Podcast Summary: Mind Pump: Raw Fitness Truth
Episode 2631: Five Tricks to Boost Protein Intake & More (Listener Live Coaching)
Release Date: July 2, 2025
In Episode 2631 of Mind Pump: Raw Fitness Truth, hosts Sal Di Stefano, Adam Schafer, Justin Andrews, and producer Doug Egge delve into practical strategies to enhance protein intake, explore the effectiveness of resistance training versus cardio for fat loss, discuss the benefits of the skincare peptide GHK-CU, and engage in live coaching with listeners seeking personalized fitness and health advice.
1. Introduction to High Protein Intake
Justin Andrews kicks off the episode by emphasizing the critical role of protein in muscle building, fat loss, and overall health. He states, “We've heard us talk about high protein... It can be hard getting the right amount of protein, or to put it differently, optimize your protein intake” (03:07).
2. Five Tricks to Boost Protein Intake
The core of the episode revolves around five actionable tricks to increase daily protein consumption without relying heavily on supplements.
Trick 1: Incorporate Bone Broth into Rice
Justin introduces the first trick: using bone broth instead of water when cooking rice. This simple substitution can add approximately 10 grams of protein per meal.
“If you eat rice throughout the day...instead of using water, use bone broth. Boom. Instant Collagen.” (04:59)
Sal shares their experience, mentioning, “We've always liked it tastes better, too.” (05:39)
Trick 2: Switch to Leaner Cuts of Meat
The second strategy involves choosing leaner cuts of meat to maximize protein intake per ounce. Justin explains,
“You're going to get like 12 more grams of protein with the filet than you would with the ribeye because per ounce it's higher in protein.” (07:14)
Adam adds, “Grass-fed meat has more protein per ounce than traditional because it's lower in fat.” (08:02)
Trick 3: Utilize Hard-Boiled Eggs as Snacks
Hard-boiled eggs are an excellent, convenient snack to boost protein intake. Justin suggests,
“Hard boiled eggs are compact, so it's not super filling...easy way to boost your protein intake.” (09:38)
Sal complements this by highlighting their efficiency in increasing daily protein without significant calorie addition.
Trick 4: Add Protein Powder to Meals
Instead of mixing protein powder with water for shakes, Justin recommends incorporating it directly into meals to enhance protein intake without feeling overly full.
“Instead of drinking water with your meal, just have one scoop of protein while you're eating your meal.” (11:52)
Sal notes the practicality, saying, “It’s easy to take it down with dinner.” (12:37)
Trick 5: Opt for High Protein Desserts
High protein desserts can satisfy sweet cravings while contributing to daily protein goals. Justin shares recipes such as Greek yogurt parfaits and protein cheesecake cups.
“One of my favorites is like a Greek yogurt parfait... you have some mixed berries, some chia seeds, add a little bit of honey.” (12:37)
Sal echoes the sentiment, emphasizing the balance between taste and nutritional benefits.
3. Building Habits and Consistency
The hosts discuss the importance of habit formation in maintaining consistent protein intake. Sal shares his personal journey, explaining how integrating these protein-boosting strategies transformed his diet into a sustainable lifestyle:
“Consistently missing protein was preventing me from progressing. Building habits around snacking and eating became a part of my lifestyle.” (16:36)
Justin adds that habit creation is crucial for long-term adherence and success.
4. Resistance Training vs. Cardio for Fat Loss
Justin presents a meta-analysis comparing the effects of resistance training and cardiovascular training on fat loss. He emphasizes that while cardio may result in slightly more immediate fat loss, it often leads to muscle loss, whereas resistance training preserves or even builds muscle mass, offering long-term metabolic benefits.
“Cardio without diet intervention is a terrible way to burn body fat... It’s harder to lose substantial body without fixing your diet.” (18:07)
Sal concurs, highlighting the importance of muscle retention:
“The strength training group didn’t lose muscle and possibly even built some.” (21:44)
They conclude that resistance training, combined with proper nutrition, is superior for sustainable fat loss and overall health.
5. Peptides and Skincare: The Power of GHK-CU
The conversation shifts to skincare, focusing on the peptide GHK-CU, renowned for its skin-rejuvenating properties. Justin shares personal anecdotes about its effectiveness in reducing wrinkles and repairing UV damage.
“GHK signals skin cells to increase the synthesis of collagen and elastin...you look younger.” (33:37)
Sal adds his experience, noting, “I use it on my psoriasis and it works wonders.” (33:42)
They discuss how integrating GHK-CU with other skincare routines can amplify benefits, emphasizing its role in skin health and appearance.
6. Empathy and Emotional Triggers in Social Interactions
A noteworthy segment delves into the psychological aspects of empathy, particularly in relation to cosmetic procedures like Botox. The hosts explore how altering facial expressions might impact one's ability to empathize and connect with others.
Justin theorizes,
“When you paralyze your facial muscles, it can decrease your ability to connect with other people.” (38:27)
Doug reinforces this by mentioning studies that suggest Botox may alter emotional expression without necessarily affecting empathy.
“Botox could alter how people perceive and express their own emotions...” (41:05)
The discussion underscores the intricate relationship between facial expressions and emotional intelligence.
7. Listener Live Coaching Highlights
The latter part of the episode features live coaching sessions where listeners seek advice on personalized fitness and health challenges.
Coaching Derek from Florida
Derek, a 42-year-old who gained 40 pounds after the birth of his son, seeks guidance on managing his calorie intake and muscle building. Justin advises,
“Focus on building muscle first by increasing your calories to around 2,700-2,800 and prioritizing high protein intake.” (70:00)
Sal emphasizes the importance of not cutting calories aggressively and suggests using their MAPS Anabolic program for structured guidance:
“If I were your coach, I’d send you Maps Anabolic so you can follow a structured protocol.” (75:25)
Justin adds that ensuring sufficient protein and strength training will naturally aid in fat loss while rebuilding muscle mass.
Coaching Gabriel from Texas
Gabriel, a 28-year-old powerlifter experiencing hip imbalances while on a reverse diet, seeks advice on addressing potential muscle or mobility issues. Justin recommends switching to their MAPS Symmetry program and incorporating unilateral training to identify and correct imbalances:
“If you notice asymmetry in your exercises, address that to fix development issues.” (94:00)
Sal further advises observing functional movement to determine if the imbalance is due to muscle development or mobility constraints:
“We need to see your squat form to pinpoint the exact issue.” (95:17)
The hosts emphasize the importance of performance over aesthetic perfection, encouraging Gabriel to focus on movement quality and balance.
Conclusion
Episode 2631 of Mind Pump: Raw Fitness Truth offers a comprehensive exploration of protein optimization strategies, the benefits of resistance training over cardio for sustainable fat loss, innovative skincare solutions, and insightful live coaching that addresses real-life fitness challenges. The hosts provide actionable advice backed by scientific research and personal experiences, making the episode a valuable resource for listeners aiming to enhance their health and fitness journeys.
Notable Quotes:
- “We're going to talk about five tricks, five easy ways to boost your protein intake, and this does not involve lots of supplements.” — Justin Andrews (03:07)
- “Use bone broth instead of water when cooking rice to add protein.” — Justin Andrews (04:59)
- “Resistance training preserves or even builds muscle mass, offering long-term metabolic benefits.” — Justin Andrews (18:07)
- “GHK signals skin cells to increase the synthesis of collagen and elastin...you look younger.” — Justin Andrews (33:37)
- “When you paralyze your facial muscles, it can decrease your ability to connect with other people.” — Justin Andrews (38:27)
For more detailed workout protocols and resources, visit mindpumppodcast.com and follow the hosts on Instagram @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin, and @mindpumpdoug.