Chasing Clarity: Health & Fitness Podcast

Training volume has become one of the most misunderstood and oversimplified topics in fitness.

Over the last few years, there’s been a strong push toward low-volume training. It’s often framed as more efficient, more recoverable and even superior for long-term muscle growth.

And while that idea sounds appealing, especially if you’re short on time, the science tells a more nuanced story. In this episode, I’m joined once again by Dr. Eric Helms to break down where the training volume research actually stands as we move into 2026.

WE COVER:
• THE LATEST TRAINING VOLUME RESEARCH, INCLUDING THE 2025 PELLAND META-REGRESSION

• WHY THE LOW VOLUME VS HIGH VOLUME DEBATE IS A FALSE DICHOTOMY
• WHAT THE HYPERTROPHY LITERATURE ACTUALLY SHOWS ABOUT DOSE-RESPONSE & DIMINISHING RETURNS

This conversation isn’t about doing the most volume possible or the least volume possible.

It’s about understanding what the evidence supports, how training volume actually drives adaptation over time and how to apply it intelligently based on your goals, training age, and recovery capacity.

If your goal is long-term muscle growth, better performance, and sustainable progress, this episode will give you clarity.

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
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In this solo episode, I’m sharing 13 of the most important lessons I’ve learned after over a decade of coaching clients across all walks of life from IFBB pros to lifestyle clients, corporate execs, entrepreneurs, and fitness professionals.

These lessons weren’t pulled from textbooks. They were earned through experience. Through the wins, the failures, the hard conversations, and the real-life transformations.

Whether you’re a coach, an athlete, or someone serious about personal growth, this episode will give you the clarity, perspective, and systems to level up your results and longevity in this game.

INSIDE THIS EPISODE, I COVER:

1. LEAD CLIENTS FROM THE FRONT

2. THINK COACH, TALK CLIENT

3. NO ONE CARES HOW MUCH YOU KNOW UNTIL THEY KNOW HOW MUCH YOU CARE

4. CONSISTENCY CREATES TRANSFORMATION

5. SEE POTENTIAL IN CLIENTS THEY CAN’T YET SEE THEMSELVES

6. COACHING IS AN ART AS MUCH AS A SCIENCE

7. A HEALTHY BODY IS A RESPONSIVE BODY

8. HABITS & SYSTEMS BEAT WILLPOWER & MOTIVATION

9. HONESTY & HARD CONVERSATIONS DRIVE BREAKTHROUGHS

10. COACHING IS A CRAFT THAT MUST BE REFINED

11. THE MORE YOU LEARN, THE MORE YOU CAN SERVE

12. INVEST IN YOURSELF TO EARN CLIENT INVESTMENT

13. YOU CAN’T WANT THE RESULTS MORE THAN YOUR CLIENTS DO

If you’ve ever wondered what it really takes to create long-term results, this episode is for you.

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

Muscle hypertrophy is one of the most researched topics in exercise science. And yet, it’s still one of the most misunderstood.In this episode, I’m joined by exercise scientist and researcher Derrick Van Every, author of the 2025 review Load-Induced Human Skeletal Muscle Hypertrophy: Mechanisms, Myths, and Misconceptions, to separate what actually drives muscle growth from what simply shows up alongside hard training.Together, we break down the human evidence, challenge long-standing myths, and clarify how lifters and coaches should actually approach hypertrophy-focused training.In this episode, we cover:MECHANICAL TENSION AS THE PRIMARY DRIVER OF HYPERTROPHYWHAT ROLE IF ANY DOES METABOLIC STRESS PLAY IN MUSCLE GROWTHDOES THE PUMP CONTRIBUTE TO MUSCLE GROWTH?DO ACUTE CHANGES IN HORMONES FROM TRAINING INFLUENCE HYPERTROPHY OUTCOMESHOW SHOULD WE APPROACH TRAINING TO MAXIMIZE MUSCLE HYPERTROPHY?If you want a clear, evidence-based understanding of how muscle is actually built and how to structure your training around the variables that matter most, this conversation will bring clarity.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: [email protected]
Brandon’s Website: https://www.brandondacruzfit.com

Most people think of metabolic health as just managing blood sugar or burning fat efficiently but the ability to adapt to stress, perform under pressure, and recover from it all… that’s the true definition of a resilient body.

On this episode of THE CHASING CLARITY HEALTH & FITNESS PODCAST, I’m joined once again by Dr. Mike T. Nelson to break down metabolic flexibility, physiologic flexibility, and how building adaptability across multiple systems of the body creates a healthier, more responsive physique.

HERE IS WHAT WE COVER
️ WHAT METABOLIC FLEXIBILITY ACTUALLY MEANS & WHY IT’S CRITICAL FOR PERFORMANCE, RECOVERY & BODY COMP️

HOW TO IMPROVE FUEL ADAPTABILITY THROUGH NUTRITION, TRAINING, MOVEMENT, ETC.

WHAT PHYSIOLOGIC FLEXIBILITY IS

THE 4 SYSTEMS OF PHYSIOLOGIC FLEXIBILITY THAT DETERMINE STRESS RESILIENCE 

• TEMPERATURE REGULATION 

• OXYGEN & CO₂ TOLERANCE 

• FUEL USAGE 

• ACID-BASE BALANCE️

HOW TO USE COLD, HEAT, BREATHWORK, HIIT & NUTRITION TO BUILD A BODY THAT’S HARDER TO DERAIL

If this episode gives you a new lens on health & performance, share it with a friend, post it on your stories, and tag us with your biggest takeaway.

A HEALTHY BODY IS A RESPONSIVE BODY.

A FLEXIBLE BODY IS A RESILIENT BODY.

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

Most women don’t struggle with fat loss because they’re doing something wrong. They struggle because they’ve been taught to judge progress using the wrong measurement. The scale reflects body weight, not body composition, and when you don’t understand what drives fluctuations, it’s easy to panic, overcorrect, and sabotage results.

On this episode of THE CHASING CLARITY HEALTH & FITNESS PODCAST, we continue the conversation from Part 1 by breaking down why scale weight behaves differently in women, how the menstrual cycle influences day to day changes, and how to track progress accurately without letting a single number dictate your mindset or effort.

If you’ve ever felt like you were doing everything right but the scale jumped up a few pounds overnight, this episode will bring clarity. Progress is never linear, and weight is only one small piece of a much larger picture.

HERE IS WHAT WE COVER

️HOW THE MENSTRUAL CYCLE IMPACTS SCALE FLUCTUATIONS️

WHY WOMEN SEE BIGGER DAY TO DAY SHIFTS COMPARED TO MEN️

HOW TO USE DAILY WEIGH INS AND 7 DAY AVERAGES TO TRACK TRENDS️

WHY WEEKLY WEIGH INS CAN MISLEAD YOU️

THE DIFFERENCE BETWEEN FAT LOSS AND WATER WEIGHT️

HOW TO DESENSITIZE YOURSELF TO SCALE ANXIETY️

HOW TO TRACK PROGRESS BEYOND THE SCALE WITH PHOTOS, CLOTHING, PERFORMANCE AND BIOFEEDBACK️

WHY TRUE TRANSFORMATION REQUIRES MULTIPLE DATA POINTS

If you want to stop letting the scale control your emotions, your decisions, or your belief in yourself, this episode will teach you how to interpret the data correctly and stay consistent without second guessing every fluctuation.

IF THIS EPISODE HELPED YOU, SHARE IT WITH A FRIEND WHO NEEDS IT.

If you’re ready for coaching that respects female physiology and builds results that last, apply for 1:1 coaching through the link in the show notes.

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 women don’t struggle with fat loss because they’re unmotivated or undisciplined. They struggle because they’ve been given the wrong strategy for their biology and they’ve been dieting from a suboptimal position where their body isn’t ready to lose fat in the first place.

