The Mind Muscle Connection

9 Carbohydrate Mistakes Hurting Your Physique and Performance | Ep 782

Welcome to the Mind Muscle Connection Podcast! Carbs are always a hot topic. Some people think they're the reason you can't lose fat, and others think you need as many as possible to perform. In this episode, I go over nine carb mistakes I see that could be hurting your physique and performance, from staying low carb all year to assuming more carbs always means better training. I also cover what actually determines how many carbs you need, why placing carbs around your workouts matters, why high-carb, high-fat foods get blamed on carbs, what a rise in blood glucose really means, and how I like to periodize carbs throughout the year. So if you want to figure out where your carbs should be and how to adjust them over time, this episode is for you. Let's talk about: Mistake 1: Going Low Carb Too Often What Counts as Low, Moderate, and High Carb The Downsides of Staying Low Carb Year-Round Low Carb and Low Energy Availability: What the Research Shows Mistake 2: Thinking You Always Need to Be High Carb The Downsides of Staying High Carb Year-Round Mistake 3: Thinking Lifting 4x a Week Requires Massive Carbs Mistake 4: Not Considering What Determines Your Carb Needs Mistake 5: Not Prioritizing Carbs Around Workouts Mistake 6: Mistaking High-Carb, High-Fat Foods for Carbs Mistake 7: Thinking Carbs Are Bad Because Blood Glucose Rises Mistake 8: Cutting Carbs When Calories Need Adjusting Mistake 9: Keeping Carbs the Same All Year Why Women Should Periodize Carbs Final Thoughts Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform

Body Recomp Nutrition Strategies with Brandon DaCruz | Ep 781

Welcome to the Mind Muscle Connection Podcast! Nutrition can make or break a body recomp phase. In this episode, Brandon DaCruz is back on for part three of our body recomp series, and we break down the nutrition strategies we use with clients, including deficit size, protein intake and distribution, carbohydrate quality and timing, calorie cycling, and dietary fat. We also catch up on training and life, including training around a new baby, time-efficient training techniques, and Brandon's current fat loss phase and why he still puts himself through the process. So if you want to learn how to set up your nutrition for a recomp phase based on your goals, body composition, and training, this episode is for you. Let's talk about: Baby #2 and Training Around a New Schedule Time-Efficient Training Techniques "Never Miss Two" and Building Momentum Over Motivation Brandon's Current Fat Loss Phase Can You Change Your Lower Intervention Point Over Time? Deficit Size and Lean Mass Changes Why Start a Recomp at Maintenance Fat Loss Focused vs. Building Focused Recomp Setting Realistic Recomp Expectations Using a Primer Phase Before a Recomp Why Lab Work Matters Before Pushing a Recomp Why Protein Is the Most Important Nutrition Lever How Much Protein for Body Recomp Adjusting Protein Based on Body Fat Levels Protein Distribution Carbohydrates for Body Recomp Carbohydrate Quality Fueling Around Training vs. the Rest of the Day Adjusting Carbs Based on Metabolic Health Using Calorie Cycling in a Recomp Practicing Maintenance During a Fat Loss Phase Dietary Fat and Testosterone Low-Carb Diets and Thyroid Levels Follow Brandon on Instagram @brandondacruz_: https://www.instagram.com/brandondacruz_/ Chasing Clarity Health and Fitness Podcast: https://podcasts.apple.com/us/podcast/chasing-clarity-health-fitness-podcast/id1619611966 Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform

My Progressive Overload Framework For Building Muscle | Ep 780

Welcome to the Mind Muscle Connection Podcast! Progressive overload is one of the most important parts of building muscle, but it’s also one of the most misunderstood. In this episode I break down my framework for applying progressive overload. I cover how hard your sets should be and how I use rep ranges. From there I explain when to add weight versus when to stay at the same weight to build reps. I also get into why you don't need to beat your numbers every session. Exercise order and recovery both affect your logbook, and forcing progress can backfire over time. So if you want a simple, practical approach to progressive overload and building muscle, this episode is for you. Let's talk about: Introduction What Is Progressive Overload? Why the Body Resists Building Muscle Three Things That Matter for Building Muscle What 0 to 3 Reps in Reserve Looks Like Hard Training vs Heavy Training What the Research Says on Adding Reps vs Adding Weight Why I Prescribe Rep Ranges Building Reps Before Adding Weight What to Do If You Go Above the Rep Range What to Do If You Fall Below the Rep Range You Don't Need to Beat Your Numbers Every Session How Exercise Order + Context Affect Your Numbers Be Careful With Forcing Progressive Overload Final Thoughts Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform

Self Inflicted Hunger vs Physiological Hunger (and what to do about it) | Ep 779

Welcome to the Mind Muscle Connection Podcast! Hunger is a normal part of fat loss, but not all hunger comes from a true physiological need for more energy. In this episode, I break down the difference between physiological hunger and what I call self-inflicted hunger. I cover what can increase physiological hunger, including an energy deficit, getting leaner, higher activity, and being further from your highest body fat level. I also go over the habits that can make hunger worse, such as low-protein meals, calorie-dense foods, poor sleep, stress, poor meal timing, and low food volume. The goal is to reduce the hunger that can be avoided so you can better manage your calorie intake and stay on track. If you want to better understand your hunger and learn how to manage it, this episode is for you. Let's talk about: Introduction Physiological Hunger vs Self-Inflicted Hunger Learning to Sit With Hunger What Drives Physiological Hunger + Energy Deficits How GLP1s Affect Hunger Lower Body Fat Levels and the Role of Leptin and Ghrelin High Energy Expenditure + Client Example Appetite Dysregulation at Higher Body Fat Levels What Is Self-Inflicted Hunger? Not Eating Enough Protein + How Much to Aim For Too Many Calorie-Dense, Low Satiety Foods Poor Sleep High Stress and an Overloaded Stress Bucket Poor Meal Timing and Saving Calories for Later Not Fueling in Line With Your Activity Meals That Lack Volume or Balance Eating Too Quickly, Stressed Environments, and Social Events Setting Up a Meal Template Final Thoughts Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform

Calorie Cycling In a Building and Fat Loss Phase + Examples | Ep 778

Welcome to the Mind Muscle Connection Podcast! Calorie cycling can be a useful tool during both fat loss and building phases. In this episode, I break down how I use calorie cycling, including redistributing calories throughout the week, increasing or decreasing the weekly deficit, and using higher-calorie days around training. I also cover practical examples of how to set up calorie cycling during fat loss, when lower-calorie or protein-sparing modified fast days may make sense, and how I use calorie cycling in a building phase, including what I call a reverse refeed. So if you want to learn how to adjust your calorie intake throughout the week based on your goals, training, and recovery, this episode is for you. Let’s talk about: Three Ways to Use Calorie Cycling During Fat Loss Redistributing Calories Without Changing the Weekly Deficit + Examples Protein-Sparing Modified Fast Days The Trade-Offs of More Aggressive Calorie Cycling Using Calorie Cycling to Change the Deficit Increasing the Deficit With Lower-Calorie Days Using Maintenance Days to Reduce the Deficit How I Typically Use Calorie Cycling With Clients When to Increase the Deficit When to Decrease the Deficit Choosing the Right Size Deficit How to Adjust Calorie Cycling Over Time Calorie Cycling During a Building Phase Using Higher-Calorie Days Around Training Where Calorie Cycling Can Go Wrong How to Set Up Higher and Lower Days Practical Building Phase Calorie Cycling Examples Adjusting Calories as a Building Phase Progresses The Reverse Refeed Why Use a Reverse Refeed? Who Should and Shouldn't Use a Reverse Refeed How a Reverse Refeed Can Be Misused How to Set Up a Reverse Refeed Levels of Reverse Refeed + Examples Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform

How, Why, When I Use Maintenance Calorie Days During Fat Loss For Clients | Ep 777

Welcome to the Mind Muscle Connection Podcast! Maintenance calorie days can be a useful tool during a fat loss phase, especially when it comes to managing diet fatigue, supporting training performance, and improving long-term adherence. In this episode, I break down how I use maintenance days with clients, when to use them, and how to set them up without slowing fat loss unnecessarily. I also cover how maintenance days affect your weekly calorie deficit, how to structure lower-calorie and maintenance days, when a protein-sparing modified fast may make sense, and the signs that you may benefit from adding a maintenance day. So if you’re dieting and want more flexibility without losing sight of your fat loss goals, this episode is for you. Let’s talk about: 00:05 Introduction 01:00 Why Use Maintenance Calorie Days? 02:02 Mental and Psychological Benefits 02:49 Supporting Training Performance 03:21 Lean Mass Retention and Body Recomp 04:01 Managing Diet Fatigue 05:03 Creating More Aggressive Deficit Days 05:34 Why Weekly Deficit Still Matters 06:44 Carbohydrate Availability During a Deficit 07:38 How to Set Up Your Lower-Calorie Days 10:32 Protein-Sparing Modified Fast Days 13:44 Carbohydrates on Maintenance Days 14:57 Flexibility Without Turning It Into a Cheat Day 19:21 How Often Should You Use Maintenance Days? 21:39 When to Use Maintenance Days 26:05 Potential Downsides 26:59 Maintenance Days Are Not Magic Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform

Muscle Growth Is a Slow Process and You're Making It Slower | Ep 776

In this episode, I explain why building muscle is such a slow process and how poor training and programming can make it even slower. I go through seven common training and programming mistakes that can hold back muscle growth and keep you from getting the most out of your training. I also share how I approach training frequency, exercise selection, training intensity, exercise execution, and rep ranges when the goal is to build as much muscle as possible. This episode will help you identify where your training may be holding you back and what you can change to make better progress over time. Let’s talk about: Introduction and Why Muscle Growth Is So Slow Training Each Muscle Group Only Once Per Week How to Increase Training Frequency Poor Training Frequency Distribution What to Do When Your Schedule Gets Busy Not Training Hard Enough How Close to Failure Should You Train? Poor Exercise Execution How Exercise Execution Changes Muscle Bias Spending Too Much Time in High Rep Ranges Poor Exercise Selection and Distribution When Compound Exercises Aren’t the Best Choice Changing Exercises and Programs Too Often Final Takeaways Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform

How to Get The Most Out Of Your Training During Fat Loss | Ep 775

In this episode, I explain how to approach training during a fat loss phase while keeping performance and training volume high. I also talk about how I can balance my calorie deficit, training demands, and recovery during this phase. I talk about total calories, carbohydrates, meal timing, and higher and lower calorie days, along with how I can manage training intensity and recovery while dieting. This episode will help you better understand how to balance fat loss with training performance and why you can't maximize both at the same time. Let’s talk about: Introduction and Training During Fat Loss Why Slashing Calories and Increasing Training Can Backfire What Counts as High Training Volume? Why Deficit Size Matters What to Do If You Want Faster Fat Loss Adjusting Total Calories to Match Training Why Carbohydrates Matter Carbs Around Training and Meal Timing Higher and Lower Calorie Days Managing Training Volume and Intensity Recovery and Overall Stress How Body Fat Levels Affect Your Flexibility Matching Fat Loss With Training Output Why You Need to Periodize Your Nutrition Final Takeaways Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform

Four Scenarios Where The Scale Doesn't Tell You What's Going On | Ep 774

In this episode, I explain why the scale doesn't always tell you everything that's happening with your body composition. Four different scenarios show how you can maintain, gain, or slowly lose weight while still making meaningful progress. I also discuss why muscle gain takes longer than fat loss and how that affects what you see on the scale. You'll also learn which other metrics give you a clearer picture of what's actually going on. This episode will help you better understand what your scale weight is actually telling you and why you shouldn't rely on it alone to judge your progress. Let’s talk about: Introduction and Why the Scale Doesn’t Tell You Everything What the Scale Actually Measures Why Muscle Gain Takes Longer Than Fat Loss Why Timeframe Matters BMI, FFMI, and Muscle-Building Potential Your Weight Stays About the Same The Scale Goes Up While You’re Losing Fat Slow Weight Loss Weight Goes Up While Body Fat Stays About the Same Recap of the Four Scenarios What the Scale Can and Can’t Tell You Other Metrics to Track Progress Final Takeaways Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform

Weight stable doesn't automatically = adequately fueled | Ep 773

In this episode, I break down why having a stable body weight doesn’t automatically mean you’re adequately fueling your body. I discuss who is most at risk of underfueling, some of the signs to look out for, and how staying too lean, high training output, and chronic dieting can contribute to the problem. I also cover what you can do to improve energy availability and better support your training, recovery, and overall health. This episode will help you understand why stable weight doesn’t always mean you’re eating enough and how to better support your training, recovery, and overall health. Let’s talk about: Introduction and Why Stable Weight Doesn’t Mean You’re Adequately Fueled Who Is Most at Risk of Underfueling? High Training Output and Low Energy Availability Staying Lean and Maintaining a Low Body Weight Being Afraid of Seeing the Scale Increase Spending Too Long Trying to Recomp Chronic Dieting and Repeated Fat Loss Phases Signs You May Be Underfueling Difficulty Building Muscle and Losing Fat Hormones, Thyroid Function, and Energy Availability Menstrual Cycle and Bone Health Why Scale Weight Fluctuations Matter What to Do If You’re Underfueling Carbohydrates, Training, and Recovery Periodizing Fat Loss Instead of Dieting Year Round Sleep, Stress, and Recovery Improving Micronutrient Intake Final Takeaways Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform

Exploring Peptides for Health, Recovery, and Performance with Dave Marsh | Ep 772

Welcome to the Mind Muscle Connection Podcast! Peptides are having a moment, promising to boost recovery, metabolism, body composition, and performance. In this episode, Dave Marsh and I break down what they actually are, the categories, and how to source them safely, along with what Dave has learned firsthand using them for recovery, body composition, and performance. We also get into MOTS-c, GLP-1s, nutrient partitioning, muscle growth, and where peptides fit into the bigger picture of health and longevity. If you've been curious about peptides, this episode covers what Dave has learned through research and personal experience, and where he thinks the space is headed. Let's talk about: Introduction and Guest Intro Dave's Shift in Mindset and Training Somatic Work and Nervous System Regulation Why High Performers Need More Stillness Boundaries and Managing Stress Stress Resilience and HRV What Are Peptides? The Different Categories of Peptides Peptide Sourcing and Safety Dave's Experience Using Peptides After Dengue MOTS-c and Mitochondrial Health Dave's Half Marathon Experiment Going From 1,200 to 4,500 Calories Retatrutide and Food Noise Why Peptides May Be So Powerful A Client's Chronic Fatigue Turned Out to Be Low Testosterone Peptides and Muscle Growth NAD, 5-Amino-1MQ, and Metabolic Health Biggest Takeaways on Peptides The Future of Peptide Research Final Thoughts and Where to Find Dave Follow Dave Marsh on Instagram: https://www.instagram.com/coachdavemarsh/ Follow Dave's website: https://coachdavemarsh.net/ Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me? https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform

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

Building muscle in a calorie deficit is possible, but your ability to do so depends on several factors. In this episode, I break down how resistance training, the size of your deficit, your current muscle mass, body fat levels, protein intake, and hormone status affect your ability to build muscle while losing body fat. I also cover how to set realistic expectations, when maintaining muscle should become the priority, and why spending time outside of a deficit is important for continued progress. This episode will help you understand when building muscle in a deficit is realistic and how to approach your training and nutrition to support your goals. Let’s talk about: Introduction and Body Recomp Workshop Can You Build Muscle in a Deficit? Resistance Training Is the Primary Driver A Calorie Deficit Reduces Muscle-Building Potential The Size of the Deficit Matters Trading Fat Loss for Muscle Growth Why Current Muscle Mass Matters When More Aggressive Fat Loss Makes Sense Why You Can't Stay in a Deficit Forever Why Body Fat Levels Matter Protein Still Matters Putting the Key Factors Together Individual Differences in Body Fat Levels Protein, Carbohydrates, and Training Performance TRT, HRT, and Building Muscle in a Deficit Final Takeaways Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform

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

Welcome to the Mind Muscle Connection Podcast! How much training volume can you actually recover from and when is it too much? In his 14th appearance on the podcast, Steve Hall breaks down how he manages extremely high training volumes, recovers from hard sessions, and uses the logbook without letting it dictate his training. We also discuss how he adjusts his training to manage fatigue, maintain performance, and keep progressing at an advanced level. We also get into his nutrition and recovery strategies, what he learned from the Natural Bodybuilding Summit in Bali, and how his approach to range of motion and lengthened partials has evolved. If you've wondered how an advanced bodybuilder can sustain high training volumes while continuing to progress, this episode breaks down how Steve and I approach advanced training. Let's talk about: Introduction and Guest Intro Steve's 14th Appearance on the Podcast How Much Volume Can You Actually Recover From? Walking Toward the Cliff Edge of Recoverable Volume Steve's Knee Issues and Managing Joint Stress Why Progressive Overload Can Become a Problem for Advanced Lifters Being More Patient With the Logbook How Steve Fuels Extremely High Training Volumes Sleep and Recovery for High-Volume Training How Steve Autoregulates His Training Why Too Much Volume Can Reduce Training Quality What Steve Learned From Training in Bali Inside the Natural Bodybuilding Summit The Benefits of Training With Other People Has Steve Changed His Views on Range of Motion? Muscle-Specific vs Exercise-Specific Range of Motion Using Lengthened Partials to Take Muscles Closer to Failure Why the Target Muscle Matters More Than the Movement Steve's Plans to Compete Again in 2027 Why Steve Will Use a Coach Again Where to Find Steve and Revive Stronger Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform

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How To Periodize Your Training | Ep 769

Welcome to the Mind Muscle Connection Podcast! Training periodization is about adjusting your training throughout the year based on your goals, nutrition, recovery, and life situation. In this episode, I break down how to structure different phases around lifting, cardio, or a combination of both. I also cover how nutrition affects training, how to approach training during fat loss, and how to use hypertrophy, strength, body part specialization, and cardio-focused blocks throughout the year. The goal is to help you better manage your training load, recovery, and performance so you know when to push and when to pull back. This episode will help you structure your training around your goals and use your recovery capacity where it matters most. Let’s talk about: Introduction and Coaching What Is Training Periodization? Matching Training With Recovery and Nutrition Building/Fueling and Fat Loss Phases Training During a Building Phase Lifting, Cardio, and Combo Focuses Lifting-Focused Training Cardio-Focused Training Combo-Focused Training Hypertrophy, Strength, and Body Part Specialization Training During a Fat Loss Phase Managing Training During a Deficit Carbohydrates, Refeeds, and Training Performance The Role of Cardio During Fat Loss Putting Training Periodization Together Across the Year Final Takeaways Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me?: https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform

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

Welcome to the Mind Muscle Connection Podcast! Cycle syncing sounds like it should work but the research doesn't back it up. In this episode, Alysha D'Souza and I break down what actually happens across the menstrual cycle, from how estrogen and progesterone affect muscle growth to what her own training study found when she tested cycle syncing head to head against a normal training split. We also talk about why tracking your cycle matters even if you're not chasing fertility, what counts as a normal cycle length, and when irregular cycles are worth bringing up with a doctor. If you've wondered whether to time your training around your cycle or just stay consistent, this episode breaks down what the data actually says. Let's talk about: Alysha's Background and Path to Research Finishing Her PhD Director of Research at the Jeff Nippard Muscle Lab Her Favorite Research Studies Her Progesterone Study Do Estrogen and Progesterone Really Drive Muscle Growth? Why It's the Feeling of Hormones Being Off That Matters Most Overview of the Menstrual Cycle Symptoms Linked to Estrogen and Progesterone Does Energy Expenditure Rise in the Luteal Phase? Why Cravings Are So Individual Fuel Utilization Across the Cycle What Counts as a Normal Cycle Length Why You Should Track Your Cycle Even Without Fertility Goals Other Causes of Irregular Cycles Acute vs Chronic Low Energy Availability What to Do If Your Period Stops Managing Symptoms During Training Her Menstrual Cycle Training Study: The Setup The Results: Hypertrophy and Strength Why Consistency Beats Cycle Syncing How to Track Your Cycle Where the Research Is Headed Final Thoughts and Where to Find Alysha Follow Alysha D'Souza on Instagram: https://www.instagram.com/herhealthandperformance/ Follow her on ResearchGate: https://www.researchgate.net/profile/Alysha-Dsouza-2 Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889c Follow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=en How You Can Work With Me? https://jhhealth.net/workwithme/ Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform

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

Welcome to the Mind Muscle Connection Podcast! Training volume is one of the biggest factors to consider when building muscle. In this episode, I break down how to think about weekly sets, how much volume most people need, and what factors determine how much training you can actually recover from. I also cover why the quality of your training matters, how to track volume, how to spread your sets throughout the week, and when it makes sense to adjust your training. This episode will help you understand how to approach training volume and make better adjustments based on your goals and recovery. Let’s talk about: Introduction and Coaching Measuring Training Volume Weekly Sets for Muscle Growth Research on Training Volume Why More Volume Isn’t Always Better Training Intensity and Effort Technique and Execution Adjusting Your Training Volume Recovery and Volume Limits Counting Sets Correctly Exercise Selection and Fatigue Recovery Factors That Matter Training Frequency and Splitting Volume Making Volume Adjustments Final Takeaways on Training Volume Body Recomp Workshop Replay: HERE Follow me on Instagram for more information and education: jeffhoehn_ How You Can Work With Me?: HERE Coaching application: HERE

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

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

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

Welcome to the Mind Muscle Connection Podcast! Fat loss requires a calorie deficit, but there is a point where low energy availability can start creating more stress on the body. In this episode, I break down how to estimate the stress of a fat loss phase using the energy availability equation and what it can tell you about whether you may be under fueling. I also explain the limitations of this equation, why body fat levels and individual differences matter, and the signs to look for when a deficit may be too aggressive. I cover how low energy availability impacts recovery, hormones, training performance, and why spending time outside of a deficit is important for long term progress. If you've wondered whether your fat loss phase is too stressful or when to take a break, this episode will help you know what to look for. Let's talk about: Body Recomp Workshop What Is Energy Availability? How to Calculate Energy Availability Energy Availability Examples Understanding Fat Free Mass How Low Energy Availability Impacts the Body When Problems Start to Show Up Why Women May Be More Sensitive to Low Energy Availability Early Adaptations to Low Energy Availability Long Term Effects of Staying Too Low Why You Need Time Outside of a Deficit Limitations of the Energy Availability Equation Tracking Exercise and Calorie Estimate Errors Why Body Fat Levels Matter Other Factors That Impact Your Response Markers to Look at During Fat Loss Using Blood Work to Assess Low Energy Availability When Low Energy Availability Becomes a Problem How to Increase Energy Availability Diet Breaks, Refeeds, and Building Phases How Carbohydrates Can Help During Fat Loss Final Takeaways on Energy Availability Body Recomp Workshop Replay: HERE Follow me on Instagram for more information and education: jeffhoehn_ How You Can Work With Me?: HERE Coaching application: HERE

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

Welcome to the Mind Muscle Connection Podcast! Getting leaner isn't always about eating fewer calories or pushing harder. If fat loss has stalled, there's usually a bigger reason behind it. In this episode, I break down the three biggest reasons people struggle to get as lean as they want. We cover the physical, mental, and skill based factors that can hold you back, why your body may need a break from dieting, and how improving your habits can set you up for better fat loss long term. If you've been stuck spinning your wheels or wondering why fat loss feels harder than it should, this episode will help you identify what's holding you back and what to do next. Let's talk about: Introduction and Coaching Updates New Office and Baby Update Three Reasons You're Not Getting Leaner Physical Reasons Fat Loss Stalls Dieting Too Long and Metabolic Adaptation Optimizing Your Metabolism Common Fat Loss Mistakes How Stress Slows Fat Loss Why More Muscle Helps You Get Leaner Circadian Rhythm and Fat Loss Does Cardio Fitness Matter? When It's Time for Maintenance Instead of More Dieting The Mental Side of Fat Loss Are You Willing to Make the Trade Offs? When Life Keeps Getting in the Way Learning to Manage Hunger Breaking the All or Nothing Mindset The Skills You Need to Get Leaner Portion Sizes and Tracking Accuracy Why Calories Add Up Faster Than You Think Hunger Is a Skill to Manage Weekend Habits and Meal Structure Improving Your Tracking Skills Looking at the Whole System Why a Building Phase Can Help The Three Biggest Fat Loss Bottlenecks Body Recomp Workshop Replay: HERE Follow me on Instagram for more information and education: jeffhoehn_ How You Can Work With Me?: HERE Coaching application: HERE

Why Women Are More Likely To Body Recomp with Brandon DaCruz | Ep 763

Welcome to the Mind Muscle Connection Podcast! Body recomposition is possible for everyone, but women are generally in a better position to pull it off than men. That doesn't mean it's simple, or that you should stay in a recomp phase forever. In this episode, Brandon Dacruz and I break down the physiological and practical reasons why women recomp so well, from body fat levels to estrogen's role in muscle recovery. I also explain how to find your "fighting weight," how long to stay in a small deficit, and what signs tell you it's time to transition out of a recomp phase. If you've ever wondered why recomp seems to work better for some people than others or how long you should actually stay in a deficit, this episode will help you understand why it works and what to do with that. Let's talk about: 00:00 Introduction and Coaching Updates 02:22 Recap of Part One and What's Coming Today 03:43 Why Body Recomp Research Is Picking Up 07:07 Finding Your Fighting Weight 13:44 What Bodybuilders Get Right (and Wrong) for Lifestyle Clients 15:43 The Dimmer Dial vs. the On/Off Switch 17:28 Training Updates and Auto Regulation 19:04 Supplements for Sleep Deprivation and Cognition 22:39 Brandon's Current Fat Loss Phase and Tracking Systems 25:52 Coaching High Performers and Minimizing Decision Fatigue 26:43 Coach Con Keynote and Coaching Women in Perimenopause 29:28 Client Spotlight: Wes Patterson's IFBB Pro Card 32:42 Stubborn Fat Loss and Spot Reduction 34:38 Why Women May Be Built to Recomp 37:31 Physiological Reason #1: Higher Body Fat Percentage 38:09 Physiological Reason #2: Women Lose Less Muscle in a Deficit 39:33 Physiological Reason #3: Estrogen's Role in Recovery and Partitioning 41:29 Physiological Reason #4: Fuel Substrate Utilization 44:19 Does Starting Muscle Mass Matter? 46:48 The Practical Reasons Women Recomp 49:53 The Perfect Storm: Training, Nutrition, and Mindset 52:23 Micronutrients, Bottlenecks, and Metabolic Upregulation 57:53 Stress Physiology and Energy Availability in Women 1:00:34 Cortisol, Cravings, and the Chocolate Cake Study 1:03:03 Phentermine, Cardio Only Programming, and Old Diet Culture 1:14:17 How Long to Stay in a Small Deficit 1:20:36 Signs It's Time to Transition Out of Recomp 1:26:37 Case Study: Knowing When to Pull the Plug 1:33:04 Why Periodization Beats Staying in One Phase Forever 1:35:58 Wrap Up and What's Coming in Part Three Follow Brandon DaCruz on Instagram: https://www.instagram.com/brandondacruz_/ Body Recomp Workshop Replay: HERE Follow me on Instagram for more information and education: jeffhoehn_ How You Can Work With Me?: HERE Coaching application: HERE