In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

• Mind Pump Fit Tip: The Secret to Ultimate Fitness. (1:57)

• An example of a dysfunctional way of promoting health & fitness. (18:40)

• Teaching the youngins’ what’s up. (22:33)

• The reading level in America. (25:27)

• Betting on entrepreneurship opportunities in America. (27:37)

• LMNT’s new flavors. (37:52)

• Sal’s rebrand. (39:18)

• Adam’s Joymode pitch. (41:00)

• Being obsessed with your child’s curiosity. (44:05)

• Max’s gift of intuition and empathy. (49:20)

• #ListenerLive question #1 – Would I see better results sticking with this new approach, where all 3 phases repeat every 9-day cycle for 12 weeks, or is it more effective to dedicate 4 weeks to each phase across the 12-week program? (53:08)

• #ListenerLive question #2 – I’m having trouble staying asleep, and I’m looking for any advice on what I can do? (1:04:52)

• #ListenerLive question #3 – I’d like to shift my focus from weight loss to body composition: reverse dieting, building muscle, maybe even doing my first bulk. But with the GLP-1 and HRT, I’m unsure how to approach maintenance calories, whether to taper off the medication, and how to set myself up to build muscle. What would you suggest as my next step? (1:14:27)

• #ListenerLive question #4 – Are there specific exercises or strategies you recommend to improve balance and maintain an aesthetic look despite this permanent limitation due to my trap injury? (1:24:44)

Related Links/Products Mentioned

• Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com

• Get a free Sample Pack of LMNT’s most popular drink mix flavors with any purchase! As always, LMNT offers no-questions-asked refunds on all orders. The 8-count LMNT Sample Pack doubles down on our most popular flavors: Citrus Salt, Raspberry Salt, Watermelon Salt, and Orange Salt (2 stick packs of each flavor): Visit DrinkLMNT.com/MindPump

• Visit Joymode for an exclusive offer for Mind Pump listeners! ** Enter MINDPUMP at checkout for 20% off your first order. **

• October Special: MAPS GLP-1 50% off! ** Code GLP50 at checkout. **

• Mind Pump #2485: How to Make 2025 a Successful Year for Your Fitness Journey

• Muscle Mommy Movement

• Do More Than Half of Americans Read Below 6th-Grade Level?

• Over 10,000 Millionaires Depart from the UK in a Year Amid Changing Financial Landscape

• Who Would Win? 10 Book Box Set

• 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. **

• Mind Pump #1897: Why Phasing Your Workouts Is So Important & How to Properly Switch It Up

• Mind Pump #2700: Get Back on Track With the 24-Hour Reset HACK

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• David Goggins (@davidgoggins) Instagram

• Mike Matthews (@muscleforlifefitness) Instagram

• LAUREN FITZ, M.D. (@drlaurenfitz) Instagram

• Mind Pump Fit Tip: Best Ways to Strength Train Without Weights or Machines. (1:58)

• Iron sharpens iron. (23:15)

• Get stronger muscles with red-light therapy. (30:36)

• Sitting vs standing when wiping. (34:49)

• AI hallucinations. (37:42)

• Predicting future trends. (44:45)

• The Good vs. The Great. (51:01)

• #Quah question #1 – With progressive overload, is it more than you did recently or more than you’ve ever done? Sometimes I wonder if I’m building progress when I go back to an exercise I haven’t done in a while, and I’m making progress week by week, but still lifting less weight than I did in that exercise in the past. (54:01)

• #Quah question #2 – Should your first set be the heaviest and then go lighter or vice versa? (56:28)

• #Quah question #3 – Does it matter what time you go to bed, as long as you get 8 hours? (58:52)

• #Quah question #4 – I am looking to lose fat but also want to add some muscle. What should I focus on first? I have been lifting consistently for several years and have put on some belly fat. I am consuming approximately 1600-1700 calories with 130-140 grams of protein. I’m doing Muscle Mommy, but the fat doesn’t want to leave. Any suggestions? (1:00:02)

Related Links/Products Mentioned

• Visit Joovv for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP to get $50 off your first purchase. **

• Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code MINDPUMP20 for 20% off your first order of their best products. **

• October Special: MAPS GLP-1 50% off! ** Code GLP50 at checkout. **

• Mind Pump #2137: The Best Suspension Training Workout Plan for Beginners

• Mind Pump #1362: What You Can Learn About Building Muscle from Inmates, Gymnasts and Sprinters

• Mind Pump #2080: Get Jacked With Bands!

• Sal Di Stefano’s Journey in Faith & Fitness – Mind Pump TV

• Low-Intensity Light Therapy: Exploring the Role of Redox Mechanisms

• Effects of Light-Emitting Diode Therapy on Muscle Hypertrophy, Gene Expression, Performance, Damage, and Delayed-Onset Muscle Soreness

• How To Get Stronger Muscles From Light Therapy

• Wiping Sitting vs. Standing

• Talent Agents Circle AI Actress Tilly Norwood

• Caldera Lab Science

• Visit Transcend for this month’s exclusive Mind Pump offer! ** Telehealth Provider • Physician Directed GET YOUR PERSONALIZED TREATMENT PLAN! Hormone Replacement Therapy, Cognitive Function, Sleep & Fatigue, Athletic Performance and MORE! **

• Muscle Mommy Movement

• Mind Pump #2690: The NEW DIET Everyone Is Using For Fat Loss

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Jason Khalipa (@jasonkhalipa) Instagram

5 Obstacles to Being a Strong Dad

• The challenges faced once becoming a dad. (1:11)

• 5 Obstacles to Being a Strong Dad

• #1 – Time. (5:17)

• #2 – Diet. (12:08)

• #3 – Sleep. (16:03)

• #4 – Pain. (20:45)

• #5 – White or Blue collar worker. (22:16)

Related Links/Products Mentioned

• Visit PRx Performance for an exclusive offer for Mind Pump listeners! ** No code for 5% discount gets automatically applied at checkout. **

• October Special: MAPS GLP-1 50% off! ** Code GLP50 at checkout. **

• Mind Pump # 2684: Do ONLY These 8 Lifts to Achieve an Amazing Body

• Mind Pump #2572: Only 15 Minutes a Day to Build Muscle & Burn Fat

• Visit Brain.fm for an exclusive offer for Mind Pump listeners. ** Get 30 days of free access to science-backed music. **

• Use the 3-2-1 Formula for Best Sleep Results | Cabral Concept 2526

• 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 Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Doug Bopst (@dougbopst) Instagram

• Alex Hormozi (@hormozi) Instagram

Get Back on Track With the 24-Hour Reset HACK

• The fail rate on fitness: The number of people who gain weight after they lose it will ALARM you. (1:07)

• Two ways a small bump in the road can become a total disaster. (4:47)

• 4 Steps to Get Back on Track With the 24-Hour Reset HACK

• #1 - Pause, acknowledge, give grace. (14:18)

• #2 - Do something healthy for yourself. (20:52)

• #3 - Choose 1 ‘must do tomorrow’ and set an alarm. (22:18)

• #4 - Use a group or a friend. Confide in people you trust! (post RESET or communicate RESET for support). (23:05)

Related Links/Products Mentioned

• Visit Legion Athletics for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP for buy one, get one 50% off for new customers, and 20% cash back for returning customers! **

• October Special: MAPS GLP-1 50% off! ** Code GLP50 at checkout. **

• Muscle Mommy Movement

• Mind Pump #2542: Five Steps You Can Take To Get Back Into Shape Fast

• Mind Pump #2485: How to Make 2025 a Successful Year for Your Fitness Journey

• Mind Pump #2587: This is What a Great Trainer Looks Like With Ben Bruno

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Ben Bruno (@benbrunotraining) Instagram

