The Mind Muscle Connection
The Mind Muscle Connection is a show dedicated to educating you on applying science-based training, nutrition, and mindset strategies to help you build a leaner, stronger, and more confident self. Grab some coffee and listen in!
Episodes
Training Volume, Progressive Overload & Building More Muscle with Steve Hall | Ep 770
Welcome to the Mind Muscle Connection Podcast! How much training volume can you actually recover from and when is it too much?In his 14th appearance on the podcast, Steve Hall breaks down how he manages extremely high training volumes, recovers from hard sessions, and uses the logbook without letting it dictate his training. We also discuss how he adjusts his training to manage fatigue, maintain p
How To Periodize Your Training | Ep 769
Welcome to the Mind Muscle Connection Podcast!Training periodization is about adjusting your training throughout the year based on your goals, nutrition, recovery, and life situation. In this episode, I break down how to structure different phases around lifting, cardio, or a combination of both.I also cover how nutrition affects training, how to approach training during fat loss, and how to use h
Do You Need To Change Your Training Based On Your Menstrual Cycle? w/ Dr. Alysha D'Souza | Ep 768
Welcome to the Mind Muscle Connection Podcast! Cycle syncing sounds like it should work but the research doesn't back it up.In this episode, Alysha D'Souza and I break down what actually happens across the menstrual cycle, from how estrogen and progesterone affect muscle growth to what her own training study found when she tested cycle syncing head to head against a normal training split
How Much Training Do You Need To Do Per Week For Muscle Growth? | 767
Welcome to the Mind Muscle Connection Podcast!Training volume is one of the biggest factors to consider when building muscle. In this episode, I break down how to think about weekly sets, how much volume most people need, and what factors determine how much training you can actually recover from.I also cover why the quality of your training matters, how to track volume, how to spread your sets thr
Check These 7 Things Before Decreasing Calories Further In Fat Loss | Ep 766
Welcome to the Mind Muscle Connection Podcast!When fat loss slows down, there are other things to look at before cutting calories.In this episode, I cover seven things to check before lowering your calories again. I dive into adherence, daily movement, cardio, stress, meal timing, maintenance days, gut health, diet quality and training. Small improvements in these areas can make a meaningful diffe
A Tool To Measure How Stressful Your Fat Loss Phase Is | Ep 765
Welcome to the Mind Muscle Connection Podcast!Fat loss requires a calorie deficit, but there is a point where low energy availability can start creating more stress on the body. In this episode, I break down how to estimate the stress of a fat loss phase using the energy availability equation and what it can tell you about whether you may be under fueling.I also explain the limitations of this equ
3 Reasons You Aren't Getting As Lean As You Want | Ep 764
Welcome to the Mind Muscle Connection Podcast!Getting leaner isn't always about eating fewer calories or pushing harder. If fat loss has stalled, there's usually a bigger reason behind it.In this episode, I break down the three biggest reasons people struggle to get as lean as they want. We cover the physical, mental, and skill based factors that can hold you back, why your body may need
Why Women Are More Likely To Body Recomp with Brandon DaCruz | Ep 763
Welcome to the Mind Muscle Connection Podcast!Body recomposition is possible for everyone, but women are generally in a better position to pull it off than men. That doesn't mean it's simple, or that you should stay in a recomp phase forever.In this episode, Brandon Dacruz and I break down the physiological and practical reasons why women recomp so well, from body fat levels to estrogen&
Benefits and Trade Offs Of Each Nutrition Phase | Ep 762
Welcome to the Mind Muscle Connection Podcast!Body recomposition is possible, but that doesn't mean you should stay in the same nutrition phase forever. Whether you're in a fat loss phase or a building phase, each has a purpose and each comes with trade-offs if you stay there too long.In this episode, I break down the benefits, goals, and common mistakes of fat loss phases and building p
Women Often Have a Larger Stress Response to Calorie Deficits | Ep 761
Welcome to the Mind Muscle Connection Podcast!Fat loss always comes down to being in a calorie deficit, but that doesn't mean everyone responds to dieting the same way.In this episode, I explain why women often have a larger stress response to calorie deficits and what that can look like during a fat loss phase. I’ll also cover why pushing harder isn’t always the answer and how your starting
The Three Biggest Factors That Determine Your Maintenance Calories | Ep 760
Welcome to the Mind Muscle Connection Podcast!Many people want to increase their maintenance calories, but only a few factors actually make a meaningful difference.In this episode, I break down what determines your maintenance calories and what actually influences how high they can get. Body size, muscle mass, activity levels, dieting history, and genetics all play a role, along with why metabolic
The Stress Bucket Explained: How Stress Affects Fat Loss, Muscle Gain And Health | Ep 759
Welcome to the Mind Muscle Connection Podcast.We all deal with stress, but most people underestimate how much it affects their progress in the gym and their overall health.In this episode, I explain my stress bucket analogy and how it can help you understand why progress can become harder when your total stress load gets too high. I also cover what you can do to better manage stress so your body i
15-10-5 Lifting Protocol, Resting Heart Rate, HRV, Muscle Growth and More with Bryan Boorstein | Ep 758
Welcome to the Mind Muscle Connection Podcast!In this episode, Bryan Boorstein is back on the podcast for another great conversation about training, recovery, cardio and hypertrophy. We discuss how Bryan uses recovery metrics like resting heart rate and HRV to monitor readiness and why long-term trends matter more than focusing on any single data point. We also get into his current training approa
What Determines How Lean You Can Get And Stay? | Ep 757
Welcome to the Mind Muscle Connection Podcast.Getting lean is about much more than willpower. In this episode, I go into what actually determines how lean you can get and what it really takes to maintain it. I look at how genetics, muscle mass, activity levels, nutrition, stress, sleep, and your body fat history all shape the range your body can realistically sustain.I also look at why forcing you
Workouts Beating You Up Or Not Building Muscle As You’d Like? | Ep 756
Welcome to the Mind Muscle Connection Podcast!If you leave the gym feeling beat up or you're not building muscle the way you expected, this episode is for you. Today, I break down some of the biggest progression mistakes I see and explain why training harder isn't always the answer. Sometimes the way you progress your training is what holds you back.I also go over a few simple changes yo
A Better Approach to Phases Outside of Fat Loss | Ep 755
Welcome to the Mind Muscle Connection PodcastIn today’s episode, I break down a better way to run a building phase. A lot of people come out of fat loss and either stay too conservative with calories or keep pushing body weight up the entire time thinking that’s what they need to do to build muscle. Both approaches tend to backfire in different ways.I go through how I now set up building phases fo
Why You Should Run a Fat Loss Diet Every So Often + How Long a Fat Loss Phase Should Be | Ep 754
Welcome to the Mind Muscle Connection Podcast!Most people think the only reason to get into a calorie deficit is to lose body fat, but there can be benefits beyond just getting leaner. In this episode, I break down five reasons why spending time in a fat loss phase every so often can be valuable, including metabolic health, hunger management, nutrition habits, and long-term body composition.I also
Body Recomp Deepdive Part I w/ Brandon DaCruz | Ep 753
Welcome to the Mind Muscle Connection Podcast! In today's episode, I have Brandon Cruz back on for another deep dive, this time into body recomposition, training execution, and what actually drives progress in trained individuals. We break down how much results depend on structure, progression, and proximity to failure versus just being consistent in the gym.We also talk about a recent study
Why A Single And Short Build Phase Isn't Going To Drastically Change Your Physique | Ep 752
Welcome to the Mind Muscle Connection Podcast!Many people finish a building phase feeling frustrated because they didn’t gain as much muscle as they expected. In today’s episode, I explain why that happens, why a short building phase is rarely enough to create dramatic physique changes, and why muscle growth is often much slower than people realize.I also discuss the biggest mistakes people make d
Pre Sleep Nutrition, Protein, Collagen, and more w. Dr. Mike Ormsbee | Ep 751
Welcome to the Mind Muscle Connection Podcast!In this episode, I sit down with Dr. Mike Ormsbee to break down the research on pre-sleep nutrition, protein timing, and how eating before bed actually impacts body composition, recovery, and sleep. Mike has spent over two decades studying nutrition and exercise physiology, with a strong focus on how protein intake around sleep affects muscle and metab
How To Build Muscle In A Deficit | Ep 750
Welcome to the Mind Muscle Connection Podcast!Building muscle in a deficit is one of the most misunderstood topics in fitness. So in today's episode, I break down the common mistakes people make when thinking about muscle growth in a deficit, what actually determines your muscle growth potential, and the key inputs that will make or break your results.I also explain why training intensity and
Eating Under Maintenance But Weight Isn't Going Down or Is Up? | Ep 749
Welcome to the Mind Muscle Connection Podcast!Have you ever felt like you're eating below your maintenance calories and doing everything right, but the scale isn't moving? Or maybe it's even going up? In today's episode, I break down some of the most common reasons this happens and why it doesn't always mean you're doing something wrong.I explain why maintenance calor
10 Things You Need To Know About Body Comp Change | Ep 748
Welcome to the Mind Muscle Connection Podcast!Body composition is a topic that gets talked about a lot, but there's still a lot of confusion around how it actually works. A lot of people end up chasing the wrong things, getting frustrated with slow progress, or feeling stuck because they don't fully understand what's actually driving results.In this episode, I break down 10 things I
Why Increasing Calories Didnt Work For You | Ep 747
Welcome to the Mind Muscle Connection Podcast!A lot of people increase their calories expecting things to improve and instead end up feeling like it backfired. The scale jumps, bloating shows up, and suddenly you're questioning whether it was even the right call.This episode gets into why that happens and the most common reasons increasing calories doesn't go the way people expect. It co
Is Bulking and Cutting Dead? | Ep 746
Welcome to the Mind Muscle Connection Podcast!In today’s episode, I talk about the ongoing conversation around body recomposition, bulking, and cutting. Lately, more people have been saying that bulking and cutting is dead, so in this episode I break down what I agree with, where I think people get it wrong, and why context matters when trying to improve your physique. I explain why most people do
Why Your Maintenance Calories Feel So Low | Ep 745
Welcome to the Mind Muscle Connection Podcast!A lot of people feel like the second they eat over 1500 calories, they instantly gain weight. In today’s episode, I break down why that feeling happens, why your metabolism probably isn’t broken, and why your maintenance calories may feel artificially low.I also explain the biggest mistakes people make with scale weight fluctuations, staying too lean f
Training In a Fat Loss Phase vs Outside Of It | Ep 744
Welcome to the Mind Muscle Connection Podcast!A lot of people think fat loss means doing more cardio, more volume, and harder workouts. But in today’s episode, I explain why that approach can actually hurt your recovery, performance, and long-term physique progress.I break down the difference between training during a fat loss phase versus outside of it, why building phases are where you should pu
Does Cardio After Lifting Prevent Muscle Growth, Fat Loss Mistakes, 4 Week Training Cycles and More w. Brandon DaCruz | Ep 743
Welcome to the Mind Muscle Connection Podcast!In this episode, I sit down with Brandon to dive deep into some of the most debated topics in evidence-based training: deloads, program structure, muscle maintenance, and whether frequent exercise changes are actually helping or hurting your progress. What starts as a simple Q&A quickly turns into a much bigger conversation about how muscle growth
Can You Lose Fat At Maintenance? | Ep 742
Welcome to the Mind Muscle Connection Podcast!A new study on body recomposition sparked a big conversation around maintenance calories, fat loss, and muscle gain. So in today’s episode, I break down what the study actually showed, where the conclusions may be getting overhyped, and why context matters when talking about body recomp.I also explain why estimated maintenance calories are rarely exact
My Case For Periodizing Your Nutrition | EP 741
