The Mind Muscle Connection
The Mind Muscle Connection is a show dedicated to educating you on applying science-based; training, nutrition, and mindset strategies to help you build a leaner, stronger, and more confident self. Grab some coffee and listen in!
The Mind Muscle Connection
Why Women Are More Likely To Body Recomp with Brandon DaCruz | Ep 763
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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