2953: 7 Easy Food Swaps That Lower Your Calories Without Changing How Much You Eat

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.

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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