Mind Pump: Raw Fitness Truth

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1. 2976: Why Tracking Your Food and Body Fat Is Ruining Your Progress

   28 oktober 2026 · 2 uur 8 min

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   You track your weight every morning, log every macro, and get your body fat tested whenever you can. So why do you still feel like you're spinning your wheels? In this episode of Mind Pump Show, Sal, Adam, and Justin make the case that for a lot of people, obsessive tracking isn't helping. It's actively wrecking your relationship with food, your body, and the whole damn process.

   The guys break down exactly why the scale, body fat percentage, macro tracking, and circumference measurements can all send you spiraling, and what the actual research says you SHOULD be measuring instead.

   Then the hosts shift to live coaching, taking calls from three real listeners: a 65-year-old lifelong athlete trying not to regress, a nearly-50-year-old guy wondering how to keep progressing without blowing up his joints, and a 36-year-old chemistry teacher who got a serious lower back wake-up call mid-deadlift. Real situations, real advice, zero fluff. Plus the guys go deep on NAD supplements, why liposomal delivery is the only oral form worth your money, Eight Sleep's autopilot study on temperature and deep sleep, and yes, Elon Musk's Tesla Roadster somehow makes an appearance too.

   If you've ever let a number on a scale ruin a day where everything else was going right, this episode is for you. Hit play and find out what you should actually be tracking, and what you should probably just stop.

   SPONSORS

   Rho Nutrition (liposomal NAD+): https://www.rhonutrition.com/discount/MINDPUMP

   Code: MINDPUMP for 20% off everything.

   Eight Sleep (Pod 5 Ultra): https://eightsleep.com/mindpump

   Use link for up to $350 off. HSA/FSA may qualify through Truemed — qualified customers save about 30% on average. Truemed is for qualified customers. HSA/FSA tax …

2. 2975: How to Get Below 10% Body Fat as Fast as Possible (The Exact Formula)

   26 oktober 2026 · 43 min

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   My Maps Program: https://mymapsprogram.com Lees meer

   $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 exact strategy to get from lean to sub-10% body fat as fast as possible. They cover why the deficit has to be dogmatic and consistent once you get below 10%, how to use carb cycling to preserve your sanity and your pumps, why steps are the most underrated fat loss tool and why adding more intense workouts is counterproductive at this stage, how to make peace with hunger that gets louder the leaner you get, why boring meals actually help you eat less, which supplements make a real difference for muscle preservation (EAAs, creatine and whey), why you should cut your training volume in half and play defense with lifting, why sleep becomes exponentially more important the leaner you get, and why cardio should be saved as a last resort for the final week or two — not used throughout. Justin is out sick so this is Sal and Adam only.

   SPONSORS

   Seed Daily Synbiotic: https://seed.com/mindpump

   Code: 25MINDPUMP for 25% off your first month.

   LINKS

   Mind Pump Store: https://mindpumpstore.com

   Maps Fitness Products: https://mapsfitnessproducts.com

   Instagram: @mindpumpmedia

   0:00 - Intro

   2:19 - Getting from lean to shredded — why below 10% is a completely different challenge

   5:20 - Step 1: The deficit must be consistent and dogmatic — no cheating your way through this

   8:19 - Step 2: Carb cycling for the mental part — why it works and how to structure it

   15:41 - Step 3: Steps steps and more steps — why walking beats adding more workouts

   20:04 - Step 4: Get friendly with hunger — it is going to be there and you have to make peace with it

   24:20 - Step 5: Tricks for cravings — gum, seltzer, LMNT, boring meals and avoiding hyper palatable foods

   29:42 - Step 6: Supplements for muscle maintenance — EAAs, creatine and whey

   32…

3. 2974: How to Get Strong as Fast as Possible

   24 oktober 2026 · 2 uur 21 min

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   MAPS 15 BOGO: https://maps15bogo.com Lees meer

   Buy any MAPS 15 program get a second one free. Choose from MAPS 15 Minutes, Symmetry, Strong, Powerlift, Performance, Muscle Mommy and Forty Plus. Lifetime access, no subscription, 30-day money back guarantee.

   In this episode the guys break down exactly how to get strong as fast as possible — why strength is one of the best investments you can make in your health and longevity, why lifting heavy is non-negotiable, why stopping short of failure is the key to sustainable progress, why fewer exercises done with more sets beats the other way around, why eating a lot is mandatory not optional, and why nine hours of sleep is the most underrated strength tool available. They also cover Butcher Box's grass-fed tri tip and why it has become a staple in the guys' meal prep, Adam's ongoing reverse diet update and the results he is seeing, new data on testosterone and its underappreciated role in women's health, Legion's egg protein and how it stacks up, and the guy who lives in the bookmark section of Instagram — the person everyone saves but never actually follows.

   SPONSORS

   Legion (egg protein): https://buylegion.com/mindpump

   Code: MINDPUMP — new customers buy one get one 50% off, returning customers get 20% cash back.

   Butcher Box: https://butcherbox.com/mindpump

   No code needed. Choose NY strips or filet mignons for a year, or chicken breasts for life.

   LINKS

   Mind Pump Store: https://mindpumpstore.com

   Maps Fitness Products: https://mapsfitnessproducts.com

   Instagram: @mindpumpmedia

   2:33 Why Strength (Not Just Muscle) Drives Longevity

   11:07 Never Train to Failure for Strength

   14:20 The Strength-Building Programming Blueprint

   16:11 Focus on Big Compound Lifts

   17:58 Eating for Strength: Calorie Surplus and Protein First

   20:25 Sleep and the Central Nervous System

   22:35 Grass-Fed Tri Tip: A Low-Effort Calorie Hack

   30:01 Adam's Reverse Diet and Tracking Confessions

   49:38 Testosterone and Money: What They Really Do to You

   1:00…

4. 2973: Full Body vs Split, Low Reps vs High Reps and Every Other Fitness Debate Settled

   23 oktober 2026 · 1 uur 8 min

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   MAPS 15 BOGO: https://maps15bogo.com Lees meer

   Buy any MAPS 15 program get a second one free. Choose from MAPS 15 Minutes, Symmetry, Strong, Powerlift, Performance, Muscle Mommy and Forty Plus. Lifetime access, no subscription, 30-day money back guarantee.

   In this episode the guys break down the classic fitness this-or-that debates — cardio before or after lifting for fat loss, fasted vs non-fasted training, small vs big meals, low rep vs high rep, fast reps vs slow reps, and full body vs split programs. They also get into Paleovalley's new pumpkin bone broth, Crocs and the ongoing footwear debate, what happens to female competitors' hair during prep, new data on PDE5 inhibitors and cardiovascular longevity, how positive vs negative thought patterns physically change neural pathways, Sal using Ketone IQ during his cut to extend his energy window, and the Porsche Experience driving event. Then they answer questions from Instagram on keeping the same routine for a year, whether a calorie surplus is needed above 20% body fat, transitioning from box squats to back squats with knee pain, and myo-reps and how to use them correctly.

   SPONSORS

   Paleo Valley (pumpkin bone broth): https://paleovalley.com/mindpump

   15% off automatically applied at checkout.

   Ketone IQ: https://ketone.com/MINDPUMP

   30% off subscription orders plus a free gift with your second shipment. Also available at CVS — $5 off your first 6-pack for a limited time.

   Fatty15 (C15 essential fatty acid): https://fatty15.com/MINDPUMP

   Code: MINDPUMP for additional 15% off 90-day Starter Kit.

   LINKS

   Mind Pump Store: https://mindpumpstore.com

   Maps Fitness Products: https://mapsfitnessproducts.com

   Instagram: @mindpumpmedia

   0:00 intro

   2:39 Cardio before or after lifting

   5:58 Meal frequency debate

   12:20 Low reps vs. high reps

   13:32 Slow reps vs. fast reps

   16:29 Full body vs. split training

   30:41 Cialis longevity and health data

   34:58 Neuroscience of negative vs. positive thoughts

   57:49 Q&A: Can a beginner run …

5. 2972: The Lonely Chapter — Why Growing Up Feels So Isolating (And Why It Should)

   22 oktober 2026 · 1 uur 40 min

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   MAPS 15 BOGO: https://maps15bogo.com Lees meer

   Buy any MAPS 15 program and get a second one free. Choose from MAPS 15 Minutes, Symmetry, Strong, Powerlift, Performance, Muscle Mommy and Forty Plus. Lifetime access, no subscription, 30-day money back guarantee.

   In this episode the guys sit down with Michael Smoak — public speaker, podcaster and host of the fastest growing podcast in wellness, The Higher Up Podcast — for a deeply personal and wide-ranging conversation. Michael shares the full origin story: being called overweight by his best friend at 20, losing 60 pounds in ten months listening to Mind Pump, spending seven years building a knowledge base in isolation before posting his first TikTok at 26, quitting his corporate sales job after one month when the promise he made himself came true, and building to three million followers across platforms. He also opens up about the five months caring for his father as he died from a portal vein blood clot with no treatment available, recording his father's voice on a lapel mic 60 days before he passed, delivering the eulogy at 27, how his dad's death became the catalyst for his faith, how the lonely chapter is a necessary part of any man's growth, and the Purpose Progression tour he is currently running. The guys also discuss the rise of young men turning to faith at unprecedented rates, how to evolve your friend group without a formal breakup, and what purpose actually looks like in practice.

   GUEST LINKS

   Michael Smoak: https://www.instagram.com/higherupwellness

   The Higher Up Podcast: available on all major platforms

   The Purpose Progression Tour: https://laylo.com/laylo-higheruptour/m/wpPOi3

   LINKS

   Mind Pump Store: https://mindpumpstore.com

   Maps Fitness Products: https://mapsfitnessproducts.com

   Instagram: @mindpumpmedia

   0:00 - Intro

   1:11 - Michael's origin — called overweight at 20, losing 60 pounds in ten months listening to Mind Pump

   6:25 - Seven years building in isolation — from corporate sales to 3 million foll…

6. 2971: AI Workout Programs and GLP-1 Are Changing the World — Here Is What to Watch Out For

   21 oktober 2026 · 1 uur 51 min

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   MAPS 15 BOGO: https://maps15bogo.com Lees meer

   Buy any MAPS 15 program get a second one free. Choose from MAPS 15 Minutes, Symmetry, Strong, Powerlift, Performance, Muscle Mommy and Forty Plus. Lifetime access, no subscription, 30-day money back guarantee.

   In this episode the guys break down how AI workout programs and GLP-1 use are changing the fitness world — and where the risks lie. They cover why AI can give you a better workout program than a magazine but will never be able to coach you the way a human can, why real coaching is about relationship, boundaries and human experience not just the right answers, why GLP-1 works primarily by suppressing hunger and nothing else, why using it without behavioral change is exactly like bariatric surgery where the weight eventually comes back, and the early data showing GLP effectiveness begins to wane after years of use. They also cover the wild Joovv study where participants worked out both arms and only red-lighted one — and the red-lighted arm built more muscle, Justin's flu story including the Navy-Air Force game, Adam's Disneyland observation that fit couples are everywhere now, Sal's full-on rodent infestation and how he turned it into a war game bonding moment with his five-year-old, Max's General Grievous Halloween costume at Disneyland Boogie Bash and the 40 people who stopped to compliment it, and the Dane Cook Apple documentary worth watching. Then they coach live callers submitted through mplivecaller.com.

   T-Shirt Winners:

   Apple Podcasts: Etndixiechick

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   Send name, shirt size and shipping address to: itunes@mindpumpmedia.com

   SPONSORS

   Joovv (red light therapy): https://joovv.com/mindpump

   Code: MINDPUMP for $50 off first purchase.

   Dose for Your Liver: https://dosedaily.co/MINDPUMP

   Code: MINDPUMP for 35% off first month subscription.

   LMNT (electrolytes): https://drinklmnt.com/MindPump

   Free sample pack with any purchase, no code needed.

   LINKS

   Submit a live caller question: https://mpliv…

7. 2970: Best Supersets for Every Muscle Group | Chest Back Shoulders Legs Arms and Core

   19 oktober 2026 · 31 min

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   My Maps Program: https://mymapsprogram.com Lees meer

   $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 best supersets for every muscle group. They cover what a superset actually is, the three types (isolation to compound, compound to isolation, and heavy to explosive using post-activation potentiation), and then go through their personal favorites for chest, back, shoulders, glutes, quads, hamstrings, triceps, biceps, calves and core. Highlights include Sal's dumbbell pullover to pull-up for back, Adam's incline press to cable fly for chest, Justin's lateral raise to Viking press for shoulders, hip thrust to walking lunges for glutes, barbell squat to sissy squat for quads, conventional deadlift to seated leg curl for hamstrings, tricep pressdown to close-grip push-up for triceps, preacher curl to incline curl for biceps, and decline sit-ups to cable chops for core.

   SPONSORS

   Zbiotics Pre-Alcohol: https://zbiotics.com/MINDPUMP26

   Code: MINDPUMP26 for 15% off first purchase.

   LINKS

   Mind Pump Store: https://mindpumpstore.com

   Maps Fitness Products: https://mapsfitnessproducts.com

   Instagram: @mindpumpmedia

   SPOTIFY TIMESTAMPS

   0:00 - Intro

   2:30 - What is a superset and why bodybuilders use them

   4:28 - Type 1: Isolation to compound — the pre-exhaustion superset and why Sal tried it at 15

   8:16 - Type 2: Compound to isolation — the traditional bodybuilding superset for maximum pump

   13:14 - Type 3: Heavy to explosive — post-activation potentiation for athletes

   16:50 - Best superset for chest, back and shoulders

   21:57 - Best superset for glutes, quads and hamstrings

   25:01 - Best superset for triceps, biceps and calves

   28:50 - Best superset for core — and when to use supersets and when to stop

8. 2969: Is TRT Right for You | The Real Conversation Nobody Is Having About Hormone Therapy

   17 oktober 2026 · 1 uur 55 min

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   My Maps Program: https://mymapsprogram.com Lees meer

   $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://…

9. 2968: Why Eating Six Times a Day Works (Even Though Studies Say It Shouldn't)

   16 oktober 2026 · 1 uur 17 min

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   My Maps Program: https://mymapsprogram.com Lees meer

   $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 the science got it wrong on small frequent meals — they actually do work for fat loss, just not for the reasons bodybuilders claimed. The thermic effect argument is false, but the behavioral reasons are real: smaller meals keep cravings from getting out of control, they force meal prep which increases consistency, you never have to wait very long before eating again, digestion is easier especially on high protein, and hitting your protein targets becomes dramatically more achievable. They also cover Sal's Caldera Lab eye serum experience after a terrible night of sleep with the mouse situation, a deep dive on all the things they are noticing as they get older (eyesight, ears, hair), the fat and sleep connection Adam discovered when he switched from white meat to red meat and his readiness score jumped immediately, why Eight Sleep is the best single investment for health and fitness, the viral creatine study showing people gained lean mass without lifting (it's just water not muscle), and racetrack country clubs as the next big real estate trend. Then they answer questions from Instagram on knee ligament and tendon strengthening, when to increase dumbbell weight, light reps versus heavy reps close to failure, and how long to run the same program.

   SPONSORS

   Caldera Lab (Eye Serum): https://calderalab.com/mindpump

   Code: MINDPUMP for 20% off.

   Eight Sleep (Pod 5 Ultra): https://eightsleep.com/mindpump

   Code: MINDPUMP for up to $350 off. HSA/FSA may qualify through Truemed — qualified customers save about 30% on average. Truemed is for qualified customers. HSA/FSA tax savings vary.

   Our Place (non-toxic cookware): https://fromourplace.com

   Code: MINDPUMP for 10% off sitewide.

   LINKS

   Mind Pump Store: https://mindpumps…

10. 2967: Dr. Mike Israetel on His Dissertation Controversy — Here Is What Actually Happened

    15 oktober 2026 · 1 uur 31 min

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    $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 — writin…

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