Episode Details

Welcome to the Mind Muscle Connection Podcast!

Body recomposition is possible for everyone, but women are generally in a better position to pull it off than men. That doesn't mean it's simple, or that you should stay in a recomp phase forever.

In this episode, Brandon Dacruz and I break down the physiological and practical reasons why women recomp so well, from body fat levels to estrogen's role in muscle recovery. I also explain how to find your "fighting weight," how long to stay in a small deficit, and what signs tell you it's time to transition out of a recomp phase.

If you've ever wondered why recomp seems to work better for some people than others or how long you should actually stay in a deficit, this episode will help you understand why it works and what to do with that. 

Let's talk about: 

00:00 Introduction and Coaching Updates

02:22 Recap of Part One and What's Coming Today

03:43 Why Body Recomp Research Is Picking Up

07:07 Finding Your Fighting Weight

13:44 What Bodybuilders Get Right (and Wrong) for Lifestyle Clients

15:43 The Dimmer Dial vs. the On/Off Switch

17:28 Training Updates and Auto Regulation

19:04 Supplements for Sleep Deprivation and Cognition

22:39 Brandon's Current Fat Loss Phase and Tracking Systems

25:52 Coaching High Performers and Minimizing Decision Fatigue

26:43 Coach Con Keynote and Coaching Women in Perimenopause

29:28 Client Spotlight: Wes Patterson's IFBB Pro Card

32:42 Stubborn Fat Loss and Spot Reduction

34:38 Why Women May Be Built to Recomp

37:31 Physiological Reason #1: Higher Body Fat Percentage

38:09 Physiological Reason #2: Women Lose Less Muscle in a Deficit

39:33 Physiological Reason #3: Estrogen's Role in Recovery and Partitioning

41:29 Physiological Reason #4: Fuel Substrate Utilization

44:19 Does Starting Muscle Mass Matter?

46:48 The Practical Reasons Women Recomp

49:53 The Perfect Storm: Training, Nutrition, and Mindset

52:23 Micronutrients, Bottlenecks, and Metabolic Upregulation

57:53 Stress Physiology and Energy Availability in Women

1:00:34 Cortisol, Cravings, and the Chocolate Cake Study

1:03:03 Phentermine, Cardio Only Programming, and Old Diet Culture

1:14:17 How Long to Stay in a Small Deficit

1:20:36 Signs It's Time to Transition Out of Recomp

1:26:37 Case Study: Knowing When to Pull the Plug

1:33:04 Why Periodization Beats Staying in One Phase Forever

1:35:58 Wrap Up and What's Coming in Part Three

Follow Brandon DaCruz on Instagram:
https://www.instagram.com/brandondacruz_/

Body Recomp Workshop Replay: HERE

Follow me on Instagram for more information and education: jeffhoehn_

How You Can Work With Me?: HERE

Coaching application: HERE