The Mind Muscle Connection

Welcome to the Mind Muscle Connection Podcast! Wanting to be leaner isn’t enough to decide if you should cut, bulk, or maintain. In this episode, I go over the five things I look at with clients before choosing a direction, starting with body composition and muscle growth potential. I break down body fat ranges for men and women, and why someone who has trained for 10 years can still have a lot of room to build muscle. I also cover how recent dieting history and yo-yo dieting affect which direction I go, which biofeedback markers I watch (like energy, libido, digestion, HRV, and blood work), and how your goals and training, lifestyle, and recovery demands factor in. Then I talk about when I’ll use a health restoration phase instead of pushing body comp changes. If you tend to go straight into a diet anytime you want to look leaner, this episode is for you. Let’s talk about: Introduction Upcoming Cut, Bulk, or Maintain Workshop The 5 Factors I Look At Why Your Inputs Matter Most Factor 1: Body Composition and Muscle Growth Potential What Muscle Growth Potential Is Why Training Age Can Be Misleading Higher, Moderate, and Lower Body Fat Ranges Body Fat Plus High Muscle Growth Potential Body Fat Plus Low Muscle Growth Potential Factor 2: Recent Dieting History Yo-Yo Dieting and Weight Trends Factor 3: Biofeedback What Your Blood Work Can Tell You When a Health Restoration Phase Makes Sense Factor 4: Your Goals Factor 5: Training, Lifestyle, and Recovery Demands Why Maintenance Is a Good Default Final Thoughts Should You Cut, Bulk, or Maintain? Workshop (Oct 29, 1 p.m. CT): https://chipper-producer-6244.kit.com/2699843afd 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

Welcome to the Mind Muscle Connection Podcast! Gaining more weight than you planned during a building phase doesn’t mean you have to jump straight back into a fat loss phase. In part two of my building phase series, I break down what to do if you overshot your build, starting with what I look at with clients before we change anything, including whether the increase is temporary, whether the weight gain is actually a bad thing, and whether you’re trying to stay leaner than your lifestyle and training allow. I also go over the four options I use with clients when a build does overshoot. These are returning to maintenance, moving more, adding a reverse maintenance day, and knowing when it actually makes sense to go back into a fat loss phase. I get into the situations where I’d hold off on dieting again, and why building more muscle might be what your physique needs most. If you gained more than you wanted during a build and your first thought was to start cutting again, this episode is for you. Let’s talk about: What Overshooting a Building Phase Looks Like The Biggest Mistake: Jumping Back Into Fat Loss Too Soon Four Questions to Ask Before Making Changes Is This a Temporary Increase? Is All Weight Gain Actually Bad? Are You Getting in Your Own Head? Are You Trying to Stay Too Lean? Client Example: Lifestyle, Training Demands, and Recovery Option 1: Return to Maintenance Option 2: Increase Steps, Daily Movement, or Cardio Option 3: Add a Reverse Maintenance Day Option 4: Transition Into a Fat Loss or Touch-Up Phase When to Be Cautious About Dieting Again When Your Biggest Weakness Is a Lack of Muscle Should You Cut, Bulk, or Maintain? Workshop (Oct 29, 1 p.m. CT): https://chipper-producer-6244.kit.com/2699843afd 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

Welcome to the Mind Muscle Connection Podcast! If you feel like you have to be in a fat loss phase all year to stay in shape, your building phases are probably the problem. In this episode, I go over how to run a building phase without unnecessary fat gain, starting with the expectations you need going in and how I set up calories and macros with clients. I also cover the habits that keep fat gain in check, like not saving all your calories for the end of the day, fueling around your workouts, spending time at maintenance, and keeping cardio in. Then I go over the signs that your building phase is done. If you’ve tried a building phase before and felt like you just gained a bunch of body fat, this episode is for you. Let’s talk about: Upcoming Nutrition Periodization Workshop What a Building Phase Is Setting Expectations for a Building Phase 05:40 Why Good Building Phases Mean Less Time Dieting How I Set Up Calories in a Building Phase Setting Your Macros Don’t Save All Your Calories for Later in the Day Prioritize Your Training Be Smarter With Food Around Sleep Put More Food Around Your Workouts Spend Some Time at Maintenance Short Catabolic Periods Deeper Into a Build Eat Until Satisfied, Not Stuffed Keep Your Base Nutrition in Place Keep Doing Cardio Some Weight Gain Is Fine Signs Your Building Phase Is Done Nutrition Periodization for Body Recomp Workshop (Oct 29, 1 p.m. CT): https://chipper-producer-6244.kit.com/2699843afd 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

Welcome to the Mind Muscle Connection Podcast! Aaron Straker, founder of Straker Nutrition Co. and co-host of the Eat Train Prosper Podcast with Bryan Boorstein, is back on for the third time. Aaron recently earned his IFBB Pro card in men’s physique and just moved back to the States after four years in Bali. In this episode, we talk about how he’s running his offseason build and how he’s working to bring up his upper back after his first bodybuilding season. We also get into his low-volume leg training, what eating 4,300 calories a day looks like, signs it’s time to end a building phase, digestion and fiber when calories are high, how to keep insulin sensitivity in check, and how he uses cardio in a build, in a diet, and on TRT. So if you’re in a building phase, or you’ve got a muscle group that just won’t grow, this episode is for you. Let’s talk about: 01:32 Moving Back From Bali and Starting From Zero 04:13 The Bali Gym and New Equipment 07:27 Salt Lake City’s Hidden Bodybuilding Gym Scene 09:28 Aaron’s Offseason Build and Training Split 10:45 The Men’s Physique Weight Cap and Why He’s Pulling Back on Legs 12:42 Three Sets of Quads a Week 14:13 Why Aaron Sticks to Structure and a Log Book 16:01 Calf Training and Getting Into the Stretch 19:58 Bringing Up His Upper Back and Dropping the Ego 25:38 You Never Stop Learning 27:51 Exercise Selection for Traps and Rhomboids 31:31 Eating 4,300 Calories a Day 33:36 Scale Weight vs. Training Performance 36:50 Signs It’s Time to End a Building Phase 39:17 Digestion, Food Quality, and Fiber When Calories Are High 45:04 Tracking Insulin Sensitivity With Blood Work 47:15 Carb Timing to Stay Insulin Sensitive 49:50 Cardio in a Build vs. a Diet 54:34 Cardio on TRT and Anabolics 57:33 Why Aaron Doesn’t Compete in Classic Physique 58:44 NFL Linemen, a 40-Day Fast, and Why Pros Aren’t Your Baseline 1:01:54 What’s Next and Where to Find Aaron Aaron Straker’s Links: Straker Nutrition Co. Coaching: https://strakernutritionco.com Follow Aaron on Instagram: https://www.instagram.com/aaron_straker/ Eat Train Prosper Podcast: https://www.buzzsprout.com/1556699 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

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 Training Pre-Workout Nutrition for Lifting Training First Thing in the Morning Training Later in the Day What to Eat and What to Limit Before You Train Why Something Small Beforehand Goes a Long Way How Pre-Workout Timing Affects Your Post-Workout Meal Pre-Workout Nutrition for Cardio How Body Fat and Stress Load Change Things Pre-Workout Nutrition in a Fat Loss Phase Fueling for Sports, Events, and Performance Summary and Final Thoughts Does 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

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 Cody Who Cody Works With and How Client Goals Change Why Coaches Need to Walk the Walk Bodybuilding, HYROX, and a Year-Long Back Injury The Self-Formation Framework Core Values, Standards, and Identity Shifts Self-Control, Self-Discipline, Self-Belief, and Self-Respect How to Figure Out Where a Client Is Why "Just Try Harder" Doesn't Work Finding Your Real Why Reviewing Your Game Tape The Language Audit: Why "Try" Isn't a Plan Accountability and Why It Matters More Than You Think Tough Love and Setting Expectations Early Putting a System to the Psychology of Coaching Cody's Hybrid Training and Nutrition Where 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

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 Growth Eating Too Few Calories and Dieting Too Long Being Inconsistent With Your Calorie and Macro Intake Why Calorie Distribution Throughout the Day Matters Not Eating Enough Protein Why More Protein Isn't Always Better Poor Protein Distribution How Many Meals Per Day? Poor Pre- and Post-Workout Nutrition Trying to Stay Too Lean Year-Round Being Afraid to See the Scale Go Up Why Scale Weight Gain Isn't Automatically Body Fat Not Eating Enough Carbs to Support Your Training 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

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 Often What Counts as Low, Moderate, and High Carb The Downsides of Staying Low Carb Year-Round Low Carb and Low Energy Availability: What the Research Shows Mistake 2: Thinking You Always Need to Be High Carb The Downsides of Staying High Carb Year-Round Mistake 3: Thinking Lifting 4x a Week Requires Massive Carbs Mistake 4: Not Considering What Determines Your Carb Needs Mistake 5: Not Prioritizing Carbs Around Workouts Mistake 6: Mistaking High-Carb, High-Fat Foods for Carbs Mistake 7: Thinking Carbs Are Bad Because Blood Glucose Rises Mistake 8: Cutting Carbs When Calories Need Adjusting Mistake 9: Keeping Carbs the Same All Year Why Women Should Periodize Carbs Final 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

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 Schedule Time-Efficient Training Techniques "Never Miss Two" and Building Momentum Over Motivation Brandon's Current Fat Loss Phase Can You Change Your Lower Intervention Point Over Time? Deficit Size and Lean Mass Changes Why Start a Recomp at Maintenance Fat Loss Focused vs. Building Focused Recomp Setting Realistic Recomp Expectations Using a Primer Phase Before a Recomp Why Lab Work Matters Before Pushing a Recomp Why Protein Is the Most Important Nutrition Lever How Much Protein for Body Recomp Adjusting Protein Based on Body Fat Levels Protein Distribution Carbohydrates for Body Recomp Carbohydrate Quality Fueling Around Training vs. the Rest of the Day Adjusting Carbs Based on Metabolic Health Using Calorie Cycling in a Recomp Practicing Maintenance During a Fat Loss Phase Dietary Fat and Testosterone Low-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/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

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: Introduction What Is Progressive Overload? Why the Body Resists Building Muscle Three Things That Matter for Building Muscle What 0 to 3 Reps in Reserve Looks Like Hard Training vs Heavy Training What the Research Says on Adding Reps vs Adding Weight Why I Prescribe Rep Ranges Building Reps Before Adding Weight What to Do If You Go Above the Rep Range What to Do If You Fall Below the Rep Range You Don't Need to Beat Your Numbers Every Session How Exercise Order + Context Affect Your Numbers Be Careful With Forcing Progressive Overload Final 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

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: Introduction Physiological Hunger vs Self-Inflicted Hunger Learning to Sit With Hunger What Drives Physiological Hunger + Energy Deficits How GLP1s Affect Hunger Lower Body Fat Levels and the Role of Leptin and Ghrelin High Energy Expenditure + Client Example Appetite Dysregulation at Higher Body Fat Levels What Is Self-Inflicted Hunger? Not Eating Enough Protein + How Much to Aim For Too Many Calorie-Dense, Low Satiety Foods Poor Sleep High Stress and an Overloaded Stress Bucket Poor Meal Timing and Saving Calories for Later Not Fueling in Line With Your Activity Meals That Lack Volume or Balance Eating Too Quickly, Stressed Environments, and Social Events Setting Up a Meal Template Final 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

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 Loss Redistributing Calories Without Changing the Weekly Deficit + Examples Protein-Sparing Modified Fast Days The Trade-Offs of More Aggressive Calorie Cycling Using Calorie Cycling to Change the Deficit Increasing the Deficit With Lower-Calorie Days Using Maintenance Days to Reduce the Deficit How I Typically Use Calorie Cycling With Clients When to Increase the Deficit When to Decrease the Deficit Choosing the Right Size Deficit How to Adjust Calorie Cycling Over Time Calorie Cycling During a Building Phase Using Higher-Calorie Days Around Training Where Calorie Cycling Can Go Wrong How to Set Up Higher and Lower Days Practical Building Phase Calorie Cycling Examples Adjusting Calories as a Building Phase Progresses The Reverse Refeed Why Use a Reverse Refeed? Who Should and Shouldn't Use a Reverse Refeed How a Reverse Refeed Can Be Misused How to Set Up a Reverse Refeed Levels of Reverse Refeed + Examples 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

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

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 Slow Training Each Muscle Group Only Once Per Week How to Increase Training Frequency Poor Training Frequency Distribution What to Do When Your Schedule Gets Busy Not Training Hard Enough How Close to Failure Should You Train? Poor Exercise Execution How Exercise Execution Changes Muscle Bias Spending Too Much Time in High Rep Ranges Poor Exercise Selection and Distribution When Compound Exercises Aren’t the Best Choice Changing Exercises and Programs Too Often Final 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

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 Loss Why Slashing Calories and Increasing Training Can Backfire What Counts as High Training Volume? Why Deficit Size Matters What to Do If You Want Faster Fat Loss Adjusting Total Calories to Match Training Why Carbohydrates Matter Carbs Around Training and Meal Timing Higher and Lower Calorie Days Managing Training Volume and Intensity Recovery and Overall Stress How Body Fat Levels Affect Your Flexibility Matching Fat Loss With Training Output Why You Need to Periodize Your Nutrition Final 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

In this episode, I explain why the scale doesn't always tell you everything that's happening with your body composition. Four different scenarios show how you can maintain, gain, or slowly lose weight while still making meaningful progress. I also discuss why muscle gain takes longer than fat loss and how that affects what you see on the scale. You'll also learn which other metrics give you a clearer picture of what's actually going on. This episode will help you better understand what your scale weight is actually telling you and why you shouldn't rely on it alone to judge your progress. Let’s talk about: Introduction and Why the Scale Doesn’t Tell You Everything What the Scale Actually Measures Why Muscle Gain Takes Longer Than Fat Loss Why Timeframe Matters BMI, FFMI, and Muscle-Building Potential Your Weight Stays About the Same The Scale Goes Up While You’re Losing Fat Slow Weight Loss Weight Goes Up While Body Fat Stays About the Same Recap of the Four Scenarios What the Scale Can and Can’t Tell You Other Metrics to Track Progress Final 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

In this episode, I break down why having a stable body weight doesn’t automatically mean you’re adequately fueling your body. I discuss who is most at risk of underfueling, some of the signs to look out for, and how staying too lean, high training output, and chronic dieting can contribute to the problem. I also cover what you can do to improve energy availability and better support your training, recovery, and overall health. This episode will help you understand why stable weight doesn’t always mean you’re eating enough and how to better support your training, recovery, and overall health. Let’s talk about: Introduction and Why Stable Weight Doesn’t Mean You’re Adequately Fueled Who Is Most at Risk of Underfueling? High Training Output and Low Energy Availability Staying Lean and Maintaining a Low Body Weight Being Afraid of Seeing the Scale Increase Spending Too Long Trying to Recomp Chronic Dieting and Repeated Fat Loss Phases Signs You May Be Underfueling Difficulty Building Muscle and Losing Fat Hormones, Thyroid Function, and Energy Availability Menstrual Cycle and Bone Health Why Scale Weight Fluctuations Matter What to Do If You’re Underfueling Carbohydrates, Training, and Recovery Periodizing Fat Loss Instead of Dieting Year Round Sleep, Stress, and Recovery Improving Micronutrient Intake Final 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

Welcome to the Mind Muscle Connection Podcast! Peptides are having a moment, promising to boost recovery, metabolism, body composition, and performance. In this episode, Dave Marsh and I break down what they actually are, the categories, and how to source them safely, along with what Dave has learned firsthand using them for recovery, body composition, and performance. We also get into MOTS-c, GLP-1s, nutrient partitioning, muscle growth, and where peptides fit into the bigger picture of health and longevity. If you've been curious about peptides, this episode covers what Dave has learned through research and personal experience, and where he thinks the space is headed. Let's talk about: Introduction and Guest Intro Dave's Shift in Mindset and Training Somatic Work and Nervous System Regulation Why High Performers Need More Stillness Boundaries and Managing Stress Stress Resilience and HRV What Are Peptides? The Different Categories of Peptides Peptide Sourcing and Safety Dave's Experience Using Peptides After Dengue MOTS-c and Mitochondrial Health Dave's Half Marathon Experiment Going From 1,200 to 4,500 Calories Retatrutide and Food Noise Why Peptides May Be So Powerful A Client's Chronic Fatigue Turned Out to Be Low Testosterone Peptides and Muscle Growth NAD, 5-Amino-1MQ, and Metabolic Health Biggest Takeaways on Peptides The Future of Peptide Research Final Thoughts and Where to Find Dave Follow Dave Marsh on Instagram: https://www.instagram.com/coachdavemarsh/ Follow Dave's website: https://coachdavemarsh.net/ 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

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 Workshop Can You Build Muscle in a Deficit? Resistance Training Is the Primary Driver A Calorie Deficit Reduces Muscle-Building Potential The Size of the Deficit Matters Trading Fat Loss for Muscle Growth Why Current Muscle Mass Matters When More Aggressive Fat Loss Makes Sense Why You Can't Stay in a Deficit Forever Why Body Fat Levels Matter Protein Still Matters Putting the Key Factors Together Individual Differences in Body Fat Levels Protein, Carbohydrates, and Training Performance TRT, HRT, and Building Muscle in a Deficit Final 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

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 Intro Steve's 14th Appearance on the Podcast How Much Volume Can You Actually Recover From? Walking Toward the Cliff Edge of Recoverable Volume Steve's Knee Issues and Managing Joint Stress Why Progressive Overload Can Become a Problem for Advanced Lifters Being More Patient With the Logbook How Steve Fuels Extremely High Training Volumes Sleep and Recovery for High-Volume Training How Steve Autoregulates His Training Why Too Much Volume Can Reduce Training Quality What Steve Learned From Training in Bali Inside the Natural Bodybuilding Summit The Benefits of Training With Other People Has Steve Changed His Views on Range of Motion? Muscle-Specific vs Exercise-Specific Range of Motion Using Lengthened Partials to Take Muscles Closer to Failure Why the Target Muscle Matters More Than the Movement Steve's Plans to Compete Again in 2027 Why Steve Will Use a Coach Again Where 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