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Mind Pump: Raw Fitness Truth
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Mind Pump: Raw Fitness Truth

Author: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

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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 @mindpumpradio, @mindpumpsal, @mindpumpadam, @mindpumpjustin & @mindpumpdoug and on Facebook at mindpumpshow. Get expertly programmed Mind Pump training protocols at www.mindpumpmedia.com
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In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how often to use supersets and what muscle groups to use them with, how to take advantage of using angles when lifting, favorite exercises to increase a person’s sense of balance, and what people in their 20s need to hear about training and nutrition.
In this episode Sal, Adam & Justin discuss the pros and cons of group classes. Group Exercise Classes: The good, the bad and the ugly. (3:38) The origins of group exercise classes. (8:25) Why is there such a pull to take these classes? (10:34) The Pros of Group Exercise Classes. (14:45) Cardio with weights. (17:18) The risk vs reward of yoga classes. (18:28) The detrimental effects of being a cortisol junkie. (20:00) The biggest mistake people make. (23:58) Regression vs Progression. (25:52) The difficulty to individualize. (27:40) Do NOT ignore your body’s signals. (31:15) The popularity of Orangetheory and F45, the difficulty to teach it & MORE. (33:15) The importance of educating yourself before you invest in group exercise classes. (45:32) Related Links/Products Mentioned February Promotion: MAPS Split ½ off! **Code “SPLIT50” at checkout** Visit Kion for an exclusive offer for Mind Pump listeners! Are Group Fitness Classes Just A Trend? - Mind Pump Media Mind Pump Free Resources People Mentioned  Brendon Ayanbadejo (@brendon310)  Instagram
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how hip thrusts stack up compared to other compound lifts, what you should do if you have horrible all-round mobility, favorite go-to dishes that they cook at home, and whether massage guns are good for recovery or a just waste of money. Sal’s kerfuffle at the gym. (5:00)  Sal’s honeymoon in Maui. (8:58) Adam living the #dadlife and his new normal when it comes to his fitness. (12:30) Justin is cutting down on the caffeine. (22:30) Why all CBD products are NOT created equal. (27:25) Mind Pump Recommends Babies on Netflix. (31:26) The ‘Influencers in the Wild’ page is blowing up! (40:32) Jay Shetty gets called out, what it means to be authentic & MORE. (42:44) Harvey Weinstein gets convicted. (48:07) #Quah question #1 - From listening to Mind Pump I have learned that compound lifts are essential for building strength and muscle. Do you consider the hip thrust to be in the same category or is it more of an accessory exercise for those seeking to develop their glutes? (51:44) #Quah question #2 - If you have horrible all-round mobility should you focus on one area first and then move on to the next one once that is ok? Or should you do a bit on all the problem areas? (1:00:49) #Quah question #3 - You guys talk about the importance of eating high-quality/healthy food, yet besides Doug, we rarely get to hear what any of you cook at home. What’s your favorite go-to dish that you cook for yourself at home? (1:11:01) #Quah question #4 - Are massage guns good for recovery or a waste of money? (1:23:00)   Related Links/Products Mentioned  February Promotion: MAPS Split ½ off! **Code “SPLIT50” at checkout**  Visit NED for an exclusive offer for Mind Pump listeners! Raising An Emotionally Intelligent Child - Book by John Gottman PhD Babies | Netflix Official Site Mind Pump 1235: The 5 Most Overrated Supplements CBD (Cannabidiol) - What is it? Comedian exposes monk Jay Shetty 'A new day': Harvey Weinstein convicted, led away in cuffs How To Do A Barbell Hip Thrust The RIGHT Way! (FIX THIS!!!) - Mind Pump TV Why Your Butt Won't Grow: 3 Exercises to Wake Up Your Sleepy Butt - Mind Pump TV Prime Bundle | MAPS Fitness Products Early Time‐Restricted Feeding Reduces Appetite and Increases Fat Oxidation But Does Not Affect Energy Expenditure in Humans Mind Pump Free Resources   People Mentioned  Jordan Harbinger (@jordanharbinger)  Instagram Tank Sinatra (@influencersinthewild)  Instagram Jay Shetty (@jayshetty)  Instagram  Bret "Glute Guy" Contreras (@bretcontreras1) Instagram Inspiration and Business (@lewishowes)  Instagram Max Lugavere (@maxlugavere)  Instagram
In this episode Sal, Adam & Justin reveal why five of the most popular supplements may be a complete waste of money. The challenges that Mind Pump currently faces. (1:41) The 5 Most Overrated Supplements. (3:00) Branched-Chain Amino Acids (BCAAs). (5:10) Fat burners. (14:18) Nitric oxide boosters. (20:45) Testosterone boosters. (26:37) Collagen protein. (31:24) Related Links/Products Mentioned February Promotion: MAPS Split ½ off! **Code “SPLIT50” at checkout** Mind Pump 1227: The 5 Most Important Supplements to Take Therapeutic Use of Branched-Chain Amino Acids in Burn, Trauma, and Sepsis The Myth of Optimal Protein Intake - Mind Pump Media Ephedra Tied To Pitcher's Death Nitric oxide in adaptation to altitude Visit Everly Well for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Mind Pump 1212: Seven Ways to Raise Your Testosterone Naturally Visit Four Sigmatic for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Mind Pump 1220: The 4 Best Sources of Protein Mind Pump Free Resources People Mentioned Ben Pakulski (@bpakfitness)  Instagram
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the Jenny Craig DNA Decoder Plan, building a good core by only doing compound lifts and mobility exercises like the ones in MAPS Prime, the one piece of equipment they would take if the last gym in the world was on fire, and what to do when you have the right mindset to achieve your goals but have too many distractions keeping you from reaching them. Insecure people are intimidated by confident people. (4:30) Coming full circle with not caring and creating an artificial status. (7:28) Mind Pump on their old school porn stories and getting caught in the act.  (10:15) The pros and cons of cooking in a cast-iron skillet, farm-raised vs wild-caught fish, favorite cuts of Butcher Box meat & MORE. (16:36) New guidelines being put on heading in soccer. (21:57) Mind Pump on the coronavirus. (24:48) Justin Bieber reveals he has Lyme Disease. (27:15) Wayfair’s poor business model resulting in hundreds of layoffs. (29:50) Weight loss drug being pulled from the market over cancer risk. (34:34) Nike extortion case. (38:05) Mind Pump talk politics. (41:32) #Quah question #1 – Saw an ad on TV for the Jenny Craig DNA Meal Plan for weight loss. It seems like clever marketing B.S. Any viability to this? (46:27) #Quah question #2 – Can you build a good core by only doing compound lifts and mobility exercises like the ones in MAPS Prime? Or should you incorporate certain core and ab exercises as well? (52:16) #Quah question #3 - If the last gym in the world was on fire, which piece of equipment would take with you and why? (57:46) #Quah question #4 - What do you do when you have the right mindset to achieve your goals, but you have too many distractions keeping you from reaching them? (1:04:15) Related Links/Products Mentioned February Promotion: MAPS Split ½ off! **Code “SPLIT50” at checkout** Visit Butcher Box for this month’s exclusive Mind Pump offer! Use Cast Iron Cookware as an Iron Deficiency Treatment No more heading: US Soccer out with new guidelines for youth soccer Cleveland Clinic, NFLPA start program to look at ex-NFL players' brain health Justin Bieber Talks Cancelling His 2017 Tour, Contracting Lyme Disease, and Fighting Temptation Wayfair Gave Its Employees A Sour Valentine’s Day Present: Hundreds Of Layoffs Weight loss drug Belviq pulled from market over cancer risk Disgraced lawyer Michael Avenatti found guilty in Nike extortion trial Trump Job Approval at Personal Best 49% Sole Man - ESPN Films: 30 for 30 Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance, & Consciousness – Book by Dr. Andy Galpin Mind Pump Blog Visit Brain.fm for an exclusive offer for Mind Pump listeners. Mind Pump Free Resources People Mentioned Dr. Dan Engle Andy Galpin (@drandygalpin)  Instagram Dr. Ben Pollack, PhD (@phdeadlift)  Instagram
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about 2-a-days, whether endurance rep ranges in the 15-20 range help at all with strength and hypertrophy, the correlation between lean muscle mass and resting metabolic rate, and the best ways to deal with stress. Adam experimenting with Organifi products. (4:07) Adam’s prank falls flat on his staff member. (5:21) Tom and Jerry turn 80 and the evolution of animation. (11:15) Astronauts and resistance training. (13:50) Blue light blocking glasses have come a LONG way. (17:28) Mind Pump Recommends Mythic Quest on Apple+ and McMillions on HBO. (21:10) Is masturbation the new cold & flu medicine? (26:50) The Jeff Bezos effect. (29:05) Antioxidants and cancer. (35:15) The importance of being ‘diet fluid’. (36:37) #Quah question #1 – What are your thoughts on 2-a-days? (40:24) #Quah question #2 – Do endurance rep ranges in the 15-20 range help at all with strength and hypertrophy? (48:58) #Quah question #3 – I recently came across conflicting arguments regarding the correlation between lean muscle mass and resting metabolic rate. Why do you think most of these studies seem to suggest that the increase is fairly minimal? (53:44) #Quah question #4 – What are the best ways to deal with stress? (1:02:26) Related Links/Products Mentioned February Promotion: MAPS Split ½ off! **Code “SPLIT50” at checkout** Visit Organifi for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Tom and Jerry Fans Are Celebrating the Beloved Duo's 80th Birthday How do astronauts exercise in space? Visit Felix Gray for an exclusive offer for Mind Pump listeners! Mythic Quest: Raven's Banquet on Apple TV+ McMillions: Official Website for the HBO Documentary Series Effects of sexual arousal on lymphocyte subset circulation and cytokine production in man. The most expensive home in LA cost Jeff Bezos only 0.13% of his net worth Antioxidants and Cancer Prevention - National Cancer Institute Antioxidants May Make Cancer Worse - Scientific American MAPS Fitness Products – Mind Pump Which Is Better: Low Reps Or High Reps? - Mind Pump Media The Seven Principles for Making Marriage Work: A Practical Guide from the Country's Foremost Relationship Expert – Book by John Gottman PhD Mind Pump Free Resources People Mentioned Dave Asprey (@dave.asprey)  Instagram Stan "Rhino" Efferding - CSCS (@stanefferding)  Instagram IFBB LEGEND FLEX WHEELER (officialflexwheeler) Instagram Jim Kwik (@jimkwik)  Instagram Wim Hof (@iceman_hof)  Instagram
In this episode Sal, Adam & Justin discuss the 5 most important principles of resistance training. Defining resistance training and how to properly apply it. (3:21) What qualifies as resistance training? (7:12) The 5 Commandments of Resistance Training.  #1 – Do the RIGHT exercises and practice them consistently. (8:16) #2 – Use the PROPER technique. (19:31) #3 – Get stronger! (28:02) #4 – Understand the appropriate dose of intensity and frequency. (34:12) #5 – Seek Novelty. (43:23) Seek a variety of exercises in your routine. (51:32) The importance of tempo and rest. (53:10) Related Links/Products Mentioned February Promotion: MAPS Split ½ off! **Code “SPLIT50” at checkout** Visit Legion Athletics for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Stop Working Out And Start Practicing - Mind Pump Blog The Best Form of Exercise - Mind Pump Mind Pump TV - YouTube Chinese Olympic Weightlifting Training Compilation 2018 Olympic Weightlifting Workout Routine Muscle Adaptation vs. Muscle Recovery – Mind Pump Blog MAPS Fitness Products – Mind Pump Mind Pump Free Resources
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether pec development makes breasts look bigger, how to alter diet on training vs. non-training days, elevator pitches for trying to convince family members of the benefits of resistance training, and the best way to learn to eat new, healthy foods that you haven’t enjoyed in the past. It’s a Vuori Valentine’s Day over at Mind Pump. (4:50) The story behind Mind Pump’s latest sponsor, ZBiotics, and the Wheel of Misfortune. (5:32) Death metal is a whole lot of angst. (24:00) SEO and movies. (28:56) The latest tech news with Mind Pump, the dangers of too much access to information & MORE. (31:28) #Quah question #1 – I recently started working out with a new trainer who has me doing more chest work than I’ve ever done before. Being a very small-breasted woman, is my pec development going to make my chest look bigger? (35:40) #Quah question #2 - How do you alter your diet on training vs. non-training days? (41:29) #Quah question #3 – Do you have an elevator pitch for trying to convince family members of the benefits of resistance training? (48:28) #Quah question #4 – What’s the best way to learn how to eat new, healthy foods that you haven’t enjoyed in the past? I can’t stand salmon and most fish, but I want the health benefits. Can you teach yourself to like new foods? (57:35) Related Links/Products Mentioned February Promotion: MAPS Split ½ off! **Code “SPLIT50” at checkout** Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! Poo transplants and hangover cures: Inside the murky world of probiotics Visit ZBiotics for an exclusive offer for Mind Pump listeners! FURNACE FEST 2020 – Birmingham, AL Harley Quinn has better SEO, so Birds of Prey is getting a new name Samsung unveils new foldable flip phone concept How to Fix Rounded Shoulders (GONE IN 4 STEPS!) | MIND PUMP How to Undulate Your Calories for Faster Weight Loss & an Improved Metabolism – Mind Pump TV Great Teams: 16 Things High Performing Organizations Do Differently - Book by Don Yaeger MAPS Fitness Prime Pro – Mind Pump Mind Pump Free Resources  People Mentioned Matt Cutshall (@mattcutshall)  Instagram
In this episode Sal, Adam & Justin speak with good friend and author Max Lugavere about his newest book, The Genius Life. Health is important to everybody. (1:41) Is Max getting into ‘tiffs’ over social media? (3:40) Making the case for organic vs non-organic. (6:24) Endocrine disruptors and their effect on our hormones. (9:45) The importance of seeking out the opposing view from your own. (14:08) Why is vegans' anger so misplaced? (17:50) The rising popularity of the carnivore diet. (21:30) Don’t Fork Around! The value of dietary protein. (24:00) Do not be afraid of a good quality salt! (27:05) How ultra-processed foods highjack your hunger levels. (31:34) What you eat vs when you eat and its impact on your circadian rhythm. (32:29) Are your lights carcinogenic to your health? (37:15) The Vigger Trigger. The importance of thermal exercise. (43:06) Chronic use of anticholinergic drugs and the dangers to our body. (52:05) What’s the problem with heating plastic containers in the microwave? (54:38) Fish consumption and mercury toxicity. (56:34) Taking caution when taking Nonsteroidal Anti-inflammatory Drugs (NSAIDs). (58:45) Knowledge is power. (1:02:17) The Genius Life: Heal Your Mind, Strengthen Your Body, and Become Extraordinary. (1:07:07)   Related Links/Products Mentioned February Promotion: MAPS Split ½ off! **Code “SPLIT50” at checkout** Pre-order ‘The Genius Life’ by Max Lugavere Leader of Largest US Organic Food Fraud Gets 10-Year Term Mind Pump 990: Max Lugavere on the Dangers of Plastics, Building a Social Media Page, Coping with Loss & MORE BPA levels in humans may be much higher than previously thought Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life - Book by Max Lugavere and Paul Grewal Mind Pump 1227: The 5 Most Important Supplements to Take Sodium Intake and All-Cause Mortality over 20 Years in the Trials of Hypertension Prevention Redmond Real Salt ‘Ultraprocessed’ foods may make you eat more, clinical trial suggests Lux Light Meter Free University of Eastern Finland: Frequent Sauna use Associated With Lower Cardiovascular Death Rate in men and Women Visit Infrared Sauna for an exclusive offer for Mind Pump listeners! Do Ibuprofen and NSAIDs Affect Athletic Performance? Visit NED for an exclusive offer for Mind Pump listeners! Mind Pump Free Resources Featured Guest/People Mentioned Max Lugavere (@maxlugavere)  Instagram Website Podcast Ellen Vora, MD (@ellenvoramd)  Instagram Layne Norton, PhD (@biolayne)  Instagram
