The Mind Muscle Connection

Jeff Hoehn
  • 4.9 (46)
  • 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. 11H AGO

    Bro Splits, TRT, Tracking Blood Glucose and more with Bryan Boorstein | Ep 713

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

    1h 3m

  2. 2D AGO

    Circadian Rhythms 101 For Body Comp, Health, and Performance | Ep 712

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

    22 min

  3. 5D AGO

    Artificially Low Maintenance Cals + How To Increase Your Maintenance Cals | Ep 711

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

    35 min

  4. FEB 4

    Circadian Rhythms Explained: Light, Food Timing, and Metabolism with Alan Flanagan | Ep 710

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

    1h 9m

  5. FEB 2

    Intermittent Fasting 101 For Body Comp | Ep 709

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

    28 min

  6. JAN 30

    Why Carbs Are Different for Everyone | Ep 708

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

    28 min

  7. JAN 28

    Performance, Recovery, and Nervous System Regulation with Dave Marsh | Ep 707

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

    1h 10m

  8. JAN 26

    Strategies To Preserve Muscle and Accelerate Recovery During Injury | Ep 706

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

    28 min
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4.9
out of 5
46 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
    721
  • Rating
    Explicit
  • Copyright
    © 2026 The Mind Muscle Connection
  • Show Website
    The Mind Muscle Connection

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