In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday's Quah post on the @mindpumpmedia Instagram page.

• Mind Pump Fit Tip: The Surprising Benefits of Gaining Body Fat. (2:27)

• How Adam is supplementing EAA's to get the benefits of a high-protein diet. (18:17)

• Trainer wisdom. (24:13)

• Rocky Marciano's RELENTLESS training routine. (35:53)

• Silly things we did without tech. (41:32)

• Is creativity lost with the youth? (45:27)

• A scary lie women are fed. (49:14)

• High-protein snacks that taste GREAT! (56:43)

• #Quah question #1 – Do you guys have any thoughts on "butt-wink" when squatting? I've heard there's not a real concern. (59:40)

• #Quah question #2 – Should rest periods strictly be measured by time, or can heart rate be a gauge as well? (1:05:00)

• #Quah question #3 – Will taking creatine with or close to the consumption of caffeine make it ineffective? (1:07:15)

• #Quah question #4 – The front of my hips are perpetually sore lately. I foam roll and stretch (not as much as I should). Any other tips to help? (1:10:20)

Related Links/Products Mentioned

• Get 20% off Kion at getkion.com/mindpump

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

• January Promotion: Code NEWYEAR50 at checkout for 50% off the following programs: MAPS Starter, Transform, Anabolic, and Performance!

• Mind Pump Store

• Mind Pump #2664: Why Gaining Body Fat May be the Key to Getting the Results You Want & More (Listener Live Coaching)

• Building Muscle with Adam Schafer – Mind Pump TV

• Mind Pump #2432: The Truth About Essential Amino Acids with Angelo Keely

• The STORY They're Telling You Is A Lie | Dr Jordan Peterson & Mind Pump 2217

• Rocky Marciano's Training Routine (24-Hour Breakdown)

• Rise of the SHEconomy | Morgan Stanley

• Gen Z's Radical Role Reversal: Women Want Careers, Men Want Children

• Visit Fatty15 for an exclusive offer for Mind Pump listeners! ** You can get an additional 15% off their 90-day subscription Starter Kit with code MINDPUMP **

• Mind Pump #2497: The Amazing & Weird Side Effects of Creatine

• MAPS Prime Pro Webinar

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

Jordan Peterson (@jordan.b.peterson) Instagram

How to Stay on Track without Cooking or Meal Prepping (DoorDash Diet)

• It's possible to get in shape if you know what you are doing. (1:52)

• Meal prepping is best, but CONVENIENCE is a real value. (3:10)

• General Rules on How to Stay on Track without Cooking or Meal Prepping. (6:35)

• #1 – Prioritize protein. (7:00)

• #2 – Overestimate the calories. (10:18)

• #3 – Avoid fried foods, sugar, and carb-centric meals. (12:09)

• #4 – Put sauces on the side. (16:29)

• #5 – Think about order AHEAD of time. (18:06)

• #6 – GOOD options. (19:48)

• #7 – Mind Pump DoorDash Diet Guide! (21:49)

Related Links/Products Mentioned

• Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at https://ketone.com/MINDPUMP

• January Promotion: Code NEWYEAR50 at checkout for 50% off the following programs: MAPS Starter, Transform, Anabolic, and Performance!

• Mind Pump Store

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

• FREE MP DoorDash Guide

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

• Prediction on flow of gym traffic for 2026. (1:32)

• The Ozempic weight-loss strategy. (4:51)

• Biggest bang for your buck style of training. (8:17)

• The #1 reason most people fail on their New Year's resolutions. (9:59)

• How much strength training is required? (11:14)

• Priming vs. warm-up. (14:45)

• The value of the stability ball for beginners. (18:23)

• How do I measure progress? (21:46)

• The importance of daily movement. (24:24)

• What fat loss looks like with strength training. (28:21)

Related Links/Products Mentioned

• Special Promotion: MAPS Starter 50% off! **Code NEWYEAR50 at checkout. **

• 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

• Mind Pump Store

• Mind Pump #2187: Why Building Muscle Is More Important Than Losing Fat With Dr. Gabrielle Lyon

• Mind Pump #2761: 5 Ways to Predict Mortality (NO BLOOD TEST REQUIRED)

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

• Maintaining Physical Performance: The Minimal Dose of Exercise Needed to Preserve Endurance and Strength Over Time

• Mind Pump #2757: When Life Gets Busy, Your Fitness Should Shrink…Not Disappear!

• Mind Pump #1530: Why Warm-Ups Are a Waste of Time

• The Wall Test | Mind Pump TV

• 90/90 to Pigeon Pose Hip Stretch Progression – YouTube

• Mind Pump #1287: Why the Stability Ball Belongs in Your Workout Routine

• 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 # 2545: Transform Your Body in 90 Days

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

Dr. Gabrielle Lyon (@drgabriellelyon) Instagram

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday's Quah post on the @mindpumpmedia Instagram page.

• Mind Pump Fit Tip: Eat as Much as You Want, but Don't Get Fat (JUST follow these 2 rules). (2:28)

• The disturbing "Doll mom" trend. (25:03)

• Has masculinity always been more fragile than femininity? (31:10)

• The practice of writing down failures and revisiting later what you learned from them. (32:25)

• Fun Facts with Justin: Toad mutation. (39:06)

• Mystery Our Place unboxing. (40:55)

• The value of getting a full-body scan. (45:20)

• The impact of higher doses of creatine. (51:51)

• Glycerol for better pumps. (54:26)

• #Quah question #1 – I want to build muscle but also start BJJ this year as a 41-year-old. Is it possible? If so, how should I program? (57:24)

• #Quah question #2 – What are some recommended movements and/or routines for joint instability? (1:00:22)

• #Quah question #3 – At what age did you realize you no longer needed to hit PRs? (1:02:27)

• #Quah question #4 – What are some helpful tips to stay focused and motivated? (1:08:02)

Related Links/Products Mentioned

• Visit Our Place for an exclusive offer for Mind Pump listeners! **Code MINDPUMP at checkout to receive 10% off sitewide. 100-day trial with free shipping and returns. **

• Visit Organifi for the exclusive offer for Mind Pump listeners! **Code MINDPUMP at checkout for 20% off**

• MAPS 15 Symmetry 50% off! ** Code DECEMBER50 at checkout. **

• Mind Pump Store

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

• Mind Pump #2437: What Happens to Your Body When You Quit Ultra-Processed Foods for 30 Days

• Doll mom earns $200K a year playing with fake babies

• The Happiness Professor: THIS Will ACTUALLY Make You Happier

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

• Z Press to take Your Shoulder Development to the Next Level – Mind Pump TV

• Justin's Road to 315 Push Press

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Paul Chek (@paul.chek) Instagram

• Arthur Brooks (@arthurcbrooks) Instagram

• Endlessly beginning and living to express yourself at the highest level. (2:31)

• "Those who live truly, shall see truly." Her introduction and special connection to Mind Pump. (5:40)

• Creating the trend, not following the trend. (12:47)

• Factors that keep the vitality of a relationship intact. (18:36)

• The difference between teammates and friends. (32:14)

• The conflicting feelings growing in the public eye. (36:46)

• Stay authentic. (46:04)

• The lives lived during Mind Pump's tenure. (49:44)

• Pivoting the business, stretching your capacity, and the value of a GOOD personal trainer. (59:04)

• "Would you have it any other way." (1:04:50)

• The myth of having certainty. (1:07:36)

• Making peace with the worst outcome. (1:09:49)

• Breaking through limiting beliefs. (1:11:53)

• Being the example. (1:18:04)

• How to develop good masculinity. (1:20:22)

• Highlighting not so seen honorable traits. (1:24:18)

• Where do you hope to be 10 years from now? (1:47:47)

Related Links/Products Mentioned

• Visit Seed for an exclusive offer for Mind Pump listeners! ** Code 20MINDPUMP for 20% off your first month of Seed's DS-01® Daily Synbiotic. **

• MAPS 15 Symmetry 50% off! ** Code DECEMBER50 at checkout. **

• Mind Pump Store

• Mind Pump # 474: Arya Saffaie Lifetime Natural Men's Physique 2X Olympia Athlete

• Mind Pump # 2505: The Story of Mind Pump (10 Year Anniversary Special)

• The Start of Mind Pump | Mini Documentary

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

Featured Guest/People Mentioned

• Roxanne Saffaie (@roxylook) Instagram

• Website

• Podcast

• Arya Saffaie IFBB Pro (@arya_saffaie) Instagram

• Dr. Gabrielle Lyon (@drgabriellelyon) Instagram

Simon Sinek (@simonsinek) Instagram