Mind Pump: Raw Fitness Truth

Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge
  • 4.8 (12K)
  • FITNESS
  • UPDATED DAILY

MindPump exposes the RAW TRUTH about health, fitness, nutrition and more... Hosts Sal Di Stefano, Adam Schafer & Justin Andrews pull back the curtain on the mythology, snake oil and pseudo-science that pervades the fitness industry and present science-backed solutions that result in increased muscular development and performance while simultaneously emphasizing health. No fitness institution or fitness "truth" is safe from their quick wit and over 40 years of combined experience in the fitness industry. Produced by Doug Egge. Find Mind Pump and the Mind Pump hosts on Instragram @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin & @mindpumpdoug and at mindpumppodcast.com. Get expertly programmed Mind Pump training protocols at mapsfitnessproducts.com

  1. 2H AGO

    2862: Why Your Bulk Is Making You Fat (And How to Fix It)

    In this episode the guys break down exactly how to bulk and build muscle without gaining excess body fat. They cover how to find your maintenance calories, how much of a surplus to eat, where those extra calories should come from, why sleep is the most overlooked factor in a bulk, how protein helps minimize fat gain, why junk food will derail your bulk even if the calories look right on paper, and why staying active with daily steps actually speeds up muscle building rather than working against it. MAPS MACRO Find your macro targets in under 5 minutes: ⁠⁠https://mapsmacros.com⁠⁠ SPONSORS Troscriptions (methylene blue) — ⁠https://troscriptions.com/MINDPUMP⁠ Code: MINDPUMP — 10% off first order MAPS 15 BOGO — ⁠https://maps15bogo.com⁠ Buy 1 get 1 FREE — limited time (all 7 MAPS 15 programs same price) LINKS Mind Pump Store: ⁠https://mindpumpstore.com⁠ Maps Fitness Products: ⁠https://mapsfitnessproducts.com⁠ Instagram: @mindpumpmedia 0:00 - Intro 1:51 - How to bulk without gaining body fat — the full breakdown 5:57 - Step 1: Find your maintenance calories (two ways to do it) 9:44 - Step 2: How much above maintenance to eat — 300 to 600 calories 11:54 - Where should the extra calories come from — protein, carbs or fat? 13:42 - Step 3: Train for strength — compound lifts are the priority 15:03 - Step 4: Sleep consistently — how poor sleep skews everything toward fat gain 18:32 - Step 5: Bump protein even higher — why protein is the fat-burning macronutrient 20:12 - Step 6: Avoid junk food — the 20% FDA labeling loophole that will wreck your bulk 21:50 - Step 7: Keep your daily steps up — why movement speeds up muscle building 24:13 - Tip: Eat smaller more frequent meals when calories are high

    27 min

  2. 1D AGO

    2861: If You're Not Building Muscle, You're Probably One of These 5 People | Mind Pump 2861

    In this episode the guys break down the 5 types of people who just can't build muscle — Confusion Karl, Easy Stevie, Too Much Mike, Stay Shredded Sally, and Weekend Warrior Wally — and why each archetype is failing. They also get into a wild twin study showing red light therapy produced 15% more muscle growth than training alone, the latest UFO disclosure news and their theories on what's really going on, creatine officially going mainstream with non-fitness people talking about it at dinner tables, BPC-157 viral cancer fears debunked, and an ivermectin study showing 84% clinical benefit in cancer patients. Then they coach live callers submitted through mplivecaller.com — Jonathan from Northern Ireland on low testosterone as an ex-pro rugby player, Lindsay from Georgia on reverse dieting as a sleep-deprived nurse and mom of two, Rob from Connecticut on off-season strategy as a pro basketball player in Italy, and Charissa from Pennsylvania on building muscle without a traditional bulk and cut cycle. MAPS 15 BOGO — https://maps15bogo.com Buy 1 get 1 FREE — limited time (all 7 MAPS 15 programs same price) Sponsors: Eight Sleep (Pod 5 Ultra) — https://eightsleep.com/mindpump Code: MINDPUMP — Up to $350 off the Pod 5 Ultra. Memorial Day Sale running May 14 – June 12. Kion (creatine monohydrate) — https://getkion.com/mindpump 20% off — automatically applied at checkout, no code needed Joovv (red light therapy) — https://joovv.com/mindpump Code: MINDPUMP — $50 off your first purchase 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 2:23 - 5 types of people who can't build muscle 3:22 - Type #1: Confusion Karl — why muscle confusion kills gains 9:39 - Type #2: Easy Stevie — the person who never pushes themselves 11:19 - Type #3: Too Much Mike — the overtraining fanatic 14:01 - Type #4: Stay Shredded Sally — eating too little to ever build 18:09 - Type #5: Weekend Warrior Wally — perfect Monday–Friday, disaster on weekends 23:34 - Red light therapy twin study — 15% more muscle growth in 12 weeks 29:26 - UFO disclosure — government releases star-shaped craft video, interdimensional theories 36:05 - Kansas basketball player blames creatine for cramping — debunked 39:15 - Creatine is now mainstream — ER doctors, nurses & non-fitness people talking about it 46:44 - BPC-157 viral cancer fear — is it actually dangerous? 51:33 - Ivermectin + Fenbendazole cancer study — 84% clinical benefit rate 55:09 - Importance of Sleep 56:17 - Caller: Jonathan (Northern Ireland) — ex-pro rugby player, low testosterone, overtrained 1:09:40 - Caller: Lindsay (Georgia) — nurse, postpartum, 1600 calories, scale creeping up 1:20:30 - Caller: Rob (Connecticut) — pro basketball player in Italy, off-season strategy 1:33:24 - Caller: Charissa (Pennsylvania) — building muscle without traditional bulk & cut

