Chasing Clarity: Health & Fitness Podcast

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 evolution, and purpose.

Together, we unpack:
How major life events reshape your identity
The mindset shift required to rebuild yourself after trauma
What bodybuilding teaches beyond the stage
Time management, work ethic & using failure as feedback
What it means to live with radical extreme ownership
Turning personal pain into purpose, leadership & service

This one’s for anyone who’s ever been knocked down and had to rebuild from the ground up.

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

My Reading Recommendations: 

THE MUSCLE & STRENGTH PYRAMIDS 
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw

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 the same time—while optimizing their health, recovery & long-term sustainability.

If you’re a high performer, physique enthusiast or high-level lifestyle client looking to elevate your approach, this episode will give you the full framework.

WE COVER:
WHEN & WHY I USE RECOMP PHASES
WHO RECOMP PHASES ARE BEST FOR & WHO THEY’RE NOT FOR
THE CLIENT CONDITIONS I LOOK FOR BEFORE DEPLOYING RECOMP
SETTING THE FOUNDATION FOR RECOMPING
NUTRITION STRATEGY FOR BODY RECOMP
TRAINING STRATEGY FOR RECOMPING
LIFESTYLE, STEPS & RECOVERY STRATEGY
PSYCHOLOGY OF RECOMPING
HOW THIS FITS INTO MY HEALTH-CENTRIC COACHING MODEL TO BUILD A BODY THAT’S BOTH RESPONSIVE & RESILIENT

If you’ve ever been stuck between wanting to build but not wanting to gain fat or wanting to lean out but not sacrifice muscle, this episode is for you.

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

My Reading Recommendations: 
THE MUSCLE & STRENGTH PYRAMIDS 
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw

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 BODYBUILDERS ACTUALLY DO IN THE REAL WORLD
PRACTICAL TRAINING VOLUME RECOMMENDATIONS FROM THE 3RD EDITION OF THE MUSCLE & STRENGTH PYRAMIDS
A FRAMEWORK FOR PROGRESSING VOLUME WITHOUT BLINDLY ADDING MORE SETS

Too often, volume discussions get stuck at the extremes. Either doing as little as possible because it feels easier to justify, or piling on volume without a framework for recovery, progression, or sustainability.

This episode is about clarity.

We talk about what successful physique athletes actually do, how to interpret volume recommendations intelligently, and how to progress training over time without burning out or stalling.

If your goal is long-term muscle growth, better performance, and sustainable progress, this episode will help you bridge the gap between research and real-world training.

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

My Reading Recommendations: 
THE MUSCLE & STRENGTH PYRAMIDS 
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw

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 3 FORMS IT CAN TAKE
WHY THE SCALE OFTEN MISLEADS YOU DURING A RECOMP PHASE
THE TRUTH ABOUT BUILDING MUSCLE WHILE DIETING (BACKED BY RESEARCH)
WHO IS MOST LIKELY TO RECOMP
THE FACTORS THAT DETERMINE YOUR ABILITY TO LOSE FAT & BUILD MUSCLE AT THE SAME TIME
WHY MOST PEOPLE WHO THINK THEY’RE TOO ADVANCED TO RECOMP… ACTUALLY AREN’T
WHY WOMEN OFTEN HAVE A PHYSIOLOGICAL ADVANTAGE WHEN IT COMES TO RECOMPOSITION
WHAT THE LATEST RESEARCH SHOWS ABOUT HIGH PROTEIN, RESISTANCE TRAINING & RECOMP

This episode is for anyone who wants to understand how to take their body composition to the next level without constantly toggling between bulking and cutting.

If your goal is to look leaner, feel stronger, and improve your physique year-round this episode will bring the clarity you’ve been missing.

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

My Reading Recommendations:THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw

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 episode, I’m joined once again by Dr. Eric Helms to break down where the training volume research actually stands as we move into 2026.

WE COVER:
• THE LATEST TRAINING VOLUME RESEARCH, INCLUDING THE 2025 PELLAND META-REGRESSION
• WHY THE LOW VOLUME VS HIGH VOLUME DEBATE IS A FALSE DICHOTOMY
• WHAT THE HYPERTROPHY LITERATURE ACTUALLY SHOWS ABOUT DOSE-RESPONSE & DIMINISHING RETURNS

This conversation isn’t about doing the most volume possible or the least volume possible.

It’s about understanding what the evidence supports, how training volume actually drives adaptation over time and how to apply it intelligently based on your goals, training age, and recovery capacity.

If your goal is long-term muscle growth, better performance, and sustainable progress, this episode will give you clarity.

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

My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw