Chasing Clarity: Health & Fitness Podcast

Most people see the holidays as an obstacle to progress, a time when all the hard work they’ve put in throughout the year gets undone. But the truth is, the holidays don’t have to derail your goals. With the right systems, structure, and mindset, you can enjoy the food, the people, and the season without losing the habits that drive long-term success.

In this episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I break down the research behind why most annual weight gain happens during the holidays and share the exact strategies I use with clients to help them stay lean, healthy, and consistent through the most challenging time of the year. Whether your goal is fat loss, maintenance, or simply feeling your best while enjoying the celebrations, this episode will give you a clear framework to stay in control without restriction or guilt.

HERE IS WHAT WE COVER:
WHY MOST YEARLY WEIGHT GAIN HAPPENS BETWEEN NOVEMBER & JANUARY

HOW TO TRANSITION TO MAINTENANCE & FOCUS ON PERFORMANCE DURING THE HOLIDAYS

WHY YOU SHOULD TREAT EACH HOLIDAY AS A SINGLE DAY, NOT A SIX-WEEK SEASON

HOW TO PLAN & PRIORITIZE CELEBRATIONS WITHOUT LOSING STRUCTURE

PRE-LOADING STRATEGIES THAT REDUCE HUNGER & PREVENT OVEREATING

HOW TO LEAD BY EXAMPLE BY BRINGING DISHES THAT ALIGN WITH YOUR GOALS

THE MINDSET SHIFTS THAT TURN HOLIDAY CHALLENGES INTO LONG-TERM SUCCESS

If you’ve ever felt like the holidays knock you off track or undo months of progress, this episode will show you how to approach the season with balance, confidence, and clarity so you can enjoy it fully and start the new year strong.

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

Most people see stage shredded physiques on social media and assume they can or should walk around looking like that year round. What they do not see are the physiological costs, the metabolic adaptations, the low energy availability and the trade offs that come with pushing down to essential levels of body fat.

In this episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I sit down with Dr Eric Helms to break down what it really takes to get into stage condition, what happens to your body along the way and how to approach contest prep in a smarter, more sustainable way if you decide to go down that road.

We cover the science, the case studies and our own experiences from multiple seasons on stage so that you have informed consent before chasing extreme levels of leanness.

HERE IS WHAT WE COVER:
WHAT “STAGE SHREDDED” ACTUALLY MEANS FOR MALES & FEMALES

TYPICAL BODY FAT RANGES COMPETITIVE PHYSIQUE ATHLETES REACH FOR STAGE

WHAT HAPPENS WHEN YOU GET DOWN TO VERY LOW LEVELS OF BODY FAT

METABOLIC ADAPTATION: HOW ENERGY EXPENDITURE, NEAT & HORMONES CHANGE

LOW ENERGY AVAILABILITY & REDS: HEALTH, PERFORMANCE & HORMONAL CONSEQUENCES

THE CALORIC COST OF GETTING SHREDDED: WHY CALORIES OFTEN HAVE TO GET VERY LOW

HOW MUCH METABOLIC ADAPTATION IS EXPECTED VS EXAGGERATED ONLINE

THE ROLE OF RATE OF LOSS

WHY A HIGH PROTEIN INTAKE IS CRITICAL DURING PREP

SMARTER PREP STRATEGIES LONGER TIMELINES, INTERMITTENT DIETING & PROPER CARDIO MODALITY

If you have ever thought about getting stage lean or wondered why you cannot stay “contest ready” year round, this episode will give you clarity on the trade offs, the physiology behind them and the strategies that make the process safer and more effective.

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

Hunger is the #1 challenge most people face when trying to lose body fat. It’s not that people don’t know they need to eat fewer calories, it’s that staying consistent in a deficit feels impossible when hunger and cravings take over.

In this episode of the Chasing Clarity Health & Fitness Podcast, I’m breaking down the science of hunger and sharing practical, research-backed nutrition strategies to help you manage appetite, improve adherence, and make fat loss feel easier.

We’ll cover:

WHAT IS HUNGER? THE SIMPLE DEFINITION

HOMEOSTATIC VS HEDONIC HUNGER

DIETING REALITY: HUNGER IS A PART OF THE PROCESS

NUTRITIONAL FACTORS FOR MANAGING HUNGER & MAKING FAT LOSS FEEL EASIER

SMART NUTRITION CHOICES THAT MAKE FAT LOSS EASIER

ENERGY DENSITY: EAT MORE FOOD FOR FEWER CALORIES

MANAGING THE CALORIE BUDGET THROUGH ENERGY DENSITY

SATIETY INDEX: FOODS THAT KEEP YOU FULL LONGER

MAXIMIZING SATIETY PER CALORIE USING THE SATIETY INDEX

LOWER PALATABILITY TO LOWER INTAKE

THE ROLE FOOD PROCESSING PLAYS IN FAT LOSS

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’m joined by Dr. Mikki Williden to unpack one of the most overlooked but most important phases of any transformation, the maintenance phase.

Losing fat can be challenging but keeping it off is the true test. Research shows that the majority of people who lose weight eventually regain it but that doesn’t have to be the case. In this conversation, Mikki and I break down the physiological, psychological, and behavioral factors that make long-term maintenance so difficult and what you can do to overcome them.

HERE’S WHAT WE COVER:

WHY FAT LOSS MAINTENANCE IS SO CHALLENGING & HOW TO APPROACH IT

DEFINING WEIGHT MAINTENANCE

MISTAKES PEOPLE MAKE WHEN THINKING ABOUT WEIGHT MAINTENANCE

WHY YOU SHOULD SHIFT YOUR FOCUS TO BODY COMPOSITION MAINTENANCE OVER SCALE WEIGHT MAINTENANCE

WHY DO MOST PEOPLE STRUGGLE TO MAINTAIN THEIR RESULTS?

WHY IS IT HARDER TO KEEP FAT OFF THAN TO LOSE IT?

ARE THE STRATEGIES FOR LOSING FAT DIFFERENT FROM MAINTAINING FAT LOSS?

MINDSET SHIFTS FOR SUCCEEDING IN MAINTENANCE

THE GAP IN THE FITNESS INDUSTRY – WHY MOST PROGRAMS FAIL TO TEACH MAINTENANCE

REFRAMING MAINTENANCE AS THE PHASE THAT MAKES YOUR RESULTS LAST

If you’ve ever reached your fat loss goal only to find yourself struggling to maintain it, this episode will help you understand why and give you the clarity, structure, and mindset needed to make your results last 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

On this week’s episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I’m joined once again by Lyle McDonald, one of the most influential voices in evidence-based nutrition and physique science.

In this episode, we revisit and expand upon one of the most effective, misunderstood and highly structured approaches to accelerated fat loss: The Rapid Fat Loss Diet (RFL).

Lyle breaks down his updated RFL framework, covering everything from the original strict version to his new progressive and flexible models designed to help individuals achieve rapid fat loss without sacrificing muscle, metabolic health or long-term adherence.

HERE’S WHAT WE COVER:

INTRO – RAPID FAT LOSS REVISITED WITH LYLE MCDONALD

RECAP OF WHAT STRICT RFL IS

THE RELAXED RFL

WHAT TO ADD & WHO THE RELAXED RFL IS FOR

THE PROGRESSIVE RFL – STRUCTURE MEETS FLEXIBILITY

THE FREE MEAL – BUILDING PSYCHOLOGICAL FLEXIBILITY

THE MAINTENANCE DAY – STRATEGIC REFEEDS FOR CONTROL & LONGEVITY

ADF & ICR – THE FINAL STEP OF THE PROGRESSIVE RFL

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 Calvin Scheller to break down one of the most misunderstood topics in nutrition: appetite regulation.

We explore how your hormones, macronutrient intake, and food choices shape the way you experience hunger and why so many people struggle to feel full, even when they’re eating enough.

This conversation goes far beyond “just eat less.” It’s about understanding the physiological drivers of hunger, how to work with your body instead of against it, and how to improve appetite regulation so you can better manage your energy intake, physique, and long-term results.

Whether you’re looking to lose fat, trying to build muscle, or simply want to feel more in control of your appetite, this episode is for you.

WHAT WE COVER IN THIS EPISODE:

• WHAT IS APPETITE?
• WHAT IS LEPTIN & WHAT ROLE DOES IT PLAY IN APPETITE REGULATION?
• WHAT IS LEPTIN RESISTANCE & HOW DOES IT IMPACT HUNGER SIGNALS?
• WHAT STRATEGIES IMPROVE LEPTIN SENSITIVITY?
• WHAT IS INSULIN & HOW DOES IT AFFECT APPETITE & SATIETY?
• HOW INSULIN SUPPRESSES HUNGER 
• WHAT IS GHRELIN & HOW DOES IT INFLUENCE HUNGER & FOOD-SEEKING BEHAVIOR?
• WHAT IS CORTISOL & HOW DOES STRESS IMPACT APPETITE REGULATION?
• HOW DO PROTEIN & AMINO ACIDS IMPACT APPETITE?
• CLINICAL RESEARCH ON HIGH-PROTEIN DIETS & SATIETY
• HOW DO GLUCOSE & CARBOHYDRATES IMPACT APPETITE?
• WHY INSULIN-SPIKING, HIGH-CARB MEALS ARE OFTEN MORE SATIATING THAN HIGH-FAT MEALS
• WHAT EFFECT DO DIETARY FATS HAVE ON APPETITE & HUNGER?
• WHY DIETARY FAT IS THE LEAST SATIATING MACRONUTRIENT PER CALORIE
• WHAT ARE HYPER-PALATABLE FOODS & HOW DO THEY OVERRIDE SATIETY SIGNALS?
• WHAT THE RESEARCH SHOWS ABOUT ULTRA-PROCESSED FOODS & CALORIE INTAKE

This one’s a masterclass in appetite regulation blending deep science with practical takeaways so you can make better nutrition decisions, regulate hunger, and stay on track with your goals.

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’m breaking down the fatal fat loss mistakes that stall progress, slow results, and keep you stuck spinning your wheels.

These are the blind spots that make so many dieters think their metabolism is broken, when in reality, it’s their execution, tracking, or awareness that needs refining.

We’ll cover the most common mistakes I see in both research and real-world coaching, and more importantly, how to fix each one so you can finally start seeing sustainable fat loss results.

HERE’S WHAT WE COVER:

️MISTAKE #1: INCONSISTENT EXECUTION OF THE DIET / LACK OF ADHERENCE

️MISTAKE #2: MISESTIMATING CALORIE INTAKE & THINKING YOU’RE IN A LARGER DEFICIT THAN YOU ARE

️MISTAKE #3: TRACKING BLIND SPOTS- UNTRACKED BITES, LICKS, TASTES & “CALORIE AMNESIA”

  • The Power of Grazing & BLTs

  • The Weekend Effect

  • Restaurant Meals & “Zero-Calorie” Foods

  • Common Tracking Mistakes I See as a Coach

  • Solutions: How to Eliminate Blind Spots

️MISTAKE #4: CHASING WEIGHT LOSS ON THE SCALE RATHER THAN FOCUSING ON FAT LOSS & MUSCLE PRESERVATION

️MISTAKE #5: OVERESTIMATING CALORIES BURNED THROUGH EXERCISE

️MISTAKE #6: NOT TRACKING STEPS & NOT ACCOUNTING FOR DROPS IN NEAT

  • Why Step Tracking Matters

  • NEAT, Appetite!& Energy Balance

  • Practical Coaching Strategy

️FATAL FAT LOSS MISTAKES THAT ALSO HINDER PROGRESS

  • Poor Sleep & Recovery

  • Chronic Stress & Emotional Eating

  • Ignoring Micronutrient Intake

  • Taking in Too Many Liquid Calories

This episode is your roadmap to identifying the habits, blind spots, and mindset traps that hold most people back during fat loss.

If you’ve been consistent but still not seeing results, this one will show you exactly what’s missing and how to fix it.

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 sit down with Dr. Eric Helms to break down the science & practical strategies behind getting super lean while holding onto hard-earned muscle.

We cover:

RATE OF LOSS THAT SHOULD BE TARGETED WHEN GETTING SUPER LEAN

• At the start of a Fat Loss Phase, calories are high, diet fatigue is low, and motivation is at its peak. 
• Clients are also carrying more body fat at this stage, so there’s a larger energy reserve to pull from. Seeing faster results early on builds momentum and motivation. 

WHY YOUR RATE OF LOSS SHOULD SLOW DOWN THE LEANER YOU GET 

• Higher risk of muscle loss as body fat gets lower
• Greater metabolic adaptation when very lean
• Training performance & recovery become harder to maintain

WHY INCREASING PROTEIN INTAKE DURING A DEFICIT CAN BE BENEFICIAL

• Helps preserve lean muscle mass when energy intake is low.
• Supports higher satiety & appetite control compared to carbs or fats.
• Provides an “insurance policy” against lean tissue loss in very lean athletes.

EVIDENCE THAT A DEFICIT REDUCES MPS

• Decreases muscle protein synthesis (MPS)
• Increases muscle protein breakdown (MPB)
• Increases protein oxidation

ERIC’S NEW META-REGRESSION ON PROTEIN INTAKE DURING A DEFICIT 

HUNGER MANAGEMENT STRATEGIES

• Acceptance based approach 
• Lean into low-energy-density foods
• Start meals with a salad or soup preload
• Look for harder-texture, solid food sources over liquids
• Eat slowly and mindfully

Whether you’re prepping for the stage, a photoshoot, or just want to understand how to get lean without sacrificing muscle, this episode gives you the tools to do it smarter.

