The Mind Muscle Connection

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I break down How I Coach Clients Through Their Next Body Recomp Phase with Strategy Not Emotion.I discuss the mistakes many people make in their fitness journey and how to make smarter, phase-based decisions based on your current body composition, biofeedback, stress load, and recent methods. If you're feeling stuck, unsure if you should cut or build, or just want to understand the strategy behind long-term results, this one's for you!Let's talk about:IntroductionPicking your next phase based on emotionWhat should guide your next moveTakeawayFollow 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: HEREBody Recomp Checklist 2.0: HERE

Welcome to the Mind Muscle Connection Podcast!In this episode, I'm the guest on Allison Pavone's show to talk about What Happens When You Stay in a Calorie Deficit Too Long (And How to Fix It).We dive deep into what really holds people back from reaching their fat loss and muscle-building goals, especially women over 40 who've been stuck in chronic dieting patterns. Also, how low calorie intake affects metabolism, hormones, energy, and body composition and what it actually takes to reverse diet effectively and so much more.If you've been eating clean, exercising hard, but still not seeing results—or you're afraid of gaining weight when increasing calories—this episode will help you rethink your entire approach to body recomp!Let's talk about:IntroductionHow I became a coachCalorie DeficitReverse DietTraining days, recovery and inputsHeavy weights VS Light weightsSleepDoes muscle weigh more than fat?Fad dietsHow to increase calories if you're used to low-volume eatingFollow 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 answer five great listener questions covering everything from Sodium Needs, Counting All Protein, Why I Use Training Cycle and MoreWe get into whether all protein counts toward your daily target, what supplements are worth taking even if your diet's solid, and how to approach training cycles for hypertrophy. I also break down why sodium is underrated for lifters and why wearable calorie tracking isn't as accurate as most people think.If you're looking to optimize your training, diet, and recovery with real, practical advice, this episode is a must listen.Let's talk about:IntroductionShould you count your protein intakeHigh quality diet & supplementsCan you trust calories burned on wearablesTraining cycleSodium needsFollow 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 solo episode, I dig into a big topic on Why I think Getting Into a Calorie Deficit Every So Often Is a Good Idea - Even If Your Happy With Your Body RecompI discuss when it makes sense to dip into a deficit, the health and metabolic benefits, how often to do it, and why stress load, recovery, and context all matter. If you're someone who's been eating at maintenance, building, or just unsure if you “should” cut again—this episode is for you!Let's talk about:IntroductionWhy a deficit still matters if you're happy with your bodyWhen and how often to do a deficitSmart fat loss phaseBenefit of restricted eatingFollow 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: HEREBody Recomp Checklist 2.0: HERE

Welcome to the Mind Muscle Connection Podcast!In today's episode, I'm sharing a special guest appearance I made during a group coaching call hosted by Kathy to talk about The Inputs That Actually Drive Body Recomp.I talk about how you can build muscle without always being in a deficit, why progress at maintenance matters, and what habits to focus on when the scale isn't moving. Plus, we also get into common questions around creatine use, pre-workout nutrition, and how things like hydration and sleep impact your results more than people realize.If you've ever felt stuck in your fat loss or muscle-building journey, or you're trying to understand what progress really looks like, this episode is a must listen.Let's talk about:IntroductionDeficit and maintenance in building muscleHow do you know if you're gaining enough muscleOverlooked factors in fat loss and muscle growthCreatineFinal takeawayFollow 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 cover DEXA Scans, Glucose Monitors, Fat Loss Dieting For Other Reasons Besides Aesthetics. I dive into three great listener questions that challenge some common ideas around fat loss and tracking tools.We get into when it makes sense to diet even if you're not chasing aesthetics, how much trust to put in DEXA scan results, and what blood sugar spikes really tell you (and don't tell you). I also share why context matters with tracking and why some tools might be doing more harm than good if you're not using them right.If you've been second-guessing your progress, confused by numbers, or just want to approach your fat loss and health goals a little smarter—this episode is a must listen.Let's talk about:IntroductionShould fat loss always be about aesthetics?DEXA ScansBlood Sugar Spikes & Glucose TrackingFollow 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!Ever wondered how much your meal timing really impacts your workout performance and body goals? In this episode, I talk about 3 Meal Timing Tips Around Workouts + The Most Overlooked Aspect When It Comes to Training Performance.We'll clear up some common misconceptions, talk about simple strategies to fuel your workouts effectively, and highlight why hydration often gets overlooked but is actually one of the most important factors.This episode will give you practical tips that you can start using today so be sure to tune in!Let's talk about:IntroductionPre-workout meals3 meal timing tipsWhen do pre-workout carbs help moreHydrationFollow 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: HEREBody Recomp Checklist 2.0: HERE

