MAPS 15 Symmetry

• The value of running blocks of unilateral training. (1:07)

• Balancing the body from right to left. (4:42)

• Breaking down the components of MAPS 15 Symmetry. (8:40)

• Using unilateral training as a form of corrective exercise. (13:47)

• 15 minutes to get back on track after the holidays! (15:10)

Related Links/Products Mentioned

• MAPS 15 Symmetry 50% off from Dec. 28-Jan. 3rd 2026. Code DECEMBER50 at checkout.

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

• Mind Pump Store

• Mind Pump #1790: The Secret to an Attractive & Functional Body

• Mind Pump #2555: The Muscle-Building Secrets of Unilateral Training

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

• Mind Pump Fit Tip: Progressive Overload, the Secret to Building Muscle and Burning Fat. (1:56)

• Buyer beware: Organic Planet Protein Powders. (26:27)

• The benefits of creatine for women and a PSA for buyers. (30:35)

• Getting away from the scale. (38:09)

• Dark tourism. (43:47)

• The Lost Labyrinth of Egypt. (48:22)

• AI ads. (52:17)

• Rock Recovery Scholarship. (58:01)

• Black Friday Winners! (59:08)

• #ListenerCoaching call #1 – My 16-year-old daughter challenged me to a pull-up and chin-up competition. What training tips or techniques do you recommend? (1:00:07)

• #ListenerCoaching call #2 – Ideas, suggestions, tips, on how to begin to make a difference in the health of this community of senior citizens. (1:06:00)

• #ListenerCoaching call #3 – Cardio for heart health and genetics & higher cholesterol. (1:16:32)

• #ListenerCoaching call #4 – Struggling to build muscle without falling back into old mental blocks. (1:33:38)

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 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. **

• MAPS 15 Powerlift 50% off from Dec. 21-27th. Code DECEMBER50 at checkout.

• Mind Pump Store

• Mind Pump #1282: The #1 Key to Consistently Building Muscle & Strength (Avoid Plateaus!)

• Protein Powders and Shakes Contain High Levels of Lead

• Protein Study 2.0 - Clean Label Project

• Mind Pump #2530: Why All Women Should Take Creatine

• Creatine as a Novel Treatment for Depression in Females Using Methamphetamine: A Pilot Study

• Association between dietary intake of creatine and female reproductive health: Evidence from NHANES 2017–2020

• Sal Di Stefano's Journey in Faith & Fitness – Mind Pump TV

• Massive rock layer beneath Bermuda may explain island's unusual elevation

• The Lost Labyrinth of Egypt: Mystery of a Forgotten Wonder

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

• The RIGHT WAY To Do More Pull-Ups (Make Them EASY!)

• Mind Pump #2312: Five Steps to Bounce Back From Overtraining

• Mind Pump #2652: How Undereating is Making You Fat & Unhealthy

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

• Mind Pump #2560: How to Break Free from Destructive Body Image Issues

• Muscle Mommy Movement

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Alex Hormozi (@hormozi) Instagram

Black Friday Winners!

• Prize 1: In-Studio Day at Mind Pump HQ

• Kekoa Mathews

• Danielle Kepics

• Derek Jones

• Zachariah English

• Christine Sunga

• Kristin Scully

• Bethany Zuccaro

• Rich Stevens

• Kara Gootee

• Gena Manley

• Prize 2: One-Week Stay at the Park City Mind Pump House ($3,000 Value)

• Christian Wilson

• Mason Walker

• Prize 3: Three Months of One-on-One Personal Coaching ($1,890 Value)

• Jodie Dutra

• Jason Slater

• David Houchins

• Danielle Baker

• Jason Chacko

• Prize 4: Three Months of Concierge Coaching ($441 Value)

• Strati Oktay

• Lisa Campeau

• Vanessa West

• Elena Stan

• Andrea Powell

• Amy Venner

• Cassandra Tidwell

• Courtney Hessler

• James McNulty

• Sandy Habib

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 MOST Important Factor to Focus on that Changes Everything Else. (1:54)

• Boosting your creativity and focus with science-backed music. (20:25)

• Doing a better job of reconnecting with family. (21:32)

• Pro or anti-sleepover's. (28:32)

