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

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On Today's Episode:
“Obesity is a choice. This doesn’t mean it’s easy to solve, but it is a choice. YOU MUST accept this or you will never solve this problem.” -Sal Di Stefano
The statement above either has you nodding your head in agreement or has you feeling a bit pissed off. If being overweight has been a recent or even a lifelong struggle for you, it’s hard to hear that you’re actually choosing to be overweight, but when you understand the power of extreme ownership over every area of your life, including your body you may start approaching your health much differently.
Whenever health and weight loss come up, without a doubt diet and exercise are part of the conversation and first on most people’s minds. What if there are other factors more important to not just losing weight, but to keeping the weight off long term? What if exercise isn’t as important as we’ve been told?
This episode with Sal Di Stefano is exposing the lies millions of people fall for that lose weight every year only to gain it back. Why is Sal so confident after 20 years in fitness that obesity is a choice people are repeating day after day?
Sal Di Stefano is the co-founder and CEO of Mind Pump Media, podcast host of Mind Pump dedicated to delivering the absolute raw truth on health and fitness, and the bestselling author of The Resistance Training Revolution.
If you find yourself choosing foods based on taste and convenience, if everything you try to lose weight ultimately leads to more weight gain and you’re over being obese, being unhealthy, and being unhappy with the way you feel, make sure you’re taking action today and asking yourself the one question Sal says will change your life.
QUOTES:
“You have to accept the things that you can’t change, but you also have to take responsibility for the things that you can.”
“Years ago as a trainer, I first started out thinking that losing weight will help people become happy. It took me ten years to figure out, you first had to learn to be happy before you could really lose weight.”
“We use food rarely as a way to nourish ourselves, and rarely do we eat because we’re genuinely hungry. Most people in modern societies never really feel true hunger.”
“The fitness space is riddled with bodies that look ripped that belong to extremely unhealthy, dysfunctional individuals.”
“Obesity is a very outward, visible, obvious sign of poor health or dysfunction.”
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Podcast: mindpumppodcast.com/

[@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]

​😅

[@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......

[@ambition112]

0:00: 🍔 Obesity is a complex issue that requires accepting personal responsibility, but it is influenced by various factors including emotions and the drug-like effects of food. 8:47: 🤔 The speaker discusses the importance of lifestyle and love in driving behaviors and health, and highlights the negative effects of poor relationships. He also emphasizes that exercise alone is not sufficient for overall health. 19:21: 💪 The key to sustainable fitness is developing a step-by-step approach and a realistic, long-term relationship with exercise and nutrition. 26:39: 😌 Building the right relationship with healthy behaviors is crucial for long-term success in weight loss and overall health. 35:09: 💡 The speaker discusses the importance of addressing the neurochemical aspect of emotional issues and the role of therapy, water intake, and a compelling future in achieving long-term health and fitness goals 43:59: 🎯 The key to long-term health and fitness is understanding the why behind your actions and addressing emotional issues. 52:20: 🏋‍♂ Developing behavioral rules and reaching unconscious competence is key to achieving honorable goals and maintaining a healthy lifestyle. 1:01:00: 💡 The speaker believes that exercise is more important than diet in improving overall health and reducing anxiety, but acknowledges the importance of addressing one's mindset and biology. 1:09:15: ✅ The key to achieving fitness goals is to prioritize time for exercise and take small steps towards self-care. 1:18:00: 🍽 Tips for a healthier lifestyle: high protein intake, avoid heavily processed foods, consume enough fiber, drink half a gallon to a gallon of water a day, learn how to track your macros, and adjust your diet based on desired physical or cognitive performance. 1:26:12: 🩺 The speaker discusses the impact of stress, immune response, and positive associations on glucose levels and the importance of considering these factors. They also talk about testosterone regulation and their personal experience with testosterone replacement therapy. 1:34:53: 💪 Testosterone and high testosterone levels can have a significant impact on athletic performance and fitness, leading to muscle gain and fat loss. Building muscle improves insulin sensitivity and mitochondrial function. 1:43:54: 💪 Building muscle through strength training has numerous benefits, including improved glucose control, insulin sensitivity, and self-respect. 1:51:59: 🔑 Training and trying different things can lead to personal growth and improvement in various areas of life. Recap by Tammy AI

[@InappropriateShorts]

They should pay you

[@stevensantora2976]

Thank you so much.

[@zaidmuda3561]

you just save my time there. thanks very much mate

[@theglowynista7272]

I needed you in college 😂

[@youtoober2013]

Apparently, no one could even get through the summary to read the last line! I like the cut of your jib, Chris. Tammy comes in handy. Reach out to connect.

[@melanie_carmella]

I did keto for 6 months and it erased my sugar addiction. I used to buy an apple pie every week. Now I crave savory food ( steak, shrimp, fish and veggies)

[@marshbuice]

43:26 “If you chase aesthetics, you will eventually lose your health and lose your aesthetics. If you chase health, you will gain health and aesthetics.” 🔥🔥

[@denisedamon1918]

Such a good quote!

[@oscarblend]

I like how Sal is clear and focused on healthy priorities and his ability to communicate them clearly. He also seems to come from a place of self love instead of ego focused.

[@kevinwilson3337]

Truth lol

[@Ernesto7608]

I would like to watch the whole video if Tom Bilyeu would not interrupt Sol here and there with dumb comments that distract from the topic.

[@oscarblend]

I get you @@Ernesto7608 . Tom has that tendency but he does it out of genuine curiosity and excitement. I have confidence that he will continue to evolve as an interviewer and conversationalists. Be patient and appreciate all the value that he brings to the table.

[@parikishi2979]

Agreed, he does this with every guest. I can't listen to his podcasts anymore.

[@mariaallshouse5018]

As someone in that “less than 5 percent” Sal thank you! It took me 35 years to realize it’s not about the food. I had to figure out what was going on on the inside and learn to love me! Fast forward 12 years later I’ve kept 130 pounds off! My life has changed in amazing ways. I now speak, Coach and inspire others so that they can releasing what’s weighing them down (not just physically) and lead the vibrant, healthy, active lifestyle they crave!

[@InappropriateShorts]

Kept 130 lbs off😵‍💫if I lost 130 lbs I couldn’t sustain life. Americans are WILD

[@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

[@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.

[@amandasymon4363]

Loved that he said that you have to be weird to stay true to a healthy lifestyle. So true! This is the hardest barrier 👊

[@ShadieC]

This guy really gets it man. I knew when he disagreed with Tom about the mindset required to move forward. Not everyone has the same toolkit available. Even explaining these things, for some people it’s an uphill battle for more nuanced and complicated reasons. This is why despite all the cult diets etc that most of them fail.

[@tanishashuntaclark]

Facts

[@divinediva_]

Agreed! He ABSOLUTELY gets it!

[@Dreamingofyou317]

I always just skip whenever Tom speaks

[@Firemoonherbals]

My brother had cancer and was in remission when he passed in March he had two heart attacks back to back. He was a personal trainer and tried to teach me but as an adult I’m morbidly obese I’ve had so many health issues due to my weight that I’m out of work but my brothers death really hit home for me, can’t go beast mode all the time but I keep going.

[@sierra9713]

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

[@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.

[@petermaclellan9977]

You dont sound like a well functioning machine?

[@nanaisloved2736]

@@petermaclellan9977 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

[@C0d0ps]

To whoever reads this, I hope you have a wonderful day and no matter what stay happy as that is what matters most in life, You are truly amazing and no one can ever take that away from you, Be happy and enjoy life, We don't have long on earth so make the most of it, We’re all gonna make it brah 👑

[@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😊💪

[@user-ke7sf9nt1b]

I wanted to add addendum...first I would like to thank all of you who responded with much praise and encouragement. Three months ago, I started working at a 5-star resort (Triple Creek Ranch) in Montana. I am working non-stop 8 hours a day carrying heavy trays as a server at a fast-paced kitchen. I am outworking the 20-year-olds and making a ton on money and loving every minute of it. I think at age 68 I am the oldest employee. There is no way I could have done this prior to my total heath style transformation. Age is just a number if you feed the body whole foods. Joy of living is so much greater than sugar and processed food addition.

[@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 🙏

[@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 🏋🏻

[@henabedi]

One of the best Podcasts I have come across on health and fitness. The Guest is really remarkable, genuine and very knowledgeable. This episode deserves at least a million likes 💯👏👏

[@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.

[@navigodelaney119]

Fasting is helping me to get closer to the "eat to live, don't live to eat" mindset.

[@longhairmullet]

Same. I now can recognize when I wish to eat to satisfy a craving or because I’m out socializing with friends, or emotional triggers rather that eating to fuel muscles or brain. Hunger signals come in many forms.

[@marie-louiseleroux828]

My greatest concern is how to recover from all these economic and global troubles and stay afloat especially with the political power tussle going on in US.

[@MoreSaladDressing]

Buy gold and vote for common sense

[@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! ❤

[@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!

[@riverrose941]

Back in the 1980's I lost 35 # with weight watchers. I was not prepared for the male attention I received and it caused me to have frequent panic attacks. I had also changed my hair color, wardrobe, and general demeanor. Strangers would stop me in the grocery store and ask me if I was a movie star. I should have been ecstatic over " the new me" but I didnt have the social skills to deal with all the attention. It took me less than 2 months to regain all the weight. Problem solved, once again I was anonymous.

[@meganfedoruk1437]

This is so refreshing to hear. It's hard to be happy when you are set up to fail at unrealistic expectations. Everytime a new diet or fitness guru claims their way is the way and we aren't successful, honestly, we just become more unhappy and filled with despair. This was perfect timing as I'm more accepting of a gentle approach to health that can be sustained.

[@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!

[@sanders91]

i really like sal, he clearly knows how the majority of people think/feel/act & tom has no idea & is on another planet of the minority of ppl who are overachievers which is extremely un-relatable and not helpful for the vast majority of ppl. thank you sal for all of your knowledge & passion, u are incredible & this podcast changed my life! ❤

[@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.

[@visionboardmusicvision4the513]

Tom doesn't shy away from being the asshole in a conversation! 🤣🤣 I like this Sal guy, And he's right because I have went back to doing everything I've been healthy and then went backwards with drugs alcohol food exercise everything and it's the self-love that is sustaining my choices in a different way this time. Sal is spot on 💯

[@motivationsamuraiofficial]

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

[@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 ❤

[@vincentslusser9205]

I paused this video around the 21 minutes time frame to make a comment. It's so true that not everyone has the ability to be in a "beast mode" all the time like high performers are that have a different mentality than others do that struggle. I agree that there is always something in our life that is keeping us from having the motivation and discipline to do what is necessary to succeed in more healthy ways. We need to get to the root problem, acknowledge the problem, or we will not have long term success. Will watch the remaining video after work. Thanks for sharing.

[@JustenHarden]

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

[@greggfletcher5485]

I absolutely love your interviews, Tom! Keep them coming

[@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. ???

[@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!

[@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.

[@Rtr.AmanJha]

I worship this man 😭🙏🏻🙇🏻‍♂️

[@DuncanFer1]

Wow - what an insightfull man - Tom listen to this because he is right - you are one in a million - and you want to impact "average" people the most. That means setting the goals a little lower. I feel most motivational speakers are not given enough emphasize to this matter. Very good interview!

[@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.

[@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!

[@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.

[@TheZGALa]

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

[@donnac2420]

This guy is right on. Food addiction is real, especially when it comes to carbs and sugar. This is why people fail often. It can’t be thought of as a diet, it must be considered as an addiction- because it is.

[@Paeoniarosa]

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

[@tiffanyjohnson3498]

To add to why therapy is essential for long-term weight loss- It's more than just the mood boost/chemical impact/addictive quality of some foods. For some, like myself, added weight is used to provide a sense of protection. I didn't realize I was doing this until I started therapy. As a sexual assault and domestic abuse survivor, I was making myself physically bigger in order to lower my chances of being assaulted again. It's like I was hiding behind fat. There were many instances when I would drop excess fat and then fall into binge eating because I got hit on. Without therapy, I don't think I would have become conscious of this pattern of behavior.

[@tiffanyjohnson3498]

@@littleleafyleaf I would say the biggest thing was pattern recognition. I couldn't fix what I wasn't aware of. My therapist helped me identify the trigger of my binge and weight gain. We talked through why that wasn't a great strategy and what I could do to feel safe. I would also recommend Jon Gabriel's book "The Gabriel Method". He specifically addresses the uses of gaining weight as a "protective barrier".

[@wendee7276]

Love Tom and love Sal - two intelligent, humble, super hard-working guys with the advice for a better life!

[@judals58]

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

[@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!❤

[@darsongsify]

You are correct! Exercise definitely helps with depression and anxiety. I do take anti depressants, however working out at the gym and my home gym helps so very much. Also, when I workout I eat extremely healthy. So you are definitely correct!

[@melanie_carmella]

I agree with Tom that diet is #1 when it comes to mental health. I was on depression meds and the gym didn't help at all. I was just going through the motions and still depressed. Doing keto changed my outlook and I am no longer on meds. Diet is King.

