Chasing Clarity: Health & Fitness Podcast

Before you jump into another Fat Loss Phase, you need to ask yourself one important question: Is your body actually ready to respond?

In todays episode, Im breaking down one of the most overlooked but essential phases I use with clients before we ever touch a calorie deficit, The Primer Phase.

This is the strategic pre-fat loss phase where we focus on rebuilding your bodys internal health, restoring biofeedback and laying the foundation for sustainable results that actually stick.

TOPICS COVERED IN THIS EPISODE:
WHY JUMPING STRAIGHT INTO A FAT LOSS PHASE OFTEN LEADS TO BURNOUT, PLATEAUS & REBOUNDS
THE TWO MOST COMMON CLIENT PROFILES I SEE: CHRONIC DIETERS & THE OVERFED YET UNDERNOURISHED
THE CONCEPT BEHIND A HEALTHY BODY IS A RESPONSIVE BODY & HOW IT UNDERPINS MY COACHING MODEL
WHAT A PRIMER PHASE IS & WHY I USE IT AS THE DIET BEFORE THE DIET
THE METABOLIC, HORMONAL & BEHAVIORAL DYSFUNCTIONS THAT MAKE FAT LOSS HARDER THAN IT SHOULD BE
WHY DIETING IS A STRESSOR & HOW THE PRIMER PHASE HELPS THE BODY BETTER ADAPT TO IT
WHO BENEFITS MOST FROM A PRIMER PHASE (7+ CLIENT TYPES EXPLAINED IN DETAIL)
THE TOP 8 GOALS I FOCUS ON DURING THE PRIMER PHASE
CLIENT CASE STUDY
WHY FAT LOSS NEEDS TO BE COAXED THROUGH PROPER PREPARATION, NOT FORCED THROUGH RESTRICTION
HOW THE PRIMER PHASE FITS INTO THE BIGGER PICTURE OF LONG-TERM PHYSIQUE TRANSFORMATION

WHERE TO CONNECT WITH ME:

Follow Brandon on IG:https://www.instagram.com/brandondacruz_/

Email:[email protected]

For Info on Brandons Coaching Services:https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandons Website:https://www.brandondacruzfit.com

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 CYCLE

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

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 BODY

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

PODCAST TOPICS: THE CONSTRAINED MODEL OF ENERGY EXPENDITURE

INTRODUCTION TO THE CONSTRAINED MODEL
• Overview of Pontzer’s theory and Burn
• Why this model gained popularity
• Common misinterpretations of the model

CONSTRAINED 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 coaching

LIMITATIONS OF THE HADZA DATA

METABOLIC SCOPE & MAXIMUM SUSTAINABLE ENERGY EXPENDITURE
• What metabolic scope is and how it’s calculated

THE RESEARCH USED TO “SUPPORT” CONSTRAINED ENERGY CLAIMS
• Why these studies don’t prove that exercise is ineffective for weight loss

EXERCISE-ONLY STUDIES THAT SHOW SIGNIFICANT FAT LOSS

COMPONENTS 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 populations

PHYSIOLOGICAL 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 ineffective

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

A Health-Centric Coaching Model: Why a Healthy Body Is a Responsive Body

In 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 BODY

This 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 MANAGEMENT

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com