    1h 40m

  3. 3D AGO

    2860: Short Daily Workouts vs. Full Body 3x a Week: Which One Actually Gets You More Results?

    Short daily workouts or full body sessions 2–3x a week — which one actually gets you better results? Sal, Adam, and Justin break down both approaches with equal total volume, so it's a fair fight. They cover why daily 15-minute workouts tend to produce more total volume over time, build stronger habits, and put less stress on the body — plus the real cons, including why they don't work well if you're commuting to a gym. Then they make the case for full body training: more enjoyable for some, better for strength stamina, and a solid fit for gym-goers. Sal also shares how he hit a personal deadlift PR at 45 years old training only two lifts a day. MAPS 15 — Buy One Get One Free maps15bogo.com sale — ends soon   Maps Fitness Products https://mapsfitnessproducts.com   Legion Supplements https://buylegion.com/mindpump — code MINDPUMP   Mind Pump Store https://mindpumpstore.com   0:00 Intro  0:34 MAPS 15 BOGO sale + Legion ad reads 1:44 Setting up the debate: same total volume, different structure 3:38 Home gym boom — COVID, sustained growth, stats 7:00 Pro #1: Short daily workouts lead to more volume over time 9:06 Pro #2: Better for habit-building and behavior change 11:03 Pro #3: Easier to fit into busy schedules 12:00 Pro #4: Less physical stress on the body 15:05 Con #1: Requires easy/home gym access 16:49 Con #2: Less enjoyable for some (the pump problem) 18:42 Pros of full body 2–3x a week — enjoyment factor 20:40 Full body pro: less daily commitment, suits gym-goers 21:55 Full body con: harder to stay consistent, missing one hurts 22:58 Full body pro: better for strength stamina 24:51 Sal's personal experiment: 2 lifts/day & hitting a deadlift PR at 45 26:48 Who should try short workouts (even advanced lifters) 27:07 MAPS 15 program lineup + BOGO close 27:47 Outro

