Mind Pump Podcast Episode 2544: "Five Sneaky & Easy Ways to Eat More Protein & More (Listener Live Coaching)"

Release Date: March 1, 2025

Introduction

In episode 2544 of "Mind Pump: Raw Fitness Truth," hosts Sal Di Stefano, Adam Schafer, and Justin Andrews explore practical strategies to effortlessly increase protein intake, vital for fat loss and muscle building. The episode also features live coaching segments where listeners receive personalized fitness advice. This comprehensive discussion debunks common fitness myths and offers science-backed solutions to optimize health and performance.

1. Five Sneaky & Easy Ways to Eat More Protein

a. Cook Rice in Bone Broth Timestamp: [03:30]

Sal kicks off the discussion emphasizing the challenges of meeting daily protein targets. He introduces a favorite hack:

Sal Di Stefano ([03:30]): "One cup of uncooked rice has approximately zero grams of protein. Cook it in two cups of bone broth, and now you have 20 grams of protein in your rice."

Justin adds that this method not only boosts protein but also enhances flavor:

Justin Andrews ([04:11]): "I'm surprised people haven't just marketed this as the anabolic rice... it's actually pretty delicious."

b. Add Protein Powder to Coffee Timestamp: [05:00]

To tackle morning protein intake, Justin suggests blending protein powder into coffee. Despite initial hesitations about texture, he found the Paleo Valley salted caramel flavor appealing:

Justin Andrews ([06:36]): "Added a scoop of vanilla whey in Greek yogurt and put some blueberries, and it's amazing."

c. Add Protein Powder to Yogurt Timestamp: [10:30]

Justin shares his experience of enhancing Greek yogurt with protein powder, making it tastier and significantly increasing protein content:

Justin Andrews ([11:36]): "I've never added whey to my Greek yogurt before, but it turned out amazing."

Sal reinforces the versatility of this method, especially for parents aiming to boost their children's protein intake:

Sal Di Stefano ([12:34]): "My daughter starts out every morning with 30 grams of protein now, whereas before we were lucky if we could squeeze out 10 grams."

d. Pick High-Protein Snacks Timestamp: [13:30]

Choosing protein-rich snacks like hard-boiled eggs, jerky, cottage cheese, and cheese sticks can seamlessly add 15-20 grams of protein daily:

Sal Di Stefano ([13:31]): "Adding a couple of these can add 15 to 20 grams of protein to your day."

Sal warns against carb-heavy snacks that can lead to calorie surpluses without meeting protein goals:

Sal Di Stefano ([14:09]): "Snacking on carbs can lead to calorie surplus without meeting protein targets."

e. Switch to Grass-Fed Beef Timestamp: [15:00]

The final hack involves opting for grass-fed beef over conventional varieties, offering more protein per ounce and fewer calories:

Sal Di Stefano ([15:00]): "An eight-ounce grass-fed ribeye contains significantly more protein and fewer calories than a conventional one."

Justin highlights the substantial protein boost:

Justin Andrews ([16:39]): "It's like someone switched their meat source, and suddenly they're getting 10 to 15 more grams of protein per serving."

2. Grip Strength and Longevity

a. Importance of Grip Strength Timestamp: [30:05]

Sal introduces a study linking grip strength with longevity, stating that strong grip strength correlates with overall health:

Sal Di Stefano ([31:47]): "People with the lowest levels of hand grip strength had a 72% higher risk of developing dementia and an 87% higher risk of dying from dementia."

b. Practical Implications The hosts discuss how grip strength serves as a proxy for overall muscular strength and health, emphasizing its value in both clinical settings and personal fitness assessments.

3. Live Coaching Sessions

a. Nancy from California Timestamp: [56:18]

Nancy, a 60-year-old postmenopausal woman, shares her success in reversing osteoporosis through consistent strength training and dietary adjustments, defying her endocrinologist's skepticism.

Sal Di Stefano ([58:12]): "You are being hard on yourself. You are kicking butt, and you're doing really well."

The hosts commend Nancy's achievements and encourage her continued progress, highlighting the transformative power of strength training.

b. Carolyn from Utah Timestamp: [78:20]

Carolyn seeks advice for a client recovering from hip and shoulder surgeries, struggling with hip flexion due to a femur splintering during surgery. The hosts recommend starting with isometric exercises and gradually increasing resistance.

Sal Di Stefano ([82:19]): "Start with isometrics and gradually increase resistance. If she can do dead hangs, that's a positive sign."

They also suggest exploring anti-inflammatory supplements and natural compounds to support her client's recovery.

c. Lena from Canada Timestamp: [90:08]

Lena, a 35-year-old fitness enthusiast, asks about her protein intake and managing migraines post-heavy strength training, compounded by graduate school stress. The hosts advise:

• Focusing on protein intake without meticulous tracking
• Reducing training volume to prevent overtaxing the nervous system
• Incorporating electrolytes and anti-inflammatory strategies
• Prioritizing sleep and stress management

Sal Di Stefano ([75:00]): "Abandon it for a little while. Listen to your body, eat when you're hungry, and focus on protein."

Notable Quotes with Timestamps

• Sal Di Stefano ([03:30]): "One cup of uncooked rice has approximately zero grams of protein. Cook it in two cups of bone broth, and now you have 20 grams of protein in your rice."

• Justin Andrews ([05:00]): "Add a 20-gram scoop to your coffee, and you've added 20 grams of protein to your day in a very easy, sneaky way."

• Sal Di Stefano ([14:09]): "Snacking on carbs can lead to calorie surplus without meeting protein targets."

• Justin Andrews ([16:39]): "It's like someone switched their meat source, and suddenly they're getting 10 to 15 more grams of protein per serving."

• Sal Di Stefano ([31:47]): "People with the lowest levels of hand grip strength had a 72% higher risk of developing dementia and an 87% higher risk of dying from dementia."

• Sal Di Stefano ([58:12]): "You are being hard on yourself. You are kicking butt, and you're doing really well."

• Sal Di Stefano ([75:00]): "Abandon it for a little while. Listen to your body, eat when you're hungry, and focus on protein."

Insights and Conclusions

Throughout the episode, the Mind Pump team underscores the significance of strategic protein intake in achieving fitness goals. By integrating simple yet effective methods—such as cooking rice in bone broth, enhancing beverages and snacks with protein powder, and choosing grass-fed beef—listeners can effortlessly meet their protein requirements without overhauling their diets.

The discussion on grip strength reveals its profound correlation with overall health and longevity, advocating for its inclusion in regular fitness assessments.

The live coaching segments demonstrate the team's commitment to providing personalized, actionable advice, addressing diverse fitness challenges from reversing osteoporosis to managing post-training migraines. These interactions highlight the importance of tailored fitness strategies and the transformative impact of informed strength training.

Conclusion

Episode 2544 of "Mind Pump" offers a blend of practical dietary hacks and personalized coaching, empowering listeners to enhance their protein intake and navigate fitness challenges effectively. By leveraging science-backed strategies and fostering an interactive environment, the Mind Pump hosts continue to provide valuable insights for achieving optimal health and performance.

Stay Connected

Follow Mind Pump and the hosts on Instagram @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin & @mindpumpdoug, and visit mindpumppodcast.com for more content and expert training protocols at mapsfitnessproducts.com.