Chasing Clarity: Health & Fitness Podcast

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

Saturated fat is one of the most controversial topics in nutrition and one of the most misunderstood. In this episode of the Chasing Clarity Podcast, I’m joined by Alan Flanagan and Danny Lennon of Sigma Nutrition Radio to break down what the science actually says about saturated fat, LDL cholesterol and heart disease.

PART 1: WHAT SATURATED FAT DOES TO BLOOD LIPIDS
⁃ WHY METABOLIC WARD STUDIES ARE THE GOLD STANDARD FOR ISOLATING SATURATED FAT’S EFFECTS
⁃ SUBSTITUTION ANALYSES — WHAT HAPPENS WHEN SATURATED FAT IS REPLACED WITH UNSATURATED FAT
⁃ THE KEYS EQUATION & IMPORTANCE OF THE P:S RATIO

PART 2: SATURATED FAT & HEART DISEASE RISK
⁃ WHAT THE SEVEN COUNTRIES STUDY ACTUALLY FOUND & HOW IT’S BEEN MISREPRESENTED
⁃ RCT EVIDENCE LINKING SFA REDUCTION TO LOWER CHD RISK
⁃ PUBLIC HEALTH OUTCOMES: THE FINNISH DIET-HEART SUCCESS STORY
⁃ THRESHOLDS FOR SATURATED FAT INTAKE

PART 3: PRACTICAL APPLICATION
⁃ MOST EFFECTIVE DIETARY STRATEGIES FOR IMPROVING LIPIDS
⁃ SIMPLE FOOD SWAPS TO REDUCE SFA & INCREASE UNSATURATED FATS
⁃ MOST COMMON MYTHS DEBUNKED

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

Before you jump into another Fat Loss Phase, you need to ask yourself one important question: Is your body actually ready to respond?

In today’s episode, I’m breaking down one of the most overlooked but essential phases I use with clients before we ever touch a calorie deficit, The Primer Phase.

This is the strategic “pre-fat loss” phase where we focus on rebuilding your body’s internal health, restoring biofeedback and laying the foundation for sustainable results that actually stick.

TOPICS COVERED IN THIS EPISODE:
⁃ WHY JUMPING STRAIGHT INTO A FAT LOSS PHASE OFTEN LEADS TO BURNOUT, PLATEAUS & REBOUNDS
⁃ THE TWO MOST COMMON CLIENT PROFILES I SEE: CHRONIC DIETERS & THE OVERFED YET UNDERNOURISHED
⁃ THE CONCEPT BEHIND “A HEALTHY BODY IS A RESPONSIVE BODY” & HOW IT UNDERPINS MY COACHING MODEL
⁃ WHAT A PRIMER PHASE IS & WHY I USE IT AS “THE DIET BEFORE THE DIET”
⁃ THE METABOLIC, HORMONAL & BEHAVIORAL DYSFUNCTIONS THAT MAKE FAT LOSS HARDER THAN IT SHOULD BE
⁃ WHY DIETING IS A STRESSOR & HOW THE PRIMER PHASE HELPS THE BODY BETTER ADAPT TO IT
⁃ WHO BENEFITS MOST FROM A PRIMER PHASE (7+ CLIENT TYPES EXPLAINED IN DETAIL)
⁃ THE TOP 8 GOALS I FOCUS ON DURING THE PRIMER PHASE
⁃ CLIENT CASE STUDY
⁃ WHY FAT LOSS NEEDS TO BE COAXED THROUGH PROPER PREPARATION, NOT FORCED THROUGH RESTRICTION
⁃ HOW THE PRIMER PHASE FITS INTO THE BIGGER PICTURE OF LONG-TERM PHYSIQUE TRANSFORMATION

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 episode, I’m joined by my client IFBB Pro Karlen Crouch to walk you through her journey from burnout to balance.

After years of contest prep, chronic dieting and getting stage-lean year after year, Karlen came to me in a state of severe metabolic adaptation, hormonal disruption and adrenal dysfunction.

Together, we took a health-first, periodized approach to restore her physiology and today, at 41, she’s in the best shape of her life both physically and hormonally.

We dive into the toll of low energy availability, the importance of strategic recovery phases, the power of maintenance and how a well-executed Fat Loss Phase after restoring health can lead to lasting results.

TOPICS:
⁃ THE HIDDEN COST OF CHRONIC DIETING & CONTEST PREP
⁃ WHAT METABOLIC ADAPTATION REALLY IS
⁃ RED-S & THE IMPACT OF LOW ENERGY AVAILABILITY ON WOMEN’S HEALTH
⁃ UNDERSTANDING ADRENAL DYSFUNCTION & CORTISOL DYSREGULATION
⁃ BIOFEEDBACK RED FLAGS: WHEN YOUR BODY STOPS RESPONDING
⁃ HOW WE REVERSED YEARS OF STRESS, LOW ENERGY & HORMONAL BURNOUT
⁃ WHY MAINTENANCE PHASES ARE ESSENTIAL FOR LONG-TERM PROGRESS
⁃ STRATEGIC RECOVERY: INSIDE KARLEN’S POST-SHOW REBOUND PLAN
⁃ HOW TO USE MAINTENANCE TO IMPROVE TRAINING, FLEXIBILITY & RESULTS
⁃ KARLEN’S FAT LOSS SUCCESS AT 41: LEANER, STRONGER, HEALTHIER
⁃ TRUE BODY RECOMPOSITION AS AN ADVANCED TRAINEE
⁃ CREATING A SUSTAINABLE PHYSIQUE WITHOUT SACRIFICING HEALTH
⁃ ADVICE FOR WOMEN STUCK IN THE CHRONIC DIETING CYCLE

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

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