2647:  Five Easy Steps to Lose 15 Pounds in 60 Days

Summary

Mind Pump: Raw Fitness Truth Episode 2647: Five Easy Steps to Lose 15 Pounds in 60 Days Release Date: July 24, 2025

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Introduction

In Episode 2647 of Mind Pump: Raw Fitness Truth, hosts Sal Di Stefano, Adam Schafer, and Justin Andrews break down a straightforward, science-backed approach to losing 15 pounds in 60 days. Emphasizing practicality and sustainability, the episode outlines five actionable steps designed to transform body composition while enhancing overall health and performance.

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Step 1: Embrace Whole, Real Foods

[02:18 - 05:24]

Overview: The first step focuses on eliminating processed and packaged foods, which are often engineered to promote overeating. By committing to whole, single-ingredient foods, individuals can naturally reduce their caloric intake without actively restricting calories.

Key Points:

• Definition of Real Food: Foods that are whole and unprocessed, such as meat, fruits, vegetables, rice, and potatoes.
• Caloric Reduction: Switching to whole foods can lead to an average reduction of 600 calories per day.
• Simplicity is Crucial: "I had clients who would lose 15 pounds from simply doing this one step over time. That's how powerful this first one is." – Sal Di Stefano [04:00]

Practical Tips:

• Meal Planning: Dedicate a day each week (e.g., Saturday or Sunday) to batch cook proteins and carbohydrates.
• Avoid Overcomplicating: Stick to single-ingredient foods without focusing on specific preparations or seasonings.

Guest Insight:

• Importance of Planning: "Planning is key because eating whole, real foods can be challenging when unplanned." – Guest Speaker [05:32]

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Step 2: Consume Adequate Protein Based on Target Body Weight

[06:27 - 11:06]

Overview: Proper protein intake is essential for muscle preservation and growth, especially during weight loss. This step ensures that the body receives enough protein to support muscle mass while losing fat.

Key Points:

• Protein Calculation: Consume grams of protein equivalent to your target body weight. For instance, a 150-pound individual should aim for 150 grams of protein daily.
• Meal Distribution: Divide protein intake across meals (e.g., 50 grams per meal for three meals).
• Muscle Preservation: Adequate protein supports muscle growth even as fat is lost.

Notable Quotes:

• “If you're consistent with this and follow the other steps, you are going to see your body radically change.” – Guest Speaker [07:51]
• “Almost nobody does that for breakfast. I’ll talk to people like this and they'll say, yeah, my goal is 120 grams. Or my goal is to eat high protein. I'll say, all right, well, what do you eat for breakfast? Oh, breakfast is high protein. Well, what is it? Oh, I have three scrambled eggs. Congratulations, you’re halfway.” – Adam Schafer [09:00]

Practical Tips:

• Meal Frequency: Opt for more meals (e.g., four instead of three) to distribute protein intake evenly.
• Preparation: Weigh and portion protein sources to meet daily targets consistently.

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Step 3: Practice Mindful Eating

[11:58 - 14:47]

Overview: Eating without distractions can significantly reduce caloric intake by fostering better awareness of satiety signals.

Key Points:

• No Distractions Policy: Every meal should be consumed while sitting down without phones, TV, or other distractions.
• Caloric Reduction: Mindful eating alone can decrease daily caloric intake by 10-15%.
• Enhanced Relationship with Food: Promotes slower eating and better appreciation of meals.

Notable Quotes:

• “Simple advice, difficult to apply. You become really aware of how often you eat distracted.” – Guest Speaker [12:21]
• “You don’t perceive your body’s satiety signals nearly as quickly when you’re distracted.” – Adam Schafer [13:06]

Practical Tips:

• Dedicated Eating Spaces: Create a specific area for meals to reinforce the no-distraction rule.
• Reflect on Eating Habits: Notice changes in eating speed and satisfaction levels when distractions are removed.

