Mind Pump: Raw Fitness Truth

Episode 2749: How to Reset Your Hormones in 90 Days (Trainer-Approved Plan)
Date: December 13, 2025
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

Overview

In this episode, the Mind Pump crew delivers a “trainer-approved” 90-day plan to reset and rebalance your hormones naturally. Drawing on decades of experience and relatable real-world client cases, Sal, Adam, and Justin discuss why hormone imbalances have become more common, how to identify if your symptoms might be hormonally-driven, and lay out a stepwise plan for recovery and optimization—including sleep, stress management, diet, and smart training. They also answer live caller questions about plateaus, body recomposition, endurance training, and performance versus aesthetics, all with their signature unfiltered honesty and practical tips.

Main Discussion: Hormone Imbalance—Understanding and the 90-Day Reset

What Are Hormone Imbalances and Why Do They Matter?

• Hormone imbalances, marked by symptoms like low libido, energy, poor skin, disrupted sleep, and poor recovery, are more common than ever.
• Standard bloodwork by general practitioners often doesn’t pick up on “within the range but suboptimal” hormones.
• “Your hormones have to be so out of whack for [doctors] to notice based off their readings...but you can have symptoms of hormone imbalance even if your numbers are ‘in range.’” – Sal (05:59)

Key Symptoms

• Feeling "not yourself," persistent fatigue, anxiety, sleep disruption, poor recovery, low motivation, temperature dysregulation, low libido.
  “It could disrupt sleep...Libido could go down, hot/cold temperature changes—you just don’t feel like yourself.” – Adam (09:25)

The 90-Day Hormone Reset Plan

1. Sleep—The Foundation

• “Sleep is one of the biggest contributors to good or bad hormone profile.” – Sal (09:40)
• One bad night of sleep can tank your hormones, but cumulative poor sleep is devastating over time.
• Basics: 8 hours/night, consistent bedtime and wake-up, avoid electronics & caffeine/alcohol before bed, cool room.
• “Give yourself 30 days—most people see improvements in a month.” (10:59)

[09:40–11:54]

2. Stress & Activity Management

• Overtraining is rampant among “fitnessy” people, while general populations are underactive.
• “You can’t force your hormones to balance. You can only allow them to balance.” – Sal (14:37)
• Avatars:
  • Over-caffeinated, poorly slept go-getters doing too much high-intensity work → scale back, use gentle strength protocols (MAPS 15).
  • Sedentary screen addicts → increase walking, strength training, sunlight exposure.
• “Training itself is a stressor. For a lot of people, sleep honestly would be the answer—and rest.” – Justin (13:52)

[11:54–16:05]

3. Diet—Protein, Fats, Carbs, and Nutrients Matter

• Underfeeding (especially of essential fats and protein) is a major modern issue; chronic low-carb diets can impair thyroid and insulin sensitivity.
• Suggestion: Eat your (ideal) bodyweight in grams of protein, focus on whole foods, eat until satisfied—not overfed or undernourished.
• “You can eat 10,000 calories a day, but if your protein and fats are too low, over time, you’ll die because they're essential nutrients.” – Sal (16:05)
• Two avatars: Overfed/undernourished (lots of junk food), underfed/undernourished (whole foods but not enough calories).

[16:05–19:21]

4. Nutrient Deficiencies & Modern Food Realities

• Modern agriculture means our food is less nutrient-dense; supplementation is often needed.
• “The amount of calories required to get those nutrients is higher than what most people consume anyway.” – Sal (17:49)
• Notable drops in minerals in vegetables/fruit over the decades; supplementing with vitamin D, zinc, magnesium is often necessary.

[19:21–21:17]

5. Practical Nutrition Guidance

• “If you hit your bodyweight in grams of protein, eat it first, stick to whole natural foods, eat until satisfied—that pretty much covers everything.” – Sal (21:17)

Memorable Quotes & Moments

• “You can’t force your hormones to balance. You can only allow them to balance.” – Sal (14:37)
• “Protein is not a garnish. Most people eat tacos with 1–2 ounces of meat—it’s all carbs. You have to prioritize the protein.” – Adam (24:54)
• “If you focus on aesthetics too much, you think you’re getting quality of life. But you’re actually reducing your quality of life.” – Sal (58:14)
• “Trying to keep a 300lbs bench press while training for a 108mi bike race? You'll get hurt.” – Adam (77:40)
• “The girl doing a thousand kickbacks—she feels it in her butt, but thinks she’s building her butt.” – Justin (50:14)

Detailed Episode Timeline & Highlights

Hormone Reset Plan

• 03:29–06:34: Introduction to hormone imbalances, personal stories of discovering and learning about hormone health.
• 09:40–11:54: How sleep deprivation destroys hormonal balance.
• 11:54–16:05: Overtraining vs. sedentary lifestyles; “allowing” rather than “forcing” balance.
• 16:05–22:44: Nutrition: avoiding underfeeding, macros, quality, and “overfed undernourished vs underfed undernourished.”
• 19:21–21:17: Decline of nutrients in modern foods; why supplements can be necessary.
• 21:17–31:20: How to build practical eating habits: eat protein first, whole foods, and avoid obsessive restriction—actual client stories and solutions.
• 31:20–33:39: Protein snack strategies for hitting intake targets.

Q&A Caller Highlights

• Pat from Florida (53:45–68:22): Plateau on weight loss/health journey at 58.
  • Outcome: Focus on strength, maintain activity for enjoyment, hit protein, don’t chase unrealistic aesthetics.
  • “Be careful not to start nitpicking yourself from an aesthetic standpoint…you won’t improve quality of life by focusing so heavily on aesthetics.” – Sal (58:14)
• Dan from Pennsylvania (70:05–74:52): Reverse dieting and volume—overwhelmed by MAPS Strong.
  • Outcome: Reduce volume, try MAPS 15 Strong, be strict with tracking, especially weekends.
• Christian from Minnesota (75:39–84:52): How to balance training for a 108mi bike race at 50 without losing muscle.
  • Outcome: Focus on endurance; lift with moderate intensity just to maintain, not build, muscle; increase calories as training ramps up; let go of maintaining high-level strength goals temporarily.
• Chance from Indiana (86:17–91:03): Mobility, performance, and aesthetics; dealing with shoulder pain.
  • Outcome: MAPS Performance is ideal; modify exercises for joint health; address likely bicep tendon issue with specific stretching.

Guidance for Specific Fitness Avatars

• Overly Stressed/Active Listeners: Scale back intensity. “MAPS 15 protocol and actually LESS is more when it comes to hormones.”
• Sedentary Listeners: Add daily walking, basic strength sessions, time outdoors.
• Chronic Dieters/Undereaters: Increase calories, especially protein & fat. “You can’t scare your fat off.”
• Nutrition Overthinkers: “Focus on the big rocks—you can naturally reset hormones with the plan above, most of the time.”

Notable Educational Asides

• Declining nutrient density in produce—supports mindful supplementation.
  • “Between 1950 and 1999, iron down 15%, calcium by 16%, riboflavin by 38%...” – Doug (20:30)
• Flexibility eating and metabolism: “When your metabolism is roaring, those flexibility days are more frequent.” – Adam (30:16)
• Misleading fitness advice on social media: “Nobody has developed amazing quads from just leg extensions. It doesn’t happen.” – Sal (49:25)
• Training for multiple extreme goals at once (“300lb bench” and “100+ mile race”) is a recipe for injury.

Tone and Language

Conversations are casual, practical, and filled with good-natured ribbing and honesty. The hosts maintain an encouraging, “real talk” approach—calling out industry BS, but also celebrating real-life wins and challenges of their listeners.

Key Takeaways for Listeners

• Sleep, stress management, protein-first eating, and appropriate exercise intensity are foundational for rebalancing hormones within 90 days.
• Don’t get caught in the “aesthetics trap.” Prioritize how you feel and perform.
• Supplements may be warranted due to nutrient gaps in modern food, especially vitamin D and magnesium.
• Your training and nutrition must fit your season of life and goals—don’t try to do everything at once.
• Authentic lifestyle change beats quick fixes and extreme diets.

Want More?

• Listener Call Summary: For questions, visit mplivecaller.com to get on the show.
• Programs Mentioned: Maps 15 Strong, MAPS Performance, MAPS Anabolic, MAPS Symmetry—all available at mapsfitnessproducts.com.
• Follow & Connect: @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin, @mindpumpdoug