Mind Pump: Raw Fitness Truth

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 cut fat and keep muscle — covering why you need to be in a good metabolic position before you start cutting, why letting food create the deficit beats trying to burn calories through exercise, why cutting volume during a cut is counterintuitive but essential, and why increasing low-stress activity like walking is the secret sauce for getting lean without losing muscle. They also cover Adam's friend who dropped total cholesterol from 293 to 201 and LDL from 200 to 124 using Dose alongside dietary changes, a processed food study linking ultra-processed foods to hidden intramuscular fat in the thighs, the first reversal of adult obesity rates in decades and why GLP-1 is almost certainly responsible, new data showing GLP-1 improving psoriasis before weight loss even begins suggesting an independent autoimmune mechanism, Sal two and a half weeks into MAPS Anabolic for the first time in years and the strength gains already surprising him, Adam's friend Ryan DeVita finally diagnosing the pec major tear that has been baffling Adam for months, and Sal noticing a dramatic difference in digestion after running out of Seed for two weeks. Then they coach live callers submitted through mplivecaller.com.
 
Mind Pump Fitness Coaching: https://mindpumpfitnesscoaching.com
1.9 NASM CEUs
 
SPONSORS
Dose for Your Liver: https://dosedaily.co/MINDPUMP35
Code: MINDPUMP35 for 35% off first month subscription. Adam's friend dropped total cholesterol from 293 to 201 and LDL from 200 to 124 — all natural liquid supplement with clinical studies behind it.
 
Seed Daily Synbiotic: https://seed.com/mindpump
Code: 25MINDPUMP for 25% off your first month. Sal ran out for two weeks and noticed a huge difference in digestion — confirms it works best as a daily consistent habit.
 
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
2:18 - How to cut fat and keep muscle — why your body wants to lose muscle when you diet
8:35 - Step 1: Are you in a good metabolic position to cut from?
9:59 - Step 2: Let food create the deficit — stop leaning on exercise to burn calories
13:03 - Step 3: Lower your training volume — this is the opposite of what most people do
16:00 - Step 4: Increase low stress activity — walking is the secret sauce for getting shredded
18:18 - Step 5: Eat in ways that produce satiety — whole foods and high protein
23:31 - Adam's friend drops cholesterol from 293 to 201 using Dose and dietary changes
28:33 - Ultra-processed food study — hidden intramuscular thigh fat linked to processed food intake
33:41 - Adult obesity rates reversed for the first time in decades — GLP-1 is almost certainly responsible
42:43 - GLP-1 improving psoriasis before weight loss begins — independent autoimmune mechanism
52:51 - Sal two and a half weeks into MAPS Anabolic Phase 1 — why he is only adding 2.5 pounds at a time
57:35 - Ryan DeVita diagnoses Adam's pec major tear that has been baffling him for months
1:00:28 - Sal runs out of Seed for two weeks and notices a huge difference in digestion
1:04:15 - Caller: Kyle (British Columbia) — returning caller, 6 pounds of lean mass in 90 days, gets MAPS Upper Lower and Powerlift package
1:19:01 - Caller: Justin (California) — law enforcement, 3-4 night shifts a week, 4-5 hours sleep, gets MAPS 15 and sleep strategy
1:31:07 - Caller: Casey (North Carolina) — returning caller, Hashimoto's, gluten-free 90 days, no scale change but all markers improved

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).
Dr. Stephen Cabral returns to break down the seven blood markers that predict heart disease better than cholesterol. He explains what each one means, what optimal ranges look like versus what standard lab ranges say, and how to improve each one through diet, exercise and targeted supplementation. He then reveals the guys' individual omega-6 to omega-3 inflammation test results live on air — comparing where they were two years ago to where they are now and why Doug is the clear winner. They also cover the cyclosporiasis parasite outbreak in lettuce, natural parasite treatment protocols, PDE5 inhibitors for cardiovascular health, why glucose monitors are overused in athletic populations, and whether rancid fish oil is a real problem and how to avoid it.
50% Off Inflammation Test https://stephencabral.com/inflammation 
 
SPONSORS
 Zbiotics Pre-Alcohol: https://zbiotics.com/MINDPUMP26
Code: MINDPUMP26 for 15% off first purchase. World's first genetically engineered probiotic. Breaks down acetaldehyde in the gut before it causes next-day issues.
 
GUEST LINKS
Dr. Stephen Cabral: https://stephencabral.com
Inflammation test: https://stephencabral.com/inflammation
 
LINKS
Mind Pump Store: https://mindpumpstore.com
Maps Fitness Products: https://mapsfitnessproducts.com
Instagram: @mindpumpmedia
 
0:00 - Intro
3:03 - 7 blood markers that predict heart disease better than cholesterol
4:38 - Marker 1: ApoB — the most important predictor of arterial plaque that all cardiologists now look at
8:12 - Marker 2: High sensitivity CRP — how chronic inflammation embeds cholesterol into arterial tissue
10:05 - Marker 3: Homocysteine — methylation issues, optimal range and the B vitamin fix
12:30 - Marker 4: Total cholesterol to HDL ratio — why a 3 to 1 ratio is the target
14:57 - Marker 5: Triglycerides to HDL ratio — the metabolic disease predictor most doctors ignore
20:13 - Marker 6: Hemoglobin A1C — why athletes with spiking glucose still have perfect A1C
25:03 - Marker 7: Omega-6 to omega-3 ratio — 90% cardiovascular death risk reduction above 9% saturation
30:49 - The guys' live omega inflammation test results — two years of data revealed
35:08 - Adam's result — dropped from 7.3 to 6.0 without supplementing
36:23 - Sal's result — improved from 7.8 to 4.9 with sardines and omegas
37:55 - Doug's result — already at 3.7 and winning the whole room
43:18 - How to choose a quality fish oil — cold processed, third party tested, no mercury
46:28 - When to take vitamin D vs omega-3 and why timing matters
48:01 - Cyclosporiasis parasite outbreak and natural parasite treatment protocols
52:12 - Dr. Cabral's free at-home inflammation test — how to get it

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

Products:
MAPS Abs & Butt: ⁠https://mapsabsandbutt.com⁠
 
Timestamps:
0:26 New Program Announcement: MAPS Abs and Butt
1:00 The Sleep and Belly Fat Study
1:37 Two Types of People Stuck in This Cycle
3:23 Why Waist Trainers and Ab Circuits Backfire
5:40 The Law of Thermodynamics
7:26 Stress, Cortisol, and Fat Storage Explained
8:07 The Truth About Lean and Toned
11:00 Spot Reduction Is a Myth, Spot Building Is Real
12:16 The Exact Order of Operations to Lose Belly Fat
15:07 How to Actually Train Your Core
21:02 Common Questions Answered
22:05 Real Caller Success Story