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Welcome to the Mind Muscle Connection Podcast! Most people picture underfueling as someone eating 800 calories a day, but you can maintain your weight and still not be eating enough to support your training, recovery, and health. I see this all the time with clients, so I wanted to break down who is most at risk and what to do about it. In this solo episode, I go through the seven types of people most likely to be underfueling, including those with a high training output, people trying to stay lean year-round, anyone afraid of seeing the scale go up, and people who have spent too long trying to recomp. From there I cover the signs to watch for, like declining performance, slow recovery, dysregulated hunger, and lower than expected maintenance calories, and then what I do with clients to fix it, from small calorie and carb increases to periodizing fat loss phases. I also explain why struggling to lose weight on a low reported intake doesn't automatically mean you're underfueling. If you feel tired, stuck, or like your progress has stalled even though you're doing everything right, this episode is a must-listen. Let's talk about: What Underfueling Actually Looks Like#1 You Have a High Training Output#2 You Try to Stay Very Lean Year-Round#3 You're Afraid of the Scale Going Up#4 You've Been Trying to Recomp for Too Long#5 You Chronically Diet#6 You Eat Low Carb Year-Round#7 You Have GI Issues or Have Cut Out FoodsSigns You May Be UnderfuelingSlow Recovery, Injuries, and Low EnergyDysregulated Hunger and Getting Sick More OftenMenstrual Cycle Changes and Bone HealthLower Than Expected Maintenance CaloriesWhen Fat Loss Gets Harder to SustainHow to Fix It With Calories and CarbsPeriodizing Your Fat Loss PhasesTraining Volume, Sleep, and MicronutrientsWhen You're Not Actually UnderfuelingFinal ThoughtsBody 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

Welcome to the Mind Muscle Connection Podcast! Dr. Eric Helms is back on the podcast, and I wanted to ask him a question I keep seeing pop up lately, which is whether bulking is dead. Eric knows the research better than anyone I’ve talked to, so this one turned into a deep conversation on body recomp that I really enjoyed. We start by catching up on where Eric is at with his pro bodybuilding career, how he's deciding between competing in 2027 or 2028, and how he's gained weight over the past year without tracking calories. From there we get into what body recomp actually is, why you can gain scale weight and still be in a deficit, and why he sees recomp as a constraint problem where you figure out what is really holding back your muscle growth.  We also talk about how your body fat level changes what happens to muscle in a deficit, whether women can recomp more easily than men, and the new Vargas-Molina study on trained lifters, including what the maintenance and deficit groups actually ended up doing. If you've ever been told you have to bulk to build muscle, or that you never need to bulk again, this episode is a must-listen. Let's talk about: IntroductionCatching Up With EricEric's Time in the Air ForceCompeting in 2027 or 2028?What Eric Wants to Improve Before His Next ShowHow Eric Gained Weight Without Tracking CaloriesWhat Is Body Recomp?You Can Gain Weight and Still Be in a DeficitRecomp Is a Constraint ProblemWhy Fat Mass and Lean Mass Have Different Energy ValuesWhy Advanced Lifters Don't Need a Big SurplusWill Recomping Start to Feel Like a Diet?The Natural Ups and Downs of Weight GainZoom Out Far Enough and Everything Is a RecompPowerlifters Moving Up a Weight ClassPhysique Competitors Who Gained Muscle During PrepHow Body Fat Level Changes What Happens in a DeficitWhen "Bulking Is Dead" Holds People BackCan Women Recomp More Easily Than Men?Trained vs. Untrained Isn't a Clear CategorySo Is Bulking and Cutting Dead?The Vargas-Molina Recomp StudyWhat the Maintenance and Deficit Groups Actually DidDoes This Study Challenge Energy Balance?Where to Find EricDr. Eric Helms Links: MASS Research Review: https://www.massresearchreview.com/  3D Muscle Journey: https://www.3dmusclejourney.com/  The Muscle and Strength Pyramids: https://muscleandstrengthpyramids.com/  Instagram: https://www.instagram.com/helms3dmj/  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

Welcome to the Mind Muscle Connection Podcast! Brandon DaCruz is back for part four of our body recomp series, and this time we’re talking training. We start with why training is what drives the muscle side of a recomp, and why working out and training are not the same thing. From there we go through the principles that matter most, which are progressive overload, training close to failure, getting both quality and enough volume, and tracking your workouts so you know what to beat. Then we get into programming, including how many days per week to train, how often to hit each muscle, rep ranges, double progression, and how to split your exercises between compounds and isolations.  Before we get into training, Brandon talks about speaking at the Metabolism School seminar and peaking for a photo shoot during one of the hardest stretches of his life, and I share how training has been going with a newborn at home.  If you’ve been going to the gym for years and your physique hasn’t changed much, this one is for you. Let’s talk about: IntroductionRecap of the Body Recomp SeriesTraining With a Newborn at HomeBrandon Speaking at the Metabolism School SeminarBrandon’s Photo Shoot During a Hard Season of LifeWhat Brandon Does After the ShootWhy Training Is the Biggest Lever for RecompWorking Out vs. TrainingWhy People Train for Years and Don’t RecompProgressive Overload (Principle 1) Train Close to Failure (Principle 2)Proximity to Failure on Compounds vs. IsolationsQuality and Quantity of Volume (Principle 3)Track Your Training (Principle 4)How Many Days a Week to TrainCan You Recomp on Three Days a Week?Training Frequency in Research vs. the Real WorldRep Ranges and Double ProgressionTop Sets and Back-Off SetsHigher Reps and BFR for Cranky JointsCompounds as Your Key Performance IndicatorsIsolation Work and the Mind-Muscle ConnectionExercise Execution and Program RedundanciesFinal ThoughtsBrandon DaCruz Links: Podcast (Chasing Clarity Health and Fitness Podcast): https://podcasts.apple.com/us/podcast/chasing-clarity-health-fitness-podcast/id1619611966 Instagram: https://www.instagram.com/brandondacruz_/ Website: https://www.brandondacruzfit.com/  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

Welcome to the Mind Muscle Connection Podcast! Wanting to be leaner isn’t enough to decide if you should cut, bulk, or maintain. In this episode, I go over the five things I look at with clients before choosing a direction, starting with body composition and muscle growth potential. I break down body fat ranges for men and women, and why someone who has trained for 10 years can still have a lot of room to build muscle. I also cover how recent dieting history and yo-yo dieting affect which direction I go, which biofeedback markers I watch (like energy, libido, digestion, HRV, and blood work), and how your goals and training, lifestyle, and recovery demands factor in. Then I talk about when I’ll use a health restoration phase instead of pushing body comp changes. If you tend to go straight into a diet anytime you want to look leaner, this episode is for you. Let’s talk about: IntroductionUpcoming Cut, Bulk, or Maintain WorkshopThe 5 Factors I Look AtWhy Your Inputs Matter MostFactor 1: Body Composition and Muscle Growth PotentialWhat Muscle Growth Potential Is Why Training Age Can Be MisleadingHigher, Moderate, and Lower Body Fat RangesBody Fat Plus High Muscle Growth PotentialBody Fat Plus Low Muscle Growth PotentialFactor 2: Recent Dieting HistoryYo-Yo Dieting and Weight TrendsFactor 3: BiofeedbackWhat Your Blood Work Can Tell YouWhen a Health Restoration Phase Makes SenseFactor 4: Your GoalsFactor 5: Training, Lifestyle, and Recovery DemandsWhy Maintenance Is a Good Default Final Thoughts Should You Cut, Bulk, or Maintain? Workshop (Oct 29, 1 p.m. CT): https://chipper-producer-6244.kit.com/2699843afd  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

Welcome to the Mind Muscle Connection Podcast! Gaining more weight than you planned during a building phase doesn’t mean you have to jump straight back into a fat loss phase. In part two of my building phase series, I break down what to do if you overshot your build, starting with what I look at with clients before we change anything, including whether the increase is temporary, whether the weight gain is actually a bad thing, and whether you’re trying to stay leaner than your lifestyle and training allow.  I also go over the four options I use with clients when a build does overshoot. These are returning to maintenance, moving more, adding a reverse maintenance day, and knowing when it actually makes sense to go back into a fat loss phase. I get into the situations where I’d hold off on dieting again, and why building more muscle might be what your physique needs most.  If you gained more than you wanted during a build and your first thought was to start cutting again, this episode is for you. Let’s talk about: What Overshooting a Building Phase Looks LikeThe Biggest Mistake: Jumping Back Into Fat Loss Too SoonFour Questions to Ask Before Making ChangesIs This a Temporary Increase?Is All Weight Gain Actually Bad?Are You Getting in Your Own Head?Are You Trying to Stay Too Lean?Client Example: Lifestyle, Training Demands, and RecoveryOption 1: Return to MaintenanceOption 2: Increase Steps, Daily Movement, or CardioOption 3: Add a Reverse Maintenance DayOption 4: Transition Into a Fat Loss or Touch-Up PhaseWhen to Be Cautious About Dieting AgainWhen Your Biggest Weakness Is a Lack of MuscleShould You Cut, Bulk, or Maintain? Workshop (Oct 29, 1 p.m. CT): https://chipper-producer-6244.kit.com/2699843afd 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

Welcome to the Mind Muscle Connection Podcast! If you feel like you have to be in a fat loss phase all year to stay in shape, your building phases are probably the problem. In this episode, I go over how to run a building phase without unnecessary fat gain, starting with the expectations you need going in and how I set up calories and macros with clients. I also cover the habits that keep fat gain in check, like not saving all your calories for the end of the day, fueling around your workouts, spending time at maintenance, and keeping cardio in. Then I go over the signs that your building phase is done. If you’ve tried a building phase before and felt like you just gained a bunch of body fat, this episode is for you.  Let’s talk about: Upcoming Nutrition Periodization WorkshopWhat a Building Phase IsSetting Expectations for a Building Phase05:40 Why Good Building Phases Mean Less Time DietingHow I Set Up Calories in a Building PhaseSetting Your MacrosDon’t Save All Your Calories for Later in the DayPrioritize Your TrainingBe Smarter With Food Around SleepPut More Food Around Your WorkoutsSpend Some Time at MaintenanceShort Catabolic Periods Deeper Into a BuildEat Until Satisfied, Not StuffedKeep Your Base Nutrition in PlaceKeep Doing CardioSome Weight Gain Is FineSigns Your Building Phase Is Done Nutrition Periodization for Body Recomp Workshop (Oct 29, 1 p.m. CT): https://chipper-producer-6244.kit.com/2699843afd 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

Welcome to the Mind Muscle Connection Podcast! Aaron Straker, founder of Straker Nutrition Co. and co-host of the Eat Train Prosper Podcast with Bryan Boorstein, is back on for the third time. Aaron recently earned his IFBB Pro card in men’s physique and just moved back to the States after four years in Bali. In this episode, we talk about how he’s running his offseason build and how he’s working to bring up his upper back after his first bodybuilding season. We also get into his low-volume leg training, what eating 4,300 calories a day looks like, signs it’s time to end a building phase, digestion and fiber when calories are high, how to keep insulin sensitivity in check, and how he uses cardio in a build, in a diet, and on TRT. So if you’re in a building phase, or you’ve got a muscle group that just won’t grow, this episode is for you.  Let’s talk about: 01:32 Moving Back From Bali and Starting From Zero04:13 The Bali Gym and New Equipment07:27 Salt Lake City’s Hidden Bodybuilding Gym Scene09:28 Aaron’s Offseason Build and Training Split10:45 The Men’s Physique Weight Cap and Why He’s Pulling Back on Legs12:42 Three Sets of Quads a Week14:13 Why Aaron Sticks to Structure and a Log Book16:01 Calf Training and Getting Into the Stretch19:58 Bringing Up His Upper Back and Dropping the Ego25:38 You Never Stop Learning27:51 Exercise Selection for Traps and Rhomboids31:31 Eating 4,300 Calories a Day33:36 Scale Weight vs. Training Performance36:50 Signs It’s Time to End a Building Phase39:17 Digestion, Food Quality, and Fiber When Calories Are High45:04 Tracking Insulin Sensitivity With Blood Work47:15 Carb Timing to Stay Insulin Sensitive49:50 Cardio in a Build vs. a Diet54:34 Cardio on TRT and Anabolics57:33 Why Aaron Doesn’t Compete in Classic Physique58:44 NFL Linemen, a 40-Day Fast, and Why Pros Aren’t Your Baseline1:01:54 What’s Next and Where to Find Aaron Aaron Straker’s Links: Straker Nutrition Co. Coaching: https://strakernutritionco.com Follow Aaron on Instagram: https://www.instagram.com/aaron_straker/ Eat Train Prosper Podcast: https://www.buzzsprout.com/1556699  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

Welcome to the Mind Muscle Connection Podcast! Whether you need to eat before a workout depends on the type of training you’re doing. In this episode, I break down how I approach pre-workout nutrition with clients for both body composition and performance, including when training fasted makes sense, when it can hold you back, and what to eat if you do have something beforehand. I also cover how your timing changes based on when you train and why heavy meals high in fat and fiber can hurt your session. I get into how lifting and cardio are different, what to watch out for in a fat loss phase, and why fueling for sports and events works a little differently.  If you’ve always trained fasted, or you feel like you have to slam a big meal before every session, this episode is for you. Let’s talk about: The Two Camps on Fasted TrainingPre-Workout Nutrition for LiftingTraining First Thing in the MorningTraining Later in the DayWhat to Eat and What to Limit Before You TrainWhy Something Small Beforehand Goes a Long WayHow Pre-Workout Timing Affects Your Post-Workout MealPre-Workout Nutrition for CardioHow Body Fat and Stress Load Change ThingsPre-Workout Nutrition in a Fat Loss PhaseFueling for Sports, Events, and PerformanceSummary and Final ThoughtsDoes Protein Before Training Improve Performance?The TLDR on Pre-Workout Nutrition  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

Welcome to the Mind Muscle Connection Podcast! Cody McBroom, founder of Tailored Coaching Method and host of the Choose Hard Podcast, is back on for the second time. In this episode, we talk about building discipline, confidence, and habits that last when motivation runs out. Cody walks through his Self-Formation Framework, the four stages he uses to help clients create real behavior change. We also cover why "just try harder" doesn't work, how the way you talk to yourself affects your follow-through, when tough love helps, and how Cody is training and eating now that he's gone more hybrid. So if you're a coach trying to help clients stick with it, or you're coaching yourself and keep falling off, this episode is for you. Let's talk about: Catching Up With CodyWho Cody Works With and How Client Goals ChangeWhy Coaches Need to Walk the WalkBodybuilding, HYROX, and a Year-Long Back InjuryThe Self-Formation FrameworkCore Values, Standards, and Identity ShiftsSelf-Control, Self-Discipline, Self-Belief, and Self-RespectHow to Figure Out Where a Client IsWhy "Just Try Harder" Doesn't WorkFinding Your Real WhyReviewing Your Game TapeThe Language Audit: Why "Try" Isn't a PlanAccountability and Why It Matters More Than You ThinkTough Love and Setting Expectations EarlyPutting a System to the Psychology of CoachingCody's Hybrid Training and NutritionWhere to Find Cody  Online Coaching Certification Wait List + Free Check-In Masterclass: https://onlinecoachingcertification.com Follow Cody on Instagram: https://www.instagram.com/codymcbroom/ Choose Hard Podcast: https://choosehard.podbean.com  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

Welcome to the Mind Muscle Connection Podcast!  Muscle growth is already a slow process, and a lot of what we do with our nutrition slows it down even more. In this episode, I break down the most common nutrition mistakes I see holding people back from building muscle, including eating too few calories, spending too much of the year dieting, and being inconsistent with your intake.  I also cover how much protein you actually need and how to spread it out, how to set up your nutrition around training, why trying to stay too lean or being afraid of the scale can stall progress, and why carbs matter more than most people think.  If your training is dialed in but you're not seeing the progress you want, this episode is for you.  Let's talk about: Why Training Is the Primary Driver of Muscle GrowthEating Too Few Calories and Dieting Too LongBeing Inconsistent With Your Calorie and Macro IntakeWhy Calorie Distribution Throughout the Day MattersNot Eating Enough ProteinWhy More Protein Isn't Always BetterPoor Protein DistributionHow Many Meals Per Day?Poor Pre- and Post-Workout NutritionTrying to Stay Too Lean Year-RoundBeing Afraid to See the Scale Go UpWhy Scale Weight Gain Isn't Automatically Body FatNot Eating Enough Carbs to Support Your TrainingBody 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

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 OftenWhat Counts as Low, Moderate, and High CarbThe Downsides of Staying Low Carb Year-RoundLow Carb and Low Energy Availability: What the Research ShowsMistake 2: Thinking You Always Need to Be High CarbThe Downsides of Staying High Carb Year-RoundMistake 3: Thinking Lifting 4x a Week Requires Massive CarbsMistake 4: Not Considering What Determines Your Carb NeedsMistake 5: Not Prioritizing Carbs Around WorkoutsMistake 6: Mistaking High-Carb, High-Fat Foods for CarbsMistake 7: Thinking Carbs Are Bad Because Blood Glucose RisesMistake 8: Cutting Carbs When Calories Need AdjustingMistake 9: Keeping Carbs the Same All YearWhy Women Should Periodize CarbsFinal ThoughtsBody 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

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 ScheduleTime-Efficient Training Techniques"Never Miss Two" and Building Momentum Over MotivationBrandon's Current Fat Loss PhaseCan You Change Your Lower Intervention Point Over Time?Deficit Size and Lean Mass ChangesWhy Start a Recomp at MaintenanceFat Loss Focused vs. Building Focused RecompSetting Realistic Recomp ExpectationsUsing a Primer Phase Before a RecompWhy Lab Work Matters Before Pushing a RecompWhy Protein Is the Most Important Nutrition LeverHow Much Protein for Body RecompAdjusting Protein Based on Body Fat LevelsProtein DistributionCarbohydrates for Body RecompCarbohydrate QualityFueling Around Training vs. the Rest of the DayAdjusting Carbs Based on Metabolic HealthUsing Calorie Cycling in a RecompPracticing Maintenance During a Fat Loss PhaseDietary Fat and TestosteroneLow-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/791129889cFollow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=enHow 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! 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: IntroductionWhat Is Progressive Overload?Why the Body Resists Building MuscleThree Things That Matter for Building MuscleWhat 0 to 3 Reps in Reserve Looks LikeHard Training vs Heavy TrainingWhat the Research Says on Adding Reps vs Adding WeightWhy I Prescribe Rep RangesBuilding Reps Before Adding WeightWhat to Do If You Go Above the Rep RangeWhat to Do If You Fall Below the Rep RangeYou Don't Need to Beat Your Numbers Every SessionHow Exercise Order + Context Affect Your NumbersBe Careful With Forcing Progressive OverloadFinal 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

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: IntroductionPhysiological Hunger vs Self-Inflicted HungerLearning to Sit With HungerWhat Drives Physiological Hunger + Energy DeficitsHow GLP1s Affect HungerLower Body Fat Levels and the Role of Leptin and GhrelinHigh Energy Expenditure + Client ExampleAppetite Dysregulation at Higher Body Fat LevelsWhat Is Self-Inflicted Hunger?Not Eating Enough Protein + How Much to Aim ForToo Many Calorie-Dense, Low Satiety FoodsPoor SleepHigh Stress and an Overloaded Stress BucketPoor Meal Timing and Saving Calories for LaterNot Fueling in Line With Your ActivityMeals That Lack Volume or BalanceEating Too Quickly, Stressed Environments, and Social EventsSetting Up a Meal TemplateFinal 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

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 LossRedistributing Calories Without Changing the Weekly Deficit + ExamplesProtein-Sparing Modified Fast DaysThe Trade-Offs of More Aggressive Calorie CyclingUsing Calorie Cycling to Change the DeficitIncreasing the Deficit With Lower-Calorie DaysUsing Maintenance Days to Reduce the DeficitHow I Typically Use Calorie Cycling With ClientsWhen to Increase the DeficitWhen to Decrease the DeficitChoosing the Right Size DeficitHow to Adjust Calorie Cycling Over TimeCalorie Cycling During a Building PhaseUsing Higher-Calorie Days Around TrainingWhere Calorie Cycling Can Go WrongHow to Set Up Higher and Lower DaysPractical Building Phase Calorie Cycling ExamplesAdjusting Calories as a Building Phase ProgressesThe Reverse RefeedWhy Use a Reverse Refeed?Who Should and Shouldn't Use a Reverse RefeedHow a Reverse Refeed Can Be MisusedHow to Set Up a Reverse RefeedLevels of Reverse Refeed + ExamplesBody 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