Mind Pump: Raw Fitness Truth

My Maps Program: https://mymapsprogram.com $297 for a fully customized MAPS program. Answer 20 questions, get a program built for your specific goals and equipment, plus a 1-on-1 call with a trainer to review it. In this episode the guys break down everything about TRT — who it is for, who it is not for, and how to use it correctly. They cover the consistent decades-long decline in testosterone levels in men, why TRT is not a miracle cure-all if your lifestyle is poor, why the best clinics require patients to exercise and watch their diet, how Adam's best friend visibly changed in just one month without even realizing it, the impact of TRT on libido and marriage, and the Viagra and divorce spike story. They also cover the Mind Pump Dads group their trainers created independently, the Patrick David piece on fathers at different ages of a child's life, Adam's 100 lessons he reads with Max every night, how his son reacts to the lesson about not trying to fit in, Sal talking to his son about why some jobs pay more than others, Seed probiotic consistency and the sleep quality connection, and how to think about AI implementation in business — where it moves the needle and where it creates expensive distractions. Then they coach live callers submitted through mplivecaller.com. Mind Pump Fitness Coaching: https://mindpumpfitnesscoaching.com 1.9 NASM CEUs SPONSORS MP Hormones / Vita Bella: https://mphormones.com Code: MP249 — first month includes labs, a 45-minute medical consult and testosterone replacement, Enclomiphene or B12 for $249. Minimum 3-month commitment. Available including California. Offer valid through October 31st. Seed Daily Synbiotic: https://seed.com/mindpump Code: 25MINDPUMP for 25% off your first month. Hiya (kids' multivitamin): https://hiyahealth.com/MINDPUMP 50% off first order, no code needed. Zero sugar, non-GMO, vegan, allergy-free, NSF certified. LINKS Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 2:36 - TRT — who it is for, who it is not for and how to use it correctly 6:52 - The decades-long decline in testosterone levels and why nobody knows exactly why 9:21 - TRT is not a miracle cure-all — why lifestyle has to come first 15:03 - Who TRT is not for — the dumpster fire analogy 17:51 - TRT and libido — why this conversation has to happen with your partner 23:19 - Adam's best friend one month in — why he looks five years younger and doesn't even know why 27:52 - The Viagra and divorce spike story 32:21 - Mind Pump Dads — the internal group the trainers built on their own 36:16 - What is a Mind Pump dad — the seven qualities Sal wrote down 40:13 - The Patrick David piece on fathers at every age of a child's life 43:00 - Adam's 100 lessons with Max and the one his son reacts to every single time 50:22 - Seed probiotic consistency and the sleep quality connection 53:16 - Why some jobs pay more than others — Sal explains supply and demand to his son 1:00:39 - AI implementation in business — where it moves the needle and where it creates expensive distractions 1:06:33 - Caller: Ben (California) — security industry, newborn coming in two weeks, shift work, chronically exhausted 1:18:08 - Caller: Isaac (Vancouver) — scoliosis, hip compression, pre-wedding cut, gets MAPS Symmetry guidance 1:27:40 - Caller: Hayden (Canada) — lawyer and hockey coach, Italian family food culture, gets MAPS 15 and whole food rules 1:43:23 - Caller: Sidney (Tennessee) — four kids including a one-year-old, deadlifts 235, feels like she is falling behind

My Maps Program: https://mymapsprogram.com $297 for a fully customized MAPS program. Answer 20 questions, get a program built for your specific goals and equipment, plus a 1-on-1 call with a trainer to review it. Dr. Mike Israetel — co-founder of RP Strength, sport science PhD and competitive bodybuilder — joins the guys in person for a wide-ranging conversation that covers everything from vanity and body image to AI, GLP-1, UFOs and the future of humanity. Mike shares the thesis of his new book on vanity — that caring about your appearance is not inherently bad, that most people in gyms are there to look better even if they say otherwise, and that the data on plastic surgery and weight loss shows a small to moderate psychological uplift for most people with significant variation at the extremes. He and the guys debate whether looking better or the process of earning it is what actually improves quality of life. They also dig into the dissertation controversy and how it happened, the toxic cycle of comparing yourself to others online, why building a brand by taking others down is a losing long-term strategy, Mike's AI optimism and why he thinks the early 2030s will see dramatic breakthroughs in disease, age reversal and mental health treatment, a surprisingly nuanced conversation on GLP-1 — why it works brilliantly when used correctly and terribly when not — homelessness policy, capitalism vs. socialism, libertarianism and the UFO disclosure question with what decorated fighter pilots have actually reported seeing. SPONSORS Vuori: https://vuoriclothing.com/mindpump 20% off first order, no code needed. GUEST LINKS Dr. Mike Israetel: https://www.instagram.com/drmikeisraetel RP Strength: https://www.rpstrength.com Book — Aesthetic Revolution: available in bookstores and online now LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 1:56 - Dr. Mike is back — writing a book on vanity, returning to jiu jitsu and recovering from surgery 3:52 - Why vanity is not as bad as people say — the thesis behind the book 7:21 - What the data actually shows about how looking better affects your quality of life 12:15 - How the process of earning a better physique differs from getting it through surgery 17:43 - Vanity goes bad when you play the comparison game or chase perfectionism 23:38 - The dissertation controversy explained — what actually happened and why 31:31 - Why building a brand by attacking others is a losing long-term strategy 39:03 - Dr. Mike's controversial AI opinions and why he goes on tech podcasts 44:39 - Intelligence is substrate independent — why machines will surpass humans soon 47:03 - The optimistic AI future — disease elimination, age reversal and genetic engineering 54:33 - GLP-1 — why it works brilliantly when used correctly and terribly when not 1:01:35 - Homelessness, capitalism, libertarianism and the hard political questions nobody wants to answer 1:24:12 - UFO disclosure — what decorated fighter pilots have actually reported seeing

My Maps Program: https://mymapsprogram.com $297 for a fully customized MAPS program. Answer 20 questions, get a program built for your specific goals and equipment, plus a 1-on-1 call with a trainer to review it. In this episode the guys break down why working out seven days a week is counterproductive for almost everyone. They cover the critical difference between a workout (aiming for a specific adaptation like strength, stamina or mobility) and activity (simply moving), why workouts are a physical stress on the body with a limited capacity, why recovery and adaptation are two different things and most people only get the former, why the perfect dose beats the max tolerable dose every time, and why intensity is the most important lever to adjust before cutting volume or frequency. They also cover how all other life stressors — sleep, work, relationships, diet — draw from the same stress budget as your training, why full body three days a week controls all three variables so effectively, and why Adam found it difficult to skip a workout even when his readiness score was low after several high-activity days in a row. SPONSORS Rho Nutrition (liposomal supplements): https://www.rhonutrition.com/discount/MINDPUMP Code: MINDPUMP for 20% off everything. LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 3:02 - Why working out seven days a week is counterproductive for almost everyone 4:12 - The difference between a workout and activity — why this distinction changes everything 7:08 - Workouts are a stress on the body — and you have a limited capacity for stress 10:46 - Recovery vs. adaptation — why most people only get one without the other 13:00 - Why people plateau doing the same workout four days a week with no results 14:27 - Perfect dose vs. max tolerable dose — why more is not better 16:38 - Why you are better off doing slightly too little than slightly too much 19:33 - Intensity, duration and frequency — the three levers and which one matters most 21:29 - Why full body three days a week controls all three variables so effectively 23:10 - Strength, stamina and mobility — the three adaptations your workouts should chase

My Maps Program: https://mymapsprogram.com$297 for a fully customized MAPS program. Answer 20 questions, get a program built for your specific goals and equipment, plus a 1-on-1 call with a trainer to review it. In this episode the guys break down the red flags to watch for when hiring an online fitness coach. They cover why 100+ clients per coach is a massive red flag, why you need to ask specifically how AI is being used (most coaching software now auto-responds to clients with AI without disclosing it), how often you will actually be in contact with a real human, and what the right answer is when you ask a coach what matters most to them about their clients. They also cover Sal running MAPS Anabolic three days a week in a deficit and feeling stronger than ever, Adam's Oura Ring hitting its highest readiness score in weeks after three days completely unplugged on a road trip, the Paleo Valley organ complex breakdown (liver, heart and kidney in capsule form), the story of Maximilian Kolbe who voluntarily took a stranger's place in a Nazi starvation block, the public speaker vs. communicator distinction and why Sal sweats through his shirts before every speaking engagement, the Andre Iguodala sleep study showing a 34% drop in points scored and measurably higher fouling rate on poor sleep, how music BPM affects driving focus and speed, why modern society has destroyed patience and why podcasts are the only media format that bucked the fast content trend. Then they answer questions from Instagram. Mind Pump Jobs — Apply to be a trainer: https://mindpumpjobs.com SPONSORS Paleo Valley (organ complex): https://paleovalley.com/mindpump 15% off automatically applied at checkout. Freeze-dried grass-fed beef liver, heart and kidney in capsule form — vitamin A, B12, CoQ10, choline, iron and more in whole food bioavailable form. Joovv (red light therapy): https://joovv.com/mindpumpCode: MINDPUMP for $50 off first purchase. Sal notices the difference on Jessica after just two sessions — skin looks noticeably younger. Uses same wavelengths and intensity as the studies. Seed Daily Synbiotic: https://seed.com/mindpumpCode: 25MINDPUMP for 25% off your first month. LINKS Mind Pump Store: https://mindpumpstore.comMaps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 2:36 - Online coach red flags — the industry has exploded and bad coaches are dangerous 7:41 - Red flag 1: How many clients do you service? 10:35 - Red flag 2: How are you using AI — most apps auto-respond without telling you 16:08 - Red flags 3, 4 and 5: Contact frequency, trainer priorities and authenticity 20:52 - Sal getting stronger in a deficit on MAPS Anabolic three days a week 23:48 - Adam's Oura Ring highest readiness score in weeks after three days unplugged 26:23 - The cortisol stack that fixed waking up at 3am — ashwagandha and phosphatidylserine 29:59 - Paleo Valley organ complex and the Maximilian Kolbe story 35:22 - Public speaker vs. communicator and the Andre Iguodala sleep study 46:14 - Why modern society destroyed patience and why podcasts bucked the fast content trend 59:13 - Q&A: Scoliosis training, sodium tracking, menstrual cycle recovery and home gym equipment

MAPS Abs and Butt: https://mapsabsandbutt.com Code: LAUNCH for 40% off. Includes Butt Building Diet Guide, Women's Supplement Guide, at-home dumbbell version and a free second program at checkout (Muscle Mommy or Muscle Mommy 15). In this episode the guys break down five common hypertrophy study findings that do not hold up in the real world — why 15-20 sets per body part per week works in 8-12 week studies but burns out real people within months, why light weight and heavy weight producing the same results ignores how fatigue affects the big compound lifts, why training close to failure being essential misses how powerlifters and Olympic lifters build world-class physiques without it, why frequency not mattering is a study artifact that disappears when you control for real world volume, and why periodization making no difference only holds up because studies are too short. They also cover Sal's conversation with a kid from church whose gains jumped 20 pounds across his big lifts in one month after switching from a 5-day split to full body three days a week, the value of antagonist supersets for saving time and adding variety, the Stallone interview where he revealed bulimia and obsessive body image struggles during Rocky 3, Adam using Kion aminos during his current cut and how they are helping him preserve muscle on lower calories, the Wendy's screamo song ad that Adam thinks is brilliant marketing, Justin's viral Instagram moment ordering a well-done steak by accident, the airport buddy ugly pants trend, the sex recession data showing churchgoing married couples in their 50s and 60s reporting the best and most frequent sex, and Canada's assisted suicide statistics showing over 15,300 deaths last year representing 1 in 20 Canadian deaths. Then they coach live callers submitted through mplivecaller.com. Apply to be a Mind Pump trainer: https://mindpumpjobs.com T-Shirt Winners: Apple Podcasts: The Life Changer Facebook: Jay Jacob Whittaker Send name, shirt size and shipping address to: [email protected] SPONSORS Kion (essential amino acids): https://getkion.com/mindpump 20% off automatically applied at checkout, no code needed. Dose for Your Liver: https://dosedaily.co/MINDPUMP35 Code: MINDPUMP for 35% off first month subscription. LINKS Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 2:12 - Hypertrophy study findings that do not hold up in the real world 6:26 - Myth 1: 15-20 sets per body part is best — why it burns real people out in months 10:14 - Myth 2: Light and heavy weight build the same muscle — what the fatigue data misses 12:08 - Myth 3: You must train close to failure — what powerlifters prove without doing it 15:53 - Myth 4: More frequency does not help — why controlling volume in studies is impossible in real life 18:12 - Myth 5: Periodization makes no difference — why studies are simply too short to show it 20:01 - Antagonist supersets — why Sal says this is the best way to get more done in less time 23:38 - Stallone's interview — bulimia, Rocky 3 and the dark side of the action hero physique 28:52 - Adam using Kion aminos during his cut and the muscle-sparing effect during low calorie phases 33:33 - The Wendy's screamo ad — why Adam thinks it is one of the best pieces of fast food marketing ever 35:08 - Justin's viral well-done steak moment and the internet rage that followed 40:12 - The airport buddy ugly pants trend and what the guys would pick for each other 41:34 - Sex recession data — churchgoing married couples in their 50s and 60s report the best and most frequent sex 47:38 - Canada assisted suicide statistics — 15,300 deaths last year, 1 in 20 Canadian deaths 54:42 - Caller: Cole (South Carolina) — medical student, thyroid removed, gets MAPS 15 for the long haul 1:00:21 - Caller: Ellen (Indiana) — 32-year-old, two kids, still nursing, back from infertility history, stays the course 1:10:41 - Caller: Michel (Maryland) — OCP personality, wants to be a personal trainer, Sal talks faith and letting go 1:26:51 - Caller: Beth (Georgia) — returning NFL exec, body fat too low at 17%, needs to eat more and gain body fat

MAPS Abs and Butt: https://mapsabsandbutt.com Code: LAUNCH for 40% off. Includes Butt Building Diet Guide, Women's Supplement Guide, at-home dumbbell version and a free second program at checkout (Muscle Mommy or Muscle Mommy 15). In this episode the guys break down the secrets for training in a calorie deficit — why bodyweight lifts are psychologically and physically the best choice when cutting, what it actually feels like to train depleted and why anticipating it helps you push through, why low reps beat high reps in a deficit because they preserve muscle with far less stress on the body, why nighttime hunger is normal and how to reframe it instead of fighting it, and the sodium hack that makes you feel dramatically better when eating whole foods and low carbs. They also cover Parachew and how paraxanthine gives you the clean energy of caffeine without the jitters, crash or sleep disruption, Adam training with his wife in the garage and her calling out that he flipped his plan from "lower volume" to "get shredded" without realizing it, how Adam's readiness score went from 47 to the high 70s after taking three days off and the three pounds of inflammation that dropped overnight, the Noah's Ark ground-penetrating radar findings and the pattern of biblical archaeology validating stories that scientists dismissed, the Founder School that charges $150,000 a year but refunds it all if you do not build a $1 million profitable business by graduation, the patron saint of comedians who said "turn me over, I'm done on this side" while being grilled alive, and Caldera Lab eye serum and the clinical study results. Then they coach live callers submitted through mplivecaller.com. Mind Pump Fitness Coaching: https://mindpumpfitnesscoaching.com 1.9 NASM CEUs SPONSORS Parachew (paraxanthine gummies): https://parachew.com/mindpump Code: MINDPUMP for 20% off first order. Caldera Lab (Eye Serum): https://calderalab.com/mindpump Code: MINDPUMP for 20% off. Seed Daily Synbiotic: https://seed.com/mindpump Code: 25MINDPUMP for 25% off your first month. LINKS Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 2:24 - Secrets for training in a calorie deficit 5:36 - Secret 1: Bodyweight lifts — pull ups and dips get better as you get lighter 8:25 - Secret 2: Anticipate the depleted training feel — it is supposed to feel different 11:55 - Secret 3: Low reps work better in a deficit — less volume, less stress, more muscle preserved 14:03 - Why you should dramatically cut volume when calories drop 16:45 - Secret 4: You will feel hungry at night — make friends with it 18:49 - Secret 5: The sodium hack — bump sodium when whole food calories drop 21:07 - Parachew — what paraxanthine is and why it beats caffeine for afternoon energy 27:51 - Adam's wife calls him out for flipping from lower volume to trying to get shredded 32:22 - Adam's readiness score went from 47 to the high 70s after three days off 38:39 - Noah's Ark ground-penetrating radar findings and the pattern of biblical archaeology 48:26 - Founder School — $150K per year, full refund if you do not build a $1 million business by graduation 57:57 - Caldera Lab eye serum and the clinical study results 1:01:25 - Caller: Kevin (Massachusetts) — 37-year-old former skateboarder, lifts for 22 months, strong genetics, gets MAPS Anabolic Advanced 1:17:11 - Caller: Jen (West Virginia) — former group fitness instructor, hitting PRs on Muscle Mommy 15, how hard to push at 49, gets full MAPS 15 library 1:24:37 - Caller: Katie (Texas) — returning caller, loves Old Time Strength and Performance, ready for MAPS Upper Lower and a calorie push 1:32:43 - Caller: Jessica (Massachusetts) — returning caller, eating disorder history, up to 1900 calories at 50/50 consistency, starts therapy, gets grace and direction

MAPS Abs and Butt: https://mapsabsandbutt.comCode: LAUNCH for 40% off. Includes Butt Building Diet Guide, Women's Supplement Guide, at-home dumbbell version and a free second program at checkout (Muscle Mommy or Muscle Mommy 15). In this episode the guys break down how cardio keeps getting rebranded with new names and logos while staying the same activity underneath. They cover cozy cardio, Japanese walking, the 666 walk, the 3-2-8 method, the fart walk, retro walking, zone two, rucking, High Rocks, Orange Theory and F45, the hot girl walk and the 8000 steps data — explaining what each one is, who it is actually good for, and why none of them are the best tool for the body composition goals most people are actually chasing. They also break down the winning formula for how to think about cardio: activity for health versus endurance for performance versus strength training for aesthetics. Free resource: 3 Mistakes with HIIT Programs — https://mindpumpfree.com SPONSORS Rho Nutrition (liposomal supplements): https://www.rhonutrition.com/discount/MINDPUMP Code: MINDPUMP for 20% off everything. LINKS Mind Pump Store: https://mindpumpstore.comMaps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 2:14 - Cardio got rebranded and you fell for it — what's actually going on 3:34 - Who cardio is actually for and who it is not for 5:54 - Cozy cardio — candles, slippers and a latte on the treadmill 7:44 - Japanese walking — three minutes fast, three minutes easy, repeat 8:53 - The 666 walk and the 3-2-8 method 10:21 - The fart walk — ten minutes post-meal and why it is actually the best one here 13:03 - Retro walking — walking backwards and why this is the least favorite 14:19 - Zone two cardio — the fat burning zone myth revisited 17:04 - Rucking — who it is actually for and why it is not a body composition tool 18:49 - High Rocks — the CrossFit alternative and the sport vs aesthetics distinction 20:57 - Orange Theory and F45 — cardio with weights is still cardio 23:46 - The hot girl walk — great branding, great community, still just walking 26:50 - The 8000 steps data — where the real benefits actually plateau 28:57 - The winning formula — activity vs endurance vs strength training for aesthetics

MAPS Abs & Butt is still 40% off: ⁠https://mapsabsandbutt.com⁠ If your goal is a stronger, rounder butt and visible abs, this episode gives you the programming logic, the exercise selection, the rep ranges, the rest periods, and the mindset shift you need to actually make it happen. In this episode: • Rest periods are what make strength training strength training: resting two to four minutes between hard sets trains the energy system tied to muscle growth, while cutting rest short shifts you into aerobic, stamina-based work that does NOT build the butt • A study in the Journal of Applied Physiology confirmed that heavy load versus light load matters far less than effort: sets taken close to failure build muscle regardless of whether you are using five-pound or fifty-pound dumbbells • Progressive overload does not just mean adding weight — slowing the rep tempo, pausing at peak contraction, adding reps, or changing the angle of an exercise all challenge the body to adapt and grow without a single extra pound • A Frontiers in Physiology study on glute growth ranked hip thrusts and deep squats at the top, followed closely by Romanian deadlifts, all of which can be done at home with dumbbells alone • The biggest programming mistake when targeting a specific body part is stacking extra volume ON TOP of your existing program; you must reduce volume on non-priority muscles to one to two maintenance sets per week so recovery can actually happen • Strength gains always precede visible aesthetic changes: for the first few weeks you will get stronger without much mirror feedback, but the muscle and fat loss follow reliably once the strength accumulates • A subpar program done consistently beats a superior program done inconsistently — removing the commute and friction of a commercial gym dramatically raises the odds you actually show up • To build the glutes while also shrinking the waist, focus on reverse dieting and building first; muscle speeds the metabolism, which makes the subsequent fat-loss phase far more effective and easier to sustain Chapters: 00:23 Intro 01:23 MAPS Abs and Butt Launch 01:50 Why a Gym Is Not Required 03:19 Strength Training vs. HIIT at Home 04:57 Progressive Overload Explained 07:00 Why Rest and Heavy Loads Build Glutes 11:00 The Case for Working Out at Home 14:27 Best Exercises for Glute Growth 17:45 The Exact Training Recipe 20:00 How to Balance Volume Across the Body 20:48 Two Free Sample Workouts 22:56 Building Glutes and Losing Waist at the Same Time Products: MAPS Abs & Butt: ⁠https://mapsabsandbutt.com⁠ Sponsors: Ketone-IQ: ⁠https://ketone.com/mindpump⁠ Mentioned: Arnold Schwarzenegger: Referenced for his famous claim that he could make one exercise more effective than most people's entire one-hour workout.

MAPS Abs and Butt: https://mapsabsandbutt.com Code: LAUNCH for 40% off. Includes Butt Building Diet Guide, Women's Supplement Guide, at-home dumbbell version and a free second program at checkout (Muscle Mommy or Muscle Mommy 15). In this episode the guys break down seven easy food swaps that lower calories, bump protein and still taste great — protein snacks over carb snacks (Crisp Power honey mustard), high-protein Greek yogurt desserts with cocoa whip and berries, shelled nuts instead of pre-shelled roasted ones, grass-fed beef over grain-fed (200-calorie difference in a 12oz ribeye), two lettuce-wrapped burgers instead of a burger and fries, crustless pizza in an iron skillet, and spaghetti squash instead of pasta. They also do a deep dive into Gen Z male depression and anxiety data — why this is the first generation doing worse than midlife adults in mental health metrics, and what the data says actually helps: lifting weights (50% reduction in depression and anxiety symptoms), going to church (33% lower odds of developing depression), and getting a job (95% higher mental health risk when unemployed). They also cover the new FDA-approved myostatin inhibiting drug, bone broth protein for people with high-protein digestion issues, and the anti-protein influencer backlash. Then they answer questions from Instagram. SPONSORS Crisp Power (honey mustard protein pretzels): https://www.crisppower.com/mindpump Code: MINDPUMP for 10% off. Honey mustard flavor discussed on air — 25-28g protein per bag, high fiber, zero added sugar. Paleo Valley (bone broth protein): https://paleovalley.com/mindpump 15% off automatically applied at checkout. Bone broth protein discussed on air — easiest to digest protein the guys have used, chocolate flavor tastes like a chocolate donut. Fatty15 (C15 essential fatty acid): https://fatty15.com/MINDPUMP Code: MINDPUMP for additional 15% off 90-day Starter Kit. First new essential fatty acid discovered in over 90 years. 3x more cellular benefits than omega-3. LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - 7 food swaps for better results — eat this not that 0:00 - Swap 1: Carb snacks for protein snacks — why Crisp Power honey mustard kills cravings 5:35 - Swap 2: Desserts — Greek yogurt whipped cream, cocoa whip rice cakes and protein balls 9:16 - Swap 3: Shelled nuts instead of pre-shelled roasted ones 11:15 - Swap 4: Grass-fed for grain-fed beef — 200 fewer calories in a 12oz ribeye 13:20 - Swap 5: Two lettuce-wrapped burgers instead of a burger and fries 16:01 - Swap 6: Crustless pizza in an iron skillet 17:17 - Swap 7: Spaghetti squash instead of pasta 21:05 - Gen Z male depression data — first generation doing worse than midlife adults 22:55 - Lifting weights reduces depression symptoms by 50% 30:17 - Church attendance reduces depression odds 33% 31:35 - Getting a job — 95% higher mental health risk when unemployed 36:15 - Music and pain tolerance — eye of the tiger experiment and the metal festival study 44:07 - Bone broth protein for people who struggle with high protein digestion 47:26 - Myostatin inhibiting drug just got FDA approval 55:21 - Q&A: How to figure out your average calorie burn for muscle building 58:33 - Q&A: How long should I be in maintenance before cutting after a reverse diet 59:53 - Q&A: Steroids vs. peptides — what is the difference? 1:03:48 - Q&A: How to avoid the yo-yo of progressive overload injuries and crippling soreness

MAPS Abs and Butt: https://mapsabsandbutt.com Code: LAUNCH for 40% off. Includes Butt Building Diet Guide, Women's Supplement Guide, at-home dumbbell version and a free second program at checkout (Muscle Mommy or Muscle Mommy 15). In this episode the guys break down rep speed — slow reps, fast reps and pause reps — and what the data actually says. They cover why saying it doesn't matter for hypertrophy misses the nuance completely, why injury risk alone makes rep speed matter enormously, why slow reps are essential for mind muscle connection and targeted esthetics, when moving fast matters for performance and everyday functionality, and why the novelty effect of switching rep speeds over time likely builds more muscle long term. Adam also shares why he does fasted cardio even though studies say it doesn't matter for fat loss — and why all the behavioral cascades it creates are the real reason it works. They cover the explosive growth of the electrolyte powder market (LMNT went from $7 million in 2020 to $206 million in 2023 and created the category), reading Love and Respect by Dr. Emerson Eggerichs and why respect and love are fundamentally different needs for men and women, the challenges vegans face hitting protein and why Organifi plant protein is the best vegan protein they've used, and the upcoming Mind Pump pickleball tournament. Then they coach live callers submitted through mplivecaller.com. SPONSORS LMNT (electrolytes): https://drinklmnt.com/MindPump Free sample pack with any purchase, no code needed. Deep dive on air — how LMNT created the electrolyte powder category and grew from $7M to $206M in three years. Organifi (plant protein): https://organifi.com/mindpump Code: MINDPUMP for 20% off. Best vegan protein any of them have used — well formulated amino acid profile, glyphosate free, low heavy metals, easy to digest and actually tastes good. LINKS Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 2:25 - Slow reps vs. fast reps vs. pause reps — what the data actually says 5:48 - Why slow reps are essential for technique, safety and mind muscle connection 9:23 - Injury risk is the biggest reason rep speed matters — and why studies miss this 14:28 - Why you need to train speed too — what happens when you never move fast 21:22 - The novelty effect — why changing rep speeds over time builds more muscle long term 23:24 - Why Adam does fasted cardio even though studies say it doesn't matter 28:10 - LMNT and the electrolyte powder market — from $7M to $206M in three years 36:19 - Furnace Fest and why it's the one thing Justin looks forward to all year 38:03 - Love and Respect — the book Sal is reading with his wife and why it clicked 48:08 - The challenges vegans face hitting protein and why Organifi plant protein is the best 53:02 - Mind Pump pickleball tournament — who is the best on the team 56:24 - AI conspiracy twist — Sal's take on why OpenAI and Anthropic are asking for regulation 1:04:44 - Caller: Matilda (Singapore) — returning caller, period back after one month, now gaining weight on 2700 calories, wants to drop tracking and switch programs 1:12:08 - Caller: Malia (Illinois) — type 1 diabetes, 20,000 steps a day, 1800 calories, DEXA not improving, gets coaching referral 1:26:05 - Caller: Shell (Pennsylvania) — full time RV dweller, wakes at 2am to work, DEXA getting worse every time, sleep is the clear issue 1:42:29 - Caller: Andrew (Washington) — CrossFit background, plant based, 1700 calories, rucking daily, losing lean mass on DEXA, overtrained and underfed

MAPS Abs and Butt: https://mapsabsandbutt.com Code: LAUNCH for 40% off. Includes Butt Building Diet Guide, Women's Supplement Guide, at-home dumbbell version and a free second program at checkout (Muscle Mommy or Muscle Mommy 15). In this episode the guys break down how to eat more to lose fat — why the body goes into a protective mode when you overtrain and under-eat, why strength is the best metric to track during this process, how to dial in protein at 1g per pound of target body weight, why a 2 to 1 carb to protein ratio fuels muscle and performance, why fats are essential and not something to avoid, and why the scale and mirror are the worst tools to use during a building phase. They also cover a deep dive on red light therapy and why there is almost nothing it does not improve, Sal's rogue AI and digital currency conspiracy theory, kids IQ scores declining internationally and why technology during childhood is partly to blame, Max deciding he is too old for YouTube boss battles during his haircut, Sal's dad and sister both getting dramatic pain relief from the Super Patch freedom patch, ear beads and the acupressure science behind haptic technology, and the new Mr. T documentary on Netflix and the story behind his look and his chains. Then they coach live callers submitted through mplivecaller.com. Mind Pump Fitness Coaching: https://mindpumpfitnesscoaching.com 1.9 NASM CEUs SPONSORS Joovv (red light therapy): https://joovv.com/mindpump Code: MINDPUMP for $50 off first purchase. Improves skin, fat oxidation, muscle building, eyesight and testosterone. Deep dive on air — Sal discusses why there is almost nothing red light does not improve. Super Patch (Freedom pain patch): https://mindpump.superpatch.com No code needed, use URL for $30 off. Sal's dad and sister both experienced dramatic pain relief. Peer-reviewed studies show pain reduction equivalent to an NSAID with no drugs in the patch. Butcher Box: https://butcherbox.com/mindpump No code needed. Free ribeyes, NY strip steaks or filet mignons in every order for a year plus $20 off first box. LINKS Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 2:28 - How to eat more to lose fat — why the body goes into protective mode when you overtrain and under-eat 11:57 - Why strength is the best metric to track during a building phase 13:46 - Protein: aim for 1g per pound of target body weight and why it matters 17:33 - Carbs: the 2 to 1 ratio and why carbohydrates fuel strength and muscle 20:44 - Fats: why they are essential and why avoiding them destroys hormones 22:34 - Why the scale and mirror are the worst tools during a build phase 27:46 - Red light therapy deep dive — why Sal says there is nothing it does not improve 33:12 - The rogue AI conspiracy — digital currency, infrastructure attacks and Anthropic going public 46:04 - Kids IQ scores declining internationally and why technology during childhood is to blame 47:51 - Max decides he is getting too old for YouTube boss battles at the barbershop 49:34 - Super Patch pain results — Sal's dad and sister both report dramatic relief 55:39 - Ear beads and acupressure — the haptic technology science behind them 59:57 - The Mr. T Netflix documentary — his look, his chains and the story nobody knew 1:07:35 - Caller: Phillip (Ontario) — returning caller, bulging disc, core weakness discovery, got leaner on less volume 1:22:06 - Caller: Savannah (Florida) — professional equestrian, broke seven and eight ribs, peptide advice and recovery strategy 1:33:19 - Caller: Mike (Arizona) — golf pro, six feet, 15% body fat, DEXA scan, IGF-1 low, on Tesamorelin, MOTS-C and SS-31 1:52:01 - Caller: Michelle (Ontario) — returning caller, back injury, going back to work, daycare stress, mindset shift noticed

MAPS Abs and Butt: https://mapsabsandbutt.com Code: LAUNCH for 40% off. Includes Butt Building Diet Guide, Women's Supplement Guide, at-home dumbbell version and a free second program at checkout (Muscle Mommy or Muscle Mommy 15). Bret Contreras — the man who invented the barbell hip thrust — joins the guys to talk glute building, training longevity and why genetics matter more than most trainers will admit. They also get into his rotating periodization system, the new research on upper vs. lower glute targeting, and why hip thrust beats squats for most people. Plus Bret opens up about being single at 50 and what therapy taught him about relationships. SPONSORS Legion (supplements): https://buylegion.com/mindpump Code: MINDPUMP — new customers buy one get one 50% off, returning customers get 20% cash back. Third-party tested, clinical doses. GUEST LINKS Bret Contreras: https://www.instagram.com/bretcontreras1 Booty by Bret: https://www.instagram.com/bootybybretofficial LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 2:05 - Can anyone build a great butt? Bret explains why genetics determine 60% of the outcome 8:03 - Sacral slope, intramuscular fat, insertion points and fat distribution — the real variables 10:14 - Why quad dominant people cannot feel squats in their glutes — and the isometric fix 13:47 - New research: isometric training at stretch produces the same hypertrophy as leg extensions 21:57 - How Bret applies isometric work with clients and why eccentrics don't fatigue the same way 31:31 - How important is getting stronger? The research on strength and hypertrophy has finally caught up 34:11 - Why Bret's San Diego squad got more injured than his Fort Lauderdale squad — and the lesson 39:37 - Training around pain instead of through it — the real key to longevity in the gym 48:56 - Squats vs. hip thrust — why hip thrust wins on frequency, not on muscle activation 53:17 - Bret's rotating periodization system — switching the focus lift every four weeks 58:37 - New research: you can target upper vs. lower glute max through movement selection 1:01:00 - The permanent glute specialization template — 36 sets per week for glutes in 3 days 1:18:33 - Dating as a trainer surrounded by bikini models — Bret opens up about being single at 50 1:27:02 - Therapy, Gottman, Arthur Brooks and why Bret thinks purpose is the real secret to happiness

mapsabsandbutt.com use code LAUNCH for 40% off BONUS: If you buy MAPS Abs & Butt - on the next page you get to pick Muscle Mommy 15 or Muscle Mommy for free. Your Choice. INCLUDED: The Butt Building Diet Guide & Women's Supplement Guide & At-Home Version (Dumbbells only) You want round, full glutes and a tight waist. So why is what you're currently doing making neither happen? In this episode of Mind Pump Show, Sal, Adam, and Justin tear apart the most common mistakes women make when trying to build their glutes, starting with the big one: eating 1,200 calories and calling it a fitness plan. Spoiler, your glutes cannot grow on blueprints alone. You need the actual building materials. 0:24 Episode overview: building round glutes 1:15 MAPS Abs and Butt launch offer 1:30 Mind Pump merch store plug 1:49 The core facts about glute growth 2:14 Common avatar: chronic undereating 4:47 Why excess cardio kills glute gains 7:59 Wrong exercises: kickbacks vs. compound lifts 9:22 How to strength train properly: sets and rest 10:39 Quad dominance and programming fixes 18:27 Optimal protein for muscle building 20:31 The build, feed, reveal framework and Q&A 23:56 Best carb and fat sources for building