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Mind Pump · July 11, 2026 · 01:39:43

How to Lose 15 Pounds in 90 Days | The 5-Step Fat Loss Formula

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

Mind Pump hosts Sal, Adam, Justin, and Doug break down their formula for losing 15 pounds of fat in 90 days: daily compound lifts, post-meal walking, whole foods, high protein, and sleep. The episode also covers practical uses of red light therapy for wound healing and eye health, and a range of humorous asides about aging, a viral mislabeled blog post, a vigilante duct-taping thieves, and childhood mishaps. Live callers receive fitness coaching.

This summary was generated from show notes and public descriptions, not from a full transcript review. Details may contain inaccuracies.

Curious

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The 5-Step Fat Loss Formula
The hosts propose a 90-day plan combining daily compound lifts (1-2 moves), walking after meals, whole-food diet, 1g protein per pound of bodyweight, and perfect sleep to lose 15 pounds of fat.
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Post-Meal Walking for Glycemic Control
Walking after meals is a core component because it improves blood sugar management and enhances fat loss.
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Sleep as Fat Loss Foundation
The formula requires perfecting sleep every night because sleep disruption undermines hunger hormones, recovery, and fat loss.
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Highlights

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Red Light Therapy for Healing and Eye Health
Sal uses Joovv red light therapy on jiu-jitsu mat burns and discusses its potential for improving eyesight and macular degeneration.
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Misc

✧The guys discuss turning into old men: AC wars, slip-on shoes, grunting when standing up.
✧Doug shares his Butcher Box chuck roast stew recipe.
✧A viral post about 'medicinal booty' turns out to be about pirate treasure, not what people assumed, leading to a discussion of ancient civilizations and actual medicinal uses of booty.
✧A Mexican vigilante duct-tapes motorcycle thieves to street lights.
✧Lorena Bobbitt revisited.
✧Sal tells a childhood story about getting duct tape stuck in his little brother's hair.
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