On this episode of THE CHASING CLARITY HEALTH & FITNESS PODCAST, I break down the physiological realities that make fat loss look different for women, why comparing your progress to a man’s is a losing game and how I coach female clients in a strategic, evidence-based way that protects hormones, preserves muscle and delivers results that last.

This episode explains why so many women experience chronic dieting, metabolic slowdown, cycle disruptions, a slower rate of scale change than men, and the frustration of feeling like their body isn’t responding and what to do differently if you want sustainable results instead of another rebound.

HERE IS WHAT WE COVER
️

WHY WOMEN START WITH LOWER MAINTENANCE CALORIES & LOWER TDEE️

THE IMPACT OF CHRONIC DIETING, LOW ENERGY AVAILABILITY & RED-S️

WHY AGGRESSIVE DEFICITS BACKFIRE & LEAD TO HORMONAL DISRUPTION️

HOW TO SET SUSTAINABLE FAT LOSS RATES BASED ON % BODYWEIGHT️

WHY WOMEN LOSE WEIGHT SLOWER THAN MEN & WHY THAT’S NORMAL️

HOW TO PRESERVE LEAN MASS WHILE DROPPING BODY FAT️

THE POWER OF A PRIMER PHASE BEFORE DIETING️

HOW TO BREAK THE WEEKDAY DIETER CYCLE FOR GOOD

If you’re tired of dieting harder and seeing less progress, this episode will help you rebuild your metabolism, understand your physiology, and execute a fat loss strategy that actually works for women.

IF THIS EPISODE HELPED YOU, SHARE IT WITH A FRIEND WHO NEEDS IT.

If you’re ready for a personalized approach that respects female physiology, apply for 1:1 coaching through the link in the show notes.

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

Functional and “holistic” coaching is more popular than ever but a lot of people are walking away from these programs feeling more confused, more anxious, and more convinced that they are broken than when they started.

On this episode of THE CHASING CLARITY HEALTH & FITNESS PODCAST, I sit down with Sam Miller to break down where functional coaching is going wrong, how fear based messaging and diagnosis driven protocols are impacting clients and what a higher standard of coaching should actually look like if the goal is long term health and sustainable results.

HERE IS WHAT WE COVER️

WHY COOKIE CUTTER PROTOCOLS HAVE TAKEN OVER A FIELD THAT CLAIMS TO BE “INDIVIDUALIZED”️

HOW PRESET SYSTEMS AND TEMPLATES IGNORE REAL WORLD PHYSIOLOGY, PSYCHOLOGY, LIFESTYLE AND GOALS️

THE PROBLEM WITH VAGUE DIAGNOSES LIKE “ADRENAL FATIGUE” AND “WEIGHT LOSS RESISTANCE”️

HOW LABELING CLIENTS AS “BROKEN” CREATES FEAR, IDENTITY ISSUES AND DEPENDENCY️

THE RISE OF FEAR BASED MARKETING AND WHY IT DRIVES HYPERFIXATION AND OVER ANALYSIS️

HOW SUPPLEMENT AND PEPTIDE STACK OBSESSION PULLS ATTENTION AWAY FROM NUTRITION, TRAINING, SLEEP AND STRESS️

If this episode hits home for you, share it on your stories and tag us with your biggest takeaway, and if you need support, you can always reach me on Instagram @brandondacruz_ or through the link in the show notes.

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

Women over 40 are constantly told that fat loss becomes impossible once they reach perimenopause or menopause. Social media is filled with claims that hormones prevent fat loss, that metabolism crashes and that weight loss resistance is inevitable. These messages create anxiety, confusion and frustration for women who feel like their bodies have stopped responding.

In today’s episode, we cut through the noise and get to the truth behind fat loss in midlife.

The reality is that your body is not broken and fat loss is still absolutely achievable after 40. The women I coach in their 40s and 50s are living proof that with the right strategy, results are not only possible but predictable.

This episode walks you through the science, the research and the practical strategies that drive real, long lasting body composition change for women in midlife.

HERE IS WHAT WE COVER:
️

WHY WOMEN FEEL LIKE FAT LOSS BECOMES HARDER IN PERIMENOPAUSE AND MENOPAUSE️

THE REAL REASONS FAT LOSS FEELS MORE CHALLENGING AFTER 40️

WHAT THE RESEARCH SAYS ABOUT WEIGHT LOSS OUTCOMES BEFORE & AFTER MENOPAUSE️

HOW CHANGES IN SLEEP, STRESS, NEAT, & MUSCLE MASS IMPACT ENERGY BALANCE️

FAT DISTRIBUTION CHANGES DURING MENOPAUSE️

WHY LIFESTYLE HABITS MATTER MORE THAN HORMONES FOR FAT LOSS SUCCESS️

THE COACHING STRATEGIES I USE WITH WOMEN OVER 40 TO REBUILD METABOLISM & CHANGE BODY COMPOSITION️

THE FIVE PILLARS THAT DRIVE SUSTAINABLE FAT LOSS ACROSS THE FEMALE LIFE COURSE

If you are in your 40s or 50s and feel like your body is fighting you, this episode will give you the clarity, confidence and strategy you need to move forward.

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

Women in their 40s and 50s are constantly targeted with misinformation around hormones, metabolism and fat loss. Social media is filled with claims that menopause crashes your metabolism, makes fat loss impossible and guarantees belly fat no matter what you do. These fragility narratives create fear and confusion and leave many women feeling frustrated and defeated.

In this episode, I sit down with Lyle McDonald to break down what the science actually shows about metabolism and fat loss during the menopause transition.

This conversation is designed to replace misinformation with clarity and empower women with an evidence based understanding and practical solutions.

HERE IS WHAT WE COVER:

️DOES MENOPAUSE CRASH YOUR METABOLISM️

WHAT THE LATEST RESEARCH SHOWS ABOUT RESTING METABOLIC RATE IN MIDLIFE️

WHY AGE NOT MENOPAUSAL STATUS IS LINKED TO LOWER METABOLIC RATE️

WHY FAT LOSS FEELS HARDER DURING PERIMENOPAUSE️

IS FAT GAIN INEVITABLE DURING MENOPAUSE️

WHAT THE SWAN STUDY REALLY TELLS US ABOUT BODY COMP IN MIDLIFE️

THE TRUTH ABOUT “MENO BELLY” & FAT REDISTRIBUTION️

MYTH BUSTING A SHORTER ANABOLIC WINDOW FOR WOMEN️

ACTIONABLE STRATEGIES FOR WOMEN 40 PLUS TO IMPROVE METABOLISM AND BODY COMPOSITION

If this episode resonates with you or you know a woman who feels stuck in her fat loss journey, share it with her so she can hear the truth instead of fear based marketing.

For a structured, evidence based coaching program customized to your physiology and lifestyle, apply using the link in the show notes or send me a message on Instagram @brandondacruz_

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

Women are constantly targeted with confusing and fear based messaging around hormones, metabolism, and weight loss. Especially during perimenopause and menopause, misinformation spreads rapidly and leads many women to believe their bodies are broken or that fat loss is no longer possible.

In this episode of the Chasing Clarity Health and Fitness Podcast, I sit down with Lyle McDonald to dismantle the most common myths being pushed in the women’s health space and reveal what the science actually shows. Our goal is to replace confusion and fear with clarity, confidence, and evidence based education.

HERE IS WHAT WE COVER:️

WHY WOMEN ARE TARGETED BY NUTRITION & BODY COMP MISINFORMATION️

DO WOMEN RESPOND DIFFERENTLY TO A CALORIE DEFICIT THAN MEN?️

REAL REASONS WOMEN OFTEN LOSE FAT SLOWER THAN MEN️

KISSPEPTIN, HORMONES & MISUSED MECHANISTIC DATA️

PREMENOPAUSE VS PERI/POSTMENOPAUSE FAT LOSS OUTCOMES

If today’s episode resonates with you, share it with another woman who needs to hear a message grounded in truth and empowerment instead of fear and confusion.

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