The Ultimate Fat Loss and Muscle Gain Cheat Sheet

• They have a lot more in common than people think. (1:04)

• The Ultimate Fat Loss and Muscle Gain Cheat Sheet

• #1 - Caloric deficit/surplus. (2:36)

• #2 – Lifting Weights. (12:57)

• #3 – Sleep. (21:10)

• #4 – Water. (30:04)

• #5 – Supplements. (34:28)

Related Links/Products Mentioned

• Mind Pump Group Coaching Scholarship

• May Special: MAPS 15 Performance or RGB Bundle 50% off! ** Code MAY50 at checkout **

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

• Mind Pump # 1835: Why Resistance Training Is the Best Form of Exercise for Fat Loss and Overall Health

• Mind Pump # 1547: The Hidden Benefits of Lifting Weights

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

• Mind Pump # 2377: The 4 Most Valuable Supplements Everyone Should Take

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

• 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: 5 Ways to Become More Fit Without Exercise. (2:24)

• The role of the microbiome of the face for skin health. (27:57)

• Undercover nerds. (30:08)

• Making the case against living next to a golf course. (34:50)

• The classic combination to fight against Alzheimer’s and Parkinson’s disease. (37:15)

• Will a fit body be rarer than a Rolex in 5 years? (41:25)

• The prison of inauthenticity. (46:19)

• The future of the gym industry. (55:53)

• #ListenerLive question #1 – What program would you suggest I run to improve my speed and agility? (1:01:28)

• #ListenerLive question #2 – How do I effectively incorporate cardio while still following your programs? (1:11:00)

• #ListenerLive question #3 – How can you change your negative body image? (1:27:14)

• #ListenerLive question #4 – How can I get past the mental aspect of reverse dieting? I’ve made good progress, but I want to continue seeing the weight go down. (1:36:34)

Related Links/Products Mentioned

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

• Train the Trainer Webinar Series

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

• Visit PRx Performance for an exclusive offer for Mind Pump listeners! ** No Code for 5% Discount gets automatically applied at checkout. **

• May Special: MAPS 15 Performance or RGB Bundle 50% off! ** Code MAY50 at checkout **

• Long-Lasting Stretching Induces Muscle Hypertrophy: A Meta-Analysis of Animal Studies

• A scoping review of the effect of chronic stretch training on sleep quality in people with sleep disorders

• Effect of post-exercise sauna bathing on the endurance performance of competitive male runners

• Sauna use linked to longer life, fewer fatal heart problems

• Mind Pump #1822: Wim Hof on How to Control Your Immune System With Breathwork

• Controversial New Study Links Parkinson's With Living Near a Golf Course

• Beneficial effects of nicotine

• Watch Untold: The Liver King | Netflix Official Site

• The Primal Connection: Follow Your Genetic Blueprint to Health and Happiness – Book by Mark Sisson

• Mind Pump Group Coaching

• Fitt Insider Gym/Studio Post

• 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

• Mind Pump #2585: How to Become the Ultimate Hybrid Athlete

• Mind Pump #2432: The Truth About Essential Amino Acids with Angelo Keely

• Mind Pump #2287: Bodybuilding 101- How to Bulk and Cut

• Shrink Your Waist with Stomach Vacuums | MIND PUMP

• Hip Flexor Deactivators- Do these first to maximize your Ab development

• Visit Transcend for this month’s exclusive Mind Pump offer! ** 25% off all GLP-1s – This includes the GLP-1 probiotic which people can order through their specialist. **

• Mind Pump #2601: How to Eat and Exercise for Different Body Types & More (Listener Live Coaching)

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Wim Hof (@iceman_hof) Instagram

• Max Lugavere (@maxlugavere) Instagram

• Liver King (@liverking) Instagram

• Dr. Gabrielle Lyon (@drgabriellelyon) Instagram

Tom Bilyeu

• The trigger that spun him out to make the content he is covering now. (1:13)

• Understanding that we live in an economic system that was constructed. (4:06)

• Debt jubilee. (10:51)

• How forward progress does NOT care about any given generation. (12:57)

• The existential crisis of having no meaning or purpose. (17:40)