Welcome to the Mind Muscle Connection Podcast!In this episode, Bryan Borstein is back to discuss Balancing Hypertrophy, Cardio and Life.This conversation explores the importance of skill, effort, and individual response in training volume and frequency, emphasizing that less can sometimes be more if done correctly. So if you're feeling overwhelmed by traditional routines or just curious about trying something different, this episode is for you!Let's talk about:IntroductionUpdate on Bryan BoorsteinInterval training & CardioBreathingWeight trainingFrequencyWhere to find BryanFollow 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: HEREBody Recomp Checklist 2.0: HERE

Welcome to the Mind Muscle Connection Podcast!In this episode, we talk about Creatine for Women, Tracking Tips, How Much Conditioning and MoreWe'll explore practical tips, recent research, and simple strategies to help you make progress without feeling overwhelmed. If you've ever felt confused about what's worth your time or how to optimize your habits, this episode is here to give you clarity!Let's talk about:IntroductionCreatineTracking vs LoggingTracking tipsCreatine for WomenConditioningFREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HEREBody Recomp Checklist 2.0: HERE

Welcome to the Mind Muscle Connection Podcast!Ever wondered what really happens when you're at maintenance calories? Or what you should and shouldn't expect in terms of progress? In this episode, we dive into What Can And Can't Happen At Maintenance.We'll talk about common misconceptions, set realistic expectations, and share practical insights to help you stay motivated and on track. So if you're feeling frustrated with slow progress or just want a clear understanding of what maintenance really looks like, this episode is a must listen!Let's talk about:IntroductionWhat can happen at maintenanceWhat can't happen at maintenanceConclusionFollow 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: HEREBody Recomp Checklist 2.0: HERE

Welcome to the Mind Muscle Connection Podcast!In today's episode, I'm sharing a special guest appearance where I was invited onto the 100% Real with Ruby podcast. We dive into Why The Bulk-Cut Cycle Fails Women: The Truth About Building Your Physique.We talk about common mistakes women make when trying to build their physique, like under-eating or focusing too much on the scale, and how to approach training and nutrition in a smarter way and a lot more.If you've ever felt frustrated with slow progress, stressed about gaining weight, or overwhelmed by all the conflicting advice out there, this episode is for you!Let's talk about:IntroductionMistakes when building physique you wantTraining and doing the right things for the physique you wantWhat to focus onDeficit & SurplusJeff's training and nutritionFinal 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: HEREBody Recomp Checklist 2.0: HERE

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I'm diving into Body Recomp Fat Loss Q&A!I discuss some common questions and misconceptions about indulging foods like chocolate, movement, proper nutrition, and lifestyle factors. Plus, I cover how long to stay in a fat loss phase and much more.If you're in a fat loss phase or just curious how it works, this episode is packed with honest advice and relatable insights so don't miss out!Let's talk about:IntroductionFat loss phasesHow to lose weight with minimal to no movement and chocolate is the center of dietHow long do you stay in fat lossFast VS Slow Weight LossFollow 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: HEREBody Recomp Checklist 2.0: HERE

Welcome to the Mind Muscle Connection Podcast!In this solo episode, we are talking The Case for Walking After Meals, Better Sleep, and Smarter Eating— Backed by ScienceI share practical tips like the best ways to manage blood sugar after meals, how sleep patterns influence hunger and calorie intake, and the importance of nutrient status, especially vitamin D, in supporting your fitness goals.This episode is packed with information that can help you make smarter choices so be sure to tune in!Let's talk about:IntroductionWhat do after a mealSleepSmarter EatingVitamin DFollow 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: HEREBody Recomp Checklist 2.0: HERE

Welcome to the Mind Muscle Connection Podcast!In this episode, we sit down with Dr. Nicholas Fabiano to talk about Exercise, Cognition, and Creatine: Bridging Mental and Physical Health.We explore the emerging research on creatine, a supplement many associate with muscle building, and how it might support brain energy and mental health conditions like depression and ADHD.If you're curious about how small lifestyle changes or supplements can make a difference in mental health, or if you want to understand the science behind these connections, this episode is a must-listen!Let's talk about:Introduction to Nicholas FabianoExerciseCreatine and CognitionTakeawaysWhere to find NicholasNicholas Fabiano's Socials: Instagram: https://www.instagram.com/ntfabiano/X: https://x.com/NTFabianoFollow 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, we talk about building phases, the role they play in body recomposition, and how to avoid common pitfalls.We dive into practical tips on structuring a building phase to optimize muscle growth without unnecessary fat gain, understanding the difference between effective building phases and "decomp" phases, and why consistency in training, nutrition, and lifestyle is crucial. We also discuss whether mini-cuts and bulks are effective strategies and how long you should ideally spend in a building phase.This is a very informative and insightful episode, so be sure to tune in!Let's talk about:IntroductionBuilding Phases vs. DecompMini-Cuts vs. BulksBuilding Phase Duration Strategic Weight GainOverlooked Factors in Building PhasesBulking for Muscle GrowthBuilding Phase MisconceptionsFinal Thoughts & ResourcesFollow 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: HEREBody Recomp Checklist 2.0: HERE

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I discuss Why 'Eat More' or 'Eat Less' Isn't Always the Answer.I'm diving into why common advice like “you just need to eat more” or “cut your calories” often misses the mark when it comes to body composition, energy, and progress. We explore overlooked factors like stress, sleep quality, gut health, micronutrient deficiencies, training structure, and how your body actually uses the fuel you give it.If you're feeling stuck despite tracking your food and training hard, this episode is a must listen!Let's talk about:IntroductionNot Eating Enough or Eating Too MuchCalorie MisconceptionsTotal Stress vs CaloriesFive Pillars of Body RecompFollow 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: HEREBody Recomp Checklist 2.0: HERE

Welcome to the Mind Muscle Connection Podcast!In today's episode, we're joined by Arianne Missimer, founder of The Movement Paradigm and a leading expert in holistic health and functional medicine.We dive into the fascinating world of nervous system regulation and how it plays a crucial role in your overall well-being. Arianne breaks down the science behind stress resilience, the importance of the vagus nerve, and how managing your nervous system can improve everything from recovery and performance to mental clarity and stress management.If you're an athlete looking to optimize your performance or just want to build resilience in daily life, this episode is for you!Let's talk about:Introduction to Arianne MissimerStress Resilience NutritionNervous System RegulationStress and Digestive HealthEnergy Balance and NutritionTips to Manage StressNutrition for Nervous SystemFollow 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: HEREBody Recomp Checklist 2.0: HERE

In this Q&A episode, we talk about Fruit and Vegetable Intake, Fat Loss Challenges, and Meal Timing Strategies.We deep dive into practical tips on increasing fruit and veggie intake without feeling overwhelmed, focusing on building consistency and variety. And if you've ever wondered why fat loss stalls despite being in a calorie deficit, we'll discuss the role of metabolic health, tracking accuracy, and how lifestyle factors can impact progress.This is a very informative and insightful episode so be sure to tune in!Let's talk about:IntroductionDaily Fruit and Vegetable IntakeWhy Calorie Deficits FailMeal Timing for Better ResultsFollow 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: HEREBody Recomp Checklist 2.0: HERE

