• Prediction on flow of gym traffic for 2026. (1:32)

• The Ozempic weight-loss strategy. (4:51)

• Biggest bang for your buck style of training. (8:17)

• The #1 reason most people fail on their New Year's resolutions. (9:59)

• How much strength training is required? (11:14)

• Priming vs. warm-up. (14:45)

• The value of the stability ball for beginners. (18:23)

• How do I measure progress? (21:46)

• The importance of daily movement. (24:24)

• What fat loss looks like with strength training. (28:21)

Related Links/Products Mentioned

• Special Promotion: MAPS Starter 50% off! **Code NEWYEAR50 at checkout. **

• 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

• Mind Pump Store

• Mind Pump #2187: Why Building Muscle Is More Important Than Losing Fat With Dr. Gabrielle Lyon

• Mind Pump #2761: 5 Ways to Predict Mortality (NO BLOOD TEST REQUIRED)

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

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

• Mind Pump #2757: When Life Gets Busy, Your Fitness Should Shrink…Not Disappear!

• Mind Pump #1530: Why Warm-Ups Are a Waste of Time

• The Wall Test | Mind Pump TV

• 90/90 to Pigeon Pose Hip Stretch Progression – YouTube

• Mind Pump #1287: Why the Stability Ball Belongs in Your Workout Routine

• 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 # 2545: Transform Your Body in 90 Days

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

Dr. Gabrielle Lyon (@drgabriellelyon) Instagram

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

• Mind Pump Fit Tip: 5 Simple Ways to Accelerate Fat Loss FAST! (2:16)

• AI is a TERRIBLE coach or trainer and the value of human connection. (25:26)

• Shout out to Caldera! (46:30)

• Shout out to Gabrielle Lyon and the Forever Strong Experience. (48:47)

• How long should the average person spend in the gym? (51:48)

• Success is NOT just about making money. (57:50)

• Higher doses of creatine can erase the measurable effects of sleep deprivation. (1:03:44)

• #ListenerCoaching call #1 – Why is my HRV low despite tracking macros, adjusting training, and managing stress while aiming to lose weight and body fat? (1:06:44)

• #ListenerCoaching call #2 – How to determine what weight to lift when not using percentages based on your 1-rep max. (1:18:20)

• #ListenerCoaching call #3 – How can I balance giving God the glory for training others while also having the desire to be financially successful with it? (1:26:14)

Related Links/Products Mentioned

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

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

• 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! **

• MAPS 15 Symmetry 50% off! ** Code DECEMBER50 at checkout. **

• Mind Pump Store

• How to Undulate Your Calories for Faster Weight Loss & an Improved Metabolism

• Carb Cycling: A Good Way To Lose Fat? – Mind Pump Blog

• The Benefits Of Carb Cycling – Mind Pump Show

• Attend the Forever Strong Experience, a free virtual event created and hosted by Dr. Gabrielle Lyon on January 10! Sign up here: https://drgabriellelyon.com/forever-strong-exeperience/

• Mind Pump #2757: When Life Gets Busy, Your Fitness Should Shrink…Not Disappear!

• Watch Elway | Netflix Official Site

• Visit Hiya for an exclusive offer for Mind Pump listeners! ** Receive 50% off your first order **

• Mind Pump #2250: How Eating More Can Make You Leaner (& How Eating Less Can Make You Fatter)

• How to Choose the Correct Weight for a Lift - YouTube

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

• Trainer Bonus Series Episode 1: The Successful Trainer Mindset

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• IFBB PRO Johnny Sebastian (@_johnnysebastian) Instagram

• Jonathan Pageau (@jonathan.pageau) Instagram

• Dr. Gabrielle Lyon (@drgabriellelyon) Instagram

• Jay Campbell (@jaycampbell333) Instagram

• Ben Pollack, Ph.D. (@phdeadlift) Instagram

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: Eat as Much as You Want, but Don't Get Fat (JUST follow these 2 rules). (2:28)

• The disturbing "Doll mom" trend. (25:03)

• Has masculinity always been more fragile than femininity? (31:10)

• The practice of writing down failures and revisiting later what you learned from them. (32:25)

• Fun Facts with Justin: Toad mutation. (39:06)

• Mystery Our Place unboxing. (40:55)

• The value of getting a full-body scan. (45:20)

• The impact of higher doses of creatine. (51:51)

• Glycerol for better pumps. (54:26)

• #Quah question #1 – I want to build muscle but also start BJJ this year as a 41-year-old. Is it possible? If so, how should I program? (57:24)

• #Quah question #2 – What are some recommended movements and/or routines for joint instability? (1:00:22)

• #Quah question #3 – At what age did you realize you no longer needed to hit PRs? (1:02:27)

• #Quah question #4 – What are some helpful tips to stay focused and motivated? (1:08:02)

Related Links/Products Mentioned

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

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

• MAPS 15 Symmetry 50% off! ** Code DECEMBER50 at checkout. **

• Mind Pump Store

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

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

• Doll mom earns $200K a year playing with fake babies

• The Happiness Professor: THIS Will ACTUALLY Make You Happier

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

• Z Press to take Your Shoulder Development to the Next Level – Mind Pump TV

• Justin's Road to 315 Push Press

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Paul Chek (@paul.chek) Instagram

• Arthur Brooks (@arthurcbrooks) Instagram

• Endlessly beginning and living to express yourself at the highest level. (2:31)

• "Those who live truly, shall see truly." Her introduction and special connection to Mind Pump. (5:40)

• Creating the trend, not following the trend. (12:47)

• Factors that keep the vitality of a relationship intact. (18:36)

• The difference between teammates and friends. (32:14)

• The conflicting feelings growing in the public eye. (36:46)

• Stay authentic. (46:04)

• The lives lived during Mind Pump's tenure. (49:44)

• Pivoting the business, stretching your capacity, and the value of a GOOD personal trainer. (59:04)

• "Would you have it any other way." (1:04:50)

• The myth of having certainty. (1:07:36)

• Making peace with the worst outcome. (1:09:49)

• Breaking through limiting beliefs. (1:11:53)

• Being the example. (1:18:04)

• How to develop good masculinity. (1:20:22)

• Highlighting not so seen honorable traits. (1:24:18)

• Where do you hope to be 10 years from now? (1:47:47)

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. **

• MAPS 15 Symmetry 50% off! ** Code DECEMBER50 at checkout. **

• Mind Pump Store

• Mind Pump # 474: Arya Saffaie Lifetime Natural Men's Physique 2X Olympia Athlete

• Mind Pump # 2505: The Story of Mind Pump (10 Year Anniversary Special)

• The Start of Mind Pump | Mini Documentary

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

Featured Guest/People Mentioned

• Roxanne Saffaie (@roxylook) Instagram

• Website

• Podcast

• Arya Saffaie IFBB Pro (@arya_saffaie) Instagram

• Dr. Gabrielle Lyon (@drgabriellelyon) Instagram

Simon Sinek (@simonsinek) Instagram

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

• Mind Pump Fit Tip: 5 Ways to Predict Mortality (NO BLOOD TEST REQUIRED). (2:27)

• Good and bad news for young men. (22:20)

• Reducing your calories without eating less by going grass-fed. (35:26)

• Runit is invading America. (40:16)

• Speaking identity into your children. (45:12)

• Sal has an athlete on his hands. (49:58)

• LMNT has single-handedly created this new electrolyte market. (52:49)

• #ListenerCoaching call #1 – I train hard and feel great, but I don't feel like it's translating to everyday life. What am I missing? (55:29)

• #ListenerCoaching call #2 – Needing some advice on my current aggressive fat loss and body recomposition journey. (1:07:55)

• #ListenerCoaching call #3 – What's your typical recommended rest between sets? (1:17:50)

• #ListenerCoaching call #4 – Needing guidance on my fitness path and seeking advice on training, macros, and whether you offer personal training. (1:25:08)

Related Links/Products Mentioned

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

• 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. **

• 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 Symmetry 50% off! ** Code DECEMBER50 at checkout. **

• Mind Pump Store

• Can a 10-second balance test predict longevity? - Harvard Health

• Sit-to-stand: The simple test that reveals how you're ageing

• A brief fitness test may predict how long you'll live

• Push-Ups and Heart Health: What Your Fitness Level Says About Your Risk

• HANDGRIP DYNAMOMETER

• Association of Grip Strength With Risk of All-Cause Mortality, Cardiovascular Diseases, and Cancer in Community-Dwelling Populations: A Meta-analysis of Prospective Cohort Studies

• 45 Percent of Guys 18-25 Have Never Asked a Girl Out in Person

• Australian collision sport Runit makes U.S. debut with stops in SoCal

• Rosenthal Effect: How Expectations Shape Reality

• Fig and Eagle

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

• Mind Pump #2411: How to Know You are Overtrained & Underfed, Why You May Not Feel Low Testosterone, How to Properly Cut & More (Listener Live Coaching)

• Mind Pump #2690: The NEW DIET Everyone Is Using For Fat Loss

• Mind Pump #1612: Everything You Need to Know About Sets, Reps & Rest Periods

• Mind Pump #2759: Progressive Overload, the Secret to Building Muscle and Burning Fat.

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Adam | Relationship Psychology (@attachmentadam) Instagram

• Scott Donnell (@imscottdonnell) Instagram

Mind Pump Fitness Coaching (@mindpumppersonaltraining) Instagram

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