DO THIS Every Day To Melt The FAT AWAY & BUILD MUSCLE | Sal DiStefano

So how many Instagram posts and KZbin videos have influenced your vision of fitness, overall health, and proper diet? How many have you tried that left you frustrated and pissed off? Probably too many to count or recall. We’re bombarded with misinformation about fitness, exercise, and diet at nauseum. It’s not getting you or anyone closer to the results you really desire, and it almost makes the results you want a bit unclear and confusing.
Sal DiStefano is no newcomer to the fitness scene. By the age of 19 he was already general manager at a local gym. Sal has over 20+ years of personal training experience, having worked with thousands of clients of all ages. Unfortunately for him, but lucky for you and all of his clients since, he had a health scare of his own from an autoimmune disorder which resulted in him losing 15 pounds of muscle! Sal refocused and started learning more about gut health, hormone health and how to prioritize health over appearance. In 2015 Sal co-founded Mind Pump Media in an effort to provide actionable advice for the everyday fitness enthusiast. And reveal the truth of the fitness industry. Today, Mind Pump is one of the most listened to Fitness and Health podcasts in the world.
His book, The Resistance Training Revolution, breaks down fitness misconceptions that social media and bad diet fads are flooding you with. In this episode, break through the idea of relying on cardio to burn those extra calories and start realizing the amazing benefits strength training offers your body. Stop training just to lose weight fast and look good, and make the mindset shift to start approaching diet and exercise for the right reasons, so it becomes lifelong and sustainable.
Check out Sal DiStefano’s book, The Resistance Training Revolution: amzn.to/3OvyaJC
SHOW NOTES:
0:00 | Introduction to Sal DiStefano
0:43 | How to Burn Belly Fat
6:36 | Train Your Body to Burn More Calories
13:06 | Benefits of Strength Training
21:54 | The Problem with Running
28:48 | Find the Right Exercise for Your
43:24 | Watch Your Hormones
52:33 | How to Eat Intuitively
QUOTES:
“The average person has been told to value exercise, mainly by its calorie burn, and that's so wrong because the amount of calories you burn while you exercise is actually the least important thing.” [3:54]
“Strength training is the most consistent way to raise testosterone, [...] in men” [14:30]
“Strength training has been shown to be one of the most effective ways to stop or halt the progression of the beta amyloid plaques that are so associated with Alzheimer's” [15:31]
“Because we can't just pop the exercise pill, people leave the most obvious solution on the table.” [17:09]
“When it comes to improving all health metrics, mental, psychological, and physical, as you follow along, as you continue the process, it gets better and better. There's no medication that does that at all.” [18:46]
“Don't go to the gym and workout, go to the gym and practice these exercises and try to get good at these exercises.” [24:33]
“If we judge exercise by the people that perform it at the highest level, we're also looking at people who genetically were born to also perform at very high levels.” [25:52]
“The extreme bodies are not healthy. Those are extreme performers, like a top NBA player or football player or athlete is not optimally healthy. They're just incredible at performance.” [29:00]
“Good, full range of motion, appropriate and balanced strength is what prevents pain. It's what makes your joints move optimally…” [32:26]
“Properly, applying strength training, and appropriate strength training, makes you bulletproof to pain you move better…” [33:06]
“Moving the body and train the muscles In a way that is appropriately strenuous in different planes of motion, it trains the brain and keeps your brain's ability to do those types of things, youthful and effective.” [41:05]
“Most people in modern societies have never really felt hungry, [...] what we connect hunger to was actually cravings. Cravings are very different than hunger.” [55:51]
Follow Sal DiStefano:
Website: www.mindpumpmedia.com/
KZbin: / mindpumptv
Twitter: / mindpumpsal
Instagram: / mindpumpmedia
Facebook: / mindpump
TikTok: www.tiktok.com/@mindpumpmedia...
Podcast: mindpumppodcast.com/

[@TomBilyeu]

What was your favorite takeaway from Sal?

[@nickdiaz6095]

Get My guy Wes Watson on the show!

[@philu3]

Loved the paradigm shift about teaching the body to burn calories instead of relying on starving and upping the cardio. That said, I really want you to know that the pausing the conversation in order to recap in your own words what was said, is so powerful and I wish more podcasters would do that. Kudos and thanks for having Sal on.

[@jzen1455]

I thought the titled said "Saladino" and was like "Damn, Saladino has aged a lot".

[@Cacofonixravi]

Incorporate weight training. Thank you.

[@butterfly154]

So many (did separate post), but the benefits of walking and intuitive eating, WOW!!!

[@whobeyou5342]

My grandfather's arms looked ripped into his early 90's. He was a farmer his entire life. - he lived until 102.

[@ralphwiggum250N]

only .03% of people live that long

[@whobeyou5342]

@@ralphwiggum250N and if i am blessed to live that long amd remain strong, 'll be very thankful!

[@ashdang011]

Did you see 102 likes 😮

[@whobeyou5342]

@@ashdang011 no, that's pretty cool! Thank you for pointing that out!

[@insertmyidentityhere]

What did he eat?…

[@SaintNck]

I feel better at 47 than I did at 27. I’m exercising 2hrs a day and eating healthier versions of what used to get me in trouble. I feel peaceful and I finally love myself, even when I make mistakes.

