2725: The Perfect Fitness/Biohacking Day

Mind Pump: Raw Fitness Truth

Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

Exercise, Health & Fitness, Health, Fitness

4.8 • 11.8K Ratings

🗓️ 10 November 2025

⏱️ 29 minutes

🔗️ Recording | iTunes | RSS

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Summary

The Perfect Fitness/Biohacking Day

The perfect 24 hours for fitness and biohacking broken down from beginning to end. (2:13)
#1 - Wake up (starts the night before after 8 hours of sleep), drink 16 ounces of water with electrolytes, and go outside to get sun (without your phone). (4:22)
#2 - Eat a high-protein (30-50 grams) breakfast with some fats and berries (fiber). (7:32)
#3 - Go for a 30–60-minute walk for insulin sensitivity; gratitude practice. (9:16)
#4 - Eat a high-protein (30-50 grams)/starchy meal (50-75 grams carbs), drink 16 ounces of electrolyte water, and go for another 30–60-minute walk. (14:04)
#5 - 60 mins later, have caffeine or pre-workout. (14:48)
#6 - 90 mins later, cold dip 2-4 mins. (16:30)
#7 - Red light 20 mins (10 on front and 10 on back naked), and do mobility in front of the red light. (17:36)
#8 - Lift weights full-body, and another 32 ounces of electrolyte water. (18:14)
#9 - Post-workout sauna 20 mins. (21:32)
#10 - Post-workout meal mirrors pre-workout, but includes well-cooked greens. (22:29)
#11 - Evening relaxation. (22:58)

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Transcript

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0:00.0	Can your work platform plan, write, flag, assign, build, remind, research, report, schedule, track, notify, manage, coordinate, prioritise, summarize, summarize, review, extract, sort, translate, optimise.
0:10.9	And basically, do it all?
0:13.0	No?
0:13.8	Hmm.
0:14.4	You should try Monday sidekick.
0:16.7	The AI agent that knows you and your business thinks ahead and takes action.
0:22.0	Ask it anything.
0:23.3	Seriously.
0:24.6	Try Monday Sidekick.
0:26.2	AI you'll love to use on Monday.com.
0:30.1	If you want to pump your body and expand your mind, there's only one place to go.
0:36.3	Mind pump.
0:37.0	With your hosts.
0:39.2	Sal DeStefano, Adam Schaefer, and Justin Andrews.
0:43.4	You just found the most downloaded fitness, health, and entertainment podcast.
0:46.6	This is Mind Pump.
0:47.8	Today's episode.
0:48.9	What if you had 24 hours to design the perfect fitness and biohacking day. You have access to tools, things that you can use,
0:59.1	gym equipment. You're like, look, I want to make it a day that is amazing and awesome. And I'm a
1:03.4	fitness fanatic. Well, we broke it down, laid it out for you from beginning to end a.m. to
1:09.5	PM. That's what today's episode is all about.
1:11.3	By the way, this episode is brought to by eight sleep. This is the most advanced
	...

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