Welcome to the Mind Muscle Connection Podcast!A lot of people spend years trying to find the “perfect” calorie target and then stay there forever. The problem is your body adapts over time, and what works in one phase of the year may stop working in another.In this episode, I break down My Case For Periodizing Your Nutrition. I also dive into metabolic adaptation, stress load, body recomp, muscle
Body Comp 101: How to Actually Improve Body Composition | Ep 740
Welcome to the Mind Muscle Connection Podcast!In this episode, I sit down with coach Bruno Araujo Silva, a coach based in Belgium, to break down a real client case study and walk through Body Comp 101: How To Actually Improve Body CompositionWe also dive into why biofeedback matters more than exact calorie numbers, how body fat percentage changes the strategy, and why most people stay stuck in end
5 Most Common High Stress Load Avatars | Ep 739
Welcome to the Mind Muscle Connection Podcast!Most people are trying to do the right things, but they are applying them at the wrong time. So in this solo episode, I deep dive into the 5 Most Common High Stress Load AvatarsI break down the most common high stress load avatars I see and how they impact fat loss, muscle gain, and overall health. I walk through the different types of stress your body
Hyrox Training, Zone 2 Cardio, Fats In a Deficit, Calorie Cycling, and more | Ep 738
Welcome to the Mind Muscle Connection Podcast!This episode is a Q&A episode where I go through a bunch of questions I’ve been getting from clients and listeners… Hyrox Training, Zone 2 Cardio, Fats in a Deficit, Calorie Cycling, and moreI break down Hyrox and how it fits into your goals, reverse dieting and why you don’t need to overthink small calorie changes, and what a healthy resting heart
Fat Loss Habits, Hunger, Optimal Body Fat Range and much more w/ Brandon DaCruz | Ep 737
Welcome to the Mind Muscle Connection Podcast!This episode is a collab episode with with Brandon DeCruz, and you can also find this one over on his podcast, Chasing Clarity. Brandon is a long-time coach with a full roster of clients, strong research background, and someone who stays deep in the education side of this space. We talk about Fat Loss Habits, Hunger, Optimal Body Fat Range and much mo
7 Reasons Youre Working Hard But Not Seeing Change In Your Body Comp | Ep 736
Welcome to the Mind Muscle Connection Podcast!In this solo episode, I deep dived into the 7 Reasons You’re Working Hard But Not Seeing Change In Your Body CompI walk through the most common reasons I see with clients who are putting in the work but not seeing results. From training intensity and poor programming to nutrition mistakes, stress, sleep, and even daily movement, these are the gaps that
Warm Up Sets, Exercise Selection, Rep Range, Cardio Recovery, etc. w/ Bryan Boorstein & Jordan Lips | Ep 735
Welcome to the Mind Muscle Connection Podcast!In today’s episode, I have Bryan Boorstein and Jordan Lips back on for another roundtable to talk about Warm Up Sets, Exercise Selection, Rep Ranges, Cardio Recovery and moreWe got into parenting and how that’s shifted priorities, training adjustments with real life constraints, and a deep dive into exercise selection, home gym setups, and rep ranges.
If Youre Above These Body Fat Ranges, You Don't Need a Surplus to Build Muscle or "Reset" Metabolism | Ep 734
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 MetabolismI 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 th
Body Comp > Scale Weight, Women and Maint Cals, Thyroid Issues, Postpartum and more w/ Lindsay Parker | Ep 733
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 moreWe get into training during pregnancy, what postpartum recover
Strategies To Keep You Leaner, Stronger, and Feeling Good In Your Building Phase | Ep 732
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 PhaseI 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 pus
What Losing 160+ Pounds Taught Him About Health w. Garret Query | Ep 731
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 ca
How to Actually Approach Body Recomposition | Ep 730
Welcome to the Mind Muscle Connection Podcast!In this episode, I break down How to Actually Approach Body RecompositionI 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 b
How to Keep Making Progress During Busy Seasons w. Dr Eric Helms | Ep 729
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 SeasonsHe discussed his recent competitive season, his new leadership role, and how that has changed the way he trains. We get into auto-regulat
How Long Should a Training Cycle Be for Muscle Growth? | Ep 728
