The Mind Muscle Connection
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!
Mon, April 28, 2025
Redefining Body Recomp + How To Know Which Approach Is Right For You | Ep 589
Welcome to the Mind Muscle Connection Podcast! In today’s episode, we’re diving into Redefining Body Recomp + How To Know Which Approach Is Right For You We’ll explore how you can reshape your body composition over time while prioritizing your health and performance. Plus, the importance of understanding your energy balance, and how to effectively manage the phases of weight gain and loss. If you've ever felt confused or overwhelmed by your body goals, this episode is a must listen! Let’s talk about: 00:47 Introduction 01:45 Body Recomp 09:12 Energy balance 15:15 Scale Weight trends 19:02 Rates of weight loss & Weight gain 26:33 Conclusion 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
Fri, April 25, 2025
Training Hard But Not Seeing Results? Here’s What No One’s Talking About | Ep 588
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I talk about Training Hard But Not Seeing Results? Here’s What No One’s Talking About. As we explore the nuances of stress, I explain how it impacts your body composition and health and why simply focusing on calories and exercise may not be enough to see the changes you want. I also discuss different types of stress and how they can stack up to create a challenging environment for achieving your goals. If you’re dealing with stress from work, life, or even your fitness routine — this episode is a must listen! Let’s talk about: 00:47 Introduction 00:56 Performance Recomp Method Program 03:08 Overall stress load 15:53 How to take stress off the body 18:43 Takeaways 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
Thu, April 24, 2025
Bonus Episode: Performance Recomp Method Program Launch
Bonus EP Audio Show Notes Welcome to the Mind Muscle Connection Podcast! In this special bonus episode, I'm thrilled to announce the opening of spots for the Performance Recomp Method—a high-touch, one-on-one coaching program designed to transform your body composition and elevate your performance. If you have been working hard at the gym but not seeing the results you want, wanting to build muscle, drop body fat, and optimize your health without feeling overwhelmed, this program is tailored for anyone looking to improve their workout performance, energy, and overall quality of life both in and out of the gym. Listen in to find out how you can be part of this transformative program! Let’s talk about: Introduction Performance Recomp Method Program Outcomes 5 Pillars Who this program is for 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
Wed, April 23, 2025
The Science of Sleep, Stress & Performance with Dr. Allison Brager | Ep 587
Welcome to the Mind Muscle Connection Podcast! In today’s episode, we have Dr Allison Brager to talk about The Science of Sleep, Stress & Performance. Dr Allison shares her research on sleep and behavior. We discuss the importance of sleep—how it influences both physical and cognitive performance—and explore practical tips for improving your sleep quality, especially in today’s fast-paced world. Tune in to discover how understanding all these can be a game-changer for your training and lifestyle. Let’s talk about: 00:47 Introduction to Dr Allison Brager 12:15 Recovery 18:56 Sleep 35:16 Circadian health 41:08 Stress 43:15 Nature VS Nurture research 44:06 Where to find Dr Allison 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
Mon, April 21, 2025
Reintroducing Myself: Coaching Philosophy, and the Truth About Eat Less, Train More | Ep 586
Welcome to the Mind Muscle Connection Podcast! Today, we’re taking a moment to Reintroducing Myself: Coaching, Philosophy and the Truth About Eat Less, Train More I share my background, my coaching philosophy, and what drives my passion for helping others achieve their body composition goals. Understanding where I come from and the principles I stand by can help you grasp the insights I share throughout the podcast! Plus, I discuss the common approach of “eat less, train more”. I know how overwhelming the fitness journey can be, and I want to share practical insights that can help you navigate it more effectively! Let’s talk about: Introduction About myself Fitness My philosophy Truth about eat less, train more 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 Body Recomp Checklist 2.0: HERE
Fri, April 18, 2025
Why You Can’t Hack Your Metabolism (But You Can Optimize It) | Ep 585
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I am talking about a topic that often feels confusing and overwhelming — Why You Can’t Hack Your Metabolism. I break down the misconceptions and realities of metabolism, discussing why it’s not broken and how you can optimize it including strategies for boosting your metabolic health without resorting to extreme measures or dieting nonsense. If you ever feel like your metabolism is either too slow or just not working with you, be sure to tune in! Let’s talk about: Introduction Metabolism How to optimize your metabolism 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 Body Recomp Checklist 2.0: HERE
Wed, April 16, 2025
Muscle, Maintenance, and Metabolism: Smarter Recomp Strategies with Philip Pape | Ep 584
Link to my episode on Philips pod: https://www.buzzsprout.com/1870546/episodes/16824060 Welcome to the Mind Muscle Connection Podcast! In this episode, I had the pleasure of bringing on Philip Pape, certified nutrition coach, high-performance physique engineer, and host of the Wits & Weights Podcast, for a collab conversation on all things body recomposition. This was part two of our collaboration—Philip interviewed me for his podcast about how maintenance can be a powerful tool for body recomposition (check that out too—linked in the show notes). For my show, I flipped the script and asked him about his approach to: How he defines body recomp (it’s more than just "lose fat, build muscle at the same time") When he uses small deficits vs. small surpluses with clients How he sets up fat loss phases without crashing biofeedback The benefits of "aggressive maintenance" and small surpluses for lean gains Why we need to stop obsessing over weight and body fat % and focus on what we’re actually building We also talked about who should be in a surplus (and who shouldn’t), how to monitor progress beyond the scale, and why low-carb/keto diets often underdeliver in muscle-building phases. Whether you’re a coach or someone trying to build muscle, lose fat, or both—this episode is packed with nuance, client experience, and practical takeaways. Where to find Philip: Podcast: https://podcast.witsandweights.com/ Instagram: https://www.instagram.com/witsandweights/ 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 Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
Mon, April 14, 2025
Fasted Cardio During a Reverse Diet, Splitting Up Workouts, Weight Training For Fat Loss | Ep 583
Welcome to the Mind Muscle Connection Podcast! In today’s Q&A session, I am diving into some common questions that many of you have been asking about body recomposition, exercise strategies, and how to stay on track with fitness goals. I break down what fasted cardio is and what it does during a reverse diet, splitting up workouts, and the role of weight training and its impact on weight loss. This episode is packed with insights to help you navigate common challenges and keep you motivated, so stay tuned! Let’s talk about: Introduction Fasted cardio during a reverse diet Splitting up workouts Elbow injury Weight training for fat loss Conclusion 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 Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
Fri, April 11, 2025
Why You Spend More Time Fat Loss Dieting Than You Need To | Ep 582
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I am diving into a topic that hits close to home for many of us — Why You Spend More Time Fat Loss Dieting Than You Need To. I’ll explore why so many of us get stuck in the fat loss mindset and share practical strategies to break free from it including the importance of structured calorie tracking, the impact of weekend habits, and how environmental factors can derail your progress and more! So if you find yourself in a seemingly never-ending cycle of restriction without seeing the results you want, this episode is for you! Let’s talk about: Introduction Why You Spend More Time Fat Loss Dieting Than You Need To How long should you be in a fat loss phase Coaching 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 Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
Wed, April 09, 2025
Ella Parungao (Scientific Snitch) Do You Really Need a Calorie Surplus to Build Muscle? | Ep 581
Welcome to the Mind Muscle Connection Podcast! In this episode, we’re joined by Ella Parungao, also known as the Scientific Snitch, to talk about Do You Really Need a Calorie Surplus to Build Muscle? Ella shares insightful perspectives on how surplus and maintenance calories work, the role of protein intake, and the common misconceptions about body weight fluctuations. Plus, the importance of focusing on how you feel in the gym and your overall progress rather than just numbers on the scale. Be sure to tune in and gain clarity on your body fitness goals! Let’s talk about: Introduction to Ella Parungao Muscle growth damage Ella’s training What is Maintenance Meal timing Common disagreement Body fat Surplus Deficit/Cutting Maintenance energy balance VS Surplus Final takeaways Where to find Ella 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 Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
Mon, April 07, 2025
AJ Brown Carnivore Diet Review, Are Your Maint Cals Too Low, NAD+ Supplementation | Ep 580
Welcome to the Mind Muscle Connection Podcast! In today’s episode, I am diving deep into AJ Brown Carnivore Diet Review, Are Your Maint Cals Too Low, NAD+ Supplementation. I break down the pros and cons of high-protein diets, examine the importance of including a variety of foods, and discuss how supplements like NAD+ fit into the bigger picture of health and performance. Also, if you've ever wondered if you're eating the right amount, or if your calories may be too low, I provide insights to help you better understand your unique needs. Don’t miss out on this episode! Let’s talk about: Introduction AJ Brown’s Carnivore Diet Maintenance calories NAD+ Supplementation 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 Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
Fri, April 04, 2025
Smarter Building Phases: Leaner Gains, Better Results | Ep 579
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I talk about Smarter Building Phases: Leaner Gains, Better Results! I’ll be sharing my strategies highlighting the key differences between my old mindset and my new perspective on how to effectively support muscle growth while maintaining a healthy body composition. Plus, the two states of our bodies and how understanding this cycle can help you make more informed decisions in your fitness journey. So if you’ve ever felt overwhelmed by the pressure to constantly gain weight or worried about not seeing progress, this episode is a must listen! Let’s talk about: Introduction Old approach to building phases New approach Concerns in building phases Final 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 Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
Wed, April 02, 2025
GLP-1 Receptor Agonists Explained: A Deep Dive with Calvin Scheller | Ep 578
Welcome to the Mind Muscle Connection Podcast! In this episode, I’m excited to welcome back coach and bioengineering graduate Calvin Scheller to deep dive into the science of GLP-1, appetite regulation, and what really happens when using popular medications like Ozempic and Wegovy. Calvin brings his deep academic background and real-world coaching experience to explore the mechanisms behind GLP-1, the truth behind muscle loss while using these meds, and how to use them responsibly without compromising long-term health. If you’ve been curious about GLP-1 or are coaching clients who are, this episode is packed with science, strategy, and nuance you won’t want to miss. Let’s talk about: 00:45 Introduction 3:22 Training Split & Recovery Strategies 10:25 Nutrition 13:11 What is GLP-1 25:46 Types of GLP-1 26:46 Muscle Loss & GLP-1 29:21 Preserving Muscle during medication 43:24 Gut Health 53:17 GLP-1 Benefits 58:59 Where to find Calvin Scheller Calvin Scheller’s Instagram: https://www.instagram.com/calvin_scheller/ 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 Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
Mon, March 31, 2025
20-25k Steps, Do I Need Cardio? Creatine Pros and Cons, EAAs | Ep 577
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: If I’m in maintenance and hitting 20 to 25k steps a day, is cardio still needed? Pros and Cons of Creatine for Health and Wellness When are EAAs Beneficial? 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 Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
Fri, March 28, 2025
Women Have a Higher Stress Response To Dieting (Men vs Women Fat Loss Differences) | Ep 576
Welcome to the Mind Muscle Connection Podcast! Today’s solo episode, I talk about How women have a higher stress response to dieting (men vs women fat loss differences)! I discuss what that heightened stress response means for your dieting approach, why it’s essential to be strategic rather than just cutting calories and how hormonal differences impact women’s experiences with fat loss. If you’re curious about some key differences between Women and Men, this episode is a must listen! Let’s talk about: Introduction Women have a higher stress response to dieting Men vs Women 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 Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
Wed, March 26, 2025
How To Get The Most Out Of Your Building Phase (Replay From On The Fit To Transform Podcast)| Ep 575
Welcome to the Mind Muscle Connection Podcast! In this episode, I’m excited to join the Fit to Transform podcast for a deep dive into How to get the most out of your building phase! If you've ever wondered whether you really need to be in a calorie surplus to build muscle — or if you feel stuck in a dieting cycle without seeing the results you want, this conversation is for you. We discuss key topics such as effective training, the vital role of sleep in recovery, and how to improve your nutrition quality. Plus, practical tips on how to assess your readiness for a surplus and what foundational elements you should focus on first and so much more! This is such a great conversation full of insights so be sure to tune in! Let’s talk about: The Fit to Transform Podcast Jeff Hoehn Muscle gaining phase Surplus Training Sleep Diet & Nutrition Body fat levels Best candidate to go into surplus Coaching Final takeaways Where to find Jeff Fit to Transform Podcast: HERE 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 Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
Mon, March 24, 2025
Losing The Last Bit Of Body Fat, Creatine Or Whey Protein, Time Of Day To Workout | Ep 574
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Creatine or Whey Protein in a Fat Loss Phase? What’s the best time to work out? Is there a Magic Trick to getting the last bit of fat off body, off my abs? 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 Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
Fri, March 21, 2025
Struggling to Build Muscle But Scared of Weight Gain? Don’t Make This Mistake | Ep 573
Welcome to the Mind Muscle Connection Podcast! In this solo episode, we’re diving into a relatable challenge many of us face - Struggling to build muscle but scared of weight gain? Don’t make this mistake. I share the journey of one of my clients, Greg, who found himself caught in this exact predicament. I talk about the delicate balance between gaining muscle and managing body fat, how our daily stresses impact our fitness goals, and why sometimes less really isn’t more when it comes to calorie intake. If you’re someone who feels frustrated despite your hard work in the gym, this conversation could provide the insights you need! Let’s talk about: Introduction Client case study Lifestyle & Body recomp Optimizing training 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
Wed, March 19, 2025
How to Train Smarter, Avoid Injury, and Maintain Muscle in a Deficit with Kyle Baxter | Ep 572
Welcome to the Mind Muscle Connection Podcast! In this episode, I’m excited to welcome physiotherapist and fitness expert Kyle Baxter to deep dive into how to train smarter, avoid injury, and maintain muscle in a deficit. Kyle brings his extensive background to share valuable insights on how to preserve your hard-earned muscle even when cutting calories. Plus, strategies for training smarter and avoiding injuries. This episode is packed with practical tips that you can start applying right away so be sure to tune in! Let’s talk about: 00:25 Introduction to Kyle Baxter 05:42 Physiotherapy 14:24 Mobility and how to train smarter 25:50 Injury 30:12 Breathing 37:38 How to maintain muscle in a deficit 51:31 Where to find Kyle Baxter Kyle Baxter’s Instagram - https://www.instagram.com/coachbaxter/?hl=en 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
Mon, March 17, 2025
Finding Your Fat Loss Cals/Macros, How Many Phases For a Recomp, Body Fat Readers | Ep 571
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: 1:01 – How many number of phases of builds, cuts, and maintenance does it generally take for recomp? 5:20 – How do you determine your daily caloric intake and macros with the goal of fat loss? 14:44 – Should I take my body fat percentage? 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
Fri, March 14, 2025
Strategies To Get Into a Calorie Deficit | Ep 570
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I talk about a topic that many of us grapple with - Strategies to get into a calorie deficit. I break down the fundamentals of fat loss, including the important concept of energy balance — calories in. I discuss how factors like resting metabolic rate, non-exercise activity, and thermic effect of food all come into play. With this foundation, you’ll learn why some common diets work while others may not, and what strategies you can adopt based on your lifestyle and preferences. Be sure to tune in! Let’s talk about: Introduction Fat loss Energy balance Calories in Energy Deficit Exercise & nutrition Strategies to get into a calorie deficit Aggressive dieting Why certain diets work 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
Wed, March 12, 2025
Dr. Nathan Jenkins- Crossfit, Magnesium, and Metabolic Health | Ep 569
Welcome to the Mind Muscle Connection Podcast! In today’s episode, a seasoned expert in exercise physiology and a fellow new dad to talk about Crossfit, Magnesium and Metabolic Health. Dr. Nathan takes us on a deep dive into the crucial role of magnesium in our bodies, common nutrient deficiencies and how addressing them can significantly enhance your fitness and recovery — including the importance of metabolic health. Tune in for a very informative and insightful episode! Let’s talk about: 00:25 Introduction to Dr. Nathan Jenkins 07:20 Dr. Nathan’s Background 17:59 Magnesium 25:46 Metabolic Health 34:38 Crossfit 48:39 Where to find Dr. Nathan Dr. Nathan on Instagram - https://www.instagram.com/drnathanjenkins/ 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
Mon, March 10, 2025
Aggressive Dieting (3 Things You Need), How Long & Often To Fat Loss Diet, Refeed Days | Ep 568
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: How long and how many times a year should you do a fat loss diet cut? What to Consider as Maintenance Range Pounds Wise? Thoughts on Aggressive Dieting for Women in General? When and Why Refeeds are Helpful in a Fat Loss Phase? 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
Fri, March 07, 2025
What's More Important For Body Comp and Health? Nutrition Or Exercise | Ep 567
Welcome to the Mind Muscle Connection Podcast! In this solo episode, we're tackling a topic that often sparks debate: What’s more important for changing your body composition and improving overall health: nutrition or exercise? We’ll break down exactly what we mean by body composition, focusing on adding muscle and losing body fat, while also touching on the broader aspects of health including recent studies that reveal how both nutrition and exercise are important, but for different reasons. This is an informative episode, so you’ll learn how to optimize your efforts and feel your best — be sure to tune in! Let’s talk about: 00:25 Introduction 00:39 Body composition 00:51 Improving health 01:00 Training or Nutrition 01:16 How both are equally important 02:14 Supporting studies 06:29 Training and exercise 10:04 Nutrition 15:39 Final takeaways 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
Wed, March 05, 2025
The 5 Pillars to the Healthy Life You Want (Guest Appearance On The MFC Approach Podcast) | Ep 566
Welcome to the Mind Muscle Connection Podcast! In today’s episode, I am sharing my guest appearance episode on the The MFC Approach Podcast where we talked about The 5 Pillars to the Healthy Life You Want! If you’re feeling overwhelmed with conflicting health advice, we’ll break down the five key areas that can support your wellness journey. From understanding the role of nutrition to the importance of exercise, sleep, mindset, and stress management, we’ll provide practical insights and relatable tips you can implement right away. This is a very insightful episode so be sure to tune in! Let’s talk about: 00:25 Guest appearance on MFC Approach Podcast 01:28 Coaching 09:02 Health-first approach 09:51 5 Pillars to the Healthy Life You Want - #1 Exercise 12:42 #2 Strategic Nutrition 20:06 #3 Sleep & Circadian rhythm 26:12 #4 Stress 30:11 #5 Mindset 35:37 Training with Jeff The MFC Approach Podcast - https://open.spotify.com/show/20SU8DjT9ONy0oQjvWbx57 Follow me on Instagram for more information and education: jeffhoehn_ FREE 30 Min Strategy Call: HERE Body Recomp Masterclass: HERE Nutrition Periodization Masterclass: HERE Body Recomp Checklist 2.0: HERE How You Can Work With Me?: HERE Coaching application: HERE
Mon, March 03, 2025
Cons Of Only Taking Protein Powder, Lower Resting Heart Rate in Deficit, Top 3 Sleep Habits | Ep 565
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: What are the advantages/disadvantages of using mostly protein powders to hit your target? Lower Resting Heart Rate during a Deficit Top 3 Sleep Habits when Struggling to Sleep 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
Fri, February 28, 2025
How To Maintain Performance In A Cut To Build/Maintain Muscle | Ep 564
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I dive into how to maintain or even build muscle while losing fat! I cover why training performance matters during fat loss and share practical tips on balancing macros, meal timing, and hydration for the best results. Whether you’re refining your routine or just beginning, this episode is packed with tips to help you see real results! Let’s talk about: Introduction Weight Loss vs Body Composition Pushing Training in a Calorie Deficit Meal Timing Balancing Macros Supplementation Hydration Refeed Days Quality Sleep Final Thoughts 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
Wed, February 26, 2025
Jeremiah Bair - High Energy Flux, Losing Fat At Higher Body Fat Levels, TRT, and more | Ep 563
Welcome to the Mind Muscle Connection Podcast! In today’s episode, we welcome back Jeremiah Bair to talk about High Energy Flux, Losing Fat At Higher Body Fat Levels, TRT, and more! We’ll hear about what Jeremiah Bair has been up to lately, his experiences with TRT, and how his coaching methods have shifted over the years. Plus, insights on aggressive dieting and how to optimize fat loss. If you're serious about building muscle and getting stronger, this episode is a must listen to! Let’s talk about: 00:25 Introduction 4:29 PEC and LAT Training 7:52 Training Methods 10:11 High Energy Flux 10:47 Fat Loss & Body Recomposition 16:16 Strength training vs. cardio 33:23 Experience with TRT 53:23 Where to find Jeremiah Jeremiah’s Instagram: @jeremiahbair Jeremiah’s Coaching Page: @elevatedcoachingsystems 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
Mon, February 24, 2025
Are Maintenance Phases Necessary, Hit Protein Or Cal, Busy Time What To Focus On | Ep 562
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Should I hit my Calories and be low on Protein or should I hit my Protein and go over Calories? Are Maintenance Phases Mandatory? Traveling/Going Through Changes: What Things to Focus on During This Time 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
Fri, February 21, 2025
Achieve Body Recomposition (Guest Appearance on the Stronger Dads Collective Podcast) | Ep 561
Welcome to the Mind Muscle Connection Podcast! In today's episode, I’m excited to share a special appearance I made on the Stronger Dads Collective podcast, hosted by Hayden Prichard. In this episode, we delve into How to achieve body recomposition. We discuss the real challenges that come with balancing fatherhood and the desire to maintain a healthy lifestyle. I also share insights on the fundamentals of improving body composition including my coaching process. Join me for an authentic conversation filled with relatable experiences and takeaways! Let’s talk about: Introduction Guest appearance on the Stronger Dads Collective Podcast Fatherhood and impact on training Jeff’s background Transitioning to personal & online training Coaching process How to achieve body recomp Nutrition Jeff’s advice to new dads Jeff’s most helpful habit Jeff’s book & podcast recommendations Where to find Jeff Stronger Dads Collective Podcast: HERE 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
Wed, February 19, 2025
Jordan Lips & Bryan Boorstein - Volume Changes Over The Lifting Career | Ep 560
Welcome to the Mind Muscle Connection Podcast! In today’s episode, we welcome back Jordan Lips and Bryan Boorstein to talk about Volume changes over the lifting career! We’ll hear about what Jordan and Brian have been up to lately, some big fitness goals and some real-life setbacks. Plus, insights into low volume training strategies that can still yield significant results. If you're serious about building muscle and getting stronger, this episode is a must listen! Let’s talk about: 00:25 Introduction 00:57 Jordan Lips 12:03 Bryan Boorstein 14:10 Deficit & Bryan’s injury 15:26 2025 Goals 21:11 Volume changes 49:33 Where to find Jordan & Bryan Bryan’s Instagram: @bryanboorstein Jordan’s Instagram: @jordanlipsfitness 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
Mon, February 17, 2025
Minimize Joint Stress, Excess Protein Slows Weight Loss, What Can Impact Performance? | Ep 559
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Tips on Minimizing Joint Stress If I Overeat Protein while Managing Calories, will that slow Weight Loss? Why Your Performance May Decrease in your Training Sessions 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
Fri, February 14, 2025
My Favorite 3 and 4 Day Training Splits For Muscle Growth | Ep 558
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I share about my favorite 3 and 4 day training splits for muscle growth! I discussed my structured templates that I use for 99% of my clients and breaking down how to tailor them to fit your goals. Including my muscle building checklist to ensure you’re maximizing your workouts while also prioritizing recovery and nutrition. So whether you’re looking to fine-tune your current routine or just starting out, this episode is a must-listen! Let’s talk about: Introduction Why 3 or 4-day training 3 or 4-day training template Muscle building program checklist 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
Wed, February 12, 2025
Dave Marsh- How To Achieve Peak Health and Performance | Ep 557
Welcome to the Mind Muscle Connection Podcast! In today’s episode we have Dave Marsh to deep dive into How to achieve peak health and performance. We discussed important topics like recognizing common injuries, understanding the health metrics that matter, and creating a workout plan that prioritizes your overall well-being. This conversation is packed with insights that can help you move forward and see progress in your body goals, so be sure to tune in! Let’s talk about: Introduction to the topic All about Dave Marsh Common Injuries and Assessments 3 phases of training Functional hypertrophy Markers to work on Cardio Measuring health metrics How to achieve peak health and performance Dave’s training Nutrition Where to find Dave Dave’s Instagram: @coachdavemarsh 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
Mon, February 10, 2025
Is 3 Weeks Enough for Weight Loss?, Regain Muscle After Cut, Slower Weight Loss Near Goal | Ep 556
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Is 3 Week Enough Time to see Weight Loss? Regaining Muscle after a Cut Slower Weight Loss when Closer to Goal Weight 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
Fri, February 07, 2025
My 2024 Fitness/Health and Life Lessons, and 2025 Health/Fitness Outlook and Goals| Ep 555
Welcome to the Mind Muscle Connection Podcast! In this solo episode, we’re doing something a bit different as I share My 2024 Fitness /Health and Life lessons, and 2025 Health/Fitness Outlook and Goals! We’ll dive into some key takeaways from last year, the life lessons and towards the end, I lay out my vision and goals for 2025. I reflect on the growth and changes that have shaped my journey, while also providing actionable insights to help you achieve your own health and fitness aspirations in the new year. Be sure to tune in! Let’s talk about: Introduction 2024 Takeaways 2024 Review Life Lessons Fitness outlook and goals for 2025 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
Wed, February 05, 2025
Bryan Boorstein- Movement, Mobility, Power Training, My Program Overview and more | Ep 554
Welcome to the Mind Muscle Connection Podcast! In today’s episode, we have Brian Boorstein once again to talk about Movement, Mobility, Power Training, My program overview and more! We catch up on Brian’s recent journey with a low back injury, training and cardio, his recovery process and how it has shifted his perspective on fitness. Also, we dive deep into my training program overview, breaking down my new three-day training split that balances weight lifting and cardiovascular work. Don’t miss out on this insightful episode! Let’s talk about: 00:25 Introduction 01:21 Updates on Bryan Boorstein 10:17 Recovery process 18:35 Power-based training 26:23 Weight training 30:53 Hydration 31:21 Cardio & Progression 38:27 My program overview 01:07:44 Where to find Bryan Bryan’s Instagram: https://www.instagram.com/bryanboorstein/?hl=en 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
Mon, February 03, 2025
Slowly Increase Or Go Straight To Maint Cals After a Cut, Zone 2, Calorie Adjustments For Changes In Activity | Ep 553
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Is it Better to go to Maintenance Cals or Slowly Work Your Way Up? What do I do for Zone 2 Cardio? Calorie Adjustments for Changes in Activity 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
Fri, January 31, 2025
Struggling To Lose Fat In Your Midsection? Here Is Why And What To Do | Ep 552
Welcome to the Mind Muscle Connection Podcast! In today's episode, we're talking about - Struggling to lose fat in your midsection? Here is why and what to do! We discuss the reasons why this can be so challenging, even when you're doing everything "right" with your diet and workouts. Including the common misconceptions about body fat and muscle, the importance of overall nutrition quality, and how factors like sleep and stress can significantly impact your results. So if you're feeling frustrated with your progress or just looking for a fresh perspective, this episode is for you! Let’s talk about: Why you’re struggling to lose fat in your midsection Overall body fat percentage Nutrition and Diet Quality Poor sleep/circadian rhythm hygiene Stress Low activity Poorly managed training stressors Poor digestion Age Body recomp 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
Wed, January 29, 2025
Steve Hall - Deciding How Lean To Get (Review of 2024 Comp Prep) | Ep 551
Welcome to the Mind Muscle Connection Podcast! In this episode, I’m joined once again by Steve Hall, a familiar face and an inspiring figure in the bodybuilding world to talk about Deciding How Lean To Get (Review of 2024 Comp Prep). We explore the nuances of training and nutrition strategies, including what it really means to find the right balance between conditioning and muscle fullness. Steve also shares his insights on the idea of "novelty" in training, personal challenges he's faced during prep, and the importance of having a solid coaching relationship. Don’t miss out on this episode that’s packed with practical advice and insights! Let’s talk about: 00:25 Introduction 00:51 Steve Hall 05:42 Update on Steve’s prep 31:32 Deciding How Lean To Get 49:42 What phase to go after 56:26 Intermittent fasting 58:28 Off season 01:06:03 Deficits 01:10:36 Steve’s podcast 01:12:29 Where to find Steve Revive Stronger website - https://revivestronger.com/ Revive Stronger podcast - https://revivestronger.com/podcast/ 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
Mon, January 27, 2025
Q&A- Ways To Track Food Besides Calories, 3 Weeks On 1 Week Off Diet Approach, Plateaued Due To Eating Too Little | Ep 550
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: 00:35 – Plateaued Due To Low Calories/Eating Too Little? 12:40 – Three Weeks On, 1 Week Off Diet Approach 18:43 – Other Ways To Track Nutrition Besides Calorie Tracking 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
Fri, January 24, 2025
Why Body Composition Impacts How You Feel and the Results You Get | Ep 549
Welcome to the Mind Muscle Connection Podcast! In this solo episode, we’re diving deep into Why body composition impacts how you feel and the results you get. I discuss the real reasons why body composition matters more than the number on the scale. Plus, the health benefits of building muscle, the impact of excess body fat, and why focusing on how your body feels and functions can lead to sustainable progress. You’ll walk away with practical insights so don’t miss out on this episode! Let’s talk about: Introduction Why body composition is key Body fat Optimizing body composition Body fat numbers Common mistakes 5 pillars of body recomp Body Recomp Blueprint Takeaways 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
Wed, January 22, 2025
Laura Savino - Everything You Need To Know About Scale Weight | Ep 548
Welcome to the Mind Muscle Connection Podcast! In today’s episode, we have Laura Savino with us to talk about Everything you need to know about scale weight (how to analyze the data, when and how to take, etc.)! If you’ve ever felt anxious about stepping on the scale or questioned the best way to use it as a tool for progress — we break down the benefits and drawbacks of daily weigh-ins, how to effectively track your trends, and how to keep your mindset in check. This episode offers valuable insights that you can apply to your own experience, including practical tips when it comes to your relationship with the scale. So be sure to tune in! Let’s talk about: Introduction Laura Savino Daily weigh ins Inflammation and high stress Menopausal How to analyze the data Fat Loss Bulking Stress during fat loss Scale weight Where to find Laura Laura Savino’s Instagram: @laurajustinesavino 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
Mon, January 20, 2025
TEF and Protein, Too Advanced For Body Recomp, Same Exercises For Years On Joints | Ep 547
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Same Exercises for Years: How Does this Affect the Joints? 290 Grams of Protein to 220 Grams of Protein a Day: Impact on TDEE Are you too Advanced for Body Recomp? 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
Fri, January 17, 2025
Unlocking the 5 Pillars of Body Recomp: Your Blueprint to Health, Fat Loss, & Muscle Growth | Ep 546
Welcome to the Mind Muscle Connection Podcast! In today’s solo episode, I dive into the 5 pillars of Body recomp: Your Blueprint to health, fat loss and muscle growth! I’ll walk you through not only the five key pillars of body recomp, but also the benefits of misconception. You’ll learn how each of these elements interconnects and why neglecting even one of them can hold you back from achieving your goals. Be sure to tune in! Let’s talk about: Introduction Body recomp Benefits of body composition Misconceptions 5 pillars #1 Training #2 Nutrition #3 Movement Outside of the Gym #4 Lifestyle Factors #5 Mindset Body recomp blueprint program 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
Wed, January 15, 2025
Dr. Eric Helms- Varying Rep Ranges and Things That Can Impact Volume For Muscle Growth | Ep 545
Welcome to the Mind Muscle Connection Podcast! In today’s episode, we welcome back Dr. Eric Helms to talk about Varying Rep Ranges and Things that can Impact Volume for Muscle Growth. Dr. Eric dives deep into his specialized training techniques, strategies for managing volume, and the impact of different rep ranges. Also, he offers practical advice that you can apply to your own routine. Don’t miss out on this episode where you’ll find valuable insights that resonate with your bodybuilding goals! Let’s talk about: Introduction Updates on Dr. Eric Helms Long muscle length training Exercise selection Volume for muscle grow Rep ranges Dr. Eric’s research Where to find Dr. Eric Mass Research Review on Instagram - https://www.instagram.com/massresearchreview/ 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
Mon, January 13, 2025
2-3 Week Fasts, New Alcohol Warnings, Cheat Days/Meals | Ep 544
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Thoughts About 2-3 Weeks Extended Fasts Thoughts on New Alcohol/Cancer Links and Warnings Thoughts on Cheat Meals/Cheat Days 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
Fri, January 10, 2025
High Or Low Carbs? It Depends | Ep 543
Welcome to the Mind Muscle Connection Podcast! In this solo episode, join me as I dive into the ever-debated topic of carbohydrates: High or Low Carbs? As we kick off the new year, many of you might be setting weight loss goals and wondering how to adjust your carb intake to meet them. We'll tackle the misconceptions surrounding low-carb diets, clarify that “low carb” doesn’t mean “no carb” or keto, and discuss the importance of quality food choices — including the three factors that dictate your carbohydrate needs and how to approach your carb intake. Don’t miss out on this episode! Let’s talk about: Introduction Higher or Lower carbs 3 Key factors #1 Activity levels #2 Calorie amount #3 Body fat levels Metabolic Flexibility Hormonal balance Additional factor How to determine carbs intake Final takeaways 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
Wed, January 08, 2025
Hayden Pritchard - Strength Vs. Muscle Growth | Ep 542
Welcome to the Mind Muscle Connection Podcast! In today’s episode, we have Dr. Hayden Pritchard join us to talk about Strength VS Muscle growth. Dr. Hayden dives into the differences between training for strength versus hypertrophy, the importance of mastering technique, and effective strategies to manage fatigue. Plus, how his perspective has shifted regarding training, recovery, and overall health. This is a very informative episode with practical tips — so be sure to tune in! Let’s talk about: Introduction to Dr. Hayden Pritchard Dr. Hayden’s background Frequencies in powerlifting Hypertrophy and strength Fatigue Strength Dr. Hayden’s perspective on strength training Overlaps Strength training programs Where to find Dr. Hayden Dr. Hayden’s Instagram: @hjpmethod 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
Mon, January 06, 2025
Aggressive Fat Loss Dieting, Implementing Refeeds, Cant Progress To Next Weight In Workout | Ep 541
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Best Way to Implement Strategic Refeed Days in a Deficit Aggressive Fat Loss Dieting What do you do if you can’t progress onto the next weight? 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
Fri, January 03, 2025
How To Successfully Lose Weight In 2025 | Ep 540
Welcome to the Mind Muscle Connection Podcast! As we step into a new year, many of us are thinking about weight loss and how to approach it in a sustainable way. In this episode, we're diving into realistic strategies that can help you effectively lose weight without the frustration of crash diets or extreme measures. We’ll also cover the significance of taking breaks during your weight loss journey and how to focus on other important aspects of your life, like sleep and stress management. You’ll walk away with a game plan for 2025 that goes beyond just the scale and considers your overall well-being — so be sure to tune in! Let’s talk about: Introduction Don’t Crash diet Balanced macros Break weight loss into chunks Resistance training Don’t just rely on exercise for fat loss Sleep, environment, and overall lifestyle Having a game plan after your diet Don’t try to fat loss diet the entire year Pay attention to how we feel in our bio feedback Body recomp approach Track more things besides your scale weight Final takeaways 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
Wed, January 01, 2025
Dr. Mike T Nelson - How To Support Cognitive Function, Physiologic Flexibility, and more | Ep 539
Welcome to the Mind Muscle Connection Podcast! In this episode, we’re thrilled to welcome back Dr. Mike T. Nelson for his third visit to discuss how to support cognitive function, physiological flexibility, and more! We dive into practical steps you can take to enhance your daily movement, break free from sedentary habits, and integrate more physical activity into your life—leading to significant improvements in both body composition and mental clarity. Plus, Dr. Mike shares valuable tips on supporting cognitive function, the importance of recovery, and the concept of metabolic versus physiological flexibility. This episode is packed with actionable advice, so be sure to tune in! Let’s talk about: Introduction Update on Dr. Mike T. Nelson Walking and daily movement Exercise energy expenditure Cognitive function Physiologic flexibility vs. Metabolic flexibility Body temperature Where to find Dr. Mike Dr. Mike’s Newslettter: HERE 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
Mon, December 30, 2024
Reverse Dieting While Minimizing Fat Gain, How Often To Change Training Cycles, Macro Cycling vs Calorie Cycling | Ep 538
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: How often would you say we should go into a different phase of our training? Reverse Dieting While Minimizing Fat Gain Is there a difference in rate of fat loss doing carbs/fat cycling versus calorie cycling? 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
Fri, December 27, 2024
Luke Leaman - Losing Fat At Different Body Fat Levels | Ep 537
Welcome to the Mind Muscle Connection Podcast! We have another engaging episode with our guest Luke Lehman to talk about Losing fat at different body fat levels. Luke breaks down the science and shares his honest perspective, helping you understand the balance between fat loss and muscle gain. He also addresses the often-misunderstood role of cardio in a fitness regimen and how to incorporate it effectively based on your individual needs and goals! You’ll hear practical tips, strategies and more — so be sure to tune in! Let’s talk about: Introduction Updates on Luke Leaman Training and nutrition Body fat levels Do you need cardio to lose weight? Cardio and building muscle Luke’s cardio Aerobic Muscles Sleep Body fat percentage Where to find Luke Where to find Luke Lehman: @musclenerds_education Website: HERE 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
Mon, December 23, 2024
How To Come Out Of The Holiday Season Feeling Good (Without Dieting) | Ep 536
Welcome to the Mind Muscle Connection podcast! Today I will be talking about five tips so you can get out post-Christmas feeling good. I also have other bonus items you may consider doing during the holidays so that you continue feeling your best as we go into the New Year! Topics: Introduction Keep lifting weights Do cardio and stay active Stay hydrated Prioritize sleep Fill your body with nutrient-dense foods Bonus #1: Do some form of stress management during this time Bonus #2: Moderate alcohol intake Conclusion 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
Fri, December 20, 2024
Episode 535: Why Maintaining Your Lowest Weight Might Be Holding You Back
Welcome to the Mind Muscle Connection Podcast! In this solo episode of the Mind Muscle Connection podcast, I dive deep into the common fears surrounding scale fluctuations, especially during the festive period when indulgences are everywhere. I share practical strategies for staying active, getting enough protein, and maintaining a balanced nutrition base, all while keeping your mental well-being in check. If you’re feeling anxious about weight gain this holiday season, this is a must listen! Let’s talk about: Introduction to the topic Maintaining Goal weight Ways to manage weight Scale weight Holiday tips 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
Wed, December 18, 2024
Episode 534: Dan Feldman - Dietary Fats, Calorie Balance 101 (Myths and Misconceptions), and more
Welcome to the Mind Muscle Connection Podcast! In today’s episode, we have Dan Feldman to talk about Dietary Fats, Calorie Balance 101 (Myths and Misconceptions) and more! We dive into the intricacies of calorie balance, BMI, and how a few common pitfalls might be holding you back from your goals! Plus, he shares practical tips and strategies for more accurate tracking and healthy eating habits. You’ll find valuable takeaways in this episode, so be sure to tune in! Let’s talk about: Introduction Updates on Dan Feldman Research GLP-1 Calorie Balance Building muscle Tracking & measurements BMI Fats Where to find Dan Dan Feldman’s Instagram: @powerlifterdietitian 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
Mon, December 16, 2024
Episode 533: Q&A- Creatine For Women, Training During Fat Loss, 4-Day Training Split Ideas
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: 00:37 – Are there any side effects to women taking creatine? 10:58 – Do we need to lift during fat loss dieting? Do we keep the same weight or try to still progressively overload? 16:54 – Best split for four times training with only one lower day 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
Fri, December 13, 2024
Episode 532: Struggle With Winter Blues? How To Protect Your Mental and Physical Health This Season
Welcome to the Mind Muscle Connection Podcast! In this solo episode, we're tackling the challenges of winter head-on. We'll be discussing practical tips and strategies for managing your mood, staying active, and getting a good night's sleep - all while dealing with the lack of sunlight and shorter days. So if you're feeling like you're stuck in a rut this winter, or just need some advice on how to make it through the next few months, then this episode is for you! Let’s talk about: Introduction Vitamin D Supplementation Go outside if possible Stay Active and Continue to Lift Circadian Rhythm and Sleep Hygiene Moderate Alcohol Intake Avoid Crash Diets Conclusion 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
Wed, December 11, 2024
Episode 531: Laura Savino - Do You Need A Calorie Surplus?
Welcome to the Mind Muscle Connection Podcast! In this episode, we have the pleasure of chatting with Laura Savino, who joins us for the third time to dive deep into Calorie Surplus! Laura and I discuss the nuances of calorie surplus, addressing common misconceptions and shedding light on why it’s essential for muscle growth. We’ll also explore the importance of being mindful about food quality, how to navigate the challenges of scale fluctuations, and why some people struggle with consistency in their diets. You won’t want to miss this episode! Let’s talk about: Introduction Update on Laura Savino Calorie surplus Water weight fluctuations Rate of gain Body fat percentage Maintenance Common mistakes in calorie intake Calorie cycling Troubleshooting Final takeaways Where to find Laura Laura’s Instagram - https://www.instagram.com/laurajustinesavino/ 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
Mon, December 09, 2024
Episode 530: Q&A - Losing Muscle for Healthy Weight, Refeed Days, Body Comp for Women 40+
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: If you’re overweight and building muscle, do you have to lose some muscle for a healthy weight? Refeed type of day in a fat loss phase – is it worth it? Anything in particular women in their 40s need to focus on from a body comp standpoint? Bonus Question: Do you think there’s still benefit to getting protein and calorie closer to the end of your workout? 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
Fri, December 06, 2024
Episode 529: The Two Paths to Body Recomp: Which Approach Will Get You Results?
Welcome to the Mind Muscle Connection Podcast! In this solo episode we’re diving deep into the two paths to body recomp: Which approach will get you results? I discuss what body recomp really means and why it matters for everyone, regardless of your fitness level. I’ll break down the two types of body recomp and share practical tips on how to achieve your goals, focusing on nutrition, training, and lifestyle factors that truly make a difference. Plus, I’ll cover an additional type of body recomp that you wouldn’t want to miss! Let’s talk about: 00:25 Introduction to body recomp 06:57 Fat loss recomp 16:25 Building recomp 22:43 Advanced body recomp 23:06 Takeaways 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
Wed, December 04, 2024
Episode 528: Bryan Boorstein - Pre-Exhaust, Exercise For Health, Programming For Muscle Growth, and more
Welcome to the Mind Muscle Connection Podcast! In today’s episode, we have Brian Borstein once again to discuss Pre-exhaust, Exercise for health, programming for muscle growth and more! Not only does he share his current training regimen but also he talks about the importance of managing fatigue and optimizing recovery, his thoughts on the concept of pre-exhaustion training and exercises that will help you make the most of your workouts and stimulate muscle growth effectively. Be sure to tune in! Let’s talk about: Introduction Updates on Bryan Boorstein Cardio Exercise and physique Fatigue Pre-exhaust in Hypertrophy Calorie surplus Designing muscle program Exercise selection Essential movement pattern Where to find Bryan Where to connect with Bryan Boorstein: https://paragontrainingmethods.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
Mon, December 02, 2024
Episode 527: Q&A- What To Do If You Gained Too Much During Build Phase, Weight Static/Performance Improvement = Recomp, Hungry At Maintenance Cals
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: 00:34 – Options if I gained too much weight during a build but I want to continue 11:02 - Is it common to be ravenously hungry on maintenance calories? 14:31 - Weight is static and slow, steady performance gains - Does this imply recomp? 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
Fri, November 29, 2024
Episode 526: One Underrated Aspect Of Maintaining Moderate To High Levels Of Physical Activity
Welcome to the Mind Muscle Connection Podcast! In today’s solo episode, we're diving into the One underrated aspect of maintaining moderate to high levels of physical activity! We’ll explore a compelling 2015 study that shows how maintaining a moderate to high level of physical activity can help fine-tune our body’s hunger signals, leading to more mindful eating and preventing those pesky instances of overeating and how regular movement can align your appetite with your body’s actual energy needs — making it easier to maintain a healthy weight. This is a very informative episode, so you won’t want to miss it! Let’s talk about: 00:25 Introduction to the topic 01:54 Better appetite regulation 06:24 Increased energy expenditure 07:24 Improved brain function 07:36 Better sleep 07:51 Takeaway 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
Wed, November 27, 2024
Episode 525: Brady Holmer - 7 Rules For Health, How To Implement Cardio If You're A Lifter, and more.
Welcome to the Mind Muscle Connection Podcast! In today’s episode I’m excited to welcome Brady Holmer to talk about the 7 rules for health, how to implement cardio if you’re a lifter and more! Brady, a researcher with a background in human performance, shares his insights on the importance of cardiovascular health, finding the right balance between cardio and strength training, strategies for improving recovery, and practical tips for integrating healthy habits into daily life. Also, he shares his personal training routine, including how he structures his workouts and the supplements he’s currently taking. This episode is packed with actionable tips so be sure to tune in! Let’s talk about: 00:25 Introduction 00:56 Update on Brady Holmer 04:05 Research 05:24 Endurance Exercise Performance 06:03 Sleep 11:17 Training & nutrition 32:28 Supplements 40:58 Cardio 46:01 Recovery 48:36 Calorie intake 50:02 Metabolism 51:36 Cardio training 54:59 Volume or Intensity 58:09 How to know if you’re improving your cardiovascular fitness 01:06:41 7 rules for health 01:15:41 Where to find Brady Sign up to Brady Holmer’s newsletter: https://www.physiologicallyspeaking.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
Mon, November 25, 2024
Episode 524: Q&A - Building Muscle At Maintenance Tips, Tracking Meals Out, Ranges For Tracking
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: How close +/- 5 grams do you typically recommend hitting macros? How to track meals out? Tips for gaining muscle at maintenance 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
Fri, November 22, 2024
Episode 523: 7 Reasons I Struggled After The Beginner Gains
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I dive into a topic that many lifters can relate to — the 7 reasons I struggled after the beginner gains. I discuss seven common mistakes I made after those early gains, from not having a structured training and nutrition plan to misguided beliefs about training to failure and even the benefits of hiring a coach to keep you accountable. So if you’re ready to move past those beginner gains and discover how to keep making progress, make sure to tune in! Let’s talk about: 7 reasons I struggled after Beginner gains #1 No structure with training and nutrition #2 Lack of tracking progress #3 Searching for magic bullet #4 Trying to get leaner & bigger at the same time #5 Neglecting recovery & factors outside of the gym #6 Poor diet #7 Not seeking help 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
Wed, November 20, 2024
Episode 522: Josh Pelland & Jake Remmert - How Much Volume Do You Need For Muscle Growth?
Welcome to the Mind Muscle Connection Podcast! I am thrilled to welcome back Josh Pelland and Jake Remmert to talk about “How much volume do you need for muscle growth?” We discuss their recently published meta-regression study, which explores the relationship between training volume, frequency, hypertrophy, and strength gains. Also, the key findings about diminishing returns in volume, practical takeaways for structuring your workouts, and how to navigate the often-conflicting advice out there in the fitness world! If you’ve ever wondered how much volume you really need for muscle growth or how frequently you should train — you’re in the right place! Let’s talk about: Introduction Jake Remmert Josh Pelland Jake’s case study Meta-regression Hyperthrophy Volume Exercise selection Volume cycling Volume research Where to find Josh and Jake Josh’s and Jake’s YouTube Channel - https://www.youtube.com/@datadrivenstrength 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
Mon, November 18, 2024
Episode 521: Q&A - Calorie Surplus For Muscle Growth, Increasing Calorie Density, Cold/Flu Season Tips
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Do you need a calorie surplus to build muscle? How to increase calorie density during my build? Cold/Flu Season Tips 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
Fri, November 15, 2024
Episode 520: What is Metabolic Health and How To Improve It
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I talk about What is Metabolic Health and How to Improve it. I break down what metabolic health really means, why it matters for you personally, and how it can directly impact your fat loss and muscle gain efforts. Plus, the common signs that your metabolic health might need some attention and share practical tips on how to improve it. Don’t miss out on this informative episode! Let’s talk about: Introduction What is metabolic health Signs your Metabolic Health might be off How to improve it Other things you can potentially look at Takeaway 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
Wed, November 13, 2024
Episode 519: Laura Savino - Why Women Shouldn't Fast, Reverse Dieting, Low Maintenance Calories, etc
Welcome to the Mind Muscle Connection Podcast! In today’s episode, we welcome back Laura Savino, founder of Elevator Pursuit Nutrition to talk about why women shouldn’t fast, reverse dieting, why you think your maintenance calories are low, and more. We discuss the misconceptions around reverse dieting, meal timing, intermittent fasting and the importance of understanding your actual maintenance needs. Laura also shares her personal experiences and practical tips that you can incorporate into your routine. If you've ever felt overwhelmed by nutrition advice or unsure about how to approach your fitness goals, this episode is for you! Let’s talk about: Introduction Laura Savino Maintenance period Cardio Building phase Calories Maintenance calories Tracking Reverse dieting Why women shouldn’t fast Where to find Laura Laura Savino’s’s Instagram: @laurajustinesavino Elevated Pursuit Nutrition: HERE 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
Mon, November 11, 2024
Episode 518: Q&A - Does Cardio Slow Your Metabolism, How to Make Workouts More Effective/Efficient, Movement When Weather is Bad
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Does Cardio Slow Your Metabolism? How To Make Workouts More Effective/Efficient? How to Get Activity In When Weather Is Bad? 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
Fri, November 08, 2024
Episode 517: Strategic Eating for Fat Loss: Balancing Meals, Stress, and Sleep
Welcome to the Mind Muscle Connection Podcast! This episode is a guest appearance on the Nutrition and Life podcast with Lisa, where we discuss the Strategic Eating for Fat Loss: Balancing Meals, Stress, and Sleep. We dive deep into the challenges of managing hunger during a fat-loss phase, discussing practical strategies to strike that delicate balance. We also emphasize the importance of consistency — from meal timing to sleep— covering common pitfalls in food tracking, the effects of stress on appetite, and how certain food choices can either elevate or mitigate hunger. If you've ever struggled with hunger while dieting or felt frustrated about your body composition — this episode is for you! Let’s talk about: The Nutrition and Life Podcast Jeff Hoehn’s background Hunger Sleep Stress Calorie dense food Fat loss dieting and balancing meals Most common reason why body comp is not changing Where to find Jeff and the Mind Muscle Connection Podcast Nutrition and Life Podcast: HERE 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
Wed, November 06, 2024
Episode 516: Nick Shaw - Positive Mindset, Work Ethic, Nutrition While Traveling, and more
Welcome to the Mind Muscle Connection Podcast! We welcome back Nick Shaw, founder and CEO of Renaissance Periodization to talk about Positive mindset, work ethic, nutrition while traveling and more! If you’ve been following the fitness scene, you may know that RP recently hit a staggering billion views on YouTube, and we dive into what that means for the brand and its followers including the exciting developments at RP. We also discuss Nick’s personal journey in bodybuilding and competition, and his practical strategies for staying healthy while enjoying all that travel has to offer. Tune in and take away actionable tips from Nick! Let’s talk about: Introduction Nick Shaw Nick’s role at RP Fit for Success book Nick’s competition Nutrition while traveling What’s coming up for Nick Nick Shaw’s Instagram - @nick.shaw.rp RP website: HERE 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
Mon, November 04, 2024
Episode 515: Q&A- Good Fat Sources, Weight Is Up When Starting a Cut, Forearm Limiting Factor In Pulldowns
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: What to do if forearms are the limiting factors on Lat Pulldowns? Saturated Fats and Good Fat Sources Weight is Up When Starting a Cut Bonus Question: If I Miss Taking my Creating one day, Should I Double Up the Next Day? 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
Fri, November 01, 2024
Episode 514: How To Manage Days When You Are Extra Hungry
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I talk about how to manage those days when you feel extra hungry! We’ll explore how factors like sleep, stress, activity, and even your cycle can impact hunger, and I’ll share practical, down-to-earth strategies to help you feel more in control. Plus, we’ll look at ways to understand your body better and satisfy hunger in ways that support your wellness goals. If you feel like your hunger changes from day to day, this episode will be helpful for you! Let’s talk about: Introduction How to manage days when you are extra hungry Factors that increase hunger Stay active Opt for a balanced meal Increase protein intake Focus on high-volume food Drink water & calorie-free beverages Eating slowly Don’t skip meals Slow down Conclusion 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
Wed, October 30, 2024
Episode 513: William Grazione-The Educated Dieter, Allostatic Stress Loads Impact On Fat Loss & more
Welcome to the Mind Muscle Connection Podcast! In this exciting episode, we’re joined by William Grazion, the CEO of The Educated Dieter. We talk about The educated dieter, allostatic stress loads impact on fat loss and more! You'll learn about the concept of the "educated dieter" and why it's essential to become knowledgeable about your own nutritional needs and habits. We cover topics like diet breaks, refeeding strategies, and how to protect muscle while dieting. This episode offers valuable lessons you won’t want to miss! Let’s talk about: Introduction William Grazione Training & nutrition Educated dieter Biofeedback Stress Allostatic loads Diet breaks Diet to protect muscle Where to find William William’s Instagram: @william_grazione William’s website: HERE 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
Mon, October 28, 2024
Episode 512: Q&A - Building Muscle w/o Lifting Heavy, Manage Holiday Parties, Sets Per Workout
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Can you Build Muscle without Lifting Heavy? How to Manage Holiday Parties Ideal Amount of Sets per Muscle per Workout 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
Fri, October 25, 2024
Episode 511: 7 Meal Timing Strategies To Maximize Body Comp
Welcome to the Mind Muscle Connection Podcast! In this solo episode, we dive into 7 meal timing strategies to maximize body comp. If you're looking to improve your body composition, understanding how and when to eat can be a game changer. We explore the importance of having carbohydrates before workouts, the role of protein intake around training, and the benefits of a high-protein breakfast. I also share some updated insights for 2024 that may shift how you think about protein servings and meal structure. This episode is all about giving you practical tips you can easily incorporate into your daily routine — so be sure to tune in! Let’s talk about: Introduction Meal timing Benefits of meal timing Meal timing strategies 2024 updates on body recomp Final takeaways 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
Wed, October 23, 2024
Episode 510: Jordan Lips & Bryan Boorstein - Fatigue, Lengthened Partials, and more
Welcome to the Mind Muscle Connection Podcast! In today’s episode, we have Bryan Boorstein and Jordan Lips joining us to talk about fatigue, lengthened partials, and more. They discuss how managing fatigue and recovery can impact your progress and why personalizing your training approach is key to long-term success. Plus, explaining both the benefits and limitations of lengthened partials, agreeing that while this method can be helpful, it shouldn't replace full range of motion exercises. This episode covers practical applications and exercise selection, making it an informative and interesting listen you won't want to miss! Let’s talk about: Introduction Update on Bryan Boorstein Update on Jordan Lips Training to failure Fatigue Lengthened partials Exercise selection Takeaway Where to find Jordan & Bryan Bryan’s Instagram: @bryanboorstein Jordan’s Instagram: @jordanlipsfitness 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
Mon, October 21, 2024
Episode 509: Q&A - How Long To Reduce Calories For, When To Get Back To Fat Loss Dieting, Rest Days
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: How long should you be in a calorie deficit? Will a cut be effective if you’ve only been in reverse for two months prior? Do you think rest days are physiologically necessary? 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
Fri, October 18, 2024
Episode 508: One Overlooked Factor That Is Hurting Your Health And Body Comp
Welcome to the Mind Muscle Connection Podcast! In this solo episode, we're diving into that One overlooked factor that is hurting your health and body comp health — circadian hygiene and circadian rhythm. I break down a few modern lifestyles that explain poor circadian hygiene can make it harder to lose fat, build muscle, and recover from workouts. Plus, I share the top habits for improving your circadian rhythm, along with a bunch of other helpful tips. Understanding and optimizing your circadian rhythm could be a game-changer so be sure to tune in! Let’s talk about: Introduction Importance of circadian rhythm for health and body composition Circadian rhythm vs. modern lifestyle Sleep as a critical aspect of circadian rhythm Explanation of circadian rhythm Hormonal impact of circadian rhythm Digestive system and circadian rhythm Impact on body composition Decreased recovery and brain fog Effects of age Social jet lag and shift work Top 3 circadian rhythm habits #1 Stick to a regular sleep schedule #2 Get exposure to natural light #3 Avoid heavy meals and bright screens close to bedtime Takeaway 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
Wed, October 16, 2024
Episode 507: Calvin Scheller - All About The Physiology Of Appetite Regulation
In today’s episode, we have our youngest guest ever on the podcast — Calvin Sheller, an impressive 19-year-old who’s already making waves! Calvin takes us through ‘All About the Physiology of Appetite Regulation.’ He breaks down what appetite really is, the primary regulators behind it, what influences it, and clears up some common misconceptions — including when it comes to building muscle. You won’t want to miss this one! This conversation with Calvin will leave you with a fresh perspective on appetite regulation. Let’s talk about: Introduction about Calvin Scheller Human physiology Calvin’s career plan Research Appetite Primary regulators of appetite Leptin’s role Insulin resistance GLP-1 Body fat levels Muscles Protein Thirst & dehydration Food Energy balance Sleep & stress Psychology Takeaways Where to find Calvin Calvin’s Instagram: @calvin_scheller Calvin’s Tiktok: @physiologywithcalvin 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
Mon, October 14, 2024
Episode 506: Q&A - Training In the 15+ Rep Range, Rotating Exercises, Warm Up Sets
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Exercises you are more likely to use in the 15+ rep range? Should beginners or advanced trainees rotate exercises more frequently? How important are warm-up sets? How do you calculate them? 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
Fri, October 11, 2024
Episode 505: My Updated Thoughts On Lengthened Partials (New Research)
Welcome to the Mind Muscle Connection Podcast! In today’s solo episode, I talk about my updated thoughts on lengthened partials (new research)! There’s a new study out, and I’ve got some updated thoughts to share on how training in the lengthened position (when your muscles are fully stretched) compared to using full range of motion. I’ll break down the science, talk about what this all means for muscle growth, and how you can actually apply it to your own routine. Be sure to tune in! Let’s talk about: Introduction Lengthened partials Research about lengthened partials Updated thoughts and how to apply into training 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
Wed, October 09, 2024
Episode 504: Brandon DaCruz & Jeremiah Bair - Photoshoot Prep, Peaking strategies, Weighted Vests, REDs and more
Welcome to the Mind Muscle Connection Podcast! In today’s episode of Coaches Round Table, we’re excited to have Brandon DaCruz and Jeremiah Bair back with us! We’re diving into Photoshoot prep, peaking strategies, weighted vests, REDs and more! They also share updates on what they’ve been up to recently, along with helpful topics like ashwagandha, rhodiola, and Brandon’s diet leading up to his shoot. Plus, the mindset, habits, and coaching. It’s a packed conversation full of valuable takeaways for anyone interested in health and fitness — so be sure to tune in! Let’s talk about: Introduction Updates on Brandon Dacruz Updates on Jeremiah Bair Ashwaganda & rhodiola Photoshoot prep Weighted vests Brandon’s photoshoot Diet Brandon: “There is never a perfect time.” Coaching REDs Where to find Brandon Follow Brandon on IG: @brandondacruz_ Check out Brandon's website: HERE Email Brandon: bdacruzfitness@gmail.com Jeremiah’s Instagram: @jeremiahbair Website: HERE 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
Mon, October 07, 2024
Episode 503: Q&A - Know Which Muscle Group Worked, Tips for Busy Lifestyles, Keto During Maintenance
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Current position on how to determine which muscle is stimulated during an exercise? Advice for new parents or anyone who is experiencing a big transition on how to maintain healthy habits Improvement from a mental standpoint by doing Keto during a maintenance phase 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
Fri, October 04, 2024
Episode 502: If You Are Doing These Things Positive Changes Are Happening, Even If You Aren't Losing Weight
Welcome to the Mind Muscle Connection Podcast! In this solo episode, we talk about ‘If you are doing these things positive changes are happening, even if you arent losing weight’ Even if you’re not seeing weight loss right away, these foundational habits are setting you up for future success! The key is consistency and focusing on long-term changes rather than striving for perfection in the short term. This episode is packed with valuable tips for a more balanced, sustainable approach to nutrition and exercise! Let’s talk about: Introduction Positive changes Lifting weights 6k steps per day Prioritizing Sleep Balanced Caloric Intake Reasonable Protein Intake Monitoring and managing bowel feedback Extra Thoughts on Nutrition 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
Wed, October 02, 2024
Episode 501: Lisa Franz-From Crossfit To Bodybuilding Style Training, Eating At Restaurants, & more
Welcome to the Mind Muscle Connection Podcast! In today’s episode, I sat down with Lisa Franz to talk about Crossfit to bodybuilding style training, eating meals at restaurants and more! Lisa now runs her own coaching business and hosts a podcast. We dive into her shift from CrossFit to bodybuilding-style training after experiencing sleep and hormone issues due to intense workouts and shift work, and how bodybuilding helped her recover better and achieve more sustainable results. Plus, the different training routine and nutrition. This episode is packed with valuable tips so don’t miss it! Let’s talk about: Introduction about Lisa Franz Circadian rythm Stress & Training Body composition Crossfit Scale weight Body fat level Eating out Tracking Split training Full body training Research Where to find Lisa Franz Lisa Franz on Instagram: @nutritioncoachingandlife 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
Mon, September 30, 2024
Episode 500: Q&A - Supplements During Newborn Stage, BMI, How To Know When To Fat Loss Diet Again
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Supplements I am Adding in During the Newborn Stage How to Stay Motivated When Reverse Dieting, How Long Should You Be Pushing Calories Before Another Cut? 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
Fri, September 27, 2024
Episode 499: Sustaining Fat Loss Results and Maximizing Recovery for The Long Game (Replay From The Wits & Weights Podcast Appearance)
Welcome to the Mind Muscle Connection Podcast! I am thrilled to share that I was a guest on the Wits and Weights podcast, and we’re bringing that conversation to you right here! We talked about Sustaining fat loss results and maximizing recovery for the long game. We cover important topics such as weight maintenance, reverse dieting, and what metrics you should actually track for progress. There’s also a great discussion on the importance of recovery, especially for women, and how factors like age, genetics and lifestyle play a role in training. If you’re looking for actionable tips to help you stay on track and recover smarter - this episode is a must listen! Let’s talk about: Introduction by Wits and Weights Podcast Jeff Hoehn Jeff’s motivation and vision Coaching values Weight maintenance Reverse Dieting What you should track Recovery Training variables Age and genetics Weight training Women’s recovery Jeff’s approach to recovery Mind Muscle Connection Podcast 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
Wed, September 25, 2024
Episode 498: Susan Niebergall - The Importance Of Getting In Shape At Any Age
Welcome to the Mind Muscle Connection Podcast! In today’s episode, I’m excited to have Susan Niebergall with us to share her inspiring journey and talk about her book Fit At Any Age: It’s Never Too Late . Susan walks us through how she got started in fitness, what her current focus looks like, and how she’s been recovering from a recent hip injury. She’ll also dive into what’s next for her training. So, if you’ve been feeling stuck, losing motivation, or thinking it’s too late to start your own fitness journey, this episode is exactly what you need because Susan reminds us that it’s never too late to make a change! Let’s talk about: Introduction about Susan Niebergall How Susan got into fitness Training Sleep and Stress Yoyoing Susan’s hip injury Her focus on training Fit At Any Age book Where to find Susan Susan’s Instagram: @susanniebergallfitness 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
Mon, September 23, 2024
Episode 497: What It Takes to Transform Your Body (Replay From Appearance On Strong Jon Podcast)
Welcome to the Mind Muscle Connection Podcast! Here’s a replay of my podcast appearance with Strong Jon Fitness. Ready to transform your body without the confusion and frustration? In this episode, Jeff Hoehn gets real about what it actually takes to see results in the gym. From his early struggles with bad training habits to becoming a successful personal trainer, Jeff shares the mistakes he made so you don’t have to. We’ll talk about why it’s not about how much you work out, but how you work out. Plus, Jeff reveals the surprising truth about high-intensity workouts and why protein is your best friend when it comes to changing your physique. Struggling with stress, lack of sleep, or just feeling stuck? Jeff’s got tips on balancing life and fitness, managing stress like a pro, and shifting your mindset to finally achieve the long-term results you’re after. This episode is packed with tips you can put to use today to finally start seeing the results you’ve been working for. Hit play and get ready to level up! Let’s talk about: Jeff’s Life Update Meet Jeff Hoehn Suboptimal Training Genetic Differences in Training Lessons from Hiring a Trainer From Trainee to Trainer Transition to Personal Training & Early Struggles Science Behind Body Transformation Resistance Training Quality Over Quantity High-Intensity Workouts Importance of Protein Mindset for Long-Term Results Training Variable and Nutrition Variables Impact of Sleep and Stress on Fitness Managing Stress Focus on Individual Progress Wrap Up 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
Fri, September 20, 2024
Episode 496: Why You Are Just Maintaining Muscle Instead Of Building More
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I talk about Why are you just maintaining muscle instead of building more. We’ll dive into some common reasons why progress slows down and I’ll give you simple, practical tips to help you push past that plateau. Whether it’s your workout routine, diet, or mindset holding you back, I’ll break it all down. So, if you’re ready to shift from just maintaining to making real gains, this episode is perfect for you! Let’s talk about: Introduction Training to build muscle VS Training to maintain Not eating enough Not training hard enough consistently Poor programming No progressive overload Calories Lifestyle, Recovery & Nutrition Final takeaway 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
Wed, September 18, 2024
Episode 495: Dr. Jose Antonio - Creatine, Caffeine, and Other Beneficial Supplements
Welcome to the Mind Muscle Connection Podcast! In this week's episode, we're excited to welcome back Dr. Jose Antonio after quite some time to talk about Creatine, caffeine, and other beneficial supplements! Dr. Antonio shares his work with the International Society of Sports Nutrition (ISSN) and studies on supplements — including misconceptions and questions on creatine and caffeine. He also explains which supplements are truly beneficial and which ones may not be as effective as people think, based on research. This is a very interesting conversion so be sure to tune in! Let’s talk about: Introduction about Dr. Jose Antonio Update on Dr. Antonio Energy drink studies Turkesterone Supplements Goal-specific Recommendations on supplements Beta Alanine HMB Creatine Caffeine Questions on creatine Where to find Dr. Antonio Dr. Antonio on X: @JoseAntonioPhD 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
Mon, September 16, 2024
Episode 494: Q&A - Programming For Body Recomp, Adjustments When Activity Decreases, Metabolic Phases For Muscle Growth
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Favorite Split for Body Recomp Benefits of Metabolic Training Phases, How to Implement It I’m really happy where I’m at but I’m doing more activity than is feasible. How can I maintain? 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
Fri, September 13, 2024
Episode 493: Not Changing Your Body? Try This Approach Instead
Welcome to the Mind Muscle Connection Podcast! In this solo episode, we’re diving into “Not changing your body? Try this approach instead” — a different approach that’s all about seeing effective, long-lasting results. I’ll be sharing strategies that can lead to a more naturally improved appearance and sustainable progress including the small, impactful shifts you can make that actually stick.This isn’t about quick fixes, but real change! If you’re feeling burned out or frustrated with not seeing the results you want, this episode is just what you need. Let’s talk about: Introduction Health first approach Crash diet Eating as much food as you can Too much training Focusing on calories and not what they’re made up of Strategies Sleep Stress Food quality Recovery Libido Conclusion 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
Wed, September 11, 2024
Episode 492: Brandon Roberts - NSAIDS, Fat Loss, Metabolic Adaptation, Metabolism As You Age & more
Welcome to the Mind Muscle Connection Podcast! In this episode, we welcome back Brandon Roberts to discuss NSAIDs, fat loss, metabolic adaptation, metabolism as you age, and more! It's an engaging conversation where he shares insights from his research on metabolism. Plus, he dives into his bodybuilding competition prep, including his diet, training, and approach to getting lean. Brandon also offers a brief view into his upcoming projects, such as co-authoring a skeletal muscle physiology textbook and leading a meta-analysis on muscle gain over time. You won’t want to miss this episode so be sure to tune in! Let’s talk about: Introduction about Brandon Roberts Updates on Brandon Research Hypertrophy Continuous glucose monitor Sleep Stretch mediated research Protein Brandon’s training and competition Fat loss, diet and nutrition Deficit Metabolism Metabolism as you age Metabolic adaptation Where to find Brandon Dr. Brandon’s Instagram: brob_21 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
Mon, September 09, 2024
Episode 491: Q&A- 2,000 Cal Of Twinkies Vs 2,000 Cal Of Grass Fed Beef, Protein For Building Muscle, Body Fat Levels and Muscle Growth.
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: 2,000 Calories of Twinkies vs 2,000 Calories of Grass-Fed Beef Is it better for muscle growth to have more than one gram per pound of body weight? Is it easier to gain muscle below 10 percent body fat or at higher body fat? 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
Fri, September 06, 2024
Episode 490: Overview Of The Keto Diet
Welcome to the Mind Muscle Connection Podcast! Are you curious about the keto diet or wondering if it's the secret to shedding those pounds? In this solo episode, I dive into an overview of the keto diet! I discuss the research from the International Society of Sports Nutrition and break down how keto affects weight loss, muscle gain, and more, including my honest thoughts on how I apply this to my clients! So if keto is something you're considering adding to your diet, this is a must-listen to. Let’s talk about: Introduction ISSN on Keto Summary of the study Fat Source Restricting food source Practical application of Keto diet Conclusion 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
Wed, September 04, 2024
Episode 489: Bryan Boorstein - Performance Dropping After Each Set, Frequency For Muscle Growth
Welcome to the Mind Muscle Connection Podcast! In this episode, we’re excited to welcome back our frequent guest, Bryan Boorstein, for another engaging discussion on “Performance dropping after each set, frequency for muscle growth”. Bryan shares his recent updates on nutrition, training, and his experience with a recent injury. He also talks about what it’s like setting up his home gym and covers all things hypertrophy and training. Tune in for a valuable discussion and updates! Let’s talk about: Introduction Update on Bryan Boorstein Nutrition Bryan’s injury Training Setting up a home gym Frequency for hypertrophy Lengthened partials Training to failure Hypertrophy cycles with Bryan Where to find Bryan: Instagram: @bryanboorstein Podcast: Eat Train Prosper - HERE 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
Mon, September 02, 2024
Episode 488: Q&A - Fasting 101, Ab Training During Fat Loss, Losing The Last 10-15lbs.
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Is Intermittent Fasting a Tool You Can Use For Muscle Gain or Fat Loss? Do I Need to Train Abs in a Fat Loss Phase? Not Overweight but I need to Lose This Last 10-15 Pounds. Is This Going to be More Diet Or Training Related? 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
Fri, August 30, 2024
Episode 487: Why You Aren't Happy With Your Look As You Lose Weight
Welcome to the Mind Muscle Connection Podcast! In today’s solo episode, I will talk about Why you aren’t happy with your look as you lose weight. Many of you have experienced the frustration of losing weight without achieving the look you desire. We'll explore the surprising reasons behind this common dilemma and why the scale might be misleading you and what other factors play an important role in shaping your appearance during weight loss. So, if you ever found yourself dropping pounds but still feeling unsatisfied with your reflection — this episode is a must listen! Let’s talk about: Introduction Common issues for those who have done fat loss phases #1 Dropping weight too quickly #2 You don’t lift #3 Not eating enough protein #4 Poor sleep #5 Haven’t built much muscle #6 Focusing on scale weight #7 You’re depleted Final takeaways 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
Wed, August 28, 2024
Episode 486: Steve Hall - How To Manage Fat Loss (Overview of His Current Prep)
Welcome to the Mind Muscle Connection Podcast! In this episode, we have Steve Hall to talk about How to manage fat loss (Overview of his current prep). We go over everything from his diet and training to the adjustments he’s made this time around, such as starting earlier and maintaining a higher calorie intake. Steve shares how working with a coach has influenced his approach, the importance of sleep and stress management, and how he’s integrating the latest research into his routine. This episode is packed with insights you won’t want to miss, so be sure to tune in! Let’s talk about: Introduction Updates on Steve Hall Sleep tracker Steve’s prep Comparison of Past vs Present Approaches Deficit and lean body mass Calories Areas where they Doubled Down Diet fatigue Fat loss Steve’s training Hypertrophy Podcast Upcoming events for Steve Steve Hall’s Instagram: @revivestronger 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
Mon, August 26, 2024
Episode 485: Q&A - Deloading 101, Increase Steps In Reverse Diet, Best Time to Have Carbs
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Deloading 101 Should I adjust my step count when trying to reverse diet? If you’re someone who doesn’t eat a lot of carbs and you decide to eat a donut or two, is it better to eat them before or after your workout? 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
Fri, August 23, 2024
Episode 484: How To Know You're Building Muscle
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I’m diving into the topic of How to know you’re building muscle. I’ll be sharing why building muscle is a slower process compared to fat loss and why it can be tougher to measure, practical ways to assess your muscle gains and tips on best practices to really see progress on your building phase. If building muscle is your goal, you won’t want to miss this episode! Let’s talk about: Introduction How to know you’re building muscle #1 Training performance #2 Progress pictures #3 Clothes #4 Measurements #5 Body composition test What to do when you don’t see any changes Conclusion 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
Wed, August 21, 2024
Episode 483: Cody Moxley - Variables That Influence Exercise Selection
Welcome to the Mind Muscle Connection Podcast! In this episode, we’re joined by Cody Moxley, who shares his expertise on Variables that influence exercise selection. We dive into the importance of selecting the right exercises that target specific muscle groups, focusing on stability, muscle length, and load to get the best results — including the common mistakes in hypertrophy training and more. If you’re thinking about improving your approach or curious about exercises that will be beneficial for you, don’t miss out on this episode! Let’s talk about: Introduction Cody Moxley on tallness Updates on Cody Training Elbow flexion Variables that influence exercise selection Common hypertrophy programming mistakes Where to find Cody Where to find Cody: @n1.education 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
Mon, August 19, 2024
Episode 482: Q&A- Limiting Muscle Loss When You Cant Workout, How To Know When To Transition Out Of Maintenance, Calorie Deficit For a Body Recomp
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Can’t work out for a few weeks for health reasons. How to prevent muscle loss? How to know you are ready to exit maintenance and transition to a build or cut? How small of a deficit for a body recomp and how long can you sit in that deficit? 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
Fri, August 16, 2024
Episode 481: All About Maintenance Calories (Misconceptions, Benefits, When We Use Them, How To Find Them)
In this solo episode, we’re talking All about maintenance calories (Misconceptions, Benefits, When We use them, How to find them)! I’ll break down everything from the idea that maintenance calories means you’re not making progress, building muscles, to understanding what this really means and more. So whether you’ve been in a calorie deficit for too long or are coming off a surplus, understanding how maintenance works can help you optimize your body’s health and performance! Don’t miss out on this episode! Let’s talk about: Introduction Misconception about maintenance calories Misconception: Maintenance Equals No Progress Building muscle Energy balance Improved performance Flexibility Nutrient adequacy Lower stress levels Gut health Sleep quality When we use maintenance calories How to find your maintenance calories 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
Wed, August 14, 2024
Episode 480: Dr. Stephan Guyenet - Updates He Would Make To His Book (The Hungry Brain)
EP 480 Audio Show Notes Welcome to the Mind Muscle Connection Podcast! In this episode, we welcome back Dr. Stephan Guyenet, author of "The Hungry Brain," to discuss the updates he would make on his book. Dr. Stephan shares insights on how your understanding of exercise's role in weight loss has evolved, challenging traditional views on energy balance and genetic factors influencing your body body weight. Also, recent researches that have supported and slightly altered some of the ideas presented in his book and more. If you’re struggling with weight issues or simply curious about Dr Stephan’s book, be sure to tune in! Let’s talk about: Introduction about Dr. Stephan Guyenet Updates on Dr. Stephan Genetics and Energy Balance Resting metabolic rate Recommendations Energy expenditure Why physically inactive people's appetite is dysregulated Diet & exercise Updates he would make to his book Where to find Dr. Stephan Dr. Stephan’s Twitter: @sguyenet 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
Mon, August 12, 2024
Episode 479: Q&A- Maximizing Muscle Growth/Limiting Fat Gain, Maintenance For Building Muscle, My Nutrition Hurdles, and more
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: What have been some of your biggest nutrition hurdles? How did you overcome them? Is it beneficial to stay closer to maintenance when bulking if you are scared to put on body fat? What is considered higher body fat levels? 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
Fri, August 09, 2024
Episode 478: Fitness In My 30s Vs My 20s
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I get real about my own experiences with Fitness in my 20s versus my 30s. I'll share the mistakes I made when I was younger, like obsessing over getting big and neglecting important things like cardio and overall health. Then I'll dive into how my approach has evolved, focusing on long-term health and sustainable habits. Whether you're in your 20s and want to avoid common pitfalls, or you're in your 30s and feeling lost about how to adapt your fitness routine, this episode is for you. Let’s talk about: Introduction Fitness in my 30s VS my 20s Forcing a look Gaining weight Didn’t care about Cardio No structured training Not being active out of the gym Fitness in 30s Conclusion 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
Wed, August 07, 2024
Episode 477: Dr. Karl Nadolsky- Obesity, GLP-1, and more
Welcome to the Mind Muscle Connection Podcast! In this episode, we dive deep into obesity, GLP-1, and more with Dr. Karl Nadolsky, a clinical endocrinologist and obesity specialist. We discuss the challenges many of you face when it comes to weight loss journeys - how factors like genetics, environment, and biology play a significant role beyond just diet and exercise. Also, we cover the latest in weight loss medications, the GLP-1s, their benefits and considerations. If you've ever struggled with weight loss or felt frustrated by conflicting health advice, this episode offers clarity! So be sure to tune in. Let’s talk about: Introduction about Dr. Nadolsky Dr. Nadolsky’s patients Training and nutrition Obesity Building muscle Losing weight GLP-1 Lean body mass loss Where to find Dr. Nadolsky Dr. Karl Nadolsky’s Instagram: @drkarlnadolsky Docs Who Lift Podcast: HERE 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
Mon, August 05, 2024
Episode 476: Q&A- 1000 Cals And Not Losing Weight, Tracking Protein, Best DB Tricep Exercises and more.
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: I have a friend who is overweight and is eating a thousand calories per day. Her metabolism is totally down, she is 51 years old, and does not want to lift weight. What can she do to lose weight? I know the Anabolic Window has been largely debunked, but do you still think there’s benefit in getting protein and calorie closer to the end of your workout? Would 7 sets of 9 and 6 sets of 10 yield similar hypertrophy? Should you only count animal proteins toward protein goals? Best Dumbbell Tricep Movements 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
Fri, August 02, 2024
Episode 475: 5 Reasons Your Body Recomp Phase Isn't Working
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I talk about the 5 Reasons your Body Recomp phase isn’t working. If you find yourself stuck in a plateau or not seeing the results you expected, it can be frustrating and I understand that. That is why this episode will dive into the reasons why Body Recomp isn’t working so that you can make the necessary steps and adjustments for it to work! Be sure to listen closely and through the end because I will also have two bonus reasons you will definitely learn from! Let’s talk about: Introduction 5 Reasons your Body Recomp Phase isn’t working #1 Nutrition Adherence is poor altogether #2 Training is off #3 Unrealistic Expectations #4 Sleep sucks and High Stress outside of the gym #5 Poor Meal Time Bonus Reason #1: Not Tracking the Right Things Bonus Reason #2: Your body just isn’t in a good spot for change right now Conclusion 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
Wed, July 31, 2024
Episode 474: Sue Bush - What Good Coaching Looks Like, Glute Training Tips
Welcome to the Mind Muscle Connection Podcast! In this episode, we have the privilege of sitting down with Sue Bush, co-owner of Physique Development. Sue dives deep into her personal journey. From her early struggles with body image to becoming a successful coach and business owner, Sue shares her insights on what it takes to succeed in the fitness industry. We explore a range of topics including the unique qualifications for coaches, self-investment, and even Sue’s tips on effectively growing the glutes. Whether you're a coach looking to refine your skills, a fitness enthusiast eager to optimize your workouts, or someone just starting out on your fitness journey, this episode is packed with valuable information. Tune in and get ready to be inspired and informed! Let’s talk about: Getting to know Sue Bush Coaches’ Requirements Coaches Certification Requirements Sue’s Coaching Role Self-Investment Track Progress Client Variations Sue’s Glute Progress Overview Maintenance Slight Surplus during Fat Loss Phase Sue and Alex’s Leaner Together Series Maintaining Muscle Mass Glute Training Program Glute Exercises Mistakes B Stance and RDLs Unilateral Training The Muscle Series Training Wrap Up Sue Bush’s Instagram: @suegainz 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
Mon, July 29, 2024
Episode 473: Q&A - Protein Sparing Modified Fast, Calorie Calculators, My Current Training/Nutrition Goals.
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Thoughts on Protein Sparing Modified Fast My Take on Calorie Calculators My Current Training and Nutrition Goals 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
Fri, July 26, 2024
Episode 472: 5 Reasons To Have A Phasic Nutrition Approach
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I talk about the 5 Reasons to have a phased nutrition approach. If you feel stuck in a cycle of endless fat loss phases without making real progress — this episode is for you! I’ll cover why focusing solely on fat loss isn't always the best strategy, and how a phased approach can help you achieve sustainable results. Be sure to listen closely and take notes as this episode is packed with actionable tips you won’t want to miss! Let’s talk about: Introduction 5 Reasons to have a phased nutrition approach #1 Adaptation to energy balance #2 Building and maintenance of lean body mass #3 Weight rebound #4 Flexibility #5 Everyone is different Additional benefits Cons Conclusion 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
Wed, July 24, 2024
Episode 471: Ryan Burke - Supersets For Muscle Growth
Welcome to the Mind Muscle Connection Podcast! Ever wondered if supersets are worth the hype? In today’s episode, we have Ryan Burke and we’ll talk about Supersets for Muscle Growth! We’ll break down Ryan’s research, including how the study was set up and what the results showed. He also addressed common concerns like gym crowding and exercise selection, a few practical tips on how to use supersets in your workouts. Plus, the potential benefits and limitations of this training approach for different individuals, including those with time constraints. If you’re ready to be inspired, be sure to tune in! Let’s talk about: Introduction about Ryan Burke Dr. Brad Schoenfeld’s class Ryan’s plan Concurrent training research Coaching Training & nutrition Supersets Ryan’s research on Supersets Results on Ryan’s research Practical applications Pros & Cons Research Where to find Ryan Ryan Burke’s Instagram: @ryanburke33 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
Mon, July 22, 2024
Episode 470: Q&A- Managing Hunger On A Cut, Mentally Dealing With A Building Phase, Weight Training Causing A Weight Loss Plateau.
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Let’s talk about: Tips for dealing with hunger on a cut Tips for overcoming fear of fat gain on a bulk Does lifting really heavy cause weight loss to stall or not happen? 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
Fri, July 19, 2024
Episode 469: How Many Sets You Should Do To Build Muscle
Welcome to the Mind Muscle Connection Podcast! In today's solo episode, we're diving into the nitty-gritty of how many sets you should do to build muscle. We'll explore the ideal range of sets and uncover the variables that can influence where you fall within that range. From time commitments and genetics to training intensity and other physical activities, we'll break down everything you need to consider for optimizing your workout routine. Plus, I'll share some practical tips to ensure you're training effectively and consistently. This episode is packed with valuable insights to help you maximize your muscle-building efforts so be sure to tune in! Let’s talk about: Introduction How many sets you should do to build muscle Genetics Trainings Training age Exercise selection Rest times Recovery Final takeaways 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
Wed, July 17, 2024
Episode 468: Michael Laviolette - Injury Management
Welcome to the Mind Muscle Connection Podcast! In this episode, we have Michael Laviolette for the first time, a physiotherapist and an online fitness and health coach, to dive deep into Injury Management. Michael shares his journey from his passion in music to physical therapist, and how his own transformation sparked his love for health and fitness. We discuss the misconceptions, common issues like tendinopathy, practical tips to lower risk injury and so much more! This is definitely a must-listen as it provides essential knowledge to help you train smarter, reduce injury risk, and achieve your fitness goals safely and effectively! Let’s talk about: Introduction about Michael Laviolette Michael’s career transition Role of Physio and Physical therapy Misconceptions (Physio and Physical therapy) Injury Management Risk of injury in training Elbow tendinopathy Mental fatigue Volume Tips to lower injury risk Where to find Michael Michael’s Instagram: @mike_evolvehealthpt Michael’s e-mail: mike@evolvehealthpt.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
Mon, July 15, 2024
Episode 467: Q&A - Night Shift Worker Guide, How Aggressive For Fat Loss, Thoughts On Mini Cuts
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Ever since my husband, aged 54, started shift work, he’s put on weight around his stomach How aggressively do you diet your athletes? Thoughts on mini cuts in general 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
Fri, July 12, 2024
Episode 466: My Updated Thoughts On Protein For Body Comp (Timing, How Much, Sources, etc.)
Welcome to the Mind Muscle Connection Podcast! In this solo episode, we're talking about My updated thoughts on protein for body comp (Timing, How much, Sources, etc) Protein, an essential nutrient that impacts every aspect of our health. We'll discuss why protein is vital for our bodies, how it supports muscle growth, aids in weight management, and contributes to overall well-being. If you've ever felt overwhelmed by conflicting information about protein or unsure about how to balance your diet, this episode is for you! Let’s talk about: Introduction How much do you really need? How much can you have at one time? Takeaways 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
Wed, July 10, 2024
Episode 465: Jake Remmert - Research On Reps In Reserve (RIR) For Muscle Growth
Welcome to the Mind Muscle Connection Podcast! In this episode, we have Jake Remmert with us to talk about Research on reps in reserve (RIR) for muscle growth. Jake talks about his journey from powerlifting to bodybuilding and shares what it's like prepping for a bodybuilding show. We discussed his latest research including muscle pump, and its potential role in muscle growth. Plus, our focus on RIR - what it is, how to use it effectively, common misconceptions and more! He offers practical advice for lifters of all levels and gives us a sneak peek into some exciting upcoming research, so don’t miss out! Let’s talk about: Introduction about Jake Remmert Jake's prep Diet and training Refeeds Rate of loss Staying on track while traveling Jake's dissertation Soreness Muscle groups to get the most pump from training Hypothesis on Jake's research RIR Jake's upcoming research Where to find Jake Instagram: @jake.datadrivenstrength 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
Mon, July 08, 2024
Episode 464: Q&A- Calories For Injury Recovery, Considerations For Women Over 40, Time-Saving Muscle Growth Strategies
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Calorie Recommendations for Injury Recovery Anything in particular women in their 40s need to focus on from a body composition standpoint? Drop sets for muscle growth 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
Fri, July 05, 2024
Episode 463: 8 Lessons From My Last Fat Loss Phase
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I'm diving into 8 Lessons from my last fat loss phase. I'll be sharing my personal experiences with everything from managing hunger and keeping up with training when energy is low, to the importance of consistent habits and how to handle those pesky cravings. I'll break down what actually works, what doesn't, and why. So if you're looking for honest, practical advice on how to make your next fat loss phase more successful and sustainable, this episode is for you! Let’s talk about: Introduction 8 Lessons from my last fat loss phase #1 Diet breaks and refeeds day #2 Keeping your routine consistent #3 Have a general idea of when to stop #4 How training feels different during fat loss #5 Track data #6 Hunger is a good sign #7 Realistic rates of weight loss #8 Avoiding the 'just one bite' trap 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
Wed, July 03, 2024
Episode 462: Dr. Eric Helms - Importance Of Preference For Muscle Growth Strategies, Training/Nutrition Changes For His Book, and more.
Welcome to the Mind Muscle Connection Podcast! In this episode, Dr. Eric Helms returns to discuss the Importance of preference for muscle growth strategies, training/nutrition changes for his book, and more He shares the exciting updates coming to his Muscle and Strength Pyramid books and insights from his successful bodybuilding-focused offseason, explaining how he's optimized his training for hypertrophy after years as a multi-sport strength athlete! Plus, the science behind exercise selection, volume, and intensity, nutrition, offering practical advice for lifters at all levels. This episode offers valuable knowledge so be sure to tune in! Let’s talk about: Introduction about Dr. Eric Helmes Training Volume Coaching and recommendations Elbow tendonitis Manipulating frequencies Minimum effective dose Nutrition Weight gain Dr. Eric’s book Lengthened partials, super sets Where to find Dr. Eric Dr. Eric Helms’ Instagram: helms3dmj Team3DMJ YouTube: HERE 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
Mon, July 01, 2024
Episode 461: Q&A- Ravenously Hungry At Maintenance, Starvation To Get Abs, Soreness and Muscle Growth.
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Is it common to be ravenously hungry on maintenance calories? Slow steady performance gains – does this imply recomp? How importance is soreness for muscle growth? Bonus Question: Do you have to starve yourself to get abs? 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
Fri, June 28, 2024
Episode 460: 5 Reasons To Take a Break From Fat Loss + How To Know When
Welcome to the Mind Muscle Connection Podcast! In this solo episode, we're talking about the 5 reasons to take a break from fat loss. We all want to look and feel our best, but sometimes, our pursuit of fat loss can do more harm than good. If you've been feeling exhausted, hungry all the time, or just plain frustrated with your progress, this episode is for you! We'll explore five surprising benefits — plus, the signs that indicate it might be time for you to take a dieting breather. This conversation will give you a fresh perspective on sustainable fat loss and overall health so be sure to tune in! Let’s talk about: Introduction 5 reasons to take a break from fat loss #1 Better muscle retention and muscle gain #2 Improved Training #3 Biofeedback #4 Increased metabolism #5 More flexibility with food choices Conclusion Caveat Number 1: Extreme hunger levels Caveat Number 2: Fixation on food Caveat Number 3: Low energy levels Caveat Number 4: Poor training performance Caveat Number 5: Low sex drive Caveat Number 6: Menstrual irregularities Caveat Number 7: Sleep Final takeaways 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
Wed, June 26, 2024
Episode 459: Co-Host w/Philip Pape – Rapid Fat Loss, Body Recomp, Building Muscle Over 40, Tracking Veggies
Welcome to the Mind Muscle Connection Podcast! In this episode, I'm teaming up with my buddy Philip Pape from Wits and Weights to tackle your burning fitness and nutrition questions. We’re diving deep into Rapid fat loss, body recomp, building muscle over 40, tracking veggies. If you’re struggling to make sense of all the fitness advice out there — we will simplify things for you. From building muscles effectively, understanding hormones and metabolism, excercises you incorporate no matter your age is and more. So get ready for some myth-busting, real talk, and tips you can put into action right away! Let’s talk about: Introduction Philip Pape Rapid fat loss & Protein sparing modified fast Consuming protein (beyond normal) Metabolism, scale weight & losing fat for post-menopausal women Building muscle in deficit Heavier weights or more reps for longevity for older guys Tracking veggies Conclusion Philip Pape’s Instagram - https://www.instagram.com/witsandweights/ Philip Pape’s Podcast - https://www.witsandweights.com/podcast 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
Mon, June 24, 2024
Episode 458: Q&A - Bringing Up Non-Dominant Side, Fat Loss Troubleshooting, How To Manage a Poor Training Session
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Best way to bring up your non-dominant side I only eat three times a day but my scale isn’t going down. Any recommendations on what I should do? If performance drops on one movement in a session, is it a big deal if all sets felt hard? 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
Fri, June 21, 2024
Episode 457: 7 Things That Must Be In Your Muscle Building Program
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I talk about 7 things that must be in your muscle-building program. When building muscle, it's important to consider several key elements to ensure effective progress and results, each of which plays an important role in optimizing muscle growth and overall performance. So whether you’re just starting out or looking to refine your approach, these elements are key to making sure you see real progress and avoid common pitfalls! Let’s talk about: Introduction 7 things that must be in your muscle-building program #1 Specifity of training #2 Progressive overload #3 Proper intensity #4 Fatigue management #5 Less exercise/workout variation #6 Consistency #7 Length and partials Conclusion 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
Wed, June 19, 2024
Episode 456: Kasey Orvidas - Growth Mindset vs Fixed Mindset For Fitness Goals
Welcome to the Mind Muscle Connection Podcast! This week’s episode is a refreshing change from our usual topics. We’re excited to welcome Kasey Orvidas to discuss "Growth Mindset vs. Fixed Mindset for Fitness Goals." Kasey offers incredible insights into how our mindset can shape the outcomes we strive for. She delves into how our behaviors, values, and the way we reconnect with our aspirations play a crucial role in achieving our goals! If you’ve been feeling stuck or need some motivation, Kasey’s perspective is sure to inspire you — so be sure to tune in! Let’s talk about: Introduction about Kasey Orvidas Kasey’s health certification Helping clients and gender differences The pyramid Mindset Growth mindset Struggles in shifting from fixed to growth mindset Misconception in growth mindset Kasey’s research Her training & nutrition Recommended books about growth mindset Where to find Kasey Kasey’s Instagram: @coachkaseyjo 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
Mon, June 17, 2024
Episode 455: Q&A - Coming Back From Week Off Training, Consistency Over Perfection, Why I Dont Like Low Carb
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: What’s the importance of showing up over the long haul versus following your plans to 90 percent plus accuracy? Tips for returning to training after a week of no training If trying to lose weight, is it better to choose fruits and veggies instead of bagels and bread? 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
Fri, June 14, 2024
Episode 454: 6 Common Avatars Who Would Benefit From a Body Recomp
Welcome to the Mind Muscle Connection Podcast! In this solo episode, we're delving into the fascinating concept of body recomposition and explore 6 common avatars who would benefit from it! I’ll discuss how understanding these avatars can help you identify where you might fit in and how body recomposition can be particularly beneficial for you. Remember, these avatars are just a guide and not an exhaustive list. There are many more avatars out there that we won't cover today, but these six are the most common. This episode is packed with practical tips, and expert advice to help you achieve your goals, so be sure to tune in! Let’s talk about: Introduction Who would benefit from a body recomp types of body recomp #1 avatar — Skinny fat #2 avatar — Want to build muscle but also want to lose fat #3 avatar — Yoyo dieter #4 avatar — Overweight #5 avatar — Coming off a long layoff from working out #6 avatar — Experienced lifter Conclusion 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
Wed, June 12, 2024
Episode 453: Bryan Boorstein & Jordan Lips- DEXA Scans, Cable Lateral Raises, Lengthened Partials, Leg Extensions and more
Welcome to the Mind Muscle Connection Podcast! In today's episode, I'm thrilled to welcome back two amazing guests, Jordan Lips and Bryan Boorstein. And as always, this episode is packed with valuable insights and informative discussions! We dove deep into DEXA Scans, cable laterals, Lengthened partials, leg extensions and more. They both shared their recent personal experiences and how they incorporate specific training methods into their routines. Plus, they answered some of the most frequently asked questions that have been a hot topic lately. If you're looking to get the latest scoop on these, you definitely don't want to miss this episode! Let’s talk about: Introduction Update on Jordan Lips Update on Bryan Boorstein 2-day off in a row Sleep management DEXA scans Leg extension Lengthened partials Cable laterals Pump for muscle growth 15-12-10 sets Core training Where to find Jordan & Bryan Bryan’s Instagram: @bryanboorstein Jordan’s Instagram: @jordanlipsfitness 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
Mon, June 10, 2024
Episode 452: Q&A- Fast and Slow Metabolisms, Should You Worry About Carbs/Fats, Can You Have Too Many Steps.
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Is there such a thing as too many steps? Does it matter if I don’t care where my calories come from? Is there such thing as fast and slow metabolism? 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
Tue, June 04, 2024
Episode 451: How The Size Of Your Calorie Deficit Impacts Body Comp
Welcome to the Mind Muscle Connection Podcast! I know many of you are eager to lose weight, while others are focused on both (losing weight and maintaining and building muscle) — it's a journey with many paths, and understanding how to balance your calorie deficit can make all the difference. That’s why in this solo episode, we're taking a closer look at the topic of "How the size of your calorie deficit impacts body composition." We'll also discuss the challenges you might face along the way. It's not always a straightforward path, and there can be caveats and obstacles that can impact your progress! I'll share tips and insights to help you navigate these challenges, so you can stay on track! Stay tuned. Let’s talk about: Introduction How the size of your calorie deficit impacts body comp Calorie deficit Maintaining muscle Caveat #1 Caveat #2 Caveat #3 Eat enough protein Sleep 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
Tue, June 04, 2024
Episode 450: Dr. Bill Campbell - Fat Loss Rates, Reverse Dieting, and more
Welcome to the Mind Muscle Connection Podcast! In this week's episode, we're diving deep into Fat loss rates, reverse dieting and more! We are thrilled to welcome back Dr. Bill Campbell for the fifth time! His consistent appearances on our show highlight just how reliable and knowledgeable he is in this field. Dr. Campbell will be sharing the latest updates from his research and experiments, providing us with invaluable insights and practical advice. This episode is jam-packed with information that can help you better understand these topics and apply them to your own journey. You won't want to miss it! Let’s talk about: Introduction Update on Dr. Bill Campbell Research study about losing fat Aggressive Dieting Body weight percentage Fat loss phases Strategies to maintain weight loss Important habits after your diet is over Reverse & recovery dieting Pros and cons Energy expenditure Metrics Protein and calories Diet breaks Where to find Dr. Bill Instagram: @billcampbellphd 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
Mon, June 03, 2024
Episode 449: Q&A - Taking Two Days Off In a Row Vs One, Calorie Change During Active Rest/Deloads, Heavier or Light Weight.
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: If one lifts two times daily, five times per week with two days off in a row, does this lead to more super compensation? How much do maintenance calories change during active rest? Is heavier weight or more reps for older guy looking to build a base for longevity good? 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
Fri, May 31, 2024
Episode 448: Stop Blaming Your Hormones
Welcome to the Mind Muscle Connection Podcast! Many people blame their hormones when they see no progress in their health and fitness goals, often feeling frustrated and helpless. It's common to think that our hormones are the root cause of our issues — however, the real mistake might be not understanding what our hormones do and how we can work with them to achieve our goals. So, in this solo episode titled "Stop Blaming Your Hormones,” I delve into the complex world of hormones. I’ll explain what hormones are and how they function in our bodies. We'll discuss several factors that might lead you to believe hormones are the problem and actionable steps you can take to feel better and see progress. If you think hormones are the issue holding you back, this episode is perfect for you! Let’s talk about: Introduction Stop blaming your hormones What are hormones? Things you’re doing that will alter your hormones Number 1: High-intensity training with poor recovery Number 2: Fat loss dieting for too long Number 3: Extreme weight loss Number 4: Micronutrient deficiency Number 5: Very low or high body fat levels Number 6: Poor sleep Number 7: Lack of exercise Number 8: Excess alcohol consumption Number 9: Poor hydration Number 10: Medication Things you can do to get everything in balance 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
Wed, May 29, 2024
Episode 447: Jeremiah Bair & Brandon DaCruz - Differences In Training and Nutrition Between Lifestyle Clients and Bodybuilders
Welcome to the Mind Muscle Connection Podcast! Join us into the Coaches Round Table as we catch up and unravel the intriguing differences in training and nutrition between lifestyle clients and bodybuilders, featuring Jeremiah Bair & Brandon DaCruz. From Brandon and Jeremiah's innovative approaches, we explore post Fat Loss Phase implementations you may never have heard, decode Protein Sparing Modified diets, and delve into the 5:2 diet. Stay tuned for deep insights as Brandon and Jeremiah’s own experiences make this discussion more interesting. Don't miss out on this captivating discussion! Tune in now! Let’s talk about: Coaches Round Table Catch Up Brandon Dacruz Update New Implementations after Fat Loss Phase for Brandon Protein Sparing Modified Fasts 5:2 Diet Protein Hyperfeeds Brandon’s Contest Prep Stress Mitigation Techniques Calorie Shifting Diet Jeremiah Bair Update Calorie Intake Caffeine Intake Jeff Hoehn Update Q&A Session Differences in Body Builders and Lifestyle Clients Fat Loss Perspective Client Example Wrap Up Follow Brandon on IG: @brandondacruz_ Check out Brandon's website: https://www.brandondacruzfit.com/ Email Brandon: bdacruzfitness@gmail.com Jeremiah’s Instagram: @jeremiahbair Website: https://www.bairfit.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
Mon, May 27, 2024
Episode 446: Q&A - Poor Training Sessions During Fat Loss, Metrics Clients Track, Pre-Workout Ingredients
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Is it normal for sessions to feel more difficult during a cut? What ingredients in pre-workout are worth it and at what dose? What metrics do you have clients track? 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
Fri, May 24, 2024
Episode 445: 5 Pillars Of A Body Recomp (Guest Appearance On The MFC Approach Podcast)
Welcome to the Mind Muscle Connection Podcast! I made a guest appearance on the MFC Approach Podcast, where we dove into all things body recomposition — the 5 pillars of a body recomp. We kicked things off by defining what body recomp actually means, then broke down the key factors and aspects that influence it. We also explored the important roles of nutrition, sleep, and stress management in achieving body recomposition goals, plus a lot more. It was a super informative and fun conversation, so make sure to check it out! Let’s talk about: Introduction (Guest appearance episode) All about Jeff Hoehn Jeff’s personal journey Body recomp Lifestyle and nutrition Sleep 5 pillars of body recomp Productive discomfort vs Unproductive discomfort Jeff’s platform 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
Wed, May 22, 2024
Episode 444: Dr. Eduardo De Souza- Concurrent Training, 52 Set Study, Lengthened Partials, and more
Welcome to the Mind Muscle Connection Podcast! Today, we have a very special guest joining us for the first time, Dr. Eduardo de Sosa and he talked about Concurrent training, 52 set study, lengthened partials and more! This is a very interesting conversation about muscle training from his perspective and research. He dives deep into the benefits of concurrent training, clears up some common misconceptions about training volume, and shares practical tips you can incorporate into your training. Dr. de Sosa's expertise and practical advice make this episode a must-listen for anyone looking to optimize their training routine! Let’s talk about: Introduction about Dr. Eduardo De Souza How Dr. Eduardo got into fitness Concurrent training Cardiovascular endurance on concurrent training Adaptations What Dr. Eduardo expects on concurrent training Thoughts on muscle training Lengthened partials 52 set study Where to find Dr. Eduardo Twitter: HERE ResearchGate: HERE 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
Mon, May 20, 2024
Episode 443: Q&A - Fixing Skinny Fat, Weekly Or Daily Volume More Important, My Highest Bodyweight
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: All about Skinny Fat Is weekly volume or daily volume more important most important for hypertrophy? My highest bodyweight in build 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
Fri, May 17, 2024
Episode 442: 5 Benefits of Body Recomp Over Weight Loss For Looks and Health
Welcome to the Mind Muscle Connection Podcast! Many people trying to lose weight worry that if they engage in body recomposition (body recomp) training, they'll end up looking bulky or they won't be able to achieve their weight goal. This misconception often leads them to avoid body recomp training altogether. However, what many don't realize is that body recomp can actually be incredibly beneficial, helping you not only look better but also feel better. In this solo episode, I dive deep into "5 Benefits of Body Recomp Over Weight Loss for Looks and Health." So if you're on a weight loss journey, this episode is a must-listen to help you understand how body recomp can be a game-changer for your goals! Let’s talk about: Introduction 5 Benefits of body recomp over weight loss for looks and health What is body recomp Dropping weight Benefit #1 You’re more likely to adhere to the plan Benefit #2 More muscles Benefit #3 You feel better overall Benefit #4 Higher chance of keeping weight off long-term Benefit #5 Improved look Weight loss focus VS Body recomp 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
Wed, May 15, 2024
Episode 441: Laura Savino - Building Phases For Women
Welcome to the Mind Muscle Connection Podcast! In today's podcast episode, we're really excited to have Laura Savino join us for the first time! We talked about Building Phases for Women. Laura and I dive deep into the various phases of muscle building for women, discussing not only the practical aspects but also the other challenges that come with it. She shares her unique approach to coaching clients who are eager to gain strength and muscle mass, as well as those who are in the midst of losing fat but are hesitant to engage in strength training. If you're a woman working on getting fit and strong, you'll find this episode especially helpful! So stay tuned! Let’s talk about: Introduction about Laura Savino Gut issues and coaching Laura’s surgery experience Nutrition Surplus Energy expenditure Building phase Fat loss Surplus or Maintenance Macros Reasons to end fat loss phase Gaining weight Mistakes in a building phase Where to find Laura Where to find Laura: @laurajustinesavino @elevatedpursuit 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
Mon, May 13, 2024
Episode 440: Q&A - Bulking Over 40, Why You Need A Phasic Approach To Fat Loss, Do You Have To Bulk?
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Do I need to use a nutrition periodization phasic approach? Do I need to go through these cycles of cutting and building? Any specific advice about bulking after 40? Does a small surplus really help with building muscle? 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
Fri, May 10, 2024
Episode 439: Body Recomp Hierarchy
Welcome to the Mind Muscle Connection Podcast! If you are on a journey of body recomposition and might be wondering about the priorities you should set - you’re in for a treat! In this sol episode, I talked about Body Recomp Hierarchy. I break down each factor in detail, explaining how each contributes to your results in body recomposition. This is a very informative episode that you won’t want to miss! Let’s talk about: Introduction Body recomp #1 Weight training #2 Energy balance #3 Protein #4 Sleep #5 Cardio training #6 Supplements Conclusion 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
Wed, May 08, 2024
Episode 438: Jeremy Ethier - Why Science Is Important, Long Muscle Length Training, N1 Practical Overview, and more
Welcome to the Mind Muscle Connection Podcast! In this episode, I'm thrilled to welcome Jeremy Ethier as a first-time guest on our podcast. We dove into Why Science is important, long muscle length training, N1 practical overview and more! Jeremy is passionate in all things science and it was fascinating to hear his perspective on how this can really make a difference in training and nutrition. He also shared his personal experiences with N1 training, talked about his own training and nutrition journey, and pointed out some really helpful resources on his channel that you might want to check out. This is a very interesting episode, so be sure to listen in! Let’s talk about: Introduction about Jeremy Ethier How Jeremy incorporates science in his content Research Long muscle length training N1 Jeremy’s training Nutrition Jeremy’s recommendation Where to find Jeremy: jeremyethier 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
Mon, May 06, 2024
Episode 437: Q&A- How Stress Impacts Body Comp, Role Of Calories For Muscle Growth, Not Increasing Weight Lifted For Muscle Growth
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Given training intensity is in the right place, which lever would you increase first for building? How can stress impact body recomp? Can it also impact fat gain? Say I only want to max out PRS to 200 pounds,squat, deadlift, and such not go past that weight, am I still able to gain muscle without adding more weight on each week? 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
Fri, May 03, 2024
Episode 436: Co-Host w/Philip Pape – Menopause Weight Loss, Bulking Without Getting Fat, & Cutting on Low Sleep
Welcome to the Mind Muscle Connection Podcast! In this episode, I'm thrilled to have Philip Pape joining me as a co-host! We dive into a highly requested and engaging discussion on Menopause Weight loss, bulking without getting fat, & cutting on low sleep. We've gathered some questions from our community, and in this episode, We each bring our own perspectives to these subjects, offering insights and practical tips. This conversation is not only informative but also provides a deeper, personal touch to each topic - so be sure to tune in! Let’s talk about: Introduction Rest between sets Low sleep Gaining weight in building phase Transition from a bulk to a cut Menopause & weight loss resistance Prep for seasons/holidays Takeaways Where to find Philip: Philips IG: @ witsandweights Philips Podcast: Wits & Weights Podcast 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
Wed, May 01, 2024
Episode 435: Josh Pelland - Volume, Specialization Cycles, and Resensitization for Muscle Growth and more
Welcome to the Mind Muscle Connection Podcast! In today's episode, we are thrilled to welcome Josh Pelland, a distinguished expert in the field of fitness and muscle growth. Josh delved deep into Volume, specialization cycles, and resensitization for Muscle growth and more From the important role of volume in hypertrophy to strategies for specialization, he made sure to cover it all! Josh's passion for fitness is truly incredible, and I'm sure you'll leave this episode with some actionable insights that could transform your approach to training. Don't miss it! Let’s talk about: Introduction about Josh Pelland Training dosage Volume in Hypertrophy Progress Specialization Research Where to find Josh Where to find Josh: josh.datadrivenstrength 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
Mon, April 29, 2024
Episode 434: Q&A - Exercise Order Impacting Performance, How Many Sets Per Week, Weight Going Down At Estimated TDEE
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Reverse to my estimated total daily energy expenditure but still losing weight, underweight and want to build muscle long term How many sets do I need to do to build muscle? Does exercise order impact performance? 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
Fri, April 26, 2024
Episode 433: How To Improve The Quality Of Your Muscle-Building Training
Welcome to the Mind Muscle Connection Podcast! Ever found yourself wondering how you can amp up your muscle-building game? Well, in this solo episode I talked about How to improve the quality of your muscle-building training! I understand how it can be challenging at times. That's why I shared some practical insights and tips to help you level up your training sessions. Including some actionable strategies so you can stay motivated! So, if you're ready to break through barriers, this episode has got you covered! Let’s talk about: Introduction How to improve the quality of your muscle-building training #1 Longer rest time #2 Better exercise selection #3 Getting close to failure #4 Stay focused during sets #5 Improve your technique #6 Improve execution #7 How you should feel after training Conclusion 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
Wed, April 24, 2024
Episode 432: Bryan Boorstein - Bro Splits, Training Density, Supersets, Pyramid Sets, and More
Welcome to the Mind Muscle Connection Podcast! I'm really happy to have Bryan Boorstein back with us once more. And this time, we talked about Bro splits, training density, supersets, pyramid sets and more! Bryan's expertise covers everything from the nitty-gritty of training techniques to the intricacies of program design. He's generously sharing insights into his own training, including his take on cardio and his passion for biking. This is a very interesting and inspiring episode, so be sure to tune in! Let’s talk about: Training and updates on Bryan Boorstein Exercise selection Cardio Hypertrophy Volume load on Hack squat Programming Sets and rest Volume Lengthened exposure How Bryan sets up training Upright rows Pyramid sets Where to find Bryan Where to find Bryan: Instagram: bryanboorstein Podcast: Eat Train Prosper 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
Mon, April 22, 2024
Episode 431: Q&A - Deloads 101, At Home Training, 10 Exercises For Life
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Thoughts on how often you should deload Working out at home, not having enough weight, does fatiguing muscle with a superset effective? If I will do only 10 exercises for the rest of my life, what will they be? 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
Fri, April 19, 2024
Episode 430: 7 Reasons Why Increasing Calories Didn't Work For You
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I’m delving into the 7 reasons why increasing your calorie intake didn’t work for you as expected. We'll thoroughly explore each of these reasons and help you understand why things may not be going as planned. Plus, I'll provide practical tips on how you can adjust your approach to see better results. So, if you've been scratching your head wondering why your efforts to increase calories haven't led to the muscle gains you hoped for, this episode is for you. Stay tuned for insights that could make all the difference in your fitness journey! Let’s talk about: Introduction Why people try to increase their calories #1 Eating more calories than you thought during your fat loss phase #2 No structure with nutrition #3 Not lifting or training in the process #4 Calorie numbers were off #5 Expectations #6 Diet quality went down the drain #7 Not doing it long enough 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
Wed, April 17, 2024
Episode 429: Steve Hall - Stimulus and Fatigue, Lengthened Partials, Body Recomp, and More
Welcome to the Mind Muscle Connection Podcast! I'm thrilled to share that in this week's episode, we have the incredible Steve Hall joining us once again. Some of you might remember Steve from his past guest appearance last October, and I couldn't be more excited to have him back with us! We'll be diving deep into topics Stimulus and fatigue, lengthened partials, body recomp and more. He will discuss his current training and nutrition, sharing knowledge and practical advice backed up by experience and research, covering all things sets and exercises. So, get ready to soak up some wisdom as we dive into another informative conversation with Steve Hall! Let’s talk about: Introduction Catching up with Steve Hall Body recomp Training quality Steve’s training & nutrition Stimulus and fatigue Intensity Set numbers Back Training and lats Technical failure Lengthened partials Round table around sets - Takeaways Sets Pump Steve’s competition Where to find Steve Where to find Steve: Instagram: revivestronger Website: Here 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
Mon, April 15, 2024
Episode 428: Q&A - Cutting During Poor Sleep Periods, GLP-1 For Weight Loss, Rep Ranges Based On Training Age.
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Too many cons with cutting during periods of low quality sleep. Are you better off staying at maintenance during this period of time? Does training experience impact the hypertrophy rep range? Thoughts on all the new GLP-1 supplements and shortcuts for people losing weight? 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
Fri, April 12, 2024
Episode 427: Progress Via Reps Or Weight For Muscle Growth, Building Muscle In a Deficit (Guest appearance on Lost&Lifting podcast)
Welcome to the Mind Muscle Connection Podcast! I'm excited to share my recent guest appearance on the Lost&Lifting podcast. We talked all about Progress via reps or weight for muscle growth, building muscle in a deficit. I talked in depth about this topic, including practical takeaways that you can implement int your routine, lifestyle and nutrition — all backed up by research and studies. So if you’re trying to build muscles, a lifter or just into fitness, this episode is a must listen! Let’s talk about: Introduction Jeff Hoehn 2022 study - Progressing overload Increasing load and increasing repetition Reps Exercise Double progression Deficit Recomp Reverse diet vs recovery diet Where to find Jeff 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
Wed, April 10, 2024
Episode 426: Alyssa Olenick - Why You Need To Do Dedicated Cardio As A Lifter
Welcome to the Mind Muscle Connection Podcast! Today, I'm excited to have Dr.Alyssa Olenick join me to discuss 'Why you need to do dedicated cardio as a lifter.' This episode promises to be enlightening as Alyssa, an expert in her field, imparts invaluable insights and expertise. She’ll cover topics ranging from cycle syncing and research on female training to common mistakes people make when they mix lifting and cardio. This episode is packed with helpful tips and insights that you won't want to miss! Let’s talk about: Introduction about Dr. Alyssa Olenick Research Female research Cycle syncing Common mistakes Cardio Lifting What to track and monitor Where to find Dr. Alyssa Olenick Where to find Dr. Alyssa Olenick: doclyssfitness 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
Mon, April 08, 2024
Episode 425: Q&A - Arm Training Tips, My Thoughts On Sugar, Movement Throughout The Day
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: How to bring up arms while doing PPL? What do you think about spreading your activity throughout the day versus getting it all in at once? What to tell a client who says they were told not to eat bananas by a doctor because it’s sugar 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
Fri, April 05, 2024
Episode 424: Common Cardio Mistakes In A Body Recomp
Welcome to the Mind Muscle Connection Podcast! Have you been diligently working towards your body recomp goals, only to find that progress seems to have hit a plateau? Perhaps, amidst your journey, you've overlooked the role of your cardio routine. In this solo episode, I’ll discuss the 8 common cardio mistakes in a body recomp. Understanding the right cardio training might be the missing piece of the puzzle in your quest for your body goals. So if you're working hard to transform your body and want to make sure you're doing everything the best way possible, then this episode is perfect for you. Let’s talk about: Introduction 5 ways aerobic training can benefit you as a lifter Aerobic training #1 Improve recovery between set and workouts #2 Improve ability to handle discomfort & stay focused on sets #3 Improved nutrition partitioning #4 Lower fatigue #5 Overall health and longevity Body recomp 8 common cardio mistakes in a body recomp #1 Not doing any cardio #2 Cardio should not be the main tool to drop body fat or lose weight #3 Doing too much volume at high intensities #4 Trying to turn weightlifting to cardio #5 Doing cardio right before weightlifting #6 Modalities #7 Not accounting for potential hunger increase #8 Focusing on calorie burn Benefits from hockey How to improve body composition 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
Wed, April 03, 2024
Episode 423: Martin Refalo - Is 1-2 RIR Just As Effective As Training To Failure For Muscle Growth?
Welcome to the Mind Muscle Connection Podcast! In today's episode, I am delighted to feature Martin Refalo, who delves into the intriguing question: "Is 1-2 RIR Just As Effective As Training To Failure For Muscle Growth?" Throughout the discussion, he articulates insights including volume nutrition, nuances of resistance training, progression strategies, and much more. Plus, the research findings with practical applications. Martin has done a lot of research on this topic, and he breaks it down for us. If you're working on building muscle, you definitely want to check out this episode. Let’s talk about: Introduction about Martin Martin’s research Meta-regression: Zach Robinson’s paper RIR prescription Volume Nutrition Resistance training Menstrual cycle Sets & rest Progression Results Fatigue Why Volume is important Practical applications Social media Where to find Martin Where to find Martin: mrfitness__ 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
Mon, April 01, 2024
Episode 422: Q&A- How To Lose Body Fat, Collagen Protein, Lifting Straps
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Thoughts on lifting straps like using them for heavy pulling exercises, are they bad for grip strength? Is Collagen a decent protein supplement? I’m building now, but I want to do a cut soon, how do I lose body fat? 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
Fri, March 29, 2024
Episode 421: A Little About Me And How I Got Here
Welcome to the Mind Muscle Connection Podcast! In this special episode, I wanted to take some time to talk A little about me and how I got here. Consider this episode a dedicated opportunity for you to gain insight into my background and experiences! I'll share some stories from my past and talk about what made me who I am today. From my earliest memories to the significant milestones, I'll share it all with you. I'm excited to open up and connect with you all in a new way! Stay tuned! Let’s talk about: Introduction Podcast Marriage Career Health & Fitness Hockey Food Passion Family Lifelong learnings Best advice How I got here Body transformation Trust the process Conclusion 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
Wed, March 27, 2024
Episode 420: Jeff Alberts - How To Maintain Training Into Your 40s and Beyond
Welcome to the Mind Muscle Connection Podcast! In today's exciting episode, I am absolutely delighted to welcome back the incredible Jeff Alberts! Jeff will be diving into How to maintain training into your 40s and beyond. We'll be catching up with Jeff, hearing about his latest endeavors, and gaining valuable perspectives on how he's navigating his training routine during his recovery phase. He will share his wisdom on everything from diet adjustments to training tailored for those of you in your 30s and 40s. This is such an interesting episode so be sure to tune in! Let’s talk about: Introduction about Jeff Alberts Life update on Jeff Training Sleep Cardio Tracking Diet Gains Recovery diet Building muscle Training tips when you’re in your 30s & 40s Training intensity Lifting Length and partials Exercise Muscle groups Where to find Jeff Jeff’s Instagram: 3dmj_godfather Website: HERE 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
Mon, March 25, 2024
Episode 419: Q&A- How To Know How Long To Rest For Muscle Growth, Water Weight Fluctuations When Starting A Build, Specialization Phase
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: How fast should the scale jump the first few weeks off the lean block? Not very good at auto regulating rest on rest times, any ideas to help? How to structure a specialization phase? 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
Fri, March 22, 2024
Episode 418: How To Do A Body Recomp (Guest Appearance on the Lifestyle Lifters Show)
Welcome to the Mind Muscle Connection Podcast! In this episode, I'll be sharing my guest appearance on the Lifestyle Lifters show, where I talked about How to do a body recomp. This was a very insightful and informative episode, covering everything from common misconceptions about nutrition during body recomposition to cardio and maintenance. So whether you’re starting your body recomp journey or working towards it, this episode is for you! Let’s talk about: Introduction Body recomp Common misconception - Nutrition Calculating calories Macros Ways to hit your nutrition goals Meal planning Deloads Adherence Body recomp training Cardio Maintenance Where to connect with me 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
Wed, March 20, 2024
Episode 417: Sal Di Stefano - Things To Focus On In Your 40s, Range Of Motion, Peptides, and more.
Welcome to the Mind Muscle Connection Podcast! In today's episode, we're excited to have a special guest, Sal Di Stefano, joining us. We talked about Things to focus on in your 40s, range of motion, peptides, and more. Throughout our engaging conversation, Sal offers valuable insights into peptides and GLP-1 agonists, shedding light on their roles. If you found yourself curious about this topic and his expertise, this episode is a must-listen! Let’s talk about: Introduction about Sal Di Stefano Programs in your 40s Sleep Hunger 18-week study on weight training High protein diet Range of motion Cardio Sal’s training & nutrition Peptides GLP-1 Agonist What helps Sal to stay grounded Where to find Sal Where to find Sal: Instagram: mindpumpdistefano Website - HERE 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
Mon, March 18, 2024
Episode 416: Q&A - How To Manage Fat Loss and Endurance Goals, Back Training, When To Make Adjustments During A Fat Loss Phase
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: How to approach fat loss with endurance goals? When dieting and weight loss has stalled, how long would you wait to adjust macros? How many times per week/how to program back training? 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
Fri, March 15, 2024
Episode 415: 6 Supplements I Recommend To Every Client
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I’m talking about the 6 Supplements I recommend to every client! While a balanced diet is essential, the reality is that we may not always obtain all the necessary nutrients solely from food — and this is where supplements come in handy. Throughout the episode, I'll break down each supplement, talking about what it does, and any potential side effects or interactions. Understanding the ins and outs of supplementation can really make a difference in your health journey! Let’s talk about: Introduction 6 Supplements I recommend to every client #1 Creatine monohydrate #2 Whey protein #3 Magnesium Glycinate #4 Vitamin D #5 Fish oil #6 Multivitamins Summary 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
Wed, March 13, 2024
Episode 414: Bryan Boorstein & Jordan Lips- When To Maintain Year Round, Glute Training, Lengthened Partials, and more.
Welcome to the Mind Muscle Connection Podcast! In today's episode, we're happy to have Bryan Boorstein and Jordan Lips with us again! We talk about When to maintain year round, glute training, lengthened partials, and more. This is an informative episode as they both bring their extensive expertise to the table. Additionally, they share valuable insights into effective training methods, zone 2 cardio, and fartlek training. Whether you're new to fitness or you've been at it for a while, you'll get a lot out of this episode. Don't miss it! Let’s talk about: Introduction Bryan’s training Jordan’s training Zone 2 Cardio: Thoughts of Bryan and Jordan When to maintain year-round Training & nutrition Bulking Length and partials Glutes training Common mistakes in glutes training Controlling tempo and adding weight Where to find Bryan & Jordan Where to find Bryan: Instagram: bryanboorstein Podcast: Eat Train Prosper Where you can find Jordan Lips: jordanlipsfitness 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
Mon, March 11, 2024
Episode 413: Q&A - How To Know You Are Building Muscle, High Step Count Causing Hunger, Ab Training 101.
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: How do you if you’re building muscle? Does a higher step count make you hungrier? Can you say something about abs? How to train them and how much? FREE 30 Min Strategy Call: HERE Body Recomp Masterclass: HERE Nutrition Periodization Masterclass: HERE How You Can Work With Me?: HERE Coaching application: HERE
Fri, March 08, 2024
Episode 412: How To Get The Most Out Of Your Building Phase (Appearance On The Fit To Transform Podcast)
Welcome to the Mind Muscle Connection Podcast! In today's episode, I had the pleasure of making a guest appearance on "The Fit to Transform Podcast." I'm thrilled to share this episode with you all right here! During our discussion, we delved into the crucial topic of 'How To Get The Most Out Of Your Building Phase.' This episode is jam-packed with valuable insights, especially if you're currently navigating the building phase of your fitness journey. We covered a wide array of topics, including terms that might be new to you, alongside essential aspects to consider both during the building phase and before transitioning into a surplus. You won't want to miss out on the wealth of information shared in this episode! Let’s talk about: Introduction Muscle Gain primer phase Who is Jeff Hoehn Muscle gain phase Surplus Best candidate to go into surplus Minimum number of sessions for moderate surplus Takeaway Sleep Diet & nutrition quality Gut health Body fat levels Mindset Fat loss phase Surplus for Men Duration for building phase before transitioning to a surplus Final takeaways Where to find Jeff 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 Nikias Podcast: HERE Nikias Website: HERE
Wed, March 06, 2024
Episode 411: Lindsay Parker - Training During Pregnancy, Training To Failure, and more
Welcome to the Mind Muscle Connection Podcast! In this week's episode, we're thrilled to welcome back Lindsay Parker as our returning guest. We delved into Training during pregnancy, training to failure, and more. Lindsay shared how she stayed active during her pregnancy and why this is not a barrier to engage in lifting weights and training. She highlighted several benefits one can derive from training (while pregnant), even during the period leading up to childbirth. Plus, we got into the nitty-gritty of training to failure, fatigue, and forms. If any of this sounds interesting to you, make sure to listen in! Let’s talk about: Introduction about Lindsay Parker Lifting during pregnancy Tracking and losing weight Training How Lindsay manages post-pregnancy Training to failure Failure and non-failure training Exercise selection Systematic failure Fatigue Training with women Form Lindsay’s training app Where to find Lindsay Instagram: liftinglindsay 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
Mon, March 04, 2024
Episode 410: Q&A- Calorie Amount To Lose Fat/Build Muscle, Managing Cravings At Night, How To Get A Pull Up
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: How to deal with clients who have cravings specifically at night? What should your calorie deficit be to lose body fat and build muscle? Good strength base but struggles with one pull up 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
Fri, March 01, 2024
Episode 409: Calorie Deficit Misconceptions
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I took a deep dive into the Calorie Deficit Misconceptions. People have been buzzing about all sorts of topics related to calorie deficits, from tracking calories to various strategies. But in this episode, we're going to cut through all that and discuss what calorie deficit really is. I covered essential points to keep in mind, including key factors to watch out for and provided guidelines to ensure you're on track with your weight loss goals. So if you're on a weight loss journey, contemplating entering a calorie deficit, or already in one, then you won’t want to miss this episode! Let’s talk about: Introduction Calorie deficit misconceptions What is calorie deficit Misconception #1 It’s a diet style/way of eating Misconception #2 It’s a one-size-fits-all all number Misconception #3 It’s not effective for weight loss Misconception #4 It’s the same as tracking calories Misconception #5 It’s a static number Misconception #6 It’s easy, all you need to do is eat less and move more Misconception #7 You can eat whatever you want How to know if you’re in a calorie deficit Ways to get into a calorie deficit Conversation with one of my clients 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
Wed, February 28, 2024
Episode 408: Lauren Colenso-Semple - Training Around The Menstrual Cycle, Low Energy Availability
Welcome to the Mind Muscle Connection Podcast! In today's episode, I am delighted to be joined once again by Lauren Colenso Semple, a returning guest who brings a wealth of knowledge on training! This time, Lauren discussed about Training around the menstrual cycle, low energy availability. She explored myths and misconceptions surrounding the different phases of the cycle and even discussed the nuanced ways in which sexual differences can impact muscle building. If you're a woman who is concerned about how your menstrual cycle affects your training, or if you simply have a curiosity about how the menstrual cycle operates in the context of fitness, then this episode is tailor-made for you! Let’s talk about: Introduction about Lauren Colenso-Semple Lauren’s research Phase-based training Common claims around training during the menstrual cycle Practical applications on training Training based on gender Deloading Nutrition What to expect on Lauren’s research Low energy availability Fertility Health issues Gut health digestion Building muscle Symptoms around menstrual cycle Issues Individual response Blood work Energy state in building muscle Surplus Research about weight loss drugs Where to find Lauren Instagram: laurencs1 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
Mon, February 26, 2024
Episode 407: Q&A- High Reps/Low Weight or Higher Weight/Low Reps, Reverse Dieting, Training Through Injury
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Less reps, more weight or higher reps, less weight? What’s better? When you start a reverse diet, how do you know if you’re gaining muscle or fat? Training through injury 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
Fri, February 23, 2024
Episode 406: 7 Quad Training Muscle Growth Tips
Welcome to the Mind Muscle Connection Podcast! Are you currently feeling the burn in your quads but frustrated by the lack of noticeable gains? Or perhaps you're planning to start on a journey to sculpt your quad muscles and seeking guidance to do it effectively? In this solo episode, I discussed the 7 Quad training muscle growth tips where this can serve as your comprehensive guide for maximizing your quad muscle growth. I also provided practical advice that you can seamlessly incorporate into your training routine. So don't miss out on this informative episode! Let’s talk about: Introduction Quad training muscle growth tips #1 Do more than just back squats #2 Use progressive overload #3 Work through a full range of motion & don’t neglect length & position #4 Use heel elevation #5 Work in the 5-15 rep range #6 Train to 0-3 RAR #7 Limit doing more than 8-10 sets per workout Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Wed, February 21, 2024
Episode 405: Dr Pak - Optimal Technique For Muscle Growth
Welcome to the Mind Muscle Connection Podcast! In this episode, we are joined by an amazing guest, Dr. Pak, who shares his knowledge about Optimal Techniques for Muscle Growth. Throughout the discussion, Dr. Pak delves into a comprehensive exploration of muscle-building strategies, exercises, and hypertrophy, backed by his extensive research findings. Whether you're curious about improving your workout routine or enhancing your muscle-building efforts, this episode is a must-listen for practical advice and evidence-based strategies! Let’s talk about: Introduction about Dr Pak Dr Pak’s research Dr. Pak’s current training Common mistakes in building muscle Fatigue Technique for hypertrophy Findings on Dr. Pak’s research Length & partials Exercise-specific pneumatics Overthinking techniques Muscle growth Optimizing Hypertrophy Technique Minimum effective dose What Dr. Pak’s excited about Where to find Dr. Pak Instagram: dr__pak Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Mon, February 19, 2024
Episode 404: Q&A - Genetics and Energy Expenditure, Tracking Veggies, When To Adjust Protein/Fats
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: How big of a role do genetics play in energy expenditure? When dieting, when would we make adjustments to protein and fats? When in fat loss, does counting veggies affect the macros? Should I log them as well? Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Fri, February 16, 2024
Episode 403: How To Increase Food Volume For Easier Fat Loss and Weight Management
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I discussed How To Increase Food Volume For Easier Fat Loss and Weight Management. I broke down some practical ways you can increase the amount of food you eat without consuming excess calories, which can aid in fat loss and weight management. Plus, I explained how you can incorporate them into your routine to reach your weight goals more effectively. If you're actively working on weight management, then this episode is tailored for you Let’s talk about: Introduction Increasing food volume for easier fat loss & weight management Hunger Slashing calories Hunger hormones Increase food volume Way to Increase Food Volume: Don’t drink your calories Way to Increase Food Volume: Low-fat protein sources Way to Increase Food Volume: Cooking substitutions #4 Way to Increase Food Volume: Use high-volume carb sources #5 Way to Increase Food Volume: Use calorie-free sauces & flavorings #6 Way to Increase Food Volume: Eat more food that take longer to eat Final takeaways Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Wed, February 14, 2024
Episode 402: Brandon DaCruz & Jeremiah Bair Rate of Weight Gain for Muscle Growth and more
Welcome to the Mind Muscle Connection Podcast! In this episode, we are delighted to have our regular guests, Brandon Da Cruz and Jeremiah Bair, joining us once again! Together, we delved into the topic of Rate of Weight Gain for Muscle Growth and more. We had an insightful discussion where Brandon and Jeremiah shared their expertise in training and nutrition. They also provided detailed insights into weight gain, discussing the nuances of the building phase and how it varies between men and women. As we wrap up, Brandon highlighted a study on protein - so make sure to tune in to tune in to this portion of the episode! Let’s talk about: What’s going on with Jeremiah Bair Training What’s going on with Brandon DaCruz Jeremiah & Brandon’s nutrition An update on my training Weight gain Takeaway Building phase Progressive overload Maintenance Difference between men & women in terms of gaining Protein Conclusion Follow Brandon on IG: brandondacruz_ Check out Brandon's website: HERE E-mail Brandon: bdacruzfitness@gmail.com Follow Jeremiah on IG: jeremiahbair Website: HERE Podcast: HERE Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Mon, February 12, 2024
Episode 401: Q&A- Strength vs. Hypertrophy Training, Weight Loss Plateau, Performance Going Up In A Deficit.
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Differences between training for strength vs training for muscle growth Could weight loss plateau be caused by hormones? My performance is going up in a deficit, is this muscle gain? Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Fri, February 09, 2024
Episode 400: Long Muscle Length Training
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I delved into the concept of Long Muscle Length Training, breaking down the details to uncover what this truly means. I explored the underlying principles, discussed why you should seriously consider incorporating it into your training regimen, and highlighted the numerous benefits associated with this approach. Additionally, I shared insights into how I personally integrate Long Muscle Length Training into my own workouts and with my clients. Tune in to gain a comprehensive understanding, valuable insights, and practical tips to enhance your training experience! Let’s talk about: Introduction Long Muscle Length Training Range of motion Lengthened position Why consider length and partials How to utilize How I incorporate this in my training and the client’s training Benefits Downsides Conclusion Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Wed, February 07, 2024
Episode 399: Jordan Lips - Half Marathon Review, Training Volume, Training During Periods of Low Sleep, and more
Welcome to the Mind Muscle Connection Podcast! Jordan Lips has returned with another insightful episode, delving into Half Marathon Review, Training Volume, Training During Periods of Low Sleep, and more. Drawing from his extensive experience, Lips meticulously discusses how various training approaches can significantly impact one's results. He also provides a detailed recount of his own Half Marathon experience, cardio and training sessions! Be sure to tune in for this enriching discussion! Let’s talk about: Introduction about Jordan Lips Half Marathon Lactate threshold Intervals & timing Cardio Training Cardio session How to know you’re progressing Jordan’s upcoming goals and training Drop and increase in volume Reps Weight training Training During Periods of Low Sleep Hypertrophy camp Where to find Jordan Lips Where to find Jordan: HERE Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Mon, February 05, 2024
Episode 398: Q&A - Why I Prefer Macro/Calorie Ranges, Reasons To Periodize Nutrition, Diet Break Duration.
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: How close +/- 5 grams, for example, do you typically recommend hitting macros? Do you have to do nutrition phases? How long do you recommend a diet break for? Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Fri, February 02, 2024
Episode 397: How To Figure Out Your Maintenance Calories
Welcome to the Mind Muscle Connection Podcast! If you're curious about maintenance calories, then this solo episode is tailored just for you! In today's discussion, I delve into How to find your maintenance calories + misconceptions/benefits/reasons of being at maintenance calories. Throughout the episode, I break down these concepts in detail, providing examples to illustrate the process. Don't miss out on this informative episode that guides you through the journey of discovering and understanding your maintenance calories! Let’s talk about: Introduction Common misconceptions Building muscles Lower stress levels Supports gut health Improved sleep quality Diet breaks Performance-related goals Summary Maintenance calories How to find your maintenance calories Final takeaways Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Wed, January 31, 2024
Episode 396: Daniel Plotkin- Squats vs Hip Thrust, Rep Ranges For Muscle Growth, Increasing Reps or Weight
Welcome to the Mind Muscle Connection Podcast! In this episode, we have a special guest, Daniel Plotkin, who shared in-depth insights on Squats vs Hip Thrust, Rep ranges for muscle growth, increasing reps or weight. He broke down the importance of using different rep ranges for optimal muscle development, supporting his points with solid research and studies. Plus, he gave practical advice that you can easily apply to your workouts. If you are looking for a valuable resource to understand these exercises, you won't want to miss this episode! Let’s talk about: Introduction about Daniel Plotkin Mechanisms of hyperthropy Daniel’s training Squats VS Hip Thrust study Misinterpretations Studies about muscle groups Increasing reps and weight study Rep ranges Downsides of low rep ranges Downsides of higher rep ranges Application of ranges Studies coming out and where to find Daniel Where to find Daniel: danielplotkin Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Mon, January 29, 2024
Episode 395: Q&A - Carbohydrate Timing, Too Much Protein/Fiber, How To Gain Muscle At Maintenance
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: How do you like to split your carbs throughout the day? Is there such thing as too much fiber or protein if you don’t have digestive symptoms? Tips for gaining muscle/body recomp in maintenance Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Fri, January 26, 2024
Episode 394: Training to Failure For Muscle Growth
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I talked about Training to Failure For Muscle Growth. If you're on a fitness journey and wondering whether training to failure is a good approach or if you're doing it right, this episode breaks it down for you. I shared straightforward insights and practical advice to help you understand this training method better and provided additional tips to help you reach your muscle-building goals. This is an informative episode designed to give you knowledge and guidance so make sure not to miss it! Let’s talk about: Introduction Training to Failure For Muscle Growth Volitional and momentary failure Non-failure training = Easy training Things that can impact failure for muscle growth - #1 Load Things that can impact failure for muscle growth - #2 Exercises Things that can impact failure for muscle growth - #3 What you define as failure Ways to implement failure training Final takeaways Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Wed, January 24, 2024
Episode 393: Astrid Naranjo - Anti-Diet Philosophy, Managing Weight Gain During Holidays, and more
Welcome to the Mind Muscle Connection Podcast! In this week's episode, we have the pleasure of welcoming Astrid Naranjo. She is renowned as the "anti-diet dietitian." Now, I know that might raise eyebrows, especially for those of you focused on weight loss and currently following a diet. However, I encourage you to listen to this episode and hear Astrid's journey, understand the story behind her perspective, and delve into what she truly means by being "anti-diet." This episode is both intriguing and informative. If you're curious to learn more about Astrid and her unique approach, be sure to tune in! Let’s talk about: Introduction about Astrid Naranjo Astrid’s Philosophy Training & Nutrition of Astrid Weight gain during holidays Body fat Astrid’s client experience The “all or nothing” mindset Consistency Articles and where to find Astrid Instagram: @antidiet_dietitian Youtube: @AstridNaranjo_dietitian Website: https://astrid-dietitian.com/ Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Mon, January 22, 2024
Episode 392: Q&A - How To Get The Most Out Of Your Calorie Surplus, Downsides Of Too Much Coffee
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: If you train at two to three times per week, should you be in a surplus? Is there an ideal ratio between unilateral and bilateral exercises in a training program? My opinion on coffee and downsides of too much coffee Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Fri, January 19, 2024
Episode 391:The Most Common Reasons For Fat Loss Plateaus
Welcome to the Mind Muscle Connection Podcast! Have you been putting in the effort to shed those extra pounds but haven't seen any progress lately? Ever wondered if you might be stuck in a fat loss plateau? In this solo episode, I delve into the most common reasons for fat loss plateaus and share some detailed insights. Tune in to discover what might be holding you back and, more importantly, learn actionable steps to break through this challenge and start seeing the progress you've been working so hard for. It's an informative episode you won't want to miss! Let’s talk about: Introduction The most common reasons for fat loss plateaus #1 Adherence is slipped #2 Being on track for 4-6 days but have 1-3 days a week where you just wing it #3 Genetics #4 Calories and movement #5 Losing muscles Conclusion Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Wed, January 17, 2024
Episode 390: Max Coleman - Deloads, Drop Sets, and more
Welcome to the Mind Muscle Connection Podcast! In this episode, we welcome Dr. Max Coleman for the first time, delving into a comprehensive discussion on Deloads, Dropsets, and more. Dr. Coleman not only shares his insights but also backs them up with in-depth discussions on supporting studies that reinforce the topics covered. He generously imparts his practical applications, drawing from personal experiences in implementing these strategies both for himself and his clients. If this piques your interest, tune in for this engaging conversation! Let’s talk about: Introduction about Dr. Max Coleman Hyphertropy research Dr. Max’s training and nutrition Length & partials Deloads Drop Sets Study Intensity and training to failure Potential caveats How Dr. Max implements drop sets Exercise selection Future research Deloads Study Hyperthropy - Physiological standpoint Extended periods in training Strength, auto-regulated approach Practical applications Research studies recommendations Where to find Dr. Max Where to find Dr. Max Coleman: Instagram - @coleman.et.al Research Gate: Max Coleman Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Mon, January 15, 2024
Episode 389: Q&A - Adjusting Training Around Menstrual Cycle, How Much Protein At One Time, Overtraining Or Underrecovery.
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Should you not lift as heavy during your period? What are your thoughts on, “There is no overtraining, just under eating/under recovery”? A study: The Anabolic Response to Protein Ingestion during Recovery from Exercise has no Upper Limit in Magnitude and Duration in Humans Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Fri, January 12, 2024
Episode 388: How To Have A Successful Fat Loss Phase In 2024
Welcome to the Mind Muscle Connection Podcast! In this solo episode, titled 'How To Have a Successful Fat Loss Phase in 2024,' I gave some tips you can use so you start the New Year right! I talked about 9 things you can consider as guides and tips so you can successfully lose body fat. I hope that you give this episode a listen so that you have an idea on what steps to take instead of freezing and not doing anything for your fat loss goals! Let’s talk about: Introduction How to have a successful fat loss phase in 2024 #1 Don’t drop weight too quickly #2 Make sure your macros are balanced #3 Break weight loss up into chunks/utilize diet breaks #4 Lift weights #5 Don’t rely on exercise for fat loss #6 Dial in sleep #7 Make sure you have a game plan for after the diet #8 Don’t plan on trying to fat loss diet the entire year #9 Consider a body recomp approach instead of a fat loss Conclusion Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Wed, January 10, 2024
Episode 387: Dr. Eric Helms- Prep Review, Optimal Weight Gain For Muscle Growth, and more.
Welcome to the Mind Muscle Connection Podcast! We have Dr. Eric Helms again as our guest for today’s episode. We have had him in the podcast four or five times now, and as always, he has a lot of valuable information to share with us! Dr. Eric Helms talks about his WNBF training, specialization phase, what’s next for him, optimal weight gain for muscle growth, surplus, and so much more! Let’s talk about: Introduction and a recap from Dr. Eric Helms on his WNBF competition Dr. Eric Helms’ prep in the final eight weeks of his WNBF competition Specialization Phase Volume in relation to Specialization Phase How was it for Dr. Eric Helms for his first professional show and what’s next for him What Dr. Eric Helms will be focusing on from the training or nutrition standpoint during his off-season Dr. Eric Helms’ tip on pairing the right rep range with movements Dr. Eric Helms on Surplus based on his weight gain study and his own weight gain Dr. Eric Helms on maintenance Dr. Eric Helms’ study changing his mindset on weight gain Dr. Eric Helms on the statement “You can build muscle at your maintenance” Conclusion You may find more about Dr. Eric Helms HERE Dr. Eric Helms’ Instagram: @helms3dmj Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Mon, January 08, 2024
Episode 386: Q&A- What To Do If You Gained Too Much In A Building Phase, Meal Prep Services, Too Many Sets For One Exercise
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Options if I gained too much during a build but want to continue Do you think there's a limit to how many sets you should do for one single exercise? Thoughts on using a meal prep service Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Fri, January 05, 2024
Episode 385: Chest Training Tips For Muscle Growth
Welcome to the Mind Muscle Connection Podcast! In this solo episode, titled 'Chest Training Tips for Muscle Growth,' I delved into the nuances of chest training, drawing from my own experiences and reflecting on my journey from the beginning. I meticulously broke down eight essential tips, providing detailed insights and offering advice to enhance your training regimen. If you're currently engaged in chest training and aspire to achieve your fitness goals, this episode is tailored specifically for you! Let’s talk about: Introduction Chest Training tips for muscle growth #1 Use more dumbbells, cables, and machines vs barbell bench #2 Don’t neglect the bottom portion of the range of motion #3 Utilize progressive overload #4 Train with 1-2 reps in reserve #5 Train 1-3 times per week #6 Do 6 to 15 sets per week #7 Do a flat press, an incline press, and a fly variation #8 Train the chest at the 6-12 rep range Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Wed, January 03, 2024
Episode 384: Dr Mike Nelson- How Long Does It Take To Lose Fitness Adaptations, Cannabis Impact On Health, Performance, and Pain
Welcome to the Mind Muscle Connection Podcast! In today's episode, we're thrilled to welcome back Dr. Mike Nelson for the second time around! Dr Mike delves into the intriguing topics of how long it takes to lose fitness adaptations, the impact of cannabis on health, performance, and pain. He provides a thorough and in-depth explanation, exploring the pros and cons, and shedding light on how these factors can significantly influence your overall health. If this piques your interest, stay tuned for an insightful discussion that could reshape your perspective. Let’s talk about: Introduction about Dr Mike Nelson Dr. Mike’s training Endurance, strength, and hypertrophy Genetics Cannabis Impact on health of Cannabis Long-term pros and cons Studies on THC Timing and food Where to find Dr. Mike Website: miketnelson.com Instagram: @drmiketnelson Podcast: Flex Diet Podcast | Dr. Mike T Nelson Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Mon, January 01, 2024
Episode 383: Q&A - Improving HRV, Gaintaining, One Chest Exercise For A Year
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: How did your clients’ HRV improve? Can I gaintain forever? If you could pick one chest exercise to do for an entire year, what would it be? Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Fri, December 29, 2023
Episode 382: Why You Struggle To Build Muscle If You Enjoy/Have A Cardio/Endurance Background
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I delved into the intriguing topic as to Why You Struggle To Build Muscle If You Enjoy/Have A Cardio/Endurance Background. I went through all the possible reasons that could be holding you back and gave practical insights on what you can do about it. If you're facing challenges in building muscle, this episode provides straightforward explanations and useful tips to help you understand and address the obstacles. Give it a listen for clear guidance on overcoming the hurdles and achieving your muscle-building goals! Let’s talk about: Introduction Why You Struggle To Build Muscle If You Enjoy/Have A Cardio/Endurance Background #1 Poor Strength/Muscle-building training #2 Too much high-intensity cardio work #3 Don’t eat enough protein #4 Don’t eat enough overall and/or nutrient-dense food #5 Poor meal timing around workout #6 Poor recovery #7 Not taking any lighter weeks from endurance My client’s story Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Wed, December 27, 2023
Episode 381: Alex Bush - Glute Training, His Training, Cardio, and More
Welcome to the Mind Muscle Connection Podcast! In today's episode, we are thrilled to welcome back Alex Bush as our guest. He delves into a variety of topics, including Glute training, his training, Cardio, and more. Alex provides a detailed account of his recent move, highlighting the setup of his home gym and the intricacies of his training approach. Expect a comprehensive discussion on cargo and glute training, with Alex sharing invaluable insights and practical tips! Whether you're currently engaged in glute and cardio workouts or considering incorporating them into your routine, this episode offers a wealth of information that can elevate your training experience. So stay tuned! Let’s talk about: Introduction about Alex Bush Update on Alex and his move Alex’s training Cardio Tips for building muscle tissue Food digestion Weight gain Sex differences Glute training Training intensity Exercise selection Bias areas Where to find Alex Where you can find Alex Bush: Instagram: @alexbush__ Website: physiquedevelopment.com Training app: Physique Development Training Club Youtube: Physique Development Podcast Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Mon, December 25, 2023
Episode 380: Q&A - What Rep Range If You Could Only Use One Forever, Do Squats Grow Hamstrings, Good Weight Gain Rate For Muscle Growth
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: If you could only use one rep range for all exercises, which one is it? On a lean bulk, is .3 to .5 KG weekly weight gain a good rate? Are Squats Good For Building Hamstrings? Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Fri, December 22, 2023
Episode 379: 5 Building Phase Misconceptions
Welcome to the Mind Muscle Connection Podcast! Are you currently in the building phase of your fitness journey, but find yourself limited by certain beliefs that you think are true? In this solo episode, I delve into the 5 common misconceptions surrounding the building phase. I walk you through each one, explaining why these beliefs aren't necessarily true and how they might be holding you back from achieving your body goals. So if you're looking for insights to maintain and boost your motivation during this phase, this episode is for you! Let’s talk about:. Introduction 5 building phase misconceptions What is a building phase #1 Gaining a ton of body fat #2 Going to look worse during this period #3 Going back to initial weight #4 I’m not going to be making any progress #5 I can never go back to losing body fat Conclusion Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Wed, December 20, 2023
Episode 378: Dr. Matthew Stratton- Intermittent Fasting, Pre-Workout Supplementation, Importance of Breakfast for Training, and more
Welcome to the Mind Muscle Connection Podcast! In today's episode, we're excited to welcome back Dr. Matthew Stratton after more than two years! He talked about Intermittent Fasting, Pre-workout Supplementation, Importance of Breakfast for Training, and more. While Intermittent Fasting is often associated with weight loss, Dr. Matthew addresses its suitability for muscle building. Get all the answers, including tips on exercising during the eating window and how to approach fasting while aiming to build muscle. Plus, he shares insights on whether intermittent fasting or caloric restriction is more effective for your dietary goals. If you're curious or considering Intermittent Fasting for your health and fitness goals, this one's for you! Let’s talk about: Introduction about Dr. Matthew Stratton His study about Intermittent fasting Breakfast for training Factors of meals What is intermittent fasting Downside of doing longer fast from a body comp standpoint Body fat levels Fasting is not recommended when building muscle The conservative protocol Exercising during the eating window Impact of age Sex differences Studies about intermittent fasting Time-restricted eating Autophagy Diet industry Comparing different protocols Caloric restriction Tracking Pre-workout study Where to find Dr. Matthew matthewstratton@southalabama.edu Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Tue, December 19, 2023
FINAL REMINDER: FREE Live Training On Body Recomp
Sign up HERE . On December 19th at 5p CST im going to hold a FREE live training on body recomp. Ill go over myths/misconceptions and the benefits of a body recomp approach as well as training, nutrition, lifestyle, and mindset strategies for a body recomp. There will also be an option for a Q&A at the end as well. If you attended or have watched the first FREE live training, I will have some updates in this one that you will not want to miss. You can sign up HERE. If you are having issues with it, let me know and ill add you to the list. Also let me know if you have any questions on this FREE live training.
Mon, December 18, 2023
Episode 377: Training Frequency For Muscle Growth, Machines vs Free Weights, Finding Zone 2
Welcome to the Mind Muscle Connection Podcast! Let’s talk about: Is 5 days of training better than 4 for muscle growth? Reasons to do leg press over back squatting with barbell How to find my Zone 2 Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Fri, December 15, 2023
Episode 376: Why Your Body Comp Reader Said You Lost Muscle
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I delve into Why your body comp reader said you lost muscle. I understand the frustration that comes with regularly checking your body composition reader and noticing a decline in muscle mass, leaving you wondering why. And so, I walk you through five reasons these readings may not be entirely accurate and offer you some practical advice and insights. If you're actively working on your body recomp - this episode is tailor-made for you! Let’s talk about: Introduction Why your body comp reader say you lost muscle Body composition readers DEXA for assessing changes in muscle mass #1 Hydration status #2 Poor standardization #3 Glycogen loss #4 Small error rate #5 The more weight you lose, you may lose some muscles Final takeaways Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Wed, December 13, 2023
INVITE: FREE Live Training on Body Recomp
Sign up HERE . On December 19th at 5p CST im going to hold a FREE live training on body recomp. Ill go over myths/misconceptions and the benefits of a body recomp approach as well as training, nutrition, lifestyle, and mindset strategies for a body recomp. There will also be an option for a Q&A at the end as well. If you attended or have watched d the first FREE live training, I will have some updates in this one that you will not want to miss. You can sign up HERE. If you are having issues with it, let me know and ill add you to the list. Also let me know if you have any questions on this FREE live training.
Wed, December 13, 2023
Episode 375: Bryan Boorstein - Race Overview, Cardio, Bro Splits, Specialization Phases and More.
Welcome to the Mind Muscle Connection Podcast! In this captivating episode, we're thrilled to welcome back Bryan Boorstein! We talked about his Race Overview, cardio, Bro Splits, Specialization Phases, and more. Bryan generously shares his personal experiences, shedding light on his recent race, his journey in personal training, and his unique perspectives on incorporating cardio into fitness routines. This episode is a deep dive into Bryan's wealth of knowledge, offering valuable insights and actionable takeaways for anyone looking to up their fitness game. Don't miss out on this informative conversation! Let’s talk about: Introduction about Bryan Boorstein Bryan’s update on his race & training Cardio Bro splits Bryan’s shoulder day Cardio & Zone 2 Specialization phases Where to find Bryan: Instagram: bryanboorstein Podcast: Eat Train Prosper Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Mon, December 11, 2023
Episode 374: Q&A - Same Exercise For Two Years, Meal Timing For Body Comp, Fasted Cardio
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Could you just incline machine press for years or do you need novelty like dumbbells, bench, and whatnot? If you’re trying to optimize meal timing for body composition, what would you do? Thoughts on training after fasted cardio plus Yohimbine? Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Fri, December 08, 2023
Episode 373: 5 Pillars Of A Body Recomp
Welcome to the Mind Muscle Connection Podcast! Have you ever found yourself putting in all the effort towards your body recomposition goals, only to feel frustrated because the results don't seem to align with your hard work? In this solo episode, I've outlined the five pillars of body recomposition, offering you a comprehensive guide to evaluate your current approach and make necessary adjustments for success! Tune in to this informative episode to gain valuable insights and actionable tips. Let’s talk about: Introduction 5 pillars of body recomp #1 Weight training #2 Movement #3 Nutrition #4 Lifestyle & Stress Management #5 Mindset Final takeaways Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Wed, December 06, 2023
Episode 372: Brandon DaCruz - Evolving Views On Nutrition, Metabolism, and Body Comp
Welcome to the Mind Muscle Connection Podcast! In this episode, we are thrilled to welcome back the insightful and knowledgeable Brandon DaCruz, who joins us once again to delve into the Evolving Views on Nutrition, Metabolism, and Body Comp. He provides a detailed exploration of topics surrounding metabolism, debunking prevalent misconceptions, and shedding light on various aspects that are often misconstrued. Brandon's expertise gives a fresh perspective that could reshape the way you approach nutrition, metabolism, and body composition. If you’re eager to know more about this, this is an episode you won't want to miss. Let’s talk about: Introduction about Brandon DaCruz Brandon’s view on nutrition & metabolism Factors that influence someone’s metabolism Genetics Metabolic adaptation Rebound effects Body recomp 3 forms of body recomp Women & body recomp Surplus Rate of loss differences in women Final takeaways Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Mon, December 04, 2023
Episode 371: Should You Lose Muscle To Get To A Healthy Bodyweight, Importance Of A Calorie Surplus For Muscle Growth, Veggies As Carb Source
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: If you are overweight and building muscle, do you have to lose some muscle for a healthy weight? Does a small surplus really help with muscle building? Are Veggies a god carb source? Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Fri, December 01, 2023
Episode 370: Sustaining Fat Loss Results and Maximizing Recovery for The Long Game (Wits & Weights Podcast Appearance)
Welcome to the Mind Muscle Connection Podcast! I'm thrilled to share that I recently had the incredible opportunity to be a guest on Philip Pape's podcast called Wits & Weights. In this episode, we delved into the fascinating world of Sustaining Fat Loss Results and Maximizing Recovery for The Long Game. Being on the guest side of the interview was such an enriching experience, allowing me to share more about my knowledge in the fitness industry. We covered a wide range of topics, from strategies for fat loss to personal approaches in navigating this journey. If you're currently in the fat loss phase or simply curious about the subject, I highly recommend tuning in to catch the insights and discussions we had! Let’s talk about: Introduction about Jeff Hoehn Jeff’s motivation & vision Philosophy & values Weight maintenance Challenges around weight maintenance Best way to prepare for Fat loss phase Reversed diet What should people track Recovery Training variables Age & gender Jeff’s personal approach to recovery The most influential persons for Jeff from the guests he had on his podcast Most memorable feedback from Mind Muscle Connection podcast What is Jeff’s favorite sport Where to find Jeff Wits & Weights Podcast - Wits & Weights: Strength and Nutrition for Skeptics on Apple Podcasts Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Wed, November 29, 2023
Episode 369: Lauren Colenso-Semple - Machines vs Free Weights, Functional Training, Hypertrophy Differences Between Men And Women
Welcome to the Mind Muscle Connection Podcast! In today's episode, we have a special guest, Lauren Colenso-Semple, who will guide us through the comparison of Machines vs Free Weights, Functional Training, and the Hypertrophy Differences between men and women. Lauren brings research-based insights and debunks some myths around this topic. She sheds light on the benefits of each approach, providing a comprehensive understanding of how to tailor workouts for optimal results. If you’re curious to learn more, make sure not to miss this episode! Let’s talk about: Introduction about Lauren Colenso-Semple Lauren’s training & nutrition Research around machines and free weights Benefits of using machine-based exercises for hypertrophy What to look for in a machine for hypertrophy Ratio: Free Weights to Cables Fatigue costs Hypertrophy and strength gains Main takeaway about machines and free weights Functional training Unilateral training Core stability Back exercises Postpartum Hypertrophy Differences between men and women Misconception about women lifting heavy weights Conclusion and where to find Lauren Lauren’s Instagram: @laurencs1 Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Mon, November 27, 2023
Episode 368: Q&A- Top 3 Quad Exercises, Duration Of Each Nutrition Phase, Using Multiple Rep Ranges For Muscle Growth
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Top 3 Quad Exercises Optimal Duration of Each Nutrition Phase: Cut, Build, Maintenance, Recomp Using Multiple Rep Ranges for Muscle Growth Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Fri, November 24, 2023
Episode 367- Traits of a Successful Dieter
Welcome to the Mind Muscle Connection Podcast! Ever wondered if you're a regular dieter or a successful one? In this solo episode, I delved into the Traits of a Successful Dieter. I broke down the traits that make someone a successful dieter and explained why these traits matter. If you're considering starting your diet journey or are already on one, this episode is packed with valuable insights. Understanding what makes successful dieters tick can make a real difference. So don't miss out — tune in to this episode for practical tips that might just be the key to enhancing your path to a healthier lifestyle! Let’s talk about: Introduction Traits of the successful dieter Regular dieter #1 The successful dieter prioritizes their overall health #2 The successful dieter isn’t always fat-loss dieting #3 The successful dieter doesn’t have all or nothing mindset #4 The successful dieter knows what their struggles are #5 The successful dieter knows when to enjoy & be intentional with food #6 The successful dieter plans ahead #7 The successful dieter thinks about how nutrition affects training #8 The successful dieter knows how certain food makes them feel #9 The successful dieter is patient with themselves Conclusion Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Wed, November 22, 2023
Episode 366: Dr. Eric Trexler- Exercise Energy Compensation
Welcome to the Mind Muscle Connection Podcast! In this exciting episode, we have the pleasure of welcoming back Dr. Eric Texler. He engages in a deep dive discussion on Exercise Energy Compensation, unraveling common misconceptions surrounding this topic, shedding light on the complexities of obesity, and much more. Dr. Texler will break down the ideas around this topic, sharing the real deal on what works and what doesn't. So stay tuned to this episode filled with compelling insights and research-based information! Let’s talk about: Introduction about Dr. Eric Texler Evolutionary Anthropology Metabolism Exercise Energy Compensation Misconceptions Sex Differences Obesity Is exercise pointless What Dr. Eric is working on Theories you could look into Dr. Eric’s Instagram: trexlerfitness Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Mon, November 20, 2023
Episode 365: Q&A - Fixing Skinny Fat, My Most/Least Responsive Muscle Groups, Static Contractions For Muscle Growth
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: I’m “Skinny Fat,” how much protein do I need and is 1900 to 2000 calories good for me? Which muscle is easiest and hardest for you to grow? Static Contractions for Muscle Growth Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Fri, November 17, 2023
Episode 364: 6 Ways To Improve Your Bicep Training For Muscle Growth
Welcome to the Mind Muscle Connection Podcast! If you've been hitting a roadblock in your muscle-building journey or wondering why those biceps aren't growing as you'd like, this episode is for you! In this solo episode, I talk about the 6 Ways to Improve Your Bicep Training for Muscle Growth. I break down the details on what you can do to elevate your training and highlight common mistakes that might be holding you back from reaching your goals. Don't miss out on these valuable insights — tune in now for a session packed with actionable tips! Let’s talk about: Introduction 6 Ways to Improve Your Bicep Training for Muscle Growth #1 Limit barbell/ straight bar/ easy curl bar work #2 Don’t neglect lengthened position #3 Implement progressive overload #4 Maintain/Improve technique/execution #5 Slow down the eccentric portion of the lift #6 Implement intensity techniques Bonus: Start with smaller increases & keep everything at maintenance Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Wed, November 15, 2023
Episode 363: Steve Hall- Weight Gain and Training Volume For Muscle Growth
Welcome to the Mind Muscle Connection Podcast! In today's episode, we're joined by Steve Hall delving into the intriguing topic of Weight Gain and Training Volume for Muscle Growth. Whether you're looking to build muscle, understanding the importance of gaining weight and managing your training volume is key. Steve breaks down these aspects, drawing from research studies and his experiences, offering valuable tips on adjusting your training for effective muscle growth. If you're curious about gaining weight and building muscle, this one's for you! Let’s talk about: Introduction about Steve Hall Research and opinions Hypertrophy Steve’s training Lower body exercise Weight gain Weight gain study: Caloric Surplus Paying attention to training Volume and Range of Volume Intensity and adding volume Where to find Steve Where to find Steve: Instagram: @revivestronger Website: revivestronger.com Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Mon, November 13, 2023
Episode 362: Q&A Hypertrophy Training With a Newborn, Reverse Dieting But Weight Still Trending Down, Returning From a Trip
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Any recommendations for a minimalist routine for when the new baby arrives? Returning from vacation and the scale is up, what do I do? Reverse Dieting but weight still trending down Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Fri, November 10, 2023
Episode 361: 5 Weight Gain Myths
Welcome to the Mind Muscle Connection Podcast! Have you ever worried about gaining weight? If so, you'll want to listen up! Many people fear putting on pounds, but it's time to separate fact from fiction - that’s why in today’s episode, I will talk about the 5 Weight Gain Myths. Listen and have a clearer understanding of the truths behind weight gain, helping you make more informed decisions about your fitness journey. Don't miss out on this eye-opening discussion! Let’s talk about: 00:25 Introduction 01:56 5 Weight Gain Myths 03:19 #1 Weight gain is bad for health 06:34 #2 Weight gain is body fat 06:49 #3 Weight gain is all muscle 07:56 #4 Weight gain is permanent 09:06 #5 Weight gain makes you look less attractive 10:29 Conclusion Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Wed, November 08, 2023
Episode 360: Brandon DaCruz - Individual Responses to Resistance Training
Welcome to the Mind Muscle Connection Podcast! In today’s podcast episode, I am thrilled to be joined again by Brandon Dacruz and talk about the Individual Responses to Resistance training. This discussion touches upon topics like frequencies, volume, and altering your training when the old methods no longer yield results. Brandon also shares about his personal training and his approach to progressing volume. In this highly informative episode, you won't want to miss a second! Let’s talk about: Introduction about Brandon Dacruz Update on Brandon’s training Building phase How different individuals respond to resistance training Frequencies & Volume Loading zones & rep ranges Altering training when it’s no longer working How Brandon changed his approach to progressing volume Training progression Practical takeaways Where to find Brandon Instagram: @brandondacruz_ Coaching/consultation inquiries: b2cruzfitness@gmail.com Podcast: Chasing Clarity Podcast Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Mon, November 06, 2023
Episode 359: Q&A- Hunger Following a High-Calorie Day, Maintaining Cardio During a Build Phase, Protein Timing
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Why am I so hungry the day after eating more than normal? Protein timing and the importance of it Advice on maintaining cardio during a build phase Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Fri, November 03, 2023
Episode 358: 3 Habits In Each Nutrition Phase (Recomp, Fat Loss, Building)
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I dive deep into the 3 Habits In each nutrition phase (recomp, fat loss, building). So whether you're aiming for fat loss, muscle building, or a recomp, Learn how to tailor your approach for each phase and find out the key habits that will make all the difference in your fitness journey. This episode provides valuable guidance and tips so make sure to tune in! Let’s talk about: Introduction 3 Habits In each nutrition phase (recomp, fat loss, building) Fat loss phase habits Recomp phase habits Building phase habits Conclusion Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Wed, November 01, 2023
Episode 357: Luke Leaman - Least Mode, Important Metrics to Track
Welcome to the Mind Muscle Connection Podcast! We often hear the term 'beast mode' in the fitness world, and today, we delve into what it truly means. 'Beast mode' is all about harnessing your inner strength, pushing your limits, and giving it your all during workouts and physical activities. Many people use this term but really, without truly understanding what it entails. In this episode, we're joined by Luka Leaman, who's here to shed light on 'least mode' and the important metrics to track. Luka digs deeper into this topic, what to track, and how to track it to effectively progress towards your goals. If this piques your interest, make sure to tune in! Let’s talk about Introduction about Luke Leaman Muscle Nerds Luke’s training and nutrition Least mode vs Beast mode HRV Working out regularly but things are still ‘jacked’ up Reasons why it may still be jacked up Metrics to track Body fat percentage What happens to your metrics when you get leaner Nutrition Setting deficit Surplus Sleep and stress management Training as therapy Final takeaways Where to find Luke Website: musclenerds.net Instagram: musclenerds_education Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Mon, October 30, 2023
Episode 356: Q&A - Exercise and Blood Pressure, Increasing Volume Over a Training Cycle, My Highest Bodyweight
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Do you think exercise and sauna can help reduce blood pressure? Increasing volume over a training cycle My highest bodyweight in a build Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE Studies I referenced: https://pubmed.ncbi.nlm.nih.gov/37796222/ https://pubmed.ncbi.nlm.nih.gov/32108724/ https://sportrxiv.org/index.php/server/preprint/view/302
Fri, October 27, 2023
Episode 355: How To Manage Social Events In A Body Recomp
Welcome to the Mind Muscle Connection Podcast! Staying on track with body recomposition goals during social events can be tough because these gatherings often feature tempting, high-calorie foods and drinks that are hard to resist. That’s why in this solo episode, I will talk about How to manage social events in a body recomp. I'll be dishing out some tips on how to stay on track during events, as well as sharing what you can do to navigate the upcoming holidays without derailing your progress. you won't want to miss this one! Let’s talk about Introduction How to manage social events in a body recomp #1 Have a game plan #2 Stay on track the rest of the week #3 Limit grazing #4 Tips for Drinking #5 Stick with higher protein options #6 Stay away from food as often as you can #7 Visualize yourself saying no and sticking with your plan #8 Accept that you will have to make tough choices Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Wed, October 25, 2023
Episode 354: Cody Moxley - Chest Training, Exercise Selection For Hypertrophy, and more
Welcome to the Mind Muscle Connection Podcast! In today's episode, we have a special guest, Cody Mosley, joining us. He's here to talk about all things Chest Training, Exercise Selection, Hypertrophy, and more. Cody generously shares his wealth of knowledge and dives deep into these topics. You'll gain insights into various techniques that you can seamlessly integrate into your routine, and he also uncovers common mistakes that could be impeding your progress. Stay tuned for this informative episode! Let’s talk about Introduction about Cody Mosley Myth about divisions of muscle groups Cody’s thoughts about Chest Decline Chest training Things to consider for Exercise selection for Hypertrophy Specificity Most common mistake from a hypertrophy standpoint Arm path Building coordination Bent over row “Picture perfect” technique Position and range of motion Does the back benefit from doing length and work Hypertrophy sime-taving techniques - Supersets Hypertrophy sime-taving techniques - Rest pause Fatigue cost Myo-reps Hypertrophy sime-taving techniques - K.A.S Sets Drop sets Training guide Where to find Cody: codyjmoxley Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Mon, October 23, 2023
Episode 353: Q&A - Specialization Phases, RDLs Bother Low Back, Interpreting Results
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: What is something that the research shows is “not significant” that you think may be Interpreting Results RDLs make Lower Back sore Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Fri, October 20, 2023
Episode 352: 8 Lessons From My 2023 Fat Loss Phase
Welcome to the Mind Muscle Connection Podcast! Are you struggling with your fat loss goals? If so, this episode for you! I recently wrapped up my 2023 fat loss phase, and in this episode, I will talk about the 8 Lessons from my 2023 Fat Loss Phase. I'll delve deeper into the valuable lessons I've learned and these insights can significantly benefit anyone on a fat loss journey, and I'm here to share my experiences! If you’re eager to learn these valuable takeaways, then stay tuned! Let’s talk about Introduction 8 Lessons from my 2023 fat loss phase #1 Diet breaks/refeeds #2 Keeping things as similar as you can from day to day #3 Set a range for your ‘end date’ #4 Training sucks compared to maintenance/building muscle phase #5 Tracking data #6 Hunger is a good sign #7 Going more than .75-1% of body weight per week is not feasible for most #8 Avoid grazing Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE How You Can Work With Me?: HERE
Wed, October 18, 2023
Episode 351: Allan Bacon - Supplement Industry, Body Recomp, and more
Welcome to the Mind Muscle Connection Podcast! In today's episode, we're thrilled to have Allan Bacon as our special guest. He delves into the Supplement Industry, Body recomp, and more. Allan provides a wealth of knowledge, focusing on formulated dietary supplements and their intricacies, enabling you to make informed choices when considering these products. He also highlights the importance of sleep and how it can affect your fitness goal. His expertise in training intensity and key takeaways make this episode a must-listen! Let’s talk about Introduction about Allan Bacon Formulated dietary supplements Caffeine What happens when you’re in the supplements ‘game’ Prohormone Sleep issues Fat loss Progressive overload What to look out for when buying supplements Energy deficiency impairs resistance training gains and lean mass but not strengthens Calorie deficit ‘Dreamer bulk’ Surplus for building muscle Training Intensity Conclusion Where to find Allan Research blog: mauiathletics.com Instagram: @drallanbacon Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE Reference for the studies: HERE How You Can Work With Me?: HERE
Mon, October 16, 2023
Episode 350: Q&A- Afraid To Increase Calories After Fat Loss, Training Abs In Fat Loss, Tips For Women In Their 40s
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Afraid to go to maintenance and increase calories after fat loss Do I need to train abs in a fat loss phase? Anything in particular women in their 40s need to focus on from a body comp standpoint? Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE Reference for the studies: HERE How You Can Work With Me?: HERE
Fri, October 13, 2023
Episode 349: How To Lower Metabolic Adaptations Impact On Weight Loss
Welcome to the Mind Muscle Connection Podcast! Have you started on your weight loss journey, only to find your progress hitting a stubborn plateau? In this solo episode, I'll delve into How to lower metabolic adaptations impact on weight loss. I’ll break down why these adaptations occur and provide actionable strategies to help you achieve your desired results. If you're ready to break free from the plateau and finally see the results you've been working so hard for, stay tuned! Let’s talk about Introduction How to lower metabolic adaptations impact on weight loss Why metabolic adaptations happen #1 Make sure you are lifting weights #2 Keep overall movement up #3 Eat enough protein #4 Avoid large calorie deficits #5 Break weight loss up into chunks #6 Sleep Conclusion Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE Reference for the studies: HERE How You Can Work With Me?: HERE
Wed, October 11, 2023
Episode 348: Eve Guzman - Weight Loss Journey, Nutrition Periodization, Mistakes With Tracking Macros, and more
Welcome to the Mind Muscle Connection Podcast! In today's episode, we're thrilled to welcome Eva Guzman as our special guest. She will talk about her Weight loss journey, Nutrition Periodization, Mistakes with Tracking Macros, and more! She'll also address the challenges many individuals encounter while striving to shed those extra pounds, demystify the complexities of macro tracking, understand potential reasons why your efforts might not yield the desired results, and offer valuable strategies based on her personal insights and in-depth research. Don't miss out on this information-packed discussion! Let’s talk about Introduction about Eve Guzman Eve’s 150-pound journey Common things overlooked when trying to lose weight 16:23 Calorie deficit Maintenance Fat loss to maintenance phase Mistakes people make in maintenance phase Weight gain Body image Macro Tracking Mistakes people make when tracking macros What you can do when tracking is not working out for you Should you be tracking ‘forever’? Application for tracking Where to find Eve Eve’s instagram: @eveguzmanofficial Macro Mentorship Instagram: @macromentorship Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE Reference for the studies: HERE How You Can Work With Me?: HERE
Mon, October 09, 2023
Episode 347: Q&A Protein Needed For Muscle, Building In Your 40s, How Much Weight Gain After A Diet
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Is it better for muscle growth to have more than one gram per pound of body weight? Any specific advice about building after 40? How much weight gain is normal when you go into maintenance from a cut? Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE Reference for the studies: HERE
Fri, October 06, 2023
Episode 346: 7 Ways To Increase Protein Intake In A Body Recomp
Welcome to the Mind Muscle Connection Podcast! How's your protein intake looking these days? Are you getting enough of this nutrient to supercharge your body recomposition journey? In this episode, we're diving headfirst into the incredible world of protein. It's not just a nutrient - it's your secret weapon for achieving your body recomp goals so we've got 7 Ways to Increase Protein Intake in a Body Recomp. Plus, we'll uncover the incredible benefits and significance of protein in driving your progress. Tune in now to know more about this topic! Let’s talk about Introduction 7 Ways to Increase Protein Intake in a Body Recomp Benefits of protein #1 Increase serving of lean protein sources in your meals #2 Choose higher protein grains, legumes & vegetables #3 Have handy sources available #4 Use powders & protein bars #5 Start your day with a high protein meal #6 Grocery shop #7 Meal prep Final thoughts Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE Reference for the studies: HERE
Wed, October 04, 2023
Episode 345: Dr. Grant Tinsley - How Accurate Are Body Composition Readers?
Welcome to the Mind Muscle Connection Podcast! Ever wondered how accurate those body composition readers are? Those devices that promise to reveal your inner workings, from muscle mass to body fat percentages and everything in between? Today we are joined by the expert Dr Grant Tinsley who talks about How Accurate Are Body Composition Readers from understanding what body composition readers measure to the reliability of tracking and even the new 3D scanning apps. If you're eager to dive deeper into this topic and uncover more insights, then stay tuned! Let’s talk about Introduction Brief background about Dr Grant Tinsley Introduction to the topic What do body composition readers measure BIA, DEXA Importance of tracking Body Composition How reliable is Body Composition tracking Factors on your device’s reliability Understanding measurements Pros & Cons of Dexa Other methods to measure and track progress 3D scanning apps Conclusion Research about 3d Scanning apps Where to find Dr Grant Tinsley Dr Grant’s Instagram: grant_tinsley_phd Personal Website: granttinsley.com Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE Reference for the studies: HERE
Mon, October 02, 2023
Episode 344: Q&A - Fasting For Body Composition, How Long Was My Building Phase, Losing The Last 10-15lbs
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Fasting for Fat Loss and Muscle Gain How long was my last Building Phase? Losing the last 10-15 pounds – Is this going to be more diet- or training-related? Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE Reference for the studies: HERE
Fri, September 29, 2023
Episode 343: My Hierarchy For A Body Recomp
Welcome to the Mind Muscle Connection Podcast! Are you eager to achieve a successful body recomp and witness remarkable improvements? You're in the right place! In this solo episode, I've laid out my Hierarchy for Body Recomp, which dissects the essential aspects to assist you in determining what can be most impactful in attaining your goals. From prioritizing weight training and optimizing protein intake to understanding the significance of sleep, energy balance, cardio training, and supplements - this episode will be your guide! Let’s talk about: Introduction My Hierarchy for a Body Recomp #1 Weight training #2 Protein intake #3 Sleep #4 Energy balance #5 Cardio training #6 Supplements Conclusion Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE Reference for the studies: HERE
Wed, September 27, 2023
Episode 342: Bryan Boorstein- Training Update, HRV, Integrated Partials, Supersets For Muscle Growth and more
Welcome to the Mind Muscle Connection Podcast! We're back with Bryan Boorstein in this episode, where he takes us on a detailed journey through his current training. Not only is he diving into his own fitness journey, but he's also working with Dr. Mike to elevate his training to the next level. Bryan shares invaluable insights into the world of Heart Rate Variability (HRV) and how he seamlessly incorporates it into his health and exercise routines. Additionally, he shares his knowledge of muscle building and his workout routine that has proven effective for him. If you’re interested in hearing more about this, be sure to tune in! Let’s talk about: Introduction Update on Bryan Boorstein’s training Working with Dr. Mike and what Bryan wants to improve on HRV How Bryan is implementing and using HRV Bryan’s Thought On Element Integrated partials Range of motion Dealt work RDL Other chest work Volume and Intensity Supersets Isolation Alternating Bryan’s upcoming programs at Paragon Check out Bryan Boorstein’s Paragon Physique Programs here: Paragon Training Methods - Workouts & Online Community Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE Reference for the studies: HERE
Mon, September 25, 2023
Episode 341: Q&A - Training To Failure In Your 50s And Beyond, Alcohol Ruining Progress, Lagging Muscle Groups
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Do you think that a 60-year-old man who wants to build muscle should train close to failure? Does alcohol ruin your progress? Best way to make traps grow? Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE Reference for the studies: HERE
Fri, September 22, 2023
Episode 340: Why Your Weight Fluctuates From Day To Day
Welcome to the Mind Muscle Connection Podcast! Are you tired of feeling baffled by your stubborn weighing scale? Well, it's time to demystify the daily ups and downs in this episode! In today’s solo episode, I will talk about why your weight fluctuates from day to day. I also mention how to understand the weighing scale and provide a sample computation that you can use to track your weight effectively. If you want to learn more about this topic and the various factors that make your weight jump around, make sure to tune in! Let’s talk about: Introduction Why your Weight Fluctuates from Day to Day Water Weight fluctuation Understanding how the scale works What’s causing the days to be higher or lower Sodium & Carbs intake Fluid intake Digestion & Food volume Sleep & stress Activity levels Medications Menstrual cycle Conclusion Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE Reference for the studies: HERE
Wed, September 20, 2023
Episode 339: Brandon DaCruz & Jeremiah Bair: Does Zone 2 Cardio Help Muscle Growth, Intuitive Eating For Fat Loss, Our Current Approaches To Training + Nutrition, & More
Welcome to the Mind Muscle Connection Podcast! In today's episode, we have the pleasure of hosting Brandon DaCruz and Jeremiah Bair again, and our discussion will cover a range of topics, including our insights on Zone 2 Cardio's impact on muscle growth, intuitive eating for fat loss, our current approaches to training + nutrition & more. We have shared our in-depth knowledge on this topic and experiences that can help with your own journey too. From muscle building, getting lean, to how you can put in the work to build habits and behaviors that set you up for success. Join us for an informative and engaging discussion on fitness, nutrition, and achieving your health and wellness goals! Let’s talk about: Introduction Updates about Brandon DaCruz & Jeremiah Bair Building phase Form Jeff’s fat loss phase before the wedding Brandon’s two-week window Stress Training, cardio, and aerobic base Does Zone 2 cardio help muscle growth Intuitive eating for fat loss Conclusion Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE Reference for the studies: HERE
Mon, September 18, 2023
Episode 338: Q&A - How To Know You're Getting Enough Protein, Assisted Pull-Up Machine, Cardio In A Body Recomp
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: How can I know if I’m eating enough protein? Is the assisted pull-up machine a good substitute for pull-ups? Do I have to do cardio for a body recomp? Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE Reference for the studies: HERE
Fri, September 15, 2023
Episode 337: 7 Reasons Your Legs Are Not Defined
Welcome to the Mind Muscle Connection Podcast! Have your leg workouts been feeling like a never-ending struggle with little to no visible progress? Or perhaps you're on a quest for those sculpted and defined leg muscles, but you're not sure how to get there? If you can relate to these challenges, then you're in the right place! In today’s solo episode, I’ll be diving into the 7 Reasons your Legs are Not Defined. From training intensity to nutrition, I’m here to uncover the secrets that will finally help you see the results you've been working so hard for. If you're hungry for even more in-depth insights, stay tuned! Let’s talk about: Introduction 7 Reasons your Legs are Not Defined #1 Not taking the muscle close enough to failure #2 Too much endurance/Cardio-type training #3 No progressive overload #4 Too much burn work #5 Exercise selection #6 Never taking time away from trying to lose body fat #7 Not enough protein Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE Reference for the studies: HERE
Wed, September 13, 2023
Episode 336: Data Driven Strength - Josh Pelland & Zac Robinson - Training Intensity, Rep Ranges, and Supersets For Muscle Growth
Welcome to the Mind Muscle Connection Podcast! In today’s episode, we welcome back two familiar faces who've graced our podcast before - Zac Robinson and Josh Pelland! They will talk about Training Intensity, Rep ranges, and Supersets for Muscle Growth. Zac and Josh provided an in-depth and informative discussion on this topic, drawing from their extensive research and diving deep into the subject matter. I also shared how I approach training and how research and experience changed my views. Stay tuned for some exciting and valuable takeaways. Let’s talk about: Introduction Update about Zac Robinson & Josh Pelland Home gym vs Prime Functional Trainer Training to failure regression Research & analysis on training RIR Fatigue How Jeff approaches training to failure Muscle growth Takeaways How Zac & Josh program their clients Supersets Conclusion Zach Robinson’s Research Josh Pelland’s Research Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE Reference for the studies: HERE
Mon, September 11, 2023
Episode 335: Reverse Dieting Myths, Creatine For Women, Creatine and Weight Gain
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Can Reverse Dieting Work For Fat Loss? Are There Any Side Effects To Women Taking Creatine? How Quickly Does The Scale After Starting Creatine And What’s A Typical Increase? Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE Reference for the studies: HERE
Fri, September 08, 2023
Episode 334: 5 Back Training Tips For Muscle Growth
Welcome to the Mind Muscle Connection Podcast! Are you currently working on strengthening your back muscles and searching for ways to enhance your training? If so, you're in the right place because this episode has got you covered! I will discuss the 5 Back Training Tips For Muscle Growth, where I will provide detailed information and guidance on what you can do to improve your training. You won't want to miss this, so stay tuned! Let’s talk about: Introduction Back Training Tips for Muscle Growth #1 Spend more time in Lengthened Position #2 Do a combo of rows and pull downs or pull ups #3 Elbow placement #4 Implement progressive overload #5 Use versa grip with pulling movements What a typical training cycle looks like for clients for back training Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Wed, September 06, 2023
Episode 333: Martin Refalo - Training to Failure Update, Practical Applications For Using RIR
Welcome to the Mind Muscle Connection Podcast! Have you been considering training to failure or wondering if it's the right approach for you? Did you know that you can also apply RIR to enhance your training? In this episode, we are once again joined by Martin Refalo, who delves deep into the topic of Training to Failure Update, Practical Applications For Using RIR. Martin shares valuable insights from his research, providing a wealth of informative details. He also discusses perceptual responses to resistance, hard training, and how social media can influence our perceptions of training. If you're eager to learn more, make sure to tune in! Let’s talk about: Introduction Update about Martin Refalo Martin’s training Training to Failure vs Non Failure Training RIR based approach Takeaways from Martin’s research Fatigue Perceptual responses to resistance training Hard Training How social media can influence on training How to apply RIR in practice Final takeaways Where to find Martin Where you can find Martin on Instagram: @mrfitness__ Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Mon, September 04, 2023
Episode 332: Q&A - Macros or Calories For Fat Loss, Is Red Bull Bad?, Body Recomp After 3 Years of Training
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: When working on losing fat, is it better to keep your calories lower or hit macros? How bad is red bull? I’ve been lifting for three years, can I still recomp? Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Fri, September 01, 2023
Episode 331: 5 Reasons Why Focusing Only On Scale Weight Loss Can Backfire.
Welcome to the Mind Muscle Connection Podcast! Are you working on shedding weight and fixating on the scale? Did you know that this approach might actually work against you? In today's episode, I'm going to delve into the 5 Reasons Focusing Just On Scale Weight Loss Can Backfire. I’ll walk you through the ins and outs of why this may not be the best move and provide you with practical solutions to navigate this challenge. Stay tuned! Let’s talk about: Introduction 5 Reasons Focusing Just On Scale Weight Loss Can Backfire #1 Potentially worst look #2 Focusing on lower body weight = lower energy expenditure #3 You may feel like crap in the process #4 Higher risk of weight regain #5 Negative impact on mental health Conclusion Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Wed, August 30, 2023
Episode 330: Bryan Boorstein & Jordan Lips - Concurrent Training (Muscle Growth and Cardio)
Welcome to the Mind Muscle Connection Podcast! In this episode, we have the pleasure of being joined by Bryan Boorstein and Jordan Lips. They will be diving deep into the topic of Concurrent Training - Muscle Growth and Cardio. They will guide you through a comprehensive discussion on various aspects of cardio, including their personal training approaches, client programming strategies, insights about Zone 2 training, and different modalities. If you're eager to learn more, don't miss out on this episode! Let’s talk about: Introduction Bryan Boorstein’s view on Cardio Jordan Lip’s view on Cardio What has changed in Jordan’s training Volume and how long it takes to do cardio endurance Bryan’s training Length of workout Cardiac Drift Hypertrophy & Endurance Working out for Health How they program for their clients Sleep Mental health Cardio, Weight Training and Muscle Growth Zone 2 & Modalities Final takeaways Where to find Bryan: Instagram: https://www.instagram.com/bryanboorstein/ Podcast: Eat Train Prosper Where you can find Jordan Lips: https://jordanlipsfitness.com/ Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Mon, August 28, 2023
Episode 329: Q&A - Bodybuilding vs. Lifestyle Training, Reasons For Decrease In Training Performance, and more.
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Can I start with upper body on my lower body days? Is Regression normal? Does strength training programming differ from bodybuilding versus lifestyle goals? Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Fri, August 25, 2023
Episode 328: 7 Common Reasons Clients Struggle With Fat Loss
Welcome to the Mind Muscle Connection Podcast! Are you experiencing a constant struggle, putting in all the effort, yet seeing no progress on the weighing scale? It might be time to reflect on your habits and their impact on your goals. In today's episode, we're diving into a crucial topic - the 7 Common Reasons Clients Struggle with Fat Loss. I will discuss why you might be facing these challenges and share actionable steps you can take to bring about the changes needed to propel you towards your desired goal. If you're eager to learn more about this topic and effectively overcome the obstacles, stay tuned! Let’s talk about: Introduction 7 Common Reasons Clients Struggle with Fat Loss Fat loss #1 Thinking 70 to 80 percent compliance for the week is enough #2 Being too reactive with food and tracking #3 Not being okay with any hunger #4 Too much snacking and grazing throughout the day #5 Trying to fit in too much tasty food #6 Too many meals out during fat loss phase #7 Alcohol Final takeaways Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Wed, August 23, 2023
Episode 327: Jade Teta - All About Metabolism
Welcome to the Mind Muscle Connection Podcast! We are thrilled to have Jade Teta joining us as our guest in today’s episode! He will be discussing all about metabolism. He will delve into the concept of metabolism itself, how it operates, and the factors that influence its function, as well as eating behaviors, portion control, movement intensity, and their impact on weight management. If you're curious to learn more, make sure to tune in! Let’s talk about: Introduction Jade Teta’s background Metabolism What is going on with the way metabolism compensates? What are the mechanisms involved with compensation? Microbiome and gut bugs Circadian rhythm function Individualized nutrition 4Ps - Unique Physiology, Unique Psychology, Personal Preferences, Practical Circumstances 4Ms - Mindset and Mindfulness, Movement, Meals, Metabolics Jade Teta’s take on “Evidence-based” Dualistic way of thinking SCHMEC - Sleep, Hunger, Mood, Energy, Cravings What is the elephant in the room for Jade Teta Misconceptions about metabolism Starvation Calorie gap Other misconceptions about metabolism Metabolic prehab & rehab Eating less Movement intensity Why you’re not dropping weight Jade Teta on Lean body mass muscle Water intake Where to find Jade Where you can find Jade Teta’s work - jadeteta.com Jade Teta on Instagram - Dr. Jade Teta (@jadeteta) • Instagram photos and videos Jade Teta’s podcast - Next Level Human Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Mon, August 21, 2023
Episode 326: Q&A - Best Rep Range For Muscle Growth, How To Lose Belly Fat, Fixing Skinny Fat
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Best Rep Range for Muscle Growth My body recomp is doing great but how do I lose belly fat? Advice for fixing skinny fat Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Fri, August 18, 2023
Episode 325: 3 Biggest Body Recomp Mistakes
Welcome to the Mind Muscle Connection Podcast! Are you finding yourself less than satisfied with your appearance, despite maintaining a consistent workout routine, a balanced diet, and a healthy lifestyle? If this sounds familiar, you might be making some mistakes! In this episode, I discuss the 3 Biggest Body Recomp Mistakes that could be hindering your progress toward achieving your desired results. I break down these limitations and provide strategies that could help propel your progress. So, be sure to tune in and join me for this valuable discussion! Let’s talk about: Introduction 3 Biggest Body Recomp Mistakes Short term body recomp Long term body recomp #1 Thinking you don’t need to focus on maintaining or building muscle #2 Training methods are suboptimal for building muscle What training needs to look like #3 Low protein Conclusion Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Wed, August 16, 2023
Episode 324: Jordan Lips- Cardio and Hypertrophy
Welcome to the Mind Muscle Connection Podcast! In today's highly informative episode, I'm thrilled to have Jordan Lips join us once again. He will delve into Cardio and Hypertrophy, offering in-depth insights. Jordan will walk us through his training, sharing strategies and advice that may align with your muscle-building or fitness goals. Additionally, he'll provide valuable insights into his own workout experiences and his nutrition. If you're eager to learn more about this topic, make sure to tune in! Let’s talk about: Introduction Jordan Lips’ training Long endurance training Cardio Jordan working on getting better at running How Jordan feels about working out Hypertrophy An intuitive principle: If you feel tired, don’t show up to the thing you care about most What has Jordan focused on Rep range & accessory work Nutrition Jordan’s advice Where to find Jordan and his new e-book Where to find Jordan and his new e-book: Jordan Lips Fitness - Online Fitness, Nutrition, & Health Coaching Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Mon, August 14, 2023
Episode 323: Q&A - How Long For Diet Breaks, Zone 2 Cardio Overview, How Often To Change Modalities For Zone 2
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Do diet breaks have to be seven days or a certain length of time? How much weekly do you recommend for Zone 2 cardio? Can it be done after a workout? Should I stick with the same machine for Zone 2? Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Fri, August 11, 2023
Episode 322: 5 Reasons You Struggle To Get And Stay In Shape In Your 30s and 40s and Beyond
Welcome to the Mind Muscle Connection Podcast! Are you in your 30s or 40s and feeling like it's too late to make a change? Well, I’m here to shatter that misconception! In today's episode, we're addressing the 5 Reasons You Struggle To Get And Stay In Shape In Your 30s and 40s and Beyond. You might be overlooking these factors that could be holding back your progress. So, if you're eager to see real success, then this episode is a must-listen! Let’s talk about: Introduction 5 Reasons You Struggle To Get And Stay In Shape In Your 30s and 40s and Beyond #1 Low overall activity levels #2 Poor stress management #3 Sleep #4 Training like you’re in your teens or 20s #5 Trying to be the body weight when you were younger Conclusion Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Wed, August 09, 2023
Episode 321: Dr. Mike Nelson- Metabolic Flexibility, HRV, Cardio, and more
Welcome to the Mind Muscle Connection Podcast! In today's episode, we're joined by the esteemed Dr. Mike Nelson, an expert in his field. He's here to discuss Metabolic Flexibility, HRV, Cardio and More! He's revealing these insights exclusively on our podcast for the first time. This means you're getting a special sneak peek into valuable information that hasn't been shared before in this show! Stay tuned for an eye-opening discussion that's sure to leave you with new insights and a deeper understanding of these important health concepts. Let’s talk about: Introduction Dr. Mike’s background Dr. Mike’s research Dr. Mike’s training & nutrition Kiteboarding Weekly Training Setup Cardio VO2 max Metabolic Flexibility Common mistakes Impact to body comp if you’re not metabolically flexible How do you get to be inflexible? Lifestyle Factors Macronutrients Does training affect metabolic flexibility Possible issues for people who are in good shape What Dr. Mike would say if you physically look good but not metabolically flexible Health implications Recovery & HRV How Dr. Mike interprets the HRV data Impact to body composition Recommendation for tracking Where to find Dr. Mike Where to find Dr. Mike: miketnelson.com Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Mon, August 07, 2023
Episode 320: Q&A - What Counts As A Set, How to Know Its Time To Move To a Fat Loss or Building Phase From Maintenance, Training Splits
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: How to know if you are ready to exit Maintenance and transition to a Builder Cut? Is a six-day push-pull leg split with 16 sets per day too much volume? Have you lowered your sets from when you were massing or are you trying to maintain the amount of sets you were doing? Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Fri, August 04, 2023
Episode 319: 7 Signs You Need to End/Take a Break From Fat Loss Dieting
Welcome to the Mind Muscle Connection Podcast! Are you tired of feeling stuck in your fat loss journey, despite pushing harder and harder? Or do you find yourself dealing with low energy, uncontrollable cravings, and even a plummeting libido? If so, it might be time to ask yourself: Are you ignoring the signs that your body is desperately giving you? In today’s episode, I will talk about the 7 Signs You Need To End/Take a Break From Fat Loss Dieting. As you start your fat loss journey, keep in mind the importance of recognizing when it's time to make changes that will benefit both your body and mind. Make sure you don't miss out on this informative and exciting episode! Let’s talk about: Introduction 7 Signs You Need To End/Take a Break From Fat Loss Dieting Is a fat loss diet sustainable? #1 Your weight hasn’t budged in 4+ weeks #2 Training performance is suffering #3 You are unmotivated to keep restricting #4 Low energy levels #5 Hunger & Cravings are through the roof #6 Libido is shot #7 Menstrual Cycle is out of whack How long should you take a diet break? Conclusion Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Wed, August 02, 2023
Episode 318: Dr. Eric Helms - Training Update, Training to Failure, Deloads, and more
Welcome to the Mind Muscle Connection Podcast! Wondering if training to failure, and deload, is the key to unlocking your maximum gains? Is there even a 'sweet spot' for training intensity that could maximize your muscle growth? In today’s exciting episode, we are joined again by Dr. Eric Helms, who will thoroughly walk us through his Training Update, Training to Failure, Deloads, and More! Additionally, he will mention Zach Robinson’s studies related to this topic and their impact on hypertrophy and strength gains. This is the third time Dr. Eric Helms has been on the podcast. You can check out episodes 190 and 258 if you want to hear more from him. Tune in now and stay ahead of the fitness game! Let’s talk about: Introduction Dr. Eric’s competition Changes on his training & nutrition Not tracking on a day-to-day basis How Dr. Eric feels after his prep Training to failure 10 RM and RIR Deload Tapers & Training cessation Dr Eric’s Weight Gain Study Where to find Dr Eric You may find more about Dr. Eric Helms at massresearchreview.com Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Mon, July 31, 2023
Episode 317: Q&A How To Find Maintenance With New Lifestyle Changes, When/How to Deload, 2 Sets Vs. 3 Sets
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: How would you find new maintenance calories when your lifestyle changes? When should I try to deload? Two sets versus three sets of an exercise – the positives and the negatives Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Fri, July 28, 2023
Episode 316: Lower Body Movements That Are In Each Client's Muscle Building Program
Welcome to the Mind Muscle Connection Podcast! In today’s episode, I will talk about the Lower body movements! I break them down into 3 categories with practical tips on exercise variations and typical volume recommendations. Tune in to this episode to discover effective strategies to strengthen and sculpt your lower body! Let’s talk about: Introduction Lower body movements Category #1: Staples Category #2: Knee Flexion Category #3: Hip Extension/Glutes Calves Conclusion Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Wed, July 26, 2023
Episode 315: Greg Potter- All About Supplements Part III
Welcome to the Mind Muscle Connection Podcast! Brace yourselves for another exciting episode with Greg! He’ll be talking ALL About Supplements! This is actually the third part of our Supplements Series with Greg. You can listen to episode 279 for Part 1 and episode 294 for part 2. Even if supplements aren't your thing, fear not! Greg covered some fantastic alternatives for those seeking natural routes to health and wellness. He even went the extra mile and squeezed in some more supplement gems that are crucial for our health. So, whether you're a supplement enthusiast or prefer a different approach, you wouldn't want to miss out on this valuable discussion! Let’s talk about: Introduction Sleep Fat loss supplements Spinach tyhlakoids Curcumin Capsaicin Coffee Berberine Glucose disposal agents Protein Sleep Supplements Tart cherry Saffron Glycine & Rutaecarpine L'Theanine Gut supplements Zinc Acetate Cocoa Anti- aging Lithium Taurine Senolytics Where to find Greg Where to find Greg: Greg Potter, PhD | Helping people feel and perform better (gregpotterphd.com) Reason and Wellbeing Podcast: Reason & Wellbeing on Apple Podcasts Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Mon, July 24, 2023
Episode 314: Q&A - Changing Training During Fat Loss, Tips For Sleep, Example Cardio/Lifting Programming
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: In a fat loss phase do you change training or continue to lift with progressive overload? Tips/Tricks For Falling Asleep, Getting Better Sleep An example of cardio/lifting programming Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Fri, July 21, 2023
Episode 313: Upper Body Movements That Are In Each Client's Muscle Building Program
In today’s episode, I will talk about the Upper Body Movements That are in Each Client’s Muscle Building Program. I will also mention a variety of exercises that you can incorporate into your routine to improve and attain your fitness needs per category. You definitely don't wanna miss out on this super info-packed episode loaded with valuable insights and some seriously practical tips to take your fitness journey to the next level! Let’s talk about: Introduction Upper Body Movements That are in Each Client’s Muscle Building Program Category 1: Staples Pushing movement Rows Pull Down/Vertical Pull Lateral raises Category 2: Programs Biceps Triceps Category 3: Individual Visuals Abs Forearms Final Thoughts Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Wed, July 19, 2023
Episode 312: Steve Hall - Deloads, Training to Failure, Long Muscle Length Training, and more
Welcome to the Mind Muscle Connection podcast! Join us in this exciting episode as we welcome back Steve Hall, who will take us on a deep dive into his personal training journey and share his valuable expertise on Deloads, Training to Failure, Long Muscle Length Training and More! Throughout the conversation, Steve brings to the table the diverse viewpoints and insights he has gathered from his chats with experts in the field and our evolving perspective on training techniques. Don't miss out on this episode if you're eager to expand your knowledge! Let’s talk about: Introduction Steve Hall’s training Deload Signs that you need to take deload Mental fatigue Training to failure What changed in Steve’s training Isolation Building muscle Length and partials Dumbell lateral raises Takeaways Conclusion You may find Steve Hall on Instagram at: revivestronger If you want to join him in London, check out the details here : London 23 – Revive Stronger Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Mon, July 17, 2023
Episode 311: Q&A Calorie Cycling, Protein Timing, Lengthened Partials
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: In a fat loss face, if my Calories are too high one day, should I decrease the next? How important is Protein Timing? Lengthened Partials Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Fri, July 14, 2023
Episode 310: How To Maximize Muscle Growth/Minimize Fat Gain In a Building Phase
Welcome to the Mind Muscle Connection podcast! If you've been noticing that you're gaining more fat than muscle lately, this episode is for you! Today, we will discuss How to Maximize Muscle Growth/Minimize Fat Gain In a Building Phase. We'll cover various factors that can influence your progress and maximize these things that you can control to achieve your desired build. Get yourself on track and tune in to this episode! Let’s talk about: Introduction How to Maximize Muscle Growth/Minimize Fat Gain In a Building Phase Factors Affecting The Percentage of muscle gain to expect in a lean build 1. Avoid gaining weight too quickly 2. Pushing yourself in training 3. Keep overall activity levels up 4. Sleep 5. Have Enough Protein 6. Managing overall stress load 7. Meal timing strategies 8. Limit excessive caloric intake Final thoughts Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Wed, July 12, 2023
Episode 309: Lacey Dunn- How Your Hormones Can Impact Your Body Transformation
Welcome to the Mind Muscle Connection podcast! Have you ever felt frustrated because your hormones seem to be sabotaging your progress? Lacey Dunn is joining us in this episode where she will talk about How Your Hormones Can Impact Your Body Transformation. She also shares her experience with hypothyroidism and the changes she made in her training and nutrition. Throughout the episode, we'll explore the signs and symptoms of hormonal imbalances, common diagnoses, the underlying causes that may surprise you, and more! Make sure to stay tuned for more eye-opening information! Let’s talk about: Introduction about Lacey Lacey’s change in lifestyle and nutrition because of Hypothyroidism Training method of Lacey Unpopular Opinion: Hormones are not the issue Signs & Symptoms of Hormonal Balances Common diagnoses Causes of these issues Stress Micronutrient deficiencies Iron Impact to Body Transformation Most underrated thing to work on Stress management techniques Periodized approach to nutrition Training Takeaways Lacey Dunn’s book - The Women’s Guide to Hormonal Harmony – How to Rebalance Your Hormones, Master Your Metabolism, and Become the Boss of Your Own Body Where to find Lacey You can find Lacey on Instagram at: @faithandfit Check out her website here: http://upliftfitnutrition.com/ Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Mon, July 10, 2023
Episode 308: TDEE Calculate Body Recomp, Average/Lowest Weight, What To Do After A Bad Gym Session
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Should I use a TDEE Calculator for Body Recomp? Is it best to take the average weight for the week or the lightest? Is it okay to sometimes have a bad gym day and what can be done after? Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Fri, July 07, 2023
Episode 307: 5 Common Avatars Who Struggle To Build Muscle + How To Fix Them
Welcome to the Mind Muscle Connection podcast! In today's episode, join me as I tackle the topic of the 5 Common Avatars Who Struggle to Build Muscle + How to Fix Them. Discover why certain practices may not actually benefit your muscle-building journey, and I will provide comprehensive explanations and actionable strategies to overcome these challenges. Don't miss this episode if you've been struggling to build muscle effectively! Tune in and gain valuable insights that can help you overcome the hurdles in your muscle-building journey. Let’s talk about: Introduction Five Common Avatars Who Struggle to Build Muscle + How to Fix Them 1. Focusing only on the feeling of working hard 2. Focusing only on going heavy 3. Associating pump with building muscle 4. Volume chaser 5. No intensity Final thoughts Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Wed, July 05, 2023
Episode 306: Sam Miller Gut Health Basics To Improve Your Body Comp
Welcome to the Mind Muscle Connection podcast! What if one of the keys to transforming your body composition lies within your gut? What other factors affect our gut and overall well-being? In this episode, we are thrilled to welcome back Sam Miller, who will delve into the Gut Health Basics To Improve Your Body Comp. He will provide us with an overview, dispel myths and misconceptions, discuss the role of meals, sleep, and more in contributing to the improvement of our health! Don't let this episode slip through your fingers if you're eager to enhance your gut health and improve your body composition! Let’s talk about: Introduction Sam Miller’s book about Nutrition, Movement & Stress Works and programs of Sam Miller His personal approach to nutrition and training Maintenance Changing mental energy and resources Gut Health Basics To Improve Your Body Comp Myths and Misconceptions around Gut Health Poor gut health Common Issues regarding Gut Health Why is sleep important for Gut Health? Meals & its timing Hydration Supplements Alcohol Where to find Sam Where to find Sam: sammillerscience.com Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Mon, July 03, 2023
Episode 305: Maintenance Cals For Body Recomp, Mini Cut 101, Calorie Surplus For Newbies
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Is Body Recomp Done On Maintenance Calories Specifically? When Mini-Cutting, How Much Would You Try To Loose? Can A Newbie Start In A Surplus? Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Fri, June 30, 2023
Episode 304: What a Clients Training Cycle Looks Like For Muscle Growth
Welcome to the Mind Muscle Connection podcast! In today's episode, I will discuss "What a Client's Training Cycle Looks Like For Muscle Growth." I'll provide a detailed breakdown of what each phase or week entails for clients during their muscle growth training cycle. Not only will I outline the specific components of each phase, but I'll also delve into the emotions and thoughts that clients may experience throughout their transformative journey. If you're eager to gain valuable insights into this topic, then stay tuned and join us for the full episode! Let’s talk about: Introduction to the topic Client’s training phases Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 De-load Week Takeaway points Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Wed, June 28, 2023
Episode 303: Jeremiah Bair & Brandon DaCruz- Training At Long Muscle Lengths, Training to Failure, Balancing Clients Needs/While Holding Them To A Higher Standard.
Welcome to the Mind Muscle Connection podcast! In today's episode, we have a coach’s roundabtle and we are thrilled to have two incredible guests, Jeremiah Bair and Brandon DaCruz, who will be sharing their informative insights on various aspects of fitness and training. Join us as they shed light on lengthening work for hypertrophy, share their thoughts on the intriguing topic of training to failure research, and discuss how they balance satisfying client expectations while pushing them to achieve more. They will also reveal their personal strategies for how they get amped up before hitting the gym. Don't miss out on this captivating exchange! Let’s talk about: Introduction about Jeremiah Bair & Brandon DaCruz and what have they been up to Their thoughts about Lengthening Work for Hypertrophy Training to Failure Research Balancing Client Needs vs. Holding Them to a Higher Standard How we get amped up before training Wrap-up Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Mon, June 26, 2023
Episode 302: Why Cant I Get A Pump, P Ratio, PPL or Full Body Split
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Why Can’t I Get A Pump? What Percentage Of Body Fat Versus Percentage Of Muscle Can I Expect To Gain In A Lean Build? PPL Split Versus Full Body Split For Muscle Growth Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Fri, June 23, 2023
Episode 301: Why Its Crucial To Get and Stay In Shape In Your 30s
Welcome to the Mind Muscle Connection podcast! Are you in your 30s and wondering if you should keep prioritizing your fitness journey? In today's episode, we will explore Why It’s Crucial to Get and Stay in Shape During your 30s. We'll address common challenges like the temptation to prioritize other areas of life and the misconception that it's too late to make a change. By debunking these myths, my aim is to empower you with the knowledge and motivation to overcome these barriers. Join me in this episode if you want to gain valuable insights into the significant role that your health plays in shaping your overall well-being, not just in your 30s but also for years to come! Let’s talk about: Introduction Why It's Crucial To Get and Stay in Shape In Your 30s Four things about fitness and health in your 30s Building muscle gets tougher By taking care of yourself in your 30s, it sets you up on your 40s and beyond Important things in your 30s 1. Building and maintaining muscles 2. Nutrition 3. Overall Movement 4. Sleep 5. Managing Stress Final thoughts Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Wed, June 21, 2023
Episode 300: Ali Gilbert - All About Men's Health
Welcome to the Mind Muscle Connection podcast! In this episode, we are thrilled to be joined by the incredible Ali Gilbert. It's going to be All About Men's Health! We'll dive into a laid-back and comprehensive discussion that will help you level up your understanding. We'll cover topics such as testosterone, hormones, common misconceptions, and more. If you're eager to expand your knowledge on this subject, this episode is an absolute must-listen! Let’s talk about: Introduction Brief background about Ali Gilbert Ali’s training and nutrition Coaching Challenges in physique All about men’s health Men’s biggest misconception regarding testosterone Hormone replacement More on the topic of Testosterone Reasons why testosterone is low Sleep Stress Body fat levels Cardio/Training recommendation Eating Protein Vitamins Low Test Levels Conclusion You can find more about the work of Ali Gilbert at - The Silverback Summit 2023 You can connect with her at - Ali Gilbert (@thealigilbert) • Instagram photos and videos Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Mon, June 19, 2023
Episode 299: Do Women Need To Increase Cals For Body Recomp, Refeed Day, Exercises Per Workout
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Do Women Need To Increase Calories In A Body Recomp? How To Do A Refeed Day How Many Exercises Should You Be Doing Per Workout? Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Fri, June 16, 2023
Episode 298: 5 Things I Am Doing With My Nutrition In This Building Phase
Welcome to the Mind Muscle Connection podcast! Are you ready to pump up those muscles and take your fitness journey to the next level? What is your goal? In today’s episode, I will be talking about the 5 Things I Am Doing With My Nutrition In This Building Phase. I'll also delve into the pros and cons of this approach, giving you a balanced view to make informed decisions. Get ready for an in-depth breakdown of each strategy and how I approach and implement them in my own nutrition routine. If you're interested in optimizing your muscle-building journey, be sure to stay tuned until the end of the episode! Let’s talk about: Introduction 5 Things I Am Doing With My Nutrition In This Building Phase What is the goal? (1) Taking a break from tracking (2) Set amount of meals per day (3) Source of Protein (4) Vegetables & Fruits (5) Monitoring weight per week Pros & Cons Of This Approach Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Wed, June 14, 2023
Episode 297: Bryan Boorstein Specialization Phase For Muscle Growth
Welcome to the Mind Muscle Connection podcast! In this episode, we are delighted to welcome back Bryan Boorstein who will be discussing the Specialization Phase for Muscle Growth. Bryan is currently assisting me with my training and has implemented some noteworthy changes that he will elaborate on during this podcast. In addition, he will delve into the significance of exercise selection, the importance of its order in your training routine and a lot more. Be sure to tune in until the end of the episode to gain valuable insights! Let’s talk about: Introduction about Bryan Boorstein and the topic Misapplications Failure VS Non Failure Fatigue Changes made by Bryan in Jeff’s training Range of Motion Back work Cutting phase Bryan Boorstein’s new training cycle Exercises in Bryan’s new training cycle What is Specialization phase Why you should do specialization Volume Men & Women training First lever to pull: Exercise order Second lever to pull: Proximity to failure Third lever to pull: Decreasing volume on non-specialized areas Fourth lever to pull: Frequency Fifth lever to pull: Exercise selection Sixth lever to pull: Increase volume on specialized areas Importance of exercise order Paying attention to muscle groups How long can you do specialization Do you need to be in a building phase, maintenance, or fat loss phase during specialization Conclusion Where to find Bryan: Instagram: bryanboorstein Podcast: Eat Train Prosper Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Mon, June 12, 2023
Episode 296: Q&A Does Cardio Impacts Gains, Deficit in a Body Recomp, Can You Recomp in Your 30s
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Does Doing 1 Hour of Cardio Everyday Reduce Gains? Deficit In Body Recomp Is Body Recomposition Easy On Your 30s? Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Fri, June 09, 2023
Episode 295: 5 Meal Timing Strategies to Maximize Your Body Recomp
Welcome to the Mind Muscle Connection podcast! Are you curious about how you can maximize your body recomposition? Are you eager to learn what you can do to see more results? Well, you're in luck! In today's episode, we will be discussing the 5 Meal Timing Strategies To Maximize Your Body Recomp that can help achieve your goals. Discover the importance of strategically timing your meals, the crucial role of protein and more. If you're interested in learning about these five powerful meal timing strategies, then you definitely don't want to miss out on this episode! Let’s talk about: Introduction 5 Meal Timing Strategies To Maximize Your Body Recomp Strategy #1: Meals around workout Strategy #2: Protein intake Strategy #3: Eat larger meals earlier in the day Strategy #4: Limit larger meals at night Strategy #5: Stick with the same meals & timings per day Conclusion Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Wed, June 07, 2023
Episode 294: Greg Potter All About Supplements Part II
Welcome to the Mind Muscle Connection podcast! In this episode, we are excited to welcome back our guest, Greg, as we dive into another topic about supplements. Prepare yourselves for an engaging and enlightening discussion surrounding these health-enhancing products! A few supplements will be discussed with his valuable insights into their efficacy. In addition, Greg will address one of the most discussed categories of supplements — the pre-workout products. Don't miss out on this extended episode! Let’s talk about: Introduction Update on Greg Potter All about supplements Iron Overall health supplements Zinc Iodine Classifying why people are taking supplements Collagen Curcumin Multivitamins Energy balance Creatine Beta Alanine Caffeine Nitrate supplementation Pre-workout products Where to find Greg Where to find Greg Greg Potter, PhD | Helping people feel and perform better (gregpotterphd.com) Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Mon, June 05, 2023
Episode 293: How to Program Multiple Rep Ranges/How to Manage Hunger/Endurance Drop in Building Phase
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: How To Program Different Rep Ranges For All The Muscle Groups And Movement Top Tips To Help With Snacking Or Feeling Hungry Late At Night Losing Endurance During A Building Phase Follow me on Instagram for more information and education: jeffhoehn_ Coaching application: HERE Body Recomp Masterclass: HERE Coaching Consultation: HERE
Fri, June 02, 2023
Episode 292: How To Make Adjustments in a Fat Loss Phase
Welcome to the Mind Muscle Connection podcast! Have you been struggling to lose weight? Do you find yourself constantly weighing yourself, only to see the scale stubbornly refuse to budge, going up and down like a rollercoaster? Today, I will talk about how to make adjustments in a fat loss phase. I will discuss the possible reasons why it's been challenging and provide advice and guidance to help you move closer towards your goal. Let's dive into the episode and transform your approach! Let’s talk about: Introduction How to Make Adjustments in a Fat Loss Phase Plateau Adherence The effect of environment 09:40 Energy audit Decrease calories Increase movement Conclusion Follow me on Instagram for more information and education: jeffhoehn_
Wed, May 31, 2023
Episode 291: Dr. Bill Campbell and His Research on Diet Breaks
Welcome to the Mind Muscle Connection podcast! In today's episode, we'll be joined by Dr. Bill Campbell, who will be sharing some fascinating insights into his current diet and the progress he has made. He will also discuss research-based studies on diet breaks, with a particular focus on their effectiveness for individuals struggling with obesity and how psychology can influence fat loss. Whether you're curious about diet breaks, fascinated by the psychology of fat loss, or simply looking for effective strategies to reach your weight goals-- don't miss this episode! Let’s talk about: Introduction about Dr Bill Campbell Carbohydrate Study The Macro setup of his diet Protein Progress on his diet How long will he be doing this diet Coaching obese clients Insight about hunger & diet Diet Break research Obesity research Longer diet breaks Diet Break Mistakes Progressive diets Calorie Tracking for Fat loss Strategies that can help with tracking Power of moving Dr Bill's research Where to find Dr Bill You may find Dr Bill on Instagram: @billcampbellphd You may also go to his website at billcampbellphd.com Follow me on Instagram for more information and education: jeffhoehn_
Mon, May 29, 2023
Episode 290: If Progress Stalls In The Gym, Track Overall Protein or Just Protein Sources, Fasting Around Workouts.
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: What To Do If Progress Stalls In The Gym Do You Track Overall Protein Or Just Protein From Your Typical Protein Sources? (Check out Episode 225 for more on tracking Protein) If I’m Fasting For Workout, What Is The Window I Should Be Aiming For Protein After? Follow me on Instagram for more information and education: jeffhoehn_
Fri, May 26, 2023
Episode 289: Why You Struggle In The Period After A Fat Loss Diet
Welcome to the Mind Muscle Connection podcast! Many individuals face challenges in the period following a fat loss journey, as they grapple with maintaining their hard-earned results. The post-diet phase can be a daunting and confusing time, but fear not! In this episode, I'll be diving deep into a topic that many of us can relate to: "Why you struggle in the period after a fat loss diet." We'll explore the various reasons behind this common struggle and provide you with valuable insights on how to effectively manage it. Make sure not to miss out on this episode! Let’s talk about: Introduction Why you struggle in the period after a fat loss diet First Reason: Expectations Second Reason: Too Much Tasty Food Third Reason: No moderation Story about Jeff's MMA client Fourth Reason: Poor Sleep Fifth Reason: No Goal Sixth Reason: Restricting Food Intake Seventh Reason: Not lifting Eighth Reason: Low activity levels Ninth Reason: No accountability Things to keep in mind Follow me on Instagram for more information and education: jeffhoehn_
Wed, May 24, 2023
Episode 288: Peter Fitschen And His Insights And Experiences On Bodybuilding
Welcome to the Mind Muscle Connection podcast! Are you burning with curiosity, eager to unravel the mysteries behind how bodybuilders prepare for their shows? Have you ever wondered how they manage to maintain their hard-earned physiques? In this episode, we are thrilled to have Peter Fitschen join us once again to share his insights and experiences in the world of bodybuilding. Peter takes us on an incredible ride filled with invaluable knowledge, insights, and tips that showcase his expertise! Don't miss out on this transformative episode - tune in now! Let’s talk about: Introduction Peter Fitschen and his competition Diet Breaks What changed during his diet breaks How he does during diet breaks His rate of loss Calorie Deficit Difference between his last and present prep Stress with his prep His strategy Myth about deficit Why cardio was not incorporated in his prep Tracking his food Challenges throughout his prep Hunger Being lean Improvements in his body parts while in his prep Changes in his prep Off season cut Consistency and diet quality What to focus on afterwards Downside in coming out of fat loss phase Lifestyle lean vs post-show Sustaining progress Willingness to stay lean Peter Fitschen's plans moving forward Where to find Peter Fitschen Where to find Peter Fitschen: https://fitbodyphysique.com/ Follow me on Instagram for more information and education: jeffhoehn_
Mon, May 22, 2023
Episode 287: Q&A Mindset on Burning Calories, Training to Failure & Food Volume Swaps for Fat Loss
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: How To Change Mindset Around Exercise From Burning Calories To Building Muscle Always Training To Failure Swapping Oils For Food During Fat Loss Follow me on Instagram for more information and education: jeffhoehn_
Fri, May 19, 2023
Episode 286: Sources of Sneaky Calories
Welcome to the Mind Muscle Connection podcast! Are you tired of putting in the effort to lose weight but not seeing any results? It can be truly frustrating when you feel like you're doing everything right, yet the numbers on the scale just won't budge! So today, we'll take a closer look at the Sources of Sneaky Calories that are impeding your progress. This episode isn't just about highlighting the problems- it's about equipping you with knowledge and empowering you to make informed choices! If you've been feeling discouraged by the lack of progress on your weight loss journey, this episode is for you! Let’s talk about: Introduction Sneaky Calories Why you're not losing weight Tracking calories Sources of Sneaky Calories: Consistency Sources of Sneaky Calories: Reduced movement Sources of Sneaky Calories: Eating out Sources of Sneaky Calories: Low-calorie items Sources of Sneaky Calories: Supplements Sources of Sneaky Calories: Serving sizes/Processed foods Sources of Sneaky Calories: Drinks Conclusion Follow me on Instagram for more information and education: jeffhoehn_
Wed, May 17, 2023
Episode 285: Alan Flanagan On His Research and His Thoughts On Social Jetlag
Welcome to the Mind Muscle Connection podcast! In this episode, we sit down with Dr. Alan Flanagan who has a doctoral research focused on circadian, feeding, and Chrono nutrition. He will share his expertise about the subject including the connections between social jetlag, sleep patterns, and their potential metabolic consequences. Get ready to gain valuable knowledge and be prepared to have some of those misconceptions shattered and gain a fresh perspective on this matter! Let’s talk about: Introduction about Alan Flanagan Coaching and Research for Alan Alan’s interest in Cardiovascular disease What Alan does and his goals Bodyweight How Alan maintains his bodyweight Concepts of social jetlag Shift in the sleep-wake cycle Possible implications from different standpoints with social jetlag How glucose intolerance standpoint impact one's body Sleep loss affecting your body composition The Leptin study Can you make up for sleep? Advice from Adam about sleep Practical Applications for better sleep quality Chronic Social Jetlag Where you can find Alan Flanagan Alan Flanagan, PhD | Nutrition Science Education (@thenutritionaladvocate) • Instagram photos and videos Follow me on Instagram for more information and education: jeffhoehn_
Mon, May 15, 2023
Episode 284: Q&A Good vs Poor Recovery, Mistakes Working In The 12-20 Rep Range, Diet Break Vacation Tips
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: Signs of Good vs Poor Recovery From Training Tips For Diet Break On Vacation Where You Want To Enjoy Yourself But Also Feel Good After Mistakes On Working 12-20 Rep Range Follow me on Instagram for more information and education: jeffhoehn_
Fri, May 12, 2023
Episode 283: Two Common Thoughts That Are Hurting Your Look and Overall Health
Welcome to the Mind Muscle Connection podcast! Did you know that your thoughts about muscle building can be detrimental to your progress? It's astonishing how many people fail to take their training or workouts seriously due to certain limiting beliefs. In today's episode, we delve into the two common thoughts that are hurting your look and overall health. By shedding light on these misconceptions, I can't wait to share and empower you with valuable insights and help you overcome the barriers that hold you back from achieving your desired results. Tune in to my podcast and don't let your thoughts sabotage your journey toward a healthier, fitter, and more confident you! Let’s talk about: Introduction Two common thoughts that are hurting your look and overall health First common thought: Thinking you have more muscle than you actually do Second common thought: Thinking you're just going to add pounds of muscle easily by just lifting weights The two thoughts in relation to muscle building What to really focus on The problem with the first thought process The problem with the second thought process How this second thought process will hurt you in two ways The BIG takeaway Moral of the story Follow me on Instagram for more information and education: jeffhoehn_
Wed, May 10, 2023
Episode 282: Body Recomposition with Chris Barakat
Welcome to the Mind Muscle Connection podcast! Have you ever found yourself questioning what factors are truly impacting your muscle-building progress? Are you unsure about the most crucial variable that you need to consider? Or perhaps you're looking to achieve body recomposition but need to understand the essential concepts first? In today’s episode, Chris Barakat will be joining me as he discusses his narrative review and research about Body Recomposition. He will provide valuable insights and tips to help you achieve your goals. So, don't miss out on this informative and exciting episode! Let’s talk about: Introduction Quick Background about Chris Barakat Classes facilitated by Chris Studies Chris has been part of Energy balance Factors that affect muscle building Interesting data points from Chris' Body Recomposition study What is important to know when achieving Body Recomposition? What needs to be measured? Body composition VS Scale weight How Chris handles his clients with their goals Reason why people fail at diets All about Lean Mass All about Body Composition Readers Changes to expect with the Body Composition Readers How to know you're making progress Tips from Chris Chris' competition experience Chris’ resistance training Chris' Upcoming Research Conclusion Where to find Chris: schoolofgainz.com Follow me on Instagram for more information and education: jeffhoehn_
Mon, May 08, 2023
Episode 281: Q&A Reverse Diet, Calories, Return To The Gym After A Layoff
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: For fat loss, does the nutritional value matter so long as you remain in a calorie deficit? On average, how long does it take to reverse to maintenance after a fat loss period? Best Strategy For Going Back To Lifting Follow me on Instagram for more information and education: jeffhoehn_
Fri, May 05, 2023
Episode 280: Diet Breaks - Myths, Truths, When/How I Use Them With Clients
Welcome to the Mind Muscle Connection podcast! It has been commonly advised to take diet breaks in order to speed up fat loss. But is this true or just a myth? Are there any other myths or misconceptions that we need to debunk? In today's episode, I will talk about the Myths & Truths about Diet Breaks and how I use them with my clients. We'll take a deep dive into the science behind this and explore the most effective ways to achieve your fitness goals. Let’s talk about: 00:26 Introduction 01:56 What are Diet Breaks? 03:15 Myth Number 1: Diet Breaks Are A Magic Fat Loss Tool 5:29 Myth Number 2: You Can Eat As Much As You Want During Diet Breaks 6:30 Myth Number3: It Will Decrease Metabolic Adaptation 07:35 Truth Number 1: Diet Breaks May Help Reduce Diet Fatigue 10:04 Truth Number 2: You Get Extra Flexibility 11:15 When do I use Diet Breaks with my clients 17:40 Conclusion Follow me on Instagram for more information and education: jeffhoehn_
Wed, May 03, 2023
Episode 279: Greg Potter - All About Supplements (Part I)
Welcome to the Mind Muscle Connection podcast! Supplements have become increasingly popular with many individuals for it is known to improve health and well-being. There are so many different types out in the market and it can truly be challenging to know what's what. In this episode, join me as I have an interesting conversation with Greg Potter as we explore the world of supplements! Greg has provided an in-depth explanation about supplements and the effects they have on your body. He also shares what studies have shown and a few alternatives to supplements. Whether you're a seasoned supplement user or just starting to explore this topic, this episode is a game-changer! Let’s talk about: Introduction Mistakes people make with supplements Melatonin supplements What to look for as a smart consumer and as a consumer lab Paying attention to dosages Variables to consider when taking supplements Overall Importance of supplements All about Fish oil All about EPA/DHA All about Vitamin D All about Magnesium All about Ashwagandha All about Melatonin Conclusion Where to find Greg Greg Potter, PhD | Helping people feel and perform better (gregpotterphd.com) Follow me on Instagram for more information and education: @jeffhoehn_
Mon, May 01, 2023
Episode 278: Q&A - Training Around Injuries/Joint Pain and Top 5 Upper Body Exercises
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: How to train progressive overload style when there is joint pain, overuse, injuries, etc.? What are the top 5 upper body exercises? Why do you push for 1 gram per pound of body weight for protein Follow me on Instagram for more information and education: @jeffhoehn_
Fri, April 28, 2023
Episode 277: Why You Are Eating 1500 Calories And Not Losing Weight
Welcome to the Mind Muscle Connection podcast! Have you been consuming 1500 calories a day but not seeing your expected weight loss results? You are not alone! Many people still struggle to shed unwanted pounds despite tracking calories. It can really be frustrating! So in this episode, I will discuss the factors why you are eating 1500 calories and not losing weight, of course, based on research and my experience in coaching. Additionally, I will touch upon the impact of being mindful of what you eat, the hidden calories, and other common pitfalls that can derail your weight loss efforts. Keep listening and take this journey to the next level! Let’s talk about: Call conversation with a client who has an all-or-nothing mindset Why you are eating 1500 calories and not losing weight First reason: Consuming more calories than you are tracking Second reason: Eating and Tracking inconsistently Third reason: Total daily energy expenditure is lower than you think Conclusion Follow me on Instagram for more information and education: @jeffhoehn_
Wed, April 26, 2023
Episode 276: Martin Refalo - Update On Training To Failure
Welcome to the Mind Muscle Connection podcast! Many of us may think of fatigue as a negative thing - something that holds us back and makes us less productive. But what if I told you that fatigue can actually be a catalyst for growth and improvement? Today, we have the pleasure of speaking again with Martin Refalo! Martin has conducted an extensive research called “Influence of Resistance Training Proxmity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis.” In this study, both male and females participated to effectively analyze the differences on how their bodies will react based on their gender. If you're an athlete, fitness enthusiast, or just starting out, you won't want to miss this episode! Let’s talks about: Introduction about Martin Refalo and quick update about him Changes and what stayed the same with Martin's training program Time management aspect of training How Martin manages fatigue and failure Overview of the study Martin conducted about the link between Fatigue and Failure Findings from Martin’s research 24- and 48-hour-point failure and fatigue condition post training How training to failure influences productiveness Comparing the effects in terms of fatigue response: male vs female Do men really recover faster? Martin's plan for his further research Practical takeaways from Martin’s research Conclusion Where to find Martin Instagram: @mrfitness__ Find his study here: (PDF) Influence of Resistance Training Proximity‑to‑Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta‑analysis (researchgate.net) Follow me on Instagram for more information and education: @jeffhoehn_
Mon, April 24, 2023
Episode 275: Q&A - Can You Damage Your Metabolism, How Many Weeks Should You Diet Break For Before a Trip, Rest Times For Muscle Growth
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: All about Metabolism: Your Metabolism Doesn’t Get Damaged Or Messed Up, It Just Adapts To What You Do How Many Weeks Should You Take A Diet Break Before Your Trip How Important It Is To Stick To Rest Time In Between Lifts Follow me on Instagram for more information and education: @jeffhoehn_
Fri, April 21, 2023
Bonus Episode: FREE Body Recomp Workshop
Sign up HERE Learn the exact process I follow to create results for my clients. You will walk away with a step-by-step system for a body recomp so that you wont have to continue putting in hours of hard work while still not seeing the results you should be. What you get: Most common reasons you arent happy with your look as you diet down. What is body recomposition (myths, what it is, why you want to do this, etc.). How to do a body recomp (training, nutrition, supplements, etc.) Sample 12 month plan and 4 week training plan. Live Q&A with Jeff If you are interested in attending this live event click HERE to sign up. I look forward to seeing you there. If you have any questions on what this will entail, reach out!
Fri, April 21, 2023
Episode 274: Client Linda's Transformation
Welcome to the Mind Muscle Connection podcast! Join us for an inspiring episode as we speak with Linda about her journey in my coaching program! She opens up about her struggles with fitness and how she overcame them, including the transformation she underwent, and the changes she experienced in her life outside of fitness as a result of the program. Listen to this episode to learn more about Linda's inspiring journey and the benefits of my coaching program. Let’s talk about: Linda's quick introduction and her fitness journey The struggles of Linda in reaching her goals Problems Linda encountered before the training program and the changes How my coaching program helped Linda grow, develop, and change her mindset Potential outcomes of Linda not taking action and missing out on the program Impact of the program on Linda's life and the transformation she underwent throughout the process What people should realize about coaching Changes that occurred in Linda's life beyond just her fitness level Linda's testimonial on her experience of working with me Follow me on Instagram for more information and education: @jeffhoehn_
Wed, April 19, 2023
Episode 273: Update on Long Muscle Length Training with Milo Wolf
Welcome to the Mind Muscle Connection podcast! Exciting news! On today's episode, we're welcoming back Milo Wolf, a coach who is currently pursuing his Ph.D. focused on the relationship between range of motion, muscle hypertrophy, and strength. We're excited to dive into his latest training experiment, exploring his gains and the methods he uses to track his weight and intuitively eat. Additionally, Milo will share his valuable insights and learnings from his study regarding the lengthened position, providing us with actionable takeaways for our own fitness journeys! Let’s talk about: Introduction Update of Milo on bulking & gains Eating relatively and intuitively for Milo and his rules How Pre-workout meal affects your training session Distinction between glucose and glycogen presence Length and partials of hypertrophy Changes & growth for Milo after undergoing a program Areas that Milo was focused on for the lengthened position and standardization Range of motion Short-term & long-term progress Muscle groups that are tougher to train What Milo didn't expect in his training experiment The toughest part of the lift in the lengthened position Milo's insight about his length training Muscle development in the lengthened position Pausing in length training Misapplication in lengthened training More to see from Milo Follow me on Instagram for more information and education: @jeffhoehn_ Where to find Milo Instagram: @wolfcoach_ His research output: researchgate.net/profile/milo-wolf-2 Website: wolfcoaching.net Podcast: muscleandfeels
Mon, April 17, 2023
Episode 272: Q&A - Limiting Fat Gain/Maximizing Muscle Growth, Things I Have Changed My Mind On, What Happens If You Drop Training Volume
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A, and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: - How do you resolve the struggle of putting on too much muscle and fat at the same time? - Things I recently changed my mind on regarding training - What are the likely outcomes of down regulating volume – going from very high to moderate volume? Follow me on Instagram @jeffhoehn_ for more information and education.
Fri, April 14, 2023
Episode 271: 7 Common Traits of the Person Struggling to Build Muscle
Welcome to the Mind Muscle Connection podcast! In this episode, I will be talking about 7 Common Traits of a Person Struggling to Build Muscle. There are two types of people who I will be targeting in this podcast. First is the one who knows he or she needs to build muscle. The other is more concerned about fat loss that is why their workouts don’t lead them to build muscle. Although this podcast talks about two types of people regarding building muscle, anyone can benefit from the topics I will be discussing here. With that said, let’s dive into the seven traits and a bonus one! Topics: - Is your goal to add more muscle or improve your look but no matter what you do, it doesn’t seem to happen? - Focusing too much on fat loss - First trait: Not consistent with training - Second trait: Hating your workouts - Third trait: Trying to stay too lean, trying to eat clean 24/7 - Fourth trait: Training too much or too little - Fifth trait: Being too active outside of the gym - Sixth trait: Not eating around workouts - Seventh trait: Not focused on anything outside of training and nutrition - Bonus trait: No patience Follow me on Instagram at @jeffhoehn_ for more information and education.
Wed, April 12, 2023
Episode 270: Takeaways from Jordan Lips' talk at The Real Coaches Summit
Welcome to the Mind Muscle Connection podcast! Today I have with me Jordan Lips. He has been in the podcast for a couple of times already and it’s great to always have him on the podcast because he shares a lot of information that you might also find useful. He is an online fitness coach and the host of the Where Optimal Meets Practical Podcast. In this episode we will be talking about some of the takeaways from Jordan’s talk at The Real Coaches Summit about “How Much Volume Do You Need for Hypertrophy? : What We Can Learn From a Minimalist Approach.” Let’s discuss: High Intensity and Low Volume or Low Intensity And High Volume Jordan’s thoughts on doing stability exercises Jordan on his modalities when exercising Jordan on doing inclined walking for Zone 2 Number 1 takeaway: Why volume recommendations are ridiculous Number 2 takeaway: Focusing too much on weight gain when building muscles and overlooking the performance aspect How to make training efficient and how to know it’s working Follow me on Instagram at @jeffhoehn_ for more information and education. Where to find Jordan: Podcast: https://podcasts.apple.com/in/podcast/where-optimal-meets-practical/id1518859017 Website: https://jordanlipsfitness.com/ Instagram: @jordanlipsfitness
Mon, April 10, 2023
Episode 269: Q&A- Performance Expectations in Fat Loss, Negative Effects of Cutting Too Many Calories, Most Common 4-Day Training Splits.
Welcome to the Mind Muscle Connection podcast! Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self! Topics: -Setting expectations for performance in a fat-loss phase -Negative effects of a drastic drop in calories during a fat-loss phase -Most common 4-day-per-week training splits Follow me on Instagram for more information and education: jeffhoehn_ Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE
Fri, April 07, 2023
Episode 268: Why Calorie/Macro Calculators Dont Work For You
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -Why calorie/macro calculators dont work for you.
Wed, April 05, 2023
Episode 267: Bryan Boorstein- Zone 2 Cardio (What Is It, How To Find Zone 2, How To Program It, and More)
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In today's episode, I am joined by Bryan Boorstein. Bryan has trained at the top level, the CrossFit Games, while also working with some of the world’s premier athletes, including NFL players, and WWE superstar John Cena. He is also the founder of Evolved Training Systems. -(0:00) Update on him. -(12:25) Benefits of sissy squats. -(24:25) Things he is working towards in his training/review of his one-arm training experiment. -(36:20) Zone 2 cardio overview. -(40:15) How to measure zone 2 cardio/modalities to use. -(50:50) How much are you missing out on if you dont do zone 2 cardio? -(55:25) Signs you need to add in zone 2 cardio. -(57:40) How to work in zone 2 cardio if muscle growth is your main goal. -(1:02:45) How often should you do zone 2? -(1:04:30) Would you do this during fat loss phases? Where to find him: Instagram: @bryanboorstein Program: https://paragontrainingmethods.com/paragon/paragon-paragon-training-methods/ Podcast: https://podcasts.apple.com/us/podcast/eat-train-prosper/id154565782x
Mon, April 03, 2023
Episode 266: Q&A- How Manys Days In Between Workouts, Should You Reverse Out of Fat Loss After 16 Weeks, How Long Training Phases Should Be
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE Follow me on Insta: jeffhoehn_ In this episode, I will answer 3 questions from my Instagram audience. I will be doing these weekly on Monday. Topics: -How many days should you rest in between workouts. -After 16 weeks of fat loss, should I reverse out? -How long training phases should be.
Fri, March 31, 2023
Episode 265: Calorie Cycling For Fat Loss/Muscle Gain
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -Calorie Cycling for fat loss/muscle gain.
Wed, March 29, 2023
Episode 264: Brandon DaCruz & Jeremiah Bair- Benefits of Movement, Nutrition Periodization, and More.
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE Today I am joined by Brandon DaCruz and Jeremiah Bair. We took questions from Instagram followers and answered them. We discussed: -(0:45) Benefits of movement. -(6:45) Downsides of too much movement. -(22:10) Update on Jeremiah (training, nutrition, business). -(36:36) Update on Brandons training/nutrition. -(49:40) Update on Jeffs training/nutrition (nutrition periodization talk). Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en Check out Brandon's website: https://www.brandondacruzfit.com/ Email Brandon: bdacruzfitness@gmail.com Instagram: @jeremiahbair Website: https://www.bairfit.com/ Podcast: https://podcasts.apple.com/us/podcast/living-lean/id14880156
Mon, March 27, 2023
Episode 263: Q&A- Building Muscle in a Cut, How to Manage a Day Where Youre Super Hungry, Can You Lose Fat at Maintenance
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE Follow me on Insta: jeffhoehn_ In this episode, I will answer 3 questions from my Instagram audience. I will be doing these weekly on Monday. Topics: -Getting stronger in a cut, I thought you cant build muscle in a cut? -How to manage days when you are extra hungry. -Can you lose fat at maintenance?
Fri, March 24, 2023
Episode 262: JH Maintenance Phase Laws
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -JH Body Recomp Laws Other podcast episodes I talked about: Build phase laws: https://www.buzzsprout.com/1508401/10564278 Fat loss phase laws: https://www.buzzsprout.com/1508401/12401731 Recomp phase laws: https://www.buzzsprout.com/1508401/12447325
Wed, March 22, 2023
Episode 261: Laurin Conlin- Leg Training Mistakes Women Make, Is a Calorie Surplus Needed?
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE Follow me on Insta: jeffhoehn_ In today's episode, I am joined by Laurin Conlin. Laurin is an IFBB Pro Bikini competitor and the owner of Team LoCoFit. She earned her B.S. from Florida State University and her M.S. from the University of South Florida, both in Exercise Science. She continues to serve as a research assistant to Dr. Bill Campbell’s Physique Enhancement lab at USF. -(0:00) Update on her. -(10:00) Update on her training/nutrition. -(28:00) How she prioritizes her lower body for muscle growth. -(36:15) Leg training mistakes women make. -(52:00) Signs and symptoms of undereating. -(54:45) Does she have clients get into a surplus? Where to find Laurin: Instagram: @laurinconlin Website: https://www.teamlocofit.com/
Mon, March 20, 2023
Episode 260: Q&A- Eat If You Arent Hungry, How Long Should Maintenance Phases Be, How To Mentally Push Through a Building Phase.
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE Follow me on Insta: jeffhoehn_ In this episode, I will answer 3 questions from my Instagram audience. I will be doing these weekly on Monday. Topics: -Should you eat if you are low on calories but arent hungry? -How long should maintenance phases be? -How to mentally push through a building phase.
Fri, March 17, 2023
Episode 259: JH Body Recomp Laws
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -JH Body Recomp Laws Other podcast episodes I talked about: Build phase laws: https://www.buzzsprout.com/1508401/10564278 Fat loss phase laws: https://www.buzzsprout.com/1508401/12401731 Guide to body recomp: https://www.buzzsprout.com/1508401/10182942
Wed, March 15, 2023
Episode 258: Dr. Eric Helms- Pre, Intra, and Post Workout Nutrition For Muscle Growth.
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I am joined by Dr. Eric Helms He has a BS in fitness and wellness, an MS in exercise science, a second masters in sports nutrition, a PhD in strength and conditioning, and is a research fellow for AUT at the Sports Performance Research Institute New Zealand. He also has published multiple peer-reviewed articles in exercise science and nutrition journals. Lastly, he is a Coach at 3DMJ, a writer at MASS, and cohost of the podcast Iron Culture. What we talked about: - (0:00)Update on him. -(10:00) Update on his training/nutrition. -(25:20) Pre workout nutrition for muscle growth. -(44:20) Post workout nutrition for muscle growth. -(54:30) New research coming out. Where to find Eric: Instagram: https://www.instagram.com/helms3dmj/ Podcast: https://ironculture.libsyn.com/ MASS research review: https://www.strongerbyscience.com/mass/
Mon, March 13, 2023
Episode 257: Q&A- Training Volume For Muscle Growth, Changing Training During a Cut, Sleep Loss.
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE Follow me on Insta: jeffhoehn_ In this episode, I will be answering 3 questions from my Instagram audience. I will be doing these weekly on Monday. Topics: -Does training change from a building phase to a fat loss phase? -How much volume should beginners to intermediates do for muscle growth? -Is sleep loss from excitement better than sleep loss from stress?
Fri, March 10, 2023
Episode 256: JH Fat Loss Laws
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -JH Fat Loss Laws
Wed, March 08, 2023
Episode 255: Greg Potter- Creatine and Sleep Loss, Chrononutrition/Time Restricted Eating.
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I am joined by Greg Potter. Greg attended the University of Leeds, doing a PhD about circadian rhythms, sleep, nutrition, and metabolism. -(0:00): Update on him. -(5:09): Nutrition and sleep in an ultra endurance rower. -(14:55) Creatine and sleep loss. -(30:51) Do women need more sleep than men? -(37:00) Who is more likely to benefit from creatine? -(40:30) Chrononutrition and time restricted feeding overview. Where to find him: Instagram: @gregpotterphd
Mon, March 06, 2023
Episode 254: Q&A- Taking Time Away From Tracking, How To Know When To Reverse Diet, Choosing Weight For Warm Ups.
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE Follow me on Insta: jeffhoehn_ In this episode, I will be answering 3 questions from my Instagram audience. I will be doing these weekly on Monday. Topics: -Should you take time away from tracking during a maintenance phase without ruining progress? -How to know when to reverse diet. -How to choose weights for your warm up sets.
Fri, March 03, 2023
Episode 253: 5 Reasons You Are Not Building More Muscle
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -5 reasons you are not building more muscle.
Wed, March 01, 2023
Episode 252: Steve Hall- Training During a Mini Cut, Cardio and Muscle Growth, Should You Get Strong To Build Muscle.
Apply for 1 on 1 online coaching HERE To get more details click HERE In today's episode, I am joined by Steve Hall. Here is what we discussed: -(0:00): Update on him. -(7:35) His current training. -(21:21) Finding his peak building bodyweight. -(35:30) How to add in cardio if your goal is building muscle. -(44:25) Is getting really strong good for building muscle? -(53:15) Should you not look at the logbook and instead just go off of feel? Where to find him: Instagram: @revivestronger Website: https://revivestronger.com/ Podcast: https://podcasts.apple.com/us/podcast/the-revive-stronger-podcast/id1145138636
Mon, February 27, 2023
Episode 251: Q&A- Does Faster Weight Loss Kill Gains, How Long Should Maintenance Phases Be, Are Smaller Meals Better For Digestion.
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE Follow me on Insta: jeffhoehn_ In this episode, I will be answering 3 questions from my Instagram audience. I will be doing these weekly on Monday. Topics: -Does going faster with weight loss kill your gains? -Are smaller meals better for digestion? -How long should maintenance phases be?
Fri, February 24, 2023
Episode 250: Should You Add Reps or Weight To Build Muscle?
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -Should you add reps or weight to build muscle?
Wed, February 22, 2023
Episode 249: Data Driven Strength- Josh Pelland & Zac Robinson - Is Training at Long Muscle Lengths That Important, Specialization Phases.
Apply for 1 on 1 online coaching HERE To get more details click HERE In today's episode, I am joined by Josh Pelland and Zac Robinson from Data Driven Strength. Here is what we discussed: -(0:00): Background of Data-Driven Strength. -(9:20) What their training looks like. -(17:15) Thought process on using barbells -(22:35) There is more to training for hypertrophy than long muscle lengths -(44:20) How this has changed how they program. -(53:30) Why people feel like they need to do so many sets. -(1:06:10) Specialization phases. -(1:17:20) How you can prioritize muscles. Where to find him: Website: https://www.data-drivenstrength.com/ Josh Instagram: https://www.instagram.com/josh.datadrivenstrength/?hl=en Zac Instagram: https://www.instagram.com/zac.datadrivenstrength/?hl=en
Mon, February 20, 2023
Episode 248: Q&A- Adjusting Training Volume For Responsive Muscle Groups, Protein Stalling Fat Loss, Should You Aim For The Higher End of the Rep Range.
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE Follow me on Insta: jeffhoehn_ In this episode, I will be answering 3 questions from my Instagram audience. I will be doing these weekly on Monday. Topics: -Lower body is more responsive to training, should I stop training it? -Does too much protein stall loss? -Should you aim for the higher end of the rep range?
Fri, February 17, 2023
Episode 247: 6 Reasons Your Legs Are Not Defined.
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -6 reasons your legs are not defined.
Wed, February 15, 2023
Episode 246: Dan Feldman- Emotional Eating, Obesity, Seed Oils, Body Comp For Powerlifters, and more.
Apply for 1 on 1 online coaching HERE To get more details click HERE In today's episode, I am joined by Dan Feldman. He is a Registered Dietitian with a master's degree in human nutrition, Dan is also a personal trainer, competitive powerlifter, and has his own telehealth practice. -(0:00): His background -(14:05) Coping with stress, anxiety, and boredom when it comes to nutrition. -(21:25) Being obese isnt from people being lazy. -(34:20) His take on seed oils. -(46:22) His current training/body comp for powerlifters. -(58:25) Top 3 general health supplements. Where to find him: Website: https://danfeldmanrd.com/ Instagram: https://www.instagram.com/powerlifterdietitian/
Mon, February 13, 2023
Episode 245: Q&A- Working Out With a Busy Schedule, Taller People Have a Tougher Time Filling Out, Lunges or Single Leg Press.
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE Follow me on Insta: jeffhoehn_ In this episode, I will be answering 3 questions from my Instagram audience. I will be doing these weekly on Monday. Topics: -How to workout with a busy schedule. -Do taller guys have a tougher time filling out? -Lunges or single leg press?
Fri, February 10, 2023
Episode 244: 5 Shoulder Training Tips + 2 Bonus Tips
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -5 Shoulder Training Tips (+ 2 bonus ones).
Wed, February 08, 2023
Episode 243: Alberto Nunez- Measuring Progress for Muscle Growth, Warm Up Sets, Overshooting Your Gaining Phase and more.
Apply for 1 on 1 online coaching HERE To get more details click HERE In today's episode, I am joined by Alberto Nunez. He is a WNBF pro natural bodybuilder and coach at 3DMJ. -(0:00): His background. -(13:30) Overview of his most recent prep. -(16:25) Things that changed this prep. -(36:55) What his current training looks like. -(52:08) His approach to warm-up sets. -(55:35) How he makes sure he is making progress from a muscle-building standpoint. -(1:02:22) What to do if you overshot your building phase. Where to find him: Instagram: nunez3dmj Website:https://3dmusclejourney.com/
Mon, February 06, 2023
Episode 242: Q&A- Why Cant You Just Train To Failure All The Time, Scale Weight Fluctuations, Can Protein Cause Stomach Issues
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE Follow me on Insta: jeffhoehn_ In this episode, I will be answering 3 questions from my Instagram audience. I will be doing these weekly on Monday. Topics: -Why do 2 RIR and not just go to failure all of the time? -Scale weight fluctuations, how much and why? -Can protein cause stomach issues?
Fri, February 03, 2023
Episode 241: 7 Nutrition Commandments for Building Muscle and Improving Performance.
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -7 nutrition commandments for building muscle and improving performance.
Wed, February 01, 2023
Episode 240: Brandon DaCruz & Jeremiah Bair- Training Updates, Our Coaching Backgrounds, Alcohol and Muscle Growth and more.
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE Today I am joined by Brandon DaCruz and Jeremiah Bair. We took questions from Instagram followers and answered them. We discussed: -(0:00) Our coaching/training backgrounds. -(13:51) Do you need to work in person before working with clients online? -(21:31) The importance of investing into yourself. -(32:25) Training updates on us. -(1:08:33) Does alcohol affect muscle growth? Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en Check out Brandon's website: https://www.brandondacruzfit.com/ Email Brandon: bdacruzfitness@gmail.com Instagram: @jeremiahbair Website: https://www.bairfit.com/ Podcast: https://podcasts.apple.com/us/podcast/living-lean/id14880156
Mon, January 30, 2023
Episode 239: Q&A- When to Mini Cut, Just Cardio for a Deload, How to Cut Back On Sugary Drinks.
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE Follow me on Insta: jeffhoehn_ In this episode, I will be answering 3 questions from my Instagram audience. I will be doing these weekly on Monday. Topics: -When is it time to mini cut? -Is it ok to just do cardio during a deload? -How to cut back on sugary drinks.
Fri, January 27, 2023
Episode 238: Should You Be In a Deficit, Maintence, or Surplus to Improve Your Look?
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -How to know if you should be in a deficit, maintenance, or surplus to improve your look.
Wed, January 25, 2023
Episode 237: Bryan Boorstein- One-Arm Training Experiment, Unilateral Training, Finding Your Volume, Cables For Hypertrophy, and More.
Apply for 1 on 1 online coaching HERE To get more details click HERE In today's episode, I am joined by Bryan Boorstein. Bryan has trained at the top level, the CrossFit Games, while also working with some of the world’s premier athletes, including NFL players, and WWE superstar John Cena. He is also the founder of Evolved Training Systems. -(0:00): Some hypertrophy talk/update on him. -(12:45) Update on his one-arm training experiment. -(20:35) How he goes about unilateral training. -(32:00) Update on my training. -(49:45) Why have more cable work for hypertrophy? -(54:15) How to know you're doing enough volume? -(1:08:10) Anything he wants to add to his home gym? -(1:13:15) His top 3 goals for 2023. -(1:20:45) Can you do 2 weeks on and 2 weeks off and still build muscle? Where to find him: Instagram: @bryanboorstein Program: https://paragontrainingmethods.com/paragon/paragon-paragon-training-methods/ Podcast: https://podcasts.apple.com/us/podcast/eat-train-prosper/id154565782
Mon, January 23, 2023
Episode 236: Q&A- Decreasing Activity Levels But Worried About Weight Gain, Calories During a Deload, Quad Focused Lunges.
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE Follow me on Insta: jeffhoehn_ In this episode, I will be answering 3 questions from my Instagram audience. I will be doing these weekly on Monday. Topics: -25k+ steps per day, want to reduce but worried about weight gain. -How much should you drop calories in a deload? -How to make lunges quad focused.
Fri, January 20, 2023
Episode 235: 5 Things You Can Do If You Gained Too Much Weight In a Building Phase
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -5 things you can do if you gained too much weight in a building phase.
Wed, January 18, 2023
Episode 234: Adam Neth- High Volume Versus Low Volume For Muscle Growth, Deloads, Changing Exercises, Progressions, and more.
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In today's episode I am joined by fellow coach Adam Neth. In this episode we discuss: -(0:00) His background. -(7:05) Muscle groups that are tough to train at home. -(9:30) Best bang for your buck at home equipment/equipment he wants to add. -(14:40) His current training. -(25:15) Signs its time to change up exercises. -(29:40) What his progression model looks like for muscle growth. -(39:15) Top sets and down sets, what are they? -(43:25) What his deloads look like. -(47:41) Pros and cons of a high volume and low volume approach. -(49:15) Most important variables for building muscle. -(51:45) Warm up sets. -(56:10) Intensity techniques. -(59:30) How he goes about gaining phases. -(1:14:10) What to measure for muscle growth. Where to find Jordan: Podcast: https://podcasts.apple.com/us/podcast/the-lifte-lounge-podcast/id1485166446?uo=4 Instagram: @adamneth
Mon, January 16, 2023
Episode 233: Q&A- 2 Week Mini Cuts, Protein Timing, Too Much Protein From Bars/Shakes.
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be answering 3 questions from my Instagram audience. I will be doing these weekly on Monday. Topics: -Three 2 week mini cuts throughout the year? -Protein after workouts, how much? -Is too much protein from bars/shakes a bad thing?
Fri, January 13, 2023
Episode 232: 5 Important Questions To Ask Yourself Before Your Next Fat Loss Diet
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -5 important questions to ask yourself before your next fat loss diet.
Wed, January 11, 2023
Episode 231: Jordan Lips- Increasing Training Frequency, Keeping in the Same Exercises, Setting Up a Home Gym.
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE Jordan is an online fitness coach and the host of the Where Optimal Meets Practical Podcast. In this episode we discuss: -(0:00) Update on him. -(4:05) Current training and training experiment. -(16:50) Takeaways from previous training experiment (keeping exercises the same). -(29:00) Things to consider when setting up a home gym. Where to find Jordan: Podcast: https://podcasts.apple.com/in/podcast/where-optimal-meets-practical/id1518859017 Website: https://jordanlipsfitness.com/ Instagram: @jordanlipsfitness
Mon, January 09, 2023
Episode 230: Q&A- Changing Training During a Cut, Gaining Too Much Weight In a Build, Do High Reps Decrease Strength.
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be answering 3 questions from my Instagram audience. I will be doing these weekly on Monday. Topics: -Should you change your training during a cut? -What to do if you gained too much weight in a building phase? -Will higher reps decrease strength?
Fri, January 06, 2023
Episode 229: Things That Influence How Much Training Volume You Should Do For Muscle Growth
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -Things that influence how much training volume you should do for muscle growth.
Wed, January 04, 2023
Episode 228: Eric Trexler (Part II)- Body Comp Readers And Their Limitations, High Body Fat And Muscle Growth.
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE We chatted about: -(0:45) Body comp readers and their limitations -(9:25) What to track instead of body fat percent. -(16:50) High body fat levels still dont blunt hypertrophy. -(30:15) Are there downsides to gaining too much weight in a bulk? Where to find him: https://macrofactorapp.com/ https://www.strongerbyscience.com/ https://www.strongerbyscience.com/mass/
Mon, January 02, 2023
Episode 227: Q&A- Fat Loss or Muscle Gain First, 1RM Thoughts, Creatine For Teens.
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be answering 3 questions from my Instagram audience. I will be doing these weekly on Monday. Topics: -Should you prioritize weight loss or muscle gain first? -5/3/1 program thoughts, and 1RM thoughts. -Should a 13 year old take creatine?
Fri, December 30, 2022
Episode 226: 3 Ways To Get Your Body To Build More Muscle
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -3 ways to get your body to build more muscle.
Wed, December 28, 2022
Episode 225: Eric Trexler (Part I) - All About Protein (Protein and Satiety, Requirements, Sources, and More.)
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE We chatted about: -(0:00) Update on him. -(8:50) Update on his training/nutrition. -(13:00) Protein and satiety. -(23:34) Strategies to maximize proteins effect on satiety. -(31:55) Does protein need to be as high as some people say? -(48:30) How focusing on protein can increase your diet quality. -(52:05) Importance of protein sources. Where to find him: https://macrofactorapp.com/ https://www.strongerbyscience.com/ https://www.strongerbyscience.com/mass/
Mon, December 26, 2022
Episode 224: Q&A- Training Volume After a Deload, Cardio For Fat Loss Plateau, Low Training Volume For Muscle Growth
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be answering 3 questions from my Instagram audience. I will be doing these weekly on Monday. Topics: -What should training volume look like after a deload. -Can cardio help you break through a fat loss plateau? -Is low training volume ok for muscle growth?
Fri, December 23, 2022
Episode 223: 4 Signs Its Time To Switch Out An Exercise For Muscle Growth
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -4 signs its time to switch out an exercise for muscle growth.
Wed, December 21, 2022
Episode 222: Menno Henselmans- Injury Management Techniques, Maintaining Muscle, Downsides of Always Cutting, and more.
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I am joined by Menno Henselmans. We discussed: -(0:00): Update on him. -(5:50) Update on his back injury. -(17:00) Injury management techniques. -(18:55) His training goals moving forward. -(21:25) Maintaining muscle mass. -(31:00) Downsides of always cutting. -(37:10) His thoughts on the P-Ratio. -(55:00) Practical applications to improve P-Ratio. Where to find Menno: Website: https://mennohenselmans.com/ Youtube: https://www.youtube.com/@menno.henselmans Instagram: @menno.henselmans Book: https://mennohenselmans.com/book-the-science-of-self-cont
Mon, December 19, 2022
Episode 221: Hit Protein Goal Or Fall Short On Protein During Fat Loss, How to Progress Week 1 of a Training Phase, How to Get Better at Pull Ups.
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be answering 3 questions from my Instagram audience. I will be doing these weekly on Monday. Topics: -Hit protein goal and go over cals, or fall short on protein during fat loss? -How to progress week 1 of a new training phase. -How to get better at pull ups.
Fri, December 16, 2022
Episode 220: 9 Ways To Make Your Calorie Deficit Easier To Manage
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -9 ways to make your calorie deficit easier to manage.
Wed, December 14, 2022
Episode 219: AJ Morris- Why You Shouldnt Stay Lean All Year.
Apply for 1 on 1 online coaching HERE To get more details click HERE In today's episode, I am joined by AJ Morris. He is a natural Pro Bodybuilder, and founder/owner of Team Made By Morris. We chatted about: -(0:00) His background. -(20:45) Things he would do differently at the beginning of his bodybuilding career. -(29:05) His current training. -(37:37) Downsides to his way of training. -(42:20) What his training volume looks like. -(51:15) Why his bodyweight is so high right now. -(1:04:30) Challenges with pushing his body weight up. Where to find AJ Instagram:https://www.instagram.com/ajmorris_/ Youtube: https://www.youtube.com/@AJMorrisFitness https://naturalbbworldwide.com/
Mon, December 12, 2022
Episode 218: Q&A- Grip For Chest Press, Avoiding Injuries, Train Fasted or Not?
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be answering 3 questions from my Instagram audience. I will be doing these weekly on Monday. Topics: -Neutral vs pronated grip for chest press machine? -How do I avoid injury when lifting? -Should I eat before training, or add to my 3 meals later in the day?
Fri, December 09, 2022
Episode 217: 9 Reasons You Struggle To See Results (That Dont Have To Do With Your Training/Nutrition Protocols)
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -9 reasons you struggle to see results (that dont have to do with your training/nutrition protocols).
Wed, December 07, 2022
Episode 216: Jeffrey Su- Weight Loss Resistance, Semaglutide.
Apply for 1 on 1 online coaching HERE To get more details click HERE In today's episode, I am joined by Jeffrey Su. He is a health coach and founder/owner of First Call Out Fitness, LLC. He is also a co-host of the podcast "The Excellence Cartel". We chatted about: -(0:00) Update on him. -(11:10) Weight loss resistance, what is it and what to do. -(41:25) Practical applications for weight loss resistance. -(47:55) Overview of semaglutide. -(58:45) Side effects. Where to find Jeffrey: Instagram: @firstcalloutfitness Website: http://www.firstcalloutfitness.com/ Podcast: https://podcasts.apple.com/us/podcast/the-excellence-cartel/id1473504650
Mon, December 05, 2022
Episode 215: Q&A- Supersets, How to Overcome Low Hunger, Should Protein Change in a Deficit or Surplus?
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be answering 3 questions from my Instagram audience. I will be doing these weekly on Monday. Topics: -My thoughts on supersets. -How to overcome low hunger levels during a building phase. -Should you change protein in a deficit or surplus?
Fri, December 02, 2022
Episode 214: 8 Strategies to Breakthrough Your Muscle Building Plateau
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -8 strategies to breakthrough your muscle building plateau.
Wed, November 30, 2022
Episode 213: Brandon DaCruz & Jeremiah Bair- Post Photoshoot, Reverse Diets vs Recovery Diets, and more.
Apply for 1 on 1 online coaching HERE To get more details click HERE Today I am joined by Brandon DaCruz and Jeremiah Bair. We took questions from Instagram followers and answered them. We discussed: -(0:00) Update on us. -(34:50) Why do you think there has been a lot of debate between reverse dieting and recovery diets? -(47:30) How you would define a reverse diet and a recovery diet? Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en Check out Brandon's website: https://www.brandondacruzfit.com/ Email Brandon: bdacruzfitness@gmail.com Instagram: @jeremiahbair Website: https://www.bairfit.com/ Podcast: https://podcasts.apple.com/us/podcast/living-lean/id14880156
Mon, November 28, 2022
Episode 212: Q&A- Weight Plateaued in a Building Phase, Leg Press and Hack Squat in the Same Workout, Higher Rep Training for Muscle Growth.
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be answering 3 questions from my Instagram audience. I will be doing these weekly on Monday. Topics: -My weight plateaued in a building phase, how come? -Can you do a hack squat and leg press in the same workout? -Do higher reps have their place in building muscle?
Fri, November 25, 2022
Episode 211: Why Increasing Calories Can Cause Weight Loss
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -Why increasing calories can cause weight loss.
Wed, November 23, 2022
Episode 210: Dr. Mike Israetel- Why Its Easier To Get Leaner Each Time You Cut, Update On His Training/Nutrition.
In this episode, I'm joined by Dr. Mike Israetel. Dr. Mike is the co-founder of Renaissance Periodization, Dr. Mike Israetel holds a PhD in Sport Physiology from East Tennessee State University. In this episode we discuss: -(0:00) Update on his home gym. -(10:25) Why he doesnt listen to music when he works out? -(18:25) What his training/nutrition looks like. -(30:02) Once you get to a certain level of leanness, does it get easier to get there again? -(42:45) Things he has changed his mind on training-wise in the past year. How to find Dr. Mike: Instagram: @rpdrmike Youtube: https://www.youtube.com/c/RenaissancePeriodization
Mon, November 21, 2022
Episode 209: Q&A- More Hunger During a Reverse Diet, Lower Protein When Building, Increase Calories to Match Activity?
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be answering 3 questions from my Instagram audience. I will be doing these weekly on Monday. Topics: -Is it weird to have more hunger during a reverse diet? -Can you lower protein when building? -Should you increase calories when you have more steps while building?
Fri, November 18, 2022
Episode 208: Why Fat Loss Diets Dont Work For You
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -Why fat loss diets dont work for you.
Wed, November 16, 2022
Episode 207: Steve Hall - Range of Motion, Myo-Rep Match, Downsides of Too Many Mini Cuts, and More.
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE We chatted about: -(0:00) Update on him -(15:50) Massing methods he is super confident in now. -(25:05) Downsides of taking too many mini cuts. -(32:15) Plans coming up for his training/nutrition. -(37:50) Current training. -(45:20) Full range of motion, has he changed his mind? -(55:55) What are myo-rep match sets? Where to find him: Instagram: @revivestronger Website: https://revivestronger.com/ Podcast: https://podcasts.apple.com/us/podcast/the-revive-stronger-podcast/id1145138636
Mon, November 14, 2022
Episode 206: Q&A- Does Pasta/Bread Count Towards Protein, More Protein If Trying To Gain Weight, Calorie Cycling
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be answering 3 questions from my Instagram audience. I will be doing these weekly on Monday. Topics: -Should you aim for more protein if you are underweight? -Does pasta/bread count towards protein? -Should you "catch up" on calories if you undereat one day.
Fri, November 11, 2022
Episode 205: How To Bring Up A Lagging Muscle Group
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -How to bring up a lagging muscle group.
Wed, November 09, 2022
Episode 204: Eric Trexler- What The Research Says on Metabolic Adaptation
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE We chatted about: -(0:00) His background. -(7:45) His current training/nutrition. -(21:00) Metabolic adaptation overview. -(28:25) When metabolic adaptation happens. -(32:00) Things he has changed his mind on with metabolic adaptation. -(42:45) How to offset metabolic adaptation. -(49:00) Should you keep dieting or reverse out? -(59:05) Does metabolic adaptation last forever? -(1:05:05) What role does muscle play in metabolic adaptation. -(1:08:42) Practical applications. -(1:10:15) Future research on metabolic adaptation. Where to find him: https://macrofactorapp.com/ https://www.strongerbyscience.com/ https://www.strongerbyscience.com/mass/
Mon, November 07, 2022
Episode 203: Q&A- Insulin Sensitivity During a Build, Carbohydrate Intake for Body Comp, Eat Less Than Your RMR?
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be answering 3 questions from my Instagram audience. I will be doing these weekly on Monday. Topics: -How to stay insulin sensitive during a building phase. -Is carbohydrate intake important for body composition? -Should you eat less than your RMR for weight loss?
Fri, November 04, 2022
Episode 202: 7 Building Phase Misconceptions
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -7 Building phase misconceptions.
Wed, November 02, 2022
Episode 201: Jason Theobald- All About PCOS (Training, Nutrition, Supplements, Lifestyle).
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In today's episode, I am joined by Jason Theobald. He is a nutritionist/trainer in the world of physique sports and the founder of Scoobyprep. He works closely with athletes at all levels from those wanting to shed body fat for the beach, natural physique competitors, power-lifters and IFBB pros. He is also the owner of NuEthics. We chatted about: -(0:00) Update on him since our last chat. -(12:10) What is PCOS? -(14:15) Causes of PCOS -(18:10) Symptoms of PCOS -(19:45) Myths around PCOS -(25:15) Can you improve it through lifestyle? -(26:55) How does "Western" medicine deal with PCOS. -(30:10) How would this show up in terms of body composition? -(32:45) How does he lower stress in clients? -(37:42) His supplement protocol for PCOS. -(44:40) Practical takeaways. -(49:40) Brief overview of his talk on "The Cortisol Driven Athlete" Email: jason@scoobyprep.com Insta: @scoobyprep1_ifbbpro Website: Advancedvitality.com, https://nuethix.com/ Coaching app: feedforfunction.com
Mon, October 31, 2022
Episode 200: Q&A- Modest or Aggressive Cut, Lowest Cals You Should Do In a Cut, Muscle Loss on Vacation
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be answering 3 questions from my Instagram audience. I will be doing these weekly on Monday. Topics: -Modest or aggressive cut? -15 day vacation with no training, will I lose muscle? -The lowest cals id recommend someone goes to on a cut.
Fri, October 28, 2022
Episode 199: How To Stick To Your Fat Loss Diet
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -How to stick to your fat loss diet.
Wed, October 26, 2022
Episode 198: Brandon DaCruz & Jeremiah Bair- When To Add Volume, How To Manage Your Post Diet Phase, and more.
Apply for 1 on 1 online coaching HERE To get more details click HERE Today I am joined by Brandon DaCruz and Jeremiah Bair. We took questions from Instagram followers and answered them. We discussed: -(0:00) Update on us. -(31:52) How to know when to add volume to your training program? -(43:05) Why it can be tougher to stick to your macros on a reverse diet instead of fat loss. -(59:10) Tips to stay on track with your nutrition when you travel. -(1:16:00) Do you count compound movements towards bicep/tricep training volume? Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en Check out Brandon's website: https://www.brandondacruzfit.com/ Email Brandon: bdacruzfitness@gmail.com Instagram: @jeremiahbair Website: https://www.bairfit.com/ Podcast: https://podcasts.apple.com/us/podcast/living-lean/id14880156
Fri, October 21, 2022
Episode 197: Why You Should Maintain Muscle During Fat Loss
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -Why you want to maintain muscle during fat loss.
Wed, October 19, 2022
Episode 196: Milo Wolf- The Science Behind Range Of Motion For Muscle Growth
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In today's episode, I am joined by Milo Wolf. Milo is currently pursuing his PhD on “the effects of range of motion on muscle hypertrophy and strength.” He has also been a coach for over 4 years. We talked about: -(0:00) His fitness background. -(6:30) What his training/nutrition looks like. -(12:20) Key terms to understand for range of motion. -(15:35) Current research on range of motion training. -(26:45) Does it depend on the muscle group? -(29:05) Downsides of training at long muscle lengths. -(35:30) Benefits of using shortened muscle lengths? -(43:00) Mechanisms as to why long muscle lengths tend to be better. -(50:45) Whats next research-wise for range of motion training? -(55:55) Practical application for range of motion for muscle growth. How to find Milo: Insta: https://www.instagram.com/wolfcoach_/?hl=en Youtube: https://www.youtube.com/channel/UCru8Ef3TDFaJOOTfAZ52iFA Website: https://wolfcoaching.net/about Link to paper: https://www.researchgate.net/publication/363810690_Partial_vs_full_range_of_motion_resistance_training_A_systematic_review_and_meta-_analysis
Fri, October 14, 2022
Episode 195: 3 Ways To Make Your Muscle Building Workouts More Effective And Effcient
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -3 Ways to make your muscle-building workouts more efficient and effective.
Wed, October 12, 2022
Episode 194: Martin Refalo- The Science of Training to Failure for Muscle Growth
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I'm joined by Martin Refalo. Martin is a coach based out of Australia with 7+ years of experience, he is also the education coordinator for JPS Health & Fitness, as well as a natural bodybuilder. He is currently pursuing his PhD. -(0:00) Update on Martin -(20:35) Overview of his research on training to failure. -(34:10) Experimental study findings. -(1:04:00) How can you apply these findings to a training program? -(1:12:17) Is seeing reps drop from set to set a sign of too much fatigue? -(1:20:10) Takeaways and future research regarding training to failure. How to find Martin: Instagram: @mrfitness_ Website: https://www.jpshealthandfitness.com.au/ Link to paper: https://pubmed.ncbi.nlm.nih.gov/35658845/
Fri, October 07, 2022
Epsiode 193: Traits of The Successful Dieter
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -Traits of the successful dieter.
Wed, October 05, 2022
Episode 192: Jordan Lips- How to Know When to Add Volume, Should You Split Volume Into Multiple Sessions, and more.
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE Jordan is an online fitness coach and the host of the Where Optimal Meets Practical Podcast. In this episode we discuss: -(0:00) Update on his training. -(35:57) Things he has changed his mind on when it comes to training. -(41:42) How often should you change exercises? -(44:30) Should I split my volume up or do it in one session? -(50:38) Any difference between plate loaded versus technogym machines? -(55:03) How to know when to add volume to your program? Where to find Jordan: Podcast: https://podcasts.apple.com/in/podcast/where-optimal-meets-practical/id1518859017 Website: https://jordanlipsfitness.com/ Instagram: @jordanlipsfitness
Fri, September 30, 2022
Episode 191: 7 Important Things To Track For Your Body Transformation
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -7 Things I track with online clients for a body transformation.
Wed, September 28, 2022
Episode 190: Dr. Eric Helms- Body Fat Set Point, Weight Gain For Muscle Growth, and more.
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I am joined by Dr. Eric Helms He has a BS in fitness and wellness, an MS in exercise science, a second masters in sports nutrition, a PhD in strength and conditioning, and is a research fellow for AUT at the Sports Performance Research Institute New Zealand. He also has published multiple peer-reviewed articles in exercise science and nutrition journals. Lastly, he is a Coach at 3DMJ, a writer at MASS, and cohost of the podcast Iron Culture. What we talked about: - (0:00)His fitness background. -(12:35) New research that he is doing. -(16:00) General consensus on weight gain rates for muscle growth. -(21:50) His current training/nutrition goals. -(38:10) Body fat set point overview. -(1:00:00) Can you change your body fat set point? -(1:08:05) Take home points of body fat set point. Where to find Eric: Instagram: https://www.instagram.com/helms3dmj/ Podcast: https://ironculture.libsyn.com/ MASS research review: https://www.strongerbyscience.com/mass/ Article referenced: https://www.strongerbyscience.com/stay-shredded/
Fri, September 23, 2022
Episode 189: All About Reverse Dieting (Myths, Truths, Reasons to Use) + A Client Case Study
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -Reverse dieting (myths, truths, reasons to use) + a client case study. Insta post on this HERE . Blog post on this HERE .
Wed, September 21, 2022
Episode 188: Jeremiah Bair & Brandon DaCruz- Should You Use IIFYM For Fat Loss, Best Periodization Model For Building Muscle, And More
Apply for 1 on 1 online coaching HERE To get more details click HERE Today I am joined by Brandon DaCruz and Jeremiah Bair. We took questions from Instagram followers and answered them. We discussed: -(0:00) Update on us. -(35:51) Should you use IIFYM for fat loss? -(56:34) Do you think a coach needs to be evidence based? -(1:06:34) Best periodization model for building muscle? Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en Check out Brandon's website: https://www.brandondacruzfit.com/ Email Brandon: bdacruzfitness@gmail.com Instagram: @jeremiahbair Website: https://www.bairfit.com/ Podcast: https://podcasts.apple.com/us/podcast/living-lean/id14880156
Fri, September 16, 2022
Episode 187: 7 Signs You Are Exercising Too Much And Not Eating Enough
Apply for 1 on 1 online coaching HERE To get more details click HERE Email list HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -7 Signs you are exercising too much and not eating enough. And how to fix it.
Wed, September 14, 2022
Episode 186: Lindsay Parker- Body Recomposition, Fat Loss Training, Importance of Exercise Selection and more.
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I am joined by Lindsay Parker (aka Lifting Lindsay). She is a wife and mother of 3. She also has a deep passion for learning and teaching. Lastly, she also really loves lifting weights and fitness. What we talked about: - (0:00)Update on her. -(2:15) Update on her training/nutrition. -(7:25) Takeaways from doing a body recomp approach. -(13:12) Cardio during a recomp. -(21:50) Training during recomp. -(27:55) How she feels about her results so far. -(31:15) What is fat loss training? -(35:15) What does mechanical damage training look like? -(39:55) What does oxidative training look like? -(44:25) Does intensity or volume change during fat loss training? -(47:30) Can volume for muscle groups change? -(48:25) The importance of training smart and exercise selection. Where to find Lindsay: Instagram: @liftinglindsay Website: https://www.liftinglindsay.com/
Fri, September 09, 2022
Episode 185: 3 Reasons I Dont Have Clients Track How Many Calories They Burn.
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -3 Reasons I dont have clients track how many calories they burn. References: Shcherbina, A., Mattsson, C. M., Waggott, D., Salisbury, H., Christle, J. W., Hastie, T., Wheeler, M. T., & Ashley, E. A. (2017). Accuracy in Wrist-Worn, Sensor-Based Measurements of Heart Rate and Energy Expenditure in a Diverse Cohort. Journal of personalized medicine, 7(2), 3. https://doi.org/10.3390/jpm7020003 Careau, V., Halsey, L. G., Pontzer, H., Ainslie, P. N., Andersen, L. F., Anderson, L. J., Arab, L., Baddou, I., Bedu-Addo, K., Blaak, E. E., Blanc, S., Bonomi, A. G., Bouten, C., Buchowski, M. S., Butte, N. F., Camps, S., Close, G. L., Cooper, J. A., Das, S. K., Cooper, R., … IAEA DLW database group (2021). Energy compensation and adiposity in humans. Current biology : CB, S0960-9822(21)01120-9. Advance online publication. https://doi.org/10.1016/j.cub.2021.08.016
Wed, September 07, 2022
Episode 184: Dr. Bill Campbell- Increasing Training Volume For Muscle Growth, Ideal Protein Distribution, and more.
Apply for 1 on 1 online coaching HERE To get more details click HERE Dr. Bill Campbell, Ph.D., FISSN, CSCS, is a Professor of Exercise Science and the Director of the Performance & Physique Enhancement Laboratory at the University of South Florida. -(0:00) What he has been up to. -(7:30) His new research review. -(19:20) New study he is working on. -(22:00) Update on his protein study. -(26:00) Update on his training/nutrition. -(38:45) Should you increase training volume to stimulate muscle hypertrophy? -(50:36) Is there an ideal protein distribution throughout the day to maximize muscle growth? Where to find Dr. Campbell: Instagram: @billcampbellphd Free Issue: https://www.billcampbellphd.com/
Fri, September 02, 2022
Episode 183: Do You Need Carbs Before Your Training? It Depends.
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -Times when you will benefit from carbs before your training. References: King, A., Helms, E., Zinn, C., & Jukic, I. (2022). The Ergogenic Effects of Acute Carbohydrate Feeding on Resistance Exercise Performance: A Systematic Review and Meta-analysis. Sports medicine (Auckland, N.Z.) , 10.1007/s40279-022-01716-w. Advance online publication. https://doi.org/10.1007/s40279-022-01716-w
Wed, August 31, 2022
Episode 182: Andrew Coates - Building Your Reputation Online (The Right Way).
In this episode, I am joined by Andrew Coates. Andrew is the owner of Andrew Coates Fitness. Host of The Lift Free and Diet Hard Podcast. Fitness Writer for major fitness publications including T-Nation, The PTDC, Generation Iron, and TrueCoach. What we talked about: -(0:00) Update on him. -(3:45) How he manages work/life balance. -(11:40) Biggest difference between in-person versus online coaching. -(20:35) His current favorite self development books. -(31:05) Building your reputation online. Where to find him: Instagram: @andrewcoatesfitness
Fri, August 26, 2022
Episode 181: 5 Things You Should Know About Metabolic Adaptation
You can secure your spot for the FREE webinar HERE . Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -5 Things you should know about metabolic adaptation.
Wed, August 24, 2022
Episode 180: Dr. Peter Fitschen - Rep Ranges, RIR, Deloads, Training Splits, and More.
Apply for 1 on 1 online coaching HERE To get more details click HERE In today's episode, I am joined by Dr. Peter Fitschen. Peter has a PhD in Nutritional Science, Master of Science in Biology/Physiology & Bachelor of Science: Biochemistry. He has been a part of many peer-review papers. He is also a competitive natural bodybuilder and the co-owner of Fit Body Physique. In this episode we discuss: -(0:00) What he is working on. -(5:50) Rep range he typically works in. -(12:40) Does he use RIR/deloads? -(24:20) How to find out you are getting close to failure. -(26:15) His current training split. -(36:30) Current training volume. -(39:30) Exercise selection. -(42:15) Current nutrition. -(47:15) More fat gain versus muscle with the more weight you gain? -(53:20) Upcoming goals. -(58:20) Any research coming up for him? -(59:50) Anything he has changed his mind on lately? Where to find Peter: Instagram: @fitbodyphysique Website: http://www.fitbodyphysique.com
Tue, August 23, 2022
BONUS EPISODE: FREE Webinar
In this bonus episode I go over a FREE webinar I will be doing next Tuesday (August 30th) @ 6p CST. You can secure your spot HERE .
Fri, August 19, 2022
Episode 179: Things I Have Changed My Mind On Recently When It Comes To Muscle Growth
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -Things I have changed my mind on recently when it comes to muscle growth.
Wed, August 17, 2022
Episode 178: Bryan Boorstein - Deep Dive Into A Photoshoot Prep (Nutrition, Training, Cardio).
Apply for 1 on 1 online coaching HERE To get more details click HERE In today's episode, I am joined by Bryan Boorstein. Bryan has trained at the top level, the CrossFit Games, while also working with some of the world’s premier athletes, including NFL players, and WWE superstar John Cena. He is also the founder of Evolved Training Systems. -(0:00): Update on him. -(11:55) His thoughts on lengthened vs. shortened for the biceps. -(20:40) Main driver(s) for his photoshoot. -(26:20) Did he have a set timeframe beforehand? -(30:15) Metrics during his photoshoot prep. -(38:30) Does he track during fat loss diets? -(40:03) Calories/macros during the prep. -(42:15) Did he have any diet fatigue? -(49:20) Training during his photoshoot prep. -(53:10) Mindset during training. -(55:10) What he did for cardio. -(1:02:11) Cardios place in hypertrophy. -(1:05:50) What he did the day of the photoshoot. -(1:10:25) Takeaways from this photoshoot prep. Where to find him: Instagram: @bryanboorstein Program: https://paragontrainingmethods.com/paragon/paragon-paragon-training-methods/ Podcast: https://podcasts.apple.com/us/podcast/eat-train-prosper/id1545657828
Fri, August 12, 2022
Episode 177: Reasons For The Change In My Physique After Training for 10+ Years.
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -Reasons For The Change In My Physique After Training for 10+ Years. -Teaser for something I am coming out with shortly.
Wed, August 10, 2022
Episode 176: Brandon DaCruz- Mini Cuts: When And How To Use Them
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I am joined by Brandon Da Cruz. Brandon is an online nutrition and physique coach, internationally published fitness model, National Level NPC competitor, and the National Sales Manager for a New York-based sports nutrition company called Innovapharm. In this episode we discuss: -(0:00) Update on him. -(23:10) What is a mini cut? -(24:25) Misconceptions around mini cuts. -(35:35) Reasons and benefits of using a mini cut. -(45:09) Who is it right for, and how isn't it for? -(55:16) Length and rate of a mini cut. -(1:07:26) Why use a weekly rate of loss ? Where to find Brandon: Instagram: @brandondacruz_ Website: https://www.brandondacruzfit.com
Fri, August 05, 2022
Episode 175: What Is An Energy Audit And How To Do One If Progress Has Stalled.
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -What is an energy audit? -How to do one.
Wed, August 03, 2022
Episode 174: Menno Henselmans - Mindset During an Injury, Nitrate Supplementation, Protein Needs During a Cut vs Surplus, How to Deload and more.
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I am joined by Menno Henselmans. We discussed: -(0:00): Update on him. -(7:45) Update on his training/back injury. -(26:22) New study on dietary nitrates. -(34:10) Protein targets during a cut vs. surplus. -(44:40) His method and thoughts on deloading. -(53:06) Are deloads necessary or can you just do a session at 3-4 RIR? -(55:50) Best body fat% during an offseason for a powerlifter. Where to find Menno: Website: https://mennohenselmans.com/ Instagram: @menno.henselmans Book: https://mennohenselmans.com/book-the-science-of-self-cont
Fri, July 29, 2022
Episode 173: What Needs To Be In Your Lower Body Training
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -What needs to be in your lower body training. Read it HERE . References: Kubo, K., Ikebukuro, T., & Yata, H. (2019). Effects of squat training with different depths on lower limb muscle volumes. European journal of applied physiology, 119(9), 1933–1942. https://doi.org/10.1007/s00421-019-04181-y Zabaleta-Korta, A., Fernández-Peña, E., Torres-Unda, J., Garbisu-Hualde, A., & Santos-Concejero, J. (2021). The role of exercise selection in regional Muscle Hypertrophy: A randomized controlled trial. Journal of sports sciences, 39(20), 2298–2304. https://doi.org/10.1080/02640414.2021.1929736 Maeo, S., Huang, M., Wu, Y., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2021). Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Medicine and science in sports and exercise, 53(4), 825–837. https://doi.org/10.1249/MSS.0000000000002523
Wed, July 27, 2022
Episode 172: Jeremiah Bair & Brandon DaCruz- Best Ab Exercises, Can You Ruin Your Metabolism, And More
Apply for 1 on 1 online coaching HERE To get more details click HERE Today I am joined by Brandon DaCruz and Jeremiah Bair. We took questions from Instagram followers and answered them. We discussed: -(0:00) Update on us. -(32:07) Exercises to build your abs. -(47:20) Is it possible to stunt your metabolism by undereating calories? -(1:19:20) Top 3 habits we would recommend to someone trying to improve their physique. Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en Check out Brandon's website: https://www.brandondacruzfit.com/ Email Brandon: bdacruzfitness@gmail.com Instagram: @jeremiahbair Website: https://www.bairfit.com/ Podcast: https://podcasts.apple.com/us/podcast/living-lean/id14880156
Fri, July 22, 2022
Episode 171: What Needs To Be In Your Upper Body Training
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -What needs to be in your upper body training. Read it HERE References: Schoenfeld, B (2019) Science and Development of Muscle Hypertrophy. (2nd ed.). Human Kinetics. Chaves, S., Rocha-JÚnior, V. A., EncarnaÇÃo, I., Martins-Costa, H. C., Freitas, E., Coelho, D. B., Franco, F., Loenneke, J. P., Bottaro, M., & Ferreira-JÚnior, J. B. (2020). Effects of Horizontal and Incline Bench Press on Neuromuscular Adaptations in Untrained Young Men. International journal of exercise science, 13(6), 859–872. Brandão, L., de Salles Painelli, V., Lasevicius, T., Silva-Batista, C., Brendon, H., Schoenfeld, B. J., Aihara, A. Y., Cardoso, F. N., de Almeida Peres, B., & Teixeira, E. L. (2020). Varying the Order of Combinations of Single- and Multi-Joint Exercises Differentially Affects Resistance Training Adaptations. Journal of strength and conditioning research, 34(5), 1254–1263. https://doi.org/10.1519/JSC.0000000000003550 Gentil P, Soares S, Bottaro M. Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy. Asian J Sports Med. 2015 Jun;6(2):e24057. doi: 10.5812/asjsm.24057. Epub 2015 Jun 22. PMID: 26446291; PMCID: PMC4592763.
Wed, July 20, 2022
Episode 170: Steve Hall- Recovery Diet, Weighted Vests, Hypertrophy Programming and more.
In this episode, Im joined by Steve Hall. Steve is the owner/founder of Revive Stronger and the host of the podcast "The Revive Stronger Podcast", he is also a natural competitive bodybuilder. You will learn about: -(0:00) Update on him. -(14:33)Has his mind changed on hypertrophy programming? -(26:42) Is he going to use a weighted vest again? -(33:40) Recovery Diet 101. -(56:10) Transition into the offseason. Where to find him: Instagram: @revivestronger Website: https://revivestronger.com/ Podcast: https://podcasts.apple.com/us/podcast/the-revive-stronger-podcast/id1145138636
Fri, July 15, 2022
Episode 169- How to Keep Your Body Primed For Muscle Growth.
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -How to keep your body primed for muscle growth.
Wed, July 13, 2022
Episode 168: Alex Johannsson- Troubleshooting Lost/Irregular Menstrual Cycles
Apply for 1 on 1 online coaching HERE To get more details click HERE In today's episode, I am joined by Alex Johannsson. He is an Assistant coach for Lost and Lifting. He has certifications in N1 Nutrition, N1 Hormones, N1 Program Design. He specializes in female health, hormones, and weight loss. Lastly, he is currently pursuing his masters in human nutrition and functional medicine. We chatted about: -(0:00) His background. -(11:20) His current training/nutrition. -(15:20) What does a healthy cycle look like. -(33:10) How to track your cycle. -(36:20) What does an unhealthy cycle look like? -(42:50) What if the cycle is long or short? -(47:00) Common reasons why you are missing your period. -(57:40) A case study Alex worked with. Where to find him: Insta: @alex_johannsson
Fri, July 08, 2022
Episode 167: The Most Common Reason For Your Fat Loss Plateau
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -The Most Common Reason For Your Fat Loss Plateau References: Clark, D., Tomas, F., Withers, R. T., Chandler, C., Brinkman, M., Phillips, J., Berry, M., Ballard, F. J., & Nestel, P. (1994). Energy metabolism in free-living, ‘large-eating’ and ‘small-eating’ women: studies using 2H2(18)O. The British journal of nutrition , 72(1), 21–31. https://doi.org/10.1079/bjn19940006 Champagne, C. M., Bray, G. A., Kurtz, A. A., Monteiro, J. B., Tucker, E., Volaufova, J., & Delany, J. P. (2002). Energy intake and energy expenditure: a controlled study comparing dietitians and non-dietitians. Journal of the American Dietetic Association , 102(10), 1428–1432. https://doi.org/10.1016/s0002-8223(02)90316-0 Lafay, L., Mennen, L., Basdevant, A., Charles, M. A., Borys, J. M., Eschwège, E., & Romon, M. (2000). Does energy intake underreporting involve all kinds of food or only specific food items? Results from the Fleurbaix Laventie Ville Santé (FLVS) study. International journal of obesity and related metabolic disorders : journal of the International Association for the Study of Obesity, 24(11), 1500–1506. https://doi.org/10.1038/sj.ijo.0801392 Lichtman, S. W., Pisarska, K., Berman, E. R., Pestone, M., Dowling, H., Offenbacher, E., Weisel, H., Heshka, S., Matthews, D. E., & Heymsfield, S. B. (1992). Discrepancy between self-reported and actual caloric intake and exercise in obese subjects. The New England journal of medicine , 327 (27), 1893–1898. https://doi.org/10.1056/NEJM199212313272701
Wed, July 06, 2022
Episode 166: Jason Theobald- Important Hormones for Building Muscle.
Apply for 1 on 1 online coaching HERE To get more details click HERE In today's episode, I am joined by Jason Theobald. He is a nutritionist/trainer in the world of physique sports and the founder of Scoobyprep. He works closely with athletes at all levels from those wanting to shed body fat for the beach, natural physique competitors, power-lifters and IFBB pros. He is also the owner of NuEthics. We chatted about: -(0:00) His background. -(18:53) His current training/nutrition. -(21:50) Most important hormones for building muscle. -(21:50) Sex hormones. -(37:30) Thyroid. -(42:50) Cortisol. -(52:15) Insulin. -(1:00:00) Overweight avatar and what to do. -(1:04:35) Underweight and what to do. -(1:07:45) Diet culture avatar and what to do. Email: jason@scoobyprep.com Insta: @scoobyprep1_ifbbpro Website: Advancedvitality.com, https://nuethix.com/ Coaching app: feedforfunction.com
Fri, July 01, 2022
Episode 165: What is Metabolic Adaptation and How to Manage It.
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -What is metabolic adaptation and how to manage it.
Wed, June 29, 2022
Episode 164: Jeremiah Bair & Brandon DaCruz- Building Muscle On Keto, How To Maintain Fat Loss, And More
Apply for 1 on 1 online coaching HERE To get more details click HERE Today I am joined by Brandon DaCruz and Jeremiah Bair. We took questions from Instagram followers and answered them. We discussed: -(0:00) Update on us. -(30:45) Shoulder press and front raise, are they working the muscle in the short or lengthened position? -(36:20) I lost 12lbs, what are your recommendations to maintain this? -(56:00) Can you build muscle following a keto diet? -(1:15:00) Favorite exercise right now? Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en Check out Brandon's website: https://www.brandondacruzfit.com/ Email Brandon: bdacruzfitness@gmail.com Instagram: @jeremiahbair Website: https://www.bairfit.com/ Podcast: https://podcasts.apple.com/us/podcast/living-lean/id14880156
Fri, June 24, 2022
Episode 163: How to Manage a Fat Loss Phase While Still Enjoying Life
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -How to manage a fat loss phase while enjoying life.
Wed, June 22, 2022
Episode 162: Jeffrey Su- 7 Truths You Must Accept Or Fitness Will Drive You Nuts.
Apply for 1 on 1 online coaching HERE To get more details click HERE In today's episode, I am joined by Jeffrey Su. He is a health coach and founder/owner of First Call Out Fitness, LLC. He is also a co-host of the podcast "The Excellence Cartel". We chatted about: -(0:00) His background. -(9:30) His current training/nutrition. -(15:00) 7 truths you must accept or fitness will drive you nuts. -(15:15) Truth #1. -(19:35) Truth #2. -(26:50) Truth #3. -(41:20) Truth #4. -(46:50) Truth #5. -(53:10) Truth #6. -(56:15) Truth #7. Where to find Jeffrey: Instagram: @firstcalloutfitness Website: http://www.firstcalloutfitness.com/ Podcast: https://podcasts.apple.com/us/podcast/the-excellence-cartel/id1473504650
Fri, June 17, 2022
Episode 161: 8 Things to Look Into If Muscle Growth Has Stalled.
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -8 Things to Look Into if Muscle Growth Has Stalled.
Wed, June 15, 2022
Episode 160: Martin MacDonald- What Women Need To Work On Before Doing a Bulk.
Apply for 1 on 1 online coaching HERE To get more details click HERE In todays episode, I am joined by Martin MacDonald. He is the CEO and founder of The Mac-Nutrition Collective. He also is the host of the podcast “Not Another Nutrition Podcast” What we talked about: -(0:00) His background. -(6:15) His nutrition certification. -(19:30) His current training and nutrition. -(40:40) Why women shouldn't bulk. Where to find Martin: Instagram: @martinnutrition Website: https://www.mac-nutritionuni.com/ Podcast: https://www.martin-macdonald.com/not-another-nutrition-podcast
Fri, June 10, 2022
Episode 159: The 3 Training Phases Used With Clients For a Body Transformation
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -The 3 training phases used with online clients for a body transformation.
Wed, June 08, 2022
Episode 158: Aaron Straker- How to Optimize Your Metabolism for Fat Loss
Apply for 1 on 1 online coaching HERE To get more details click HERE In todays episode, I am joined by Aaron Straker. He is an online nutrition coach and educator. The founder of Straker nutrition company. And is the co-host of the Eat Train Prosper podcast with Bryan Boorstein. In this episode we talk about: -(0:00) How he ate 50 hot wings in one sitting. -(4:55) His background. -(17:15) His current training/nutrition. -(23:50) His switch from Crossfit to his current training. -(29:30) How to optimize your metabolism. -(35:55) There is not as much information for men on how to lose weight properly. -(39:20) What he commonly sees from his clients when they first come to him. -(45:40) How he deals with his clients who "ego" lift. -(49:50) What happens hormonally for males when you are working hard but undereating. -(52:22) How low testosterone levels are going to hurt muscle growth and fat loss. -(56:15) How high-stress levels will hurt body composition. -(1:00:15) Practical applications for optimizing your metabolism. Where to find Aaron: Instagram: @aaron_straker Website: https://strakernutritionco.com/ Podcast: https://www.eattrainprosper.com/
Fri, June 03, 2022
Episode 157: How to Know Your Workout Was Effective For Building Muscle, Testosterone Levels.
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -How to know your workout was effective for building muscle. -Testosterone levels for a body transformation.
Wed, June 01, 2022
Episode 156: Jordan Lips- What is a Lengthened/Shortened Position? Different Phases for Hypertrophy.
Apply for 1 on 1 online coaching HERE To get more details click HERE Jordan is an online fitness coach and the host of the Where Optimal Meets Practical Podcast. In this episode we discuss: -(0:00) Update on him. -(8:10) Why he stopped his fat loss phase. -(12:25) Definition of shortened/lengthened position and resistance profiles. -(23:50) Fatigue considerations for shortened/lengthened position -(28:00) Different phases for hypertrophy. Where to find Jordan: Podcast: https://podcasts.apple.com/in/podcast/where-optimal-meets-practical/id1518859017 Website: https://jordanlipsfitness.com/ Instagram: @jordanlipsfitness
Fri, May 27, 2022
Episode 155: Things That Affect Your Hunger Levels, This One Easy to Overlook Thing Might Be Hurting Your Training.
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -Things that will affect how hungry you get. -Even mild dehydration can negatively affect training.
Wed, May 25, 2022
Episode 154: Gabrielle Fundaro- Gut Health Basics
Apply for 1 on 1 online coaching HERE To get more details click HERE In today's episode, I am joined by Dr. Gabrielle Fundaro. Gabrielle holds a PhD in Human Nutrition, Foods, and Exercise from Virginia Tech. She currently runs Vitamin PhD Nutrition full-time while working part-time as a researcher for Examine. She is also known for her expertise in gut health. Topics: -(0:00) Background. -(7:55) Current training/nutrition. -(26:30) What is gut health? -(32:45) Common misconceptions around gut health. -(40:45) Signs your gut health is off. -(44:30) What's a normal frequency for bowel movements. -(48:15) How poor gut health can affect body composition. -(55:50) Practical applications for gut health. Where to find Gabrielle: Instagram: @vitaminphd Book: https://rpstrength.com/science-of-gut-health
Fri, May 20, 2022
Episode 153: How to Build Abs/Make Your Mid Section Look Leaner, Is Training More Days Per Week Better For Muscle Growth?
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -How to build your abs/make your midsection appear leaner. -Is training more days per week better for muscle growth?
Wed, May 18, 2022
Episode 152: Sarah Bishop- Hormonal Responses to Fat Loss Dieting
Apply for 1 on 1 online coaching HERE To get more details click HERE Sarah Bishop has been working as a Coach in the Fitness Industry for 4 years and has been an online Nutrition & Training Coach for the last 3 years. She graduated from the University of South Florida in December of 2019 with her Master's in Exercise Science with a concentration in Strength and Conditioning. She studies under Dr. Bill Campbell and was involved in several studies in his Lab. -(0:00): Her background. -(15:15): Her current training. -(18:25) Hormonal responses to fat loss dieting. -(22:10) Thyroid responses. -(27:05) Cortisol. -(30:05) Leptin/ghrelin. -(34:10) Testosterone. -(36:15) Estrogen/Progesterone. -(38:15) How hormones affect digestion. -(41:00) How to manage your day to day and weeks to mitigate these effects. -(48:15) Things to consider when setting up a fat loss diet. -(53:00) What to do post-diet. Podcast episodes discussed: Missing Period? Hypothalamic Amenorrhea Episode: HERE The (not so) Woo Woo Side of Health and Fitness Episode: HERE Gut Health Journey Episode: HERE Insta: @sarahfordbishop
Fri, May 13, 2022
Episode 151: Times When You Can Build Muscle Without a Calorie Surplus, Why Your Upper Body Might Be More Responsive to Muscle Growth.
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -Times when you dont have to be in a calorie surplus to build muscle. -Why your upper body might be more responsive to muscle growth. Blog on this topic: HERE
Wed, May 11, 2022
Episode 150: Jeremiah Bair & Brandon DaCruz- Our Current Training, Restoring Menstrual Cycle, Fixing "Skinny Fat", And More
Apply for 1 on 1 online coaching HERE To get more details click HERE Today I am joined by Brandon DaCruz and Jeremiah Bair. We took questions from Instagram followers and answered them. We discussed: -(0:00) Update on us. -(22:30) Restoring menstrual cycle. -(45:30) Fixing "skinny fat" -(1:00:32) Intermittent fasting for fat loss. -(1:13:06) Dumbest things we have done fitness-wise/things we wish we would've done sooner. Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en Check out Brandon's website: https://www.brandondacruzfit.com/ Email Brandon: bdacruzfitness@gmail.com Instagram: @jeremiahbair Website: https://www.bairfit.com/ Podcast: https://podcasts.apple.com/us/podcast/living-lean/id14880156
Fri, May 06, 2022
Episode 149: JH Building Phase Laws
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -JH Building phase laws: What needs to be included for a successful build. Blog on this topic: HERE Metabolic adaptation blog: HERE
Wed, May 04, 2022
Episode 148: Dr. Stephan Guyenet- Why Its Easy to Overeat and How to Fix It
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I am joined by Dr. Stephan Guyenet. Stephan is the author of the book "The Hungry Brain." He has his BS in biochemistry at the University of Virginia, and completed a PhD in neuroscience at the University of Washington, then went on to study the neuroscience of obesity and eating behavior as a postdoctoral fellow. In this episode we discuss: -(0:00): His background. -(5:50): Overview of how energetically costly the brain is. -(7:15): His thoughts as to why obesity is a current problem. -(19:31): What are calorie-dense foods? -(32:00) What is food reward? -(33:25) Optimal foraging theory. -(38:45) The fat thermostat. -(48:40) His thoughts on leptin resistance. -(52:50) How sleep and stress play a role in what we eat. -(1:03:11) Practical applications for managing the hungry brain. Where to find Stephan: Twitter: @sguyenet Website:https://www.stephanguyenet.com/
Fri, April 29, 2022
Episode 147: How to Increase Your Metabolic Rate
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -How to increase your metabolic rate so you can lose or maintain weight on more calories. Blog on this topic: HERE
Wed, April 27, 2022
Episode 146: Brandon DaCruz- Mistakes During a Building Phase Part II (Training & Lifestyle).
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I am joined by Brandon Da Cruz. Brandon is an online nutrition and physique coach, internationally published fitness model, National Level NPC competitor, and the National Sales Manager for a New York-based sports nutrition company called Innovapharm. In this episode we discuss: -(0:00) Overview of part I and muscle growth in general. -(2:45) Training mistake #1. -(14:20) Training mistake #2. -(27:30) Training mistake #3. -(46:30) Other training mistakes. -(49:00) Lifestyle mistake #1. -(1:07:15) Lifestyle mistake #2. -(1:16:15) Lifestyle mistake #3. Where to find Brandon: Instagram: @brandondacruz_ Website: https://www.brandondacruzfit.com
Fri, April 22, 2022
Episode 145: The 3-Step Model We Use To Get Clients Results.
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -3 Step Model we use to get clients results. Blog on this topic: HERE Other blogs mentioned in the episode: 3 most common client avatars: HERE
Wed, April 20, 2022
Episode 144: Brandon DaCruz- Mistakes During a Building Phase Part I (Nutrition).
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I am joined by Brandon Da Cruz. Brandon is an online nutrition and physique coach, internationally published fitness model, National Level NPC competitor, and the National Sales Manager for a New York-based sports nutrition company called Innovapharm. In this episode we discuss: -(0:00) Some catch-up. -(4:29) Will you burn more calories running or walking? -(13:45) His definition of a building phase. -(23:30) Nutrition mistake #1 during a building phase. -(36:00) Nutrition mistake #2. -(48:20) Mistake #3. -(1:10:00) Mistakes #4 and 5. -(1:17:00) Mistake #6. Part II will go over training and lifestyle mistakes. It will drop 4/27. Where to find Brandon: Instagram: @brandondacruz_ Website: https://www.brandondacruzfit.com
Fri, April 15, 2022
Episode 143: Mindset Traits for a Successful Fat Loss Phase
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -Mindset traits of a successful fat loss phase. Blog on this topic: HERE Other blogs mentioned in the episode: How to get your body to burn body fat: HERE What needs to be in every fat loss diet: HERE
Wed, April 13, 2022
Episode 142: Sam Miller- What is Stress and How It Can Hurt Your Body Transformation.
Today I am joined by Sam Miller. Sam has spent over the last decade in the health, fitness, and nutrition coaching space, and now helps other coaches improve their client results, retention, and revenue through his programs and podcast, Sam Miller Science. He is also the founder of the FNMS course for coaches. -(0:00) His fitness background -(7:00) His experience with a brain injury. -(13:30) Current training/nutrition goals. -(18:45) Overview of stress -(23:03) Other forms of stress besides perceived stress. -(28:30) Two different types of dieters and how it can be stressful on the body. -(30:40) Does GI issues cause stress? -(32:35) Circadian stress -(37:35) How stress negatively affects a body transformation. -(47:00) Drains and charges. -(50:45) The big rocks when it comes to stress and managing it. Where to find Sam: Instagram: @sammillerscience Podcast: https://podcasts.apple.com/us/podcast/sam-miller-science/id1484363220 Website: https://www.sammillerscience.com/
Fri, April 08, 2022
Episode 141: How to Mentally Deal With a Building Phase, Failure Training For Muscle Growth.
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -How to mentally deal with a building phase. -Failure or nonfailure training for muscle growth. Blog on this topic: HERE
Wed, April 06, 2022
Episode 140: Bryan Boorstein- Finding Your Non-Negotiable Exercises For Hypertrophy
Bryan has trained at the top level, the CrossFit Games, while also working with some of the world’s premier athletes, including NFL players, and WWE superstar John Cena. He is also the founder of Evolved Training Systems. What we chatted about: -(0:00) Update on his training. -(6:00) How to make adjustments when the equipment you want is being used. -(9:30) How he determines his non-negotiable movements. -(17:48) Other tips for making a change to your workout based on availability. -(23:30) Things to consider when switching gyms. -(27:30) Challenges that he didn't foresee with switching gyms. -(31:15) How he determined if he needed to switch up volume. -(38:45) Any challenges going back to his home gym? -(41:40) Challenges in regards to nutrition while he is gone for 5 weeks. -(46:05) Activity levels. -(50:45) Has he seen a decrease in recovery from his increase in activity levels? Where to find him: Instagram: @bryanboorstein Program: https://paragontrainingmethods.com/paragon/paragon-paragon-training-methods/ Podcast: https://podcasts.apple.com/us/podcast/eat-train-prosper/id1545657828
Fri, April 01, 2022
Episode 139: 3 Most Common Client Avatars I Work With and How to Get Them Results
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -The 3 most common client avatars I work with and how I get them results. You will learn what a 6-12 month program will look like for each avatar. Blog on this topic: HERE
Thu, March 31, 2022
BONUS EPISODE: (UPDATED) What Online Coaching With Me Is Like - Who I Work With, Communication, Workouts, Nutrition, FAQ.
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I discuss the UPDATED version of my online coaching service. -Who I work with. -Initial strategy call. -Nutrition protocol. -Training protocol. -What communication is like. -Some FAQs when it comes to my service.
Wed, March 30, 2022
Episode 138: Roundtable w. Brandon DaCruz & Jeremiah Bair- Fasted Cardio, Exercises to Build Quads, Top 3 Supplements, Steps and Muscle Growth and More
Apply for 1 on 1 online coaching HERE To get more details click HERE Today I am joined by Brandon DaCruz and Jeremiah Bair. We took questions from Instagram followers and answered them. We discussed: -(0:00) Who has the best "pec pop". -(3:20) Fasted cardio. Is it beneficial for me to lose body fat? -(12:25) Exercises to build the vastus lateralis for the quads. -(24:30) Top three supplements you would recommend. -(48:40) Do you think steps can hurt muscle growth? -(1:07:15) How to know when to end a building phase and go into a cut? -(1:17:09) I tend to go hypoglycemic when I eat carbs pre-workout. Any suggestions you could make to help me manage this? Link to nutrient timing episode: HERE Link to lean gain episodes: HERE Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en Check out Brandon's website: https://www.brandondacruzfit.com/ Email Brandon: bdacruzfitness@gmail.com Instagram: @jeremiahbair Website: https://www.bairfit.com/ Podcast: https://podcasts.apple.com/us/podcast/living-lean/id1488015698
Fri, March 25, 2022
Episode 137: Most Common Post-Diet Mistakes
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -Top mistakes people make post diet. -You're stressing your cardiovascular system, not your muscles when you do this. Nutrition Periodization blog: HERE .
Wed, March 23, 2022
Episode 136: Jordan Lips- Understanding Progression for Hypertrophy
Apply for 1 on 1 online coaching HERE To get more details click HERE Jordan is an online fitness coach and the host of the Where Optimal Meets Practical Podcast. In this episode we discuss: -(0:00) Update on him. -(13:20) Progression for hypertrophy. -(46:30) If you drink alcohol will you not burn fat for 36 hours? -(53:05) Gauging how many warm-up sets and how many working sets you need per exercise. Where to find Jordan: Podcast: https://podcasts.apple.com/in/podcast/where-optimal-meets-practical/id1518859017 Website: https://jordanlipsfitness.com/ Instagram: @jordanlipsfitness
Fri, March 18, 2022
Episode 135: Most Common Mistakes Clients Make During a Fat Loss Phase
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -Most common mistakes clients make when thy are in a fat loss diet. -When you see someone who is lean, keep these things in mind. Website: jhhealth.net
Wed, March 16, 2022
Episode 134: Brandon DaCruz- Our Life Lessons From Fitness
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I am joined by Brandon Da Cruz. Brandon is an online nutrition and physique coach, internationally published fitness model, National Level NPC competitor, and the National Sales Manager for a New York-based sports nutrition company called Innovapharm. In this episode we discuss: -(0:00) Update on him/his training. -(16:15) Our mindset during workouts. -(21:30) Doing things when you dont want to. -(26:30) Fitness is more than just improving your look. -(41:30) Life lessons we learned from bodybuilding. -(55:20) The little things add up/daily process. -(1:02:50) You are only in competition with yourself. -(1:10:45) Get outside of your comfort zone. Where to find Brandon: Instagram: @brandondacruz_ Website: https://www.brandondacruzfit.com
Fri, March 11, 2022
Episode 133: What it Takes to Transform Your Body (Strong Jon Fitness Podcast Appearance)
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I am sharing my guest appearance on the Strong Jon Fitness Podcast. I discussed the common mistakes in a body transformation. Hope you enjoy!
Wed, March 09, 2022
Episode 132: Bryan Boorstein- How You Should Feel After a Good Hypertrophy Workout
Bryan has trained at the top level, the CrossFit Games, while also working with some of the world’s premier athletes, including NFL players, and WWE superstar John Cena. He is also the founder of Evolved Training Systems. What we chatted about: -(0:00) His fitness background -(15:45) How come Crossfit style of training can be so hard on the body. -(19:00) His current training and nutrition. -(42:20) How do you need to feel after a good hypertrophy workout. -(1:00:50) Background of "own your rep" -(1:06:05) His ab experiment. Where to find him: Instagram: @bryanboorstein Program: https://paragontrainingmethods.com/paragon/paragon-paragon-training-methods/ Podcast: https://podcasts.apple.com/us/podcast/eat-train-prosper/id1545657828
Fri, March 04, 2022
Episode 131: The (Updated) Guide to Body Recomposition
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -The (Updated) Guide to Body Recomposition: Lose Fat & Gain Muscle -Do you need a pre workout meal if you workout at 530a? Read the Body recomp guide HERE .
Wed, March 02, 2022
Episode 130: Menno Henselmans- Interference Effect, Melatonin, Caffeine, Protein-Sparing Modified Fast, and more.
In this episode, I am joined by Menno Henselmans. We discussed: -(0:00) Where he is currently located. -(5:25) What his daily routine looks like. -(13:55) Does he cycle caffeine? -(16:05) What his current training/nutrition looks like. -(29:30) His current views/literature on melatonin. -(37:30) His current views/literature on ashwagandha. -(42:50) Practical applications of a protein-sparing modified fast. -(56:15) His current views on the interference effect. Where to find Menno: Website: https://mennohenselmans.com/ Instagram: @menno.henselmans Book: https://mennohenselmans.com/book-the-science-of-self-cont
Fri, February 25, 2022
Episode 129: Why I Spent Years Spinning My Wheels, An Important Consideration During a Diet Lapse.
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -Why I spent years spinning my wheels. -Something to consider the next time you have a diet lapse.
Wed, February 23, 2022
Episode 128: Dr. Bill Campbell- Rapid Fat Loss, Protein vs. Resistance Training, Diet Breaks For Resistance Trained Females.
Dr. Bill Campbell, Ph.D., FISSN, CSCS, is a Professor of Exercise Science and the Director of the Performance & Physique Enhancement Laboratory at the University of South Florida. He has published more than 150 scientific papers and abstracts (in academic journals) related to sports nutrition and physique enhancement. In addition, he is a paid consultant to professional sport team organizations, sport entertainment corporations. His research is focused on improving exercise performance and enhancing physique through the synergism of resistance exercise, nutrition, and dietary supplements. -(0:00) What he has been up to. -(10:25) Rapid fat loss study overview. -(26:10) His current protein study. -(40:46) Diet break study with resistance-trained females. -(47:00) What's next for his lab. -(49:05) When companies get their supplements tested. Where to find Dr. Campbell: Instagram: @billcampbellphd
Fri, February 18, 2022
Episode 127: Traits of a Hard Gainer, Constrained Energy Model Update.
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -5 traits of a hard gainer. -Update on the constrained energy model. Blog HERE.
Wed, February 16, 2022
Episode 126: Jeremiah Bair- Why Fat Loss is More Motivating, How Long Should a Meso Be, Calorie Cycling For Fat Loss and more.
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, we did a little Q&A. Here is what we discussed: -(0:00) Update on him -(2:45) Why fat loss phases can be more motivating than maintenance/building. -(12:55) How much fiber you should aim for in a building vs cutting phase. -(18:48) Can you do 5 high days 2 low days when cutting? -(25:00) Hip range of motion in a squat -(31:45) Clients' inches are going down but their weight is not, what to do? -(39:05) Is it normal to have a 5lb fluctuation from one day to the next? -(43:45) Should you weigh pasta before or after cooking? -(48:40) Thoughts around Turkesterstone/TRT -(56:56) How long should your mesocycle be? -(1:06:02) If you could be the number 1 draft pick or play a sport what would it be? Instagram: @jeremiahbair Website: https://www.bairfit.com/ Podcast: https://podcasts.apple.com/us/podcast/living-lean/id1488015698
Fri, February 11, 2022
Episode 125: 5 Life Lessons I Learned From Bodybuilding, Rep Ranges For Muscle Growth.
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -5 life lessons I learned from bodybuilding. -Rep ranges for muscle growth.
Wed, February 09, 2022
Episode 124: Brandon DaCruz - P-Ratio 101, Should You Build or Cut?
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I am joined by Brandon Da Cruz. Brandon is an online nutrition and physique coach, internationally published fitness model, National Level NPC competitor, and the National Sales Manager for a New York-based sports nutrition company called Innovapharm. In this episode we discuss: -(0:00) Update on his most recent seminar. -(7:30) His thoughts on the constrained energy model. -(18:00) P-ratio/what is it? -(22:45) How p-ratio has been misinterpreted. -(33:00) Nutrient partitioning and p-ratio. -(37:05) Factors that influence p-ratio. -(49:50) How does body fat level influence p-ratio? -(59:45) How does body fat affect inflammation? -(1:05:00) Relationship between body fat and metabolic flexibility. -(1:08:40) Should bulk or cut? -(1:17:25) What if you are "skinny-fat"? Where to find Brandon: Instagram: @brandondacruz_ Website: https://www.brandondacruzfit.com
Fri, February 04, 2022
Episode 123: Signs Its Time to Take a Break From Fat Loss, Is It Beneficial to Weight Train More Than 3x Per Week?
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -8 signs it's time to take a break from fat loss dieting. -Is it beneficial to weight train more than 3x per week?
Wed, February 02, 2022
Episode 122: Cody Moxley- Types of Hypertrophy, Is Full Range of Motion Always Needed?
In this episode I am joined by Cody Moxley. He is a coach and project manager at N1. He is also a certified sports nutritionist through the ISSN. We discussed: -(0:00) His background -(6:50) What is N1? -(10:20) What his current training/nutrition looks like. -(18:40) The three types of hypertrophy -(41:00) Do you always need to train with full of motion? -(48:50) How important is the mind-muscle connection? -(51:15) The difference between muscular tension and sensation. Where to find Cody and N1 stuff: Instagram: @cjmoxley Blogs: https://n1.training/blog/?cat=454 Hypertrophy Videos: https://n1.training/hypertrophy-types-part-1/ Free at home training membership: https://n1.training/membership_plans/quarantine-training-membership/
Fri, January 28, 2022
Episode 121: How to Manage Your Nutrition/Fitness With a Busy and Inconsistent Schedule, Pump Covers.
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -How to manage your fitness/nutrition with a busy and inconsistent schedule. -Thoughts on pump covers.
Wed, January 26, 2022
Episode 120: Sal Di Stefano- How to Speed Up Your Metabolism, Testosterone Replacement Therapy
In this episode, I am joined by Sal Di Stefano. Sal is a personal trainer and co-founder of Mind Pump Media and co-host of Mind Pump, an online radio show/podcast that is dedicated to providing truthful fitness and health information. We discussed: -(0:00) His background. -(8:30) His current training and nutrition. -(13:10) His experience using testosterone replacement therapy. -(28:00) Why he wrote his book. -(31:30) Where the resistance training stigma comes from. -(38:45) The role of genetics when it comes to building muscle. -(45:20) Cardio will slow your metabolism. -(47:15) Muscle memory. -(48:30) The body builds muscle only if you need it. -(52:50) How the body adapts to cardio. -(1:00:00) Practical applications for resistance training and cardio. Where to find him: Podcast: https://mindpumppodcast.com/ Instagram: @mindpumpsal Book: https://theresistancetrainingrevolution.com/
Fri, January 21, 2022
Episode 119: Why You're Always Hungry
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -Why you're always hungry. -Dont neglect how full a food/meal makes you feel.
Wed, January 19, 2022
Episode 118: Brandon DaCruz- Metabolic Phenotypes, Stress and Fat Loss, Nutrient Timing In a Deficit, Net Carbs.
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I am joined by Brandon Da Cruz. Brandon is an online nutrition and physique coach, internationally published fitness model, National Level NPC competitor, and the National Sales Manager for a New York-based sports nutrition company called Innovapharm. In this episode we discuss: -(0:00) Update on him. -(17:30) His goals for 2022. - (31:45) What are metabolic phenotypes? - (45:10) Can stress make you fat? -(52:30) Is nutrient timing important during a deficit? -(1:02:02) Should you count net carbs or regular carbs? -(1:09:10) How to stop macro tracking but still maintain weight? Where to find Brandon: Instagram: @brandondacruz_ Website: https://www.brandondacruzfit.com
Fri, January 14, 2022
Episode 117: 7 Sneaky Fat Loss Killers
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -7 Sneaky Fat Loss Killers.
Wed, January 12, 2022
Episode 116: Jordan Lips- The Most Important Training Variables for Hypertrophy
Apply for 1 on 1 online coaching HERE To get more details click HERE Jordan is an online fitness coach and the host of the Where Optimal Meets Practical Podcast. In this episode we discuss: -(0:00) Update on him. -(13:50) Variables for hypertrophy -(15:00) Relative intensity -(26:00) Volume -(31:50) Technique -(35:35) Rest times and rep ranges -(43:15) Exercise selection -(47:00) Tempo -(50:33) Training splits/frequency Where to find Jordan: Podcast: https://podcasts.apple.com/in/podcast/where-optimal-meets-practical/id1518859017 Website: https://jordanlipsfitness.com/ Instagram: @jordanlipsfitness
Fri, January 07, 2022
Episode 115: 7 Simple Nutrition Habits To Help You In 2022.
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -7 Simple Nutrition Habits to Help You in 2022.
Wed, January 05, 2022
Episode 114: Jeremiah Bair- How Often To Adjust Calories When Building, Favorite Foods When Building or Cutting, 2022 Goals.
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, we did a little Q&A. Here is what we discussed: -(0:00) Update on him -(16:16) Has Jeremiah made any gains on his calves? -(17:20) What are some of his 2022 goals? -(31:35) How often to adjust calories when building? -(36:55) Favorite foods when massing/cutting. -(49:34) Important markers you monitor for clients. Instagram: @jeremiahbair Website: https://www.bairfit.com/ Podcast: https://podcasts.apple.com/us/podcast/living-lean/id1488015698
Fri, December 31, 2021
Episode 113: My 10 Fitness/Nutrition Rules, Thoughts on Finding Your Calorie Intake
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -My 10 fitness/nutrition rules -Thoughts on finding your calorie intake for weight loss. Links: How to make adjustments for weight loss: PODCAST and BLOG Why tracking might not be working for you: PODCAST and BLOG
Wed, December 29, 2021
Episode 112: Steve Hall- Takeaways From His Most Recent Prep
In this episode, Im joined by Steve Hall. Steve is the owner/founder of Revive Stronger and the host of the podcast "The Revive Stronger Podcast", he is also a natural competitive bodybuilder. You will learn about: -(0:00) How long his prep was. -(5:50) How many shows he did and his results. -(37:00) Challenges with doing multiple shows. -(43:37) Did he increase his calories into his show? -(50:00) Did his high step count help him? -(57:23) Immediate and long-term gameplan for Steve. How to find Steve: Instagram: @revivestronger Website: https://revivestronger.com/ Podcast: https://podcasts.apple.com/us/podcast/the-revive-stronger-podcast/id1145138636
Fri, December 24, 2021
Episode 111: Ways to Break Through Your Weight Gain Plateau, Random Facts About Me
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -Ways to break through your weight gain plateau -Random facts about me.
Wed, December 22, 2021
Episode 110: Laurin Conlin - Why Some People Struggle With Fat Loss
In today's episode, I am joined by Laurin Conlin. Laurin is an IFBB Pro Bikini competitor and the owner of Team LoCoFit. She earned her B.S. from Florida State University and her M.S. from the University of South Florida, both in Exercise Science. She continues to serve as a research assistant to Dr. Bill Campbell’s Physique Enhancement lab at USF. -(0:00) The research process -(3:35) What she has been up to. -(8:50) Her social media hiatus. -(19:10) What her training and nutrition looks like currently. -(24:00) Importance of steps. -(33:00) What do her maintenance nutrition phases look like. -(43:00) Why some people struggle with fat loss. Where to find Laurin: Instagram: @laurinconlin Website: https://www.teamlocofit.com/
Fri, December 17, 2021
Episode 109: Nutrition Adjustments During a Building Phase
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -Nutrition adjustments during a building phase.
Wed, December 15, 2021
Episode 108: Jordan Syatt- The 1/2/3 Method for Easy Fat Loss
Apply for 1 on 1 online coaching HERE To get more details click HERE Today I am joined by Jordan Syatt. Jordan is best known as Gary Vaynerchuk's trainer, but truly has a CRAZY amount of knowledge and experience - he's a 5x world champion powerlifter, has mentored under the likes of Eric Cressey and Louie Simmons. In this episode we discuss: -(0:00) His background -(7:15) How he started coaching Gary Vaynerchuk. -(15:10) Biggest takeaways from training Gary. -(18:40) What his current training looks like. -(24:00) His Big Mac Challenge. -(35:15) 1/2/3 Fat Loss Method. -(46:30) Scale anxiety. -(55:35) Story about his 27th-degree black belt in coffee. Where to find him: Instagram: HERE Website: HERE Podcast: HERE
Fri, December 10, 2021
Episode 107: Things That Actually Matter For Improving Your Look, High Reps/Low Weight For Building Muscle.
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting and some listener questions. Topics: -Things that actually matter for improving your appearance. -Are high reps/lower weight good for building muscle?
Wed, December 08, 2021
Episode 106: Brandon Da Cruz- Mini Cuts and Mini Bulks, How to Manage the Holidays, Importance of Refeeds.
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I am joined by Brandon Da Cruz. Brandon is an online nutrition and physique coach, internationally published fitness model, National Level NPC competitor, and the National Sales Manager for a New York-based sports nutrition company called Innovapharm. In this episode we discuss: -(0:00) Update on his training. -(8:45) Thoughts on mini-bulks and mini-cuts. -(26:15) How to manage recovery outside of eating more. -(37:30) Whats the importance of refeeds. -(55:35) Do certain foods lower testosterone? -(1:01:10) How to manage the holidays. -(1:17:10) How to count your training volume. Where to find Brandon: Instagram: @brandondacruz_ Website: https://www.brandondacruzfit.com
Fri, December 03, 2021
Episode 105: A Calorie Deficit Is Easy On Paper, But Actually Getting Into One Can Be Complicated And Messy.
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting and some listener questions. Topics: -When just saying "all you need is a calorie deficit" can be hurtful. -How to manage training during the holidays.
Wed, December 01, 2021
Episode 104: Lindsay Parker aka Lifting Lindsay- All About Building Phases For Females
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I am joined by Lindsay Parker (aka Lifting Lindsay). She is a wife and mother of 3. She also has a deep passion for learning and teaching. Lastly, she also really loves lifting weights and fitness. What we talked about: - (0:00)Her background. - (11:25) What her training and nutrition looks like. - (18:15) Benefits of building muscle for females. - (24:50) Common misconceptions around building. - (29:50) The overarching goal of a building phase. - (37:50) How large of a surplus you need to be in. - (44:40) Do you have to track? What a typical macro set up looks like. - (55:00) What else she tracks during building. - (1:04:30) What training looks like. - (1:13:30) Recommended supplements during a build. - (1:18:00) Mental tips when going into a build. Where to find Lindsay: Instagram: @liftinglindsay Website: https://www.liftinglindsay.com/
Fri, November 26, 2021
Episode 103: What To Do To Build Muscle After The Beginner Gains, Thoughts On Low Calorie Diets
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting and some listener questions. Topics: -What things to focus on after the beginner gains for building muscle. -My thoughts on low calorie diets for fat loss. Read "What You Should Focus On To Build Muscle After the Beginner Gains" HERE
Wed, November 24, 2021
Episode 102: Erik Bustillo- Nutrition Myth Busting
In this episode, I am joined by Erik Bustillo. Erik is a Registered Dietitian. He attended Florida International University and earned the title of Registered Dietitian. Additionally, Erik is also a Certified Sports Nutritionist through the International Society of Sports Nutrition- ISSN, a Certified Strength Coach, and a Certified Personal Trainer through the National Strength and Conditioning Association – NSCA. He is also the Co-Vice President of the ISSN. In this episode, we do some common nutrition myth-busting. Topics: -(0:00) His background -(11:30) His current training/nutrition. -(16:45) Your metabolism isn't the cause of your weight gain, your diet and physical activity is. -(24:15) Carbohydrates are not the sole reason for your unintended weight gain. -(27:22) Sugar is not the cause of obesity. -(34:35) Nonnutrititive sweeteners do not cause increases in insulin and blood sugar. -(41:25) We dont need fresh, non-GMO, organic foods. -(47:10) Eating for your body type. -(52:17) White rice vs brown rice. -(54:15) Dairy is bad for you. Where to find him: Instagram: @erikbustillo
Fri, November 19, 2021
Episode 101: How To Get More Protein In Your Diet, How Weight Loss Might Actually Hurt You
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting and some listener questions. Topics: -How to get more protein in your diet -How weight loss might actually hurt you Read "How Focusing Strictly On Weight Loss Could Actually Hurt You" HERE
Wed, November 17, 2021
Episode 100: Jeremiah Bair- Do You Have To Track Macros Forever? Best Lower Body Exercise For Hypertrophy and More
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, we did a little Q&A. Here is what we discussed: -(0:00) Update on him -(7:30) Do you have to track macros forever? -(18:56) Are glute finishers a waste of time. -(29:42) How to program weight training and cardio in the same session. -(34:00) Best lower body exercise for hypertrophy. -(56:39) How crucial is super setting when it comes to increasing your metabolism. -(1:01:11) Hype around Athletic Greens? Instagram: @jeremiahbair Website: https://www.bairfit.com/ Podcast: https://podcasts.apple.com/us/podcast/living-lean/id1488015698
Fri, November 12, 2021
Episode 99: 3 Ways To Bulletproof Your Metabolism, Building Phase Misconceptions
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting and some listener questions. Topics: -3 ways to bulletproof your metabolism -Building phase misconceptions Read "Three Ways To Bulletproof Your Metabolism" HERE
Wed, November 10, 2021
Episode 98: Brandon DaCruz- How To Manage Hunger When Cutting, How To Program Training When Your Sleep Sucks And More
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I am joined by Brandon Da Cruz. Brandon is an online nutrition and physique coach, internationally published fitness model, National Level NPC competitor, and the National Sales Manager for a New York-based sports nutrition company called Innovapharm. In this episode we discuss: -(0:00) Update on him -(17:30) Question 1: How to program workouts if you haven't been getting much sleep. -(30:45) Question 2: Biggest fat loss mistakes. -(50:40) Question 3: The best way to train your abs to make it not suck. -(1:04:05 ) Question 4: How to manage hunger during a cut Where to find Brandon: Instagram: @brandondacruz_ Website: https://www.brandondacruzfit.com
Fri, November 05, 2021
Episode 97: Deload 101, Nutrition Before a Morning Workout
If you want more information on the new group coaching course click HERE . Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting and some listener questions. Topics: -Deload 101 -Nutrition before a morning workout -Does weight lifting or cardio burn fat faster? Read "Deload 101: What It Is and How To Use Them" HERE
Wed, November 03, 2021
Episode 96: Jordan Lips- Forms of Progressive Overload, Differences Between Strength and Hypertrophy.
Apply for 1 on 1 online coaching HERE To get more details click HERE Jordan is an online fitness coach and the host of the Where Optimal Meets Practical Podcast. In this episode we discuss: -(0:00) Update on him. -(4:30) What is progressive overload. -(8:45) Forms of progressive overload. -(25:00) Set increases as a form of overload. -(35:45) Differences between strength and hypertrophy. -(46:25) How hitting a 1RM can hurt your progress. -(48:30) Programming recommendations. Where to find Jordan: Podcast: https://podcasts.apple.com/in/podcast/where-optimal-meets-practical/id1518859017 Website: https://jordanlipsfitness.com/ Instagram: @jordanlipsfitness
Fri, October 29, 2021
Episode 95: Why You Need To Take Time Away From Fat Loss Dieting + How To Transition Out Of A Fat Loss Diet
If you want more information on the new group coaching course click HERE . Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting and some listener questions. Topics: -Reasons why you need to take time away from fat loss dieting. -How to transition out of a fat loss diet. -When to take creatine. Read "How to Maintain Weight Loss After a Diet" HERE
Wed, October 27, 2021
Episode 94: Andrew Coates- How To Work Around Pain When Working Out
In this episode I am joined by Andrew Coates. Andrew is the owner of Andrew Coates Fitness. Host of The Lift Free and Diet Hard Podcast. Fitness Writer for major fitness publications including T-Nation, The PTDC, Generation Iron, and TrueCoach. In this episode we discuss: (0:00) Intro. (17:20) His fitness background. (26:00) The importance of writing skills as a trainer. (29:00) What his current training looks like. (34:45) Does he follow a certain program? (40:00) Working around pain while working out. (51:40) Where to find him. Where to find him: Instagram: @andrewcoatesfitness
Fri, October 22, 2021
Episode 93: Hypertrophy Periodization- What Phases Clients Go Through When Building Muscle.
If you want more information on the new group coaching course click HERE . Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting and some listener questions. Topics: -How we periodize muscle building phases for cleints. -Things I wish trainers would start and stop doing. Read "Training Phases Clients Go Through For Building Muscle" HERE .
Thu, October 21, 2021
BONUS EPISODE: Overview of Metabolic Reset Group Coaching- Who Its For, What You Get, Communication, Workouts, Nutrition, FAQ.
To see if it is a good fit for you fill out this FORM. If you are ready to sign up, then fill out this form HERE . If you want more information click HERE . In this episode, I discuss my online coaching service. -Who the program is for. -What you get. -F.A.Q. -How often will I be doing this?
Wed, October 20, 2021
Episode 92: Menno Henselmans- The Importance of Muscle For Maintaining Your Metabolism
In this episode, I am joined by Menno Henselmans. We discussed: -(0:00) His fitness background. -(9:45) What his training looks like. -(22:05) What his programming looks like for his clients. -(25:45)His thoughts on the recent Pontzer study going over metabolic rate throughout the lifespan. -(27:45) Why muscle is so important for maintaining your metabolic rate. -(31:40) Sex does NOT matter for metabolic rate. -(36:40) His thoughts on the Careau study going over the constrained energy model. -(43:35) Tips to work around the constrained energy model. -(51:30) How much does cutting influence muscle and strength. -(1:00:55) Interesting studies coming out in the near future. Where to find Menno: Website: https://mennohenselmans.com/ Instagram: @menno.henselmans Book: https://mennohenselmans.com/book-the-science-of-self-control/
Fri, October 15, 2021
Episode 91: Insights Into a Building Phase, How to Manage a Night Out Drinking
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting and some listener questions. Topics: -Insights into a building phase. -How to manage a night out drinking. Read "Insights into a building phase" HERE .
Wed, October 13, 2021
Episode 90: Jeremiah Bair- Q&A How To Know If You Are Losing Muscle While Cutting, Managing Cravings During The Menstrual Cycle.
In this episode, Im joined by Jeremiah Bair. Jeremiah is the owner of Bairfit and the host of the podcast "Living Lean". In this episode, we did a little Q&A. Here is what we discussed: -What his training has been like. -How to find out if you are losing muscle during a cut. -How long does it take to see muscle growth when you first start training. -Is it ok to go over on fats in a building phase. -Should you cycle your calories during a building phase? -How to manage cravings during the menstrual cycle. Instagram: @jeremiahbair Website: https://www.bairfit.com/ Podcast: https://podcasts.apple.com/us/podcast/living-lean/id1488015698
Fri, October 08, 2021
Episode 89: How to Set Up a 4 Day Training Split, Nutrition Periodization Phases
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting and some listener questions. Topics: -What does each nutritional periodization phase look like? -How to set up a 4 day training split.
Wed, October 06, 2021
Episode 88: Brandon DaCruz- Insulin Sensitivity
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I am joined by Brandon Da Cruz. Brandon is an online nutrition and physique coach, internationally published fitness model, National Level NPC competitor, and the National Sales Manager for a New York-based sports nutrition company called Innovapharm. In this episode we discuss: -Update on Brandon. -What is insulin? -What is insulin resistance? -Can this effect fat loss? -Drawbacks of insulin resistance. -What is insulin sensitivity? -How to improve insulin sensitivity. Where to find Brandon: Instagram: @brandondacruz_ Website: https://www.brandondacruzfit.com/
Fri, October 01, 2021
Episode 87: How To Improve Dietary Adherence
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting and some listener questions. Topics: -How to improve dietary adherence.
Wed, September 29, 2021
Episode 86: Jordan Lips- Junk Volume and Choosing a Rep Range for Hypertrophy
Apply for 1 on 1 online coaching HERE To get more details click HERE Jordan is an online fitness coach and the host of the Where Optimal Meets Practical Podcast. In this episode we discuss: -His background. -What his training is like. -Junk volume for muscle hypertrophy. -How to avoid doing junk volume. -How to choose a rep range for building muscle. -Most overrated aspect of choosing rep ranges. Where to find Jordan: Podcast: https://podcasts.apple.com/in/podcast/where-optimal-meets-practical/id1518859017 Website: https://jordanlipsfitness.com/ Instagram: @jordanlipsfitness
Mon, September 27, 2021
BONUS EPISODE: What Online Coaching With Me Is Like- Who I Work With, Communication, Workouts, Nutrition, FAQ.
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I discuss my online coaching service. -Who I work with. -Initial strategy call. -Nutrition protocol. -Training protocol. -What communication is like. -Some FAQs when it comes to my service.
Fri, September 24, 2021
Episode 85: What Is In Every Clients Fat Loss Diet, Can Too Much Exercise Hurt Fat Loss?
Apply for 1 on 1 online coaching HERE To get more details click HERE In this episode, I will be taking a deep dive into a topic I find interesting and some listener questions. Topics: -What needs to be in every client's fat loss diet. -Can doing too much exercise hurt your fat loss progress? Click here to read "What Needs To Be In Every Fat Loss Diet"
Wed, September 22, 2021
Episode 84: Matt McLeod- How to Navigate Social Situations and Stay On Track.
Apply for 1 on 1 online coaching HERE To get more details click HERE Matt is a registered dietician graduating from the University of Kentucky, and an online coach. He coaches people on how to look great naked, be proud of who they are, & enjoy life. He is also the host of the More Than Fitness Podcast. In this episode we discuss: -His background. -The difference between an RD and a nutritionist. -His thoughts on meal plans. -How to work through social situations and stay on track. -His "healthy/unhealthy" rule. -What is the Trifecta? Where to find him: "Stealth Dieting" blog: https://mattmcleod.org/stealth/ Website: https://mattmcleod.org/ Instagram: @mattmcleod6 Podcast: https://mattmcleod.org/podcast/
Fri, September 17, 2021
Episode 83: 12 Lessons From Cutting Weight, How to Avoid Getting Overly Sore When Training
In this episode, I will be taking a deep dive into a topic I find interesting and some listener questions. Topics: -Lessons I learned from cutting weight multiple times. -How to avoid getting overly sore from training. Click here to apply for online coaching with our team. Click here to read "12 Lessons I Learned From Cutting Weight"
Wed, September 15, 2021
Episode 82: Brandon DaCruz- What Is High Energy Flux?
In this episode, I am joined by Brandon Da Cruz. Brandon is an online nutrition and physique coach, internationally published fitness model, National Level NPC competitor, and the National Sales Manager for a New York-based sports nutrition company called Innovapharm. In this episode we discuss: -Update on Brandon. -Quick review on new Ponzter Metabolism study. -What is energy flux. -What types of energy flux can we achieve? -Can high-intensity workouts cause you to be in a low energy flux? -How to get into a high energy flux. -Benefits of high flux versus low flux. -How high energy flux can lead to lower body fat levels. -Appetite regulating benefits of high energy flux. -How it can affect weight loss maintenance. -How to apply it to your lifestyle. Where to find Brandon: Instagram: @brandondacruz_ Website: https://www.brandondacruzfit.com/ Ponzter study: https://www.science.org/doi/abs/10.1126/science.abe501
Fri, September 10, 2021
Episode 81: How To Adjust If You Have a Weight Loss Plateau, Overcoming Mental Hurdles
In this episode, I will be taking a deep dive into a topic I find interesting and some listener questions. Topics: -How to make adjustments when weight loss stalls. -Refeeds: How much weight will you gain, is it long term. how many calories/carbs to add. -Overcoming mental hurdles. Click here to apply for online coaching with our team. Click here to read "How to Make Adjustments When Weight Loss Stalls"
Wed, September 08, 2021
Episode 80: Jeremiah Bair- Q&A Lessons Learned During a Building Phase, Chad Ocho Cinco's Diet, Tracking Artificial Sweeteners
In this episode, Im joined by Jeremiah Bair. Jeremiah is the owner of Bairfit and the host of the podcast "Living Lean". In this episode, we did a little Q&A. Here is what we discussed: -What his training has been like. -Training differences between men and women. -Lessons learned during building phases. -Chad Ocho Cinco's diet. -Water weight gain from creatine. -Do you need to track artificial sweeteners? -Thoughts on Oura ring/best tracking device for activity. Instagram: @jeremiahbair Website: https://www.bairfit.com/ Podcast: https://podcasts.apple.com/us/podcast/living-lean/id1488015698
Fri, September 03, 2021
Episode 79: Why Tracking Macros Isn't Working For You, Alcohol During a Building Phase
In this episode, I will be taking a deep dive into a topic I find interesting and some listener questions. Topics: -Why tracking macros isn't working for you. -Train to failure during a deload? - Alcohol during a building phase. Click here to apply for online coaching with our team. Click here to read "Why Tracking Macros Isn’t Working For You"
Wed, September 01, 2021
Episode 78- Greg Potter: The Importance Of Sleep
In this episode, I am joined by Greg Potter. Greg attended the University of Leeds, doing a PhD about circadian rhythms, sleep, nutrition, and metabolism. He is also the founder of Resilient Nutrition, which leverages cutting-edge science to produce foods and supplements that make feeling and performing better simple and delicious. In this episode we discuss: -Greg's background. -What got him interested in sleep. -Importance of sleep. -How poor sleep can affect appetite. -Sleep and building muscle. -How exercise offsets the negative consequences of sleep. -How many hours of sleep should someone aim for? -Sleep quality or sleep quantity? -Practical tips to get better sleep. Where to find Greg: Instagram: @gregpotterphd Website: https://resilientnutrition.com/
Fri, August 27, 2021
Episode 77: Why You Are Having Trouble Sticking To Your Fitness Goals, My Current Training/Nutrition Struggles
In this episode, I will be taking a deep dive into a topic I find interesting and some listener questions. Topics: -Why you are having trouble sticking to your fitness goals. -My current training/nutrition struggles. Click here to apply for online coaching with our team. Click here to read "8 Reasons Why You Struggle Sticking To Your Fitness Goals"
Wed, August 25, 2021
Episode 76: Austin Current- The Importance Of Exercise Technique To Maximize Your Physique
In this episode, I am joined by Austin Current. Austin graduated with a degree in Exercise Science and earned his NSCA-CSCS and ISSN-CISSN certifications. Since then he has been coaching lifestyle and competition prep clients alongside traveling around the world as an educator to personal trainers/coaches. He is also the author of the book “Science of Strength Training” and an IFBB pro. In this episode we discuss: -Austin's background in fitness. -His internship opportunities. -What he focuses on in his training at the moment. -Why trying to use bodybuilding competitions to get in shape is a bad idea. -Why you need to constantly challenge yourself. -The importance of exercise technique when it comes to staying injury-free. -Some mistakes people make with exercise technique. -Importance of building muscle. -How to improve exercise technique. Where to find Austin: Instagram: @austincurrent_ Book: https://www.amazon.com/Science-Strength-Training-Understand-physiology/dp/0744026954
Fri, August 20, 2021
Episode 75: Can Exercise Cause You To Burn Less Calories, Fasted Cardio, Weight Gain Plateau
In this episode, I will be taking a deep dive into a topic I find interesting and some listener questions. Topics: -Can exercise cause you to burn less calories? -Fasted cardio. -How to break through your weight gain plateau. Click here to apply for online coaching with our team.
Wed, August 18, 2021
Episode 74: Brandon DaCruz- Why and How to Reverse Diet
In this episode, I am joined by Brandon Da Cruz. Brandon is an online nutrition and physique coach, internationally published fitness model, National Level NPC competitor, and the National Sales Manager for a New York-based sports nutrition company called Innovapharm. In this episode we discuss: -His background. -What his coaching is based around. -What his training is like now. -Main problems that happen with diets. -Does being leaner cause more metabolic adaptation. -What is a reverse diet? -How to go about finding your new maintenance level calories. -How to ensure post-diet success. -Importance of resistance training post diet. Where to find Brandon: Instagram: @brandondacruz_ Website: https://www.brandondacruzfit.com/
Fri, August 13, 2021
Episode 73: How To Enjoy Tasty Foods And Stay On Track, How And When To Deload.
In this episode, I will be taking a deep dive into a topic I find interesting and some listener questions. Topics: -How to enjoy tasty food and stay on track. -How and when to deload. -The importance of a maintenance phase for long-term fat loss. Click here to read "6 Ways To Enjoy Tasty Food And Stay On Track" Click here to apply for online coaching with our team.
Wed, August 11, 2021
Episode 72: Alex Bush- Exercise Selection For Glute Training
Alex is the co-founder and a coach at Physique Development. He graduated from USI in 2017, with a degree in Exercise Science. He now resides in Kentucky with his wife, Sue, and Pups, Gus & Tucker. In this episode we discussed: -His fitness background. -What he is currently training for. -Background of Physique Development. -What's important in terms of building muscle. -Programming differences between men and women when it comes to building muscle. -Exercise selection considerations for females. -Top glute exercises for building muscle. -Overrated glute movement. -How to fix your squat if your low back hurts. -Two biggest mistakes clients make when it comes to improving their physique. Where to find him: Instagram: @Alexbush__ @Physiquedevelopment_ Training App: https://physiquedevelopment.app/
Fri, August 06, 2021
Episode 71: How To Manage Days When You Are Extra Hungry, Getting Back On Track After Vacation
In this episode, I will be taking a deep dive into a topic I find interesting and some listener questions. Topics: -How to manage hunger on days when you are extra hungry. -How to get back on track after vacation? -Is protein or resistance training more important for recomping? Click here to read "How To Manage Days When You Are Extra Hungry" Click here to apply for online coaching with our team.
Wed, August 04, 2021
Episode 70: Dr. Brandon Roberts- Can You Predict Muscle Gain When Bulking?
In this episode, I am joined by Dr. Brandon Roberts. Brandon is a Captain serving in the U.S. Army as a Research Physiologist in the Military Performance Division at the U.S. Army Research Institute of Environmental Medicine. CPT Roberts has a BS in Microbiology, MS in Human Performance, and Ph.D. in Muscle Biology, all from the University of Florida. He is also a writer for the Weightology research review. In this episode we discuss: -His fitness background. -What he is currently researching. -His role with the US Army. -Coolest takeaways from doing research with the US Army. -Overview of the study he reviewed about how much muscle you can gain while bulking. -Why an untrained person can eat more calories when bulking. -Importance of being in a surplus for building muscle. -Will you expend more energy in a surplus? -Figuring what the right surplus is for you. -The importance of protein during a bulk. -Can you speed up the muscle-building process? -How important is muscle to getting stronger? -Why some people are just stronger than others. Where to find Dr. Roberts: Instagram: brob_21 Email: Robertsb21@gmail.com
Fri, July 30, 2021
Episode 69: How To Maximize Muscle Growth With Limited Time, How Often Should You Train A Muscle Group?
In this episode, I will be taking a deep dive into a topic I find interesting and some listener questions. Topics: -How to maximize muscle growth with limited time. -How often should you train a muscle group? -Should you eat protein every 3 or every 4 hours? Click here to read "Tips to Maximize Muscle Growth With Limited Time" Click here to apply for online coaching with our team.
Wed, July 28, 2021
Episode 68: Jeremiah Bair- Maximum Amount Of Protein In One Meal, Setting Up A Long Term Fat Loss Plan.
In this episode, Im joined by Jeremiah Bair. Jeremiah is the owner of Bairfit and the host of the podcast "Living Lean". In this episode, we did a little Q&A. Here is what we discussed: -What's going on with him currently. -Protein recommendations for overweight clients. -Maximum amount of protein to take in at one meal. -Macro split to help with testosterone levels during a cut. -How to set up a long-term fat loss plan. -What's coming up for him. Instagram: @jeremiahbair Website: https://www.bairfit.com/ Podcast: https://podcasts.apple.com/us/podcast/living-lean/id1488015698 Weighted vest blog: https://www.bairfit.com/blogs/news/weighted-vest-for-fat-loss
Fri, July 23, 2021
Episode 67: How To Build A Balanced Physique
In this episode, I will be taking a deep dive into a topic I find interesting. Topics: Building a balanced physique for your upper and lower body. Click here to read "How to Build a Balanced Physique (Upper Body Edition)" Click here to read "Building a Balanced Physique (Lower Body Edition)" Click here to apply for online coaching with our team.
Wed, July 21, 2021
Episode 66: Steve Hall- Managing Roadblocks When Getting Lean
In this episode, Im joined by Steve Hall. Steve is the owner/founder of Revive Stronger and the host of the podcast "The Revive Stronger Podcast", he is also a natural competitive bodybuilder. You will learn about: -What he is up to. -How he managed his bout with Covid-19. -Adjustments nutrition-wise with Covid. -How he is managing his training during this prep. -How he is managing his nutrition during this prep. -Why he is implementing a diet break and refeed this prep. -How he implements prep into his life. -Supplements during this prep. How to find Steve: Instagram: @revivestronger Website: https://revivestronger.com/ Podcast: https://podcasts.apple.com/us/podcast/the-revive-stronger-podcast/id1145138636
Fri, July 16, 2021
Episode 65: Processed Foods, Ab Training 101, How I Motivate Myself.
In this episode, I will be taking a deep dive into a topic I find interesting and some listener questions. Topics: -Do processed foods cause you to eat more? -How to train your abs. -How I motivate for myself for the hard sets, reps, nutrition, etc. Click here to read "What Everybody Ought to Know About Ultra-Processed Foods" Click here to apply for online coaching with our team. Click here to read RP Ab Training.
Wed, July 14, 2021
Episode 64: Dr. Guillermo Escalante- What The Research Says On Body Recomposition and Fasted Cardio.
In this episode, I am joined by Dr. Guillermo Escalante. He holds a Doctor of Science in Athletic Training, an MBA with concentrations in marketing and healthcare management, a BS in Athletic Training with a Biology minor, and is a certified athletic trainer, strength and conditioning specialist, and sports nutritionist. Dr. Escalante is currently an Associate Professor of Kinesiology at California State University. In this episode we discuss: -His background. -What his paper on body recomposition focused on. -Why it's important to look at a trained population vs. untrained. -Who is more likely to recomp? -How big of a role training plays in recomping. -How big of a role nutrition plays in recomping. -The importance of recovery when it comes to recomping. -Is there a genetic component to recomping? -What does their caloric intake look like? -How to measure progress during recomp? -What his paper on fasted cardio found. Where to find him: Instagram: @doctorgfit Email: gescalan@csusb.edu Body recomposition paper: https://journals.lww.com/nsca-scj/Fulltext/2020/10000/Body_Recomposition__Can_Trained_Individuals_Build.3.aspx Fasted cardio paper: https://www.researchgate.net/publication/341494761_Fasted_Versus_Nonfasted_Aerobic_Exercise_on_Body_Composition_Considerations_for_Physique_Athletes
Fri, July 09, 2021
Episode 63: Setting Up A Rapid Fat Loss Phase
In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -How to set up a rapid fat loss phase. Click here to read "Rapid Fat Loss Guide". Click here to apply for online coaching with our team.
Wed, July 07, 2021
Episode 62: Matthew Stratton- All About Intermittent Fasting
Matthew is currently a doctoral candidate in the Energy Balance and Body Composition Laboratory at TexasTech University studying under Dr. Grant Tinsley. He also has his Masters in Applied Exercise and Health Sciences, and his Bachelors in Exercise Science. He is a Certified Personal Trainer from the American College of Sports Medicine (ACSMCPT), a Certified Sports Nutritionist (CISSN) through the International Society of Sports Nutrition, and a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association. In this episode we discuss: -Matthews fitness background. -What are the different types of fasting. -What is the main benefit of fasting? -Any health benefits? -What the research says about IF and weight loss. -What the research says about IF and muscle gain/performance. -Practical applications if you want to implement IF. -Potential downsides of IF. Where to find Matt: Twitter: @MTSstrength89 Email: Matthew.Stratton@ttu.edu
Fri, July 02, 2021
Episode 61: Calorie Cycling For Fat Loss
In this episode, I will be taking a deep dive into a topic I find interesting and some listener questions. Topics: -Calorie cycling for fat loss -Can you stay at maintenance forever? Or should you cut at some point? Click here to read "Calorie Cycling For Fat Loss". Click here to apply for online coaching with our team.
Wed, June 30, 2021
Episode 60: Cody McBroom- Nutrition Periodization
Cody is the founder & CEO / DIRECTOR OF COACHING of the Tailored Coaching Method. A Lifestyle Coaching Company, focused on fitting the training and nutrition to the client and not the other way around. He is also the host of the Tailored Life Podcast. In this episode we discuss: -Why networking is important in the fitness industry. -Background of the Tailored Coaching Method. -What exactly is nutritional periodization. -What does it look like when a new client starts? -Some things to pay attention to before starting a diet. -Things to track during a maintenance phase. Where to find Cody: Website: https://tailoredcoachingmethod.com/ Instagram: @codymcbroom
Fri, June 25, 2021
Episode 59: Q&A- The Optimal Training Frequency To Build Muscle.
In this episode, I will be taking a deep dive into a topic I find interesting and some listener questions. Topics: -Why you should train a muscle group more than 1x per week. -Favorite Push Pull Leg exercises. -Should you train if are sore? Click here to read "Why You Should Stop Training a Muscle Group Just Once Per Week". Click here to apply for online coaching with our team.
Wed, June 23, 2021
Episode 58: Jeremiah Bair - How to Maximize Your Look for a Photoshoot/Vacation, Weighted Vest for Fat Loss, Plus More.
In this episode, Im joined by Jeremiah Bair. Jeremiah is the owner of Bairfit and the host of the podcast "Living Lean". In this episode, we did a little Q&A. Here is what we discussed: -Why he is wearing a weighted vest. -Can a weighted vest help you stick to a fat loss diet? -How to maximize looking good for a photo shoot and/or vacation. -Should you take a diet break the week before a vacation after dieting? -What to do coming out of the diet? -People that we look up to in the fitness industry. -Difference between post-workout meal when building vs cutting. -What type of research would we look into when it comes to fitness/nutrition? Instagram: @jeremiahbair Website: https://www.bairfit.com/ Podcast: https://podcasts.apple.com/us/podcast/living-lean/id1488015698
Fri, June 18, 2021
Episode 57: ISSN Conference Takeaways, How To Maintain Your Fitness While You Are Busy, Do I Train From MEV to MRV?
In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -ISSN conference takeaways (Diet breaks, rapid fat loss, intermittent fasting, caffeine etc.) -How to maintain your fitness if you are busy. -Do I train from MEV to MRV? Click here to apply for online coaching with our team.
Wed, June 16, 2021
Episode 56: Dr. Mike Israetel - All About RIR (Reps in Reserve).
In this episode, I'm joined by Dr. Mike Israetel. Dr. Mike is the co-founder of Renaissance Periodization, Dr. Mike Israetel holds a PhD in Sport Physiology from East Tennessee State University. In this episode we discuss: -Dr. Mikes's current training and goals. -Benefits of an active rest phase. -What to do if you feel like taking a deload or active rest phase will ruin your progress. -What is RIR. -Why RIR is important for building muscle. -What RIR number seems to be best? -What exactly is failure? -What does 3-4 RIR look like? -Is this more of an advanced tool? -How RIR can increase your quality of training. -Dr. Mike's favorite "junk" food on his mass. How to find Dr. Mike: Instagram: @rpdrmike Youtube: https://www.youtube.com/c/RenaissancePeriodization
Fri, June 11, 2021
Episode 55: How To Get More Protein In Your Diet, Two Ways to Speed Up Your Metabolism.
In this episode, I will be taking a deep dive into a topic I find interesting. Topics: -How to get more protein in your diet. - Two ways to speed up your metabolism. Click here to apply for online coaching with our team.
Wed, June 09, 2021
Episode 54: Dr. Peter Fitschen- Nutrition Recommendations During the Off-Season For The Physique Athlete PART 2 of 2.
Today is part 2 of 2 going over nutrition recommendations during the off-season for the physique athlete with Dr. Peter Fitschen. Check out part 1 with Dr. Peter Fitschen here . In this episode we discuss: -Should you ever diet in the offseason? -How to know its time to diet in the offseason. -Should you track your nutrition in the offseason? -Most important macronutrient to pay attention to. -Downsides to going to the extreme with carbohydrates or fats. -Importance of nutrient timing during the offseason. -Training differences between offseason and prep. -Supplements during the offseason. Where to find Peter: Instagram: @fitbodyphysique Website: http://www.fitbodyphysique.com
Fri, June 04, 2021
Episode 53: Nutrition Commandments for Building Muscle and Improving Performance.
In this episode, we will be taking a deep dive into a topic I find interesting. Topics: -7 Nutrition Commandments for Building Muscle and Improving Performance. Click here to read "7 Nutrition Commandments for Building Muscle and Improving Performance" Click here to apply for online coaching with our team.
Wed, June 02, 2021
Episode 52: Dr. Peter Fitschen- Nutrition Recommendations During the Off-Season For The Physique Athlete PART 1 of 2.
In today's episode, I am joined by Dr. Peter Fitschen. Peter has a PhD in Nutritional Science, Master of Science in Biology/Physiology & Bachelor of Science: Biochemistry. He has been a part of many peer-review papers. He is also a competitive natural bodybuilder and the co-owner of Fit Body Physique. In this episode we discuss: -What he has been up to. -What his training is like currently. -Intro to nutrition recommendations during the offseason. -What is the offseason/timeframe? -Downsides of not taking an offseason? -Rate of weight gain during offseason? Can this be applied to people just looking to build muscle? -Importance of a positive energy balance during the offseason/building muscle. -Caution on a larger or smaller surplus? -Should you just gain during the offseason? -Should you have your calories fluctuate from day to day in the offseason? Where to find Peter: Instagram: @fitbodyphysique Website: http://www.fitbodyphysique.com
Fri, May 28, 2021
Episode 51: Ways to Make Your Calorie Deficit Easier to Manage, Update On My Mini-Cut.
In this episode, we will be taking a deep dive into a topic I find interesting. Topics: -11 Ways to make your calorie deficit easier to manage. -Update on my mini-cut. Click here now to read "11 Ways to Make Your Calorie Deficit Easier To Manage" Click here now to apply for online coaching with our team.
Wed, May 26, 2021
Episode 50: Chaz Spackman- How Long Should You Diet For?
In this episode, I am joined by Chaz Spackman. He is the founder and head coach at Lost & Lifting. He is Pn1 & Nasm Certified, has +10 years of experience in-person & online, and coached 100’s of clients to successful transformations. In this episode we discuss: -How his coaching business came about. -Why mindset is so important. -How he had developed his mindset. -Types of clients they work with. -Does every client go into a fat loss phase or are there prerequisites? -The skill of dieting. -How to troubleshoot lack of progress if you think you are in a calorie deficit. -How long does he have clients stay in a fat loss phase for? Where to find Chaz: Instagram: @chazspackman Website: https://lostandlifting.com/ ?
Fri, May 21, 2021
Episode 49: Q&A - Questions To Ask Yourself Before Dieting, Why Random 1RMs Are Not A Good Idea, Gain or Recomp?
It's Q&A time. We will be taking a deep dive into all your most burning questions and a topic I find interesting. Topics: -Why random 1RMs are a poor use of time. -Questions to ask yourself before starting a fat loss diet. -Should you bulk or recomp if you are new to training? Click here now to apply for online coaching with our team.
Wed, May 19, 2021
Episode 48: Jeremiah Bair- Supersets for Building Muscle, Favorite Tricep Exercises, How To Speed Up Weight Loss If You Are Stuck, Plus More.
In this episode, Im joined by Jeremiah Bair. Jeremiah is the owner of Bairfit and the host of the podcast "Living Lean". In this episode we did a little Q&A. Here is what we discussed: -What is Jeremiah up to with his training/nutrition. -The things people don't see when you are dieting for fat loss or muscle gain. -Importance of nutrient timing for fat loss. -Tension headaches/exertion headaches. -Favorite tricep exercises. -What is a JM press. -Supersets for building muscle. -Can supersets burn more calories? -What if a client doesnt want to track calories/macros? -What to do to speed up weight loss if you are stuck. -What is coming up with Jeremiah. How to find Jeremiah: Instagram: @jeremiahbair Website: https://www.bairfit.com/ Podcast: https://podcasts.apple.com/us/podcast/living-lean/id1488015698
Fri, May 14, 2021
Episode 47: Q&A- How to Combine Cardio and Weights, How to Program Unilateral Training For Hypertrophy
It's Q&A time. We will be taking a deep dive into all your most burning questions and a topic I find interesting. Topics: -How to combine cardio and weights so they don't interfere with each other. -How I program unilateral training for hypertrophy. Click here to read "How to Combine Cardio and Weight Lifting". Click here now to apply for online coaching with our team.
Wed, May 12, 2021
Episode 46: Dr. Bill Campbell- All About Diet Breaks, Refeeds, Fast and Slow Weight Loss, Principles of Dieting.
Dr. Bill Campbell, Ph.D., FISSN, CSCS, is a Professor of Exercise Science and the Director of the Performance & Physique Enhancement Laboratory at the University of South Florida. He has published more than 150 scientific papers and abstracts (in academic journals) related to sports nutrition and physique enhancement. In addition, he is a paid consultant to professional sport team organizations, sport entertainment corporations. His research is focused on improving exercise performance and enhancing physique through the synergism of resistance exercise, nutrition, and dietary supplements. In this episode we discuss: -Dr. Campbell's background. -What his research lab focuses on. -Diet breaks versus refeeds. -Refeed study findings. -Benefits of refeeds and diet breaks. -Upcoming diet break study findings. -What is considered slow and fast weight loss? -Why he doesn't enjoy recommending high protein diets. -Dr. Campbells principles of dieting. Where to find Dr. Campbell:
Fri, May 07, 2021
Episode 45: Q&A- How Long Do Newbie Gains Last, How To Create Your Own Lifting Program, Alcohol, Nutrition While Traveling.
It's Q&A time. We will be taking a deep dive into all your most burning questions and a topic I find interesting. Topics: -How to man your nutrition while traveling. -How long do "newbie" gains last? -How to set up a good training program. -Alcohol's effect on the body. Click here to read "How To Manage Your Nutrition On a Trip" Click here now to apply for online coaching with our team.
Wed, May 05, 2021
Episode 44: Jason Helmes- Reasons You Aren’t Losing Weight On Your Diet And How to Fix Them
In this episode, I'm joined by Jason Helmes, for the second time. Jason is the owner/founder of Anyman Fitness. In this episode we discuss: -What Jason has been up to. -His outlook for his 40s. -Two different types of people during COVID. -His thoughts on getting back into the gym. -How COVID made us more sedentary. -Reasons you aren’t losing weight on your diet and how to fix them. -His main takeaway from this conversation. How to find Jason: Website: http://anymanfitness.com/ Twitter: @anymanfitness
Fri, April 30, 2021
Episode 43: Q & A- How to Avoid Being Skinny Fat, Coming Back After Surgery, When To Add/Decrease Sets.
It's Q&A time. We will be taking a deep dive into all your most burning questions and a topic I find interesting. Topics: -What is skinny fat, and how to avoid it? -How to get back into training/nutrition after surgery. -When to add/decrease sets. Click here to read "What Is Skinny Fat? And How To Fix It?" Click here now to apply for online coaching with our team.
Wed, April 28, 2021
Episode 42: Aaron Jeffery- Nutrition Considerations for the Fight Athlete
In this episode, I am joined by Aaron Jeffery. He is a professional athlete, training in mixed martial arts and other combat sports, he is also a Certified Sports Nutritionist (CISSN) with the International Society of Sports Nutrition, and he received his Medical Sciences Degree (BSc) from Brock University. Aaron has worked with professional athletes in mixed martial arts, to assist in weight cutting and performance nutrition. In this episode we discuss: -His background, recent fight, and future fights. -What a typical fighter season looks like. -Can you fight too much in one year? -What a typical offseason looks like. -How to make sure the fighter doesn't get too out of shape in the offseason. -Training during the offseason. -Is weight training needed for a fight athlete? -Fight camp nutrition/training and leading up to the fight. -Downside of trying to lose too much weight during a fight camp. -Nutrition/training the week before a fight. -Nutrition the day of the fight. Where to find him: Nutrition Coaching Instagram: @jefferynutrition Personal Instagram: @aajmma Website: http://www.jefferynutrition.com/
Fri, April 23, 2021
Episode 41: Q&A- Fast or Slow Weight Loss, Increase Calories on Workout Days, Too Much Protein At One Meal?
It's Q&A time. We will be taking a deep dive into all your most burning questions and a topic I find interesting. Topics: -Should you do a fast or slow approach for weight loss? -Do you need to increase calories on workout days? -Can you have too much protein at one meal? Click here to read "Fast or Slow Approach for Weight Loss?" Click here to read "What is Nutrition Periodization and Why You Should Do It" Click here now to apply for online coaching with our team.
Wed, April 21, 2021
Episode 40: Jonathan Goodman- Online Personal Training and the Future of the Fitness Industry.
In today's episode, I am joined by Jonathan Goodman. Jon launched the Personal Trainer Development Center in 2011; published Ignite the Fire, the first of his 11 books for personal trainers, in 2012; and founded the Online Trainer Academy, the first-ever certification for online fitness and nutrition coaches, in 2016. Originally from Toronto, Jon spends his winters traveling the world with his wife Alison and son Calvin. They’ve lived in 10 countries, including Mexico, Costa Rica, Uruguay, Thailand, Greece, and Montenegro. In today's episode we discuss: -Where Jon is currently living. -What does a typical day look like for him. -Background of his business. -Did he ever think his business would grow as large as it has? -What the future of the fitness industry looks like. -Biggest mistake online trainers make. Where to find Jon: Instagram: @jonathan_goodman101 Website: https://www.theptdc.com/
Fri, April 16, 2021
Episode 39: Powerbuilding 101, How to Lower Injury Risk When Lifting.
In today's solo episode I dive into some topics I find interesting. Topics: -How to set up a long-term powerbuilding program, plus pros and cons of it. -How to lower your injury risk when lifting. Click here to read "How to Setup a Powerbuilding Plan" Click here to read "How to Figure Out Your Macros in 4 Steps." Click here now to apply for online coaching with our team.
Wed, April 14, 2021
Episode 38: Jon Vlahogiannakos- Practical Applications for Weight Loss
In this episode, I'm joined by Jon Vlahogiannakos. Jon is a parent, husband, weight loss coach, and the owner of Strong Jon Fitness. In this episode we discuss practical ways to help with weight loss plus: -How he is from Toronto and a Canadiens fan. -His fitness background. -How he managed his training during covid. -Main weight loss principles for clients. -How to not spiral out of control after one meal. -How to plan ahead when it comes to your meals. -Weekend nutrition. -Tips for clients who are going out over the weekend. -The importance of tracking steps for weight loss. -Tips for people who drink on the weekend. -How to meal prep for weight loss. How to find Jon: Instagram: @strongjonfitness Website: https://strongjonfitness.com/
Fri, April 09, 2021
Episode 37: Q & A- Training Principles for Building Muscle, Chicken or Protein Shake After Workout, How to Stop Overthinking.
It's Q&A time. We will be taking a deep dive into all your most burning questions and a topic I find interesting. Topics: -The important training principles for building muscle. -Chicken or a protein shake after a workout? -How to quit overthinking. Click here to read "The Most Important Training Principles to Build Muscle" Click here for Steve Hall episode. Click here now to apply for online coaching with our team.
Wed, April 07, 2021
Episode 36: Martin Refalo- What Are The Best Rep Ranges For Strength And Building Muscle?
In this episode, I'm joined again by Martin Refalo. Martin is a coach based out of Australia with 6+ years of experience, he is also the education coordinator for JPS Health & Fitness, as well as a natural bodybuilder. He has an intense passion for the fitness industry and the science behind training and nutrition. In this episode, we discuss his new paper "Influence of resistance training load on measures of skeletal muscle hypertrophy and improvements in maximal strength and neuromuscular task performance: A systematic review and meta-analysis." -What he is up to with his current workload and training. -Overview of his new paper. -Findings from the paper. -Applications of the findings. -The downside of training with higher reps. -Why periodizing your training is beneficial. -Can lower loads help with strength? How to find Martin: Instagram: @mrfitness_ Website: https://www.jpshealthandfitness.com.au/ The Science of Nutrition Book: https://www.jpshealthandfitness.com.au/product/the-science-of-nutrition-made-easy/
Fri, April 02, 2021
Episode 35: Q & A- How to Grow Your Arms, Tracking Only During the Week, Bulking Mindset Myths.
It's Q&A time. We will be taking a deep dive into all your most burning questions and a topic I find interesting. Topics: -Strategies to build your arms. -Benefits of tracking during the week and not the weekend. -Typical bulking mindset myths. Click here to read "7 Strategies to Build Better Arms" Click here for Steve Hall episode. Click here now to apply for online coaching with our team.
Wed, March 31, 2021
Episode 34: Laurin Conlin - Fat Loss Considerations for Females
In today's episode, I am joined by Laurin Conlin. Laurin is an IFBB Pro Bikini competitor and the owner of Team LoCoFit. She earned her B.S. from Florida State University and her M.S. from the University of South Florida, both in Exercise Science. She continues to serve as a research assistant to Dr. Bill Campbell’s Physique Enhancement lab at USF. Laurin has worked through the struggles of eating disorders, years of competing as a physique athlete, and managing her health while continuing to learn more and educate clients through the process. In this episode we discuss: -Is a meal plan or tracking macros better? -Rigid restraint vs flexible approach for dieting. -How this has changed her approach to coaching clients. -Her history of eating disorders. -Why competing to get "in shape" isn't a great idea. -Why always trying to lean out hurts your long-term progress. -Importance of building muscle in getting the physique you want. -Fat loss considerations for females vs. males. Where to find Laurin: Instagram: @laurinconlin Website: https://www.teamlocofit.com/
Fri, March 26, 2021
Episode 33: Metabolic Adaptation 101, How to Stay Sane If You Cant Workout For a Week
It's Q&A time. We will be taking a deep dive into all your most burning questions and a topic I find interesting. Topics: -What is Metabolic Adaptation. -How to stay sane if you cant go to the gym for a week. Click here to read "What Is Metabolic Adaptation?" Click here to read "Are You Using the Scale as Your Only Form of Progress?" Click here to read "An Effective Fat Loss Method You’re Probably Not Using" Click here now to apply for online coaching with our team.
Wed, March 24, 2021
Episode 32: Q&A with Kade Howell- Tracking Calories or Macros, Creatine, Paleo Diet, and More
In this episode, Kade Howell and I team up for some Q&A. We dive into a few topics including steroid & creatine use, tracking calories vs tracking macros, our thoughts on the Paleo Diet, and more! Enjoy the show! Apply for online coaching: Click here How to find Kade: Podcast: https://www.buzzsprout.com/1183283 Instagram: @howell_fit
Fri, March 19, 2021
Episode 31- Diet Principles For Changing Your Physique.
Today we will be taking a deep dive into a topic I find interesting. Topic: The diet principles (in order if importance) for changing your physique. Click here to read "Diet Principles for Changing Your Physique" Click here now to apply for online coaching with our team.
Wed, March 17, 2021
Episode 30: Nick Shaw - How To Be Successful
Nick is the Founder and CEO of Renaissance Periodization. He is also the co-host of the RP Strength podcast with wife - and RP colleague - Lori Shaw. He is a former competitive powerlifter and bodybuilder, Nick has also personally coached numerous world-class athletes, including CrossFit Games Champions, international medalists, Olympians, UFC fighters, professional athletes, and Navy SEALs. In this episode we discuss: -RPs recent growth. -Ethan Suplees transformation. -Nicks's background. -How RP got started. -Did he ever envision RP getting this big? -What is his book "Fit For Success" about? -How this book can help you be more successful outside of fitness as well. -The 7 habits of successful people. -Why momentum is so important. -The most important factor for being successful. -Why a "to-do list" is key. -What is internal locus of control? How to find Nick: Instagram: @nick.shaw.rp Book: https://www.amazon.com/Fit-Success-Achievement-Renaissance-Periodization-ebook/dp/B08LT1GRWP
Fri, March 12, 2021
Episode 29: Q&A- Top Training Splits, Go-to Meals When Going Out, Deload Weeks, Best Shoulder Exercises.
It's Q&A time. We will be taking a deep dive into all your most burning questions and a topic I find interesting. Topics: -Top training splits for building muscle. -Go-to meals when going out. -How to know when to take a deload, and for how long? -Top shoulder exercises for building muscle. Click here to read "3 Most Effective Training Splits For Building Muscle" Click here now to apply for online coaching with our team.
Wed, March 10, 2021
Episode 28: Dr. Peter Fitschen- What Is An Adaptive Metabolism?
In today's episode, I am joined by Dr. Peter Fitschen. Peter has a PhD in Nutritional Science, Master of Science in Biology/Physiology & Bachelor of Science: Biochemistry. He has been apart of many peer-review papers. He is also a competitive natural bodybuilder and the co-owner of Fit Body Physique. In this episode we discuss: -His fitness background. -What he has learned working with Cliff Wilson and Layne Norton. -Why the offseason is more important than contest prep. -Focus on beating yourself. -What his offseason looks like. -Tips for gaining weight when your calories are high. -What he means when he says he has an adaptive metabolism. -What is metabolic adaptation. -Does he cut food or add more activity when a client's fat loss plateaus. -One life lesson bodybuilding has taught him. Where to find Peter: Instagram: @fitbodyphysique Website: http://www.fitbodyphysique.com/
Fri, March 05, 2021
Episode 27: Q&A- Does "yo-yo" Dieting Damage Your Metabolism? Thoughts on Red Meat, and Beta-Alanine.
It's Q&A time. We will be taking a deep dive into all your most burning questions and a topic I find interesting. Topics: -Does "yo-yo" Dieting Damage Your Metabolism? -Should you take beta-alanine? -Is red meat ok to have? Click here to read "Does Weight Loss Get Tougher If You Have Dieted Multiple Times Before?" Click here now to apply for online coaching with our team.
Wed, March 03, 2021
Episode 26: Jeff Alberts- Why Balance Is Important For Long Term Progress.
In this episode, Im joined by Jeff Alberts. Jeff is the head coach and co-founder of 3DMJ. He started lifting weights back in 1986 and has competed in natural bodybuilding since 1993. He has put an emphasis on making sure his approach to the sport is balanced both in and out of the gym for his athletes. His success stems from that balance and by working with a sound structure for his athletes’ training, nutrition, and recovery. In this episode we discuss: -Jeff's fitness background. -How bodybuilding has changed. -How social media has played a role in people trying to stay too lean. -Jeff's current training/goals. -Why he likes to have longer preps for a competition. -Has age changed his mind on longer diets? -Why you need to focus on more than just building more muscle. -Does he cycle his volume? -Why its important to do something even if you have a busy time come up in your life. -How to manage nutrition with a wife and kids. -Why it's important to learn from your mistakes when it comes to nutrition. How to find Jeff: Website: https://3dmusclejourney.com/ Instagram: @3dmj_godfather
Fri, February 26, 2021
Episode 25: Q&A with Kade Howell- How to Find Your Calories When Starting, Does Intermittent Fasting Work For Fat Loss? Lifting Weights and Fat Loss.
In this episode, Kade Howell and I team up for some Q&A. Here are the questions we covered: -How to find your calories when getting started. -Do you have to train harder the more advanced you get? -How to get more protein in your diet. -What to do if the people you are with don't live a healthy lifestyle? -Does lifting weights help with fat loss? -Does intermittent fasting work? Apply for online coaching: Click here How to find Kade: Podcast: https://www.buzzsprout.com/1183283 Instagram: @howell_fit
Wed, February 24, 2021
Episode 24: Dr. Melissa Davis- How to Finally Get Sh*t Done
In this episode, I am joined by Dr. Melissa Davis. Dr. Davis holds a PhD in Neurobiology and Behavior and has 10 years of research experience. She is also the author of the book: Evidence-Based Habit Building: Finally Get Sh*t Done. Topics we discussed: -Dr. Davis' background/current training. -Why she wrote a book on habits. -What is considered a habit. -How stress can hurt your progress. -Why fad diets don't work long term. -Good habits to work on when new to dieting. -Why people are either 100% in or 100% out when it comes to nutrition. -Focusing too much on outcome goals. -Why people cannot stick to what they do. -What the research says on willpower. -Two things that will ensure you won't reach your goals. -When it's a good time to plan a goal. -Why taking responsibility is important. -When shorter-term goals may be better than long term goals. -Why you need to make sure its YOUR goal. -How important is momentum? -Whats next for Dr. Davis. How to find Dr. Davis: Instagram: @regressive_underload Book: https://renaissanceperiodization.com/evidence-based-habit-building
Fri, February 19, 2021
Episode 23: Sneaky Fat Loss Killers, How to NOT Reach Your Goals
It's Q&A time. We will be taking a deep dive into all your most burning questions and a topic I find interesting. Click here to read "7 Sneaky Things That Can Cause a Plateau in Fat Loss". Click here now to apply for online coaching with our team.
Wed, February 17, 2021
Episode 22: Steve Hall - Primer Phase to Build More Muscle Later?
In this episode, Im joined by Steve Hall. Steve is the owner/founder of Revive Stronger and the host of the podcast "The Revive Stronger Podcast", he is also a natural competitive bodybuilder. You will learn about: -What his current training is like. -His issue with hunger as he gains weight. -New exercises he is enjoying from home. -Muscle groups he focused on during his building phase. -Overview of a primer phase. -Is an active rest phase better than a primer phase? -How many primer phases can you do in a row? -Primer phase during busy times in your life? -How much training you need to do per week in a primer phase? -Nutrition during a primer phase. How to find Steve: Instagram: @revivestronger Website: https://revivestronger.com/ Podcast: https://podcasts.apple.com/us/podcast/the-revive-stronger-podcast/id1145138636
Fri, February 12, 2021
Episode 21: Q&A- How to Enjoy a Night Out and Still Stay on Track, Creatine Myth Busting, Bouncing Back From Surgery.
It's Q&A time. We will be taking a deep dive into all your most burning questions and a topic I find interesting. Click here to read "How To Enjoy A Night Out And Still Stay On Track". Click here now to apply for online coaching with our team.
Wed, February 10, 2021
Episode 20: Jeremiah Bair - Thoughts During A Building Phase
In this episode, Im joined by Jeremiah Bair. Jeremiah is the owner of Bairfit and the host of the podcast "Living Lean". -Jeremiah's current training/nutrition. -Why he feels better dieting instead of building. -Why dieting can be more flexible compared to a building phase. -How he explains a building phase to clients. -Why you don't want to be half in/half out during a building phase. -How to know you are making progress during a building phase. -How to limit fat gain during a building phase. How to find Jeremiah: Instagram: @jeremiahbair Website: https://www.bairfit.com/ Podcast: https://podcasts.apple.com/us/podcast/living-lean/id1488015698 Mentorship Link: https://aw151e20.aweb.page/p/1bb1eb68-ff53-43f8-be06-e63be1e7bc25
Fri, February 05, 2021
Episode 19: Q &A- Hunger Management Strategies, Pre-Workout Supps, Training During a Mass/Cut.
It's Q&A time. We will be taking a deep dive into all your most burning questions and a topic I find interesting. Click here now to apply for online coaching with our team.
Wed, February 03, 2021
Episode 18: Danny Lennon- Myths and Misconceptions of Energy Balance (Calories-In/Calories-Out)
In this episode, I'm joined by Danny Lennon. Danny is the founder of Sigma Nutrition and head of content creation for the company. He has worked as a nutrition practitioner with a wide variety of clients. He became well known for his role as a performance nutritionist to professional mixed martial artists & boxers. In this episode we discuss: -Danny's nutrition background. -What is energy balance (calories-in/calories-out). -What makes up energy expenditure. -What part of energy expenditure varies the most? -Danny's thoughts on periodizing nutrition. -Is it hormones or calories? -Calories-in/Calories-out is NOT an intervention. -Why some people stop tracking and then see weight loss. -Why food choices are important. How to find Danny: Instagram: @dannylennon_sigma Podcast: https://sigmanutrition.com/podcasts/
Fri, January 29, 2021
Episode 17: How to Transition Out Of A Fat Loss Diet, Working With Calorie/Macro Ranges Instead Of Exact Numbers.
In this episode, I go over how to transition out of a fat loss diet and why I use calorie/macro ranges instead of exact numbers. Click here now to apply for online coaching with our team. Click here to read the blog on How to Maintain Weight Loss After a Diet
Wed, January 27, 2021
Episode 16: Dr. Mike Israetel - Can Getting Lean Help You Build More Muscle Later?
In this episode, I'm joined by Dr. Mike Israetel. Dr. Mike is the cofounder of Renaissance Periodization, Dr. Mike Israetel holds a PhD in Sport Physiology from East Tennessee State University. In this episode we discuss: -Dr. Mikes's current training and goals. -Can getting lean help you build more muscle later? -Does this change his mind on mini-cuts? -Mike's rate of gain during his massing phase. -Is losing body fat easier than building muscle? -Specificity for building muscle/mistakes. -Why changing exercises all the time isn't great for building muscle. -Quality vs. quantity. How to find Dr. Mike: Instagram: @rpdrmike Youtube: https://www.youtube.com/c/RenaissancePeriodization
Fri, January 22, 2021
Episode 15: Q &A- Nutrition Tips to Break Through Your Muscle Building Plateau, Weight Loss Tougher As You Age?, Common Mindset Mistakes Made By Clients.
It's Q&A time. We will be taking a deep dive into all your most burning questions and a topic I find interesting. Click here now to apply for online coaching with our team. Click here to read the blog on Not Building Muscle as You Would Like? You Might be Making These Nutrition Mistakes
Wed, January 20, 2021
Episode 14: Martin Refalo- Male and Female Training Differences for Building Muscle.
In this episode, I'm joined by Martin Refalo. Martin is a coach based out of Australia with 6+ years of experience, he is also the education coordinator for JPS Health & Fitness, as well as a natural bodybuilder. He has an intense passion for the fitness industry and the science behind training and nutrition. In this episode, we discuss training differences between males and females when it comes to building muscle. How to find Martin: Instagram: @mrfitness_ Website: https://www.jpshealthandfitness.com.au/ The Science of Nutrition Book: https://www.jpshealthandfitness.com.au/product/the-science-of-nutrition-made-easy/
Fri, January 15, 2021
Episode 13: One Factor That Could Be Causing a Fat Loss Plateau, Eating Habits to Get and Stay Lean.
It's a solo episode! We will be taking a deep dive into two topics I find interesting. Click here now to apply for online coaching with our team. Click here to read the blog on An Effective Fat Loss Method You’re Probably Not Using.
Wed, January 13, 2021
Episode 12: Jack Rayner- Things He Has Changed His Mind On For Building Muscle.
In this episode, I'm joined by Jack Rayner. Jack is an online coach from the UK. In this episode we discuss: -Jack's love for the NFL. -Jack's current training and nutrition. -How the lockdown changed his training for himself and his clients. -Quality over quantity. -Myths around exercise selection for building muscle. -How he programs for new clients. -Different ways to deload. -Things he has changed his mind on nutrition-wise. -Biggest takeaway coaching with Steve Hall. How to find Jack: Youtube: https://www.youtube.com/channel/UC3GxxFnTkQZgfqYHKMr744Q Instagram: raynertrainer Website: http://raynertrainer.co.uk
Fri, January 08, 2021
Episode 11: Q &A- How to Bring Up a Lagging Muscle Group, How Long Should You Be In a Building Phase For?
It's Q&A time. We will be taking a deep dive into all your most burning questions and a topic I find interesting. Click here now to apply for online coaching with our team. Click here to read the blog on 6 Ways to Build a Lagging Muscle Group
Wed, January 06, 2021
Episode 10: Kade Howell - Common Mistakes Made by Clients
In this episode, I'm joined by Kade Howell. Kade is an online coach and the host of the Howell Fit Perspective podcast. In this episode we discuss: -Kade's fitness background -Why fitness is more than just how you look. -Challenges having a kid and maintaining your fitness. -Why you need to have realistic expectations. -Why having an extra set of eyes is so important. -How trying to be perfect can be costly. -Importance of logging/tracking food. -Big mistake after a fat loss phase. -Why you need to zoom out instead of getting caught up in the day-to-day. How to find Kade: Podcast: https://www.buzzsprout.com/1183283 Instagram: howell_fit
Fri, January 01, 2021
Episode 9: All Things Building Muscle (Interview On The Howell Fit Perspective Podcast)
I was honored to be a guest on the Howell Fit Perspective Podcast. In this episode, we discuss everything you need to know to build muscle. We explain my methods and tactics when it comes to training & nutrition for building muscle.
Wed, December 30, 2020
Episode 8: Dr. Jose Antonio- All About Protein
In this episode, I'm joined by Dr. Jose Antonio. Dr. Antonio is the co-founder/CEO of the International Society of Sports Nutrition (ISSN) . In this episode we discuss: -Background of the ISSN. -Why he decided to research protein. -Where the myth that "too much protein is bad for you" comes from. -What he considers a high protein diet. -Benefits of going higher with protein. -Why it's important to get more protein in when you are active. -High protein intake and fat loss. -Can you eat too much protein in one meal? -Should you spread out your protein intake? -How to increase your protein intake. -Why he would recommend creatine. How to find Dr. Antonio: Website: https://www.sportsnutritionsociety.org/ Twitter: @the_issn
Fri, December 25, 2020
Episode 7: Q&A- Ways to Maximize Food Volume, How to Work Around an Injury, How to Build Muscle If You Are Scared of Gaining Weight.
It's Q&A time. We will be taking a deep dive into all your most burning questions and a topic I find interesting. Click here now to apply for online coaching with our team. Click here to read the blog on 13 Way to Increase Your Food Volume for Fat Loss.
Wed, December 23, 2020
Episode 6: Jason Helmes - Why Tracking Macros/Calories Can Be a Good Skill to Learn.
In this episode, I'm joined by Jason Helmes. Jason is the owner/founder of Anyman Fitness. In this episode we discuss: -Jasons fitness background. -How he started his online business. -How Jason handles his clients being to hard on themselves. -Why comparing yourself to others is one of the worst things you can do. -Why tracking calories and macros is important. -Why planning is so important when tracking. -Why Jason loves sandwiches. -Whats next for Anyman Fitness. How to find Jason: Website: http://anymanfitness.com/ Twitter: @anymanfitness
Fri, December 18, 2020
Episode 5- Q & A: Weekend Eating Strategies to Stay On Track, Building Phases Before Cutting?, Cardio and Muscle Growth.
It's Q&A time. We will be taking a deep dive into all your most burning questions and a topic I find interesting. Click here now to apply for online coaching with our team. Click here to read the blog on 9 Weekend Eating Strategies.
Wed, December 16, 2020
Episode 4: Manny De La Cruz (Well Built Style) - Fitness and Men's Style
In this episode, I'm joined by Manny De La Cruz. Manny is the owner/founder of Well Built Style, which is a website dedicated to helping men around the world to improve their style and fitness. You will learn about: -What is Well Built Style? -Mannys fitness background. -How does someone get into style? -How he coaches clients on style. -What does it mean to have well-fitting clothes? -What is the ideal physique to maximize your style? -Guys starter pack for improving style. -Why versatile pieces are important. -When you should focus on quality. -Tips for the winter. -Big no/no's for guys' style. How to find Manny: Instagram: @Well.Built.Style Website: https://wellbuiltstyle.com/ Twitter: @WellBuiltStyle
Fri, December 11, 2020
Episode 3: Q&A- Sleep & Calorie Intake, How to Get More Protein, Must Have Equipment for At-Home, Calorie Needs.
It's Q&A time. We will be taking a deep dive into all your most burning questions and a topic Ifind interesting. Click here now to apply for online coaching with our team. Click here to read the blog on sleep and calorie intake.
Thu, December 03, 2020
Episode 2: Steve Hall - Building Muscle 101
In this episode, Im joined by Steve Hall. Steve is the owner/founder of Revive Stronger and the host of the podcast "The Revive Stronger Podcast", he is also a natural competitive bodybuilder. You will learn about: -The importance of building muscle. -How more muscle will give your body a nice shape. -Why you need to eat to build muscle. -Is building muscle tougher than losing fat? -How to tell if you're building muscle. -What if you don't get sore in certain muscle groups? -What is RIR? -What is a Primer Phase? And when is it useful? How to find Steve: Instagram: @revivestronger Website: https://revivestronger.com/ Podcast: https://podcasts.apple.com/us/podcast/the-revive-stronger-podcast/id1145138636
Sat, November 28, 2020
Episode 1: Jeremiah Bair - Body Recomposition
In this episode, Im joined by Jeremiah Bair. Jeremiah is the owner of Bairfit and the host of the podcast "Living Lean". You will learn about: -What is body recomposition. -Who is more likely to recomp. -Why measurements are so important to take. -What your training should be like. -How much cardio you should be doing. -What your macros should look like. -When should you make adjustments. -How long you can recomp. How to find Jeremiah: Instagram: @jeremiahbair Website: https://www.bairfit.com/ Podcast: https://podcasts.apple.com/us/podcast/living-lean/id1488015698
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