Chasing Clarity: Health & Fitness Podcast

Getting lean is one thing. Staying lean? That’s where most people struggle. In today’s episode, I walk you through the exact nutrition strategies and frameworks I use with clients to help them build and maintain a lean, healthy physique without falling into the cycle of crash dieting, burnout, or rebound fat regain. We’ll cover: THE BIG ROCKS OF NUTRITION: WHY CALORIES, MACROS & FOOD QUALITY A...

MOST PEOPLE HAVE HEARD OF “RAPID FAT LOSS” DIETS…BUT FEW UNDERSTAND THE SCIENCE BEHIND THEM. On this week’s episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I’m joined by none other than Lyle McDonald, author of The Rapid Fat Loss Handbook and one of the greatest thought leaders in evidence-based nutrition. Together, we dig into the origins, evolution, and practical application of Prot...

On this week’s episode of the CHASING CLARITY: HEALTH & FITNESS PODCAST, I sat down with Dr. Lauren Colenso-Semple one of the top researchers in the field of female physiology to dismantle some of the most pervasive and misleading fragility narratives being pushed onto women in today’s fitness space. From the hype around cycle syncing…To the claim that women can’t build muscle without lifting...

On this episode of the Chasing Clarity Health & Fitness Podcast, I sat down with renowned author Lyle McDonald to unpack the most overlooked and most important phase in any fat loss journey: maintenance. While most people know how to lose fat, very few know how to keep it off. That’s where this episode comes in. We dive deep into: WHEN & WHY TO TRANSITION TO MAINTENANCE (EVEN IF YOU HAVEN’...

If you’re struggling with hunger, cravings, or diet adherence during a fat loss phase, this is the episode for you. I team up with Philip Pape of Wits & Weights to break down the most common fat loss questions I get from clients and listeners. We cover the most effective, research-backed strategies to manage hunger, crush cravings, and implement diet hacks that actually work in the real world....

On this episode of the Chasing Clarity Podcast, I team up with Lyle McDonald to unpack everything you need to know about cravings: what cravings really are, why they happen, and what actually works to manage them. TOPICS COVERED: WHY DO WE EXPERIENCE CRAVINGS? THE MOST PREVALENT MISCONCEPTIONS ABOUT THE CAUSES OF CRAVINGS  MISCONCEPTION #1: CRAVINGS ARE A SIGN OF A NUTRIENT DEFICIENCY MISCONCEPTIO...

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 ea...

In this episode of the Chasing Clarity: Health & Fitness Podcast, I’m diving deep into one of the most powerful strategies I use to help clients get lean and stay lean without living on low calories or constantly battling diet fatigue. We’re talking all about the High Energy Flux Model also known as the eat more, move more method and why it’s one of the most sustainable and effective framework...

In this episode, I’m joined by Dr. Eric Trexler — researcher and science communicator — to unpack the concept of metabolic adaptation from both a scientific and practical lens. We dive deep into how your body adjusts calorie expenditure, hormone levels, and hunger signals during a Fat Loss Phase and more importantly how to work with these changes, not fear them. Whether you’re a coach, a competito...

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:...

Saturated fat is one of the most controversial topics in nutrition and one of the most misunderstood. In this episode of the Chasing Clarity Podcast, I’m joined by Alan Flanagan and Danny Lennon of Sigma Nutrition Radio to break down what the science actually says about saturated fat, LDL cholesterol and heart disease. PART 1: WHAT SATURATED FAT DOES TO BLOOD LIPIDS ⁃ WHY METABOLIC WARD STUDIES AR...

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, re...

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 toda...

TOPICS: ⁃ WHAT NUTRITIONAL PERIODIZATION IS & HOW SCIENCE DEFINES IT ⁃ WHY NUTRITION SHOULD BE PERIODIZED JUST LIKE TRAINING ⁃ THE BENEFITS OF A STRUCTURED, PHASE-BASED APPROACH TO PHYSIQUE TRANSFORMATION ⁃ HOW I DESIGN GOAL-SPECIFIC PHASES TO DRIVE LONG-TERM RESULTS ⁃ WHY STAYING IN ONE PHASE (LIKE FAT LOSS) TOO LONG STALLS PROGRESS ⁃ MY PERIODIZED COACHING FRAMEWORK: PRIMER → FAT LOSS → META...

PODCAST TOPICS: THE CONSTRAINED MODEL OF ENERGY EXPENDITURE INTRODUCTION TO THE CONSTRAINED MODEL • Overview of Pontzer’s theory and Burn • Why this model gained popularity • Common misinterpretations of the model CONSTRAINED VS ADDITIVE MODEL OF ENERGY EXPENDITURE • Definitions and key differences • Origins of the theory (Pontzer’s 2012 Hadza study) • Why these models matter for fat loss and real...

A Health-Centric Coaching Model: Why a Healthy Body Is a Responsive Body In 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 BODY This episode breaks down the sev...

In this solo episode, Brandon DaCruz, accredited nutritionist and online physique coach pulls back the curtain and walks you through the personal journey, career path and coaching philosophy that have shaped his work over the past 15+ years in the fitness industry. You’ll hear the story behind how Brandon went from under-fueling as a young athlete to becoming a nationally published fitness model,...

TOPICS: ⁃ DEFINING NUTRIENT INSUFFICIENCY ⁃ WHAT DO WE ACTUALLY MEAN BY NUTRIENT INSUFFICIENCY & HOW IS IT DIFFERENT FROM FULL-BLOWN DEFICIENCY? ⁃ WHY ARE WE SEEING SUCH WIDESPREAD INADEQUACY IN ESSENTIAL VITAMINS & MINERALS EVEN AMONG ACTIVE INDIVIDUALS? ⁃ WHAT ARE SOME OF THE TOP MICRONUTRIENTS ATHLETES TEND TO FALL SHORT ON & WHY? ⁃ LIFESTYLE FACTORS THAT WORSEN THESE NUTRIENT INSUF...

TOPICS: ⁃ WHAT IS RESTING METABOLIC RATE (RMR)? ⁃ SCIENTIFIC RESEARCH ON SEX-BASED DIFFERENCES IN RMR ⁃ WHY MEN BURN MORE CALORIES AT REST ⁃ DEBUNKING THE “FEMININE METABOLISM” MYTH ⁃ THE ROLE OF LEAN MASS IN INFLUENCING RMR ⁃ HOW TO PRACTICALLY INFLUENCE YOUR RMR WHERE TO CONNECT WITH ME: Follow Brandon on IG:  https://www.instagram.com/brandondacruz_/ Email:  Bdacruzfitness@gmail.com For Info on...

TOPICS: ⁃ HOW STUBBORN BODY FAT DIFFERS BETWEEN SEXES ⁃ WHY IT’S HARDER TO LOSE FAT IN CERTAIN REGIONS THAN OTHERS ⁃ HOW BETA & ALPHA ADRENERIC RECEPTORS INFLUENCE FAT BREAKDOWN & FAT LOSS ⁃ THE ROLE CATECHOLAMINES PLAY IN THE FAT LOSS PROCESS ⁃ THE SCIENCE OF STUBBORN BODY FAT ⁃ HOW BLOOD FLOW INFLUENCES LIPOLYSIS & FAT LOSS ⁃ HOW DIFFERENCES IN HORMONES BETWEEN SEXES INFLUENCES FAT S...

TOPICS: ⁃ INTRO TO A NEW PODCAST SERIES ⁃ THE DIFFERENT TYPES OF FAT WE CARRY ⁃ SEX DIFFERENCES IN BODY FAT DISTRIBUTION ⁃ SEX DIFFERENCES IN FAT STORAGE & FAT GAIN ⁃ SEX DIFFERENCES IN POST-MEAL FAT STORAGE ⁃ DIFFERENCES BETWEEN MALES & FEMALES IN TERMS OF HOW THEY BURN FAT & RESTORE EXCESS FATTY ACIDS INTO FAT CELLS ⁃ SEX DIFFERENCES IN FAT USE DURING EXERCISE ⁃ SEX DIFFERENCES IN FA...

TOPICS: ⁃ WHAT IS GLP-1 & GIP? WHAT ARE THE MECHANISMS BY WHICH THEY HELP WITH WEIGHT LOSS? ⁃ CAN WE GO OVER THE CURRENT ANTI-OBESITY MEDICATIONS AVAILABLE AS WELL AS THE ONES THAT WILL BE RELEASED WITHIN THE NEXT FEW YEARS ⁃ LIRAGLUTIDE ⁃ SEMAGLUTIDE ⁃ TIRZEPATIDE ⁃ RETRATUTIDE ⁃ CAGRISEMA ⁃ BIMAGRUMAB ⁃ SEX DIFFERENCES IN RESPONSE TO GLP-1 RA’S ⁃ WHY WOMEN LOSE FASTER & MORE WEIGHT ON GL...

TOPICS: ⁃ INTRO TO THE BENEFITS OF DROPPING BODY FAT ⁃ HOW MUCH WEIGHT DO YOU NEED TO LOSE TO SEE SIGNIFICANT HEALTH BENEFITS ⁃ THE HEALTH BENEFITS OF 5-10% WEIGHT LOSS ⁃ RESEARCH ON THE SIGNIFICANT BENEFITS & IMPROVEMENTS THAT MODEST WEIGHT LOSS CAN HAVE ON METABOLIC HEALTH MARKERS ⁃ THE IMPACTS OF WEIGHT LOSS ON INSULIN SENSITIVITY, BLOOD SUGAR CONTROL & THE RISK OF TYPE 2 DIABETES ⁃ THE...

TOPICS COVERED ON THIS PODCAST: ⁃ THE MOST COMMON FAT LOSS MISTAKES WOMEN MAKE ⁃ SEX DIFFERENCES THAT MAKE FAT LOSS MORE DIFFICULT FOR WOMEN ⁃ WHY WOMEN LOSE WEIGHT SLOWER THAN MEN ⁃ DIFFERENCES IN FAT LOSS & MUSCLE LOSS BETWEEN SEXES ⁃ WHY WOMEN ARE MORE PREDIPOSED TOWARDS EXPERIENCING NEGATIVE EFFECTS FROM VERY LOW-CALORIE DIETING? ⁃ LOW ENERGY AVAILABILITY WHERE TO CONNECT WITH ME: Follow B...

TOPICS: ⁃ INTRO TO THE QUESTION AS TO WHETHER THE ISSUE IS EXCESS BODY FAT OR INSUFFICIENT MUSCLE MASS ⁃ OUR CURRENT OVERWEIGHT & OBESITY STATS ⁃ WHAT IS THE AVERAGE BODY FAT PERCENTAGE OF AMERICANS? ⁃ WHAT IS A HEALTHY LEVEL OF BODY FAT FOR MEN & WOMEN? ⁃ HOW MUCH WEIGHT ARE PEOPLE GAINING ON AVERAGE EACH YEAR? ⁃ HOW THE AVERAGE CALORIE INTAKE, ACTIVITY LEVELS & EXERCISE LEVELS OF IND...