In this solo episode, we’re talking All about maintenance calories (Misconceptions, Benefits, When We use them, How to find them)!I’ll break down everything from the idea that maintenance calories means you’re not making progress, building muscles, to understanding what this really means and more.So whether you’ve been in a calorie deficit for too long or are coming off a surplus, understanding how maintenance works can help you optimize your body’s health and performance! Don’t miss out on this episode!Let’s talk about:IntroductionMisconception about maintenance caloriesMisconception: Maintenance Equals No ProgressBuilding muscleEnergy balanceImproved performanceFlexibilityNutrient adequacyLower stress levelsGut healthSleep qualityWhen we use maintenance caloriesHow to find your maintenance caloriesFollow me on Instagram for more information and education:  @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

EP 480 Audio Show Notes Welcome to the Mind Muscle Connection Podcast!In this episode, we welcome back Dr. Stephan Guyenet, author of "The Hungry Brain," to discuss the updates he would make on his book.Dr. Stephan shares insights on how your understanding of exercise's role in weight loss has evolved, challenging traditional views on energy balance and genetic factors influencing your body body weight. Also, recent researches that have supported and slightly altered some of the ideas presented in his book and more.If you’re struggling with weight issues or simply curious about Dr Stephan’s book, be sure to tune in!Let’s talk about:Introduction about Dr. Stephan GuyenetUpdates on Dr. StephanGenetics and Energy BalanceResting metabolic rateRecommendationsEnergy expenditureWhy physically inactive people's appetite is dysregulatedDiet & exerciseUpdates he would make to his bookWhere to find Dr. StephanDr. Stephan’s Twitter: @sguyenetFollow me on Instagram for more information and education:  @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection podcast!Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self!Topics:What have been some of your biggest nutrition hurdles? How did you overcome them?  Is it beneficial to stay closer to maintenance when bulking if you are scared to put on body fat?What is considered higher body fat levels?Follow me on Instagram for more information and education:  @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I get real about my own experiences with Fitness in my 20s versus my 30s.I'll share the mistakes I made when I was younger, like obsessing over getting big and neglecting important things like cardio and overall health. Then I'll dive into how my approach has evolved, focusing on long-term health and sustainable habits.Whether you're in your 20s and want to avoid common pitfalls, or you're in your 30s and feeling lost about how to adapt your fitness routine, this episode is for you.Let’s talk about:IntroductionFitness in my 30s VS my 20sForcing a lookGaining weightDidn’t care about CardioNo structured trainingNot being active out of the gymFitness in 30sConclusionFollow me on Instagram for more information and education:  @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In this episode, we dive deep into obesity, GLP-1, and more with Dr. Karl Nadolsky, a clinical endocrinologist and obesity specialist. We discuss the challenges many of you face when it comes to weight loss journeys - how factors like genetics, environment, and biology play a significant role beyond just diet and exercise. Also, we cover the latest in weight loss medications, the GLP-1s, their benefits and considerations. If you've ever struggled with weight loss or felt frustrated by conflicting health advice, this episode offers clarity! So be sure to tune in.Let’s talk about:Introduction about Dr. NadolskyDr. Nadolsky’s patientsTraining and nutritionObesityBuilding muscleLosing weightGLP-1Lean body mass lossWhere to find Dr. NadolskyDr. Karl Nadolsky’s Instagram: @drkarlnadolskyDocs Who Lift Podcast: HEREFollow me on Instagram for more information and education:  @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection podcast!Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self!Topics:I have a friend who is overweight and is eating a thousand calories per day. Her metabolism is totally down, she is 51 years old, and does not want to lift weight. What can she do to lose weight?I know the Anabolic Window has been largely debunked, but do you still think there’s benefit in getting protein and calorie closer to the end of your workout?Would 7 sets of 9 and 6 sets of 10 yield similar hypertrophy?Should you only count animal proteins toward protein goals?Best Dumbbell Tricep MovementsFollow me on Instagram for more information and education:  @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I talk about the 5 Reasons your Body Recomp phase isn’t working. If you find yourself stuck in a plateau or not seeing the results you expected, it can be frustrating and I understand that. That is why this episode will dive into the reasons why Body Recomp isn’t working so that  you can make the necessary steps and adjustments for it to work! Be sure to listen closely and through the end because I will also have two bonus reasons you will definitely learn from! Let’s talk about:Introduction5 Reasons your Body Recomp Phase isn’t working #1 Nutrition Adherence is poor altogether #2 Training is off #3 Unrealistic Expectations#4 Sleep sucks and High Stress outside of the gym #5 Poor Meal Time Bonus Reason #1: Not Tracking the Right Things Bonus Reason #2: Your body just isn’t in a good spot for change right nowConclusionFollow me on Instagram for more information and education:  @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In this episode, we have the privilege of sitting down with Sue Bush, co-owner of Physique Development. Sue dives deep into her personal journey. From her early struggles with body image to becoming a successful coach and business owner, Sue shares her insights on what it takes to succeed in the fitness industry.We explore a range of topics including the unique qualifications for coaches, self-investment, and even Sue’s tips on effectively growing the glutes.Whether you're a coach looking to refine your skills, a fitness enthusiast eager to optimize your workouts, or someone just starting out on your fitness journey, this episode is packed with valuable information. Tune in and get ready to be inspired and informed!Let’s talk about:Getting to know Sue Bush Coaches’ RequirementsCoaches Certification RequirementsSue’s Coaching Role Self-InvestmentTrack ProgressClient VariationsSue’s Glute Progress OverviewMaintenance Slight Surplus during Fat Loss PhaseSue and Alex’s Leaner Together SeriesMaintaining Muscle MassGlute Training ProgramGlute Exercises MistakesB Stance and RDLsUnilateral TrainingThe Muscle Series TrainingWrap UpSue Bush’s Instagram: @suegainz Follow me on Instagram for more information and education:  @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection podcast!Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self!Topics:Thoughts on Protein Sparing Modified FastMy Take on Calorie CalculatorsMy Current Training and Nutrition GoalsFollow me on Instagram for more information and education:  @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I talk about the 5 Reasons to have a phased nutrition approach.If you feel stuck in a cycle of endless fat loss phases without making real progress — this episode is for you! I’ll cover why focusing solely on fat loss isn't always the best strategy, and how a phased approach can help you achieve sustainable results.Be sure to listen closely and take notes as this episode is packed with actionable tips you won’t want to miss!Let’s talk about:Introduction5 Reasons to have a phased nutrition approach#1 Adaptation to energy balance#2 Building and maintenance of lean body mass#3 Weight rebound#4 Flexibility#5 Everyone is differentAdditional benefitsConsConclusionFollow me on Instagram for more information and education:  @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE