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 ALL MATTER
• WHY I ANCHOR EVERY DIET WITH PROTEIN: FROM SATIETY TO MUSCLE RETENTION TO METABOLIC HEALTH
• THE IMPORTANCE OF A NUTRIENT-DENSE DIET: HOW MICRONUTRIENTS DRIVE RESULTS
• WHY FOOD QUALITY MATTERS MORE THAN YOU THINK: FOR ADHERENCE, RECOVERY, HORMONES & LONG-TERM SUSTAINABILITY
• THE DRAWBACKS OF NOT PRIORITIZING FOOD QUALITY: WHAT HAPPENS WHEN YOU RELY ON LOW-SATIETY, PROCESSED FOODS
• HOW TO LEVERAGE LOW ENERGY DENSITY FOODS: THE KEY TO EATING MORE, FEELING FULLER & STAYING LEAN FOR LIFE

This episode is packed with no-nonsense, evidence-based advice that cuts through the noise and shows you what actually works not just to lose body fat, but to keep it off and build a lifestyle you can sustain.

If you’re ready to ditch extremes and take a smarter, more strategic approach to getting lean and staying lean, this one’s for you.

Click the link in the show notes to apply for coaching or connect with me directly. Let’s build your best body one habit at a 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/coachinginquiry

Email: [email protected]

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

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 Protein-Sparing Modified Fasts (PSMFs) and Lyle’s updated insights on RFL. 

HERE’S WHAT WE COVER:

WHAT IS A PROTEIN-SPARING MODIFIED FAST (PSMF) & HOW DOES IT WORK?

THE HISTORY OF VERY-LOW-CALORIE DIETS (VLCD) & THE ORIGINS OF PSMF

WHAT INSPIRED LYLE MCDONALD TO WRITE THE RAPID FAT LOSS HANDBOOK?

HOW RFL IMPROVES UPON THE CLASSIC PSMF MODEL

WHY PROTEIN NEEDS TO SCALE UP DURING A CALORIE DEFICIT

HOW A DEFICIT IMPACTS MUSCLE PROTEIN BALANCE (MPS VS. MPB)

HOW TO SET PROTEIN INTAKE ON RFL BASED ON BODY FAT % & ACTIVITY LEVEL

ESSENTIAL FATTY ACIDS ON RFL- WHY EPA & DHA ARE NON-NEGOTIABLE

FOOD SOURCES VS SUPPLEMENTATION FOR OMEGA-3S DURING RAPID FAT LOSS

WHY VEGETABLES MATTER ON RFL

WHOLE FOODS VS LIQUID DIETS IN RAPID FAT LOSS PROTOCOLS

HOW TO SCALE THE DEFICIT SIZE BASED ON BODY FAT PERCENTAGE & ACTIVITY

WHO SHOULD NOT USE A RAPID FAT LOSS APPROACH (CONTRAINDICATIONS)

This is an updated look at a topic Lyle originally wrote about in 2005 and last published on in 2008 so after more than 20 years of digging into Rapid Fat Loss, I’m excited to share what he has and hasn’t changed about this approach.

Tune in now and get clarity on the most misunderstood fat loss method in the industry.

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: [email protected]

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

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 heavy…To the myth that menopause kills your metabolism or that calorie deficits “don’t work” for women…

We cover what the actual human evidence says and why many of these popular beliefs are built on fear, fragility narratives, and misapplied rodent research.

Whether you’re a woman who wants to train hard, get strong, and feel empowered or a coach working with women, this conversation gives you the clarity, confidence, and context to move forward with a truly evidence-based approach.

WHAT WE COVER IN THIS EPISODE:

• THE ORIGIN & LIMITATIONS OF CYCLE SYNCING

• HOW MOST WOMEN DON’T HAVE A 28-DAY TEXTBOOK CYCLE

• HOW HORMONAL FLUCTUATIONS ACTUALLY AFFECT STRENGTH & PERFORMANCE

• DO WOMEN NEED TO LIFT HEAVY TO GROW MUSCLE?

• THE RESEARCH ON LOW LOAD VS. HIGH LOAD TRAINING FOR WOMEN 

• WHY SHORTER REST INTERVALS AREN’T BETTER FOR STRENGTH

• DO WOMEN STRUGGLE MORE IN A DEFICIT THAN MEN OR IS IT DUE TO A TDEE DIFFERENCE?

• KISSPEPTIN, ENERGY BALANCE & THE “CICO DOESN’T WORK FOR WOMEN” MYTH

• DOES MENOPAUSE REALLY LOWER METABOLIC RATE?

