Chasing Clarity: Health & Fitness Podcast
The Chasing Clarity Health & Fitness Podcast aims to bridge the gap between complexity and clarity within the health and fitness space. Hosts Brandon and Jeff discuss nutrition, training, health, and fitness, covering both information and practical application. The podcast is designed for anyone interested in improving their health, fitness, and body composition.
Episodes
SPOT REDUCTION ISN’T A MYTH: THE REAL SCIENCE OF TARGETED FAT LOSS | FAT LOSS SERIES PART 9 | EP. 246
For most of my career I would have told you spot reduction was a myth, and I would have been right to, because that’s what the evidence supported at the time. But over the last decade the research has moved, and it changed my position from “this is impossible” to “this is a small, real effect you can take advantage of under very specific conditions.”Almost every client I’ve ever worked with has a
STAN EFFERDING: HOW TO GET LEAN, STAY LEAN & BUILD MUSCLE | EP. 245
What actually separates the people who successfully lose body fat, keep it off, and build a better physique from those who spend years bouncing between diets without making lasting progress?On this episode of the Chasing Clarity Health & Fitness Podcast, I’m joined by Stan Efferding, IFBB professional bodybuilder, world-record-setting powerlifter, author, coach, entrepreneur, and creator of th
THE BODY RECOMP PLAYBOOK: THE DEFICIT, PROTEIN, CARB & NUTRITION LEVERS THAT DRIVE MUSCLE GAIN & FAT LOSS WITH JEFF HOEHN | EP. [#]
Everyone wants to know if you can build muscle and lose fat at the same time. But the more important question is how you actually program for it.Over the first two episodes of this series, Jeff and I built the case that recomp is real, covered who can do it, and broke down why women may be especially primed for it. Now it's time to get tactical.In this episode of the CHASING CLARITY HEALTH &am
REFEEDS & DIET BREAKS MASTERCLASS: WHAT THE SCIENCE SHOWS & HOW WE USE THEM FT. DR. MIKKI WILLIDEN | EP. 243
Do refeeds and diet breaks actually improve fat loss, preserve your metabolism and help you maintain more muscle, or do they simply give you more calories and slow down your diet?In the second collaboration between the Chasing Clarity Health & Fitness Podcast and MIKKIPEDIA, I’m joined again by my good friend Dr. Mikki Williden to break down the science and practical application of refeeds and
ERIC HELMS: STUBBORN MUSCLE GROUP MASTERCLASS | VOLUME, EXERCISE SELECTION & SPECIALIZATION CYCLES | EP. 242
Why do some muscle groups seem to grow from almost anything you throw at them while others lag behind for years?And when a body part refuses to keep pace with the rest of your physique, is it really genetics, or is the issue more often exercise selection, execution, volume, or the way your training is structured?On this episode of the Chasing Clarity Health & Fitness Podcast, I’m joined once a
DR. TONY BOUTAGY: FEMALE EXERCISE MASTERCLASS — DO WOMEN NEED TO TRAIN DIFFERENTLY? THE TRUTH ABOUT LIFTING HEAVY, BUILDING MUSCLE, HIIT, ZONE 2 & FAT LOSS | EP. 241
Do women actually need to train differently from men?Do women need to lift primarily in very low rep ranges to build muscle?Is HIIT uniquely superior for the female body?Does Zone 2 work differently for women?And when fat loss is the goal, should women prioritize intervals or lower-intensity continuous cardio?There has been an explosion of female-specific training advice across social media, and m
ERIC HELMS: THE PROCESS OF GETTING PEELED: RATE OF LOSS, PROTEIN INTAKE & HUNGER MANAGEMENT FOR MAXIMIZING MUSCLE RETENTION DURING FAT LOSS | EP. 240
Most people think getting shredded is just a matter of pushing the deficit harder and holding on longer. But the deeper you get into a fat loss phase, the more the rules change. A calorie deficit doesn’t just reduce body fat, it actively shifts your body toward a catabolic state by lowering muscle protein synthesis, increasing muscle protein breakdown, and increasing protein oxidation. And here’s
FAT LOSS HUNGER HACKS: THE SCIENCE-BACKED TACTICS THAT BLUNT HUNGER & CRAVINGS DURING A DIET | FAT LOSS SERIES PART 8 | EP. 239
Hunger is the number one reason most people struggle to stay consistent during a Fat Loss Phase. In Part 7, I walked you through the six strategic principles that build a diet where satiety is produced by your food choices themselves rather than relying on willpower. But even with that strategic foundation in place, hunger and cravings will still show up, especially in the windows between meals wh