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I discuss The Harsh Truth About Building Muscle: It's Slow And You're Probably Slowing It Down More!I'm diving into why building muscle is a slow process — even when you're doing everything right — and what might be holding you back. Plus, the common mistakes and practical tips to help you stay consistent and see real results over time.If you're feeling frustrated with building muscle, this episode is a must listen!Let's talk about:IntroductionHarsh truth about building muscleMuscle building checklistFollow 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: HEREBody Recomp Checklist 2.0: HERE

Welcome to the Mind Muscle Connection Podcast!In today's episode, we're joined by Kristi Storoschuk a PhD candidate who studies exercise physiology. We deep dive into the topic of From Fasted Training to Mitochondrial Health.Kristi discussed about how fasted training affects your training, the specifics of what research suggests about how Mitochondrial plays a role in your energy, metabolism and more.If you're trying to figure out if fasted training is right for you and want to understand Mitochondrial, this episode is for you!Let's talk about:Introduction to Kristi StoroschukNutritionTrainingFasted TrainingMitochondrial HealthHypertrophyFinal takeawayWhere to find KristiFollow Kristi on Instagram HEREHer website HEREHer LinkedIn HEREHer X account HEREFollow 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: HEREBody Recomp Checklist 2.0: HERE

Welcome to the Mind Muscle Connection Podcast!In this Q&A episode, we talk about Conditioning Done Right, Testing Your Metabolism, Programming.We deep dive about more than just “cardio” and learn what real conditioning looks like. And if you've ever wondered how to tell if your metabolism is working for you, we'll share practical ways to check in with your body and understand your metabolic health without complicated tests and the importance of sticking to a consistent plan which is key for seeing results.This is a very informative and insightful episode so be sure to tune in!Let's talk about:IntroductionCardio or Conditioning done rightTesting your metabolismProgrammingFollow 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: HEREBody Recomp Checklist 2.0: HERE

Welcome to the Mind Muscle Connection Podcast!In this solo episode, we're tackling a topic that's on many minds as summer approaches — The Real Reason Summer Diets Don't Work (Final Call for The Performance Recomp Method).I break down the pitfalls of rushing into a weight loss plan, especially if you haven't laid the groundwork for sustainable habits. You might find yourself losing a few pounds, but often, that doesn't translate into meaningful changes in your body composition.If you're tempted to jump on the quick-fix bandwagon, thinking it's the solution to getting your summer body in just a few weeks, this episode is a must listen!Let's talk about:Final Call for The Performance Recomp MethodSummer dietsWhy summer diet don't workBody recompWhat you can do this summerFollow 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: HEREBody Recomp Checklist 2.0: HERE

Welcome to the Mind Muscle Connection Podcast!If you're Still Not Seeing Results — Here's Why Your Body's Not Responding!We'll unpack the common struggles faced by those who are putting in the effort but may feel drained and stuck, despite their hard work. Plus, how to create a better balance, including the importance of nutrient-rich foods, quality sleep routines, managing stress, and what strategic training really means.Are you someone who feels like you're doing everything right—eating clean, training hard, and tracking your macros—yet you're still not seeing the results you crave? This episode is for you!Let's talk about:IntroductionWhy your body's not respondingHow my client improved their lifestyle and physiqueTakeawayFollow 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, we're diving into Redefining Body Recomp + How To Know Which Approach Is Right For YouWe'll explore how you can reshape your body composition over time while prioritizing your health and performance. Plus, the importance of understanding your energy balance, and how to effectively manage the phases of weight gain and loss.If you've ever felt confused or overwhelmed by your body goals, this episode is a must listen!Let's talk about:00:47 Introduction01:45 Body Recomp09:12 Energy balance15:15 Scale Weight trends19:02 Rates of weight loss & Weight gain26:33 ConclusionFollow 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 Training Hard But Not Seeing Results? Here's What No One's Talking About.As we explore the nuances of stress, I explain how it impacts your body composition and health and why simply focusing on calories and exercise may not be enough to see the changes you want. I also discuss different types of stress and how they can stack up to create a challenging environment for achieving your goals.If you're dealing with stress from work, life, or even your fitness routine — this episode is a must listen!Let's talk about:00:47 Introduction00:56 Performance Recomp Method Program03:08 Overall stress load15:53 How to take stress off the body18:43 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

