...Being vulnerable and being real is one of the best ways to get people to connect with you

When you treat exercise like a skill and you go to the gym to practice, rather than to go beat yourself up, you'll see better success in the short-term and especially in the long-term

I believe the last statistic I saw showed that... a 26-year-old male today, on average, has the testosterone levels of a 60-year-old male in the 80s ... No form of exercise reliably raises testosterone like resistance training. In fact, resistance training not only raises low testosterone, but it raises high testosterone. So, no matter where your testosterone levels are, you're going to get higher levels typically if you train with resistance properly.

Nothing speeds up the metabolism or gets your body to burn more calories naturally like resistance training

Most of us who were born and raised in modern Western societies have never felt true hunger.... What we've associated with hunger is actually more like emotion, cravings, and boredom.

Start to become more aware of all of the things that food provides for you, aside from just the taste of it

Muscles don't "tone" - they either build or they shrink. "Tone" and "toning" are terms invented by the fitness industry to attract women to work out.

The average American walks between three and four thousand steps a day, you know fucking little that is?

To gain weight (and muscle), focus on the compound lifts, increase your caloric intake, and perhaps had a healthy smoothie inbetween meals

If I were to list the top 15 priorities of building muscle and burning body fat, eating after you workout wouldn't even make the list

Somewhere along the line, protein shakes became a health food, but they're not - it's a processed food

Nobody needs to take a protein shake

What form of exercise teaches my body to burn more calories? ... Through the adaptation process, what form of exercise directly combats all these modern health issues that we're all going to be running into? And when you look at it that way, there's one form of exercise that stands head and shoulders above the rest—and that's resistance training.

If a diet is working for you on, but you absolutely hate it - then it's not the diet for you

Long-term behavior changes start with small behavior changes that stick

If you're a sugar-eater or you like to eat a lot of sugar, have a teaspoon of honey. If a teaspoon of honey doesn't taste super crazy sweet to you, you know you have a problem.

We eat because of emotion, we eat because of context, but very rarely do we eat because we're hungry

Exercise really just serves as a stimulus for your body to adapt

Here's the truth: You cut out processed foods, you can salt the shit out of your food. You can add all the salt you want on your food, you're not going to eat a lot of sodium. The people who eat too much sodium eat a processed food diet.

Telling a person with obesity that a calorie deficit is the way to a healthier weight is the same thing to me, identical, to telling somebody who's stuck in poverty that the way to get out of poverty is with a money surplus.

Wisdom is knowledge combined with experience

To eat more of a healthy type of food - learn to associate that food with its benefits

The right amount of protein for athletic performance is about 0.6 to 0.8 grams per pound of body weight for lean individuals

The best way to get a fast metabolism is to build muscle

90% of personal training comes down to psychology

Protein is extremely satiety-producing. It reduces people's caloric intake tremendously. And protein also burns more calories per gram than fats or carbs.

On the advice that to lose weight, all you need to do is eat fewer calories - "It infuriates us"

Reducing sugar in your diet is a very easy way to make a large, positive impact on your nutrition.

Doing cardio is good....to a point

Consider sharing your fitness journey on Instagram. If you do it right, you just might gain a following.

We know muscle loss is terrible these days. Osteopenia is at all-time highs, especially for women. This is bone loss. Women in their 30s and 40s are showing up with bone loss. Men have way less strength today than they did before.

When you get someone to fundamentally change a behavior, the ripple effect of that towards their overall health journey is just so great

A sizable percentage of people who die from heart disease and cancer were never overweight ... Just because you're not overweight does not mean that you're not doing damage to your body.

There are a couple false paradigms that have been pushed on us or advertised to us, I would say, through the fitness and health space. One of them is that what is required for long-term success in fitness or long-term success with good nutrition is a high state of constant motivation.

We often give infants starches as some of their first foods, but they actually break down meats better than starches. Proteins and fats, so like pureed meats or fats [and] avocados, are probably better for infants.

The first Mind Pump Podcast only had about 500 listens

Two days a week of traditional resistance training for the average person is plenty to give the kind of results and benefits that were talking about it.