LYLE MCDONALD: CONTEST PREP USING INTERMITTENT MODIFIED FASTING | HOW TO GET STAGE LEAN WHILE PRESERVING MUSCLE | EP. 238
How do you take a physique athlete from a productive Building Phase all the way to stage condition while preserving as much muscle, training performance and recovery as possible?And does the traditional approach of continually cutting calories, adding cardio and pushing harder as the show gets closer actually make sense?In Part 3 and the final installment of my Intermittent Modified Fasting series
HUNGER & APPETITE MANAGEMENT MASTERCLASS FOR FAT LOSS: THE 6 PRINCIPLES THAT MAKE STAYING IN A DEFICIT FEEL EASIER | FAT LOSS SERIES PART 7 | EP. 237
Hunger is the number one reason most people struggle to stay consistent during a Fat Loss Phase. It’s not that dieters don’t know they need to eat fewer calories. It’s that staying in a deficit feels impossibly challenging when hunger and cravings take over. What I want to establish in this episode is that hunger management isn’t about willpower or about white-knuckling your way through a diet. It
LYLE MCDONALD: HOW BIG OF A CALORIE SURPLUS DO YOU NEED TO BUILD MUSCLE? HOW TO MAXIMIZE MUSCLE GAIN & MINIMIZE FAT GAIN USING RFL DAYS | EP. 236
How much do you actually need to eat above maintenance to maximize muscle growth?And once you’re eating enough to support hypertrophy, does pushing calories even higher build more muscle, or simply make you gain body fat faster?In Part 2 of my Intermittent Modified Fasting series, I’m joined once again by Lyle McDonald to move beyond using IMF strictly as a fat-loss strategy and explore how some o
FOOD QUALITY FOR FAT LOSS: WHY THE FOODS YOU CHOOSE MATTER AS MUCH AS YOUR CALORIES | FAT LOSS SERIES PART 6 | EP. 235
Calories and macros are the foundation of your fat loss diet. That’s not in question. But the quality of the foods you choose to hit those targets is what determines whether your diet actually produces the body composition outcome you’re working for or whether it produces a smaller, scrawnier version of yourself while leaving you constantly hungry, undernourished, and unable to adhere.Two foods ca
LYLE MCDONALD: INTERMITTENT MODIFIED FASTING: A NEW FRAMEWORK FOR FAT LOSS, PERFORMANCE & NUTRITIONAL PERIODIZATION | EP. 234
When most people hear “intermittent fasting,” they immediately think about skipping breakfast, eating within an 8-hour window or going extended periods without food.But Intermittent Modified Fasting is something very different.On this episode of the Chasing Clarity Health & Fitness Podcast, I’m joined once again by Lyle McDonald to break down the framework behind his newest book, Intermittent
RAPID FAT LOSS MASTERCLASS: PSMF, FAST FAT LOSS & WHO SHOULD NOT USE AGGRESSIVE DEFICITS FT. DR. MIKKI WILLIDEN | EP. 233
Most people argue about rapid fat loss like the only variable that matters is speed. It isn’t. The rate of loss is downstream of a decision that gets made long before anyone touches a calorie target: who this is being used with.On this episode I’m joined by Dr. Mikki Williden to kick off a new collab series where we both answer the same questions independently and let you see the reasoning on both
THE ROAD TO PRO: WES PATTERSON’S JOURNEY FROM NPC COMPETITOR TO IFBB PROFESSIONAL | EP. 232
When an athlete earns a pro card, the industry looks at the last 16 weeks. The peak week photos. The stage shots. The condition. And immediately the conversation becomes about prep: how low were the calories, how much cardio and what did peak week look like.Here's the reality. That's the wrong place to look.The card my client Wes Patterson earned this July was won long before the prep that
LIFESTYLE FACTORS SABOTAGING YOUR FAT LOSS SUCCESS & HOW TO FIX THEM | FAT LOSS SERIES PART 5 | EP. 231
Your nutrition can be dialed in. Your training can be on point. Your tracking can be accurate. And you can still fail to lose fat if the lifestyle variables operating outside of your diet are working against you.These lifestyle variables aren’t peripheral to fat loss. They’re foundational. Your sleep quality determines whether you can manage hunger and appetite during a deficit. Your stress manage
FEMALE BODY RECOMPOSITION: WHY WOMEN ARE PHYSIOLOGICALLY PRIMED TO BUILD MUSCLE & LOSE FAT AT THE SAME TIME WITH JEFF HOEHN | EP. 230
Most women have been told that building muscle and losing fat at the same time is nearly impossible, and that the best they can do is pick one goal and grind toward it.But here’s what the research and years of real-world coaching actually reveal: women may be some of the best-positioned people on the planet to recomp. In fact, under most real-world coaching conditions, women may have a genuine adv
MANY LESSONS FROM YEARS OF PODCASTING & CONNECTING WITH THE BRIGHTEST MINDS IN FITNESS FT. SARAH PARKER, BEYOND CONDITION PODCAST | EP. 229
Every once in a while you meet someone in this industry who’s building something for the same reasons you are. That’s what this episode is about. On this week’s episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I’m doing something a little different. This is a collab with Sarah Parker, host of the Beyond Condition Podcast, where we bring our two audiences together, introduce ourselves t
HIDDEN DIETARY MISTAKES SABOTAGING YOUR FAT LOSS PROGRESS & HOW TO FIX THEM | FAT LOSS SERIES PART 4 | EP. 228
Most people who fail to reach their fat loss goals aren’t failing because of metabolic damage, weight loss resistance, or genetic disadvantages.They’re failing because they’re making specific dietary mistakes that erode the deficit they think they’re in.And here’s the thing most dieters don’t realize. These mistakes aren’t about lacking discipline or willpower. They’re blind spots. They happen unc
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
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 f
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
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 activi
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 group
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
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 com
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
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
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 pr
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 traine
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
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 physiolo
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 LO
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 peop
HOW BIG OF A CALORIE SURPLUS DO YOU NEED FOR MUSCLE GROWTH? | LEAN GAINS SERIES PART 4 | EP. 213
Most people still think building muscle is as simple as “just eating more.”So they push their calories in the name of muscle gain and then they wonder why they gained far more fat than muscle.In Part 4 of my LEAN GAINS SERIES, I break down the truth about calorie intake for muscle growth and answer one of the most common questions I get as a coach:HOW BIG OF A SURPLUS DO YOU ACTUALLY NEED TO BUILD
MIKKI WILLIDEN: THE HABITS OF SUCCESSFUL DIETERS, HOW TO IMPROVE INSULIN SENSITIVITY & THE BIGGEST NUTRITION MISTAKES WOMEN MAKE | EP. 212
There is no shortage of nutrition advice in the health and fitness industry.Yet despite all the information available, many people still struggle with the same core challenges: losing fat and keeping it off, improving metabolic health, and building a lean, strong physique.In this week’s episode of the Chasing Clarity Health & Fitness Podcast, I’m joined once again by nutrition researcher and e
DR. SCOTT STEVENSON: ARE YOU REALLY TRAINING HARD ENOUGH TO MAXIMIZE MUSCLE GROWTH? | WHY SOME PEOPLE TRAIN FOR YEARS & STILL LOOK THE SAME
One of the biggest bottlenecks holding many back from reaching their ideal physique is that many people overestimate how hard they’re actually training.They believe they’re pushing their sets to failure…But in reality they often still have several reps left in the tank.When this happens, the training stimulus they think they’re creating doesn’t match the stimulus their muscles are actually receivi
LEAN BUILDING VERSUS BULKING PHASES: HOW TO GAIN MUSCLE WITHOUT GETTING FAT | LEAN GAINS SERIES PART 3 | EP. 210
A lot of people say they want to build muscle.But what they end up doing is taking the same extreme mindset they use during fat loss and flipping it in the opposite direction.They go from cutting calories aggressively to force feeding food, loosening up diet quality, gaining weight too fast, and calling that a productive building phase.And that is exactly where a lot of people go wrong.In this epi
ERIC HELMS: IS BULKING DEAD & MAINGAINING IN? | EP. 209
A lot of people still think muscle gain is simple: eat more to gain more muscle.But the real question is: do you actually need an energy surplus to maximize hypertrophy or do you just need to be out of a deficit, training hard, and executing consistently?In this episode, I’m joined by return guest Dr. Eric Helms to break down the relationship between weight gain, rate of gain, and muscle growth —