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 week’s episode of the Chasing Clarity Health & Fitness Podcast, I sit down with my client and former Division 1 athlete, fitness professional, and tech sales leader Nikki Zahka to unpack her journey from chronic under-fueling and hypothalamic amenorrhea to restoring her health, rebuilding her physiology, and achieving her best physique yet.

We cover:

NIKKI’S ATHLETIC HISTORY

NIKKI’S PROFESSIONAL ENDEAVORS

• High performers often burn the candle at both ends not realizing that stress adds up across life domains.

WHERE NIKKI WAS AT THE START OF COACHING (JANUARY 2023)

• Physique looked great externally but internally her health was compromised.
• Chronic under-eating (1200–1350 kcal/day) with high-output training.
• Showing signs of suppressed physiology, poor digestion, and hormonal dysfunction.

WHAT NIKKI WAS EXPERIENCING WHEN WE STARTED WORKING TOGETHER

• Over 3 years without a menstrual cycle.
• Classic RED-S biofeedback: fatigue, hormone suppression, stress overload.
• Chronic under-fueling led to poor quality of life despite looking “fit.”

HYPOTHALAMIC AMENORRHEA (HA)

• Causes: low energy availability + high stress suppressing hypothalamic signaling.
• Effects: reduced thyroid, elevated cortisol, reduced estrogen/progesterone.

RELATIVE ENERGY DEFICIENCY & LOW ENERGY AVAILABILITY (LEA)

• Adaptable LEA: short-term, strategic, recoverable.
• Problematic LEA: chronic, damaging, with systemic consequences.
• Nikki had been in problematic LEA for years due to mismatch of intake/output.

CONSEQUENCES OF RED-S

• HORMONAL: ↓ thyroid, estrogen, progesterone, testosterone, IGF-1, leptin; ↑ cortisol.
• METABOLIC: suppressed RMR, reduced MPS.
• BONE HEALTH: ↓ bone mineral density, ↑ fracture risk.
• GI: constipation, digestive distress.
• PERFORMANCE: ↓ strength, endurance, glycogen storage, recovery; ↑ injury risk.
• HEMATOLOGICAL: iron deficiency → worsened thyroid function.

THE PRIMER PHASE

• Foundation-building stage where we focused on restoring physiology, habits, and metabolic health.
• Pulled back from high-intensity, exhaustive training.
• Focused on fueling, recovery, sleep, stress management.

INTENTION OF THE PRIMER PHASE

• Reverse chronic low energy availability.

NUTRIENT TIMING & WITHIN-DAY ENERGY AVAILABILITY

• Importance of distribution, not just daily totals.
• Even fueling throughout the day → reduces stress, improves recovery, supports hormones.
• Avoid large gaps without eating & fasted high-intensity training.

OUTCOMES OF THE PRIMER PHASE

• After 6 months: improved training performance, recovery, and body recomposition.
• Fueling at  >2000 kcal on training days at ~110 lbs.
• Biofeedback improved across the board.
• Proof that correcting EA + structured resistance training = muscle gain & better hormone function.

LEAN BUILDING PHASES

• Next step after Primer: structured lean muscle gain phase 
• RESTORED MENSTRUAL CYCLE after 3+ years.
• Focused on performance, fueling, and health markers.
• Out of 55 weeks, only 6 spent dieting; most time spent building.
• Mindset shift: from chasing leanness to fueling abundance.

LESSONS & TAKEAWAYS

Nikki’s story is a powerful reminder that A HEALTHY BODY IS A RESPONSIVE BODY and when you prioritize physiology, the physique

results follow.

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’m joined once again by Dr. Eric Helms, one of the most respected voices in evidence-based bodybuilding and nutrition.

Eric and I dive into some of the most misunderstood yet important topics in physique development and lifestyle coaching, including:

THE TRUTH ABOUT INTUITIVE EATING VS INFORMED EATING 

WHY MOST PHYSIQUE ATHLETES & FITNESS PROFESSIONALS AREN’T REALLY EATING “INTUITIVELY”

THE LATEST RESEARCH ON REFEEDS & WHETHER THEY’RE MORE PSYCHOLOGICAL OR PHYSIOLOGICAL IN BENEFIT

WHY LIVING THE FITNESS LIFESTYLE YEAR-ROUND IS THE KEY TO SUSTAINABLE RESULTS, WHETHER YOU’RE A PHYSIQUE COMPETITOR OR AN EVERYDAY FITNESS ENTHUSIAST

This conversation bridges science and practice, giving you both research-backed insights and real-world coaching takeaways.

If you want clarity on how to approach nutrition, refeeds, and long-term lifestyle habits to actually look, feel, and perform your best, you won’t want to miss this episode.

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