Mind Pump: Raw Fitness Truth

Latest Episodes:

2738: The BEST Isolation Exercises For EVERY Body Part Nov 28, 2025

Show notes

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday's Quah post on the @mindpumpmedia Instagram page.

Mind Pump Fit Tip: The best isolation exercises for every body part. (2:21)
Getting your protein in with Butcher Box. (20:28)
Reminiscing on old high school photos and yearbook sign off's. (26:23)
An exercise in breaking generational trauma. (31:29)
Letting your kids be free and have more independence. (36:45)
The benefits of going through a treatment center to help with withdrawal. (41:48)
Faith without works is dead. (47:03)
Earn triple entries NOW for our Black Friday sale! (51:01)
#Quah question #1 – What kind of healthy foods do your toddlers like to eat? I'm struggling with my son. (52:10)
#Quah question #2 – Is it okay to change rep ranges and adjust weights for MAPS 15? (58:05)
#Quah question #3 – Is it possible to build muscle in a deficit when you're obese? My thinking is that your body has enough energy to use so that you can still build muscle as long as you're hitting your protein target, even if you're in a deficit. (1:00:31)
#Quah question #4 – How do you deal with a mass number of clients? I have 17 clients right now (big box gym) and am finding it difficult to stay on top of their programming and progress at times. (1:04:01)

Related Links/Products Mentioned

Visit Butcher Box for this month's exclusive Mind Pump offer! ** New users receive their choice of NY Strip, Ribeye, or Filet Mignon in every box for a year. **
Visit Rock Recovery Center for the exclusive offer for Mind Pump listeners! ** By filling out the form and scheduling your call, you'll also be entered for a chance to win a free 60-day scholarship at Rock Recovery Center, their premier treatment center in West Palm Beach, Florida. Don't wait—take the first step today. **
BLACK FRIDAY SALE: 60% off ALL Programs, Guides, and MODs **Code BLACKFRIDAY at checkout**
Mind Pump Store
Exercise Video Demos – Mind Pump TV
Mind Pump #2684: Do ONLY These 8 Lifts to Achieve an Amazing Body
The Dad Edge Podcast: Breaking Generational Trauma to Become a Present Father featuring Adam Schafer
Sal Di Stefano's Journey in Faith & Fitness – Mind Pump TV
Visit Seed for an exclusive offer for Mind Pump listeners! ** Code 20MINDPUMP for 20% off your first month of Seed's DS-01® Daily Synbiotic. **
Mind Pump #1827: The 3 Best Rep Ranges to Build Muscle & Burn Fat
Ask Mind Pump
Mind Pump Podcast – YouTube
Mind Pump Free Resources

People Mentioned

Ben Pakulski (@bpakfitness) Instagram
Bret Contreras PhD (@bretcontreras1) Instagram
Larry Hagner (@thedadedge) Instagram
Adam | Relationship Psychology (@attachmentadam) Instagram
Scott Donnell (@imscottdonnell) Instagram
Mind Pump Fitness Coaching (@mindpumppersonaltraining) Instagram

2737: The ULTIMATE GAINZGIVING (Stay on Track Through The Holidays) | Mind Pump 2737 Nov 27, 2025

Show notes

Turn Thanksgiving into GAINZGIVING

7 Ways to Turn Thanksgiving into GAINZGIVING. (2:04)
#1 - Lift hard in the morning (more volume). (3:54)
#2 - Do a long walk. (8:17)
#3 - Small shake post workout plus fruit. (9:45)
#4 - Thanksgiving meal tips. (10:44)
#5 - Long walk with family. (16:53)
#6 - Trigger session for weak body parts. (18:04)
#7 - Static stretch before bed. (19:07)
Highlighting how to maximize the holiday. (21:04)
Focusing on connection to avoid arguments. (24:54)

Related Links/Products Mentioned

Visit Crisp Power for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP10 for 20% off sitewide from Nov 24-Dec 1. Give your snack game a serious upgrade. Crisp Power Protein Pretzels deliver super crunchy and delicious snacks that are up to 28g of protein, low carb, zero sugar, and high in fiber! **
BLACK FRIDAY SALE: 60% off ALL Programs, Guides, and MODs **Code BLACKFRIDAY at checkout**
Mind Pump Store
Mind Pump #2462: How to Actually LOSE Weight This Holiday Season
Positive impact of a 10-min walk immediately after glucose intake on postprandial glucose levels
The Most Overlooked Muscle Building Principle - Mind Pump Media
Mind Pump Podcast – YouTube
Mind Pump Free Resources

2736:DON'T listen to your body! Nov 26, 2025

Show notes

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

Mind Pump Fit Tip: DON'T listen to your body! Do this first. (2:47)
'Tis the season for the 'Christmas Blend.' (21:03)
The changing of the guard for "celebrity." (24:28)
Shout out to Brandon Lake! (40:18)
Listening to music is so beneficial for us. (44:11)
Backwards speak and going down the 3rd rail. (47:24)
Making quality red-light units affordable again. (53:39)
Black Friday giveaways! (54:35)
#ListenerCoaching call #1 – Can I do one of your programs to gain muscle and continue with CrossFit, even if I have to cut it back? (55:46)
#ListenerCoaching call #2 – Any advice on gaining muscle mass while managing severe overwork and burnout? (1:09:12)
#ListenerCoaching call #3 – Advice on prioritizing health while managing new family and career demands. (1:16:42)
#ListenerCoaching call #4 – How can I get unstuck and keep the weight off after coming off a GLP-1? (1:28:53)

Related Links/Products Mentioned

Get Coached by Mind Pump, live! Visit https://www.mplivecaller.com
Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off**
Visit Joovv for an exclusive offer for Mind Pump listeners! ** From 11/7-12/1 save up to $1,000 on a new Joovv system. 0% financing available with payments starting at as little as $38 a month. Code MINDPUMP at checkout. **
BLACK FRIDAY SALE: 60% off ALL Programs, Guides, and MODs **Code BLACKFRIDAY at checkout**
Mind Pump Store
Mind Pump Concierge Coaching
Mind Pump #2694: Why Focusing on Performance Transforms Your Body (Listener Live Coaching)
Bradley Martyn's Raw Talk: What They Don't Want You to Know About Christianity
Sal Di Stefano's Journey in Faith & Fitness – Mind Pump TV
Daily music listening linked to big drop in dementia risk
hand2mind Numberblocks Friends One to Five Figures, Toy Figures Collectibles, Small Cartoon Figurines for Kids, Mini Action Figures, Character Figures, Play Figure Playsets, Imaginative Play Toys
The Why Files - YouTube
Mind Pump's First Ever Luxury Destination
Visit Paleovalley for an exclusive offer for Mind Pump listeners! ** Now through December 5, NOVEMBER of BOGOs on some of our best sellers – beef sticks, bone broth, Organ Complex, and Superfood bars. No code needed. **
Mind Pump #2412: The 5 Worst Fitness Mistakes Damaging Your Overall Health & Longevity
Online Personal Training Course | Mind Pump Fitness Coaching ** Approved provider by NASM/AFAA (1.9 CEUs)! Grow your business and succeed in 2025. **
Personal Trainer Growth Secrets | Powered by MindPump – Facebook
Elite Trainer Academy – Podcast
Visit Transcend for this month's exclusive Mind Pump offer! ** Telehealth Provider • Physician Directed GET YOUR PERSONALIZED TREATMENT PLAN! Hormone Replacement Therapy, Cognitive Function, Sleep & Fatigue, Athletic Performance and MORE! **
Mind Pump # 2410: How to Maximize Fat Loss & Preserve Muscle on GLP-1s (Introducing MAPS GLP-1)
Mind Pump Podcast – YouTube
Mind Pump Free Resources

People Mentioned

Bradley Martyn (@bradleymartyn) Instagram
LIVER KING IV (@liverking) Instagram
Paul Saladino, MD (@paulsaladinomd) Instagram
Dr. Joseph Mercola (@drmercola) Instagram
Brandon Lake (@brandonlake) Instagram

2735: How to Reverse Aging, Live Longer & Be a Better Dad with Shawn Stevenson Nov 24, 2025

Show notes

Shawn Stevenson

Eat smarter! (1:46)
Emphasizing the impact of relationships on our psychology. (2:50)
You get to choose what you focus on. Opening up on the loss of his father. (6:49)
The difficulty is relying on others when you have a lone wolf mentality. (10:03)
What the science says about relationships and what it does for our health. (13:35)
Vulnerability on a podcast vs. in your personal life. (18:24)
The plasticity of epigenetics and the value of vitamin D-3 supplementation. (24:09)
The dream stream effects of xenoestrogens. (37:11)
Your perception of your environment affects your genes more than the environment itself. (39:19)
Coach behaviors, not macros and calories. (44:07)
Reversing the aging process through strength training. (51:43)
Choosing your own thoughts, rather than being told what to think. (54:32)
Processed relationships. (58:43)
Lessons learned through fatherhood. (1:02:41)
The gut-wrenching moment that flipped the switch in his career path. (1:14:19)
The importance of raising your kids under your roof. (1:20:20)
The value of mentorship. (1:26:00)
The cultural challenges of raising children today. (1:27:37)

Related Links/Products Mentioned

Eat Smarter Family Cookbook: 100 Delicious Recipes to Transform Your Health, Happiness, and Connection
Eat Smarter: Use the Power of Food to Reboot Your Metabolism, Upgrade Your Brain, and Transform Your Life
Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! ** No code to receive 20% off your first order. **
BLACK FRIDAY SALE: 60% off ALL Programs, Guides, and MODs **Code BLACKFRIDAY at checkout**
Mind Pump Store

Featured Guest/People Mentioned

Shawn Stevenson (@shawnmodel) Instagram
Website
Michael B. Beckwith
Bedros Keuilian (@bedroskeuilian) Instagram
Dr. Gabrielle Lyon (@drgabriellelyon) Instagram
Bruce H. Lipton, Ph.D (@brucelipton) Instagram
Dr. Ellen Langer, Ph.D. (@ellenjlanger) Instagram
Arthur Brooks (@arthurcbrooks) Instagram
Alia Crum (@draliacrum) Instagram
Kelly McGonigal (@kellymariemcgonigal) Instagram

2734: What's Better for Results, a Home Gym or Going to the Gym? Nov 22, 2025

Show notes

Mind Pump Fit Tip: What's Better for Results, a Home Gym or Going to the Gym? (2:12)
Gym 'icks'. (20:22)
Money isn't everything. (23:00)
Teaching kids to be more independent. (31:01)
Family culture. (35:14)
Bill Belichick's "odd" relationship. (38:55)
The value of egg vs. whey protein. (48:24)
Military standards. (50:25)
Social conditioning. (53:50)
#ListenerCoaching call #1 – I'm a runner with a CrossFit problem. I love endurance. I love muscle, but I sure miss being lean. Any guidance? (58:31)
#ListenerCoaching call #2 – I'm trying to increase my calories to build muscle, but I don't want to get too lean like I have done in the past. I want to know where my calories should be, what is the best body fat percentage range for building muscle, and staying healthy? (1:10:47)
#ListenerCoaching call #3 – How can I progress my max lifts with the shorter rest periods in MAPS 15? (1:27:32)
#ListenerCoaching call #4 – How to eat for endurance. (1:38:06)

Related Links/Products Mentioned

Get Coached by Mind Pump, live! To Apply, Visit https://www.mplivecaller.com
Visit PRx Performance for an exclusive offer for Mind Pump listeners! ** No code for 5% discount gets automatically applied at checkout. **
Visit Legion Athletics for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP for buy one get one 50% off (BOGO 50% off) sitewide + free gift cards on orders $99+. **
BLACK FRIDAY SALE: 60% off ALL Programs, Guides, and MODs **Code BLACKFRIDAY at checkout**
Mind Pump Store
Mind Pump #2483: The Best Gyms Have These 3 Things (Listener Coaching)
The Iced Coffee Hour - YouTube
IShowSpeed - YouTube
Sal Di Stefano's Journey in Faith & Fitness – Mind Pump TV
Hegseth orders fitness standards to be gender neutral for combat jobs. Many already are
Visit Luminose by Entera for an exclusive offer for Mind Pump listeners! ** From November 28th through 30th, Entera is offering exclusive Black Friday deals, followed by a one-day Cyber Monday event on December 1st. Code MPM at checkout for 10% off their order or 10% off their first month of a subscribe-and-save. **
Mind Pump #2412: The 5 Worst Fitness Mistakes Damaging Your Overall Health & Longevity
Mind Pump Concierge Coaching
Mind Pump #2729: How To Get Jacked and Ripped As A Teenager
Mind Pump #2731: The Ultimate Muscle Building Diet (Without Getting Fat)
Mind Pump #2694: Why Focusing on Performance Transforms Your Body (Listener Live Coaching)
Visit Crisp Power for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP10 for 10% OFF. Give your snack game a serious upgrade. Crisp Power Protein Pretzels deliver super crunchy and delicious snacks that are up to 28g of protein, low carb, zero sugar, and high in fiber! **
Mind Pump Podcast – YouTube
Mind Pump Free Resources

People Mentioned

Jonathan Pageau (@jonathan.pageau) Instagram

2733: 6 Muscle-Building Hacks You're Not Doing (But Should) Nov 21, 2025

Show notes

Mind Pump Fit Tip: 6 Ways to Build Incredible Muscle and Strength You're NOT Doing. (2:58)
Rocky montages = injury zone. (22:36)
Mind Pump Recommends 'Stiller & Meara: Nothing Is Lost' on Apple TV. (32:25)
The damage pornography has caused to men and women. (37:30)
Functional vs traditional training. (43:01)
Can you think of an exercise and get stronger? (45:50)
Kids say the darndest things. (48:50)
Beard grooming and battling going grey. (49:48)
#Quah question #1 – What are the proper steps to achieving a pull-up? (54:52)
#Quah question #2 – Are deadlifts a back or leg exercise? Where would you put it in a program? (57:26)
#Quah question #3 – Thoughts on workouts like Burn Bootcamp, F45, etc.? When I did strict weight training for 2 years, I saw almost no changes and got bored. (59:17)
#Quah question #4 – I have the hardest time with my nutrition. I'm currently in a bulk and can't seem to eat enough. Do you have any suggestions on how to assist with that? (1:00:46)

Related Links/Products Mentioned

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Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code MINDPUMP20 for 20% off your first order of their best products. **
BLACK FRIDAY SALE: 60% off ALL Programs, Guides, and MODs **Code BLACKFRIDAY at checkout**
Mind Pump Store
Mind Pump # 2555: The Muscle-Building Secrets of Unilateral Training
Mind Pump # 2005: How to Incorporate Isometric Training Into Your Routine
Mind Pump # 2593: Six Weird Lifts That Make You Strong AF & More (Listener Coaching)
Mind Pump # 2723: What Would Happen to Your Body if You Only Did 1 Lift a Day?
Mind Pump # 2684: Do ONLY These 8 Lifts to Achieve an Amazing Body
Mind Pump # 1632: The Truth About German Volume Training
Watch Stiller & Meara: Nothing Is Lost - Apple TV
Photo ID will now be needed to access adult websites or porn on X or Instagram
Mind Pump # 2705: How to Quit Pornography with Sathiya Sam
Effects of plyometric vs. strength training on strength, sprint, and functional performance in soccer players: a randomized controlled trial
The Diary Of A CEO - YouTube
Visit Hiya for an exclusive offer for Mind Pump listeners! ** Receive 50% off your first order **
Mind Pump #1577: What to Do When You Are Getting Bored With Your Workouts
Muscle Mommy Movement
Mind Pump Podcast – YouTube
Mind Pump Free Resources

People Mentioned

Sathiya Sam (@sathiyamesam) Instagram

2732: The Best Workout, Diet, and Supplement Routine for Men Over 40 Nov 20, 2025

Show notes

The Best Workout, Diet, and Supplement Routine for Men Over 40

The importance of individualization and cautioning buyers of trendy fitness influencer programs. (1:35)
Look good, feel good: Why 80% of the max potential is working out two days a week, and consistency is the most important thing. (5:51)
The Best Workout, Diet, and Supplement Routine for Men Over 40
The Workout: What the exercises look like and why we picked them. (10:29)
The Diet. (21:42)
The Supplements. (29:40)

Related Links/Products Mentioned

Visit Seed for an exclusive offer for Mind Pump listeners! ** Code 20MINDPUMP for 20% off your first month of Seed's DS-01® Daily Synbiotic. **

BLACK FRIDAY SALE: 60% off ALL Programs, Guides, and MODs **Code BLACKFRIDAY at checkout**

People Mentioned

Joe DeFranco (@defrancosgym) Instagram
Stan "Rhino" Efferding (@stanefferding) Instagram

2731: The Ultimate Muscle Building Diet (Without Getting Fat) Nov 19, 2025

Show notes

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

Mind Pump Fit Tip: The Ultimate Muscle (NOT FAT) Building Diet. (3:15)
The hidden benefits of manuka honey. (23:25)
Drinking without Zbiotics sucks! (25:35)
Adam openly shares his struggles with a recent Kratom withdrawal. (30:54)
Previewing Adam's recent interview with Adam Lane Smith. (57:59)
Shout out to Father Steve! (58:16)
#ListenerCoaching call #1 – How to lean out while managing consistent back tightness despite high activity, and whole-food eating. (1:02:27)
#ListenerCoaching call #2 – I've hit a weight-loss plateau, and I don't know how to overcome that. (1:20:14)
#ListenerCoaching call #3 – How do I know when to increase my weights, and get rid of my mid-section pooch? (1:27:53)
#ListenerCoaching call #4 – Using Chat GPT as a trainer vs. an experienced live trainer. (1:34:36)

Related Links/Products Mentioned

Get Coached by Mind Pump, live! Visit https://www.mplivecaller.com
Visit Manukora for the exclusive offer for Mind Pump listeners! ** Get $150 off your first order with their Black Friday Starter Kit (through Dec. 2nd), which comes with an MGO 850+ Manuka Honey jar, 35 honey travel sticks, a wooden and a guidebook! Code MINDPUMP at checkout. **
Visit Pre-Alcohol by ZBiotics for an exclusive offer for Mind Pump listeners! ** Promo code MINDPUMP25 for 15% off first-time purchasers on either one-time purchases, (3, 6, 12-packs) or subscriptions (6, 12-pack) **
BLACK FRIDAY SALE: 60% off ALL Programs, Guides, and MODs **Code BLACKFRIDAY at checkout**
Mind Pump Store
Mind Pump #2720: Metabolic Healing vs Fat Loss: Which Comes First?
How to Properly Bulk Without Gaining Fat – Mind Pump Media
Mind Pump #2438: The 6 Best High Protein Inexpensive Foods You Can Get Anywhere (Listener Coaching)
Mind Pump #2576: Top 5 Superfoods Trainers LOVE for Their Clients & More (Listener Live Coaching)
Sal Di Stefano's Journey in Faith & Fitness – Mind Pump TV
California declares kratom illegal, raids stores in Sacramento and San Diego
Get a free Sample Pack of LMNT's most popular drink mix flavors with any purchase! As always, LMNT offers no-questions-asked refunds on all orders. The 8-count LMNT Sample Pack doubles down on our most popular flavors: Citrus Salt, Raspberry Salt, Watermelon Salt, and Orange Salt (2 stick packs of each flavor): Visit DrinkLMNT.com/MindPump
MP Holistic Health
Mind Pump #2615: Identifying Food Sensitivities With Dr. Stephen Cabral
Cat-Cow Stretch To Start Your Day #shorts - YouTube
Visit Legion Athletics for the exclusive offer for Mind Pump listeners! ** Code "MINDPUMP" Buy one get one 50% off (BOGO 50% off) sitewide + free gift cards on orders $99+. **
Mind Pump Concierge Coaching
Mind Pump Jobs
Mind Pump Podcast – YouTube
Mind Pump Free Resources

People Mentioned

Mark Bell (@marksmellybell) Instagram
Adam | Relationship Psychology (@attachmentadam) Instagram
FrSteveGrunow (@FrSteveGrunow) Twitter
Wim Hof (@iceman_hof) Instagram
Mary Claire Haver, MD (@drmaryclaire) Instagram

2730: The Best Workout Program For Busy Women Nov 17, 2025

Show notes

MAPS 15 MUSCLE MOMMY

Defining 'Muscle Mommy.' (2:13)
Why women need to understand the benefit and power of PROPER strength training. (3:50)
The myths preached to women surrounding strength training. (7:07)
Cut the cardio, lift heavy, eat more, and LOSE body fat. (8:55)
Muscle adds shape. (12:26)
Building muscle balances your hormones. (13:09)
Breaking down the MAPS 15 Muscle Mommy protocol. (15:00)
What to expect when you follow GOOD strength training programming. (22:18)
60% off today! (25:15)

Related Links/Products Mentioned

Defining 'Muscle Mommy.' (2:13)
Why women need to understand the benefit and power of PROPER strength training. (3:50)
The myths preached to women surrounding strength training. (7:07)
Cut the cardio, lift heavy, eat more, and LOSE body fat. (8:55)
Muscle adds shape. (12:26)
Building muscle balances your hormones. (13:09)
Breaking down the MAPS 15 Muscle Mommy protocol. (15:00)
What to expect when you follow GOOD strength training programming. (22:18)
60% off today! (25:15)
Related Links/Products Mentioned
Special Promotion: MAPS 15 Muscle Mommy 60% off! **Code BLACKFRIDAY at checkout **
Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Code MINDPUMP10 at checkout for 25% off any order. **
BLACK FRIDAY SALE: 60% off ALL Programs, Guides, and MODs **Code BLACKFRIDAY at checkout**
Mind Pump Store
Muscle Mommy Movement
Mind Pump #2345: The Muscle Mommy Revolution
Mind Pump #2567: Women Who Lift: Breaking Myths and Building Muscle
Mind Pump #2690: The NEW DIET Everyone Is Using For Fat Loss
Mind Pump Podcast – YouTube
Mind Pump Free Resources
People Mentioned
Dr. Gabrielle Lyon (@drgabriellelyon) Instagram

2729: How To Get Jacked and Ripped As A Teenager Nov 15, 2025

Show notes

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

Mind Pump Fit Tip: How to get jacked and ripped if you are a teenager. (1:56)
Focusing on performance rather than what you look like in the mirror. (24:35)
Pregnancy's impact on the body lasts far longer than we realized. (28:46)
The value of going to a rehab facility for an addiction. (33:44)
Beware of misleading headlines in studies. (36:27)
The value of family mealtime. (39:50)
The evolution of Vuori. (48:51)
Black Friday sale is on! (54:37)
#ListenerCoaching call #1 – Could I be stronger by doing less? Do you think I might be overtrained? (55:35)
#ListenerCoaching call #2 – What can I do to move the needle on my body fat percentage without starving myself? (1:09:19)
#ListenerCoaching call #3 – Seeking advice on training and nutrition strategies for a former athlete now pursuing a high-fashion modeling career. (1:24:11)
#ListenerCoaching call #4 – Is it possible to noticeably change my look by adding other major lifts like the overhead press, deadlift, and row? Can I drop all other isolated work and just focus on these major lifts to get an overall muscular look? (1:33:48)