• Mind Pump Fit Tip: Is protein overrated? (2:01)

• Interesting People in History: Peter Freuchen. (21:41)

• DIY fecal transplant. (24:57)

• Using competition as a motivator to get healthy. (27:28)

• Kids say and do the darndest things. (35:43)

• If you could have one superpower, what would it be? (37:01)

• Who would win? (40:48)

• The dangers of snoring. (47:07)

• #ListenerLive question #1 – What are your thoughts on targeting visceral fat loss, especially when a person is already lean but still has visceral fat increase? (54:06)

• #ListenerLive question #2 – Fitness-wise, where do I need to go next? I played golf at an elite level, including three years at a high-level D-I university. (1:14:15)

• #ListenerLive question #3 – Where should I go after completing Transform? As a police officer working on a tactical team, I focus on strength, mobility, and resiliency. (1:21:14)

• #ListenerLive question #4 – Any advice on how to improve my barbell squat? (1:24:42)

Related Links/Products Mentioned

• Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com

• Visit Paleovalley for an exclusive offer for Mind Pump listeners! ** Discount is now automatically applied at checkout: 15% off your first order! **

• 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. **

• October Special: MAPS GLP-1 50% off! ** Code GLP50 at checkout. **

• Mind Pump #2450: The Smartest Way to Use Protein to Burn Fat & Build Muscle

• The Impact of High Protein Diets on Cardiovascular Outcomes: A Systematic Review and Meta-Analysis of Prospective Cohort Studies

• The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals

• Peter Freuchen: The Real Most Interesting Man In The World

• Woman Gets 'DIY Poop Transplant,' Ingests Pills with Brother's Fecal Matter to Combat IBS Symptoms

• Watch Hack Your Health: The Secrets of Your Gut - Netflix

• Sal Di Stefano’s Journey in Faith & Fitness – Mind Pump TV

• Building Muscle with Adam Schafer – Mind Pump TV

• Justin’s Road to 315 Push Press

• Who Would Win? 10 Book Box Set

• Visit Troscriptions for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP for 10% off your first order. **

• Mind Pump Jobs

• Mind Pump #2135: Barbell Squat Masterclass

• Mind Pump #2350: The 4 Types of Squats Everyone Should Be Doing

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Dr. Gabrielle Lyon (@drgabriellelyon) Instagram

7 Lies Older People are Told About Fitness

• What can happen if you exercise properly? Based on science! (1:15)

• 7 Lies Older People are Told About Fitness

• #1 - Cardio is the best form of exercise for the aging population. (5:12)

• #2 - Your body won’t get stronger or build muscle. (9:02)

• #3 - Exercise is too dangerous. (12:22)

• #4 - Exercise will make my pain worse or bad for my joints. (14:29)

• #5 - Exercise doesn’t help with mental health. (20:04)

• #6 - I’m already active. Why do I need more exercise? (21:03)

• #7 – I’m too old to exercise. (23:44)

Related Links/Products Mentioned

• Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! ** No code to receive 20% off your first order. **

• October Special: MAPS GLP-1 50% off! ** Code GLP50 at checkout. **

• Selection of Resistance Exercises for Older Individuals: The Forgotten Variable

• Resistance training-induced gains in knee extensor strength are related to increased neural cell adhesion molecule expression in older adults with knee osteoarthritis

• Mind Pump #2670: Pilates, Yoga, Running, CrossFit, & Strength Training Face Off!

• Muscle Mommy Movement Quiz

• Mind Pump #2657: The Over-50 Fitness & Health Plan

• Mind Pump #1835: Why Resistance Training Is the Best Form of Exercise for Fat Loss and Overall Health

• Mind Pump #2385: Five Reasons Why You Should Hire a Trainer

• Is exercise more effective than medication for depression and anxiety?

• New Study: One or Two Days of Exercise May Offer Similar Health Benefits As Daily Workouts

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources