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: 6 controversial muscle-building & fat-burning tips. (1:24)

• HMB for muscle-building. (20:37)

• Free weights vs machines. (26:55)

• Fun table topic starters for deep conversations. (28:52)

• The Shilajit reviews are in. (48:22)

• Bacteria vs. virus. (51:28)

• #Quah question #1 – People are always talking about having trouble connecting with their glutes, but I have a bigger problem connecting with my pecs. Any recommendations? (55:06)

• #Quah question #2 – When getting home late, is it better to go to bed asap and get good sleep or eat a late-night meal and hit protein? (58:20)

• #Quah question #3 – I've injured myself a few times outside of the gym, especially my lower back, and it's limiting the exercises I can do. What's the best way to safely build those muscles back to where they should be, and to keep progressing in other areas while I do? (1:00:21)

• #Quah question #4 – Should I use squat shoes to improve my range of motion in squats? (1:02:34)

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. **

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

• June Special: Shredded Summer Bundle or Bikini Bundle 50% off! ** Code JUNE50 at checkout **

• Mind Pump #2405: The 5 Intermittent Fasting Mistakes Causing Weight Gainv

• Effects of different stretching exercises on hamstring flexibility and performance in long term

• HMB benefits, dosage, and side effects - Examine

• Oral Supplementation with Beta-hydroxy-beta-methylbutyrate, Arginine, and Glutamine Improves Lean Body Mass in Healthy Older Adults

• TableTopics Dinner Party Question Card Game - 135 Entertaining Conversation Starter Cards for Dinner Table with Adult Friends, Getting to Know You Game.

• Justin’s Road to 315 Push Press

• The 5 Love Languages: The Secret to Love that Lasts

• Mind Pump #1912: The Science of Successful Marriages & Relationships With Drs. John and Julie Gottman

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

• Mind Pump #2540: Ranking the Top 5 Ways to Build Your Chest

• How to Build A STRONG Back | Mind Pump 1972 - YouTube

• Adam Schafer’s DEEP Squat Mobility Secrets | Behind The Scenes at Mind Pump

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Drew Canole (@drewcanole) Instagram

The 8 Most Controversial and Awesome Strength Training Exercises

• Every exercise is good if applied properly, with good mobility and stability. (0:49)

• The 8 Most Controversial and Awesome Strength Training Exercises, Who They’re For, Who Should Do Them, and How to Apply Them.

• #1 - Behind the neck press. (3:00)

• #2 - Upright row. (8:14)

• #3 - Kipping pull-up. (11:10)

• #4 - Barbell good morning. (17:27)

• #5 - Box jumps. (19:14)

• #6 - Behind neck pull down. (23:53)

• #7 - Roman chair sit-ups. (26:29)

• #8 - Jefferson curl. (29:25)

• Honorable mention: Sissy squats. (33:25)

Related Links/Products Mentioned

• 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**

• June Special: Shredded Summer Bundle or Bikini Bundle 50% off! ** Code JUNE50 at checkout **

• How To Behind The Neck Press Properly! (ADVANCED LIFTERS ONLY!)

• The Upright Row: Implications for Preventing Subacromial Impingement

• Shoulder Injuries in Individuals Who Participate in CrossFit Training

• Build Your Hamstrings- How to Properly do Good Mornings

• The effects of plyometric jump training on lower-limb stiffness in healthy individuals: A meta-analytical comparison

• How to Box Jump the Right Way to Activate More Muscle Fibers

• Correcting Upper Cross Syndrome to Improve Posture & Health-- Prone Cobra

• The Wall Test | Mind Pump TV

• Intervertebral disc herniation: studies on a porcine model exposed to highly repetitive flexion/extension motion with compressive force

• The Jefferson Curl: Benefits and Proper Form - BarBend

• Shrink Your Waist With The PERFECT Sit-UP (SIX PACK ABS!)

• Sissy Squat - The forgotten quad building exercise of the pros

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

Fitness Secrets from Military Veteran & Celebrity Trainer Aaron Williamson

• The catalyst for joining the Marine Corps. (1:51)

• His traumatic childhood. (4:44)

• As a team, you are only as strong as your weakest link. (7:43)

• His most humble duty. (11:00)

• His time working at the Pentagon. (16:13)

• There is no safe space from a rocket. (19:17)

• Fighting for his life mentally. (21:38)

• His Hollywood destiny. (23:57)

• The COVID impact on his life. (31:14)

• His stellate ganglion block experience. (34:40)

• The importance and value of getting your bloodwork done. (40:52)

• Being a walking billboard for how healthy you can be and evolve, no matter what your age is. (48:06)

• His business backfired with Andy Elliott. (49:08)

• His social impact. (1:00:06)

• The future of fitness, Katalyst. (1:03:53)

• Favorite Hollywood/celebrity memory. (1:08:55)

Related Links/Products Mentioned

• Visit Jolie for an exclusive offer for Mind Pump listeners! **Try it out for yourself with FREE shipping. And if you don’t like it— you can return your Jolie for a full refund within 60 days, no questions asked. **

• FINAL DAY: Special MAPS Longevity Launch ** Code 50LONG for $50 off for launch price $97 ($147 retail). Bonuses: Forum access for a year $97, Post Launch Kick off Zoom call $97, Expires on 6/22 (30-Day money back guarantee). **

• June Special: Shredded Summer Bundle or Bikini Bundle 50% off! ** Code JUNE50 at checkout **

• Stellate Ganglion Block: What It Is, Uses, Side Effects & Risks

• 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! **

• Mind Pump Personal Training – Apply today!

• KATALYST - Strength Beyond Limits with EMS Technology

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

Featured Guest/People Mentioned

• 𝐀𝐀𝐑𝐎𝐍 𝐖𝐈𝐋𝐋𝐈𝐀𝐌𝐒𝐎𝐍 (@aaronvwilliamson) Instagram

• Website

• Doc Shauna Springer (@docshaunaspringer) Instagram

• Adeel Khan, MD (@dr.akhan) Instagram

• Andy Elliott (@officialandyelliott) Instagram

• Ballerbusters (@ballerbusters) Instagram

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

• Mind Pump Fit Tip: 3 food additives that are killing your health. (2:13)

• Plugged vs unplugged. (26:10)

• Sal’s talk at the Peptide World Congress. (36:07)

• The effects of Acetaldehyde on the gut. (38:40)

• How family members can hinder one’s recovery. (41:38)

• Two words to define each decade of life. (47:13)

• Mind Pump is looking for trainers. Apply today! (1:00:21)

• #ListenerLive question #1 – Is there anyone here with experience, either having been injured or having helped people recover from this type of ongoing trauma? (1:01:36)

• #ListenerLive question #2 – What program would you guys recommend for teenagers? (1:12:23)

• #ListenerLive question #3 – Am I correct to allow my core to be such a limiting factor when doing squats, or is my fear the real culprit? (1:27:38)

Related Links/Products Mentioned

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

• Visit Pre-Alcohol by ZBiotics for an exclusive offer for Mind Pump listeners! ** Promo code MINDPUMP25 for 15% off first-time purchasers on either one-time purchases, (3, 6, 12-packs) or subscriptions (6, 12-pack) **

• Visit Rock Recovery Center for the exclusive offer for Mind Pump listeners! ** Ben and Tom know firsthand the struggles of addiction and alcoholism. With years of experience helping thousands of individuals, they offer a free consultation call to discuss your situation. Whether you’re personally battling addiction or have a loved one in need of help, they’re here to guide you toward the support you need. By filling out the form and scheduling your call, you’ll also be entered for a chance to win a free 60-day scholarship at Rock Recovery Center, their premier treatment center in West Palm Beach, Florida. Don’t wait—take the first step today. **

• Special MAPS Longevity Launch: ** Code 50LONG for $50 off, now $97 (regularly $147). Bonuses: Forum access for a year ($97), Post-Launch Kickoff

• Zoom call ($97). Expires on 6/22 (30-day money-back guarantee). **June Special: Shredded Summer Bundle or Bikini Bundle 50% off! ** Code JUNE50 at checkout **

• Scientist’s Study Led FDA to Ban Red No. 3 Food Dye. Yet He Says It Is Safe

• Distinct Gut Microbiota Signatures in Mice Treated with Commonly Used Food Preservatives

• Processed meat and colorectal cancer: a review of epidemiologic and experimental evidence

• Ultra-Processed Food Consumption and Mental Health: A Systematic Review and Meta-Analysis of Observational Studies

• Mind Pump Personal Training – Apply today!

• 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

• MAPS Prime Pro Webinar

• The Dunphy Squat | At Home Squat Variation – YouTube

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Michael Israetel (@drmikeisraetel) Instagram

• Thomas Conrad (@realrecoverytalktom) Instagram

• Ben Bueno (@realrecoverytalkben) Instagram

Why Biohacking Sucks for Longevity

• Defining Biohacking. (0:59)

• The Top 3 Categories that Biohackers Like to Focus On. (4:41)

• #1 - Wearable devices. (5:30)

• #2 - Nootropics. (13:32)

• #3 – NAD. (17:23)

• What to do instead:

• Eat only whole foods. (19:27)

• Get good sleep. (26:39)

• Walk daily. (33:08)

• Lift weights. (39:04)

• Find a way to serve, give or teach. (43:43)

Related Links/Products Mentioned

• Special MAPS Longevity Launch: ** Code 50LONG for $50 off, now $97 (regularly $147). Bonuses: Forum access for a year ($97), Post-Launch Kickoff Zoom call ($97). Expires on 6/22 (30-day money-back guarantee). **

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

• June Special: Shredded Summer Bundle or Bikini Bundle 50% off! ** Code JUNE50 at checkout **

• Calorie labels on menus don't change eating habits, study shows

• Loneliness has same risk as smoking for heart disease

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

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

• Mind Pump # 2402: The 5 Reasons Why Walking is King for Fat Loss (Burn More Fat than Running & How to Do it Correctly)

• Walking 8,000 steps just 1-2 days a week linked to significant health benefits

• Study Shows That Just One Training Session a Week Can Prevent Loss of Muscle Mass and Strength

• Mind Pump # 2612: How One Man Lost Over 300 Pounds Without Any Cardio

• Are religious people happier, healthier? | Pew Research Center

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Paul Chek (@paul.chek) Instagram

• Ben Greenfield (@bengreenfieldfitness) Instagram

• Jamie Selzler (@jselzler) Instagram

• Arthur Brooks (@arthurcbrooks) Instagram