Mind Pump Episode 2779: Is Hormone Therapy Healthy?

Date: January 24, 2026
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews
Producer: Doug Egge

Overview

The Mind Pump crew tackles the increasingly hot topic of hormone replacement therapy (HRT): Is it healthy? They pull apart the growing interest in HRT (especially testosterone and menopausal hormone therapies), what the science and experience actually say, and whether "not natural" really means unhealthy. They also touch on the importance of individualized, quality-of-life driven fitness and health decisions—with trademark candor, listener coaching, and some classic tangents about modern social trends.

Key Discussion Points & Insights

1. The Rise of Hormone Replacement Therapy (HRT)

[02:50 - 06:26]

• Sal notes the explosive popularity of HRT, especially for women in perimenopause and menopause but also in mainstream fitness and health.
• Testosterone was taboo 15 years ago but is now much more accepted—even for women.
• The group stresses HRT is not just about "anti-aging," but about improving quality of life for people with significant symptoms stemming from hormone decline.

Quote:

“Today, more and more men and women are using hormone replacement therapy… and now, this is really starting to climb for women.”
— Sal ([04:27])

2. Is “Natural” Always Healthier?

[06:26 - 10:14]

• Sal challenges the romanticism of “natural” aging—just because loss of hormone production is natural doesn’t mean suffering is preferable.
• Example: Alcohol isn’t healthy, but social drinking can improve quality of life, which sometimes correlates with longevity.
• He describes the “gaslighting” of menopausal women: telling them to “just deal with it” when symptoms are severe, disregarding data on depression, anxiety, and divorce rates spiking at menopause.

Quote:

“We’ve kinda gaslit [women] into saying, just deal with it… your mom did… Meanwhile, they're going through this and it spikes—rates of anxiety, depression, divorce—through the roof.”
— Sal ([08:49])

3. Individualization and Quality of Life

[10:22 - 14:44]

• For men, TRT is relatively straightforward; for women, hormonal balance is more complex.
• Sal cautions against blindly following lab “normal” ranges. He tells the story of a person who, if tested in later life, would appear fine numerically but feel terrible compared to their lifelong (higher-than-average) baseline.
• Emphasis on tracking personal baseline hormone levels in youth, so that doctors have relevant data if symptoms arise later in life.

Quote:

“For the listener who’s like, oh I feel good, or I’m in my prime—I think there’s so much value to just get a full [hormone] panel.”
— Adam ([13:28])

4. The Lifestyle–Hormone Therapy Feedback Loop

[14:44 - 17:47]

• HRT should not be a shortcut or “mask” for poor lifestyle.
• The panel warns about easy access and overuse, with clinics popping up “like medical marijuana did.”
• Quality coaching evaluates and addresses root causes (sleep, stress, nutrition, training) before considering HRT.
• If prescribed mindfully, HRT can transform motivation, training, and health—but dumping hormones on an unhealthy lifestyle is “throwing gasoline on a dumpster fire.”

Notable Quote:

“Natural good hormone profile is always better than a synthetic good hormone profile.”
— Sal ([17:47])

“We don’t want to throw hormones on a dumpster fire.”
— As quoted by Dr. Lauren Fitz, via Sal ([17:47])

5. Social Commentary Tangents (Botox, Body Image, Competition)

[19:01 - 23:30]

• The team draws parallels between HRT and other “quick fixes” like Botox and plastic surgery.
• Encourages foundational self-care (fitness, nutrition) over external or synthetic “patches.”
• Men and women both engage in social competition—sometimes more for the expectations of their own sex than the opposite.

Memorable Exchange:

“We claim it’s in pursuit of women, but women have already agreed—they like guys at 12-15% bodyfat.”
— Adam ([21:15])

“When you’re fit, as you get older, you want to tell people how old you are!”
— Sal ([23:18])

6. Practical Guidance for Listeners: Q&A Segments

Caller 1: Breaking into Personal Training

[54:47 - 68:44]

• Ex-military listener asks for career advice after being told the gym was prioritizing “sales experience.”
• The hosts’ advice: Persistence, confidence, and pitching your discipline/hard-working military background is far more valuable than experience on paper.
• Story: Larry Evans, hired after demonstrating relentless persistence, became the best salesperson Sal ever worked with.

Quote:

“If you came into the gym every day… ‘What do I gotta do? I’ll do anything,’ eventually I like this kid. That’s exactly what I want.”
— Sal ([59:39])

Caller 2: On Stress, Recovery & Lower Bodyfat as a Mom of Three

[68:46 - 77:52]

• Listener details her struggles with regaining fitness (and cycle, health) after extreme dieting, SIBO, and having three young children, wondering how much is stress vs. body fat “set point.”
• Advice: You are NOT overly “sensitive to stress”—you are living a high-stress season. Stop comparing to your past (single, childless) self; recovery will take time.
• Focus on “Map 15”–style minimalist training, slow reverse diet, and self-compassion until life circumstances change.

Quote:

“Don’t compare yourself to a time when you had 99% less going on in your life.”
— Sal ([72:32])

Caller 3: Postpartum Training, Stress, & Self-Compassion

[79:28 - 89:24]

• New mom wonders if she’s pushing too hard (“modifying” a high-volume program), after a difficult C-section and NICU stay.
• Advice: The “bounce back” myth hurts real moms. Average is 1–2 YEARS before women feel like themselves postpartum. Half the volume of MAPS Aesthetic is still too much. Reassure her of her resilience and suggest MAPS 15 with protein and walks as primary fitness.

Quote:

“The fitness industry has done postpartum women a terrible disservice… Everything you’ve heard [about quick postpartum bounce-back] is a lie.”
— Sal ([84:53])

Caller 4: Starting a Podcast as a Trauma Doc

[91:42 - 103:36]

• Trauma doc wants to extend his impact via podcasting.
• Advice: Don’t overthink—be authentic, document your day/significant lessons/experiences and share. Rep after rep is more important than perfection. Let your audience’s interests shape your focus.

Quote:

“Document, don’t create [overly produced] content… You go through something, grab your phone right then and share it. Let the community tell you what they want more of.”
— Adam & Justin ([95:07]–[96:33])

Notable Quotes & Memorable Moments

• “It’s more complicated than people are led to believe, but it always comes back to quality of life.”
  — Sal ([12:12])
• “If you feel better, you work out more, eat better, and that alone will improve your longevity.”
  — Sal ([14:44])
• “You can’t fix a hormone issue if your sleep, diet, or training are a total mess.”
  — Adam ([16:01])
• Dr. Lauren Fitz via Sal: “Don’t throw hormones on a dumpster fire.” ([17:47])

Timestamps of Important Segments

| Timestamp | Segment/Topic | |-------------------|---------------------------------------------------| | [02:50 - 06:26] | The growing trend of HRT and changing attitudes | | [06:26 - 10:14] | Natural aging vs. quality of life; social context | | [14:44 - 17:47] | HRT & lifestyle: When is it masking dysfunction? | | [19:01 - 23:30] | Botox, body image, and fitness “shortcuts” | | [54:47 - 68:44] | Caller: Breaking into fitness industry | | [68:46 - 77:52] | Caller: Stress and recovery as a mom | | [79:28 - 89:24] | Caller: Postpartum fitness and self-compassion | | [91:42 - 103:36] | Caller: Launching a podcast in medicine |

Tone and Style

• Direct, supportive, no-BS: The hosts never sugarcoat but always steer listeners toward practical, compassionate action.
• Humorous, lively: Frequent jokes/banter and playful tangents keep advice digestible.
• Science-informed, anecdotal: Key points are backed by research and decades of direct client/training experience.
• Inclusive: Listeners from varied backgrounds (military, medical, moms, trainers) receive equally respectful, tailored advice.

Takeaways

• HRT, approached thoughtfully and as an adjunct to a strong foundation, can be life-changing—but it’s no substitute for core health behaviors.
• Quality of life matters; self-comparison to old “milestones” can be harmful, especially through life transitions (parenthood, menopause).
• Persist, personalize, and don’t shy away from legitimate help—whether from coaching, HRT, or community.
• Don’t compare your journey (fitness, postpartum recovery, creativity) to filtered Instagram narratives. Real progress is slow, nonlinear, and earned.
• Document your journey—don’t wait for “perfect” content or conditions.