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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: Category: general
2675: The Fastest Way to Get Lean if Money Wasn’t an Issue 0
Sep 1, 2025

The FASTEST Way to Get Lean if Money Wasn’t an Issue

  • It’s EXTREMELY expensive to be unhealthy. (1:02)

  • The 7 FASTEST Ways to Get Lean if Money Wasn’t an Issue

  • #1 - Hire a trainer 3 days a week. (3:10)

  • #2 - Hire an online coach for diet. (8:10)

  • #3 - Get a meal prepping service. (12:18)

  • #4 - Optimize your hormones with HRT. (14:24)

  • #5 - Use a GLP-1 and other peptides. (17:18)

  • #6 - Get an Eight Sleep system. (19:19)

  • #7 - Supplements for nutrients. (20:45)

Related Links/Products Mentioned

  • Get your free Sample Pack with any “drink mix” purchase! Find your favorite LMNT flavor or share it with a friend. Try LMNT risk-free. If you don’t like it, give it away to a salty friend and we’ll give you your money back, no questions asked! Visit DrinkLMNT.com/MindPump

  • August Special: MAPS 15 50% off! ** Code MUSCLE50 at checkout **

  • Unexpected Clues Emerge About Why Diets Fail

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

  • Visit Transcend for this month’s exclusive Mind Pump offer! ** Telehealth Provider • Physician Directed GET YOUR PERSONALIZED TREATMENT PLAN!  Hormone Replacement Therapy, Cognitive Function, Sleep & Fatigue, Athletic Performance and MORE! **

  • Visit Eight Sleep for an exclusive offer for Mind Pump Listeners! ** Use the code MINDPUMP to get $350 off your very own 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. **

  • MP Holistic Health

 

2674: Top 10 Addictive Foods You Can't Stop Eating & More (Listener Live Coaching) 0
Aug 30, 2025

  • Mind Pump Fit Tip: Top 10 Foods You CAN’T Stop Eating (And Why They’re So Addictive!). (1:30)

  • The Seed impact. (30:47)

  • Your wife is your crown. (33:04)

  • Investing is about discipline. (37:22)

  • Sleep hard, melatonin-free. (46:20)

  • Mind Pump Reviews: Fit for TV: The Reality of The Biggest Loser on Netflix. (48:06)

  • Beak face. (55:20)

  • #ListenerLive question #1 – Am I dealing with overtraining or under-recovering? Have I caused this, and what should I do moving forward? (57:03)

  • #ListenerLive question #2 – Is there a MAPS program that you guys have that would fit what a surfer would need? (1:04:38)

  • #ListenerLive question #3 – Any tangible training/nutritional advice for my “client” who is overweight and has been told she is pre-diabetic? (1:11:47)

Related Links/Products Mentioned

People Mentioned

 

2673: Eight Bro-science Hacks that Actually Work & More (Listener Coaching) 0
Aug 29, 2025

  • Mind Pump Fit Tip: 8 Bro-science Hacks that Actually Work (But Not for the Reasons You Think). (1:45)

  • The Mind Pump Butcher Box. (27:39)

  • Swear box challenge. (28:47)

  • Legendary bodybuilder showcase: Bill Pearl. (32:04)

  • Miraculous surgery. (36:05)

  • Blame game. (39:33)

  • Athletes popularizing the Sugar Diet. (41:17)

  • The heaviest man. (44:12)

  • Improve intimacy in the bedroom with Brain.fm. (51:26)

  • Interrupting your day with gratitude. (55:17)

  • Building your dream home. (57:49)

  • #Quah question #1 – Should you train even if you're sore? What are the benefits or disadvantages of training when you're sore vs. when you're not? (1:03:45)

  • #Quah question #2 – I have clients who work out early in the morning. 

  • With all the studies being released on the negatives of women working out fasted, what would you recommend them eat beforehand? (1:06:09)

  • #Quah question #3 – What are your suggestions for mitigating burnout as a trainer? What are some ways you've learned to "refill your cup" after pouring into others during the week? (1:08:18)

  • #Quah question #4 – How do you think you'd hold up in an apocalyptic situation? What would be your first moves? (1:13:56)

Related Links/Products Mentioned

People Mentioned

 

2672: Demystifying Bioregulators & Peptides With Nick Andrews 0
Aug 28, 2025

 Nick Andrews

  • What drew him into the biohacking/optimization space? (1:38)

  • GHK-CU and sunburns. (3:40)

