Mind Pump: Raw Fitness Truth

Episode 2725 – The Perfect Fitness/Biohacking Day

Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge
Date: November 10, 2025

Overview

In this episode, the Mind Pump crew lays out the "perfect fitness/biohacking day"—an ideal 24 hours for someone obsessed with health, performance, and longevity. Rather than pitch extreme or gimmicky trends, the hosts focus on data-backed routines that maximize energy, muscle growth, insulin sensitivity, and overall well-being. They map out a minute-by-minute plan, blending traditional fitness wisdom with cutting-edge biohacks, and emphasize that the routine should be both realistic and achievable for motivated people.

Major Discussion Points and Insights

1. Setting the Stage: What is the "Perfect Biohacking Day"?

Timestamps: 03:02–04:41

• The "perfect day" is for “that motivated person who wants to maximize everything: health, longevity, muscle growth, fat loss,” but without going overboard or relying on pseudo-science.
• The hosts keep the routine grounded: “I want to make this realistic. Yes. Both realistic. Also data driven.” — Sal (03:24)
• Adam relates it to “an incredible, almost reset day after a long, stressful week.” (04:07)
• Key insight: Optimal days start the night before!

2. The Night Before: Sleep as the Foundation

Timestamps: 05:04–05:37

• Sleep is the #1 priority—at least eight hours, ideally with a 30-minute buffer to ensure true rest.
  “You want eight hours of sleep. Now that's eight hours of sleep, meaning you're going to bed and waking up, probably giving yourself about eight and a half hours.” — Sal (05:05)
• Avoid screens and food 1-2 hours before bed; keep the room cool and dark.

3. Morning Rituals: Hydration, Sunlight, No Phone

Timestamps: 05:37–08:48

• Hydration: Upon waking, drink 16 oz of water with electrolytes.
• Sun Exposure: Go outside for 10–15 minutes (“this sets your circadian rhythm, affects insulin sensitivity, mood”).
• No Phone: Don’t look at your phone upon waking.
  “Do that without reaching for your phone.” — Justin (06:42)
  “The way you start your day tends to have an effect … set the stage for the rest of the day.” — Sal (07:08)
• Adam’s addition: Make it a "digital detox" day—no social media, no phone stress.

4. Breakfast: High Protein + Fats (+Fiber!)

Timestamps: 08:48–09:55

• Ideal breakfast: "Steak, eggs, and a bowl of fruit," with emphasis on berries for fiber and antioxidants.
• Protein goals: 30g for women, 50g for men (“It’s probably about 30 grams for women, 50 grams for men ... you want about 30, 50 grams.” — Sal, 08:52)
• Avoid sugar/carbs for breakfast to stabilize blood sugar and set up insulin sensitivity for the day.

5. Walking: Pre- and Post-Breakfast Walks

Timestamps: 09:55–11:18

• Go for a light walk after breakfast (10–60 min) to optimize digestion, insulin sensitivity, and hormones.
• Adam and Sal agree: “I do a 10-minute walk to start, then after breakfast, 30–50 minutes.” (10:49–11:13)
• Keep it chill—don’t do anything strenuous before lifting that could "pre-fatigue" you.

6. Gratitude Practice/Mental Reset

Timestamps: 12:22–14:34

• Insert a period of reflection, journaling, or gratitude practice mid-morning.
• “Our brains are not wired to notice positive things nearly as much as negative… What’s unnatural is to think of all the good stuff. That’s why it’s called a practice.” — Sal (12:32–13:01)
• “If you've never actually tried to build a day like this, intentionally away from the phone and with a gratitude practice, you'll feel a difference.” — Adam (13:53)

7. Pre-Workout Meal: Protein + Starches

Timestamps: 14:34–15:55

• Second meal: Again, 30g (women)/50g (men) protein plus starches—white rice, sweet potatoes, etc.—to ramp up glycogen for lifting.
• Barometer: “About 30 grams of protein for women, 50 grams of carbohydrates for men… for men, about 50 grams protein, 75 grams of carbohydrates.” — Sal (14:34)
• Drink another 16 oz water; go for another 30-minute walk after.

8. Timed Caffeine Intake

Timestamps: 15:22–16:54

• Have caffeine or pre-workout after breakfast and the walk—about 60 minutes later for optimal effect.
• Sal: “For me, it's about 400 mg … or sometimes I just have plain caffeine.” (15:30)
• Adam references the Huberman Lab’s teaching: Wait 90 minutes after waking for caffeine to maximize benefits.

9. Pre-Workout Cold Dip & Red Light Therapy

Timestamps: 16:59–19:16

• Cold dip: 2–4 mins at ~45°F to boost adrenaline and reduce joint pain before lifting. “You are going to feel psychedelic, and your joints are not going to feel like there’s any pain.” — Sal (17:52)
• Red light therapy: 20 mins—10 front, 10 back, ideally naked to prep mitochondria and boost muscle growth/repair.
• Adam: “I might even do some of my 90/90 mobility stuff in front of the red light.”

10. Full Body Strength Training

Timestamps: 19:22–21:41

• Focus: Big compound lifts—squat/deadlift, bench, pull-ups, overhead press, arms, maybe core.
• Three sets per exercise, ~10 reps, with longer rest periods (1–3 minutes), aim for a huge "pump."
• “You should get one of the best pumps you’ve ever had in your entire life … especially with the red light.” — Sal (20:26)
• Hydrate during: At least 32 oz water with electrolytes while lifting.

11. Post-Workout Sauna

Timestamps: 21:58–22:48

• 20-minute sauna to facilitate muscle growth, boost blood flow, increase VO2 max, and aid in recovery.
• “You’re not doing anything … adding the sauna post-workout doesn’t require more recovery, doesn’t add more damage … if anything, it reduces inflammation.” — Sal (21:58)

12. Post-Workout Meal & Recovery

Timestamps: 22:48–23:43

• Repeat of pre-workout formula: protein + starchy carbs, but add well-cooked greens for digestion.
• “Make sure you include a nice serving of really well cooked greens … this is going to help with the digestive process.” — Sal (22:48)

13. Relaxation & Parasympathetic Activation

Timestamps: 23:30–25:23

• Post-lift, it’s time to shift "out of drive mode"—relax, do static stretching, watch a movie, or just “raw dog” some silence (Gen Z slang!).
• Adam: “Can you be bored for like one hour? ... I think the stretching, the static stretching, can be meditative in itself.” (24:36)
• Sal: “Now you relax. Is relaxation a part of improving longevity … muscle recovery? Huge.” (23:43)

Notable Quotes & Memorable Moments

• On the whole idea:
  “What if you could take a day and maximize it from beginning to end … We broke it down, laid it out for you from beginning to end, AM to PM.” — Sal (00:43)

• On breakfast:
  “The best studies show that a high protein breakfast with some fats will improve insulin sensitivity for the rest of the day, regardless of what you eat.” — Sal (08:48)

• On gratitude:
  “There is no such thing as a, ‘Hey, have a practice where you think of all the terrible things in your life.’ That doesn't exist … What's unnatural is to think of all the good stuff.” — Sal (12:32)

• On technology detox:
  “I also think this would be a perfect time to do a day without technology … away from social media and all that … has to carry some incredible benefits.” — Adam (06:44)

• On cold dips:
  “You are going to feel psychedelic, and your joints are not going to feel like there’s any pain because of the cold.” — Sal (17:52)

• On workout results:
  “Because of the setup with hydration, the food and everything we’ve done, you should get one of the best pumps you’ve ever had in your entire life.” — Sal (20:26)

• On rest and recovery:
  “Now you relax. Is relaxation a part of improving longevity, a part of helping with recovery and muscle growth? Huge for recovery.” — Chris (23:43)

Important Timestamps for Segments

• Night Before / Sleep: 05:04–05:37
• AM Hydration, Sunlight, No Phone: 05:37–08:48
• Breakfast: 08:48–09:55
• Post-Meal Walks: 09:55–11:18
• Gratitude Practice: 12:22–14:34
• Pre-Workout Meal: 14:34–15:55
• Caffeine Intake: 15:22–16:54
• Cold Dip & Red Light Therapy: 16:59–19:16
• Training: 19:22–21:41
• Sauna: 21:58–22:48
• Post-Workout Meal: 22:48–23:43
• Relaxation & Parasympathetic: 23:30–25:23

Episode Tone & Closing

Casual, knowledgeable, and encouraging—the hosts riff comfortably while weaving in science and practical insight, keeping things achievable and sane (no "coffee enemas or nostrils things"). There's an underlying humor, especially in referencing “raw dogging silence” and playfully assigning roles (like teasing Justin about “cup zero” coffee).

This episode is less about extremism and more about “stacking the evidence-based basics,” dialing in each variable—from sleep, sunlight, and food, to movement, hormetic stressors, gratitude, and deep restoration.

For Listeners

• You don’t need all the gadgets or the Park City house to embody this day.
• Focus on mastering hydration, sunlight, protein, mobility, meaningful unplugging, and deep, deliberate recovery.
• Even if you can’t do it all, stacking a few of these wins can create a major impact.

“This is the perfect 24 hours. Achievable ... realistic ... that the data actually supports.” — Sal (03:24)

Find Mind Pump (@mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin, @mindpumpdoug) and all programs at mindpumppodcast.com.