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

2899: How to Lose 15 Pounds in 90 Days | The 5-Step Fat Loss Formula 07/11/2026

2899: How to Lose 15 Pounds in 90 Days | The 5-Step Fat Loss Formula In this episode the guys break down the exact five-step formula to lose 15 pounds of pure body fat in 90 days — lifting 1-2 compound movements daily, walking after every meal, eating only whole foods, hitting 1g of protein per pound of body weight first, and perfecting sleep every single night. They also get into Joovv red light therapy and how Sal is using it on his jiu jitsu mat burns, red light improving eyesight and macular degeneration, the guys turning into old men (AC wars, slip-on shoes, grunting when they stand up), Doug's Butcher Box chuck roast stew recipe, the viral booty-was-medicinal post that was actually about pirate treasure, ancient civilizations and medicinal booty (not what you think), a Mexican vigilante duct-taping motorcycle thieves to street lights, Lorena Bobbitt revisited, and Sal getting duct tape stuck in his little brother's hair as a kid. Then they coach live callers submitted through mplivecaller.com. MAPS Upper Lower: Code: LAUNCH for 40% off. Includes male and female programs, workout videos, exercise demos, coaching videos and live coaching with Cole. Mind Pump Fitness Coaching: 1.9 NASM CEUs SPONSORS Joovv (red light therapy): Code: MINDPUMP for $50 off first purchase. Sal using it on jiu jitsu mat burns and discussing its benefits for eyesight and macular degeneration. Butcher Box: No code needed. Fourth of July special: free ribeyes for a year, or free ground beef or chicken breasts in every order for life, plus $20 off first box. Hiya (kids' multivitamin): 50% off first order. Zero sugar, non-GMO, vegan, allergy-free. The only kids multivitamin the guys recommend for their own kids. LINKS Submit a live caller question: Mind Pump Store: Maps Fitness Products: Instagram: @mindpumpmedia 0:00 - Intro 2:28 - Lose 15 pounds in 90 days — the exact 5-step formula 10:16 - Step 1: Lift 1-2 compound movements every single day 12:19 - Step 2: Walk for 10-15 minutes after every meal 14:29 - Step 3: Only eat whole foods — how this naturally cuts 400-700 calories 18:15 - Step 4: 1g protein per pound of body weight, eat it first 18:36 - Step 5: Perfect sleep every night — the study showing twice the muscle loss with poor sleep 21:46 - Sal using Joovv red light on jiu jitsu mat burns and its eyesight benefits 24:03 - The guys admit they're turning into old men — AC wars, slip-on shoes and naked in the locker room 47:03 - Doug's Butcher Box chuck roast stew recipe 49:25 - Ancient civilizations and the medicinal booty post — pirate treasure explained 53:40 - Mexican vigilante duct-tapes motorcycle thieves to street lights 1:03:35 - Caller: Kyle (California) — 10.5% body fat, slow gains, not sure if eating enough to bulk 1:10:49 - Caller: Heather (Minnesota) — 50-year-old ultramarathon runner training for a 100-miler, gets MAPS 15 Performance 1:21:07 - Caller: Jake (New Jersey) — 16 month check-in, 18 pounds of lean mass, baby on the way, needs lower volume plan 1:29:14 - Caller: Alex (Mississippi) — check-in update, nutrient deficiencies resolved, gets MAPS 15 Strong plus parasite cleanse recommendation /episode/index/show/mindpump/id/42039805

2898: How to Do Pull Ups in 30 Days (The Exact Method That Actually Works) 07/10/2026

2898: How to Do Pull Ups in 30 Days (The Exact Method That Actually Works) In this episode the guys break down exactly how to be able to do pull ups in 30 days — covering the daily low intensity practice method, why you need to drop all other back work, why eating more and sleeping consistently will accelerate your results, and how to set up your test day for maximum performance. They also discuss whether chemical sunscreens are actually causing more cancer than they prevent, a large UK Biobank study showing frequent sunscreen users had up to 292% higher melanoma rates, why Crisp Power protein pretzels are outperforming traditional protein snacks on satiety, and the guys' Father's Day stories — Sal's son giving him a blank trophy, Adam's perfect day including coffee in bed and a drive with Katrina, and Justin getting a violent massage from a big Chinese dude at the mall. Then they answer questions from Instagram on doing CrossFit and strength training simultaneously, progressive overload after 63, building a chest with chronic shoulder pain, and getting hired as an inexperienced new personal trainer. MAPS Upper Lower: https://mapsupperlower.com Code: LAUNCH for 40% off. Includes male and female programs, workout videos, exercise demos, coaching videos and live coaching with Cole. SPONSORS Paleo Valley (grass-fed fermented meat sticks): https://paleovalley.com/mindpump 15% off automatically applied at checkout, no code needed. Crisp Power (protein pretzels): https://www.crisppower.com/mindpump Code: MINDPUMP for 10% off. Up to 28g protein per bag, zero added sugar. Seed Daily Synbiotic: https://seed.com/mindpump Code: 25MINDPUMP for 25% off your first month. LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 1:43 - How to do pull ups in 30 days — the exact method 4:53 - Step 1: Practice daily at low intensity — why this beats training them hard 13:33 - Step 2: Avoid all other back work for 30 days 15:30 - Step 3: Eat more — why a deficit kills this protocol 16:08 - Step 4: Sleep consistently every night 16:48 - Step 5: Set up your test day — take 4 to 5 days off first 25:17 - Chemical sunscreen study — 292% higher melanoma risk in frequent users 43:10 - Father's Day stories — trophies, cheese shops, massages and minivans 52:23 - Crisp Power on set — why Adam eats them almost every day 56:07 - Q&A: CrossFit 4 to 5 times a week plus a MAPS program — will it work? 1:01:53 - Q&A: Is there a limit to progressive overload training at 63? 1:04:33 - Q&A: How to build a chest when both shoulders have chronic pain 1:09:06 - Q&A: How to get hired as a new inexperienced personal trainer at Mind Pump /episode/index/show/mindpump/id/42029320

2897: How to Build Glutes, Quads, and Shoulders (The Body Women Actually Want) 07/09/2026

2896: Why 95% of People Regain All Their Weight (And How to Be in the 5% Who Don't) 07/08/2026

2896: Why 95% of People Regain All Their Weight (And How to Be in the 5% Who Don't) In this episode the guys break down why 95% of people regain all the weight they lose — covering both the method (why cardio and starvation approaches are doomed from the start) and the mentality (the tyrant, the tyrannized, the rebel, and the robot). They also get into Sal's return from vacation and how coming back to Ketone IQ after a week and a half made him realize how well it actually works, feeding grizzly bears at Bear World near Yellowstone, the Toy Story 5 iPad villain and its zero effect on the kids who watched it, kids and freedom versus helicopter parenting, the guy who injected his own semen thinking it would heal his back pain, and a specific mushroom that makes everyone who eats it see the exact same tiny people. Then they coach live callers submitted through mplivecaller.com. MAPS Upper Lower: Code: LAUNCH for 40% off. Includes male and female programs, workout videos, exercise demos, coaching videos and live coaching with Cole. Mind Pump Fitness Coaching: 1.9 NASM CEUs SPONSORS Ketone IQ: https://ketone.com/MINDPUMP 30% off subscription orders plus a free gift with your second shipment. Also available at Target stores nationwide. Sal discusses noticing the difference after coming back to it post-vacation. Super Patch: https://mindpump.superpatch.com No code needed, use URL for $30 off. Sleep patch discussed on air — REM sleep improvement tracked on Oura. Pain patch equivalent to Advil in peer-reviewed studies. Dose for Your Liver: https://dosedaily.co/MINDPUMP Code: MINDPUMP for 25% off first month subscription. Clinically backed liquid liver supplement, zero sugar, zero calories, tastes like fresh squeezed orange juice. LINKS Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 2:54 - Why 95% of people regain all the weight they lose 8:07 - The method — why cardio and starvation create a miserable cycle that always ends in failure 12:44 - The mentality — tyrant, tyrannized, rebel and robot 18:51 - The solution — self-care as the driving force instead of self-punishment 29:22 - Ketone IQ — what Sal noticed after coming back to it post-vacation 30:09 - Feeding grizzly bears at Bear World near Yellowstone 35:36 - Toy Story 5 and the iPad villain — zero effect on kids who watched it 41:09 - Kids and freedom — helicopter parenting, e-bikes and letting go 49:15 - Super Patch sleep and pain patches — Sal explains the science to a skeptic ER doctor 51:07 - Europeans at the FIFA World Cup losing their minds over AC, free refills and BBQ ribs 57:17 - The guy who injected his own semen to cure back pain — and got an abscess 1:00:13 - This specific mushroom makes everyone who eats it see the same tiny people 1:02:22 - Caller: Carolina (New Hampshire) — lost and gained 600 pounds across her life, reverse dieting, mindset shift 1:25:47 - Caller: Michelle (Ontario) — complicated pregnancy, emergency C-section, low cortisol, getting back to training 1:34:06 - Caller: Sandy (Connecticut) — 60 day update, dramatically stronger, building church community, walking group idea 1:52:52 - Caller: Jackson (Florida) — 20 years training, herniated L5, post-mono, wants abs, ice cream maker /episode/index/show/mindpump/id/41999450

2895: Should You Train Each Muscle Twice a Week? The Data Says Yes - Here's Exactly Why 07/06/2026

2895: Should You Train Each Muscle Twice a Week? The Data Says Yes - Here's Exactly Why Short answer: yes. Training each muscle group twice a week builds more muscle than once a week — the data is clear on this, and Sal, Adam, and Justin break down every reason why in this episode. From how fatigue silently kills your volume to why junk sets pile up when you try to cram everything into one workout, they pull back the curtain on what's actually happening inside your body when you split things up. You'll also learn why total training volume — not just sets, but reps AND weight — goes up automatically when you split your body across two sessions, and why that matters more than almost anything else for building muscle long term. The guys connect the science to real-world scenarios: bad weeks, missed workouts, leg day mental prep, and how to fuel the sessions you want to crush. They also walk you through the brand new MAPS Upper Lower program, a four-day-a-week upper/lower split built around exactly this training philosophy. It's the first four-day-specific program they've ever built, it comes in both male and female versions, and it's 40% off right now during the launch window. Use code LAUNCH at to grab it. Products Mentioned: MAPS Upper Lower — https://mapsupperlower.com (code: LAUNCH) MAPS Anabolic — https://mapsanabolic.com MAPS Aesthetic — https://mapsaesthetic.com MAPS Performance — https://mapsperformance.com Sponsors: LMNT — Chapters: 0:00 Intro 0:23 Episode Overview and New Program Announcement 0:48 Sponsor: LMNT Electrolytes 1:31 Why Twice-a-Week Beats Once-a-Week: The Data 4:16 Strength Gains vs. Hypertrophy Gains at Different Frequencies 6:18 Why Fatigue Is the Enemy of Muscle Growth 7:02 Power Training and the Plyometrics Mistake 8:43 Real-World Flexibility of the Upper/Lower Split 9:45 Better Exercise Selection and Eliminating Junk Volume 14:05 Total Volume Defined: Sets, Reps, and Weight 20:22 Training Intensity: Stop Short of Failure 22:31 MAPS Upper Lower Program Details and Launch Offer /episode/index/show/mindpump/id/41947605

2894: 6 Fitness Truths That 95% of People Still Get Dead Wrong & They're Quietly Sabotaging Your Results 07/04/2026

2894: 6 Fitness Truths That 95% of People Still Get Dead Wrong & They're Quietly Sabotaging Your Results MAPS Upper Lower: https://mapsupperlower.com Code: LAUNCH for 40% off. Includes male and female programs, workout videos, exercise demos, coaching videos and live coaching with Cole. In this episode the guys break down six fitness truths that 95% of people still get dead wrong — you don't need to train 5-6 days a week to build muscle, cardio is not the best way to lose fat long term, your metabolism isn't broken your habits are, protein timing matters far less than total daily intake, flexibility without strength is useless, and the real fountain of youth is the weight room. They also discuss the five luxury purchases that actually matter according to 80-plus millionaire and billionaire founders — buying back your time, hiring a personal trainer, investing in a dream home for connection, experiences over things, and flying private or business class. Plus Caldera Lab hydro layer reviews, Bill Kazmaier getting banned from strongman for being too dominant, Wilt Chamberlain forcing the goaltending rule change, and a deep dive into high school basketball uniforms from the 1950s and 60s. Then they coach live callers submitted through . Mind Pump Fitness Coaching: https://mindpumpfitnesscoaching.com 1.9 NASM CEUs SPONSORS Caldera Lab (Hydro Layer skincare): https://calderalab.com/mindpump Code: MINDPUMP20 for 20% off your first order. Hydro layer discussed on air — Adam and Doug both just started using it. Peptide growth factors plus polyglutamic acid and hyaluronic acid for all-day hydration. Kion (essential amino acids): https://getkion.com/mindpump 20% off automatically applied at checkout. 40% leucine formula for muscle protein synthesis. Also available: creatine, omega-3, protein powder. Zbiotics Pre-Alcohol: https://zbiotics.com/MINDPUMP26 Code: MINDPUMP26 for 15% off first purchase. World's first genetically engineered probiotic drink. Breaks down the unwanted byproduct of alcohol in the gut. Drink before your first drink of the night. LINKS Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 2:11 - 6 fitness truths 95% of people still get dead wrong 2:33 - Truth #1: You don't need to train 5-6 days a week to build muscle 8:53 - Truth #2: Cardio is not the best way to lose fat long term 11:44 - Truth #3: Your metabolism isn't broken — your habits are 16:27 - Truth #4: Protein timing matters way less than total daily intake 18:01 - Truth #5: Flexibility without strength is useless and injury prone 22:19 - Truth #6: The real fountain of youth is the weight room 23:39 - Caldera Lab hydro layer — Adam and Doug both just started using it 30:33 - 5 luxury purchases that are actually worth it according to 80+ millionaires and billionaires 48:39 - Bill Kazmaier banned from strongman for being too dominant in 1982 52:39 - Wilt Chamberlain forced the goaltending rule change — was he the most dominant basketball player ever? 1:03:08 - Zbiotics midroll 1:03:50 - Caller: Philip (Ontario) — bulging disc at L5-S1, 6 days a week for 3 years, chronic hip pain 1:25:47 - Caller: Ferron (Ontario) — 60 day check-in on Muscle Mommy, glutes up an inch, son called her strong 1:42:32 - Caller: Ben (New Hampshire) — skinny kid bulked to 230, first ever cut, eating out too much 1:50:30 - Caller: Liz (New York) — trying to get pregnant, running 20 miles a week, 20,000 steps, 6 HIIT classes /episode/index/show/mindpump/id/41947445

2893: The 5 Best Forms of Cardio Ranked From Worst to Best (The Results Will Surprise You) 07/03/2026

2893: The 5 Best Forms of Cardio Ranked From Worst to Best (The Results Will Surprise You) MAPS Upper Lower: Code: LAUNCH for 40% off. Includes male and female programs, workout videos, exercise demos, coaching videos and live coaching with Cole. In this episode the guys break down the top 5 ways to do cardio ranked from worst to best — running, HIIT, steady state, walking, and playing. Sal shares his return to jiu jitsu after nearly 20 years away, his brother-in-law going easy on him, and why he expects to drop 10-15 pounds of muscle doing it. They also get into California pressuring utility companies to issue contracts to LGBT-certified businesses and the certification process, a new study linking diabetes to a 60% higher risk of dementia and why strength training is the best prevention, Sal doing the Organifi parasite cleanse wrong, Sal's grandfather drinking gasoline to kill a tapeworm in Sicily, and Adam having a dream about Doug running a bunk bed rental business out of his six-car garage. Then they answer questions from Instagram on step-ups vs squats, strength training for a 13-year-old soccer player, whether you should stop heavy barbell lifts after 40, and the wildest gym stories from their careers as trainers. SPONSORS Troscriptions (Calm supplement): Code: MINDPUMP for 10% off your first order. Medical grade supplements. Calm discussed on air — Sal used it to fall asleep after jiu jitsu training. Organifi (natural parasite cleanse): Code: MINDPUMP for 20% off. Two-product protocol: parasite cleanse and gut healing formula. Day 1-3 and day 4-7 instructions available on the Organifi website. Our Place (non-toxic cookware): Code: MINDPUMP for 10% off sitewide. Always Pan replaces eight pieces of cookware, titanium nonstick, forever chemical free, 100-day trial with free returns, free shipping on orders over $135. LINKS Mind Pump Store: Maps Fitness Products: Instagram: @mindpumpmedia 0:00 - Intro 2:22 - Top 5 forms of cardio ranked from worst to best 3:29 - Ranked #5 (worst): Running — why most people have lost the skill and get injured 9:50 - Ranked #4: HIIT — great data, appropriate for maybe 10% of people 12:35 - Ranked #3: Steady state — safe, appropriate, easy to abuse 13:54 - Ranked #2: Walking — longevity data is undeniable and anyone can do it 18:40 - Ranked #1 (best): Playing — why Sal put jiu jitsu back on the schedule after 20 years 23:22 - Sal's first night back at jiu jitsu — what worked, what didn't, and what's next 42:58 - Diabetes linked to 60% higher dementia risk and why strength training is the best prevention 44:39 - Organifi parasite cleanse — how to do the protocol correctly (Sal was doing it wrong) 48:49 - Sal's grandfather drank gasoline to kill a tapeworm in Sicily — it worked 53:09 - Adam's dream about Doug's bunk bed rental business in his six-car garage 58:21 - Q&A: Are step-ups a good substitute for squats? 1:01:12 - Q&A: Best program for a 13-year-old training for soccer season 1:04:34 - Q&A: Should you stop heavy barbell lifts after 40? 1:10:16 - Q&A: Craziest gym stories from working as trainers /episode/index/show/mindpump/id/41947415

2892: Upper Lower Split Workout | How to Build Muscle 4 Days a Week 07/02/2026

2891: How to Heal Your Body Dysmorphia (5 Strategies That Actually Work) 07/01/2026

2891: How to Heal Your Body Dysmorphia (5 Strategies That Actually Work) In this episode the guys break down how to heal body dysmorphia — what it is, why it's especially common in the fitness industry, and five practical strategies to work your way out of it. They also get into Adam's appearance on Chalene Johnson's podcast and the conversations around gray market peptides and Retatrutide, a new study showing vitamin D and calcium supplements do nothing for bone strength without resistance training, the nuance around blood lipids and saturated fat, and how Scotland fans drank Boston out of beer during the World Cup. They also cover a fascinating discussion on Super Patch haptic technology, how Mind Pump first partnered with Vuori before anyone knew who they were, and Japan's incredible cultural approach to cleanliness. Then they coach live callers submitted through mplivecaller.com. No BS 6-Pack Formula: Code: 6PACK for 50% off. Updated two phase ab building system with new videos and demos by Sal. $28.50 after discount. SPONSORS Vuori: 20% off first order, no code needed, automatically applied at checkout. Vita Bella / MP Hormones: Go to https://mphormones.com and BOOK A COMPLIMENTARY 10 minute consultation with a membership specialist to find out if Vita Bella is right for you. Or use code mindpump365 to start your annual membership and get your free blood panel and Gift. Consultation: entry: https://meetings-na2.hubspot.com/alever/marketing-membership-consultation?uuid=ff3ae3e9-7828-4d4b-be06-7d8d68ba2929 Super Patch: No code needed, use URL for $30 off. Haptic technology patches backed by over a dozen peer reviewed studies. Pain, sleep, performance, focus and more. Seed Daily Synbiotic: Code: 25MINDPUMP for 25% off your first month. LINKS Submit a live caller question: Mind Pump Store: Maps Fitness Products: Instagram: @mindpumpmedia 0:00 - Intro 2:48 - How to heal body dysmorphia — what it is and why it's so common in fitness 14:01 - Strategy 1 and 2: Get comfortable being uncomfortable and outsource your routine to a coach 19:41 - Strategy 3 and 4: Focus on a healthy objective metric and stop studying the mirror and scale 23:50 - Strategy 5: Create and strengthen healthy replacement behaviors 24:41 - Adam on Chalene Johnson's podcast — gray market peptides and the Retatrutide misconception 35:46 - New study: Vitamin D and calcium supplements do nothing for bone strength without lifting 38:37 - Blood lipids, saturated fat and why one bad marker in an otherwise healthy person is not the whole story 46:01 - Scotland fans drink Boston out of beer, ugly Ferrari, Japan fans clean the stadium after a loss 52:49 - Super Patch haptic technology — Sal explains it to a doctor friend who was skeptical 58:37 - How Mind Pump first partnered with Vuori before anyone knew who they were 1:03:24 - Caller: Alex (Washington) 60 day check-in — lost 20 pounds, strong metabolism, gets MAPS Powerlift 1:20:12 - Caller: Amber (Texas) — eating disorder history, still on GLP, hysterectomy in August, needs to bulk 1:32:23 - Caller: Kennedy (Missouri) — work accident trauma, six foot 180 pounds targeting 165, gets MAPS Performance 1:46:42 - Caller: Sophie (UK) — husband's recurring back pain and sciatica, sleep and stress are the root cause /episode/index/show/mindpump/id/41912200

2890: Speed Training for Athletes | How to Sprint Faster Without Getting Hurt w/ Brian Kula 06/28/2026

2890: Speed Training for Athletes | How to Sprint Faster Without Getting Hurt w/ Brian Kula In this episode the guys sit down with elite speed and performance coach Brian Kula of Kula Sports Performance, the man who has trained Christian McCaffrey since he was 13 years old, Saquon Barkley, AJ Brown, and dozens of other professional and Olympic athletes. Brian breaks down his Bounce Fire system for building safe running mechanics from the ground up, why strong athletes like Sal who never sprint are actually at higher injury risk than deconditioned ones, how the nervous system is the real reason hamstrings pull, why cold plunges can shut down the nervous system for up to 24 hours before a game, the best strength training exercises for speed including trap bar deadlifts and overcoming isometrics, how he uses force plates and grip strength to gauge recovery, the role genetics play in athletic potential, why gymnastics is the best base sport for young kids, and the ACL injury connection to the menstrual cycle that most coaches don't know about. Kula Sports Performance: https://www.kulasp.com ETS Performance: https://etsperformance.com No BS 6-Pack Formula: https://nobs6pack.com Code: 6PACK for 50% off. Full two phase ab building system with updated videos and demos. SPONSOR Butcher Box: https://butcherbox.com/mindpump No code needed. New users choose free thick cut ribeyes, top sirloin, or ground beef and bacon for a year plus $20 off at checkout. LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 3:31 - Running is a skill and why the injury rate is so high 6:06 - The Bounce Fire system — Brian's 25-year progressive running mechanics method 12:20 - Why reaching with your stride is the real cause of most hamstring pulls 15:44 - Sal's hamstring pop story and why strong athletes who never sprint are highest risk 20:28 - Recovery tools — force plates, fly tens and structured periodization 30:08 - Best strength exercises for speed — trap bar deadlift, box squat and overcoming isometrics 37:09 - Biggest changes in athletic training over 30 years and what went wrong with functional training 40:07 - Female ACL injury rates and the menstrual cycle connection nobody talks about 43:14 - CO2 paste recovery technology — why Brian thinks it beats hyperbaric chambers and cold plunges 51:00 - Biggest mistakes young athletes and coaches make and the multi-sport debate 1:00:25 - Stories from coaching Saquon, McCaffrey, AJ Brown and what separates elite athletes /episode/index/show/mindpump/id/41856515

2889: 7 Muscle Building Exercises You Have Never Done (But Should Start Immediately) 06/27/2026

2889: 7 Muscle Building Exercises You Have Never Done (But Should Start Immediately) In this episode the guys break down the seven best muscle building exercises you have probably never done — the bent press, circus press, Zottman curls, weighted windmills, heavy overhead carries, heavy trap bar farm walks, and tibialis raises. They also get into AI being used to expose congressional stock trading corruption (56% of congressional stock purchases are on companies directly impacted by bills they later voted on), the whey protein shortage and a new manufacturing technique that makes it taste even better, the history of sketchy old school supplements like Hot Stuff and what was actually in them, old school protein shakes from the Weider era, and LMNT's new lemonade iced tea flavor. Then they coach live callers submitted through mplivecaller.com. No BS 6-Pack Formula: https://nobs6pack.com Code: 6PACK for 50% off. Updated two phase ab building system with new videos and demos . Mind Pump Fitness Coaching: https://mindpumpfitnesscoaching.com 1.9 NASM CEUsSPONSORS Legion (protein bars and supplements): https://buylegion.com/mindpump Code: MPB2G1 for buy 2 get 1 free. Kion Aminos: https://getkion.com/mindpump 20% off automatically applied at checkout, no code needed. LMNT (lemonade iced tea): https://drinklmnt.com/MindPump Free 8-count sample pack with any purchase, no code needed. New lemonade iced tea flavor discussed on air — 50mg caffeine, no sugar. Dose for Your Liver: https://dosedaily.co/MINDPUMP Code: MINDPUMP for 25% off first month subscription. Clinically backed liquid liver supplement, zero sugar, zero calories. LINKS Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 3:08 - 7 best muscle building exercises you have never done 7:34 - The bent press — how Arthur Saxon pressed 370 pounds overhead with one arm 10:30 - The circus press — the one arm push press that builds shoulders fast 12:19 - Zottman curls — the forgotten arm builder that bulletproofs your elbows 13:44 - Weighted windmills — the best exercise Sal had never done that fixed his SI joint 15:40 - Heavy overhead carries — how walking with weight overhead changed the guys' pressing strength 19:11 - Heavy trap bar farm walk — why carrying 500 pounds makes everyday life feel easy 21:24 - Tibialis raises — the dumbest simplest fix for shin splints that actually works instantly 24:04 - Legion chocolate peanut butter Rice Krispie bars and GLP users who struggle to hit protein 25:10 - AI exposes congressional stock trading — 56% of purchases tied to bills they voted on 35:09 - Retail investors now make up 20% of market trading volume and its impact 37:18 - Leucine is the trigger — why your EAA supplement is probably underdosed where it matters 40:05 - Whey protein shortage and a new manufacturing technique that makes it taste better 44:54 - Old school supplements — Hot Stuff, pro hormones and what was actually in them 51:10 - 1988 study — frail 88-year-olds gained 174% average strength in 8 weeks with no injuries 58:05 - Caller: Bobby (New Jersey) — truck driver, GLP off-ramp, normalized bloodwork at 55, needs a build phase 1:08:44 - Caller: Casey (North Carolina) — Hashimoto's, weekend gluten cheats, overtraining, gets Maps 15 1:23:29 - Caller: Sharon (Connecticut) — hypermobility, POTS, MCAS, gets Maps Starter with isometric modifications 1:36:43 - Caller: Renee (Hawaii) — DV survivor, hysterectomy next week, bikini competitor goals, gets free coaching and certification course /episode/index/show/mindpump/id/41834740

2888: The 6 Best Lifts for Athletic Fitness (That Actually Transfer to Real Life) 06/26/2026

2888: The 6 Best Lifts for Athletic Fitness (That Actually Transfer to Real Life) In this episode the guys break down the six best lifts for athletic fitness — the movements that translate directly to real world performance, sport and everyday life. They cover lunges and sled work, the standing overhead press, trap bar deadlift, one arm rows with rotation and pull ups, hanging leg raises done correctly, and band and cable chops for rotational power. They also reminisce about their worst business failures — Sal's second studio location that cost him 75K to break the lease, Adam's mobile car detailing hustle, Justin's app build, and Doug's story of losing his entire Japan savings to a fraudulent investment group that got raided by the IRS mid-call. Then they answer questions from Instagram on Bulgarian split squat imbalances, swapping exercises in MAPS 15 Powerlift, which program fixes imbalances and unlocks squat depth, and how to pair sprint intervals with strength training. No BS 6-Pack Formula: Code: 6PACK for 50% off. Full ab building system with two phase blueprints and video demos by Sal. $28.50 after discount. SPONSORS Rho Nutrition (liposomal creatine, NAD+ and Glutathione): Code: MINDPUMP for 20% off everything. Liposomal creatine discussed on air as the fix for people who experience bloating from regular creatine. Paleo Valley (grass-fed fermented meat sticks): 15% off automatically applied at checkout, no code needed. Our Place (non-toxic cookware): Code: MINDPUMP for 10% off sitewide. Always Pan replaces eight pieces of cookware, forever chemical free, 100 day trial with free returns. LINKS Mind Pump Store: Maps Fitness Products: Instagram: @mindpumpmedia 0:00 - Intro 2:28 - 6 best lifts for athletic fitness 3:25 - Lunges and sled work — triple extension, split stance and why sled is the most accessible power exercise 8:09 - Standing overhead press — the squat of the upper body and how it reveals your whole body strength 10:22 - Trap bar deadlift — why athletic coaches prefer it over conventional for most sports 14:38 - One arm rows with rotation and pull ups — pulling strength and the rotational component most programs miss 16:31 - Hanging leg raises — how to do them correctly and why they matter for every athletic movement 18:25 - Band and cable chops — rotational and anti-rotational power for sport 21:15 - Worst business failures — studios, apps, car detailing and Doug's IRS raid story 50:13 - Rho liposomal creatine solving the bloating problem for women 51:43 - Justin's Yellowstone trip and the bear world grizzly feeding park 59:25 - Paleo Valley fermentation process and the Truckee cabin bear break-in story 1:01:22 - Q&A: Bulgarian split squat imbalances — how to even out a weaker leg 1:04:41 - Q&A: Swapping exercises in MAPS 15 Powerlift with weaker lift variations 1:05:47 - Q&A: Best MAPS program for fixing imbalances and unlocking squat depth 1:07:40 - Q&A: How to pair sprint intervals with strength training correctly /episode/index/show/mindpump/id/41810745

2887: Why Nobody Has the Abs They Want (And It's Not Body Fat) 06/25/2026

2886: The 5 Steps to Becoming the Fittest You've Ever Been (For Life This Time) 06/24/2026

2886: The 5 Steps to Becoming the Fittest You've Ever Been (For Life This Time) In this episode the guys break down the five steps to becoming the fittest you've ever been for life — not just for a season. They cover why fitness should improve your life rather than become your life, the importance of building strength for longevity, moving well and being able to play, and what realistic aesthetics look like for someone who actually has a life. Sal opens up about his own ongoing struggle with making fitness an idol, Adam talks about genuinely letting go of the all-or-nothing mentality, and Justin reflects on the identity shift from performance-based athlete to training for quality of life. They also get into the SpaceX IPO and the 4,000 overnight millionaires it will create, why politicians criticizing billionaires is frustrating, Olipop's origin story and 1.8 billion dollar valuation, the delta sleep inducing peptide Sal has been using, parasite infections being far more common than people think, and Adam shooting a squirrel that was eating his peaches. Then they coach live callers submitted through mplivecaller.com. No BS 6-Pack Formula: Code: 6PACK for 50% off. Full ab building system, two phase workout blueprints, video demos by Sal and a healthy diet guide. $28.50 after discount. SPONSORS Organifi: Code: MINDPUMP for 20% off. Natural parasite cleanse combo (two bottles: one for the parasite, one to heal the gut). Discussed on air with Sal sharing his personal experience. Olipop: Buy any two cans of Olipop in store (any flavor, any retailer) and they will pay you back for one. New flavors: Blackberry Vanilla and Raspberry Sherbet. Zbiotics Pre-Alcohol Probiotic: Code: MINDPUMP26 for 15% off first purchase (one-time or subscription, 3, 6 and 12-pack options). LINKS Submit a live caller question: Mind Pump Store: Maps Fitness Products: Instagram: @mindpumpmedia 0:00 - Intro 3:20 - 5 steps to becoming the fittest you've ever been for life 5:03 - Step 1: Fitness should improve your life, not become your life 22:25 - Step 2: Build strength, why it matters more as you age 25:46 - Step 3 and 4: Move well and be able to play 26:38 - Step 5: What realistic aesthetics actually look like long term 33:26 - Sal is going back to jiu jitsu and his fears about walking in as a purple belt 42:43 - Parasite infections are more common than people think and Organifi's cleanse 53:28 - The delta sleep inducing peptide Sal has been using from MP Hormones 55:57 - SpaceX IPO, 4,000 overnight millionaires and the Elizabeth Warren reaction 1:00:36 - Caller: Daniel (Georgia) eating 1500 calories since high school, 30 year history of restriction 1:20:05 - Caller: Matilda (Singapore) doing everything right for a year but period has not returned 1:29:30 - Caller: Christina (Missouri) 51 years old, six day a week program, not progressing 1:37:31 - Caller: Olivia (Texas) active athlete trying to balance lifting with sports and Pilates /episode/index/show/mindpump/id/41752675

2885: How to Get Six-Pack Abs in 4–6 Weeks: Track Calories, Eat High Protein, and Strength Train Your Core 06/22/2026

2884: These 5 Exercises Are Almost Never Done Right (And It's Hurting Your Progress) 06/20/2026

2884: These 5 Exercises Are Almost Never Done Right (And It's Hurting Your Progress) In this episode the guys break down five popular exercises that are almost always done wrong and sending people backward — jump boxes, hip abduction machines, circuits, renegade rows, and ultra high rep training. They also get into the science behind why ketone IQ works (mitochondrial efficiency, BDNF, and clean ATP production with no stimulants), Sal taking his wife to see the horror movie Obsession and deeply regretting it, the SpaceX IPO and the 4,000 new millionaires it will create overnight, 24 Hour Fitness removing basketball courts to add more weight room space, Jacob Collier and the guys' appreciation for elite musical talent, and Mind Pump offering 80% off select programs to high school coaches and teachers. Then they coach live callers submitted through mplivecaller.com. Mind Pump Fitness Coaching: [ 1.9 NASM CEUs MAPS Anabolic Relaunch: https://mapsanabolic.com Code: ANABOLIC for 50% off through the end of the month. Includes updated female blueprints, masterclass videos and three days of live coaching with Cole. High school coaches and teachers: Email ann@mindpumpmedia.com to receive 80% off six curated MAPS programs for your students. Be sure to send your request from your school email address to qualify. SPONSORS Ketone IQ: https://ketone.com/MINDPUMP 30% off subscription orders plus a free gift with your second shipment. Also available at Target stores nationwide. Manukora Manuka Honey: https://manukora.com/MINDPUMP Code: MINDPUMP for up to 31% off plus $25 in free gifts with the Starter Kit (MGO 850+ honey jar, 5 travel sticks, wooden spoon and guidebook). LMNT (electrolytes): ttps://drinklmnt.com/MindPump Free 8-count sample pack with any purchase. No-questions-asked refunds on all orders. LINKS Submit a live caller question: Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 2:32 - 5 exercises that are almost always done wrong and sending you backward 3:12 - Jump boxes: the right way vs. how everyone actually does them 10:35 - Hip abduction machines: why they're not building your glutes 16:00 - Circuits: the one thing they're actually good for and why everyone misuses them 20:13 - Renegade rows: they're anti-rotation training, not a back exercise 21:31 - Ultra high rep training: when it stops being hypertrophy and becomes cardio 24:42 - Ketone IQ deep dive: BDNF, mitochondrial efficiency and why it's not a stimulant 27:15 - Sal takes his wife to see the horror movie Obsession and deeply regrets it 34:17 - SpaceX IPO and the 4,000 employees about to become overnight millionaires 39:46 - 24 Hour Fitness removing basketball courts to expand the weight room 44:13 - Mind Pump offers 80% off programs for high school coaches and teachers 54:18 - Caller: Katie (Maryland) training during a high risk pregnancy with placenta previa 1:08:29 - Caller: Karen (UK) 60 day check-in on MAPS Strong with shoulder injury and a cut plan 1:23:13 - Caller: Bianca (Texas) burned out teacher eating 1750 calories and getting nowhere 1:37:02 - Caller: Alyssa (Michigan) 60 day check-in rebuilding after overtraining and period loss /episode/index/show/mindpump/id/41696630

2883: The 5 Most Popular Workout Styles Ranked (Pros, Cons and Who Should Do Each) 06/19/2026

2883: The 5 Most Popular Workout Styles Ranked (Pros, Cons and Who Should Do Each) In this episode the guys break down the pros and cons of the five most popular workout styles right now, Pilates, yoga, bodybuilding, powerlifting, and hybrid training; covering what each one is actually good at, what it's not, and who should be doing each one. They also get into why meal prepping is one of the most underrated fat loss strategies, how Coca Cola literally had cocaine and caffeine in the original formula, the first ever online pizza order, and the guy who spent 10,000 Bitcoin on two Papa John's pizzas in 2010. Then they answer questions from Instagram on rest days and strength training, how new personal trainers should get their first clients, whether GLP-1 drugs actually cause more muscle loss than regular dieting, and how to balance eating the same meals consistently versus adding food variety outside of a prep. MAPS Anabolic Relaunch: Code: ANABOLIC for 50% off through the end of the month. Includes updated female blueprints, masterclass videos and three days of live coaching. SPONSORS Vita Bella / MP Hormones: Go to https://mphormones.com and BOOK A COMPLIMENTARY 10 minute consultation with a membership specialist to find out if Vita Bella is right for you. Or use code mindpump365 to start your annual membership and get your free blood panel and Gift. Consultation: entry: https://meetings-na2.hubspot.com/alever/marketing-membership-consultation?uuid=ff3ae3e9-7828-4d4b-be06-7d8d68ba2929 Caldera Lab (Hydro Layer skincare): Code: MINDPUMP20 for 20% off your first order. Visibly reduces lines and wrinkles, firms skin, minimizes pores, all-day hydration. Peptide growth factors plus a hydration matrix that holds 5,000x its weight in water. Butcher Box: No code needed. Sign up now and choose your free for life offer plus $20 off. Choose from free sirloin tips for life, free chicken wings for life, or free ground beef for life. LINKS Mind Pump Store: [ https://mindpumpstore.com](https://mindpumpstore.com) Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 2:29 - The 5 most popular workout styles ranked and compared: Pilates, yoga, bodybuilding, powerlifting, hybrid 3:27 - Pilates: pros, cons, and why it's surging right now 11:15 - Yoga: breathing, flexibility, community, and why it's more valuable than ever 16:57 - Bodybuilding: the best for body composition and why it can attract body dysmorphia 21:16 - Powerlifting: the best foundation, great culture, and where it falls short 25:02 - Hybrid training: the most balanced but easiest to overtrain and hardest to program 30:51 - Why meal prepping is one of the most effective fat loss strategies (and how to make it simple) 33:33 - Butcher Box and the anchor meal strategy Adam uses every week 42:19 - Original Coca Cola had 5 to 9mg of cocaine per serving 50:24 - The guy who spent 10,000 Bitcoin on two Papa John's pizzas in 2010 57:26 - Q&A: How many rest days should you take per week when strength training? 59:56 - Q&A: What should a brand new personal trainer do on their first day to get clients? 1:02:49 - Q&A: Does GLP-1 actually cause more muscle loss than a regular calorie-restricted diet? 1:05:31 - Q&A: Is it better to eat the same meals every day or add variety outside of a prep? /episode/index/show/mindpump/id/41696665