• THE REAL REASONS FAT LOSS FEELS HARDER DURING PERIMENOPAUSE & POSTMENOPAUSE

• WHY COACHING WOMEN SHOULD START WITH EVIDENCE, NOT FEAR

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: [email protected]

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

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’T HIT YOUR FAT LOSS GOAL) 

THE DIFFERENCE BETWEEN WEIGHT LOSS MAINTENANCE & FAT LOSS MAINTENANCE

THE BEHAVIORAL, PHYSIOLOGICAL, & PSYCHOLOGICAL CHALLENGES OF MAINTAINING RESULTS

WHY MOST PEOPLE REGAIN WEIGHT & HOW TO AVOID IT

LYLE’S PERSONAL RULES FOR STAYING LEAN, INCLUDING DAILY WEIGHING, REGAIN THRESHOLDS & USING RFL DAYS PROACTIVELY

This isn’t a quick-fix episode. It’s a masterclass in sustainable physique transformation and what it really takes to stay lean for life.

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: [email protected]

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

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. You’ll also learn the truth about appetite suppressants, the role of artificially sweetened drinks like diet soda, and where I draw the line with supplements and medications.

If you’re looking to get leaner, feel fuller, and stay consistent with your nutrition, hit play and let’s get into it.

WHAT WE COVER IN THIS Q&A EPISODE:

• PROVEN STRATEGIES TO MANAGE HUNGER DEEP INTO A DIET
• HOW TO CRUSH CRAVINGS USING RESEARCH-BACKED METHODS
• THE REAL DEAL ON APPETITE SUPPRESSANTS 
• ARE DIET SODAS & ARTIFICIALLY SWEETENED DRINKS ACTUALLY HELPFUL FOR FAT LOSS?

CHECK OUT PART 2 TO THIS CONVERSATION ON THE WITS & WEIGHTS PODCAST:

https://open.spotify.com/show/5qdeOoUWYJSGYtpNuG4WTf?si=Q0kQ561CRDmMaMjtU9QJUA

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: [email protected]

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

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
• MISCONCEPTION #2: CRAVINGS ARE CAUSED BY DIETARY RESTRAINT OR FOOD RESTRICTION
• THE BENEFIT OF USING A MORE STRUCTURED EATING APPROACH EARLY ON & RESTRICTING TRIGGER FOODS DURING A FAT LOSS PHASE
• THE MOST EFFECTIVE EVIDENCE-BASED WAYS TO REDUCE CRAVINGS
• MINDFULNESS & ACCEPTANCE-BASED STRATEGIES
• FLOATING LEAF VISUALIZATION
• URGE SURFING
• MINDSET SHIFTS TO REDUCE CRAVINGS
• REAPPRAISAL: SHIFTING HOW YOU THINK ABOUT A CRAVING
• FOCUSING ON THE “LATER” MINDSET OVER THE “NOW” MINDSET
• STRATEGIC PLANNING- IMPLEMENTATION INTENTIONS

If you’re tired of feeling out of control with food, this conversation is for you.

Hit play for practical strategies, real talk, and actionable advice you can use to take back control of your eating for good.

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: [email protected]

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

In this episode, I’m joined by Lyle McDonald for a no-fluff deep dive into the evolution of “flexible dieting” and why he now calls it “flexible eating.” We break down the psychological roots of eating behavior and explore how cognitive rigidity and emotional conditioning can sabotage even the most well-intentioned nutrition plans.

This episode ties together the physiology and psychology behind eating to help you shift your approach and perspective to maximize your progress.

If you’ve ever struggled with all-or-nothing thinking, emotional eating or perfectionism around eating, this conversation will reframe the way you think about restraint, flexibility, and long-term success.

TOPICS COVERED IN THIS EPISODE:
⁃ THE BIGGEST MISTAKES & MISINTERPRETATIONS OF FLEXIBLE DIETING
⁃ THE EVOLUTION FROM FLEXIBLE DIETING TO FLEXIBLE EATING
⁃ WHAT DIETARY RESTRAINT REALLY MEANS & WHY IT’S NOT INHERENTLY BAD
⁃ RIGID VS. FLEXIBLE CONTROL — COGNITIVE, BEHAVIORAL, & OUTCOME DIFFERENCES
⁃ THE MINDSETS THAT DRIVE BEHAVIOR
⁃ FLEXIBLE EATING ATTITUDES: HOW THEY LEAD TO BETTER OUTCOMES & PROTECT LONG-TERM ADHERENCE
⁃ DICHOTOMOUS THINKING: HOW BLACK-AND-WHITE BELIEFS DERAIL PROGRESS
⁃ CUE-CONDITIONED EATING
⁃ THE NEUROBIOLOGY BEHIND EATING: RESPONSES: THE ROLE OF DOPAMINE, GHRELIN, & INSULIN IN ANTICIPATORY EATING
⁃ EMOTIONAL EATING AS A CONDITIONED BEHAVIOR LOOP
⁃ ALTERNATIVE COPING STRATEGIES TO EMOTIONAL EATING
⁃ STRATEGIES LYLE HAS SHIFTED HIS PERSPECTIVE ON SINCE RELEASING HIS BOOK “A GUIDE TO FLEXIBLE DIETING”

WHERE TO CONNECT WITH ME:

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

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

Email: [email protected]

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

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 frameworks for improving body composition, increasing metabolic flexibility, and making long-term fat loss actually stick.

Here’s what I cover in this episode:
⁃ WHAT IS ENERGY FLUX?
⁃ WHY I STARTED FOCUSING ON ENERGY FLUX & IMPLEMENTING A HIGH ENERGY FLUX MODEL IN PRACTICE
⁃ WHY MOST PEOPLE FAIL TO STAY LEAN WITH THE TRADITIONAL APPROACH
⁃ LOW VS. HIGH ENERGY FLUX — THE TWO PATHS TO MAINTENANCE
⁃ THE GOAL OF MY HIGH ENERGY FLUX MODEL
⁃ THE BENEFITS I’VE SEEN IN CLIENTS I’VE USED THIS APPROACH WITH
⁃ THE RESEARCH ON HIGH ENERGY FLUX INCLUDING:
⁃ HIGH FLUX HELPS YOU GET LEAN MORE EFFICIENTLY & OFFSET METABOLIC ADAPTATION
⁃ HIGH FLUX LEADS TO BETTER BODY COMPOSITION OUTCOMES
⁃ HIGH FLUX ALLOWS YOU TO STAY LEANER FOR LONGER INCREASING YOUR LIKELIHOOD OF FAT LOSS MAINTENANCE
⁃ HIGH FLUX IMPROVES APPETITE REGULATION
⁃ HIGH FLUX UPREGULATES TOTAL DAILY ENERGY EXPENDITURE (TDEE)

If you're someone who’s tired of yo-yo dieting and wants to stay lean without sacrificing performance, energy, or health, this episode is 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: [email protected]

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

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 competitor, or someone who’s struggled with “plateaus” or weight regain, this conversation will give you the clarity you’ve been missing.

Metabolic adaptation is real but it’s not an insurmountable roadblock to your goals.

TOPICS COVERED:
⁃ WHAT METABOLIC ADAPTATION ACTUALLY IS
⁃ THE COMPONENTS OF ENERGY EXPENDITURE AFFECTED BY ADAPTATION
⁃ HORMONAL ADAPTATIONS DURING FAT LOSS
⁃ THE BIGGEST MISCONCEPTIONS ABOUT METABOLIC ADAPTATION
⁃ MISCONCEPTION 1: HAVING A “SLOW METABOLISM” PREVENTS FAT LOSS
⁃ MISCONCEPTION 2: METABOLIC ADAPTATION CAN STOP WEIGHT LOSS COMPLETELY
⁃ MISCONCEPTION 3: THE MORE METABOLIC ADAPTATION SOMEONE EXPERIENCES THE HIGHER THEIR LIKELIHOOD OF WEIGHT REGAIN
⁃ THE MOST EXTREME CASE STUDIES OF ADAPTATION
⁃ THE MINNESOTA STARVATION EXPERIMENT
⁃ THE BIGGEST LOSER STUDY
⁃ THE RACE ACROSS THE USA (ULTRA-ENDURANCE ADAPTATION)

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: [email protected]

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

In this episode of the Chasing Clarity: Health & Fitness Podcast, I’m breaking down exactly how I coach Fat Loss Phases to help clients lose body fat, retain muscle, and maintain their results long after the deficit ends.

This is the next step in my Health-Centric Coaching Series and it’s all about approaching fat loss with intention, strategy, and sustainability.

Inside the episode, I cover:
⁃ WHY THE GOAL OF FAT LOSS ISN’T JUST WEIGHT LOSS BUT IMPROVING BODY COMPOSITION
⁃ HOW I STRUCTURE A FAT LOSS NUTRITION PLAN TO AVOID NUTRIENT DEFICIENCIES
⁃ THE IMPORTANCE OF PROTEIN FOR MUSCLE RETENTION, APPETITE REGULATION & THERMOGENESIS
⁃ WHY FIBER IS ESSENTIAL FOR SATIETY, METABOLIC HEALTH & LONG-TERM ADHERENCE
⁃ THE FOUNDATIONAL HABITS THAT MAKE FAT LOSS PHASES EASIER TO EXECUTE
⁃ HOW I COMBINE DIET & TRAINING TO DRIVE BETTER BODY COMPOSITION OUTCOMES
⁃ THE NON-NEGOTIABLE ROLE OF RESISTANCE TRAINING IN EVERY FAT LOSS PHASE
⁃ HOW I USE CARDIO STRATEGICALLY TO INCREASE ENERGY EXPENDITURE
⁃ WHY NEAT & STEP TRACKING ARE CRITICAL TOOLS TO OFFSET ADAPTATION & SUPPORT RESULTS
⁃ THE SYSTEMS & BEHAVIORS THAT HELP CLIENTS MAINTAIN RESULTS AFTER THE DIET ENDS

If you’ve struggled with past fat loss attempts, lost muscle while dieting, or found yourself rebounding once the cut ended, this episode will give you the framework to change that.

WHERE TO CONNECT WITH ME:

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

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

Email: [email protected]

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