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: Which Rep Range Is Best for Your Goals? (2:16)

• Research on how much acetaldehyde is released in the gut. (32:15)

• The rules of the bathroom. (36:02)

• Carnival King. (41:02)

• Will resources solve all our problems? (42:13)

• The dangers of Tylenol/acetaminophen. (51:00)

• Ready-to-go protein drink that can go mainstream! (54:27)

• Eating for abundance, and kids & food preferences. (57:10)

• #Quah question #1 – Maybe this is silly, but I'm trying to take rest periods seriously and have a question. During my two to three minutes, do I need to sit still that whole time or can I prep the bar for my next workout and/or like stretch? (1:04:25)

• #Quah question #2 – How can I build my legs/glutes when I have really bad knees? (1:07:37)

• #Quah question #3 – Why can't you do trigger sessions all at once like a set of three instead of three different times a day?! (1:10:32)

• #Quah question #4 – What are the pros and cons of cold plunge/ice baths, sauna, and hot tubs/hot baths? Is one better for weight loss, muscle gain, and mental health/recovery? (1:12:22)

Related Links/Products Mentioned

• Visit Pre-Alcohol by ZBiotics for an exclusive offer for Mind Pump listeners! ** Code "MINDPUMP26″ for 15% for first-time purchasers on either one-time purchases, (3, 6, 12-packs) or subscriptions (6, 12-pack). **

• Experience the difference of Liposomal Technology. Use code MINDPUMP for 20% OFF everything. Visit: https://www.rhonutrition.com/discount/MINDPUMP

• January Promotion: Code NEWYEAR50 at checkout for 50% off the following programs: MAPS Starter, Transform, Anabolic, and Performance! Visit: http://mapsjanuary.com/

• Mind Pump Store

• Mind Pump #1827: The 3 Best Rep Ranges to Build Muscle & Burn Fat

• What Is Acetaldehyde and How Is It Linked to Alcohol?

• Elon Musk SHOCKS! "10 Billion Humanoid Robots by 2040"

• Elon Musk Says Saving for Retirement Is Pointless

• "It took me 50+ years to realize what I'll tell you in 69 minutes" - Tony Robbins

• Major review finds no autism or ADHD risk from pregnancy Tylenol

• 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 Prime Pro Webinar

• The Most Overlooked Muscle Building Principle - Mind Pump Media

• Sauna Use Associated with Reduced Risk of Cardiac, All-Cause Mortality

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Stan "Rhino" Efferding (@stanefferding) Instagram

• Alex Hormozi (@hormozi) Instagram

• Tony Robbins (@tonyrobbins) Instagram

• Peter Attia, M.D. (@peterattiamd) Instagram

How to Naturally Boost Testosterone

• Data-backed ways to boost testosterone. (2:01)

• 1. Exercise. (3:18)

• 2. Sleep. (11:56)

• 3. Vitamin D. (16:51)

• 4. Zinc. (20:57)

• 5. Magnesium. (21:55)

• 6. Other supps/recommendations: (Fenugreek, Ashwagandha, Shilajit, Tonkat Ali, and red-light therapy.) (23:03)

Related Links/Products Mentioned

• Boost Testosterone Guide: http://mindpumpmedia.com/testosterone-guide

• Visit Crisp Power for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP10 for 10% OFF. Give your snack game a serious upgrade. Crisp Power Protein Pretzels deliver super crunchy and delicious snacks that are up to 28g of protein, low carb, zero sugar, and high in fiber! **

• January Promotion: Code NEWYEAR50 at checkout for 50% off the following programs: MAPS Starter, Transform, Anabolic, and Performance! Visit: http://mapsjanuary.com/

• Mind Pump Store

• Various Factors May Modulate the Effect of Exercise on Testosterone Levels in Men

• Endogenous transient doping: physical exercise acutely increases testosterone levels-results from a meta-analysis

• Sleep and Testosterone: The Essential Connection for Optimal Health

• Association Between Vitamin D Deficiency and Testosterone Levels in Adult Males: A Systematic Review

• Effect of Zinc on Testosterone Levels and Sexual Function of Postmenopausal Women: A Randomized Controlled Trial

• Zinc status and serum testosterone levels of healthy adults

• Effect of fenugreek extract supplement on testosterone levels in male: A meta‐analysis of clinical trials

• A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males

• Tongkat Ali benefits, dosage, and side effects - Examine

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

How to Start Losing Weight for Summer, Now!

• The real work is in the offseason. Lay down the foundation NOW! (1:24)

• 5 Steps How to Start Losing Weight for Summer, Now!

• 1. Reverse diet and build muscle. (3:38)

• 2. Begin cutting calories. (9:47)

• 3. Adjust workouts. (11:13)

• 4. Add steps. (12:36)

• 5. Add cardio. (15:30)

Related Links/Products Mentioned

• 3 Steps to Fat Loss Guide

• Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! ** No code to receive 20% 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 #2690: The NEW DIET Everyone Is Using For Fat Loss

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Corinne Schmiedhauser (@mindpumpcorinne) Instagram

• Mind Pump Fit Tip: When Pushing Fat Loss is the Wrong Move for Your Body. (2:11)

• The benefits of NAD and the difference in liposomal technology. (22:00)

• Stubbornness as a superpower. (26:08)

• Building leg stamina, and why what you're avoiding is probably best for you. (29:45)

• Is this generation too isolated? (34:19)

• Making the case for regulation. (46:33)

• Buyer beware: Red-light therapy devices. (50:35)

• Autism Barbie. (56:26)

• Feeling good about the current state of writing on television. (57:16)

• Rage bait and algorithm hacks. (59:25)

• #Quah question #1 – My quads are always sore after squats, lunges, etc. and then stay sore for days later. I warm up and stretch after. I try to progress but not go too heavy when my muscles ache. What else can I do to alleviate that pain? (1:04:19)

• #Quah question #2 – Any tips for perpetually tight hips? I have a desk job, but I do lots of walking and foam rolling several times a week. (1:05:48)

• #Quah question #3 – What's the best way to preserve as much strength as possible while pregnant? (1:09:01)

• #Quah question #4 – I'd love to hear about smart ways to program heavy circuits. Not talking about Orangetheory style circuits, but taking 3-4 lifts, using different muscle groups, and resting maybe 30 seconds between lifts, which would give several minutes before repeating any one lift. Can this be done in a way to gain strength and build muscle? (1:11:06)

Related Links/Products Mentioned

• Experience the difference of Liposomal Technology. Use code MINDPUMP for 20% OFF everything. Visit: https://www.rhonutrition.com/discount/MINDPUMP

• Visit Joovv for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP to get $50 off your first purchase. 0% financing available! **

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

• Mind Pump Store

• What Makes Men Attractive? Science Reveals the Ideal Body

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

• Drug use, drinking, smoking, sex on decline among Gen Z

• Inside The Opium Dens Of The Victorian Era

• Barbie launches first autistic doll. See its unique features

• 'Political violence': MAGA supporter charged over wild brawl with anti-ICE protesters

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

• Mind Pump #2312: Five Steps to Bounce Back From Overtraining

• MAPS Prime Pro Webinar

• Mind Pump #1697: HIIT Training Doesn't Work (Unless You Follow These Steps)

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

Why Your Butt Is Flat

• The anatomy of the glute and the role of origin and insertion in genetic differences. (2:03)

• Don't make these mistakes! (7:20)

• 5 Reasons Why Your Butt Is Flat

• #1 - You aren't eating enough. (8:41)

• #2 - You aren't trying to get strong. (12:06)

• #3 - You have a sleepy butt. (13:33)

• #4 - Your intensity is too high. (19:18)

• #5 - Your intensity is too low. (21:28)

Related Links/Products Mentioned

• Build Your Butt Masterclass

• Visit Troscriptions for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP for 10% 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 #2652: How Undereating is Making You Fat & Unhealthy

• Mind Pump #2567: Women Who Lift: Breaking Myths and Building Muscle

• Mind Pump #1667: The Best Exercises You Can Do to Develop the Perfect Butt

• Mind Pump #2155: The Art & Science of Building Perfect Butts With Bret Contreras

• Mind Pump #2517: Hip Thrusts vs Squats… Which Builds a Rounder Butt?

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Bret Contreras PhD (@bretcontreras1) Instagram