  • Is there a risk of downregulating your own production of a peptide because you are using one? (7:13)

  • Are there peptides you shouldn’t combine? (8:51)

  • The history of bioregulators and their difference from peptides. (12:56)

  • Is Russia prescribing bioregulators? (31:00)

  • The 3 tiers of optimization: Oral Supplements, bioregulators, and peptides. (35:52)

  • His favorite bioregulators. (39:11)

  • The pineal gland bioregulator for longevity. (42:05)

  • Breaking down the ‘Push Patch’ technology, and why you feel it. (44:39)

  • The Amazon effect: Why Entera’s GHK-CU stands out above the rest. (1:00:50)

  • Which business venture has the most potential? (1:05:32)

  • When should you take bioregulators, and should they be cycled? (1:11:38)

Related Links/Products Mentioned

People Mentioned

 

2671: Ten Awesome Unexpected Benefits of Exercise 0
Aug 27, 2025

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

  • Mind Pump Fit Tip: 10 Awesome Unexpected Benefits of Exercise. (2:21)

  • Not all GHK-CU is created equal. (28:13)

  • The encouraging audience response to Sal’s new YouTube series. (29:49)

  • 1st day of school tradition. (32:50)

  • Game on! (38:41)

  • When science doesn’t have a moral compass. (42:43)

  • Outsourcing anniversaries. (48:37)

  • It’s a miracle in your gut. (52:17)

  • Gone fishing. (56:12)

  • #ListenerLive question #1 – Any thoughts on how I should change my exercise (or calories) to continue to lose body fat and gain muscle? Any thoughts on what the heck caused my visceral fat to almost triple? (1:01:01)

  • #ListenerLive question #2 – I have been running MAPS 15 since April, and it’s still too much. I'm absolutely exhausted daily and desperately want to get out of this overtrained state. Please help! (1:12:54)

  • #ListenerLive question #3 – What tips/advice do you have to help get to the gym after working a twelve-hour shift and still have time to get good sleep and meal prep consistently? (1:22:36)

  • #ListenerLive question #4 – Do I still have the potential for meaningful muscle growth and physical change at nearly 29 years old, after spending so many years training improperly? How can I overcome imposter syndrome as a coach? (1:29:57)

Related Links/Products Mentioned

People Mentioned

 

2670: Pilates, Yoga, Running, CrossFit, & Strength Training Face Off! 0
Aug 25, 2025

2670: Pilates, Yoga, Running, CrossFit, and Strength Training Face Off!

  • Breaking down the most popular forms of exercise, so you can figure out what is RIGHT for you. History, demographics, and the pros and cons. (1:15)
  • Pilates (3:23)
  • Yoga (11:55)
  • Running (19:15)
  • CrossFit (24:07)
  • Strength training (30:04)

Related Links/Products Mentioned

2669: The 3-Step "SBC" Weight-Loss Framework That Works Every Time & More (Listener Live Coaching) 0
Aug 23, 2025

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

  • Mind Pump Fit Tip: The 3-Step "SBC" Weight-Loss Framework That Works Every Time. (1:48)
  • Ways to safeguard yourself from developing dementia. (23:16)
  • An update on Sal’s Journey in Faith & Fitness. (29:50)
  • Methylene Blue’s cognitive benefits. (35:21)
  • The little-sibling effect on athleticism. (39:45)
  • Men’s skincare market is blowing up! (45:12)
  • The Caltrans “party.” (51:33)
  • #ListenerLive question #1 – Any advice on why my InBody scan showed my body fat went up 6% in a span of 7 months? (56:01)
  • #ListenerLive question #2 –  Is it reasonable to expect a 100-pound jump on my deadlift in a year? (1:07:05)
  • #ListenerLive question #3 – What are some neat, effective, and portable equipment options I should consider having available for my mobile training sessions? Additionally, do you have any business advice or tips for someone making this transition to a mobile personal training model? (1:16:31)
  • #ListenerLive question #4 – What’s the best way to support muscle growth and prevent muscle loss while using GLP-1, especially with appetite suppression? What mental shifts do you recommend when transitioning from years of dieting into a performance and strength-driven mindset? (1:25:52)

Related Links/Products Mentioned

People Mentioned

2668: Two-Day a Week 30-Min At-Home Dumbbell Workout Program for Muscle & Fat Loss & More (Listener Coaching) 0
Aug 22, 2025

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: Two-Day a Week 30-Min Dumbbell At-Home Workout Program for Muscle & Fat Loss. (1:54)
  • Exercise and cancer. (16:14)
  • Veganism can be a false religion. (20:47)
  • Lab meat and science worship. (23:43)
  • Advanced technology. (28:18)
  • Gym industry changes. (34:17)
  • Pro bodybuilders are built DIFFERENT. (35:40)
  • Meat sticks that are NOT dry. (43:02)
  • The cognitive benefits of nicotine. (44:39)
  • The health benefits of a filtered shower head. (48:17)
  • Why men should donate blood. (52:00)
  • Do you have a problem with a skunk? (55:33)
  • #Quah question #1 – Tips on how to optimize strength/ lean body mass for weight class athletes who don't have the ability to do a traditional bulk and have to be conscious of scale weight? (1:01:53)
  • #Quah question #2 – How do you know if you have good muscle-building genetics as a woman? (1:06:00)
  • #Quah question #3 – How do you still have fun with a healthy lifestyle? No junk food, can't sleep in or stay up late, no alcohol, no screens. What's there to look forward to? (1:09:08)
  • #Quah question #4 – Does getting a pump equate to muscle growth? (1:13:00)

Related Links/Products Mentioned

People Mentioned

2667: The Truth About New "Magical" Muscle Building Drugs & More With Dr. William Seeds 0
Aug 21, 2025

Dr. Williams Seeds

  • Shifting culture. (1:27)

  • Why is the medical field ignoring this movement? (5:03)

  • What is happening on a cellular level that is making working out more effective than seeing a therapist? (11:46)

  • Why creatine is the MOST misunderstood supplement out there that is MOST valuable. (28:12)

  • Is there a negative feedback loop from taking peptides? (32:20)

  • Natural vs synthetic peptides. (33:31)

  • What makes the ‘Wolverine’ stack so effective? (36:14)

  • Debunking the ‘miracle in a bottle/pill’ study. (39:10)

  • The evolution of GLP-1s. (1:07:51)

  • What are bioregulators? Why the hype? (1:12:47)

  • Why are some peptides more effective for one person than another? (1:17:36)

  • Dumb muscle. (1:23:40)

  • Educate yourself. (1:26:00)

Related Links/Products Mentioned

  • Visit Transcend for this month’s exclusive Mind Pump offer! ** Telehealth Provider • Physician Directed GET YOUR PERSONALIZED TREATMENT PLAN!  Hormone Replacement Therapy, Cognitive Function, Sleep & Fatigue, Athletic Performance and MORE! **

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

Featured Guest

 

2666: Eight Fitness & Diet Lies That Will Make You Fat & Unhealthy (Listener Live Coaching) 0
Aug 20, 2025

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

  • Mind Pump Fit Tip: 8 Fitness & Diet Lies That Will Make You Fat & Unhealthy. (2:08)

  • It’s like having a sleep buddy. (27:52)

  • Fart gun. (30:54)

  • Religious revival. (34:02)

  • Reevaluating the streaming services debate. (35:49)

  • AI: The good, the bad, and the ugly. (40:50)

  • Mice infestation. (50:53)

  • Horny stack. (52:46)

  • The podcast world is shifting. (53:45)

  • Shout out to The Diary of a CEO Podcast: The Real Reason You’re Still Broke! (and how to escape it) | The Money Making Experts. (55:48)

  • #ListenerLive question #1 – Will I ever be able to get my strength back in my knee, or have I missed my opportunity since I favored it so long? (1:01:33)

  • #ListenerLive question #2 – What advice would you have for building a career as an online fitness coach? (1:16:51)

  • #ListenerLive question #3 – What should my caloric intake be for increasing muscle mass while trying to decrease body fat percentage? (1:26:18)

  • #ListenerLive question #4 – Update from #2566: Can I expect more from my physique, or should I lower my expectations given my circumstances and age? (1:33:13)

Related Links/Products Mentioned

People Mentioned

 

2665: Why “Science-Based” Lifting Is Killing Your Gains 0
Aug 18, 2025

Why “Science-Based” Lifting Is Killing Your Gains

  • Exercise is nuanced: don’t discount the experience of people who have been doing it for a long time. (1:10)

  • 7 Reasons “Science-Based” Lifting Is Killing Your Gains

  • #1 - The people in the studies aren’t like you. (6:32)

  • #2 – Studies aren’t run “forever.” (8:55)

  • #3 - They don’t consider human psychology. (13:54)

  • #4 - Great science-based programming may be inappropriate for you. (17:06)

  • #5 - The “winning” formula doesn’t tell the whole story. (19:43)

  • #6 - They don’t know what to test. (21:16)

  • #7 - They aren’t testing everything. (23:04)

Related Links/Products Mentioned

People Mentioned

 

2664: Why Gaining Body Fat May be the Key to Getting the Results You Want & More (Listener Live Coaching) 0
Aug 16, 2025

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

  • Mind Pump Fit Tip: Some of You NEED to Gain Body Fat if You Want to See Improvements. (1:47)

  • Comparing the effects of red-light therapy to minoxidil for hair loss. (23:48)

  • Dissecting the Joey Swoll drama, celebrity worship, and staying authentic. (27:15)

  • Being liked and seeking fame. (44:20)

  • Money, honor, power, and pleasure exercise. (48:38)

  • Exercise and sobriety. (56:17)

  • #ListenerLive question #1 – Should I put this cut off until life evens out a bit, or any advice you can offer to help keep the calories down? I want to cut down to around 15% body fat just to see if I can do it and what I’ll look like. (59:07)

  • #ListenerLive question #2 – Are there signs I should be looking for to guide the timing or size of the increases when it comes to reverse dieting? What’s the best way to improve my grip strength so I can keep progressing in my lifts? (1:11:35)

  • #ListenerLive question #3 – What would you prioritize nutritionally and in training to improve metabolic health without furthering my gut issues? (1:21:37)

  • #ListenerLive question #4 – How long would you recommend that it takes to reach muscle growth goals? (1:34:08)

Related Links/Products Mentioned

People Mentioned

 

2663: Mid-Range, Stretch & Squeeze for Maximum Gains & More (Listener Coaching) 0
Aug 15, 2025

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: Mid-range, stretch and squeeze for MAXIMUM GAINS. (1:44)

  • Who should consume a higher intake of sodium? (16:51)

  • Plan B. (26:09)

  • Love is just a chemical reaction in your brain. (32:49)

  • Happy or Horny stack? (37:59)

  • The ultimate man. (38:54)

  • That’s a LONG shelf life. (40:51)

  • Masturbation station. (42:14)

  • 4-day work week. (44:51)

  • Interstellar comet or alien probe? (48:29)

  • Do we need more evidence that Epstein didn’t kill himself? (52:58)

  • #Quah question #1 – Are 1000 calories worth of protein the same as 1000 calories of carbs/fats, or do I still have to subtract the thermic effect of food from it? (59:36)

  • #Quah question #2 – I'm an online coach, and some of my clients get overwhelmed with using multiple apps. How can I still track their progress virtually without them logging their workouts and nutrition? (1:04:01)

  • #Quah question #3 – Can I drink alcohol (3-5 drinks/week) and still make progress in building muscle? (1:08:59)

  • #Quah question #4 – What are the short and long-term goals of Mind Pump? (1:16:04)

Related Links/Products Mentioned

People Mentioned

 

2662: Ten Reasons Why Your Butt is Flat (& What to do About It) 0
Aug 14, 2025

10 Reasons Why Your Butt is Flat (& What to do About It)

  • A pain point for most. (1:15)

  • 10 Reasons Why Your Butt is Flat (& What to do About It)

  • #1 - You’re trying to get abs too (eat more). (3:21)

  • #2 - You aren’t trying to get strong. (5:41)

  • #3 - You are doing the wrong exercises. (8:15)

  • #4 - You might have poor technique and/or connection. (10:51)

  • #5 - Your reps are too high. (14:25)

  • #6 - You are moving too quickly through your workout. (17:14)

  • #7 - You sleep like crap. (18:48)

  • #8 - You’re overdoing workouts (overtrained). (19:53)

  • #9 - You aren’t patient. (21:17)

  • #10 - You’re running. (23:49)

Related Links/Products Mentioned

  • Special Promotion: MAPS Butt Mod 50%! ** Code BUTT50 at checkout **

  • Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code 25MINDPUMP at checkout for 25% off your first month’s supply of Seed’s DS-01® Daily Synbiotic**

People Mentioned

 

2661: Nine Old Forgotten Training Methods That Can Make You Fit and Tough & More (Listener Live Coaching) 0
Aug 13, 2025

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

  • Mind Pump Fit Tip: Nine Old Forgotten Training Methods That Can Make You Fit and Tough. (2:40)

  • Top 10 job aspirations for Gen Alpha. (28:32)

  • Being a caretaker. (33:06)

  • Doing fitness for God’s glory. Previewing Sal’s upcoming YouTube series. (40:40)

  • Just as good as whey. (48:02)

  • High hopes for the Elite Trainer Podcast. (49:09)

  • Getting your dream car. (50:38)

  • Cleaning up language. (54:57)

  • We're Hiring: Mind Pump Personal Training (In-House and Remote). Apply today! (1:01:06)

  • #ListenerLive question #1 – Would it be beneficial to introduce lifting aids as part of my one-rep max test? (1:03:09)

  • #ListenerLive question #2 – Does having a degree immediately make you a more qualified coach and individual? (1:10:30)

  • #ListenerLive question #3 – In optimizing strength or hypertrophy for a given lift, does progressive overload take precedence over total weekly training volume for that lift? (1:23:59)

  • #ListenerLive question #4 – What would you guys recommend as far as programming for a client I find difficult to communicate with and get him to move in the ways I want him to? (1:32:59)

Related Links/Products Mentioned

People Mentioned

 

2660: Dr. Autumn Smith 0
Aug 11, 2025

 Dr. Autumn Smith

  • Autumn’s early life and struggles surrounding food. (1:17)

  • Her journey of being a personal trainer while going to school. (3:14)

  • Why she decided to go paleo. (4:17)

  • Why their beef sticks stand out above the rest! (10:15)

  • The origin of anti-meat propaganda. (14:52)

  • What is regenerative farming? (18:44)

  • The carbon imprint from this type of farming. (28:00)

  • The difference between grass-fed vs. grass grass-finished. Buyer beware. (29:17)

  • The nutritional differences between conventional and non-conventional types of meat. (33:09)

  • What made them go with bone broth protein? (38:35)

  • Find what works and put a lot of resources into that. (46:33)

  • Not all vitamin C is created equal. (48:44)

  • What is the difference between broth and collagen protein? (52:10)

  • Breaking down the value of the organ complex. (53:30)

  • The consumer breakdown of their products. (59:20)

  • Their bestselling beef sticks. (1:00:14)

  • The evolution of her relationship with food. (1:01:50)

  • Her travels with J Lo and the celebrities she trained via the Tracy Anderson Method. (1:03:58)

  • New products on the horizon. (1:15:34)

Related Links/Products Mentioned

Featured Guest/People Mentioned

 

2659: Eight Ways to Build a Crushing Grip & Strong Forearms & More (Listener Live Coaching) 0
Aug 9, 2025

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

  • Mind Pump Fit Tip: 8 Ways to Build a Crushing Grip & Strong Forearms. (2:15)

  • An interview with Mind Pump’s Head Trainer and host of The Elite Trainer Academy, Kyle Pullin. (15:07)

  • Buyer Beware: Food labels. (28:16)

  • Shilajit for men’s health. (32:01)

  • The CRAZIEST supplements Sal has taken. (34:41)

  • The deterioration of the US dollar. (36:53)

  • Raising your kids to want less. (43:13)

  • Space race. (47:58)

  • Vuori is decking out the Mind Pump trainers. (51:40)

  • Taking Omega 3s vs eating fish. (53:27)

  • Living off the land. (55:36)

  • Young kids just looking to make money. (1:00:22)

  • #ListenerLive question #1 – Lately, I’ve been feeling stuck. I’m no longer seeing significant progress in muscle growth or strength gains. I’ve never followed a structured program. Any advice on where to go from here? (1:05:19)

  • #ListenerLive question #2 – What would be the best eating window for a busy mom of 4, who is up early with a young baby, trying to get her body back? (1:11:49)

  • #ListenerLive question #3 – How do you structure nutrition for children? Being parents yourselves, any advice to make sure my child is eating well? (1:28:06)

  • #ListenerLive question #4 – I did my first DEXA scan, and I’m not sure whether to be disappointed with the results. I want to cut fat and continue to build muscle. I don’t want to obsess over the results, but I also want to continue to lean out.  I am not sure where to go from here. Any advice on whether I should cut again or do another reverse diet? (1:39:12)

Related Links/Products Mentioned

People Mentioned

 

2658: Nine Tips to Gain 5 Pounds of Lean Muscle in 60 Days & More (Listener Coaching) 0
Aug 8, 2025

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: 9 Tips to Gain 5 lbs. of LEAN MUSCLE in 60 days. (2:20)

  • Is exercise more effective than medication for depression and anxiety? (23:01)

  • There are LEVELS to this honey game. (31:24)

  • Strength train and get better boners! (35:40)

  • Buyer beware: 7-OH supplement. (38:51)

  • Lower your calories and eat the same amount of food. (51:29)

  • Call for editor interns. Apply today! (53:04)

  • Elite Trainer Academy: For Trainers to level up. (54:05)

  • #Quah question #1 – I am a “CrossFitter” who is about to become a new dad. How do I balance getting the most out of my workouts without overwhelming my soon-to-be-overly-stressed body? (55:23)

  • #Quah question #2 – What’s a good amount of water to drink a day? (58:14)

  • #Quah question #3 – How can I deal with delayed onset muscle soreness? I’ve quit lifting several times because I just got tired of being sore all the time. Case in point, I did the very first session of MAPS 15 last Monday (Bulgarian split squats) - could barely walk for two days and am still dreading going down the stairs six days later. (1:00:48)

  • #Quah question #4 – What would an everyday full-body weightlifting routine look like? (1:05:07)

Related Links/Products Mentioned

People Mentioned

 

2657: The Over-50 Fitness & Health Plan 0
Aug 7, 2025

The Over-50 Fitness & Health Plan

  • The body is always adapting; if you do it right, you will respond great! (1:42)

  • Considerations to take into account when constructing a routine for this avatar. (5:49)

  • The RIGHT Way to Workout & Eat to Get GREAT Results if You’re Over 50 Years Old.

  • An effective full-body workout 2 days a week. (8:52)

  • Day 1: Push a sled, incline dumbbell chest press, cable rows, standing dumbbell shoulder press, dumbbell curls, press down, and a plank. (12:02)

  • Day 2: Trap bar deadlift, push-ups, pull-downs, rear flys, hammer curls, closer grip push-ups, cable chop, and standing calf raises. (18:03)

  • Activity: Aim for 8k steps a day, then 10k, and then 12k steps a day. (21:57)

  • Diet: Women eat 30, men eat 45 grams of protein per meal FIRST, eat veggies SECOND, and eat a starch or fruit LAST. (23:40)

  • Sleep: No electronics, take glycine and magnesium before bed, and aim for a 9-hour window. (26:13)

  • Supplements: Multivitamin, 2000IU Vitamin D plus K, and creatine 10 grams a day. (26:57)

Related Links/Products Mentioned

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

 

2656: Machines Vs. Free Weight... The Final Debate! & More (Listener Live Coaching) 0
Aug 6, 2025

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

  • Mind Pump Fit Tip: The final debate! Machines vs free weights. (2:54)

  • The dumbest features in new cars. (23:19)

  • When was the last time you got pulled over? (25:55)

  • Optimize your C15 levels to help support your long-term health and wellness. (35:15)

  • Justin’s sunny and smoky day on the racetrack. (40:10)

  • Nobody in America knows how to make espresso. (44:09)

  • The gym culture evolution. (51:45)

  • #ListenerLive question #1 – How can I most efficiently return to my optimal weight and hormonal balance without resorting to aggressive cardio or restrictive dieting? (59:39)

  • #ListenerLive question #2 – Am I failing my reverse diet? (1:18:22)

  • #ListenerLive question #3 – If I want to have a long, healthy life with work and personal life, how can I balance cardiovascular training and endurance? (1:27:43)

Related Links/Products Mentioned

People Mentioned

 

2655: Ten Cardio Hacks for Fat Loss, Health & Endurance 0
Aug 4, 2025

 Ten Cardio Hacks for Fat Loss, Health & Endurance

  • Make cardio more effective. (1:12)

  • Ten Cardio Hacks for Fat Loss, Health & Endurance. (3:28)

  • #1 - Split it up. (4:05)

  • #2 - Do it after meals. (8:13)

  • #3 - Walking is the best for LISS. (11:20)

  • #4 - HIIT for less time, more impact. (13:34)

  • #5 - Do it after strength training. (15:29)

  • #6 - Combine it with something growth-minded. (16:35)

  • #7 - Don’t overdo it! (17:57)

  • #8 – Play. (20:36)

  • #9 – The more technical, the more you need to treat it like PRACTICE. (23:15)

  • #10- Do high-rep squats and supersets. (25:26)

