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In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday's Quah post on the @mindpumpmedia Instagram page.

• Mind Pump Fit Tip: The MOST Important Factor to Focus on that Changes Everything Else. (1:54)

• Boosting your creativity and focus with science-backed music. (20:25)

• Doing a better job of reconnecting with family. (21:32)

• Pro or anti-sleepover's. (28:32)

• Kids say and do the darndest things. (37:37)

• Let's talk about farts. (38:18)

• What's up with the fog in California?! (46:59)

• Immoral marketing behavior. (51:32)

• The Shawn Ryan/Dan Crenshaw beef. (57:33)

• #Quah question #1 – I know that walking after eating has a lot of upsides. Does pace matter or is it just about the movement & being active? (1:00:02)

• #Quah question #2 – Is CrossFit doing more harm than good for those folks who are looking for quick weight loss results? (1:02:00)

• #Quah question #3 – What rules do you usually abide by during the Christmas holidays? 80/20? Do you recommend staying strict to a nutrition plan all the time? How many days can you eat cheat meals over the holidays without taking multiple steps back in your fitness journey? (1:03:58)

• #Quah question #4 – What is your best advice for creating better discipline and consistency? (1:07:28)

Related Links/Products Mentioned

• Visit Eight Sleep for an exclusive offer for Mind Pump Listeners! ** Code MINDPUMP for up to $400 off the Pod 5 Ultra. The best part is that you still get 30 days to try it at home and return it if you don't like it – – Shipping to many countries worldwide. **

• Visit Brain.fm for an exclusive offer for Mind Pump listeners. ** Get 30 days of free access to science-backed music. **

• MAPS 15 Powerlift 50% half from Dec. 21-27th. Code DECEMBER50 at checkout.

• Mind Pump Store

• Associations between daily physical activity timing and sleep efficiency revealed by explainable machine learning

• Mind Pump #2518: Five Tips for Amazing Sleep (Listener Coaching)

• Mind Pump #2742: Can Music Make You Smarter? The Science Behind Brain-Boosting Sound

• Sniffing your own farts boosts brain power: study | New York Post

• Operation Sea-Spray - Wikipedia

• Dan Crenshaw vs Shawn Ryan Intensifies as Congressman 'Threatens Legal Action'

• Mind Pump #2402: The 5 Reasons Why Walking is King for Fat Loss (Burn More Fat than Running & How to Do it Correctly)

• Mind Pump # 2737: The ULTIMATE GAINZGIVING (Stay on Track Through The Holidays) | Mind Pump 2737

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Dr. John Delony (@johndelony) Instagram

• Shawn Ryan Show (@shawnryanshow) Instagram

• Dan Crenshaw (@dancrenshawtx) Instagram