Welcome to the Mind Muscle Connection Podcast!

In today’s episode, I’m sharing my guest appearance on The Allison Pavone Show, where we had a great conversation about Reverse Dieting, Muscle, and Metabolism After 30

We dive into metabolic adaptation, how to find your true maintenance calories, when reverse dieting is necessary, and why sustainable results come from lifting with intention, recovering well, and making nutrition work for your real life and so much more.

So whether you’re spinning your wheels in a fat loss phase or wondering how to shift gears and start building again, this episode is packed with practical insight and long-term perspective.

Let’s talk about:

• Introduction
• The Allison Pavone Show
• Jeff Hoehn’s background, who he works with + coaching philosophy
• Calorie deficits and metabolic adaptation
• Reverse dieting strategy
• Lifting frequency & splits for women
• Heavy vs. Light Weights
• Sleep and recovery
• Does muscle weigh more than fat?
• Fad diets
• How to add calories without getting too full
• Where to find Jeff

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 take a deep dive into Review of New Dietary Guidelines + My Foundational Nutrition Habits.

I talk about the emphasis on real food, protein, sugar, dairy, saturated fat, and processed foods along with what the guidelines don’t mention, like lifestyle habits, exercise, stress, and behavioral skills that are essential to long-term success. I also share my personal foundational nutrition habits that go beyond what’s written in official documents.

If you’ve ever felt confused or overwhelmed by nutrition rules, this episode is a must-listen!

Let’s talk about:

• Introduction
• Dietary guidelines
• Protein prioritization
• Dairy
• Gut health
• Vegetables and fruits intake
• Healthy fats & saturated fats
• Fiber
• Avoid highly processed food
• Natural vs processed foods
• Foundational nutrition habits

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 talk about “Ignoring These Signs? You Could Be Making Fat Loss/Muscle Gain Tougher” This one’s especially important if you’re in your 30s or beyond and feel like you’re doing everything right but still not seeing the results you want.

I walk through the most common symptoms I see with client slow energy, brain fog, poor recovery, irregular hunger and cravings, low libido, menstrual cycle changes, and more and explain what they’re really signaling. Most of the time, it’s not just one issue. It’s usually a mix of training stress, lifestyle habits, and poor nutrition working against you. I also share what to track and how to use these biofeedback cues to stop spinning your wheels and start progressing again.

If you’ve been training consistently, tracking your food, but progress still feels like a grind, this episode will give you the clarity you’ve been missing!

Let’s talk about:

00:47 Introduction

01:30 Ignoring body signals

04:09 Root causes of poor recovery or stalled progress

07:06 Common symptoms

23:13 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

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

Welcome to the Mind Muscle Connection Podcast!

This episode with Dr. Eric Helms was one of the most downloaded of 2025 so I wanted to bring it back as a rebroadcast. Dr Eric shares what his contest prep looked like at the time, how he handled stress and biofeedback, and what changed for him as he got older as a natural bodybuilder.

We talked through everything from digestive issues during a diet phase, to offseason strategies, to how much muscle you can realistically build in a surplus without blowing past your productive range. Eric also explains how stress, food focus, and energy availability impact progress more than most people realize.

If you’ve ever struggled to manage hunger, wondered how to reverse diet without spiraling, or just want a grounded take on sustainable fat loss and muscle building, this episode is worth a revisit.

Let’s talk about:

• Introduction about rebroadcast
• Episode with Dr Eric Helms
• Contest Prep & Offseason
• Muscle maturity
• Stress
• Weight fluctuations
• Offseason structure + proper surplus strategy
• Sex differences in energy availability
• Behavioral control vs body comp expectations
• Fat loss phase
• Where to find Dr Eric

Dr. Eric Helms’ Instagram: https://www.instagram.com/helms3dmj/?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

Welcome to the Mind Muscle Connection Podcast!

In this solo episode, I’m diving into Gut Health 101 for Body Comp

You’ll learn how gut issues can silently affect things like appetite, cravings, fatigue, recovery, and nutrient absorption. I’ll walk you through signs your gut might be off, what good gut health looks like, and the practical lifestyle shifts you can start making today before going down the rabbit hole of testing and supplements.

This is based not only on what I see in clients, but what I’ve worked through personally as well. Don’t miss out on this episode!

Let’s talk about:

• Introduction
• Why gut health matters
• Gut & mental health connection
• Common gut issues
• What impacts gut health
• Symptoms
• Moderate gut health
• Poor gut health
• Stress
• What you can do to improve gut health
• Supplements
• Reverse dieting

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 share my 2025 Fitness Lessons/Learnings

I talk about navigating sleep deprivation as a new dad, hitting burnout even with “perfect” habits, and how stress subtly changes everything from motivation to results. I also get into the habits I’m doubling down on moving forward, and why chasing resilience (not perfection) feels more important than ever.

If you’re in a season of transition, or just looking to make smarter choices that align with your current capacity, this episode might give you a few insights to take with you too.

Let’s talk about:

• Introduction
• 2025 Fitness Lessons/Learnings
• Importance of recovery and sleep
• Impact of mental load on recovery
• Personal habits to improve
• Burnout and business messaging
• Circadian rhythm
• Fat loss is subconscious
• Resilience > perfection
• Breathwork
• Stress
• Surplus
• Most important marker

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’m sharing a recent conversation from when I was a guest on the Fit Father Project Podcast to talk about How My Fitness Has Changed Since Becoming a Father

I sat down with Luke for a real conversation on what life’s been like since becoming a dad and how that’s impacted my training, my routine, and my mindset. This episode is part personal reflection, part practical strategies, and all about navigating this season with intention. We talk about how being a dad shifts your priorities, how to stay consistent with training even when sleep is trash, and how to work around imperfect workout times without losing progress.

If you’re a father trying to balance fitness with family and work, I think you’ll really relate to this one.

Let’s talk about:

• Fit Father Code Podcast
• Introduction to Jeff Hoehn
• Science-Based vs. Bro-Science in Training
• Impact of fatherhood
• Jeff’s training
• Sleep deprivation and recovery
• Not having a perfect workout time
• Being okay with less than max results
• Jeff’s priority list
• Where to find Jeff

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 dive into the Fat Loss Misconceptions To Leave Behind in 2026

From willpower misconceptions to calorie slashing gone wrong, I break down why some of the most common advice you hear about fat loss might actually be the thing holding you back. We’ll cover GLP-1s, diet quality, recovery tradeoffs, meal timing, and more, plus what to do instead if you want results that actually last.

If you’ve been spinning your wheels or feeling stuck in your fat loss phase, this episode will give you a more realistic, sustainable lens to work from!

Let’s talk about:

• Introduction
• Fat loss misconceptions
• #1 Lack of willpower
• #2 Not eating enough
• #3 As long as calories are in check, you’re fine
• #4 Tracking automatically means fat loss
• #5 Meal timing

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 dive deep into the 7 Common Cardio Mistakes Lifters Make In a Body Recomp

I’ll walk you through the biggest mistakes I see when it comes to cardio and body recomposition from relying only on steps to turning your lifts into cardio. You’ll learn how to program smarter, why progressive overload still matters, and how cardio can actually improve your recovery and training performance.

If you’ve been avoiding cardio or just doing it mindlessly, this episode will reframe everything so make sure to tune in!

Let’s talk about:

• Introduction
• Importance of Cardio for Lifters
• #1 Only Doing Steps
• #2 Using Cardio to Burn Calories
• #3 No Progressive Overload
• #4 No Anchor Sessions
• #5 Not Tracking Cardio Progress
• #6 Turning Lifting Into Cardio
• #7 Only Doing Cardio in Fat Loss Phases
• Progressive 6 Method by Dr. Mike T. Nelson

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 am joined by Derrick Van Every, 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 Every
• Derrick Van Every
• 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