Welcome to the Mind Muscle Connection Podcast!

In today's episode, I am joined by Derrick Van Emery, a natural pro bodybuilder, coach, and science-based educator. He brings a wealth of firsthand experience and deep knowledge when it comes to building muscle.

We dig into The Science of Muscle Growth: Mechanical Tension, Hormones, and The Pump. Derrick and I break down the myths around “the pump,” soreness, and low vs high rep training, including how to think about long-term progress and realistic expectations.

If you’ve been second-guessing your training or chasing short-term fixes, this conversation will help you cut through the noise and focus on what actually works. Don’t miss out!

Let’s talk about:

• Introduction to Derrick Van Emery
• Derrick Van Emery
• Training
• Sleep, Training Setup & Equipment Access
• Hypertrophy
• Female Muscle Physiology
• Mechanical Tension and the Pump
• Hormones
• Takeaways from Derrick

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

Welcome to the Mind Muscle Connection Podcast!

In this episode, I break down How to Improve Your Metabolic Flexibility.

You’ll hear how metabolic flexibility affects energy, cravings, hunger, and performance especially if you’ve been stuck in a fat loss or muscle-building plateau. Plus, I explain the two “avatars” of metabolic inflexibility (low-carb overtrainers vs. high-carb under-movers), how to know where you fall, and the right strategies to start feeling better and seeing results again.

If you’ve been doing all the “right things” but still feel off, this episode is a must-listen.

Let’s talk about:

• Introduction
• Metabolic Flexibility
• Two Avatars
• Consequences of Poor Metabolic Flexibility
• How to Improve Metabolic Flexibility

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

Welcome to the Mind Muscle Connection Podcast!

In this solo episode, I am answering a few questions about Sleep Biofeedback Markers, Low VS High Reps, Progressive Overload, Can Maint Cals Change

I talk about the key factors that impact sleep, recovery, and fat loss, everything from circadian rhythm habits and caffeine timing to sleep quality and total daily energy expenditure. I also touch on common mistakes I see around maintenance calories and why your body might be adapting in ways you don’t realize.

If you’re training hard, tracking macros, and still not getting the results you want, this episode is a must-listen!

Let’s talk about:

• Introduction
• Sleep
• Sleep biofeedback
• Pendulum squats
• Low VS High Reps
• Maintenance calories

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

Welcome to the Mind Muscle Connection Podcast!

Peter Fitschen is back on the podcast for round four, and this one dives deep into Bodybuilding vs. Gen Pop Fat Loss Sustainability Thresholds, Reverse Dieting and More. We cover everything from smart prep timelines to post-diet recovery to why sustainability looks very different for competitors vs. lifestyle clients.

We break down where most people go wrong in fat loss phases, how aggressive you can really be, plus Peter shares what he’s doing differently now as a coach with over 100 pro cards under his belt and what that means for his own training and prep plans moving forward.

This is a very interesting and insightful episode, so don’t miss out!

Let’s talk about:

• Introduction to Peter Fitschen
• Update on Peter
• Fat loss
• Biofeedback, Adherence, and Gen Pop Coaching
• Diet quality & Meal timing in prep
• When to stop a fat loss phase
• Post-Show recovery & body fat set point
• Different post-diet approaches for Gen Pop
• Peter’s training & nutrition

Peter Fitschen's Instagram:
https://www.instagram.com/fitbodyphysique/?hl=en

Peter Fitschen's Website:
https://fitbodyphysique.com/

Follow me on Instagram for more information and education:  jeffhoehn_

FREE 30 Min Strategy Call: HERE

Body Recomp Masterclass: HERE

Nutrition Periodization Masterclass: HERE

How You Can Work With Me?: HERE

Coaching application: HERE

Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

Welcome to the Mind Muscle Connection Podcast!

In this solo episode, I’m breaking down my Unpopular Opinion: More Muscle Isn’t Always Better

I’m walking through the downsides of always being in a surplus, training 5–6 days a week, and neglecting things like conditioning, movement, and stress management. I touch on long-term health, muscle quality, recovery limitations as we age, and why your lifestyle habits need to match your goals.

This episode is especially relevant if you’re over 30 and trying to juggle family, work, and fitness so don’t miss out on this episode!

Let’s talk about:

• Introduction
• Unpopular Opinion: More Muscle Isn’t Always Better
• Beginner Gains vs. Long-Term Intentional Muscle Building
• Muscle quality in women
• Lifting and conditioning
• What a balanced real-life program looks like
• What to Focus On After 30
• Recovery, capacity & time
• What’s missing in your routine

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

Welcome to the Mind Muscle Connection Podcast!

In this solo episode, I’m sharing a New Research: What Actually Builds Muscle and What Doesn’t

I walk through what actually drives hypertrophy, why effort and technique beat fancy strategies every time, and why things like the pump, soreness, or even hormonal spikes aren’t as important as we once thought. I also get into what recovery really means, why consistency matters more than perfection, and the rep ranges I’ve come to believe work best for long-term muscle gain especially if you’re training hard but not seeing results.

If you’ve been second-guessing your program or feel like you’re doing “all the right things” but not progressing, this episode will help clarify what matters most (and what probably doesn’t).

Let’s talk about:

• Introduction
• Mechanical tension
• Hormonal Spikes, Pump, and Soreness
• Sarcoplasmic vs. Myofibrillar Hypertrophy
• Progressive overload
• Recovery
• Staying consistent long-term

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

Welcome to the Mind Muscle Connection Podcast!

In this episode, I sit down with Mikki Williden, PhD in nutrition, registered nutritionist, endurance athlete, and host of the Mikkipedia podcast.

We get into everything from collagen and bone health to macro tracking, carb periodization, alcohol, and metabolic flexibility. Mikki shares how her approach has evolved over the years, what she prioritizes with clients, and why food quality still matters even if you’re hitting your macros.

If you want to simplify your nutrition, feel better, and make your training count, this episode is full of practical takeaways.

Let’s talk about:

• Introduction to Mikki Williden
• Eating Meat
• Mikki’s Training and Nutrition
• Recovery
• Collagen
• Supplements and Key Nutrients You Need
• Low Carb
• Metabolic Flexibility
• Carb Tip
• Where to find Mikki

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

Welcome to the Mind Muscle Connection Podcast!

In this solo episode, I’m diving into 7 Recovery Killers That Make Body Comp Change Harder For Those Over 30

I’ll break down what recovery really means, why it matters more as you age, and how things like poor diet quality, high training volume, and bad sleep habits compound over time. I also cover how to recognize when you’re under-recovered and share real markers and strategies to get back on track.

If you’ve been pushing hard in the gym but feel like you’re constantly spinning your wheels, this is an episode you don’t want to miss.

Let’s talk about:

• Introduction
• What Recovery Means After 30
• #1 Training Volume & Productive Training
• #2 Poor Diet Quality
• #3 Poor Circadian Rhythm Health
• #4 Alcohol
• #5 High Stress Load
• #6 Lack of Movement
• #7 Poor Hydration
• How to Know Recovery is Low

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

Welcome to the Mind Muscle Connection Podcast!

In today’s solo episode, we dive into the High Energy Flex Lifestyle — a sustainable approach to staying lean, feeling better, and maintaining a healthier metabolism year-round.

You’ll learn how High Energy Flex works, why it's more effective than typical dieting strategies, and how to implement it based on your goals.

Let’s talk about:

• Introduction
• What the High Energy Flex Lifestyle Actually Means
• How Energy Balance Adapts (and why that matters)
• Mistakes: Low Calories + Low Movement vs. Low Calories + High Movement
• The Real Limits: Time, Recovery & Metabolic Ceiling
• Key Benefits of High Energy Flex (Appetite, Metabolic Health, Body Comp)
• What High Energy Flex Looks Like in Real Life
• Matching Your Food Intake to Your Output
• Recovery, Stress Management & Smarter Training
• 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

Welcome to the Mind Muscle Connection Podcast!

In today’s episode, I sit down with Jordan Lips and Bryan Boorstein to talk about Chest Training, Volume, TRT, Sleep, Our Training Routines

We get into chest training strategies and the evolution of our programming over time, plus how our own routines are shifting with age and experience. Brian shares his thoughts on low-dose TRT and tracking bloodwork, and we talk about how to stay adaptable with volume, sleep, and recovery as life changes.

If you’ve been training for a while and find yourself constantly reassessing what works best as you evolve, this episode is a must listen!

Let’s talk about:

• Introduction
• Update on Jordan Lips training
• TRT & Update on Bryan Boorstein training
• Recovery, sleep and melatonin
• Increasing volume
• Chest training

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

Body Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a