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 → METABOLIC RESTORATION → MAINTENANCE → LEAN BUILDING → REPEAT
⁃ HOW I TRANSITION CLIENTS BETWEEN PHASES TO MAXIMIZE RESPONSIVENESS
⁃ HOW I APPLY NUTRITIONAL PERIODIZATION WITHIN A FAT LOSS PHASE USING REFEEDS, DEFICIT DELOAD & HIGH DAYS
⁃ THE IMPORTANCE OF PRACTICING EATING AT MAINTENANCE BEFORE A FAT LOSS PHASE ENDS
⁃ HOW TO USE METABOLIC RESTORATION PHASES TO AVOID REBOUND WEIGHT GAIN
⁃ HOW NUTRITIONAL PERIODIZATION BUILDS A MORE RESPONSIVE, RESILIENT & RESULTS-DRIVEN BODY

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

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-world coaching

LIMITATIONS OF THE HADZA DATA

METABOLIC SCOPE & MAXIMUM SUSTAINABLE ENERGY EXPENDITURE
• What metabolic scope is and how it’s calculated

THE RESEARCH USED TO “SUPPORT” CONSTRAINED ENERGY CLAIMS
• Why these studies don’t prove that exercise is ineffective for weight loss

EXERCISE-ONLY STUDIES THAT SHOW SIGNIFICANT FAT LOSS

COMPONENTS OF THE CONSTRAINED MODEL THAT ARE OFTEN OVERLOOKED
• How constraint is influenced by:
• Energy balance (deficit vs surplus)
• Body size, BMI, and adiposity
• Why the constrained model doesn’t apply equally to all populations

PHYSIOLOGICAL LIMITS TO METABOLIC ADAPTATION
• Why RMR can’t drop indefinitely (and doesn’t drop 49%)

FINAL THOUGHTS: WHERE THE CONSTRAINED MODEL GOES WRONG
• The issue isn’t that the model is invalid—it’s that it’s misapplied
• Most people aren’t exercising enough to hit the constraint
• The practical takeaway: move more, fuel smarter and don’t dismiss exercise as ineffective

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

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 seven high-priority principles I use to build transformations that actually last from optimizing internal health and metabolism to designing periodized training and nutrition plans that align with your goals, lifestyle and physiology.

If you’ve been spinning your wheels or feel like your body isn’t responding the way it should, this one’s for you.

TOPICS:
⁃ WHY HEALTH IS THE FOUNDATION FOR BODY COMPOSITION CHANGE- WHY A HEALTHY BODY IS A RESPONSIVE BODY
⁃ THE FRAMEWORK BEHIND MY HEALTH CENTRIC COACHING MODEL
⁃ MY HIGH PRIORITY PRINCIPLES FOR HEALTH & BODY COMPOSITION CHANGE
⁃ BUILDING OUT A NUTRIENT DENSE DIET
⁃ USING NUTRITIONAL PERIODIZATION & GOAL SPECIFIC PHASES TO HELP CLIENTS MAXIMIZE THEIR BODY COMPOSITION OVER TIME IN A WAY THEY CAN MAINTAIN THE RESULTS THEY ACHIEVE
⁃ PRIMING THE BODY TO RESPOND BETTER WITH A PRIMER PHASE
⁃ IMPROVING METABOLIC HEALTH, METABOLIC FLEXIBILITY & INSULIN SENSITIVITY
⁃ PROGRESSIVE RESISTANCE TRAINING
⁃ ENCOURAGING A HIGH ENERGY FLUX LIFESTYLE
⁃ SLEEP OPTIMIZATION & STRESS MANAGEMENT

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

In this solo episode, Brandon DaCruz, accredited nutritionist and online physique coach pulls back the curtain and walks you through the personal journey, career path and coaching philosophy that have shaped his work over the past 15+ years in the fitness industry.

You’ll hear the story behind how Brandon went from under-fueling as a young athlete to becoming a nationally published fitness model, corporate sports nutrition executive and high-level coach who’s helped over 1,100 clients improve their physiques, performance, and overall health.

Brandon shares why he left the security of a successful corporate career to coach full-time, the type of clients he works best with and what truly drives his passion for helping others. This episode is more than a bio, it’s a window into the deeper mission behind his coaching: using evidence-informed, health-centric methods to transform not just bodies, but lives.

If you’re someone who values longevity, sustainability, and individualized attention in your health and fitness journey, this episode will give you a clear view of what Brandon’s coaching is all about.

TOPICS:
⁃ WHO I AM/REINTRODUCING MYSELF
⁃ MY PERSONAL JOURNEY INTO FITNESS & COACHING
⁃ MY EVOLUTION FROM PERSONAL TRAINER TO SUPPLEMENT INDUSTRY EXECUTIVE TO FULL-TIME COACH
⁃ WHY I CHOSE TO LEAVE CORPORATE AMERICA TO PURSUE COACHING FULL-TIME
⁃ THE SACRIFICES, DISCIPLINE & WORK ETHIC BEHIND BUILDING A COACHING BUSINESS
⁃ THE WHY BEHIND MY DESIRE TO HELP OTHERS
⁃ MY MISSION IN COACHING
⁃ WHY PHYSIQUE GOALS ARE BEST ACHIEVED THROUGH HEALTH-FIRST STRATEGIES
⁃ THE WIDE RANGE OF CLIENTS I WORK WITH & WHAT THEY ALL HAVE IN COMMON

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

TOPICS:
⁃ DEFINING NUTRIENT INSUFFICIENCY
⁃ WHAT DO WE ACTUALLY MEAN BY NUTRIENT INSUFFICIENCY & HOW IS IT DIFFERENT FROM FULL-BLOWN DEFICIENCY?
⁃ WHY ARE WE SEEING SUCH WIDESPREAD INADEQUACY IN ESSENTIAL VITAMINS & MINERALS EVEN AMONG ACTIVE INDIVIDUALS?
⁃ WHAT ARE SOME OF THE TOP MICRONUTRIENTS ATHLETES TEND TO FALL SHORT ON & WHY?
⁃ LIFESTYLE FACTORS THAT WORSEN THESE NUTRIENT INSUFFICIENCIES
⁃ WHAT IS THE IMPACT OF POOR SLEEP ON DIET QUALITY & THE NUTRIENT DENSITY OF THE DIET?
⁃ WHAT ROLE DOES STRESS PLAY IN MICRONUTRIENT STATUS?

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

TOPICS:
⁃ WHAT IS RESTING METABOLIC RATE (RMR)?
⁃ SCIENTIFIC RESEARCH ON SEX-BASED DIFFERENCES IN RMR
⁃ WHY MEN BURN MORE CALORIES AT REST
⁃ DEBUNKING THE “FEMININE METABOLISM” MYTH
⁃ THE ROLE OF LEAN MASS IN INFLUENCING RMR
⁃ HOW TO PRACTICALLY INFLUENCE YOUR RMR

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

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 STORAGE & FAT LOSS

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

TOPICS:
⁃ INTRO TO A NEW PODCAST SERIES
⁃ THE DIFFERENT TYPES OF FAT WE CARRY
⁃ SEX DIFFERENCES IN BODY FAT DISTRIBUTION
⁃ SEX DIFFERENCES IN FAT STORAGE & FAT GAIN
⁃ SEX DIFFERENCES IN POST-MEAL FAT STORAGE
⁃ DIFFERENCES BETWEEN MALES & FEMALES IN TERMS OF HOW THEY BURN FAT & RESTORE EXCESS FATTY ACIDS INTO FAT CELLS
⁃ SEX DIFFERENCES IN FAT USE DURING EXERCISE
⁃ SEX DIFFERENCES IN FAT GAIN, FAT LOSS & POST-DIET FAT REGAIN
⁃ WHY YOU NEED TO STOP DRASTIC WEIGHT CYCLING & INSTEAD FOCUS ON LOSING FAT & THEN MAINTAINING IT
⁃ WHY LOSING LEAN MASS DURING A DIET PREDISPOSES YOU REBOUNDING AFTER A DIET
⁃ WHAT TO DO AFTER YOU FINISH A FAT LOSS PHASE
⁃ METABOLIC RESTORATION PHASES

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

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 GLP-1’S
⁃ WHAT ARE THE MOST COMMON MISTAKES PEOPLE MAKE WHEN USING THESE COMPOUNDS?
⁃ HOW TO OPTIMIZE BODY COMPOSITION OUTCOMES WHEN USING GLP-1’S?
⁃ WHAT STRATEGIES CAN BE USED TO KEEP THE DOSE LOWER TO KEEP SIDE EFFECTS LOWER?
⁃ FAT & WEIGHT LOSS PLATEAUS
⁃ WHAT TO DO IF SOMEONE WANTS TO COME OFF? TAPERING OFF GLP’S

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

Link To Lyle’s New Book: https://www.amazon.com/dp/B0DT26F7HY

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 IMPACTS OF WEIGHT LOSS ON BLOOD LIPID & CHOLESTEROL LEVELS
⁃ THE IMPACTS OF WEIGHT LOSS ON BLOOD PRESSURE LEVELS
⁃ THE IMPACTS OF WEIGHT LOSS ON ARTHRITIS
⁃ WEIGHT LOSS & ALL CAUSE MORTALITY

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com