Mind Pump: Raw Fitness Truth

Episode 2696 – “6 Ways You Are Destroying Testosterone (Listener Live Coaching)”

Release Date: October 1, 2025
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

Episode Overview

In this episode, the Mind Pump team tackles the crucial topic of testosterone—a key hormone for muscular development, performance, and overall health in men (and important for women too). They break down six science-backed ways people inadvertently destroy their testosterone and discuss how lifestyle and diet choices play into this. The episode is packed with actionable advice, myth-busting, and real-world coaching with live listener calls, focusing on common fitness obstacles and strategies for overcoming them.

Key Discussion Points

1. The Big Six: Ways You’re Destroying Testosterone

1. Poor Sleep (03:02 – 07:47)

• Major insight: Inadequate sleep is arguably the fastest way to tank your testosterone. Losing just one night of good sleep can reduce levels by 15%; chronic sleep restriction can slash it by up to 50%.
  • “Partial sleep deprivation is just restricting sleep to 4 to 5 hours per night for several days…Testosterone, 10 to 30%. So 10 to 30% will lower your...Just one bad night.” – Sal (04:02)
• Notable moment: The team busts the myth that sleep deprivation causes a spike in growth hormone and testosterone: Only cortisol spikes.
• Quote: “Poor sleep kills all the anabolic hormones. All the hormones that are pro…” – Sal (04:54)

2. Eating Too Little (Undereating/Calorie Restriction) (09:50 – 13:15)

• Key facts: Extended low-calorie diets hammer testosterone—acute severe undereating drops it by 10-20%; long-term heavy restriction can cut production by over 40%.
  • “Chronic undereating can bring it as low as 40 to 50%. So this is somebody who’s eating about 1,500 calories a day for longer periods of time...” – Sal (10:24)
• Coaching tip: Avoid aggressive, unsustainable cuts; “reverse dieting” works better—build up calories and muscle before entering a fat loss phase.

3. Sedentarism/Lack of Physical Activity (14:37 – 15:47)

• Even brief inactivity, like bed rest, reduces testosterone (~15%). Consistently walking under 2,000 steps a day? Expect up to 20-30% drop.
  • “Long term, like 2,000 steps or less a day for months or years…you’re looking at 30%.” – Sal (15:25)

4. Nutrient Deficiencies – Vitamin D and Zinc (15:47 – 22:30)

• Vitamin D: Mild deficiency costs you ~15%, chronic deficiency ~30% of your testosterone. Sun exposure is best, but supplements can help in absence of sunlight.
  • “Mild deficiency, about a 15% reduction. Chronic deficiency, 30%.” – Sal (19:18)
• Zinc: Vital for testosterone synthesis. Severe chronic deficiency can reduce levels by 40–70%.
  • “Chronic deficiency in zinc, your testosterone tanks totally…between 40 to 70%.” – Sal (21:11)
• Food sources: Oysters, red meat, nuts, eggs, pumpkin seeds (oysters top the list).

5. Chronic Endurance Training (Especially Long-Distance Running) – The Controversial “Sixth Way” (22:32 – 26:53)

• Data bomb: Endurance runners had lower testosterone than sedentary men—by about 41%! Heavy running signals the body to pare down muscle and thus reduces testosterone.
  • “They compared people who did a lot of endurance running to guys that did nothing…testosterone were similar, about the 41% lower.” – Sal (23:39)
• Key point: Adaptation for endurance comes at the cost of muscle-building hormones.

6. (Implied) Environmental Exposure: Plastics & Toxins (29:44 – 33:41)

• Modern threat: Exposure to “everyday plastics” (packaging, household goods, toys) disrupts hormones, causing chronic inflammation and low testosterone.
  • “Chemicals found in packaging, cosmetics and household items can disrupt hormones, ignite chronic inflammation and lower IQ.” – Sal (30:22)
• Detox strategy: Sweat it out—regular sauna and fiber intake (psyllium husk) help the body eliminate these compounds.

2. Testosterone Myths and Mindset (06:41 – 09:50)

• Myth busting: High testosterone doesn’t cause aggression; rather, low testosterone can increase irritability and antisocial behavior.
  • “Low testosterone can actually cause aggressive antisocial behavior. High testosterone, not connected to that.” – Sal (08:01)
• Real-life impact: Low T doesn’t just mean less muscle; it means lower drive, motivation, mood, and productivity.
  • “That was the worst part...just the pure lack of drive and motivation toward anything.” – Adam (07:09)

3. Live Listener Coaching Highlights

a. Grip Strength for Beginners (53:25 – 63:27)