Bonus EP Audio Show NotesWelcome to the Mind Muscle Connection Podcast!In this special bonus episode, I'm thrilled to announce the opening of spots for the Performance Recomp Method—a high-touch, one-on-one coaching program designed to transform your body composition and elevate your performance.If you have been working hard at the gym but not seeing the results you want, wanting to build muscle, drop body fat, and optimize your health without feeling overwhelmed, this program is tailored for anyone looking to improve their workout performance, energy, and overall quality of life both in and out of the gym.Listen in to find out how you can be part of this transformative program!Let's talk about:IntroductionPerformance Recomp Method Program Outcomes5 PillarsWho this program is forFollow 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, we have Dr Allison Brager to talk about The Science of Sleep, Stress & Performance.Dr Allison shares her research on sleep and behavior. We discuss the importance of sleep—how it influences both physical and cognitive performance—and explore practical tips for improving your sleep quality, especially in today's fast-paced world.Tune in to discover how understanding all these can be a game-changer for your training and lifestyle.Let's talk about:00:47 Introduction to Dr Allison Brager12:15 Recovery18:56 Sleep35:16 Circadian health41:08 Stress43:15 Nature VS Nurture research44:06 Where to find Dr AllisonFollow 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!Today, we're taking a moment to Reintroducing Myself: Coaching, Philosophy and the Truth About Eat Less, Train MoreI share my background, my coaching philosophy, and what drives my passion for helping others achieve their body composition goals. Understanding where I come from and the principles I stand by can help you grasp the insights I share throughout the podcast! Plus, I discuss the common approach of “eat less, train more”.I know how overwhelming the fitness journey can be, and I want to share practical insights that can help you navigate it more effectively!Let's talk about:IntroductionAbout myselfFitnessMy philosophyTruth about eat less, train moreFollow 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: HEREBody Recomp Checklist 2.0: HERE

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I am talking about a topic that often feels confusing and overwhelming — Why You Can't Hack Your Metabolism.I break down the misconceptions and realities of metabolism, discussing why it's not broken and how you can optimize it including strategies for boosting your metabolic health without resorting to extreme measures or dieting nonsense.If you ever feel like your metabolism is either too slow or just not working with you, be sure to tune in!Let's talk about:IntroductionMetabolismHow to optimize your metabolismTakeawayFollow 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: HEREBody Recomp Checklist 2.0: HERE

Link to my episode on Philips pod: https://www.buzzsprout.com/1870546/episodes/16824060Welcome to the Mind Muscle Connection Podcast!In this episode, I had the pleasure of bringing on Philip Pape, certified nutrition coach, high-performance physique engineer, and host of the Wits & Weights Podcast, for a collab conversation on all things body recomposition. This was part two of our collaboration—Philip interviewed me for his podcast about how maintenance can be a powerful tool for body recomposition (check that out too—linked in the show notes).For my show, I flipped the script and asked him about his approach to:How he defines body recomp (it's more than just "lose fat, build muscle at the same time")When he uses small deficits vs. small surpluses with clientsHow he sets up fat loss phases without crashing biofeedbackThe benefits of "aggressive maintenance" and small surpluses for lean gainsWhy we need to stop obsessing over weight and body fat % and focus on what we're actually buildingWe also talked about who should be in a surplus (and who shouldn't), how to monitor progress beyond the scale, and why low-carb/keto diets often underdeliver in muscle-building phases.Whether you're a coach or someone trying to build muscle, lose fat, or both—this episode is packed with nuance, client experience, and practical takeaways. Where to find Philip: Podcast: https://podcast.witsandweights.com/Instagram: https://www.instagram.com/witsandweights/Follow 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: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

