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PODCAST

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!

health & fitness nutrition

All Episodes

16:07

The Protein Hierarchy I Use With Clients | Ep 624

The Mind Muscle Connection ·

2025/07/18

Welcome to the Mind Muscle Connection Podcast! In this solo episode, I walk through The Protein Hierarchy I Use With Clients, what really matters when it comes to using protein for fat loss, muscle growth, and body composition. I cover why total protein intake is only the first step, how to time your meals for recovery and satiety, and why not all protein sources are created equal. This is all about simplifying what actually moves the needle and what doesn’t so you stop wasting energy stressi...

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86:10

Cardio For Lifters, Physiologic Flexibility & Stress...

The Mind Muscle Connection ·

2025/07/16

Welcome to the Mind Muscle Connection Podcast! In this episode, I’m joined by Dr. Mike T. Nelson to talk about Cardio For Lifters, Physiologic Flexibility & Stress Resilience, D9 Caffeine and more. We cover how much cardio you really need if your goal is muscle, ways to improve VO2 max without burning out, how to train around big life stressors, and Dr. Mike’s concept of “Physiologic Flexibility” for building long-term resilience. This is a very informative episode, so don’t miss out! L...

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20:20

HRV, Weighted Vests, The Importance of Stress...

The Mind Muscle Connection ·

2025/07/14

Welcome to the Mind Muscle Connection Podcast! In this Q&A episode, I answer three questions: HRV, Weighted Vests, The Importance of Stress Resilience First, I break down HRV in real terms: what it is, why it matters, and how it should actually guide your decisions. Then I share my honest take on using weighted vests and wrap up with a powerful lesson from a client who’s crushing her fat loss phase without being perfect. Her story shows how building stress resilience helps you stop spir...

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21:15

High RHR? Low HRV? Stress Load High? How To Adjust...

The Mind Muscle Connection ·

2025/07/11

Welcome to the Mind Muscle Connection Podcast! In this solo episode, I’m diving into High RHR? Low HRV? Stress Load High? How to Adjust Training + Nutrition I break down my 3-step framework for managing total stress load and focus specifically on how to adjust your training and nutrition to match your recovery. This episode walks you through practical examples and tools I use with clients when they’re under stress, sleep-deprived, or just not recovering well. If you’ve ever hit a wall with...

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65:05

Pain Misconceptions, Nervous System Regulation, and...

The Mind Muscle Connection ·

2025/07/09

Welcome to the Mind Muscle Connection Podcast! In this episode, I sit down with Dr. Sean Pastuch to dive deep into Pain Misconceptions, Nervous System Regulation, and What Actually Builds Pain Tolerance. We unpack the mindset behind pain, how your nervous system, stress, and lifestyle factors can work for or against you, and why some people stay stuck even with all the right exercise strategies. So if you’re tired of working around pain instead of resolving it, this conversation is for you! ...

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19:35

Training During Travel, Nutrition On The Go, Steps...

The Mind Muscle Connection ·

2025/07/07

Welcome to the Mind Muscle Connection Podcast! In this Q&A episode, I cover 4 key questions that came in recently, Training During Travel, Nutrition On The Go, Steps Enough For Cardio, Underreporting Calories! I walk through what actually causes underreporting in food logs (and it’s not broccoli), plus I share tips for eating on the go, how to approach training while traveling, and why just getting your steps in isn’t enough if you want to optimize body comp, health, and recovery. So if y...

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20:46

How And Why I Use Higher Calorie Days In Fat Loss For...

The Mind Muscle Connection ·

2025/07/04

Welcome to the Mind Muscle Connection Podcast! In this solo episode, I discuss How And Why I Use Higher Calorie Days In Fat Loss For Myself and Clients I share how I use higher calorie days for myself and clients, when they’re helpful (and when they’re not), and what they can do for your performance, recovery, and long-term sustainability. I also break down who should be using them, how to implement them smartly, and what to avoid so they don’t turn into a binge. If you’re trying to lose f...

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58:15

Training Frequency, Heat Adaptation & Programming...

The Mind Muscle Connection ·

2025/07/02

Welcome to the Mind Muscle Connection Podcast! In this episode, I sit down with two of my favorite recurring guests, Jordan Lips and Brian Borstein, to talk about Training Frequency, Heat Adaptation & Programming Efficiency. We cover how they’re currently structuring their training, what they’ve changed recently, and how heat, frequency, and fatigue all play a role in long-term progress. We also dig into exercise order, deadlifts, circuit setups, and the real science behind training frequ...

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23:47

Bloating/Swollen Stomach Tips, 3-10 Sets Enough?...

The Mind Muscle Connection ·

2025/06/30

Welcome to the Mind Muscle Connection Podcast! In this Q&A episode, I talk about Bloating/Swollen Stomach Tips, 3-10 Sets Enough? Dietary Fat Ceiling, Food Volume and more! I cover a wide range of practical questions I’ve received around training, nutrition, and recovery, focusing on how to make smart decisions that match your goals and lifestyle. I also dig into volume eating, common causes of bloating, and why it’s important to work with your body and not against it. If you’ve been s...

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15:06

The #1 Skill Most People Are Missing in Their Fitness...

The Mind Muscle Connection ·

2025/06/27

Welcome to the Mind Muscle Connection Podcast! In this solo episode of the Mind Muscle Connection podcast, I dive into The #1 Skill Most People Are Missing in Their Fitness Journey. I talk about how modern life messes with our hunger, energy, and recovery cues and why most people are stuck not because they need a new strategy, but because they don’t know how to listen to the feedback their body is giving them. I also walk through how I use this awareness inside my Performance Recomp Method ...

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71:30

Dr. Eric Helms -How Your Current Body Composition and...

The Mind Muscle Connection ·

2025/06/25

Welcome to the Mind Muscle Connection Podcast! In this episode, I’m joined again by Dr. Eric Helms to break down How Your Current Body Composition and Stress Should Dictate Your Strategy. We talk about what to consider before jumping into your next goal, how stress, leanness, and recovery all interact. Plus, he shares what his own prep looks like, what’s changed for him over the years, and how he’s thinking about offseason phases now. If you’re trying to set yourself up for long-term progress...

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16:16

2 vs 3 Sets, Importance of Exercise Order, Higher...

The Mind Muscle Connection ·

2025/06/23

Welcome to the Mind Muscle Connection Podcast! In this Q& A episode, I talk about 2 vs 3 Sets, Importance of Exercise Order, Higher Carbs on Training Days and More. I answer four practical listener questions that dive into some of the most common challenges people face in their training and nutrition routines, including the structure your sets for maximum efficiency, how to approach higher carb intake on training days, glute activation and when it makes sense to adjust your training bas...

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16:42

How I Coach Clients Through Their Next Body Comp...

The Mind Muscle Connection ·

2025/06/20

Welcome to the Mind Muscle Connection Podcast! In this solo episode, I break down How I Coach Clients Through Their Next Body Recomp Phase with Strategy Not Emotion. I discuss the mistakes many people make in their fitness journey and how to make smarter, phase-based decisions based on your current body composition, biofeedback, stress load, and recent methods. If you’re feeling stuck, unsure if you should cut or build, or just want to understand the strategy behind long-term results, this ...

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63:26

This Is What Happens When You Stay in a Calorie...

The Mind Muscle Connection ·

2025/06/18

Welcome to the Mind Muscle Connection Podcast! In this episode, I’m the guest on Allison Pavone’s show to talk about What Happens When You Stay in a Calorie Deficit Too Long (And How to Fix It). We dive deep into what really holds people back from reaching their fat loss and muscle-building goals, especially women over 40 who’ve been stuck in chronic dieting patterns. Also, how low calorie intake affects metabolism, hormones, energy, and body composition and what it actually takes to reverse ...

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18:47

Sodium Needs, Counting All Protein, Why I Use...

The Mind Muscle Connection ·

2025/06/16

Welcome to the Mind Muscle Connection Podcast! In this Q&A episode, I answer five great listener questions covering everything from Sodium Needs, Counting All Protein, Why I Use Training Cycle and More We get into whether all protein counts toward your daily target, what supplements are worth taking even if your diet’s solid, and how to approach training cycles for hypertrophy. I also break down why sodium is underrated for lifters and why wearable calorie tracking isn’t as accurate as mo...

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20:15

Why I Think Occasional Calorie Deficits Help — Even...

The Mind Muscle Connection ·

2025/06/13

Welcome to the Mind Muscle Connection Podcast! In today’s solo episode, I dig into a big topic on Why I think Getting Into a Calorie Deficit Every So Often Is a Good Idea - Even If Your Happy With Your Body Recomp I discuss when it makes sense to dip into a deficit, the health and metabolic benefits, how often to do it, and why stress load, recovery, and context all matter. If you’re someone who’s been eating at maintenance, building, or just unsure if you “should” cut again—this episode is...

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45:31

The Inputs That Actually Drive Body Recomp | Ep 608

The Mind Muscle Connection ·

2025/06/11

Welcome to the Mind Muscle Connection Podcast! In today’s episode, I’m sharing a special guest appearance I made during a group coaching call hosted by Kathy to talk about The Inputs That Actually Drive Body Recomp. I talk about how you can build muscle without always being in a deficit, why progress at maintenance matters, and what habits to focus on when the scale isn’t moving. Plus, we also get into common questions around creatine use, pre-workout nutrition, and how things like hydration ...

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15:44

DEXA Scans, Glucose Monitors, Fat Loss Dieting For...

The Mind Muscle Connection ·

2025/06/09

\Welcome to the Mind Muscle Connection Podcast! In today’s episode, I cover DEXA Scans, Glucose Monitors, Fat Loss Dieting For Other Reasons Besides Aesthetics. I dive into three great listener questions that challenge some common ideas around fat loss and tracking tools. We get into when it makes sense to diet even if you’re not chasing aesthetics, how much trust to put in DEXA scan results, and what blood sugar spikes really tell you (and don’t tell you). I also share why context matters wi...

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18:07

3 Workout Meal Timing Tips + Most Overlooked Aspect...

The Mind Muscle Connection ·

2025/06/06

Welcome to the Mind Muscle Connection Podcast! Ever wondered how much your meal timing really impacts your workout performance and body goals? In this episode, I talk about 3 Meal Timing Tips Around Workouts + The Most Overlooked Aspect When It Comes to Training Performance. We’ll clear up some common misconceptions, talk about simple strategies to fuel your workouts effectively, and highlight why hydration often gets overlooked but is actually one of the most important factors. This episo...

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49:37

Balancing Hypertrophy, Cardio, and Life with Bryan...

The Mind Muscle Connection ·

2025/06/04

Welcome to the Mind Muscle Connection Podcast! In this episode, Bryan Borstein is back to discuss Balancing Hypertrophy, Cardio and Life. This conversation explores the importance of skill, effort, and individual response in training volume and frequency, emphasizing that less can sometimes be more if done correctly. So if you’re feeling overwhelmed by traditional routines or just curious about trying something different, this episode is for you! Let’s talk about: IntroductionUpdate on Bry...

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