Related Links/Products Mentioned

  • Visit Eight Sleep for an exclusive offer for Mind Pump Listeners! ** Use the code MINDPUMP to get $350 off your very own 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. **

People Mentioned

 

2654: The 5 Secret Workout Program Hacks for Maximum Gains & More (Listener Live Coaching) 0
Aug 2, 2025

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

  • Mind Pump Fit Tip: The 5 Secret Workout Program Hacks for Maximum Gains. (1:51)

  • Red light to improve your brain. (23:56)

  • Sal’s relation to a Pope! (27:47)

  • Andrew Tate vs. Aubrey Marcus: Why they are bad for young males. (34:03)

  • Fitness is an INCREDIBLE vehicle to help break substance abuse. (44:45)

  • Muscle worship. (46:47)

  • Has technology really benefited us? (54:11)

  • #ListenerLive question #1 – When I’m dedicating time in the gym to mobility work, should I focus only on the limited side or is it better to split the work 50/50 between both sides? Or something in between? (1:02:53)

  • #ListenerLive question #2 – What advice do you have for raising kids to have a healthy relationship with food? (1:15:49)

  • #ListenerLive question #3 – How do I break out of this fear of not looking how I want? Or break free from my bondage to the gym? (1:33:19)

Related Links/Products Mentioned

People Mentioned

 

 

2653: Ten Ways to Dramatically Improve Workout Consistency & More (Listener Coaching) 0
Aug 1, 2025

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: Ten Ways to Dramatically Improve Workout Consistency. (1:31)

  • One of the EASIEST ways to bump protein and cut calories. (27:47)

  • When you have kids, it’s not about you and it’s about them. (31:01)

  • Make Orwell fiction again. (37:07)

  • Diet is religion. (39:01)

  • Exercise and depression. (42:01)

  • Green Juice makes you feel good. (52:17)

  • #Quah question #1 – I love your guys' programs. I do see people comment about how Arnold presses are a terrible movement. I do see you guys have them in your programming. How do you feel about the negative comments towards that exercise? (54:54)

  • #Quah question #2 – What is the ideal mindset to have for people starting their health and fitness journey? (58:21)

  • #Quah question #3 – What is something I can do during long rest periods? I want to avoid phones as much as I can, only tracking sets. (1:00:24)

  • #Quah question #4 – I’m becoming a personal trainer, mostly because of you guys, and just landed my first client. What steps should I take from here? (1:06:47)

Related Links/Products Mentioned

People Mentioned

 

2652: How Undereating is Making You Fat & Unhealthy 0
Jul 31, 2025

How Undereating is Making You Fat and Unhealthy

  • Why this is frustrating for the average person. (1:21)

  • 8 Ways Undereating is Making You Fat and Unhealthy

  • #1 - You lose weight, but half is muscle. (3:58)

  • #2 - You can’t recover from workouts. (8:44)

  • #3 - Performance sucks. (11:15)

  • #4 - Sleep is affected negatively. (13:11)

  • #5 - More likely to be depressed and anxious. (14:27)

  • #6 - Nutrient deficiencies. (16:53)

  • #7 - Hormone imbalances. (18:51)

  • #8 - Leads to eventual binging. (21:32)

Related Links/Products Mentioned

  • Visit Manukora for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP and save up to 31% plus $25 worth of free gifts with the Starter Kit! **

2651: Four Secret Hacks for Superhuman Strength 0
Jul 30, 2025

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

  • Mind Pump Fit Tip: The 4 Secret Hacks for Superhuman Strength. (2:08)

  • The benefits of egg protein. (27:04)

  • This is 40. (31:22)

  • Hours of fun and activity for your kids! (37:56)

  • Mind Pump Recommends Parenting: Getting It Right book. (40:54)

  • Probiotics for better performance. (52:18)

  • The most tone-deaf group of individuals. (57:07)

  • #ListenerLive question #1 – Is there any value in borrowing volume to lagging body parts in a cut? (1:05:51)

  • #ListenerLive question #2 – If you were me (pivoting away from CrossFit), what program/practices would you recommend? (1:17:55)

  • #ListenerLive question #3 – Given my low cortisol, hormonal profile, and goal of body recomposition (not weight loss), what MAPS program would you recommend? How should I adjust training frequency or volume to support recovery, cortisol balance, and lean muscle gain without overshooting it? (1:25:46)

Related Links/Products Mentioned

People Mentioned

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