurant eating discrepancies that erode deficits without dieters realizing it.Because once you understand exactly where the gap between perceived intake and actual intake comes from, you can close that gap and finally unlock the progress you’ve been working for.HERE’S WHAT WE COVER:WHY MOST DIETERS WHO FEEL LIKE THEY’RE DOING EVERYTHING RIGHT AREN’T LOSING FATTHE RESEARCH ON WHY UNDERREPORTING CALORIE INTAKE IS UNIVERSAL ACROSS ALL POPULATIONSWHY UNDERREPORTING GETS WORSE THE DEEPER YOU GET INTO A FAT LOSS PHASECALORIE AMNESIA AND WHY BITES, LICKS, TASTES AND SIPS DON’T REGISTER AS EATINGTHE FDA LABELING LOOPHOLES THAT LET PRODUCTS LABEL THEMSELVES AS ZERO CALORIESWHY YOU SHOULD COUNT TOTAL CARBS RATHER THAN NET CARBS ON PROTEIN BARSTHE QUEST BAR EXAMPLE AND THE 70-80 CALORIE UNDERTRACKING DISCREPANCYHOW TO TRACK ALCOHOL CORRECTLY WHEN YOUR APP DOESN’T HAVE AN ALCOHOL MACRO FIELDTHE NUTRITION TRACKING AUDIT INTERVENTION I USE WITH CLIENTS WHO HAVE STALLEDTHE WEEKDAY DIETER PATTERN AND WHY WEEKENDS QUIETLY ERASE WEEKDAY DEFICITSDIET PURGATORY AND WHY YOU CAN MENTALLY FEEL RESTRICTED WITHOUT BEING IN A DEFICITWHY RESTAURANT MEALS CONTAIN UP TO 245% OF THEIR STATED CALORIE CONTENTTHE CONSERVATIVE ESTIMATION PROTOCOL FOR TRACKING MEALS AT RESTAURANTSWHY THE FIX ISN’T MORE CARDIO OR FEWER CALORIES — IT’S CLOSING THE TRACKING GAPIf you’ve ever felt like you’re doing all the right things and still struggling to lose fat, if you’ve been frustrated by what feels like a broken metabolism, or if you’ve been stuck spinning your wheels wondering why your progress has stalled, this episode is going to give you the diagnostic tools to figure out what’s actually going wrong 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.comMy Reading Recommendations:THE MUSCLE & STRENGTH PYRAMIDShttps://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
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  DR. MIKKI WILLIDEN: DOES DRINKING ALCOHOL REALLY BLUNT FAT LOSS? SEPARATING THE PHYSIOLOGY FROM THE BEHAVIOR | EP. 227 13.07.2026 1u 12min

  Alcohol might be the most misunderstood topic in all of fitness.On one side, you have people who will tell you that a single drink torches your progress. That one night out shuts off fat loss, kills your gains, and undoes a week of hard work. On the other side, you have people who insist that calories are all that matter, so you can drink whatever you want as long as it fits your macros.Here’s the reality. Both of those are oversimplifications, and the truth lives in a much more nuanced middle.Because the way alcohol actually affects your body composition has very little to do with some magical fat-storing property, and almost everything to do with the calories it contributes, what it does to your appetite and restraint, how it impacts your sleep, and the behaviors that tend to come along with a night of drinking. Separate the physiology from the behavior, and the entire conversation changes.In this episode, I’m joined by my good friend Dr. Mikki Williden, host of the Mikkipedia podcast, who holds a masters in human nutrition and a PhD in public health. Together we break down what the science actually says about alcohol, fat loss, and body composition. HERE’S WHAT WE COVER: WHY ALCOHOL IS THE MOST MISUNDERSTOOD TOPIC IN FITNESS & THE TWO EXTREMES TO AVOID HOW ALCOHOL IS METABOLIZED & WHY THE BODY TREATS IT AS A PRIORITY FUELWHY ALCOHOL TEMPORARILY SUPPRESSES FAT OXIDATIONTHE THREE MECHANISMS THROUGH WHICH ALCOHOL MAKES FAT LOSS HARDER HOW QUICKLY ALCOHOL CALORIES ADD UP & ERASE A WEEK’S WORTH OF DEFICIT WHY POOR SLEEP AFTER DRINKING DRIVES UP HUNGER & LOWERS RESTRAINT THE NEXT DAY WHAT THE RESEARCH SAYS ABOUT HABITUAL DRINKING & BODY WEIGHTWHY WINE LOOKS “HEALTHIER” THAN BEER & WHAT’S REALLY GOING ON WHY LIQUID CALORIES & ALCOHOL LEAD TO INCOMPLETE DIETARY COMPENSATION THE PRACTICAL PLAYBOOK FOR BUDGETING ALCOHOL INTO A FAT LOSS PHASE WHAT TO DO BEFORE, DURING & THE DAY AFTER DRINKING TO PROTECT YOUR PROGRESS WHERE TO CONNECT WITH DR. MIKKI WILLIDEN:https://www.instagram.com/mikkiwillidenWHERE 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
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  LATEST BODY RECOMP RESEARCH & THE 3 LEVERS I PULL WITH CLIENTS TO MAKE IT HAPPEN | ERIC HELMS FOLLOW-UP | EP. 226 06.07.2026 31min

