The Mind Muscle Connection

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I give you an Update On My Health/Fitness/BloodworkI break down how I structure my nutrition without obsessively tracking, what my current training split looks like, and what my labs revealed about stress, recovery, testosterone, thyroid markers, and overall health. I also explain how I interpret blood work patterns instead of fixating on single numbers, and how recovery, sleep, and fueling are playing a bigger role for me right now than simply adding more volume.If you care about long-term performance, body composition, and understanding what your numbers actually mean instead of guessing, this episode will give you a practical framework you can apply to your own training and health.Let's talk about:IntroductionPerformance building phaseWeekly nutrition staplesSupplementsMuscle growthBlood workTotal testosterone vs free testosteroneSHBGReverse T3 + T3 stress patternRecovery strategiesSleepHS-CRP + creatinine nuanceTraining splitFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In today's episode, I sit with Brandon Cruz to deep dive about What Needs To Be Dialed In Before Fat Loss, Under Recovery, Training at Night and moreWe talked through metabolic health markers, fasting insulin, and what actually needs to be in place before starting a fat loss phase. We broke down the volume debate, recovery, soreness, late-night training, and how to take better progress photos. We also covered what separates high-quality supplements from flashy marketing.If you care about building muscle, improving performance, and doing this in a way that supports your long-term health, this episode is for you.Let's talk about:IntroductionPersonal Training, Nutrition & LifeComprehensive Lab Panels & Metabolic HealthInsulin ResistanceGenetic Lipid MarkersJeff's Current Training & RoutineNutrition Structure & Fasting WindowSleepVolumeEntering a Fat Loss Phase (Red & Green Flags)Late Night Training & Sleep OptimizationCheck-In Photos & Progress TrackingHow to Recover BetterSupplement QualityWhere to find BrandonFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I dive into Finding the Body Fat Range Where You Feel and Perform Your BestI walk through healthy body fat ranges for men and women, the real tradeoffs of getting very lean, and why staying shredded year-round can quietly hurt your recovery, hormones, and performance. We talk about how lifestyle, genetics, and training history all play a role in where you feel best. I also explain why building muscle and periodizing your nutrition is almost always the smarter long-term move.If you've ever wondered why you still aren't happy after losing weight or you're debating pushing leaner… this episode will help you make a smarter decision.Let's talk about:IntroductionThe Problem With Chasing the Lowest Scale WeightBody Fat PercentagesGet Into a Healthy Body Fat RangeFertility & Body Fat ExtremesGetting Leaner Comes With TradeoffsHormonal & Metabolic Consequences of Being Too LeanYour Ideal Body Fat Is PersonalBuilding Muscle Improves Your Look at Almost Any Body FatFat Loss Needs to Be Done in PhasesThe Real Long-Term GoalWhat If You Lost Weight and Still Aren't HappyPsychology & Body DysmorphiaFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In this episode, I break down my thoughts on How Many Sets For Muscle Growth + What Impacts ThisI talk about how to define volume, why quality matters more than just piling on sets, and what the research says about high vs. low volume. I also explain why recovery, time, and training skill often matter more than chasing an arbitrary number of sets. If you're over 30 with a busy life, this conversation will help you stop overthinking and start focusing on what actually moves the needle.Let's talk about:IntroductionVolumeFractional SetsQuality over quantityWhy People Think They Need More VolumeHigh vs Low Volume DebatePump ≠ Muscle GrowthRushing Muscle GrowthRecovery and TimeMaximizing Muscle Growth vs Real LifeWhat Impacts How Much Volume You Can DoFollow me on Instagram for more information and education:  jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

Welcome to the Mind Muscle Connection Podcast!In today's episode, I have Dr Mike T Nelson with me to talk about Progressive Overload for Cardio, High VS Low Carbs, Human Dynamic Range and more. Dr Mike has years of experience in the fitness industry, is known for his work in HRV and physiologic flexibility, holds certifications in metabolic flexibility and cardio for meatheads, and hosts the Flex Diet Podcast where he interviews top experts in performance physiology.We break down how to apply progressive overload to cardio the same way you would to weight training, why VO2 max impacts hypertrophy more than most people realize, and what the new carbohydrate research actually means. We also talk about metabolic flexibility, fasting strategies, and how stress and recovery determine how well you use carbs. Dr. Mike explains his concept of “human dynamic range” and why the ability to shift gears quickly matters for both performance and health.If you want to build muscle, improve conditioning, and understand how carbs, fasting, and recovery actually fit together, this one's for you!Let's talk about:Introduction to Dr Mike T NelsonCardioMetrics trackingMuscle vs CardioHigh VS Low CarbsLifestyle and Metabolic healthFastingHuman dynamic rangeWhere to find Dr MikeDr. Mike's Newslettter: https://miketnelson.com/ Follow me on Instagram for more information and education:  jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

Welcome to the Mind Muscle Connection Podcast!In this episode, I break down When Carbs Help With Recovery and When They Don'tI walk through how overall stress load impacts recovery first, then explain when adding carbs can genuinely lower stress on the body, like during prolonged dieting, low energy availability, or high training demands. I also cover the other side of it, including metabolic health, insulin resistance, lifestyle stress, and poor sleep, and how simply adding more carbs in those cases may create more problems.This is a very informative episode, so be sure to tune in!Let's talk about:IntroductionCarbs and recoveryStress load on the bodyCalories still matterWhy carbs are the most variable macronutrientHow carbs lower stress hormonesCarbs before bed in lean dietersHigh training volume / under-fueled for demandTransition into when carbs don't helpMetabolic syndrome markersFinal takeawayFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In this episode, I'm diving into 45% of Active Women May Be Underfueled. Here's the Real FixI talk through the real reasons so many active women feel run-down, struggle with performance, or can't seem to recover even when calories look okay on paper. We cover how stress, micronutrient gaps, lifestyle load, and poor recovery habits can all play a role. And I share how I coach women through this without defaulting to “just eat more.”This is a very insightful episode, so be sure to tune in!Let's talk about:IntroductionStudy on 109 womenBeing active increases underfueling riskLow Energy Availability (LEA)Signs you may be underfueled or under too much stressSymptoms to look forWhat to do about itCommon micronutrient gaps in womenFinal takeawaysFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In this episode, I'm joined once again by Brian Boorstein for a deep dive into Bro Splits, TRT, Tracking Blood Glucose and MoreWe talk about Brian's return to a bro split and why it's working for him right now, including how he's programming around recovery, cardio, and training intensity. He also shares updates on his experience with TRT specifically how it's impacted his HRV, glucose tracking, and sleep quality. We wrap up with some great insights on fasting, metabolic flexibility, and how to adapt your habits as you get older.If you're navigating midlife training, performance plateaus, or just want to hear what it looks like to evolve your strategy without losing progress, this one's a must-listen.Let's talk about:IntroductionCaffeine habits and individual toleranceLate-night training, circadian rhythm, and recoveryWhy Brian is doing a bro split + structure & volumeRIR & failure training strategyCardioTRT sleep effectsMeal timing, metabolic health, and intermittent fastingFollow me on Instagram for more information and education:  jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I'm walking you through Circadian Rhythms 101 for Body Comp, Health and Performance.We'll cover the basics of how your circadian system works, why things like morning sunlight and consistent sleep-wake times matter, and what actually happens to recovery, performance, and even appetite regulation when this system is out of sync. I also go over the biggest mistakes I see with clients and how to correct them without trying to be perfect.If you've been training hard, tracking macros, and still feel off, this episode is for you!Let's talk about:IntroductionCircadian RhythmsInsulin SensitivityModern Lifestyle DisruptorsRecovery, Muscle Building & Immune Function3 Types of Circadian DysregulationCircadian Rhythm MistakesWhat If You're a Night Owl?Why Circadian Rhythm Is Your BaselineFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I talk about Artificially Low Maintenance Cals + How To Increase Your Maintenance CalsI cover what actually can happen when you're at maintenance (spoiler: it's more than just maintaining your weight), and what likely won't happen no matter how dialed in you think your calories are. I also walk through the top factors that impact your total daily energy expenditure (TDEE), why some people unintentionally under-eat, and what to do if your maintenance calories feel way lower than expected.If you've been feeling stuck in your fat loss or muscle-building progress and aren't sure if you're really eating enough or too much this episode is a must-listen.Let's talk about:IntroductionMaintenance caloriesTotal Daily Energy Expenditure (TDEE)Artificially Low Maintenance CaloriesSymptoms of Low Maintenance CaloriesRisks of Staying at Low MaintenanceHow to Raise Maintenance CaloriesThe Paradox of Eating MoreLimits of Increasing MaintenanceHow to Actually Find Your MaintenanceFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In this episode titled “Circadian Rhythms Explained: Light, Food Timing, and Metabolism,” I'm joined by Dr. Alan Flanagan, a postdoctoral research fellow and the founder of Alinea Nutrition. Dr. Alan's work centers on circadian rhythms and chrono-nutrition, and he's also a frequent contributor to the Sigma Nutrition podcast.We cover a wide range of practical topics like meal timing, how light exposure affects sleep and metabolism, what recent research says about energy balance, and why your internal clock might be throwing off your fat loss efforts. Alan also breaks down what bright light therapy actually does, how to navigate jet lag smarter, and what changes as we age.If you've ever wondered how your body's rhythms tie into hunger, cravings, and performance… you won't want to miss this conversationLet's talk about:IntroductionCircadian rhythm studyMelatonin, Energy Deficit & Meal Timing StudyJet Lag and practical hacksCircadian Rhythm 101Light exposureTotal Daily Energy Expenditure & Meal TimingAppetite Regulation, Hunger & Circadian DisruptionChronotype & AgingBest practicesFinal takeawaysWhere to find Dr AlanAlan Flanagan's Instagram: thenutritionaladvocateAlan Flanagan's Website: https://alineanutrition.com/Follow me on Instagram for more information and education:  jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I'm breaking down Intermittent Fasting 101 For Body CompWe'll go over the real reasons fasting can work for some people, and when it's more likely to backfire especially for those with high stress, heavy training loads, or a history of chronic dieting. I'll also share why I encourage most clients to aim for a consistent 10–12 hour fasting window, how to avoid common mistakes with performance timing, and why longer fasts aren't automatically better.If you've ever wondered whether fasting is right for your goals or you've tried it and didn't feel great, this episode is for you!Let's talk about:Intermittent FastingFasting for Fat LossHealth