Welcome to the Mind Muscle Connection Podcast!In this episode, I’m breaking down How Long Should A Training Cycle Be For Muscle GrowthI 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’
Managing Fat Loss During Performance Training, SIBO, and more w/ Laura Savino | Ep 727
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 moreWe get into what it actually looks like to balance fat loss while training for something demanding,
Fat Loss Plateau? Here Is The Decision Process I Use With Clients | Ep 726
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
The Benefits of Eating At Maintenance w. Brandon DaCruz | Ep 725
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 MaintenanceWe talk through why maintenance is often misunderstood and why spending time there can be one of
Cardio For Lifters Over 30 (Benefits, Splits, Progressions) | Ep 724
Welcome to the Mind Muscle Connection Podcast!In this episode, I break down Cardio For Lifters Over 30 (Benefits, Splits, Progressions)I go through the biggest mistakes lifters make with cardio and how to structure it so it actually improves your training. We talk about progressive overload for cardio, how to track progress, and the difference between interval and steady-state work. I also explain
What Causes Cravings + How To Manage Them | Ep 723
Welcome to the Mind Muscle Connection Podcast!In this solo episode, I deep dive What Causes Cravings + How To Manage Them.Cravings are something almost everyone struggles with, especially during fat loss phases so today I walk you through the three different types of hunger, how hormones like ghrelin and leptin play a role, and the biggest factors that increase cravings. We cover things like low p
How Nutrition And Body Comp Can Add To Your Stress Load | Ep 722
Welcome to the Mind Muscle Connection Podcast!In this episode, I break down How Nutrition And Body Comp Add To Your Stress Load. I walk through how stress impacts body composition, recovery, and performance and why fat loss gets harder when total stress is too high.We go through the eight major stress buckets, with a deeper dive into dieting stress specifically. I cover chronic energy deficiency,
Resting Heart Rate, Alcohol and HRV/RHR, How to Speed Up Recovery and more w. Dr Peter Tierney | Ep 721
Welcome to the Mind Muscle Connection Podcast!In today’s episode, Dr. Peter Tierney joins me to talk about Resting Heart Rate, Alcohol and HRV/RHR, How to Speed Up Recovery. Dr Peter is a sports scientist and performance coach who has worked in elite rugby, football (soccer), and endurance sport, blending real-world coaching with applied data and research.We dig into recovery, stress load, resting
Update On My Health/Fitness/Bloodwork | Ep 720
Welcome to the Mind Muscle Connection Podcast!In this solo episode, I give you an Update On My Health/Fitness/BloodworkI break down how I structure my nutrition without obsessively tracking, what my current training split looks like, and what my labs revealed about stress, recovery, testosterone, thyroid markers, and overall health. I also explain how I interpret blood work patterns instead of fix
What To Dial In Before Fat Loss, Under Recovery, Training At Night & More w/ Brandon DaCruz | Ep 719
Welcome to the Mind Muscle Connection Podcast!In today’s episode, I sit with Brandon Cruz to deep dive about What Needs To Be Dialed In Before Fat Loss, Under Recovery, Training at Night and moreWe talked through metabolic health markers, fasting insulin, and what actually needs to be in place before starting a fat loss phase. We broke down the volume debate, recovery, soreness, late-night trainin
Finding the Body Fat Range Where You Feel and Perform Your Best | Ep 718
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 BestI 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
My Thoughts On How Many Sets For Muscle Growth + What Impacts This | Ep 717
Welcome to the Mind Muscle Connection Podcast!In this episode, I break down my thoughts on How Many Sets For Muscle Growth + What Impacts ThisI 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 y
Progressive Overload for Cardio, High vs Low Carbs, and more with Dr Mike T Nelson | Ep 716
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
When Carbs Help With Recovery and When They Dont | Ep 715
Welcome to the Mind Muscle Connection Podcast!In this episode, I break down When Carbs Help With Recovery and When They Don’tI 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 heal
45% of Active Women May Be Underfueled. Here’s the Real Fix | Ep 714
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 FixI 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.
Bro Splits, TRT, Tracking Blood Glucose and more with Bryan Boorstein | Ep 713
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 MoreWe 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
Circadian Rhythms 101 For Body Comp, Health, and Performance | Ep 712
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
Artificially Low Maintenance Cals + How To Increase Your Maintenance Cals | Ep 711
Welcome to the Mind Muscle Connection Podcast!In this solo episode, I talk about Artificially Low Maintenance Cals + How To Increase Your Maintenance CalsI 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
Circadian Rhythms Explained: Light, Food Timing, and Metabolism with Alan Flanagan | Ep 710
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 pra
Intermittent Fasting 101 For Body Comp | Ep 709
Welcome to the Mind Muscle Connection Podcast!In this solo episode, I’m breaking down Intermittent Fasting 101 For Body CompWe’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
Why Carbs Are Different for Everyone | Ep 708
Welcome to the Mind Muscle Connection Podcast!Carbohydrates have always been one of the most debated macronutrients in the fitness world, which is why I wanted to share some updated thoughts in this solo episode - Why Carbs Are Different For EveryoneI break down the five key takeaways from the new research and explain what they actually mean for real-world performance, metabolism, and health. Then
Performance, Recovery, and Nervous System Regulation with Dave Marsh | Ep 707
Welcome to the Mind Muscle Connection Podcast!In today’s episode, I sit down with Dave Marsh to deep dive Performance, Recovery, and Nervous System RegulationWe talk about the role your nervous system plays in recovery, how chronic stress can sabotage your training, and what metrics actually matter when you’re trying to grow, physically and mentally. Dave also shares his personal experience with a
Strategies To Preserve Muscle and Accelerate Recovery During Injury | Ep 706
Welcome to the Mind Muscle Connection Podcast!In today’s episode, I dive deep into Strategies To Preserve Muscle and Accelerate Recovery During Injury.I talk about the most effective strategies for preserving muscle mass when training is reduced or paused, including nutrition adjustments, training alternatives like the cross-education effect, and key lifestyle factors that can either support or sl
Post Workout Nutrition, The Framework I Use With Clients | Ep 705
Welcome to the Mind Muscle Connection Podcast!In this solo episode, I talk about Post Workout Nutrition, The Framework I Use With ClientsI walk through the ideal post-training protein window, what types of carbs and fats to eat (or avoid), and how different training styles and schedules can shift your approach. I also cover digestion, gut health, and real-life examples from my own training and cli
Performance vs Aesthetics, Calorie Needs, and Gut Health’s Role in Performance and Physique with Dr. Mike Molloy | Ep 704
Welcome to the Mind Muscle Connection Podcast!In today’s episode, I’m joined by Dr. Mike Molloy, founder of M2 Performance Nutrition and coach to elite athletes across CrossFit, MMA, and the Olympics. We dive into Performance VS Aesthetics, Calorie Needs, and Gut Health’s Role in Performance and PhysiqueDr. Mike shares powerful insights from working with athletes who eat up to 6,000+ calories a da
What Can and Cant Happen At Maintenance Calories | Ep 703
Welcome to the Mind Muscle Connection Podcast!In this episode of the Mind Muscle Connection Podcast, I dig into What Can and Can’t Happen At Maintenance CaloriesWe’ll cover how body composition can still improve without weight loss, what kinds of goals maintenance supports best, and why some people (especially women) benefit more from this phase than they realize. I’ll also talk through what can’t
Why Some People Gain Less Fat on 1,000 Extra Calories | Ep 702
Welcome to the Mind Muscle Connection Podcast!In this solo episode, I talk about Why Some People Gain Less Fat on 1,000 Extra CaloriesWe’ll dive into the science of NEAT (non-exercise activity thermogenesis), how your body subconsciously responds to a surplus, and the five key takeaways that can guide how you approach bulking. I also share practical strategies for controlling fat gain and maximizi
Reverse Dieting, Muscle, & Metabolism After 30 (appearance on the The Allison Pavone Show) | Ep 701
Welcome to the Mind Muscle Connection Podcast!In today’s episode, I’m sharing my guest appearance on The Allison Pavone Show, where we had a great conversation about Reverse Dieting, Muscle, and Metabolism After 30We dive into metabolic adaptation, how to find your true maintenance calories, when reverse dieting is necessary, and why sustainable results come from lifting with intention, recovering
Review of New Dietary Guidelines + My Foundational Nutrition Habits | Ep 700
Welcome to the Mind Muscle Connection Podcast!In this solo episode, I take a deep dive into Review of New Dietary Guidelines + My Foundational Nutrition Habits.I talk about the emphasis on real food, protein, sugar, dairy, saturated fat, and processed foods along with what the guidelines don’t mention, like lifestyle habits, exercise, stress, and behavioral skills that are essential to long-term s
Ignoring These Signs? You Could Be Making Fat Loss/Muscle Gain Tougher | Ep 699
Welcome to the Mind Muscle Connection Podcast!In this solo episode, I talk about “Ignoring These Signs? You Could Be Making Fat Loss/Muscle Gain Tougher” This one’s especially important if you’re in your 30s or beyond and feel like you’re doing everything right but still not seeing the results you want.I walk through the most common symptoms I see with client slow energy, brain fog, poor recovery,
Dr. Eric Helms - How Your Current Body Composition and Stress Dictate Your Strategy | Ep 698
Welcome to the Mind Muscle Connection Podcast!This episode with Dr. Eric Helms was one of the most downloaded of 2025 so I wanted to bring it back as a rebroadcast. Dr Eric shares what his contest prep looked like at the time, how he handled stress and biofeedback, and what changed for him as he got older as a natural bodybuilder.We talked through everything from digestive issues during a diet pha
Gut Health 101 For Body Comp | Ep 697
Welcome to the Mind Muscle Connection Podcast!In this solo episode, I’m diving into Gut Health 101 for Body CompYou’ll learn how gut issues can silently affect things like appetite, cravings, fatigue, recovery, and nutrient absorption. I’ll walk you through signs your gut might be off, what good gut health looks like, and the practical lifestyle shifts you can start making today before going down
2025 Fitness Lessons/Learnings | Ep 696
Welcome to the Mind Muscle Connection Podcast!In this solo episode, I share my 2025 Fitness Lessons/LearningsI talk about navigating sleep deprivation as a new dad, hitting burnout even with “perfect” habits, and how stress subtly changes everything from motivation to results. I also get into the habits I’m doubling down on moving forward, and why chasing resilience (not perfection) feels more imp
How My Fitness Changed Since Becoming a Father (Guest Appearance on The FIT FATHER CODE) | Ep 695
Welcome to the Mind Muscle Connection Podcast!In this episode, I’m sharing a recent conversation from when I was a guest on the Fit Father Project Podcast to talk about How My Fitness Has Changed Since Becoming a FatherI sat down with Luke for a real conversation on what life’s been like since becoming a dad and how that’s impacted my training, my routine, and my mindset. This episode is part pers
Fat Loss Misconceptions To Leave Behind in 2026 | Ep 694
Welcome to the Mind Muscle Connection Podcast!In this solo episode, I dive into the Fat Loss Misconceptions To Leave Behind in 2026From willpower misconceptions to calorie slashing gone wrong, I break down why some of the most common advice you hear about fat loss might actually be the thing holding you back. We’ll cover GLP-1s, diet quality, recovery tradeoffs, meal timing, and more, plus what to
7 Common Cardio Mistakes Lifters Make In a Body Recomp | Ep 693
Welcome to the Mind Muscle Connection Podcast!In this solo episode, I dive deep into the 7 Common Cardio Mistakes Lifters Make In a Body RecompI’ll walk you through the biggest mistakes I see when it comes to cardio and body recomposition from relying only on steps to turning your lifts into cardio. You’ll learn how to program smarter, why progressive overload still matters, and how cardio can act
The Science of Muscle Growth: Mechanical Tension, Hormones, and The Pump with Derrick Van Every | Ep 692
Welcome to the Mind Muscle Connection Podcast!In today's episode, I am joined by Derrick Van Every, a natural pro bodybuilder, coach, and science-based educator. He brings a wealth of firsthand experience and deep knowledge when it comes to building muscle.We dig into The Science of Muscle Growth: Mechanical Tension, Hormones, and The Pump. Derrick and I break down the myths around “the pump,
How To Improve Your Metabolic Flexibility For Better Body Comp and Performance | Ep 691
Welcome to the Mind Muscle Connection Podcast!In this episode, I break down How to Improve Your Metabolic Flexibility.You’ll hear how metabolic flexibility affects energy, cravings, hunger, and performance especially if you’ve been stuck in a fat loss or muscle-building plateau. Plus, I explain the two “avatars” of metabolic inflexibility (low-carb overtrainers vs. high-carb under-movers), how to
