Welcome to the Mind Muscle Connection Podcast!

In this solo episode, I dive into Finding the Body Fat Range Where You Feel and Perform Your Best

I walk through healthy body fat ranges for men and women, the real tradeoffs of getting very lean, and why staying shredded year-round can quietly hurt your recovery, hormones, and performance. We talk about how lifestyle, genetics, and training history all play a role in where you feel best. I also explain why building muscle and periodizing your nutrition is almost always the smarter long-term move.

If you’ve ever wondered why you still aren’t happy after losing weight or you’re debating pushing leaner… this episode will help you make a smarter decision.

Let’s talk about:

• Introduction
• The Problem With Chasing the Lowest Scale Weight
• Body Fat Percentages
• Get Into a Healthy Body Fat Range
• Fertility & Body Fat Extremes
• Getting Leaner Comes With Tradeoffs
• Hormonal & Metabolic Consequences of Being Too Lean
• Your Ideal Body Fat Is Personal
• Building Muscle Improves Your Look at Almost Any Body Fat
• Fat Loss Needs to Be Done in Phases
• The Real Long-Term Goal
• What If You Lost Weight and Still Aren’t Happy
• Psychology & Body Dysmorphia

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 my thoughts on How Many Sets For Muscle Growth + What Impacts This

I talk about how to define volume, why quality matters more than just piling on sets, and what the research says about high vs. low volume. I also explain why recovery, time, and training skill often matter more than chasing an arbitrary number of sets. If you’re over 30 with a busy life, this conversation will help you stop overthinking and start focusing on what actually moves the needle.

Let’s talk about:

• Introduction
• Volume
• Fractional Sets
• Quality over quantity
• Why People Think They Need More Volume
• High vs Low Volume Debate
• Pump ≠ Muscle Growth
• Rushing Muscle Growth
• Recovery and Time
• Maximizing Muscle Growth vs Real Life
• What Impacts How Much Volume You Can Do

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 today’s episode, I have Dr Mike T Nelson with me to talk about Progressive Overload for Cardio, High VS Low Carbs, Human Dynamic Range and more. Dr Mike has years of experience in the fitness industry, is known for his work in HRV and physiologic flexibility, holds certifications in metabolic flexibility and cardio for meatheads, and hosts the Flex Diet Podcast where he interviews top experts in performance physiology.

We break down how to apply progressive overload to cardio the same way you would to weight training, why VO2 max impacts hypertrophy more than most people realize, and what the new carbohydrate research actually means. We also talk about metabolic flexibility, fasting strategies, and how stress and recovery determine how well you use carbs. Dr. Mike explains his concept of “human dynamic range” and why the ability to shift gears quickly matters for both performance and health.

If you want to build muscle, improve conditioning, and understand how carbs, fasting, and recovery actually fit together, this one’s for you!

Let’s talk about:

• Introduction to Dr Mike T Nelson
• Cardio
• Metrics tracking
• Muscle vs Cardio
• High VS Low Carbs
• Lifestyle and Metabolic health
• Fasting
• Human dynamic range
• Where to find Dr Mike

Dr. Mike’s Newslettter: https://miketnelson.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 episode, I break down When Carbs Help With Recovery and When They Don’t

I walk through how overall stress load impacts recovery first, then explain when adding carbs can genuinely lower stress on the body, like during prolonged dieting, low energy availability, or high training demands. I also cover the other side of it, including metabolic health, insulin resistance, lifestyle stress, and poor sleep, and how simply adding more carbs in those cases may create more problems.

This is a very informative episode, so be sure to tune in!

Let’s talk about:

• Introduction
• Carbs and recovery
• Stress load on the body
• Calories still matter
• Why carbs are the most variable macronutrient
• How carbs lower stress hormones
• Carbs before bed in lean dieters
• High training volume / under-fueled for demand
• Transition into when carbs don’t help
• Metabolic syndrome markers
• Final 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

Welcome to the Mind Muscle Connection Podcast!

In this episode, I’m diving into 45% of Active Women May Be Underfueled. Here’s the Real Fix

I talk through the real reasons so many active women feel run-down, struggle with performance, or can’t seem to recover even when calories look okay on paper. We cover how stress, micronutrient gaps, lifestyle load, and poor recovery habits can all play a role. And I share how I coach women through this without defaulting to “just eat more.”

This is a very insightful episode, so be sure to tune in!

Let’s talk about:

• Introduction
• Study on 109 women
• Being active increases underfueling risk
• Low Energy Availability (LEA)
• Signs you may be underfueled or under too much stress
• Symptoms to look for
• What to do about it
• Common micronutrient gaps in women
• 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 this episode, I’m joined once again by Brian Boorstein for a deep dive into Bro Splits, TRT, Tracking Blood Glucose and More

We talk about Brian’s return to a bro split and why it’s working for him right now, including how he’s programming around recovery, cardio, and training intensity. He also shares updates on his experience with TRT specifically how it’s impacted his HRV, glucose tracking, and sleep quality. We wrap up with some great insights on fasting, metabolic flexibility, and how to adapt your habits as you get older.

If you’re navigating midlife training, performance plateaus, or just want to hear what it looks like to evolve your strategy without losing progress, this one’s a must-listen.

Let’s talk about:

• Introduction
• Caffeine habits and individual tolerance
• Late-night training, circadian rhythm, and recovery
• Why Brian is doing a bro split + structure & volume
• RIR & failure training strategy
• Cardio
• TRT sleep effects
• Meal timing, metabolic health, and intermittent fasting

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 walking you through Circadian Rhythms 101 for Body Comp, Health and Performance.

We’ll cover the basics of how your circadian system works, why things like morning sunlight and consistent sleep-wake times matter, and what actually happens to recovery, performance, and even appetite regulation when this system is out of sync. I also go over the biggest mistakes I see with clients and how to correct them without trying to be perfect.

If you’ve been training hard, tracking macros, and still feel off, this episode is for you!

Let’s talk about:

• Introduction
• Circadian Rhythms
• Insulin Sensitivity
• Modern Lifestyle Disruptors
• Recovery, Muscle Building & Immune Function
• 3 Types of Circadian Dysregulation
• Circadian Rhythm Mistakes
• What If You’re a Night Owl?
• Why Circadian Rhythm Is Your Baseline

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 Artificially Low Maintenance Cals + How To Increase Your Maintenance Cals

I cover what actually can happen when you’re at maintenance (spoiler: it’s more than just maintaining your weight), and what likely won’t happen no matter how dialed in you think your calories are. I also walk through the top factors that impact your total daily energy expenditure (TDEE), why some people unintentionally under-eat, and what to do if your maintenance calories feel way lower than expected.

If you’ve been feeling stuck in your fat loss or muscle-building progress and aren’t sure if you’re really eating enough or too much this episode is a must-listen.

Let’s talk about:

• Introduction
• Maintenance calories
• Total Daily Energy Expenditure (TDEE)
• Artificially Low Maintenance Calories
• Symptoms of Low Maintenance Calories
• Risks of Staying at Low Maintenance
• How to Raise Maintenance Calories
• The Paradox of Eating More
• Limits of Increasing Maintenance
• How to Actually Find Your Maintenance

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 titled “Circadian Rhythms Explained: Light, Food Timing, and Metabolism,” I’m joined by Dr. Alan Flanagan, a postdoctoral research fellow and the founder of Alinea Nutrition. Dr. Alan’s work centers on circadian rhythms and chrono-nutrition, and he’s also a frequent contributor to the Sigma Nutrition podcast.

We cover a wide range of practical topics like meal timing, how light exposure affects sleep and metabolism, what recent research says about energy balance, and why your internal clock might be throwing off your fat loss efforts. Alan also breaks down what bright light therapy actually does, how to navigate jet lag smarter, and what changes as we age.

If you’ve ever wondered how your body’s rhythms tie into hunger, cravings, and performance… you won’t want to miss this conversation

Let’s talk about:

• Introduction
• Circadian rhythm study
• Melatonin, Energy Deficit & Meal Timing Study
• Jet Lag and practical hacks
• Circadian Rhythm 101
• Light exposure
• Total Daily Energy Expenditure & Meal Timing
• Appetite Regulation, Hunger & Circadian Disruption
• Chronotype & Aging
• Best practices
• Final takeaways
• Where to find Dr Alan

Alan Flanagan's Instagram: thenutritionaladvocate

Alan Flanagan's Website: https://alineanutrition.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 Intermittent Fasting 101 For Body Comp

We’ll go over the real reasons fasting can work for some people, and when it’s more likely to backfire especially for those with high stress, heavy training loads, or a history of chronic dieting. I’ll also share why I encourage most clients to aim for a consistent 10–12 hour fasting window, how to avoid common mistakes with performance timing, and why longer fasts aren’t automatically better.

If you’ve ever wondered whether fasting is right for your goals or you’ve tried it and didn’t feel great, this episode is for you!

Let’s talk about:

• Intermittent Fasting
• Fasting for Fat Loss
• Health Benefits of Not Eating Constantly
• Metabolic Flexibility
• Who Should Not Do Extended Fasting
• Early vs. Late Time‑Restricted Eating
• Longer Fasts
• 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