DIET MASTERCLASS: What To Eat, When To Eat & How To Eat For LONGEVITY | Sal DiStefano

[@TomBilyeu]

WARNING: I will never ask for your contact info in the comments section, that is someone impersonating me!

[@Lucysquad]

I totally agree. Diet than exersize.

[@GuidetteExpert]

I dont agree with diet first over exercise. Exercise is first because when you start to move your apatite decreases. If you are not exercising and only sitting at home your brain will start craving dopamine and serotonin which you could have gotten if you went out and moved. And then you will start reaching for food at home that gives you the same dopamine and serotonin effects. Moving/exercise is first, food is second! Listen to the experts in exercise in nutrition please.

[@livpizzano3044]

Respectfully ur wrong.. if u hit the gym or whatever and eat lije shit for 1 week let’s say. Or eat great for a week and don’t work out… u will look and feel soooo much better with the food first

[@jesd5578]

@@GuidetteExpertmoving & exercise are 2 very different things

[@barbarak7853]

​😅

[@eszterbarcsanics1845]

As a professional fitness coach for over 20 years, I can totally relate to everything Sal was saying in this interview! Almost literally word for word, everything he talked about.

[@livpizzano3044]

It’s definitely a life struggle…. If fat people want to b thin.. and work there ass to get healthy.. y do we always gain it back

[@InappropriateShorts]

@@livpizzano3044 same reason Mia khalifa rails agains her former profession yet keeps the name she used in it & still wants the attention it garnered her…

[@livpizzano3044]

@@InappropriateShorts she’s not in porn anymore??! I loved watching her especially with those huge bombs.. dam

[@marlenewatkins1467]

I listened to this lecture 3 times and was totally blown away by its truthfulness, wisdom and how much it validated my experience. I retired almost 2 years ago from a profoundly stressful job. I was 80 pounds overweight with uncontrollable hypertension and severe fatigue. I was unable to lose weight because of my high cortisol levels, addiction to food and feelings of inadequacy and loneliness to the point of suicidal thinking. Day 2 after I retired, I started walking 60 minutes per day and very soon after started feeling so much better. I rediscovered happiness and joy. Then I made the decision to give up all processed foods. I would only shop in the peripheral areas of the grocery stores, fresh vegetables, lean meats and dairy. Present day, I have lost 80 pounds, no longer hypertensive or depressed. I am off all medications and my energy level is through the roof. Sal is 100 percent correct; you need to be happy before you can find success with permanent weight loss. Walking daily was my first action which led me out of my depression. No longer depressed I was able to give up the processed foods that were killing me. Last week I nailed a dream job, and my social life has really blossomed. The wisdom in this lecture is priceless and a true path to the solution for obesity and depression. I am still working on the consumption of a gallon per day of water, and I am confident I will make it there soon. Life is good.

[@KevinMullaney333]

Good for you Marlene.God bless you 5 Times🎉🎉❤

[@eszterbarcsanics1845]

Congrats to you & kudos!!! Truly awesome! ❤ Sal & Tom are both absolutely incredible!!!

[@margoquintana2283]

Fantastic! What an inspiring story❤

[@carmendobbs9396]

Your story is very encouraging , well written and succinct.

[@darlajones1326]

CONGRATS on your success. I'm looking more in to that theory that a gallon of water is good. I mean, if you're in combat or walking through the desert, then yea. But I'm not sure this is the best thing for the kidneys. Personally, I wouldn't worry if you can't drink a GALLON of water. 32 ounces is generally enough. I know I'm not an expert, but still......

[@hfortenberry]

Sal is absolutely correct! The process he describes at 23:40 is exactly how I've been getting healthier. I am 55, 110 lbs overweight and trying for a long time to get healthy/lose weight and I finally figured it out after lots of trial and error. I have lost 38 lbs. But unlike what Tom and Sal say, I truly don't hate my body and I do love myself. Tom really has some misguided beliefs around this. You CAN love yourself and still struggle. My body does not look the way I want it to look but that's okay. I still love and cherish my body very much. It breathes in oxygen and pumps my blood and allows me to move and smile and hold hands with my girlfriend and hug my Dad and my fat cells protect my heart by preventing the toxic glucose from staying in my bloodstream too long (unlike "skinny fat" people). My body is a miracle and I actively am caring for it at the best pace I can given the other struggles or obligations I am also working with. What Tom seems to forget is that every "failure" is getting you closer to success. I wholeheartedly believe that. You learn something with every failure. I'm building new healthier habits at my own pace. Don't let anyone tell you you don't love yourself. Until they are inside your heart and mind, they have no clue. They are only projecting their experience on to you. When you deem the time is right for you, you will make the changes. From what I've learned, it really helps to just take ONE baby step at a time and it MUST be something you truly believe you could do forever and something you WANT to do forever. The reason I say it MUST be ONE step at a time, is because it will REQUIRE FOCUS. I don't know about anyone else, but I cannot truly focus on a bunch of things. I MUST focus on going to work, nurturing my relationships, paying my bills and maintaining my home. I can't do a lot more than that on a consistent basis if it's not automatic (a habit) so when building a new habit, you need to really just pick one thing and focus on it until it becomes a habit. Then pick the next habit to focus on. Then you begin to just BE the new person with different habits. And I no longer feel restricted by my diet changes because I only do baby steps and I know they are building permanent habits and will soon become easy. So, just find that one thing and do that. Then, after a few weeks or months (for me it is months), pick something else to add to that. You're developing permanent, new, healthy habits that will last a lifetime. I drank sodas my whole adult life but 2 years and 4 months ago, after I realized how much SALT is in them, that pissed me off to realize that soda companies were deliberately putting salt in our drinks to make us thirsty!, I essentially have boycotted them and haven't had one in over 2 years. Now I'm down to water, tea and coffee (unsweet) and occasional milk (I don't enjoy alcohol). And I have no desire to go back and I know I'll sustain this the rest of my life. I'm beginning to enjoy trying new herbal teas and expanding into medicinal teas now which is fun! So now my drinks have taken on so much more meaning than before when I just guzzled coke because of the taste. Also, I'm now working on my sleep. I'm a night owl but trying to get to bed earlier. That one is truly more difficult even than the sodas but I know I'll do it....15 minutes at a time. Baby steps. Just pick something you truly believe in and want for yourself and you can do it. And do it at your own pace. And if you're struggling, please don't pick more than one thing at a time. It's too overwhelming when you do. The whole point of this is to be sustainable. I'm tired of losing weight and gaining it back. No more will I do any change to my lifestyle or diet that I don't intend to do the rest of my life. That being said, although it's like pulling teeth to get me to exercise because I find zero pleasure in it. The times when I have done it, it does always make me crave healthier food. I will immediately, day one, begin eating better because my body just wants that better food. And I have noticed it enough that I've told people this. That's one reason why I think exercise is a great way to help you start eating better and then lose weight even though the calorie burned is insignificant. It's worth it for 3 reasons in my mind (and I'm partly talking myself into committing to a regimine for myself here) and they are that it supports healthier eating, builds muscle which does burn more calories, and up-regulates processes that mimic the benefits of fasting (which I do enjoy). Because I don't enjoy going to the gym, I try to find activities that get me moving otherwise, like walking, housework, yardwork, etc. It's just another tool in the toolbox. Good luck everyone. You DO love yourself at some level at least or you wouldn't be watching this video or reading my comment. You CAN create healthier lifelong habits! 😘🤗🙌

[@mackenstood]

Where’s your podcast? ❤

[@ManOvGod]

Thank you for this awesome comment, we need more from you lol! God bless✝️

[@magsdur5948]

First of all, I want to say the lack of compassion, sense of superiority and rigidity of this host ensures that I will never watch another episode. I only slogged thru this because of SAL and the value he brings. Secondly, Tom needs to knowledge that people who are perfectionistic and anal like himself are driven because of insecurity and issues as much as those with outwardly obvious issues like extra weight. Thirdly, profiteers selling information have confused many people honestly seeking solutions, so many get trapped in restrict cycles that are not effective long-term. Fourth, the ubiquity in the United States of toxic chemicals that ruin immunity have to be acknowledged as major factors in the obesity epidemic in the United States. And as someone whose health was damaged by environmental factors, without knowing it, then under-ate an over exercised for years, while being obese, I can testify that BMI is much more than calories in and calories out. In America, the lack of a social safety net is a huge factor in the overwhelming stress that many people feel that is basically like putting bodies on steroids when they’re flooded with cortisol. SAL does a great job of pointing out how important safety and relationships and the social safety net are to health. Further, so many toxic chemicals are permitted in the United States, that are micro biomes are affected much more so than any other population in the world. Our microbiome affects of mood, stress, as well as weight. My relatives in Italy, eat bread and pasta every day, but because of the low-stress and connected lifestyle, and because public health is protected by outlawing toxic chemicals, people are fit and healthy and hardly anyone is obese.

[@denisedamon1918]

I agree with the small steps as well. Congrats on your health journey! I’m surprised you said changing your sleep is harder than giving up soda! Although I’m a night owl and also need to revamp my sleep schedule and it is HARD!!!

[@janetderouin4949]

Please start exercising and you will happy with your life. Sounds like you are very aware of your life choices and very intellectual. Exercise will make you aware of movement and this movement with regards to your brain.

[@laurag7530]

What I took from this is beneath our surface goals of mastering health/fitness/eating is a deep desire to love, trust, and care for ourselves. That resonates with me and scares me at the same time... Thank you so much for this 🙏

[@nanaisloved2736]

Sal is better than any of my psychology professors. Through self-discipline and hard work I have achieved a decent physique, I never let my emotions control my eating and became extremely active. So I felt proud listening to the first few minutes. But when he mentioned the social aspect of health, I started to think about the days I used to go out with friends, sitting down watching movies, eating nice stuff as a treat, meeting new people without worrying I might not workout that day... I tend to follow extremes, so I'm scared to fall back into the lazy sad person I was before, but also sometimes I miss the emotions I had back then when now I feel like a well-functioning machine.

[@Uratube25]

You dont sound like a well functioning machine?

[@nanaisloved2736]

@@Uratube25 yeah I said I FEEL like one. Which is kinda paradox cos machines don't feel, but I don't know how else to describe it

[@deonebergman20]

Thank you Sal for your calm expression and all your experiences. I’m 100% on board with your thoughts on eating and exercising for our health. It’s been a slow process for me and I’m still in the game. Because it’s now who I am. I’m a healthy eater,I’m an exerciser that’s now my identity.

[@jennieblessherheart]

Sal is right, it is a circle and one can jump in wherever on that loop and have sucess...physical, emotional, mental, spiritual...mindfulness on any one leads to improvement... each improvement step enhances the others. Thanks Guys! ❤

[@sierra9713]

Sal gets it in a way Tom just doesn't.

[@tmac7484]

For me it was diet first (keto).. it became much easier to work out after i had lost a significant amount of weight ...i lost 40lbs and now working on building muscle ...thank you tom...i have been watching you for years ..sincerely, this 61 yr. old woman😊💪

[@truthbetold2146]

100% … Exercise is what puts me on track of making better decisions. It regulates my sleep, my eating habits. I’m more satisfied and happy every day when I exercise. I’m truly myself. Every day, is as if my mind is not fully awake until I exercise 🏋🏻

[@kimberleyformacio865]

Sal you are amazing with your honest and realistic way to approach exercise and healthy lifestyle choices- I am a busy working mom of a special needs child and my day is crazy from morning to night-if I can make 2-3 days available for my strength training then that’s a win for me 💪❤️ Thank you Sal for being so relatable and understanding in your approach to exercise and healthy choices!

[@kaliha55]

Blessings! Working out is so important when your a mom and caretaker. I realized that as well.

[@msforbes500]

Longevity is my new topic I search on KZbin and this video interview with Mr. DeStefano is really motivating. I'm obese and subscribed to the gym not so long, and I find this video captivating. Long success to Tom Bilyeu! Watching from Montreal, Canada.

[@constitutionalstacker5701]

Hello Nicole Jr. You say you are "obese" and "subscribed to the gym not so long". I'm not sure what you mean by the second part, but as for the first, I would like to help. No, I don't want you to "click a link" or whatever. I would like to ask you how you came to the conclusion that you are "obese"..? Many of us are indeed obese but certain "standards" would have us all believe we are obese. "Obese" is a very subjective term. Again, I do not want anything from you other than your answers to my questions and to offer, again I expect nothing in return, to offer you what I have learned so that you may, or may not employ for your own benefit, or to others. For the gym comment, while I know a great deal about nutrition, that most won't tell us, I know even more about proper gym training.

[@msforbes500]

Im obese because i weight more than 250 lbs or 120 kgs. And I have breast cancer.

[@jessicaporter4194]

Good luck ❤

[@motivationsamuraiofficial]

Your passion for this topic really shines through in this video. I appreciate how much effort you put into making this content.

[@JustenHarden]

Sal is one of the best ever. Love the guy and all the fellas at Mind Pump

[@Paeoniarosa]

I really appreciate Sal's voice of experience, thoughtfulness, and realism.

[@Road2the50s]

Agree with Sal on exercise as the first line of treatment for depression and anxiety. That’s a quick and immediate fix. Once you’re in a stable state or better mood then fix the diet diet to see the results of exercise and long term fix.

[@greggfletcher5485]

I absolutely love your interviews, Tom! Keep them coming

[@TheZGALa]

I totally agree, learning to love ourselves is the root/foundational issue...and of course, express that in healthy habits.

[@omarsharif4484]

fantastic interview, one of my big takeaways what Sal said was eat everything you want except processed foods. That's something that i believe is really sustainable long-term; even if you have some sweets on holidays to maintain a sense of community. i missed so many b-days and special occasions because i was " locked in" and i'm still fat to boot lol.

[@booreed7813]

OMG! How true! At age 80 after yrs of health issues (99% revolved around restaurant foods) and a NDE with an ER visit, I knew it was my last hope to ignore my dr and get on a plant based regime with a commitment to not eating anything pre packaged! That was 7 1/ 2 yrs ago. I do occasionally eat meat…100% grass fed milk in coffee and some cottage cheese, and a some goat cheese. I dropped 50 #s few yrs back.🥳 I can eat what ever I want now…….don’t gain weight. Of course I gave breads too and and and and my daily, 5 dirty vodka martini, sigh🙃 No arthritis , only med is thyroid but, would love to get off that….just don’t know how. Brisk 3 miles walk before dawn. Turning 89 this year. However……….while all seems good…..hv lost and am having difficulty making muscle. ???

[@jodyoslund5924]

OMG! I haven't watched a Tom Bilyeu interview in months (been on a Huberman fest and then metabolic health rabbit hole...), BUT as I'm watching this video I'm remembering how much I simply LOVE Tom's mind... "I'm thinking outloud..." Keep doing what you do Tom! You're amazing!

[@debbysdogs]

INSPIRATION!! 🐬🐬 After battling intestinal cancer over 10 years ago I needed to reignite my health and spirit. I discovered the wild dolphins swimming along St. Joseph Sound and began kayaking amongst them. Today at 71 and countless miles later I have no plans of stopping (until my arms "fall off!". ). INSPIRATION motivates my ongoing physical and mental health after a devastating illness . If we could "Hook into a Passion" that "moves" us...our battle can be overshadowed. The fight dissolves into the journey! Sometimes the journey is bigger than ourselves! INSPIRATION can move mountains! 🐬🐬 A insightful and profound podcast! Deep Appreciation!

[@hfortenberry]

I LOVE your passion and brilliance Tom!! Just a quick correction though. Mitochondria are not microbes. They're organelles, inside our cells, in our body, inherently part of our body, unlike the microbiome which is external and ever-changing. Mitochondria are cellular structures that produce energy and respiration to power the cell's biochemical reactions which is stored as ATP.

[@donnakona1347]

Spot on Sal! I was a weight loss counselor for 15 years and some of his tactics I used. The deal is to do follow up sessions with clients to have long term weight loss.

[@donnakona1347]

with anxiety I pray to give my worries to GOD!

[@malaikahill321]

“ CHASE health not looks “this statement is Everything!!! Thank you 😊

[@kevinwilson3337]

When you chase heath looks comes along .

[@Uratube25]

@@kevinwilson3337 😂😂

[@kevinwilson3337]

@@Uratube25 what , you don’t believe.

[@kevinwilson3337]

@@Uratube25 unless you’re genetically unattractive. Genetics plays a huge part too

[@purplegirl8036]

Honestly the only reason I replase is depressing events: break ups, death, loosing a job. It’s so easy to not know how to cope and go back to old habits.

[@judals58]

'Your body is a reflection of how much you care' 🤯❤️

[@mjmeadows1016]

I think tom is not addressing the real issues and is falling into that talk like Sal is saying does not work. You can’t just blindly say if you don’t workout like Tom does then you are lazy and don’t care. This is nonsense and what fitness industry continues to push. Sal is approaching this with sound principles that will work and maintain. I have seen this in myself and others. Great interview!

[@Road2the50s]

I hope one day the experts and gurus realize that just because one way or one method worked for them or on most, doesn’t mean it’s a one size fits all. It might be a good place to start especially if you’re a beginner and totally clueless.

[@jenniferfulljames1685]

I think we should partner up for us 9+ post menopause women out here! I have learned so much, mostly through experience and a lot of research. I lift heavy, eat pretty clean and walk...the first thing I did was heal my trauma!! Thank you Tom and Sal! Let's help these 55+ out there!❤

[@ScrapPalletMan]

Hey Tom! I've been binge-watching your channel since I started my health journey 12 weeks ago. I got discouraged yesterday when I got my blood work back - triglycerides LDL and HDL still off but compared to 3 months ago it's better. Hi vegetable low carb and time restricted eating. I'm feeling great but impatient lol

[@Mobay18]

Exercise to speed it up.

[@thehoteldeveloper]

LDL is made up bs to sell pills. Research and try carnivore. You will feel amazing and never be hungry. Your HDL and triglycerides will be perfect.

[@ThaHawaiiaN]

Add some prolonged water fasts aswell, i had high triglycerides and higher than normal LDL some years ago, just got back my health checkup and its all normal now after doing some fasts here and there these years.

[@hfortenberry]

Tom, I've been watching you a long time and I know who you're referring to when you say you love some folks who need to lose weight and you would do anything to help them. But consider this...people may WANT to want to lose weight but deep down they don't because they feel safer with the weight on. Take me for example, I was sexually abused a few times as a kid (not by anyone in my family thank goodness) and then harassed by a couple of bosses at work. I was slender my whole life and attractive but started gaining weight after I graduated from graduate school. Finally, the sexual unwanted attention of men stopped and it was a relief. I was not conscious of it at the time I started to gain weight but I noticed afterwards how the attention stopped when I was no longer slender. It was a relief. To top it off, I'm a lesbian so I truly do not appreciate male attention like that. It was utterly unwanted. Now, 25 years later, I truly want to get healthy but frankly, I do NOT want to go back to having men ogle me. I just don't want that in my life. Being overweight has protected me from that. I know my health is more important but I would bet a LOT of women may not realize it but may feel safer with the weight on so part of them doesn't want to lose it. I didn't consciously realize this until I really sat down to examine why I was overweight and I meditated on it and my fear was revealed. Now I'm not sure what to do to be honest. I'm very torn. I don't hate my body, never have. I have all healthy markers (heart, cholesterol, etc.). I know I can lose weight because I've lost 40 - 50 lbs twice now. I truly love myself and my body that cares for me. I just don't want to deal with the unwanted attention. Now that I'm conscious of the fear/annoyance of the unwanted attention, I know now I must take steps to get healthy despite how men will treat me but it takes away to positive feelings to a large degree. You can't take that away from people, as much as you want to, only they can make that decision if they want to take that step to open themselves up to the unwanted attention. That's a very personal decision. And I tell you, a LOT of women have had sexual trauma so that's why I think this could be partially working against a desire to lose weight. I know I'll eventually deal with it and lose the weight because my health is very important to me but I'll have to figure out how I'm going to deal with the attention. Still working on that.

[@amandarivera3833]

Yo i had no idea the videos were uploaded as a podcast! Now I'm going back to college so, as a student, i get a discount on Spotify. Super excited to hear this one there! Already appreciate the intro on it lol. Thank you for all the interviews and knowledge sharing ❤ been a fan for a few years

[@amandarivera3833]

Just adding on, i started changing my diet to eating whole foods 3 weeks ago, for at least one meal 5 times a week, and that change alone had me lost a dress size.

[@heatheranderson2618]

Episodes with Sal are my absolute favorite! 😁

[@sigigonzalez6958]

What helped me tremendously is intermittent fasting. I fast 3 days a week and when I break my fast on my fasting days I only eat fruit and wheat toast with peanut butter and a handful of pistachios so three times per week I don't eat meat or anything else. I have chocolate at home and ice cream but you can only eat so much sweets after a meal that my junk food will last me for weeks. I didn't cut out but I cut back drastically.

[@thedeeptissuedoc288]

Long summary: (short summary below it) Obesity is a choice but it's not an easy problem to solve To solve the problem, people need to accept responsibility for their actions Lies about food and nutrition have contributed to obesity The list of factors that contribute to obesity include diet, exercise, accumulated fat, muscle mass, insulin resistance, mitochondrial dysfunction, hormones, lifestyle, love, relationships, joy, sleep, sunlight, and stress Happiness is a key factor in achieving long-term weight loss success People can present themselves as healthy, but appearances can be deceiving. A fit body doesn't necessarily mean a healthy one, and some people abuse their bodies through over-exercise, restrictive diets, and drug abuse. The fitness industry often promotes unhealthy habits and bad information. People who are obese face many challenges and internalize negative beliefs about themselves. It's important to aspire to greatness but take it one step at a time, focusing on lifestyle habits like sleep, sun, and stress management. Self-hate, restrictive diet, and punishing exercise create an unhealthy relationship with weight loss. Choosing to love and care for oneself can transform exercise and nutrition into self-care. Developing a relationship with healthy behaviors, rather than results, is key to long-term success. Adding healthy habits, such as hitting protein targets, is more effective than taking things away from the diet. Developing a positive relationship with food means prioritizing the value of healthy foods over the palatability of unhealthy ones. Creating a barrier between you and impulsive behavior increases awareness and helps you make better decisions. Avoid eating while distracted as studies show that it can increase calorie intake by 10-15%. Avoid heavily processed foods as they are engineered to make you overeat, and eating whole, natural foods can lead to a reduction in calorie intake. Behavioral changes are more effective when they don't feel restrictive and are more likely to be maintained in the long term. Emotional issues and negative self-talk can lead to unhealthy behavior patterns that create a cycle of self-punishment and overeating. The gut regulates neurotransmitters and stores around 70% of serotonin in the body. Diet can significantly affect anxiety levels; cutting out certain foods can reduce anxiety. Appropriate exercise is easier to implement than changing one's diet. Changing one's diet is more effective than exercise, but people find it harder to stick to. It is essential to establish personal values consciously, as they determine what people care about and prioritize. Self-respect can be earned by doing things worthy of respect. Treating oneself poorly is common because we know our own imperfections and can judge ourselves harshly. Treating oneself with kindness and respect is important, just as we would with someone we care about. Acceptance is acknowledging what one's body looks like and the role they played in it. Consistency and discipline in making healthy lifestyle choices can lead to motivation and a positive environment. Drinking half a gallon to a gallon of water a day can contribute to better behaviors, overall better energy, and a healthier lifestyle. Starting the day off with a high protein meal can help regulate blood glucose levels and reduce cravings throughout the day. Learning how to track your Macros (protein, fat, carbohydrates, and fiber) is important to connect the foods you eat to how you feel and eventually optimize your diet for your individual needs. Supplement companies can be like the pharmaceutical industry in finding legal loopholes to sell designer steroids. Taking such supplements affected the speaker's body's ability to produce testosterone later on. Testosterone replacement therapy was a game changer for the speaker, resulting in the loss of body fat and the gain of lean muscle mass. A ketogenic diet improves the energy production of mitochondria, which can be beneficial for people with Alzheimer's dementia and some cases of depression and anxiety. Insulin resistance can lead to mitochondrial dysfunction, and building muscle can improve insulin sensitivity and the body's ability to store and utilize glucose for energy. Obese individuals can improve their blood glucose and insulin sensitivity by building muscle, even without losing weight. A continuous glucose monitor can help people monitor their blood glucose levels and adjust their diet and exercise accordingly. Working out and building muscle can help the muscles utilize glucose without the need for insulin, and can be an effective way to "cheat" on one's diet. Short Summary: Take Responsibility and Develop Positive Habits: Accepting responsibility for one's actions is the first step towards solving the obesity problem. Focus on developing positive habits like good sleep, sun exposure, and stress management. Aspire to greatness but take it one step at a time, and focus on developing a relationship with healthy behaviors, rather than just results. Prioritize Whole, Natural Foods and Avoid Heavily Processed Foods: Eating whole, natural foods can lead to a reduction in calorie intake, while heavily processed foods are engineered to make you overeat. Prioritize healthy foods over palatable, unhealthy ones. Drinking half a gallon to a gallon of water a day can contribute to better behaviors, overall better energy, and a healthier lifestyle. Starting the day off with a high protein meal can help regulate blood glucose levels and reduce cravings throughout the day. Focus on Building Muscle and Using a Continuous Glucose Monitor: Building muscle can improve insulin sensitivity, the body's ability to store and utilize glucose for energy, and can help the muscles utilize glucose without the need for insulin. Use a continuous glucose monitor to monitor blood glucose levels and adjust the diet and exercise accordingly. It is also essential to establish personal values consciously, as they determine what people care about and prioritize. Self-respect can be earned by doing things worthy of respect, and treating oneself with kindness and respect is important, just as we would with someone we care about.

[@dl33rock]

Wow thanks for the summary!

[@laurab196]

Sal is the best!! GREAT discussion🔥

[@aaabluezer]

Really enjoy your content Tom. Great episode. Recently read " The emotional life of the Brain"- I agree that different people are wired to be more or less goal driven, we all may need slightly different paths. Your points of breaking addiction ( I'm in recovery) are very on point. His points on emotional sobriety are spot on also.

[@Horsefaire]

This guest got right to the point! Highly unusual. Excellent information

[@chiaraperry472]

Great guest, huge fan of Sal and Mind Pump!

[@GuamMamaCooks]

Sal totally on point!

[@glamnails4554]

Love Sal , listen to mind pump everyday ! Thanks Ton for having him! I recommend interviewing Tara Garrison she is amazing.

[@catsrus2890]

Excellent, excellent information! Thank you!!!

[@luzaguirre2830]

i love how caring for your health is so punk rock but at the same time wish more ppl would wake up & live better, happier lives as we are meant to

[@calebjohnfernandez]

“You have to work on the why, not as much as the how.” Coming from media with a background in musical theatre, it’s the same thing! When you’re portraying a character, it’s not about HOW you say the lines, it’s about WHY you’re responding that way. Makes total sense when we take this mentality across aspects in life. 🧠 This MINDPUMPxIMPACTTHEORY combo is epic 🤯🧘🏽‍♂️💚

[@yogaforyourears]

This is an amazing episode ... such a great perspective towards attitude and not just structure of a diet / workout plan ... i've been studying the later for song long .. always knowing deep down that i was suffering from exactly what he was talking about ... this has really helped better understand what my path looks like moving forward

[@rekaahne7190]

Two of my favorites together again… thank you! 🙏🏻

[@Τ.Τ-ξ9θ]

Winners lose more than losers lose -absolutely loved it ❤ Great episode, thank you

[@bartstinson8564]

This is one of the most skillful interviews I've ever seen, on both sides: full engagement, verging on confrontation. Obviously lots of homework preceded the interview.

[@yomaze2009]

They are literally talking past eachother. Tom doesn't understand that he is a driven freak of nature that not all of us are. Sal knows most people are only going to make change by minor increments.

[@RidersOfTheCaribbean]

waw! I love healthy food because it makes me feel good. I really don't care for junk food. However, mental health is very important. A lot of loved ones in my life need to watch this. Thank you! 🙏

[@nicolajainethomas]

Great video! I had so many "aha" moments while watching. Thank you both for sharing your insights and experiences. Tom, I wanted to recommend a book that has been life-changing for me in regards to my own food and weight struggles. It's called "Brain over Binge" by Kathryn Hansen. It really helped me develop a healthy relationship with food and your viewers may find helpful too.

[@longhairmullet]

OMG TOM!! “I value autonomy” I’m glad I heard this at an hour and four minutes in to this dialogue! THIS was so key for me! I always have to make decisions on my own terms! Yes great to point out the importance to question the value of our convictions. Is our stubbornness leading us to or away from our goals. Who are our decisions ultimately defying! ME!

[@lynne5322]

Fantastic guest & episode

[@calista1280]

FOOD IS LIFE, HEALTH & MEDICINE! 🎉

[@gorgolaka]

AMAZING episode ! Thanks to both of you, Tom and Sal !

[@mattyw274]

Excellent video Anyone striving to lose wieight. Like over half the world has gotta watch this!!! We arr gettin it all wrong. .. diet and ex is important of ciurse but first its all psychological. Weight loss is psych first and fotemost. Then the physical stuff can cone later Man. We gotta scream this from the rooftops. Total health

[@MrSniganoo]

Stress is a huge factor that contributes to poor diet. I never thought I would be the type of person who used food to compensate for life issues but I did.

[@luciantudor3093]

One of the best podcasts I've ever listened ...thank you very much...

[@Adrienne-tq5eq]

Totally agree about the happiness factor. What about those of us that are “skinny fat”. I am post menopausal, size 4, some muscle definition, and almost 28% body fat. Truly struggling to gain muscle and lose fat. I’ve increased protein and calories to a certain point and lift heavy about 4 days a week. My only cardio is walking between 5000-10000 steps a day. Night sweats/hot flashes are a big part of my progress as it limits my sleep.

[@donnahalstead531]

I am exactly this way and can’t lose anything on any diet

[@aliciajj986]

Obesity is not **a** choice, it's multiple choices over your entire life

[@2000triathlete]

Great Interview Tom, you're very engaging.

[@ruthketo3167]

It was months of finding the right supplements and getting my sleep good enough for me to really feel good during the day. Nutritional yeast, D3/K2, L-lysine, monolaurin, betaineHCL , apple cider vinegar, ox bile the list goes on. When there’s a day that your blood sugar is spiked from lack of sleep, it’s easy to regress

[@zignimus5334]

Sal is great 👍

[@clarkrodriguez3455]

26:47 PURE GOLD right there

[@kniv3sap1]

Mind Pump for life!

[@DS-ti1mg]

This was really good. Wonderful interview and knowledge. Loved hearing about your personal experiences as well. Need to listen again. Great show! Thank you

[@mdyanez69]

Amazing session ❤

[@pimentaaurelio]

This is amazing! Great content for people in the fitness industry!

[@Beadledom2024]

"Lies our parents told us." I really resent this statement. My parents didn't lie to me; they spoke the truth of food that they knew.

[@tabithasantos9809]

Sal is the freakin man!!! Love this episode!

[@MSfindingTHEtruth]

I love Sal ❤

[@purplegirl8036]

The reason that we eat a lot when we relapse is not that we’re rebelling but it because we feel like we’re dying. Of course it’s our body readjusting or releasing the fat but it literally feels like you’re going through withdrawals.

[@silviahayakawa6655]

I think a lot of people forget sun. So glad Sal included it. We weren’t meant to be inside ALL day. You rarely see an overweight person who is outside consistently and often.

[@cindyneri579]

1:06:00 - my favorite part….when Tom talks straight to me and me alone 🙋🏽‍♀️

[@diciplineisfreedom8384]

Extremely important 👏 information we all want to believe that we have tried everything, but are not willimg to admit we did it wrong . Stay informed my friends

[@sierra9713]

@Tom Bilyeu Perhaps you could do an episode regarding Adverse Childhood Experiences. Trauma leads to obesity 5X as often as drugs.

[@ccmcduck9669]

Tom has many blind spots, not having a family makes him difficult to relate too. To be in “beast mode” when you have a family would guarantee you having some pretty neglected children. I was a follower of this whole “beast mode” mentality until I became a parent and life isn’t just about you. Finding balance and putting energy into someone or something outside of yourself is so much more fulfilling. Idk he comes off self obsessed at times and wants to be glorified for it.

[@YaelKaner]

I told my husband of our 7 children that I feel sorry he doesn't want to be a dad.

[@ThePrincezzG]

Yes I feel the same way

[@thibstube9196]

Didn’t know he doesn’t have kids, this makes so much sense now. Way too self absorbed. “More” isn’t always better, kids and lots of other things in life taught me that.

[@clarifyingquestions]

A blind spot is using your kids as an excuse which they should NEVER be - an excuse for not working, not working out, not starting a new career etc etc etc

[@clarifyingquestions]

@@1bluegreen2 I think he is an excellent father to his UNborn children. If he ever decides to be a dad, he will not have to ever choose between parenting and earning a living. Like I said do not bring kids into the world and then forever use them as the excuse for ....fill in the blank.

[@TheZGALa]

I wish is was as simple as feeling better once, though that is a factor, it does help, however, if you live a life surrounded by reminders of how unworthy you are, and don't have healthy relationships that support you through that rough transition, it feels impossible sometimes. I have lost over 100 pounds twice in this body, and currently regained 20 after more than 5 years keeping it off...definitely related to not feeling loved and not knowing how to love myself very well, consistantly yet.

[@littleleafyleaf]

The fact that you’ve identified it is going to be huge for your journey though!🙌🏼🌷 In those 5 years of maintenance, what was it that you relied on to get you to through when you didn’t feel love for yourself??

[@tbaby35]

I don't believe it's always punishing oneself. Sometimes, it could be fear. Fear of positive attention, fear of what next in that person's life. I believe therapy would be good for a person who's lost or losing a significant amount of weight.

[@BBeeblebrox]

Brilliant! Sal is on point!

[@lisasunshine7654]

10:00 - the list in order of importance

[@swedishkev]

lets get real, eating keto,will make you feel better ,but will also make you feel miserable,no more bread, potatoes, pasta sugar etc. That why people fail. They get sick to death eating avocadp, salads,eggs bacon, meat,vegetables thats it ,done it for 8 months.lost weight ,but was jealous of people eating all the foods l missed.

[@pamelacogginsrobles3606]

Enjoyed the show. I learned some, reinforced a bunch. I agree that food chemicals in the last 50yrs have changed our endocrine systems especially some of the horrible "vegetable" oils. I learned a lot from Dr. Cate Shannahan too. Perhaps you can have her on the show. Keep up the great work! Thanks.

[@thebeautybenz]

Ngl felt pretty triggered by how Tom communicated his perceptions on being "real" but when he said the bottom line is " you don't love yourself" it made a lot more sense. I am on a journey of self love but I think it is important to acknowledge that we live in a society/system that is designed to make us feel powerless and ignorant to so much around us. I believe accepting that and knowing where to place fault vs responsibility goes a long way. I didn't get far beating myself up about whether or not I was lazy or I love myself but once I could open my eyes to what was happening around me and continue to educate myself and learn (specifically neurobiology and how my brain reacts to certain behaviors *shout out to Dr.Huberman ) then I really felt empowered and inspired to change my life. To each its own but understanding my brain and body and especially neuroplasticity (CHANGE IS POSSIBLE) took me a lot further than condescending/negative self talk.

[@user-ov5ot6xb4v]

People change for 3 reasons: People, Places and things. Also, most food consumed today consist of refined sugar which causes addiction.

[@annettefowler4704]

Thank you so much ❤

[@yerahmlee730]

Why is this SO GOOD

[@nunosantos4146]

Very thruthful, humble, wise advise. Finally without BS comments of animal mode, wake up at 3 am. Hands down!

[@CarolFraserNutritionist]

1. Lifestyle 2. Love 3. Excuses 4. Diet 5. Muscle mass 6. Exercise 7. Hormones 8. Insulin resistance 9. Mitochondrial dysfunction 10. Already accumulated body fat

[@bonsummers2657]

Quality liquor in tiny amounts is superb for body integrity / body health. Game changer. Gin, Vodka,…. Not a full shot,…. maybe a teaspon. More so true beyond age 40, age 50, age 55,… variable per person.

[@tawood2014]

Tom, the bit at 1:07:30 where you "reserved the right to refine this"... please don't - it needs no refinement. Absolutely perfectly put and hit the nail right on the head for me. Made me tear up a bit just thinking about how spot on it was. Thankyou for the insight. Time to stop "flailing around" ;-)

[@janespitfire9884]

OMG! I like and oh hell love you too! This show (but all your vids) are helping me so much! The author and interviewer makes so much sense. I have stop eating as much sugar. and do feel better and slowly losing poundage . I use to get out of bed feeling horrible and barely walk. I use to get well & feel good about me. Divorced after 2 men I loved changed mind on being with me & it hurt. Plus other shunning going on in life from people. Trainer is so right about relationship and habits affect your body image. Sal D. and David Goggins got it going on the facts ...so true & right!! Thank you Sal! I remember my parents only allowed us kids to eat sweets on Sunday after dinner with meat and the fixins. Rest of week only ate veggies. They were not overweigh either and walked or golfed or fished every day .This was to save money but mom hated the chemicals in food. My Mom refuse to buy soda , candy, and boxed cereal too. As a kid our family only allowed to eat oatmeal, or eggs, hot tea, bacon or piece of fruit for breakfast.....damn she was smart.

[@Ladeeluc7]

This is valuable information. I am not sure if I missed it in the beginning but it would be nice to know the name of your guest during your interview

[@ArtbyPatrickPetruccello]

Interesting that the observation is that a heavy person is unhappy and something wrong...when I see someone like Tom...pasty white, skeletal thin..I think there is something wrong as well. I am in the obese category and prefer my weight to a super thin person. This podcast is outstanding and lots of great information. Great job Tom and Sal.

[@steelearmstrong9616]

Agree and Tom is not healthy. He’s constantly stressed and like a dog chasing his tale he will never be happy despite his success.

[@patrycja2696]

You prefer? Lol First get slim, experience what it's like, even pale like him slim. Than compare!

[@ArtbyPatrickPetruccello]

@@patrycja2696 I have been slim, in shape, weightlifter -for many years. Never Tom thin though and would have no interest in ever being that thin. But yes of course I agree with your sentiment that there is a balance for sure.

[@patrycja2696]

@@ArtbyPatrickPetruccello thanks for your reply. Best wishes!

[@patrycja2696]

@@ArtbyPatrickPetruccello just a thought... What is balance... Retoric question though. As on the other hand there are overweight people who are fit, strong and metabolically healthy :)

[@angelalongyear3802]

Sals the best!

[@jimmyphipps3167]

Dude !! So good Sal. Thanks. And thanks Tom for all you do !!

[@klevykids]

Staying fit and just moderately lean is a hard work. As aoon as one lets it go, tgey gain fat. I am short, so my BMR is siper low even after reverse nutrition....and i do more lifting weights than cardio, sleep more, but if i eat a bit more or miss 2 days of exercise, it shows!!!! So, there's no choice for some of us.... I've always been working out and eating right, quit sugar at 5 years old, because someone called me chubby, which i wasn't

[@Heros101]

I love you Tom - keep being the honest bad guy man 😂 because that means you are really a good guy. It just seems bad to those people who see things backwards. Truth is the only way we straighten this mess out.

[@jan-olofharnvall8760]

33:26 I ALWAYS want the Pizza, Danish, Donut and cookies, or just some dry white toast. It’s my heroin and I’m living white the withdrawals every single day, and it’s a steep uphill battle, still, I’m happy as a clam😋 I wonder: when will it change ?

[@beewest5704]

Carbs have been harder for me to quit than sugar. I now eat carbs 3 times a week & its much better.