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the best way to retain muscle mass while decreasing body fat, powerlifting for aesthetics,  3-5 things that the average person can do to improve their long-term health, and the positives and negatives of being a trainer. Mind Pump ‘weird’ DM’s. (4:00) Single parents are champions! (4:52) Mind Pump Movie Reviews. (9:17) Is the era of the ‘celebrity’ over? (11:20) The importance of maintaining focus in between sets. (18:35) Subscribe to Mind Pump TV. (25:52) The latest dumb wellness/influencer trend. (29:10) Pixar is at it again! (31:33) Mind Pump Recommends A Beautiful Day in the Neighborhood. (32:51) Science Alert! Mysterious radio signal from space repeating every 16 days. (34:10) Improv update with Justin. (35:37) What is more important for building muscle, tension or weight? (42:33) NCI certification at Mind Pump Media HQ. (45:47) #Quah question #1 – What is the best way to retain muscle mass while decreasing body fat? Specifically, in terms of how to alter training and how to split up my diet? (47:33) #Quah question #2 – What are your thoughts on powerlifting for aesthetics? (53:33) #Quah question #3 – What are the top 3-5 things that the average American can do to improve their long-term health? (1:00:40) #Quah question #4 – What are the positives and negatives of being a trainer? Do you have any advice that you wish you knew when you first started? (1:08:25) Related Links/Products Mentioned February Promotion: MAPS Split ½ off! **Code “SPLIT50” at checkout** Oscars Ratings Hit All-Time Low With 2020 Broadcast Inside the $148,000 Oscars Gift Bag: From a Luxurious European Cruise to Decadent THC Chocolates Mind Pump TV - YouTube Mind Pump Blog Dry Fasting: The Truth About This New Health Industry Trend Soul | Official Teaser Trailer Mysterious radio signal from space is repeating every 16 days Nonverbal Cues: How Body Language and Nonverbal Communication is Key in the Business World Are you a Mind Pump Listener? Get NCI’s Top Selling Thyroid MASTERCLASS...for free! Mind Pump 1210: How to Eat to Lose Fat & Build Muscle With Jason Phillips The Myth of Optimal Protein Intake - Mind Pump Blog The Best Form of Exercise - Mind Pump Blog MAPS Fitness Products – Mind Pump The health benefits of strong relationships - Harvard Health Mind Pump Free Resources People Mentioned Taylor Swift (@taylorswift13)  Twitter Jason Phillips (@jasonphillipsisnutrition)  Instagram Dr. Michael Ruscio, DNM, DC (@drruscio)  Instagram
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about  the best plan of action for gluteal amnesia, the value of doing dozens of push-ups throughout the day, whether the deadlift grip should be taken to failure, and how to fix externally rotated “duck” feet. A very healthy debate between Paul Saladino and Terry Wahls. (4:39) The supplement combination that helps with Sal’s ADD. (10:22) The newest trend in bars: No booze. (11:30) The new wine line from MIIR. (18:00) Who has had the worst ideas? (20:50) Mind Pump Shout Outs. (21:48) Look out Tesla, enter Nikola. (23:24) Burger King’s brilliant Valentine’s Day promotion. (25:34) Why it is harder to get leaner in modern life and how to combat it. (30:18) Mind Pump News Report: Updates on the coronavirus conspiracy theories. (41:03) #Quah question #1 – What is the best plan of action for gluteal amnesia? (45:09) #Quah question #2 – How do you guys feel about the daily practice of things like 50 to 100 push-ups? (55:11) #Quah question #3 – Should your deadlift grip be taken to failure? (1:02:10) #Quah question #4 - How do you go about fixing externally rotated feet? (1:06:58) Related Links/Products Mentioned February Promotion: MAPS Split ½ off! **Code “SPLIT50” at checkout** Is autoimmune disease reversible? With Terry Wahls MD – Fundamental Health Podcast with Paul Saladino Visit Organifi for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Could Booze-Free “Euphorics” Change the Way You Have a Night Out? Visit MIIR for an exclusive offer for Mind Pump listeners! Nikola teases an electric pickup with 600 miles of range Burger King Offers Free Whopper on Valentine's Day in Exchange for Photo of Your Ex EXPLOITED BY BURGER KING. - Casey Neistat FDA's Shoddy, Misleading Changes to Nutrition 'Facts' Label Take Effect China To Investigate After Whistleblower Doctor Dies From Coronavirus Sleepy Butt Syndrome is Why Your Butt Won’t Grow – Mind Pump Blog Stick Tension Hip Bridges to Wake Up Your Sleepy Butt – Mind Pump TV 3 Best Secrets - How To Make Your Butt Grow (AVOID MISTAKES!) | MIND PUMP TV MAPS Fitness Anabolic – Mind Pump Stop Working Out And Start Practicing - Mind Pump Blog 5 Exercises For HUGE Forearms & A STRONGER Grip (FREE Big Arms Guide) - Mind Pump TV Learn to Fire Your Glutes & Hamstrings with a Waiter's Bow Mobility Session – Mind Pump TV Mind Pump Free Resources People Mentioned Paul Saladino, MD (@carnivoremd)  Instagram Terry Wahls MD (@drterrywahls)  Instagram Casey Neistat (@caseyneistat)  Instagram
In this episode, Sal, Adam & Justin discuss the five kinds of supplements many people need to take if nutrients are lacking in their whole food diet.  What are supplements? (4:24) Why do certain segments of the population NEED supplements? (6:43) The importance of testing to track the changing of your nutrient demands. (15:15) Why whole foods are the ideal source. (18:40) The 5 Most Important Supplements to Take.  (24:00) Vitamins and minerals to fill nutrient deficiencies. (26:41) Protein. (41:19) Creatine. (47:11) Caffeine. (53:15) Adaptogens. (1:00:46) Related Links/Products Mentioned February Promotion: MAPS Split ½ off! **Code “SPLIT50” at checkout** Visit Four Sigmatic for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Folate deficiency Health effects of vegan diets Visit Everly Well for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Visit Joovv for an exclusive offer for Mind Pump listeners! Mind Pump 1125: Dr. Jolene Brighten- What You Need to Know About the Menstrual Cycle Low Vitamin D Levels Associated with Colds and Flu Visit Organifi for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Visit Legion Athletics for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Mind Pump 1220: The 4 Best Sources of Protein Your Brain on Creatine | Psychology Today The Benefits Of Caffeine Cycling A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide Mind Pump Free Resources People Mentioned Dr. Jolene Brighten (@drjolenebrighten)  Instagram Jessica Di Stefano (@thetraininghour)  Instagram    
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about building a physique using only free weights, whether to increase rep ranges or weight when no longer getting sore after workouts, skipping trigger sessions when feeling sore or tired and the benefits to switching up one’s diet. Sal’s action-packed week. (6:56) Adam’s new business plan involving Magic Spoon cereal. (16:19) Turning 40 and aging. (20:53) The value of a home gym when having kids and the environment it creates. (28:40) Justin’s Fun Fact of the Day. (35:02) Sal has a bone to pick with Neil Degrasse Tyson. (38:51) Low-fat diets may cause lower testosterone in men. (42:42) Mind Pump shout outs. (43:43) #Quah question #1 – Can you build your physique, specifically your legs, using just free weights? I train only in my garage with a wide variety of barbells, plates, dumbbells and a few other non-machine items. (50:31) #Quah question #2 – I am not feeling very sore a day or two after I go to the gym. Does that mean I am not working out hard enough? Should I increase my rep ranges or weight? (56:27) #Quah question #3 – Is it ok to skip trigger sessions if you are feeling sore or tired from a previous workout? (1:03:34) #Quah question #4 – Just like there are benefits to switching up your workout routine, are there any benefits to switching up your diet? If so, what would that look like? How often would you change your diet and any pitfalls to avoid? (1:09:24) Related Links Products Mentioned  February Promotion: MAPS Split ½ off! **Code “SPLIT50” at checkout** Visit Magic Spoon for an exclusive offer for Mind Pump listeners! Mind Pump 1225: The 5 Must-Dos For Fitness Over 40 Visit PRx Performance for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Chimp "Girls" Play With "Dolls" Too—First Wild Evidence Neil deGrasse Tyson rants about scientific illiteracy in the US: ‘A threat to the nation’ The Association between Popular Diets and Serum Testosterone among Men in the United States Joe Rogan Experience #1425 - Garrett Reisman MAPS Powerlift – Mind Pump Free Weights vs Machines (WHAT IS THE BETTER MUSCLE BUILDER?) - Mind Pump TV Mind Pump 1200: Max Schmarzo The Most Overlooked Muscle Building Principle – Mind Pump Blog Mind Pump Free Resources People Mentioned Neil deGrasse Tyson (@neiltyson)  Twitter Max Schmarzo (ATC/CSCS/MS) (@strong_by_science)  Instagram
In this episode, Sal, Adam and Justin discuss five things everyone must do if they want to maintain fitness as they age. The challenges of training after 40. (1:42) Changes in recovery. (4:45) Discipline=Freedom and managing your schedule. (11:00) Ingraining muscle imbalances/chronic pain. (13:08) Changes in hormones. (17:30) The advantages of training after 40.  Tend to be more patient and have more wisdom. (20:18) Greater confidence in yourself. (23:24) Have the expendable income to invest in yourself. (26:30) The 5 Must-Dos for Fitness Over 40. (28:03) #1 – Form is EVERYTHING! (28:48) #2 – Proper priming. (35:44) #3 – LISTEN to your body. (41:01) #4 – Skip maxing out. (47:05) #5 – Place your health over your performance. (53:47) Related Links/Products Mentioned February Promotion: MAPS Split ½ off! **Code “SPLIT50” at checkout** The Breakdown Recovery Trap, Why You Aren’t Progressing – Mind Pump Blog Is Warming Up Before A Workout Necessary? - Mind Pump Blog MAPS Fitness Prime Pro – Mind Pump Fabulous 40's Bundle | MAPS Fitness Products - Mind Pump Mind Pump Free Resources
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether working out once a week is enough to create a respectable physique, how to incorporate focus sessions with a full-body workout, using intermittent fasting to burn fat and build muscle, and whether cardio is necessary. Mind Pump on their go-to Valentine’s Day gifts. (4:48) How to properly use and dose CBD. (12:00) Breaking news on the farmer who was sentenced to 10 years for the massive organic food scam. (18:52) Justin drops some knowledge bombs. (20:10) Planet of the Apes has arrived! (24:37) Have you heard of the new diet coming out? (26:16) The benefits of a high protein diet and the value of a quality protein powder like Organifi. (28:45) Lifting weights is good for your heart too. (32:11) #Quah question #1 – Is working out once a week with a balanced diet enough to create a respectable physique? (40:32) #Quah question #2 - How do you incorporate focus sessions with a full-body workout? (45:54) #Quah question #3 – I am 190 lbs. and intermittent fast from the hours of 8 pm to 12 pm the next day. What are some examples of how I can get protein in between those times of eating? Is it possible to still burn fat and build muscle while going about it this way? (50:45) #Quah question #4 – Would you guys consider cardio necessary? (56:21) Related Links/Products Mentioned February Promotion: MAPS Split ½ off! **Code “SPLIT50” at checkout** The Five Love Languages: The Secret to Love that Lasts - Book by Gary Chapman Personalized Gift Book That Says Why You Love Someone Visit NED for an exclusive offer for Mind Pump listeners! Farmer kills himself to avoid prison for massive organic food scam Chinese scientists added human brain genes to monkeys The Pegan Diet: Pros, Cons, and How It Works Visit Organifi for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Skeletal muscle mass in relation to 10 year cardiovascular disease incidence among middle aged and older adults: the ATTICA study MAPS Aesthetic – Mind Pump Intermittent Fasting Guide – Mind Pump Mind Pump Free Resources People Mentioned Mark Hyman, M.D. (@drmarkhyman)  Instagram Terry Wahls MD (@drterrywahls)  Instagram
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the best exercises to build abs out, cues that can help a client who can’t hip hinge, thoughts on lifting heavy during a cutting phase, and the importance of the type of shoes you wear when lifting. Adam’s favorite unpopular post on Instagram.  Tim Kennedy’s post on the Super Bowl Halftime Show. (5:28) Layne Norton’s Biggest Loser post. (17:45) Justin’s Improv class updates + the art of communication. (27:27) Sal’s Tesla prediction coming to life. (38:17) Facebook taking a huge dive. (40:05) The Uber of parking spaces has Adam’s attention. (42:04) Creatine may add years to your life. (44:13) How to boost ATP production through red light therapy. (48:00) #Quah question #1 – What are the best exercises to build abs out? I’ve tried hanging leg raises, but I can’t seem to get my abs out more. (52:23) #Quah question #2 – What are some cues that can help a client who can’t hip hinge and keep their back flat? (1:00:08) #Quah question #3 - Thoughts on lifting heavy during a cutting phase? (1:04:45) #Quah question #4 – How important are the type of shoes you wear when lifting? What effect do flat soles, arch support, elevated heels, etc. have? (1:09:45) Related Links/Products Mentioned February Promotion: MAPS Split ½ off! **Code “SPLIT50” at checkout** Tesla Stock Jumped 20%. It Makes No Sense. Facebook hits 2.5B users in Q4 but shares sink from slow profits Parkd A review of creatine supplementation in age-related diseases: more than a supplement for athletes Visit Legion Athletics for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Visit Joovv for an exclusive offer for Mind Pump listeners! 72 Hour FLASH SALE! No BS 6-Pack Abs ½ off!  **Code “ABS50” at checkout** The Only Ab Workout You Need To Do! (QUICK AND EFFECTIVE!) - Mind Pump TV The (2) BEST Ab Exercises You’re NOT Doing Properly (STRONG CORE) | MIND PUMP TV Best CORE Exercise You've Never Tried! (1 of 3) | MIND PUMP TV How To Hip Hinge Properly (Fix THIS!) - Mind Pump TV Groove in a Proper Hip Hinge- Good Mornings with Stick Mobility Session – Mind Pump TV How To Improve Your Squat Depth - FREE Squat Like A Pro Guide – Mind Pump TV How to Perform a 90/90 Hip Stretch (HIP FLEXOR STRETCH) - Mind Pump TV Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen - Book by Christopher McDougall Mind Pump Free Resources People Mentioned Tim Kennedy (@timkennedymma)  Instagram Layne Norton, PhD (@biolayne)  Instagram Steve Cook (@stevecook)  Instagram Paige Hathaway (@paigehathaway)  Instagram
In this episode, Sal, Adam and Justin dig into the pros and cons of low carb and low fat diets. Making the case for low carb vs low-fat diets. (2:34) Why so much of these diets and ideas around eating are all based around marketing and sales. (4:24) The history of the diet fads. (6:35) The distinction between low carb and low fat. (12:54) Which burns the most body fat? (16:48) The benefits of a low carb/higher fat diet.  The positive effects on satiety levels. (17:35) Why Mind Pump is NOT a fan of the ketogenic/carnivore diets for long-term success. (23:27) Improves gut-health issues. (25:35) Better for cognition. (27:56) Prevention of diabetes. (31:23) How does Mind Pump utilize low carb vs low-fat diets with their clients? (32:14) The drawbacks of a low carb/higher fat diet.  Decreases strength and performance. (33:50) Difficult to bulk. (38:58) Not as convenient. (40:54) It costs more money. (42:14) The benefits of a low fat/higher carb diet.  Will lower your cholesterol levels. (43:26) Increases athletic performance. (46:04) Less expensive. (51:28) The drawbacks of a low fat/higher carb diet. Can lead to lower testosterone levels. (52:10) Brain fog and energy crashes. (53:13) Which is better? (54:37) Is this something you can see yourself doing for the rest of your life? The importance of learning from your body. (1:00:28) Related Links/Products Mentioned February Promotion: MAPS Split ½ off! **Code “SPLIT50” at checkout** Check out Mind Pump Live to get tickets for their next live event! Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! Visit Magic Spoon for an exclusive offer for Mind Pump listeners! New federal guidelines may lift dietary cholesterol limits Mind Pump 1215: Dr. Becky Campbell On Thyroid Disease, Autoimmune Disease & Histamine Intolerance Keto-Like Diet May Improve Cognition in MCI, Early Alzheimer's Mind Pump Free Resources People Mentioned Dominic D'Agostino (@DominicDAgosti2)  Twitter Mikhaila Peterson (@mikhailapeterson)  Instagram Joe Rogan (@joerogan)  Instagram Zach Bitter (@zachbitter)  Instagram
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the appropriate time to incorporate partial reps, the value of going to the gym even if diet is not dialed in, exercises to do if the back squat is not an option, and the difference between reverse dieting and bulking. Mind Pump on the Super Bowl, halftime show, female value, commercials, their food spreads & MORE. (5:36) Mind Pump on the controversy surrounding Joe Rogan endorsing Bernie Sanders. (27:41) When debates turn ugly + the importance of Facebook Groups for education purposes. (34:04) High-intensity vs low-intensity exercise and its effect on the brain. (38:22) Mind Pump on blue light blocking glasses and their design to prevent eye strain. (44:06) #Quah question #1 – I know that full range of motion is best but is there ever an appropriate time to incorporate partials? What are the benefits of doing partial reps? (46:33) #Quah question #2 - If my diet is not super dialed in, for example not getting enough protein, it feels like the gym isn't worth it. Should I still make a point to go? (59:23) #Quah question #3 – What exercise or exercises do you recommend if the back squat is not an option? (1:04:40) #Quah question #4 - What is the difference between reverse dieting and bulking? How long can you stay in a calorie surplus before you get efficient with calories and add body fat? (1:08:35) Related Links/Products Mentioned February Promotion: MAPS Split ½ off! **Code “SPLIT50” at checkout** Visit Butcher Box for this month’s exclusive Mind Pump offer! The year startups took over the Super Bowl Joe Rogan—Controversial Backer Of Bernie Sanders—Is The Top-Earning Podcaster, Making $30 Million A Year Plant-based diet may prevent cognitive decline High and low exercise intensity found to influence brain function differently Visit Felix Gray for an exclusive offer for Mind Pump listeners! The Only Way You Should Be Doing Bulgarian Split Squats! (BUTT GROWTH) - Mind Pump TV The ONLY Way You Should Be Doing Lunges! (Build GREAT Legs) - Mind Pump TV How To Goblet Squat - FREE Squat Like A PRO Guide – Mind Pump TV How To Eat If You Want To Pack On Muscle - Mind Pump Blog Mind Pump Free Resources People Mentioned Craig Capurso (@craigcapurso)  Instagram Joe Rogan (@joerogan)  Instagram Dr. Jordan Shallow D.C (@the_muscle_doc)  Instagram Paul J. Fabritz (@pjfperformance)  Instagram Eugene Teo (@coacheugeneteo)  Instagram
In this episode, Sal, Adam and Justin discuss the pros and cons of the four best sources of protein. The magic macronutrient, protein. (3:14) Why protein is important for the human body, muscle building, and fat loss? (5:44) Busting the myth that the body ‘burns’ muscle. (13:35) Two things you want to use to your advantage in the modern world when it comes to protein intake. #1 – Faster metabolism. (16:39) #2 – The satiety and thermic effects. (17:09) Making the case for high protein vs low protein diets. (19:50) The Best Sources of Protein.  #1 - Wholefoods. (26:26) #2 - Animal. (28:22) #3 – Plant. (30:00) The popular Amino Acids. (31:48) The drawbacks to whole food protein consumption. (34:30) #4 - Protein powders. (37:50) Whey. (45:27) Egg. (52:05) Planet based. (58:53) Why BCAA’s are a waste of money. (1:04:42) The controversy surrounding soy protein. (1:06:15) Related Links/Products Mentioned February Promotion: MAPS Split ½ off! **Code “SPLIT50” at checkout** Visit Legion Athletics for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Visit Organifi for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Protein intake and exercise for optimal muscle function with aging: Recommendations from the ESPEN Expert Group Optimising foods for satiety The Myth of Optimal Protein Intake - Mind Pump How Much Protein You REALLY Need to Build Muscle & Maximize Health – Mind Pump TV Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? Not All Protein Is Created Equal (PROTEIN POWDER GUIDE) - Mind Pump TV The Dirty Dozen  Effect of different protein sources on satiation and short-term satiety when consumed as a starter Protein supplement may cut risk of heart disease and stroke The protein digestibility-corrected amino acid score Arsenic, Lead Found in Popular Protein Supplements Mind Pump 1215: Dr. Becky Campbell on Thyroid Disease, Autoimmune Disease & Histamine Intolerance Mind Pump Free Resources
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the correct way to perform a row, strength training for endurance events, favorite ways to use a sled, and whether whey protein is damaging to the kidneys. House of Pain is Justin’s jam. (4:45) Sal goes down memory lane after watching the SUPPS documentary + the importance of third-party testing and paying attention to quality. (8:34) Mind Pump Live at the Arnold Classic. (22:10) Can ACL tears cause harmful changes in our brain structure? (28:46) Has the novelty worn off?? Burger King to lower prices on their Impossible Whopper. (38:10) Video game revenue is down. (44:08) How times have changed. The brilliance of the Instagram page ‘Influencers in the wild’. (48:35) #Quah question #1 – I've seen people do rows pulling traps together during the motion, while others let their shoulders roll forward. What is the correct way to perform a row? (53:02) #Quah question #2 – How would you strength train for endurance events, like marathons, where low body weight is key to running faster? (1:00:23) #Quah question #3 – What are your favorite ways to use a sled for your training and training clients? (1:06:30) #Quah question #4 – You pretty much always recommend whey protein, but I have heard that it could be damaging to the kidneys. Could you comment on that? (1:11:07) Related Links/Products Mentioned January Promotion: MAPS HIIT ½ off! **Code “HIIT50” at checkout** SUPPS: The Movie Director’s Cut – Amazon.com ABH NATURE’S PRODUCTS, INC, ABH PHARMA, INC., and STOCKNUTRA.COM, INC. Issues Nationwide Recall of All Lots of Dietary Supplement Products Visit Organifi for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Mind Pump 922: John Romano Visit Legion Athletics for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! Visit Magic Spoon for an exclusive offer for Mind Pump listeners! Check out Mind Pump Live to get tickets for their next live event! More than a knee injury: ACL tears cause harmful changes in our brain structure Burger King Lowers Price of Impossible Whopper Game revenue down 21% at Microsoft as Xbox hardware sales slow Atari is opening its own hotels in eight US cities How To Properly Do The Seated Cable Row (IT MATTERS!) - Mind Pump TV The ONLY Way You Should Be Doing Dumbbell Bicep Curls! - Mind Pump TV The ONLY Way You Should Be Doing Lunges! (Build GREAT Legs) - Mind Pump TV How To Improve Your Squat Depth - FREE Squat Like A Pro Guide – Mind Pump TV Prime Bundle | MAPS Fitness Products - Mind Pump DeFrancosGym.com: HASD's (Heavy Ass Sled Drags) Strengthen Lateral Movement with a Lateral Sled Pull – Mind Pump TV Mind Pump Free Resources  People Mentioned Joe DeFranco (@defrancosgym)  Instagram Mike Matthews (@muscleforlifefitness)  Instagram Jason Phillips (@jasonphillipsisnutrition)  Instagram  Robert Oberst (@robertoberst)  Instagram Tank Sinatra (@influencersinthewild)  Instagra
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Comments (119)

