Mind Pump: Raw Fitness Truth

Fastest Way to Grow Your Arms

• You can build ANY muscle if you approach it the RIGHT way. (2:50)

• One of the easiest body parts to connect to. (4:05)

• 6 Steps to Get Big Arms in the Fastest Way Possible

• 1. Eat more protein and increase calories. (5:38)

• 2. Get good sleep every night. (7:56)

• 3. 6-9 sets for biceps and triceps 3 days a week. (10:33)

• 4. Reduce volume everywhere else. (13:18)

• 5. Heavy (compound), stretch and squeeze exercises. (15:23)

• 6. Throw in 3 sets of BFR once a week. (19:53)

Related Links/Products Mentioned

• How to Get BIG Arms Guide: Visit - www.mapsbigarms.com

• Visit Seed for an exclusive offer for Mind Pump listeners! ** Code 20MINDPUMP for 20% off your first month of Seed's DS-01® Daily Synbiotic. **

• MAPS Great 8 Launch (Feb. 15-28th) (Retail $127, Code: LAUNCH for 50% off!) ** Launch bonuses include: MAPS GREAT 8 Nutrition Guide + 5 Days of Free Coaching with Top Trainer Cole (Only available to those who sign up by the 22nd. Coaching starts on the 23rd.)

• Mind Pump Store

• Mind Pump #2100: Big Arms Masterclass

• Mind Pump #2518: Five Tips for Amazing Sleep (Listener Coaching)

• Build Your Biceps with Angles – Mind Pump TV

• Mind Pump #2791: This Simple Rep Technique Doubles Your Results

• Occlusion Training Guide | MAPS Fitness Products

• Occlusion Training Tutorial- How to Increase Muscle Size Using Blood Flow Restriction – Mind Pump TV

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

• Mind Pump Fit Tip: What's More Important, Diet or Exercise? (3:38)

• Is Adam made of glass? (20:46)

• The cognitive power of methylene blue and what NOT to take it with. (30:04)

• Sal the mouse trapper. (34:09)

• The infamous Hammer Strength machine. (37:15)

• "Steroid" influencers. (39:54)

• Another example of using data to twist & mold outcomes to communicate crap. (45:30)

• The clear pill theory. (49:29)

• The benefits of liposomal glutathione. (1:00:59)

• #ListenerCoaching call #1 – Needing guidance on feeling more comfortable in my body and being able to trust the process. (1:03:01)

• #ListenerCoaching call #2 – What program or training routine is best for me, as someone's goal is to stay injury-free, with my past issues in mind? (1:20:29)

• #ListenerCoaching call #3 – Looking for advice on what style of training is best for me to continue to build muscle, not feeling so stiff, and advice on controlling binge eating. (1:32:07)

• #ListenerCoaching call #4 – Looking for advice on staying compliant with military height & weight standards with a history of crash dieting. (1:48:42)

Related Links/Products Mentioned

• Get Coached by Mind Pump, live! Visit: https://www.mplivecaller.com

• Visit Troscriptions for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP for 10% off your first order. **

• Experience the difference of Liposomal Technology. Use code MINDPUMP for 20% OFF everything. Visit: https://www.rhonutrition.com/discount/MINDPUMP

• New Program Launch (Feb. 15-28th): MAPS Great 8 (Retail $127, Code: LAUNCH for 50% off!) ** Launch bonuses include: MAPS GREAT 8 Nutrition Guide + 5 Days of Free Coaching with Top Trainer Cole (Only available to those who sign up by the 22nd. Coaching starts on the 23rd.)

• Mind Pump Store

• Mind Pump #2187: Why Building Muscle Is More Important Than Losing Fat With Dr. Gabrielle Lyon

• Mind Pump #2763: Eat as Much as You Want, but Don't Get Fat (JUST follow these 2 rules)

• Hammer Strength H-Squat -DHS-3042

• Trans athletes have no advantage over women, study claims

• Visit Butcher Box for this month's exclusive Mind Pump offer! ** New users will receive their choice between Organic Ground Beef, Chicken Breast, or Ground Turkey FREE in every box for a year. **

• Mind Pump # 2560: How to Break Free from Destructive Body Image Issues

• Mind Pump # 2385: Five Reasons Why You Should Hire a Trainer

• Mind Pump Concierge Coaching

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Dr. Gabrielle Lyon (@drgabriellelyon) Instagram

• Ben Pakulski (@bpakfitness) Instagram

MAPS Great 8 Launch

• The origins of MAPS Great 8. (2:02)

• Simplicity wins! (4:32)

• Who is this program for and why is it unique? (5:49)

• The 'Great 8' System: How and why we chose these exercises. (8:35)

• Beginners to advanced lifters: You will understand how to get better results training less than you ever have. (19:33)

• Built for long-term success: 5 days of free coaching with a Mind Pump certified personal trainer! (21:14)

• The Great 8 Nutrition Guide: Effective includes simple. (24:14)

Related Links/Products Mentioned

• New Program Launch (Feb. 15-28th): MAPS Great 8 (Retail $127, Code: LAUNCH for 50% off!) ** Launch bonuses include: MAPS GREAT 8 Nutrition Guide + 5 Days of Free Coaching with Top Trainer Cole (Only available to those who sign up by the 22nd. Coaching starts on the 23rd.)

• 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more! Or find Ketone-IQ at Target stores nationwide. Visit: https://ketone.com/MINDPUMP

• Mind Pump Store

• Mind Pump #2684: Do ONLY These 8 Lifts to Achieve an Amazing Body

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Cole Steininger (@mindpumpcole) Instagram

• Mind Pump Fit Tip: How to Catch Fire for Fitness! (Fall in Love With it and You'll Always Do it.) (2:17)

• Adam is one of us. (23:30)

• Going down the Epstein emails rabbit hole and making yourself hard to manipulate. (27:55)

• Sal's 'cool dad' moment. (42:25)

• Hurt people, HURT people. (43:23)

• Underestimating EAA's when in a calorie deficit. (49:50)

• A 13-year-old hero! (55:01)

• Getting teased by your kids. (57:38)

• Butcher Box now has chorizo! (58:57)

• The ingredient household. (1:00:34)

• Sal's birthday gift requests. (1:01:57)

• Collectibles, the new currency. (1:04:57)

• #ListenerCoaching call #1 – Can I pay to have somebody go over my specific nutrition and give me a doable plan? (1:10:00)

• #ListenerCoaching call #2 – How do I begin this fitness process again after having a baby, and what should I change to be successful? (1:25:49)

• #ListenerCoaching call #3 – How can I safely fast without compromising muscle? (1:35:59)

• #ListenerCoaching call #4 – Needing advice on how to have a successful cut. (1:44:02)

Related Links/Products Mentioned

• Get Coached by Mind Pump, live! Visit https://www.mplivecaller.com

• Get 20% off Kion at getkion.com/mindpump ** No code needed automatically applied at check out! **

• Visit Butcher Box for this month's exclusive Mind Pump offer! ** New users will receive their choice between Organic Ground Beef, Chicken Breast, or Ground Turkey FREE in every box for a year. **

• February Promotion: Feb 1 - Feb 14th - The Couple's Bundle (Aesthetic, HIIT, Muscle Mommy, No BS 6-Pack Abs), $498 value, only $197! Visit: https://www.mpvalentine.com

• Mind Pump Store

• Mind Pump #2412: The 5 Worst Fitness Mistakes Damaging Your Overall Health & Longevity

• The Invisible Gorilla (Inattentional Blindness)

• Mind Pump #2620: The Ultimate Longevity Plan

• Mind Pump #1495 The Science of Happiness With Arthur C. Brooks

• Mind Pump #2385: Five Reasons Why You Should Hire a Trainer

• 90% of U.S. Cheese Contains GMO Made by Pfizer

• The Ancient Giants Of Nevada And The Mystery Of Lovelock Cave

• Mind Pump #2432: The Truth About Essential Amino Acids with Angelo Keely

• 'Superhuman' boy, 13, swims 4 hours in frigid water then runs over a mile to rescue his mother, sister, and brother lost at sea

• Visit Seed for an exclusive offer for Mind Pump listeners! ** Code 20MINDPUMP for 20% off your first month of Seed's DS-01® Daily Synbiotic. **

• Mind Pump #2776: Good Nutrition Without Tracking Macros (What It REALLY Looks Like)

• Mind Pump Concierge Coaching

• Mind Pump # 2790: How To Get in Shape After Having a Baby

• How To Do A Stomach Vacuum - Train Your Transverse Abdominis

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Arthur Brooks (@arthurcbrooks) Instagram

• Peter Attia, M.D. (@peterattiamd) Instagram

• Nick Hexum (@nickhexum) Instagram

• Corinne Schmiedhauser (@mindpumpcorinne) Instagram

• Jessie Gardner Hilgenberg (@jessie_hilgenberg) Instagram

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday's Quah post on the @mindpumpmedia Instagram page.

• Mind Pump Fit Tip: How to Calculate Volume and Progressively Overload for MAX GAINS. (2:09)

• Fish roe vs fish oil. What's the difference? (23:21)

• Bringing out the science dork in Adam. (25:32)

• Getting your head in the right place before a MASSIVE change in your training. (31:14)

• The benefits of the 'water pump'. (38:07)

• Levers and pulleys. (41:31)

• Do asthma medications stunt growth in children? (45:56)

• An 'Our Place' unboxing. (49:21)

• #Quah question #1 – Are there any actual benefits to vibration plates, or is it another gimmick in the fitness industry? (53:53)

• #Quah question #2 – I'm new to lifting with a barbell, and I have a home gym. I frequently lift when I am home alone. My goal is to progress to heavy squats, but I'm afraid of hurting myself or getting stuck at the bottom. What is the best rep range for me? (57:09)

• #Quah question #3 – What grip/type of pressing movement would be easiest on the rotator cuffs? (1:01:32)

• #Quah question #4 – I have an L5 bulging disc that causes me pretty frequent pain, and I am trying to recover/heal it, but my chiropractor says it could take 3- 6months to fully heal. How am I supposed to train when I can't load heavy? Especially the lower body exercises like squats, deadlifts, etc. (1:04:25)

Related Links/Products Mentioned

• Visit Paleovalley for an exclusive offer for Mind Pump listeners! ** Discount is now automatically applied at checkout 15% off your first order! **

• Visit Our Place for an exclusive offer for Mind Pump listeners! **Code MINDPUMP at checkout to receive 10% off sitewide. 100-day trial with free shipping and returns. **

• February Promotion: Feb 1 - Feb 14th - The Couple's Bundle (Aesthetic, HIIT, Muscle Mommy, No BS 6-Pack Abs), $498 value, only $197! Visit: https://www.mpvalentine.com

• Mind Pump Store

• Building Muscle with Adam Schafer – Mind Pump TV

• Asthma drug may stunt growth permanently

• Visit Joymode for an exclusive offer for Mind Pump listeners! ** Enter MINDPUMP at checkout for 20% off your first order. **

• How to Choose the Correct Weight for a Lift - YouTube

• Suspension Training Series – 3 Favorite Shoulder Exercises

• The Face Pull Variation You NEED To Try (Healthy Shoulders!)

• Handcuff with Rotation (Mind Pump) - YouTube

• The Wall Test | Mind Pump TV

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Mike Salemi (@mike.salemi) Instagram

• Justin Brink DC (@dr.justinbrink) Instagram

Squat & Hip Thrust Butt-Building Master Class

• Address your technique FIRST and then build strength. (1:59)

• The TWO most important exercises to BUILD your glutes (How to do them RIGHT, so you can finally build that butt you want!)

• 1. Squat:

• Bar position. (7:57)

• Core activation. (14:05)

• Not being able to go low enough (heel raises). (16:31)

• 2. Hip thrust:

• How to pick a bench and use a plate if too high. (20:55)

• Tuck pelvis and go up. (22:27)

Related Links/Products Mentioned

• Build Your Butt Masterclass: Visit https://www.mapsbooty.com/

• Get a free Sample Pack of LMNT's most popular drink mix flavors with any purchase! Find your favorite LMNT flavor, or share with a friend. As always, LMNT offers no-questions-asked refunds on all orders. Visit: DrinkLMNT.com/MindPump

• February Promotion: Feb 1 - Feb 14th - The Couple's Bundle (Aesthetic, HIIT, Muscle Mommy, No BS 6-Pack Abs), $498 value, only $197! Visit: https://www.mpvalentine.com

• Mind Pump Store

• Mind Pump #2777: Why Your Butt Is Flat

• Mind Pump # 2770: 4 Reasons Your Butt Isn't Growing !

• Mind Pump # 2135: Barbell Squat Masterclass

• Mind Pump # 2791: This Simple Rep Technique Doubles Your Results

• Mind Pump # 2517: Hip Thrusts vs Squats… Which Builds a Rounder Butt?

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Corinne Schmiedhauser (@mindpumpcorinne) Instagram

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

• Mind Pump Fit Tip: Stretch, Pause, and Squeeze. (Make your Reps Twice as Effective!) (2:41)

• Not your traditional sweats. (21:43)

• Let's dance! (22:56)

• It's good to move. (32:43)

• The staff's to-go protein snack. (34:44)

• Is there a satanic cult that runs the world? (36:06)

• Feeling older and holding on to injury pain. (46:55)

• Welcoming a new partner for your peptide needs. (51:09)

• #ListenerCoaching call #1 – Needing insight on how to break through a plateau and achieve my goals of building muscle and maintaining longevity. (56:14)

• #ListenerCoaching call #2 – How would you recommend someone with a long training history and higher absolute strength best approach these failure days in Anabolic Advanced? (1:05:13)

• #ListenerCoaching call #3 – Trying to get to the bottom of why my testosterone levels have dipped since starting a prolonged cut. (1:17:44)

• #ListenerCoaching call #4 – Is there anything I should be cautious or concerned about when it comes to this reverse diet? (1:32:42)

Related Links/Products Mentioned

• Get Coached by Mind Pump, live! Visit: https://www.mplivecaller.com

• Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! ** No code to receive 20% off your first order. **

• Visit Crisp Power for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP10 for 10% OFF. Give your snack game a serious upgrade. Crisp Power Protein Pretzels deliver super crunchy and delicious snacks that are up to 28g of protein, low carb, zero sugar, and high in fiber! **

• February Promotion: Feb 1 - Feb 14th - The Couple's Bundle (Aesthetic, HIIT, Muscle Mommy, No BS 6-Pack Abs), $498 value, only $197! Visit: https://www.mpvalentine.com

• Mind Pump Store

• Mind Pump #2783: Which Rep Range Is Best for Your Goals?

• Physiology of Stretch-Mediated Hypertrophy and Strength Increases: A Narrative Review

• Mind Pump #1745: How to Pack on Muscle to Your Lagging/Stubborn Body Parts

• Watch Breakdown: 1975 | Netflix Official Site

• Mind Pump Hormones - Facebook

• Visit Pre-Alcohol by ZBiotics for an exclusive offer for Mind Pump listeners! ** Code "MINDPUMP26″ for 15% for first-time purchasers on either one-time purchases, (3, 6, 12-packs) or subscriptions (6, 12-pack). **

• Mind Pump #2690: The NEW DIET Everyone Is Using For Fat Loss

• Mind Pump #2312: Five Steps to Bounce Back From Overtraining

• Mind Pump Concierge Coaching

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Peter Attia, M.D. (@peterattiamd) Instagram

• Phil Vella - "Philly" (@phillyvz) Instagram

How To Get in Shape After Having a Baby

• How To Get in Shape After Having a Baby. (1:36)

• 1. The best work happens before you get pregnant. (2:13)

• 2. Strength training is the key. (8:05)

• 3. Walk. (16:43)

• 5. Go SLOWER than you think. (17:38)

• 4. Eat to nourish, not to change body composition. (18:55)

• 6. Hire a good trainer. (20:51)

• 7. Be patient. (23:14)

Related Links/Products Mentioned

• Postpartum Guide – Visit: https://www.mapspostpartum.com

• February Promotion: Feb 1 - Feb 14th - The Couple's Bundle (Aesthetic, HIIT, Muscle Mommy, No BS 6-Pack Abs), $498 value, only $197! Visit: https://www.mpvalentine.com

• Visit Legion Athletics for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP Buy one, get one 50% off for new customers, and 20% cash back for returning customers! **

• Mind Pump Store

• Mind Pump #1375: How to Train Before, During & After Pregnancy

• Mind Pump #1882: How to Safely Train After Having a Baby

• Mind Pump #1835: Why Resistance Training Is the Best Form of Exercise for Fat Loss and Overall Health

• Mind Pump #2402: The 5 Reasons Why Walking is King for Fat Loss (Burn More Fat than Running & How to Do it Correctly)

• Mind Pump #2385: Five Reasons Why You Should Hire a Trainer

• Pregnancy's impact on the body lasts far longer than we realised

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Mind Pump Fitness Coaching (@mindpumppersonaltraining) Instagram

• Mind Pump Fit Tip: 5 Weird but Effective Ways to Add Muscle. (1:52)

• The power of God. (23:01)

• The shift in culture and media. (25:27)

• Age difference. (28:09)

• Probiotics for fat loss. (35:30)

• Crazy patents that exist. (39:03)

• Androgen receptor density and old-man strength. (41:35)

• Fighting anti-aging with Caldera. (46:33)

• Better men lift each other up. (49:52)

• Mind Pump Recommends Breakdown: 1975 on Netflix. (57:27)

• #ListenerCoaching call #1 – I've completed Anabolic Advanced and Old Time Strength, which program would you recommend next? (1:08:12)

• #ListenerCoaching call #2 – Stuck in bad habits from years of body image issues and unhealthy eating habits. How can I continue to move forward without feeling like I need to track my food? (1:15:42)

• #ListenerCoaching call #3 – How can I look like I lift? (1:27:23)

• #ListenerCoaching call #4 – I'm a 51-year-old female wanting to be as healthy as possible, but struggling with motivation to workout and food noise. (1:42:22)

Related Links/Products Mentioned

• Get Coached by Mind Pump, live! Visit https://www.mplivecaller.com

• Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code MINDPUMP20 for 20% off your first order of their best products. **

• Visit Seed for an exclusive offer for Mind Pump listeners! ** Code 20MINDPUMP for 20% off your first month of Seed's DS-01® Daily Synbiotic. **

• February Promotion: Feb 1 - Feb 14th - The Couple's Bundle (Aesthetic, HIIT, Muscle Mommy, No BS 6-Pack Abs), $498 value, only $197! Visit: https://www.mpvalentine.com

• Mind Pump Store

• The Soviet Training Secrets That Built Unbreakable Strength and Endurance

• Occlusion Training Tutorial- How to Increase Muscle Size Using Blood Flow Restriction – Mind Pump TV

• Muscle Building Secrets of Isometrics - Mind Pump Media

• Jelly Roll Preaches the Gospel on Netflix's 'Star Search'

• Everyone Is Roasting Raiders Owner Mark Davis Over His Comments About 26-Year-Old Girlfriend Hayden Hopkins

• Probiotics for weight loss: a systematic review and meta-analysis

• Child Birth by Centrifugal Force

• How androgen receptors impact testosterone effect | Carole Hooven, Ph.D.

• Science - Caldera + Lab

• Watch Breakdown: 1975 | Netflix Official Site

• Visit Organifi for the exclusive offer for Mind Pump listeners! **Code MINDPUMP at checkout for 20% off**

• Muscle Mommy Movement

• Mind Pump #2560: How to Break Free from Destructive Body Image Issues

• Mind Pump #2690: The NEW DIET Everyone Is Using For Fat Loss

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Peter Attia, M.D. (@peterattiamd) Instagram

• Arthur Brooks (@arthurcbrooks) Instagram

• Jordan Syatt (@syattfitness) Instagram

• Michael Israetel (@drmikeisraetel) Instagram

• Corinne Schmiedhauser (@mindpumpcorinne) Instagram

• Mind Pump Fit Tip: How to Lean Bulk for Lean Gains (Build Muscle, Not Body Fat). (2:38)

• Easy-to-digest vegan protein shakes. (22:15)

• Speaking identity. (24:04)

• Getting too much attention? (30:37)

• Father first. (32:37)

• Laser focused on ketones. (37:06)

• The latest GLP-1 propaganda and the dangers. (40:28)

• Fun Facts with Justin: Rat Utopia Experiment. (46:57)

• How extreme intelligence is more correlated to mental illness. (52:30)

• Being stuck in the past, and pick-up spots for the middle-aged crowd. (1:00:00)

• #Quah question #1 – How do you know if you're getting actual muscle gain or CNS adaptation? Been lifting for 10+ years. (1:10:53)

• #Quah question #2 – You've mentioned the bi-weekly method for strength training and cardio for best results. If you were to juggle between two MAPS programs with this method, which two would you bounce between for someone who just genuinely enjoys the benefits of both? (1:13:28)

• #Quah question #3 – What are some exercises I can do as someone with scoliosis? I want to get back into strength training. (1:17:07)

• #Quah question #4 – What is a good age to introduce weight training for kids? I have 10- and 7-year-old girls who do recreational sports. (1:18:46)

Related Links/Products Mentioned

• Use code MINDPUMP for an exclusive offer for Mind Pump listeners of 15% OFF! New customers only. "If you're trying to feel a little more put together, or you just want some easy wins in your day, this combo is such a good place to start." Visit: https://huel.com/MINDPUMP

• 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more! Or find Ketone-IQ at Target stores nationwide. Visit: https://ketone.com/MINDPUMP

• February Promotion: Feb 1 - Feb 14th - The Couple's Bundle (Aesthetic, HIIT, Muscle Mommy, No BS 6-Pack Abs), $498 value, only $197! Visit: https://www.mpvalentine.com

• Mind Pump Store

• Mind Pump #2160: Macro Counting Master Class

• Mind Pump #2690: The NEW DIET Everyone Is Using For Fat Loss

• Fig and Eagle

• Model ex-wife who revealed NFL husband Matt Kalil's manhood size cites 'free speech' in bid to toss lawsuit

• Kelly Stafford Posts Security Cam Video of Husband Matthew Getting Home at 2:20 AM After NFC Title Loss

• 'Ozempic Vulva': How GLP-1 Drugs May Lead to Vaginal Changes

• This Old Experiment With Mice Led to Bleak Predictions for Humanity's Future

• 7 Surprising Correlations Between Intelligence and Mental Health

• Visit Fatty15 for an exclusive offer for Mind Pump listeners! ** You can get an additional 15% off their 90-day subscription Starter Kit with code MINDPUMP. Fatty15 is on a mission to optimize your C15 levels to help support your long-term health and wellness - especially as you age.

• Mind Pump # 2547: Stop Trying to Get Your Kids in Shape! Do This Instead!

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Scott Donnell (@imscottdonnell) Instagram

• LAUREN FITZ, M.D. (@drlaurenfitz) Instagram

• Dr. William Seeds (@williamseedsmd) Instagram

• Dr. Tyna Moore (@drtyna) Instagram

• Corinne Schmiedhauser (@mindpumpcorinne) Instagram

The Best Way to Get a Flat Stomach

• 5 Steps to Get a Flat Stomach. (1:53)

• 1. Diet. (2:07)

• 2. Build the muscles of the midsection. (6:40)

• 3. Practice TVA exercises. (9:46)

• 4. Avoid foods that bloat. (12:25)

• 5. Manage cortisol. (17:00)

Related Links/Products Mentioned

• Flat Tummy Guide: www.mindpumpmedia.com/flat-tummy-guide

• Visit Hiya for an exclusive offer for Mind Pump listeners! ** Receive 50% off your first order **

• February Promotion: Feb 1 - Feb 14th - The Couple's Bundle (Aesthetic, HIIT, Muscle Mommy, No BS 6-Pack Abs), $498 value, only $197! Visit: https://www.mpvalentine.com

• Mind Pump Store

• Mind Pump #2437: What Happens to Your Body When You Quit Ultra-Processed Foods for 30 Days

• Mind Pump #2756 : The 10 Best Breakfast Foods for Lean Muscle Gains

• Mind Pump #2085: Abs & Core Masterclass

• The TVA and Your Hip Flexors: Smaller Waist and More Core Definition – Mind Pump Blog

• Stomach Vacuums for a Smaller Waist - YouTube

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

• Mind Pump Fit Tip: The 5 "Good" Reasons to Do Cardio. (2:42)

• Dose for your cholesterol. (23:37)

• Old school exercises that have fallen out of favor. (28:00)

• Inappropriate routines for MOST people. (32:42)

• The hesitancy for females to push the weight. (37:46)

• Red-light therapy for the 'pump'. (42:57)

• Chasing the pump. (44:57)

• How personal training is becoming lost with these 1-minute reels. (48:36)

• Kids say and do the darndest things. (55:42)

• #ListenerCoaching call #1 – Is it harder to lose body fat and maintain progress with a more petite frame? (57:39)

• #ListenerCoaching call #2 – I'm about to turn 30 and want to take advantage of my youth, be able to balance longevity, sustainability, and muscle gain. (1:08:08)

• #ListenerCoaching call #3 – Looking for advice on what daily calorie intake you would recommend to support a healthy weight and muscle gain for a mechanic working roughly 50 hours per week with high daily activity levels. (1:19:15)

• #ListenerCoaching call #4 – Looking for program advice for my wife, who has never worked out before, and has access to a home gym. (1:25:29)

Related Links/Products Mentioned

• Get Coached by Mind Pump, live! Visit: https://www.mplivecaller.com

• Visit Dose for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP for 25% off your first month of subscription. **

• Visit Joovv for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP to get $50 off your first purchase. 0% financing available! **

• February Promotion: Feb 1 - Feb 14th - The Couple's Bundle (Aesthetic, HIIT, Muscle Mommy, No BS 6-Pack Abs), $498 value, only $197! Visit: https://www.mpvalentine.com

• Mind Pump Store

• Mind Pump #2655: Ten Cardio Hacks for Fat Loss, Health & Endurance

• Cardio Sucks for Fat Loss - Mind Pump Media

• Dose for your Cholesterol: The Study

• Mind Pump #2312: Five Steps to Bounce Back From Overtraining

• Called To His Kingdom - YouTube

• Red Light Therapy & Muscle Growth: The Science Explained

• Get a free Sample Pack of LMNT's most popular drink mix flavors with any purchase! Find your favorite LMNT flavor, or share with a friend. As always, LMNT offers no-questions-asked refunds on all orders. Visit: DrinkLMNT.com/MindPump

• Mind Pump # 2560: How to Break Free from Destructive Body Image Issues

• Mind Pump # 2690: The NEW DIET Everyone Is Using For Fat Loss

• Mind Pump # 2530: Why All Women Should Take Creatine

• How to Start Strength Training as a Beginner | Mind Pump 2765

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Michael Israetel (@drmikeisraetel) Instagram

• Bret Contreras PhD (@bretcontreras1) Instagram

• Joe DeFranco (@defrancosgym) Instagram

• Ben Bruno (@benbrunotraining) Instagram

• Paul J. Fabritz (@pjfperformance) Instagram

• Cory Schlesinger (@schlesstrength) Instagram

• Corinne Schmiedhauser (@mindpumpcorinne) Instagram

The Most Effective Workout You Can Do from Home

• The advantages of having a GOOD workout that you can do at home. (1:44)

• How You Can Create the Most Effective Workout That You Do from Home

• 1. Make it strength-focused. (8:12)

• 2. Use bands, bodyweight, suspension trainer, and/or weights. (13:09)

• 3. Don't sleep on isometrics. (15:38)

• 4. Short daily workouts work better. (17:04)

• 5. 80/20 rule. (19:21)

• 6. Break up the day with trigger sessions. (22:06)

Related Links/Products Mentioned

• Special Promotion: At Home/MAPS 15 Minute Programs - 50% off all '15' programs (Excluding Muscle Mommy and Performance). ** Code HOME at checkout. **

• Visit Troscriptions for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP for 10% off your first order. **

• Mind Pump Store

• Mind Pump # 2080: Get Jacked With Bands!

• Mind Pump # 2137: The Best Suspension Training Workout Plan for Beginners

• Visit PRx Performance for an exclusive offer for Mind Pump listeners! ** No code for 5% discount gets automatically applied at checkout. **

• How to Build Bigger & Stronger Muscles with ISOMETRICS

• Mind Pump # 2572: Only 15 Minutes a Day to Build Muscle & Burn Fat

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

The Most Effective Workout You Can Do from Home

• The advantages of having a GOOD workout that you can do at home. (1:44)

• How You Can Create the Most Effective Workout That You Do from Home

• 1. Make it strength-focused. (8:12)

• 2. Use bands, bodyweight, suspension trainer, and/or weights. (13:09)

• 3. Don't sleep on isometrics. (15:38)

• 4. Short daily workouts work better. (17:04)

• 5. 80/20 rule. (19:21)

• 6. Break up the day with trigger sessions. (22:06)

Related Links/Products Mentioned

• Special Promotion: At Home/MAPS 15 Minute Programs - 50% off all '15' programs (Excluding Muscle Mommy and Performance). ** Code HOME at checkout. **

• Visit Troscriptions for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP for 10% off your first order. **

• Mind Pump Store

• Mind Pump # 2080: Get Jacked With Bands!

• Mind Pump # 2137: The Best Suspension Training Workout Plan for Beginners

• Visit PRx Performance for an exclusive offer for Mind Pump listeners! ** No code for 5% discount gets automatically applied at checkout. **

• How to Build Bigger & Stronger Muscles with ISOMETRICS

• Mind Pump # 2572: Only 15 Minutes a Day to Build Muscle & Burn Fat

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

• Mind Pump Fit Tip: How do I pick the right exercises for my body? (2:12)

• Some people are built DIFFERENT! (22:49)

• Competitive spirit in the Di Stefano household. (25:14)

• Estrogen land. (26:31)

• Joyriding illegally, and generational shifts with technology. (30:11)

• Adam's annual riding trip. (44:25)

• Who has the best style? (48:00)

• Pranks gone wrong. (50:19)

• Kids say the darndest things. (52:17)

• Crushing nuggets. (53:23)

• Staying healthy with RHO Nutrition. (55:26)

• Improving your brain's processing power through bimanual simulation writing. (58:01)

• #ListenerCoaching call #1 – Ways to deal with the struggle, what I see in the mirror, breaking through mental challenges, and how to take advantage of some "newbie" gains. (1:03:06)

• #ListenerCoaching call #2 – How to build muscle and strength while maintaining athletic performance, specifically keeping up my cardio in the forms of jiu jitsu and running. (1:15:44)

• #ListenerCoaching call #3 – Wanting advice on increasing body weight and strength without feeling sluggish. (1:28:55)

• #ListenerCoaching call #4 – Looking for advice on what program to run after a recent return into fitness at the age of 50 and on TRT. (1:37:34)

Related Links/Products Mentioned

• Get Coached by Mind Pump, live! Visit https://www.mplivecaller.com

• Visit Butcher Box for this month's exclusive Mind Pump offer! ** New users will receive their choice between Organic Ground Beef, Chicken Breast, or Ground Turkey FREE in every box for a year. **

• Experience the difference of Liposomal Technology. Use code MINDPUMP for 20% OFF everything. Visit: https://www.rhonutrition.com/discount/MINDPUMP

• January Promotion: Code NEWYEAR50 at checkout for 50% off the following programs: MAPS Starter, Transform, Anabolic, and Performance! Visit: http://mapsjanuary.com/

• Mind Pump Store

• 2 Anti-Rotation Exercises to Increase STRENGTH GAINS | MIND PUMP TV

• Mind Pump #1677: The Best Explosive Exercises for Muscle Growth & Fat Loss

• "It took me 50+ years to realize what I'll tell you in 69 minutes" - Tony Robbins

• Mind Pump # 2432: The Truth About Essential Amino Acids with Angelo Keely

• Comparative analysis of motor skill acquisition in a novel bimanual task: the role of mental representation and sensorimotor feedback

• Skool Trainer Forum – ** Jan 31st will be the last day to get in for free! Price goes up Feb 1st. Visit: www.skool.com/the-elite-trainer-academy

• Mind Pump #2320: Throw Away the Scale!

• Mind Pump # 2382: The 5 Biggest Challenges With Cutting & Bulking

• 7-Day Overtraining Rescue Guide | Free by Mind Pump Media

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Alex Hormozi (@hormozi) Instagram

• Tony Robbins (@tonyrobbins) Instagram

• Scott Donnell (@imscottdonnell) Instagram

• Corinne Schmiedhauser (@mindpumpcorinne) Instagram

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday's Quah post on the @mindpumpmedia Instagram page.

• Mind Pump Fit Tip: Which Rep Range Is Best for Your Goals? (2:16)

• Research on how much acetaldehyde is released in the gut. (32:15)

• The rules of the bathroom. (36:02)

• Carnival King. (41:02)

• Will resources solve all our problems? (42:13)

• The dangers of Tylenol/acetaminophen. (51:00)

• Ready-to-go protein drink that can go mainstream! (54:27)

• Eating for abundance, and kids & food preferences. (57:10)

• #Quah question #1 – Maybe this is silly, but I'm trying to take rest periods seriously and have a question. During my two to three minutes, do I need to sit still that whole time or can I prep the bar for my next workout and/or like stretch? (1:04:25)

• #Quah question #2 – How can I build my legs/glutes when I have really bad knees? (1:07:37)

• #Quah question #3 – Why can't you do trigger sessions all at once like a set of three instead of three different times a day?! (1:10:32)

• #Quah question #4 – What are the pros and cons of cold plunge/ice baths, sauna, and hot tubs/hot baths? Is one better for weight loss, muscle gain, and mental health/recovery? (1:12:22)

Related Links/Products Mentioned

• Visit Pre-Alcohol by ZBiotics for an exclusive offer for Mind Pump listeners! ** Code "MINDPUMP26″ for 15% for first-time purchasers on either one-time purchases, (3, 6, 12-packs) or subscriptions (6, 12-pack). **

• Experience the difference of Liposomal Technology. Use code MINDPUMP for 20% OFF everything. Visit: https://www.rhonutrition.com/discount/MINDPUMP

• January Promotion: Code NEWYEAR50 at checkout for 50% off the following programs: MAPS Starter, Transform, Anabolic, and Performance! Visit: http://mapsjanuary.com/

• Mind Pump Store

• Mind Pump #1827: The 3 Best Rep Ranges to Build Muscle & Burn Fat

• What Is Acetaldehyde and How Is It Linked to Alcohol?

• Elon Musk SHOCKS! "10 Billion Humanoid Robots by 2040"

• Elon Musk Says Saving for Retirement Is Pointless

• "It took me 50+ years to realize what I'll tell you in 69 minutes" - Tony Robbins

• Major review finds no autism or ADHD risk from pregnancy Tylenol

• Visit Seed for an exclusive offer for Mind Pump listeners! ** Code 20MINDPUMP for 20% off your first month of Seed's DS-01® Daily Synbiotic. **

• MAPS Prime Pro Webinar

• The Most Overlooked Muscle Building Principle - Mind Pump Media

• Sauna Use Associated with Reduced Risk of Cardiac, All-Cause Mortality

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Stan "Rhino" Efferding (@stanefferding) Instagram

• Alex Hormozi (@hormozi) Instagram

• Tony Robbins (@tonyrobbins) Instagram

• Peter Attia, M.D. (@peterattiamd) Instagram

How to Naturally Boost Testosterone

• Data-backed ways to boost testosterone. (2:01)

• 1. Exercise. (3:18)

• 2. Sleep. (11:56)

• 3. Vitamin D. (16:51)

• 4. Zinc. (20:57)

• 5. Magnesium. (21:55)

• 6. Other supps/recommendations: (Fenugreek, Ashwagandha, Shilajit, Tonkat Ali, and red-light therapy.) (23:03)

Related Links/Products Mentioned

• Boost Testosterone Guide: http://mindpumpmedia.com/testosterone-guide

• Visit Crisp Power for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP10 for 10% OFF. Give your snack game a serious upgrade. Crisp Power Protein Pretzels deliver super crunchy and delicious snacks that are up to 28g of protein, low carb, zero sugar, and high in fiber! **

• January Promotion: Code NEWYEAR50 at checkout for 50% off the following programs: MAPS Starter, Transform, Anabolic, and Performance! Visit: http://mapsjanuary.com/

• Mind Pump Store

• Various Factors May Modulate the Effect of Exercise on Testosterone Levels in Men

• Endogenous transient doping: physical exercise acutely increases testosterone levels-results from a meta-analysis

• Sleep and Testosterone: The Essential Connection for Optimal Health

• Association Between Vitamin D Deficiency and Testosterone Levels in Adult Males: A Systematic Review

• Effect of Zinc on Testosterone Levels and Sexual Function of Postmenopausal Women: A Randomized Controlled Trial

• Zinc status and serum testosterone levels of healthy adults

• Effect of fenugreek extract supplement on testosterone levels in male: A meta‐analysis of clinical trials

• A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males

• Tongkat Ali benefits, dosage, and side effects - Examine

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

• Mind Pump Fit Tip: What GLP-1s have taught us. (2:47)

• New education platform for trainers! (27:02)

• Relationship dynamics when it comes to sexual desire. (30:05)

• Making 'behind the neck' exercises cool again! (40:05)

• Why sitting without breaks is a problem. (45:35)

• Kicking your soda habit with Olipop. (48:08)

• An update on Adam's training and diet. (49:35)

• Turning household chores into a difficult workout. (51:07)

• Embracing one's feminine side. (54:20)

• #ListenerCoaching call #1 – Any suggestions or program recommendations that would allow me to continue prioritizing the big lifts, build strength, and gradually reduce body fat? (58:19)

• #ListenerCoaching call #2 – I'm trying to find a balance between macros vs eating intuitively, working out hard but not overdoing it. (1:10:41)

• #ListenerCoaching call #3 – Thoughts on how to manage rapid strength gains vs joint health, whether I should pause progression or change training focus, and what programming direction you'd suggest for a female lifter rebuilding lower body mass without sacrificing longevity? (1:28:04)

• #ListenerCoaching call #4 – How to maintain these physical gains while coming off of the GLP-1, increase strength, and avoid injuries as I get older. (1:42:00)

Related Links/Products Mentioned

• Get Coached by Mind Pump, live! Visit: https://www.mplivecaller.com

• Skool Trainer Forum - ** Jan 31st will be the last day to get in for free! Price goes up Feb 1st. Visit: www.skool.com/the-elite-trainer-academy

• Visit OliPop for the exclusive offer for Mind Pump listeners! **Get a FREE can of OLIPOP: Buy any 2 cans of OliPop in store, and we'll pay you back for one! Works on any flavor, any retailer. **

• January Promotion: Code NEWYEAR50 at checkout for 50% off the following programs: MAPS Starter, Transform, Anabolic, and Performance! Visit: http://mapsjanuary.com/

• Mind Pump Store

• Ozempic Has Ended the Weight Loss Debate – Mike Matthews

• Mind Pump #2597: Before You Take Ozempic, Wegovy, or Mounjaro Listen to This!

• Mind Pump #2410: How to Maximize Fat Loss & Preserve Muscle on GLP-1s (Introducing MAPS GLP-1)

• Mind Pump #2187: Why Building Muscle Is More Important Than Losing Fat With Dr. Gabrielle Lyon

• Elite Trainer Academy – Podcast

• What a study of 67,000 people reveals about sexual desire and age

• Mind Pump #2215: Simple Hacks to Improve Any Marriage With Adam Lane Smith

• Make sitting less and moving more a daily habit for good health

• Get a free Sample Pack of LMNT's most popular drink mix flavors with any purchase! Find your favorite LMNT flavor, or share with a friend. As always, LMNT offers no-questions-asked refunds on all orders. Visit: DrinkLMNT.com/MindPump

• Mind Pump #2560: How to Break Free from Destructive Body Image Issues

• Building Muscle with Adam Schafer – Mind Pump TV

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Mike Matthews (@muscleforlifefitness) Instagram

• Dr. Gabrielle Lyon (@drgabriellelyon) Instagram

• Mind Pump Fitness Coaching (@mindpumppersonaltraining) Instagram

• Adam | Relationship Psychology (@attachmentadam) Instagram

How to Start Losing Weight for Summer, Now!

• The real work is in the offseason. Lay down the foundation NOW! (1:24)

• 5 Steps How to Start Losing Weight for Summer, Now!

• 1. Reverse diet and build muscle. (3:38)

• 2. Begin cutting calories. (9:47)

• 3. Adjust workouts. (11:13)

• 4. Add steps. (12:36)

• 5. Add cardio. (15:30)

Related Links/Products Mentioned

• 3 Steps to Fat Loss Guide

• Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! ** No code to receive 20% off your first order. **

• January Promotion: Code NEWYEAR50 at checkout for 50% off the following programs: MAPS Starter, Transform, Anabolic, and Performance!

• Mind Pump Store

• Mind Pump #2690: The NEW DIET Everyone Is Using For Fat Loss

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Corinne Schmiedhauser (@mindpumpcorinne) Instagram

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

• Mind Pump Fit Tip: Is hormone therapy actually healthy? (2:20)

• There is not a lot from an appearance standpoint that being healthy & fit won't fix. (18:27)

• Are women harder on each other? (23:00)

• How social media is changing culture and social dynamics. (27:04)

• A meal replacement shake that is high on quality and tastes good! (37:02)

• Should you do a 'parasite cleanse'? (39:59)

• Sex and cults. (44:57)

• #ListenerCoaching call #1 – Looking for career advice regarding getting a personal training job without sales experience. (54:17)

• #ListenerCoaching call #2 – Is it possible to recover from stress-related symptoms after intense training and low-body fat levels? (1:08:14)

• #ListenerCoaching call #3 – How do I know when I've tipped the scales on stress, and I need to pull back? (1:18:55)

• #ListenerCoaching call #4 – Advice on starting a podcast about physician wellness. (1:31:12)

Related Links/Products Mentioned

• Get Coached by Mind Pump, live! Visit https://www.mplivecaller.com

• Use code MINDPUMP for a Mind Pump exclusive offer of 15% OFF! New customers only. "If you're trying to feel a little more put together, or you just want some easy wins in your day, this combo is such a good place to start." Visit: https://huel.com/MINDPUMP

• Visit Seed for an exclusive offer for Mind Pump listeners! ** Code 20MINDPUMP for 20% off your first month of Seed's DS-01® Daily Synbiotic. **

• January Promotion: Code NEWYEAR50 at checkout for 50% off the following programs: MAPS Starter, Transform, Anabolic, and Performance!

• Mind Pump Store

• Mind Pump #2752: The Menopause Solution with Dr. Lauren Fitzgerald

• 2025 College Free Speech Rankings

• Mind Pump #2740: The 4 Chemicals That Decide Who We Marry with Adam Layne Smith

• Modern Wisdom Podcast: Why Bonnie Blue Took Her Family To Watch Her in Action

• Mind Pump #2217: Dr. Jordan B. Peterson

• Orgasm Inc: The Story of OneTaste

• Visit Butcher Box for this month's exclusive Mind Pump offer! ** New users will receive their choice between Organic Ground Beef, Chicken Breast, or Ground Turkey FREE in every box for a year. **

• Trainer Bonus Series Episode 1: The Successful Trainer Mindset

• Building Muscle with Adam Schafer – Mind Pump TV

• Mind Pump #2680: The Fitness Obstacles Women Face and How to Solve Them

• Muscle Mommy Movement

• Higher Up Podcast

• Mind Pump #2000: What 2000 Episodes Has Taught Us About Podcasting

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• LAUREN FITZ, M.D. (@drlaurenfitz) Instagram

• Adam | Relationship Psychology (@attachmentadam) Instagram

• Chris Williamson (@chriswillx) Instagram

• Jordan B. Peterson (@JordanBPeterson) Twitter

• Michael Smoak (@higherupwellness) Instagram

• Mind Pump Fit Tip: When Pushing Fat Loss is the Wrong Move for Your Body. (2:11)

• The benefits of NAD and the difference in liposomal technology. (22:00)

• Stubbornness as a superpower. (26:08)

• Building leg stamina, and why what you're avoiding is probably best for you. (29:45)

• Is this generation too isolated? (34:19)

• Making the case for regulation. (46:33)

• Buyer beware: Red-light therapy devices. (50:35)

• Autism Barbie. (56:26)

• Feeling good about the current state of writing on television. (57:16)

• Rage bait and algorithm hacks. (59:25)

• #Quah question #1 – My quads are always sore after squats, lunges, etc. and then stay sore for days later. I warm up and stretch after. I try to progress but not go too heavy when my muscles ache. What else can I do to alleviate that pain? (1:04:19)

• #Quah question #2 – Any tips for perpetually tight hips? I have a desk job, but I do lots of walking and foam rolling several times a week. (1:05:48)

• #Quah question #3 – What's the best way to preserve as much strength as possible while pregnant? (1:09:01)

• #Quah question #4 – I'd love to hear about smart ways to program heavy circuits. Not talking about Orangetheory style circuits, but taking 3-4 lifts, using different muscle groups, and resting maybe 30 seconds between lifts, which would give several minutes before repeating any one lift. Can this be done in a way to gain strength and build muscle? (1:11:06)

Related Links/Products Mentioned

• Experience the difference of Liposomal Technology. Use code MINDPUMP for 20% OFF everything. Visit: https://www.rhonutrition.com/discount/MINDPUMP

• Visit Joovv for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP to get $50 off your first purchase. 0% financing available! **

• January Promotion: Code NEWYEAR50 at checkout for 50% off the following programs: MAPS Starter, Transform, Anabolic, and Performance!

• Mind Pump Store

• What Makes Men Attractive? Science Reveals the Ideal Body

• Mind Pump #2690: The NEW DIET Everyone Is Using For Fat Loss

• Drug use, drinking, smoking, sex on decline among Gen Z

• Inside The Opium Dens Of The Victorian Era

• Barbie launches first autistic doll. See its unique features

• 'Political violence': MAGA supporter charged over wild brawl with anti-ICE protesters

• Visit Paleovalley for an exclusive offer for Mind Pump listeners! ** Discount is now automatically applied at checkout 15% off your first order! **

• Mind Pump #2312: Five Steps to Bounce Back From Overtraining

• MAPS Prime Pro Webinar

• Mind Pump #1697: HIIT Training Doesn't Work (Unless You Follow These Steps)

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

Why Your Butt Is Flat

• The anatomy of the glute and the role of origin and insertion in genetic differences. (2:03)

• Don't make these mistakes! (7:20)

• 5 Reasons Why Your Butt Is Flat

• #1 - You aren't eating enough. (8:41)

• #2 - You aren't trying to get strong. (12:06)

• #3 - You have a sleepy butt. (13:33)

• #4 - Your intensity is too high. (19:18)

• #5 - Your intensity is too low. (21:28)

Related Links/Products Mentioned

• Build Your Butt Masterclass

• Visit Troscriptions for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP for 10% off your first order. **

• January Promotion: Code NEWYEAR50 at checkout for 50% off the following programs: MAPS Starter, Transform, Anabolic, and Performance!

• Mind Pump Store

• Mind Pump #2652: How Undereating is Making You Fat & Unhealthy

• Mind Pump #2567: Women Who Lift: Breaking Myths and Building Muscle

• Mind Pump #1667: The Best Exercises You Can Do to Develop the Perfect Butt

• Mind Pump #2155: The Art & Science of Building Perfect Butts With Bret Contreras

• Mind Pump #2517: Hip Thrusts vs Squats… Which Builds a Rounder Butt?

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Bret Contreras PhD (@bretcontreras1) Instagram

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

• Mind Pump Fit Tip: Not Tracking Macros? Here's What 'Good Nutrition' Actually Looks Like. (2:47)

• Relationship with satiety over the years. (22:27)

• Destroying the old sodium propaganda with LMNT. (26:54)

• The detrimental effects of pornography on the brain. (32:16)

• Speculating on the future of personal training. (41:40)

• Smart, tiny robots. (46:11)

• Mind Pump Recommends Eternity on Prime Video. (47:27)

• Cardio bunny or Muscle mommy? (49:36)

• The beauty of chasing strength for young girls. (51:18)

• Wrestling with the inherited traits you see in your children. (55:44)

• An effective supplement for mental performance. (1:02:14)

• #ListenerCoaching call #1 – I'm struggling to get past the ex-athlete mentality. (1:06:33)

• #ListenerCoaching call #2 – Can I use your plans and simply swap out the exercises with the gym ring equivalent? (1:20:06)

• #ListenerCoaching call #3 – Why am I not gaining muscle despite being consistent with workouts and diet? (1:31:16)

• #ListenerCoaching call #4 – Realistic expectations, tracking progress, and mindset during muscle building bulks and cuts. (1:39:58)

Related Links/Products Mentioned

• Get Coached by Mind Pump, live! Visit: https://www.mplivecaller.com

• Get a free Sample Pack of LMNT's most popular drink mix flavors with any purchase! Find your favorite LMNT flavor, or share with a friend. As always, LMNT offers no-questions-asked refunds on all orders. Visit: DrinkLMNT.com/MindPump

• 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more! Or find Ketone-IQ at Target stores nationwide. Visit: https://ketone.com/MINDPUMP

• January Promotion: Code NEWYEAR50 at checkout for 50% off the following programs: MAPS Starter, Transform, Anabolic, and Performance!

• Mind Pump Store

• Mind Pump #2160: Macro Counting Master Class

• Mind Pump #2437: What Happens to Your Body When You Quit Ultra-Processed Foods for 30 Days

• Man v. Food: Kitchen Sink Challenge – (YouTube)

• The impact of internet pornography addiction on brain function: a functional near-infrared spectroscopy study

• How Emotions Are Made: The Secret Life of the Brain―How We Create Emotions Through Brain, Body, and Culture

• Scientists create robots smaller than a grain of salt that can think

• Eternity (2025) - IMDb

• Muscle Mommy Movement

• Parental Behavior & Modeling Healthy Relationships

• Fig and Eagle

• The Science of Ketones - Ketone-IQ®

• Visit Dose for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP for 25% off your first month of subscription. **

• Mind Pump #2385: Five Reasons Why You Should Hire a Trainer

• Apigenin benefits, dosage, and side effects - Examine

• Mind Pump #2560: How to Break Free from Destructive Body Image Issues

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Robb Wolf (@dasrobbwolf) Instagram

• Dr. Becky Kennedy | Parenting (@drbeckyatgoodinside) Instagram

• Scott Donnell (@imscottdonnell) Instagram

• Corinne Schmiedhauser (@mindpumpcorinne) Instagram

• Jonathan Pageau (@jonathan.pageau) Instagram

How Do You Make Progress While Traveling

• An important note for young trainers, and the importance of having a strategy to be successful when you travel. (1:51)

• Two things to focus on if travel is a regular part of your life, and trying to get fit or maintain a level of fitness. (4:25)

• 6 Ways You Make Progress While Traveling

• #1 - Short workout every morning. (5:52)

• #2 - Walk after meals and during breaks. (11:18)

• #3 - Bring protein shakes. (13:11)

• #4 - Eat your bodyweight in grams of protein and eat it first. (15:00)

• #5 - Fast if no good options. (17:16)

• #6 - Focus on what's important to avoid rebound. (21:05)

Related Links/Products Mentioned

• The DoorDash Diet Guide – Mind Pump

• Get 20% off Kion at getkion.com/mindpump ** No code needed automatically applied at check out! **

• January Promotion: Code NEWYEAR50 at checkout for 50% off the following programs: MAPS Starter, Transform, Anabolic, and Performance!

• Mind Pump Store

• Mind Pump #1555: How to Stay on Track With Your Fitness While You Travel

• Mind Pump #2080: Get Jacked With Bands!

• Mind Pump #2137: The Best Suspension Training Workout Plan for Beginners

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

• Mind Pump Fit Tip: Why Cholesterol Often Goes Up in Midlife (And the Lifestyle Fixes That Work). (2:03)

• The BIG differences with the updated food pyramid dietary recommendations. (22:09)

• The problems with Fitness Pharisees. (26:27)

• Your trainer sucks! (32:43)

• The crazy/scary technology we don't know about. (36:03)

• Get your squatter removed today! (39:49)

• AI wars. (42:03)

• The amazing health benefits of probiotics. (45:26)

• The value of a parasite cleanse. (47:16)

• Get the Build Your Butt Masterclass today, and learn about the problem with competition coaches. (51:45)

• #ListenerCoaching call #1 – Does the amount of weight I am lifting truly matter if the current level feels good to me? (1:01:39)

• #ListenerCoaching call #2 – Can testosterone be fixed in women the same way it is in men? (1:10:02)

• #ListenerCoaching call #3 – How best to raise two boys who are built differently and maximize puberty? (1:22:14)

• #ListenerCoaching call #4 – Following up on why more volume isn't always better and where to go from here. (1:37:00)

Related Links/Products Mentioned

• Get Coached by Mind Pump, live! Visit https://www.mplivecaller.com

• Visit Butcher Box for this month's exclusive Mind Pump offer! ** New users receive their choice of NY Strip, Ribeye, or Filet Mignon in every box for a year. **

• Visit Seed for an exclusive offer for Mind Pump listeners! ** Code 20MINDPUMP for 20% off your first month of Seed's DS-01® Daily Synbiotic. **

• January Promotion: Code NEWYEAR50 at checkout for 50% off the following programs: MAPS Starter, Transform, Anabolic, and Performance!

• Mind Pump Store

• 123810: NMR LipoProfile® With Lipids (With Graph) | Labcorp

• Mind Pump # 2761: 5 Ways to Predict Mortality (NO BLOOD TEST REQUIRED)

• Clinical application of bergamot (Citrus bergamia) for reducing high cholesterol and cardiovascular disease markers

• Red Yeast Rice for the Improvement of Lipid Profiles in Mild-to-Moderate Hypercholesterolemia: A Narrative Review

• Red Yeast Rice benefits, dosage, and side effects - Examine

• RFK Jr.'s new food pyramid emphasizes protein, healthy fats

• Mind Pump Media IG – Ranking Best Exercises for Women

• US used sonic weapon on Venezuelan troops, report shared by Leavitt claims

• ASAP Squatter Removal

• Build Your Butt Masterclass

• Visit Manukora for the exclusive offer for Mind Pump listeners! ** Use code MINDPUMP and save up to 31% plus $25 worth of free gifts with the Starter Kit, which comes with an MGO 850+ Manuka Honey jar, 5 honey travel sticks, a wooden spoon, and a guidebook! **

• Mind Pump # 2382: The 5 Biggest Challenges With Cutting & Bulking

• Mind Pump Concierge Coaching

• Mind Pump # 2547: Stop Trying to Get Your Kids in Shape! Do This Instead!

• Mind Pump # 2572: Only 15 Minutes a Day to Build Muscle & Burn Fat

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Dr. Gabrielle Lyon (@drgabriellelyon) Instagram

• Ben Bruno (@benbrunotraining) Instagram

• Joe DeFranco (@defrancosgym) Instagram

• v

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday's Quah post on the @mindpumpmedia Instagram page.

• Mind Pump Fit Tip: Top Ways to Measure Progress (and the WORST)! (1:53)

• Mind Pump's Vuori favorites. (27:58)

• The Babe Ruth diet. (29:12)

• The guys take on the updated food pyramid and its influence on society. (36:53)

• The biggest jerks in the sea. (41:24)

• LEGO latest innovation. (47:32)

• Kids say the cutest things. (49:13)

• Getting too big for your shirt! (50:58)

• Promoting cellular repair, strengthening the skin barrier, and reducing inflammation with exosomes. (53:06)

• #Quah question #1 – How should a female train who has osteoporosis? (1:02:15)

• #Quah question #2 – How do women know if they need testosterone? Can they even get TRT? What levels are normal for an athletic female age 21? (1:04:01)

• #Quah question #3 – I've been able to improve all my big lifts and have steadily made progress with strength, but I still find pushups aggravate my back and have more or less always been a struggle for me. What tips would you give to someone who wants to improve their pushups? (1:06:37)

• #Quah question #4 – How do I know if I should continue to train when I have an injury? I have had 2 knee revisions on the same knee and think it's going out again. (1:08:32)

Related Links/Products Mentioned

• Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! ** No code to receive 20% off your first order. **

• Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code MINDPUMP20 for 20% off your first order of their best products. **

• January Promotion: Code NEWYEAR50 at checkout for 50% off the following programs: MAPS Starter, Transform, Anabolic, and Performance!

• Mind Pump Store

• Mind Pump #2320: Throw Away the Scale!

• Mind Pump #2506: Measuring Your Progress With the Mirror or Scale Is a FAILING Strategy (Listener Live Coaching)

• The Shocking Babe Ruth Diet: What He Actually Ate Daily

• RFK Jr.'s new dietary guidelines go all in on meat and dairy

• Lego announces Smart Brick, the 'most significant evolution' in 50 years | The Verge

• Get a free Sample Pack of LMNT's most popular drink mix flavors with any purchase! As always, LMNT offers no-questions-asked refunds on all orders. The 8-count LMNT Sample Pack doubles down on our most popular flavors: Citrus Salt, Raspberry Salt, Watermelon Salt, and Orange Salt (2 stick packs of each flavor): Visit DrinkLMNT.com/MindPump

• How To Get Good At Push Ups (REGRESSIONS) - YouTube

• Mind Pump # 2385: Five Reasons Why You Should Hire a Trainer

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

Go from 30% to 10% Body Fat (Follow These 4 Steps!)

• Follow these 4 steps CONSISTENTLY for the next 30-60 days and you WILL see long-term results! (1:53)

• Ideal body fat percentage for men & women. (8:23)

• Step 1. Strength training 3 days a week/full-body workouts. (12:10)

• Step 2. Walk 8-10k steps a day. (17:01)

• Step 3. Avoid all processed food. (20:18)

• Step 4. Hit your target weight in grams of protein. (24:36)

Related Links/Products Mentioned

• Special Promotion: MAPS Transform 50% off! ** Code NEWYEAR50 at checkout. **

• Visit Pre-Alcohol by ZBiotics for an exclusive offer for Mind Pump listeners! ** Superbowl Code '"MINDPUMP26"" for 15% for first-time purchasers on either one-time purchases, (3, 6, 12-packs) or subscriptions (6, 12-pack). **

• Mind Pump Store

• Mind Pump # 1835: Why Resistance Training Is the Best Form of Exercise for Fat Loss and Overall Health

• Mind Pump # 2402: The 5 Reasons Why Walking is King for Fat Loss (Burn More Fat than Running & How to Do it Correctly)

• Mind Pump # 2437: What Happens to Your Body When You Quit Ultra-Processed Foods for 30 Days

• Mind Pump # 2763: Eat as Much as You Want, but Don't Get Fat (JUST follow these 2 rules)

• Mind Pump # 2450: The Smartest Way to Use Protein to Burn Fat & Build Muscle

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

• Mind Pump Fit Tip: The Magic Macronutrient: The Power of Protein. (2:37)

• The crazy story of how FedEx almost went bankrupt! (24:33)

• Going down the 'Squatter Hunter' rabbit hole. (27:32)

• Approved drugs that get taken off the market. (33:06)

• Holding your breath to get your way. (39:23)

• Biggest tantrums. (41:12)

• Why children save their hardest emotion for their mother. (43:08)

• The hidden benefits of Shilajit. (49:44)

• #ListenerCoaching call #1 – Are you genetically limited to gaining more mass? (58:12)

• #ListenerCoaching call #2 – Advice on progressing my lifting, setting new goals, and modifying the MAPS programs for five days per week. (1:08:19)

• #ListenerCoaching call #3 – Can you recommend how I can now go on a cut while ensuring I don't hurt my neck while doing exercises? (1:27:12)

Related Links/Products Mentioned

• Get Coached by Mind Pump, live! Visit https://www.mplivecaller.com

• Visit Crisp Power for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP10 for 20% off. Give your snack game a serious upgrade. Crisp Power Protein Pretzels deliver super crunchy and delicious snacks that are up to 28g of protein, low carb, zero sugar, and high in fiber! **

• Visit Organifi for the exclusive offer for Mind Pump listeners! **Code MINDPUMP at checkout for 20% off**

• January Promotion: Code NEWYEAR50 at checkout for 50% off the following programs: MAPS Starter, Transform, Anabolic, and Performance!

