Rapid Fat Loss: When Faster Can Be Smarter - with Brandon DaCruz

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This week on Mikkipedia Mikki is joined by Brandon DaCruz, host of the Chasing Clarity podcast, for the first episode in a new collaborative series bringing together their perspectives on nutrition, fat loss and body composition.

They kick things off with a deep dive into rapid fat loss and protein-sparing modified fasting, starting with what a PSMF actually is and how each of them defines rapid fat loss in practice.
Mikki and Brandon explore the potential benefits of taking a more aggressive approach to fat loss, alongside the physiological, psychological and behavioural drawbacks that need to be considered.

They also get into how these strategies look with real clients. Brandon shares how he uses rapid fat-loss days, deficit deloads and high-carbohydrate refeeds, while Mikki explains how PSMF days and structured diet breaks are incorporated into Mondays Matter.
Finally, they discuss who rapid fat-loss strategies are not appropriate for, including circumstances where hormonal health, energy availability, training demands or physique goals mean a more conservative approach is warranted.

It’s a practical and nuanced discussion about when rapid fat loss can be a useful tool, when it can become counterproductive, and why context matters far more than simply labelling an approach as good or bad.

Brandon DaCruz at his website https://www.brandondacruzfit.com/, and on Instagram @brandondacruz_

Brandon DaCruz is an online nutrition and physique coach, accredited nutritionist, functional nutrition and metabolism specialist, and health and fitness educator with over 16 years of coaching experience.

Throughout his career, Brandon has helped more than 1,200 clients ranging from Olympia-level physique competitors and competitive athletes to business owners, executives, and lifestyle clients improve their body composition, optimize performance, and enhance their overall health. His coaching philosophy is rooted in an evidence-informed approach that combines the best available research with real-world coaching experience gained from working directly with clients in the trenches for over a decade and a half.
Brandon has been featured in leading industry publications including Men’s Fitness Magazine, Muscular Development, Bodybuilding.com, and the Alan Aragon Research Review, where he served as a contributing author.

Known for his ability to translate complex scientific concepts into practical, actionable strategies, Brandon specializes in helping clients lose body fat, build muscle, improve metabolic health, and create sustainable long-term results without relying on extremes or quick fixes.

Brandon is also the host of the Chasing Clarity Health & Fitness Podcast, a show ranked in the top 5% of all podcasts on Spotify. Through both solo episodes and conversations with many of the industry’s leading researchers, and educators, the podcast aims to bridge the gap between complexity and clarity in health, fitness, nutrition, and physique development. Each episode is designed to empower listeners through education and provide the tools needed to make informed decisions about their health and physique goals.



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Creators and Guests

Mikki Williden
Host
Mikki Williden
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