Stephanie Groff

I loved this episode!! I am a group instructor, and the studio I taught at before was all about beating the shit out of people and I honestly thought that's how it should be, so I followed suit. I found you guys about 6 months ago and literally listen from 7am-2pm....I play episode after episode and have learned soooo much...now I am currently pursuing my nutrition certification and I branched out and opened my own studio and what makes my girls come back, is that I do slow them down, correct form and personally take the time to help them prevent injury!! Thank you for all of the information you spill in each and every podcast as well as the humor between you all!! I am addicted!!

Feb 27th
Reply

Lynsey Schrader

please help me. I took your advice because you am skinny fat so I started eating more healthy. I was 125 lbs on most days usually 120- 125. but no muscle. I started going to the gym 3x a week doing athenx 3 day full body workout. now I'm seeing incredible results but my mid section is getting bigger. it was flat and you could see my abs before now I have a pooch. my legs and arms are stronger I've put on weight and lost alot of fat in my arms and legs but what the fuck is going on with my stomach. I'm supposed to be getting leaner and stronger and more cut. my diet consists of eggs and wheat toast for breakfast then a 30g protein and around 1030. I take creatine and lots of supplements. I do the vacuum about workout and several others but I feel like I'm getting fatter. the scale says 141. wtf!!!! I rat lots of chicken vegetables and little fruit unless in a smoothie. my smoothie consists of spinach avocado bananas blueberries and strawberries and sometimes chia seeds. I eat lots of low carb foods and high protein and some fats but I'm not fucking happy. I'm getting fatter not leaner and the astestics I'm wanting is not happening . please fucking help me!!! before I go back to starving myself and lose this weight. thank you. you guys are awesome. it would be great if you could do a segment on this. I listen to everyone of your episodes and love you guys I I just really need your help before I regress. thank you for all the great information

Feb 18th
Reply

Jay You

make America lift again

Feb 8th
Reply

David Peacock

for the record, Joe Rogan is pretty liberal period. He is toyed with the idea of universal income and is for free college and health care

Feb 5th
Reply

Anna Smith

Gain Muscles by consuming protein rich foods such as bone broth https://lonolife.com/products/chicken-bone-broth-stick-pack

Jan 28th
Reply

Marla

I'm a first time listener to MP podcast. I've been following MP YouTube exercises and MAPS programs. The content I've experienced so far is outstanding. Like give me breakthroughs on issues I've struggled with for a decade kinda great. 34% of the way through ep 1214 episode. And not impressed. It's a total switch from my expectation. Nothing useful about fitness covered so far. Instead I get a total bro fest. I feel like I showed up for leg day, but we're doing nails.

Jan 26th
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Ronald Singell

I think you need to be careful what you say to people. Generalizations can get people hurt. You made very broad comments about net carbs in reference to macros. While they mean nothing to the general lifter, diabetics rely on that number. Carbs from fiber process and react differently with insulin than carbs from sugars. While I cannot quote exact studies, Net carbs is a personally verified method from HCA health care to count and control my carb intake in direct relation to my insulin use and diabetic condition.

Jan 23rd
Reply

Belen Murillo

This is a very interesting podcast. I have recently started listening to podcast & I discovered this show. I really enjoy your discussions & knowledge. I recently started lifting weights & will definently try one of your programs as soon as I feel a little more comfortable in the weight room.

Jan 17th
Reply

Jay You

all this talk of food is making me hungry

Jan 16th
Reply (1)

Japheth Golen

Great content and information. This has really inspired me to take my workouts to another level and learn about better eating and not wasting money on useless supplements. The only this negative I would have to say is about the overuse of swearing; I would like to have this be something the whole family could learn from without the unnecessary foul-language. #learning

Jan 13th
Reply

bob caygeon

is this a continuous ad, or is there a show connected to it?

Jan 1st
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Jay You

I'm having issues with my backfor about 6 months in between shoulder blades. it doesn't hurt but it feels like a strained muscle when I either pinch shoulder blades together or make like a hugging motion separating my shoulder blades. I'm still able to lift but was wondering what I should be doing to help heal

Dec 19th
Reply

Joni Broughton

loved all the explanation on importance in changing it up in this episode! now, if only I didn't miss all the black Friday/ cyber Monday deals 😆🤷

Dec 7th
Reply

Josh Meader

great podcast, I'm currently doing body builder type training and loving the results I'm seeing. although, I play lots of basketball and understand that body building doesn't have a huge carry over as for as explosiveness goes. Is there any capacity where body building can be beneficial for athletes??

Dec 6th
Reply (1)

Alex Marshall

PLEASE PLEASE PLEASE get Diana Rodgers RD from Sustainable Dish on your show!! it would be such a great show about land (and health) benefits of grass fed beef!!

Nov 17th
Reply

Alan Czechowski

good stuff guys!

Nov 16th
Reply

Shizzle Happens

NNN (November) originally started as a way to bring out testicular cancer awareness although it's a meme now. And you guys were right...starve then binge- NNN is followed by DDD (Destroy D December). Also, your Pornhub comment was funny because they tweet all about it and call out people for "failing" by logging in during November. It's basically the Movember for Millenials.

Nov 6th
Reply

Kirk Fontaine

the major three powerlifting(bench, deadlifts and squats) is good for regular fitness buffs for functional training as well great show

Oct 31st
Reply (3)

Bert Fernandez

Food for thought regarding the company that was giving away shoes for every shoe you buy. The local businesses hate it because it's taken customers away. So local cobbler's get out out of business. Crazy how we do good and sometimes the effect is not exactly what we were thinking.

Oct 29th
Reply

Pe M

I wish you would talk normally about the vegan diet like you do carnivorous, keto, omnivore, etc. Ben talks neutral to all diets while this podcast is very anti-vegan, which I understand, but neutrality has value in a fitness podcast.

Oct 22nd
Reply (2)
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