• How long will we remain human? (19:47)

• The fast takeoff. (22:08)

• Humans doing bad vs. AI doing bad. (25:31)

• AI and the impact on his sci-fi writer brain. (28:45)

• Are we in the Matrix? (32:52)

• How does he remain an atheist going down this rabbit hole? (35:59)

• Thucydides Trap. (42:32)

• US/China AI race. (43:39)

• Experts vs arguments. (45:11)

• Happiness is a choice. (47:18)

• His decision not to have children. (50:27)

• We have a technology problem, not a population problem. (57:39)

• Shared memory document. (1:02:05)

• The biggest learning lessons from being in the media. (1:07:54)

• His mis map of NFTs. (1:11:29)

Related Links/Products Mentioned

• Visit Eight Sleep for an exclusive offer for Mind Pump Listeners! ** Use the code MINDPUMP to get $350 off your very own 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. **

• May Special: MAPS 15 Performance or RGB Bundle 50% off! ** Code MAY50 at checkout **

• The Creature from Jekyll Island: A Second Look at the Federal Reserve

• Money Printing and Inflation

• Thucydides Trap - Wikipedia

• Neon Future Comic Series | Volume 1 Graphic Novel by Impact Theory

• Lights On: How Understanding Consciousness Helps Us Understand the Universe

• Joe Rogan Experience #2303 - Dave Smith & Douglas Murray

• 1493: Uncovering the New World Columbus Created

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

Featured Guest/People Mentioned

• Tom Bilyeu (@tombilyeu)  Instagram

• Website

• YouTube

• Ray Dalio (@raydalio) X/Twitter

• Annaka Harris (@annakaharrisprojects) Instagram

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

• Mind Pump Fit Tip: The 5 MOST effective ways to achieve a calorie deficit. (2:11)

• The Mind Pump Butcher Box is here! (25:43)

• The power of the placebo effect. (28:26)

• I want to believe. (34:37)

• The most motivating thing you can see in the gym. (37:24)

• Are you retired? (39:38)

• Baby AI. (45:54)

• Social contagion is a REAL thing. (47:31)

• The positive feedback loop of Brain.fm. (49:59)

• #ListenerLive question #1 – Why would I need to change up my workout? (54:26)

• #ListenerLive question #2 – When do you know if your cut is not working? (1:01:08)

• #ListenerLive question #3 – Why would more movement and lower calorie intake cause a stall and an increase? (1:12:30)

• #ListenerLive question #4 – How can I get calories in when I don’t have the appetite? (1:25:19)

Related Links/Products Mentioned

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

• Visit Butcher Box for this month’s exclusive Mind Pump offer!  ** For a limited time, new Butcher Box members who sign up through Mind Pump will receive: $20 OFF their first box, free chicken breast, ground beef, OR salmon in every box for a whole year! A curated box pre-filled with Mind Pump’s favorite cuts — no guesswork, just great meat. **

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

• Train the Trainer Webinar Series

• May Special: MAPS 15 Performance or RGB Bundle 50% off! ** Code MAY50 at checkout **

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

• Mind Pump Group Coaching

• The Problem of Placebo Responses in Clinical Trials

• Mind Movies - Positive Daily Affirmations & Digital Vision Boards

• 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 #2312: Five Steps to Bounce Back From Overtraining

• Mind Pump #2210: Best Workouts for Bulking & Cutting

• Mind Pump #2287: Bodybuilding 101- How to Bulk and Cut

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

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Josh Nickerson (@mindpumpjosh) Instagram

• Tom Bilyeu (@tombilyeu)  Instagram

• Bret Contreras PhD (@bretcontreras1) Instagram

• Mind Pump Fit Tip: Muscle-building showdown…Barbells vs. dumbbells vs. machines. Which ones are best? Worst? (1:41)

• The Shilajit market is EXPLODING on social media. (31:05)

• Hungary’s answer to depopulation. (36:37)

• Mind Pump Recommends: Untold: The Liver King on Netflix. (42:43)

• Favorite LMNT sparkling flavors. (53:44)

• #Quah question #1 – Is it possible to specifically target the individual heads of the triceps? I am seeing growth in the lateral heads, but very minimal in the long heads. (57:26)

• #Quah question #2 – How do you stay motivated in a program when there is an exercise that you hate doing? For example, I despise Turkish Get Ups to the point that I don't even want to do MAPS 15 Minutes. (1:01:40)

• #Quah question #3 – I've been told collagen is an incomplete protein. Does your body utilize it the same way it would whey or pea protein? Does it count towards your macros the same as a “whole” protein? (1:05:03)

• #Quah question #4 – How do you train with osteopenia that is the result of overtraining and undereating? (1:07:16)

Related Links/Products Mentioned

• Train the Trainer Webinar Series 

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

• 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

• May Special: MAPS 15 Performance or RGB Bundle 50% off! ** Code MAY50 at checkout **

• Mind Pump #2455:  The 5 Gym Machines You Need to Stop Using ASAP

• Clinical evaluation of purified Shilajit on testosterone levels in healthy volunteers

• Shilajit Extract May Upregulate Genes Responsible for Collagen Synthesis

• 'Baby machines': eastern Europe's answer to depopulation

• Watch Untold: The Liver King | Netflix Official Site

• The Primal Connection: Follow Your Genetic Blueprint to Health and Happiness – Book by Mark Sisson

• Mind Pump #645: How to Become a YouTube Celebrity with Brandon Carter & Connor Murphy

• 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. **

• Build Your Triceps with Angles – Mind Pump TV

• Build Your Biceps with Angles – Mind Pump TV

• Mind Pump #1547: The Hidden Benefits of Lifting Weights

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Drew Canole (@drewcanole) Instagram

• Liver King (@liverking) Instagram

• Connor Murphy (@connormurphyofficial) Instagram

The Top Meats, Fruits, and Veggies for Muscle Gain & Fat Loss

• Important context to consider when making this list. (1:04)

• Meat (3:20)

• Beef.

• Chicken thighs.

• Wild-caught salmon.

• Lamb.

• Fruit (14:32)

• Bananas.

• Blueberries.

• Apples.

• Veggies (22:18)

• Sweet potato.

• Beets.

• Broccoli.

Related Links/Products Mentioned

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

• May Special: MAPS 15 Performance or RGB Bundle 50% off! ** Code MAY50 at checkout **

• Mind Pump #1605: How to Get Jacked on a Budget

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

• Conjugated Linoleic Acid benefits, dosage, and side effects

• Apple consumption is associated with a distinctive microbiota, proteomics and metabolomics profile in the gut of Dawley Sprague rats fed a high-fat diet

• Beetroot Juice for Strength Gains: It’s not just for Endurance Athletes!

• Broccoli and other cruciferous veggies can significantly lower cancer risks

• 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: How to eat and exercise for different body types. (2:08)

• Chore play. (23:27)

• Cannabis and dementia. (28:12)

• Not walking makes your brain shrink. (30:44)

• Red-light therapy for the treatment of acne. (34:38)

• Catching up with Lora Lavelle to talk about her son’s experience at Rock Recovery Center. (39:03)

• The effect of one night of poor sleep on performance. (52:23)

• Fun Facts with Justin: Tardigrade Humans. (56:01)

• Mind Pump Group Coaching. (1:01:45)

• #ListenerLive question #1 – What sort of program would you suggest to fix diastasis recti, and for how long? (1:03:00)

• #ListenerLive question #2 – Any guidance on how I can weight train with chronic wrist issues (1:09:11)

• #ListenerLive question #3 – What does life look like after MAPS Transform? (1:26:57)

• #ListenerLive question #4 – Since I eat a low-carb diet, am I hindering my gains? If so, how can I get my carbs up but stay grain-free? (1:32:41)

Related Links/Products Mentioned

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

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

• Visit Rock Recovery Center for the exclusive offer for Mind Pump listeners! ** Ben and Tom know firsthand the struggles of addiction and alcoholism. With years of experience helping thousands of individuals, they offer 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. Don’t wait—take the first step today. **

• May Special: MAPS 15 Performance or RGB Bundle 50% off! ** Code MAY50 at checkout **

• Risk of Dementia in Individuals With Emergency Department Visits or Hospitalizations Due to Cannabis

• Moderate exercise such as walking 'boosts memory power'

• Light-based therapies in acne treatment

• Real Recovery Talk Podcast: IS YOUR CHILD ADDICTED TO DRUGS?

• Sleep in marathon and ultramarathon runners: a brief narrative review

• The effects of sleep loss on capacity and effort

• Scientists Put Tardigrade DNA Into Human Stem Cells: Here's Why

• Train the Trainer Webinar Series

• Mind Pump Group Coaching

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

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

• Visit Transcend for this month’s exclusive Mind Pump offer! ** 25% off all GLP-1s – This includes the GLP-1 probiotic which people can order through their specialist. **

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Adam | Relationship Psychology (@attachmentadam) Instagram

• Thomas Conrad (@realrecoverytalktom) Instagram

• Ben Bueno (@realrecoverytalkben) Instagram

3 Part Trainer Bonus Series – EP 3: How to Do an Assessment the Right Way (SELL TRAINING)

• Why trainers MUST use assessments. (0:42)

• The main value and goal of this first free session. (3:25)

• Mistakes trainers make. (8:40)

• How to Do an Assessment the Right Way (SELL TRAINING)

• #1 – Use easy-to-understand terminology and explain what it means to them. (15:51)

• #2 – Explain the benefit of what you will do for that problem. (17:11)

• #3 – Tie down or agree, this is valuable. (18:26)

Related Links/Products Mentioned

• Trainer the Trainer Webinar Series

• Mind Pump # 1262: Why Fitness Assessments are Important

• Mind Pump # 1622: Nine Signs Your Trainer Sucks

• MAPS Prime Webinar

• 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

 Part Trainer Bonus Series – EP 2: Diet & Exercise Strategies (THAT WORK) and That Clients Love!

• The MOST valuable piece for coaches and trainers. (0:28)

• Will they do it? (2:36)

• Does it have a large payoff? (4:17)

• Is this realistically sustainable forever? (5:15)

• General Diet Strategies That Have the Biggest Payoff That Clients Love!

• Level 1 – Avoid heavily processed foods. (7:55)

• Level 2 – Hit your target body weight in grams of protein and eat it FIRST. (15:10)

• Level 3 – Aim for ½ to a gallon of water a day. (20:02)

• Level 4 – Track. (22:46)

• General Exercise Strategies That Have the Biggest Payoff That Clients Love!

• Level 1 – Walk after meals. (26:21)

• Level 2 – Strength training. (29:38)

• Level 3 – Daily mobility. (32:30)

• Level 4 – Structured cardio. (33:35)

Related Links/Products Mentioned

• Trainer the Trainer Webinar Series

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

• Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake

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

• Mind Pump # 2160: Macro Counting Master Class

• 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 # 1835: Why Resistance Training Is the Best Form of Exercise for Fat Loss and Overall Health

• 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

• Chris Kresser M.S., L.Ac. (@chriskresser) Instagram

Trainer Bonus Series Episode 1: The Successful Trainer Mindset

• What makes a successful trainer mindset? (1:31)

• Defining what a successful trainer is. (2:10)

• 5 Steps to Develop a Successful Trainer Mindset

• #1 – Love people as much or more as you love fitness. (5:00)

• #2 – Have to be growth minded. (10:03)

• #3 – Be purpose driven. (17:24)

• #4 – Health is a priority. (21:40)

• #5 – Loves to share what works with other trainers. (23:39)

• Mind Pump Trainer Oath

• #1 – YOU are responsible for your clients’ successes and failures. (27:59)

• #2 – NEVER make false promises. (29:20)

• #3 – PRIORITIZE your client's health over their aesthetics. (30:28)

• #4 – ALWAYS meet your clients where they are. (31:05)

• #5 – ALWAYS aim for sustainability over speed. (32:27)

Related Links/Products Mentioned

• Trainer the Trainer Webinar Series

• Mind Pump #2515: How to Become a Successful Trainer in 2025

• Mind Pump #2172: Five Commandments For Successful Personal Trainers

• 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