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. 13h ago

    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

    1h 28m
  2. FAT LOSS PHASE MASTERCLASS: THE NUTRITION STRATEGY TO LOSE FAT & MAINTAIN MUSCLE | FAT LOSS SERIES PART 1 | EP. 219

    May 27

    FAT LOSS PHASE MASTERCLASS: THE NUTRITION STRATEGY TO LOSE FAT & MAINTAIN MUSCLE | FAT LOSS SERIES PART 1 | EP. 219

    Fat loss isn’t just about eating less and watching the scale drop. If your goal is to build a lean, strong, defined physique, your approach has to go far beyond just creating a calorie deficit. It has to be more strategic, more structured and more sustainable than what most dieters default to. Because most people who diet end up disappointed with the result. They hit their goal weight but they don’t look the way they expected. They don’t look leaner in the way they envisioned. They don’t look more defined. They just look like a smaller, scrawnier version of where they started. That’s not a fat loss outcome. That’s a weight loss outcome. And those are two very different things. This is part one of my Fat Loss Series, where I’m breaking down every major component of the fat loss process across multiple episodes. In this episode, I cover the nutrition strategy I use to help my clients lose body fat, preserve their lean muscle mass and build a leaner, more defined physique that they can actually sustain after the diet ends. HERE’S WHAT WE COVER: WHY THE GOAL OF A FAT LOSS PHASE IS BODY COMPOSITION CHANGE, NOT JUST WEIGHT LOSS THE PHYSIOLOGICAL REALITY OF A CALORIE DEFICIT WHY MUSCLE IS METABOLICALLY ACTIVE TISSUE & WHAT IT DOES FOR YOUR PHYSIQUE THE HYPERPHAGIA MECHANISM & HOW MUSCLE LOSS DRIVES POST-DIET REBOUND HOW TO CREATE A CALORIE DEFICIT WITHOUT CREATING A NUTRIENT DEFICIT THE NUTRITION HIERARCHY: CALORIES, MACROS & MICRONUTRIENTS WHY ADHERENCE IS THE BOTTLENECK FOR MOST DIETERS WHY PROTEIN IS THE SINGLE MOST IMPORTANT DIETARY LEVER DURING A FAT LOSS PHASE HOW PROTEIN SUPPORTS MUSCLE RETENTION, INCREASES TEF & DRIVES SATIETY WHY FIBER IS THE MOST OVERLOOKED VARIABLE IN FAT LOSS SUCCESS HOW FIBER REGULATES APPETITE, STABILIZES BLOOD SUGAR & SUPPORTS METABOLIC HEALTH HOW TO STRUCTURE CARBOHYDRATES AS A PERFORMANCE LEVER, NOT THE ENEMY OF FAT LOSS THE PROBLEM WITH PUSHING DIETARY FAT TOO HIGH DURING A DEFICIT WHY TRACKING, MEAL PLANS & MEAL PREP ARE THE THREE HABITS THAT DRIVE EXECUTION HOW TO BUILD SYSTEMS THAT MAKE CONSISTENCY THE DEFAULT, NOT THE EXCEPTION If you’ve been spinning your wheels with fat loss, struggled to maintain your results after a diet, 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 fat loss phase 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

    53 min

  3. May 20

    LYLE MCDONALD: TRAINING MYTHS FOR WOMEN — DO FEMALES NEED TO LIFT IN THE 3-5 REP RANGE TO BUILD MUSCLE? THE TRUTH ABOUT LIFTING HEAVY, REST TIMES, EXERCISE VARIETY & MUSCLE GROWTH | EP. 219

    There is no shortage of training advice in the fitness industry. But when it comes to women, a lot of that advice is not just inaccurate, it’s completely misleading. Women are constantly being told they need to train differently. That they need to lift heavier or muscle growth won’t happen. That shorter rest periods are better. That they need to constantly switch workouts to keep progressing. And the problem is… Most of this sounds scientific. It references hormones. It references physiology. It references research. But when you actually break it down — much of it is built on misapplied data, oversimplified concepts, and in many cases, straight up misinformation. In this episode of the Chasing Clarity Health & Fitness Podcast, I’m joined once again by Lyle McDonald to break down some of the most common training myths targeted at women. We unpack what the research actually says about muscle growth, strength development, and programming and more importantly, how to apply it in a real-world coaching context. Because at the end of the day, the fundamentals of training don’t change based on fear-based marketing or social media narratives. They come down to principles. And once you understand those principles, you can train with clarity and confidence. HERE IS WHAT WE COVER: MYTH 1: WOMEN SHOULD LIFT IN THE 3-5 REP RANGE TO MAXIMIZE MUSCLE GROWTH  WHY LOW-LOAD TRAINING STILL BUILDS MUSCLE EVEN AS WOMEN AGE HOW MOTOR UNIT RECRUITMENT ACTUALLY WORKS WITH HEAVY VS LIGHT LOADS MYTH 2: WOMEN GAIN MORE STRENGTH WITH SHORTER REST PERIODS WHY SHORT REST PERIODS CAN HURT YOUR PROGRESS, NOT HELP IT HOW REST INTERVALS IMPACT TRAINING VOLUME & HYPERTROPHY MYTH 3: YOU SHOULD SWITCH YOUR WORKOUTS & EXERCISES EVERY 4 WEEKS TO GAIN MUSCLE & STRENGTH QUICKER  THE TRUTH ABOUT SWITCHING WORKOUTS EVERY 4 WEEKS 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

    1h 34m

  4. May 18

    WHY MOST DIETS FAIL, THE DRAWBACKS OF SWITCHING YOUR TRAINING PROGRAM TOO OFTEN & DOES CARDIO KILL MUSCLE GAIN | COACHING Q&A WITH JEFF HOEHN

    In this month’s Q&A episode of the Chasing Clarity Health & Fitness Podcast, I’m joined once again by Jeff Hoehn for Episode 4 of our monthly series. Each month, we answer your questions and break down the strategies that actually move the needle when it comes to improving your physique, your performance, and your overall health. This episode is focused on the principles that separate trainees who see real change from those who train hard for years and never look any different. Because cardio doesn’t kill your gains the way the internet says it does. Most diets don’t fail because of metabolism, they fail because of execution. And switching your training program every few weeks is one of the biggest reasons your physique looks the same year over year.  It’s about understanding the physiology underneath these decisions, applying the right protocols at the right time, and giving your body the consistency it needs to actually change. HERE’S WHAT WE COVER: DOES CARDIO AFTER LIFTING PREVENT MUSCLE GROWTH & HOW TO PROGRAM IT THE RIGHT WAY THE MOST COMMON DIETING MISTAKES THAT KEEP PEOPLE FROM ACHIEVING A LEAN PHYSIQUE HOW TO MAINTAIN MUSCLE WHEN LIFE GETS HECTIC & TRAINING VOLUME HAS TO DROP WHY SWITCHING YOUR TRAINING PROGRAM EVERY 4-6 WEEKS IS HOLDING YOU BACK A BELIEF WE’VE CHANGED OUR MINDS ON IN THE LAST FEW YEARS As always, this conversation blends physiology, research, and real-world coaching application so you can better understand what actually drives sustainable results. If you found this episode helpful, share it with someone who needs to hear it. 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 My Reading Recommendations:  THE MUSCLE & STRENGTH PYRAMIDS  https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw

    1h 45m
  5. FAT LOSS FACTS YOU NEED TO KNOW: CUTTING THROUGH THE NOISE WITH EVIDENCE-BASED STRATEGIES

    May 13

    FAT LOSS FACTS YOU NEED TO KNOW: CUTTING THROUGH THE NOISE WITH EVIDENCE-BASED STRATEGIES

    Fat loss is simple in theory but far from easy in practice. With so much misinformation in the fitness industry, most people end up spinning their wheels, chasing fad diets, or relying on quick fixes that don’t last. In this episode of the Chasing Clarity Health & Fitness Podcast, I’m breaking down the research-backed truths about fat loss so you can finally separate fact from fiction and make sustainable progress. We’ll cover: WHY BODY COMP STATS MATTER MORE THAN THE SCALE OVERWEIGHT & OBESITY: THE HARSH REALITY BODY FAT PERCENTAGES & THE “OVERFAT” EPIDEMIC THE DANGER OF CREEPING YEARLY WEIGHT GAIN WHY MOST PEOPLE GAIN FAT: OVEREATING & UNDER-MOVING CALORIES ALWAYS COUNT: THE SURPLUS PROBLEM FAT LOSS: THE MOST COMMON FITNESS GOAL WORLDWIDE WEIGHT LOSS VS. FAT LOSS: THE CRUCIAL DIFFERENCE THE REAL GOAL OF A FAT LOSS PHASE WHAT YOU ACTUALLY NEED TO LOSE FAT HUNGER IS PART OF THE PROCESS (AND HOW TO MANAGE IT) METABOLIC ADAPTATION: YOUR BODY’S RESPONSE TO DIETING ADHERENCE: THE #1 PREDICTOR OF SUCCESS If you’re tired of diet confusion and want clarity on how fat loss really works, this episode gives you the facts, the science, and the strategies to help you lose fat and keep it off. 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

    24 min

  6. May 6

    LYLE MCDONALD: FAT LOSS FOR WOMEN MASTERCLASS | COMMON DIETING MISTAKES, SEX DIFFERENCES & WHY FAT LOSS FEELS HARDER FOR FEMALES

