About this episode

This episode explores the latest research on body recomposition and practical strategies for achieving it.

Body recomposition is one of the most contested concepts in physique development — and one of the most misunderstood. The traditional dogma says you have to pick a lane. You’re either bulking or you’re cutting. You can’t gain muscle in a deficit. And once you’re past the beginner stage, recomp isn’t on the table. But the research over the past several years has made it increasingly clear that this framing is an oversimplification of how energy balance actually translates to body composition. And there are specific levers that, when pulled correctly together, can drive recomp outcomes in trained individuals who’ve spent years thinking it wasn’t possible for them. On this week’s episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I’m following up on my recent conversation with Dr. Eric Helms with a solo deep-dive into the two topics we didn’t get to cover — the most recent body recomp research published this year, and the three primary levers I pull with my clients to actually drive recomp outcomes in the real world. This episode is for: Trained lifters who’ve been told recomp is no longer on the table Coaches who want a clear framework for programming recomp phases Anyone…

People in this episode

Host: Brandon DaCruz

Guest: Eric Helms

Topics covered

• body recomposition
• fitness coaching
• energy balance
• muscle gain
• nutrition strategies

Keywords

• body recomposition
• energy balance
• muscle gain
• cutting
• bulking
• fitness coaching
• nutrition

Mentioned in this episode

Books & works: CHASING CLARITY HEALTH & FITNESS PODCAST, body recomposition

More episodes of Chasing Clarity: Health & Fitness Podcast

• HIDDEN DIETARY MISTAKES SABOTAGING YOUR FAT LOSS PROGRESS & HOW TO FIX THEM | FAT LOSS SERIES PART 4 | EP. 228 · July 20, 2026 · 47 min
• DR. MIKKI WILLIDEN: DOES DRINKING ALCOHOL REALLY BLUNT FAT LOSS? SEPARATING THE PHYSIOLOGY FROM THE BEHAVIOR | EP. 227 · July 13, 2026 · 1h 13m
• ERIC HELMS: BODY RECOMP — THE SCIENCE OF BUILDING MUSCLE & LOSING FAT AT THE SAME TIME | EP. 225 · June 29, 2026 · 2h 10m
• CARDIO, STEPS & DAILY MOVEMENT STRATEGY FOR LOSING FAT & KEEPING IT OFF | FAT LOSS SERIES PART 3 | EP. 224 · June 24, 2026 · 28 min
• CAN YOU ACTUALLY RECOMP? DEFINING BODY RECOMPOSITION & THE 5 POPULATIONS WHO CAN BUILD MUSCLE & LOSE FAT AT THE SAME TIME WITH JEFF HOEHN | EP. 223 · June 22, 2026 · 1h 43m
• ERIC HELMS: TRAINING IN A DEFICIT: WHAT THE RESEARCH ACTUALLY SAYS ABOUT VOLUME, MUSCLE LOSS & FAT LOSS PHASE PROGRAMMING | EP. 222 · June 15, 2026 · 1h 56m

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