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Mind Pump: Raw Fitness Truth

MindPump exposes the RAW TRUTH about health, fitness, nutrition and more... Hosts Sal Di Stefano, Adam Schafer & Justin Andrews pull back the curtain on the mythology, snake oil and pseudo-science that pervades the fitness industry and present science-backed solutions that result in increased muscular development and performance while simultaneously emphasizing health. No fitness institution or fitness "truth" is safe from their quick wit and over 40 years of combined experience in the fitness industry. Produced by Doug Egge. Find Mind Pump and the Mind Pump hosts on Instragram @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin & @mindpumpdoug and at mindpumppodcast.com. Get expertly programmed Mind Pump training protocols at mapsfitnessproducts.com
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Mind Pump: Raw Fitness Truth
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Now displaying: August, 2023
Aug 31, 2023

In this episode Sal, Adam & Justin discuss five ways to encourage friends and family to start working out.

  • Why this is the most challenging thing to do. (1:52)
  • How can I be effective? (6:37)
  • The two challenges that could come up if you don’t do this right. (9:22)
  • Five Strategies to Convince Friends & Family to Work Out.
  • #1 - Be the example. (10:19)
  • #2 - Invite them to hang out/work out. (17:16)
  • #3 - Validate them. (24:46)
  • #4 - Invite them over for a cooked meal. (33:06)
  • #5 - Talk about your challenges around fitness. (38:01)

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Aug 30, 2023

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Email live@mindpumpmedia.com if you want to be considered to ask your question on the show.

Aug 28, 2023
  • Why PRs are awesome to aim for, why you should chase them, but how to do it the RIGHT way! (1:33)
  • The dark side of PR culture. (3:21)
  • What a healthy relationship with PRs looks like. (5:31)
  • The benefits of chasing performance-based goals over aesthetic goals. (6:27)
  • Why PRs are great. (9:19)
  • When PRs go bad. (20:54)
  • Best PR types. (31:45)
  • Challenge yourself today with MAPS Old Time Strength. (44:33)

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Aug 26, 2023

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Email live@mindpumpmedia.com if you want to be considered to ask your question on the show.

  • Mind Pump Fit Tip: Creatine is probably the healthiest supplement you can take. (2:02)
  • A.I. is now creating the playbook to make free valuable products. (14:41)
  • At what point will the guys have to sell or patent their likeness? (22:32)
  • Speculating on the potential return of masks and lockdowns. (28:30)
  • Sal latest ketamine therapy experience. (41:48)
  • Sal’s will start needing to hide his Caldera. (45:07)
  • Shout out to Grace Barga. (46:11)
  • #ListenerLive question #1 - Could creatine damage your kidneys? (48:05)
  • #ListenerLive question #2 - Any advice or feedback on hormones, nutrition, and a fitness program? I’m a fit female who has lost her period and is unhappy with my weight. (1:06:43)
  • #ListenerLive question #3 - How do you know how many calories you are supposed to be taking in when you take into consideration your activity level? Do you consume that number of calories on training days as well as rest days? (1:25:08)
  • #ListenerLive question #4 – I wanted to provide some constructive feedback on implementing MAPS Symmetry for high school students and say thank you for the amazing programming. (1:51:25)

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Aug 25, 2023

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: Sodium is your friend! (2:10)

  • Sal shares his experience sending his son off to college. (10:54)

  • The growing wealth gap in this country. (22:18)

  • Big business loves regulations. (34:07)

  • The challenge numbers are already coming in for the latest MAPS Program, Old Time Strength. (40:50)

  • The Monterey Zoo, the Bay Area’s hidden gem. (44:44)

  • Mind Pump’s Butcher Box staples. (53:46)

  • Shout out to the Monterey Zoo. (55:51)

  • #Quah question #1 - If I don't care how long it takes for me to reach my weight loss goals (-15lbs of fat), how long should my cut/reverse diet cycles be? (57:00)

  • #Quah question #2 - I know you mention eating whole foods which is something I strive for and tell my clients to aim for. However, it feels like this then causes categories of food to be eliminated. (Ex. - gluten, bread, pasta flour - Not wholefoods. Same with Dairy.) What falls under the umbrella of “whole” natural foods according to you guys? (1:00:42)

  • #Quah question #3 - Can you mix creatine in with things ahead of time, such as in your overnight oats? (1:07:07)

  • #Quah question #4 - Adam once said in a very old episode that he thinks marriage should be a lease, where each partner agrees to renew their contract every few years. I was wondering if his thoughts have changed now that he is married? (1:09:45)

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Aug 24, 2023

In this episode Sal, Adam & Justin cover five reason why the fitness and health industry is failing.

  • Is the health & fitness space getting better or are we, as an industry, getting worse? (1:59)

  • Will the cream rise to the top? (5:15)

  • The problem with having a scarcity mindset. (11:17)

  • 5 Reasons Why the Fitness/Health Industry is FAILING. 

  • #1 - We communicate “perfect” too much. (13:43)

  • #2 - We are condescending. (26:05)

  • #3 - Zero empathy. (31:10)

  • #4   Echo chamber. (33:40)

  • #5 - We perpetuate righteousness or beauty too much. (40:11)

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Arthur Brooks (@arthurcbrooks) Instagram

Aug 23, 2023

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

  • Mind Pump Fit Tip: Isometric contraction training yields INCREDIBLE strength! (3:01)

  • Mind Pump recommends ‘The Deepest Breath’ on Netflix. (30:04)

  • Endocannabinoids neuromodulating effects. (41:49)

  • Speculating on how the Maui wildfires started and how the administration will help. (46:51)

  • Congress is the most corrosive part of our government. (55:43)

  • Busting the myth surrounding GLP-1 receptors. (59:43)

  • Shout out to Mike Yoder, Esq. (1:01:20)

  • Weaning off caffeine and boosting your endurance stamina with the Red Juice from Organifi. (1:01:54)

  • #ListenerLive question #1 - How would you recommend dieting and training while recovering from an injury? (1:05:01)

  • #ListenerLive question #2 - What should I be doing, and how should I start? I’m 18 and I want to build as much muscle as possible so that I can look and feel amazing. (1:24:37)

  • #ListenerLive question #3 - Do you have any advice on how to transform my dependency on video workouts? (1:33:36)

  • #ListenerLive question #4 - What is appropriate to do on the trigger days? (1:44:08)

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Aug 21, 2023
  • The INCREDIBLE/LOST wisdom of the Bronze Era. (2:06)

  • Using martial arts as an example of how fancy equipment has changed the way we train. (6:17)

  • The importance of crediting those who have paved the way. (8:16)

  • The aesthetic make-up/characteristics of Bronze Era athletes. (9:22)

  • The value of novelty in the adaptation process. (16:41)

  • What bodybuilding messed up. (19:50)

  • Rediscovering old wisdom through the creation of this program. (26:05)

  • The ULTIMATE goal of this program: Three Challenges. (34:10)

  • #1 – Strength challenge. (36:55)

  • #2 – Stamina challenge. (38:14)

  • #3 – Grit challenge. (38:59)

  • Breaking down and detailing the most fun MAPS program to date. (41:09)

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Aug 19, 2023

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

  • Mind Pump Fit Tip: These are the fitness & health truths. (1:33)

  • Has more engineering gone into food or landing on the moon? (22:19)

  • Are women’s sports destroyed? Will there be a correction? (24:56)

  • Resistance training can improve your skin! (35:23)

  • What is wrong with dudes? (38:27)

  • CGMs with a coach can be extremely valuable. (44:48)

  • Shout out to Anthony Vincent. (49:51)

  • #ListenerLive question #1 - Are things you recommend tackling to combat boredom and keep improving? I’m struggling to come up with new ones after a lifetime of working out. (51:09)

  • #ListenerLive question #2 - Do you guys have any recommendations on how to program a 9-month fitness class for high schoolers with a wide variety of experiences? (1:08:16)

  • #ListenerLive question #3 – Any tips on how to break through a weight loss plateau? (1:21:51)

  • #ListenerLive question #4 - How to eat and train post bariatric surgery? (1:31:57)

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Aug 18, 2023

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: Exercises are SKILLS! Practice them as such. (1:43)

  • The insanity of ESG (Environmental, Social, & Governance). (20:15)

  • Mind Pump Recommends Telemarketers on Max. (26:08)

  • Being sick sucks. (33:01)

  • The best and worst things about your child leaving the nest. (39:41)