Benefits of Not Eating ConstantlyMetabolic FlexibilityWho Should Not Do Extended FastingEarly vs. Late Time‑Restricted EatingLonger FastsFinal TakeawaysFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!Carbohydrates have always been one of the most debated macronutrients in the fitness world, which is why I wanted to share some updated thoughts in this solo episode - Why Carbs Are Different For EveryoneI break down the five key takeaways from the new research and explain what they actually mean for real-world performance, metabolism, and health. Then I walk you through the exact variables I use to determine a client's carb needs and why one-size-fits-all never works here. Plus, I share 12 strategies that can help you improve your body's response to carbs so they work for you, not against you.If you've ever felt bloated, foggy, or frustrated with your results while eating more carbs, or you've been stuck in the “high vs. low” carb debate, don't miss out on this episode!Let's talk about:IntroductionCarbohydrate Ingestion on Exercise Metabolism and Physical Performance Research5 takeaways from the research paperCarbs are the most individual macronutrientThings that will impact your carbohydrate intakeCarb needs for liftersHow to improve your body's response to carbsFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In today's episode, I sit down with Dave Marsh to deep dive Performance, Recovery, and Nervous System RegulationWe talk about the role your nervous system plays in recovery, how chronic stress can sabotage your training, and what metrics actually matter when you're trying to grow, physically and mentally. Dave also shares his personal experience with ayahuasca, and how that helped him reconnect with his body in a way no spreadsheet ever could.If you've been training hard but feel like your results have stalled or your life outside the gym is bleeding into your performance… this episode is a must listen.Let's talk about:Introduction to Dave MarshDave MarshUsing HRV, Blood Pressure & Resting Heart Rate in CoachingReal-World Stress and Nervous System DysregulationPre-Peru DietaBoundaries, Recovery Routines, & Sauna ProtocolWhy Fasted Cardio & Nasal Breathing HelpEmotional Regulation & Men in RelationshipsWhat Dave did in PeruAyahuascaPost-Retreat Nutrition & GPP Focus2026 goalsMuscle Growth vs. AthleticismCardioWhere to find DaveFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In today's episode, I dive deep into Strategies To Preserve Muscle and Accelerate Recovery During Injury.I talk about the most effective strategies for preserving muscle mass when training is reduced or paused, including nutrition adjustments, training alternatives like the cross-education effect, and key lifestyle factors that can either support or slow down recovery. Plus, supplement suggestions, common mistakes to avoid, and how to approach returning to the gym once you're cleared.If you've ever stressed about losing progress during a break or want to be prepared when it inevitably happens, this episode is for you!Let's talk about:IntroductionMuscle lossEnergy balanceProtein intakeMicronutrients, carbs, fatsSupplementsTraining while injuredLifestyle strategiesReturning to training after injuryFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I talk about Post Workout Nutrition, The Framework I Use With ClientsI walk through the ideal post-training protein window, what types of carbs and fats to eat (or avoid), and how different training styles and schedules can shift your approach. I also cover digestion, gut health, and real-life examples from my own training and clients.If you've been putting in the work but still feel stuck or if you're just guessing when it comes to post-workout meals, this episode is worth a listen.Let's talk about:IntroductionPost workout nutritionFramework I Use With ClientsWho should focus on this the mostFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In today's episode, I'm joined by Dr. Mike Molloy, founder of M2 Performance Nutrition and coach to elite athletes across CrossFit, MMA, and the Olympics. We dive into Performance VS Aesthetics, Calorie Needs, and Gut Health's Role in Performance and PhysiqueDr. Mike shares powerful insights from working with athletes who eat up to 6,000+ calories a day and how general population clients can hit a plateau just trying to survive on 1,400. We get into how the menstrual cycle impacts training, the importance of sleep for adaptation, the realities of hypothyroidism and blood work, and why ultra-clean eating can sometimes backfire for high performers.If you've ever wondered how elite athletes fuel or felt confused by what “healthy eating” really means for your body, this episode is a must-listen.Let's talk about:Introduction to Dr. MikeZone & Paleo DietsPros and Cons of Paleo DietCoachingGenetics vs. Lifestyle for Body Fat & Performance ToleranceSleep, Training, Menstrual CycleCycle Phases, Cravings, and Training ImplicationsSigns of Under-Recovery & Nutrition Coaching ChecklistNutrition Periodization for AthletesBody Comp vs. Athlete Nutrition DifferencesLevine Study & NEATMaintenance CaloriesDr. Mike's Personal Training and Nutrition ApproachWhere to Find Dr. MikeFollow me on Instagram for more information and education:  jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

Welcome to the Mind Muscle Connection Podcast!In this episode of the Mind Muscle Connection Podcast, I dig into What Can and Can't Happen At Maintenance CaloriesWe'll cover how body composition can still improve without weight loss, what kinds of goals maintenance supports best, and why some people (especially women) benefit more from this phase than they realize. I'll also talk through what can't happen at maintenance and how to know if you're truly there or stuck in artificially low maintenance without realizing it.If you've been spinning your wheels with fat loss, or you're afraid of maintenance because it “feels like doing nothing,” this episode is a must listen.Let's talk about:IntroductionMaintenance CaloriesWhat can happenWhat can't happenLow maintenance caloriesHow to know if you're really at maintenanceFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I talk about Why Some People Gain Less Fat on 1,000 Extra CaloriesWe'll dive into the science of NEAT (non-exercise activity thermogenesis), how your body subconsciously responds to a surplus, and the five key takeaways that can guide how you approach bulking. I also share practical strategies for controlling fat gain and maximizing muscle growth.This episode is a must-listen so be sure to tune in!Let's talk about:IntroductionStudy Overview: 1,000-Calorie surplus and fat gain differencesGenetics, Metabolism & NEAT ResponseTakeaway #1 Energy balance is highly individualTakeaway #2 Start with slower calorie increasesTakeaway #3 They didn't liftTakeaway #4 Lifestyle factorsTakeaway #5 You can influence NEATCalorie surplus practical applicationsFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In today's episode, I'm sharing my guest appearance on The Allison Pavone Show, where we had a great conversation about Reverse Dieting, Muscle, and Metabolism After 30We dive into metabolic adaptation, how to find your true maintenance calories, when reverse dieting is necessary, and why sustainable results come from lifting with intention, recovering well, and making nutrition work for your real life and so much more.So whether you're spinning your wheels in a fat loss phase or wondering how to shift gears and start building again, this episode is packed with practical insight and long-term perspective.Let's talk about:IntroductionThe Allison Pavone ShowJeff Hoehn's background, who he works with + coaching philosophyCalorie deficits and metabolic adaptationReverse dieting strategyLifting frequency & splits for womenHeavy vs. Light WeightsSleep and recoveryDoes muscle weigh more than fat?Fad dietsHow to add calories without getting too fullWhere to find JeffFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I take a deep dive into Review of New Dietary Guidelines + My Foundational Nutrition Habits.I talk about the emphasis on real food, protein, sugar, dairy, saturated fat, and processed foods along with what the guidelines don't mention, like lifestyle habits, exercise, stress, and behavioral skills that are essential to long-term success. I also share my personal foundational nutrition habits that go beyond what's written in official documents.If you've ever felt confused or overwhelmed by nutrition rules, this episode is a must-listen!Let's talk about:IntroductionDietary guidelinesProtein prioritizationDairyGut healthVegetables and fruits intakeHealthy fats & saturated fatsFiberAvoid highly processed foodNatural vs processed foodsFoundational nutrition habitsFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I talk about “Ignoring These Signs? You Could Be Making Fat Loss/Muscle Gain Tougher” This one's especially important if you're in your 30s or beyond and feel like you're doing everything right but still not seeing the results you want.I walk through the most common symptoms I see with client slow energy, brain fog, poor recovery, irregular hunger and cravings, low libido, menstrual cycle changes, and more and explain what they're really signaling. Most of the time, it's not just one issue. It's usually a mix of training stress, lifestyle habits, and poor nutrition working against you. I also share what to track and how to use these biofeedback cues to stop spinning your wheels and start progressing again.If you've been training consistently, tracking your food, but progress still feels like a grind, this episode will give you the clarity you've been missing!Let's talk about:00:47 Introduction01:30 Ignoring body signals04:09 Root causes of poor recovery or stalled progress07:06 Common symptoms23:13 Final takeawaysFollow me on Instagram for more information and education:  jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

Welcome to the Mind Muscle Connection Podcast!This episode with Dr. Eric Helms was one of the most downloaded of 2025 so I wanted to bring it back as a rebroadcast. Dr Eric shares what his contest prep looked like at the time, how he handled stress and biofeedback, and what changed for him as he got older as a natural bodybuilder.We talked through everything from digestive issues during a diet phase, to offseason strategies, to how much muscle you can realistically build in a surplus without blowing past your productive range. Eric also explains how stress, food focus, and energy availability impact progress more than most people realize.If you've ever struggled to manage hunger, wondered how to reverse diet without spiraling, or just want a grounded take on sustainable fat loss and muscle building, this episode is worth a revisit.Let's talk about:Introduction about rebroadcastEpisode with Dr Eric HelmsContest Prep & OffseasonMuscle maturityStressWeight fluctuationsOffseason structure + proper surplus strategySex differences in energy availabilityBehavioral control vs body comp expectationsFat loss phaseWhere to find Dr EricDr. Eric Helms' Instagram: https://www.instagram.com/helms3dmj/?hl=enFollow me on Instagram for more information and education:  jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I'm diving into Gut Health 101 for Body CompYou'll learn how gut issues can silently affect things like appetite, cravings, fatigue, recovery, and nutrient absorption. I'll walk you through signs your gut might be off, what good gut health looks like, and the practical lifestyle shifts you can start making today before going down the rabbit hole of testing and supplements.This is based not only on what I see in clients, but what I've worked through personally as well. Don't miss out on this episode!Let's talk about:IntroductionWhy gut health mattersGut & mental health connectionCommon gut issuesWhat impacts gut healthSymptomsModerate gut healthPoor gut healthStressWhat you can do to improve gut healthSupplementsReverse dietingFollow me on Instagram for more information and education:  jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I share my 2025 Fitness Lessons/LearningsI talk about navigating sleep deprivation as a new dad, hitting burnout even with “perfect” habits, and how stress subtly changes everything from motivation to results. I also get into the habits I'm doubling down on moving forward, and why chasing resilience (not perfection) feels more important than ever.If you're in a season of transition, or just looking to make smarter choices that align with your current capacity, this episode might give you a few insights to take with you too.Let's talk about:Introduction2025 Fitness Lessons/LearningsImportance of recovery and sleepImpact of mental load on recoveryPersonal habits to improveBurnout and business messagingCircadian rhythmFat loss is subconsciousResilience > perfectionBreathworkStressSurplusMost important markerFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In this episode, I'm sharing a recent conversation from when I was a guest on the Fit Father Project Podcast to talk about How My Fitness Has Changed Since Becoming a FatherI sat down with Luke for a real conversation on what life's been like since becoming a dad and how that's impacted my training, my routine, and my mindset. This episode is part personal reflection, part practical strategies, and all about navigating this season with intention. We talk about how being a dad shifts your priorities, how to stay consistent with training even when sleep is trash, and how to work around imperfect workout times without losing progress.If you're a father trying to balance fitness with family and work, I think you'll really relate to this one.Let's talk about:Fit Father Code PodcastIntroduction to Jeff HoehnScience-Based vs. Bro-Science in TrainingImpact of fatherhoodJeff's trainingSleep deprivation and recoveryNot having a perfect workout timeBeing okay with less than max resultsJeff's priority listWhere to find JeffFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I dive into the Fat Loss Misconceptions To Leave Behind in 2026From willpower misconceptions to calorie slashing gone wrong, I break down why some of the most common advice you hear about fat loss might actually be the thing holding you back. We'll cover GLP-1s, diet quality, recovery tradeoffs, meal timing, and more, plus what to do instead if you want results that actually last.If you've been spinning your wheels or feeling stuck in your fat loss phase, this episode will give you a more realistic, sustainable lens to work from!Let's talk about:IntroductionFat loss misconceptions#1 Lack of willpower#2 Not eating enough#3 As long as calories are in check, you're fine#4 Tracking automatically means fat loss#5 Meal timingFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I dive deep into the 7 Common Cardio Mistakes Lifters Make In a Body RecompI'll walk you through the biggest mistakes I see when it comes to cardio and body recomposition from relying only on steps to turning your lifts into cardio. You'll learn how to program smarter, why progressive overload still matters, and how cardio can actually improve your recovery and training performance.If you've been avoiding cardio or just doing it mindlessly, this episode will reframe everything so make sure to tune in!Let's talk about:IntroductionImportance of Cardio for Lifters#1 Only Doing Steps#2 Using Cardio to Burn Calories#3 No Progressive Overload#4 No Anchor Sessions#5 Not Tracking Cardio Progress#6 Turning Lifting Into Cardio#7 Only Doing Cardio in Fat Loss PhasesProgressive 6 Method by Dr. Mike T. NelsonFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In today's episode, I am joined by Derrick Van Every, a natural pro bodybuilder, coach, and science-based educator. He brings a wealth of firsthand experience and deep knowledge when it comes to building muscle.We dig into The Science of Muscle Growth: Mechanical Tension, Hormones, and The Pump. Derrick and I break down the myths around “the pump,” soreness, and low vs high rep training, including how to think about long-term progress and realistic expectations.If you've been second-guessing your training or chasing short-term fixes, this conversation will help you cut through the noise and focus on what actually works. Don't miss out!Let's talk about:Introduction to Derrick Van EveryDerrick Van EveryTrainingSleep, Training Setup & Equipment AccessHypertrophyFemale Muscle PhysiologyMechanical Tension and the PumpHormonesTakeaways from DerrickFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In this episode, I break down How to Improve Your Metabolic Flexibility.You'll hear how metabolic flexibility affects energy, cravings, hunger, and performance especially if you've been stuck in a fat loss or muscle-building plateau. Plus, I explain the two “avatars” of metabolic inflexibility (low-carb overtrainers vs. high-carb under-movers), how to know where you fall, and the right strategies to start feeling better and seeing results again.If you've been doing all the “right things” but still feel off, this episode is a must-listen.Let's talk about:IntroductionMetabolic FlexibilityTwo AvatarsConsequences of Poor Metabolic FlexibilityHow to Improve Metabolic FlexibilityFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I am answering a few questions about Sleep Biofeedback Markers, Low VS High Reps, Progressive Overload, Can Maint Cals ChangeI talk about the key factors that impact sleep, recovery, and fat loss, everything from circadian rhythm habits and caffeine timing to sleep quality and total daily energy expenditure. I also touch on common mistakes I see around maintenance calories and why your body might be adapting in ways you don't realize.If you're training hard, tracking macros, and still not getting the results you want, this episode is a must-listen!Let's talk about:IntroductionSleepSleep biofeedbackPendulum squatsLow VS High RepsMaintenance caloriesFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!Peter Fitschen is back on the podcast for round four, and this one dives deep into Bodybuilding vs. Gen Pop Fat Loss Sustainability Thresholds, Reverse Dieting and More. We cover everything from smart prep timelines to post-diet recovery to why sustainability looks very different for competitors vs. lifestyle clients.We break down where most people go wrong in fat loss phases, how aggressive you can really be, plus Peter shares what he's doing differently now as a coach with over 100 pro cards under his belt and what that means for his own training and prep plans moving forward.This is a very interesting and insightful episode, so don't miss out!Let's talk about:Introduction to Peter FitschenUpdate on PeterFat lossBiofeedback, Adherence, and Gen Pop CoachingDiet quality & Meal timing in prepWhen to stop a fat loss phasePost-Show recovery & body fat set pointDifferent post-diet approaches for Gen PopPeter's training & nutritionPeter Fitschen's Instagram:https://www.instagram.com/fitbodyphysique/?hl=enPeter Fitschen's Website:https://fitbodyphysique.com/Follow me on Instagram for more information and education:  jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I'm breaking down my Unpopular Opinion: More Muscle Isn't Always BetterI'm walking through the downsides of always being in a surplus, training 5–6 days a week, and neglecting things like conditioning, movement, and stress management. I touch on long-term health, muscle quality, recovery limitations as we age, and why your lifestyle habits need to match your goals.This episode is especially relevant if you're over 30 and trying to juggle family, work, and fitness so don't miss out on this episode!Let's talk about:IntroductionUnpopular Opinion: More Muscle Isn't Always BetterBeginner Gains vs. Long-Term Intentional Muscle BuildingMuscle quality in womenLifting and conditioningWhat a balanced real-life program looks likeWhat to Focus On After 30Recovery, capacity & timeWhat's missing in your routineFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I'm sharing a New Research: What Actually Builds Muscle and What Doesn'tI walk through what actually drives hypertrophy, why effort and technique beat fancy strategies every time, and why things like the pump, soreness, or even hormonal spikes aren't as important as we once thought. I also get into what recovery really means, why consistency matters more than perfection, and the rep ranges I've come to believe work best for long-term muscle gain especially if you're training hard but not seeing results.If you've been second-guessing your program or feel like you're doing “all the right things” but not progressing, this episode will help clarify what matters most (and what probably doesn't).Let's talk about:IntroductionMechanical tensionHormonal Spikes, Pump, and SorenessSarcoplasmic vs. Myofibrillar HypertrophyProgressive overloadRecoveryStaying consistent long-termFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In this episode, I sit down with Mikki Williden, PhD in nutrition, registered nutritionist, endurance athlete, and host of the Mikkipedia podcast.We get into everything from collagen and bone health to macro tracking, carb periodization, alcohol, and metabolic flexibility. Mikki shares how her approach has evolved over the years, what she prioritizes with clients, and why food quality still matters even if you're hitting your macros.If you want to simplify your nutrition, feel better, and make your training count, this episode is full of practical takeaways.Let's talk about:Introduction to Mikki WillidenEating MeatMikki's Training and NutritionRecoveryCollagenSupplements and Key Nutrients You NeedLow CarbMetabolic FlexibilityCarb TipWhere to find MikkiFollow me on Instagram for more information and education:  jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I'm diving into 7 Recovery Killers That Make Body Comp Change Harder For Those Over 30I'll break down what recovery really means, why it matters more as you age, and how things like poor diet quality, high training volume, and bad sleep habits compound over time. I also cover how to recognize when you're under-recovered and share real markers and strategies to get back on track.If you've been pushing hard in the gym but feel like you're constantly spinning your wheels, this is an episode you don't want to miss.Let's talk about:IntroductionWhat Recovery Means After 30#1 Training Volume & Productive Training#2 Poor Diet Quality#3 Poor Circadian Rhythm Health#4 Alcohol#5 High Stress Load#6 Lack of Movement#7 Poor HydrationHow to Know Recovery is LowFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In today's solo episode, we dive into the High Energy Flex Lifestyle — a sustainable approach to staying lean, feeling better, and maintaining a healthier metabolism year-round.You'll learn how High Energy Flex works, why it's more effective than typical dieting strategies, and how to implement it based on your goals.Let's talk about:IntroductionWhat the High Energy Flex Lifestyle Actually MeansHow Energy Balance Adapts (and why that matters)Mistakes: Low Calories + Low Movement vs. Low Calories + High MovementThe Real Limits: Time, Recovery & Metabolic CeilingKey Benefits of High Energy Flex (Appetite, Metabolic Health, Body Comp)What High Energy Flex Looks Like in Real LifeMatching Your Food Intake to Your OutputRecovery, Stress Management & Smarter TrainingFinal TakeawaysFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In today's episode, I sit down with Jordan Lips and Bryan Boorstein to talk about Chest Training, Volume, TRT, Sleep, Our Training RoutinesWe get into chest training strategies and the evolution of our programming over time, plus how our own routines are shifting with age and experience. Brian shares his thoughts on low-dose TRT and tracking bloodwork, and we talk about how to stay adaptable with volume, sleep, and recovery as life changes.If you've been training for a while and find yourself constantly reassessing what works best as you evolve, this episode is a must listen!Let's talk about:IntroductionUpdate on Jordan Lips trainingTRT & Update on Bryan Boorstein trainingRecovery, sleep and melatoninIncreasing volumeChest trainingBryan's Instagram: @bryanboorsteinJordan's Instagram: @jordanlipsfitnessFollow me on Instagram for more information and education:  jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I walk you through Some Things I've Changed My Mind On When It Comes To Building Muscle. These are shifts I've made through coaching hundreds of clients, refining my own training, and staying curious as a student of the process.I cover things like training volume, form, cardio, machines vs. barbells, pushing weight gain, and more. This episode is for the lifters who want to train smarter… not just harder and actually understand what matters most for building muscle, especially as you gain more experience.This episode is a must listen so be sure to tune in!Let's talk about:IntroductionMachines and CablesCardioPushing weight gain & surplus mindsetRep rangesVolumeDeloadsTraining cycle lengthPerfect formMuscle growth in a deficitAnabolicRange of motionBuilding muscleProteinRest days and training frequencyFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I talk about “A Strategy To Stay Leaner And Healthier During Your Build Phase For Those Over 30I dive into a strategy that can keep your metabolism sharp, improve body composition, and reduce unwanted fat gain without sacrificing muscle growth. Also, I break down the difference between the fed and fasted states, why it matters during a surplus, and how to strategically incorporate low-carb days or fasted cardio without tanking performance. You'll also hear who this approach works best for, who should avoid it, and how to use it to maintain metabolic flexibility as you push calories higher.This is a very insightful and informative episode, so be sure to tune in!Let's talk about:IntroductionAnabolic vs. Catabolic StatesPhysiological and psychological benefitsWho this strategy is best forWho it's not ideal forWhat this strategy won't doFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In this coaches roundtable episode, I sat down with Brandon and Jeremiah to talk through some of the biggest topics lifters are wrestling with right now. Volume For Muscle Growth, Body Recomp, Calorie Surpluses, Fasted Training and MoreWe get into how we think about volume, why some people grow with less and some need more, the real story behind body recomposition, why surpluses don't need to be aggressive, and where fasted training or cardio makes sense. We also talk through recovery, life stress, metabolism shifts, and why execution matters more than chasing the “perfect” program.If you're trying to build muscle, get leaner, or better understand what's worth your time in training and nutrition, this episode is a must‑listen.Let's talk about:Coaches RoundtableUpdate on JeremiahBrandon's X-Frame training splitBrandon's volume strategy then vs nowFull body split pros & consBody recompCalorie surplusesFasted trainingWhere to find Jeremiah and BrandonFollow Jeremiah on IG: https://www.instagram.com/jeremiahbair/?hl=en Website: https://linktr.ee/jeremiahbairFollow Brandon on IG: https://www.instagram.com/brandondacruz_/Check out Brandon's website: https://www.brandondacruzfit.com/Follow me on Instagram for more information and education:  jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I talk about How to Feel Great This Holiday Season (And Not Feel Bloated, Puffy and Stressed)I share the exact strategies I use with clients to help them feel good and not just survive the holidays, but come out of them feeling better. Plus, I break down what really matters during this time of year: strength training, cardio, smart movement, hydration, sleep, meal timing, alcohol moderation, and managing stress.If you've ever rolled into this season feeling like you're starting from zero again, this episode is a must listen!Let's talk about:IntroductionWhy focusing on how you feel mattersLifting weightsCardioStay activeStaying hydratedCircadian healthStress managementNutrient-dense foodsMeal timingAlcoholFoundational supplementsFollow me on Instagram for more information and education:  jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

Welcome to the Mind Muscle Connection Podcast!In this episode, I break down 3 Things That I Look For In Each Set To Build Muscle.I share what truly drives hypertrophy in your training: how to approach setup and execution, why tempo matters more than you think, and what level of intensity is actually required to stimulate muscle growth. You'll also hear how life stress, fatigue, and training inefficiencies can all affect your results and what to do instead. These are the same principles I use to make sure clients aren't just doing “more sets,” but getting more out of the work they're already putting in.If you've ever felt like you're doing all the right things but still not building the muscle you want, don't miss out on this episode!Let's talk about:IntroductionTraining and NutritionBeing smarter with training after 30Execution/SetupTempoIntensityFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In this episode, I catch up with IFBB Pro and coach Aaron Straker to talk about TRT, PEDs, Advanced Fat Loss and the Line Between Health and PerformanceWe dig into what it was like to prep while on TRT, how his training evolved through different phases, the signs his body was fighting the bulk, and how he kept performance high all the way to the stage. Aaron also shares his current goals, including a fertility-focused phase and how he's using low-volume training to maintain muscle without digging a recovery hole.If you've ever been curious about what it really looks like to build muscle on TRT, maintain performance during a cut, or how to train smart in a high-stress season of life, this episode is a must listen.Let's talk about:IntroductionUpdate on AaronAaron's first bodybuilding show and TRT journeyTRT vs PEDs and blood work monitoringCalorie intake and training volume during bulkPrep Phase, nutrition and cardio strategyBiofeedback during prepPost-show strategyNew maintenance phase + future focusOxidative stressWhere to find AaronFollow Aaron Straker on Instagramhttps://www.instagram.com/aaron_straker/Aaron Straker's Websitehttps://strakernutritionco.com/Follow me on Instagram for more information and education:  jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

Welcome to the Mind Muscle Connection Podcast!In this Q&A episode, I'm diving into Aggressive Fat Loss For Women, DB vs Barbell RDL, How Long in Fat Loss and more.I break down how long someone should realistically stay in a fat loss phase (especially if they have more to lose), when to take a break, how aggressive is too aggressive when dieting for women, and whether dumbbell or barbell RDLs are “better.” I also share a bit about why I'm switching back to four days of lifting and what's changed in my own training priorities lately.If you've been second-guessing your fat loss timeline or wondering if you need to push harder or pull back, this episode is worth a listen!Let's talk about:Fat loss duration for higher body fatHow to know when to take diet breakHow aggressive should fat loss be for women?Barbell, Dumbbell or RDL4 days of liftingFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I dive into How to Get More Out Of Calorie Tracking (and Eventually Stop Doing It)I break down where people go wrong with calorie and macro tracking, why it stops working, and how to get more from it without becoming obsessive. I share the three core skills I help clients build so they can improve body composition, eat with structure, and eventually step away from tracking altogether. If you've ever wondered why tracking still isn't leading to results, this one's for you.If you're ready to stop treating MyFitnessPal like your food therapist and start building actual nutrition skills that last, this episode is a must listen.Let's talk about:IntroductionHow to get more out of calorie tracking3 key areas that make tracking more effectiveTracking vs. building awarenessFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In today's episode, I sit down with Dr. Nick Barringer, a former Army Ranger, researcher, and performance dietitian who's worked with elite military units, firefighters, and law enforcement.We dive into how something as simple as hydration can change your stress response, why vitamin D is often prescribed in the wrong form, and how supplements like beta‑alanine and creatine support both the body and the brain. Nick also breaks down what he's seeing in new studies on stress resilience, recovery tools like float tanks, and why firefighters face higher cardiovascular risk than the fires themselves.This episode is a very interesting and full insight, so be sure to tune in!Let's talk about:Introduction to Dr. NicholasResearch on firefightersCircadianVitamin D & moodNick's training and nutritionHydration and stressCortisolFloatationBeta-AlanineExtracellular vesicles & stress resilienceWhere to find Dr. NicholasFollow Dr Nicholas Barringer on Instagramhttps://www.instagram.com/nickbarringer.phd.rdn/?hl=enDr Nicholas Barringer Websitehttps://drnickbarringer.com/Follow me on Instagram for more information and education:  jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I discuss Reverse Diet or Recovery Diet Post Fat Loss?I walk through the pros and cons of each, share the six factors I weigh most when deciding what to do post-fat loss, and explain why your stress, digestion, and current body comp matter way more than the textbook answer. I also talk about what I typically do with clients and why it's rarely black and white.If you've ever finished a fat loss phase and didn't know what to do next, this episode is a must listen.Let's talk about:IntroductionWhy a gradual increase is better for mostThyroid dysfunctionTracking caloriesOvershooting caloriesBody fat levels matter more than deficitSleep, micronutrients and stressJeff's preferred approachFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I talk about 7 Biofeedback Markers I Use With Clients To Lose Fat and Build Muscle. You'll hear why “how you feel” matters more than what the scale says, and how to start paying closer attention to your internal markers instead of just chasing numbers.I cover the most important feedback markers I track with clients every week and why these markers give us better insight into what's actually working and where things may be going off-track. Don't miss out on this insightful episode!Let's talk about:IntroductionWhy most programs overlook how you feelWhat Biofeedback Markers to TrackSubjective vs Objective DataFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In this episode, we have Alex Viada with us to talk about Hybrid Training for Lifters. We dive deep into the evolution of hybrid training and what most people get wrong when trying to combine strength and endurance.Alex shares how he balances Ironman prep with powerlifting, the surprising lessons he took from the clinical trials industry, and why recovery is the biggest missing piece for most people. We also talk about programming misconceptions, why zone 2 training is often misunderstood, how to approach periodization without overcomplicating it, and the major updates in the second edition of his book, The Hybrid Athlete.This episode is a very informative one, so be sure to tune in!Let's talk about:Introduction to Alex ViadaWhy he got into endurance trainingCurrent training split (Ironman + Powerlifting)Minimum effective dose for Hypertrophy maintenanceBiggest misconceptions in Hybrid trainingNutritionTracking NEAT to catch under-eatiengHybrid athlete & trainingMost common and challenging Hybrid combosStepwise periodization for complex goalsRecovery & progressHybrid athlete bookWhere to find Alex ViadaFollow me on Instagram for more information and education:  jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

Welcome to the Mind Muscle Connection Podcast!In this Q&A episode of the Mind Muscle Connection, I dive into What Impacts Training Performance, Training Cycle Length, CreatineWe'll talk about what makes a training cycle effective, how to know when to change things (or when you're just bored), and what to look at if your performance takes a dip. I also break down how long it actually takes to feel the effects of creatine and why it's not something you'll “feel” like caffeine.If you've ever second-guessed your program or felt like switching things up too soon, this one's for you!Let's talk about:IntroductionTraining cycle for muscle growthHow long to keep exercises before changingWhat impacts training performanceCreatineFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE