Chasing Clarity: Health & Fitness Podcast

By Brandon DaCruzHealth & Fitness

Chasing Clarity: Health & Fitness Podcast episodes

May 20 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
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 AGE
HOW MOTOR UNIT RECRUITMENT ACTUALLY WORKS WITH HEAVY VS LIGHT LOADS
MYTH 2: WOMEN GAIN MORE STRENGTH WITH SHORTER REST PERIODS
WHY SHORT REST PERIODS CAN HURT YOUR PROGRESS, NOT HELP IT
HOW REST INTERVALS IMPACT TRAINING VOLUME & HYPERTROPHY
MYTH 3: YOU SHOULD SWITCH YOUR WORKOUTS & EXERCISES EVERY 4 WEEKS TO GAIN MUSCLE & STRENGTH QUICKER
THE TRUTH ABOUT SWITCHING WORKOUTS EVERY 4 WEEKS

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

1 hr 35 min
May 18 WHY MOST DIETS FAIL, THE DRAWBACKS OF SWITCHING YOUR TRAINING PROGRAM TOO OFTEN & DOES CARDIO KILL MUSCLE GAIN | COACHING Q&A WITH JEFF HOEHN
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 WAY
THE MOST COMMON DIETING MISTAKES THAT KEEP PEOPLE FROM ACHIEVING A LEAN PHYSIQUE
HOW TO MAINTAIN MUSCLE WHEN LIFE GETS HECTIC & TRAINING VOLUME HAS TO DROP
WHY SWITCHING YOUR TRAINING PROGRAM EVERY 4-6 WEEKS IS HOLDING YOU BACK
A BELIEF WE’VE CHANGED OUR MINDS ON IN THE LAST FEW YEARS

As 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: [email protected]

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

My Reading Recommendations:

THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw

1 hr 45 min
May 13 FAT LOSS FACTS YOU NEED TO KNOW: CUTTING THROUGH THE NOISE WITH EVIDENCE-BASED STRATEGIES
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 SCALE
OVERWEIGHT & OBESITY: THE HARSH REALITY
BODY FAT PERCENTAGES & THE “OVERFAT” EPIDEMIC
THE DANGER OF CREEPING YEARLY WEIGHT GAIN
WHY MOST PEOPLE GAIN FAT: OVEREATING & UNDER-MOVING
CALORIES ALWAYS COUNT: THE SURPLUS PROBLEM
FAT LOSS: THE MOST COMMON FITNESS GOAL WORLDWIDE
WEIGHT LOSS VS. FAT LOSS: THE CRUCIAL DIFFERENCE
THE REAL GOAL OF A FAT LOSS PHASE
WHAT YOU ACTUALLY NEED TO LOSE FAT
HUNGER IS PART OF THE PROCESS (AND HOW TO MANAGE IT)
METABOLIC ADAPTATION: YOUR BODY’S RESPONSE TO DIETING
ADHERENCE: THE #1 PREDICTOR OF SUCCESS

If 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/coachinginquiry

Email: [email protected]

My Reading Recommendations:

THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
25 min
May 06 LYLE MCDONALD: FAT LOSS FOR WOMEN MASTERCLASS | COMMON DIETING MISTAKES, SEX DIFFERENCES & WHY FAT LOSS FEELS HARDER FOR FEMALES
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 MAKE
WHY AGGRESSIVE DIETING OFTEN BACKFIRES
SEX DIFFERENCES IN METABOLISM & ENERGY EXPENDITURE
WHY WOMEN LOSE WEIGHT SLOWER THAN MEN
DIFFERENCES IN FAT STORAGE PATTERNS BETWEEN MEN & WOMEN
THE TRUTH BEHIND THE 3500 CALORIE RULE
WHY WOMEN MAY LOSE LESS LEAN MASS DURING A DIET
LOW ENERGY AVAILABILITY & RELATIVE ENERGY DEFICIENCY
WHY VERY LOW-CALORIE DIETS CAN BE MORE PROBLEMATIC FOR WOMEN

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: [email protected]

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

2 hr 52 min
April 29 BUILDING PHASE MISTAKES: WHY YOU’RE GAINING FAT & NOT MUSCLE | LEAN GAINS SERIES PART 5 | EP. 215
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 PHASE
EATING IN TOO LARGE OF A SURPLUS
TAKING TOO FAST OF A RATE OF GAIN
CREATING A WEEKLY SURPLUS BY UNDEREATING DURING THE WEEK & OVEREATING ON THE WEEKEND
BEING TOO FLEXIBLE WITH YOUR FOOD CHOICES & EATING OUT TOO FREQUENTLY
EXCESSIVE CHEAT MEALS
NOT BEING CONSISTENT ENOUGH & SWINGING FROM EXTREME TO EXTREME
TRYING TO INTUITIVELY EAT DURING A BUILDING PHASE

If 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: [email protected]

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

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

My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw

45 min
April 27 THE MOST IMPORTANT FAT LOSS HABITS, SCALE WEIGHT FLUCTUATIONS & TRAINING EXECUTION COACHING Q&A WITH JEFF HOEHN
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 PHASE
WHY YOUR SCALE WEIGHT FLUCTUATES & WHAT ACTUALLY MATTERS FOR PROGRESS
THE NON-NEGOTIABLE HEALTH HABITS WE USE TO SUPPORT RECOVERY, PERFORMANCE & LONG-TERM RESULTS
HOW TO SELECT THE RIGHT LOADS IN A NEW TRAINING PHASE & AVOID OVERREACHING

As 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: [email protected]

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

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

My Reading Recommendations:

THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw

1 hr 25 min
April 22 HOW BIG OF A CALORIE SURPLUS DO YOU NEED FOR MUSCLE GROWTH? | LEAN GAINS SERIES PART 4 | EP. 213
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 GAIN
WHY YOU CANNOT FORCE FEED MUSCLE GROWTH
THE RATE OF GAIN TARGETS I USE WITH CLIENTS IN A LEAN BUILDING PHASE
WHY I USE A RATE OF GAIN INSTEAD OF A BLANKET “300 CALORIE SURPLUS” RECOMMENDATION
THE RESEARCH COMPARING FAST VS SLOW WEIGHT GAIN AND WHAT IT MEANS FOR FAT GAIN
THE MOST RECENT STUDY BY HELMS ET AL. 2023 ON SMALL VS LARGE SURPLUSES IN TRAINED LIFTERS
If 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: [email protected]

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

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

My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw

33 min
April 14 MIKKI WILLIDEN: THE HABITS OF SUCCESSFUL DIETERS, HOW TO IMPROVE INSULIN SENSITIVITY & THE BIGGEST NUTRITION MISTAKES WOMEN MAKE | EP. 212
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-TERM
WHY STRUCTURE, SYSTEMS, & PHYSIOLOGICAL READINESS MATTER MORE THAN WILLPOWER
THE MOST EFFECTIVE LEVERS FOR IMPROVING INSULIN SENSITIVITY THROUGH NUTRITION & LIFESTYLE
HOW BODY COMPOSITION, RESISTANCE TRAINING & MOVEMENT IMPACT GLUCOSE CONTROL
THE OVERLOOKED ROLE OF SLEEP & STRESS MANAGEMENT IN METABOLIC HEALTH
THE BIGGEST NUTRITION MISTAKES WOMEN MAKE WHEN TRYING TO BUILD A LEAN PHYSIQUE
WHY CHRONIC UNDERFUELING PREVENTS MUSCLE DEVELOPMENT & BODY COMPOSITION PROGRESS
THE IMPORTANCE OF STRATEGIC BUILDING PHASES & NUTRITION PERIODIZATION

If 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: [email protected]

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

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

My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw

39 min
April 08 DR. SCOTT STEVENSON: ARE YOU REALLY TRAINING HARD ENOUGH TO MAXIMIZE MUSCLE GROWTH? | WHY SOME PEOPLE TRAIN FOR YEARS & STILL LOOK THE SAME
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 LIGHT
RESEARCH SHOWING LIFTERS CHOOSE ~53% OF THEIR 1RM WHEN SELF-SELECTING WEIGHTS
WHY LOW-LOAD TRAINING REQUIRES PUSHING CLOSER TO FAILURE TO STIMULATE HYPERTROPHY
THE LIMITATIONS OF USING RIR AND HOW INACCURATE FAILURE PREDICTION CAN BE
WHY MANY LIFTERS BELIEVE THEY’RE TRAINING TO FAILURE WHEN THEY AREN’T
WHY META-ANALYSES SHOW A DOSE-RESPONSE RELATIONSHIP BETWEEN VOLUME AND MUSCLE GROWTH
THE PELLAND META-REGRESSION AND WHY HIGHER VOLUMES DON’T SHOW A CLEAR INVERTED U
HOW EFFORT PER SET MAY CHANGE AS TRAINING VOLUME INCREASES
BEHAVIORAL CHANGES THAT MAY OCCUR DURING HIGH-VOLUME TRAINING SESSIONS
SANDBAGGING, PACING, AND KEEPING REPS IN RESERVE
THE POTENTIAL ROLE OF THE CENTRAL GOVERNOR THEORY IN REGULATING EFFORT
WHY RPE OFTEN TOPS OUT AROUND 7-8 IN MANY TRAINING STUDIES
WHETHER THIS REFLECTS EFFORT REGULATION OR ADAPTATION TO HIGH WORKLOADS
PRACTICAL COACHING INSIGHTS ON HOW TO DETERMINE IF YOU’RE TRULY TRAINING HARD ENOUGH

Ultimately, 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: [email protected]

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

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

My Reading Recommendations:

THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw

The 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

1 hr 48 min
April 01 LEAN BUILDING VERSUS BULKING PHASES: HOW TO GAIN MUSCLE WITHOUT GETTING FAT | LEAN GAINS SERIES PART 3 | EP. 210
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 GROWTH
WHY YOU CANNOT FORCE FEED THE MUSCLE GROWTH PROCESS
LEAN BUILDING VS BULKING PHASES
WHY FOOD QUALITY, ADHERENCE & TRACKING STILL MATTER IN A SURPLUS
THE DRAWBACKS OF TAKING AN AGGRESSIVE BULKING APPROACH
HOW EXCESS FAT GAIN CAN WORSEN BODY COMPOSITION, BIOFEEDBACK & METABOLIC HEALTH
THE ADVANTAGES OF TAKING A LEAN BUILDING APPROACH TO MUSCLE GAIN
HOW TO GAIN MORE LEAN MASS WITH LESS FAT MASS WHILE STAYING HEALTHIER THROUGHOUT THE PHASE

If 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: [email protected]

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

Brandon’s Website: https://www.brandondacruzfit.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw

30 min