[@VaChier-vb3pb]

2hrs 😮, congrats to you🎉

[@alice_mria11]

⁠​⁠​⁠​⁠@@joleokachI’m in my late 20s and I feel great . I think as long as you’re healthy . Working on your health etc age doesn’t matter . And I feel sorry for people like you who has a bitter and close minded mindset .

[@aprilg3299]

2 hours ?

[@norbucso]

I do 2.5 hours every Tuesday. It's a long training. Other days it's at least 1.5 hours plus stretching after. Different muscle types every day. No running. Only do abs on Friday so it's kind of cardio. So I feel you sister. Keep doing what best for you and your body. ❤

[@texuztweety]

Weight Lifting is the winner exercise. Regarding Cardio, too much is bad, you'll release Cortisol, and gain fat! Better version is called Metabolic Exercises - short spurts of cardio, then rest, no Cortisol release and raises Metabolism

[@RicksCafeAmericana]

When I was in my mid twenties I stopped exercising. Once I reached my 40s I hit periods where I would run and do calisthenics. Those periods would come and go. Once I hit 50, I realized that the periods where I regularly exercised I was physically, mentally, and spiritually thriving. Feeling healthy, lighter, stronger, and confident. And a ton more energy. So I decided at that point to make exercise a lifestyle not a weight losing plan. I was a runner before, and I still am, but I have scaled it back to preserve my knees. I now lift weights and swim also. Life is good. And nothing beats the natural high of a good workout. .

[@r.powerborn8026]

Truth!

[@VaChier-vb3pb]

There's something about stretching after a long, intense workout.. for me.

[@freshlysqueezedaesthetics2942]

Check out Ben Patrick's work and see if it helps your knees.

[@harshvishwakarma497]

Thank you, Tom, I discovered your channel during the lockdown period, and your interview with David Goggins struck me in such a way, that my life changed from being a drug addict, fat, lazy, totally wasting my life, to living a healthy life, built up my physique, and cracked the most prestigious exam of India in Masters to pursue research. Thank you for impacting the theory of my life.❤️

[@titaniummaster1532]

Great job!

[@cynthiafortier2540]

That is so awesome. 2 years sober and doing great, living with peace, so I can relate!!

[@ibnfulan5716]

Wow Great man keep going!

[@dannyrichardson8861]

Similar story here… few things I still need to sort but on the right path now. Keep going and good luck on your journey

[@carlaadams1386]

Powerful transformation

[@teresayoung6117]

This man knows what he’s talking about! It will only take 6 weeks to see results if you do the workouts he is telling you to do! Strength training is for all levels too!

[@rowanmurphy5239]

Heavily processed foods tend to contain a lot of vegetable oils, and that is largely made up of linoleic acid, and when you have too much of that in your diet, you get massive insulin resistance. The problem with insulin resistance is that you end up storing calories you've just eaten so that even though your mouth has eaten food and it has passed through your belly, your cells are still hungry because you stored the calories instead of metabolizing them. This triggers more hunger.

[@Svelasc2]

My favorite quote in this, @ 19:20, "You don't need to do a lot of strength training, just get people to do it forever".... I totally agree with Sal. As Im aging, I feel great just doing some basic training and my mental and emotional health also reap the benefits.

[@WideAwakeHuman]

same here - the difference between how I feel when I do no lifting vs just 2 times a week is huge

[@ChrisBird1]

I am 50 now and as strong as I was at 30 ,and I was a strong 30year old .. gym twice a week .. I can dumbbell press 44kg in each hand . 5 foot 9 32inch waist..

[@nina549]

Loved this guy. 😂

[@godizself1]

Permanent weight loss without guilt: Strength training Intentional Meditation Prayer and gratitude for health and wellness Establish and monitor goals 3 days a week, protein shake replacement Food is for nutrition not for emotional safety Exercise your thought life (daily)

[@markhammer1902]

63 and lift weights and or run 6 days a week. Went from 292 at my Peak to my current weight of 252. The thing that broke the barriers for me was intermittent fasting. Started trying it about a month ago and it has been fantastic. Even after not consuming food 15 or 16 hours I am not really hungry. I guess this is what they call Fat adapted. I don't starve myself and eat what I want although I tried to lean on the healthier side.

[@adevore1971]

That's awesome! Thanks for reminder about IM !

[@jzgtr100]

YeahMan! Keep up the good work. Similar story here. I’m 68, 5’10” ran cross country in high school, played a ton of basketball, lifted weights and did calisthenics. Weighed 145 lbs. when I graduated from high school. Quit exercising regularly and went up to 200 lbs. Back to walking, pull-ups, gardening, shooting baskets, Tai chi class and Silver Sneakers exercise class. While using intermittent fasting, I’m at 172lbs. Was as low as 157 in 2018, but too skinny and too hungry. I might try to get to 165, but pretty happy where i am. Intermittent fasting is not that difficult. Two glasses of water and one cup of coffee in the morning and don’t usually eat until 3pm. If I’m busy, have gone till 5pm with no negative effects.

[@Nevertoldtoimprove]

Great to hear, I’ll be 63 this coming December. On Labor Day I weighed 258lbs. I got serious about intermittent fasting 16/8, 18/6, Omad, One 36 hour just mixing it up lost 20lbs. October starting lifting 3 times a week and riding my Peloton 5 times a week still the same weight lost but I see my body being reshaped. Hopefully the weight will continue to fall as I continue.

[@lapx1]

63 also intermittent fasting for 6years now gym and bike every other day. Almost can get where I want but right when I'm close il buy some cookies 😢250 to 240 trying to get to 230

[@jaggarismyboy]

Sal knows his stuff--been listening to his podcast for the last year--changed my approach and understanding entirely. It's all about teaching your body while leveraging signals.

[@LuluFrance]

My dad was like example at the end of the podcast/video. Worked from age 14 as an apprentice carpenter then a bricklayer. Player rugby until over age 50. He passed away quite literally with a body of a man 30 yrs younger, super strong. As for the intuitive eating, can't agree more. After moving to France, I pigged out and got chunky. Then went onto a 16/8 fasting schedule. Went through all four stages. No longer think about eating or wanting to eat. I eat everything, in moderation, but if I do eat pastries or chips or ice-cream I love and don't overeat at all - and I have zero issue not eating daily. It's almost like rationalisation comes back into focus. And I'm pretty happy, food is no longer a focus or issue. There is no food off the menu and I'm not on diet. I don't count calories and eat healthy meals with yummy stuff occasionally. But no snacking and kitchen is closed after dinner. Also found that when there is a smaller window to eat, one choses a meal and it tends to be meat, veggies or salad. So less time to eat junk or processed. I'm blessed living in France where it is hard to find processed food. At the end, not only mentally adjusted, but lost about 1.5kg's a month which is barely noticable until I got to six months and had dropped 8kgs. No dieting, no excessive exercise. Worth it if anyone is looking for a solution. Time will pass regardless, there is no race to get mental and body health.

[@alan6685]

This was a great read thank you for sharing!

[@ArdiMuluk]

Thank you for, it becomes a motivation for me

[@WideAwakeHuman]

I think if most people started the process knowing that it would take 6 months to really see results and they committed to that 6 months then I think less people would revert back to their old diets

[@LuluFrance]

@@WideAwakeHuman 100% agree (in hindsight 😉 ). I was not much different, I never actually tried it but watch too many video's on KZbin ..."how to in 10 days...". Regardless of what we do, time will pass. Best piece of advice I was given.

[@christopherellis2663]

Exact! France and Spain are fine, Romania is more affordable, along with the Balkans/ Central Europe in general. Must go to the Périgord noir again. Randonées

[@godslove8049]

I started watching you in 2018 when I was internally a wreck. I hit rock-bottom in my life and finally delt with all my internal conflicts and traumas. God has brought me back again to your channel as I start a whole new physical journey. I am so grateful for what you are doing. I have learned to own my own shit and take action on changing. I am also chasing multiple dreams that the old me would have never believed to be true!

[@deksakitoma4723]

bro thank you i need this i got surgery and wan't to change my life I'm so thin now because i can only eat steamed . but i wanna stay on track , i will try small exercise , God is good all the time my name is Kenneth Sison. thank you bro for sharing your story.

[@mariaalekseeva478]

I like how clearly he speaks and that he stays realistic and non-judgmental. 👍

[@jbb8261]

When I tried losing weight by restricting my diet and focusing on cardio it backfired. Now I lift weights 5 days a week, and do low intensity cardio 3 times a week. I practice portion control and track macros and I am losing body fat while gaining muscle in the process. It’s slow but worth it and I feel like I can do this longer term than the punishment route!

[@Chantel.tx1]

Can I ask your age? Everywhere I look now it’s this keto thing, and I feel so restricted on it, and I’m wondering if I am messing up my hormones, even more so at the age of 47

[@Lovememore231]

That's a little too much working out. Don't burn out stay consistent

[@jbb8261]

@@Lovememore231 it’s not too much, respectively.

[@jbb8261]

@@Chantel.tx1 I’m 30 and currently breastfeeding so my hormones are only responding to a very specific approach

[@swhitakerag]

Same I went underweight but was still really high in bodyfat but I'm now focusing on weight training to body recomp

[@nicholnunn8074]

This was a great listen. Years ago I did squats every day. I have SI joint problems and squatting every day improved my flexibility and helped to manage my pain. Doing it every day improved my form and I got up to a 235lb 1RM. Before doing this I had a doctor tell me to never do squats because of my joint problems. I stopped lifting heavy and my joints got worse. Then a PT told me I needed to build muscle and doing squats was good as long as my form was good. Weight training changed my life.

[@southetobicokeliving4566]

Favorite takeaway... I have to practice running, practice strength training... practice. I over do my workouts and injure myself all the time and then stop working out because I'm in too much pain. I learned a lot more but that really spoke to me.

[@WideAwakeHuman]

kneesovertoesguy... it really lives up to the hype, it'll fix those injuries and make you feel so much better from the hips to your toes

[@dinay8179]

You can tell Sal knows his stuff because of his ability to take a complex science and break it down into basics ❤

[@giovanapc1]

Wow, incredible discussion. Thanks for this, Tom! Wish older people were more open to resistance training. Hopefully my and future generations will become more educated and better grasp the importance of it into older age.

[@tzasykes4958]

I’ve been in the process of moving into unconscious eating. Watching the last part of this is realise how true it is. Now 20kg down and changed my relationship with food, I crave veg fish and fats when I’m hungry not donuts and pizza. Unconsciously I haven’t had processed foods in 4months. This is a great episode and completely true!

[@jicasso9848]

FEEL GOOD > LOOK GOOD. I loved how Sal pointed out that exercise is medicine that doesn’t deplete or have risks in the long run. Everything requires work, but let’s not waste our time and energy doing the wrong work! Great video progression with really insightful information. Thank you to the both of you!

[@Froglet1968]

Where would you start with the right work to rebuild?

[@jicasso9848]

@@Froglet1968 I started with figuring out what routine allows me to get quality sleep because quality rest transfers to quality exercise.

[@jicasso9848]

@@Froglet1968 And choosing to love the journey and the traveler (you!!).

[@Froglet1968]

@@jicasso9848 thank you 💚

[@anthonyw.4980]

Feel good = Look Good.

[@marc_valls]

Amazing vid. Balanced. Best takes: 1. "if you gotta choose one exercice: strenght/resistance over cardio. Best for the heart" 2. "Muscle protects bones. The older you get, more strenght training you need". And I'd add more protein the older you are - protein syntesis diminishes with age

[@samanthafunk7911]

Here from Mind Pump because Sal, Adam, and Justin are my FAVORITE. I knew this information from the podcast, but I could listen to Sal all day. He is so thorough, knowledgeable, and passionate. I have so much trust in their advice. Just incredible

[@theonewoo]

Sal is an awesome communicator! Thanks for having him on the show.

[@LisaRyanHealthyFit]

I have been a personal trainer for 20 years. I lost 45 lb. 30 years ago. Over time, I have developed what I call "food anxiety". I know what to eat, how to eat and all the macro nutrients, food journaling, 3500 cals to lose a pound, etc. When your body doesn't cooperate and you slip a little the anxiety grows and you slip more. Menopause changes your hormone balance and your stress goes up (another hormone releases) and again, your anxiety increases. Our relationship with food is rarely addressed and we teach people to cut cals and increase activity, usually cardio. When I train Parkinson's patients, we strength train all the time, rarely do we do cardio. Their health is good! Intuitive eating was really explained well. "I can't" vs. "I chose not to" is powerful. Goodbye food anxiety! Thanks, Tom and thanks, Sal!

[@iamtrillahd]

Sal is one of the smartest people on the internet when it comes to fitness, if not THE smartest person. Very practical and realistic approach while not over complicating things.

[@nikosexarchos2683]

So much great and reasonable advice from Sal! Thank you both so much for this incredible video!

[@kimberleyformacio865]

This was such an amazing episode! I found Sal’s explanation of intuitive eating the most logical and applicable way to eat! The entire episode was so informative and useful and I will use Sal’s knowledge of strength training and eating to make adjustments to my current exercise routine at home ! Thank you 🙏 💪💪💪

[@princedivinenere5902]

What's was/is so amazing about it?? How are your workouts progressing???

[@HitenPatel]

Another badass episode Tom! Thanks Sal. Informative and echoes what I tell people, strength training is key!

[@carrie2550]

When Sal said that losing weight will take a little longer, initially, as opposed to the quick drop with other methods. I have been a yoyo dieter since my teens, having tried everything that is out there (including the Optifast diet that Oprah lost so much weight doing years ago, which probably dates me). Now, I am eating keto, doing resistance and some cardio for a few weeks and have lost some weight, but not the amount I have lost in the past (doing other things that made me miserable). I am sleeping better, feeling mentally & emotionally better and feel so blessed to have found your interviews. They are changing my life!

[@classylady828]

Wow - this was probably one of the BEST health interviews I have watched. I have the book in my Amazon cart already. His approach to just practice the movements is stellar. Finally someone that explains the true difference between weight training vs cardio. My sister plays tennis everyday and can't understand why she doesn't lose weight. I have lifted weights off/on my whole life luckily. Thank you! Your channel is amazing. I recently went back to Body for Life by Bill Philips plan . . still so relevant in his approach.

[@hedge68]

One of the best conversations I've watched on here. Sal presented things in a way that seems achievable for people. Not extreme and overly specialised which is often how things are presented.

[@butterfly154]

💡 Your guests discussion about relation ship of muscle/joints/bones/insulin resistance/grip strength/walking especially for elderly, BRILLIANT!!. Also conscious eating is key. GREAT DISCUSSION!!! APPRECIATE YOUR INTERVIEWS . You really get the best people🙏🙏

[@inyouall]

*FRIENDLY REMINDER* | To lead a happy life, you should be careful about the people you choose to surround yourself with.