2882: Hormones, Peptides & Body Transformation with Phil Vella CEO of Vita Bella Health 06/18/2026

2882: Hormones, Peptides & Body Transformation with Phil Vella CEO of Vita Bella Health In this episode Phil Vella, founder of Vita Bella, returns to break down the wild west of the gray market peptide industry. He shares new data showing 70 percent of research peptides now fail purity and contamination testing, why so many random people are running peptide side hustles out of their garages, and the real risks of injection site infections and improperly dosed products. They cover why hormone optimization should always come before peptides, the most popular peptides Vita Bella prescribes, the science behind PDE5 inhibitors for both performance and longevity, and the regulatory battle between big pharma and compounding pharmacies over GLP medications. Phil also opens up about a brutal stretch of his life that included losing his father, a double spinal fusion injury, and nine people from his childhood neighborhood dying by suicide within about a year, and how that period reshaped his understanding of money, purpose, and fatherhood. Vita Bella / MP Hormones: Go to and BOOK A COMPLIMENTARY 10 minute consultation with a membership specialist to find out if Vita Bella is right for you. Or use code mindpump365 to start your annual membership and get your free blood panel and Gift. Consultation entry: https://meetings-na2.hubspot.com/alever/marketing-membership-consultation?uuid=ff3ae3e9-7828-4d4b-be06-7d8d68ba2929 SPONSORS Troscriptions: Code: MINDPUMP for 10% off your first order. Medical grade supplements including methylene blue and Calm. MAPS Anabolic Relaunch: Code: ANABOLIC for 50% off through the end of the month. Includes updated female blueprints, updated FAQ and phase overview videos, masterclass videos on the barbell squat, bench press, overhead press, barbell good morning and behind the neck press, and three days of live coaching with one of the Mind Pump coaches. LINKS Mind Pump Store: Maps Fitness Products: Instagram: @mindpumpmedia 0:00 - Intro 3:07 - Phil Vella returns to talk peptide industry quality and regulation 5:04 - 70 percent of research peptides now fail purity testing 7:26 - Everyday people running peptide side hustles out of their homes 10:39 - Contamination, infection, and dosing risks from research peptides 13:12 - The difference between FDA regulated compounding pharmacies and the gray market 16:23 - Why hormones must be dialed in before starting peptides 19:12 - Testosterone for women and the most prescribed hormones at Vita Bella 22:04 - Recent changes to peptide regulation and the FDA review process 33:06 - Blood Pump and PDE5 inhibitors for performance, pumps, and longevity 38:22 - The Glow and Clo peptide stacks for recovery and skin health 43:15 - Metformin and glutathione as part of a longevity stack 51:11 - Phil's double spinal fusion injury and recovery 52:46 - Losing his father and nine people from his neighborhood to suicide in one year 58:11 - Moving to Bali and rebuilding his sense of purpose 1:00:38 - The Bell Curve of Happiness and why money stops buying happiness 1:09:04 - The membership model behind Vita Bella and future plans for the company /episode/index/show/mindpump/id/41682770

2881: The Right Way to Use a GLP Without Losing Muscle 06/17/2026

2881: The Right Way to Use a GLP Without Losing Muscle In this episode the guys break down the most effective GLP strategy for fat loss and muscle gain, covering how to start lifting before beginning a GLP, why minimal effective dose matters, keeping training volume low while on it, using essential amino acids to preserve muscle, replacing old eating behaviors with new ones, and how to scale down successfully. They also get into a probiotic study showing a 40 percent reduction in anxiety among menopausal women, Sal's appearance on Dr. Seeds' peptide podcast, a debate about SpaceX's trillion dollar valuation and what it means for AI infrastructure, AI getting measurably "dumber" after training on social media data, and a tangent on horror movies and low budget filmmaking economics. Then they coach live callers submitted through mplivecaller.com. MAPS Anabolic Relaunch: Code: ANABOLIC for 50% off through the end of the month. SPONSORS Kion Aminos: 20% off automatically applied at checkout, no code needed. 40% leucine enriched formula for muscle protein synthesis. Seed Daily Synbiotic: Code: 25MINDPUMP for 25% off your first month. Eight Sleep: Use code MINDPUMP for a discount on the Pod 5 Ultra. May qualify as an HSA/FSA medical expense through Truemed, with qualified customers saving about 30% on average. LINKS Submit a live caller question: Mind Pump Store: Maps Fitness Products: Instagram: @mindpumpmedia 0:00 - Intro 3:13 - Most effective GLP strategy for fat loss and muscle gain 14:24 - Building a foundation before starting a GLP and why timing matters 20:28 - Minimal effective dose, training volume, and essential amino acids on a GLP 25:06 - Replacing old behaviors and scaling down off a GLP successfully 26:54 - Probiotic study links to a 40 percent reduction in anxiety in menopausal women 29:46 - Sal's experience on Dr. Seeds' peptide podcast 36:13 - SpaceX valuation debate and what it means for AI infrastructure 41:20 - AI training on social media data and getting measurably dumber 1:04:46 - Caller: Carrie (Utah) navigating Hashimoto's, hormone shifts, and rebuilding after a difficult year 1:19:09 - Caller: Kyle (British Columbia) follow up on strength gains after switching to free weights 1:38:37 - Caller: John (Ohio) on growing a personal training business through in person client work 1:54:01 - Caller: Jenna (Texas) 60 day update alternating strength and endurance training block /episode/index/show/mindpump/id/41672185

2880: The Program That Built Mind Pump: 10 Years & 100,000 Transformations 06/15/2026

2879: How to Eat Carbs for Muscle Gains and Fat Loss (The Full Breakdown) 06/13/2026

2879: How to Eat Carbs for Muscle Gains and Fat Loss (The Full Breakdown) In this episode the guys break down how to eat carbs for muscle gains and fat loss — why they're not essential but are beneficial, how to figure out if you do better higher carb or lower fat, timing carbs around workouts, choosing easy-digesting sources, and why drinking carbs is almost always a mistake. They also get into a deep dive on PDE5 inhibitors (Viagra/Cialis) and the emerging data showing 30–40% reduction in all-cause cardiovascular mortality, potential neuroprotective and anti-cancer effects, and why Sal thinks they'll be recommended to most men over 40 within a decade. Plus: side bends as a highly underrated QL exercise, the Guy Ritchie movie "In the Gray," Sal's son's gem hustle, Adam's commercial-grade mosquito killer, Google releasing 32 million lab-bred mosquitoes into California, pirates and their eye patches, cauliflower ear plastic surgery in Russia, and giant tree spiders in Malaysia. Then they coach live callers submitted through mplivecaller.com — Jesse from Florida on reverse dieting after a bad coach left her overtrained and underfed, Augie from Alabama on combining MAPS PPL with running for fall race prep, Kaylene from New York on sobriety from THC and getting comfortable bulking, and Vanessa from the UK on building her glutes while letting go of the step and scale obsession. MAPS Summer Sale — Code: SUMMER40 — 40% off everything — June 1–14 only Mind Pump Fitness Coaching — 1.9 NASM CEUs SPONSORS Crisp Power (protein pretzels) — Code: MINDPUMP — 10% off. Up to 28g protein, 15g carbs, baked not fried, zero added sugar, vegan, GLP-1 friendly. New 7.1oz variety pack bundles now available. Joovv (red light therapy) — Code: MINDPUMP — $50 off first purchase. Discussed on air for stretch marks and skin health. Seed Daily Synbiotic — Code: 25MINDPUMP — 25% off first month LINKS Submit a live caller question: Mind Pump Store: Maps Fitness Products: Instagram: @mindpumpmedia 0:00 - Intro 2:07 - How to eat carbs for muscle gains and fat loss — the full breakdown 17:29 - Bookending workouts with carbs & choosing easy-digesting sources 23:42 - PDE5 inhibitors (Viagra/Cialis) — 30–40% cardiovascular mortality reduction & longevity data 33:41 - Side bends for the QL — the most underrated exercise nobody does 39:32 - Sal's son's gem hustle, World Vision kids & the Lego birthday revelation 47:08 - Adam's commercial mosquito killer, Google releasing 32M lab mosquitoes & laser bug defense 1:08:29 - Caller: Jesse (Florida) — overtrained, underfed by bad coach, incredibly strong, gets a coach 1:17:53 - Caller: Augie (Alabama) — combining MAPS PPL with running for fall races 1:22:23 - Caller: Kaylene (New York) — THC sobriety, cannabinoid hyperemesis, bulking comfort 1:39:16 - Caller: Vanessa (UK) — building glutes, letting go of steps and scale, needs to gain weight /episode/index/show/mindpump/id/41626165

2878: Why You're Losing Muscle While Trying to Lose Fat (And How to Fix It) 06/12/2026

2878: Why You're Losing Muscle While Trying to Lose Fat (And How to Fix It) In this episode the guys break down the muscle paradox! Why people are losing muscle while trying to lose fat, why this crisis is being amplified by GLP-1 use, and the three things that cause it: inadequate protein, poor resistance training programming, and a cardio focus. They also get into the testosterone U-shape curve and how more isn't always better for libido, Sal's upcoming talk at the World Peptide Congress in Arizona, Adam's sauna routine and how it kept him from getting the norovirus that took down his whole family, the shriek bird that impales its prey on thorns, and polar bear fun facts nobody asked for. Then they answer questions submitted through Instagram, covering how to add cardio after years of strength training, what's actually happening in your body when you under-eat but still get stronger, physical standards for men and women in their late 30s and early 40s, and how to approach warm-up sets. MAPS Summer Sale — Code: SUMMER40 — 40% off everything including Maps Prime — June 1–14 only SPONSORS Paleo Valley (grass-fed meat sticks) — 15% off automatically applied at checkout — no code needed. Fermented, gut-friendly, 8g protein per stick. Legion (supplements) — Code: MPB2G1 — Buy 2 get 1 free. Third-party tested, efficacious doses only. Rice Krispie protein bars and pure creatine highlighted this episode. Hiya (kids' multivitamin) — 50% off first order — no code needed, deal only available at this link. Zero sugar, non-GMO, vegan, allergy-free. LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 2:59 - The muscle paradox — why you're losing muscle while trying to lose fat 8:21 - How GLP-1 and Retatrutide are amplifying the muscle loss crisis 17:27 - The 3 causes: inadequate protein, poor RT programming & cardio focus 23:01 - Testosterone U-shape curve — why more isn't always better for libido 27:16 - Sal's World Peptide Congress talk at the Biltmore in Arizona (June 20th) 39:26 - Adam's sauna routine — how he dodged the norovirus that wrecked his whole family 52:15 - The shriek bird, the barrel-eye fish & polar bears that hunt humans 59:53 - Q&A: How to add cardio after 2–3 years of just strength training 1:04:22 - Q&A: What's happening in your body when you under-eat but still get stronger? 1:06:12 - Q&A: Physical standards for men and women in their late 30s and early 40s 1:10:57 - Q&A: Should you do warm-up sets for every exercise? /episode/index/show/mindpump/id/41617445

2877: The Best Workout Strategy If You Want to Lose Weight (Step by Step) 06/11/2026

2876: GLP-1, Wearables & Longevity Fads; The Fitness Traps Nobody Warns You About 06/10/2026

2876: GLP-1, Wearables & Longevity Fads; The Fitness Traps Nobody Warns You About In this episode the guys break down the four biggest fitness traps of 2026 — over-reliance on wearables and tech, the GLP-1 shortcut and muscle loss crisis, chasing longevity fads over basics, and aesthetics over everything. They also get into the alien.gov website reveal (spoiler: not what anyone expected), the black market GLP-1 side hustle spreading through social circles, a new study showing resistance training beats cardio for fat loss head to head, and Doug's 30-day Dose liver enzyme experiment update. Then they coach live callers submitted through mplivecaller.com — Aidan from Kansas on lingering strength and nerve issues after mono, Jamie from Oklahoma on rebuilding her relationship with food and training after anorexia and overtraining, and Caleb from Pennsylvania who shares an inspiring 18-month reverse diet success story before getting help with chronic forearm pain. MAPS Summer Sale — Code: SUMMER40 — 40% off everything (programs, bundles, mods & guides) — June 1–14 only SPONSORS Vuori — 20% off first order — no code needed, automatically applied Dose (liver & cholesterol support) — Code: MINDPUMP — 25% off first month subscription. Clinically backed, all-natural liquid supplement. Supports liver enzymes, LDL, HDL and skin health. Fatty15 (C15 essential fatty acid) — Code: MINDPUMP — additional 15% off the 90-day Starter Kit subscription. C15 has been shown to have 3x more cellular benefits than omega-3. LINKS Submit a live caller question: Mind Pump Store: Maps Fitness Products: Instagram: @mindpumpmedia 0:00 - Intro 2:12 - Fitness trap #1: Over-reliance on wearables and tech — when data becomes a stressor 8:21 - Fitness trap #2: GLP-1 and the muscle loss crisis — what nobody is telling you 16:36 - Fitness trap #3: Chasing longevity fads while ignoring the basics 20:56 - Fitness trap #4: Aesthetics over everything — why chasing the look kills the look 33:23 - Vuori — the random guy at the park who wouldn't stop complimenting Sal's joggers 44:57 - Resistance training vs. cardio for fat loss — new head to head study 47:57 - Dose liver supplement — skin benefits and Doug's 30-day cholesterol experiment 55:43 - Alien.gov — the government website reveal nobody saw coming 59:33 - Caller: Aidan (Kansas) — college swimmer, post-mono nerve issues, lost 100lbs on bench 1:13:13 - Caller: Jamie (Oklahoma) — anorexia history, overtraining, inner thigh pain, gets a coach 1:27:24 - Caller: Caleb (Pennsylvania) — 18-month reverse diet success story, now dealing with forearm pain /episode/index/show/mindpump/id/41591815

2875: How to Look Your Best This Summer (With 30 Days or Less) 06/08/2026

2874: The Best Variations to Explode Your Squat, Deadlift and Bench Press 06/06/2026

2874: The Best Variations to Explode Your Squat, Deadlift and Bench Press In this episode the guys break down the best squat, deadlift and bench press variations and accessories to explode your strength — box squats, belt squats, front squats, split stance squats, trap bar deadlifts, zercher squats, suitcase carries, reverse hypers, dips, incline press, and bands and chains. They also get into a study showing married young adults are significantly happier than their single peers, astaxanthin as an internal sunscreen supplement, the spike in strokes among people in their 20s and 30s, alpha-gal syndrome increasing 3000% in some states, and Justin's family trip to Yellowstone. Then they coach live callers submitted through mplivecaller.com — Aaron from Indiana on body composition after strongman, Derek from California on a slow bulk and rising body fat, Nick from Alberta on low testosterone after multiple concussions, and Kathy from Florida on building muscle and bone density with MS and osteoporosis. MAPS Summer Sale — https://mapsfitnessproducts.com Code: SUMMER40 — 40% off everything (programs, bundles & mods) — June 1–14 only SPONSORS Caldera Lab — https://calderalab.com/mindpump Code: MINDPUMP20 — 20% off first order. Kion — https://getkion.com/mindpump 20% off — automatically applied at checkout. Butcher Box — https://butcherbox.com/mindpump No code needed — Choose your free for life offer + $20 off: free sirloin tips for life, free chicken wings for life, or free ground beef for life. Grass-fed beef, free-range chicken, crate-free pork, wild-caught seafood delivered to your door. Mind Pump Fitness Coaching — https://mindpumpfitnesscoaching.com 1.9 NASM CEUs LINKS Submit a live caller question: Mind Pump Store: Maps Fitness Products: Instagram: @mindpumpmedia 0:00 - Intro 2:07 - Squat, deadlift and bench press hacks to explode your strength 3:43 - Squat hacks: box squat, belt squat, front squat & split stance squat 17:16 - Deadlift hacks: trap bar deadlift, zercher squat, suitcase carries & reverse hyper 23:28 - Bench press hacks: weighted dips, incline press, bands & chains 27:50 - Astaxanthin as internal sunscreen — Justin's Palm Desert experiment 38:24 - Study: Married 22–35 year olds are dramatically happier than single peers 50:58 - Strokes spiking in people in their 20s and 30s — what's going on? 52:24 - Alpha-gal syndrome up 3,000% in some states — bioterrorism investigation 56:50 - Kion amino acids — why 40% leucine is the trigger for muscle protein synthesis 1:00:36 - Caller: Aaron (Indiana) — strongman background, 29% body fat, bulk vs. cut cycles 1:09:21 - Caller: Derek (California) — slow bulk, rising body fat, strength doubled in 18 months 1:19:33 - Caller: Nick (Alberta) — low testosterone, 5 concussions, hormone questions 1:31:06 - Caller: Kathy (Florida) — MS, osteoporosis, overtraining on Maps Esthetic, gets a coach /episode/index/show/mindpump/id/41551365

2873: The Best Way to Train for Strength AND Endurance at the Same Time 06/05/2026

2873: The Best Way to Train for Strength AND Endurance at the Same Time In this episode the guys break down the three ways to program endurance and strength together — same workout, different days, or alternating weeks — covering the pros, cons and who each approach is actually best for. They also get into the viral heavy metals in protein powder scare (and why it's mostly prop 65 hysteria), the ugly new electric Ferrari that has all of Italy in mourning, GLP-1 concerns about motivation and libido (and why under-eating is the real culprit), Adam's son and Catrina's brutal norovirus battle, Justin taking his sons to the gym for the first time, and Sal's dad's legendary judo match. Then they answer questions submitted through Instagram — covering long cuts, goblet squats, the one peptide they'd each keep, and Adam and Justin's favorite sports moments. MAPS Summer Sale — Code: SUMMER40 — 40% off everything (programs, bundles & mods) — June 1–14 only SPONSORS Troscriptions (Just Blue — methylene blue troche) — Code: MINDPUMP — 10% off first order. Buccal troche — dissolves between cheek and gum for faster onset. Clearer thinking, mental stamina, sustained focus and physical endurance without stimulant jitters. Huel Black Edition — Code: MINDPUMP — 15% off (new customers only). RTD: 35g protein, 7g fiber, 27 vitamins & minerals, under $5. Powder: 40g protein. 100% plant-based, no artificial sweeteners. Flavors: Chocolate Peanut Butter, Vanilla, Salted Caramel, Banana, Cinnamon Roll. LMNT (electrolytes) — Free 8-count sample pack with any purchase — no code needed. No-questions-asked refunds on all orders. LINKS Mind Pump Store: Maps Fitness Products: Instagram: @mindpumpmedia 0:00 - Intro 2:17 - How to program endurance and strength together — the 3 approaches 11:19 - Different days approach — how pro athletes do it and the intensity mistake everyone makes 17:28 - Alternating weeks — who it's actually for and why it's the most underrated method 24:39 - The ugly electric Ferrari — Italy is embarrassed, stock is tanking 34:15 - GLP-1 concerns: lost motivation & libido — why under-eating is the real cause 42:49 - Adam's family hits norovirus hard — Max, Katrina & the drive home from Reno 56:14 - Sal's 95-year-old uncle splits wood for fun — interviewing mom & uncle on longevity 59:15 - Justin takes his sons to the gym — Everett pulls 225lb trap bar deadlift at 120lbs 1:03:52 - Heavy metals in protein powder — why the viral scare is mostly prop 65 hysteria 1:10:27 - Q&A: Is cutting for more than 3 months too long? 1:17:23 - Q&A: How to program goblet squats and what are they best for? 1:22:03 - Q&A: If each host could only keep one peptide, what would it be? 1:30:39 - Q&A: Favorite sports moments — Adam and Justin take center stage (Sal sits this one out) /episode/index/show/mindpump/id/41541255

2872: Why Going Off Your Diet Can Actually Help You Lose More Fat 06/04/2026

2871: 6 Things That Are Destroying Your Muscle (Without You Knowing) 06/03/2026

2871: 6 Things That Are Destroying Your Muscle (Without You Knowing) In this episode the guys break down the six fastest ways to lose muscle and get flabby — too much cardio, low protein, poor sleep, nutrient deficiencies, ignoring gut health, and alcohol. Sal shares how fixing a parasite he didn't know he had led to gaining 12 pounds of muscle doing the same exact things. They also get into the power of music and why kids instinctively dance, Lone Star ticks and Lyme disease conspiracy theories, colonoscopy talk, the progression of Paul Saladino's diet, and Adam's son comparing his biceps in the sauna. Then they coach live callers submitted through mplivecaller.com. Alex from Mississippi on chronic fatigue and suspected nutrient deficiency, Dale from Connecticut on building muscle with a herniated disc and CrossFit burnout, Elizabeth from Wyoming on rest periods and winning a gym argument with her boss's husband, and Jenna from Wisconsin on a recurring hip flexor issue during heavy lifting. MAPS Summer Sale — Code: SUMMER40 — 40% off everything. Programs, bundles and mods. June 1–14 only. SPONSORS Organifi — Code: MINDPUMP — 20% off. All-natural parasite cleanse — Sal discusses his own experience on air. Ketone IQ — 30% off subscription orders + free gift with second shipment (6-pack, merch & more). Also available at Target stores nationwide. Joymode (sexual performance booster) — Code: MINDPUMP — 20% off first order. Natural, science-backed pre-sex supplement with L-Citrulline, Arginine, Yohimbine & Vitamin C. Mix with water 45 min–4 hours before. LINKS Submit a live caller question: Mind Pump Store: Maps Fitness Products: Instagram: @mindpumpmedia 0:00 - Intro 2:28 - 6 fastest ways to lose muscle and get flabby — the full breakdown 2:59 - #1: Too much cardio — the skinny fat trap explained 8:34 - #2: Low protein — data shows 30–50% more muscle loss vs. higher protein diets 10:19 - #3: Poor sleep — same weight loss, twice the muscle loss (the study) 15:50 - #4: Nutrient deficiencies — the sneaky silent muscle killer 18:30 - #5: Ignoring gut health — how Sal gained 12lbs fixing a hidden parasite 25:16 - #6: Alcohol — 1,000–2,000 extra empty calories a week, minimum 33:35 - Music's power — why kids instinctively dance & memory through song 43:06 - Adam's son compares biceps in the sauna — "that's the one I open doors with" 47:28 - Colonoscopy talk — who needs one, the poop-in-a-bag alternative & 50–88% survival data 1:04:05 - Caller: Alex (Mississippi) — chronic fatigue after one workout, suspected nutrient deficiency 1:18:30 - Caller: Dale (Connecticut) — CrossFit burnout, herniated disc, wants to build muscle 1:26:37 - Caller: Elizabeth (Wyoming) — rest periods debate with her boss's PT husband 1:39:04 - Caller: Jenna (Wisconsin) — recurring hip flexor tightness during heavy lifting /episode/index/show/mindpump/id/41513180

2870: 6 Signs You're Not Training Hard Enough (And How to Fix It) 05/27/2026

Mind Pump: Raw Fitness Truth

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