    Women are more likely to diet for fat loss than men. But they’re also more likely to run into challenges that make the process feel frustrating, confusing, and harder to sustain. In this episode of the Chasing Clarity Health & Fitness Podcast, I’m joined by Lyle McDonald for a deep dive into the topic of female fat loss. Lyle has been writing about fitness, nutrition, dieting, and female physiology for decades, and in this episode we unpack the physiological, behavioral, and practical reasons why fat loss can be more difficult for women. We cover the most common mistakes women make when dieting, why women often lose scale weight slower than men, how sex differences in metabolism, energy expenditure, fat storage patterns, and lean mass retention impact fat loss outcomes, and why aggressive low-calorie dieting can create bigger problems for women. This episode is not about fear mongering or making women feel like their bodies are broken. It’s about helping women understand their physiology so they can take a smarter, more strategic approach to fat loss. HERE IS WHAT WE COVER: THE MOST COMMON FAT LOSS MISTAKES WOMEN MAKE WHY AGGRESSIVE DIETING OFTEN BACKFIRES SEX DIFFERENCES IN METABOLISM & ENERGY EXPENDITURE WHY WOMEN LOSE WEIGHT SLOWER THAN MEN DIFFERENCES IN FAT STORAGE PATTERNS BETWEEN MEN & WOMEN THE TRUTH BEHIND THE 3500 CALORIE RULE WHY WOMEN MAY LOSE LESS LEAN MASS DURING A DIET LOW ENERGY AVAILABILITY & RELATIVE ENERGY DEFICIENCY WHY VERY LOW-CALORIE DIETS CAN BE MORE PROBLEMATIC FOR WOMEN If you found this episode helpful, share it with someone who needs to hear it. 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

    2h 51m

  7. Apr 29

    BUILDING PHASE MISTAKES: WHY YOU’RE GAINING FAT & NOT MUSCLE | LEAN GAINS SERIES PART 5 | EP. 215

    Most people go into a Building Phase with the right intention. But they execute it the wrong way. And that’s why they either spin their wheels…or they gain far more fat than muscle. In Part 5 of my LEAN GAINS SERIES, I break down the most common building phase mistakes that accelerate fat gain and limit muscle growth. IN THIS EPISODE, I COVER THE FOLLOWING MISTAKES: NOT STAYING IN A BUILDING PHASE LONG ENOUGH & APPROACHING IT LIKE A FAT LOSS PHASE EATING IN TOO LARGE OF A SURPLUS TAKING TOO FAST OF A RATE OF GAIN CREATING A WEEKLY SURPLUS BY UNDEREATING DURING THE WEEK & OVEREATING ON THE WEEKEND BEING TOO FLEXIBLE WITH YOUR FOOD CHOICES & EATING OUT TOO FREQUENTLY EXCESSIVE CHEAT MEALS NOT BEING CONSISTENT ENOUGH & SWINGING FROM EXTREME TO EXTREME TRYING TO INTUITIVELY EAT DURING A BUILDING PHASE If you want to build muscle without getting fat, this episode will give you the framework to run your next building phase with structure, strategy, and control. 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 Brandon’s Website: https://www.brandondacruzfit.com My Reading Recommendations:  THE MUSCLE & STRENGTH PYRAMIDS  https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw

    45 min

  8. Apr 27

    THE MOST IMPORTANT FAT LOSS HABITS, SCALE WEIGHT FLUCTUATIONS & TRAINING EXECUTION COACHING Q&A WITH JEFF HOEHN

    In this month’s Q&A episode of the Chasing Clarity Health & Fitness Podcast, I’m joined once again by Jeff Hoehn for Episode 3 of our monthly series. Each month, we answer your questions and break down the strategies that actually move the needle when it comes to improving your physique, your performance, and your overall health. This episode is focused on the fundamentals that too many people overlook. Because fat loss isn’t just about creating a deficit. Training isn’t just about showing up and going through the motions. And progress isn’t measured by a single number on the scale. It’s about building the right habits, understanding what actually drives results, and applying it in a way that’s sustainable. HERE’S WHAT WE COVER: THE MOST IMPORTANT HABITS YOU NEED DIALED IN BEFORE STARTING A FAT LOSS PHASE WHY YOUR SCALE WEIGHT FLUCTUATES & WHAT ACTUALLY MATTERS FOR PROGRESS THE NON-NEGOTIABLE HEALTH HABITS WE USE TO SUPPORT RECOVERY, PERFORMANCE & LONG-TERM RESULTS HOW TO SELECT THE RIGHT LOADS IN A NEW TRAINING PHASE & AVOID OVERREACHING As always, this conversation blends physiology, research, and real-world coaching application so you can better understand what actually drives sustainable results. If you found this episode helpful, share it with someone who needs to hear it. 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 Brandon’s Website: https://www.brandondacruzfit.com My Reading Recommendations:  THE MUSCLE & STRENGTH PYRAMIDS  https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw

    1h 25m
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4.9
out of 5
51 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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