[@9206792]

I love alot of the interviews that you do, but this one was personal for me. For the longest I've felt like I wasn't doing enough, but after watching this I realize I'm on track. I lift twice a week, I've incorporated walking for 30 mins a few times a week, I don't withhold anything I want to eat, but like Sal, I don't keep it in the house. I have to leave my home to get it which often time results in delayed consumption or not at all. I feel relieved to feel validated. Thanks!

[@jademichaels5553]

Same here. I’ve been lifting 4 -5 times a week for 30-40 minutes for months. Didn’t think it was enough. Not seeing results in the middle area at all. Over 50 so it is more challenging. How long are your lifting sessions?

[@9206792]

That middle area is a tough one. If you're not super watchful with what you eat, you can forget having abs. I don't give it too much thought. I'm 40, so yes, to your point, with age it becomes more challenging. I usually do about 45 minutes, upper body one day, lower body the next day. The transformation within takes a long time to start manifesting on the outside. Keep working at it and little by little you start to see change. Good luck with your journey!

[@soyness8036]

@@9206792 Hi Elizabeth, if you only train twice a week, you might want to consider switching to full body workouts instead. Sal's podcast has a lot of information on this.

[@princedivinenere5902]

@@9206792 You have laughing with the middle talk. Do you workout with your husband??

[@zillien195]

I love Sal, he is so so inspirational. He fills me with courage and enthusiasm. Thank you so much!

[@EddyWoon]

Thank you for another great episode. I remember when I first started TaiChi, I realised that my muscles were just so unused and trained that they burned after the 20min of warm ups. My core and leg muscles were aching; after months of training, my legs and core muscles had improved. When I took up Latin Dancing 4 years later, I was so grateful that I had about 4 years of TaiChi behind me to assist with my core strength and balance. I should get back to some exercises again to improve health span.

[@Oqueda007]

truly these podcasts are a blessing. thank you tom and sal!

[@juneking4512]

Big thanks to both of you!!! I walk 7 days a week but have been redicent about resistance training. I needed to hear I have to develop it as a skill to avoid damage and build muscle properly for "full range" mobility. I'm 73 so doing resistance training 2x/wk should give my muscles time to repair.

[@andyrandy0815]

Just start slow with high repetition and low weights. So your body (joints, tenants) get used to it.

[@creativequeen8371]

​@@andyrandy0815Great advice 😊

[@thabisign8712]

I just heard of Sal, this guy is amazing! His emotional intelligence and realistic approach is inspirational.

[@carlysalzberg5362]

After your workout, you should feel better than you felt before. Absolutely 💯 I intuitively do this

[@erraddict]

I feel horrible after ANY form of exercise...

[@allsmilesguy]

@@erraddictwhat are you eating pre workout? How are you exercising? Do you drink a lot of water before, during and after exercising? Are you overweight?

[@erraddict]

@@allsmilesguy Try not to eat much before from fear of feeling sluggish. I try to sip water here and there. Also, I am borderline overweight, yes.

[@PullupTight]

@@allsmilesguy you want to stay hydrated day around. Before the gym, drink a glass of water with a pinch of salt for optimal hydration. Take sips throughout your workout if you need it. Your body will tell you if you need water

[@cbgbstew4072]

@@erraddictYou might be exercising at too high of an intensity for where you’re at right now. Don’t be afraid to start small and start “easy”. As long as it’s a step up in activity level from your baseline, you can begin to reap the benefits of exercise. Just make sure you bump things up a notch as you get stronger and your exercise intolerance increases.

[@tropiq]

i independently came to similar conclusions in terms of intuitive eating, when i dove into fasting longer than the usual 16h IF i really understood the difference between true hunger, true craving (as in body signals a need) or boredom cravings, so the answer i came to is to schedule one day per week, either a whole day or one meal of that day where you can eat whatever, and if you crave something during the week mentally set it aside, when the day comes you know whether it was just a momentary boredom craving or actual body signal, if its the latter then go for it, try to make it as healthy as possible but still satisfy it, it helped massively with adherence and consistence, you can brute force through a diet for a time but you will break down at some point, these cheat meals/days offer a buffer and you can continue for a long time, as a side note delayed gratification makes things taste way better

[@luciamondello2873]

I agree with you, I'm on intermittent fasting 16/8, 18/6, I have lots of energy, meat/fish and vegetables , eggs....I feel very good... I do exactly as you do, I enjoy an unscheduled meal, yesterday I had a pizza for lunch, it can be done easily. Finally I read that I'm not the only one making these exceptions. Thank you 😊

[@marciacousins3959]

I work as a Podiatrist and find elderly/adults over 65 decline in their activity levels. It’s almost like a right of passage for them. They complain (often) of ailments mostly related to the lower limb. Some of the most common being Arthritic changes and poor circulation. The relationship most of this age group have with exercise and it’s benefits are considered a no go area due to body adaptations. These adaptations are not quick enough, bring on increased muscle fatigue and soreness…in their mind adding to their existing conditions. They don’t see nor understand the long term benefits of Strength Training. They prefer medication, physical therapy treatment (non compliance) or even surgery over their own ability to heal thyself. Perhaps the next generation of pensioners will be fitter better educated and more pro active on self care and exercise.

[@mr.wicked8697]

Sal is amazing at explaining and summing up big concepts into clear ideas that are easy to understand. I believe metabolism is the most ignored factor in body recomposition.

[@Ferelmakina]

I didn't have too high expectations for this interview but It ended Up being one of the best episodes ever

[@gunnergreg1867]

I'm just discovering your channel with that interview and I'm blown away. Everything is saying is so true and I can relate to that, I've been through this fat belly burning process, I work out on a daily basis, I'm an intuitive eater now and I enjoy eating healthy, even if I fall for a pizza almost once a week 😅 I'm gonna listen his book on Audible. great channel btw 👌 thank you

[@captainyakitori2483]

I was only 16 minutes in and turned around n picked up the weights I had laying there. I'm now motivated and inspired. Thanks!

[@luvnyaalwayz]

Lol

[@lalasworld7870]

Having a negative mindset on your self what u don't like instead of being positive cause u do love ya self wanting too change for longevity..eye opener 💯

[@deniseschlosser1166]

Thank you! To make just one change, no matter how small. And do that for a while until it becomes normal. And then add another change. Not to feel you have to fully change over night and make these changes that are needed all at once.

[@LovinDebsFit50s]

I have taken food with me to places, lol. I was addicted to sugar and type two diabetic, I was on a mission to Reverse it from the day that I was diagnosed and I did!! I’m 5 years Free from Type 2 Diabetes. I love everything that you’re saying. I’m 58 years old and I workout. I’m working on eating intuitively because I can easily skip meals even when I’m starving, and I know how bad this is for my health.

[@grounded4845]

Big up Sal. Def a big fan of the mindpump platform. Always learn something from there 💯

[@Zoltar1811]

People rave about deadlifting but honestly the risk vs reward is not worth it

[@gwenchomp354]

Really great interview and information Tom. Thanks again!

[@ronald_rabideaux]

Avoiding processed foods because of the way they ovveride your natural senses and satiety - such an intelligent way to put it. Also, love his thoughts around what it looks like to have a healthy relationship with food. So much psychology involved here.

[@confucius247]

Loved this from start to finish, well done guys and thanks.

[@MelissaLeo966]

Awesome episode!! Thank you for having Sal on your show. Can’t wait to get the book! This is 🔥!!

[@msinbalony]

Loved this guy.. so sweet and humble, and has a very intelligent way of delivering a message.

[@OneC8]

This was actually the most objective, and informative video about movement, diet and health in general that I had seen in KZbin. Thanks.

[@sleeplessinhell2099]

wow. I'm nearly speechless as to how informative and enlightening this was. I picked up my weights within a few mins of watching

[@erindistel]

Tom this was a phenomenal interview.. been working out forever but discovered strength training during the pandemic from a trainer on YT at home & this has solidified my thoughts & motivates me to continue doing what I love most! Had cut the cardio so much but w the guilt & now I’m way less cardio addicted & feel good about that! Thanks for all you do🌟🤍

[@GoldKingsMan]

I'm doing more cardio now for time being.

[@princedivinenere5902]

How are your workouts progressing???

[@carlaadams1386]

This video emphasizes the importance of warm-up and cool down. The type of planks varies so completing the video is doable. Thank you!

[@sylviazysko6968]

finding ur channel recently made me start exercising, like now Ive done 1h:12 training while listening...super educating dialogue between you two, definately we should re educate to end bad habits

[@princedivinenere5902]

How's your workouts progressing? What types do you do,? Do you plant some of your food?

[@munaiverse7662]

49:27 Two Words: Tendon Strength. Tendons grow just as muscles do and are 3x stronger than muscles (they are the tissues that attach muscle to bone); Tendons don't get much blood and so they heal slower, but, people who train everyday like a mechanic or a farmer are always strengthening Tendons and ligaments daily (tendon strength is considered the cause of 'farmer strength'. Get Keegan Smith or Ben Patricks on this show, they would enlighten most people to these uncommon facts

[@bluewaters3100]

Ben Patricks's "Backwards walking " changed my life. I am almost 70 and was in pain every night. My hips and knees bothered me to the point that I could not sleep. After just two days (seriously) of doing backwards walking I was able to lie down without pain and get good sleep. People o the track I walk on look at me a little funny but I don't care. When you get to be my age you know you better take care of yourself. My sister is 2 years younger than me and she has absolutely no muscle or strength. Her diet is horrible and she is so skinny due to muscle wasting but still I cannot get her to make any changes. It breaks my heart.

[@raymondqiu8202]

@@bluewaters3100 keep trying to convince her and try different strategies if u really care for her. persuading people is hard but worth it. keep trying is all ill say

[@Healthify360]

I have been researching for almost 2 years now to uncover what a 50+ year old person must do to attain a reasonable body weight and be healthy into longevity = health span. I have discovered lots of things that we do that destroys health span, but not exactly what to gain it, especially for the ordinary person. And more specifically for the 60+ plus person who wakes up one day and realizes that they are getting old. I have found it very difficult to find good quality information for those of us over 60. I am looking forward to Sal's book and having a good read today.

[@nheaman]

As a personal trainer, group fitness instructor and athlete this gentleman is amazing in knowledge in intuitive eating, and strength and cardio and the emotional side of getting results and getting in tune with the body you desire. :) I want to and read your material. Yout way of training is what I want to distill in my clients and members

[@jodytoupin1225]

Wow! I'm late to watching this, but it is excellent information. I like his breakdown in how you can get to intuitive eating and writing how you feel after you eat something. Everything he said, was so well communicated. Strength training is so important and as he mentioned crucial as you get older and lose muscle mass! I really enjoyed listening to this. :)

[@Folkintherye]

Running etc cardiovascular health is so important.. recently learning all this At 38 yrs old. Mostly young ppl overweight just care about calories burned to look good and how much weight training is important for muscle to look good. We got to look at working out differently. Looking good is a plus. Health is Wealth.

[@BonanzaPilot]

This is where biking is really beneficial. It is really easy to go from aerobic to anaerobic. Running is primarily working endurance and trying to stress muscles is really hard on the joints and body.

[@jicalzad]

@@BonanzaPilot yes, as a runner I agree, it’s prob not the safest form of cardio out there. Been dialing back the running some and doing more strength training and feeling it easier to recover.

[@druna4562]

identifying the impulsive behaviours.. creating space between you and the action. that's the key for EVERYTHING. for mastering creative experience. :) thank you so much its so profound

[@caupainregina9948]

I have dealt with obesity as a teenager and for most of my adult life. This interview was very informative and will help me to improve my relationship with food and exercise. Thank you Tom and Sal!

[@creativequeen8371]

Good luck 👍🏿

[@cileisoleil9141]

Waw, this episode made me to realize l am doing something right. I feel amazing after my workouts. 🤸🏽‍♀️🎉

[@KTsStory3517]

Practice exercise as a skill! Mind blown moment! 👌🙌 thank you!

[@pattifewer8522]

Sal and/ or Tom, how do you feel about tracking macros? And when fasting how do I get all the “ macros” in for the day. Love every one of your episodes are fascinating. I have a lot of catching up to do. Thank you for all the info ❤

[@dorothyclemmer5099]

I'm 61 year old woman. This was a great interview. I'm glad I didn't shrivel up and die when I got a depressing knee diagnosis. My knees were shit! I couldn't go down stairs without excruciating pain on one side!! The condition was supposedly irreversible... "osteomalacia." They said it was an old people's thing. PT was a disaster! After a long 2 year recovery, my knees are now great! Apparently it was an injury afterall. The medical profession sucks. So many Xrays, so little useful information. Yes I continued walking. I did what I could. I live alone and walk my dog a lot. I train dogs. I can tell you I still mow my own lawn every year with a push mower and I can now, after 2 years, go down and up stairs pain free. Stay active. Be strong. Down with pain!!!

[@going-mute]

Really liked this interview... Mainly because he doesn't talk like a fitness freak and motivation freak... He talks like a normal human being, who understands another normal human being. I'm going to read his book and thanks for the interview.

[@Hunkeykung]

Well put

[@cindyd1042]

I am a fan of both of you guys. I was so excited to see Sal. His experience & knowledge is much appreciated! Also, thank you for having Gabor Mate’ another favorite!!

[@peaceemezue]

“You don’t need to do a lot of strength just get people to do it forever “ this got to me. And after your workout you should feel better than you before. I have experienced all these I workout so much that I became sick got eating disorder suffering muscle pains always. I suffer so much thank God for therapy now I am getting a hang of my body and workout this guy knows what he is saying, wish I get him to train me and get me my perfect body. Well done Today…

[@yarroniyarroni4368]

This is the most profound health/ nutrition/ exercise/ hormonal balance... interview I have ever heard... thank you so much!!!!

[@Highintensityhealth]

Great interview guys!

[@dillwithers]

4 stages of learning, intuitive eating. the tactic of writing down how the food makes you feel .

[@mikegriffin1460]

Quantify it. Measure everything you eat on a scale. It might be 100% accurate, but you can start to understand trends, portion sizes and how it makes you feel.

[@MattRicee]

So good! The Mind Pump podcast has played a huge role in my health

[@heathergasol569]

Fantastic episode!! Of all the fitness people on social media I trusted Sal almost immediately! I since have been following him & I wasn’t wrong about him. Sal is so knowledgeable & has a great way of explaining everything. Thank you, Tom for having Sal on your show. I learned a lot.🙌🙌🙌👏👏👏👏👏👏👏

[@maskedman2210]

I have been weight lifting now for about 6 years. Before that I spent about 10 years in long distance running. This put alot of things in perspective. Thank you very much for this. I have more than doubled my strength, but i still have a beer keg belly. 1 thing I say to every beginner is to form the habit before you push the limit. Habits form the same way, whether good or bad. Nobody started smoking 2 packs of cigarettes right away, or drinking entire cases of beer right away. They started small and worked up to it. Same with good habits, nobody started off benching 315.

[@empoweringlifechanging.]

That's True

[@NoraTalesia93]

👏🏼

[@barbarafairbanks4578]

This is a good interview. Never listened to, or knew about, Sal before. Doesnt quite cover the 'how to' of a 'burn fat, build muscle' regimen but is a great appetizer... Now for the Meal!😃...gonna read his book. ...something tells me it'll be more than worth it👍

[@lisaray1029]

First time ever heard this guy… I absolutely love his methods his teachings… This really is a good video thank you very much🙏

[@simonarmitage2591]

Was not expecting that, great talk. Totally agree with Tom’s comment on dead lift for the back.

[@petrak4746]

Wow what an episode! Well done both of you so clearly explaining all the details. Amazing job 🙏🏻🙌🏻

[@princedivinenere5902]

What types of workouts you perform?

[@AndresFigari]

FYI - there is no checking out in swimming if you got a good trainer and you follow Sal's suggestion to look at exercise as a skill to be developed. Proper form is so important in swimming!

[@nanettealegado6190]

Sal is so great. I just love listening the man. In 2021 when I was on my peak of strength training, it’s so true, after my workout I love the feeling of euphoria, feel so great. So that kind of euphoria is what I am always looking forward to everytime I plan to workout or while working out. Sal is the man! He’s so good.

[@hibberish7498]

Sal and mindpump guys are the best fitness guys out there. I’ve followed their advice and it has helped me soooo much. Love you guys

[@formulaish]

Great talk - extremely valuable information !!! - Thanks Tom for a another great show ! Big Thanks to `Sal for sharing such awesome info in context !

[@sleeplessinhell2099]

I used to have eating disorders and would restrict calories and do cardio hoping it would help me lose weight. I eventually revisited my relationship to food and exercise and now eat alot more than I ever did before and lift a few times per week and eat intuitively. I'd like to give 3 words of advice 1. patience, it takes a while to gain muscle and lose fat. just bc you don't see the changes doesn't mean they aren't happening 2. please don't compare your body to how it looked in highschool. you weren't even fully developed yet and it's likely impossible to weigh as much as you did then 3. The weight on the scale doesn't help you very much as it doesn't account for body composition of fat and muscle. muscle weighs more. don't forget that

[@outfromtheshadows]

Great advice, thank you!

[@franshartman4378]

Wise words. I have been impatient all my life, lookin at my weight all the time. Now I just want to ”stay hard”, as David Goggins puts it. We must ”fail” most of the time, in order to have some success.

[@lisagiddings6212]

I need a trainer like him! He really gets how the psychological aspects of restriction effect the body and brain. I love the idea of not needing to kill urself in the gym and restrict ur food intake but instead a balance and building healthy habits

[@shaunsultzaberger8810]

Sal is the man. What a hero

[@YSapphireGroup]

This was amazing Tom!! loved Sal and I am directly heading to his site. I am an absolute fan of strength training but I’ve never found a program or a trainer that helps with creating something for me. I am a gal and I am not afraid of bringing in the weight. I really want to be super strong but I haven’t found how to do it the right way. I am already quite strong, but there is fat around… gosh! In any case, I hope I can find more guidance on Sal’s website. THX so much for this interview, I was literally looking for this.

[@Jasmine-bk5jw]

Check out Caroline Girvan on KZbin. Shes amazing

[@delanoarts3703]

This answered like all my questions I'm so glad I watched I was wondering if I'm doing things right he said if your gaining muscle and getting stronger your probably doing some things right and that was awesome also getting my kid to stay working out he made so much sense plus the practice obviously that is huge there is not one person in my gym that practices and the D.N.A aspect makes s much sense just a amazing talk

[@l.a7710]

WOW~! I could hear him ALL DAY!! great topics on the hormone levels, LOVE that working out is a skill and practice, makes it less daunting and doable, please bring him back!

[@jcas7489]

Awesome. Two of my favorite people to watch and learn from 💪

[@neilpateldpt]

@31:24 mark on back pain. Im a physical therapy student and today in lecture we discussed back pain and the disparity between western civilizations and the rest of the world. Ultimately, about 85% of the world population will experience back pain, and theres a high likelihood of recurrence even when it goes away. The difference is that we have been led by surgeons and doctors to perceive back pain as a detriment when in reality it is a normal part of life! All in all, if you know that back pain is a normal part of life, don't halt the progress you have already made! I am not saying to go max out on your lifts, but skipping the workout is the opposite of what you want to be doing.

[@hoidoei941]

Four weeks ago I quitted all snacks and processed foods (as far as I already ate them like chips, pretzels, brie on toast, everything refined sugars, but also pork and processed meats, less sweet fruits like mangos and pears) I take fruits like blueberries and raspberries now, much much more green vegetables and fresh salads. Getting fats from unroasted nuts, fish like salmon, tuna, herring and mackerel, but also avocados, eggs and poultry.. Slow proteins in dairy before going to sleep.. In addition, I started with half an hour of solid kettlebell workouts interspersed with 50-100 push ups the other day in small sets, some mountain runners and simple abdominal exercises.. Sometimes some squats.. All pretty basic.. Also a few days a week brisk walking with sometimes one or two rest days in between.. It is only 40 minutes of average training per day (without the walking), but I I already have chest, bicep and much less belly fat and am super motivated to stay that way! I’m quite surprised how fast things are going

[@kerryvallucci9769]

You are so right. As a mature person I have worked out and have realised the ammount of injuries I've aquired! It totally makes sense 😊