Best Brandon Dacruz Podcasts (2025)

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HOLIDAY NUTRITION BLUEPRINT: HOW TO ENJOY THE HOLIDAYS WITHOUT DERAILING YOUR GOALS | EP. 189 23:17

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4d ago23:17

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Most people see the holidays as an obstacle to progress, a time when all the hard work they’ve put in throughout the year gets undone. But the truth is, the holidays don’t have to derail your goals. With the right systems, structure, and mindset, you can enjoy the food, the people, and the season without losing the habits that drive long-term succe…

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ERIC HELMS: FROM LIFESTYLE LEAN TO STAGE SHREDDED: COSTS, CONSEQUENCES & WHY YOU SHOULD NOT TRY TO WALK AROUND IN STAGE CONDITION YEAR-ROUND| EP. 188 1:37:38

6d ago1:37:38

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Most people see stage shredded physiques on social media and assume they can or should walk around looking like that year round. What they do not see are the physiological costs, the metabolic adaptations, the low energy availability and the trade offs that come with pushing down to essential levels of body fat. In this episode of the CHASING CLARI…

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MAKING FAT LOSS FEEL EASIER: DIETARY FACTORS FOR MANAGING HUNGER & APPETITE | EP. 187 31:59

13d ago31:59

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Hunger is the #1 challenge most people face when trying to lose body fat. It’s not that people don’t know they need to eat fewer calories, it’s that staying consistent in a deficit feels impossible when hunger and cravings take over. In this episode of the Chasing Clarity Health & Fitness Podcast, I’m breaking down the science of hunger and sharing…

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DR. MIKKI WILLIDEN: WHY FAT LOSS MAINTENANCE IS SO CHALLENGING & HOW TO APPROACH IT | EP. 186 1:09:59

20d ago1:09:59

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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…

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LYLE MCDONALD: RAPID FAT LOSS EVOLVED- LYLE’S UPDATED APPROACH TO DROPPING BODY FAT FAST | EP. 185 2:45:08

27d ago2:45:08

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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 …

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CALVIN SCHELLER: THE PHYSIOLOGY OF APPETITE: HOW HORMONES & FOOD CHOICES DRIVE HUNGER | EP. 184 1:34:35

1M ago1:34:35

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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 whe…

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FATAL FAT LOSS MISTAKES: THE HIDDEN REASONS YOU’RE NOT LOSING BODY FAT | EP. 183 32:55

1M ago32:55

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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 nee…

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ERIC HELMS THE SCIENCE OF GETTING SHREDDED: RESEARCH-BACKED STRATEGIES TO MAXIMIZE FAT LOSS & MUSCLE RETENTION | EP. 182 1:46:21

2M ago1:46:21

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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 LEAN At the start of a Fat Loss Phase, calories are high, diet fatigue is low, and motivation is at its peak. Clients are …

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MENSTRUAL CYCLE RESTORATION: NIKKI ZAHKA’S JOURNEY TO BETTER HEALTH, PERFORMANCE & METABOLIC RECOVERY | EP. 181 50:03

2M ago50:03

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In this week’s episode of the Chasing Clarity Health & Fitness Podcast, I sit down with my client and former Division 1 athlete, fitness professional, and tech sales leader Nikki Zahka to unpack her journey from chronic under-fueling and hypothalamic amenorrhea to restoring her health, rebuilding her physiology, and achieving her best physique yet.…

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ERIC HELMS: INTUITIVE VS INFORMED EATING, REFEEDS & WHY LIVING THE FITNESS LIFESTYLE YEAR-ROUND MATTERS | EP. 180 1:23:34

2M ago1:23:34

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On this week’s episode of the Chasing Clarity: Health & Fitness Podcast, I’m joined once again by Dr. Eric Helms, one of the most respected voices in evidence-based bodybuilding and nutrition. Eric and I dive into some of the most misunderstood yet important topics in physique development and lifestyle coaching, including: THE TRUTH ABOUT INTUITIVE…

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BUILDING A LEAN BODY FOR LIFE: THE TRAINING, CARDIO & MOVEMENT BLUEPRINT | EP. 179 24:41

2M ago24:41

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Most people know how to lose weight. Almost nobody knows how to build and maintain a lean, muscular body year-round. In this episode of the Chasing Clarity Health & Fitness Podcast, I’m breaking down the exact training, cardio, and movement blueprint I use with clients to help them not just get lean but stay lean for life. We’ll cover: THE ROLE THA…

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LYLE MCDONALD: PRESERVING MUSCLE & MANAGING HUNGER DURING RAPID FAT LOSS PHASES | EP. 178 1:26:42

3M ago1:26:42

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In this week’s episode of the Chasing Clarity Health & Fitness Podcast, I’m back with Lyle McDonald for Part 2 of our conversation on Rapid Fat Loss. In part one, we broke down the foundations of RFL. Today, we shift gears into the practical side: how to actually run an aggressive fat loss phase without losing muscle or struggling with insatiable h…

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HOW TO GET LEAN & STAY LEAN FOR LIFE: NUTRITIONAL PRINCIPLES THAT ACTUALLY WORK | EP. 177 23:48

3M ago23:48

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Getting lean is one thing. Staying lean? That’s where most people struggle. In today’s episode, I walk you through the exact nutrition strategies and frameworks I use with clients to help them build and maintain a lean, healthy physique without falling into the cycle of crash dieting, burnout, or rebound fat regain. We’ll cover: THE BIG ROCKS OF NU…

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RAPID FAT LOSS REVISITED: LYLE MCDONALD’S UPDATED INSIGHTS ON PROTEIN-SPARING MODIFIED FASTS | EP. 176 1:47:41

3M ago1:47:41

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MOST PEOPLE HAVE HEARD OF “RAPID FAT LOSS” DIETS…BUT FEW UNDERSTAND THE SCIENCE BEHIND THEM. On this week’s episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I’m joined by none other than Lyle McDonald, author of The Rapid Fat Loss Handbook and one of the greatest thought leaders in evidence-based nutrition. Together, we dig into the origins…

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DR. LAUREN COLENSO-SEMPLE: FIGHTING BACK AGAINST FEMALE-SPECIFIC FRAGILITY NARRATIVES | EP. 175 1:01:11

3M ago1:01:11

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On this week’s episode of the CHASING CLARITY: HEALTH & FITNESS PODCAST, I sat down with Dr. Lauren Colenso-Semple one of the top researchers in the field of female physiology to dismantle some of the most pervasive and misleading fragility narratives being pushed onto women in today’s fitness space. From the hype around cycle syncing…To the claim …

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LYLE MCDONALD: HOW TO MASTER LONG-TERM FAT LOSS MAINTENANCE | EP. 174 1:30:58

3M ago1:30:58

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On this episode of the Chasing Clarity Health & Fitness Podcast, I sat down with renowned author Lyle McDonald to unpack the most overlooked and most important phase in any fat loss journey: maintenance. While most people know how to lose fat, very few know how to keep it off. That’s where this episode comes in. We dive deep into: WHEN & WHY TO TRA…

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FAT LOSS Q&A: HOW TO MANAGE HUNGER, CRUSH CRAVINGS & IMPLEMENT DIET HACKS THAT ACTUALLY WORK WITH PHILIP PAPE OF WITS & WEIGHTS | EP. 173 44:38

4M ago44:38

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If you’re struggling with hunger, cravings, or diet adherence during a fat loss phase, this is the episode for you. I team up with Philip Pape of Wits & Weights to break down the most common fat loss questions I get from clients and listeners. We cover the most effective, research-backed strategies to manage hunger, crush cravings, and implement di…

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LYLE MCDONALD CRAVINGS 101: MYTHS, TRIGGERS & EVIDENCE-BASED STRATEGIES TO TAKE BACK CONTROL OF YOUR EATING | EP. 172 1:49:58

4M ago1:49:58

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On this episode of the Chasing Clarity Podcast, I team up with Lyle McDonald to unpack everything you need to know about cravings: what cravings really are, why they happen, and what actually works to manage them. TOPICS COVERED: WHY DO WE EXPERIENCE CRAVINGS? THE MOST PREVALENT MISCONCEPTIONS ABOUT THE CAUSES OF CRAVINGS MISCONCEPTION #1: CRAVINGS…

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LYLE MCDONALD RETHINKING FLEXIBLE DIETING: THE EVOLUTION INTO FLEXIBLE EATING | EP. 171 2:40:42

4M ago2:40:42

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In this episode, I’m joined by Lyle McDonald for a no-fluff deep dive into the evolution of “flexible dieting” and why he now calls it “flexible eating.” We break down the psychological roots of eating behavior and explore how cognitive rigidity and emotional conditioning can sabotage even the most well-intentioned nutrition plans. This episode tie…

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HIGH ENERGY FLUX: THE EAT MORE MOVE MORE METHOD TO ACHIEVING & MAINTAINING A LEAN MUSCULAR PHYSIQUE & BETTER METABOLIC HEALTH | EP. 170 32:38

4M ago32:38

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In this episode of the Chasing Clarity: Health & Fitness Podcast, I’m diving deep into one of the most powerful strategies I use to help clients get lean and stay lean without living on low calories or constantly battling diet fatigue. We’re talking all about the High Energy Flux Model also known as the eat more, move more method and why it’s one o…

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DR. ERIC TREXLER: HOW YOUR METABOLISM ADJUSTS DURING WEIGHT LOSS & THE MOST EXTREME ACCOUNTS OF METABOLIC ADAPTATION EVER SEEN | EP. 169 1:02:56

5M ago1:02:56

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In this episode, I’m joined by Dr. Eric Trexler — researcher and science communicator — to unpack the concept of metabolic adaptation from both a scientific and practical lens. We dive deep into how your body adjusts calorie expenditure, hormone levels, and hunger signals during a Fat Loss Phase and more importantly how to work with these changes, …

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FAT LOSS PHASE BLUEPRINT: HOW I COACH CLIENTS TO LOSE FAT, MAINTAIN MUSCLE & GET RESULTS THAT LAST | EP. 168 35:42

5M ago35:42

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In this episode of the Chasing Clarity: Health & Fitness Podcast, I’m breaking down exactly how I coach Fat Loss Phases to help clients lose body fat, retain muscle, and maintain their results long after the deficit ends. This is the next step in my Health-Centric Coaching Series and it’s all about approaching fat loss with intention, strategy, and…

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ALAN FLANAGAN & DANNY LENNON: SATURATED FAT, BLOOD LIPIDS & HEART DISEASE RISK: WHAT THE EVIDENCE REALLY SAYS | EP. 167 1:21:03

5M ago1:21:03

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Saturated fat is one of the most controversial topics in nutrition and one of the most misunderstood. In this episode of the Chasing Clarity Podcast, I’m joined by Alan Flanagan and Danny Lennon of Sigma Nutrition Radio to break down what the science actually says about saturated fat, LDL cholesterol and heart disease. PART 1: WHAT SATURATED FAT DO…

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THE PRIMER PHASE: THE MISSING PIECE TO SUSTAINABLE FAT LOSS & PHYSIQUE PROGRESS | EP. 166 23:26

5M ago23:26

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Before you jump into another Fat Loss Phase, you need to ask yourself one important question: Is your body actually ready to respond? In today’s episode, I’m 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 f…

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FROM BURNOUT TO BALANCE: A COACHING JOURNEY BACK TO HEALTH & PHYSIQUE PROGRESS WITH IFBB PRO KARLEN CROUCH | EP. 165 56:10

6M ago56:10

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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, peri…

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THE POWER OF NUTRITIONAL PERIODIZATION: A PHASIC APPROACH TO PHYSIQUE PROGRESS | EP. 164 23:14

6M ago23:14

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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 PERIODIZE…

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LYLE MCDONALD: CHALLENGING THE CONSTRAINED ENERGY MODEL — IS EXERCISE REALLY USELESS FOR BURNING CALORIES & LOSING FAT? | EP. 163 2:33:16

6M ago2:33:16

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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 stud…

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MY HEALTH-CENTRIC COACHING MODEL: THE PRINCIPLES & FRAMEWORK BEHIND MY COACHING | EP. 162 31:16

6M ago31:16

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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 …

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THE WHY BEHIND THE WORK: WHO I AM, WHY I COACH & THE CLIENTS I SERVE | EP. 161 19:37

6M ago19:37

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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 …

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MICROS MATTER TOO: THE PREVALENCE OF NUTRIENT INSUFFICIENCY & THE IMPORTANCE OF MICRONUTRIENTS WITH DR. CLIFF HARVEY | EP. 160 1:27:17

7M ago1:27:17

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TOPICS: ⁃ DEFINING NUTRIENT INSUFFICIENCY ⁃ WHAT DO WE ACTUALLY MEAN BY NUTRIENT INSUFFICIENCY & HOW IS IT DIFFERENT FROM FULL-BLOWN DEFICIENCY? ⁃ WHY ARE WE SEEING SUCH WIDESPREAD INADEQUACY IN ESSENTIAL VITAMINS & MINERALS EVEN AMONG ACTIVE INDIVIDUALS? ⁃ WHAT ARE SOME OF THE TOP MICRONUTRIENTS ATHLETES TEND TO FALL SHORT ON & WHY? ⁃ LIFESTYLE FA…

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METABOLIC RATE DIFFERENCES BETWEEN WOMEN & MEN- WHY WOMEN BURN FEWER CALORIES AT REST: SEX DIFFERENCES SERIES PART 3 | EP. 159 12:16

7M ago12:16

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TOPICS: ⁃ WHAT IS RESTING METABOLIC RATE (RMR)? ⁃ SCIENTIFIC RESEARCH ON SEX-BASED DIFFERENCES IN RMR ⁃ WHY MEN BURN MORE CALORIES AT REST ⁃ DEBUNKING THE “FEMININE METABOLISM” MYTH ⁃ THE ROLE OF LEAN MASS IN INFLUENCING RMR ⁃ HOW TO PRACTICALLY INFLUENCE YOUR RMR WHERE TO CONNECT WITH ME: Follow Brandon on IG: https://www.instagram.com/brandondacr…

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STUBBORN BODY FAT DIFFERENCES BETWEEN MEN & WOMEN: SEX DIFFERENCES SERIES PART 2 | EP. 158 23:17

7M ago23:17

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TOPICS: ⁃ HOW STUBBORN BODY FAT DIFFERS BETWEEN SEXES ⁃ WHY IT’S HARDER TO LOSE FAT IN CERTAIN REGIONS THAN OTHERS ⁃ HOW BETA & ALPHA ADRENERIC RECEPTORS INFLUENCE FAT BREAKDOWN & FAT LOSS ⁃ THE ROLE CATECHOLAMINES PLAY IN THE FAT LOSS PROCESS ⁃ THE SCIENCE OF STUBBORN BODY FAT ⁃ HOW BLOOD FLOW INFLUENCES LIPOLYSIS & FAT LOSS ⁃ HOW DIFFERENCES IN H…

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DIFFERENCES IN BODY FAT DISTRIBUTION, FAT LOSS, FAT STORAGE & FAT USE BETWEEN MEN & WOMEN: SEX DIFFERENCES SERIES PART 1 | EP. 157 27:41

7M ago27:41

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TOPICS: ⁃ INTRO TO A NEW PODCAST SERIES ⁃ THE DIFFERENT TYPES OF FAT WE CARRY ⁃ SEX DIFFERENCES IN BODY FAT DISTRIBUTION ⁃ SEX DIFFERENCES IN FAT STORAGE & FAT GAIN ⁃ SEX DIFFERENCES IN POST-MEAL FAT STORAGE ⁃ DIFFERENCES BETWEEN MALES & FEMALES IN TERMS OF HOW THEY BURN FAT & RESTORE EXCESS FATTY ACIDS INTO FAT CELLS ⁃ SEX DIFFERENCES IN FAT USE D…

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LYLE MCDONALD GLP-1 MASTERCLASS: A DEEP DIVE INTO ANTI-OBESITY DRUGS | EP. 156 2:59:55

8M ago2:59:55

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TOPICS: ⁃ WHAT IS GLP-1 & GIP? WHAT ARE THE MECHANISMS BY WHICH THEY HELP WITH WEIGHT LOSS? ⁃ CAN WE GO OVER THE CURRENT ANTI-OBESITY MEDICATIONS AVAILABLE AS WELL AS THE ONES THAT WILL BE RELEASED WITHIN THE NEXT FEW YEARS ⁃ LIRAGLUTIDE ⁃ SEMAGLUTIDE ⁃ TIRZEPATIDE ⁃ RETRATUTIDE ⁃ CAGRISEMA ⁃ BIMAGRUMAB ⁃ SEX DIFFERENCES IN RESPONSE TO GLP-1 RA’S ⁃…

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THE BENEFITS OF DROPPING BODY FAT | EP. 155 14:47

8M ago14:47

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TOPICS: ⁃ INTRO TO THE BENEFITS OF DROPPING BODY FAT ⁃ HOW MUCH WEIGHT DO YOU NEED TO LOSE TO SEE SIGNIFICANT HEALTH BENEFITS ⁃ THE HEALTH BENEFITS OF 5-10% WEIGHT LOSS ⁃ RESEARCH ON THE SIGNIFICANT BENEFITS & IMPROVEMENTS THAT MODEST WEIGHT LOSS CAN HAVE ON METABOLIC HEALTH MARKERS ⁃ THE IMPACTS OF WEIGHT LOSS ON INSULIN SENSITIVITY, BLOOD SUGAR C…

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LYLE MCDONALD: FEMALE FAT LOSS | EP. 154 2:51:22

8M ago2:51:22

2:51:22

TOPICS COVERED ON THIS PODCAST: ⁃ THE MOST COMMON FAT LOSS MISTAKES WOMEN MAKE ⁃ SEX DIFFERENCES THAT MAKE FAT LOSS MORE DIFFICULT FOR WOMEN ⁃ WHY WOMEN LOSE WEIGHT SLOWER THAN MEN ⁃ DIFFERENCES IN FAT LOSS & MUSCLE LOSS BETWEEN SEXES ⁃ WHY WOMEN ARE MORE PREDIPOSED TOWARDS EXPERIENCING NEGATIVE EFFECTS FROM VERY LOW-CALORIE DIETING? ⁃ LOW ENERGY A…

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ARE MOST PEOPLE OVERFAT OR UNDERMUSCLED? BREAKING DOWN THE FACTS ON THE HARMFUL EFFECTS OF CARRYING EXCESS BODY FAT | EP. 153 21:58

8M ago21:58

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TOPICS: ⁃ INTRO TO THE QUESTION AS TO WHETHER THE ISSUE IS EXCESS BODY FAT OR INSUFFICIENT MUSCLE MASS ⁃ OUR CURRENT OVERWEIGHT & OBESITY STATS ⁃ WHAT IS THE AVERAGE BODY FAT PERCENTAGE OF AMERICANS? ⁃ WHAT IS A HEALTHY LEVEL OF BODY FAT FOR MEN & WOMEN? ⁃ HOW MUCH WEIGHT ARE PEOPLE GAINING ON AVERAGE EACH YEAR? ⁃ HOW THE AVERAGE CALORIE INTAKE, AC…

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DR. MARTIN REFALO: SEX DIFFERENCES IN MUSCLE GROWTH & TRAINING TO FAILURE VERSUS KEEPING REPS IN RESERVE | EP. 152 1:20:55

9M ago1:20:55

1:20:55

TOPICS: ⁃ SEX DIFFERENCES BETWEEN MALES & FEMALES ⁃ MARTIN’S NEW RESEARCH LOOKING AT SEX DIFFERENCES IN MUSCLE GROWTH OUTCOMES FROM RESISTANCE TRAINING BETWEEN MALES & FEMALES ⁃ REASONS AS TO WHY MANY FEMALES DO NOT MAXIMIZE THEIR MUSCLE GROWTH POTENTIAL ⁃ MARTIN’S STUDY ON TRAINING TO FAILURE VERSUS 1-2 RIR ⁃ PRACTICAL APPLICATION & TAKEAWAYS FROM…

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THE NUMBER ONE NUTRITION MISTAKE HOLDING YOU BACK FROM DROPPING BODY FAT & HINDERING YOUR ABILITY TO GET LEAN & STAY LEAN | EP. 151 30:27

9M ago30:27

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TOPICS: ⁃ THE NUMBER ONE NUTRITION MISTAKE HOLDING YOU BACK FROM DROPPING BODY FAT ⁃ THE ISSUES CAUSED BY UNDERESTIMATING, UNDERREPORTING & INACCURATELY TRACKING YOUR CALORIE INTAKE ⁃ EVERY CALORIE COUNTS DURING A FAT LOSS PHASE EVEN IF YOU DON’T COUNT THEM ⁃ HABITS & ITEMS THAT MOST NEGLECT TO TRACK ⁃ HOW COMMON IS IT TO UNDERREPORT OUR CALORIE IN…

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HOW MUCH PROTEIN SHOULD YOU EAT DURING A FAT LOSS PHASE? | EP. 150 17:47

9M ago17:47

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TOPICS: ⁃ THE BENEFITS OF HIGH PROTEIN DIETS ⁃ WHY PROTEIN INTAKE MAY NEED TO SCALE UP WHEN WE’RE IN A DEFICIT ⁃ HOW BEING IN A DEFICIT IMPACTS MUSCLE PROTEIN SYNTHESIS & MUSCLE PROTEIN BREAKDOWN LEVELS ⁃ BREAKING DOWN THE NEWEST SYSTEMATIC REVIEW & META-REGRESSION ⁃ PRACTICAL APPLICATION WHERE TO CONNECT WITH ME: Follow Brandon on IG: https://www.…

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DR. SCOTT STEVENSON NUTRIENT TIMING MASTERCLASS: HOW TO FUEL YOURSELF TO ENHANCE PERFORMANCE & FACILITATE RECOVERY | EP. 149 1:57:04

9M ago1:57:04

1:57:04

TOPICS: ⁃ INTRODUCTION TO THE SHOW ⁃ WHAT IS NUTRIENT TIMING & PERI-WORKOUT NUTRITION? ⁃ PRE-WORKOUT NUTRITION ⁃ WHAT MACROS SHOULD BE PRIORITIZED PRIOR TO TRAINING? ⁃ WHAT ARE THE BENEFITS OF PRE-WORKOUT FUELING? ⁃ EVIDENCE ON PRE-WORKOUT NUTRITION ⁃ INTRA-WORKOu UT NUTRITION ⁃ WHAT’RE THE BENEFITS OF USING AN INTRA-WORKOUT DRINK? ⁃ HOW INTRA-WORK…

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THE MISCONSTRUED SCIENCE OF MENSTRUAL CYCLE SYNCING | EP. 148 20:57

9M ago20:57

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TOPICS: ⁃ WHAT IS MENSTRUAL CYCLE SYNCING ⁃ THE MAIN LIMITATIONS OF THIS APPROACH ⁃ LIMITATION 1: USES THE TEXTBOOK 28 DAY MENSTRUAL CYCLE WHICH MANY WOMEN DO NOT HAVE ⁃ LIMITATION 2: THE THEORY BEHIND WHY WOMEN SHOULDN’T TRAIN INTENSELY IN THEIR LUTEAL PHASE IS BASED ON MECHANISTIC DATA IN RODENTS NOT OUTCOME DATA IN HUMANS ⁃ LIMITATION 3: SEX HOR…

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DR. ALLAN BACON: DECONSTRUCTING PREVALENT SOCIAL MEDIA MYTHS & FRAGILITY NARRATIVES AROUND CYCLE SYNCING, MENOPAUSE, AUTOPHAGY, FASTING & CARNIVORE | EP. 147 1:44:12

10M ago1:44:12

1:44:12

TOPICS: ⁃ RIDICULOUS TRENDS, APPROACHES, PROTOCOLS & FRAGILITY NARRATIVES THAT ARE TARGETED AT WOMEN ⁃ MENSTRUAL CYCLE SYNCING ⁃ BODY COMPOSITION CHANGES DURING THE MENOPAUSE TRANSITION ⁃ AUTOPHAGY & FASTING ⁃ CARNIVORE DIET WHERE TO CONNECT WITH ME: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: [email protected] For…

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THE MOST EFFECTIVE STRATEGIES FOR IMPROVING METABOLIC FLEXIBILITY, INSULIN SENSITIVITY & METABOLIC HEALTH | EP. 146 19:51

10M ago19:51

19:51

TOPICS COVERED: ⁃ NUTRITION FOR METABOLIC FLEXIBILITY ⁃ HOW YOUR DIET & HORMONES IMPACT WHAT MACROS YOU USE FOR ENERGY & YOUR DEGREE OF METABOLIC FLEXIBILITY ⁃ STRATEGIES FOR IMPROVING METABOLIC FLEXIBILITY, PERFORMANCE & BODY COMPOSITION PROGRESS ⁃ STRATEGY 1: USE CALORIE & CYCLING TO IMPROVE METABOLIC FLEXIBILITY, PERFORMANCE & FAT LOSS ⁃ STRATEG…

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ACHIEVING OPTIMAL BODY COMPOSITION & METABOLIC HEALTH THROUGH IMPROVING METABOLIC FLEXIBILITY | EP. 145 27:19

10M ago27:19

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TOPICS COVERED: ⁃ DEFINING THE CONCEPT OF METABOLIC FLEXIBILITY ⁃ THE IMPORTANT ROLE METABOLIC FLEXIBILITY PLAYS IN OPTIMIZING TRAINING PERFORMANCE, BODY COMPOSITION & METABOLIC HEALTH ⁃ THE DIFFERENCE BETWEEN FAT BURNING & FAT LOSS ⁃ WHEN WE WANT TO USE FAT FOR ENERGY VERSUS WHEN WE WANT TO USE CARBS FOR ENERGY ⁃ THE BENEFITS OF BEING METABOLICALL…

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JOE JEFFERY: FEMALE PED USE, TRT & GH THERAPY & MAXIMIZING MUSCLE GAIN WHILE MINIMIZING FAT ACCRUAL | EP. 144 59:52

10M ago59:52

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TOPICS COVERED: ⁃ BIGGEST MISTAKES MANY MAKE WHEN IT COMES TO FEMALE PED USE ⁃ WHY ANAVAR SHOULD NOT BE YOUR FIRST CYCLE AS A FEMALE ⁃ WHAT CONTRIBUTES MOST TO VIRILIZATION; DOSE OR DURATION? ⁃ THE BENEFITS OF ESTROGEN ⁃ THE POTENTIAL DRAWBACKS OF CRUSHING ESTRADIOL ⁃ WHAT TO FOCUS ON WHEN LOOKING TO REGAIN YOUR CYCLE POST-CONTEST ⁃ HRT CONSIDERATI…

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THE MOST IMPORTANT TRAINING PRINCIPLE FOR PHYSIQUE DEVELOPMENT: PROGRESSIVE OVERLOAD | EP. 143 35:19

11M ago35:19

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TOPICS: ⁃ WHAT VARIABLES YOU NEED TO FOCUS ON TO MAXIMIZE MUSCLE GROWTH ⁃ WHAT IS PROGRESSIVE OVERLOAD ⁃ THE DIFFERENCE BETWEEN WORKING OUT & TRAINING ⁃ OVERLOAD VERSUS PROGRESSIVE OVERLOAD ⁃ TRAINING VARIABLES THAT CAN BE ADJUSTED TO PROGRESS THE TRAINING STIMULUS ⁃ WHY YOU SHOULD ADOPT A MENTALITY OF PROGRESSION TO YOUR TRAINING ⁃ THE IMPORTANCE …

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ARE YOU SENSITIVE TO GLUTEN OR IS IT A FODMAP INTOLERANCE CAUSING YOUR GI ISSUES? BREAKING DOWN THE RESEARCH ON THE TRUE CAUSE OF GI SYMPTOMS | EP. 142 23:14

11M ago23:14

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TOPICS: ⁃ WHAT IS GLUTEN ⁃ HOW COMMON IS CELIAC DISEASE & NON-CELIAC GLUTEN SENSITIVITY ⁃ RESEARCH ON THE PREVALENCE OF INDIVIDUALS MISDIAGNOSING THEMSELVES WITH NON-CELIAC GLUTEN SENSITIVITY ⁃ WHAT IS THE PREVALENCE OF IBS ⁃ WHAT ARE FODMAPS ⁃ MANY MISATTRIBUTE THE SYMPTOMS THEY GET FROM EATING FODMAPS & BLAME GLUTEN FOR THOSE SYMPTOMS ⁃ DETERMINI…

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THE POWER OF THE PLACEBO EFFECT: HOW YOUR PSYCHOLOGY IMPACTS YOUR PHYSIOLOGY WHEN IT COMES TO DIETING, APPETITE REGULATION, TRAINING PERFORMANCE & BLOOD GLUCOSE LEVELS | EP. 141 26:15

11M ago26:15

26:15

TOPICS COVERED IN EP. 141: ⁃ WHY WE CANNOT SEPARATE OUR PSYCHOLOGY FROM OUR PHYSIOLOGY ⁃ RESEARCH ON THE POWER OF THE PLACEBO EFFECT ⁃ HOW YOUR BELIEFS AROUND FOOD INFLUENCE YOUR PHYSIOLOGICAL RESPONSES ⁃ YOUR BELIEFS AROUND THE NUTRITIONAL CONTENT OF WHAT YOU CONSUME CAN IMPACT THE SATIETY YOU EXPERIENCE ⁃ HOW YOUR BELIEFS AROUND YOUR GENETICS INF…

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THE MENTAL SIDE OF DIETING: HOW YOUR BELIEFS AROUND DIETING IMPACT YOUR SUBJECTIVE PERCEPTION OF THE EXPERIENCE | EP. 140 23:55

11M ago23:55

23:55

TOPICS COVERED ON EP. 140: ⁃ INTRO ⁃ HOW THE MINDSET YOU APPROACH YOUR NEXT DIETING PHASE WITH CAN MAKE OR BREAK YOUR EXPERIENCE ⁃ MOST COMMON MINDSET MISTAKES MANY MAKE WHEN STARTING A DIET ⁃ MISTAKE 1: ASSOCIATING DIETING WITH RESTRICTION BEFORE IT EVEN STARTS ⁃ MISTAKE 2: MANY PEOPLE NOCEBO THEMSELVES WHEN GOING ON A DIET ⁃ MISTAKE 3: MANY ARE M…