Chasing Clarity: Health & Fitness Podcast

• FROM BURNOUT TO BALANCE: A COACHING JOURNEY BACK TO HEALTH & PHYSIQUE PROGRESS WITH IFBB PRO KARLEN CROUCH | EP. 165

  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 CYCLEWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: [email protected] Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon’s Website: https://www.brandondacruzfit.com

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• THE POWER OF NUTRITIONAL PERIODIZATION: A PHASIC APPROACH TO PHYSIQUE PROGRESS | EP. 164

  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 BODYWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: [email protected] Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon’s Website: https://www.brandondacruzfit.com

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• LYLE MCDONALD: CHALLENGING THE CONSTRAINED ENERGY MODEL — IS EXERCISE REALLY USELESS FOR BURNING CALORIES & LOSING FAT? | EP. 163

  PODCAST TOPICS: THE CONSTRAINED MODEL OF ENERGY EXPENDITUREINTRODUCTION TO THE CONSTRAINED MODEL• Overview of Pontzer’s theory and Burn• Why this model gained popularity• Common misinterpretations of the modelCONSTRAINED 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 coachingLIMITATIONS OF THE HADZA DATAMETABOLIC SCOPE & MAXIMUM SUSTAINABLE ENERGY EXPENDITURE• What metabolic scope is and how it’s calculatedTHE RESEARCH USED TO “SUPPORT” CONSTRAINED ENERGY CLAIMS• Why these studies don’t prove that exercise is ineffective for weight lossEXERCISE-ONLY STUDIES THAT SHOW SIGNIFICANT FAT LOSSCOMPONENTS 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 populationsPHYSIOLOGICAL 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 ineffectiveWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: [email protected] Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon’s Website: https://www.brandondacruzfit.com

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• MY HEALTH-CENTRIC COACHING MODEL: THE PRINCIPLES & FRAMEWORK BEHIND MY COACHING | EP. 162

  A Health-Centric Coaching Model: Why a Healthy Body Is a Responsive BodyIn 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 BODYThis 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 MANAGEMENTWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: [email protected] Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon’s Website: https://www.brandondacruzfit.com

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• THE WHY BEHIND THE WORK: WHO I AM, WHY I COACH & THE CLIENTS I SERVE | EP. 161

  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 COMMONWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: [email protected] Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon’s Website: https://www.brandondacruzfit.com

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