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. 3d ago

    Do You Need to Eat Before a Workout? Pre-Workout Nutrition Explained | Ep 785

    Welcome to the Mind Muscle Connection Podcast! Whether you need to eat before a workout depends on the type of training you’re doing. In this episode, I break down how I approach pre-workout nutrition with clients for both body composition and performance, including when training fasted makes sense, when it can hold you back, and what to eat if you do have something beforehand. I also cover how your timing changes based on when you train and why heavy meals high in fat and fiber can hurt your session. I get into how lifting and cardio are different, what to watch out for in a fat loss phase, and why fueling for sports and events works a little differently.  If you’ve always trained fasted, or you feel like you have to slam a big meal before every session, this episode is for you. Let’s talk about: The Two Camps on Fasted TrainingPre-Workout Nutrition for LiftingTraining First Thing in the MorningTraining Later in the DayWhat to Eat and What to Limit Before You TrainWhy Something Small Beforehand Goes a Long WayHow Pre-Workout Timing Affects Your Post-Workout MealPre-Workout Nutrition for CardioHow Body Fat and Stress Load Change ThingsPre-Workout Nutrition in a Fat Loss PhaseFueling for Sports, Events, and PerformanceSummary and Final ThoughtsDoes Protein Before Training Improve Performance?The TLDR on Pre-Workout Nutrition  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

  2. 6d ago

    Building Discipline, Confidence, and Sustainable Habits When Motivation Isn't Enough With Cody McBroom | Ep 784

    Welcome to the Mind Muscle Connection Podcast! Cody McBroom, founder of Tailored Coaching Method and host of the Choose Hard Podcast, is back on for the second time. In this episode, we talk about building discipline, confidence, and habits that last when motivation runs out. Cody walks through his Self-Formation Framework, the four stages he uses to help clients create real behavior change. We also cover why "just try harder" doesn't work, how the way you talk to yourself affects your follow-through, when tough love helps, and how Cody is training and eating now that he's gone more hybrid. So if you're a coach trying to help clients stick with it, or you're coaching yourself and keep falling off, this episode is for you. Let's talk about: Catching Up With CodyWho Cody Works With and How Client Goals ChangeWhy Coaches Need to Walk the WalkBodybuilding, HYROX, and a Year-Long Back InjuryThe Self-Formation FrameworkCore Values, Standards, and Identity ShiftsSelf-Control, Self-Discipline, Self-Belief, and Self-RespectHow to Figure Out Where a Client IsWhy "Just Try Harder" Doesn't WorkFinding Your Real WhyReviewing Your Game TapeThe Language Audit: Why "Try" Isn't a PlanAccountability and Why It Matters More Than You ThinkTough Love and Setting Expectations EarlyPutting a System to the Psychology of CoachingCody's Hybrid Training and NutritionWhere to Find Cody  Online Coaching Certification Wait List + Free Check-In Masterclass: https://onlinecoachingcertification.com Follow Cody on Instagram: https://www.instagram.com/codymcbroom/ Choose Hard Podcast: https://choosehard.podbean.com  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. Oct 5

    Muscle Growth Is a Slow Process and You're Making It Slower (Nutrition Edition) | Ep 783

    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 GrowthEating Too Few Calories and Dieting Too LongBeing Inconsistent With Your Calorie and Macro IntakeWhy Calorie Distribution Throughout the Day MattersNot Eating Enough ProteinWhy More Protein Isn't Always BetterPoor Protein DistributionHow Many Meals Per Day?Poor Pre- and Post-Workout NutritionTrying to Stay Too Lean Year-RoundBeing Afraid to See the Scale Go UpWhy Scale Weight Gain Isn't Automatically Body FatNot Eating Enough Carbs to Support Your TrainingBody 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. Oct 2

    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

  5. Sep 28

    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

  6. 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

  7. 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

  8. 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

See All (793)

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
    793
  • Rating
    Explicit
  • Copyright
    © 2026 The Mind Muscle Connection
  • Show Website
    The Mind Muscle Connection

You Might Also Like