Welcome to another insightful episode of The Nutrition and Life Podcast! Today, our host Lisa Franz sits down with Jeff Hoehn, a dedicated fitness coach and host of the "Mind Muscle Connection" podcast. Together, they delve deep into the nuances of managing diet, hunger, and overall well-being, especially for those on a fat loss journey. Jeff shares his personal struggles with gut health, revealing why he had to ditch chewing gum entirely. They discuss the critical balance between food volume and calorie intake, highlighting common mistakes in nutrition tracking that often hinder fat loss, like misjudging snacks, cooking sprays, and condiments. This episode provides valuable tips on maintaining energy levels, tracking meals accurately, and understanding the impact of body composition on hunger. Jeff offers practical advice on stress management, emphasizing consistent sleep patterns and exposure to natural sunlight. He also explains the physiological effects of poor sleep on hunger and decision-making. Whether you're a beginner in macro tracking or striving to refine your approach, Lisa and Jeff's discussion is brimming with actionable strategies to help you navigate the complexities of diet, exercise, and hunger management. Tune in to learn how to make informed, mindful choices on your fitness journey! 00:00 Started working out young to build muscle. 05:39 Hunger is essential yet manageable for fat loss. 06:20 People struggling with quick-result diets and hunger. 10:06 Consistent meal timing helps with energy management. 13:16 Exercise energy compensation affects total expenditure efficiency. 16:23 Poor sleep impacts hunger, decision making, motivation. 19:43 Phone usage before bed impacts sleep quality. 22:57 Stress increases cravings for tastier, less healthy food. 26:32 Observe stress, adjust eating habits for balance. 30:48 Whole foods increase satiety over processed options. 33:29 Gum upsets gut; food volume impacts fullness. 38:17 Tips for hunger regulation and mindful eating. 41:31 Weigh food for accurate serving sizes, monitoring. 44:10 Underestimate calories; oils and butters add up. 46:15 Be honest about calorie intake, especially eating out. 51:11 Nutrition often overlooked in body composition struggles. 52:58 Excited for crossover podcast collaboration, Mind Muscle. Follow Jeff Hoehn: Instagram: @jeffhoehn_ https://www.instagram.com/jeffhoehn_ Website: https://jhhealth.net/ Episode Availability: Catch this insightful conversation with Jeff Hoehn on all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and our very own website. Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation. Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more content like this to you. Join us next time on the Nutrition and Life podcast for another dose of wisdom to help you cultivate a healthier and more fulfilled life!