Chasing Clarity: Health & Fitness Podcast

• DR. MIKKI WILLIDEN: WHY FAT LOSS MAINTENANCE IS SO CHALLENGING & HOW TO APPROACH IT | EP. 186

  On this week’s episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I’m joined by Dr. Mikki Williden to unpack one of the most overlooked but most important phases of any transformation, the maintenance phase.Losing fat can be challenging but keeping it off is the true test. Research shows that the majority of people who lose weight eventually regain it but that doesn’t have to be the case. In this conversation, Mikki and I break down the physiological, psychological, and behavioral factors that make long-term maintenance so difficult and what you can do to overcome them.HERE’S WHAT WE COVER:WHY FAT LOSS MAINTENANCE IS SO CHALLENGING & HOW TO APPROACH ITDEFINING WEIGHT MAINTENANCEMISTAKES PEOPLE MAKE WHEN THINKING ABOUT WEIGHT MAINTENANCEWHY YOU SHOULD SHIFT YOUR FOCUS TO BODY COMPOSITION MAINTENANCE OVER SCALE WEIGHT MAINTENANCEWHY DO MOST PEOPLE STRUGGLE TO MAINTAIN THEIR RESULTS?WHY IS IT HARDER TO KEEP FAT OFF THAN TO LOSE IT?ARE THE STRATEGIES FOR LOSING FAT DIFFERENT FROM MAINTAINING FAT LOSS?MINDSET SHIFTS FOR SUCCEEDING IN MAINTENANCETHE GAP IN THE FITNESS INDUSTRY – WHY MOST PROGRAMS FAIL TO TEACH MAINTENANCEREFRAMING MAINTENANCE AS THE PHASE THAT MAKES YOUR RESULTS LASTIf you’ve ever reached your fat loss goal only to find yourself struggling to maintain it, this episode will help you understand why and give you the clarity, structure, and mindset needed to make your results last 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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• LYLE MCDONALD: RAPID FAT LOSS EVOLVED- LYLE’S UPDATED APPROACH TO DROPPING BODY FAT FAST | EP. 185

  On this week’s episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I’m joined once again by Lyle McDonald, one of the most influential voices in evidence-based nutrition and physique science.In this episode, we revisit and expand upon one of the most effective, misunderstood and highly structured approaches to accelerated fat loss: The Rapid Fat Loss Diet (RFL).Lyle breaks down his updated RFL framework, covering everything from the original strict version to his new progressive and flexible models designed to help individuals achieve rapid fat loss without sacrificing muscle, metabolic health or long-term adherence.HERE’S WHAT WE COVER:INTRO – RAPID FAT LOSS REVISITED WITH LYLE MCDONALDRECAP OF WHAT STRICT RFL ISTHE RELAXED RFLWHAT TO ADD & WHO THE RELAXED RFL IS FORTHE PROGRESSIVE RFL – STRUCTURE MEETS FLEXIBILITYTHE FREE MEAL – BUILDING PSYCHOLOGICAL FLEXIBILITYTHE MAINTENANCE DAY – STRATEGIC REFEEDS FOR CONTROL & LONGEVITYADF & ICR – THE FINAL STEP OF THE PROGRESSIVE RFLWHERE 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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• CALVIN SCHELLER: THE PHYSIOLOGY OF APPETITE: HOW HORMONES & FOOD CHOICES DRIVE HUNGER | EP. 184

  On this week’s episode of the CHASING CLARITY: HEALTH & FITNESS PODCAST, I sat down with Calvin Scheller to break down one of the most misunderstood topics in nutrition: appetite regulation.We explore how your hormones, macronutrient intake, and food choices shape the way you experience hunger and why so many people struggle to feel full, even when they’re eating enough.This conversation goes far beyond “just eat less.” It’s about understanding the physiological drivers of hunger, how to work with your body instead of against it, and how to improve appetite regulation so you can better manage your energy intake, physique, and long-term results.Whether you’re looking to lose fat, trying to build muscle, or simply want to feel more in control of your appetite, this episode is for you.WHAT WE COVER IN THIS EPISODE:WHAT IS APPETITE?WHAT IS LEPTIN & WHAT ROLE DOES IT PLAY IN APPETITE REGULATION?WHAT IS LEPTIN RESISTANCE & HOW DOES IT IMPACT HUNGER SIGNALS?WHAT STRATEGIES IMPROVE LEPTIN SENSITIVITY?WHAT IS INSULIN & HOW DOES IT AFFECT APPETITE & SATIETY?HOW INSULIN SUPPRESSES HUNGER WHAT IS GHRELIN & HOW DOES IT INFLUENCE HUNGER & FOOD-SEEKING BEHAVIOR?WHAT IS CORTISOL & HOW DOES STRESS IMPACT APPETITE REGULATION?HOW DO PROTEIN & AMINO ACIDS IMPACT APPETITE?CLINICAL RESEARCH ON HIGH-PROTEIN DIETS & SATIETYHOW DO GLUCOSE & CARBOHYDRATES IMPACT APPETITE?WHY INSULIN-SPIKING, HIGH-CARB MEALS ARE OFTEN MORE SATIATING THAN HIGH-FAT MEALSWHAT EFFECT DO DIETARY FATS HAVE ON APPETITE & HUNGER?WHY DIETARY FAT IS THE LEAST SATIATING MACRONUTRIENT PER CALORIEWHAT ARE HYPER-PALATABLE FOODS & HOW DO THEY OVERRIDE SATIETY SIGNALS?WHAT THE RESEARCH SHOWS ABOUT ULTRA-PROCESSED FOODS & CALORIE INTAKEThis one’s a masterclass in appetite regulation blending deep science with practical takeaways so you can make better nutrition decisions, regulate hunger, and stay on track with your goals.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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• FATAL FAT LOSS MISTAKES: THE HIDDEN REASONS YOU’RE NOT LOSING BODY FAT | EP. 183

