The Mind Muscle Connection

Jeff Hoehn
  • 4.8 (51)
  • Nutrition
  • Updated Semiweekly

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. 2d ago

    Benefits and Trade Offs Of Each Nutrition Phase | Ep 762

    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 CoachingWhy Nutrition Phases MatterThe Different Ways Body Recomposition HappensThe Goal of a Fat Loss PhaseBenefits of a Fat Loss PhaseCommon Fat Loss MistakesWhat Happens When You Stay in a Deficit Too LongMetabolic Adaptation and Lower Maintenance CaloriesAppetite Changes During Long DietsPerformance, Recovery, and Muscle GrowthNutrient Deficiencies and Bone HealthLifestyle Flexibility During Fat LossThe Purpose of a Building PhaseBenefits of Maintenance and Building PhasesCommon Building Phase MistakesDownsides of Staying in a Building Phase Too LongNutrition Periodization ExplainedChoosing the Right Nutrition PhaseKey Takeaways and Final ThoughtsBody 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

  2. 6d ago

    Women Often Have a Larger Stress Response to Calorie Deficits | Ep 761

    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 ReplayWhy Women Have a Larger Stress Response to Calorie DeficitsWhy Traditional Dieting Can Backfire Signs Your Body Is Under Too Much Stress During Fat LossWhy Larger Calorie Deficits Aren't Always BetterWhy Body Fat Levels Matter During Fat LossWhy Spending Less Time Dieting Can Improve ResultsLifestyle Habits That Help Reduce StressWhy Weight Fluctuations Happen During Fat LossWhy Diet Quality Matters During a DeficitManaging Training Volume and IntensityHow Fat Loss Differs Between Men and WomenKey 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

  3. Jul 17

    The Three Biggest Factors That Determine Your Maintenance Calories | Ep 760

    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 ReplayWhat Determines Your Maintenance CaloriesUnderstanding Total Daily Energy Expenditure (TDEE)Why Body Size and Muscle Mass Matter MostHow Activity Levels Increase Maintenance CaloriesHow Dieting History Affects Your Maintenance Calories The Role of GeneticsOther Factors That Influence Energy ExpenditureWhy There's a Ceiling to Maintenance CaloriesWhy You Can't Force Higher Calories ForeverWhat Maintenance Calories Should Most People Reach?Key Takeaways and Final ThoughtsBody 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

  4. Jul 13

    The Stress Bucket Explained: How Stress Affects Fat Loss, Muscle Gain And Health | Ep 759

    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 ReminderThe Stress Bucket AnalogyWhy an Overloaded Stress Bucket Causes ProblemsWhat Happens When Your Bucket OverflowsCortisol and Stress RegulationThe Different Sources of StressPsychological and Emotional StressPhysical Stress and TrainingBody Composition as a StressorNutrition and Blood SugarGut Health and InflammationSleep and Circadian RhythmEnvironmental StressorsSigns Your Stress Bucket Is Too FullHow to Reduce Your Stress LoadHow to Build a Bigger Stress BucketWhy Cardio Improves Stress ToleranceMuscle, Recovery, and SleepNutrition, Mindset, and ResilienceFinal ThoughtsBody 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

  5. Jul 10

    15-10-5 Lifting Protocol, Resting Heart Rate, HRV, Muscle Growth and More with Bryan Boorstein | Ep 758

    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

  6. Jul 6

    What Determines How Lean You Can Get And Stay? | Ep 757

    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 WorkshopWhy Willpower Isn’t the Biggest FactorWhat Actually Determines How Lean You Can GetWhy Your Sustainable Body Fat Range Changes Over TimeWhen Being Too Lean Starts to Hurt Your HealthHow Gender Affects Body Fat Levels The Role of GeneticsWhy More Muscle Helps You Stay LeanerHow Activity Levels Affect Body CompositionNutrition Skills and Proper FuelingFinding a Body Fat Level You Can MaintainManaging Stress for Better Results Why Sleep MattersHow Your Body Fat History Impacts ProgressKey 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

  7. Jul 3

    Workouts Beating You Up Or Not Building Muscle As You’d Like? | Ep 756

    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

  8. Jun 29

    A Better Approach to Phases Outside of Fat Loss | Ep 755

    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 clientsDopamine habits, phone checking, and awareness around distractionsWhat a better approach to building phases looks likeMistake 1 keeping calories too low after fat lossMistake 2 constantly pushing body weight up during a bulkHow much weight to gain before stabilizingWhat “feeling your best” actually meansEnergy, recovery, digestion, and performance markersBlood work and additional health markersWho typically gets stuck in these patternsWhy this approach works better long termTraining quality matters more than constantly increasing caloriesWhy this limits unnecessary fat gainStaying in healthier body fat rangesWhat actually drives progress in a building phaseSleep, stress, and recovery considerationsWhat to do when body weight stabilizesAdjusting calories up or down after stabilizationWhy 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

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4.8
out of 5
51 Ratings

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
    770
  • Rating
    Explicit
  • Copyright
    © 2026 The Mind Muscle Connection
  • Show Website
    The Mind Muscle Connection

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