Mind Pump: Raw Fitness Truth
MindPump exposes the RAW TRUTH about health, fitness, nutrition and more... Hosts Sal Di Stefano, Adam Schafer & Justin Andrews pull back the curtain on the mythology, snake oil and pseudo-science that pervades the fitness industry and present science-backed solutions that result in increased muscular development and performance while simultaneously emphasizing health. No fitness institution or fitness "truth" is safe from their quick wit and over 40 years of combined experience in the fitness industry. Produced by Doug Egge. Find Mind Pump and the Mind Pump hosts on Instragram @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin & @mindpumpdoug and at mindpumppodcast.com. Get expertly programmed Mind Pump training protocols at mapsfitnessproducts.com
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2987: How to Lose Weight on a GLP-1 and Keep Your Muscle
11/12/2026
2987: How to Lose Weight on a GLP-1 and Keep Your Muscle
MAPS Black Friday Sale: https://mapsfitnessproducts.com Code: BLACKFRIDAY for 60% off all MAPS programs, MODs, bundles and guides. Every purchase this month enters you into the biggest giveaway we’ve ever done, including PRX squat racks, a Joovv panel, Eight Sleep, a 3-day Park City wellness retreat and more. A MOD or guide is 10 entries, a program is 20 and a bundle is 50. Winners are announced every weekday at 4pm PST on Instagram Live. Next giveaway: Thu Nov 12 at 4pm PST on IG Live for Rho Creatine (6 winners, 1 bottle each). One out of ten Americans is on a GLP-1, and that number keeps growing. These drugs work, but there’s a catch: muscle loss. The guys explain that GLP-1s don’t cause muscle loss. Eating far fewer calories does. Then they give you 5 steps to keep your muscle: eat high protein, take essential amino acids, take creatine, lift weights the right way, and don’t let your fats get too low. Adam also shares what he learned from his own GLP-1 experiment. SPONSORS LMNT (electrolytes): https://drinklmnt.com/MindPump Free sample pack with any purchase, no code needed. LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 00:00 - Intro 02:29 - Losing weight on GLP-1s: one in ten Americans is on one and obesity rates are falling 04:01 - GLP-1s don’t cause muscle loss, eating far fewer calories does 06:48 - Why you want to keep your muscle: stalled weight loss, fragility and bone density 10:25 - Adam’s GLP-1 experiment and what he saw when he looked back at the photos 14:55 - Step 1: Eat high protein, plus a high protein breakfast and protein shakes 17:43 - Step 2: Take essential amino acids 18:50 - Step 3: Take creatine and stay hydrated 20:04 - Step 4: Lift weights the right way: two full body days and compound lifts 22:35 - Step 5: Don’t let your fats get too low, and don’t forget fiber
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2986: Carb Cycling for Faster, Better Fat Loss Results
11/11/2026
2986: Carb Cycling for Faster, Better Fat Loss Results
MAPS Black Friday Sale: https://mapsfitnessproducts.com Code: BLACKFRIDAY for 60% off all MAPS programs, MODs, bundles and guides. Every purchase this month enters you into the biggest giveaway we’ve ever done, including PRX squat racks, a Joovv panel, Eight Sleep, a 3-day Park City wellness retreat and more. A MOD or guide is 10 entries, a program is 20 and a bundle is 50. Winners are announced every weekday at 4pm PST on Instagram Live. Next giveaway: Wed Nov 11 at 4pm PST on IG Live for an Eight Sleep Pod 6 Cover. Want to get lean without feeling flat and miserable? The guys break down carb cycling, a trick bodybuilders have used for decades. They explain why cutting calories through carbs is easier, why low carb makes workouts feel bad, how to plan high carb days with purpose, how to run a cycle, and the best carb sources. They also talk about how alcohol affects sleep and anxiety, Sal’s Brick phone experiment, peptide rules and the black market, and how body temperature changes your sleep. Then they coach live callers submitted through mplivecaller.com. SPONSORS ZBiotics Pre-Alcohol: https://zbiotics.com/MINDPUMP26 Code: MINDPUMP26 for 15% off first purchase. Eight Sleep (Pod 6): https://eightsleep.com/mindpump Code: MINDPUMP for up to $400 off the Pod 6, November 9 to November 30. Our Place (cookware): https://fromourplace.com Code: MINDPUMP for 10% off sitewide. LINKS Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia SPOTIFY TIMESTAMPS 00:00 - Intro 02:38 - Carb cycling for fat loss: why carbs are the easiest macro to cut 10:02 - Why low carb makes workouts suck and why you look flat on a cut 16:39 - High carb days with purpose and how to do it: 3-1 and 4-1 cycles, and weekdays low with weekends high 23:25 - Best carb sources: white rice, potatoes with salt and fruit, plus what studies say about fat loss 28:53 - How alcohol affects sleep and mood, and Sal’s Brick phone experiment 40:46 - Peptide regulation, the gray market and the marijuana black market 53:20 - Body temperature and sleep, and why Eight Sleep is a game changer 59:51 - Caller: Jacob (Oklahoma) — landscape business owner who wants to open a gym that rents space to trainers 1:13:07 - Caller: Amanda (Arizona) — big strength gains on concierge coaching, wants to get leaner and become a nutrition coach 1:27:51 - Caller: Megan (Sweden) — recurring lower back flare ups with deadlifts 1:37:11 - Caller: Shannon (Washington) — 62-year-old returning caller, reverse diet update and glute goals
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2985: Indoor Air Pollution: How It Affects Your Sleep, Health and Longevity | Michael Feldstein
11/09/2026
2985: Indoor Air Pollution: How It Affects Your Sleep, Health and Longevity | Michael Feldstein
MAPS Black Friday Sale: https://mapsfitnessproducts.com Code: BLACKFRIDAY for 60% off all MAPS programs, MODs, bundles and guides. Every purchase this month enters you into the biggest giveaway we’ve ever done, including PRX squat racks, a Joovv panel, Eight Sleep, a 3-day Park City wellness retreat and more. A MOD or guide is 10 entries, a program is 20 and a bundle is 50. Winners are announced every weekday at 4pm PST on Instagram Live. Next giveaways at 4pm PST on IG Live: Mon Nov 9: Organifi Protein (2 tubs), 1 case of LMNT Sparkling and a PRX Profile Pro squat rack. Tue Nov 10: Ketone IQ (2 winners, 24 pack each). You spend most of your life breathing indoor air. Is it clean? Michael Feldstein, founder of Jaspr, says the air inside most homes is 5 to 10 times worse than the air outside. He started out cleaning up homes after floods, fires and toxic mold. Michael shares free ways to clean your air today, why many store-bought purifiers fall short, what studies say about sleep, kids and focus, and how he’s building the healthiest school in America. They also get into microplastics, snoring and allergies, and the cleanest and worst air in the world. SPONSORS Jaspr (air purifiers): https://jaspr.co/mindpump Code: MINDPUMP for $350 off per machine through the end of November. It’s the biggest discount they’ve ever given. Rho Nutrition (liposomal supplements): https://www.rhonutrition.com/discount/MINDPUMP Code: MINDPUMP for 20% off everything. GUEST LINKS Michael Feldstein, founder of Jaspr: https://jaspr.co Instagram: @mike.feldstein Jaspr on Instagram: @jasprco LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia SPOTIFY TIMESTAMPS 00:00 - Intro 03:20 - Michael’s background in disaster restoration and why indoor air is 5 to 10 times worse than outdoor air 08:24 - The origin of Jaspr: why store-bought purifiers failed and how COVID and dentists launched the company 14:54 - Why HEPA claims can be misleading and how Jaspr is tested in the real world 18:05 - Free ways to clean your air today: shoes, cooking, furniture off-gassing, bathroom fans and range hoods 22:14 - What the studies show: a community sleep study, school absences and CO2 effects on focus 25:28 - Microplastics, hormones and how modern homes trap bad air 33:19 - What “covers 1,500 square feet” really means, and a DIY filter for under $150 37:36 - Air pollution and dementia risk, and Kindling Academy: building the healthiest school in America 51:51 - Snoring, seasonal allergies and why your bedroom may have more pollen than outside 53:55 - The cleanest and worst air in the world, and Ben Greenfield’s home 1:03:16 - How Jaspr grew from dentists to 60,000 machines, plus the warranty and the $350 offer
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2984: The 5 Most Functional Exercises You Can Do
11/07/2026
2984: The 5 Most Functional Exercises You Can Do
MAPS Black Friday Sale: https://mapsfitnessproducts.com Code: BLACKFRIDAY for 60% off all MAPS programs, MODs, bundles and guides. Every purchase this month enters you into the biggest giveaway we’ve ever done, including PRX squat racks, a Joovv panel, Eight Sleep, a 3-day Park City wellness retreat and more. A MOD or guide is 10 entries, a program is 20 and a bundle is 50. Winners are announced every weekday at 4pm PST on Instagram Live. Next giveaway: Mon Nov 9 at 4pm PST on IG Live for 3 days of prizes: Organifi Protein (2 winners, 1 tub each), 1 case of Sparkling LMNT and a PRX Profile Pro squat rack. What does “functional” really mean? It means the strength you build in the gym carries over to real life. The guys share the 5 most functional lifts: the big 4 (bench, deadlift, squat and overhead press), sled work in every direction, heavy carries, Cossack squats, and pull ups and dips. They also talk about Organifi Beauty Gummies, why full body three days a week works so well, a four minute strength study, an inverted iron cross, the single leg RDL on a landmine, how GLP-1 users lose key nutrients, and the Caldera Lab regimen. Then they coach live callers submitted through mplivecaller.com. SPONSORS Organifi (Beauty Gummies): https://organifi.com/mindpump Code: MINDPUMP for 20% off. Caldera Lab (The Regimen): https://calderalab.com/mindpump Code: MINDPUMP for 20% off. LMNT (electrolytes): https://drinklmnt.com/MindPump Free sample pack with any purchase, no code needed. LINKS Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 00:00 - Intro 02:25 - What “functional” really means, and Lift 1: the big 4 (bench, deadlift, squat and overhead press) 08:29 - Lifts 2 and 3: Sled work in every direction and heavy carries 17:24 - Lifts 4 and 5: Cossack squats, pull ups and dips 21:54 - Organifi Beauty Gummies and Sal’s switch to full body three days a week 27:54 - The four minute strength study and Justin’s inverted iron cross 41:19 - The single leg RDL on a landmine and belt squat ideas 47:30 - How GLP-1 users are missing key nutrients, and the Caldera Lab regimen 56:13 - Caller: Tim (Australia) — came off GLP-1 and kept his muscle, wants to be lean for a March wedding 1:04:04 - Caller: Miguel (Philippines) — strength is up but the scale hasn’t moved, weekend eating is the problem 1:22:06 - Caller: Robert (Texas) — lost weight, now stuck on a plateau, needs more food and more sleep 1:32:31 - Caller: Jordan (Nova Scotia) — 15 years of lifting, low energy and poor sleep, overtrained