  Body recomposition is one of the most contested concepts in physique development — and one of the most misunderstood.The traditional dogma says you have to pick a lane. You’re either bulking or you’re cutting. You can’t gain muscle in a deficit. And once you’re past the beginner stage, recomp isn’t on the table.But the research over the past several years has made it increasingly clear that this framing is an oversimplification of how energy balance actually translates to body composition. And there are specific levers that, when pulled correctly together, can drive recomp outcomes in trained individuals who’ve spent years thinking it wasn’t possible for them.On this week’s episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I’m following up on my recent conversation with Dr. Eric Helms with a solo deep-dive into the two topics we didn’t get to cover — the most recent body recomp research published this year, and the three primary levers I pull with my clients to actually drive recomp outcomes in the real world.This episode is for:Trained lifters who’ve been told recomp is no longer on the tableCoaches who want a clear framework for programming recomp phasesAnyone stuck between cutting and bulking and ready to try a different approachListeners who heard the Helms episode and want the practical playbookHERE’S WHAT WE COVER:A FOUNDATIONAL RECAP OF WHAT BODY RECOMP IS & THE 3 FORMS IT CAN TAKEA DEEP DIVE INTO THE LATEST RECOMP STUDY BY VARGAS-MOLINA ET AL. 2025LEVER 1: DEFICIT SIZE & WHY SMALLER DEFICITS BEAT AGGRESSIVE ONES FOR RECOMPLEVER 2: PROTEIN INTAKE & THE TIERED APPROACH I USE BASED ON BODY FAT LEVELLEVER 3: TRAINING DOSE & THE DIFFERENCE BETWEEN WORKING OUT VS. TRAININGWHY MOST LIFTERS HAVE NEVER TRULY TRAINED CLOSE ENOUGH TO FAILURE TO DRIVE RECOMPHOW TO PULL ALL THREE LEVERS IN ALIGNMENT TO MAKE RECOMP HAPPENThis is the practical follow-up to the Helms conversation — the actionable playbook for anyone who wants to take their recomp efforts seriously.If you’ve been spinning your wheels between cutting and bulking without making the progress you want, this episode will give you the clarity you’ve been missing.
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  ERIC HELMS: BODY RECOMP — THE SCIENCE OF BUILDING MUSCLE & LOSING FAT AT THE SAME TIME | EP. 225 29.06.2026 2u 9min

  Body recomposition — the process of building muscle and losing fat simultaneously — is one of the most contested concepts in the entire fitness industry.The traditional dogma says you have to pick a lane. You’re either bulking or you’re cutting. You can’t gain muscle in a deficit. And once you’re past the beginner stage, recomp isn’t on the table.But that framing is built on an oversimplification of how energy balance actually translates to body composition. And the research over the last several years has made that increasingly clear.On this week’s episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I sat down with Dr. Eric Helms — competitive natural pro bodybuilder, founder of the MASS Research Review, co-author of the Muscle and Strength Pyramids, and one of the most respected researchers in the evidence-based community — to break down the science, the physiology, and the real-world coaching application of body recomposition.This episode is for:Trained lifters who’ve been told recomp is no longer on the tableFemale clients who’ve been spinning their wheels with cardio and over-restrictionCoaches who want to understand the research backing the recomp conversationAnyone tired of toggling between bulking and cutting without making real progressHERE’S WHAT WE COVER:THE THREE FORMS OF BODY RECOMPOSITION & WHY MOST PEOPLE DEFINE IT TOO NARROWLYWHY THE “YOU MUST BE IN A SURPLUS TO GROW MUSCLE” DOGMA IS AN OVERSIMPLIFICATIONFAT LOSS AS AN ENERGY-DEPENDENT PROCESS VS. MUSCLE GAIN AS A SIGNALING-DEPENDENT PROCESSWHY TRAINED LIFTERS CAN STILL RECOMP ️ THE DIFFERENCE BETWEEN TRAINING AGE AND TRAINING ADVANCEMENTHOW PRE-SHOW BODYBUILDERS EATING UP INTO A SHOW CAN PRODUCE DRAMATIC RECOMP OUTCOMESWHY WOMEN MAY ACTUALLY HAVE A PHYSIOLOGICAL ADVANTAGE OVER MEN WHEN IT COMES TO RECOMPOSITIONWHAT ENHANCED ATHLETES TELL US ABOUT THE NATURAL LIFTER’S PHYSIOLOGICAL CEILINGTHE MINDSET PIECE THAT DETERMINES WHETHER EVERY OTHER VARIABLE ACTUALLY WORKSThis is one of the most thorough conversations on body recomposition we’ve done on the show  bridging cutting-edge research with real-world coaching application.If you’ve been stuck spinning your wheels, this episode will bring the clarity you’ve been missing.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
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  CARDIO, STEPS & DAILY MOVEMENT STRATEGY FOR LOSING FAT & KEEPING IT OFF | FAT LOSS SERIES PART 3 | EP. 224 24.06.2026 27min

  Most dieters think more cardio equals more fat loss.And most of them have spent years stacking HIIT classes, bootcamps and spin sessions on top of their training, assuming the intensity of those workouts is what drives the result. But the data tells a different story. The variable doing the most work for your daily energy expenditure isn’t your formal cardio sessions. It’s your non-exercise activity thermogenesis, or NEAT — the daily movement you do outside of structured training.In parts one and two of this Fat Loss Series, I broke down the nutrition strategy that creates the deficit and the training strategy that preserves your muscle. In this episode, we shift into the third lever of the fat loss process, your energy output. We cover where cardio actually fits into a fat loss phase, why HIIT isn’t the superior fat loss tool most people think it is, why NEAT and daily movement are the most powerful and most sustainable energy expenditure levers you have, and why your step count is one of the most important numbers you should be paying attention to if you want to lose fat and keep it off.Because the dieters who actually succeed long-term aren’t the ones doing the most cardio. They’re the ones who built daily movement into their lifestyles and used cardio strategically rather than as their primary tool.HERE’S WHAT WE COVER:WHY ENERGY BALANCE HAS TWO SIDES AND WHY MOST DIETERS ONLY FOCUS ON ONETHE HIGH ENERGY FLUX MODEL AND WHY MOVING MORE LETS YOU EAT MORE DURING A CUTWHAT METABOLIC ADAPTATION ACTUALLY IS AND WHERE THE 500 CALORIE DROP COMES FROMWHY 85-90% OF METABOLIC ADAPTATION DURING A DIET COMES FROM REDUCTIONS IN NEATTHE 2,000 CALORIE NEAT VARIABILITY BETWEEN PEOPLE OF THE SAME BODY WEIGHTWHY BMR ONLY VARIES BY 5-9% BETWEEN INDIVIDUALS BUT NEAT VARIES BY 2,000 CALORIESTHE ROLE OF CARDIO IN A FAT LOSS PHASE AND WHY MOST DIETERS GET IT WRONGWHY YOUR TRAINING COMES FIRST, STEPS AND NEAT COME SECOND, AND CARDIO COMES THIRDTHE RESEARCH ON HIIT VS STEADY STATE CARDIO FOR FAT LOSS OUTCOMESWHY HIIT BURNS FEWER TOTAL CALORIES THAN STEADY STATE DESPITE FEELING HARDERWHY STEADY STATE AND LISS ARE THE SMARTER MODALITIES FOR MOST DIETERSTHE FOUR COMPONENTS OF METABOLISM AND WHY NEAT IS THE LARGEST LEVER YOU CAN CONTROLWHY STEP TRACKING IS NON-NEGOTIABLE DURING A FAT LOSS PHASETHE RESEARCH ON STEP COUNT THRESHOLDS FOR EXERCISE TO ACTUALLY BE METABOLICALLY BENEFICIALTHE STEP COUNT DATA ON SUCCESSFUL WEIGHT LOSS MAINTAINERSHABIT STACKING TACTICS FOR BUILDING MOVEMENT INTO YOUR EXISTING ROUTINEWHY POST-MEAL WALKS REDUCE POST-MEAL BLOOD GLUCOSE BY OVER 50%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
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  CAN YOU ACTUALLY RECOMP? DEFINING BODY RECOMPOSITION & THE 5 POPULATIONS WHO CAN BUILD MUSCLE & LOSE FAT AT THE SAME TIME WITH JEFF HOEHN | EP. 223 22.06.2026 1u 43min

