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. 9h ago

    9 Carbohydrate Mistakes Hurting Your Physique and Performance | Ep 782

    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 OftenWhat Counts as Low, Moderate, and High CarbThe Downsides of Staying Low Carb Year-RoundLow Carb and Low Energy Availability: What the Research ShowsMistake 2: Thinking You Always Need to Be High CarbThe Downsides of Staying High Carb Year-RoundMistake 3: Thinking Lifting 4x a Week Requires Massive CarbsMistake 4: Not Considering What Determines Your Carb NeedsMistake 5: Not Prioritizing Carbs Around WorkoutsMistake 6: Mistaking High-Carb, High-Fat Foods for CarbsMistake 7: Thinking Carbs Are Bad Because Blood Glucose RisesMistake 8: Cutting Carbs When Calories Need AdjustingMistake 9: Keeping Carbs the Same All YearWhy Women Should Periodize CarbsFinal 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. 4d ago

    Body Recomp Nutrition Strategies with Brandon DaCruz | Ep 781

    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 ScheduleTime-Efficient Training Techniques"Never Miss Two" and Building Momentum Over MotivationBrandon's Current Fat Loss PhaseCan You Change Your Lower Intervention Point Over Time?Deficit Size and Lean Mass ChangesWhy Start a Recomp at MaintenanceFat Loss Focused vs. Building Focused RecompSetting Realistic Recomp ExpectationsUsing a Primer Phase Before a RecompWhy Lab Work Matters Before Pushing a RecompWhy Protein Is the Most Important Nutrition LeverHow Much Protein for Body RecompAdjusting Protein Based on Body Fat LevelsProtein DistributionCarbohydrates for Body RecompCarbohydrate QualityFueling Around Training vs. the Rest of the DayAdjusting Carbs Based on Metabolic HealthUsing Calorie Cycling in a RecompPracticing Maintenance During a Fat Loss PhaseDietary Fat and TestosteroneLow-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/791129889cFollow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=enHow You Can Work With Me?: https://jhhealth.net/workwithme/Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform

  3. Sep 25

    My Progressive Overload Framework For Building Muscle | Ep 780

    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: IntroductionWhat Is Progressive Overload?Why the Body Resists Building MuscleThree Things That Matter for Building MuscleWhat 0 to 3 Reps in Reserve Looks LikeHard Training vs Heavy TrainingWhat the Research Says on Adding Reps vs Adding WeightWhy I Prescribe Rep RangesBuilding Reps Before Adding WeightWhat to Do If You Go Above the Rep RangeWhat to Do If You Fall Below the Rep RangeYou Don't Need to Beat Your Numbers Every SessionHow Exercise Order + Context Affect Your NumbersBe Careful With Forcing Progressive OverloadFinal 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

  4. Sep 21

    Self Inflicted Hunger vs Physiological Hunger (and what to do about it) | Ep 779

    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: IntroductionPhysiological Hunger vs Self-Inflicted HungerLearning to Sit With HungerWhat Drives Physiological Hunger + Energy DeficitsHow GLP1s Affect HungerLower Body Fat Levels and the Role of Leptin and GhrelinHigh Energy Expenditure + Client ExampleAppetite Dysregulation at Higher Body Fat LevelsWhat Is Self-Inflicted Hunger?Not Eating Enough Protein + How Much to Aim ForToo Many Calorie-Dense, Low Satiety FoodsPoor SleepHigh Stress and an Overloaded Stress BucketPoor Meal Timing and Saving Calories for LaterNot Fueling in Line With Your ActivityMeals That Lack Volume or BalanceEating Too Quickly, Stressed Environments, and Social EventsSetting Up a Meal TemplateFinal 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

  5. Sep 18

    Calorie Cycling In a Building and Fat Loss Phase + Examples | Ep 778

    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 LossRedistributing Calories Without Changing the Weekly Deficit + ExamplesProtein-Sparing Modified Fast DaysThe Trade-Offs of More Aggressive Calorie CyclingUsing Calorie Cycling to Change the DeficitIncreasing the Deficit With Lower-Calorie DaysUsing Maintenance Days to Reduce the DeficitHow I Typically Use Calorie Cycling With ClientsWhen to Increase the DeficitWhen to Decrease the DeficitChoosing the Right Size DeficitHow to Adjust Calorie Cycling Over TimeCalorie Cycling During a Building PhaseUsing Higher-Calorie Days Around TrainingWhere Calorie Cycling Can Go WrongHow to Set Up Higher and Lower DaysPractical Building Phase Calorie Cycling ExamplesAdjusting Calories as a Building Phase ProgressesThe Reverse RefeedWhy Use a Reverse Refeed?Who Should and Shouldn't Use a Reverse RefeedHow a Reverse Refeed Can Be MisusedHow to Set Up a Reverse RefeedLevels of Reverse Refeed + ExamplesBody 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

  6. Sep 14

    How, Why, When I Use Maintenance Calorie Days During Fat Loss For Clients | Ep 777

    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

  7. Sep 11

    Muscle Growth Is a Slow Process and You're Making It Slower | Ep 776

    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 SlowTraining Each Muscle Group Only Once Per WeekHow to Increase Training FrequencyPoor Training Frequency DistributionWhat to Do When Your Schedule Gets BusyNot Training Hard EnoughHow Close to Failure Should You Train?Poor Exercise ExecutionHow Exercise Execution Changes Muscle BiasSpending Too Much Time in High Rep RangesPoor Exercise Selection and DistributionWhen Compound Exercises Aren’t the Best ChoiceChanging Exercises and Programs Too OftenFinal 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

  8. Sep 7

    How to Get The Most Out Of Your Training During Fat Loss | Ep 775

    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 LossWhy Slashing Calories and Increasing Training Can BackfireWhat Counts as High Training Volume?Why Deficit Size MattersWhat to Do If You Want Faster Fat LossAdjusting Total Calories to Match TrainingWhy Carbohydrates MatterCarbs Around Training and Meal TimingHigher and Lower Calorie DaysManaging Training Volume and IntensityRecovery and Overall StressHow Body Fat Levels Affect Your FlexibilityMatching Fat Loss With Training OutputWhy You Need to Periodize Your NutritionFinal 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

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4.8
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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
    790
  • Rating
    Explicit
  • Copyright
    © 2026 The Mind Muscle Connection
  • Show Website
    The Mind Muscle Connection

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