Welcome to the Mind Muscle Connection Podcast!

In this solo episode, I talk about If You’re Above These Body Fat Ranges You Don’t Need A Surplus To Build Muscle or “Reset” Your Metabolism

I break down why that approach usually backfires, what actually happens to your body when you keep pushing calories up, and how this can impact your health, performance, and body composition over time. I also go through the most common beliefs I hear from clients and explain what’s really going on behind the scenes.

If fat loss has felt confusing or you feel stuck despite trying to “eat more,” this episode will help you understand what to focus on instead and how to move forward with a smarter plan!

Let’s talk about:

• Introduction
• Why You Don’t Need a Surplus at Higher Body Fat
• Hormones and Fat Distribution
• Cut off thresholds
• Common Belief #1: “I Need to Reverse Diet First”
• Common Belief #2: “I Need a Surplus to Rebuild Muscle”
• Common Belief #3: “I Need to Get Calories as High as Possible”
• Common Belief #4: “My Metabolism is Broken”
• Common Belief #5: “I Need to Hit X Calories Before Dieting”
• Why Low Calories Fail
• Health Risks of High Body Fat and Surplus
• When Increasing Calories DOES Make Sense

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

Welcome to the Mind Muscle Connection Podcast!

In today’s episode, I have Lindsay Parker with me, also known as Lifting Lindsay, a coach who helps women over 40 build muscle, strength, and confidence while balancing life as a mom of four, to talk about Body Comp > Scale Weight, Women and Maint Cals, Thyroid Issues, Postpartum and more

We get into training during pregnancy, what postpartum recovery actually looks like, and how to know when to push or pull back. Lindsay also breaks down fat loss vs maintenance, why aggressive bulking is often unnecessary, and how to still perform well in a calorie deficit. We also dive into blood work, thyroid health, and the importance of looking at the full picture instead of just macros.

If you want a more realistic and sustainable approach to training, nutrition, and long term progress, this episode is a must listen.

Let’s talk about:

• Introduction
• Lindsay Parker
• Transition to Two Kids and Parenting Experience
• Backlash Women Get for Training During Pregnancy
• Listening to Your Body + Postpartum Recovery Approach
• Iron Deficiency
• Hashimoto’s and Thyroid Story
• T3 Fix, Energy & Performance Comeback
• Current Training Goals
• Adjusting Training in a Deficit
• Rep Ranges
• Training to Failure
• Deload
• Cutting
• Defining “Lean”
• Women Underestimating Maintenance Calories
• Coaching Philosophy
• Where to find Lindsay

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

Welcome to the Mind Muscle Connection Podcast!

In this solo episode, I deep dive into Strategies To Keep You Leaner, Stronger, and Feeling Good In Your Building Phase

I break down how to approach a building phase so you can actually build muscle without constantly needing to cut again. I go through key strategies around meal timing, training performance, calorie setup, and how to stay lean while pushing progress. I also share what I’m personally doing in my own building phase right now and what’s changed over time.

If you’ve ever felt frustrated with gaining weight too quickly or not seeing the physique changes you expected, this episode is for you!

Let’s talk about:

• Introduction
• Building phases
• Strategy #1: Food Timing Around Sleep
• Strategy #2: Don’t Save All Calories for Later
• Strategy #3: Fuel Around Workouts
• Strategy #4: Maintenance vs Surplus
• Strategy #5: Strategic Catabolic Periods
• Strategy #6: Eat Until Satisfied, Not Stuffed
• Strategy #7: Keep Nutrition Quality High
• Strategy #8: Keep Protein Up
• Strategy #9: Keep Doing Cardio
• Monitoring Health Markers + Blood Work
• Circadian rhythm
• My Personal Building Phase Approach

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

Welcome to the Mind Muscle Connection Podcast!

In today’s episode, Garrett Creary joins me to share his full transformation story, What Losing 160+ pounds taught him about health. This one goes way beyond weight loss and gets into what actually happens after the transformation.

We get into his experience with gastric bypass, the rapid weight loss that followed, and the long-term consequences that came with it, including hormone issues, gut health challenges, and burnout from lifestyle habits. Garrett also shares how identity, environment, and daily habits played a bigger role than any single diet or protocol.

If you want to understand what real, sustainable change looks like and what can go wrong when you skip the deeper work, this episode is a must listen.

Let’s talk about:

• Introduction
• Garrett Creary
• Getting Into Coaching + Functional Health
• Obesity
• Initial Weight Loss Attempt
• Eating Patterns and Extreme Calorie Intake
• Hunger, Food Noise, and Appetite Dysregulation
• Calorie Awareness and Small Changes
• Gastric Bypass
• Sleep, Stress, and Health Decline
• Root Cause vs Band-Aid (TRT)
• Current Training + Lifestyle Shift
• Where to Find Garrett

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

Welcome to the Mind Muscle Connection Podcast!

In this episode, I break down How to Actually Approach Body Recomposition

I go into what body recomposition really means, the different ways it can happen, and how energy balance, training, and nutrition all play a role. I also walk through real scenarios so you can understand what to expect based on your starting point. So if you want to improve your body composition and stop guessing what to do next, this episode will is a must listen!

Let’s talk about:

• Introduction
• 3 Types of Recomp
• Muscle growth potential
• Energy Balance
• Moderate deficit
• Large deficit
• GLP-1
• Maintenance & Surplus
• Summary

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

Welcome to the Mind Muscle Connection Podcast!

In this episode, I catch up with Dr Eric Helms, a natural bodybuilder, coach with Team 3DMJ, and co-director of a sports research institute in New Zealand, to talk about How to Keep Making Progress During Busy Seasons

He discussed his recent competitive season, his new leadership role, and how that has changed the way he trains. We get into auto-regulation at a deeper level, how to train effectively with a busy schedule, and what actually matters when progress starts to slow down. He also shares insights on recovery, volume, and how advanced lifters should think about long-term progress.

If training has started to feel harder to manage with real life or progress feels slower than it used to, this is a must listen.

Let’s talk about:

• Introduction
• Update on Dr Eric Helms
• Realization After Turning Pro
• Co-Director at Sports Research Institute (AUT)
• Impact of Stress + Lifestyle on Recovery
• ADHD, Focus, and Mental Load
• Training Philosophy Shift
• Efficient Training Methods
• Current Volume + Set Breakdown
• Advanced Training Insight
• Why He Trains Smaller Muscle Groups More Now
• “Investment Portfolio” View of Training
• Current Training Volume
• Maximizing Growth Under Constraints
• Dr Eric’s Future Plan

Follow me on Instagram for more information and education: @jeffhoehn_

Body Recomp Checklist 2.0 HERE
How You Can Work With Me?: HERE
Coaching application: HERE

Welcome to the Mind Muscle Connection Podcast!

In this episode, I’m breaking down How Long Should A Training Cycle Be For Muscle Growth

I go into how long a training cycle should last, why constantly changing exercises can hold you back, and how to balance consistency with keeping things fresh. I also cover deloads, when they make sense, and how to adjust your program without losing progress.

If you’ve ever felt stuck in your training or unsure when to switch things up, this episode will give you a clearer way to approach it.

Let’s talk about:

• Introduction
• Why Training Cycles Matter
• Problems With Changing Exercises Too Often
• Why Progressive Overload Needs Structure
• Psychological refresh
• Balancing Science vs Motivation
• Optimal length of a training cycle
• Shorter phases
• Deload vs No Deload
• Signs It’s Time to Change Your Program
• How Long to Keep Exercises
• Takeaways

Follow me on Instagram for more information and education: @jeffhoehn_

Body Recomp Checklist 2.0 HERE
How You Can Work With Me?: HERE
Coaching application: HERE

Welcome to the Mind Muscle Connection Podcast!

In this episode, I’m joined by Laura Savino, founder of EPN Nutrition and The Practical Athlete, who brings a ton of real-world experience in both performance and body composition to talk about Managing Fat Loss During Performance Training, SIBO and more

We get into what it actually looks like to balance fat loss while training for something demanding, and why that combination is harder than most people expect. Laura shares her current prep for a multi-day hike, how she’s fueling through a deficit, and what changed once gut issues like SIBO came into play. We also talk through digestion, carb strategies, and the trade-offs that come with pushing performance and body composition at the same time.

If you’re trying to juggle fat loss with high levels of activity or performance goals, this is a must listen. It will help you understand what to prioritize, what to adjust, and where most people go wrong so you can make better decisions moving forward.

Let’s talk about:

• Introduction to Lauren Savino
• Training for a multi-day hike
• Training your gut to handle carbs
• Why fat loss + performance is tricky
• Common digestion issues
• Laura’s SIBO + gut issues
• Why scale weight is unreliable during high activity
• Giving gut a break
• Hunger management strategies in a deficit
• Lauren’s Training structure
• SIBO
• How to structure a performance deficit
• Where to find Laura

Follow me on Instagram for more information and education: @jeffhoehn_

Body Recomp Checklist 2.0 HERE
How You Can Work With Me?: HERE
Coaching application: HERE

Welcome to the Mind Muscle Connection Podcast!

In this solo episode, I break down the Fat Loss Plateau? Here Is The Decision I Use With Clients. If your weight has stalled and you are tempted to immediately cut calories, there are a few things I look at first before making that move.

I walk through the exact decision tree I use with coaching clients when fat loss slows down. We cover how to confirm if it is a real plateau, the biggest adherence mistakes that stall progress, and the adjustments I prioritize before dropping calories. I also explain when increasing steps, holding calories steady, or even taking a break from fat loss can be the better move.

If your progress has stalled or you want a smarter way to troubleshoot fat loss instead of guessing, this episode will give you a clear framework to follow.

Let’s talk about:

• Introduction
• Fat loss plateau
• Determine if it is actually a plateau
• Weighing & calorie deficit
• Stress & recovery
• Menstrual cycle
• Measurement
• Check adherence
• Choosing an adjustments
• Keeping calories as high as possible during fat loss
• Pros and cons of dropping calories
• Timeline for diet breaks or maintenance phases

Follow me on Instagram for more information and education: @jeffhoehn_

Body Recomp Checklist 2.0 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 Brandon Cruz, a seasoned coach, fitness enthusiast, and host of the Chasing Clarity podcast, with over 20 years of experience in training, nutrition, and metabolic health to discuss about The Benefits of Eating At Maintenance

We talk through why maintenance is often misunderstood and why spending time there can be one of the most powerful tools for improving body composition including the difference between maintenance calories and maintenance phases, the metabolic and physiological benefits of eating at maintenance, and how this phase can support long-term progress as well as for women.

If you want a clearer understanding of how to use maintenance calories to improve performance, recovery, and long-term physique results, this episode is a must listen.

Let’s talk about:

• Introduction
• Update on Jeff’s training
• Volume cycling
• Importance of experimentation in training
• Conditioning
• Total testosterone levels
• How SHBG affects testosterone availability
• Thyroid markers
• Supplements
• Brandon’s training
• Eating at maintenance
• Hormonal and thyroid benefits
• Performance and recovery
• Use of maintenance during fat loss phases
• Maintenance for women and hormonal health
• Levine study
• Female physiology and body fat regulation
• Where to find Jeff and Brandon

Follow me on Instagram for more information and education: @jeffhoehn_

Body Recomp Checklist 2.0 HERE
How You Can Work With Me?: HERE
Coaching application: HERE