Chasing Clarity: Health & Fitness Podcast

Brandon DaCruz

The Chasing Clarity Health & Fitness Podcast aims to bridge the gap between complexity and clarity within the health and fitness space. Brandon and Jeff have a relatable synergy that allows them to go deep and wide on all topics related to nutrition, training, health, and fitness. We will cover both information and application for anyone interested in improving their health, fitness, and body composition throughout our journey together and with you all. Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack

  1. 2d ago

    DR. MIKKI WILLIDEN: DOES DRINKING ALCOHOL REALLY BLUNT FAT LOSS? SEPARATING THE PHYSIOLOGY FROM THE BEHAVIOR | EP. 227

    Alcohol might be the most misunderstood topic in all of fitness. On one side, you have people who will tell you that a single drink torches your progress. That one night out shuts off fat loss, kills your gains, and undoes a week of hard work. On the other side, you have people who insist that calories are all that matter, so you can drink whatever you want as long as it fits your macros. Here’s the reality. Both of those are oversimplifications, and the truth lives in a much more nuanced middle. Because the way alcohol actually affects your body composition has very little to do with some magical fat-storing property, and almost everything to do with the calories it contributes, what it does to your appetite and restraint, how it impacts your sleep, and the behaviors that tend to come along with a night of drinking. Separate the physiology from the behavior, and the entire conversation changes. In this episode, I’m joined by my good friend Dr. Mikki Williden, host of the Mikkipedia podcast, who holds a masters in human nutrition and a PhD in public health. Together we break down what the science actually says about alcohol, fat loss, and body composition.  HERE’S WHAT WE COVER:  WHY ALCOHOL IS THE MOST MISUNDERSTOOD TOPIC IN FITNESS & THE TWO EXTREMES TO AVOID HOW ALCOHOL IS METABOLIZED & WHY THE BODY TREATS IT AS A PRIORITY FUEL WHY ALCOHOL TEMPORARILY SUPPRESSES FAT OXIDATION THE THREE MECHANISMS THROUGH WHICH ALCOHOL MAKES FAT LOSS HARDER  HOW QUICKLY ALCOHOL CALORIES ADD UP & ERASE A WEEK’S WORTH OF DEFICIT  WHY POOR SLEEP AFTER DRINKING DRIVES UP HUNGER & LOWERS RESTRAINT THE NEXT DAY  WHAT THE RESEARCH SAYS ABOUT HABITUAL DRINKING & BODY WEIGHT WHY WINE LOOKS “HEALTHIER” THAN BEER & WHAT’S REALLY GOING ON  WHY LIQUID CALORIES & ALCOHOL LEAD TO INCOMPLETE DIETARY COMPENSATION  THE PRACTICAL PLAYBOOK FOR BUDGETING ALCOHOL INTO A FAT LOSS PHASE  WHAT TO DO BEFORE, DURING & THE DAY AFTER DRINKING TO PROTECT YOUR PROGRESS  WHERE TO CONNECT WITH DR. MIKKI WILLIDEN: https://www.instagram.com/mikkiwilliden 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: Bdacruzfitness@gmail.com My Reading Recommendations: THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw

    DR. MIKKI WILLIDEN: DOES DRINKING ALCOHOL REALLY BLUNT FAT LOSS? SEPARATING THE PHYSIOLOGY FROM THE BEHAVIOR | EP. 227

  2. Jul 6

    LATEST BODY RECOMP RESEARCH & THE 3 LEVERS I PULL WITH CLIENTS TO MAKE IT HAPPEN | ERIC HELMS FOLLOW-UP | EP. 226

    Body recomposition is one of the most contested concepts in physique development — and one of the most misunderstood. The traditional dogma says you have to pick a lane. You’re either bulking or you’re cutting. You can’t gain muscle in a deficit. And once you’re past the beginner stage, recomp isn’t on the table. But the research over the past several years has made it increasingly clear that this framing is an oversimplification of how energy balance actually translates to body composition. And there are specific levers that, when pulled correctly together, can drive recomp outcomes in trained individuals who’ve spent years thinking it wasn’t possible for them. On this week’s episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I’m following up on my recent conversation with Dr. Eric Helms with a solo deep-dive into the two topics we didn’t get to cover — the most recent body recomp research published this year, and the three primary levers I pull with my clients to actually drive recomp outcomes in the real world. This episode is for: Trained lifters who’ve been told recomp is no longer on the table Coaches who want a clear framework for programming recomp phases Anyone stuck between cutting and bulking and ready to try a different approach Listeners who heard the Helms episode and want the practical playbook HERE’S WHAT WE COVER: A FOUNDATIONAL RECAP OF WHAT BODY RECOMP IS & THE 3 FORMS IT CAN TAKE A DEEP DIVE INTO THE LATEST RECOMP STUDY BY VARGAS-MOLINA ET AL. 2025 LEVER 1: DEFICIT SIZE & WHY SMALLER DEFICITS BEAT AGGRESSIVE ONES FOR RECOMP LEVER 2: PROTEIN INTAKE & THE TIERED APPROACH I USE BASED ON BODY FAT LEVEL LEVER 3: TRAINING DOSE & THE DIFFERENCE BETWEEN WORKING OUT VS. TRAINING WHY MOST LIFTERS HAVE NEVER TRULY TRAINED CLOSE ENOUGH TO FAILURE TO DRIVE RECOMP HOW TO PULL ALL THREE LEVERS IN ALIGNMENT TO MAKE RECOMP HAPPEN This is the practical follow-up to the Helms conversation — the actionable playbook for anyone who wants to take their recomp efforts seriously. If you’ve been spinning your wheels between cutting and bulking without making the progress you want, this episode will give you the clarity you’ve been missing.

  3. Jun 29

    ERIC HELMS: BODY RECOMP — THE SCIENCE OF BUILDING MUSCLE & LOSING FAT AT THE SAME TIME | EP. 225

    Body recomposition — the process of building muscle and losing fat simultaneously — is one of the most contested concepts in the entire fitness industry. The traditional dogma says you have to pick a lane. You’re either bulking or you’re cutting. You can’t gain muscle in a deficit. And once you’re past the beginner stage, recomp isn’t on the table. But that framing is built on an oversimplification of how energy balance actually translates to body composition. And the research over the last several years has made that increasingly clear. On this week’s episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I sat down with Dr. Eric Helms — competitive natural pro bodybuilder, founder of the MASS Research Review, co-author of the Muscle and Strength Pyramids, and one of the most respected researchers in the evidence-based community — to break down the science, the physiology, and the real-world coaching application of body recomposition. This episode is for: Trained lifters who’ve been told recomp is no longer on the table Female clients who’ve been spinning their wheels with cardio and over-restriction Coaches who want to understand the research backing the recomp conversation Anyone tired of toggling between bulking and cutting without making real progress HERE’S WHAT WE COVER: THE THREE FORMS OF BODY RECOMPOSITION & WHY MOST PEOPLE DEFINE IT TOO NARROWLY WHY THE “YOU MUST BE IN A SURPLUS TO GROW MUSCLE” DOGMA IS AN OVERSIMPLIFICATION FAT LOSS AS AN ENERGY-DEPENDENT PROCESS VS. MUSCLE GAIN AS A SIGNALING-DEPENDENT PROCESS WHY TRAINED LIFTERS CAN STILL RECOMP  ️ THE DIFFERENCE BETWEEN TRAINING AGE AND TRAINING ADVANCEMENT HOW PRE-SHOW BODYBUILDERS EATING UP INTO A SHOW CAN PRODUCE DRAMATIC RECOMP OUTCOMES WHY WOMEN MAY ACTUALLY HAVE A PHYSIOLOGICAL ADVANTAGE OVER MEN WHEN IT COMES TO RECOMPOSITION WHAT ENHANCED ATHLETES TELL US ABOUT THE NATURAL LIFTER’S PHYSIOLOGICAL CEILING THE MINDSET PIECE THAT DETERMINES WHETHER EVERY OTHER VARIABLE ACTUALLY WORKS This is one of the most thorough conversations on body recomposition we’ve done on the show  bridging cutting-edge research with real-world coaching application. If you’ve been stuck spinning your wheels, this episode will bring the clarity you’ve been missing. 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: Bdacruzfitness@gmail.com My Reading Recommendations: THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw

  4. Jun 24

    CARDIO, STEPS & DAILY MOVEMENT STRATEGY FOR LOSING FAT & KEEPING IT OFF | FAT LOSS SERIES PART 3 | EP. 224

    Most dieters think more cardio equals more fat loss. And most of them have spent years stacking HIIT classes, bootcamps and spin sessions on top of their training, assuming the intensity of those workouts is what drives the result.  But the data tells a different story. The variable doing the most work for your daily energy expenditure isn’t your formal cardio sessions. It’s your non-exercise activity thermogenesis, or NEAT — the daily movement you do outside of structured training. In parts one and two of this Fat Loss Series, I broke down the nutrition strategy that creates the deficit and the training strategy that preserves your muscle. In this episode, we shift into the third lever of the fat loss process, your energy output.  We cover where cardio actually fits into a fat loss phase, why HIIT isn’t the superior fat loss tool most people think it is, why NEAT and daily movement are the most powerful and most sustainable energy expenditure levers you have, and why your step count is one of the most important numbers you should be paying attention to if you want to lose fat and keep it off. Because the dieters who actually succeed long-term aren’t the ones doing the most cardio. They’re the ones who built daily movement into their lifestyles and used cardio strategically rather than as their primary tool. HERE’S WHAT WE COVER: WHY ENERGY BALANCE HAS TWO SIDES AND WHY MOST DIETERS ONLY FOCUS ON ONE THE HIGH ENERGY FLUX MODEL AND WHY MOVING MORE LETS YOU EAT MORE DURING A CUT WHAT METABOLIC ADAPTATION ACTUALLY IS AND WHERE THE 500 CALORIE DROP COMES FROM WHY 85-90% OF METABOLIC ADAPTATION DURING A DIET COMES FROM REDUCTIONS IN NEAT THE 2,000 CALORIE NEAT VARIABILITY BETWEEN PEOPLE OF THE SAME BODY WEIGHT WHY BMR ONLY VARIES BY 5-9% BETWEEN INDIVIDUALS BUT NEAT VARIES BY 2,000 CALORIES THE ROLE OF CARDIO IN A FAT LOSS PHASE AND WHY MOST DIETERS GET IT WRONG WHY YOUR TRAINING COMES FIRST, STEPS AND NEAT COME SECOND, AND CARDIO COMES THIRD THE RESEARCH ON HIIT VS STEADY STATE CARDIO FOR FAT LOSS OUTCOMES WHY HIIT BURNS FEWER TOTAL CALORIES THAN STEADY STATE DESPITE FEELING HARDER WHY STEADY STATE AND LISS ARE THE SMARTER MODALITIES FOR MOST DIETERS THE FOUR COMPONENTS OF METABOLISM AND WHY NEAT IS THE LARGEST LEVER YOU CAN CONTROL WHY STEP TRACKING IS NON-NEGOTIABLE DURING A FAT LOSS PHASE THE RESEARCH ON STEP COUNT THRESHOLDS FOR EXERCISE TO ACTUALLY BE METABOLICALLY BENEFICIAL THE STEP COUNT DATA ON SUCCESSFUL WEIGHT LOSS MAINTAINERS HABIT STACKING TACTICS FOR BUILDING MOVEMENT INTO YOUR EXISTING ROUTINE WHY POST-MEAL WALKS REDUCE POST-MEAL BLOOD GLUCOSE BY OVER 50% 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: Bdacruzfitness@gmail.com My Reading Recommendations: THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw

  5. Jun 22

    CAN YOU ACTUALLY RECOMP? DEFINING BODY RECOMPOSITION & THE 5 POPULATIONS WHO CAN BUILD MUSCLE & LOSE FAT AT THE SAME TIME WITH JEFF HOEHN | EP. 223

    Body recomposition — the process of building muscle and losing fat at the same time — is one of the most contested and most misunderstood concepts in physique development. The conventional view is that recomp is reserved for two specific groups — beginners and individuals with excess body fat. And while those populations do see the most dramatic outcomes, that framing leaves out several other groups who can absolutely still recomp under the right conditions. On this week’s episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I’m joined by Jeff Hoehn for Episode 5 of our monthly collaboration where we break down topics that bridge evidence-based research with real-world coaching application. In this conversation, we go deep on what body recomposition actually is, the three different forms it can take, and the five populations of individuals who can realistically expect to recomp when their training and nutrition are properly structured. HERE’S WHAT WE COVER: WHAT BODY RECOMPOSITION REALLY MEANS & WHY THE SCALE OFTEN MISLEADS YOU  THE 3 FORMS OF BODY RECOMP & THE PHASES WHERE EACH ONE SHOWS UP  FAT LOSS FOCUSED RECOMP, BUILDING FOCUSED RECOMP & SIMULTANEOUS FAT LOSS WITH MUSCLE GAIN  WHY NEWBIES & INDIVIDUALS WITH EXCESS BODY FAT SEE THE MOST DRAMATIC RECOMP OUTCOMES  THE MUSCLE MEMORY ADVANTAGE FOR DETRAINED INDIVIDUALS RETURNING TO TRAINING WHY TRAINED LIFTERS CAN STILL RECOMP & THE DIFFERENCE BETWEEN TRAINING AGE & TRAINING ADVANCEMENT  THE LATEST RESEARCH FROM VARGAS-MOLINA ET AL. ON RECOMP IN TRAINED INDIVIDUALS  WHAT ENHANCED ATHLETES TELL US ABOUT THE NATURAL LIFTER’S PHYSIOLOGICAL CEILING If you’ve been spinning your wheels between cutting and bulking, or if you’ve ever wondered whether recomp is even possible for you — this episode will give you the clarity you’ve been missing. 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: Bdacruzfitness@gmail.com My Reading Recommendations: THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw

  6. Jun 15

    ERIC HELMS: TRAINING IN A DEFICIT: WHAT THE RESEARCH ACTUALLY SAYS ABOUT VOLUME, MUSCLE LOSS & FAT LOSS PHASE PROGRAMMING | EP. 222

    How you train during a Fat Loss Phase determines whether you finish the diet leaner and more defined or just smaller and softer. But the conversation around how to actually train during a deficit has become one of the most polarized debates in the evidence-based fitness space. One camp says you should proactively reduce training volume the moment you enter a deficit because recovery is compromised and you need to focus on the minimum stimulus required to maintain muscle.  Another camp says you should increase training volume to offset the catabolic environment of a deficit and use training as an additional energy expenditure tool.  In this episode, I sit down with Dr. Eric Helms to break this debate down piece by piece. We interrogate the research each camp leans on, talk about where it holds up and where it falls apart when applied to intermediate to advanced trainees.  HERE’S WHAT WE COVER: THE TWO CAMPS DOMINATING THE TRAINING IN A DEFICIT CONVERSATION WHY THE TRAIN LESS POSITION HAS LEGITIMATE PHYSIOLOGY BEHIND IT BUT GETS MISAPPLIED THE BICKEL 2011 PAPER AND WHY IT GETS PULLED INTO THIS DEBATE INCORRECTLY WHY MAINTENANCE TRAINING IN ENERGY BALANCE IS NOT THE SAME AS MAINTENANCE TRAINING IN A DEFICIT THE TRAIN MORE CAMP’S CASE AND WHERE THE LOGIC BREAKS DOWN THE ROTH 2022 SYSTEMATIC REVIEW AND WHAT IT ACTUALLY SHOWS WHY THE THRESHOLD TO MAINTAIN MUSCLE MAY GO UP AS WE BECOME MORE ADVANCED  HOW ERIC’S 2023 AND 2025 PREPS SHAPED HIS THINKING ON TRAINING DURING CONTEST PREP THE COACHING FRAMEWORK FOR ADJUSTING TRAINING REACTIVELY RATHER THAN PROACTIVELY DURING A CUT If you’ve ever cut volume the moment you entered a deficit because you assumed your body couldn’t handle the load, if you’ve ever cranked up training volume in a cut to try to drive more output, or if you’ve finished a Fat Loss Phase feeling smaller but not leaner and wondered what your training should have actually looked like, this episode will give you the framework to approach your next cut with clarity rather than guesswork. 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: Bdacruzfitness@gmail.com My Reading Recommendations: THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw

  7. Jun 10

    HOW TO TRAIN DURING A FAT LOSS PHASE TO LOSE FAT WITHOUT LOSING MUSCLE | FAT LOSS SERIES PART 2 | EP. 221

    Most people think fat loss is just about eating less. And while your diet determines whether or not you lose weight, your training determines what that weight loss actually looks like from a physique standpoint. Are you losing body fat while maintaining muscle and building a leaner, stronger, more defined physique? Or are you just becoming a smaller, scrawnier version of yourself? That distinction comes down to how you train through the diet, and most dieters get it wrong. In Part 1 of this Fat Loss Series, I broke down the nutrition side of the fat loss process and how to create a calorie deficit without creating a nutrient deficit.  In this episode, we shift into the training side and break down why resistance training is non-negotiable during a deficit, what it actually protects, how to structure it for muscle preservation, and the common training mistakes that derail dieters who feel like they’re doing everything right. HERE’S WHAT WE COVER: WHY YOUR DIET DETERMINES WEIGHT LOSS BUT YOUR TRAINING DETERMINES YOUR PHYSIQUE WHY MUSCLE MASS IS THE FOUNDATION OF A BETTER LOOKING, BETTER PERFORMING PHYSIQUE THE METABOLIC, HORMONAL & APPETITE CONSEQUENCES OF LOSING MUSCLE DURING A DIET WHY HYPERPHAGIA & BODY FAT OVERSHOOTING DERAIL POST-DIET MAINTENANCE THE RESEARCH BACKING RESISTANCE TRAINING AS THE MOST EFFECTIVE FORM OF EXERCISE DURING A DEFICIT PROGRESSIVE OVERLOAD AS THE FOUNDATION OF EFFECTIVE FAT LOSS TRAINING THE DOUBLE PROGRESSION MODEL AND HOW TO USE IT IN A DEFICIT HOW TO MANAGE TRAINING VOLUME, INTENSITY & EFFORT THROUGH A CUT THE NUANCE OF PROGRESSION AND PERFORMANCE CHANGES AS YOU GET LEANER PROACTIVE VS REACTIVE PROGRAMMING DURING A FAT LOSS PHASE THE FOUR TRAINING MISTAKES THAT QUIETLY SABOTAGE FAT LOSS PHASES WHY TURNING LIFTING INTO CARDIO BACKFIRES THE HIDDEN COST OF OVER-RELYING ON HIIT DURING A DEFICIT WHY PROGRAM HOPPING REMOVES PROGRESSIVE OVERLOAD FROM THE EQUATION THE MINDSET SHIFT THAT SEPARATES DIETERS WHO PRESERVE MUSCLE FROM THOSE WHO DON’T If you’ve ever finished a Fat Loss Phase feeling smaller but not better, or felt like your physique didn’t look the way you expected after weeks of effort, this episode will give you the framework to approach your next cut the right way. 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: Bdacruzfitness@gmail.com My Reading Recommendations: THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw

  8. Jun 3

    LYLE MCDONALD: FITNESS MYTHS FOR WOMEN (PART 2) — DOES FASTED CARDIO WRECK YOUR HORMONES? THE TRUTH ABOUT CORTISOL, ZONE 2 TRAINING, FAT LOSS & BIRTH CONTROL | EP.

    There is no shortage of advice when it comes to cardio, fat loss, and hormones. And when it comes to women…this is where a lot of the misinformation becomes the most convincing. You’ll hear things like: Fasted cardio wrecks your hormones. Zone 2 cardio doesn’t work for women. Birth control is killing your progress in the gym. And the reason these claims spread so quickly is because they sound scientific. They reference cortisol. They reference metabolism. They reference sex-specific physiology. But when you actually break them down…Most of these claims are built on misinterpreted data, poor extrapolation, or conclusions drawn from research that doesn’t apply to real-world training. In Part 2 of this series, I’m joined once again by Lyle McDonald to break down some of the most common physiology-based myths targeted at women. We unpack what the research actually shows when it comes to fat loss, training adaptations, and hormonal responses and more importantly, how to apply that in a practical coaching context. Because at the end of the day, your results are not dictated by fear-based narratives. They’re dictated by your habits, your consistency, and your ability to apply the fundamentals correctly. HERE IS WHAT WE COVER: DOES FASTED CARDIO ACTUALLY CAUSE MUSCLE LOSS IN WOMEN? HOW CORTISOL RESPONSES SHOULD BE INTERPRETED IN TRAINING IS ZONE 2 CARDIO INEFFECTIVE FOR WOMEN? WHY LOW-INTENSITY CARDIO IS ONE OF THE MOST SUSTAINABLE FAT LOSS TOOLS HOW HIGH-INTENSITY CARDIO CAN INTERFERE WITH RECOVERY & PERFORMANCE DO ORAL CONTRACEPTIVES IMPACT MUSCLE GROWTH & STRENGTH? If you haven’t listened to Part 1 yet, make sure to go back and check it out — where we break down resistance training myths around load, rest periods, and programming. WHERE TO CONNECT WITH ME: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

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4.9
out of 5
52 Ratings

About

The Chasing Clarity Health & Fitness Podcast aims to bridge the gap between complexity and clarity within the health and fitness space. Brandon and Jeff have a relatable synergy that allows them to go deep and wide on all topics related to nutrition, training, health, and fitness. We will cover both information and application for anyone interested in improving their health, fitness, and body composition throughout our journey together and with you all. Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack

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