• Kids say and do the darndest things. (37:37)

• Let's talk about farts. (38:18)

• What's up with the fog in California?! (46:59)

• Immoral marketing behavior. (51:32)

• The Shawn Ryan/Dan Crenshaw beef. (57:33)

• #Quah question #1 – I know that walking after eating has a lot of upsides. Does pace matter or is it just about the movement & being active? (1:00:02)

• #Quah question #2 – Is CrossFit doing more harm than good for those folks who are looking for quick weight loss results? (1:02:00)

• #Quah question #3 – What rules do you usually abide by during the Christmas holidays? 80/20? Do you recommend staying strict to a nutrition plan all the time? How many days can you eat cheat meals over the holidays without taking multiple steps back in your fitness journey? (1:03:58)

• #Quah question #4 – What is your best advice for creating better discipline and consistency? (1:07:28)

Related Links/Products Mentioned

• Visit Eight Sleep for an exclusive offer for Mind Pump Listeners! ** Code MINDPUMP for up to $400 off the Pod 5 Ultra. The best part is that you still get 30 days to try it at home and return it if you don't like it – – Shipping to many countries worldwide. **

• Visit Brain.fm for an exclusive offer for Mind Pump listeners. ** Get 30 days of free access to science-backed music. **

• MAPS 15 Powerlift 50% half from Dec. 21-27th. Code DECEMBER50 at checkout.

• Mind Pump Store

• Associations between daily physical activity timing and sleep efficiency revealed by explainable machine learning

• Mind Pump #2518: Five Tips for Amazing Sleep (Listener Coaching)

• Mind Pump #2742: Can Music Make You Smarter? The Science Behind Brain-Boosting Sound

• Sniffing your own farts boosts brain power: study | New York Post

• Operation Sea-Spray - Wikipedia

• Dan Crenshaw vs Shawn Ryan Intensifies as Congressman 'Threatens Legal Action'

• Mind Pump #2402: The 5 Reasons Why Walking is King for Fat Loss (Burn More Fat than Running & How to Do it Correctly)

• Mind Pump # 2737: The ULTIMATE GAINZGIVING (Stay on Track Through The Holidays) | Mind Pump 2737

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Dr. John Delony (@johndelony) Instagram

• Shawn Ryan Show (@shawnryanshow) Instagram

• Dan Crenshaw (@dancrenshawtx) Instagram

When Life Gets Busy, Your Fitness Should Shrink…Not Disappear!

• The fallacy of the "all or nothing" mentality. (1:36)

• Ah-ha moments when it comes to the mentality around doing shorter workouts. (6:22)

• Three general categories of how you use exercise. (10:18)

• What the data says about this style of exercise programming. (14:11)

• Consistency is KEY! (20:48)

Related Links/Products Mentioned

• 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

• MAPS 15 Powerlift 50% half from Dec. 21-27th. Code DECEMBER50 at checkout.

• Mind Pump Store

• Walking 8,000 steps just 1-2 days a week linked to significant health benefits

• Maintaining Physical Performance: The Minimal Dose of Exercise Needed to Preserve Endurance and Strength Over Time

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

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

• Mind Pump Fit Tip: The 10 Best Breakfast Foods for Lean Gains. (2:52)

• Elon is playing chess. (18:36)

• A homerun protein snack. (26:07)

• This new machine has Sal excited. (28:06)

• If you can be a collector of anything, what would that be? (30:33)

• When old styles become the new thing again. (37:45)

• Hack for parents with teenagers who are getting into strength training. (41:00)

• How much exercise do you need to KEEP the muscle you've already built? (46:38)

• Body contouring with red-light therapy. (49:38)

• It's about people, not money. (55:21)

• #ListenerCoaching call #1 – How to overcome constant muscle fatigue. (57:57)

• #ListenerCoaching call #2 – How to determine the next fitness focus after making significant progress. (1:07:35)

• #ListenerCoaching call #3 – Advice regarding daily protein intake without shakes and scaling unilateral exercises while following MAPS Split. (1:17:02)

• #ListenerCoaching call #4 – Advice and tips you may have for navigating my new endeavor of opening a small boutique personal training studio. (1:28:59)

Related Links/Products Mentioned

• Get Coached by Mind Pump, live! Visit https://www.mplivecaller.com

• Visit Crisp Power for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP10 for 20% 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! **

• Visit Joovv for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP to get $50 off your first purchase. 0% financing available! **

• MAPS 15 Powerlift 50% half from Dec. 21-27th. Code DECEMBER50 at checkout.

• Mind Pump Store

• SpaceX Will IPO in 2026. How Much Is SpaceX Stock Worth?

• Maintaining Physical Performance: The Minimal Dose of Exercise Needed to Preserve Endurance and Strength Over Time

• Effects of Red Light LED Therapy on Body Contouring

• HOME | Stoik Gym

• Visit Paleovalley for an exclusive offer for Mind Pump listeners! ** Discount is now automatically applied at checkout 15% off your first order! **

• Mind Pump #2450: The Smartest Way to Use Protein to Burn Fat & Build Muscle

• Mind Pump #2597: Before You Take Ozempic, Wegovy, or Mounjaro Listen to This!

• Online Personal Training Course | Mind Pump Fitness Coaching ** Approved provider by NASM/AFAA (1.9 CEUs)! Grow your business and succeed in 2025. **

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Dr. Stephen Cabral (@stephencabral) Instagram

• Jeremy L. Buendia (@jeremy_buendia) Instagram

MAPS 15 Powerlift

• The importance of the Big 3. (1:31)

• Don't fall for the trap of looking like one of these top athletes. (4:10)

• Who this program is for. (7:58)

• Breaking down MAPS 15 Powerlift and what you will get following this style of programming. (9:00)

• Strengthening weak links and achieving PR's. (14:11)

• The next BIG trend is short/daily workouts. (16:21)

Related Links/Products Mentioned

• MAPS 15 Powerlift 50% half from Dec. 21-27th. Code DECEMBER50 at checkout.

• Visit Legion Athletics for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP Buy one, get one 50% off for new customers, and 20% cash back for returning customers! **

• Mind Pump Store

• Justin's Road to 315 Push Press

• Mind Pump #1152: Why You Should Powerlift

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

• Mind Pump Fit Tip: Stress is Making You Fat! Here's how and how to fix it. (2:28)

• The most effective anti-inflammatory. (26:04)

• Hip thrust king! (28:19)

• Baby sumo. (31:27)

• Kids do the darndest things. (34:13)

• The delicate dance of getting your kids to do things they don't want to do. (36:48)

• Carnival genetics. (39:24)

• Effects of ultra-processed foods on kids. (41:32)

• American culture and consumption. (43:18)

• The importance of having a healthy microbiome on your skin. (49:42)

• #ListenerCoaching call #1 – How to structure the workout when hitting two or more muscle groups in the same workout. (55:38)

• #ListenerCoaching call #2 – How do you know when a low HRV score means you actually need to back off training, versus when it's just reflecting daily stress, hormones, or life chaos? (1:04:46)

• #ListenerCoaching call #3 – How to balance work/life, while trying to be an inspiring entrepreneur. (1:12:15)

• #ListenerCoaching call #4 – How can I continue to incorporate all of the things I love without losing muscle and strength gains, while also seeking optimal overall health outside of aesthetics (I deal with quite a bit of body dysmorphia)? (1:24:26)

Related Links/Products Mentioned

• Get Coached by Mind Pump, live! Visit https://www.mplivecaller.com

• Visit Fatty15 for an exclusive offer for Mind Pump listeners! ** You can get an additional 15% off their 90-day subscription Starter Kit with code MINDPUMP **

• Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code MINDPUMP20 for 20% off your first order of their best products. **

• MAPS 15 FORTY PLUS 50% half from Dec. 14-20th. Code DECEMBER50 at checkout.

• Mind Pump Store

• Purpose in life and stress: An individual-participant meta-analysis of 16 samples

• Gratitude enhances health, brings happiness - Harvard Health

• The importance of friendships in reducing brain responses to stress in adolescents exposed to childhood adversity: a preregistered systematic review

• Ultra-processed foods threaten brain health in kids and teens, review warns

• Australia's social media ban for kids under 16 goes into effect

• 'We fear people will end up in financial trouble.' Americans will spend a record $20 billion via buy-now-pay-later during the holidays.

• 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 #2469: Compound Before Isolation Lifts are the Best, Except When They're Not (Listener Live Coaching)

• Online Personal Training Course | Mind Pump Fitness Coaching ** Approved provider by NASM/AFAA (1.9 CEUs)! Grow your business and succeed in 2025. **

• Mind Pump #2560: How to Break Free from Destructive Body Image Issues

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Bret Contreras PhD (@bretcontreras1) Instagram

• Christopher M. Naghibi (@chrisnaghibi) Instagram

• Kyle P (@mindpumpkyle) Instagram

• Mind Pump Fit Tip: Lift and gain an inch around your butt in 60 days! (2:09)

• The scary rise of Sextortion. (18:35)

• Disgraced OnlyFans star. (23:38)

• The increased awareness around pornography. (25:59)

• Food engineering. (29:40)

• The dark side of cannabis. (37:00)

• Manuka honey to cure wounds and take on inflammation in the body. (42:51)

• Helpful tips for current and inspiring personal trainers. (44:40)

• The Mind Pump Butcher Box and what makes heritage pork so good? (53:07)

• #Quah question #1 – My 10-year-old daughter struggles with the mechanics of a barbell row. What could I replace it with for now? (58:38)

• #Quah question #2 – Once you've chased strength, focused on how you feel, sleep, libido, and all that's good....but aesthetic has not caught up. What's next? (1:01:38)

• #Quah question #3 – It's been a while since you spoke about the benefits of full-spectrum CBD. Do you still find benefits based on emerging research, or has it become overhyped? (1:03:18)

• #Quah question #4 – Is it ok to bounce around programs? Depending on circumstances, I bounce around Muscle Mommy 15, Suspension or Anabolic. (1:04:55)

Related Links/Products Mentioned

• Visit Manukora for the exclusive offer for Mind Pump listeners! ** Use code MINDPUMP and save up to 31% plus $25 worth of free gifts with the Starter Kit, which comes with an MGO 850+ Manuka Honey jar, 5 honey travel sticks, a wooden spoon, and a guidebook! **

• 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. **

• MAPS 15 FORTY PLUS 50% half from Dec. 14-20th. Code DECEMBER50 at checkout.

• Mind Pump Store

• Mind Pump #2463: Sometimes to Get Leaner You've Got to Eat More (Listener Coaching)

• Mind Pump #1785: Why Most Women Fail at Developing Their Butt

• Mind Pump #2155: The Art & Science of Building Perfect Butts With Bret Contreras

• What is Sextortion? - Children and Screens

• Adult content creator Bonnie Blue to be deported from Bali

• The Genius Life Podcast: Why You Overeat, Gain Fat, and Lose Muscle (and How to Fix It!) - Sal Di Stefano

• The Real Story of How Cotton Candy Grapes Are Made

• What is 'scromiting'? New medical slang divides health experts, cannabis advocates

• Antibacterial activity of Manuka honey and its components: An overview

• Visit Troscriptions for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP for 10% off your first order. **

• The #1 Setup Cue For The Barbell And Dumbbell Row Exercise

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Dani Demeter (@mindpumpdani) Instagram

• Max Lugavere (@maxlugavere) Instagram

• Ben Greenfield (@bengreenfieldfitness) Instagram

The Menopause Solution with Dr. Lauren Fitzgerald

• What was the black box warning? Why was it there? Why is it now gone? (2:09)

• An interesting symptom of perimenopause. (8:12)

• Progesterone will change your life! (9:52)

• The importance of monitoring your thyroid levels and the 10 most common low-thyroid symptoms. (14:20)

• Testosterone for women. (22:57)

• Her main issue with primary care doctors. (27:14)

• The role of peptides in her practice. (30:01)

• The buy-in. (30:47)

• Ranking the various applications of testosterone. (33:39)

• The BIG myths surrounding HRT. (36:03)

• It's not a business, it's a mission. (40:26)

• GLP-1s: Incredible tools when used appropriately. (41:40)

• Normal isn't OPTIMAL. (45:27)

• The missing element for MOST people. (55:51)

Related Links/Products Mentioned

• 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) **

• MAPS 15 FORTY PLUS 50% half from Dec. 14-20th. Code DECEMBER50 at checkout.

• Mind Pump Store

• FDA to Remove 'Black Box' Warnings From Menopause Hormone Therapy. Here's Why.

• The WHI Study: How Misinterpretation of Hormone Therapy Data Hurt Women's Health

• Welcome to the 'menodivorce'. Why women aren't sweating marriage in a sea of hot flashes

• Estrogen Matters: Why Taking Hormones in Menopause Can Improve and Lengthen Women's Lives -- Without Raising the Risk of Breast Cancer

• Mind Pump #2502: Hormone Therapy for Aesthetics With Dr. Lauren Fitzgerald

• Mind Pump #2597: Before You Take Ozempic, Wegovy, or Mounjaro Listen to This!

• Muscle Mommy Movement

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

Featured Guest/People Mentioned

• LAUREN FITZ, M.D. (@drlaurenfitz) Instagram

• Website

• Dr. William Seeds (@williamseedsmd) Instagram

• Peter Attia, M.D. (@peterattiamd) Instagram

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

• Mind Pump Fit Tip: Guaranteed ways to build muscle. (2:40)
• The benefits of filtering the water you wash yourself with. (20:24)
• Living in a toxic world. (23:41)
• Stern looks. (31:41)
• Reminiscing on 10 years of Mind Pump. (33:00)
• Attaching responsibility. (41:07)
• Speaking identity into your kids. (43:43)
• Beware of ripping off BIG players. (46:57)
• Mind Pump Recommends Sean Combs: The Reckoning on Netflix. (49:55)
• CEO's hot mic blunder. (54:12)
• Epic Waymo fail! (56:55)
• AI or human made. (58:02)
• #ListenerCoaching call #1 – How do I put together a group workout that doesn't suck? (1:03:10)
• #ListenerCoaching call #2 – Can you foresee any issues using ChatGPT to provide a protocol of supplementation based on a recent blood test? (1:15:00)
• #ListenerCoaching call #3 – My problem is that I don't want to eat anymore. Where does the threshold end of me being this is enough food and I don't need to eat anymore? (1:25:51)
• #ListenerCoaching call #4 – I'm afraid if I don't train every day, I'll get fat. Help me get over this fear. (1:37:18)

Related Links/Products Mentioned

• Get Coached by Mind Pump, live! Visit https://www.mplivecaller.com
• Visit Jolie for an exclusive offer for Mind Pump listeners! **For the first time ever, Jolie is offering an exclusive 20% off discount. This is the perfect opportunity to give yourself or someone special a gift that will get used every day and truly transform everyday routines. **
• Visit Our Place for an exclusive offer for Mind Pump listeners! **Code MINDPUMP at checkout to save up to 35% sitewide now through January 12th. See why more than a million people have made the switch to Our Place kitchenware. With their 100-day risk-free trial, free shipping, and free returns, you can shop with total confidence. Shop the Our Place Holiday Sale right now!
• MAPS 15 FORTY PLUS 50% half from Dec. 14-20th. Code DECEMBER50 at checkout.
• Mind Pump Store
• Implications of sleep loss or sleep deprivation on muscle strength: a systematic review
• Stop Working Out And Start Practicing – Mind Pump Blog
• Mind Pump # 1230: Surviving & Thriving in a Toxic World With Max Lugavere
• The Start of Mind Pump | Mini Documentary
• Fig and Eagle
• Russian crypto scammer in $500M scheme and his wife dismembered as part of gruesome extortion plot: authorities
• Watch Sean Combs: The Reckoning | Netflix Official Site
• Campbell's Cans VP After Hot-Mic Insults Go Public
• 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
• MAPS Prime Pro Webinar
• Mind Pump #2457: Four Mistakes That Destroy Your Metabolism
• Sal Di Stefano's Journey in Faith & Fitness – Mind Pump TV
• DON'T listen to your body! | Mind Pump 2736 - YouTube
• Mind Pump Podcast – YouTube
• Mind Pump Free Resources

People Mentioned

• Max Lugavere (@maxlugavere) Instagram
• Scott Donnell (@imscottdonnell) Instagram
• Mind Pump Fitness Coaching (@mindpumppersonaltraining) Instagram