Explorez tous les épisodes du podcast The Mind Muscle Connection

Plongez dans la liste complète des épisodes de The Mind Muscle Connection . Chaque épisode est catalogué accompagné de descriptions détaillées, ce qui facilite la recherche et l'exploration de sujets spécifiques. Suivez tous les épisodes de votre podcast préféré et ne manquez aucun contenu pertinent.

	Titre	Date	Durée
	Muscle Growth Is a Slow Process and You're Making It Slower (Nutrition Edition) \| Ep 783	05 Oct 2026	00:25:38
Welcome to the Mind Muscle Connection Podcast! Muscle growth is already a slow process, and a lot of what we do with our nutrition slows it down even more. In this episode, I break down the most common nutrition mistakes I see holding people back from building muscle, including eating too few calories, spending too much of the year dieting, and being inconsistent with your intake. I also cover how much protein you actually need and how to spread it out, how to set up your nutrition around training, why trying to stay too lean or being afraid of the scale can stall progress, and why carbs matter more than most people think. If your training is dialed in but you're not seeing the progress you want, this episode is for you. Let's talk about: Why Training Is the Primary Driver of Muscle Growth Eating Too Few Calories and Dieting Too Long Being Inconsistent With Your Calorie and Macro Intake Why Calorie Distribution Throughout the Day Matters Not Eating Enough Protein Why More Protein Isn't Always Better Poor Protein Distribution How Many Meals Per Day? Poor Pre- and Post-Workout Nutrition Trying to Stay Too Lean Year-Round Being Afraid to See the Scale Go Up Why Scale Weight Gain Isn't Automatically Body Fat Not Eating Enough Carbs to Support Your Training Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform
	9 Carbohydrate Mistakes Hurting Your Physique and Performance \| Ep 782	02 Oct 2026	00:31:23
Welcome to the Mind Muscle Connection Podcast! Carbs are always a hot topic. Some people think they're the reason you can't lose fat, and others think you need as many as possible to perform. In this episode, I go over nine carb mistakes I see that could be hurting your physique and performance, from staying low carb all year to assuming more carbs always means better training. I also cover what actually determines how many carbs you need, why placing carbs around your workouts matters, why high-carb, high-fat foods get blamed on carbs, what a rise in blood glucose really means, and how I like to periodize carbs throughout the year. So if you want to figure out where your carbs should be and how to adjust them over time, this episode is for you. Let's talk about: Mistake 1: Going Low Carb Too Often What Counts as Low, Moderate, and High Carb The Downsides of Staying Low Carb Year-Round Low Carb and Low Energy Availability: What the Research Shows Mistake 2: Thinking You Always Need to Be High Carb The Downsides of Staying High Carb Year-Round Mistake 3: Thinking Lifting 4x a Week Requires Massive Carbs Mistake 4: Not Considering What Determines Your Carb Needs Mistake 5: Not Prioritizing Carbs Around Workouts Mistake 6: Mistaking High-Carb, High-Fat Foods for Carbs Mistake 7: Thinking Carbs Are Bad Because Blood Glucose Rises Mistake 8: Cutting Carbs When Calories Need Adjusting Mistake 9: Keeping Carbs the Same All Year Why Women Should Periodize Carbs Final Thoughts Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform
	Body Recomp Nutrition Strategies with Brandon DaCruz \| Ep 781	28 Sep 2026	01:13:08
Welcome to the Mind Muscle Connection Podcast! Nutrition can make or break a body recomp phase. In this episode, Brandon DaCruz is back on for part three of our body recomp series, and we break down the nutrition strategies we use with clients, including deficit size, protein intake and distribution, carbohydrate quality and timing, calorie cycling, and dietary fat. We also catch up on training and life, including training around a new baby, time-efficient training techniques, and Brandon's current fat loss phase and why he still puts himself through the process. So if you want to learn how to set up your nutrition for a recomp phase based on your goals, body composition, and training, this episode is for you. Let's talk about: Baby #2 and Training Around a New Schedule Time-Efficient Training Techniques "Never Miss Two" and Building Momentum Over Motivation Brandon's Current Fat Loss Phase Can You Change Your Lower Intervention Point Over Time? Deficit Size and Lean Mass Changes Why Start a Recomp at Maintenance Fat Loss Focused vs. Building Focused Recomp Setting Realistic Recomp Expectations Using a Primer Phase Before a Recomp Why Lab Work Matters Before Pushing a Recomp Why Protein Is the Most Important Nutrition Lever How Much Protein for Body Recomp Adjusting Protein Based on Body Fat Levels Protein Distribution Carbohydrates for Body Recomp Carbohydrate Quality Fueling Around Training vs. the Rest of the Day Adjusting Carbs Based on Metabolic Health Using Calorie Cycling in a Recomp Practicing Maintenance During a Fat Loss Phase Dietary Fat and Testosterone Low-Carb Diets and Thyroid Levels Follow Brandon on Instagram @brandondacruz_: https://www.instagram.com/brandondacruz_/ Chasing Clarity Health and Fitness Podcast: https://podcasts.apple.com/us/podcast/chasing-clarity-health-fitness-podcast/id1619611966 Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform
	My Progressive Overload Framework For Building Muscle \| Ep 780	25 Sep 2026	00:25:20
Welcome to the Mind Muscle Connection Podcast! Progressive overload is one of the most important parts of building muscle, but it’s also one of the most misunderstood. In this episode I break down my framework for applying progressive overload. I cover how hard your sets should be and how I use rep ranges. From there I explain when to add weight versus when to stay at the same weight to build reps. I also get into why you don't need to beat your numbers every session. Exercise order and recovery both affect your logbook, and forcing progress can backfire over time. So if you want a simple, practical approach to progressive overload and building muscle, this episode is for you. Let's talk about: Introduction What Is Progressive Overload? Why the Body Resists Building Muscle Three Things That Matter for Building Muscle What 0 to 3 Reps in Reserve Looks Like Hard Training vs Heavy Training What the Research Says on Adding Reps vs Adding Weight Why I Prescribe Rep Ranges Building Reps Before Adding Weight What to Do If You Go Above the Rep Range What to Do If You Fall Below the Rep Range You Don't Need to Beat Your Numbers Every Session How Exercise Order + Context Affect Your Numbers Be Careful With Forcing Progressive Overload Final Thoughts Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform
	Self Inflicted Hunger vs Physiological Hunger (and what to do about it) \| Ep 779	21 Sep 2026	00:30:51
Welcome to the Mind Muscle Connection Podcast! Hunger is a normal part of fat loss, but not all hunger comes from a true physiological need for more energy. In this episode, I break down the difference between physiological hunger and what I call self-inflicted hunger. I cover what can increase physiological hunger, including an energy deficit, getting leaner, higher activity, and being further from your highest body fat level. I also go over the habits that can make hunger worse, such as low-protein meals, calorie-dense foods, poor sleep, stress, poor meal timing, and low food volume. The goal is to reduce the hunger that can be avoided so you can better manage your calorie intake and stay on track. If you want to better understand your hunger and learn how to manage it, this episode is for you. Let's talk about: Introduction Physiological Hunger vs Self-Inflicted Hunger Learning to Sit With Hunger What Drives Physiological Hunger + Energy Deficits How GLP1s Affect Hunger Lower Body Fat Levels and the Role of Leptin and Ghrelin High Energy Expenditure + Client Example Appetite Dysregulation at Higher Body Fat Levels What Is Self-Inflicted Hunger? Not Eating Enough Protein + How Much to Aim For Too Many Calorie-Dense, Low Satiety Foods Poor Sleep High Stress and an Overloaded Stress Bucket Poor Meal Timing and Saving Calories for Later Not Fueling in Line With Your Activity Meals That Lack Volume or Balance Eating Too Quickly, Stressed Environments, and Social Events Setting Up a Meal Template Final Thoughts Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform
	Calorie Cycling In a Building and Fat Loss Phase + Examples \| Ep 778	18 Sep 2026	00:34:56
Welcome to the Mind Muscle Connection Podcast! Calorie cycling can be a useful tool during both fat loss and building phases. In this episode, I break down how I use calorie cycling, including redistributing calories throughout the week, increasing or decreasing the weekly deficit, and using higher-calorie days around training. I also cover practical examples of how to set up calorie cycling during fat loss, when lower-calorie or protein-sparing modified fast days may make sense, and how I use calorie cycling in a building phase, including what I call a reverse refeed. So if you want to learn how to adjust your calorie intake throughout the week based on your goals, training, and recovery, this episode is for you. Let’s talk about: Three Ways to Use Calorie Cycling During Fat Loss Redistributing Calories Without Changing the Weekly Deficit + Examples Protein-Sparing Modified Fast Days The Trade-Offs of More Aggressive Calorie Cycling Using Calorie Cycling to Change the Deficit Increasing the Deficit With Lower-Calorie Days Using Maintenance Days to Reduce the Deficit How I Typically Use Calorie Cycling With Clients When to Increase the Deficit When to Decrease the Deficit Choosing the Right Size Deficit How to Adjust Calorie Cycling Over Time Calorie Cycling During a Building Phase Using Higher-Calorie Days Around Training Where Calorie Cycling Can Go Wrong How to Set Up Higher and Lower Days Practical Building Phase Calorie Cycling Examples Adjusting Calories as a Building Phase Progresses The Reverse Refeed Why Use a Reverse Refeed? Who Should and Shouldn't Use a Reverse Refeed How a Reverse Refeed Can Be Misused How to Set Up a Reverse Refeed Levels of Reverse Refeed + Examples Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform
	How, Why, When I Use Maintenance Calorie Days During Fat Loss For Clients \| Ep 777	14 Sep 2026	00:28:26
Welcome to the Mind Muscle Connection Podcast! Maintenance calorie days can be a useful tool during a fat loss phase, especially when it comes to managing diet fatigue, supporting training performance, and improving long-term adherence. In this episode, I break down how I use maintenance days with clients, when to use them, and how to set them up without slowing fat loss unnecessarily. I also cover how maintenance days affect your weekly calorie deficit, how to structure lower-calorie and maintenance days, when a protein-sparing modified fast may make sense, and the signs that you may benefit from adding a maintenance day. So if you’re dieting and want more flexibility without losing sight of your fat loss goals, this episode is for you. Let’s talk about: 00:05 Introduction 01:00 Why Use Maintenance Calorie Days? 02:02 Mental and Psychological Benefits 02:49 Supporting Training Performance 03:21 Lean Mass Retention and Body Recomp 04:01 Managing Diet Fatigue 05:03 Creating More Aggressive Deficit Days 05:34 Why Weekly Deficit Still Matters 06:44 Carbohydrate Availability During a Deficit 07:38 How to Set Up Your Lower-Calorie Days 10:32 Protein-Sparing Modified Fast Days 13:44 Carbohydrates on Maintenance Days 14:57 Flexibility Without Turning It Into a Cheat Day 19:21 How Often Should You Use Maintenance Days? 21:39 When to Use Maintenance Days 26:05 Potential Downsides 26:59 Maintenance Days Are Not Magic Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform
	Muscle Growth Is a Slow Process and You're Making It Slower \| Ep 776	11 Sep 2026	00:25:14
In this episode, I explain why building muscle is such a slow process and how poor training and programming can make it even slower. I go through seven common training and programming mistakes that can hold back muscle growth and keep you from getting the most out of your training. I also share how I approach training frequency, exercise selection, training intensity, exercise execution, and rep ranges when the goal is to build as much muscle as possible. This episode will help you identify where your training may be holding you back and what you can change to make better progress over time. Let’s talk about: Introduction and Why Muscle Growth Is So Slow Training Each Muscle Group Only Once Per Week How to Increase Training Frequency Poor Training Frequency Distribution What to Do When Your Schedule Gets Busy Not Training Hard Enough How Close to Failure Should You Train? Poor Exercise Execution How Exercise Execution Changes Muscle Bias Spending Too Much Time in High Rep Ranges Poor Exercise Selection and Distribution When Compound Exercises Aren’t the Best Choice Changing Exercises and Programs Too Often Final Takeaways Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform
	How to Get The Most Out Of Your Training During Fat Loss \| Ep 775	07 Sep 2026	00:27:39
In this episode, I explain how to approach training during a fat loss phase while keeping performance and training volume high. I also talk about how I can balance my calorie deficit, training demands, and recovery during this phase. I talk about total calories, carbohydrates, meal timing, and higher and lower calorie days, along with how I can manage training intensity and recovery while dieting. This episode will help you better understand how to balance fat loss with training performance and why you can't maximize both at the same time. Let’s talk about: Introduction and Training During Fat Loss Why Slashing Calories and Increasing Training Can Backfire What Counts as High Training Volume? Why Deficit Size Matters What to Do If You Want Faster Fat Loss Adjusting Total Calories to Match Training Why Carbohydrates Matter Carbs Around Training and Meal Timing Higher and Lower Calorie Days Managing Training Volume and Intensity Recovery and Overall Stress How Body Fat Levels Affect Your Flexibility Matching Fat Loss With Training Output Why You Need to Periodize Your Nutrition Final Takeaways Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform
	Four Scenarios Where The Scale Doesn't Tell You What's Going On \| Ep 774	04 Sep 2026	00:34:40
In this episode, I explain why the scale doesn't always tell you everything that's happening with your body composition. Four different scenarios show how you can maintain, gain, or slowly lose weight while still making meaningful progress. I also discuss why muscle gain takes longer than fat loss and how that affects what you see on the scale. You'll also learn which other metrics give you a clearer picture of what's actually going on. This episode will help you better understand what your scale weight is actually telling you and why you shouldn't rely on it alone to judge your progress. Let’s talk about: Introduction and Why the Scale Doesn’t Tell You Everything What the Scale Actually Measures Why Muscle Gain Takes Longer Than Fat Loss Why Timeframe Matters BMI, FFMI, and Muscle-Building Potential Your Weight Stays About the Same The Scale Goes Up While You’re Losing Fat Slow Weight Loss Weight Goes Up While Body Fat Stays About the Same Recap of the Four Scenarios What the Scale Can and Can’t Tell You Other Metrics to Track Progress Final Takeaways Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform
	Weight stable doesn't automatically = adequately fueled \| Ep 773	31 Aug 2026	00:32:39
In this episode, I break down why having a stable body weight doesn’t automatically mean you’re adequately fueling your body. I discuss who is most at risk of underfueling, some of the signs to look out for, and how staying too lean, high training output, and chronic dieting can contribute to the problem. I also cover what you can do to improve energy availability and better support your training, recovery, and overall health. This episode will help you understand why stable weight doesn’t always mean you’re eating enough and how to better support your training, recovery, and overall health. Let’s talk about: Introduction and Why Stable Weight Doesn’t Mean You’re Adequately Fueled Who Is Most at Risk of Underfueling? High Training Output and Low Energy Availability Staying Lean and Maintaining a Low Body Weight Being Afraid of Seeing the Scale Increase Spending Too Long Trying to Recomp Chronic Dieting and Repeated Fat Loss Phases Signs You May Be Underfueling Difficulty Building Muscle and Losing Fat Hormones, Thyroid Function, and Energy Availability Menstrual Cycle and Bone Health Why Scale Weight Fluctuations Matter What to Do If You’re Underfueling Carbohydrates, Training, and Recovery Periodizing Fat Loss Instead of Dieting Year Round Sleep, Stress, and Recovery Improving Micronutrient Intake Final Takeaways Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform
	Exploring Peptides for Health, Recovery, and Performance with Dave Marsh \| Ep 772	28 Aug 2026	00:57:50
Welcome to the Mind Muscle Connection Podcast! Peptides are having a moment, promising to boost recovery, metabolism, body composition, and performance. In this episode, Dave Marsh and I break down what they actually are, the categories, and how to source them safely, along with what Dave has learned firsthand using them for recovery, body composition, and performance. We also get into MOTS-c, GLP-1s, nutrient partitioning, muscle growth, and where peptides fit into the bigger picture of health and longevity. If you've been curious about peptides, this episode covers what Dave has learned through research and personal experience, and where he thinks the space is headed. Let's talk about: Introduction and Guest Intro Dave's Shift in Mindset and Training Somatic Work and Nervous System Regulation Why High Performers Need More Stillness Boundaries and Managing Stress Stress Resilience and HRV What Are Peptides? The Different Categories of Peptides Peptide Sourcing and Safety Dave's Experience Using Peptides After Dengue MOTS-c and Mitochondrial Health Dave's Half Marathon Experiment Going From 1,200 to 4,500 Calories Retatrutide and Food Noise Why Peptides May Be So Powerful A Client's Chronic Fatigue Turned Out to Be Low Testosterone Peptides and Muscle Growth NAD, 5-Amino-1MQ, and Metabolic Health Biggest Takeaways on Peptides The Future of Peptide Research Final Thoughts and Where to Find Dave Follow Dave Marsh on Instagram: https://www.instagram.com/coachdavemarsh/ Follow Dave's website: https://coachdavemarsh.net/ Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me? https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform
	You Can Build Muscle In a Deficit, But You Need To Know These Things \| Ep 771	24 Aug 2026	00:21:34
Building muscle in a calorie deficit is possible, but your ability to do so depends on several factors. In this episode, I break down how resistance training, the size of your deficit, your current muscle mass, body fat levels, protein intake, and hormone status affect your ability to build muscle while losing body fat. I also cover how to set realistic expectations, when maintaining muscle should become the priority, and why spending time outside of a deficit is important for continued progress. This episode will help you understand when building muscle in a deficit is realistic and how to approach your training and nutrition to support your goals. Let’s talk about: Introduction and Body Recomp Workshop Can You Build Muscle in a Deficit? Resistance Training Is the Primary Driver A Calorie Deficit Reduces Muscle-Building Potential The Size of the Deficit Matters Trading Fat Loss for Muscle Growth Why Current Muscle Mass Matters When More Aggressive Fat Loss Makes Sense Why You Can't Stay in a Deficit Forever Why Body Fat Levels Matter Protein Still Matters Putting the Key Factors Together Individual Differences in Body Fat Levels Protein, Carbohydrates, and Training Performance TRT, HRT, and Building Muscle in a Deficit Final Takeaways Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform
	Training Volume, Progressive Overload & Building More Muscle with Steve Hall \| Ep 770	21 Aug 2026	01:03:32
Welcome to the Mind Muscle Connection Podcast! How much training volume can you actually recover from and when is it too much? In his 14th appearance on the podcast, Steve Hall breaks down how he manages extremely high training volumes, recovers from hard sessions, and uses the logbook without letting it dictate his training. We also discuss how he adjusts his training to manage fatigue, maintain performance, and keep progressing at an advanced level. We also get into his nutrition and recovery strategies, what he learned from the Natural Bodybuilding Summit in Bali, and how his approach to range of motion and lengthened partials has evolved. If you've wondered how an advanced bodybuilder can sustain high training volumes while continuing to progress, this episode breaks down how Steve and I approach advanced training. Let's talk about: Introduction and Guest Intro Steve's 14th Appearance on the Podcast How Much Volume Can You Actually Recover From? Walking Toward the Cliff Edge of Recoverable Volume Steve's Knee Issues and Managing Joint Stress Why Progressive Overload Can Become a Problem for Advanced Lifters Being More Patient With the Logbook How Steve Fuels Extremely High Training Volumes Sleep and Recovery for High-Volume Training How Steve Autoregulates His Training Why Too Much Volume Can Reduce Training Quality What Steve Learned From Training in Bali Inside the Natural Bodybuilding Summit The Benefits of Training With Other People Has Steve Changed His Views on Range of Motion? Muscle-Specific vs Exercise-Specific Range of Motion Using Lengthened Partials to Take Muscles Closer to Failure Why the Target Muscle Matters More Than the Movement Steve's Plans to Compete Again in 2027 Why Steve Will Use a Coach Again Where to Find Steve and Revive Stronger Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform
	How To Periodize Your Training \| Ep 769	17 Aug 2026	00:41:28
Welcome to the Mind Muscle Connection Podcast! Training periodization is about adjusting your training throughout the year based on your goals, nutrition, recovery, and life situation. In this episode, I break down how to structure different phases around lifting, cardio, or a combination of both. I also cover how nutrition affects training, how to approach training during fat loss, and how to use hypertrophy, strength, body part specialization, and cardio-focused blocks throughout the year. The goal is to help you better manage your training load, recovery, and performance so you know when to push and when to pull back. This episode will help you structure your training around your goals and use your recovery capacity where it matters most. Let’s talk about: Introduction and Coaching What Is Training Periodization? Matching Training With Recovery and Nutrition Building/Fueling and Fat Loss Phases Training During a Building Phase Lifting, Cardio, and Combo Focuses Lifting-Focused Training Cardio-Focused Training Combo-Focused Training Hypertrophy, Strength, and Body Part Specialization Training During a Fat Loss Phase Managing Training During a Deficit Carbohydrates, Refeeds, and Training Performance The Role of Cardio During Fat Loss Putting Training Periodization Together Across the Year Final Takeaways Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform
	Do You Need To Change Your Training Based On Your Menstrual Cycle? w/ Dr. Alysha D'Souza \| Ep 768	14 Aug 2026	01:16:21
Welcome to the Mind Muscle Connection Podcast! Cycle syncing sounds like it should work but the research doesn't back it up. In this episode, Alysha D'Souza and I break down what actually happens across the menstrual cycle, from how estrogen and progesterone affect muscle growth to what her own training study found when she tested cycle syncing head to head against a normal training split. We also talk about why tracking your cycle matters even if you're not chasing fertility, what counts as a normal cycle length, and when irregular cycles are worth bringing up with a doctor. If you've wondered whether to time your training around your cycle or just stay consistent, this episode breaks down what the data actually says. Let's talk about: Alysha's Background and Path to Research Finishing Her PhD Director of Research at the Jeff Nippard Muscle Lab Her Favorite Research Studies Her Progesterone Study Do Estrogen and Progesterone Really Drive Muscle Growth? Why It's the Feeling of Hormones Being Off That Matters Most Overview of the Menstrual Cycle Symptoms Linked to Estrogen and Progesterone Does Energy Expenditure Rise in the Luteal Phase? Why Cravings Are So Individual Fuel Utilization Across the Cycle What Counts as a Normal Cycle Length Why You Should Track Your Cycle Even Without Fertility Goals Other Causes of Irregular Cycles Acute vs Chronic Low Energy Availability What to Do If Your Period Stops Managing Symptoms During Training Her Menstrual Cycle Training Study: The Setup The Results: Hypertrophy and Strength Why Consistency Beats Cycle Syncing How to Track Your Cycle Where the Research Is Headed Final Thoughts and Where to Find Alysha Follow Alysha D'Souza on Instagram: https://www.instagram.com/herhealthandperformance/ Follow her on ResearchGate: https://www.researchgate.net/profile/Alysha-Dsouza-2 Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me? https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform
	How Much Training Do You Need To Do Per Week For Muscle Growth? \| 767	10 Aug 2026	00:32:15
Welcome to the Mind Muscle Connection Podcast! Training volume is one of the biggest factors to consider when building muscle. In this episode, I break down how to think about weekly sets, how much volume most people need, and what factors determine how much training you can actually recover from. I also cover why the quality of your training matters, how to track volume, how to spread your sets throughout the week, and when it makes sense to adjust your training. This episode will help you understand how to approach training volume and make better adjustments based on your goals and recovery. Let’s talk about: Introduction and Coaching Measuring Training Volume Weekly Sets for Muscle Growth Research on Training Volume Why More Volume Isn’t Always Better Training Intensity and Effort Technique and Execution Adjusting Your Training Volume Recovery and Volume Limits Counting Sets Correctly Exercise Selection and Fatigue Recovery Factors That Matter Training Frequency and Splitting Volume Making Volume Adjustments Final Takeaways on Training Volume Body Recomp Workshop Replay: HERE Follow me on Instagram for more information and education: jeffhoehn_ How You Can Work With Me?: HERE Coaching application: HERE
	Check These 7 Things Before Decreasing Calories Further In Fat Loss \| Ep 766	07 Aug 2026	00:39:46
Welcome to the Mind Muscle Connection Podcast! When fat loss slows down, there are other things to look at before cutting calories. In this episode, I cover seven things to check before lowering your calories again. I dive into adherence, daily movement, cardio, stress, meal timing, maintenance days, gut health, diet quality and training. Small improvements in these areas can make a meaningful difference in your results while helping you maintain muscle, recover better and stay consistent. If progress has stalled or you're debating whether it's time to eat less, this episode will help you figure out where to focus first. Let's talk about: Introduction Free Body Recomp Workshop Why You Shouldn't Rush to Lower Calories When Lower Calories Are Actually Necessary Tracking Errors and Hidden Calories The Trade-Offs of Very Low Calories Start With Adherence Check Your NEAT and Daily Movement Using Cardio the Right Way Managing Your Stress Load Meal Timing for Better Fat Loss Should You Try Time-Restricted Eating? Strategic Maintenance Days and Diet Breaks Gut Health and Fat Loss Improve Diet Quality and Micronutrients Stop Chasing Fat Loss Workouts The Seven Things to Check Before Lowering Calories Wrap Up Body Recomp Workshop Replay: HERE Follow me on Instagram for more information and education: jeffhoehn_ How You Can Work With Me?: HERE Coaching application: HERE
	A Tool To Measure How Stressful Your Fat Loss Phase Is \| Ep 765	03 Aug 2026	00:34:14
Welcome to the Mind Muscle Connection Podcast! Fat loss requires a calorie deficit, but there is a point where low energy availability can start creating more stress on the body. In this episode, I break down how to estimate the stress of a fat loss phase using the energy availability equation and what it can tell you about whether you may be under fueling. I also explain the limitations of this equation, why body fat levels and individual differences matter, and the signs to look for when a deficit may be too aggressive. I cover how low energy availability impacts recovery, hormones, training performance, and why spending time outside of a deficit is important for long term progress. If you've wondered whether your fat loss phase is too stressful or when to take a break, this episode will help you know what to look for. Let's talk about: Body Recomp Workshop What Is Energy Availability? How to Calculate Energy Availability Energy Availability Examples Understanding Fat Free Mass How Low Energy Availability Impacts the Body When Problems Start to Show Up Why Women May Be More Sensitive to Low Energy Availability Early Adaptations to Low Energy Availability Long Term Effects of Staying Too Low Why You Need Time Outside of a Deficit Limitations of the Energy Availability Equation Tracking Exercise and Calorie Estimate Errors Why Body Fat Levels Matter Other Factors That Impact Your Response Markers to Look at During Fat Loss Using Blood Work to Assess Low Energy Availability When Low Energy Availability Becomes a Problem How to Increase Energy Availability Diet Breaks, Refeeds, and Building Phases How Carbohydrates Can Help During Fat Loss Final Takeaways on Energy Availability Body Recomp Workshop Replay: HERE Follow me on Instagram for more information and education: jeffhoehn_ How You Can Work With Me?: HERE Coaching application: HERE