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Step 4: Implement a Structured Strength Training Routine

[14:47 - 16:58]

Overview: Engaging in regular strength training is vital for building muscle, which in turn supports metabolic health and aids in fat loss.

Key Points:

• Frequency: 2-3 full-body strength training sessions per week.
• Exercise Selection: Focus on compound movements such as squats, bench presses, rows, and overhead presses.
• Intensity: Train at moderate to high intensity without overexerting, ensuring the last rep is challenging.

Notable Quotes:

• “Do not stay an extra hour hammering your muscles. More is not always better.” – Guest Speaker [16:00]
• “You’re going to lose weight on the scale while simultaneously getting stronger, which is really, really cool.” – Adam Schafer [15:51]

Practical Tips:

• Balance Workouts: Start with larger muscle groups and end with smaller ones.
• Recovery: Allow at least one day of rest between strength training sessions to promote muscle recovery and growth.

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Step 5: Incorporate Post-Meal Walking

[16:58 - 21:10]

Overview: Adding short walks after each meal enhances insulin sensitivity, promotes fat loss, and supports muscle recovery.

Key Points:

• Duration: 10-minute walks after every meal.
• Benefits: Improves insulin sensitivity, aids glucose uptake by muscles, and reduces fat storage.
• Behavioral Advantage: Breaking up the activity throughout the day increases the likelihood of consistency.

Notable Quotes:

• “Walking after meals is also a muscle building tip.” – Adam Schafer [20:30]
• “Even if you just follow the other steps and were inconsistent with the protein, you could lose body fat, but you’d miss out on building muscle.” – Guest Speaker [07:58]

Practical Tips:

• Integration into Daily Routine: Use post-meal walks as opportunities for conversations, listening to audiobooks, or enjoying nature.
• Flexibility: No need for gym attire; walking can be done anywhere, anytime.

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Conclusion and Final Thoughts

By adhering to these five steps—embracing whole foods, consuming adequate protein, practicing mindful eating, engaging in structured strength training, and incorporating post-meal walks—listeners can achieve significant fat loss and muscle gain within 60 days. Consistency is emphasized as the cornerstone of success, with the hosts encouraging participants to commit fully to each step for optimal results.

Final Encouragement: “Do all five steps consistently. Don’t miss a single day for 60 days. Report back to us. You’re going to be shocked at the results you get from these five easy steps.” – Adam Schafer [21:00]

Additional Resources: Listeners are invited to follow the hosts on Instagram (@mindpumpjustin, @mindpumpsal, @mindpumpadam) and visit mindpumppodcast.com for more information and training protocols.

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Notable Quotes Summary

• Sal Di Stefano: “If you want to pump your body and expand, there’s only one place to go.” [00:28]
• Adam Schafer: “Five steps. Do it. Watch what happens now.” [00:40]
• Guest Speaker: “Two pounds a week is a really sustainable, realistic, healthy fat loss.” [02:48]
• Justin Andrews: “You can’t do it on a whim.” [05:46]
• Adam Schafer: “The more you do, the more you apply, the more results you get.” [16:00]
• Guest Speaker: “You become really aware of how often you eat distracted.” [12:21]
• Justin Andrews: “Everybody’s on the go.” [12:32]
• Adam Schafer: “You don’t perceive your body’s satiety signals nearly as quickly when you’re distracted.” [13:06]

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This structured approach ensures that even newcomers to Mind Pump can grasp and implement the strategies discussed, setting them on a path to effective and sustainable weight loss and overall health improvement.

Transcript

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[Sal Destefano]

If you want to pump your body and expand, there's only one place to go.

[Adam Schaefer]

Mind Pump. Mind Pump.

[Sal Destefano]

With your hosts, Sal Destefano, Adam Schaefer.

[Adam Schaefer]

And Justin Andrews, you just found the most downloaded fitness, health and entertainment podcast. You found Mind Pump right in today's episode. This is a 60 day challenge. Lose 15 pounds in 60 days. Five steps. That's it. Five steps. Do it. Watch what happens now. This episode is brought to you by a sponsor, Ketone iq. These are liquid ketones. You drink them instantly, you're in ketosis. What do you notice from that? Sharper mind, better focus, better energy. I slept on this company for a long time. I didn't consider them. Then I found some in the back, started drinking them before podcasting, before doing certain mental work. Way sharper. Way sharper. Actually, absolutely love their product. So try it out for yourself, see how you feel. Go to ketone.com that's K-E-T-O-N-E.com mindpump on that link, you can get 30% off your subscription. Plus you'll get a free gift with your second shipment. We also have a sale on some workout programs this month. Maps Split and the Anabolic Metabolism bundle of programs. It's all 50% off. Head over to mapsfitnessproducts.com and then use the code july50 for that discount. Here comes the show. How different would you look and feel if you lost 15 pounds of body fat? It would be quite dramatic. Did you know you could do it in 60 days? It's true, it's going to be hard, but there's actually five easy steps. Five steps. Do these five steps and the odds are many of you will lose £15 in 60 days. We're going to break it down. Let's go.

[Justin Andrews]

It's simple.

[Adam Schaefer]

Yep, it's true. It's true.

[Guest Speaker]

About £2 a week.

[Adam Schaefer]

Yeah, about £2 a week.

[Guest Speaker]

This is Actually, this is not crazy at all. No, you could do more than that. I think you. I think it's popular to sell people on the idea that they can. You could potentially do more than that. But this is about what. When I would present a client who's, who's looking to hire me, and they're like, all right, Adam, what's, you know, what's the fastest or the best way? Like, this is the healthiest, fastest, best way we could go here is about £2 a week. Yes. Yeah.

[Adam Schaefer]

Yes.

[Guest Speaker]

There's exceptions to the rule. Some do a little better and some do a little worse. But two pounds a week is a really sustainable, realistic, healthy fat loss.

[Adam Schaefer]

Right, Right. But now I do want to say this. It'll happen if you do every one of these steps consistently. If you do these steps half the time, we can cut the time. You could double the time it's going to take you to lose £15 if you do it 25% of time. Well now it's going to take you four times as long. So follow these steps as we're saying them, be consistent with them every single day, and you're going to be very happy with the results. Now, some people are going to lose less than 15. Some might even lose a little more. Some of that's determined by your genetics and how much weight you have to lose. Obviously, if you have more weight to lose, then it's going to happen a little faster than if you only have £15 to lose.

[Guest Speaker]

I want to add to this too, that because you're basically saying lose 15 pounds of fat in this time, but you could also simultaneously build five or seven pounds a month.

[Adam Schaefer]

So scale might not even reflect it.

[Guest Speaker]

So, yeah, the scale might not reflect it. And. Or you're going to look even better than somebody who just lost 15 pounds.

[Adam Schaefer]

Yes, yes.

[Guest Speaker]

So in 60 days, following kind of the five steps we're about to go over, you could really radically change your body composition.

[Adam Schaefer]

This is a 60 day challenge. That's what I want you to, to think of this as if you're watching or listening to this. And so the first step, really what we're going to do is we're going to get away from completely get away from the kind of foods that have been expertly engineered, scientifically engineered to make you overeat. Okay. This is a big one. This by itself, by the way. I had clients who would lose 15 pounds from simply doing this one step over time. That's how powerful this first one is. And so what the step is to be Specific is to only eat real food. All right, what's real food? Real food is a whole food. It's got one ingredient. It is not in a box, it is not in a package, it's not in a bag. It's meat or fruit or vegetable. It's rice, it's potato, like, that's it. You're not eating anything in a package. You're not eating, you know, anything that's fast, that's considered fast or fast food. It's just real whole foods. And this for most people results in a reduction, a natural reduction, okay. In calories of about 5 to 700 calories. On average, about 600 calories. And this is backed by lots and lots of very well made studies. So all you need to do with one step one is do not eat anything that isn't a whole food. Just start there. That's it.

[Guest Speaker]

So, and notice that you didn't say, what do I season it with? And can I have chicken thighs or chicken breasts? Like, I don't overcomplicate all that. That.

[Adam Schaefer]

Yep.

[Guest Speaker]

The one thing I will add to this is this. This. If you're going to be successful, planning is. Is key because that's where this gets challenging is eating whole, real foods. Unplanned.

[Justin Andrews]

Can't do it on a whim.

[Guest Speaker]

On a whim. Right. Because you're on a road trip. Yeah. In 60 days, you're going to go on the road. In 60 days you're gonna have a busy day at work. In 60 days, you know something's gonna catch fire.

[Adam Schaefer]

That's right.

[Guest Speaker]

So did you prepare? And I find that my clients that had the most success chose one day a week. Typically that's a Saturday or Sunday, but it could be any day where they're going to cook a bunch of meat in bulk and a bunch of rice or sweet potatoes like those. Like, keep it simple. Pick a few meats that you really like. Pick a few carbs, like sweet potatoes, yams, white rice, quinoa, something like that. And just cook those in bulk so you have them ready for you right now.

[Adam Schaefer]

Some people may ask, like, is bread considered a whole food? No, I don't want you to eat bread. Yes, I know there's some breads out there that are better than others, but let's just make it simple and black and white. It's one ingredient foods. And that's it. Only eat that. Be very consistent with it. By the way, you'll notice we're not telling you to cut your calories. You'll notice we're telling you, we're not telling you to eat less. You're still going to eat until you're satisfied. But this will result in a natural reduction in calories, which is where you get the weight loss from with this one step. Now, there is a second part to this, this is part two, which is to eat your target body weight in grams of protein. Okay? So if you want to weigh 150 pounds, if that's 15 pounds away from where you're at now, or whatever your target is, then that's what you're eating, grams of protein. That means if you eat three meals, each meal should be 50 grams of protein. If your target body weight is 200 pounds, then that means you need to eat more grams of protein per meal. But eat your target body weight and protein. Don't miss this, not for a single day. And eat it first in the meal. So when you're looking at your plate with your whole foods and you got your chicken, you got your rice, you got your broccoli, eat the 50 grams or whatever amount of protein first, then move on for the rest of the plate and eat until you're satisfied and watch what happens to your body.

[Guest Speaker]

This part is huge, especially for the people that are looking for the greatest body composition change in the 60 days.

[Adam Schaefer]

Muscle gain, fat loss.

[Guest Speaker]

Because even if you just follow the other steps that we're going to give and you were inconsistent with the protein, you could lose the body fat, you could lose the weight. But what we hope happens in this time is not only do you lose that amount of body fat, but you also build some muscle on the way which will, will show the greatest change. Right. Which will change your body the most. They'll give you the great body composition change. And in order to do that, this part becomes extremely crucial. If you're consistent with this and you follow the other steps with the lifting weights and stuff like that, you are going to see your body radically change. If you're inconsistent with this, you still can lose that fat in that time. So you could drop some body fat still in that 60 days following the other steps. But you'll miss out on the muscle being built in that time.

[Adam Schaefer]

Yeah. So figure out for yourself what each meal, depending on how many meals you eat, the more protein you need. I do suggest that you eat more meals. So to eat, you know, to hit 200 grams of protein, you're probably going to want to eat at least four meals, right. It gets very difficult to eat that much protein in just three meals. It's very difficult to Eat that much protein in two meals, probably impossible with one meal. Won't feel very good. So figure out how many meals you're going to eat and then weigh out some meat or protein to see what it looks like. So, you know, so, okay, this is 10 ounces of chicken or 10 ounces of steak or ground beef or whatever. This is what it looks like. Figure this out and plan ahead of time. Otherwise you're gonna. This is gonna. You're gonna screw this up. Because a lot of people assume that they're eating high protein, and they often aren't. You know, like. Like I said, if you. If you want to weigh. Even if you want to weigh 120 pounds, let's say this is your body, your goal body weight, your. Your small female. 120 pounds small female. Okay, that's 30 grams of protein. No, sorry. That's 40 grams of protein for breakfast, lunch, and dinner. Almost nobody does that for breakfast, I'll tell you that much right now. Yeah, typically, you'll. I'll talk to people like this and they'll say, yeah, my goal is 120 grams. Or my goal is to eat high protein. I'll say, all right, well, what do you eat for breakfast? Oh, breakfast is high protein. Well, what is it? Oh, I have three scrambled eggs. Congratulations, you're halfway.

[Justin Andrews]

Maybe some bacon.

[Adam Schaefer]

Yeah, that's 18 grams of protein is. That's it. So start your day off high protein. Figure out what that looks like and eat it first. If you miss. If you don't finish your plate, the rest of the plate's fine. The protein is the most important part, and the fats come along with it. Typically, the meats have the fats naturally. So eat that first. Go and plan it out. It's very difficult to find whole natural food on the go. It's almost impossible to find whole natural protein on the go. Like, good luck finding 50 grams of protein. That's not a protein bar or a shake or, I don't know, a bunch of beef jerky. Like, that's really. That's about it. Yeah, you're not gonna feel good eating all that. So. So plan it out. Eat it first. Divide it up between your meals. More meals tends to make it easier for people because you'll find, especially if you're eating, you know, upwards of 40 grams of protein in a meal, that you'll start to get.

[Justin Andrews]

It's going to sit there like a brick. Yeah, you need to spread it out.

[Adam Schaefer]

And you'll get full pretty quickly. Next up, and this is the final Step for diet is every meal, without exception, for the next 60 days, every single meal must be eaten while you're sitting down with the food in front of you with no distractions, no phone, no tv, nothing. It's just you and your food. This, the data shows, by itself causes a natural reduction in calories to the tune of about 10 to 15%. Okay. So if you naturally eat 2,000 calories a day and all you did and you changed nothing else, all you did was you just ate, just focused and where and no distractions versus maybe how you always eat, which is on your phone or watching TV. You'll eat 200 less calories a day with a 2,000 calories. That's what the day is. Very fast.

[Justin Andrews]

It's so simple. And if you wanted to go a little bit extra with that, you would not be reliant too on washing it down with something.

[Adam Schaefer]

Yeah.

[Justin Andrews]

So you just ensure that you're going to have more chewing involved, which is going to help your digestion. But yeah, that's a. It's an easy way to really kind of reduce it.

[Adam Schaefer]

But yeah, and by. Go ahead.

[Guest Speaker]

Simple advice difficult to apply. Yeah. This is like one of those ones that I. Oh, I think it'd be.

[Adam Schaefer]

Very revealing to people.

[Guest Speaker]

Yes. You become really aware of like how often you, you eat distracted when you do nowadays because it seems so simple. It's like, oh, that's no big deal.

[Justin Andrews]

Everybody's on the go.

[Adam Schaefer]

I'm.

[Guest Speaker]

I'll just eat. That's not a problem. I just make sure I put my phone away or whatever like that. Like I don't do. And then you realize, like, oh, I didn't realize how much I was eating distracted. And so. And that mindfulness, that awareness, I think does wonders. This is why this is a step and why it actually results in so much fat loss. Because a lot of people will end up eating significantly less just by paying attention.

[Adam Schaefer]

Yeah. You don't, you don't perceive your body satiety signals nearly as quickly when you're distracted. When you're distracted and disassociated from your body signals, because that's what's happening.

[Justin Andrews]

There's lag time.