Welcome to the Mind Muscle Connection Podcast!In today's Q&A session, I am diving into some common questions that many of you have been asking about body recomposition, exercise strategies, and how to stay on track with fitness goals.I break down what fasted cardio is and what it does during a reverse diet, splitting up workouts, and the role of weight training and its impact on weight loss.This episode is packed with insights to help you navigate common challenges and keep you motivated, so stay tuned!Let's talk about:IntroductionFasted cardio during a reverse dietSplitting up workoutsElbow injuryWeight training for fat lossConclusionFollow 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: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I am diving into a topic that hits close to home for many of us — Why You Spend More Time Fat Loss Dieting Than You Need To.I'll explore why so many of us get stuck in the fat loss mindset and share practical strategies to break free from it including the importance of structured calorie tracking, the impact of weekend habits, and how environmental factors can derail your progress and more!So if you find yourself in a seemingly never-ending cycle of restriction without seeing the results you want, this episode is for you!Let's talk about:IntroductionWhy You Spend More Time Fat Loss Dieting Than You Need ToHow long should you be in a fat loss phaseCoachingFollow 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: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

Welcome to the Mind Muscle Connection Podcast!In this episode, we're joined by Ella Parungao, also known as the Scientific Snitch, to talk about Do You Really Need a Calorie Surplus to Build Muscle?Ella shares insightful perspectives on how surplus and maintenance calories work, the role of protein intake, and the common misconceptions about body weight fluctuations. Plus, the importance of focusing on how you feel in the gym and your overall progress rather than just numbers on the scale.Be sure to tune in and gain clarity on your body fitness goals!Let's talk about:Introduction to Ella ParungaoMuscle growth damageElla's trainingWhat is MaintenanceMeal timingCommon disagreementBody fatSurplusDeficit/CuttingMaintenance energy balance VS SurplusFinal takeawaysWhere to find EllaFollow 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: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

Welcome to the Mind Muscle Connection Podcast!In today's episode, I am diving deep into AJ Brown Carnivore Diet Review, Are Your Maint Cals Too Low, NAD+ Supplementation.I break down the pros and cons of high-protein diets, examine the importance of including a variety of foods, and discuss how supplements like NAD+ fit into the bigger picture of health and performance. Also, if you've ever wondered if you're eating the right amount, or if your calories may be too low, I provide insights to help you better understand your unique needs.Don't miss out on this episode!Let's talk about:IntroductionAJ Brown's Carnivore DietMaintenance caloriesNAD+ SupplementationFollow 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: 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 Smarter Building Phases: Leaner Gains, Better Results!I'll be sharing my strategies highlighting the key differences between my old mindset and my new perspective on how to effectively support muscle growth while maintaining a healthy body composition. Plus, the two states of our bodies and how understanding this cycle can help you make more informed decisions in your fitness journey.So if you've ever felt overwhelmed by the pressure to constantly gain weight or worried about not seeing progress, this episode is a must listen!Let's talk about:IntroductionOld approach to building phasesNew approachConcerns in building phasesFinal 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: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

Welcome to the Mind Muscle Connection Podcast!In this episode, I'm excited to welcome back coach and bioengineeringgraduate Calvin Scheller to deep dive into the science of GLP-1, appetiteregulation, and what really happens when using popular medications likeOzempic and Wegovy.Calvin brings his deep academic background and real-world coachingexperience to explore the mechanisms behind GLP-1, the truth behindmuscle loss while using these meds, and how to use them responsiblywithout compromising long-term health.If you've been curious about GLP-1 or are coaching clients who are, thisepisode is packed with science, strategy, and nuance you won't want to miss.Let's talk about:00:45 Introduction3:22 Training Split & Recovery Strategies10:25 Nutrition13:11 What is GLP-125:46 Types of GLP-126:46 Muscle Loss & GLP-129:21 Preserving Muscle during medication43:24 Gut Health53:17 GLP-1 Benefits58:59 Where to find Calvin SchellerCalvin Scheller's Instagram: https://www.instagram.com/calvin_scheller/Follow 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: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

Welcome to the Mind Muscle Connection podcast!Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self!Topics:If I'm in maintenance and hitting 20 to 25k steps a day, is cardio still needed?Pros and Cons of Creatine for Health and WellnessWhen are EAAs Beneficial?Follow 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: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

Welcome to the Mind Muscle Connection Podcast!Today's solo episode, I talk about How women have a higher stress response to dieting (men vs women fat loss differences)!I discuss what that heightened stress response means for your dieting approach, why it's essential to be strategic rather than just cutting calories and how hormonal differences impact women's experiences with fat loss.If you're curious about some key differences between Women and Men, this episode is a must listen!Let's talk about:IntroductionWomen have a higher stress response to dietingMen vs WomenFollow 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: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

Welcome to the Mind Muscle Connection Podcast!In this episode, I'm excited to join the Fit to Transform podcast for a deep dive into How to get the most out of your building phase! If you've ever wondered whether you really need to be in a calorie surplus to build muscle — or if you feel stuck in a dieting cycle without seeing the results you want, this conversation is for you.We discuss key topics such as effective training, the vital role of sleep in recovery, and how to improve your nutrition quality. Plus, practical tips on how to assess your readiness for a surplus and what foundational elements you should focus on first and so much more!This is such a great conversation full of insights so be sure to tune in!Let's talk about:The Fit to Transform PodcastJeff HoehnMuscle gaining phaseSurplusTrainingSleepDiet & NutritionBody fat levelsBest candidate to go into surplusCoachingFinal takeawaysWhere to find JeffFit to Transform Podcast: HEREFollow 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: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

Welcome to the Mind Muscle Connection podcast!Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self!Topics:Creatine or Whey Protein in a Fat Loss Phase?What's the best time to work out? Is there a Magic Trick to getting the last bit of fat off body, off my abs?Follow 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: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

Welcome to the Mind Muscle Connection Podcast!In this solo episode, we're diving into a relatable challenge many of us face - Struggling to build muscle but scared of weight gain? Don't make this mistake.I share the journey of one of my clients, Greg, who found himself caught in this exact predicament. I talk about the delicate balance between gaining muscle and managing body fat, how our daily stresses impact our fitness goals, and why sometimes less really isn't more when it comes to calorie intake.If you're someone who feels frustrated despite your hard work in the gym, this conversation could provide the insights you need!Let's talk about:IntroductionClient case studyLifestyle & Body recompOptimizing trainingFollow 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 excited to welcome physiotherapist and fitness expert Kyle Baxter to deep dive into how to train smarter, avoid injury, and maintain muscle in a deficit.Kyle brings his extensive background to share valuable insights on how to preserve your hard-earned muscle even when cutting calories. Plus, strategies for training smarter and avoiding injuries. This episode is packed with practical tips that you can start applying right away so be sure to tune in!Let's talk about:00:25 Introduction to Kyle Baxter05:42 Physiotherapy14:24 Mobility and how to train smarter25:50 Injury30:12 Breathing37:38 How to maintain muscle in a deficit51:31 Where to find Kyle BaxterKyle Baxter's Instagram - https://www.instagram.com/coachbaxter/?hl=en 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!Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self!Topics:1:01 – How many number of phases of builds, cuts, and maintenance does it generally take for recomp?5:20 – How do you determine your daily caloric intake and macros with the goal of fat loss?14:44 – Should I take my body fat percentage?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 a topic that many of us grapple with - Strategies to get into a calorie deficit.I break down the fundamentals of fat loss, including the important concept of energy balance — calories in. I discuss how factors like resting metabolic rate, non-exercise activity, and thermic effect of food all come into play. With this foundation, you'll learn why some common diets work while others may not, and what strategies you can adopt based on your lifestyle and preferences.Be sure to tune in!Let's talk about:IntroductionFat lossEnergy balanceCalories inEnergy Deficit Exercise & nutritionStrategies to get into a calorie deficitAggressive dietingWhy certain diets workTakeawaysFollow 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, a seasoned expert in exercise physiology and a fellow new dad to talk about Crossfit, Magnesium and Metabolic Health.Dr. Nathan takes us on a deep dive into the crucial role of magnesium in our bodies, common nutrient deficiencies and how addressing them can significantly enhance your fitness and recovery — including the importance of metabolic health.Tune in for a very informative and insightful episode!Let's talk about:00:25 Introduction to Dr. Nathan Jenkins07:20 Dr. Nathan's Background17:59 Magnesium25:46 Metabolic Health34:38 Crossfit48:39 Where to find Dr. NathanDr. Nathan on Instagram - https://www.instagram.com/drnathanjenkins/ 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!Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self!Topics:How long and how many times a year should you do a fat loss diet cut?What to Consider as Maintenance Range Pounds Wise?Thoughts on Aggressive Dieting for Women in General?When and Why Refeeds are Helpful in a Fat Loss Phase?Follow 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, we're tackling a topic that often sparks debate: What's more important for changing your body composition and improving overall health: nutrition or exercise?We'll break down exactly what we mean by body composition, focusing on adding muscle and losing body fat, while also touching on the broader aspects of health including recent studies that reveal how both nutrition and exercise are important, but for different reasons.This is an informative episode, so you'll learn how to optimize your efforts and feel your best — be sure to tune in!Let's talk about:00:25 Introduction00:39 Body composition00:51 Improving health01:00 Training or Nutrition01:16 How both are equally important02:14 Supporting studies06:29 Training and exercise10:04 Nutrition15:39 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: HERE

Welcome to the Mind Muscle Connection Podcast!In today's episode, I am sharing my guest appearance episode on the The MFC Approach Podcast where we talked about The 5 Pillars to the Healthy Life You Want!If you're feeling overwhelmed with conflicting health advice, we'll break down the five key areas that can support your wellness journey. From understanding the role of nutrition to the importance of exercise, sleep, mindset, and stress management, we'll provide practical insights and relatable tips you can implement right away.This is a very insightful episode so be sure to tune in!Let's talk about:00:25 Guest appearance on MFC Approach Podcast01:28 Coaching09:02 Health-first approach09:51 5 Pillars to the Healthy Life You Want - #1 Exercise12:42 #2 Strategic Nutrition20:06 #3 Sleep & Circadian rhythm26:12 #4 Stress30:11 #5 Mindset35:37 Training with JeffThe MFC Approach Podcast - https://open.spotify.com/show/20SU8DjT9ONy0oQjvWbx57 Follow me on Instagram for more information and education:  jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREBody Recomp Checklist 2.0: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection podcast!Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self!Topics:What are the advantages/disadvantages of using mostly protein powders to hit your target?Lower Resting Heart Rate during a DeficitTop 3 Sleep Habits when Struggling to SleepFollow 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 maintain or even build muscle while losing fat! I cover why training performance matters during fat loss and share practical tips on balancing macros, meal timing, and hydration for the best results. Whether you're refining your routine or just beginning, this episode is packed with tips to help you see real results!Let's talk about: IntroductionWeight Loss vs Body CompositionPushing Training in a Calorie DeficitMeal TimingBalancing MacrosSupplementationHydrationRefeed DaysQuality SleepFinal ThoughtsFollow 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: HERE

Welcome to the Mind Muscle Connection Podcast!In today's episode, we welcome back Jeremiah Bair to talk about High Energy Flux, Losing Fat At Higher Body Fat Levels, TRT, and more! We'll hear about what Jeremiah Bair has been up to lately, his experiences with TRT, and how his coaching methods have shifted over the years. Plus, insights on aggressive dieting and how to optimize fat loss.If you're serious about building muscle and getting stronger, this episode is a must listen to!Let's talk about:00:25 Introduction4:29 PEC and LAT Training7:52 Training Methods10:11 High Energy Flux10:47 Fat Loss & Body Recomposition16:16 Strength training vs. cardio33:23  Experience with TRT53:23  Where to find JeremiahJeremiah's Instagram: @jeremiahbairJeremiah's Coaching Page: @elevatedcoachingsystemsFollow 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: HERE