PODCAST · health
The Mind Muscle Connection
by Jeff Hoehn
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!
Episodes
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How to Know When to End a Building Phase, Back Training & More w/ Aaron Straker | Ep. 786
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...
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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...
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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…
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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...
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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,...
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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...
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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…
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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...
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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...
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How, Why, When I Use Maintenance Calorie Days During Fat Loss For Clients | Ep 777
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…
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Muscle Growth Is a Slow Process and You're Making It Slower | Ep 776
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…
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How to Get The Most Out Of Your Training During Fat Loss | Ep 775
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...
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Four Scenarios Where The Scale Doesn't Tell You What's Going On | Ep 774
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…
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Weight stable doesn't automatically = adequately fueled | Ep 773
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...
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Exploring Peptides for Health, Recovery, and Performance with Dave Marsh | Ep 772
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...
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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…
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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...
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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…
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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...
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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…
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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...
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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…
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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…
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Why Women Are More Likely To Body Recomp with Brandon DaCruz | Ep 763
Welcome to the Mind Muscle Connection Podcast! Body recomposition is possible for everyone, but women are generally in a better position to pull it off than men. That doesn't mean it's simple, or that you should stay in a recomp phase forever. In this episode, Brandon Dacruz and I break down the...
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Benefits and Trade Offs Of Each Nutrition Phase | Ep 762
Welcome to the Mind Muscle Connection Podcast! Body recomposition is possible, but that doesn't mean you should stay in the same nutrition phase forever. Whether you're in a fat loss phase or a building phase, each has a purpose and each comes with trade-offs if you stay there too long. In this...
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Women Often Have a Larger Stress Response to Calorie Deficits | Ep 761
Welcome to the Mind Muscle Connection Podcast! Fat loss always comes down to being in a calorie deficit, but that doesn't mean everyone responds to dieting the same way. In this episode, I explain why women often have a larger stress response to calorie deficits and what that can look like during…
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The Three Biggest Factors That Determine Your Maintenance Calories | Ep 760
Welcome to the Mind Muscle Connection Podcast! Many people want to increase their maintenance calories, but only a few factors actually make a meaningful difference. In this episode, I break down what determines your maintenance calories and what actually influences how high they can get. Body...
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The Stress Bucket Explained: How Stress Affects Fat Loss, Muscle Gain And Health | Ep 759
Welcome to the Mind Muscle Connection Podcast. We all deal with stress, but most people underestimate how much it affects their progress in the gym and their overall health. In this episode, I explain my stress bucket analogy and how it can help you understand why progress can become harder when...
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15-10-5 Lifting Protocol, Resting Heart Rate, HRV, Muscle Growth and More with Bryan Boorstein | Ep 758
Welcome to the Mind Muscle Connection Podcast! In this episode, Bryan Boorstein is back on the podcast for another great conversation about training, recovery, cardio and hypertrophy. We discuss how Bryan uses recovery metrics like resting heart rate and HRV to monitor readiness and why long-term...
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What Determines How Lean You Can Get And Stay? | Ep 757
Welcome to the Mind Muscle Connection Podcast. Getting lean is about much more than willpower. In this episode, I go into what actually determines how lean you can get and what it really takes to maintain it. I look at how genetics, muscle mass, activity levels, nutrition, stress, sleep, and your...
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Workouts Beating You Up Or Not Building Muscle As You’d Like? | Ep 756
Welcome to the Mind Muscle Connection Podcast! If you leave the gym feeling beat up or you're not building muscle the way you expected, this episode is for you. Today, I break down some of the biggest progression mistakes I see and explain why training harder isn't always the answer. Sometimes…
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A Better Approach to Phases Outside of Fat Loss | Ep 755
Welcome to the Mind Muscle Connection Podcast In today’s episode, I break down a better way to run a building phase. A lot of people come out of fat loss and either stay too conservative with calories or keep pushing body weight up the entire time thinking that’s what they need to do to build...
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Why You Should Run a Fat Loss Diet Every So Often + How Long a Fat Loss Phase Should Be | Ep 754
Welcome to the Mind Muscle Connection Podcast! Most people think the only reason to get into a calorie deficit is to lose body fat, but there can be benefits beyond just getting leaner. In this episode, I break down five reasons why spending time in a fat loss phase every so often can be…
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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…
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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...
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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...
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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…
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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…
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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...
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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...
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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...
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Why Your Maintenance Calories Feel So Low | Ep 745
Welcome to the Mind Muscle Connection Podcast! A lot of people feel like the second they eat over 1500 calories, they instantly gain weight. In today’s episode, I break down why that feeling happens, why your metabolism probably isn’t broken, and why your maintenance calories may feel…
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Training In a Fat Loss Phase vs Outside Of It | Ep 744
Welcome to the Mind Muscle Connection Podcast! A lot of people think fat loss means doing more cardio, more volume, and harder workouts. But in today’s episode, I explain why that approach can actually hurt your recovery, performance, and long-term physique progress. I break down the difference...
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Does Cardio After Lifting Prevent Muscle Growth, Fat Loss Mistakes, 4 Week Training Cycles and More w. Brandon DaCruz | Ep 743
Welcome to the Mind Muscle Connection Podcast! In this episode, I sit down with Brandon to dive deep into some of the most debated topics in evidence-based training: deloads, program structure, muscle maintenance, and whether frequent exercise changes are actually helping or hurting your…
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Can You Lose Fat At Maintenance? | Ep 742
Welcome to the Mind Muscle Connection Podcast! A new study on body recomposition sparked a big conversation around maintenance calories, fat loss, and muscle gain. So in today’s episode, I break down what the study actually showed, where the conclusions may be getting overhyped, and why context...
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My Case For Periodizing Your Nutrition | EP 741
Welcome to the Mind Muscle Connection Podcast! A lot of people spend years trying to find the “perfect” calorie target and then stay there forever. The problem is your body adapts over time, and what works in one phase of the year may stop working in another. In this episode, I break down My Case...
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Body Comp 101: How to Actually Improve Body Composition | Ep 740
Welcome to the Mind Muscle Connection Podcast! In this episode, I sit down with coach Bruno Araujo Silva, a coach based in Belgium, to break down a real client case study and walk through Body Comp 101: How To Actually Improve Body Composition We also dive into why biofeedback matters more than...
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5 Most Common High Stress Load Avatars | Ep 739
Welcome to the Mind Muscle Connection Podcast! Most people are trying to do the right things, but they are applying them at the wrong time. So in this solo episode, I deep dive into the 5 Most Common High Stress Load Avatars I break down the most common high stress load avatars I see and how they...
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Hyrox Training, Zone 2 Cardio, Fats In a Deficit, Calorie Cycling, and more | Ep 738
Welcome to the Mind Muscle Connection Podcast! This episode is a Q&A episode where I go through a bunch of questions I’ve been getting from clients and listeners… Hyrox Training, Zone 2 Cardio, Fats in a Deficit, Calorie Cycling, and more I break down Hyrox and how it fits into your goals…
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Fat Loss Habits, Hunger, Optimal Body Fat Range and much more w/ Brandon DaCruz | Ep 737
Welcome to the Mind Muscle Connection Podcast! This episode is a collab episode with with Brandon DeCruz, and you can also find this one over on his podcast, Chasing Clarity. Brandon is a long-time coach with a full roster of clients, strong research background, and someone who stays deep in the...
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ABOUT THIS SHOW
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!
HOSTED BY
Jeff Hoehn
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Frequently Asked Questions
How many episodes does The Mind Muscle Connection have?
The Mind Muscle Connection currently has 794 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is The Mind Muscle Connection 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!
How often does The Mind Muscle Connection release new episodes?
The Mind Muscle Connection releases new episodes frequently with a large back catalog of 794 episodes. Check the episode list for recent publication dates.
Where can I listen to The Mind Muscle Connection?
You can listen to The Mind Muscle Connection on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts The Mind Muscle Connection?
The Mind Muscle Connection is created and hosted by Jeff Hoehn.
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