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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!
698 Episodes
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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...
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...
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...
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...
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...
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...
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)...
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...
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...
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...
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...
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...
Welcome to the Mind Muscle Connection Podcast! In this episode, I break down 3 Things That I Look For In Each Set To Build Muscle. I share what truly drives hypertrophy in your training: how to approach setup and execution, why tempo matters more than you think, and what level of intensity is actually required to stimulate muscle growth. You’ll also hear how life stress, fatigue, and training inefficiencies can all affect your results and what to do instead. These are the same principles I ...
Welcome to the Mind Muscle Connection Podcast! In this episode, I catch up with IFBB Pro and coach Aaron Straker to talk about TRT, PEDs, Advanced Fat Loss and the Line Between Health and Performance We dig into what it was like to prep while on TRT, how his training evolved through different phases, the signs his body was fighting the bulk, and how he kept performance high all the way to the stage. Aaron also shares his current goals, including a fertility-focused phase and how he’s using lo...
Welcome to the Mind Muscle Connection Podcast! In this Q&A episode, I’m diving into Aggressive Fat Loss For Women, DB vs Barbell RDL, How Long in Fat Loss and more. I break down how long someone should realistically stay in a fat loss phase (especially if they have more to lose), when to take a break, how aggressive is too aggressive when dieting for women, and whether dumbbell or barbell RDLs are “better.” I also share a bit about why I’m switching back to four days of lifting and what...
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I dive into How to Get More Out Of Calorie Tracking (and Eventually Stop Doing It) I break down where people go wrong with calorie and macro tracking, why it stops working, and how to get more from it without becoming obsessive. I share the three core skills I help clients build so they can improve body composition, eat with structure, and eventually step away from tracking altogether. If you’ve ever wondered why tracking ...
Welcome to the Mind Muscle Connection Podcast! In today’s episode, I sit down with Dr. Nick Barringer, a former Army Ranger, researcher, and performance dietitian who’s worked with elite military units, firefighters, and law enforcement. We dive into how something as simple as hydration can change your stress response, why vitamin D is often prescribed in the wrong form, and how supplements like beta‑alanine and creatine support both the body and the brain. Nick also breaks down what he’s s...
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I discuss Reverse Diet or Recovery Diet Post Fat Loss? I walk through the pros and cons of each, share the six factors I weigh most when deciding what to do post-fat loss, and explain why your stress, digestion, and current body comp matter way more than the textbook answer. I also talk about what I typically do with clients and why it’s rarely black and white. If you’ve ever finished a fat loss phase and didn’t know what...
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I talk about 7 Biofeedback Markers I Use With Clients To Lose Fat and Build Muscle. You’ll hear why “how you feel” matters more than what the scale says, and how to start paying closer attention to your internal markers instead of just chasing numbers. I cover the most important feedback markers I track with clients every week and why these markers give us better insight into what’s actually working and where things may be...
Welcome to the Mind Muscle Connection Podcast! In this episode, we have Alex Viada with us to talk about Hybrid Training for Lifters. We dive deep into the evolution of hybrid training and what most people get wrong when trying to combine strength and endurance. Alex shares how he balances Ironman prep with powerlifting, the surprising lessons he took from the clinical trials industry, and why recovery is the biggest missing piece for most people. We also talk about programming misconceptions...
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Is this already at 1.5x speed? Serious question.
100mph review!