Chasing Clarity: Health & Fitness Podcast

• HOW TO GET LEAN & STAY LEAN FOR LIFE: NUTRITIONAL PRINCIPLES THAT ACTUALLY WORK | EP. 177

  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 MATTERWHY I ANCHOR EVERY DIET WITH PROTEIN: FROM SATIETY TO MUSCLE RETENTION TO METABOLIC HEALTHTHE IMPORTANCE OF A NUTRIENT-DENSE DIET: HOW MICRONUTRIENTS DRIVE RESULTSWHY FOOD QUALITY MATTERS MORE THAN YOU THINK: FOR ADHERENCE, RECOVERY, HORMONES & LONG-TERM SUSTAINABILITYTHE DRAWBACKS OF NOT PRIORITIZING FOOD QUALITY: WHAT HAPPENS WHEN YOU RELY ON LOW-SATIETY, PROCESSED FOODSHOW TO LEVERAGE LOW ENERGY DENSITY FOODS: THE KEY TO EATING MORE, FEELING FULLER & STAYING LEAN FOR LIFEThis 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/coachinginquiryEmail: [email protected]’s Website: https://www.brandondacruzfit.com

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• RAPID FAT LOSS REVISITED: LYLE MCDONALD’S UPDATED INSIGHTS ON PROTEIN-SPARING MODIFIED FASTS | EP. 176

  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 PSMFWHAT INSPIRED LYLE MCDONALD TO WRITE THE RAPID FAT LOSS HANDBOOK?HOW RFL IMPROVES UPON THE CLASSIC PSMF MODELWHY PROTEIN NEEDS TO SCALE UP DURING A CALORIE DEFICITHOW A DEFICIT IMPACTS MUSCLE PROTEIN BALANCE (MPS VS. MPB)HOW TO SET PROTEIN INTAKE ON RFL BASED ON BODY FAT % & ACTIVITY LEVELESSENTIAL FATTY ACIDS ON RFL- WHY EPA & DHA ARE NON-NEGOTIABLEFOOD SOURCES VS SUPPLEMENTATION FOR OMEGA-3S DURING RAPID FAT LOSSWHY VEGETABLES MATTER ON RFLWHOLE FOODS VS LIQUID DIETS IN RAPID FAT LOSS PROTOCOLSHOW TO SCALE THE DEFICIT SIZE BASED ON BODY FAT PERCENTAGE & ACTIVITYWHO 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/coachinginquiryEmail: [email protected]’s Website: https://www.brandondacruzfit.com

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• DR. LAUREN COLENSO-SEMPLE: FIGHTING BACK AGAINST FEMALE-SPECIFIC FRAGILITY NARRATIVES | EP. 175

  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 FEARWHERE 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]’s Website: https://www.brandondacruzfit.com

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• LYLE MCDONALD: HOW TO MASTER LONG-TERM FAT LOSS MAINTENANCE | EP. 174

  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 MAINTENANCETHE BEHAVIORAL, PHYSIOLOGICAL, & PSYCHOLOGICAL CHALLENGES OF MAINTAINING RESULTSWHY MOST PEOPLE REGAIN WEIGHT & HOW TO AVOID ITLYLE’S PERSONAL RULES FOR STAYING LEAN, INCLUDING DAILY WEIGHING, REGAIN THRESHOLDS & USING RFL DAYS PROACTIVELYThis 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/coachinginquiryEmail: [email protected]’s Website: https://www.brandondacruzfit.com

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• FAT LOSS Q&A: HOW TO MANAGE HUNGER, CRUSH CRAVINGS & IMPLEMENT DIET HACKS THAT ACTUALLY WORK WITH PHILIP PAPE OF WITS & WEIGHTS | EP. 173

  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 DIETHOW TO CRUSH CRAVINGS USING RESEARCH-BACKED METHODSTHE 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=Q0kQ561CRDmMaMjtU9QJUAWHERE 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]’s Website: https://www.brandondacruzfit.com

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