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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

73:56

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

The Mind Muscle Connection ·

2026/01/07

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 phase, to offseason strategies, to how much muscle you can realistically build in a surplus withou...

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31:28

Gut Health 101 For Body Comp | Ep 697

The Mind Muscle Connection ·

2026/01/05

Welcome to the Mind Muscle Connection Podcast! In this solo episode, I’m diving into Gut Health 101 for Body Comp You’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 the rabbit hole of testing and supplements. This is based not only on what I see in clients, bu...

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43:46

2025 Fitness Lessons/Learnings | Ep 696

The Mind Muscle Connection ·

2026/01/02

Welcome to the Mind Muscle Connection Podcast! In this solo episode, I share my 2025 Fitness Lessons/Learnings I 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 important than ever. If you’re in a season of transition, or just looking to make smarter choic...

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46:22

How My Fitness Changed Since Becoming a Father (Guest...

The Mind Muscle Connection ·

2025/12/31

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 Father I 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 personal reflection, part practical strategies, and all about navigating this season with intenti...

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27:19

Fat Loss Misconceptions To Leave Behind in 2026 | Ep 694

The Mind Muscle Connection ·

2025/12/29

Welcome to the Mind Muscle Connection Podcast! In this solo episode, I dive into the Fat Loss Misconceptions To Leave Behind in 2026 From 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 do instead if you want results that actually last. If you’ve been spinning your wheels or f...

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24:59

7 Common Cardio Mistakes Lifters Make In a Body...

The Mind Muscle Connection ·

2025/12/26

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 Recomp I’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 actually improve your recovery and training performance. If you’ve been avoiding cardio or just...

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72:47

The Science of Muscle Growth: Mechanical Tension,...

The Mind Muscle Connection ·

2025/12/24

Welcome to the Mind Muscle Connection Podcast! In today's episode, I am joined by Derrick Van Emery, 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,” soreness, and low vs high rep training, including how to think about long-term progress and real...

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29:01

How To Improve Your Metabolic Flexibility For Better...

The Mind Muscle Connection ·

2025/12/22

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 know where you fall, and the right strategies to start feeling better and seeing results agai...

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29:22

Sleep Biofeedback Markers, Low vs High Reps,...

The Mind Muscle Connection ·

2025/12/19

Welcome to the Mind Muscle Connection Podcast! In this solo episode, I am answering a few questions about Sleep Biofeedback Markers, Low VS High Reps, Progressive Overload, Can Maint Cals Change I talk about the key factors that impact sleep, recovery, and fat loss, everything from circadian rhythm habits and caffeine timing to sleep quality and total daily energy expenditure. I also touch on common mistakes I see around maintenance calories and why your body might be adapting in ways you d...

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72:09

Bodybuilding vs Gen Pop Fat Loss, Fat Loss...

The Mind Muscle Connection ·

2025/12/17

Welcome to the Mind Muscle Connection Podcast! Peter Fitschen is back on the podcast for round four, and this one dives deep into Bodybuilding vs. Gen Pop Fat Loss Sustainability Thresholds, Reverse Dieting and More. We cover everything from smart prep timelines to post-diet recovery to why sustainability looks very different for competitors vs. lifestyle clients. We break down where most people go wrong in fat loss phases, how aggressive you can really be, plus Peter shares what he’s doing d...

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27:23

Unpopular Opinion: More Muscle Isn't Always Better |...

The Mind Muscle Connection ·

2025/12/15

Welcome to the Mind Muscle Connection Podcast! In this solo episode, I’m breaking down my Unpopular Opinion: More Muscle Isn’t Always Better I’m walking through the downsides of always being in a surplus, training 5–6 days a week, and neglecting things like conditioning, movement, and stress management. I touch on long-term health, muscle quality, recovery limitations as we age, and why your lifestyle habits need to match your goals. This episode is especially relevant if you’re over 30 an...

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26:39

New Research: What Actually Builds Muscle and What...

The Mind Muscle Connection ·

2025/12/12

Welcome to the Mind Muscle Connection Podcast! In this solo episode, I’m sharing a New Research: What Actually Builds Muscle and What Doesn’t I walk through what actually drives hypertrophy, why effort and technique beat fancy strategies every time, and why things like the pump, soreness, or even hormonal spikes aren’t as important as we once thought. I also get into what recovery really means, why consistency matters more than perfection, and the rep ranges I’ve come to believe work best f...

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61:56

Metabolic Flexibility, Low Carb, and the Key...

The Mind Muscle Connection ·

2025/12/10

Welcome to the Mind Muscle Connection Podcast! In this episode, I sit down with Mikki Williden, PhD in nutrition, registered nutritionist, endurance athlete, and host of the Mikkipedia podcast. We get into everything from collagen and bone health to macro tracking, carb periodization, alcohol, and metabolic flexibility. Mikki shares how her approach has evolved over the years, what she prioritizes with clients, and why food quality still matters even if you’re hitting your macros. If you want...

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24:51

7 Recovery Killers That Make Body Comp Change Harder...

The Mind Muscle Connection ·

2025/12/08

Welcome to the Mind Muscle Connection Podcast! In this solo episode, I’m diving into 7 Recovery Killers That Make Body Comp Change Harder For Those Over 30 I’ll break down what recovery really means, why it matters more as you age, and how things like poor diet quality, high training volume, and bad sleep habits compound over time. I also cover how to recognize when you’re under-recovered and share real markers and strategies to get back on track. If you’ve been pushing hard in the gym but...

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26:54

A Strategy to Keep You Leaner and Healthier Year...

The Mind Muscle Connection ·

2025/12/05

Welcome to the Mind Muscle Connection Podcast! In today’s solo episode, we dive into the High Energy Flex Lifestyle — a sustainable approach to staying lean, feeling better, and maintaining a healthier metabolism year-round. You’ll learn how High Energy Flex works, why it's more effective than typical dieting strategies, and how to implement it based on your goals. Let’s talk about: IntroductionWhat the High Energy Flex Lifestyle Actually MeansHow Energy Balance Adapts (and why that matters)...

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54:29

Chest Training, Volume, TRT, Sleep, Our Training...

The Mind Muscle Connection ·

2025/12/03

Welcome to the Mind Muscle Connection Podcast! In today’s episode, I sit down with Jordan Lips and Bryan Boorstein to talk about Chest Training, Volume, TRT, Sleep, Our Training Routines We get into chest training strategies and the evolution of our programming over time, plus how our own routines are shifting with age and experience. Brian shares his thoughts on low-dose TRT and tracking bloodwork, and we talk about how to stay adaptable with volume, sleep, and recovery as life changes. I...

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39:45

Some Things I've Changed My Mind On When It Comes To...

The Mind Muscle Connection ·

2025/12/01

Welcome to the Mind Muscle Connection Podcast! In this solo episode, I walk you through Some Things I’ve Changed My Mind On When It Comes To Building Muscle. These are shifts I’ve made through coaching hundreds of clients, refining my own training, and staying curious as a student of the process. I cover things like training volume, form, cardio, machines vs. barbells, pushing weight gain, and more. This episode is for the lifters who want to train smarter… not just harder and actually unde...

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21:12

A Strategy To Stay Leaner And Healthier During Your...

The Mind Muscle Connection ·

2025/11/28

Welcome to the Mind Muscle Connection Podcast! In this solo episode, I talk about “A Strategy To Stay Leaner And Healthier During Your Build Phase For Those Over 30 I dive into a strategy that can keep your metabolism sharp, improve body composition, and reduce unwanted fat gain without sacrificing muscle growth. Also, I break down the difference between the fed and fasted states, why it matters during a surplus, and how to strategically incorporate low-carb days or fasted cardio without ta...

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76:46

Volume For Muscle Growth, Body Recomp, Calorie...

The Mind Muscle Connection ·

2025/11/26

Welcome to the Mind Muscle Connection Podcast! In this coaches roundtable episode, I sat down with Brandon and Jeremiah to talk through some of the biggest topics lifters are wrestling with right now. Volume For Muscle Growth, Body Recomp, Calorie Surpluses, Fasted Training and More We get into how we think about volume, why some people grow with less and some need more, the real story behind body recomposition, why surpluses don’t need to be aggressive, and where fasted training or cardio ma...

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21:56

How To Feel Great This Holiday Season (And Not Feel...

The Mind Muscle Connection ·

2025/11/24

Welcome to the Mind Muscle Connection Podcast! In this solo episode, I talk about How to Feel Great This Holiday Season (And Not Feel Bloated, Puffy and Stressed) I share the exact strategies I use with clients to help them feel good and not just survive the holidays, but come out of them feeling better. Plus, I break down what really matters during this time of year: strength training, cardio, smart movement, hydration, sleep, meal timing, alcohol moderation, and managing stress. If you’ve e...

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