• Key Q: How should coaches handle newbie clients whose grip strength limits progress in exercises?
  • “If I’m working with a general pop client and...their grip doesn’t allow them to go heavier—that’s the weight that we’re using…Over time, the grip gets stronger.” – Sal (57:56)

b. Program Variety for Experienced Lifters – Bored with Bro Splits? (63:38 – 70:53)

• Caller wants: New challenge after years of bro splits; interested in strength and fun.
  • “Normally if you’re into the bodybuilding split, you’re very much so focusing on a static stuff...” – Justin (64:41)
• Advice: Try MAPS Powerlift, follow with Strong and Old Timey programs for a fresh stimulus and challenge.

c. TRT (Testosterone Replacement Therapy) & Aromatase Inhibitors (66:27 – 68:28)

• Caller on TRT, prescribed anastrozole ‘just because’.
• Advice (not medical): Only use aromatase inhibitors if experiencing symptoms of high estrogen, not prophylactically. Best to consult with a knowledgeable physician.
  • “Unless you have side effects of too much estrogen from your TRT, that you stay off of it.” – Sal (67:03)

d. Helping an Older Novice Start Working Out (68:39 – 70:53)

• Tip: Focus on developing a positive relationship with movement, just a few simple, sustainable exercises a couple times a week. Use MAPS Starter as a resource.

e. All-or-Nothing Dieters & Body Comp Plateau (72:20 – 81:22)

• Coaching: “Take your foot off the gas.” Don’t rely just on tracking/calories/macros; eat whole foods, focus on protein intake, and use moderate, sustainable programs like MAPS 15 or Symmetry.
  • “Just let your body kind of sit in that maintenance...slowly get leaner, slowly build muscle, and you’re not going to do these wild swings.” – Sal (81:12)

f. Chronic Shoulder Injury – Immediate Relief from Mobility (83:04 – 90:29)

• Remarkable case: Powerlifter with years of nerve pain finds relief after two reps of a Prime Pro terminal push-up.
• Protocol: Stay with mobility and corrective work (Prime Pro) for months, use low-intensity supportive strength exercise, then gradually ease back.

Notable Quotes & Memorable Moments

• “Think of testosterone as like the dopamine hormone. When it’s low, you just don’t feel like doing much.” – Sal (06:37)
• “High testosterone is a man that tends to be happier and more calm…more balanced hormonally.” – Adam (08:23)
• “Endurance runners, when they gave them HCG, they responded less…Not only do their bodies produce less testosterone at rest, they also responded less.” – Sal (24:52)
• On endurance adaptation: “It represents an adaptive trade-off where lower testosterone helps prevent excess muscle mass that would hinder endurance performance.” – Sal (25:06)
• “You gotta take your foot off the gas, buddy.” – Sal (77:09)

Additional Insights & Fun Segments

• Hormone Health is Multifactorial: The hosts stress repeatedly that hormone and testosterone health aren’t just about eating, lifting, or one magic variable—sleep, movement, micronutrients, environment, and mindset all play roles.
• Vitamin D & Sunlight: Sun exposure trumps supplements; there may be benefits beyond the vitamin itself (circadian rhythm, mental health).
• Plastics and Detox: Fiber and sweating (sauna use) help eliminate hormone-disrupting plastic residues.
• Coaching Philosophy: Sustainable, progressive habits beat all-or-nothing approaches; relationship with exercise comes before perfection or optimization.
• Myth busting humor: “Put down the bowl of soy!” (03:02)

Segment Timestamps

| Segment | Timestamp | |------------------------------------------|--------------| | Introduction & Sponsors | 00:00–02:37 | | 6 Ways You're Destroying Testosterone | 03:02–26:53 | | Plastics/Detoxification | 29:44–33:41 | | Listener Live Coaching: Grip Strength | 53:25–63:27 | | Listener: New Challenges for Lifters | 63:38–70:53 | | Listener: TRT & Anastrozole | 66:27–68:28 | | Listener: Coaching a Novice Mom | 68:39–70:53 | | Listener: All-or-Nothing Bulk/Cut | 72:20–81:22 | | Listener: Chronic Shoulder/Nerve Pain | 83:04–90:29 |

Tone and Style

True to Mind Pump’s reputation, the hosts mix deep expertise with banter and frank, practical advice. They break down complex science into real-world strategies with wit and humor, challenge mainstream fitness myths, and offer direct, supportive coaching—even when it means calling out common mistakes.

Bottom Line

This episode is an essential listen (or read) for anyone interested in maximizing natural testosterone, avoiding common hormonal pitfalls, and learning how real-world lifestyle changes drive health and fitness results—even (and especially) for those stuck in frustrating plateaus. From science facts to highly actionable coaching, Mind Pump delivers the goods with “raw fitness truth.”