The Mind Muscle Connection

Welcome to the Mind Muscle Connection podcast!In this episode, we sit down with Dr. Alan Flanagan who has a doctoral research focused on circadian, feeding, and Chrono nutrition. He will share his expertise about the subject including the connections between social jetlag, sleep patterns, and their potential metabolic consequences. Get ready to gain valuable knowledge and be prepared to have some of those misconceptions shattered and gain a fresh perspective on this matter!Let’s talk about: Introduction about Alan FlanaganCoaching and Research for AlanAlan’s interest in Cardiovascular diseaseWhat Alan does and his goals  BodyweightHow Alan maintains his bodyweightConcepts of social jetlagShift in the sleep-wake cyclePossible implications from different standpoints with social jetlagHow glucose intolerance standpoint impact one's bodySleep loss affecting your body compositionThe Leptin studyCan you make up for sleep?Advice from Adam about sleepPractical Applications for better sleep qualityChronic Social JetlagWhere you can find Alan FlanaganAlan Flanagan, PhD | Nutrition Science Education (@thenutritionaladvocate) • Instagram photos and videosFollow me on Instagram for more information and education: jeffhoehn_

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:Signs of Good vs Poor Recovery From TrainingTips For Diet Break On Vacation Where You Want To Enjoy Yourself But Also Feel Good AfterMistakes On Working 12-20 Rep RangeFollow me on Instagram for more information and education: jeffhoehn_

Welcome to the Mind Muscle Connection podcast!Did you know that your thoughts about muscle building can be detrimental to your progress? It's astonishing how many people fail to take their training or workouts seriously due to certain limiting beliefs.In today's episode, we delve into the two common thoughts that are hurting your look and overall health. By shedding light on these misconceptions, I can't wait to share and empower you with valuable insights and help you overcome the barriers that hold you back from achieving your desired results.Tune in to my podcast and don't let your thoughts sabotage your journey toward a healthier, fitter, and more confident you!Let’s talk about:Introduction Two common thoughts that are hurting your look and overall healthFirst common thought: Thinking you have more muscle than you actually doSecond common thought: Thinking you're just going to add pounds of muscle easily by just lifting weightsThe two thoughts in relation to muscle building What to really focus on The problem with the first thought processThe problem with the second thought processHow this second thought process will hurt you in two waysThe BIG takeawayMoral of the storyFollow me on Instagram for more information and education: jeffhoehn_

Welcome to the Mind Muscle Connection podcast!Have you ever found yourself questioning what factors are truly impacting your muscle-building progress? Are you unsure about the most crucial variable that you need to consider? Or perhaps you're looking to achieve body recomposition but need to understand the essential concepts first?In today’s episode, Chris Barakat will be joining me as he discusses his narrative review and research about Body Recomposition. He will provide valuable insights and tips to help you achieve your goals. So, don't miss out on this informative and exciting episode!Let’s talk about:IntroductionQuick Background about Chris BarakatClasses facilitated by ChrisStudies Chris has been part ofEnergy balanceFactors that affect muscle buildingInteresting data points from Chris' Body Recomposition studyWhat is important to know when achieving Body Recomposition?What needs to be measured?Body composition VS Scale weightHow Chris handles his clients with their goalsReason why people fail at dietsAll about Lean MassAll about Body Composition ReadersChanges to expect with the Body Composition ReadersHow to know you're making progressTips from ChrisChris' competition experienceChris’ resistance trainingChris' Upcoming ResearchConclusionWhere to find Chris: schoolofgainz.comFollow me on Instagram for more information and education: jeffhoehn_

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:For fat loss, does the nutritional value matter so long as you remain in a calorie deficit?On average, how long does it take to reverse to maintenance after a fat loss period?Best Strategy For Going Back To LiftingFollow me on Instagram for more information and education: jeffhoehn_

Welcome to the Mind Muscle Connection podcast!It has been commonly advised to take diet breaks in order to speed up fat loss. But is this true or just a myth? Are there any other myths or misconceptions that we need to debunk?In today's episode, I will talk about the Myths & Truths about Diet Breaks and how I use them with my clients. We'll take a deep dive into the science behind this and explore the most effective ways to achieve your fitness goals.Let’s talk about:00:26 Introduction 01:56 What are Diet Breaks?03:15 Myth Number 1: Diet Breaks Are A Magic Fat Loss Tool 5:29 Myth Number 2: You Can Eat As Much As You Want During Diet Breaks 6:30 Myth Number3: It Will Decrease Metabolic Adaptation 07:35 Truth Number 1: Diet Breaks May Help Reduce Diet Fatigue 10:04 Truth Number 2: You Get Extra Flexibility 11:15 When do I use Diet Breaks with my clients17:40 ConclusionFollow me on Instagram for more information and education: jeffhoehn_

Welcome to the Mind Muscle Connection podcast!Supplements have become increasingly popular with many individuals for it is known to improve health and well-being. There are so many different types out in the market and it can truly be challenging to know what's what. In this episode, join me as I have an interesting conversation with Greg Potter as we explore the world of supplements! Greg has provided an in-depth explanation about supplements and the effects they have on your body. He also shares what studies have shown and a few alternatives to supplements. Whether you're a seasoned supplement user or just starting to explore this topic, this episode is a game-changer!Let’s talk about:Introduction Mistakes people make with supplements Melatonin supplementsWhat to look for as a smart consumer and as a consumer labPaying attention to dosages Variables to consider when taking supplements Overall Importance of supplementsAll about Fish oilAll about EPA/DHAAll about Vitamin DAll about Magnesium  All about AshwagandhaAll about MelatoninConclusion Where to find GregGreg Potter, PhD | Helping people feel and perform better (gregpotterphd.com)Follow me on Instagram for more information and education: @jeffhoehn_

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:How to train progressive overload style when there is joint pain, overuse, injuries, etc.? What are the top 5 upper body exercises?Why do you push for 1 gram per pound of body weight for proteinFollow me on Instagram for more information and education: @jeffhoehn_

Welcome to the Mind Muscle Connection podcast!Have you been consuming 1500 calories a day but not seeing your expected weight loss results? You are not alone! Many people still struggle to shed unwanted pounds despite tracking calories. It can really be frustrating! So in this episode, I will discuss the factors why you are eating 1500 calories and not losing weight, of course, based on research and my experience in coaching. Additionally, I will touch upon the impact of being mindful of what you eat, the hidden calories, and other common pitfalls that can derail your weight loss efforts. Keep listening and take this journey to the next level!Let’s talk about:Call conversation with a client who has an all-or-nothing mindset Why you are eating 1500 calories and not losing weightFirst reason: Consuming more calories than you are trackingSecond reason: Eating and Tracking inconsistentlyThird reason: Total daily energy expenditure is lower than you thinkConclusionFollow me on Instagram for more information and education: @jeffhoehn_

Welcome to the Mind Muscle Connection podcast!Many of us may think of fatigue as a negative thing - something that holds us back and makes us less productive. But what if I told you that fatigue can actually be a catalyst for growth and improvement? Today, we have the pleasure of speaking again with Martin Refalo! Martin has conducted an extensive research called “Influence of Resistance Training Proxmity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis.” In this study, both male and females participated to effectively analyze the differences on how their bodies will react based on their gender. If you're an athlete, fitness enthusiast, or just starting out, you won't want to miss this episode!Let’s talks about:Introduction about Martin Refalo and quick update about himChanges and what stayed the same with Martin's training programTime management aspect of training How Martin manages fatigue and failureOverview of the study Martin conducted about the link between Fatigue and FailureFindings from Martin’s research 24- and 48-hour-point failure and fatigue condition post training How training to failure influences productivenessComparing the effects in terms of fatigue response: male vs female Do men really recover faster?Martin's plan for his further research  Practical takeaways from Martin’s research ConclusionWhere to find MartinInstagram: @mrfitness__Find his study here: (PDF) Influence of Resistance Training Proximity‑to‑Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta‑analysis (researchgate.net)Follow me on Instagram for more information and education: @jeffhoehn_