  On this week’s episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I’m breaking down the fatal fat loss mistakes that stall progress, slow results, and keep you stuck spinning your wheels.These are the blind spots that make so many dieters think their metabolism is broken, when in reality, it’s their execution, tracking, or awareness that needs refining.We’ll cover the most common mistakes I see in both research and real-world coaching, and more importantly, how to fix each one so you can finally start seeing sustainable fat loss results.HERE’S WHAT WE COVER:️MISTAKE #1: INCONSISTENT EXECUTION OF THE DIET / LACK OF ADHERENCE️MISTAKE #2: MISESTIMATING CALORIE INTAKE & THINKING YOU’RE IN A LARGER DEFICIT THAN YOU ARE️MISTAKE #3: TRACKING BLIND SPOTS- UNTRACKED BITES, LICKS, TASTES & “CALORIE AMNESIA”  • The Power of Grazing & BLTs  • The Weekend Effect  • Restaurant Meals & “Zero-Calorie” Foods  • Common Tracking Mistakes I See as a Coach  • Solutions: How to Eliminate Blind Spots️MISTAKE #4: CHASING WEIGHT LOSS ON THE SCALE RATHER THAN FOCUSING ON FAT LOSS & MUSCLE PRESERVATION️MISTAKE #5: OVERESTIMATING CALORIES BURNED THROUGH EXERCISE️MISTAKE #6: NOT TRACKING STEPS & NOT ACCOUNTING FOR DROPS IN NEAT  • Why Step Tracking Matters  • NEAT, Appetite!& Energy Balance  • Practical Coaching Strategy️FATAL FAT LOSS MISTAKES THAT ALSO HINDER PROGRESS  • Poor Sleep & Recovery  • Chronic Stress & Emotional Eating  • Ignoring Micronutrient Intake  • Taking in Too Many Liquid CaloriesThis episode is your roadmap to identifying the habits, blind spots, and mindset traps that hold most people back during fat loss.If you’ve been consistent but still not seeing results, this one will show you exactly what’s missing and how to fix it.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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• ERIC HELMS THE SCIENCE OF GETTING SHREDDED: RESEARCH-BACKED STRATEGIES TO MAXIMIZE FAT LOSS & MUSCLE RETENTION | EP. 182

  In this episode, I sit down with Dr. Eric Helms to break down the science & practical strategies behind getting super lean while holding onto hard-earned muscle.We cover:RATE OF LOSS THAT SHOULD BE TARGETED WHEN GETTING SUPER LEANAt the start of a Fat Loss Phase, calories are high, diet fatigue is low, and motivation is at its peak. Clients are also carrying more body fat at this stage, so there’s a larger energy reserve to pull from. Seeing faster results early on builds momentum and motivation. WHY YOUR RATE OF LOSS SHOULD SLOW DOWN THE LEANER YOU GET Higher risk of muscle loss as body fat gets lowerGreater metabolic adaptation when very leanTraining performance & recovery become harder to maintainWHY INCREASING PROTEIN INTAKE DURING A DEFICIT CAN BE BENEFICIALHelps preserve lean muscle mass when energy intake is low.Supports higher satiety & appetite control compared to carbs or fats.Provides an “insurance policy” against lean tissue loss in very lean athletes.EVIDENCE THAT A DEFICIT REDUCES MPSDecreases muscle protein synthesis (MPS)Increases muscle protein breakdown (MPB)Increases protein oxidationERIC’S NEW META-REGRESSION ON PROTEIN INTAKE DURING A DEFICIT HUNGER MANAGEMENT STRATEGIESAcceptance based approach Lean into low-energy-density foodsStart meals with a salad or soup preloadLook for harder-texture, solid food sources over liquidsEat slowly and mindfullyWhether you’re prepping for the stage, a photoshoot, or just want to understand how to get lean without sacrificing muscle, this episode gives you the tools to do it smarter.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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