Most people think the key to getting lean is simply eating less and training more. But when you look deeper into how the body actually adapts during a fat loss phase, you realize it’s far more nuanced than a simple equation.
In this conversation with long-time coach and nutrition expert Brandon DaCruz, we broke down what setting up an optimal fat loss plan looks like to create the right environment for your body to get lean.
1. Why Fat Loss Isn’t Just About Cutting Calories
Fat loss always comes down to creating an energy deficit, but the way you create that deficit matters.
Brandon’s recent 16-week fat loss phase is a great example. Instead of aggressively slashing calories, he increased movement (hitting around 25,000 steps per day) and relied on nutrient-dense, high-protein, whole foods.
This approach allowed him to maintain performance, stay fuller, and diet on roughly 800–1,000 more calories than in past fat loss phases. He didn’t feel deprived, his training didn’t tank, and his overall look improved week by week.
“Energy intake and energy expenditure are intrinsically tied. You can’t just pull hard on one side of the equation and expect the same results,” Brandon explained.
By keeping activity high and calories moderate, he maintained a more responsive metabolism and better training output throughout the cut.
Jeff’s note: You don’t need to go as high as Brandon did with his steps. For most busy professionals over 30, 10,000–15,000 steps per day is a realistic and effective target that supports fat loss without excessive time demand.
2. Leveraging High Energy Flux for Better Results
This strategy, known as high energy flux, means eating and burning more energy simultaneously. Instead of shrinking your calorie budget, you raise both sides of the equation.
Brandon’s daily routine was built around movement. He didn’t depend on formal cardio sessions alone but spread activity throughout his day:
- Morning walks before work
- Movement breaks between client calls
- Midday walks to reduce stress and increase NEAT
- Post-meal walks to support digestion and blood sugar control
He also described “non-compensatory activity” meaning movement that doesn’t cause him to subconsciously move less later in the day. This is a key detail many people miss: when you add structured cardio but then sit all day, total energy flux doesn’t actually rise much.
The benefits of this approach include:
- Improved appetite regulation and nutrient partitioning
- Better muscle retention and metabolic rate
- Higher energy and gym performance
The lesson? A successful fat loss phase isn’t just about calories, it’s about creating the right environment for your metabolism to stay healthy and responsive.
3. Food Quality and Protein: The Caloric “Funnel”
Brandon kept 95% of his diet from whole foods , not to be restrictive, but to optimize how his body used those calories. He mentioned that he performs best when he keeps his food selection consistent, focusing on foods that digest well and leave him feeling good.
Whole foods have a higher thermic effect of feeding (TEF) , meaning your body burns more calories digesting them compared to ultra-processed meals. Combine that with a high-protein intake (Brandon was around 1.5–2g of protein per pound of body weight) and you’ve got a built-in caloric buffer.
“If I’m going to eat more of any macronutrient, I want it to be the one that burns the most to digest — protein,” he said.
This strategy not only improved fullness but also made his calorie intake more metabolically efficient. His food choices were structured but simple, lean meats, fruit, potatoes, rice, oats, and plenty of vegetables.
4. The Underrated Power of Meal Timing
Meal timing often gets dismissed as “minor,” but Brandon’s approach shows how it can have meaningful effects on energy, hunger, and blood sugar control.
He emphasized the benefits of front-loading calories, having larger breakfasts and moderate lunches while keeping dinners lighter. This rhythm supports insulin sensitivity and helps keep hunger stable throughout the day.
He also found that consistent meal timing improved his overall rhythm, helping his digestion, sleep, and energy regulation. The simple habit of post-meal walks made a noticeable difference in managing blood glucose and improving recovery.
“A healthy body is a responsive body,” Brandon said. “When you align nutrition with your circadian rhythms, you make fat loss smoother and more sustainable.”
This section of the conversation really tied together how physiology and structure interact, it’s not about eating at perfect times, but creating consistency that supports your body’s natural cycles.
5. Training, Stress, and Recovery: The Overlooked Variables
As Brandon got leaner, he noticed that performance and recovery became more sensitive to stress and sleep quality. Rather than assuming all dips in performance were due to calorie cuts, he looked at the bigger picture: training load, life stress, and overall recovery capacity.
“Don’t automatically blame performance drops on the deficit,” he reminded. “Sometimes it’s stress load, sleep loss, or even leverage changes from fat loss.”
He monitored both objective data, like training performance and step counts, dnd subjective data, such as sleep quality, motivation, and perceived energy.
One of the most interesting adjustments he made was implementing protein-sparing modified fast (PSMF) style days toward the end of his cut. These were very low-calorie, high-protein days , used strategically to increase the weekly calorie deficit without chronically lowering intake every day.
He’d then offset those with slightly higher-calorie days to refill glycogen, improve recovery, and sustain training quality.
“It wasn’t just about cutting calories harder — it was about being more intentional,” he explained.
This approach allowed him to create meaningful fat loss without feeling flat, exhausted, or overtrained , a balance most people miss when dieting too aggressively.
6. Applying This to Everyday Clients
You don’t need to be a physique athlete to apply these same principles. The framework scales beautifully to busy professionals looking to lose fat, build muscle, and feel better.
Here’s how you can apply Brandon’s lessons:
- Start with food quality. Build meals around whole, high-protein foods. You’ll naturally eat fewer empty calories and feel more satiated.
- Increase movement gradually. Aim for 10–15k steps daily. Spread it through the day to keep energy levels steady.
- Keep meals consistent. Structure eating times and front-load calories when possible to support energy and performance.
- Track more than the scale. Use indicators like progress pictures, measurements, and biofeedback to gauge whether your plan is working.
- Plan recovery phases. As you get leaner, stress management becomes just as important as nutrition and training.
The optimal fat loss plan isn’t about doing more, it’s about doing what’s most effective for your body and lifestyle.
Final Thoughts
The best fat loss plan is one that lets you look better, perform better, and feel better all at once. That means managing energy through smarter inputs and outputs — not extremes.
When you combine movement, nutrition quality, structure, and recovery, you’re not just losing fat, you’re improving the way your body functions.
As Brandon summed it up perfectly:
“Knowledge without application is useless. The goal is to bridge evidence with real-world results — and that’s what optimal fat loss is all about.”
If you want to learn how to optimize your training, recovery, and metabolic health using a science-based approach, that’s exactly what I teach inside The Performance Recomp Method.
It’s built for busy professionals over 30 who want visible results without burning out.
[Learn more about The Performance Recomp Method →] HERE