	3 Reasons You Aren't Getting As Lean As You Want \| Ep 764	31 Jul 2026	00:26:09
Welcome to the Mind Muscle Connection Podcast! Getting leaner isn't always about eating fewer calories or pushing harder. If fat loss has stalled, there's usually a bigger reason behind it. In this episode, I break down the three biggest reasons people struggle to get as lean as they want. We cover the physical, mental, and skill based factors that can hold you back, why your body may need a break from dieting, and how improving your habits can set you up for better fat loss long term. If you've been stuck spinning your wheels or wondering why fat loss feels harder than it should, this episode will help you identify what's holding you back and what to do next. Let's talk about: Introduction and Coaching Updates New Office and Baby Update Three Reasons You're Not Getting Leaner Physical Reasons Fat Loss Stalls Dieting Too Long and Metabolic Adaptation Optimizing Your Metabolism Common Fat Loss Mistakes How Stress Slows Fat Loss Why More Muscle Helps You Get Leaner Circadian Rhythm and Fat Loss Does Cardio Fitness Matter? When It's Time for Maintenance Instead of More Dieting The Mental Side of Fat Loss Are You Willing to Make the Trade Offs? When Life Keeps Getting in the Way Learning to Manage Hunger Breaking the All or Nothing Mindset The Skills You Need to Get Leaner Portion Sizes and Tracking Accuracy Why Calories Add Up Faster Than You Think Hunger Is a Skill to Manage Weekend Habits and Meal Structure Improving Your Tracking Skills Looking at the Whole System Why a Building Phase Can Help The Three Biggest Fat Loss Bottlenecks Body Recomp Workshop Replay: HERE Follow me on Instagram for more information and education: jeffhoehn_ How You Can Work With Me?: HERE Coaching application: HERE
	Why Women Are More Likely To Body Recomp with Brandon DaCruz \| Ep 763	27 Jul 2026	01:37:55
Welcome to the Mind Muscle Connection Podcast! Body recomposition is possible for everyone, but women are generally in a better position to pull it off than men. That doesn't mean it's simple, or that you should stay in a recomp phase forever. In this episode, Brandon Dacruz and I break down the physiological and practical reasons why women recomp so well, from body fat levels to estrogen's role in muscle recovery. I also explain how to find your "fighting weight," how long to stay in a small deficit, and what signs tell you it's time to transition out of a recomp phase. If you've ever wondered why recomp seems to work better for some people than others or how long you should actually stay in a deficit, this episode will help you understand why it works and what to do with that. Let's talk about: 00:00 Introduction and Coaching Updates 02:22 Recap of Part One and What's Coming Today 03:43 Why Body Recomp Research Is Picking Up 07:07 Finding Your Fighting Weight 13:44 What Bodybuilders Get Right (and Wrong) for Lifestyle Clients 15:43 The Dimmer Dial vs. the On/Off Switch 17:28 Training Updates and Auto Regulation 19:04 Supplements for Sleep Deprivation and Cognition 22:39 Brandon's Current Fat Loss Phase and Tracking Systems 25:52 Coaching High Performers and Minimizing Decision Fatigue 26:43 Coach Con Keynote and Coaching Women in Perimenopause 29:28 Client Spotlight: Wes Patterson's IFBB Pro Card 32:42 Stubborn Fat Loss and Spot Reduction 34:38 Why Women May Be Built to Recomp 37:31 Physiological Reason #1: Higher Body Fat Percentage 38:09 Physiological Reason #2: Women Lose Less Muscle in a Deficit 39:33 Physiological Reason #3: Estrogen's Role in Recovery and Partitioning 41:29 Physiological Reason #4: Fuel Substrate Utilization 44:19 Does Starting Muscle Mass Matter? 46:48 The Practical Reasons Women Recomp 49:53 The Perfect Storm: Training, Nutrition, and Mindset 52:23 Micronutrients, Bottlenecks, and Metabolic Upregulation 57:53 Stress Physiology and Energy Availability in Women 1:00:34 Cortisol, Cravings, and the Chocolate Cake Study 1:03:03 Phentermine, Cardio Only Programming, and Old Diet Culture 1:14:17 How Long to Stay in a Small Deficit 1:20:36 Signs It's Time to Transition Out of Recomp 1:26:37 Case Study: Knowing When to Pull the Plug 1:33:04 Why Periodization Beats Staying in One Phase Forever 1:35:58 Wrap Up and What's Coming in Part Three Follow Brandon DaCruz on Instagram: https://www.instagram.com/brandondacruz_/ Body Recomp Workshop Replay: HERE Follow me on Instagram for more information and education: jeffhoehn_ How You Can Work With Me?: HERE Coaching application: HERE
	Benefits and Trade Offs Of Each Nutrition Phase \| Ep 762	24 Jul 2026	00:43:36
Welcome to the Mind Muscle Connection Podcast! Body recomposition is possible, but that doesn't mean you should stay in the same nutrition phase forever. Whether you're in a fat loss phase or a building phase, each has a purpose and each comes with trade-offs if you stay there too long. In this episode, I break down the benefits, goals, and common mistakes of fat loss phases and building phases. I also explain why nutrition periodization matters, how to know when it's time to transition, and what can happen if you stay in a calorie deficit or maintenance phase longer than your body needs. If you've ever wondered whether you should be dieting, maintaining, or focusing on building muscle, this episode will help you better understand when each phase makes sense and how to get the most out of it. Let's talk about: One-on-One Coaching Why Nutrition Phases Matter The Different Ways Body Recomposition Happens The Goal of a Fat Loss Phase Benefits of a Fat Loss Phase Common Fat Loss Mistakes What Happens When You Stay in a Deficit Too Long Metabolic Adaptation and Lower Maintenance Calories Appetite Changes During Long Diets Performance, Recovery, and Muscle Growth Nutrient Deficiencies and Bone Health Lifestyle Flexibility During Fat Loss The Purpose of a Building Phase Benefits of Maintenance and Building Phases Common Building Phase Mistakes Downsides of Staying in a Building Phase Too Long Nutrition Periodization Explained Choosing the Right Nutrition Phase Key Takeaways and Final Thoughts Body Recomp Workshop Replay:https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform
	Women Often Have a Larger Stress Response to Calorie Deficits \| Ep 761	20 Jul 2026	00:34:11
Welcome to the Mind Muscle Connection Podcast! Fat loss always comes down to being in a calorie deficit, but that doesn't mean everyone responds to dieting the same way. In this episode, I explain why women often have a larger stress response to calorie deficits and what that can look like during a fat loss phase. I’ll also cover why pushing harder isn’t always the answer and how your starting point, recovery, training, and nutrition can all play a role in your results. If you've ever felt like fat loss gets harder the longer you diet or wondered why the same approach works for some people but not others, this episode will help you understand what’s happening and what you can do differently. Let's talk about: Body Recomp Workshop Replay Why Women Have a Larger Stress Response to Calorie Deficits Why Traditional Dieting Can Backfire Signs Your Body Is Under Too Much Stress During Fat Loss Why Larger Calorie Deficits Aren't Always Better Why Body Fat Levels Matter During Fat Loss Why Spending Less Time Dieting Can Improve Results Lifestyle Habits That Help Reduce Stress Why Weight Fluctuations Happen During Fat Loss Why Diet Quality Matters During a Deficit Managing Training Volume and Intensity How Fat Loss Differs Between Men and Women Key Takeaways and Final Thoughts Body Recomp Workshop Replay:https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform
	The Three Biggest Factors That Determine Your Maintenance Calories \| Ep 760	17 Jul 2026	00:23:31
Welcome to the Mind Muscle Connection Podcast! Many people want to increase their maintenance calories, but only a few factors actually make a meaningful difference. In this episode, I break down what determines your maintenance calories and what actually influences how high they can get. Body size, muscle mass, activity levels, dieting history, and genetics all play a role, along with why metabolic adaptation isn't permanent and what you can realistically do to increase your maintenance calories. If you've ever felt like your maintenance calories are lower than they should be or wondered what you can do to improve them, this episode will help you understand the biggest levers you can actually control. Let's talk about: Body Recomp Workshop Replay What Determines Your Maintenance Calories Understanding Total Daily Energy Expenditure (TDEE) Why Body Size and Muscle Mass Matter Most How Activity Levels Increase Maintenance Calories How Dieting History Affects Your Maintenance Calories The Role of Genetics Other Factors That Influence Energy Expenditure Why There's a Ceiling to Maintenance Calories Why You Can't Force Higher Calories Forever What Maintenance Calories Should Most People Reach? Key Takeaways and Final Thoughts Body Recomp Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform
	The Stress Bucket Explained: How Stress Affects Fat Loss, Muscle Gain And Health \| Ep 759	13 Jul 2026	00:34:59
Welcome to the Mind Muscle Connection Podcast. We all deal with stress, but most people underestimate how much it affects their progress in the gym and their overall health. In this episode, I explain my stress bucket analogy and how it can help you understand why progress can become harder when your total stress load gets too high. I also cover what you can do to better manage stress so your body is in a better position to recover, adapt, and make progress. If you're having a hard time or wondering why your body isn't responding the way you expect, this episode will give you a different way to look at the problem. Let's talk about: Free Body Recomp Workshop Reminder The Stress Bucket Analogy Why an Overloaded Stress Bucket Causes Problems What Happens When Your Bucket Overflows Cortisol and Stress Regulation The Different Sources of Stress Psychological and Emotional Stress Physical Stress and Training Body Composition as a Stressor Nutrition and Blood Sugar Gut Health and Inflammation Sleep and Circadian Rhythm Environmental Stressors Signs Your Stress Bucket Is Too Full How to Reduce Your Stress Load How to Build a Bigger Stress Bucket Why Cardio Improves Stress Tolerance Muscle, Recovery, and Sleep Nutrition, Mindset, and Resilience Final Thoughts Body Recomp Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform
	15-10-5 Lifting Protocol, Resting Heart Rate, HRV, Muscle Growth and More with Bryan Boorstein \| Ep 758	10 Jul 2026	00:54:46
Welcome to the Mind Muscle Connection Podcast! In this episode, Bryan Boorstein is back on the podcast for another great conversation about training, recovery, cardio and hypertrophy. We discuss how Bryan uses recovery metrics like resting heart rate and HRV to monitor readiness and why long-term trends matter more than focusing on any single data point. We also get into his current training approach, including his transition away from full-body training, the upper/lower split he is using, and the 15-10-5 protocol that allows him to create a strong training stimulus while managing fatigue. If you want to train more efficiently and better balance lifting, cardio, and recovery, this episode is a must-listen. Let’s talk about: 00:00 Introduction 02:16 Catching Up With Bryan 04:24 Using HRV and Resting Heart Rate to Track Recovery 10:50 How to Look at HRV Data 14:46 Bryan’s Current Training Approach 16:57 The 15-10-5 Training Protocol 20:08 Making Training More Efficient 21:00 Mechanical Tension and Exercise Execution 23:28 Pyramid vs. Reverse Pyramid Training 24:54 How Bryan Progresses the 15-10-5 Method 27:09 How Rep Ranges Change Exercise Execution 31:33 Bryan’s Cardio Training Approach 34:24 Why Cardio Progression Is Different Than Weight Training 37:29 Training in the Heat 38:38 Bryan’s TRT Update 44:20 Changes in Resting Heart Rate After TRT 45:40 Exercise Selection and Stimulus-to-Fatigue Ratio 46:35 Why More Range of Motion Isn’t Always Better 49:09 The 45-Degree Hip Extension 52:29 Where to Find Bryan and His Current Projects Follow Bryan on Instagram: https://www.instagram.com/bryanboorstein/ Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
	What Determines How Lean You Can Get And Stay? \| Ep 757	06 Jul 2026	00:37:16
Welcome to the Mind Muscle Connection Podcast. Getting lean is about much more than willpower. In this episode, I go into what actually determines how lean you can get and what it really takes to maintain it. I look at how genetics, muscle mass, activity levels, nutrition, stress, sleep, and your body fat history all shape the range your body can realistically sustain. I also look at why forcing yourself to stay extremely lean tends to backfire over time and how your sustainable body fat range can shift as your habits improve. On top of that, I get into what it really means to balance how you look with how you perform, recover, and feel day to day. If you have ever wondered why staying lean feels easy for some people and much harder for others, this episode will make that a lot clearer. Let’s talk about: Free Body Recomp Workshop Why Willpower Isn’t the Biggest Factor What Actually Determines How Lean You Can Get Why Your Sustainable Body Fat Range Changes Over Time When Being Too Lean Starts to Hurt Your Health How Gender Affects Body Fat Levels The Role of Genetics Why More Muscle Helps You Stay Leaner How Activity Levels Affect Body Composition Nutrition Skills and Proper Fueling Finding a Body Fat Level You Can Maintain Managing Stress for Better Results Why Sleep Matters How Your Body Fat History Impacts Progress Key Takeaways Free Body Recomp live workshop, Thursday, July 9th at 1:00 PM Central Time. Sign up here to get access: https://chipper-producer-6244.kit.com/e0ad63a2b2 Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
	Workouts Beating You Up Or Not Building Muscle As You’d Like? \| Ep 756	03 Jul 2026	00:21:23
Welcome to the Mind Muscle Connection Podcast! If you leave the gym feeling beat up or you're not building muscle the way you expected, this episode is for you. Today, I break down some of the biggest progression mistakes I see and explain why training harder isn't always the answer. Sometimes the way you progress your training is what holds you back. I also go over a few simple changes you can make to your training that can help you recover better and keep making progress. I explain why you don't need to chase a new PR every workout, how to think about rep ranges, and when it actually makes sense to increase the weight. If your workouts have been leaving you feeling more beat up than stronger, this episode will help you train in a way that's more productive over the long term. Let's talk about: 00:00 Introduction 00:26 Coaching and App Updates 01:57 The Most Important Part of Building Muscle 03:42 Why You Don't Need to Progress Every Workout 07:11 Make Smaller Progressions 10:14 Lower Body vs Upper Body Progression 12:16 Using Small Weight Increases on Machines and Cables 13:37 Don't Let Rep Ranges Hold You Back 15:42 You Don't Have to Match Last Week's Reps 17:00 Stop Chasing the Top of the Rep Range 18:00 Recap and Final Takeaways I'm hosting a FREE Body Recomp Live Workshop next Thursday, July 9 Register Here: https://chipper-producer-6244.kit.com/e0ad63a2b2 Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
	A Better Approach to Phases Outside of Fat Loss \| Ep 755	29 Jun 2026	00:30:32
Welcome to the Mind Muscle Connection Podcast In today’s episode, I break down a better way to run a building phase. A lot of people come out of fat loss and either stay too conservative with calories or keep pushing body weight up the entire time thinking that’s what they need to do to build muscle. Both approaches tend to backfire in different ways. I go through how I now set up building phases for myself and clients, the common mistakes I see, and why most people would benefit from letting body weight come up a bit, then stabilizing instead of constantly chasing scale weight. The goal here is to improve body composition long term without unnecessary fat gain or staying stuck in a low energy state. Let’s talk about: Coaching updates and working with clients Dopamine habits, phone checking, and awareness around distractions What a better approach to building phases looks like Mistake 1 keeping calories too low after fat loss Mistake 2 constantly pushing body weight up during a bulk How much weight to gain before stabilizing What “feeling your best” actually means Energy, recovery, digestion, and performance markers Blood work and additional health markers Who typically gets stuck in these patterns Why this approach works better long term Training quality matters more than constantly increasing calories Why this limits unnecessary fat gain Staying in healthier body fat ranges What actually drives progress in a building phase Sleep, stress, and recovery considerations What to do when body weight stabilizes Adjusting calories up or down after stabilization Why scale weight does not need to be perfectly stable Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
	Why You Should Run a Fat Loss Diet Every So Often + How Long a Fat Loss Phase Should Be \| Ep 754	26 Jun 2026	00:41:28
Welcome to the Mind Muscle Connection Podcast! Most people think the only reason to get into a calorie deficit is to lose body fat, but there can be benefits beyond just getting leaner. In this episode, I break down five reasons why spending time in a fat loss phase every so often can be valuable, including metabolic health, hunger management, nutrition habits, and long-term body composition. I also discuss how often fat loss phases may make sense, when smaller energy stressors can be useful, what determines how long a fat loss phase should last, and the signs it may be time to return to maintenance calories. So if you’re not sure how often you should run a fat loss phase, this episode is a must listen. Let's talk about: Why You Should Run a Fat Loss Phase Every So Often Fat Loss, Health & Body Composition Metabolic Health & Metabolic Flexibility Learning Hunger Management A Psychological Reset Building Physiological Resilience Small Energy Stressors vs Full Fat Loss Phases How Often Should You Run a Fat Loss Phase? How Long Should a Fat Loss Phase Last? Signs It's Time to End a Fat Loss Phase Final Takeaways Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
	Body Recomp Deepdive Part I w/ Brandon DaCruz \| Ep 753	22 Jun 2026	01:39:02
Welcome to the Mind Muscle Connection Podcast! In today's episode, I have Brandon Cruz back on for another deep dive, this time into body recomposition, training execution, and what actually drives progress in trained individuals. We break down how much results depend on structure, progression, and proximity to failure versus just being consistent in the gym. We also talk about a recent study on recomp in resistance trained lifters, why maintenance and deficit outcomes get misread, and how small tracking errors can skew the results. Then we cover protein intake, volume progression, and what actually separates people who are optimizing from those just spinning their wheels. If you want to understand what actually drives body recomposition and cut through the maintenance vs deficit confusion, this episode is a must listen. Let's talk about: Introduction and catch up with Brandon Defining body recomposition and the three forms it can take Training consistency vs structured progression Why recomp is often phasic rather than truly simultaneous Who recomps easiest: newbies and those with excess body fat Detrained individuals and muscle memory Working out vs actually training Advanced vs intermediate lifters What training close to failure actually means Breaking down the Vargas Molina recomp study The maintenance vs deficit debate Energy balance model and tracking limitations Volume progression in the research Enhanced trainees and the natural physiological ceiling How anabolic steroids affect nutrient partitioning TRT and hormones, and when they actually help Myostatin inhibitors and future therapeutics GLP1s and lean mass loss Practical takeaways and wrap up Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
	Why A Single And Short Build Phase Isn't Going To Drastically Change Your Physique \| Ep 752	19 Jun 2026	00:36:23
Welcome to the Mind Muscle Connection Podcast! Many people finish a building phase feeling frustrated because they didn’t gain as much muscle as they expected. In today’s episode, I explain why that happens, why a short building phase is rarely enough to create dramatic physique changes, and why muscle growth is often much slower than people realize. I also discuss the biggest mistakes people make during a build, why spending time out of a calorie deficit is so important, how muscle can still be gained without aggressively pushing body weight up, and the key training and nutrition factors that actually drive muscle growth. If you've ever finished a bulk disappointed with your results, struggled to build muscle, or wondered how long a building phase should really last, this episode is for you. Let’s talk about: Why Time Out of a Deficit Matters Reframing What a Building Phase Really Is Why Muscle Growth Takes Longer Than You Think Why Faster Weight Gain Doesn't Mean Faster Muscle Gain Building Muscle Without Constantly Gaining Weight Why Scale Weight Doesn't Tell the Full Story The Importance of Focusing on Inputs Training Frequency for Muscle Growth Training Intensity and Effort The Best Rep Ranges for Building Muscle Exercise Selection and Equipment Considerations Why Training Often Becomes the Limiting Factor Nutrition Factors Beyond Calories Sleep, Recovery, and Stress Management Why You Still Need Time Out of a Deficit Limitations of DEXA Scans and Body Composition Testing Why Long-Term Consistency Matters More Than One Bulk Are Short Bulks and Cuts Effective? When Maintenance Phases Make Sense Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
	Pre Sleep Nutrition, Protein, Collagen, and more w. Dr. Mike Ormsbee \| Ep 751	15 Jun 2026	00:59:26
Welcome to the Mind Muscle Connection Podcast! In this episode, I sit down with Dr. Mike Ormsbee to break down the research on pre-sleep nutrition, protein timing, and how eating before bed actually impacts body composition, recovery, and sleep. Mike has spent over two decades studying nutrition and exercise physiology, with a strong focus on how protein intake around sleep affects muscle and metabolism. We discuss what the research actually shows about eating before bed, whether it helps or hurts fat loss, and how pre-sleep protein affects muscle protein synthesis and recovery. We also get into protein type (casein vs whey vs plant), how much protein you really need per day, and why total intake matters more than timing for most people. We also cover collagen supplementation for joint health and pain, what the research says about its effectiveness, and how it should actually be used in practice. Mike also shares how he approaches training and nutrition himself while balancing strength, conditioning, and endurance work. If you’ve ever wondered whether eating before bed is good or bad for fat loss, how to structure your protein intake, or whether supplements like collagen are worth it, this episode will give you a clear breakdown of the research and how to apply it. Let's talk about: Dr. Ormsbee's Background and Research Journey How Pre-Sleep Nutrition Research Began What the Research Shows About Eating Before Bed Pre-Sleep Protein and Appetite Muscle Protein Synthesis and Recovery Pre-Sleep Nutrition and Sleep Quality What Current Sleep Research Shows Who Benefits Most From Pre-Sleep Protein? Recovery, Performance, and Late-Night Training Does Eating Before Bed Affect Fat Loss? Calories, Food Quality, and Future Research Sleep Supplements and Pre-Sleep Nutrition Main Takeaways on Pre-Sleep Protein Casein vs Whey vs Plant Protein How Much Protein Do You Actually Need? Protein and the Thermic Effect of Food Protein Distribution and Meal Frequency The Leucine Threshold Collagen and Joint Health How to Use Collagen Different Types of Collagen Mike's Training Approach Nutrition, Body Composition, and Staying Lean Where to Find Dr. Mike Ormsbee Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
	How To Build Muscle In A Deficit \| Ep 750	12 Jun 2026	00:28:44
Welcome to the Mind Muscle Connection Podcast! Building muscle in a deficit is one of the most misunderstood topics in fitness. So in today's episode, I break down the common mistakes people make when thinking about muscle growth in a deficit, what actually determines your muscle growth potential, and the key inputs that will make or break your results. I also explain why training intensity and volume matter so much, how protein and carbohydrate intake should be approached, why sleep and stress load management play a bigger role than most people think, and how to use cardio and steps without overdoing it. So if you've been trying to build muscle while losing fat, want to stop spinning your wheels in a deficit, or just want a more practical and strategic approach to body recomposition, this episode is a must-listen. Let's talk about: Why Building Muscle In A Deficit Is Tough Common Mistakes & Thought Processes What Determines Muscle Growth Potential Body Fat's Role In Muscle Growth Potential How Current Muscle Mass Affects Potential How Deficit Size Impacts Muscle Growth Potential The Key Inputs That Matter Lifting & Training Volume Spreading The Stimulus Throughout The Week Protein Intake Spreading Protein Across Feedings Carbohydrates Nutrition Around Workouts Sleep & Circadian Rhythm Stress Load Management Cardio & Steps Supplements Summary & Takeaways Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
	Eating Under Maintenance But Weight Isn't Going Down or Is Up? \| Ep 749	08 Jun 2026	00:21:05
Welcome to the Mind Muscle Connection Podcast! Have you ever felt like you're eating below your maintenance calories and doing everything right, but the scale isn't moving? Or maybe it's even going up? In today's episode, I break down some of the most common reasons this happens and why it doesn't always mean you're doing something wrong. I explain why maintenance calories are only estimates, how stress, sleep, hormones, medications, daily activity, and dieting history can impact your calorie needs, and why it's so easy to eat more than you realize without meaning to. I also talk about body recomposition, water retention, weigh in accuracy, and why looking at long term trends is much more important than focusing on a single weigh in. If you've been frustrated with your progress or wondering why your weight isn't dropping despite your efforts, this episode will help you better understand what's really going on and what to do next. Let's talk about: Why You Might Not Be Losing Weight Maintenance Calories May Be Lower Than You Think How Energy Balance Impacts Maintenance Calories Factors That Influence Daily Energy Expenditure Dieting History and Metabolic Adaptations Genetics, Thyroid Function, and Hormones Why Maintenance Calories Are Just an Estimate Looking at Trends Instead of Predicted Numbers You're Probably Eating More Than You Think Common Tracking Mistakes Alcohol, Meals Out, Stress, and Sleep Body Recomposition and Scale Weight When Maintaining Weight Can Be a Good Thing Water Retention and Weight Fluctuations Why You Need to Zoom Out and Look at Trends Proper Weigh In Methods Menstrual Cycle Related Weight Changes The Main Reasons Weight Is Not Going Down Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
	10 Things You Need To Know About Body Comp Change \| Ep 748	05 Jun 2026	00:43:39
Welcome to the Mind Muscle Connection Podcast! Body composition is a topic that gets talked about a lot, but there's still a lot of confusion around how it actually works. A lot of people end up chasing the wrong things, getting frustrated with slow progress, or feeling stuck because they don't fully understand what's actually driving results. In this episode, I break down 10 things I think everyone should understand about body composition, plus one bonus point at the end. I cover why biofeedback and daily habits matter more than obsessing over exact calorie numbers, how muscle gain and fat loss can happen at the same time, why you don't necessarily need to bulk to build muscle, and how your current body composition impacts the strategy that makes the most sense for you. I also talk about diet breaks, maintenance calories, post-diet weight gain, and some of the biggest mistakes that keep people spinning their wheels. If you've been wondering whether you should be focusing on fat loss, muscle gain, or maintenance right now, this episode will help you make a more informed decision. Let's talk about: Biofeedback and inputs matter more than exact calorie numbers You can build muscle and lose fat at the same time You can build muscle in a calorie deficit You don't need to bulk to build muscle Your current body composition impacts what strategy will work Why you need time away from fat loss dieting You can lose fat while maintaining your weight What determines how long a fat loss phase should last Why your weight will likely increase after fat loss Many people are maintaining on artificially low calories Bonus: Why smaller people have different calorie realities Bonus: You're allowed to change plans during a phase Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
	Why Increasing Calories Didnt Work For You \| Ep 747	01 Jun 2026	00:26:14
Welcome to the Mind Muscle Connection Podcast! A lot of people increase their calories expecting things to improve and instead end up feeling like it backfired. The scale jumps, bloating shows up, and suddenly you're questioning whether it was even the right call. This episode gets into why that happens and the most common reasons increasing calories doesn't go the way people expect. It covers situations where calories didn't actually need to go up, what happens when the jump is too aggressive, and how food choices alone can completely change how your body responds. Training quality, tracking errors, stress, recovery, meal timing, and gut health all factor in too and this one breaks down how each one plays into whether eating more actually helps or works against you. Whether you've been second-guessing a recent calorie increase or just want to approach it smarter next time, give this a listen. Let’s talk about: Why people increase calories in the first place You didn’t actually need to increase calories Too big of a jump Too much high volume food Too many calorie dense foods with poor structure Under reporting calories Training isn’t as good as you think High stress and poor recovery Meal timing issues Not giving it enough time Gut issues Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
	Is Bulking and Cutting Dead? \| Ep 746	29 May 2026	00:36:20
Welcome to the Mind Muscle Connection Podcast! In today’s episode, I talk about the ongoing conversation around body recomposition, bulking, and cutting. Lately, more people have been saying that bulking and cutting is dead, so in this episode I break down what I agree with, where I think people get it wrong, and why context matters when trying to improve your physique. I explain why most people do not need aggressive bulks or cuts to see progress, how fat loss and muscle gain can happen at the same time, why your daily habits matter more than obsessing over exact calorie numbers, and why most people still benefit from different nutrition phases over time. I also go into how body fat levels, training quality, recovery, stress management, and long-term consistency all impact your ability to build muscle while losing fat. If you’ve been confused by the whole recomp conversation, feel stuck between deciding whether to bulk or cut, or just want a more realistic and sustainable approach to improving your body composition, this episode will help clear things up. Let’s talk about: Bulking, Cutting & Recomping Explained Different Types of Body Recomposition Can You Lose Fat At Maintenance? “Bulking & Cutting Is Dead” Discussion Improving Inputs Instead of Obsessing Over Calories Why Different Phases Still Matter Fat Loss and Muscle Gain at the Same Time Deficit Size and Muscle Growth Trade-Offs Small Surpluses and Muscle Growth Potential Why Recomping Does Not Last Forever Why Nutrition Phases Still Matter Personal Example of Maintenance and Flexibility Body Fat Percentage and Goal Considerations The Downside of Staying the Same Weight Forever Flexible Fat Loss Strategies for Clients Why Biofeedback and Inputs Matter Most Stop Overfocusing on Calorie Numbers Protein Intake and Muscle Growth Managing Calories Without Perfection Meal Timing, Sleep, and Appetite Regulation Stress Load Management and Body Composition Final Thoughts on Bulking, Cutting, and Recomping Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
	Why Your Maintenance Calories Feel So Low \| Ep 745	25 May 2026	00:32:26
Welcome to the Mind Muscle Connection Podcast! A lot of people feel like the second they eat over 1500 calories, they instantly gain weight. In today’s episode, I break down why that feeling happens, why your metabolism probably isn’t broken, and why your maintenance calories may feel artificially low. I also explain the biggest mistakes people make with scale weight fluctuations, staying too lean for too long, chronic dieting, inaccurate tracking, low muscle mass, and trying to maintain high output on low calories. I cover the physiological adaptations that happen when energy intake stays low for too long, how stress and recovery play into it, and what you can do to increase your maintenance calories over time. So if you feel stuck eating low calories, afraid of gaining weight, or frustrated with your progress, this episode is a must-listen. Let’s talk about: Introduction Why Scale Weight Fluctuations Are Not Fat Gain Client Example: Increasing Calories Without Getting Fat Trying To Stay Too Lean Signs You’re Too Lean & Under-Recovered Finding Your Sustainable Body Fat Range GLP-1s, Rapid Weight Loss & Maintenance Issues Why Your Tracking May Be Inaccurate Low Muscle Mass & Chronic Dieting High Output + Low Calories Always Trying To Lose “Just A Little More” How To Increase Maintenance Calories Strategically Why You Shouldn’t Stay In Fat Loss Forever Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
	Training In a Fat Loss Phase vs Outside Of It \| Ep 744	22 May 2026	00:32:30
Welcome to the Mind Muscle Connection Podcast! A lot of people think fat loss means doing more cardio, more volume, and harder workouts. But in today’s episode, I explain why that approach can actually hurt your recovery, performance, and long-term physique progress. I break down the difference between training during a fat loss phase versus outside of it, why building phases are where you should push training the hardest, and how to manage lifting, cardio, recovery, and overall output while dieting. I also go over why many people spin their wheels by chronically dieting, how recovery resources change in a deficit, and how to structure training more effectively for body composition goals. So if you’ve ever wondered how hard you should train during a cut, why performance drops in a deficit, or how to preserve muscle while losing fat, this episode is a must-listen. Let’s talk about: Introduction The Biggest Fat Loss Training Misconception Why Building Phases Matter Most Increasing Volume Outside of Fat Loss Body Part Specialization Phases Keeping Intensity High During Building Phases Building Cardiovascular Fitness Outside of Fat Loss Why More Fuel Improves Performance and Recovery The Goal of Training During Fat Loss Why You Shouldn’t Increase Volume During a Cut The Best Rep Ranges During Fat Loss Managing Cardio During Fat Loss Why Fat Loss Is Not the Time to Push Performance How Low Calories and High Output Backfire Fat Loss Is About Doing Enough, Not More Maintaining High Output During Fat Loss How Deficit Size Changes Training Capacity Why Body Fat Levels Matter for Recomp How to Approach Steps During Fat Loss Key Takeaways on Training and Fat Loss Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
	Does Cardio After Lifting Prevent Muscle Growth, Fat Loss Mistakes, 4 Week Training Cycles and More w. Brandon DaCruz \| Ep 743	18 May 2026	01:37:27
Welcome to the Mind Muscle Connection Podcast! In this episode, I sit down with Brandon to dive deep into some of the most debated topics in evidence-based training: deloads, program structure, muscle maintenance, and whether frequent exercise changes are actually helping or hurting your progress. What starts as a simple Q&A quickly turns into a much bigger conversation about how muscle growth really happens over time and why so many lifters plateau despite training consistently. I break down why constantly switching programs every 4–6 weeks may prevent long-term hypertrophy, how neurological vs morphological adaptations actually work, and why true muscle growth requires longer periods of consistent overload than most people realize. Brandon adds his coaching perspective throughout, especially around how these concepts show up in real-world client programming, recovery management, and the balance between structure and flexibility in training. We also discuss cardio and lifting interference, common dieting mistakes that stall fat loss, how tracking errors quietly destroy progress, and whether you can maintain muscle without pushing progressive overload year-round. If you’ve ever felt stuck despite training hard, constantly changed programs hoping for better results, or questioned whether you’re overdoing or underdoing recovery, this episode will give you a much clearer framework from both a coach and applied practitioner perspective. Let’s talk about: Maintenance Training, Volume & Progressive Overload Why Intensity Matters More Than Volume in Maintenance Progressive Overload During Maintenance Phases Training Harder With Less Volume Why Maintenance Training Can Still Improve Performance The Real Meaning of “Training Intensity” for Muscle Retention Why Most People Misunderstand Maintenance Calories for Training Program Switching Every 4–6 Weeks Problem Neurological vs Hypertrophy Adaptations Explained Why Early Strength Gains Aren’t Muscle Growth The Timeline of Real Muscle Growth Why Constant Program Changes Limit Hypertrophy The “Forever Beginner Gains” Problem Why Long-Term Program Stability Matters Coaching Perspective on 12–16 Week Blocks Why Some People Never Look Like They Lift Illusion of Progress in Group Coaching Programs Why Exercise Variety Can Stall Progress The Importance of Mastery in Lifts 18:35 When Exercise Changes Actually Make Sense Deloads, Recovery Models & Autoregulation Why Scheduled Deloads May Not Be Necessary Fatigue Management in Real Time Autoregulation vs Fixed Recovery Weeks Why Too Many Deloads Can Slow Progress When a Deload Actually Is Needed Real Coaching Approach to Recovery Management Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
	Can You Lose Fat At Maintenance? \| Ep 742	15 May 2026	00:28:48
Welcome to the Mind Muscle Connection Podcast! A new study on body recomposition sparked a big conversation around maintenance calories, fat loss, and muscle gain. So in today’s episode, I break down what the study actually showed, where the conclusions may be getting overhyped, and why context matters when talking about body recomp. I also explain why estimated maintenance calories are rarely exact, how body recomp actually works in the real world, why training intensity matters so much, and why people can still lose fat while their scale weight barely changes. So if you’ve been trying to build muscle while losing fat, feel stuck obsessing over calorie numbers, or want a more practical understanding of body recomp, this episode is a must-listen. Let’s talk about: Introduction New study Takeaway from the study How Researchers Estimated Maintenance Calories Why Body Weight Staying Stable Can Still Mean Fat Loss How Deficit Size Impacts Fat Loss Building Muscle in a Deficit Nutrition Periodization You Cannot Recomp Forever Why Exercise Creates Unique Body Comp Effects Overfocusing on Calories Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
	My Case For Periodizing Your Nutrition \| EP 741	11 May 2026	00:34:18
Welcome to the Mind Muscle Connection Podcast! A lot of people spend years trying to find the “perfect” calorie target and then stay there forever. The problem is your body adapts over time, and what works in one phase of the year may stop working in another. In this episode, I break down My Case For Periodizing Your Nutrition. I also dive into metabolic adaptation, stress load, body recomp, muscle growth, fat loss phases, carb intake, and how to know when it’s time to push calories up or pull them back. If fat loss has stalled, your energy is low, or you feel stuck trying to maintain progress year round, this episode is a must-listen. Let’s talk about: 00:28 Introduction 01:25 Why Eating the Same Calories All Year May Not Work 02:10 Nutrition Periodization 03:44 Metabolic Adaptation in a Deficit 06:18 Surplus 09:30 Why Nutrition Periodization Helps Manage Stress 12:02 Why Muscle and Bone Need Fuel 16:09 Performance and recovery 18:48 Stressful periods 20:18 Why The Body Needs Both Building and Breakdown Phases 27:12 How Long Someone Should Stay in One Phase Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
	Body Comp 101: How to Actually Improve Body Composition \| Ep 740	08 May 2026	00:48:18
Welcome to the Mind Muscle Connection Podcast! In this episode, I sit down with coach Bruno Araujo Silva, a coach based in Belgium, to break down a real client case study and walk through Body Comp 101: How To Actually Improve Body Composition We also dive into why biofeedback matters more than exact calorie numbers, how body fat percentage changes the strategy, and why most people stay stuck in endless bulk-and-cut cycles. If you coach clients, are trying to improve your own body composition, or want a more sustainable approach to fat loss and muscle building, this episode is a must-listen. Let’s talk about: Introduction to Bruno Arroyo Why Body Fat Percentage Changes the Calorie Increase Strategy How Long Someone Can Stay in a Deficit Rate of loss Biofeedback Client’s weight loss When to Transition Out of a Fat Loss Phase Calories During a Maintenance/Building Phase Protein & Calories Fear of carbs Training structure during building phase What To Do If Weight Gain Happens Too Fast Maintenance phase Who Actually Needs a Surplus How Long Fat Loss Phases Should Last Why Hard Training + Low Calories Backfires Resources Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
	5 Most Common High Stress Load Avatars \| Ep 739	04 May 2026	00:41:51
Welcome to the Mind Muscle Connection Podcast! Most people are trying to do the right things, but they are applying them at the wrong time. So in this solo episode, I deep dive into the 5 Most Common High Stress Load Avatars I break down the most common high stress load avatars I see and how they impact fat loss, muscle gain, and overall health. I walk through the different types of stress your body is dealing with, the signs your system is overwhelmed, and how to adjust training, nutrition, and lifestyle based on your situation. If progress has felt harder than it should or things have stopped working, this episode will help you understand what is actually going on and what to change. Let’s talk about: Introduction Why Stress Load Matters 7 Types of Stress on the Body Signs Your Stress Load Is Too High 5 Stress Avatars #1 Busy / High-Stress Lifestyle #2 High Training Output #3 Higher Body Fat Levels #4 Lean / Very Low Body Fat #5 Yo-Yo / Chronic Dieter How to Actually Apply This Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
	Hyrox Training, Zone 2 Cardio, Fats In a Deficit, Calorie Cycling, and more \| Ep 738	01 May 2026	00:38:04
Welcome to the Mind Muscle Connection Podcast! This episode is a Q&A episode where I go through a bunch of questions I’ve been getting from clients and listeners… Hyrox Training, Zone 2 Cardio, Fats in a Deficit, Calorie Cycling, and more I break down Hyrox and how it fits into your goals, reverse dieting and why you don’t need to overthink small calorie changes, and what a healthy resting heart rate actually looks like. I also get into cardio structure, fats in a deficit, low carb days during a build, and how to think about calorie and carb cycling without overcomplicating things. If you’re trying to improve body composition, structure your training better, or just want a clearer way to think about fat loss and performance, this episode will give you a lot to work with. Let’s talk about: Introduction Hyrox Reverse dieting Healthy resting heart rate Fats in deficit Low carb day in a building phase Carb and calorie cycling Fat loss phases, maintenance, and body fat ranges Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
	Fat Loss Habits, Hunger, Optimal Body Fat Range and much more w/ Brandon DaCruz \| Ep 737	27 Apr 2026	01:20:01
Welcome to the Mind Muscle Connection Podcast! This episode is a collab episode with with Brandon DeCruz, and you can also find this one over on his podcast, Chasing Clarity. Brandon is a long-time coach with a full roster of clients, strong research background, and someone who stays deep in the education side of this space. We talk about Fat Loss Habits, Hunger, Optimal Body Fat Range and much more We get into training and lifestyle updates, the phases we are both currently in, and how cognitive load can impact performance in the gym. We also break down body fat ranges, how to approach building phases, and the habits that actually set you up for a successful fat loss phase. On top of that, we cover hunger, eating behavior, and what is really going on with scale weight fluctuations. If you want to clean up your approach to training, fat loss, and overall structure without overcomplicating things, this episode is for you! Let’s talk about: Introduction Brandon’s podcast Jeff’s training & lifestyle update Sleep Brandon’s current phase Mental fatigue Body fat Fat loss habits Hunger Kevin Hall’s study Non-training health routines Sensory deprivation tank Factors that influence scale weight fluctuations Training loads in new phase Overtraining Where to find Brandon Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform
	7 Reasons Youre Working Hard But Not Seeing Change In Your Body Comp \| Ep 736	24 Apr 2026	00:38:30
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I deep dived into the 7 Reasons You’re Working Hard But Not Seeing Change In Your Body Comp I walk through the most common reasons I see with clients who are putting in the work but not seeing results. From training intensity and poor programming to nutrition mistakes, stress, sleep, and even daily movement, these are the gaps that tend to hold people back. The goal here is to give you a checklist so you can figure out what needs to be dialed in. If progress has stalled and nothing seems to be working, this episode will help you take a step back and actually troubleshoot what is missing so you can start seeing change again. Let’s talk about: Introduction 7 reasons you’re not seeing results Not creating enough stimulus for muscle growth Poor execution & lack of intensity Too much randomness in training Poor programming and exercise selection Over-focusing on calories Circadian rhythm High stress load Low movement outside the gym Weak conditioning base Biofeedback Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform
	Warm Up Sets, Exercise Selection, Rep Range, Cardio Recovery, etc. w/ Bryan Boorstein & Jordan Lips \| Ep 735	20 Apr 2026	01:14:27
Welcome to the Mind Muscle Connection Podcast! In today’s episode, I have Bryan Boorstein and Jordan Lips back on for another roundtable to talk about Warm Up Sets, Exercise Selection, Rep Ranges, Cardio Recovery and more We got into parenting and how that’s shifted priorities, training adjustments with real life constraints, and a deep dive into exercise selection, home gym setups, and rep ranges. Plus, a discussion about warming up, metabolic phases, cardio metrics, and what actually matters versus what people tend to overcomplicate. If you’re trying to balance training with real life, figure out what actually moves the needle, and cut through some of the noise around programming and cardio, this episode is a must listen. Let’s talk about: Introduction Update on Jordan Lips Work adjustments Sleep and recovery Jordan’s training Brian Borstein’s equipment limitations in home gyms Single Leg Training Benefits Bulgarian Split Squats (Smith Machine Focus) Calf Training Challenges Rep Ranges Preference Warming up Cardio vs High Rep Training Overlap Metabolic Phases Cardio Recovery Metric Cardio Programming & Intervals Brian & Jordan’s cardio Nutrition Where to find Brian and Jordan Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform
	If Youre Above These Body Fat Ranges, You Don't Need a Surplus to Build Muscle or "Reset" Metabolism \| Ep 734	17 Apr 2026	00:25:03
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I talk about If You’re Above These Body Fat Ranges You Don’t Need A Surplus To Build Muscle or “Reset” Your Metabolism I break down why that approach usually backfires, what actually happens to your body when you keep pushing calories up, and how this can impact your health, performance, and body composition over time. I also go through the most common beliefs I hear from clients and explain what’s really going on behind the scenes. If fat loss has felt confusing or you feel stuck despite trying to “eat more,” this episode will help you understand what to focus on instead and how to move forward with a smarter plan! Let’s talk about: Introduction Why You Don’t Need a Surplus at Higher Body Fat Hormones and Fat Distribution Cut off thresholds Common Belief #1: “I Need to Reverse Diet First” Common Belief #2: “I Need a Surplus to Rebuild Muscle” Common Belief #3: “I Need to Get Calories as High as Possible” Common Belief #4: “My Metabolism is Broken” Common Belief #5: “I Need to Hit X Calories Before Dieting” Why Low Calories Fail Health Risks of High Body Fat and Surplus When Increasing Calories DOES Make Sense Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform

À propos Méthodologie Contact Me soutenir Politique de confidentialité Mentions légales