• Mind Pump Store

• Mind Pump #2450: The Smartest Way to Use Protein to Burn Fat & Build Muscle

• Mind Pump #2763: Eat as Much as You Want, but Don't Get Fat (JUST follow these 2 rules)

• Mind Pump #2731: The Ultimate Muscle Building Diet (Without Getting Fat)

• New weight loss drugs could boost cell energy safely

• Why children save their hardest emotion for their mother

• Shilajit, a Natural Phytocomplex Acts as a Neuroprotective Agent Against Amyloid Beta-induced Cytotoxicity and Inflammation

• Shilajit for Testosterone: Scientific Evidence

• Shilajit extract reduces oxidative stress, inflammation, and bone loss to dose-dependently preserve bone mineral density in postmenopausal women with osteopenia: A randomized, double-blind, placebo-controlled trial

• Does Shilajit Increase Muscle Growth? Exploring the Benefits of This Ancient Ayurvedic Treasure

• Visit Joymode for an exclusive offer for Mind Pump listeners! ** Enter MINDPUMP at checkout for 20% off your first order. **

• Mind Pump #2560: How to Break Free from Destructive Body Image Issues

• Mind Pump #1510: Four Things Women in Their 40's Need to Know About Fitness

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Mike Matthews (@muscleforlifefitness) Instagram

• Justin Brink DC (@dr.justinbrink) Instagram

Build Your Butt Masterclass

• Four reasons people aren't building their butts (DON'T make these mistakes): (1:34)

• 1. The wrong exercises. (2:33)

• 2. Not lifting heavy. (8:24)

• 3. Not eating in a bulk. (16:26)

• 4. Can't connect to glutes. (21:17)

Related Links/Products Mentioned

• Build Your Butt Masterclass

• Visit Legion Athletics for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP Buy one, get one 50% off for new customers, and 20% cash back for returning customers! **

• January Promotion: Code NEWYEAR50 at checkout for 50% off the following programs: MAPS Starter, Transform, Anabolic, and Performance!

• Mind Pump Store

• Mind Pump #1667: The Best Exercises You Can Do to Develop the Perfect Butt

• Mind Pump #2265: Why Powerlifting is Better Than Bodybuilding

• Mind Pump #2155: The Art & Science of Building Perfect Butts With Bret Contreras

• Mind Pump #1565: Why Women Should Bulk

• Mind Pump #2517: Hip Thrusts vs Squats… Which Builds a Rounder Butt?

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Bret Contreras PhD (@bretcontreras1) Instagram

• Corinne Schmiedhauser (@mindpumpcorinne) Instagram

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

• Mind Pump Fit Tip: Awesome Side Effects of Fitness. (2:20)

• New kind of soda that combines the classic soda taste with the benefits of a functional ingredient blend to support digestive health. (24:41)

• Kids love metal. (28:20)

• Reflecting on traits your kids have that you share (good and bad). (29:43)

• The mischievous and nefarious acts of AI. (46:10)

• Improving your liver health with Dose. (52:26)

• The future of crypto. (56:45)

• A real-life American hero. (58:08)

• #ListenerCoaching call #1 – Needing advice regarding a strength imbalance and localized fat storage patterns. (1:03:40)

• #ListenerCoaching call #2 – How do you hit your protein daily goals without raising your cholesterol? (1:06:52)

• #ListenerCoaching call #3 – How to program prepping for a half-marathon and deadlifting competition? (1:13:55)

• #ListenerCoaching call #4 – Any tips or advice to help improve my deadlift? (1:23:27)

Related Links/Products Mentioned

• Get Coached by Mind Pump, live! Visit https://www.mplivecaller.com

• Visit OliPop for the exclusive offer for Mind Pump listeners! **Get a FREE can of OLIPOP: Buy any 2 cans of OliPop in store, and we'll pay you back for one! Works on any flavor, any retailer. **

• Visit Dose for the exclusive offer for Mind Pump listeners! ** Use code MINDPUMP to get 35% off your first subscription. **

• January Promotion: Code NEWYEAR50 at checkout for 50% off the following programs: MAPS Starter, Transform, Anabolic, and Performance!

• Mind Pump Store

• The effect of physical activity on long-term income - PubMed

• Is exercise more effective than medication for depression and anxiety?

• Exercise, Erectile Dysfunction and Co-Morbidities: "The Good, the Bad and the Ugly"

• How Exercise Can Help Reduce Anger

• Stanford study finds walking improves creativity

• Physical activity and exercise for chronic pain in adults

• AI-Driven Bad Bots Now Make Up 51% of Traffic, Overtaking Human Visitors for the First Time

• AI system resorts to blackmail if told it will be removed - BBC

• Clinical Studies - Dose

• Squatter Hunters - Getting Your Home Back

• L.A. Man Goes Viral as the 'Squatter Hunter,' Sharing His Tricks for Booting Illegal Tenants

• Visit Jolie for an exclusive offer for Mind Pump listeners! **For the first time ever, Jolie is offering an exclusive 20% off discount. This is the perfect opportunity to give yourself or someone special a gift that will get used every day and truly transform everyday routines. **

• Mind Pump #2766: Become a Bodybuilder AND Run a Marathon! Here is How.

• Mind Pump #2027: How to Improve Your Squat, Bench, and Deadlift Strength

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Nick Bare (@nickbarefitness) Instagram

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday's Quah post on the @mindpumpmedia Instagram page.

• Mind Pump Fit Tip: The Surprising Benefits of Gaining Body Fat. (2:27)

• How Adam is supplementing EAA's to get the benefits of a high-protein diet. (18:17)

• Trainer wisdom. (24:13)

• Rocky Marciano's RELENTLESS training routine. (35:53)

• Silly things we did without tech. (41:32)

• Is creativity lost with the youth? (45:27)

• A scary lie women are fed. (49:14)

• High-protein snacks that taste GREAT! (56:43)

• #Quah question #1 – Do you guys have any thoughts on "butt-wink" when squatting? I've heard there's not a real concern. (59:40)

• #Quah question #2 – Should rest periods strictly be measured by time, or can heart rate be a gauge as well? (1:05:00)

• #Quah question #3 – Will taking creatine with or close to the consumption of caffeine make it ineffective? (1:07:15)

• #Quah question #4 – The front of my hips are perpetually sore lately. I foam roll and stretch (not as much as I should). Any other tips to help? (1:10:20)

Related Links/Products Mentioned

• Get 20% off Kion at getkion.com/mindpump

• Visit Paleovalley for an exclusive offer for Mind Pump listeners! ** Discount is now automatically applied at checkout 15% off your first order! **

• January Promotion: Code NEWYEAR50 at checkout for 50% off the following programs: MAPS Starter, Transform, Anabolic, and Performance!

• Mind Pump Store

• Mind Pump #2664: Why Gaining Body Fat May be the Key to Getting the Results You Want & More (Listener Live Coaching)

• Building Muscle with Adam Schafer – Mind Pump TV

• Mind Pump #2432: The Truth About Essential Amino Acids with Angelo Keely

• The STORY They're Telling You Is A Lie | Dr Jordan Peterson & Mind Pump 2217

• Rocky Marciano's Training Routine (24-Hour Breakdown)

• Rise of the SHEconomy | Morgan Stanley

• Gen Z's Radical Role Reversal: Women Want Careers, Men Want Children

• Visit Fatty15 for an exclusive offer for Mind Pump listeners! ** You can get an additional 15% off their 90-day subscription Starter Kit with code MINDPUMP **

• Mind Pump #2497: The Amazing & Weird Side Effects of Creatine

• MAPS Prime Pro Webinar

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

Jordan Peterson (@jordan.b.peterson) Instagram

How to Stay on Track without Cooking or Meal Prepping (DoorDash Diet)

• It's possible to get in shape if you know what you are doing. (1:52)

• Meal prepping is best, but CONVENIENCE is a real value. (3:10)

• General Rules on How to Stay on Track without Cooking or Meal Prepping. (6:35)

• #1 – Prioritize protein. (7:00)

• #2 – Overestimate the calories. (10:18)

• #3 – Avoid fried foods, sugar, and carb-centric meals. (12:09)

• #4 – Put sauces on the side. (16:29)

• #5 – Think about order AHEAD of time. (18:06)

• #6 – GOOD options. (19:48)

• #7 – Mind Pump DoorDash Diet Guide! (21:49)

Related Links/Products Mentioned

• Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at https://ketone.com/MINDPUMP

• January Promotion: Code NEWYEAR50 at checkout for 50% off the following programs: MAPS Starter, Transform, Anabolic, and Performance!

• Mind Pump Store

• Mind Pump # 2450: The Smartest Way to Use Protein to Burn Fat & Build Muscle

• FREE MP DoorDash Guide

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

• Mind Pump Fit Tip: Become a Bodybuilder AND Run a Marathon! Here is How. (3:05)

• Red-light therapy for muscle gains! (26:48)

• Bathroom habits. (31:28)

• Daycare fraud. (34:12)

• ADHD drugs don't work the way we thought. (37:22)

• Video games and technology, the ultimate babysitter. (40:28)

• A not-so-known supplement for heart health. (45:23)

• Full-body MRI scan results. (46:25)

• #ListenerCoaching call #1 – Looking for training and diet advice going into the New Year. (54:42)

• #ListenerCoaching call #2 – What does long term "maintenance" look like? (1:03:46)

• #ListenerCoaching call #3 – Wanting to find a balance between gaining strength, building my endurance, and losing stubborn belly fat. (1:19:32)

• #ListenerCoaching call #4 – Needing some guidance and help on breaking an exercise addiction and overeating fear. (1:39:09)

Related Links/Products Mentioned

• Get Coached by Mind Pump, live! Visit https://www.mplivecaller.com

• Visit Butcher Box for this month's exclusive Mind Pump offer! ** New users receive their choice of NY Strip, Ribeye, or Filet Mignon in every box for a year. **

• Visit Joovv for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP to get $50 off your first purchase. 0% financing available! **

• January Promotion: Code NEWYEAR50 at checkout for 50% off the following programs: MAPS Starter, Transform, Anabolic, and Performance!

• Mind Pump Store

• Mind Pump #2585: How to Become the Ultimate Hybrid Athlete

• Effects of Light-Emitting Diode Therapy on Muscle Hypertrophy, Gene Expression, Performance, Damage, and Delayed-Onset Muscle Soreness Case-control Study with a Pair of Identical Twins

• What the MN Star Tribune found at day cares in viral video

• ADHD drugs don't work the way we thought | ScienceDaily

• Irresistible: The Rise of Addictive Technology and the Business of Keeping Us Hooked – Book by Adam Alter

• TikTok, Instagram Reels, And Shorts May Be Rewiring Your Brain, Study Warns

• New Study Reveals: High-Dose Supplement Shrinks Arterial Plaque by 36%

• Nattokinase benefits, dosage, and side effects - Examine

• Visit Seed for an exclusive offer for Mind Pump listeners! ** Code 20MINDPUMP for 20% off your first month of Seed's DS-01® Daily Synbiotic. **

• Mind Pump #2763: Eat as Much as You Want, but Don't Get Fat (JUST follow these 2 rules)

• Mind Pump #1435: How to Kick Your Sugar Addiction in 5 Simple Steps

• Mind Pump #2652: How Undereating is Making You Fat & Unhealthy

• 7-Day Overtraining Rescue Guide | Free by Mind Pump Media

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

• Prediction on flow of gym traffic for 2026. (1:32)

• The Ozempic weight-loss strategy. (4:51)

• Biggest bang for your buck style of training. (8:17)

• The #1 reason most people fail on their New Year's resolutions. (9:59)

• How much strength training is required? (11:14)

• Priming vs. warm-up. (14:45)

• The value of the stability ball for beginners. (18:23)

• How do I measure progress? (21:46)

• The importance of daily movement. (24:24)

• What fat loss looks like with strength training. (28:21)

Related Links/Products Mentioned

• Special Promotion: MAPS Starter 50% off! **Code NEWYEAR50 at checkout. **

• Get a free Sample Pack of LMNT's most popular drink mix flavors with any purchase! As always, LMNT offers no-questions-asked refunds on all orders. The 8-count LMNT Sample Pack doubles down on our most popular flavors: Citrus Salt, Raspberry Salt, Watermelon Salt, and Orange Salt (2 stick packs of each flavor): Visit DrinkLMNT.com/MindPump

• Mind Pump Store

• Mind Pump #2187: Why Building Muscle Is More Important Than Losing Fat With Dr. Gabrielle Lyon

• Mind Pump #2761: 5 Ways to Predict Mortality (NO BLOOD TEST REQUIRED)

• Mind Pump #1835: Why Resistance Training Is the Best Form of Exercise for Fat Loss and Overall Health

• Maintaining Physical Performance: The Minimal Dose of Exercise Needed to Preserve Endurance and Strength Over Time

• Mind Pump #2757: When Life Gets Busy, Your Fitness Should Shrink…Not Disappear!

