Mind Pump: Raw Fitness Truth
Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge
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
Episodes
Mentioned books
17 snips
Apr 8, 2026 • 2h 1min
2831: This WILL Speed Up Your Metabolism AND Help You Lose Fat !
They argue muscle-building beats pure calorie counting for better body composition and explain why metabolism is more than resting calorie burn. They debate GLP-1 use, gut effects, and controversial “poop window” ideas. Practical coaching covers meal prep, strength vs cardio tradeoffs, PCOS and busy-parent strategies, cutting/ bulking tactics, and prepping for fitness tests.
21 snips
Apr 6, 2026 • 24min
2830: The Best Push Pull Legs Program For Building Muscle (MAPS PPL)
They introduce a new push/pull/legs training plan built for hypertrophy, big pumps, and progressive overload. They explain what each split targets and why the pump helps consistency. The hosts break down a three-phase, nine-week structure with a 5x5 finisher and a built-in bulking macro formula. Differences between male and female versions, equipment options, and launch bonuses are also covered.
19 snips
Apr 4, 2026 • 2h 5min
2829: Why That Pesky Last 10 Pounds Won't Come Off
They unpack why the final 10–15 pounds stall and define the metabolic wall. They explore how prolonged calorie deficits cause muscle loss, reduced daily movement, hormonal shifts and misleading scale changes. They discuss reverse dieting, eating more to build metabolism, strength-focused plans, and practical steps to prioritize muscle over the scale.
36 snips
Apr 3, 2026 • 1h 12min
2828: The "Goldilocks Zone" - Build Muscle WITHOUT Bulking or Cutting
They challenge the endless bulk/cut cycle and introduce a sustainable "Goldilocks Zone" for building muscle without drastic phases. Conversation covers whole foods, protein-focused meals, and trusting appetite signals. They talk coaching strategies that prioritize strength, sleep, and energy over the scale, plus practical habits like meal prep and family cooking.
34 snips
Apr 2, 2026 • 26min
2827: The 90-Day Nutrition Strategy That Actually Works
They explain why nutrition is often harder than training and why one-size-fits-all meal plans fail. They introduce the idea of building plans around existing habits and using anchor meals for reliable choices. They cover real-world hurdles like travel, time, stress, and missed meals and outline a practical 90-day strategy to improve consistency.
54 snips
Apr 1, 2026 • 1h 49min
2826: The Least Amount You Can Train and Still See Results
They argue how tiny doses of training can still build muscle and burn fat. The conversation covers why 1–2 full‑body workouts weekly can work and how overtraining sabotages gains. They stress protein, recovery, and simple routines like lift plus walking. There are real caller stories about recomposition, pregnancy training adjustments, and practical meal‑prep tips.
21 snips
Mar 30, 2026 • 26min
2825: How To Build Your Shoulders, Arms, and Glutes Before Summer
They explain why shoulders, arms, and glutes form the key aesthetic trio and why you should build muscle before cutting. Programming matters more than exercise choice; order, volume, and cycling intensity drive results. Prioritize compound lifts, reallocate volume toward target muscles, and alternate heavy and pump-focused sessions. Protein and sleep are non-negotiable for progress.
25 snips
Mar 28, 2026 • 1h 47min
2824: Why Skipping Meals Is Hurting Your Metabolism
They argue skipping meals and fasting can slow metabolism and sabotage muscle. They cover protein timing, blood sugar control, and why restriction often backfires psychologically. They discuss GLP-1 drugs, risks of rapid weight loss, and sex differences in fasting’s effects. They also touch on when fasting might make sense and practical meal-timing tips for better energy.
36 snips
Mar 27, 2026 • 1h 22min
2823: The Fitness Skills You Stop Using First (And Regret Later)
They highlight six human movement skills people stop practicing and why that matters. You hear about losing overhead mobility, squatting and hinging, plus the decline of running, jumping and throwing. Balance, sitting on the ground, and rebuilding impact tolerance through play and swimming also come up. There's a quick look at red light therapy and shifts from aesthetics to functional fitness.
39 snips
Mar 26, 2026 • 1h 15min
2822: The Truth About Insulin Sensitivity & Muscle Growth
Dr. Rhett Langley, a physician focused on metabolic and sexual health who runs a clinic and advises NutriSense. He discusses how insulin sensitivity and blood sugar shape cravings, energy, and muscle growth. Strength training, sleep, and lifestyle beat pills alone. Continuous glucose monitors reveal surprising individualized responses and help change behavior.