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2983: The Top 10 Best Foods for Fat Loss
11/06/2026
2983: The Top 10 Best Foods for Fat Loss
MAPS Black Friday Sale: https://mapsfitnessproducts.com Code: BLACKFRIDAY for 60% off all MAPS programs, MODs, bundles and guides. Every purchase this month enters you into the biggest giveaway we’ve ever done, including PRX squat racks, a Joovv panel, Eight Sleep, a 3-day Park City wellness retreat and more. A MOD or guide is 10 entries, a program is 20 and a bundle is 50. Winners are announced every weekday at 4pm PST on Instagram Live. Next giveaway: Fri Nov 6 at 4pm PST on IG Live for a ButcherBox Thanksgiving turkey. No food burns fat. But some foods fill you up for very few calories. The guys share the top 10 foods for fat loss: well cooked vegetables, lean meats, white fish, eggs, plain potato, cottage cheese, berries, rice cakes, casein protein blended with ice, and oatmeal. They also talk about greased watermelon football and pantsing stories, a new ketone study, a strange grocery store story about a mom, how pigs are raised, and a competitor’s viral post-show binge story. Then they answer questions from Instagram on Nordic curls, reverse dieting, jiu jitsu and food tracking apps. SPONSORS Ketone IQ: https://ketone.com/MINDPUMP No code needed. 30% off your subscription order plus a free gift with your second shipment. Also at CVS: $5 off your first 6-pack for a limited time. ButcherBox: https://butcherbox.com/mindpump No code needed. Choose NY strips or filet mignons for a year, or chicken breasts for life. Dose for Your Liver: https://dosedaily.co/MINDPUMP Code: MINDPUMP for 35% off your first month. LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 00:00 - Intro 02:31 - The top 10 foods for fat loss: why there is no fat burning food, only foods that fill you up 07:07 - Foods 1-4: Well cooked vegetables, lean cuts of meat, white fish and eggs 12:26 - Foods 5-7: Plain potato, cottage cheese and berries 16:26 - Foods 8-10: Rice cakes, casein protein blended with ice and oatmeal, plus why eating boring helps you cut 26:32 - Greased watermelon football and the wedgie and pantsing stories 31:11 - A new exogenous ketones study and Ketone IQ showing up at CVS 35:23 - The mom foot story 44:08 - How conventional pigs are raised and the ButcherBox turkey giveaway 48:00 - The post-contest binge story: a viral post and Adam’s own experience 57:17 - Q&A: Nordic curls and how far you can reverse diet a female client 1:00:57 - Q&A: Jiu jitsu and Muay Thai as workouts, and the best food tracking app
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2982: Stop Trying to Lose Weight: Build Muscle First
11/05/2026
2982: Stop Trying to Lose Weight: Build Muscle First
MAPS Black Friday Sale: https://mapsfitnessproducts.com Code: BLACKFRIDAY for 60% off all MAPS programs, MODs, bundles and guides. It’s the biggest sale of the year. Every purchase this month enters you into the biggest giveaway we’ve ever done, including PRX squat racks, a Joovv panel, Eight Sleep, a 3-day Park City wellness retreat and more. A MOD or guide is 10 entries, a program is 20 and a bundle is 50. You can also enter for free at https://mpgiveaway.com. Winners are announced every weekday at 4pm PST on Instagram Live. Next giveaway: Thu Nov 5 at 4pm PST on IG Live for Crisp Power (1 case). The number one fitness goal is weight loss. But for a lot of people, building muscle is the better move. The guys break down 5 signs you need to build muscle, not lose weight: you have a skinny fat look, you need more strength, your bone density isn’t great, you’re always cold or tired with a sluggish metabolism, and you’ve already been dieting for a while. Adam also shares how two high calorie days broke his plateau. LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 00:00 - Intro 01:49 - Why weight loss is the number one goal, and why building muscle first makes cutting easier 03:44 - Sign 1: You have a skinny fat look 05:55 - Why you can gain weight on the scale and still look like you lost weight 09:26 - Sign 2: You need more strength (stairs, getting off the floor, lifting luggage) 13:53 - Sign 3: Your bone density isn’t great 17:23 - Sign 4: You’re constantly cold, tired or have a sluggish metabolism 19:09 - Sign 5: You’ve already been dieting for a while 19:43 - Adam’s two high calorie days that broke his plateau
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2981: How to Lift Weights With Bad Joints (5 Things That Actually Help)
11/04/2026
2981: How to Lift Weights With Bad Joints (5 Things That Actually Help)
MAPS Black Friday Sale: https://mapsfitnessproducts.com Code: BLACKFRIDAY for 60% off all MAPS programs, MODs, bundles and guides. Every purchase this month enters you into the biggest giveaway we’ve ever done, including PRX squat racks, a Joovv panel, Eight Sleep, a 3-day Park City wellness retreat and more. A MOD or guide is 10 entries, a program is 20 and a bundle is 50. Winners are announced every weekday at 4pm PST on Instagram Live. Next giveaway: Wed Nov 4 at 4pm PST on IG Live for Kion Aminos (6 winners, 1 tub each). Want to lift weights but your knees, shoulders or hips hurt? The guys share 5 things to do (and 1 thing to avoid) so you can strength train with bad joints: use isometrics, go slow, shorten your range of motion but still challenge it, use machines, and stay away from NSAIDs when you can. They also talk about new Seed probiotic studies, building muscle in a calorie deficit, raising resilient kids, football helmets, and essential amino acids vs whey. Then they coach live callers submitted through mplivecaller.com. T-Shirt Winner: Facebook: Mikey J H Send name, shirt size and shipping address to: [email protected] SPONSORS Kion (essential amino acids): https://getkion.com/blackfriday No code needed. Up to 25% off sitewide from November 18 to December 2. Seed Daily Synbiotic: https://seed.com/mindpump Code: 25MINDPUMP for 25% off your first month. Fatty15 (C15 essential fatty acid): https://fatty15.com/MINDPUMP Code: MINDPUMP for an additional 15% off the 90-day Starter Kit. LINKS Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 00:00 - Intro 03:53 - How to lift with bad joints: why strength training is the best thing for joint health 10:03 - Tip 1: Use isometrics for fast pain relief 13:13 - Tips 2 and 3: Slow tempo and shortened range of motion that still challenges you 19:27 - Tips 4 and 5: Use machines and stay away from NSAIDs when you can 23:32 - New Seed probiotic studies and Bret Contreras’s post on building muscle in a deficit 44:38 - Raising resilient kids and the football helmet debate 55:53 - Essential amino acids vs whey protein: what the studies show 1:01:48 - Caller: Jennifer (Nevada) — 55 years old, long diet history, overtraining and under-eating, ready to build strength 1:20:19 - Caller: Derek (Massachusetts) — 50-year-old hockey player rebuilding after a wrist surgery, gets MAPS 15 Performance 1:29:17 - Caller: Brock (Utah) — returning caller stuck in all-or-nothing workouts, learns why a little beats nothing 1:39:20 - Caller: Jessie (North Carolina) — big GLP-1 transformation, afraid of the scale, wants to build muscle
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2980: 7 Diet Hacks to Stay Lean During the Holidays
11/01/2026
2980: 7 Diet Hacks to Stay Lean During the Holidays
MAPS Black Friday Sale: https://mapsfitnessproducts.com Code: BLACKFRIDAY for 60% off all MAPS programs, MODs, bundles and guides. Every purchase this month enters you into the biggest giveaway we’ve ever done, including PRX squat racks, a Joovv panel, Eight Sleep, a 3-day Park City wellness retreat and more. A MOD or guide is 10 entries, a program is 20 and a bundle is 50. Winners are announced every weekday at 4pm PST on Instagram Live. Next giveaways at 4pm PST on IG Live: Mon Nov 2 for Legion Creatine Gummies (5 winners, 1 bottle each) and Tue Nov 3 for ZBiotics (2 winners, 24 pack each). Many people gain weight over the holidays. You don’t have to. The guys share 7 easy diet hacks to stay lean while still enjoying the meal: fast the day of (skip this one if you have a history of restricting), eat protein and veggies first, only drink water, eat slowly, stop when you are satisfied, take a family walk after the meal, and connect over food, not with food. SPONSORS Legion (supplements): https://buylegion.com/mindpump Code: MINDPUMP for buy one get one 50% off for new customers and 20% cash back for returning customers. LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 00:00 - Intro 02:28 - 7 diet hacks to stay lean during the holidays and why a few holiday days won’t wreck you 03:58 - Hack 1: Fast the day of the big meal (skip this one if you have a history of restricting) 05:38 - Hack 2: Eat protein and veggies first, then protein and carbs 09:41 - Hack 3: Only drink water 12:01 - Hack 4: Eat slowly 15:26 - Hack 5: Eat until you are satisfied, not full 17:41 - Hack 6: Take a family walk after the meal 20:42 - Hack 7: Connect over food, not with food 22:45 - Why following these steps makes it hard to do damage in one day
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2979: What Pilates, Yoga, Running and Swimming Do That Strength Training Can’t
10/31/2026
2979: What Pilates, Yoga, Running and Swimming Do That Strength Training Can’t
MAPS 15 BOGO: https://maps15bogo.com Buy any MAPS 15 program get a second one free. Choose from MAPS 15 Minutes, Symmetry, Strong, Powerlift, Performance, Muscle Mommy and Forty Plus. Lifetime access, no subscription, 30-day money back guarantee. Pilates, yoga, running and swimming each give you something strength training can’t. The guys break down the one thing each does best: Pilates for core and pelvic floor connection, yoga for breathing and calm, running for keeping a basic human skill, and swimming for low impact cardio you can do for life. They also talk about Vita Bella’s founder calling every California customer himself, the best selling book of all time, a podcast invite that turned into a paid pitch, new sponsor Unconditional dog food, an Idaho dad who fought a black bear, and a tragic story from Highway 101. Then they coach live callers submitted through mplivecaller.com. SPONSORS Vita Bella / MP Hormones: https://mphormones.com Code: MP249 to get started with labs, a 45 minute medical consult and testosterone replacement, Enclomiphene or B12. First month $249. Unconditional Pet Food: https://unconditionalpetfood.com/MINDPUMP Code: MINDPUMP for 20% off your first purchase. ZBiotics Pre-Alcohol: https://zbiotics.com/MINDPUMP26 Code: MINDPUMP26 for 15% off first purchase. LINKS Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia SPOTIFY TIMESTAMPS 00:00 - Intro 02:18 - Pilates: why it helps with core and pelvic floor connection, and why small classes matter 10:47 - Yoga: breathing, isometric stretching and calming stressed out clients 16:58 - Running: why keeping the skill of running matters 23:18 - Swimming: the lowest injury risk cardio and why it lasts a lifetime 26:24 - Vita Bella’s founder personally calls every California customer 35:07 - The best selling book of all time and Adam’s podcast invite that turned into a paid pitch 46:51 - Unconditional dog food, the Idaho bear attack and the Highway 101 tragedy 57:52 - Caller: M.J. (South Carolina) — torn knee ligaments, how to build lower body strength safely 1:06:02 - Caller: Sergio (Quebec) — half marathon runner who wants to build muscle, gets MAPS Anabolic 1:21:08 - Caller: Megan (North Carolina) — repeated injuries from overtraining and under-eating, needs a year of healing 1:36:45 - Caller: Diane (Idaho) — mom of five, bad advice from a gym trainer, gets a coach call
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2978: 10 Cheap Foods That Help You Lose Fat and Build Muscle
10/30/2026
2978: 10 Cheap Foods That Help You Lose Fat and Build Muscle
MAPS 15 BOGO: https://maps15bogo.com Buy any MAPS 15 program get a second one free. Choose from MAPS 15 Minutes, Symmetry, Strong, Powerlift, Performance, Muscle Mommy and Forty Plus. Lifetime access, no subscription, 30-day money back guarantee. Eating healthy does not have to cost a lot. The guys share the top 10 cheap foods that help you lose fat or build muscle: eggs, ground beef, white rice, cottage cheese, potatoes, frozen broccoli, tuna, chicken thighs, frozen berries and oatmeal. They also talk about manuka honey, the worst sicknesses they have ever had, the book You Are Not Your Brain, a two step parasite cleanse, and the rooftop Koreans of the 1992 LA riots. Then they answer questions from Instagram on pull-up progressions, scoliosis, abs and flexibility. SPONSORS Manukora (Manuka honey): https://manukora.com/mindpump No code needed. Organifi (parasite cleanse): https://organifi.com/mindpump Code: MINDPUMP for 20% off. LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 00:00 - Intro 02:24 - Eat healthy on a budget — why it’s a myth that it costs more, and why whole foods come before organic 07:09 - Foods 1-4: Eggs, ground beef, white rice and cottage cheese 14:03 - Foods 5-10: Potatoes, frozen broccoli, tuna, chicken thighs, frozen berries and oatmeal 24:31 - Manuka honey and why MGO matters 27:17 - The worst sicknesses the guys have ever had 35:04 - Would you rather lose your voice or your sight — plus the fake sign language interpreter 39:16 - You Are Not Your Brain — the four steps to rewire a bad habit 46:29 - The two step parasite cleanse — kill them, then bind and remove them 48:48 - The rooftop Koreans and the 1992 LA riots 53:59 - Q&A: Pull-up regressions, scoliosis with squats and deadlifts, and how to train abs 58:15 - Q&A: How important is flexibility in all planes
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2977: The 5 Things That Actually Add Years to Your Life — With Dr. Stephen Cabral
10/29/2026
2977: The 5 Things That Actually Add Years to Your Life — With Dr. Stephen Cabral
MAPS 15 BOGO: https://maps15bogo.com Buy any MAPS 15 program get a second one free. Choose from MAPS 15 Minutes, Symmetry, Strong, Powerlift, Performance, Muscle Mommy and Forty Plus. Lifetime access, no subscription, 30-day money back guarantee. Dr. Stephen Cabral returns to break down the five lifestyle factors that Harvard research shows add an average of 12 years to a man’s life and 14 years to a woman’s — without expensive biohacking or exotic protocols. He and the guys cover the Harvard five in detail, why smoking destroys arteries through oxidative stress rather than just causing lung cancer, the ApoE genotype affecting 26% of the population that makes alcohol and saturated fat uniquely dangerous, how BMI and waist-hip ratio predict all-cause mortality, the Generation 100 study and the Norwegian 4x4 protocol that reduced mortality risk by up to 49%, GLP-1 concerns including hair loss, muscle wasting and gastroparesis in otherwise healthy users, the Do Health and VITAL supplement studies, and the nattokinase research showing 36.6% reduction in arterial plaque versus 11.5% for statins. Coaching with Dr. Stephen Cabral: https://stephencabral.com/coaching Book — The End of All Disease: available now SPONSORS LMNT (electrolytes): https://drinklmnt.com/MindPump Free sample pack with any purchase, no code needed. LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 00:00 - Intro 02:03 - Western medicine vs healthspan — why living longer isn’t the same as living better 04:34 - The Harvard five — five lifestyle factors that add 12 to 14 years to your life 06:22 - Factor 1: No smoking — why it destroys arteries through oxidative stress not just lungs 07:00 - Factor 2: Alcohol — the ApoE genotype affecting 26% who cannot handle it 10:51 - Factor 3: BMI, body fat percentage and waist-hip ratio as all-cause mortality predictors 17:19 - Factor 4: Exercise — the Generation 100 study and Norwegian 4x4 protocol breakdown 26:48 - Factor 5: High quality whole food diet — 30 to 35g of fiber per day is the key metric 37:20 - GLP-1 concerns — hair loss, muscle wasting, gastroparesis and the 6 to 8 month tipping point 48:29 - Top longevity supplements — omega-3, vitamin D3 and the Do Health and VITAL studies 52:27 - Nattokinase vs statins — 36.6% vs 11.5% reduction in arterial plaque
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2976: Why Tracking Your Food and Body Fat Is Ruining Your Progress
10/28/2026
2976: Why Tracking Your Food and Body Fat Is Ruining Your Progress
MAPS 15 BOGO: Buy any MAPS 15 program get a second one free. Choose from MAPS 15 Minutes, Symmetry, Strong, Powerlift, Performance, Muscle Mommy and Forty Plus. Lifetime access, no subscription, 30-day money back guarantee. You track your weight every morning, log every macro, and get your body fat tested whenever you can. So why do you still feel like you're spinning your wheels? In this episode of Mind Pump Show, Sal, Adam, and Justin make the case that for a lot of people, obsessive tracking isn't helping. It's actively wrecking your relationship with food, your body, and the whole damn process. The guys break down exactly why the scale, body fat percentage, macro tracking, and circumference measurements can all send you spiraling, and what the actual research says you SHOULD be measuring instead. Then the hosts shift to live coaching, taking calls from three real listeners: a 65-year-old lifelong athlete trying not to regress, a nearly-50-year-old guy wondering how to keep progressing without blowing up his joints, and a 36-year-old chemistry teacher who got a serious lower back wake-up call mid-deadlift. Real situations, real advice, zero fluff. Plus the guys go deep on NAD supplements, why liposomal delivery is the only oral form worth your money, Eight Sleep's autopilot study on temperature and deep sleep, and yes, Elon Musk's Tesla Roadster somehow makes an appearance too. If you've ever let a number on a scale ruin a day where everything else was going right, this episode is for you. Hit play and find out what you should actually be tracking, and what you should probably just stop. SPONSORS Rho Nutrition (liposomal NAD+): https://www.rhonutrition.com/discount/MINDPUMP Code: MINDPUMP for 20% off everything. Eight Sleep (Pod 5 Ultra): https://eightsleep.com/mindpump Use link for up to $350 off. HSA/FSA may qualify through Truemed — qualified customers save about 30% on average. Truemed is for qualified customers. HSA/FSA tax savings vary. Super Patch: https://mindpump.superpatch.com No code needed, use URL for $30 off. Freedom (pain), Liberty (mobility), REM (sleep), Victory (athletic performance) and Focus (concentration). LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 00:00 - Intro 02:22 - T-shirt winners and store plug 03:53 - Why performance beats appearance as a health marker 6:23 - The problem with common tracking metrics 10:25 - Why the scale ruins progress for so many people 15:08 - Macro tracking: useful tool or obsessive trap 16:29 - Adam’s personal goal and tracking mindset 30:45 - Sal’s DEXA scan results and what they actually mean 38:19 - Eight Sleep autopilot study and sleep temperature science 49:36 - NAD supplements: what works and what doesn’t 1:08:34 - Caller: Joseph (Michigan) — 65-year-old athlete avoiding regression, gets MAPS Anabolic two days a week plus mobility 1:22:24 - Caller: Mike (Pennsylvania) — approaching 50, good strength numbers, wants definition, gets diet coaching 1:33:25 - Caller: Jessica (Virginia) — chemistry teacher, 270-pound deadlift, lower back injury, gets MAPS Performance and lateral stability protocol 1:54:51 - Caller: Sarah (South Dakota) — one year postpartum, chronic hip pain since first pregnancy, gets single leg deadlift protocol and MRI recommendation Products: MAPS 15 BOGO Funnel — https://maps15bogo.com/ MAPS 15 Minutes — https://www.mindpumpmedia.com/maps-15-minutes MAPS Symmetry — https://www.mindpumpmedia.com/maps-symmetry MAPS Strong — https://www.mindpumpmedia.com/mfp-maps-strong MAPS 15 Powerlift — https://15powerlift.com/ MAPS Performance — https://mapsperformance.com MAPS Muscle Mommy — https://mindpumpproducts.com/muscle-mommy MAPS 40+ — https://www.mindpumpmedia.com/maps-40 MAPS Anabolic — https://mapsanabolic.com MAPS Old Time Strength — https://www.mindpumpmedia.com/maps-oldtime-strength MAPS Prime Pro — https://www.mindpumpmedia.com/maps-prime-pro
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2975: How to Get Below 10% Body Fat as Fast as Possible (The Exact Formula)
10/26/2026
2975: How to Get Below 10% Body Fat as Fast as Possible (The Exact Formula)
My Maps Program: https://mymapsprogram.com $297 for a fully customized MAPS program. Answer 20 questions, get a program built for your specific goals and equipment, plus a 1-on-1 call with a trainer to review it. In this episode the guys break down the exact strategy to get from lean to sub-10% body fat as fast as possible. They cover why the deficit has to be dogmatic and consistent once you get below 10%, how to use carb cycling to preserve your sanity and your pumps, why steps are the most underrated fat loss tool and why adding more intense workouts is counterproductive at this stage, how to make peace with hunger that gets louder the leaner you get, why boring meals actually help you eat less, which supplements make a real difference for muscle preservation (EAAs, creatine and whey), why you should cut your training volume in half and play defense with lifting, why sleep becomes exponentially more important the leaner you get, and why cardio should be saved as a last resort for the final week or two — not used throughout. Justin is out sick so this is Sal and Adam only. SPONSORS 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 2:19 - Getting from lean to shredded — why below 10% is a completely different challenge 5:20 - Step 1: The deficit must be consistent and dogmatic — no cheating your way through this 8:19 - Step 2: Carb cycling for the mental part — why it works and how to structure it 15:41 - Step 3: Steps steps and more steps — why walking beats adding more workouts 20:04 - Step 4: Get friendly with hunger — it is going to be there and you have to make peace with it 24:20 - Step 5: Tricks for cravings — gum, seltzer, LMNT, boring meals and avoiding hyper palatable foods 29:42 - Step 6: Supplements for muscle maintenance — EAAs, creatine and whey 32:21 - Step 7: Play defense with lifting — cut volume in half and stop chasing gains 37:21 - Step 8: Sleep is non-negotiable — one bad night wrecks your cravings and recovery 39:36 - Step 9: When and how to use cardio — save it as the last resort for the final week or two
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2974: How to Get Strong as Fast as Possible
10/24/2026
2974: How to Get Strong as Fast as Possible
MAPS 15 BOGO: https://maps15bogo.com Buy any MAPS 15 program get a second one free. Choose from MAPS 15 Minutes, Symmetry, Strong, Powerlift, Performance, Muscle Mommy and Forty Plus. Lifetime access, no subscription, 30-day money back guarantee. In this episode the guys break down exactly how to get strong as fast as possible — why strength is one of the best investments you can make in your health and longevity, why lifting heavy is non-negotiable, why stopping short of failure is the key to sustainable progress, why fewer exercises done with more sets beats the other way around, why eating a lot is mandatory not optional, and why nine hours of sleep is the most underrated strength tool available. They also cover Butcher Box’s grass-fed tri tip and why it has become a staple in the guys’ meal prep, Adam’s ongoing reverse diet update and the results he is seeing, new data on testosterone and its underappreciated role in women’s health, Legion’s egg protein and how it stacks up, and the guy who lives in the bookmark section of Instagram — the person everyone saves but never actually follows. SPONSORS Legion (egg protein): https://buylegion.com/mindpump Code: MINDPUMP — new customers buy one get one 50% off, returning customers get 20% cash back. Butcher Box: https://butcherbox.com/mindpump No code needed. Choose NY strips or filet mignons for a year, or chicken breasts for life. LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 2:33 Why Strength (Not Just Muscle) Drives Longevity 11:07 Never Train to Failure for Strength 14:20 The Strength-Building Programming Blueprint 16:11 Focus on Big Compound Lifts 17:58 Eating for Strength: Calorie Surplus and Protein First 20:25 Sleep and the Central Nervous System 22:35 Grass-Fed Tri Tip: A Low-Effort Calorie Hack 30:01 Adam's Reverse Diet and Tracking Confessions 49:38 Testosterone and Money: What They Really Do to You 1:00:02 Caller Nadia: From Eating Disorder to Female Strength Community 1:02:27 Caller Valerie: When to Stop Chasing PRs 1:41:49 Caller Caitlin: Undereating, No Cycle, and the Road Back Products: MAPS 15 BOGO Funnel — https://maps15bogo.com/ MAPS Upper Lower — https://mapsupperlower.com MAPS Powerlift — https://www.mindpumpmedia.com/maps-powerlift MAPS Muscle Mommy — https://mindpumpproducts.com/muscle-mommy MAPS Symmetry — https://www.mindpumpmedia.com/maps-symmetry MAPS Performance — https://mapsperformance.com MAPS Anabolic Advanced — https://www.mindpumpmedia.com/maps-anabolic-advanced MAPS 15 Strong — https://maps15strong.com/ MAPS 40+ — https://www.mindpumpmedia.com/maps-40 MAPS 15 Symmetry — https://15symmetry.com/ MAPS 15 Powerlift — https://15powerlift.com/ MAPS 15 Minutes — https://www.mindpumpmedia.com/maps-15-minutes MAPS 15 Performance — https://www.mindpumpmedia.com/maps-15-performance MAPS Strong — https://www.mindpumpmedia.com/mfp-maps-strong Concierge Coaching — https://mindpumpconcierge.com/ Elite Trainer Academy: Standard — https://www.skool.com/ MAPS RGB Bundle — https://www.mindpumpmedia.com/mfp-rgb-bundle
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2973: Full Body vs Split, Low Reps vs High Reps and Every Other Fitness Debate Settled
10/23/2026
2973: Full Body vs Split, Low Reps vs High Reps and Every Other Fitness Debate Settled
MAPS 15 BOGO: https://maps15bogo.com Buy any MAPS 15 program get a second one free. Choose from MAPS 15 Minutes, Symmetry, Strong, Powerlift, Performance, Muscle Mommy and Forty Plus. Lifetime access, no subscription, 30-day money back guarantee. In this episode the guys break down the classic fitness this-or-that debates — cardio before or after lifting for fat loss, fasted vs non-fasted training, small vs big meals, low rep vs high rep, fast reps vs slow reps, and full body vs split programs. They also get into Paleovalley’s new pumpkin bone broth, Crocs and the ongoing footwear debate, what happens to female competitors’ hair during prep, new data on PDE5 inhibitors and cardiovascular longevity, how positive vs negative thought patterns physically change neural pathways, Sal using Ketone IQ during his cut to extend his energy window, and the Porsche Experience driving event. Then they answer questions from Instagram on keeping the same routine for a year, whether a calorie surplus is needed above 20% body fat, transitioning from box squats to back squats with knee pain, and myo-reps and how to use them correctly. SPONSORS Paleo Valley (pumpkin bone broth): https://paleovalley.com/mindpump 15% off automatically applied at checkout. Ketone IQ: https://ketone.com/MINDPUMP 30% off subscription orders plus a free gift with your second shipment. Also available at CVS — $5 off your first 6-pack for a limited time. Fatty15 (C15 essential fatty acid): https://fatty15.com/MINDPUMP Code: MINDPUMP for additional 15% off 90-day Starter Kit. LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 intro 2:39 Cardio before or after lifting 5:58 Meal frequency debate 12:20 Low reps vs. high reps 13:32 Slow reps vs. fast reps 16:29 Full body vs. split training 30:41 Cialis longevity and health data 34:58 Neuroscience of negative vs. positive thoughts 57:49 Q&A: Can a beginner run the same program for a year 59:19 Q&A: Do you need a surplus above 20% body fat 1:01:49 Q&A: Box squats to back squats, ankle mobility fix 1:03:27 Q&A: Myoreps and intensity techniques
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2972: The Lonely Chapter — Why Growing Up Feels So Isolating (And Why It Should)
10/22/2026
2972: The Lonely Chapter — Why Growing Up Feels So Isolating (And Why It Should)
MAPS 15 BOGO: https://maps15bogo.com Buy any MAPS 15 program and get a second one free. Choose from MAPS 15 Minutes, Symmetry, Strong, Powerlift, Performance, Muscle Mommy and Forty Plus. Lifetime access, no subscription, 30-day money back guarantee. In this episode the guys sit down with Michael Smoak — public speaker, podcaster and host of the fastest growing podcast in wellness, The Higher Up Podcast — for a deeply personal and wide-ranging conversation. Michael shares the full origin story: being called overweight by his best friend at 20, losing 60 pounds in ten months listening to Mind Pump, spending seven years building a knowledge base in isolation before posting his first TikTok at 26, quitting his corporate sales job after one month when the promise he made himself came true, and building to three million followers across platforms. He also opens up about the five months caring for his father as he died from a portal vein blood clot with no treatment available, recording his father’s voice on a lapel mic 60 days before he passed, delivering the eulogy at 27, how his dad’s death became the catalyst for his faith, how the lonely chapter is a necessary part of any man’s growth, and the Purpose Progression tour he is currently running. The guys also discuss the rise of young men turning to faith at unprecedented rates, how to evolve your friend group without a formal breakup, and what purpose actually looks like in practice. GUEST LINKS Michael Smoak: https://www.instagram.com/higherupwellness The Higher Up Podcast: available on all major platforms The Purpose Progression Tour: https://laylo.com/laylo-higheruptour/m/wpPOi3 LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 1:11 - Michael’s origin — called overweight at 20, losing 60 pounds in ten months listening to Mind Pump 6:25 - Seven years building in isolation — from corporate sales to 3 million followers in three years 11:00 - The binge-restrict cycle, disordered eating and how he finally got out of it 15:55 - Floor goals vs ceiling goals — why minimum viable habits beat extreme protocols 20:32 - His first viral video and the fear of being perceived that almost stopped everything 26:42 - The elbow problem video and why hyperbolic content works on social media 29:00 - His father’s diagnosis — the portal vein blood clot with no treatment and five months of caregiving 36:47 - Recording his father on a lapel mic 60 days before he died — every question he would ever want to ask 40:57 - Grief, ego dissolution and what his father’s death taught him about faith 46:52 - How he went from atheist to Christian — Yellowstone, his father’s death and surrendering in the car 52:58 - The revival of young men turning to faith and his role in it 56:44 - The lonely chapter — how to evolve your friend group without a formal breakup 59:00 - The Purpose Progression Tour — what it is, what to expect and how to find it
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2971: AI Workout Programs and GLP-1 Are Changing the World — Here Is What to Watch Out For
10/21/2026
2971: AI Workout Programs and GLP-1 Are Changing the World — Here Is What to Watch Out For
MAPS 15 BOGO: https://maps15bogo.com Buy any MAPS 15 program get a second one free. Choose from MAPS 15 Minutes, Symmetry, Strong, Powerlift, Performance, Muscle Mommy and Forty Plus. Lifetime access, no subscription, 30-day money back guarantee. In this episode the guys break down how AI workout programs and GLP-1 use are changing the fitness world — and where the risks lie. They cover why AI can give you a better workout program than a magazine but will never be able to coach you the way a human can, why real coaching is about relationship, boundaries and human experience not just the right answers, why GLP-1 works primarily by suppressing hunger and nothing else, why using it without behavioral change is exactly like bariatric surgery where the weight eventually comes back, and the early data showing GLP effectiveness begins to wane after years of use. They also cover the wild Joovv study where participants worked out both arms and only red-lighted one — and the red-lighted arm built more muscle, Justin’s flu story including the Navy-Air Force game, Adam’s Disneyland observation that fit couples are everywhere now, Sal’s full-on rodent infestation and how he turned it into a war game bonding moment with his five-year-old, Max’s General Grievous Halloween costume at Disneyland Boogie Bash and the 40 people who stopped to compliment it, and the Dane Cook Apple documentary worth watching. Then they coach live callers submitted through mplivecaller.com. T-Shirt Winners: Apple Podcasts: Etndixiechick Facebook: Dori Orlowski Send name, shirt size and shipping address to: [email protected] SPONSORS Joovv (red light therapy): https://joovv.com/mindpump Code: MINDPUMP for $50 off first purchase. Dose for Your Liver: https://dosedaily.co/MINDPUMP Code: MINDPUMP for 35% off first month subscription. LMNT (electrolytes): https://drinklmnt.com/MindPump Free sample pack with any purchase, no code needed. 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 2:47 - AI workout programs and GLP-1 are changing the fitness world — obesity rates are dropping for the first time in decades 10:05 - Why AI can give you the right answers but will never be able to coach you 18:29 - GLP-1 works by suppressing hunger — that is it — and why that makes it a tool not an answer 24:14 - Why GLP effectiveness wanes over years and the bariatric surgery parallel 29:29 - The Joovv red light study — one arm got red lighted, one didn’t — the red-lighted arm built more muscle 33:41 - Justin’s flu story — Navy-Air Force game, his son sick at the Airbnb and rallying to come back to work too soon 39:02 - Sal’s rodent infestation — war mode activated, five-year-old as his partner in battle 47:19 - Adam’s Disneyland observation — fit couples everywhere and the grocery store confirmation 56:28 - Max’s General Grievous costume at Boogie Bash and 40 strangers stopping to compliment it 1:01:31 - Caller: Marilyn (California) — GLP-1 side effects, SIBO symptoms, gastroparesis concerns, gets gut health protocol 1:14:35 - Caller: Luke (California) — pianist, six years sober, piano teacher told him he has too much muscle, gets Old Time Strength 1:28:07 - Caller: Alan (Texas) — hypertension, hospitalized, lower back pain, shoulder pain, restless sleep, gets MAPS 15 Performance 1:44:34 - Caller: Bobby (New Jersey) — 90-day check-in, MAPS 15 worked, wants to add kettlebells, gets four-day structure
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2970: Best Supersets for Every Muscle Group | Chest Back Shoulders Legs Arms and Core
10/19/2026
2970: Best Supersets for Every Muscle Group | Chest Back Shoulders Legs Arms and Core
My Maps Program: https://mymapsprogram.com $297 for a fully customized MAPS program. Answer 20 questions, get a program built for your specific goals and equipment, plus a 1-on-1 call with a trainer to review it. In this episode the guys break down the best supersets for every muscle group. They cover what a superset actually is, the three types (isolation to compound, compound to isolation, and heavy to explosive using post-activation potentiation), and then go through their personal favorites for chest, back, shoulders, glutes, quads, hamstrings, triceps, biceps, calves and core. Highlights include Sal’s dumbbell pullover to pull-up for back, Adam’s incline press to cable fly for chest, Justin’s lateral raise to Viking press for shoulders, hip thrust to walking lunges for glutes, barbell squat to sissy squat for quads, conventional deadlift to seated leg curl for hamstrings, tricep pressdown to close-grip push-up for triceps, preacher curl to incline curl for biceps, and decline sit-ups to cable chops for core. SPONSORS Zbiotics Pre-Alcohol: https://zbiotics.com/MINDPUMP26 Code: MINDPUMP26 for 15% off first purchase. LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia SPOTIFY TIMESTAMPS 0:00 - Intro 2:30 - What is a superset and why bodybuilders use them 4:28 - Type 1: Isolation to compound — the pre-exhaustion superset and why Sal tried it at 15 8:16 - Type 2: Compound to isolation — the traditional bodybuilding superset for maximum pump 13:14 - Type 3: Heavy to explosive — post-activation potentiation for athletes 16:50 - Best superset for chest, back and shoulders 21:57 - Best superset for glutes, quads and hamstrings 25:01 - Best superset for triceps, biceps and calves 28:50 - Best superset for core — and when to use supersets and when to stop
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2969: Is TRT Right for You | The Real Conversation Nobody Is Having About Hormone Therapy
10/17/2026
2969: Is TRT Right for You | The Real Conversation Nobody Is Having About Hormone Therapy
My Maps Program: https://mymapsprogram.com $297 for a fully customized MAPS program. Answer 20 questions, get a program built for your specific goals and equipment, plus a 1-on-1 call with a trainer to review it. In this episode the guys break down everything about TRT — who it is for, who it is not for, and how to use it correctly. They cover the consistent decades-long decline in testosterone levels in men, why TRT is not a miracle cure-all if your lifestyle is poor, why the best clinics require patients to exercise and watch their diet, how Adam’s best friend visibly changed in just one month without even realizing it, the impact of TRT on libido and marriage, and the Viagra and divorce spike story. They also cover the Mind Pump Dads group their trainers created independently, the Patrick David piece on fathers at different ages of a child’s life, Adam’s 100 lessons he reads with Max every night, how his son reacts to the lesson about not trying to fit in, Sal talking to his son about why some jobs pay more than others, Seed probiotic consistency and the sleep quality connection, and how to think about AI implementation in business — where it moves the needle and where it creates expensive distractions. Then they coach live callers submitted through mplivecaller.com. Mind Pump Fitness Coaching: https://mindpumpfitnesscoaching.com 1.9 NASM CEUs SPONSORS MP Hormones / Vita Bella: https://mphormones.com Code: MP249 — first month includes labs, a 45-minute medical consult and testosterone replacement, Enclomiphene or B12 for $249. Minimum 3-month commitment. Available including California. Offer valid through October 31st. Seed Daily Synbiotic: https://seed.com/mindpump Code: 25MINDPUMP for 25% off your first month. Hiya (kids’ multivitamin): https://hiyahealth.com/MINDPUMP 50% off first order, no code needed. Zero sugar, non-GMO, vegan, allergy-free, NSF certified. 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 2:36 - TRT — who it is for, who it is not for and how to use it correctly 6:52 - The decades-long decline in testosterone levels and why nobody knows exactly why 9:21 - TRT is not a miracle cure-all — why lifestyle has to come first 15:03 - Who TRT is not for — the dumpster fire analogy 17:51 - TRT and libido — why this conversation has to happen with your partner 23:19 - Adam’s best friend one month in — why he looks five years younger and doesn’t even know why 27:52 - The Viagra and divorce spike story 32:21 - Mind Pump Dads — the internal group the trainers built on their own 36:16 - What is a Mind Pump dad — the seven qualities Sal wrote down 40:13 - The Patrick David piece on fathers at every age of a child’s life 43:00 - Adam’s 100 lessons with Max and the one his son reacts to every single time 50:22 - Seed probiotic consistency and the sleep quality connection 53:16 - Why some jobs pay more than others — Sal explains supply and demand to his son 1:00:39 - AI implementation in business — where it moves the needle and where it creates expensive distractions 1:06:33 - Caller: Ben (California) — security industry, newborn coming in two weeks, shift work, chronically exhausted 1:18:08 - Caller: Isaac (Vancouver) — scoliosis, hip compression, pre-wedding cut, gets MAPS Symmetry guidance 1:27:40 - Caller: Hayden (Canada) — lawyer and hockey coach, Italian family food culture, gets MAPS 15 and whole food rules 1:43:23 - Caller: Sidney (Tennessee) — four kids including a one-year-old, deadlifts 235, feels like she is falling behind
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2968: Why Eating Six Times a Day Works (Even Though Studies Say It Shouldn't)
10/16/2026
2968: Why Eating Six Times a Day Works (Even Though Studies Say It Shouldn't)
My Maps Program: https://mymapsprogram.com $297 for a fully customized MAPS program. Answer 20 questions, get a program built for your specific goals and equipment, plus a 1-on-1 call with a trainer to review it. In this episode the guys break down why the science got it wrong on small frequent meals — they actually do work for fat loss, just not for the reasons bodybuilders claimed. The thermic effect argument is false, but the behavioral reasons are real: smaller meals keep cravings from getting out of control, they force meal prep which increases consistency, you never have to wait very long before eating again, digestion is easier especially on high protein, and hitting your protein targets becomes dramatically more achievable. They also cover Sal's Caldera Lab eye serum experience after a terrible night of sleep with the mouse situation, a deep dive on all the things they are noticing as they get older (eyesight, ears, hair), the fat and sleep connection Adam discovered when he switched from white meat to red meat and his readiness score jumped immediately, why Eight Sleep is the best single investment for health and fitness, the viral creatine study showing people gained lean mass without lifting (it's just water not muscle), and racetrack country clubs as the next big real estate trend. Then they answer questions from Instagram on knee ligament and tendon strengthening, when to increase dumbbell weight, light reps versus heavy reps close to failure, and how long to run the same program. SPONSORS Caldera Lab (Eye Serum): https://calderalab.com/mindpump Code: MINDPUMP for 20% off. Eight Sleep (Pod 5 Ultra): https://eightsleep.com/mindpump Code: MINDPUMP for up to $350 off. HSA/FSA may qualify through Truemed — qualified customers save about 30% on average. Truemed is for qualified customers. HSA/FSA tax savings vary. Our Place (non-toxic cookware): https://fromourplace.com Code: MINDPUMP for 10% off sitewide. LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 2:12 - The science got it wrong — why small frequent meals actually work for fat loss 7:04 - Reason 1: Cravings stay manageable when you don't wait too long between meals 11:42 - Reason 2: Small meals force meal prep which dramatically improves consistency 14:45 - Reason 3: You never have to wait very long and hunger signals don't get loud 16:41 - Reason 4: Digestion is easier — especially when pushing high protein 20:29 - Reason 5: It is much easier to hit your protein targets throughout the day 24:01 - Caldera Lab eye serum — Sal used it after a terrible night of sleep and saw results in 20 minutes 26:36 - Things they are noticing as they get older — eyesight, ears and hair 38:08 - Fat and sleep connection — why Adam's readiness score jumped when he switched to red meat 44:33 - Why Eight Sleep is the best single investment you can make for health and fitness 52:00 - The viral creatine study explained — it is water not muscle 56:27 - Racetrack country clubs — the fastest growing real estate subsegment nobody is talking about 1:02:42 - Q&A: How to strengthen ligaments tendons and joints in the knee 1:06:41 - Q&A: How many reps before you increase dumbbell weight 1:09:58 - Q&A: Does it matter if you go close to failure with light high reps vs heavy low reps 1:12:44 - Q&A: How long is it okay to run the same program
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2967: Dr. Mike Israetel on His Dissertation Controversy — Here Is What Actually Happened
10/15/2026
2967: Dr. Mike Israetel on His Dissertation Controversy — Here Is What Actually Happened
My Maps Program: https://mymapsprogram.com $297 for a fully customized MAPS program. Answer 20 questions, get a program built for your specific goals and equipment, plus a 1-on-1 call with a trainer to review it. Dr. Mike Israetel — co-founder of RP Strength, sport science PhD and competitive bodybuilder — joins the guys in person for a wide-ranging conversation that covers everything from vanity and body image to AI, GLP-1, UFOs and the future of humanity. Mike shares the thesis of his new book on vanity — that caring about your appearance is not inherently bad, that most people in gyms are there to look better even if they say otherwise, and that the data on plastic surgery and weight loss shows a small to moderate psychological uplift for most people with significant variation at the extremes. He and the guys debate whether looking better or the process of earning it is what actually improves quality of life. They also dig into the dissertation controversy and how it happened, the toxic cycle of comparing yourself to others online, why building a brand by taking others down is a losing long-term strategy, Mike's AI optimism and why he thinks the early 2030s will see dramatic breakthroughs in disease, age reversal and mental health treatment, a surprisingly nuanced conversation on GLP-1 — why it works brilliantly when used correctly and terribly when not — homelessness policy, capitalism vs. socialism, libertarianism and the UFO disclosure question with what decorated fighter pilots have actually reported seeing. SPONSORS Vuori: https://vuoriclothing.com/mindpump 20% off first order, no code needed. GUEST LINKS Dr. Mike Israetel: https://www.instagram.com/drmikeisraetel RP Strength: https://www.rpstrength.com Book — Aesthetic Revolution: available in bookstores and online now LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 1:56 - Dr. Mike is back — writing a book on vanity, returning to jiu jitsu and recovering from surgery 3:52 - Why vanity is not as bad as people say — the thesis behind the book 7:21 - What the data actually shows about how looking better affects your quality of life 12:15 - How the process of earning a better physique differs from getting it through surgery 17:43 - Vanity goes bad when you play the comparison game or chase perfectionism 23:38 - The dissertation controversy explained — what actually happened and why 31:31 - Why building a brand by attacking others is a losing long-term strategy 39:03 - Dr. Mike's controversial AI opinions and why he goes on tech podcasts 44:39 - Intelligence is substrate independent — why machines will surpass humans soon 47:03 - The optimistic AI future — disease elimination, age reversal and genetic engineering 54:33 - GLP-1 — why it works brilliantly when used correctly and terribly when not 1:01:35 - Homelessness, capitalism, libertarianism and the hard political questions nobody wants to answer 1:24:12 - UFO disclosure — what decorated fighter pilots have actually reported seeing
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2966: Harder Is Not Better — The Fitness Advice That Is Destroying Your Progress
10/14/2026
2966: Harder Is Not Better — The Fitness Advice That Is Destroying Your Progress
My Maps Program: https://mymapsprogram.com $297 for a fully customized MAPS program. Answer 20 questions, get a program built for your specific goals and equipment, plus a 1-on-1 call with a trainer to review it. In this episode the guys break down the worst fitness lies that are quietly holding people back — harder is not always better and sometimes kills your progress, more is not better when the stress bucket is already full, walking absolutely counts and dramatically improves longevity at 8 to 10,000 steps a day, soreness does not mean your workout was effective and the opposite is often true, and cardio is for endurance not fat loss which always comes from diet. Justin is out sick so this is Sal and Adam only. They also cover how both of them are in a calorie deficit and using Kion essential amino acids to preserve muscle, Adam's hilarious medium underwear situation that sent him into a mild panic, where they think their body fat currently is and why they are both delaying the DEXA test on purpose, and Sal trying the Victory Super Patch before recording and noticing subjective performance improvements that rival creatine and caffeine in D1 athlete studies. Then they coach live callers submitted through mplivecaller.com. T-Shirt Winners: Apple Podcasts: Quezzy813 Facebook: Maple Cochrane Send name, shirt size and shipping address to: [email protected] SPONSORS My Maps Program: https://mymapsprogram.com $297 for a fully customized MAPS program. Kion (essential amino acids): https://getkion.com/mindpump 20% off automatically applied at checkout, no code needed. Super Patch (Victory patch): https://mindpump.superpatch.com No code needed, use URL for $30 off. 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 2:59 - Worst fitness lies that are holding you back — Justin is out, this is Sal and Adam only 5:05 - Lie 1: Harder is better — why this is the most destructive belief in fitness 13:23 - Lie 2: More is better — why activity and workouts are not the same thing 19:53 - Lie 3: Walking doesn't count — why Sal went from dismissing it to prescribing it first 25:18 - Lie 4: Soreness means your workout was effective — why the opposite is often true 28:41 - Lie 5: Cardio is for fat loss — why cardio is for endurance and diet is for fat loss 32:36 - Kion essential amino acids during a deficit — how Sal and Adam are both holding muscle 34:21 - Adam's medium underwear situation and the mild panic it caused 38:17 - Where their body fat is right now and why they are both delaying the DEXA test on purpose 54:15 - Victory Super Patch — why Sal tried it before recording and what he noticed 59:07 - Caller: Ann (Massachusetts) — 65-year-old yoga instructor, 37% body fat on DEXA, chronically underfed, gets coaching referral and reverse diet strategy 1:15:44 - Caller: Aaron (Tennessee) — elite ultimate frisbee player, hamstring tear, shoulder labrum surgery, gets MAPS Performance and sport nutrition advice 1:42:51 - Caller: Christina (Missouri) — returning caller, 51 years old, osteoporosis, hitting PRs, gets told to burn the scan and keep pushing calories 1:57:38 - Caller: Kaitlyn (New York) — returning caller, fully healed from cannabinoid hyperemesis, 30 days residential mental health treatment, gets advice on eating through stress and building routine
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2965: Should You Work Out Every Day? | Why 7 Days a Week Is Hurting Your Results
10/12/2026
2965: Should You Work Out Every Day? | Why 7 Days a Week Is Hurting Your Results
My Maps Program: https://mymapsprogram.com $297 for a fully customized MAPS program. Answer 20 questions, get a program built for your specific goals and equipment, plus a 1-on-1 call with a trainer to review it. In this episode the guys break down why working out seven days a week is counterproductive for almost everyone. They cover the critical difference between a workout (aiming for a specific adaptation like strength, stamina or mobility) and activity (simply moving), why workouts are a physical stress on the body with a limited capacity, why recovery and adaptation are two different things and most people only get the former, why the perfect dose beats the max tolerable dose every time, and why intensity is the most important lever to adjust before cutting volume or frequency. They also cover how all other life stressors — sleep, work, relationships, diet — draw from the same stress budget as your training, why full body three days a week controls all three variables so effectively, and why Adam found it difficult to skip a workout even when his readiness score was low after several high-activity days in a row. SPONSORS Rho Nutrition (liposomal supplements): https://www.rhonutrition.com/discount/MINDPUMP Code: MINDPUMP for 20% off everything. LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 3:02 - Why working out seven days a week is counterproductive for almost everyone 4:12 - The difference between a workout and activity — why this distinction changes everything 7:08 - Workouts are a stress on the body — and you have a limited capacity for stress 10:46 - Recovery vs. adaptation — why most people only get one without the other 13:00 - Why people plateau doing the same workout four days a week with no results 14:27 - Perfect dose vs. max tolerable dose — why more is not better 16:38 - Why you are better off doing slightly too little than slightly too much 19:33 - Intensity, duration and frequency — the three levers and which one matters most 21:29 - Why full body three days a week controls all three variables so effectively 23:10 - Strength, stamina and mobility — the three adaptations your workouts should chase
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2964: Why You're Still Fat Even Though You Work Out (The Honest Answer)
10/10/2026
2964: Why You're Still Fat Even Though You Work Out (The Honest Answer)
My Maps Program: https://mymapsprogram.com $297 for a fully customized MAPS program. Answer 20 questions, get a program built for your specific goals and equipment, plus a 1-on-1 call with a trainer to review it. In this episode the guys break down why you are still carrying body fat even though you work out consistently — eating out regularly adds 1,200 to 1,400 hidden calories per meal, processed foods are engineered to make you eat 600 more calories before feeling satisfied, not prioritizing protein leaves you naturally hungrier all day, eating while distracted adds 10 to 15% more calories per meal, and drinking alcohol reduces inhibitions and disrupts sleep. They also cover a Kings College London study linking cannabis use to higher rates of both committing and experiencing violence and why the guys think the methodology is flawed, how Joymode stacked with sauna is Sal's pre-podcast energy hack, Katrina accidentally giving Adam the best compliment of the year while trying to insult him during an argument, data showing teenage LGBT identification spiked from 10% in 2015 to 25% in 2021 and has since dropped back to 15% and what that suggests about social influence, and the behind-the-scenes story of how Napoleon Dynamite was shot at a real Idaho high school on a $400,000 budget with real students. Then they coach live callers submitted through mplivecaller.com. Mind Pump Fitness Coaching: https://mindpumpfitnesscoaching.com 1.9 NASM CEUs T-Shirt Winners: None listed this episode. SPONSORS Joymode (sexual performance booster): https://tryjoymode.com/mindpump Code: MINDPUMP for 20% off first order. LMNT (electrolytes): https://drinklmnt.com/MindPump Free sample pack with any purchase, no code needed. Butcher Box: https://butcherbox.com/mindpump No code needed. Free ribeyes, NY strip steaks or filet mignons in every order for a year plus $20 off first box. 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 2:31 - Why you're still fat even though you work out 9:17 - Reason 1: You eat out — the average restaurant meal is 1,200 to 1,400 hidden calories 12:55 - Reason 2: You eat processed foods — engineered to make you eat 600 more calories 16:09 - Reason 3: You don't prioritize protein — why this changes everything naturally 18:29 - Reason 4: You eat while distracted — 10 to 15% more calories every meal 21:09 - Reason 5: You drink alcohol — 200 calories and wrecked sleep 25:21 - Cannabis and violence study — why the guys think the methodology is flawed 35:40 - Joymode stacked with sauna — Sal's pre-podcast energy hack explained 37:46 - Katrina accidentally gives Adam the best compliment of the year while trying to insult him 40:30 - Teenage LGBT identification data — 10% in 2015, spiked to 25%, back to 15% now 44:46 - Napoleon Dynamite shot at a real Idaho high school on a $400K budget with real students 1:01:00 - Caller: Rachel (England) — 60-day update, strength up, definition showing, husband noticed 1:05:00 - Caller: Haley (Michigan) — pro basketball player, torn ACL both meniscus, gut issues, gets psyllium husk and sodium protocol 1:26:34 - Caller: David (Massachusetts) — 505 pounds down to 264, plateau, gets MAPS Symmetry and body dysmorphia reality check 1:43:21 - Caller: Heather (Minnesota) — ultramarathon runner peeing blood at mile 38 for the third time, gets MAPS 15 Symmetry and a coaching career suggestion
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2963: Online Coach Red Flags | Most Online Coaches Are Using AI to Reply to You and Not Telling You
10/09/2026
2963: Online Coach Red Flags | Most Online Coaches Are Using AI to Reply to You and Not Telling You
My Maps Program: $297 for a fully customized MAPS program. Answer 20 questions, get a program built for your specific goals and equipment, plus a 1-on-1 call with a trainer to review it. In this episode the guys break down the red flags to watch for when hiring an online fitness coach. They cover why 100+ clients per coach is a massive red flag, why you need to ask specifically how AI is being used (most coaching software now auto-responds to clients with AI without disclosing it), how often you will actually be in contact with a real human, and what the right answer is when you ask a coach what matters most to them about their clients. They also cover Sal running MAPS Anabolic three days a week in a deficit and feeling stronger than ever, Adam's Oura Ring hitting its highest readiness score in weeks after three days completely unplugged on a road trip, the Paleo Valley organ complex breakdown (liver, heart and kidney in capsule form), the story of Maximilian Kolbe who voluntarily took a stranger's place in a Nazi starvation block, the public speaker vs. communicator distinction and why Sal sweats through his shirts before every speaking engagement, the Andre Iguodala sleep study showing a 34% drop in points scored and measurably higher fouling rate on poor sleep, how music BPM affects driving focus and speed, why modern society has destroyed patience and why podcasts are the only media format that bucked the fast content trend. Then they answer questions from Instagram. Mind Pump Jobs — Apply to be a trainer: SPONSORS Paleo Valley (organ complex): 15% off automatically applied at checkout. Freeze-dried grass-fed beef liver, heart and kidney in capsule form — vitamin A, B12, CoQ10, choline, iron and more in whole food bioavailable form. Joovv (red light therapy): Code: MINDPUMP for $50 off first purchase. Sal notices the difference on Jessica after just two sessions — skin looks noticeably younger. Uses same wavelengths and intensity as the studies. Seed Daily Synbiotic: Code: 25MINDPUMP for 25% off your first month. LINKS Mind Pump Store: Maps Fitness Products: Instagram: @mindpumpmedia 0:00 - Intro 2:36 - Online coach red flags — the industry has exploded and bad coaches are dangerous 7:41 - Red flag 1: How many clients do you service? 10:35 - Red flag 2: How are you using AI — most apps auto-respond without telling you 16:08 - Red flags 3, 4 and 5: Contact frequency, trainer priorities and authenticity 20:52 - Sal getting stronger in a deficit on MAPS Anabolic three days a week 23:48 - Adam's Oura Ring highest readiness score in weeks after three days unplugged 26:23 - The cortisol stack that fixed waking up at 3am — ashwagandha and phosphatidylserine 29:59 - Paleo Valley organ complex and the Maximilian Kolbe story 35:22 - Public speaker vs. communicator and the Andre Iguodala sleep study 46:14 - Why modern society destroyed patience and why podcasts bucked the fast content trend 59:13 - Q&A: Scoliosis training, sodium tracking, menstrual cycle recovery and home gym equipment
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2962: The Best Kind Of Workout Programming For You Specifically !
10/08/2026
2962: The Best Kind Of Workout Programming For You Specifically !
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2961: 5 Things Research Gets Wrong About Building Muscle
10/07/2026
2961: 5 Things Research Gets Wrong About Building Muscle
MAPS Abs and Butt: https://mapsabsandbutt.com Code: LAUNCH for 40% off. Includes Butt Building Diet Guide, Women's Supplement Guide, at-home dumbbell version and a free second program at checkout (Muscle Mommy or Muscle Mommy 15). In this episode the guys break down five common hypertrophy study findings that do not hold up in the real world — why 15-20 sets per body part per week works in 8-12 week studies but burns out real people within months, why light weight and heavy weight producing the same results ignores how fatigue affects the big compound lifts, why training close to failure being essential misses how powerlifters and Olympic lifters build world-class physiques without it, why frequency not mattering is a study artifact that disappears when you control for real world volume, and why periodization making no difference only holds up because studies are too short. They also cover Sal's conversation with a kid from church whose gains jumped 20 pounds across his big lifts in one month after switching from a 5-day split to full body three days a week, the value of antagonist supersets for saving time and adding variety, the Stallone interview where he revealed bulimia and obsessive body image struggles during Rocky 3, Adam using Kion aminos during his current cut and how they are helping him preserve muscle on lower calories, the Wendy's screamo song ad that Adam thinks is brilliant marketing, Justin's viral Instagram moment ordering a well-done steak by accident, the airport buddy ugly pants trend, the sex recession data showing churchgoing married couples in their 50s and 60s reporting the best and most frequent sex, and Canada's assisted suicide statistics showing over 15,300 deaths last year representing 1 in 20 Canadian deaths. Then they coach live callers submitted through mplivecaller.com. Apply to be a Mind Pump trainer: https://mindpumpjobs.com T-Shirt Winners: Apple Podcasts: The Life Changer Facebook: Jay Jacob Whittaker Send name, shirt size and shipping address to: [email protected] SPONSORS Kion (essential amino acids): https://getkion.com/mindpump 20% off automatically applied at checkout, no code needed. Dose for Your Liver: https://dosedaily.co/MINDPUMP35 Code: MINDPUMP for 35% off first month subscription. 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 2:12 - Hypertrophy study findings that do not hold up in the real world 6:26 - Myth 1: 15-20 sets per body part is best — why it burns real people out in months 10:14 - Myth 2: Light and heavy weight build the same muscle — what the fatigue data misses 12:08 - Myth 3: You must train close to failure — what powerlifters prove without doing it 15:53 - Myth 4: More frequency does not help — why controlling volume in studies is impossible in real life 18:12 - Myth 5: Periodization makes no difference — why studies are simply too short to show it 20:01 - Antagonist supersets — why Sal says this is the best way to get more done in less time 23:38 - Stallone's interview — bulimia, Rocky 3 and the dark side of the action hero physique 28:52 - Adam using Kion aminos during his cut and the muscle-sparing effect during low calorie phases 33:33 - The Wendy's screamo ad — why Adam thinks it is one of the best pieces of fast food marketing ever 35:08 - Justin's viral well-done steak moment and the internet rage that followed 40:12 - The airport buddy ugly pants trend and what the guys would pick for each other 41:34 - Sex recession data — churchgoing married couples in their 50s and 60s report the best and most frequent sex 47:38 - Canada assisted suicide statistics — 15,300 deaths last year, 1 in 20 Canadian deaths 54:42 - Caller: Cole (South Carolina) — medical student, thyroid removed, gets MAPS 15 for the long haul 1:00:21 - Caller: Ellen (Indiana) — 32-year-old, two kids, still nursing, back from infertility history, stays the course 1:10:41 - Caller: Michel (Maryland) — OCP personality, wants to be a personal trainer, Sal talks faith and letting go 1:26:51 - Caller: Beth (Georgia) — returning NFL exec, body fat too low at 17%, needs to eat more and gain body fat
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2960: How Three Personal Trainers Built the Most Downloaded Fitness Podcast in History — The Origin Story
10/05/2026
2960: How Three Personal Trainers Built the Most Downloaded Fitness Podcast in History — The Origin Story
MAPS Sale:Code: SCARY40 for 40% off everything sitewide for 3 days only. Also: MAPS Abs and Butt at — Code: LAUNCH for 40% off. In this episode the guys sit down and tell the full origin story of how they each got into fitness and the personal training industry. Sal shares starting at 13 with plastic sand-filled dumbbells, spotting his dad benching 300 pounds, getting his first job at 24 Hour Fitness at 18 with zero certification, and selling $6,000 of personal training on his first day without knowing what it cost. Adam shares falling into fitness accidentally, the moment money sold him on making it a career, his early knack for communicating ideas rather than science, and becoming a fitness manager at 18. Justin shares moving to the Midwest alone knowing nobody, reinventing himself completely, the reinvention that started it all, and his first cold call becoming his wife. Doug shares the Rocky 3 physique inspiring his training in his 30s and the plateau that followed. The guys also cover their biggest regrets — Sal not listening to the bodybuilder who told him exactly how to train at 16, Adam's early steroid experimentation and the crash that followed, and Justin's lack of mobility training during college football costing him his speed. The episode closes with each of them reflecting on why they still love this industry after 30-plus years and why they genuinely cannot wait for Mondays. Apply to be a Mind Pump trainer: SPONSORS Legion (supplements): Code: MINDPUMP — new customers buy one get one 50% off, returning customers get 20% cash back. LINKS Mind Pump Store: Maps Fitness Products: Instagram: @mindpumpmedia 0:00 - Intro 2:09 - How the guys got into fitness — telling the full origin story 3:16 - Sal's origin — plastic dumbbells at 13, spotting his dad at 300 pounds 4:37 - Adam's origin — falling into fitness at 24 Hour Fitness across from his grandmother's house 12:42 - Justin's origin — the chip on his shoulder, football and moving to the Midwest alone 16:38 - Doug's origin — Rocky 3 and the plateau that followed every program 18:43 - Biggest regrets — Sal ignores the bodybuilder who told him exactly how to train 21:30 - Justin gains 30 pounds for football in one summer and loses his speed 23:38 - Adam's early steroid use and the hormonal crash that followed in his early 30s 28:47 - Day one stories — selling training without knowing what it cost, firing an employee at 18 42:30 - How Justin shattered Adam's idea of what a great trainer needed to look like 49:48 - The best management advice Adam ever received and the team he is most proud of 1:12:00 - Why they still love this industry after 30 years and why they cannot wait for Mondays
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2959: The Secrets for Training in a Calorie Deficit (Most People Get This Completely Wrong)
10/03/2026
2959: The Secrets for Training in a Calorie Deficit (Most People Get This Completely Wrong)
MAPS Abs and Butt: https://mapsabsandbutt.com Code: LAUNCH for 40% off. Includes Butt Building Diet Guide, Women's Supplement Guide, at-home dumbbell version and a free second program at checkout (Muscle Mommy or Muscle Mommy 15). In this episode the guys break down the secrets for training in a calorie deficit — why bodyweight lifts are psychologically and physically the best choice when cutting, what it actually feels like to train depleted and why anticipating it helps you push through, why low reps beat high reps in a deficit because they preserve muscle with far less stress on the body, why nighttime hunger is normal and how to reframe it instead of fighting it, and the sodium hack that makes you feel dramatically better when eating whole foods and low carbs. They also cover Parachew and how paraxanthine gives you the clean energy of caffeine without the jitters, crash or sleep disruption, Adam training with his wife in the garage and her calling out that he flipped his plan from "lower volume" to "get shredded" without realizing it, how Adam's readiness score went from 47 to the high 70s after taking three days off and the three pounds of inflammation that dropped overnight, the Noah's Ark ground-penetrating radar findings and the pattern of biblical archaeology validating stories that scientists dismissed, the Founder School that charges $150,000 a year but refunds it all if you do not build a $1 million profitable business by graduation, the patron saint of comedians who said "turn me over, I'm done on this side" while being grilled alive, and Caldera Lab eye serum and the clinical study results. Then they coach live callers submitted through mplivecaller.com. Mind Pump Fitness Coaching: https://mindpumpfitnesscoaching.com 1.9 NASM CEUs SPONSORS Parachew (paraxanthine gummies): https://parachew.com/mindpump Code: MINDPUMP for 20% off first order. Caldera Lab (Eye Serum): https://calderalab.com/mindpump Code: MINDPUMP for 20% off. Seed Daily Synbiotic: https://seed.com/mindpump Code: 25MINDPUMP for 25% off your first month. 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 2:24 - Secrets for training in a calorie deficit 5:36 - Secret 1: Bodyweight lifts — pull ups and dips get better as you get lighter 8:25 - Secret 2: Anticipate the depleted training feel — it is supposed to feel different 11:55 - Secret 3: Low reps work better in a deficit — less volume, less stress, more muscle preserved 14:03 - Why you should dramatically cut volume when calories drop 16:45 - Secret 4: You will feel hungry at night — make friends with it 18:49 - Secret 5: The sodium hack — bump sodium when whole food calories drop 21:07 - Parachew — what paraxanthine is and why it beats caffeine for afternoon energy 27:51 - Adam's wife calls him out for flipping from lower volume to trying to get shredded 32:22 - Adam's readiness score went from 47 to the high 70s after three days off 38:39 - Noah's Ark ground-penetrating radar findings and the pattern of biblical archaeology 48:26 - Founder School — $150K per year, full refund if you do not build a $1 million business by graduation 57:57 - Caldera Lab eye serum and the clinical study results 1:01:25 - Caller: Kevin (Massachusetts) — 37-year-old former skateboarder, lifts for 22 months, strong genetics, gets MAPS Anabolic Advanced 1:17:11 - Caller: Jen (West Virginia) — former group fitness instructor, hitting PRs on Muscle Mommy 15, how hard to push at 49, gets full MAPS 15 library 1:24:37 - Caller: Katie (Texas) — returning caller, loves Old Time Strength and Performance, ready for MAPS Upper Lower and a calorie push 1:32:43 - Caller: Jessica (Massachusetts) — returning caller, eating disorder history, up to 1900 calories at 50/50 consistency, starts therapy, gets grace and direction
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2958: The Best Cardio for Fat Loss Endurance and Athleticism (They Are All Different)
10/02/2026
2958: The Best Cardio for Fat Loss Endurance and Athleticism (They Are All Different)
MAPS Abs and Butt: https://mapsabsandbutt.com Code: LAUNCH for 40% off. Includes Butt Building Diet Guide, Women's Supplement Guide, at-home dumbbell version and a free second program at checkout (Muscle Mommy or Muscle Mommy 15). In this episode the guys break down the best forms of cardio for fat loss, endurance and athleticism. They cover why walking is the best cardio for fat loss, why steady state is best for building endurance, why HIIT develops the kind of explosive stamina that sports actually require, and why playing a sport or just going out and having fun is the most underrated form of cardio for everything. They also get into Butcher Box pricing vs. fast food and why the grass-fed quality argument actually makes financial sense, Adam tracking his calorie burn on Oura and noticing how fitness naturally increases NEAT over time, Adam's fat loss competition strategy heading into a Cabo trip, the origin of the phrase blowing smoke, the Canadian grandma euthanasia lawsuit that has everyone appalled, Max starting drum lessons and showing real promise in his first session, and Justin finally agreeing to do the Organifi parasite cleanse. Then they answer questions from Instagram. SPONSORS Butcher Box: https://butcherbox.com/mindpump No code needed. Free ribeyes, NY strip steaks or filet mignons in every order for a year plus $20 off first box. Organifi (parasite cleanse): https://organifi.com/mindpump Code: MINDPUMP for 20% off. LMNT (electrolytes): https://drinklmnt.com/MindPump Free sample pack with any purchase, no code needed. LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 2:06 - Best cardio for fat loss, endurance and athleticism — the breakdown 3:25 - Walking for fat loss — why this is the best form of cardio for body composition 8:06 - Why strength training should always take priority over cardio in a deficit 13:27 - Steady state cardio for endurance — who it's actually for and when to use it 15:56 - HIIT for athleticism — the explosive stamina that sports actually require 21:09 - Sport and play — the most underrated form of cardio for everything 25:56 - Butcher Box pricing breakdown — why grass-fed quality actually saves you money 30:18 - Adam tracking calorie burn on Oura — how fitness naturally increases NEAT over time 36:06 - Adam's fat loss competition strategy heading into Cabo 37:54 - The origin of blowing smoke — the real 18th century medical practice 40:19 - Canadian grandma euthanasia lawsuit — held down against her will 42:01 - Max starts drum lessons and shows real promise in his first session 59:22 - Justin finally agrees to do the Organifi parasite cleanse 1:03:49 - Q&A: Does it matter if you get close to failure with light high reps vs heavy low reps? 1:06:49 - Q&A: How important is leg strength if you have great balance endurance and can push a sled? 1:09:42 - Q&A: Is going heavy two months out from a bodybuilding show actually worth it? 1:13:59 - Q&A: How to cope with chronic shoulder bursitis beyond cortisone shots
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