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

    You Can Build Muscle In a Deficit, But You Need To Know These Things | Ep 771

    Building muscle in a calorie deficit is possible, but your ability to do so depends on several factors. In this episode, I break down how resistance training, the size of your deficit, your current muscle mass, body fat levels, protein intake, and hormone status affect your ability to build muscle while losing body fat. I also cover how to set realistic expectations, when maintaining muscle should become the priority, and why spending time outside of a deficit is important for continued progress. This episode will help you understand when building muscle in a deficit is realistic and how to approach your training and nutrition to support your goals. Let’s talk about: Introduction and Body Recomp WorkshopCan You Build Muscle in a Deficit?Resistance Training Is the Primary DriverA Calorie Deficit Reduces Muscle-Building PotentialThe Size of the Deficit MattersTrading Fat Loss for Muscle GrowthWhy Current Muscle Mass MattersWhen More Aggressive Fat Loss Makes SenseWhy You Can't Stay in a Deficit ForeverWhy Body Fat Levels MatterProtein Still MattersPutting the Key Factors TogetherIndividual Differences in Body Fat LevelsProtein, Carbohydrates, and Training PerformanceTRT, HRT, and Building Muscle in a DeficitFinal 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

  2. 5d ago

    Training Volume, Progressive Overload & Building More Muscle with Steve Hall | Ep 770

    Welcome to the Mind Muscle Connection Podcast!  How much training volume can you actually recover from and when is it too much? In his 14th appearance on the podcast, Steve Hall breaks down how he manages extremely high training volumes, recovers from hard sessions, and uses the logbook without letting it dictate his training. We also discuss how he adjusts his training to manage fatigue, maintain performance, and keep progressing at an advanced level. We also get into his nutrition and recovery strategies, what he learned from the Natural Bodybuilding Summit in Bali, and how his approach to range of motion and lengthened partials has evolved. If you've wondered how an advanced bodybuilder can sustain high training volumes while continuing to progress, this episode breaks down how Steve and I approach advanced training.  Let's talk about: Introduction and Guest IntroSteve's 14th Appearance on the PodcastHow Much Volume Can You Actually Recover From?Walking Toward the Cliff Edge of Recoverable VolumeSteve's Knee Issues and Managing Joint StressWhy Progressive Overload Can Become a Problem for Advanced LiftersBeing More Patient With the LogbookHow Steve Fuels Extremely High Training VolumesSleep and Recovery for High-Volume TrainingHow Steve Autoregulates His TrainingWhy Too Much Volume Can Reduce Training QualityWhat Steve Learned From Training in BaliInside the Natural Bodybuilding SummitThe Benefits of Training With Other PeopleHas Steve Changed His Views on Range of Motion?Muscle-Specific vs Exercise-Specific Range of MotionUsing Lengthened Partials to Take Muscles Closer to FailureWhy the Target Muscle Matters More Than the MovementSteve's Plans to Compete Again in 2027Why Steve Will Use a Coach AgainWhere to Find Steve and Revive Stronger 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. Aug 17

    How To Periodize Your Training | Ep 769

    Welcome to the Mind Muscle Connection Podcast! Training periodization is about adjusting your training throughout the year based on your goals, nutrition, recovery, and life situation. In this episode, I break down how to structure different phases around lifting, cardio, or a combination of both. I also cover how nutrition affects training, how to approach training during fat loss, and how to use hypertrophy, strength, body part specialization, and cardio-focused blocks throughout the year. The goal is to help you better manage your training load, recovery, and performance so you know when to push and when to pull back. This episode will help you structure your training around your goals and use your recovery capacity where it matters most.  Let’s talk about: Introduction and CoachingWhat Is Training Periodization?Matching Training With Recovery and NutritionBuilding/Fueling and Fat Loss PhasesTraining During a Building PhaseLifting, Cardio, and Combo FocusesLifting-Focused TrainingCardio-Focused TrainingCombo-Focused TrainingHypertrophy, Strength, and Body Part SpecializationTraining During a Fat Loss PhaseManaging Training During a DeficitCarbohydrates, Refeeds, and Training PerformanceThe Role of Cardio During Fat LossPutting Training Periodization Together Across the YearFinal 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

  4. Aug 14

    Do You Need To Change Your Training Based On Your Menstrual Cycle? w/ Dr. Alysha D'Souza | Ep 768

    Welcome to the Mind Muscle Connection Podcast!  Cycle syncing sounds like it should work but the research doesn't back it up. In this episode, Alysha D'Souza and I break down what actually happens across the menstrual cycle, from how estrogen and progesterone affect muscle growth to what her own training study found when she tested cycle syncing head to head against a normal training split. We also talk about why tracking your cycle matters even if you're not chasing fertility, what counts as a normal cycle length, and when irregular cycles are worth bringing up with a doctor. If you've wondered whether to time your training around your cycle or just stay consistent, this episode breaks down what the data actually says. Let's talk about: Alysha's Background and Path to ResearchFinishing Her PhDDirector of Research at the Jeff Nippard Muscle LabHer Favorite Research StudiesHer Progesterone StudyDo Estrogen and Progesterone Really Drive Muscle Growth?Why It's the Feeling of Hormones Being Off That Matters MostOverview of the Menstrual CycleSymptoms Linked to Estrogen and ProgesteroneDoes Energy Expenditure Rise in the Luteal Phase?Why Cravings Are So IndividualFuel Utilization Across the CycleWhat Counts as a Normal Cycle LengthWhy You Should Track Your Cycle Even Without Fertility GoalsOther Causes of Irregular CyclesAcute vs Chronic Low Energy AvailabilityWhat to Do If Your Period StopsManaging Symptoms During TrainingHer Menstrual Cycle Training Study: The SetupThe Results: Hypertrophy and StrengthWhy Consistency Beats Cycle SyncingHow to Track Your CycleWhere the Research Is HeadedFinal Thoughts and Where to Find AlyshaFollow Alysha D'Souza on Instagram: https://www.instagram.com/herhealthandperformance/ Follow her on ResearchGate: https://www.researchgate.net/profile/Alysha-Dsouza-2 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. Aug 10

    How Much Training Do You Need To Do Per Week For Muscle Growth? | 767

    Welcome to the Mind Muscle Connection Podcast! Training volume is one of the biggest factors to consider when building muscle. In this episode, I break down how to think about weekly sets, how much volume most people need, and what factors determine how much training you can actually recover from. I also cover why the quality of your training matters, how to track volume, how to spread your sets throughout the week, and when it makes sense to adjust your training. This episode will help you understand how to approach training volume and make better adjustments based on your goals and recovery.  Let’s talk about: Introduction and CoachingMeasuring Training VolumeWeekly Sets for Muscle GrowthResearch on Training VolumeWhy More Volume Isn’t Always BetterTraining Intensity and EffortTechnique and ExecutionAdjusting Your Training VolumeRecovery and Volume LimitsCounting Sets CorrectlyExercise Selection and FatigueRecovery Factors That MatterTraining Frequency and Splitting VolumeMaking Volume AdjustmentsFinal Takeaways on Training Volume Body Recomp Workshop Replay: HERE Follow me on Instagram for more information and education: jeffhoehn_ How You Can Work With Me?: HERE Coaching application: HERE

  6. Aug 7

    Check These 7 Things Before Decreasing Calories Further In Fat Loss | Ep 766

    Welcome to the Mind Muscle Connection Podcast! When fat loss slows down, there are other things to look at before cutting calories. In this episode, I cover seven things to check before lowering your calories again. I dive into adherence, daily movement, cardio, stress, meal timing, maintenance days, gut health, diet quality and training. Small improvements in these areas can make a meaningful difference in your results while helping you maintain muscle, recover better and stay consistent. If progress has stalled or you're debating whether it's time to eat less, this episode will help you figure out where to focus first. Let's talk about: IntroductionFree Body Recomp WorkshopWhy You Shouldn't Rush to Lower CaloriesWhen Lower Calories Are Actually NecessaryTracking Errors and Hidden CaloriesThe Trade-Offs of Very Low CaloriesStart With AdherenceCheck Your NEAT and Daily MovementUsing Cardio the Right WayManaging Your Stress LoadMeal Timing for Better Fat LossShould You Try Time-Restricted Eating?Strategic Maintenance Days and Diet BreaksGut Health and Fat LossImprove Diet Quality and MicronutrientsStop Chasing Fat Loss WorkoutsThe Seven Things to Check Before Lowering CaloriesWrap Up Body Recomp Workshop Replay: HERE Follow me on Instagram for more information and education: jeffhoehn_ How You Can Work With Me?: HERE Coaching application: HERE

  7. Aug 3

    A Tool To Measure How Stressful Your Fat Loss Phase Is | Ep 765

    Welcome to the Mind Muscle Connection Podcast! Fat loss requires a calorie deficit, but there is a point where low energy availability can start creating more stress on the body. In this episode, I break down how to estimate the stress of a fat loss phase using the energy availability equation and what it can tell you about whether you may be under fueling. I also explain the limitations of this equation, why body fat levels and individual differences matter, and the signs to look for when a deficit may be too aggressive. I cover how low energy availability impacts recovery, hormones, training performance, and why spending time outside of a deficit is important for long term progress. If you've wondered whether your fat loss phase is too stressful or when to take a break, this episode will help you know what to look for.  Let's talk about: Body Recomp WorkshopWhat Is Energy Availability?How to Calculate Energy AvailabilityEnergy Availability ExamplesUnderstanding Fat Free MassHow Low Energy Availability Impacts the BodyWhen Problems Start to Show UpWhy Women May Be More Sensitive to Low Energy AvailabilityEarly Adaptations to Low Energy AvailabilityLong Term Effects of Staying Too LowWhy You Need Time Outside of a DeficitLimitations of the Energy Availability EquationTracking Exercise and Calorie Estimate ErrorsWhy Body Fat Levels MatterOther Factors That Impact Your ResponseMarkers to Look at During Fat LossUsing Blood Work to Assess Low Energy AvailabilityWhen Low Energy Availability Becomes a ProblemHow to Increase Energy AvailabilityDiet Breaks, Refeeds, and Building PhasesHow Carbohydrates Can Help During Fat LossFinal Takeaways on Energy Availability Body Recomp Workshop Replay: HERE Follow me on Instagram for more information and education: jeffhoehn_ How You Can Work With Me?: HERE Coaching application: HERE

  8. Jul 31

    3 Reasons You Aren't Getting As Lean As You Want | Ep 764

    Welcome to the Mind Muscle Connection Podcast! Getting leaner isn't always about eating fewer calories or pushing harder. If fat loss has stalled, there's usually a bigger reason behind it. In this episode, I break down the three biggest reasons people struggle to get as lean as they want. We cover the physical, mental, and skill based factors that can hold you back, why your body may need a break from dieting, and how improving your habits can set you up for better fat loss long term. If you've been stuck spinning your wheels or wondering why fat loss feels harder than it should, this episode will help you identify what's holding you back and what to do next. Let's talk about: Introduction and Coaching UpdatesNew Office and Baby UpdateThree Reasons You're Not Getting LeanerPhysical Reasons Fat Loss StallsDieting Too Long and Metabolic AdaptationOptimizing Your MetabolismCommon Fat Loss Mistakes How Stress Slows Fat LossWhy More Muscle Helps You Get LeanerCircadian Rhythm and Fat LossDoes Cardio Fitness Matter?When It's Time for Maintenance Instead of More DietingThe Mental Side of Fat LossAre You Willing to Make the Trade Offs?When Life Keeps Getting in the WayLearning to Manage HungerBreaking the All or Nothing MindsetThe Skills You Need to Get LeanerPortion Sizes and Tracking AccuracyWhy Calories Add Up Faster Than You ThinkHunger Is a Skill to ManageWeekend Habits and Meal StructureImproving Your Tracking SkillsLooking at the Whole SystemWhy a Building Phase Can HelpThe Three Biggest Fat Loss Bottlenecks Body Recomp Workshop Replay: HERE Follow me on Instagram for more information and education: jeffhoehn_ How You Can Work With Me?: HERE Coaching application: HERE

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4.8
out of 5
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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
    779
  • Rating
    Explicit
  • Copyright
    © 2026 The Mind Muscle Connection
  • Show Website
    The Mind Muscle Connection

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