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

• 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

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

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

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

3 Part Trainer Bonus Series – EP 1: Successful Trainer Mindset

• What makes a successful trainer mindset? (1:31)

• Defining what a successful trainer is. (2:10)

• 5 Steps to Develop a Successful Trainer Mindset

• #1 – Love people as much or more as you love fitness. (5:00)

• #2 – Have to be growth minded. (10:03)

• #3 – Be purpose driven. (17:24)

• #4 – Health is a priority. (21:40)

• #5 – Loves to share what works with other trainers. (23:39)

• Mind Pump Trainer Oath

• #1 – YOU are responsible for your clients’ successes and failures. (27:59)

• #2 – NEVER make false promises. (29:20)

• #3 – PRIORITIZE your client's health over their aesthetics. (30:28)

• #4 – ALWAYS meet your clients where they are. (31:05)

• #5 – ALWAYS aim for sustainability over speed. (32:27)

Related Links/Products Mentioned

• Trainer the Trainer Webinar Series

• Mind Pump #2515: How to Become a Successful Trainer in 2025

• Mind Pump #2172: Five Commandments For Successful Personal Trainers

• 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

Mike O’Hearn

• Why he was bred for bodybuilding. (2:06)

• Growing up in a big family. (3:44)

• The guy who likes the journey will do better than the man who wants the destination. (5:28)

• Why he decided to go natural. (8:15)

• Tips for continuing to perform long-term. (14:33)

• How much has having a child changed his life? (17:53)

• Why he appreciates being an older father. (22:14)

• The drastic changes in gym culture. (24:42)

• Favorite workout partners. (28:37)

• His unique friendship with Stan Efferding. (32:31)

• Nutrition advice for longevity. (35:07)

• His transition from stage to screen. (39:24)

• His experience on American Gladiators. (41:02)

• “It’s not the shows that win it, it’s what you do with yourself, your personality/image.” His mindset behind building his wealth outside of fitness. (46:21)

• The impact of his partner. (51:13)

• Does working out get better as you get older? (54:10)

• Put yourself around high-performing people. (59:29)

• Being the ‘meme’ guy. (1:05:47)

• “The finance shouldn’t outride the energy.” (1:07:19)

Related Links/Products Mentioned

• Visit Legion Athletics for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP for 20% off your first order (new customers) and double rewards points for existing customers. **

• May Special: MAPS 15 Performance or RGB Bundle 50% off! ** Code MAY50 at checkout **

• Tom Platz - Wikipedia

• Magazine Dreams (2023) - IMDb

• The American Gladiators Documentary

• Battle Dome - Wikipedia

• Watch Con Man | Prime Video - amazon.com

• Divinity - Rotten Tomatoes

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

Featured Guest/People Mentioned

• Mike O’Hearn (@mikeohearn) Instagram

• Website

• YouTube

• Stan “Rhino” Efferding (@stanefferding) Instagram

• Jocko Willink (@jockowillink) Instagram

• Josh Barnett (@joshlbarnett) Instagram