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. 6H AGO

    Finding the Body Fat Range Where You Feel and Perform Your Best | Ep 718

    Welcome to the Mind Muscle Connection Podcast! In this solo episode, I dive into Finding the Body Fat Range Where You Feel and Perform Your Best I walk through healthy body fat ranges for men and women, the real tradeoffs of getting very lean, and why staying shredded year-round can quietly hurt your recovery, hormones, and performance. We talk about how lifestyle, genetics, and training history all play a role in where you feel best. I also explain why building muscle and periodizing your nutrition is almost always the smarter long-term move. If you’ve ever wondered why you still aren’t happy after losing weight or you’re debating pushing leaner… this episode will help you make a smarter decision. Let’s talk about: IntroductionThe Problem With Chasing the Lowest Scale WeightBody Fat PercentagesGet Into a Healthy Body Fat RangeFertility & Body Fat ExtremesGetting Leaner Comes With TradeoffsHormonal & Metabolic Consequences of Being Too LeanYour Ideal Body Fat Is PersonalBuilding Muscle Improves Your Look at Almost Any Body FatFat Loss Needs to Be Done in PhasesThe Real Long-Term GoalWhat If You Lost Weight and Still Aren’t HappyPsychology & Body Dysmorphia 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

    43 min

  2. 3D AGO

    My Thoughts On How Many Sets For Muscle Growth + What Impacts This | Ep 717

    Welcome to the Mind Muscle Connection Podcast! In this episode, I break down my thoughts on How Many Sets For Muscle Growth + What Impacts This I talk about how to define volume, why quality matters more than just piling on sets, and what the research says about high vs. low volume. I also explain why recovery, time, and training skill often matter more than chasing an arbitrary number of sets. If you’re over 30 with a busy life, this conversation will help you stop overthinking and start focusing on what actually moves the needle. Let’s talk about: IntroductionVolumeFractional SetsQuality over quantityWhy People Think They Need More VolumeHigh vs Low Volume DebatePump ≠ Muscle GrowthRushing Muscle GrowthRecovery and TimeMaximizing Muscle Growth vs Real LifeWhat Impacts How Much Volume You Can Do 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

    28 min

  3. 5D AGO

    Progressive Overload for Cardio, High vs Low Carbs, and more with Dr Mike T Nelson | Ep 716

    Welcome to the Mind Muscle Connection Podcast! In today’s episode, I have Dr Mike T Nelson with me to talk about Progressive Overload for Cardio, High VS Low Carbs, Human Dynamic Range and more. Dr Mike has years of experience in the fitness industry, is known for his work in HRV and physiologic flexibility, holds certifications in metabolic flexibility and cardio for meatheads, and hosts the Flex Diet Podcast where he interviews top experts in performance physiology. We break down how to apply progressive overload to cardio the same way you would to weight training, why VO2 max impacts hypertrophy more than most people realize, and what the new carbohydrate research actually means. We also talk about metabolic flexibility, fasting strategies, and how stress and recovery determine how well you use carbs. Dr. Mike explains his concept of “human dynamic range” and why the ability to shift gears quickly matters for both performance and health. If you want to build muscle, improve conditioning, and understand how carbs, fasting, and recovery actually fit together, this one’s for you! Let’s talk about: Introduction to Dr Mike T NelsonCardioMetrics trackingMuscle vs CardioHigh VS Low CarbsLifestyle and Metabolic healthFastingHuman dynamic rangeWhere to find Dr Mike Dr. Mike’s Newslettter: https://miketnelson.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 7m

  4. FEB 16

    When Carbs Help With Recovery and When They Dont | Ep 715

    Welcome to the Mind Muscle Connection Podcast! In this episode, I break down When Carbs Help With Recovery and When They Don’t I walk through how overall stress load impacts recovery first, then explain when adding carbs can genuinely lower stress on the body, like during prolonged dieting, low energy availability, or high training demands. I also cover the other side of it, including metabolic health, insulin resistance, lifestyle stress, and poor sleep, and how simply adding more carbs in those cases may create more problems. This is a very informative episode, so be sure to tune in! Let’s talk about: IntroductionCarbs and recoveryStress load on the bodyCalories still matterWhy carbs are the most variable macronutrientHow carbs lower stress hormonesCarbs before bed in lean dietersHigh training volume / under-fueled for demandTransition into when carbs don’t helpMetabolic syndrome markersFinal takeaway 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

    27 min

  5. FEB 13

    45% of Active Women May Be Underfueled. Here’s the Real Fix | Ep 714

    Welcome to the Mind Muscle Connection Podcast! In this episode, I’m diving into 45% of Active Women May Be Underfueled. Here’s the Real Fix I talk through the real reasons so many active women feel run-down, struggle with performance, or can’t seem to recover even when calories look okay on paper. We cover how stress, micronutrient gaps, lifestyle load, and poor recovery habits can all play a role. And I share how I coach women through this without defaulting to “just eat more.” This is a very insightful episode, so be sure to tune in! Let’s talk about: IntroductionStudy on 109 womenBeing active increases underfueling riskLow Energy Availability (LEA)Signs you may be underfueled or under too much stressSymptoms to look forWhat to do about itCommon micronutrient gaps in womenFinal 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

    43 min

  6. FEB 11

    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

  7. FEB 9

    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

  8. FEB 6

    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
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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
    726
  • Rating
    Explicit
  • Copyright
    © 2026 The Mind Muscle Connection
  • Show Website
    The Mind Muscle Connection

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