• Mind Pump #1530: Why Warm-Ups Are a Waste of Time

• The Wall Test | Mind Pump TV

• 90/90 to Pigeon Pose Hip Stretch Progression – YouTube

• Mind Pump #1287: Why the Stability Ball Belongs in Your Workout Routine

• Mind Pump #2402: The 5 Reasons Why Walking is King for Fat Loss (Burn More Fat than Running & How to Do it Correctly)

• Mind Pump # 2545: Transform Your Body in 90 Days

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

Dr. Gabrielle Lyon (@drgabriellelyon) Instagram

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

• Mind Pump Fit Tip: 5 Simple Ways to Accelerate Fat Loss FAST! (2:16)

• AI is a TERRIBLE coach or trainer and the value of human connection. (25:26)

• Shout out to Caldera! (46:30)

• Shout out to Gabrielle Lyon and the Forever Strong Experience. (48:47)

• How long should the average person spend in the gym? (51:48)

• Success is NOT just about making money. (57:50)

• Higher doses of creatine can erase the measurable effects of sleep deprivation. (1:03:44)

• #ListenerCoaching call #1 – Why is my HRV low despite tracking macros, adjusting training, and managing stress while aiming to lose weight and body fat? (1:06:44)

• #ListenerCoaching call #2 – How to determine what weight to lift when not using percentages based on your 1-rep max. (1:18:20)

• #ListenerCoaching call #3 – How can I balance giving God the glory for training others while also having the desire to be financially successful with it? (1:26:14)

Related Links/Products Mentioned

• Get Coached by Mind Pump, live! Visit https://www.mplivecaller.com

• Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code MINDPUMP20 for 20% off your first order of their best products. **

• Visit Legion Athletics for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP Buy one, get one 50% off for new customers, and 20% cash back for returning customers! **

• MAPS 15 Symmetry 50% off! ** Code DECEMBER50 at checkout. **

• Mind Pump Store

• How to Undulate Your Calories for Faster Weight Loss & an Improved Metabolism

• Carb Cycling: A Good Way To Lose Fat? – Mind Pump Blog

• The Benefits Of Carb Cycling – Mind Pump Show

• Attend the Forever Strong Experience, a free virtual event created and hosted by Dr. Gabrielle Lyon on January 10! Sign up here: https://drgabriellelyon.com/forever-strong-exeperience/

• Mind Pump #2757: When Life Gets Busy, Your Fitness Should Shrink…Not Disappear!

• Watch Elway | Netflix Official Site

• Visit Hiya for an exclusive offer for Mind Pump listeners! ** Receive 50% off your first order **

• Mind Pump #2250: How Eating More Can Make You Leaner (& How Eating Less Can Make You Fatter)

• How to Choose the Correct Weight for a Lift - YouTube

• Sal Di Stefano's Journey in Faith & Fitness – Mind Pump TV

• Trainer Bonus Series Episode 1: The Successful Trainer Mindset

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• IFBB PRO Johnny Sebastian (@_johnnysebastian) Instagram

• Jonathan Pageau (@jonathan.pageau) Instagram

• Dr. Gabrielle Lyon (@drgabriellelyon) Instagram

• Jay Campbell (@jaycampbell333) Instagram

• Ben Pollack, Ph.D. (@phdeadlift) Instagram

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday's Quah post on the @mindpumpmedia Instagram page.

• Mind Pump Fit Tip: Eat as Much as You Want, but Don't Get Fat (JUST follow these 2 rules). (2:28)

• The disturbing "Doll mom" trend. (25:03)

• Has masculinity always been more fragile than femininity? (31:10)

• The practice of writing down failures and revisiting later what you learned from them. (32:25)

• Fun Facts with Justin: Toad mutation. (39:06)

• Mystery Our Place unboxing. (40:55)

• The value of getting a full-body scan. (45:20)

• The impact of higher doses of creatine. (51:51)

• Glycerol for better pumps. (54:26)

• #Quah question #1 – I want to build muscle but also start BJJ this year as a 41-year-old. Is it possible? If so, how should I program? (57:24)

• #Quah question #2 – What are some recommended movements and/or routines for joint instability? (1:00:22)

• #Quah question #3 – At what age did you realize you no longer needed to hit PRs? (1:02:27)

• #Quah question #4 – What are some helpful tips to stay focused and motivated? (1:08:02)

Related Links/Products Mentioned

• Visit Our Place for an exclusive offer for Mind Pump listeners! **Code MINDPUMP at checkout to receive 10% off sitewide. 100-day trial with free shipping and returns. **

• Visit Organifi for the exclusive offer for Mind Pump listeners! **Code MINDPUMP at checkout for 20% off**

• MAPS 15 Symmetry 50% off! ** Code DECEMBER50 at checkout. **

• Mind Pump Store

• Mind Pump #2450: The Smartest Way to Use Protein to Burn Fat & Build Muscle

• Mind Pump #2437: What Happens to Your Body When You Quit Ultra-Processed Foods for 30 Days

• Doll mom earns $200K a year playing with fake babies

• The Happiness Professor: THIS Will ACTUALLY Make You Happier

• Visit Troscriptions for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP for 10% off your first order. **

• Z Press to take Your Shoulder Development to the Next Level – Mind Pump TV

• Justin's Road to 315 Push Press

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Paul Chek (@paul.chek) Instagram

• Arthur Brooks (@arthurcbrooks) Instagram

• Endlessly beginning and living to express yourself at the highest level. (2:31)

• "Those who live truly, shall see truly." Her introduction and special connection to Mind Pump. (5:40)

• Creating the trend, not following the trend. (12:47)

• Factors that keep the vitality of a relationship intact. (18:36)

• The difference between teammates and friends. (32:14)

• The conflicting feelings growing in the public eye. (36:46)

• Stay authentic. (46:04)

• The lives lived during Mind Pump's tenure. (49:44)

• Pivoting the business, stretching your capacity, and the value of a GOOD personal trainer. (59:04)

• "Would you have it any other way." (1:04:50)

• The myth of having certainty. (1:07:36)

• Making peace with the worst outcome. (1:09:49)

• Breaking through limiting beliefs. (1:11:53)

• Being the example. (1:18:04)

• How to develop good masculinity. (1:20:22)

• Highlighting not so seen honorable traits. (1:24:18)

• Where do you hope to be 10 years from now? (1:47:47)

Related Links/Products Mentioned

• Visit Seed for an exclusive offer for Mind Pump listeners! ** Code 20MINDPUMP for 20% off your first month of Seed's DS-01® Daily Synbiotic. **

• MAPS 15 Symmetry 50% off! ** Code DECEMBER50 at checkout. **

• Mind Pump Store

• Mind Pump # 474: Arya Saffaie Lifetime Natural Men's Physique 2X Olympia Athlete

• Mind Pump # 2505: The Story of Mind Pump (10 Year Anniversary Special)

• The Start of Mind Pump | Mini Documentary

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

Featured Guest/People Mentioned

• Roxanne Saffaie (@roxylook) Instagram

• Website

• Podcast

• Arya Saffaie IFBB Pro (@arya_saffaie) Instagram

• Dr. Gabrielle Lyon (@drgabriellelyon) Instagram

Simon Sinek (@simonsinek) Instagram

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

• Mind Pump Fit Tip: 5 Ways to Predict Mortality (NO BLOOD TEST REQUIRED). (2:27)

• Good and bad news for young men. (22:20)

• Reducing your calories without eating less by going grass-fed. (35:26)

• Runit is invading America. (40:16)

• Speaking identity into your children. (45:12)

• Sal has an athlete on his hands. (49:58)

• LMNT has single-handedly created this new electrolyte market. (52:49)

• #ListenerCoaching call #1 – I train hard and feel great, but I don't feel like it's translating to everyday life. What am I missing? (55:29)

• #ListenerCoaching call #2 – Needing some advice on my current aggressive fat loss and body recomposition journey. (1:07:55)

• #ListenerCoaching call #3 – What's your typical recommended rest between sets? (1:17:50)

• #ListenerCoaching call #4 – Needing guidance on my fitness path and seeking advice on training, macros, and whether you offer personal training. (1:25:08)

Related Links/Products Mentioned

• Get Coached by Mind Pump, live! Visit https://www.mplivecaller.com

• Visit Butcher Box for this month's exclusive Mind Pump offer! ** New users receive their choice of NY Strip, Ribeye, or Filet Mignon in every box for a year. **

• Get a free Sample Pack of LMNT's most popular drink mix flavors with any purchase! As always, LMNT offers no-questions-asked refunds on all orders. The 8-count LMNT Sample Pack doubles down on our most popular flavors: Citrus Salt, Raspberry Salt, Watermelon Salt, and Orange Salt (2 stick packs of each flavor): Visit DrinkLMNT.com/MindPump

• MAPS 15 Symmetry 50% off! ** Code DECEMBER50 at checkout. **

• Mind Pump Store

• Can a 10-second balance test predict longevity? - Harvard Health

• Sit-to-stand: The simple test that reveals how you're ageing

• A brief fitness test may predict how long you'll live

• Push-Ups and Heart Health: What Your Fitness Level Says About Your Risk

• HANDGRIP DYNAMOMETER

• Association of Grip Strength With Risk of All-Cause Mortality, Cardiovascular Diseases, and Cancer in Community-Dwelling Populations: A Meta-analysis of Prospective Cohort Studies

• 45 Percent of Guys 18-25 Have Never Asked a Girl Out in Person

• Australian collision sport Runit makes U.S. debut with stops in SoCal

• Rosenthal Effect: How Expectations Shape Reality

• Fig and Eagle

• Visit Luminose by Entera for an exclusive offer for Mind Pump listeners! ** Code MPM at checkout for 10% off their order or 10% off their first month of a subscribe-and-save. **

• Mind Pump #2411: How to Know You are Overtrained & Underfed, Why You May Not Feel Low Testosterone, How to Properly Cut & More (Listener Live Coaching)

• Mind Pump #2690: The NEW DIET Everyone Is Using For Fat Loss

• Mind Pump #1612: Everything You Need to Know About Sets, Reps & Rest Periods

• Mind Pump #2759: Progressive Overload, the Secret to Building Muscle and Burning Fat.

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Adam | Relationship Psychology (@attachmentadam) Instagram

• Scott Donnell (@imscottdonnell) Instagram

Mind Pump Fitness Coaching (@mindpumppersonaltraining) Instagram

MAPS 15 Symmetry

• The value of running blocks of unilateral training. (1:07)

• Balancing the body from right to left. (4:42)

• Breaking down the components of MAPS 15 Symmetry. (8:40)

• Using unilateral training as a form of corrective exercise. (13:47)

• 15 minutes to get back on track after the holidays! (15:10)

Related Links/Products Mentioned

• MAPS 15 Symmetry 50% off from Dec. 28-Jan. 3rd 2026. Code DECEMBER50 at checkout.

• Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! ** No code to receive 20% off your first order. **

• Mind Pump Store

• Mind Pump #1790: The Secret to an Attractive & Functional Body

• Mind Pump #2555: The Muscle-Building Secrets of Unilateral Training

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

• Mind Pump Fit Tip: Progressive Overload, the Secret to Building Muscle and Burning Fat. (1:56)

• Buyer beware: Organic Planet Protein Powders. (26:27)

• The benefits of creatine for women and a PSA for buyers. (30:35)

• Getting away from the scale. (38:09)

• Dark tourism. (43:47)

• The Lost Labyrinth of Egypt. (48:22)

• AI ads. (52:17)

• Rock Recovery Scholarship. (58:01)

• Black Friday Winners! (59:08)

• #ListenerCoaching call #1 – My 16-year-old daughter challenged me to a pull-up and chin-up competition. What training tips or techniques do you recommend? (1:00:07)

• #ListenerCoaching call #2 – Ideas, suggestions, tips, on how to begin to make a difference in the health of this community of senior citizens. (1:06:00)

• #ListenerCoaching call #3 – Cardio for heart health and genetics & higher cholesterol. (1:16:32)

• #ListenerCoaching call #4 – Struggling to build muscle without falling back into old mental blocks. (1:33:38)

Related Links/Products Mentioned

• Get Coached by Mind Pump, live! Visit https://www.mplivecaller.com

• Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off**

• Visit Rock Recovery Center for the exclusive offer for Mind Pump listeners! ** By filling out the form and scheduling your call, you'll also be entered for a chance to win a free 60-day scholarship at Rock Recovery Center, their premier treatment center in West Palm Beach, Florida. Don't wait—take the first step today. **

• MAPS 15 Powerlift 50% off from Dec. 21-27th. Code DECEMBER50 at checkout.

