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 frequenc...
Jul 02, 2025•58 min
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 second-...
Jun 30, 2025•23 min
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 to he...
Jun 27, 2025•15 min
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 an...
Jun 25, 2025•1 hr 11 min
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 based on...
Jun 23, 2025•16 min
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 one’s...
Jun 20, 2025•16 min
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 die...
Jun 18, 2025•1 hr 3 min
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 most ...
Jun 16, 2025•18 min
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 for ...
Jun 13, 2025•20 min
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 and...
Jun 11, 2025•45 min
\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 with ...
Jun 09, 2025•15 min
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 episode wil...
Jun 06, 2025•18 min
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: Introduction Update on Bryan Bo...
Jun 04, 2025•49 min
Welcome to the Mind Muscle Connection Podcast! In this episode, we talk about Creatine for Women, Tracking Tips, How Much Conditioning and More We’ll explore practical tips, recent research, and simple strategies to help you make progress without feeling overwhelmed. If you’ve ever felt confused about what’s worth your time or how to optimize your habits, this episode is here to give you clarity! Let’s talk about: Introduction Creatine Tracking vs Logging Tracking tips Creatine for Women Conditi...
Jun 02, 2025•17 min
Welcome to the Mind Muscle Connection Podcast! Ever wondered what really happens when you're at maintenance calories? Or what you should and shouldn’t expect in terms of progress? In this episode, we dive into What Can And Can’t Happen At Maintenance. We’ll talk about common misconceptions, set realistic expectations, and share practical insights to help you stay motivated and on track. So if you're feeling frustrated with slow progress or just want a clear understanding of what maintenance real...
May 30, 2025•18 min
Welcome to the Mind Muscle Connection Podcast! In today's episode, I’m sharing a special guest appearance where I was invited onto the 100% Real with Ruby podcast. We dive into Why The Bulk-Cut Cycle Fails Women: The Truth About Building Your Physique. We talk about common mistakes women make when trying to build their physique, like under-eating or focusing too much on the scale, and how to approach training and nutrition in a smarter way and a lot more. If you’ve ever felt frustrated with slow...
May 28, 2025•1 hr 5 min
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I’m diving into Body Recomp Fat Loss Q&A! I discuss some common questions and misconceptions about indulging foods like chocolate, movement, proper nutrition, and lifestyle factors. Plus, I cover how long to stay in a fat loss phase and much more. If you’re in a fat loss phase or just curious how it works, this episode is packed with honest advice and relatable insights so don’t miss out! Let’s talk about: Introduction Fat ...
May 26, 2025•19 min
Welcome to the Mind Muscle Connection Podcast! In this solo episode, we are talking The Case for Walking After Meals, Better Sleep, and Smarter Eating— Backed by Science I share practical tips like the best ways to manage blood sugar after meals, how sleep patterns influence hunger and calorie intake, and the importance of nutrient status, especially vitamin D, in supporting your fitness goals. This episode is packed with information that can help you make smarter choices so be sure to tune in! ...
May 23, 2025•18 min
Welcome to the Mind Muscle Connection Podcast! In this episode, we sit down with Dr. Nicholas Fabiano to talk about Exercise, Cognition, and Creatine: Bridging Mental and Physical Health. We explore the emerging research on creatine, a supplement many associate with muscle building, and how it might support brain energy and mental health conditions like depression and ADHD. If you’re curious about how small lifestyle changes or supplements can make a difference in mental health, or if you want t...
May 21, 2025•1 hr 12 min
Welcome to the Mind Muscle Connection Podcast! In this Q&A episode, we talk about building phases, the role they play in body recomposition, and how to avoid common pitfalls. We dive into practical tips on structuring a building phase to optimize muscle growth without unnecessary fat gain, understanding the difference between effective building phases and "decomp" phases, and why consistency in training, nutrition, and lifestyle is crucial. We also discuss whether mini-cuts and bulks are eff...
May 19, 2025•18 min
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I discuss Why 'Eat More' or 'Eat Less' Isn’t Always the Answer. I’m diving into why common advice like “you just need to eat more” or “cut your calories” often misses the mark when it comes to body composition, energy, and progress. We explore overlooked factors like stress, sleep quality, gut health, micronutrient deficiencies, training structure, and how your body actually uses the fuel you give it. If you’re feeling stuck de...
May 16, 2025•16 min
Welcome to the Mind Muscle Connection Podcast! In today’s episode, we’re joined by Arianne Missimer, founder of The Movement Paradigm and a leading expert in holistic health and functional medicine. We dive into the fascinating world of nervous system regulation and how it plays a crucial role in your overall well-being. Arianne breaks down the science behind stress resilience, the importance of the vagus nerve, and how managing your nervous system can improve everything from recovery and perfor...
May 14, 2025•1 hr 11 min
In this Q&A episode, we talk about Fruit and Vegetable Intake, Fat Loss Challenges, and Meal Timing Strategies. We deep dive into practical tips on increasing fruit and veggie intake without feeling overwhelmed, focusing on building consistency and variety. And if you’ve ever wondered why fat loss stalls despite being in a calorie deficit, we’ll discuss the role of metabolic health, tracking accuracy, and how lifestyle factors can impact progress. This is a very informative and insightful ep...
May 12, 2025•23 min
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I discuss The Harsh Truth About Building Muscle: It’s Slow And You’re Probably Slowing It Down More! I’m diving into why building muscle is a slow process — even when you're doing everything right — and what might be holding you back. Plus, the common mistakes and practical tips to help you stay consistent and see real results over time. If you’re feeling frustrated with building muscle, this episode is a must listen! Let’s tal...
May 09, 2025•15 min
Welcome to the Mind Muscle Connection Podcast! In today’s episode, we’re joined by Kristi Storoschuk a PhD candidate who studies exercise physiology. We deep dive into the topic of From Fasted Training to Mitochondrial Health. Kristi discussed about how fasted training affects your training, the specifics of what research suggests about how Mitochondrial plays a role in your energy, metabolism and more. If you’re trying to figure out if fasted training is right for you and want to understand Mit...
May 07, 2025•1 hr 10 min
Welcome to the Mind Muscle Connection Podcast! In this Q&A episode, we talk about Conditioning Done Right, Testing Your Metabolism, Programming. We deep dive about more than just “cardio” and learn what real conditioning looks like. And if you’ve ever wondered how to tell if your metabolism is working for you, we’ll share practical ways to check in with your body and understand your metabolic health without complicated tests and the importance of sticking to a consistent plan which is key fo...
May 05, 2025•22 min
Welcome to the Mind Muscle Connection Podcast! In this solo episode, we’re tackling a topic that’s on many minds as summer approaches — The Real Reason Summer Diets Don’t Work (Final Call for The Performance Recomp Method). I break down the pitfalls of rushing into a weight loss plan, especially if you haven’t laid the groundwork for sustainable habits. You might find yourself losing a few pounds, but often, that doesn’t translate into meaningful changes in your body composition. If you’re tempt...
May 02, 2025•13 min
Welcome to the Mind Muscle Connection Podcast! If you’re Still Not Seeing Results — Here’s Why Your Body’s Not Responding! We’ll unpack the common struggles faced by those who are putting in the effort but may feel drained and stuck, despite their hard work. Plus, how to create a better balance, including the importance of nutrient-rich foods, quality sleep routines, managing stress, and what strategic training really means. Are you someone who feels like you’re doing everything right—eating cle...
Apr 30, 2025•18 min
Welcome to the Mind Muscle Connection Podcast! In today’s episode, we’re diving into Redefining Body Recomp + How To Know Which Approach Is Right For You We’ll explore how you can reshape your body composition over time while prioritizing your health and performance. Plus, the importance of understanding your energy balance, and how to effectively manage the phases of weight gain and loss. If you've ever felt confused or overwhelmed by your body goals, this episode is a must listen! Let’s talk a...
Apr 28, 2025•29 min
Welcome to the Mind Muscle Connection Podcast! In this solo episode, I talk about Training Hard But Not Seeing Results? Here’s What No One’s Talking About. As we explore the nuances of stress, I explain how it impacts your body composition and health and why simply focusing on calories and exercise may not be enough to see the changes you want. I also discuss different types of stress and how they can stack up to create a challenging environment for achieving your goals. If you’re dealing with s...
Apr 25, 2025•23 min
