The Mind Muscle Connection

Jeff Hoehn
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  • Nutrition
  • Updated twice weekly

The Mind Muscle Connection is a show dedicated to educating you on applying science-based; training, nutrition, and mindset strategies to help you build a leaner, stronger, and more confident self. Grab some coffee and listen in!

  1. 1 day ago

    Eating Under Maintenance But Weight Isn't Going Down or Is Up? | Episode 749

    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 WeightMaintenance Calories May Be Lower Than You ThinkHow Energy Balance Impacts Maintenance CaloriesFactors That Influence Daily Energy ExpenditureDieting History and Metabolic AdaptationsGenetics, Thyroid Function, and HormonesWhy Maintenance Calories Are Just an EstimateLooking at Trends Instead of Predicted NumbersYou're Probably Eating More Than You ThinkCommon Tracking MistakesAlcohol, Meals Out, Stress, and SleepBody Recomposition and Scale WeightWhen Maintaining Weight Can Be a Good ThingWater Retention and Weight FluctuationsWhy You Need to Zoom Out and Look at TrendsProper 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

    21 min

  2. 4 days ago

    10 Things You Need To Know About Body Comp Change | Ep 748

    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 numbersYou can build muscle and lose fat at the same timeYou can build muscle in a calorie deficitYou don't need to bulk to build muscleYour current body composition impacts what strategy will workWhy you need time away from fat loss dietingYou can lose fat while maintaining your weightWhat determines how long a fat loss phase should lastWhy your weight will likely increase after fat lossMany people are maintaining on artificially low caloriesBonus: Why smaller people have different calorie realitiesBonus: 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

    44 min

  3. 1 Jun

    Why Increasing Calories Didnt Work For You | Ep 747

    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 placeYou didn’t actually need to increase caloriesToo big of a jumpToo much high volume foodToo many calorie dense foods with poor structureUnder reporting caloriesTraining isn’t as good as you thinkHigh stress and poor recoveryMeal timing issuesNot giving it enough timeGut 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

    26 min

  4. 29 May

    Is Bulking and Cutting Dead? | Ep 746

    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 ExplainedDifferent Types of Body RecompositionCan You Lose Fat At Maintenance?“Bulking & Cutting Is Dead” DiscussionImproving Inputs Instead of Obsessing Over CaloriesWhy Different Phases Still MatterFat Loss and Muscle Gain at the Same TimeDeficit Size and Muscle Growth Trade-OffsSmall Surpluses and Muscle Growth PotentialWhy Recomping Does Not Last ForeverWhy Nutrition Phases Still MatterPersonal Example of Maintenance and FlexibilityBody Fat Percentage and Goal Considerations The Downside of Staying the Same Weight ForeverFlexible Fat Loss Strategies for ClientsWhy Biofeedback and Inputs Matter MostStop Overfocusing on Calorie NumbersProtein Intake and Muscle GrowthManaging Calories Without PerfectionMeal Timing, Sleep, and Appetite RegulationStress Load Management and Body CompositionFinal 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

    36 min

  5. 25 May

    Why Your Maintenance Calories Feel So Low | Ep 745

    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: IntroductionWhy Scale Weight Fluctuations Are Not Fat GainClient Example: Increasing Calories Without Getting FatTrying To Stay Too LeanSigns You’re Too Lean & Under-RecoveredFinding Your Sustainable Body Fat RangeGLP-1s, Rapid Weight Loss & Maintenance IssuesWhy Your Tracking May Be InaccurateLow Muscle Mass & Chronic DietingHigh Output + Low CaloriesAlways Trying To Lose “Just A Little More”How To Increase Maintenance Calories StrategicallyWhy 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

    32 min

  6. 22 May

    Training In a Fat Loss Phase vs Outside Of It | Ep 744

    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: IntroductionThe Biggest Fat Loss Training MisconceptionWhy Building Phases Matter MostIncreasing Volume Outside of Fat LossBody Part Specialization PhasesKeeping Intensity High During Building PhasesBuilding Cardiovascular Fitness Outside of Fat LossWhy More Fuel Improves Performance and RecoveryThe Goal of Training During Fat LossWhy You Shouldn’t Increase Volume During a CutThe Best Rep Ranges During Fat LossManaging Cardio During Fat LossWhy Fat Loss Is Not the Time to Push PerformanceHow Low Calories and High Output BackfireFat Loss Is About Doing Enough, Not MoreMaintaining High Output During Fat LossHow Deficit Size Changes Training CapacityWhy Body Fat Levels Matter for RecompHow to Approach Steps During Fat LossKey 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

    33 min

  7. 18 May

    Does Cardio After Lifting Prevent Muscle Growth, Fat Loss Mistakes, 4 Week Training Cycles and More w. Brandon DaCruz | Ep 743

    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 OverloadWhy Intensity Matters More Than Volume in MaintenanceProgressive Overload During Maintenance PhasesTraining Harder With Less VolumeWhy Maintenance Training Can Still Improve PerformanceThe Real Meaning of “Training Intensity” for Muscle RetentionWhy Most People Misunderstand Maintenance Calories for TrainingProgram Switching Every 4–6 Weeks ProblemNeurological vs Hypertrophy Adaptations ExplainedWhy Early Strength Gains Aren’t Muscle GrowthThe Timeline of Real Muscle GrowthWhy Constant Program Changes Limit HypertrophyThe “Forever Beginner Gains” ProblemWhy Long-Term Program Stability MattersCoaching Perspective on 12–16 Week BlocksWhy Some People Never Look Like They LiftIllusion of Progress in Group Coaching ProgramsWhy Exercise Variety Can Stall ProgressThe Importance of Mastery in Lifts18:35 When Exercise Changes Actually Make SenseDeloads, Recovery Models & AutoregulationWhy Scheduled Deloads May Not Be NecessaryFatigue Management in Real TimeAutoregulation vs Fixed Recovery WeeksWhy Too Many Deloads Can Slow ProgressWhen a Deload Actually Is NeededReal 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

    1hr 37min

  8. 15 May

    Can You Lose Fat At Maintenance? | Ep 742

    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: IntroductionNew studyTakeaway from the studyHow Researchers Estimated Maintenance CaloriesWhy Body Weight Staying Stable Can Still Mean Fat LossHow Deficit Size Impacts Fat LossBuilding Muscle in a DeficitNutrition PeriodizationYou Cannot Recomp ForeverWhy Exercise Creates Unique Body Comp EffectsOverfocusing 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

    29 min
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About

The Mind Muscle Connection is a show dedicated to educating you on applying science-based; training, nutrition, and mindset strategies to help you build a leaner, stronger, and more confident self. Grab some coffee and listen in!

Information

  • Creator
    Jeff Hoehn
  • Years Active
    2020 - 2026
  • Episodes
    757
  • Rating
    Explicit
  • Copyright
    © 2026 The Mind Muscle Connection
  • Show Website
    The Mind Muscle Connection

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