    29 min

  4. 5D AGO

    2859: Take a Week Off and Gain 21% More Muscle — Here's the Science

    In this episode the guys break down how a planned deload week can boost your gains by 21% — the science behind supercompensation, how Soviet Olympic athletes used periodization to crush records, and what it actually looks and feels like to properly deload. They also get into the government registering alien-related URLs, the FBI greenlighting UFO/non-human entity disclosure, GLP-1 use doubling from 5.8% to 12.4% of adults in just 18 months, and Sal's conspiracy theory about why all of this is happening now. Then they coach live callers submitted through mplivecaller.com — Billy from New Jersey on flat feet and squatting with a newborn, Adam from South Dakota on combining jiu jitsu with strength training post-baby, Jenny from New Jersey on transitioning from marathon runner to lifter, and Christina from North Dakota on calorie strategy during post-surgery recovery.   MAPS 15 BOGO — https://maps15bogo.com Buy 1 get 1 FREE — limited time (all 7 MAPS 15 programs same price)   Vuori — https://vuoriclothing.com/mindpump 20% off first order — no code needed Butcher Box — https://butcherbox.com/mindpump No code needed — Now through 5/18: New users choose chicken breast for a year, top sirloin for a year, or ground beef for life + $20 off at checkout Manukora Manuka Honey — https://manukora.com/MINDPUMP Code: MINDPUMP — Save up to 31% + $25 in free gifts with the Starter Kit (MGO 850+ honey jar, 5 travel sticks, wooden spoon & guidebook) 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 & sponsors 1:52 - How a planned deload boosts gains by 21% — the supercompensation science 5:26 - How the Soviets used periodization to dominate strength sports 7:25 - What supercompensation actually feels like — and when it kicks in 11:22 - How to apply deloads practically — when, how often, what to do 15:13 - How to deload for hypertrophy vs. strength goals 19:34 - Sal's meal prep routine — Butcher Box chicken thighs, steak cubing trick & Justin's secret 27:43 - Government registers alien.gov URLs — what's actually going on? 30:06 - FBI greenlights UFO/non-human entity disclosure — the guys' theories 43:56 - Vuori V1 coach jacket review 45:24 - Mind Pump coaching — responding to Reddit criticism 51:08 - GLP-1 use doubles in 18 months — 1 in 8 adults now on a GOP drug 58:47 - What the GLP-1 explosion means for the fitness industry 1:01:09 - Manukora Manuka honey — sponsor break 1:02:34 - Caller: Billy (New Jersey) — flat feet, squatting & training with a newborn 1:11:10 - Caller: Adam (South Dakota) — jiu jitsu + strength training post-baby, Maps 15 Powerlift 1:24:30 - Caller: Jenny (New Jersey) — marathon runner transitioning to lifting, 3 kids, overexercising 1:42:00 - Caller: Christina (North Dakota) — post-surgery calorie strategy & muscle preservation

    1h 51m

  5. 6D AGO

    2858: 5 Weird Tricks That Trigger Fast Muscle Growth

    In this episode the guys break down 5 weird but proven ways to quickly trigger muscle growth — one set to failure, blood flow occlusion training, the all-day workout method, doubling your protein intake, and post-workout sauna. They also get into a 1967 Senate committee that predicted we'd only work 22 hours a week by 1985 (and how wrong they were), the birth control predictions that went completely the other way, why alcohol consumption is dropping (hint: it's not because people are healthier), and a Harvard multivitamin study showing two years of use made people five months younger at the molecular level. Then they answer questions submitted through Instagram — covering weekly vs. daily step goals, how often you should expect to progress in training, preventing stretch marks during weight loss, and the best high protein high calorie snacks. MAPS 15 BOGO — https://maps15bogo.com Buy 1 get 1 FREE — limited time (all 7 MAPS 15 programs same price) SPONSORS Paleo Valley — https://paleovalley.com/mindpump 15% off automatically applied at checkout (no code needed). Grass-fed, fermented meat sticks — high protein, long shelf life. Zbiotics — https://zbiotics.com/MINDPUMP26 Code: MINDPUMP26 — 15% off first purchase (one-time or subscription) Hiya (kids' multivitamin) — https://hiyahealth.com/MINDPUMP 50% off first order. Zero sugar, non-GMO, vegan, allergy-free — the only kids' multivitamin we recommend.     LINKS Mind Pump Free Guides (including 7 Day Overtraining Rescue): https://mindpumpfree.com  Mind Pump Store: https://mindpumpstore.com  Maps Fitness Products: https://mapsfitnessproducts.com  Instagram: @mindpumpmedia   0:00 - Intro & sponsors 2:12 - 5 weird ways to quickly trigger muscle growth 4:45 - Method #1: One set to failure — the Mike Mentzer / Dorian Yates method 14:55 - Method #2: Blood flow occlusion training — how and when to use it 16:38 - Method #3: The all-day workout — the Soviet method that still works 21:44 - Method #4: 2g of protein per pound of bodyweight — why it's hard but effective 23:16 - Method #5: 15–20 minutes of sauna post-workout — VO2 max, neural drive & recovery 26:43 - 1967 Senate prediction: We'd work 22 hours a week by 1985 — what went wrong 30:48 - Birth control predictions from the 60s that went completely backwards 33:26 - Psychology of Money — lottery tickets, spending habits & money behavior 38:07 - Why the guys tuned out of politics (and why it's working) 41:47 - Harvard multivitamin study: 2 years of use = 5 months younger at the molecular level 48:07 - Alcohol consumption is dropping — but not for the reason you'd think 56:09 - Q&A: How realistic is it to make progress in the gym every week? 59:25 - Q&A: How can you prevent stretch marks when losing weight? 1:00:36 - Q&A: Is hitting your step goal on a weekly average as good as hitting it daily? 1:03:33 - Q&A: Best high protein, high calorie snacks to hit your intake goals

    1h 8m

  6. MAY 14

    2857: How to Build Generational Wealth That Actually Lasts (It's Not About Money) w/ Scott Donnell

    Scott Donnell returns to Mind Pump to break down what it actually takes to create generational wealth — and it has almost nothing to do with money. After studying the most successful families in America, Scott shares the systems and frameworks families need to pass down values, identity, and mindset across generations. The guys get into speaking identity over your kids every night, why heritage matters more than inheritance, how to build a home economy that raises financially competent kids without entitlement, teaching kids to earn vs. giving allowances, the dangers of smartphones on young people's mental health, and a rapid-fire hot seat covering spanking, chores, allowances, consequences, and how to stop repeating yourself as a parent. Scott's Links Fig & Eagle: https://figandeagle.com  Scott's Instagram: https://www.instagram.com/imscottdonnell/ SPONSORS Huel (meal replacement) — https://huel.com/MINDPUMP Code: MINDPUMP — 15% off (new customers only). High protein, plant-based meal replacement. MAPS 15 BOGO — https://maps15bogo.com Buy 1 get 1 FREE — limited time (all 7 MAPS 15 programs same price) LINKS Mind Pump Store: https://mindpumpstore.com  Maps Fitness Products: https://mapsfitnessproducts.com  Instagram: @mindpumpmedia 0:00 - Intro & sponsors 1:31 - Generational wealth is way more than money — heritage vs. inheritance 5:31 - Speaking identity over your kids every night — why it works even on teenagers 12:22 - The core word method — how to name and codify your family values 19:53 - Why you have to give your kids an identity or the world will 25:21 - High performers crush it at work and go home to nothing — the biggest lost opportunity 33:11 - Building a home economy — roles, responsibilities & rewards 42:29 - Earning vs. allowance — why gigs beat chores every time 49:46 - Money trauma — how it gets passed down without you realizing it 54:27 - First generation success trap — giving your kids everything you never had 58:17 - Entitlement, victimhood & the airplane Wi-Fi analogy 59:24 - Mission trips & service mindset — the antidote to entitlement 1:04:46 - The quarter system — teaching 2-year-olds to save, spend & share 1:10:24 - Smartphones & mental health — the 100,000 kid study 1:18:06 - Hot seat: Spanking, allowances, chores, consequences & "because I said so" 1:35:52 - Treat your kids two years older than they are — the Socratic parent

    1h 40m

  7. MAY 13

    2856: BIGGEST HEALTH LIES ! Stop Following This Advice , It's Been Wrong for 40 Years | Mind Pump 2856

    In this episode the guys break down the five biggest health lies of the last 40 years — dietary cholesterol, fat and carbs making you fat, low sodium being best, avoiding the sun, and the myth that lifting weights isn't great for fat loss. They also get into a study showing church attendance predicts happiness better than income, a deep conversation on duty-free friendships and what makes relationships actually meaningful, Walmart ditching self-checkout due to rampant theft, and Vita Bella's free 10-minute consultation offer. Then they answer live caller questions submitted to mplivecaller.com, coaching listeners on air. T-SHIRT WINNERS Jodie Simpson & HamMan704 Send name, shirt size & shipping address to: https://mindpumpmedia.com SPONSORS LMNT (Lemonade Iced Tea — just launched May 6th) — https://drinklmnt.com/MindPump Free sample pack of most popular flavors with any purchase   Vita Bella / MP Hormones https://mphormones.com Code: MINDPUMP365 for a Free 10-min consultation + Raffle Entry: https://calendly.com/vb-consultations/complimentary-consults?month=2026-05 Raffle: 3 free memberships + 10 free essential labs will be given away this month.   Seed Daily Synbiotic — https://seed.com/mindpump Code: 25MINDPUMP — 25% off first month   MAPS 15 BOGO — https://maps15bogo.com Buy 1 get 1 FREE — limited time (all 7 MAPS 15 programs same price)   Mind Pump Fitness Coaching — https://mindpumpfitnesscoaching.com 1.9 NASM CEUs   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, sponsors & t-shirt winners 2:25 - 5 biggest health lies of the last 40 years — #1: Dietary cholesterol is poison 10:24 - Health lie #2: Fat and carbs make you fat — the low-fat & Atkins era 16:40 - Health lie #3: Low sodium is best — why salt got a bad rap 27:34 - Health lie #4: Avoid the sun — all-cause mortality data is damning 32:10 - Health lie #5: Lifting weights isn't a great way to get lean 35:49 - LMNT lemonade iced tea — new flavor breakdown + caffeine & theanine 36:54 - Study: Poor Americans who attend church are happier than wealthy non-churchgoers 38:54 - Duty-free friendships — what makes relationships actually meaningful 50:42 - Walmart ditching self-checkout — 16x higher theft than cashier lanes 56:49 - Vita Bella free 10-min consultation — chance to win free membership & labs 58:24 - Zoo MRI story & blood draw anxiety (78% of people hate it) 1:04:43 - Caller: Christian (California) — splitting MAPS programs over 6 days & training around a new baby 1:14:14 - Caller: Jessica (Alberta) — 40lb weight loss plateau, metabolic adaptation & reverse diet 1:29:02 - Caller: Regina (Maryland) — GLP-1 off-ramp strategy & transitioning from Orangetheory 1:41:24 - Caller: Jake (Wisconsin) — building for a body composition competition with his wife

    1h 50m

  8. MAY 11

    2855: 4 Simple Steps to Lose Weight After 30 (What Actually Works for Women)

    Mind Pump Nutrition Coaching (Use code MOTHERSDAY): ⁠mindpumpnutrition.com⁠ Rho Nutrition (Use code MINDPUMP): ⁠rhonutrition.com/discount/mindpump⁠ You're over 30 and you want to lose weight... but everything you've tried either stops working or leaves you feeling like garbage. Sound familiar? In this episode, Sal, Adam, and Justin cover FOUR simple steps that actually produce real, lasting fat loss results for women over 30. Not theory. Not what some twelve-week study says. What decades of real world coaching experience has proven works again and again. Why simplicity beats a perfect 15 step diet plan every single time How cutting processed foods caused every single one of Sal's clients to lose weight Controlled studies show people eat 600 to 700 more calories per day when eating processed foods Up to 40% of weight lost on a typical diet is muscle, not fat, and why that tanks your metabolism Why two women can both weigh 160 pounds at five foot six and look completely different based on body composition Why meal prepping one or two days a week is the convenience solution that makes whole food eating actually sustainable The 30 grams of protein per meal target that preserves muscle, keeps you full, and drives enhanced fat loss Why going too low on dietary fat destroys estrogen, progesterone, and testosterone Why carbohydrates should not drop to zero Why rigid meal plans fail within a few months How adding small improvements to what someone already eats works better than a new meal plan Timestamps:0:00 Intro 2:01 Nutrition for Weight Loss After 30 4:09 Consideration 1: Simplicity and Why It Wins 7:19 Consideration 2: Convenience 9:58 Consideration 3: Pro Muscle 14:49 Consideration 4: Hormone Health 15:43 Step 1: Stop Eating Processed Foods 20:25 Step 2: Meal Prepping 23:51 Step 3: Prioritize Protein 25:53 Step 4: Protect Your Hormones 27:42 Custom Coaching

    30 min
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Hosts & Guests

4.8
out of 5
11,993 Ratings

About

MindPump exposes the RAW TRUTH about health, fitness, nutrition and more... Hosts Sal Di Stefano, Adam Schafer & Justin Andrews pull back the curtain on the mythology, snake oil and pseudo-science that pervades the fitness industry and present science-backed solutions that result in increased muscular development and performance while simultaneously emphasizing health. No fitness institution or fitness "truth" is safe from their quick wit and over 40 years of combined experience in the fitness industry. Produced by Doug Egge. Find Mind Pump and the Mind Pump hosts on Instragram @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin & @mindpumpdoug and at mindpumppodcast.com. Get expertly programmed Mind Pump training protocols at mapsfitnessproducts.com

Information

  • Creator
    Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge
  • Years Active
    2014 - 2026
  • Episodes
    1K
  • Rating
    Explicit
  • Copyright
    © Copyright 2017+
  • Show Website
    Mind Pump: Raw Fitness Truth

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