[Adam Schaefer]

Yeah, yeah. When you're on your phone first off, and I'm not even get into what you're looking to looking at on your phone, which I'll get into in just a second. But when you're looking at your phone while you're eating, you are disassociated from your body's signals. Okay. So you're not Necessarily feeling those signals of satiety. And there's a lag, like you said, Justin, to the tune of like I said, 10 to 15% more calories. Now, I'm not even adding stressful content that's on your phone. You're on your phone looking at political posts or news or whatever, or even if you're super entertained. But definitely the stressful stuff. Naturally, what tends to happen is we tend to eat more and we tend to eat faster. Faster eating results in more calories. Distracted eating results in more calories. And again, I think this is gonna be very revealing. I think what's gonna happen, and I'll just give away some of the secrets to this. You're going to develop a better relationship with food from this one step right here. There's a lot of stuff you don't realize if you've never done this consistently, that you will realize doing it consistently, you'll start to notice things about yourself. Like, huh, I, I think I eat too fast. And whoa, I. I feel much more calm. Like, this is interesting. And this is harder than I thought. Like, I. This is boring. This is boring to eat without being on my phone. That's interesting. That's very revealing.

[Justin Andrews]

I mean, even just prioritizing like family dinners, again, like, you know, this is a part of that is like having that opportunity to learn more about, you know, what's going on in your kids lives, your wife's lives, everybody else not being distracted and also, you know, really slowing down, appreciating it.

[Adam Schaefer]

Yeah, totally. All right, next step. Now we're getting to the exercise portion. You want to do strength training two to three days a week, full body. Okay. Full body routine. This is going to be the most effective strength training, general, generic or general strength training routine. For the vast majority of people watching this, you're looking at one exercise per body part. Stick to compound lifts. So a workout would look something like barbell squats, bench press, rows overhead press, maybe a couple arm exercises, some core, and then. Yeah, and then you're done. And you want to do that about two or three days a week. Start with the big body parts, finish with the small body parts, train at a moderate to high intensity, and that's it. And doing this routine, by the way, in combination with the high protein, don't be surprised if you lose weight on the scale while simultaneously getting stronger, which is really, really cool. You'll actually find yourself on a weekly basis getting strong. In fact, I would be surprised if most people didn't notice at the end of 60 days, they were stronger than they were at the beginning.

[Guest Speaker]

The biggest mistake that people will make right here are the ones that are highly motivated and think that the more they do, the more they apply, the more results they'll get.

[Adam Schaefer]

They're not. That's not true.

[Guest Speaker]

And so if you're following all the steps, follow the two to three days full body. Don't stay an extra hour of hammering your muscles. Don't try and go in seven days a week of lifting. This is what happens when you have somebody who is trying to move the needle as fast as they can in a short period of time. They think that the more effort, the more work they put in the gym, the more results they'll get. You'll actually get more results doing it two to three times a week, full body routine, following all the rest of the steps, even though you'll feel tempted to want to do more. And if you want to do more, walk. That's what I always tell clients, that we're motivated, that we can move more. Yeah, like I'm, I'm not telling you to be, be. Go out of your way to be sedentary. I'm saying you already did your three days of lifting this week. Go do some mobility, go do some walking, go do some mindfulness, go do some things that are active, that are healthy and that are good for you, but you don't need to go hit the weights more than that, especially right now.

[Adam Schaefer]

Yeah. And again, don't be surprised if you get, if you feel stronger significantly at the end of the 60 days by following this particular strength training routine in combination with high protein. Ideally, you'd have a day off or two in between each workout as well. Um, you shouldn't feel super sore after your workout. So if you do this, you're like, I'm not sore. That's a good thing. If you are super sore, the intensity was a little high rep count, not a huge deal. Anywhere between 5 to 15 reps is fine. So I don't care at this point with the 60 day challenge, pick your weight, keep it at a relatively high intensity. I'm not asking you to train to failure, but the last rep should feel like a challenge of each of the exercises and have good technique with your lifts. And that's all we're, that's all we're going to prescribe here for a structured workout. Now, you may be wondering, cardio activity, what do I do? That's the last step. Here's what you're going to do after every single meal. I don't care if you have two meals or four meals or five meals, do a ten minute walk, okay? This is going to result in an additional, for most people, roughly 30 minutes of extra activity. Now here's why you do it after, after your meals versus doing it all at once, right? What's the difference between doing 30 minutes by itself and doing 10 minutes after breakfast, lunch and dinner? Well, the data shows that you actually trend towards more fat loss when it's broken up and done postprandial or after you eat. But we all, we definitely have data. Okay, that's clear. That shows this has much more of a powerful insulin sensitizing effect on the body after you exercise. Excuse me, after you eat. When you go for a walk, what you're doing is you're contracting, relaxing your muscles. Think of them as sponges that you're moving and causing to suck up. The glucose that you just got from the meal that you ate that's in your blood, that's circulating now is more likely to go into your muscles and less likely to be stored, let's say, as potential body fat. But also insulin sensitivity is great for overall health. Staying insulin sensitive leads to a body that has more muscle, better performance, and less body fat. Okay, so 10 minutes after meals three times a day is more effective overall than 30 minutes done separately. The second reason why I like this is when I have people do this after meals, if they miss one or two, they at least get one or two. When I tell people 30 minutes a day, if they miss it, they miss it, they tend to screw it up. This also is, doesn't require to change into workout clothes. It's walking. I don't need to find, I don't need to go to the gym. I could do it anywhere. If you're at work, this is a great opportunity to walk with a coworker, you know, have a meeting, you know, take some voice notes, listen to some, you know, an audiobook, whatever. So there's lots of ways to stack on top of this to make it super productive. But walking after meals, you know, I talked one. I remember speaking with Dr. Seeds a while ago about this. And he said, you know what, Sal? He goes, if everybody just did this one thing, walked after meals, he's like, we would solve a significant percentage of the prediabetes.

[Justin Andrews]

One long tube, man. We need to get it all working its way through. And this helps with that whole entire process. And then it goes into. When you sleep as well, you get better quality sleep because you're not stuck digesting and, and still having that extra energy to account for at night.

[Guest Speaker]

So this is the one that you do more of if you feel like it.

[Adam Schaefer]

That's right.

[Guest Speaker]

This is the one that you're motivated. You're, you're, you know, day seven of this, you're hitting it out the park. I'm feeling good, everything's going good. I want to do more. I'm motivated. Go walk. Go walk more like, and, and if you lean into that, that the goal is in the next 60 days to be super consistent with those five steps. And if you do any more because you're motivated, it's go walk, you're going to crush it.

[Adam Schaefer]

And just to add to this, I'll just say this, walking for 10 minutes after meals is also a muscle building tip. And we typically talk about this, and we've talked about this tip.

[Guest Speaker]

Facilitates recovery.

[Adam Schaefer]

It doesn't just facilitate recovery. Improving insulin sensitivity. Here's what that means. That means when you eat something and your body releases insulin, you shuttle amino acids, which come from protein, you use the protein and glycogen, which comes from the carbohydrates rate into your muscles more effectively. Your muscles are going to get more nutrients more effectively with the same insulin. Okay, this is a muscle building tip, just like it's a fat burning tip. So this one again and again I'm going to recap. Do all five steps consistently. Don't miss a single day for 60 days. Report back to us. You're going to be shocked at the results you get from these five easy steps. Look, if you like the show, come find us on Instagram. Justin is @mindpumpjustin. I'm @mindpump distephano and Adam is @mindpump app.

[Sal Destefano]

Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB super [e-mail] the RGB Super Bundle includes maps, anabolic maps, performance and maps aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels and performs with detailed workout blueprints and over 200 videos. The RGB Super Bundle is like having Sal, Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB super bundle has a full 30 day money back guarantee and you can get it now. Plus other valuable free [e-mail] if you enjoy this show, please share the love by leaving us a five star rating and review on itunes and by introducing Mind Pump to your friends and family. We thank you for your support. And until next time, this is Mind Pump.