  • Gross things you thought you would never do before becoming a parent. (47:43)

  • Legion now has cookies! (53:59)

  • The partners the guys use the most. (55:17)

  • UPS drivers are getting PAID! (57:31)

  • Shout out to Oliver Anthony Music. (1:04:35)

  • #Quah question #1 - What can I do to get more roadmap veins? I have a lot of veins, but I want the ones in my forearms to stick out more, what should I do? I’m already sub 10% fat, take a pump, and use sodium, is there a way to get even more? (1:06:21)

  • #Quah question #2 - How do you successfully exit out of overtraining? Will you gain fat if you go about it too abruptly? Should you treat it like reverse dieting and slowly ease out of it? (1:10:40)

  • #Quah question #3 – I'm very hamstring and glute dominant. How do I make lower body movements more quad-based, especially unilateral? (1:16:02)

  • #Quah question #4 - How to push yourself without a gym partner or hurting yourself? (1:17:50)

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Aug 17, 2023

In this episode Sal, Adam & Justin cover different types of strength and how to achieve them.

  • There ain’t nothing wrong with getting a little strong. (1:25)

  • At what point does strength training start to take away from athletic training? (3:01)

  • The moment Sal realized there are DIFFERENT types of strength. (9:12)

  • Celebrating the old-timey strongmen/women. (12:12)

  • The three different types of strength and how to achieve them. 

  • #1 – Max Strength. (19:17)

  • #2 – Stamina. (26:58)

  • #3 – Grit. (35:20)

  • Three examples of bronze era athletes who demonstrated one of these three different types of strength. (45:21)

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Aug 16, 2023

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

  • Mind Pump Fit Tip: Don’t miss the forest for the trees. Make sure you communicate in effective ways. We are losing the war. (2:39)

  • Magic Spoon is a great option if you're going to take one step toward a better direction. (30:31)

  • Sal’s on the mend. (32:51)

  • An update from Sal on his first Ketamine therapy session. (40:41)

  • What a WIN for Dave Portnoy. (55:01)

  • How long should sex last? (57:42)

  • Following up on the viral plane lady. (1:02:06)

  • Sal’s experience with Entera so far. (1:03:35)

  • Some people should NOT be parents. (1:07:20)

  • Shout out to Paul Chek. (1:11:08)

  • #ListenerLive question #1 - What else can I do to drop body fat if I am limited by movement and steps to help create a caloric deficit? (1:12:30)

  • #ListenerLive question #2 - Can I use the winter months when my steps go down by maybe 1/4 to a 1/2 of what they are during the summer to bulk, without having to put much thought into it? I want to take advantage of building muscle as much as I can to have a long healthy life and be active with my children. (1:23:55)

  • #ListenerLive question #3 - Is it possible to permanently fix my quad dominance? What can I do in my workouts and/or everyday life to fix my quad dominance and activate my glutes and hamstrings more so I don’t keep reverting to utilizing only my quads for certain moves? (1:30:37)

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Aug 14, 2023

In this episode Sal, Adam & Justin cover how to choose a gym, whether you a consumer looking for a good place to work out or a trainer looking for the ideal place to build your training business.

  • Which Gym is Right for You? The pros and cons of each from both a client and a trainer's perspective. (1:11)

  • #1 - Big Box gyms: 24 Hour Fitness, Crunch, Balley's, LA Fitness, or UFC. (2:18)

  • #2 - Small Box gyms: Your local ma and pa gym private trainer studios. (22:36)

  • #3 - Class gyms: F45, Orangetheory Fitness, or Barry’s Bootcamp. (34:02)

  • #4 - Training from home. (45:57)

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Aug 12, 2023

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

  • Mind Pump Fit Tip: Most celebrity diets are extreme, but some can be good (i.e., Margot Robbie’s Barbie diet) with a couple of changes. (1:25)

  • The Pure/Peak Power Bundle from Organifi is official! (9:22)

  • Is Andrew Tate hurting the exact people he claims to be trying to represent? (10:12)

  • Mind Pump Recommends, Patrick Bet-David on The Joe Rogan Experience. (28:26)

  • The censor machines are back. (34:40)

  • Mind Pump PSA. (38:01)

  • Breaking down the Jake Paul/Nate Diaz boxing match. (41:31)

  • Small business owners are taking things into their own hands. (46:05)

  • Putting the Vuori slacks to the ultimate test. (51:38)

  • Shout out to Tom Haviland and Travis Chapman. (52:51)

  • #ListenerLive question #1 - How can I get better at squatting heavy in a standard barbell back squat? (58:02)

  • #ListenerLive question #2 - What’s the difference between exercise as therapy and abuse? (1:10:26)

  • #ListenerLive question #3 - How do you get one leg to catch up in strength without neglecting the other? (1:26:28)

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Aug 11, 2023

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: PAY ATTENTION! Progress from exercise often has nothing to do with fat loss, muscle gain, or physical performance. (1:57)

  • Adam’s thoughtful gift. (18:07)

  • What percentage of people try to cheat their taxes? (24:48)

  • Sal’s evening at his parents' house. (29:41)

  • Eight Sleep, the Rolls Royce of sleep cooling systems. (33:25)

  • Speculating on progressing with less volume as you get older. (40:07)

  • Fun Facts with Justin: The Water Beetle’s evolution of survival. (46:58)

  • Mind Pump Recommends Oppenheimer. (49:46)

  • Calories are not equal. (54:52)

  • Get younger skin with Joovv. (59:37)

  • Shout out to GetDynasty.com. (1:01:47)

  • #Quah question #1 - What is the relationship between building muscle and testosterone levels, particularly in women? If a woman has already experienced issues with other hormonal imbalances, can building muscle cause an abnormal increase in testosterone levels? (1:03:49)

  • #Quah question #2 - How do I know when I have enough muscle to cut, so I don’t end up looking skinny? (1:07:48)

  • #Quah question #3 - Should you reverse diet if you're over 30% body fat? (1:12:26)

  • #Quah question #4 - What is the best protein for a budget bulk? (1:16:02)

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Aug 10, 2023

In this episode Sal, Adam & Justin cover the best way to start training with a suspension trainer.

  • A body and a suspension trainer and you can rival your friends with muscle and strength gains! (1:42)

  • Who is this type of exercise tool for and what is it best used for? (2:57)

  • Tips, How to Use Them, and The Best Exercises per Body Part for Beginners. (8:41)

  • Chest: The push-up or fly. (9:52)

  • Back: Supine rows. (13:34)

  • Shoulders: W’s. (17:17)

  • Biceps: Body curls. (20:04)

  • Triceps: Body skull crushers. (21:27)

  • Legs: Assisted lunge or side lunge (24:00)

  • Hamstrings: Leg curls. (27:01)

  • Core: Suspension plank. (28:42)

  • Putting a workout together for beginners. (30:12)

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Aug 9, 2023

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

  • Mind Pump Fit Tip: DON’T BE NORMAL! (2:25)

  • Mind Pump Recommends, Untold: Jake Paul the Problem Child on Netflix. (15:02)

  • It’s crazy the POWER people can have over one another. (20:14)

  • Why Justin may be quiet but is always observing. (33:29)

  • Post reaction to one of the guy’s latest clips on social media. (42:01)

  • “If you don’t stand for something you’ll fall for anything.” (46:54)

  • The chicken nuggets from Butcher Box are children and adult approved! (51:14)

  • The importance of healing your gut and going about it the right way. (52:38)

  • Ned for your sleep health. (57:20)

  • Shout out to Peter Attia. (59:20)

  • #ListenerLive question #1 – Is it important to run your programs in the order you created them? (1:00:24) 

  • #ListenerLive question #2 – Am I ready for MAPS Anabolic Advanced? (1:11:35)

  • #ListenerLive question #3 - What would be the best way to keep the weight off if I want to reverse off Ozempic? (1:17:35)

  • #ListenerLive question #4 – Any advice on how to fix my shoulder pain? (1:33:38)

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Aug 7, 2023
  • One of the MOST important exercises, the barbell squat masterclass. (1:10)

  • An exceptional lower-body exercise that has an amazing carryover effect throughout the whole body. (4:32)

  • Squatting is a FUNDAMENTAL human movement. (10:14)

  • The distinct types of squats. (11:16)

  • All complex movements have a substantial risk of injury if performed improperly. (14:36)

  • The requirements needed to perform a proper barbell squat. (16:23)

  • The BEST priming movements to perform before squatting. (23:15)

  • The workout: The placement of the bar, how to bail safely, slowly working up to heavy set, avoiding failure, best tempo, and number of days per week. (31:26)

  • Advanced squatting techniques. (41:17)

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Aug 5, 2023

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

  • Mind Pump Fit Tip: Get Fit! Survive the alien invasion. (1:42)

  • Have sodium before and during your workouts for a better pump! (11:10)

  • The new world record for equipped bench press will blow your mind. (15:39)

  • Training for strength vs hypertrophy. (19:40)

  • Speculating on a recent survey of the political identities of 12th grade boys vs girls. (27:14)

  • The power of self-confidence. (36:43)

  • Some crazy statistics on the current economy and housing market. (41:30)

  • When you know life is getting too easy. (50:02)

  • Tastes like chocolate donuts! Try Paleo Valley’s Chocolate Bone Broth Protein Powder for yourself! (58:01)

  • Shout out to “Building a Non-Anxious Life,” Book by John Delony. (58:59)

  • #ListenerLive question #1 – Can you eat too much protein? (1:00:59)

  • #ListenerLive question #2 – Is there a way to keep doing group classes but make it less about cardio to lift heavier weights? (1:12:31)

  • #ListenerLive question #3 – If my fitness goal is to lose body fat and gain lean muscle, what is the best way to do that if I cannot include the big 4 compound lifts? (1:31:55)

  • #ListenerLive question #4 – Assuming you hit 1g protein /lbs. body weight during a cut, is there any benefit in consuming more calories and increasing the deficit by adding more walking or will it not make any difference? (1:41:31)

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Aug 4, 2023

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: Attention to all social media influencers! When you comment under people’s pictures on social media ACT like you're in the gym! (1:50)

  • The anti-health/social media movement. (10:22)

  • The Andrew Tate litmus test. (17:43)

  • Vicki is a boss! (22:21)

  • Following up on Adam’s sister’s scary hit & run. (24:13)

  • A lottery winner’s ninja move. (28:52)

  • The decline of San Francisco. (30:25)

  • The people in the South are the best! (33:21)

  • Recapping Justin’s ‘Gymnastics Dad’ family trip to Florida. (36:16)

  • Vacationing with children and what guys find attractive. (39:38)

  • ‘The Good’ serum is an easy sell. (45:06)

  • The ‘interesting’ Chinese social credit score experiment. (47:04)

  • An Organifi ‘jet-fuel’ combo. (53:14)

  • Shout out to Free to Choose on YouTube. (54:25)

  • #Quah question #1 - How do you properly program abs? (55:41)

  • #Quah question #2 - What is the best body fat percentage to be in for health? (59:16)

  • #Quah question #3 - If you guys started a strength athletic event, what exercises and rules would you evoke? (1:09:38)

  • #Quah question #4 - How can I convince someone whose primary goal is to lose weight that they should take creatine? (1:16:08)

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Aug 3, 2023

In this episode Sal, Adam & Justin lay out six reasons why men are getting weaker.

  • What sparked this conversation? (1:19)

  • Six Reasons Men Today Are Weak.

  • #1 – Pornography. (4:49)

  • #2 - Substance abuse. (17:50)

  • #3- Lack of physical strength. (26:20)

  • #4 - Video games. (31:22)

  • #5 - Lack of good role models. (39:49)

  • #6 – Loneliness. (47:25)

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Aug 2, 2023

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

  • Mind Pump Fit Tip: Do you want to get stronger in the real world? Offset your training! (2:21)

  • The importance of having a balanced conversation and not getting emotionally charged. (33:07)

  • The value in listening to your REAL friends. (36:38)

  • An important PSA for all inspiring coaches and trainers. (45:42)

  • The animals are rising. (53:56)

  • Shout out to Patrick Bet-David. (55:52)

  • #ListenerLive question #1 - Any advice on progressing in my bench press? (1:02:09)

  • #ListenerLive question #2 - Can you build muscle and endurance at the same time?  (1:16:09)

  • #ListenerLive question #3 - How can I determine my ideal caloric intake? (1:28:58)

  • #ListenerLive question #4 – Is MAPS Anabolic the right program if I can’t push myself too much on progressive overload due to a previous injury?  Is there a better program for where I am in my current training to hopefully compete again in the spring? (1:40:52)

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