LEAN BUILDING BLUEPRINT: LEAN GAINS SERIES PART 2 | EP. 208
Most people keep trying to diet their way into a better physique.They chase scale weight loss.They bounce from deficit to deficit.And they never build the foundation of muscle that actually creates the look they’re after.So they end up becoming a smaller version of themselves, not a better version of themselves.And this is especially true for the person who describes themselves as “skinny fat” or
THE OVERLOOKED BENEFITS OF EATING AT MAINTENANCE | METABOLIC, PHYSIOLOGICAL, BEHAVIORAL & PSYCHOLOGICAL ADVANTAGES WITH JEFF HOEHN
In the fitness space, most conversations revolve around two things.Being in a calorie deficit to lose body fat. Or being in a calorie surplus to build muscle.But very rarely do you hear people talk about the value of intentionally spending time eating at maintenance. And that’s a mistake.Because spending time at maintenance can provide a wide range of metabolic, physiological, behavioral, and psyc
AJ SIMS AKA CEMENT FACTORY: WHAT SUCCESSFUL COACHES & CLIENTS DO DIFFERENTLY | EP. 206
What actually makes a great coach?In this episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I sit down with longtime bodybuilding coach, mentor & founder of Cement Factory Nutrition — AJ Sims.AJ is a coach, a leader, and a man who lives the standards he teaches. From training alongside Jay Cutler as a teenager to building a reputation rooted in discipline, faith, identity & high
WHY YOU CANNOT MAXIMIZE MUSCLE GROWTH IN A CALORIE DEFICIT: LEAN GAINS SERIES PART 1 | EP. 205
A lot of people think they can diet their way to the body they want.But if your goal is to look lean, strong, and muscular, here’s the truth:You cannot maximize muscle growth in a calorie deficit.In this episode of the Chasing Clarity Health & Fitness Podcast, I break down why living in a deficit year-round keeps you stuck, why building a foundation of muscle has to be prioritized and how to a
COACHING ROUNDTABLE Q&A: PHYSIOLOGICAL FACTORS THAT DETERMINE FAT LOSS READINESS, HOW TO IMPROVE RECOVERY & REDUCE SORENESS WITH JEFF HOEHN OF THE MIND MUSCLE CONNECTION | EP. 204
On this episode of the Chasing Clarity Health & Fitness Podcast, Jeff Hoehn and I kick off a new monthly collaboration series where we break down listener questions and dive into the strategies that actually move the needle for physique progress, fat loss, recovery & long-term health.We start with personal updates, then move into one of the most important conversations in physique coaching
OVERCOMING ADVERSITY, BUILDING THROUGH BODYBUILDING & LIVING WITH RADICAL OWNERSHIP WITH BEN MAYFIELD-SMITH | EP. 203
In this episode of the Chasing Clarity Health & Fitness Podcast, I’m joined by Ben Mayfield-Smith for a raw and honest conversation that goes far beyond reps, macros, and training splits.We dive deep into the pivotal moments that shaped who we are from career-altering accidents to caring for terminally ill family members and how adversity became the catalyst for personal growth, mindset evolut
BODY RECOMP FOR HIGH PERFORMERS: MY COACHING FRAMEWORK FOR BUILDING MUSCLE & LOSING FAT SIMULTANEOUSLY | EP. 202
Most people still think about physique transformation in black & white: you’re either cutting or you’re bulking.But in my coaching, I use a third strategy—body recomposition—when it’s the right client, at the right time, under the right conditions.This episode breaks down exactly how I coach recomp phases to help high performers improve both ends of the spectrum—gain muscle & lose fat at t
ERIC HELMS: APPLYING THE TRAINING VOLUME RESEARCH IN THE REAL WORLD | EP. 201
Training volume makes sense on paper. Applying it in the real world is where most lifters get stuck.In this episode, I’m joined by Dr. Eric Helms for part two of our training volume discussion. In the previous episode, we broke down the research, dose-response relationships, and what the hypertrophy literature actually shows.Today, we shift to the applied side.We cover:HOW MUCH TRAINING VOLUME BOD
BODY RECOMPOSITION EXPLAINED: CAN YOU REALLY LOSE FAT & BUILD MUSCLE AT THE SAME TIME? | EP. 198
Body recomposition — the process of losing fat and building muscle simultaneously — is one of the most sought-after goals in all of fitness.But it’s also one of the most misunderstood.In this solo episode, I break down the science, physiology and strategy behind body recomposition and explain exactly what it takes to achieve it in the real world.WE COVER:WHAT BODY RECOMPOSITION REALLY IS & THE
ERIC HELMS: THE TRAINING VOLUME DEBATE: WHAT ACTUALLY BUILDS MUSCLE LONG-TERM | EP. 199
Training volume has become one of the most misunderstood and oversimplified topics in fitness.Over the last few years, there’s been a strong push toward low-volume training. It’s often framed as more efficient, more recoverable and even superior for long-term muscle growth.And while that idea sounds appealing, especially if you’re short on time, the science tells a more nuanced story. In this epis
13 LESSONS FROM 13 YEARS OF ONLINE COACHING | EP. 198
In this solo episode, I’m sharing 13 of the most important lessons I’ve learned after over a decade of coaching clients across all walks of life from IFBB pros to lifestyle clients, corporate execs, entrepreneurs, and fitness professionals.These lessons weren’t pulled from textbooks. They were earned through experience. Through the wins, the failures, the hard conversations, and the real-life tran
DERRICK VAN EVERY: THE SCIENCE OF BUILDING MUSCLE: MECHANISMS, MYTHS & MISCONCEPTIONS | EP. 197
Muscle hypertrophy is one of the most researched topics in exercise science. And yet, it’s still one of the most misunderstood.In this episode, I’m joined by exercise scientist and researcher Derrick Van Every, author of the 2025 review Load-Induced Human Skeletal Muscle Hypertrophy: Mechanisms, Myths, and Misconceptions, to separate what actually drives muscle growth from what simply shows up alo
METABOLIC & PHYSIOLOGIC FLEXIBILITY: BUILDING A BODY THAT ADAPTS WITH DR. MIKE T. NELSON | EP. 196
Most people think of metabolic health as just managing blood sugar or burning fat efficiently but the ability to adapt to stress, perform under pressure, and recover from it all… that’s the true definition of a resilient body.On this episode of THE CHASING CLARITY HEALTH & FITNESS PODCAST, I’m joined once again by Dr. Mike T. Nelson to break down metabolic flexibility, physiologic flexibility,
WHY THE SCALE DOESN’T TELL THE WHOLE STORY SEX-SPECIFIC COACHING SERIES PART 2 EP. 19
Most women don’t struggle with fat loss because they’re doing something wrong. They struggle because they’ve been taught to judge progress using the wrong measurement. The scale reflects body weight, not body composition, and when you don’t understand what drives fluctuations, it’s easy to panic, overcorrect, and sabotage results.On this episode of THE CHASING CLARITY HEALTH & FITNESS PODCAST,
FEMALE FAT LOSS EXPLAINED: HOW I COACH WOMEN DIFFERENTLY | EP. 194
Most women don’t struggle with fat loss because they’re unmotivated or undisciplined. They struggle because they’ve been given the wrong strategy for their biology and they’ve been dieting from a suboptimal position where their body isn’t ready to lose fat in the first place.On this episode of THE CHASING CLARITY HEALTH & FITNESS PODCAST, I break down the physiological realities that make fat
SAM MILLER: THE FUNCTIONAL COACHING CRISIS | WHEN “HOLISTIC” BECOMES HARMFUL | EP. 193
Functional and “holistic” coaching is more popular than ever but a lot of people are walking away from these programs feeling more confused, more anxious, and more convinced that they are broken than when they started.On this episode of THE CHASING CLARITY HEALTH & FITNESS PODCAST, I sit down with Sam Miller to break down where functional coaching is going wrong, how fear based messaging and d
FAT LOSS OVER 40: THE TRUTH ABOUT FAT LOSS IN PERIMENOPAUSE & MENOPAUSE | THE SCIENCE & STRATEGIES BEHIND LONG LASTING PHYSIQUE CHANGE FOR WOMEN | EP 192
Women over 40 are constantly told that fat loss becomes impossible once they reach perimenopause or menopause. Social media is filled with claims that hormones prevent fat loss, that metabolism crashes and that weight loss resistance is inevitable. These messages create anxiety, confusion and frustration for women who feel like their bodies have stopped responding.In today’s episode, we cut throug
LYLE MCDONALD: METABOLISM & FAT LOSS FOR WOMEN 40 PLUS | THE TRUTH ABOUT MENOPAUSE & BODY COMP | EP 191
Women in their 40s and 50s are constantly targeted with misinformation around hormones, metabolism and fat loss. Social media is filled with claims that menopause crashes your metabolism, makes fat loss impossible and guarantees belly fat no matter what you do. These fragility narratives create fear and confusion and leave many women feeling frustrated and defeated.In this episode, I sit down with
LYLE MCDONALD: DEBUNKING THE BIGGEST NUTRITION, FAT LOSS & BODY COMP MYTHS TARGETING WOMEN | SEPARATING THE SCIENCE FROM THE BS SOLD ON SOCIAL MEDIA | EP. 190
Women are constantly targeted with confusing and fear based messaging around hormones, metabolism, and weight loss. Especially during perimenopause and menopause, misinformation spreads rapidly and leads many women to believe their bodies are broken or that fat loss is no longer possible.In this episode of the Chasing Clarity Health and Fitness Podcast, I sit down with Lyle McDonald to dismantle t
HOLIDAY NUTRITION BLUEPRINT: HOW TO ENJOY THE HOLIDAYS WITHOUT DERAILING YOUR GOALS | EP. 189
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 success.In this episode of the CHASING CLARITY HEALTH &
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
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 CLARITY HEALTH & FITNESS PODCAST, I sit down with Dr
MAKING FAT LOSS FEEL EASIER: DIETARY FACTORS FOR MANAGING HUNGER & APPETITE | EP. 187
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 practical, research-backed nutrition strategie
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
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 update
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
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 mistake
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 the
MENSTRUAL CYCLE RESTORATION: NIKKI ZAHKA’S JOURNEY TO BETTER HEALTH, PERFORMANCE & METABOLIC RECOVERY | EP. 181
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.We cover:NIKKI’S ATHLETIC HISTORYNIKKI’S PROFE
ERIC HELMS: INTUITIVE VS INFORMED EATING, REFEEDS & WHY LIVING THE FITNESS LIFESTYLE YEAR-ROUND MATTERS | EP. 180
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 EATING VS INFORMED EATING WHY MOST PHYSIQUE ATH
BUILDING A LEAN BODY FOR LIFE: THE TRAINING, CARDIO & MOVEMENT BLUEPRINT | EP. 179
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 THAT MUSCLE PLAYS IN GETTING LEAN & STAYING LEAN
LYLE MCDONALD: PRESERVING MUSCLE & MANAGING HUNGER DURING RAPID FAT LOSS PHASES | EP. 178
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 hunger. Here’s what we cover in this episode:W
HOW TO GET LEAN & STAY LEAN FOR LIFE: NUTRITIONAL PRINCIPLES THAT ACTUALLY WORK | EP. 177
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 NUTRITION: WHY CALORIES, MACROS & FOOD QUALITY ALL
RAPID FAT LOSS REVISITED: LYLE MCDONALD’S UPDATED INSIGHTS ON PROTEIN-SPARING MODIFIED FASTS | EP. 176
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, evolution, and practical application of Protei
DR. LAUREN COLENSO-SEMPLE: FIGHTING BACK AGAINST FEMALE-SPECIFIC FRAGILITY NARRATIVES | EP. 175
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 that women can’t build muscle without lifting h
LYLE MCDONALD: HOW TO MASTER LONG-TERM FAT LOSS MAINTENANCE | EP. 174
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 TRANSITION TO MAINTENANCE (EVEN IF YOU HAVEN’T H
FAT LOSS Q&A: HOW TO MANAGE HUNGER, CRUSH CRAVINGS & IMPLEMENT DIET HACKS THAT ACTUALLY WORK WITH PHILIP PAPE OF WITS & WEIGHTS | EP. 173
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 diet hacks that actually work in the real world.
LYLE MCDONALD CRAVINGS 101: MYTHS, TRIGGERS & EVIDENCE-BASED STRATEGIES TO TAKE BACK CONTROL OF YOUR EATING | EP. 172
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 ARE A SIGN OF A NUTRIENT DEFICIENCYMISCONCEPTION #2:
LYLE MCDONALD RETHINKING FLEXIBLE DIETING: THE EVOLUTION INTO FLEXIBLE EATING | EP. 171
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 ties together the physiology and psychology behind eat
HIGH ENERGY FLUX: THE EAT MORE MOVE MORE METHOD TO ACHIEVING & MAINTAINING A LEAN MUSCULAR PHYSIQUE & BETTER METABOLIC HEALTH | EP. 170
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 of the most sustainable and effective frameworks
DR. ERIC TREXLER: HOW YOUR METABOLISM ADJUSTS DURING WEIGHT LOSS & THE MOST EXTREME ACCOUNTS OF METABOLIC ADAPTATION EVER SEEN | EP. 169
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, not fear them.Whether you’re a coach, a competitor,
FAT LOSS PHASE BLUEPRINT: HOW I COACH CLIENTS TO LOSE FAT, MAINTAIN MUSCLE & GET RESULTS THAT LAST | EP. 168
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 sustainability.Inside the episode, I cover:⁃ W
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