The Mind Muscle Connection

Jeff Hoehn
  • 4.8 (50)
  • 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

    Body Recomp Deepdive Part I w/ Brandon DaCruz | Ep 753

    Welcome to the Mind Muscle Connection Podcast!  In today's episode, I have Brandon Cruz back on for another deep dive, this time into body recomposition, training execution, and what actually drives progress in trained individuals. We break down how much results depend on structure, progression, and proximity to failure versus just being consistent in the gym. We also talk about a recent study on recomp in resistance trained lifters, why maintenance and deficit outcomes get misread, and how small tracking errors can skew the results. Then we cover protein intake, volume progression, and what actually separates people who are optimizing from those just spinning their wheels. If you want to understand what actually drives body recomposition and cut through the maintenance vs deficit confusion, this episode is a must listen. Let's talk about: Introduction and catch up with BrandonDefining body recomposition and the three forms it can takeTraining consistency vs structured progressionWhy recomp is often phasic rather than truly simultaneousWho recomps easiest: newbies and those with excess body fatDetrained individuals and muscle memoryWorking out vs actually trainingAdvanced vs intermediate liftersWhat training close to failure actually meansBreaking down the Vargas Molina recomp studyThe maintenance vs deficit debateEnergy balance model and tracking limitationsVolume progression in the researchEnhanced trainees and the natural physiological ceilingHow anabolic steroids affect nutrient partitioningTRT and hormones, and when they actually helpMyostatin inhibitors and future therapeuticsGLP1s and lean mass lossPractical takeaways and wrap upFollow 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

    1h 39m

  2. 6d ago

    Why A Single And Short Build Phase Isn't Going To Drastically Change Your Physique | Ep 752

    Welcome to the Mind Muscle Connection Podcast! Many people finish a building phase feeling frustrated because they didn’t gain as much muscle as they expected. In today’s episode, I explain why that happens, why a short building phase is rarely enough to create dramatic physique changes, and why muscle growth is often much slower than people realize. I also discuss the biggest mistakes people make during a build, why spending time out of a calorie deficit is so important, how muscle can still be gained without aggressively pushing body weight up, and the key training and nutrition factors that actually drive muscle growth.  If you've ever finished a bulk disappointed with your results, struggled to build muscle, or wondered how long a building phase should really last, this episode is for you. Let’s talk about: Why Time Out of a Deficit MattersReframing What a Building Phase Really IsWhy Muscle Growth Takes Longer Than You ThinkWhy Faster Weight Gain Doesn't Mean Faster Muscle GainBuilding Muscle Without Constantly Gaining WeightWhy Scale Weight Doesn't Tell the Full StoryThe Importance of Focusing on InputsTraining Frequency for Muscle GrowthTraining Intensity and EffortThe Best Rep Ranges for Building MuscleExercise Selection and Equipment ConsiderationsWhy Training Often Becomes the Limiting FactorNutrition Factors Beyond CaloriesSleep, Recovery, and Stress ManagementWhy You Still Need Time Out of a DeficitLimitations of DEXA Scans and Body Composition TestingWhy Long-Term Consistency Matters More Than One BulkAre Short Bulks and Cuts Effective?When Maintenance Phases Make Sense 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

  3. Jun 15

    Pre Sleep Nutrition, Protein, Collagen, and more w. Dr. Mike Ormsbee | Ep 751

    Welcome to the Mind Muscle Connection Podcast! In this episode, I sit down with Dr. Mike Ormsbee to break down the research on pre-sleep nutrition, protein timing, and how eating before bed actually impacts body composition, recovery, and sleep. Mike has spent over two decades studying nutrition and exercise physiology, with a strong focus on how protein intake around sleep affects muscle and metabolism. We discuss what the research actually shows about eating before bed, whether it helps or hurts fat loss, and how pre-sleep protein affects muscle protein synthesis and recovery. We also get into protein type (casein vs whey vs plant), how much protein you really need per day, and why total intake matters more than timing for most people. We also cover collagen supplementation for joint health and pain, what the research says about its effectiveness, and how it should actually be used in practice. Mike also shares how he approaches training and nutrition himself while balancing strength, conditioning, and endurance work. If you’ve ever wondered whether eating before bed is good or bad for fat loss, how to structure your protein intake, or whether supplements like collagen are worth it, this episode will give you a clear breakdown of the research and how to apply it.  Let's talk about: Dr. Ormsbee's Background and Research JourneyHow Pre-Sleep Nutrition Research BeganWhat the Research Shows About Eating Before BedPre-Sleep Protein and AppetiteMuscle Protein Synthesis and RecoveryPre-Sleep Nutrition and Sleep QualityWhat Current Sleep Research ShowsWho Benefits Most From Pre-Sleep Protein?Recovery, Performance, and Late-Night TrainingDoes Eating Before Bed Affect Fat Loss?Calories, Food Quality, and Future ResearchSleep Supplements and Pre-Sleep NutritionMain Takeaways on Pre-Sleep ProteinCasein vs Whey vs Plant ProteinHow Much Protein Do You Actually Need?Protein and the Thermic Effect of FoodProtein Distribution and Meal FrequencyThe Leucine ThresholdCollagen and Joint HealthHow to Use CollagenDifferent Types of CollagenMike's Training ApproachNutrition, Body Composition, and Staying LeanWhere to Find Dr. Mike OrmsbeeFollow 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

    59 min

  4. Jun 12

    How To Build Muscle In A Deficit | Ep 750

    Welcome to the Mind Muscle Connection Podcast! Building muscle in a deficit is one of the most misunderstood topics in fitness. So in today's episode, I break down the common mistakes people make when thinking about muscle growth in a deficit, what actually determines your muscle growth potential, and the key inputs that will make or break your results. I also explain why training intensity and volume matter so much, how protein and carbohydrate intake should be approached, why sleep and stress load management play a bigger role than most people think, and how to use cardio and steps without overdoing it. So if you've been trying to build muscle while losing fat, want to stop spinning your wheels in a deficit, or just want a more practical and strategic approach to body recomposition, this episode is a must-listen. Let's talk about: Why Building Muscle In A Deficit Is Tough Common Mistakes & Thought Processes What Determines Muscle Growth Potential Body Fat's Role In Muscle Growth Potential How Current Muscle Mass Affects Potential How Deficit Size Impacts Muscle Growth Potential The Key Inputs That Matter Lifting & Training Volume Spreading The Stimulus Throughout The Week Protein Intake Spreading Protein Across Feedings Carbohydrates Nutrition Around Workouts Sleep & Circadian Rhythm Stress Load Management Cardio & Steps Supplements Summary & Takeaways 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

  5. Jun 8

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

  6. Jun 5

    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

  7. Jun 1

    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

  8. May 29

    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
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4.8
out of 5
50 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
    761
  • Rating
    Explicit
  • Copyright
    © 2026 The Mind Muscle Connection
  • Show Website
    The Mind Muscle Connection

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