• Mind Pump Store

• Mind Pump #1282: The #1 Key to Consistently Building Muscle & Strength (Avoid Plateaus!)

• Protein Powders and Shakes Contain High Levels of Lead

• Protein Study 2.0 - Clean Label Project

• Mind Pump #2530: Why All Women Should Take Creatine

• Creatine as a Novel Treatment for Depression in Females Using Methamphetamine: A Pilot Study

• Association between dietary intake of creatine and female reproductive health: Evidence from NHANES 2017–2020

• Sal Di Stefano's Journey in Faith & Fitness – Mind Pump TV

• Massive rock layer beneath Bermuda may explain island's unusual elevation

• The Lost Labyrinth of Egypt: Mystery of a Forgotten Wonder

• Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Code MINDPUMP10 at checkout for 10% off any order. **

• The RIGHT WAY To Do More Pull-Ups (Make Them EASY!)

• Mind Pump #2312: Five Steps to Bounce Back From Overtraining

• Mind Pump #2652: How Undereating is Making You Fat & Unhealthy

• Mind Pump #2385: Five Reasons Why You Should Hire a Trainer

• Mind Pump #2560: How to Break Free from Destructive Body Image Issues

• Muscle Mommy Movement

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Alex Hormozi (@hormozi) Instagram

Black Friday Winners!

• Prize 1: In-Studio Day at Mind Pump HQ

• Kekoa Mathews

• Danielle Kepics

• Derek Jones

• Zachariah English

• Christine Sunga

• Kristin Scully

• Bethany Zuccaro

• Rich Stevens

• Kara Gootee

• Gena Manley

• Prize 2: One-Week Stay at the Park City Mind Pump House ($3,000 Value)

• Christian Wilson

• Mason Walker

• Prize 3: Three Months of One-on-One Personal Coaching ($1,890 Value)

• Jodie Dutra

• Jason Slater

• David Houchins

• Danielle Baker

• Jason Chacko

• Prize 4: Three Months of Concierge Coaching ($441 Value)

• Strati Oktay

• Lisa Campeau

• Vanessa West

• Elena Stan

• Andrea Powell

• Amy Venner

• Cassandra Tidwell

• Courtney Hessler

• James McNulty

• Sandy Habib

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday's Quah post on the @mindpumpmedia Instagram page.

• Mind Pump Fit Tip: The MOST Important Factor to Focus on that Changes Everything Else. (1:54)

• Boosting your creativity and focus with science-backed music. (20:25)

• Doing a better job of reconnecting with family. (21:32)

• Pro or anti-sleepover's. (28:32)

• Kids say and do the darndest things. (37:37)

• Let's talk about farts. (38:18)

• What's up with the fog in California?! (46:59)

• Immoral marketing behavior. (51:32)

• The Shawn Ryan/Dan Crenshaw beef. (57:33)

• #Quah question #1 – I know that walking after eating has a lot of upsides. Does pace matter or is it just about the movement & being active? (1:00:02)

• #Quah question #2 – Is CrossFit doing more harm than good for those folks who are looking for quick weight loss results? (1:02:00)

• #Quah question #3 – What rules do you usually abide by during the Christmas holidays? 80/20? Do you recommend staying strict to a nutrition plan all the time? How many days can you eat cheat meals over the holidays without taking multiple steps back in your fitness journey? (1:03:58)

• #Quah question #4 – What is your best advice for creating better discipline and consistency? (1:07:28)

Related Links/Products Mentioned

• Visit Eight Sleep for an exclusive offer for Mind Pump Listeners! ** Code MINDPUMP for up to $400 off the Pod 5 Ultra. The best part is that you still get 30 days to try it at home and return it if you don't like it – – Shipping to many countries worldwide. **

• Visit Brain.fm for an exclusive offer for Mind Pump listeners. ** Get 30 days of free access to science-backed music. **

• MAPS 15 Powerlift 50% half from Dec. 21-27th. Code DECEMBER50 at checkout.

• Mind Pump Store

• Associations between daily physical activity timing and sleep efficiency revealed by explainable machine learning

• Mind Pump #2518: Five Tips for Amazing Sleep (Listener Coaching)

• Mind Pump #2742: Can Music Make You Smarter? The Science Behind Brain-Boosting Sound

• Sniffing your own farts boosts brain power: study | New York Post

• Operation Sea-Spray - Wikipedia

• Dan Crenshaw vs Shawn Ryan Intensifies as Congressman 'Threatens Legal Action'

• Mind Pump #2402: The 5 Reasons Why Walking is King for Fat Loss (Burn More Fat than Running & How to Do it Correctly)

• Mind Pump # 2737: The ULTIMATE GAINZGIVING (Stay on Track Through The Holidays) | Mind Pump 2737

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Dr. John Delony (@johndelony) Instagram

• Shawn Ryan Show (@shawnryanshow) Instagram

• Dan Crenshaw (@dancrenshawtx) Instagram

When Life Gets Busy, Your Fitness Should Shrink…Not Disappear!

• The fallacy of the "all or nothing" mentality. (1:36)

• Ah-ha moments when it comes to the mentality around doing shorter workouts. (6:22)

• Three general categories of how you use exercise. (10:18)

• What the data says about this style of exercise programming. (14:11)

• Consistency is KEY! (20:48)

Related Links/Products Mentioned

• Get a free Sample Pack of LMNT's most popular drink mix flavors with any purchase! As always, LMNT offers no-questions-asked refunds on all orders. The 8-count LMNT Sample Pack doubles down on our most popular flavors: Citrus Salt, Raspberry Salt, Watermelon Salt, and Orange Salt (2 stick packs of each flavor): Visit DrinkLMNT.com/MindPump

• MAPS 15 Powerlift 50% half from Dec. 21-27th. Code DECEMBER50 at checkout.

• Mind Pump Store

• Walking 8,000 steps just 1-2 days a week linked to significant health benefits

• Maintaining Physical Performance: The Minimal Dose of Exercise Needed to Preserve Endurance and Strength Over Time

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

• Mind Pump Fit Tip: The 10 Best Breakfast Foods for Lean Gains. (2:52)

• Elon is playing chess. (18:36)

• A homerun protein snack. (26:07)

• This new machine has Sal excited. (28:06)

• If you can be a collector of anything, what would that be? (30:33)

• When old styles become the new thing again. (37:45)

• Hack for parents with teenagers who are getting into strength training. (41:00)

• How much exercise do you need to KEEP the muscle you've already built? (46:38)

• Body contouring with red-light therapy. (49:38)

• It's about people, not money. (55:21)

• #ListenerCoaching call #1 – How to overcome constant muscle fatigue. (57:57)

• #ListenerCoaching call #2 – How to determine the next fitness focus after making significant progress. (1:07:35)

• #ListenerCoaching call #3 – Advice regarding daily protein intake without shakes and scaling unilateral exercises while following MAPS Split. (1:17:02)

• #ListenerCoaching call #4 – Advice and tips you may have for navigating my new endeavor of opening a small boutique personal training studio. (1:28:59)

Related Links/Products Mentioned

• Get Coached by Mind Pump, live! Visit https://www.mplivecaller.com

• Visit Crisp Power for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP10 for 20% off. Give your snack game a serious upgrade. Crisp Power Protein Pretzels deliver super crunchy and delicious snacks that are up to 28g of protein, low carb, zero sugar, and high in fiber! **

• Visit Joovv for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP to get $50 off your first purchase. 0% financing available! **

• MAPS 15 Powerlift 50% half from Dec. 21-27th. Code DECEMBER50 at checkout.

• Mind Pump Store

• SpaceX Will IPO in 2026. How Much Is SpaceX Stock Worth?

• Maintaining Physical Performance: The Minimal Dose of Exercise Needed to Preserve Endurance and Strength Over Time

• Effects of Red Light LED Therapy on Body Contouring

• HOME | Stoik Gym

• Visit Paleovalley for an exclusive offer for Mind Pump listeners! ** Discount is now automatically applied at checkout 15% off your first order! **

• Mind Pump #2450: The Smartest Way to Use Protein to Burn Fat & Build Muscle

• Mind Pump #2597: Before You Take Ozempic, Wegovy, or Mounjaro Listen to This!

• Online Personal Training Course | Mind Pump Fitness Coaching ** Approved provider by NASM/AFAA (1.9 CEUs)! Grow your business and succeed in 2025. **

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Dr. Stephen Cabral (@stephencabral) Instagram

• Jeremy L. Buendia (@jeremy_buendia) Instagram

MAPS 15 Powerlift

• The importance of the Big 3. (1:31)

• Don't fall for the trap of looking like one of these top athletes. (4:10)

• Who this program is for. (7:58)

• Breaking down MAPS 15 Powerlift and what you will get following this style of programming. (9:00)

• Strengthening weak links and achieving PR's. (14:11)

• The next BIG trend is short/daily workouts. (16:21)

Related Links/Products Mentioned

• MAPS 15 Powerlift 50% half from Dec. 21-27th. Code DECEMBER50 at checkout.

• Visit Legion Athletics for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP Buy one, get one 50% off for new customers, and 20% cash back for returning customers! **

• Mind Pump Store

• Justin's Road to 315 Push Press

• Mind Pump #1152: Why You Should Powerlift

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

• Mind Pump Fit Tip: Stress is Making You Fat! Here's how and how to fix it. (2:28)

• The most effective anti-inflammatory. (26:04)

• Hip thrust king! (28:19)

• Baby sumo. (31:27)

• Kids do the darndest things. (34:13)

• The delicate dance of getting your kids to do things they don't want to do. (36:48)

• Carnival genetics. (39:24)

• Effects of ultra-processed foods on kids. (41:32)

• American culture and consumption. (43:18)

• The importance of having a healthy microbiome on your skin. (49:42)

• #ListenerCoaching call #1 – How to structure the workout when hitting two or more muscle groups in the same workout. (55:38)

• #ListenerCoaching call #2 – How do you know when a low HRV score means you actually need to back off training, versus when it's just reflecting daily stress, hormones, or life chaos? (1:04:46)

• #ListenerCoaching call #3 – How to balance work/life, while trying to be an inspiring entrepreneur. (1:12:15)

• #ListenerCoaching call #4 – How can I continue to incorporate all of the things I love without losing muscle and strength gains, while also seeking optimal overall health outside of aesthetics (I deal with quite a bit of body dysmorphia)? (1:24:26)

Related Links/Products Mentioned

• Get Coached by Mind Pump, live! Visit https://www.mplivecaller.com

• Visit Fatty15 for an exclusive offer for Mind Pump listeners! ** You can get an additional 15% off their 90-day subscription Starter Kit with code MINDPUMP **

• Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code MINDPUMP20 for 20% off your first order of their best products. **

• MAPS 15 FORTY PLUS 50% half from Dec. 14-20th. Code DECEMBER50 at checkout.

• Mind Pump Store

• Purpose in life and stress: An individual-participant meta-analysis of 16 samples

• Gratitude enhances health, brings happiness - Harvard Health

• The importance of friendships in reducing brain responses to stress in adolescents exposed to childhood adversity: a preregistered systematic review

• Ultra-processed foods threaten brain health in kids and teens, review warns

• Australia's social media ban for kids under 16 goes into effect

• 'We fear people will end up in financial trouble.' Americans will spend a record $20 billion via buy-now-pay-later during the holidays.

• Visit Seed for an exclusive offer for Mind Pump listeners! ** Code 20MINDPUMP for 20% off your first month of Seed's DS-01® Daily Synbiotic. **

• Mind Pump #2469: Compound Before Isolation Lifts are the Best, Except When They're Not (Listener Live Coaching)

• Online Personal Training Course | Mind Pump Fitness Coaching ** Approved provider by NASM/AFAA (1.9 CEUs)! Grow your business and succeed in 2025. **

• Mind Pump #2560: How to Break Free from Destructive Body Image Issues

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources