1827: The 3 Best Rep Ranges to Build Muscle & Burn Fat

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: live@mindpumpmedia.com 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

28 Touko 1h 56min

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

26 Touko 1h 17min

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: live@mindpumpmedia.com 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

24 Touko 1h 34min

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

23 Touko 1h 11min

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

22 Touko 28min

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: live@mindpumpmedia.com 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

21 Touko 1h 49min

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

20 Touko 27min

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

20 Touko 37min