  Body recomposition — the process of building muscle and losing fat at the same time — is one of the most contested and most misunderstood concepts in physique development.The conventional view is that recomp is reserved for two specific groups — beginners and individuals with excess body fat. And while those populations do see the most dramatic outcomes, that framing leaves out several other groups who can absolutely still recomp under the right conditions.On this week’s episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I’m joined by Jeff Hoehn for Episode 5 of our monthly collaboration where we break down topics that bridge evidence-based research with real-world coaching application.In this conversation, we go deep on what body recomposition actually is, the three different forms it can take, and the five populations of individuals who can realistically expect to recomp when their training and nutrition are properly structured.HERE’S WHAT WE COVER:WHAT BODY RECOMPOSITION REALLY MEANS & WHY THE SCALE OFTEN MISLEADS YOU THE 3 FORMS OF BODY RECOMP & THE PHASES WHERE EACH ONE SHOWS UP FAT LOSS FOCUSED RECOMP, BUILDING FOCUSED RECOMP & SIMULTANEOUS FAT LOSS WITH MUSCLE GAIN WHY NEWBIES & INDIVIDUALS WITH EXCESS BODY FAT SEE THE MOST DRAMATIC RECOMP OUTCOMES THE MUSCLE MEMORY ADVANTAGE FOR DETRAINED INDIVIDUALS RETURNING TO TRAININGWHY TRAINED LIFTERS CAN STILL RECOMP & THE DIFFERENCE BETWEEN TRAINING AGE & TRAINING ADVANCEMENT THE LATEST RESEARCH FROM VARGAS-MOLINA ET AL. ON RECOMP IN TRAINED INDIVIDUALS WHAT ENHANCED ATHLETES TELL US ABOUT THE NATURAL LIFTER’S PHYSIOLOGICAL CEILINGIf you’ve been spinning your wheels between cutting and bulking, or if you’ve ever wondered whether recomp is even possible for you — this episode will give you the clarity you’ve been missing.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
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  ERIC HELMS: TRAINING IN A DEFICIT: WHAT THE RESEARCH ACTUALLY SAYS ABOUT VOLUME, MUSCLE LOSS & FAT LOSS PHASE PROGRAMMING | EP. 222 15.06.2026 1u 56min

  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
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  HOW TO TRAIN DURING A FAT LOSS PHASE TO LOSE FAT WITHOUT LOSING MUSCLE | FAT LOSS SERIES PART 2 | EP. 221 10.06.2026 42min

  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
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  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 1u 27min

  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
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  FAT LOSS PHASE MASTERCLASS: THE NUTRITION STRATEGY TO LOSE FAT & MAINTAIN MUSCLE | FAT LOSS SERIES PART 1 | EP. 219 27.05.2026 53min

  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
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  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 1u 34min

  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
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  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 1u 44min

  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
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  FAT LOSS FACTS YOU NEED TO KNOW: CUTTING THROUGH THE NOISE WITH EVIDENCE-BASED STRATEGIES 13.05.2026 24min

  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
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  LYLE MCDONALD: FAT LOSS FOR WOMEN MASTERCLASS | COMMON DIETING MISTAKES, SEX DIFFERENCES & WHY FAT LOSS FEELS HARDER FOR FEMALES 06.05.2026 2u 51min

  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
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  BUILDING PHASE MISTAKES: WHY YOU’RE GAINING FAT & NOT MUSCLE | LEAN GAINS SERIES PART 5 | EP. 215 29.04.2026 44min

  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
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  THE MOST IMPORTANT FAT LOSS HABITS, SCALE WEIGHT FLUCTUATIONS & TRAINING EXECUTION COACHING Q&A WITH JEFF HOEHN 27.04.2026 1u 24min

  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