• Mind Pump Fit Tip: Don’t get that surgery!!! You could be making a huge mistake! Consider and listen to these 4 factors to make a better decision. (1:51)

• Static stretching combined with Brain.fm. (23:57)

• TVs look A LOT different these days. (28:30)

• The importance and value of maintaining exercise as you age. (29:16)

• Life expectancy trends of different countries. (31:35)

• Addressing the viral GLP-1 fear tactics. (33:46)

• The powerful tool of having coaches in your corner. (43:19)

• What’s more interesting than people? (44:32)

• The evolution of gyms. (48:16)

• Justin’s a workhorse. (51:02)

• #ListenerLive question #1 – I’m stuck in this 4-day split routine and not seeing the results I want. Any advice on how to bust out of this rut? (57:12)

• #ListenerLive question #2 – I am not seeing the physical results I’d like to after turning 40. Any advice on how to get out of this dad bod? (1:18:45)

• #ListenerLive question #3 – Any wisdom you guys can offer on the next steps in my own training and coaching business? (1:31:19)

• #ListenerLive question #4 – I got the gastric sleeve last year. Any recommendations on how to get more protein in? (1:40:55)

Related Links/Products Mentioned

• Ask a question to Mind Pump, live! Email: [email protected]

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

• Mind Pump Group Coaching

• February Promotion: MAPS Anabolic & No B.S. 6-Pack ** We are offering them both for the low price of $59.99, which is a savings of $114! **

• Displace TV

• Regular Exercise May Keep Your Body 30 Years 'Younger'

• The Impact of GLP1 Agonists on Bone Metabolism

• New Gym In Santa Cruz, Ca!

• Rise Above Fitness

• Get your free Sample Pack with any “drink mix” purchase! Also try the new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water: Visit DrinkLMNT.com/MindPump

• Train the Trainer Webinar Series

• Building Muscle with Adam Schafer – Mind Pump TV

• Visit Transcend for this month’s exclusive Mind Pump offer! 

• Online Personal Training Course | Mind Pump Fitness Coaching

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Paul Chek (@paul.chek) Instagram

• Max Lugavere (@maxlugavere) Instagram

• Justin Brink DC (@dr.justinbrink) Instagram

• Dr. William Seeds (@williamseedsmd) Instagram

• Brandan Schieppati (@brandanschieppati) Instagram

• Mind Pump Fit Tip: The pros and cons of group fitness coaching. (2:05)

• How much exercise do you really need to build muscle? (23:50)

• Sleep’s impact on an athlete’s performance. (28:31)

• Big Food vs. GLP-1s. (37:04)

• Don’t fall for this scam. (46:40)

• An Eastern medicine approach to avoid waking up in the middle of the night. (48:43)

• What prevents child predators? (53:39)

• #Quah question #1 – You guys are always giving great advice on fat loss, but can we get some rapid-fire tips for the hard gainers? (56:01)

• #Quah question #2 – How do I tell if a coach is worth the investment if the only option is online? (1:01:36)

• #Quah question #3 – I've seen lots of ads for beef organ supplements for women. Is that something good for females? And if so, what is a good reputable company to go through? (1:03:55)

• #Quah question #4 – What's your all-time favorite exercise to perform? (1:06:29)

Related Links/Products Mentioned

• Visit Legion Athletics for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP for 20% off your first order (new customers) and double rewards points for existing customers. **

• Visit Organifi for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP at checkout for 20% off. **

• Mind Pump Group Coaching

• February Promotion: MAPS Anabolic & No B.S. 6-Pack ** We are offering them both for the low price of $59.99, which is a savings of $114! **

• "The most perfect example of how important sleep is for athletes" - Expert says LeBron's sleeping habits may have made him the GOAT

• Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code 25MINDPUMP at checkout for 25% off your first month’s supply of Seed’s DS-01® Daily Synbiotic**

• Mind Pump #1622: Nine Signs Your Trainer Sucks

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

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Bret Contreras PhD (@bretcontreras1) Instagram

• Jordan Syatt (@syattfitness) Instagram

• Jordan Shallow D.C (@the_muscle_doc) Instagram

• Mike Matthews (@muscleforlifefitness) Instagram

• Dr. Stephen Cabral (@stephencabral) Instagram

• Jordan Peterson (@jordan.b.peterson) Instagram

• Brian Shaw (@shawstrength) Instagram

The 5 Secret Advantages of Old Experienced Lifters

• The 5 Secret Advantages of Old Experienced Lifters. (1:34)

• #1 - You can get the same or better results with lighter weight. (1:54)

• #2 - Muscle memory. (10:32)

• #3 - Keeping muscle requires far less work. (18:28)

• #4 - The difference between you and your peers becomes massive. (24:22)

• #5 - You know your body. (30:15)

• Questions:

• Can new/older lifters build muscle like younger lifters? (35:54)

• At what age should someone stop lifting heavy? (38:51)

• Are machines better for older lifters? (42:39)

• How should an older lifter eat? (45:33)

• What are the best supplements for older lifters? (47:00)

Related Links/Products Mentioned

• Visit Meal One by Kreatures of Habit for an exclusive offer for Mind Pump listeners! ** 25% off your first purchase sitewide! Discount Auto-apply at checkout! **

• Special Promotion: MAPS 40+ 50% off! ** Code HALFOFF at checkout. **

• Mind Pump #1932: Lifting Heavy Vs. Lifting Light

• Building Muscle with Adam Schafer – Mind Pump TV

• Prevent muscle loss with minimal training?

• Study Shows That Just One Training Session a Week Can Prevent Loss of Muscle Mass and Strength

• Muscle Mass and Strength Gains Following Resistance Exercise Training in Older Adults 65–75 Years and Older Adults Above 85 Years

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

• Mind Pump # 2497: The Amazing & Weird Side Effects of Creatine

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Ben Pakulski (@bpakfitness) Instagram

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

• Mind Pump Fit Tip: The downfall of the fitness industry: DON’T listen to people who do these three things. (2:34)

• The #1 benefit of personal training. (23:19)

• Introducing MAPS Transformation. (27:27)

• Why is poor sleep so common? (32:39)

• The flaw in the recent Jeff Nippard strict vs. cheat curl study. (39:02)

• How some people value how they look more than the way they perform. (41:26)

• The recent cultural shift to patriotism. (46:30)

• Why pure CBD sucks. (52:08)

• #ListenerLive question #1 – How do I maximize muscle gain 11 months before my next competition? (56:36)

• #ListenerLive question #2 – Do you have any suggestions for people working through your MAPS programs who experience chronic pain? (1:11:41)

• #ListenerLive question #3 – How do I know if I'm training to failure or not? (1:19:17)

Related Links/Products Mentioned

• Ask a question to Mind Pump, live! Email: [email protected]

• Visit Eight Sleep for an exclusive offer for Mind Pump Listeners! ** Code MINDPUMP to get $350 off Pod 4 Ultra. Currently, it ships to the United States, Canada, the United Kingdom, Europe, and Australia. **

• Visit NED for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP at checkout for 20% off **

• Train the Trainer Webinar Series

• February Promotion: MAPS Anabolic & No B.S. 6-Pack ** We are offering them both for the low price of $59.99, which is a savings of $114! **

• Mind Pump #1622: Nine Signs Your Trainer Sucks

• Mind Pump #1717: Why Before & After Pictures Are Bullsh*t

• The Effectiveness of Personal Training on Changing Attitudes Towards Physical Activity

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

• Mind Pump Group Coaching

• Are Cheat Reps Actually Cheating? – BarBend

• Kat Williams Roast Video

• Visit Butcher Box for this month’s exclusive Mind Pump offer!  ** New users will receive their choice between chicken breast, ground beef, or top sirloin in every box for a year + use code MINDPUMP and get $20 off your first box. **

• Online Personal Training Course | Mind Pump Fitness Coaching

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Kyle P (@mindpumpkyle) Instagram

• Jeff Nippard (@jeffnippard) Instagram

• Jon Fitch (@jonfitchsmash) Instagram

• GEORGIO POULLAS (@georgiopoullas) Instagram

• Mind Pump | Ann Svogun (@mindpumpann) Instagram

• Dr. John Delony (@johndelony) Instagram

If Someone Wants to Go from Dad Bod to Fit at 40, What Are the First 7 Steps They Should Take?

• If someone wants to go from dad bod to fit at 40, what are the first 7 steps they should take?

• #1 - Lift weights. (1:08)

• #2 - Eat ONLY real food. (6:11)

• #3 - Eat protein first. (8:20)

• #4 - Eat veggies second for every meal. (13:18)

• #5 - Get consistent sleep. (16:37)

• #6 - Check hormones. (19:38)

• #7 - Ignore scale and mirror, focus on health and performance. (23:25)

• Questions (Diet, Training, & Lifestyle): 

• How do I build a simple meal plan that helps me lose fat without feeling like I’m starving all the time? (26:06)

• Do I need to completely cut out beer and junk food, or is there a way to enjoy them in moderation? (29:32)

• What’s the best workout plan for someone in their 40s who hasn’t exercised regularly in years? (32:50)

• How often should I train each week to lose fat and build muscle without overdoing it? (34:31)

• Should I be lifting heavy weights at 40, or is it safer to stick with bodyweight exercises? (36:06)

• I feel stiff and sore after workouts. How can I improve my recovery and flexibility at this age? (38:28)

• How do I stay consistent with my fitness goals when work and family responsibilities take up most of my time? (40:29)

• What’s the best way to involve my family in this fitness journey so I don’t feel like I’m doing it alone? (43:29)

Related Links/Products Mentioned

• Visit Transcend for this month’s exclusive Mind Pump offer! 

• February Promotion: MAPS Anabolic & No B.S. 6-Pack ** We are offering them both for the low price of $59.99, which is a savings of $114! **

• Building Muscle with Adam Schafer – Mind Pump TV

• Mind Pump #2437: What Happens to Your Body When You Quit Ultra-Processed Foods for 30 Days

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

• Use the 3-2-1 Formula for Best Sleep Results | Cabral Concept 2526

• Mind Pump #2320: Throw Away the Scale!

• Mind Pump #2235: Ten Tips for a Leaner, Fitter Body After Age 40

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

• Why Your Tempo Matters When You Workout! – Mind Pump TV

• Sore muscles…what does it mean? – Mind Pump Blog

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

• Mind Pump #2112: Is 15 Minutes Enough Time for an Effective Workout?

• Mind Pump #2152: How to Convince Friends & Family to Work Out

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Dr. Stephen Cabral (@stephencabral) Instagram

• Dr. William Seeds (@williamseedsmd) Instagram

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

• Mind Pump Fit Tip: The top 5 plateau busters! (1:48)

• Cheat vs. strict curls. Which are better for progress? (20:11)

• Omega-3s can slow the aging process. (27:39)

• Real vs lab-created shilajit. (30:29)

• Creatine and head trauma. (34:54)

• Cannabis legalization/rehab increase. (36:56)

• Scary smartphone statistics. (48:56)

• #ListenerLive question #1 – Is it bad to lift a Rate of Perceived Exertion (RPE) of 8 or 9 every time I workout? (52:53)

• #ListenerLive question #2 – I’ve hit my protein target easily at 1600-1700 calories. However, I am not reaching the 2633 caloric target. Am I okay to continue or should I try to hit the 2633 target too? (1:06:04)

• #ListenerLive question #3 – As an “athlete,” would I be good to just run Performance/Performance 15 forever? (1:12:20)

• #ListenerLive question #4 – Do you think autoimmunity, Hashimoto's in particular, makes it difficult to build muscle? (1:20:40)

Related Links/Products Mentioned

• Ask a question to Mind Pump, live! Email: [email protected]

• Visit Organifi for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP at checkout for 20% off. **

• Visit Rock Recovery Center for the exclusive offer for Mind Pump listeners! ** They’re offering a free consultation call to discuss your situation. Whether you’re personally battling addiction or have a loved one in need of help, they’re here to guide you toward the support you need. 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 **

• Train the Trainer Webinar Series

• February Promotion: MAPS Anabolic & No B.S. 6-Pack ** We are offering them both for the low price of $59.99, which is a savings of $114! **

• Muscle memory: A long break from exercise has little impact on strength

• 7-Day Overtraining Rescue Guide | Free by Mind Pump Media

• Mind Pump #1932: Lifting Heavy Vs. Lifting Light

• Are Cheat Reps Actually Cheating? - BarBend

• Omega-3s can slow down aging process | ScienceDaily

• How & Why to Take Creatine for Brain Injury & Recovery

• Cannabis/Marijuana Use Disorder > Fact Sheets - Yale Medicine

• How Much Time Does the Average Person Spend on Their Phone in 2025 ? 

• Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP10 at checkout**

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

• Mind Pump #2490: Improve Your Muscle, Strength & Athleticism in Only 15 Minutes a Day

• Building Muscle with Adam Schafer – Mind Pump TV

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Jeff Nippard (@jeffnippard) Instagram

• Andy Galpin (@drandygalpin) Instagram

• Adam | Relationship Psychology (@attachmentadam) Instagram

• Mind Pump Fit Tip: The BEST style of workout if you only have 3 days a week to try to burn fat, build muscle, and get lean. (2:05)

• More ALARMING news on microplastics. (17:57)

• Probiotics to improve the body’s immune system. (29:01)

• Justin’s training philosophy going into his upcoming YouTube series. (32:15)

• The startling progression of Sal’s bag and what’s currently in it. (42:30)

• Mind Pump is looking for trainers. Apply today! (45:20)

• Magnus Carlsen is a SPECIAL mind. (48:10)

• Justin’s “Uncle Rico” moment. (53:21)

• #Quah question #1 – What are the best mobility movements for someone sitting at a desk for 8+ hours a day? (58:45)

• #Quah question #2 – I am training for a Hyrox, what MAPS program would be best for training? (1:03:10)

• #Quah question #3 – My neck and upper traps are tight. Every time I try to do your mobility stuff like wall slides and handcuffs with rotation, it makes it worse. What should I do? (1:07:02)

• #Quah question #4 – What’s the difference between prebiotics and probiotics? Should you be taking both? Thoughts on prebiotic sodas? Are they worth it? (1:11:34)

Related Links/Products Mentioned

• Visit Our Place for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout to receive 10% off sitewide. Our Place offers a 100-day trial with free shipping and returns. **

• Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code 25MINDPUMP at checkout for 25% off your first month’s supply of Seed’s DS-01® Daily Synbiotic**

• Train the Trainer Webinar Series

• February Promotion: MAPS Anabolic & No B.S. 6-Pack ** We are offering them both for the low price of $59.99, which is a savings of $114! **

• Mind Pump # 2477: Our 10 Favorite MAPS Programs

• Your brain may have a plastic spoon’s worth of microplastics, study finds

• New study suggests link between autoimmune diseases and dementia

• Mind Pump Personal Training – Apply today!

• They blindfolded Chess legend Magnus Carlsen and made him face 10 players at once. He still won.

• Visit JOYMODE for an exclusive offer for Mind Pump listeners! ** Promo code MINDPUMP at checkout for 20% off your first order **

• The Wall Test | Mind Pump TV

• Special Promotion: MAPS Performance | MAPS OCR 50% off! ** Code HALFOFF at checkout. **

• MAPS Prime Pro Webinar

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Dr. William Seeds (@williamseedsmd) Instagram

• Max Lugavere (@maxlugavere) Instagram

• Hunter McIntyre (@huntthesheriff) Instagram 

STOP Trying to Go From 30% to 10% Body Fat & DO THESE 3 Things Instead!

• The BIGGEST mistake people make when trying to do this. (1:08)

• Changing your approach. (3:09)

• STOP Trying to Go From 30% Body Fat To 10% Body Fat & DO THESE 3 Things Instead!

• #1 - Get stronger. (5:47)

• #2 - Get healthier. (9:50)

• #3 - Change your relationship with food. (16:50)

• Questions:

• How many calories should I be eating to lose fat without starving myself? (26:59)

• How do I figure out how much protein, carbs, and fat I should be eating? (29:29)

• Do I need to completely cut out carbs to get lean, or is there a smarter way? (31:45)

• What are the best foods to keep me full while I’m trying to lose weight? (34:04)

• How do I deal with cravings? I keep wanting snacks even though I’m trying to stay on track! (36:07)

• Does intermittent fasting really work, or is it just another fad? (38:50)

• Is it okay to have a cheat meal every week, or will that totally mess up my progress? (40:59)

• How do I stick to my diet when I eat out with friends or family? (44:44)

• Should I be taking any supplements to help burn fat or build muscle while I’m dieting? (46:25)

Related Links/Products Mentioned

• Get your free Sample Pack with any “drink mix” purchase! Also try the new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water: Visit DrinkLMNT.com/MindPump

• February Promotion: MAPS Anabolic & No B.S. 6-Pack ** We are offering them both for the low price of $59.99, which is a savings of $114! **

• Building Muscle with Adam Schafer – Mind Pump TV

• Mind Pump #2442: How Strong Should You Be? The Fastest Way to Get Bigger & Stronger at the Same Time

• The Power of Mindful Eating - Transform Your Relationship with Food

• Mind Pump #1830: Five Steps to Determine Your ideal Caloric Intake

• The Myth of Optimal Protein Intake – Mind Pump Media

• Mind Pump #1860: Fourteen of the Best Foods for an Amazing Physique

• Mind Pump #1797: The 5 Step Strategy to Defeat Cravings

• Mind Pump #2405: The 5 Intermittent Fasting Mistakes Causing Weight Gain

• Mind Pump #2162: The Best Supplements You Can Take for Building Muscle, Performance & Health

• 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 top 5 fat-burning muscle-building superfoods. (2:22)

• Aging spikes. (15:12)

• A supplement with PROFOUND benefits as you age. (24:42)

• Cannabinoids and their effect on sleep. (29:28)

• Who are kids most likely to misbehave in front of? (36:13)

• The product family members love the most. (50:48)

• #ListenerLive question #1 – What are some ways I can get my legs to grow more muscle with the two months left I have in my bulk? (56:04)

• #ListenerLive question #2 – Any training and diet tips for a larger athletic guy trying to maintain strength while optimally losing weight for better overall health? (1:08:57)

• #ListenerLive question #3 – How do I balance the mental health benefits of exercise with the potential physical strain of overtraining? (1:19:51)

• #ListenerLive question #4 – What should a year of training look like for someone who had never done less than 6 reps in the gym, until doing some MAPS programs, but wants to transition into powerlifting? (1:32:38)

Related Links/Products Mentioned

• Ask a question to Mind Pump, live! Email: [email protected]

• Visit NED for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP at checkout for 20% off **

• 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) **

• February Promotion: MAPS Anabolic & No B.S. 6-Pack ** We are offering them both for the low price of $59.99, which is a savings of $114! **

• Mind Pump #1860: Fourteen of the Best Foods for an Amazing Physique

• Human aging accelerates dramatically at age 44 and 60

• DHEA benefits, dosage, and side effects - Examine

• Largest Study Ever Done on Cannabis and Brain Function Finds Impact on Working Memory

• Here's Why Kids Behave So Much Worse Around Their Parents

• Visit Luminose by Entera for an exclusive offer for Mind Pump listeners! ** Promo code MPM at checkout for 10% off their order or 10% off their first month of a subscribe-and-save. **

• Mind Pump #1927: Performance Training Secrets from a Top NBA Trainer With Cory Schlesinger

• Mind Pump #2160: Macro Counting Master Class

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

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Cory Schlesinger (@schlesstrength) Instagram

Why All Women Should Take Creatine

• The four myths surrounding creatine and why all women should take it. (1:21)

• #1 - Creatine makes you bulky. (3:38)

• #2 - Creatine makes you bloated. (9:58)

• #3 - Creatine makes you gain weight. (17:48)

• #4 - Creatine is unsafe. (21:08)

• Questions: 

• Is there a best time to take creatine? (28:26)

• Who should not take creatine? (28:59)

• Does creatine cause hair loss? (30:01)

Related Links/Products Mentioned

• Visit Legion Athletics for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP for 20% off your first order (new customers) and double rewards points for existing customers. **

• February Promotion: MAPS Anabolic & No B.S. 6-Pack ** We are offering them both for the low price of $59.99, which is a savings of $114! **

• Mind Pump #2497: The Amazing & Weird Side Effects of Creatine

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources