What a family, it's episode 313 of The Genius Life.

What's going on, everybody? Welcome back to another episode of The Show.

I'm your host Max Lugoviro, filmmaker, health and science journalist in New York Times' best-selling

author. I've dedicated my life to unraveling the science behind how our choices,

including what we eat and how we live, affect our cognitive and physical performance,

how we feel, our health span, and our risk for disease. This podcast is all about how to live in

that optimal state, which I call living like a genius. On today's episode of The Show, I welcome

back for the umpteenth time, my good friend, Sal De Stefano. Sal is a personal trainer and

co-founder of Mind Pump Media. He started as a trainer at the young age of 18. His passion for

fitness and his love of people quickly propelled him to open some of the largest big-box gyms

in the California Bay area. At the age of 24, he opened a wellness-based fitness studio that offered

hormone nutrition, gut health specialists, and fitness trainers. During that time, Sal developed his

behavior-focused approach to help his clients achieve long-term success and solve their most

persistent problems related to health and fitness. He's almost highly sought after experts in the

field and is known for his practical and easy to execute communication style. I'm also a huge fan

of Mind Pump, and I've had the privilege of getting to go on multiple times at this point.

Shout out to Adam, Justin, and Doug, Sal's brothers in arms. On today's episode of The Show,

among other things, we're going to talk about exactly what you should do if you aspire to go from

say 30% body fat down to 10% body fat. Sal's going to lay it out for you in a really easy to

understand way. We're also going to debunk the myth that you can't simultaneously gain lean

mass and lose body fat at the same time. We're going to talk about how to find the ideal training

volume for you to progress without over-training. We're going to talk about the appropriate rate

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