[@motherof1doll.]

Telling people to aim for a target in animal protein is an amazing tip to steer nutrient deficient people into getting more full PLUS a burst of nutrients that they feel for themselves. The gallon of water is gold as well for people who are always hungry and it helps cut down other soda/drink addictions much more easily. ♥️

[@eric_martindale1711]

Sal has changed the narrative in fitness. I would’ve considered myself an advanced level fitness practitioner two years ago. But my game has come a long way listening to Sal and the guys at Mind Pump.

[@geminigirl7857]

This is the first time I have listened to this man and I love love love his approach! Thanks Tom! Going over to his channel now.

[@lhlclub]

I totally agree... most of us suffer from the wrong food addictions. There's a passage from the book "The Fountain of Youth Lifestyle by Sean Hill" that really opened my eyes to weightloss, mental health, and quality of life. "The quest is for good health, longevity, and peace of mind" that right there is the goal of life! I wish everyone a great wellness journey.

[@wildflower108]

i love this conversation so much. best I've heard in a long while on health, love, acceptance, nutrition & speaking truth.

[@Pilarfitvegas]

Carb (sugar and processed food) addiction must be addressed to succeed in maintenance too

[@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.

[@nanettealegado6190]

I love Sal! I’m a new fan now. Two videos of Sal now that I watched. Good one! Love it when he said the most important thing is your relationship with yourself.

[@rekaahne7190]

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

[@Izzy-ub9sb]

For me, DiStefano is way off base about, just start exercising, the rest will follow. I went off carnivore due to social pressures of going out for a drink, to eat, happy hour, etc. After six weeks on carnivore I actually lost so many cravings, and for the first time in my life - after the first four weeks, I began to crave to go out and do physical activities. That NEVER happens when I am eating grains, sugar. Again, as in my previous comment, just telling people "You can eat all the meat, veg, fruit you want -- just stay off refined foods. Staying off refined foods IS THE PROBLEM.

[@stupka1111]

wow, this is great interview. so many truths. starts kinda clickbait'y but then PREACH. I started to exercise because I hated the way I looked. It begun with 3 x per week cardio, I had no idea what I was doing. Then it slowly changed into lifting and strength, and 5 times per week, and then something clicked in my brain, a switch clicked. The amount of joy and self-love I get from going to the gym and eating healthy is amazing. I never felt so good mentally. I will never go back. Can't imagine not taking care of myself the way I do now.

[@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

[@allysophia756]

From a psychological standpoint, it’s usually emotional triggers that push people back to bad habits(food, alcohol, drugs). A fight with a family member or friend, very stressful day at work, or a series of many stressful days at work. Overwhelmed by day to day life and having that one bad day where you’re like I want a cookie and Netflix and decompress. Trying to find alternatives that feel good is hard. I’m going to try to make a Chai Tea latte and an appointment with my therapist instead.

[@pjeromardesic]

I’m looking forward to this episode mate!!!! How are you Tom! Love you channel man

[@jonathan_mcguinness]

Totally love Sal's approach! Appreciate the interview!

[@olupotdeogracious9192]

Sal and Tom thanks this is one of my best health podcasts so far.

[@elenapintor-fernandez7678]

This is one of the best, if not, the best interview I’ve seen on this channel. So many truths said and grains of wisdom that it took me ages to learn for myself. Wish I had heard this years ago but glad it’s out there now.

[@caroli216]

Oh my goodness this is such a welcome eye opening, question answering episode! And its my first. I started typing the book of my life here, might email it to you to share just how much this is hitting home with my story of adoption, healing, ms, death and loss of family, growth, and new surprise role as an unprepared caregiver and the 50 pounds that have crept on all while I've been berating my will power, or lack thereof. Wow! Thank you for this discussion. Perfect timing. God is good.❤🙏❤

[@laurab196]

Sal is the best!! GREAT discussion🔥

[@allisonlund5176]

Wow, I'm blown away by Sal DiStefano! So glad to have caught this podcast!

[@trinitydane]

Amazing Tom and Sal. This interview just changed my life!!! For REAL!!!! I know now my propose. I wish I could pick up the phone and just tell you how impactful this was for me! Thank-You from the bottom of my heart!!

[@gorgolaka]

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

[@rutukaravadra79]

Listened to the podcast start to finish, and it was fantastic. Loved the real and honest discussion of how to incorporate fitness into one's daily life. Great podcast! Thank you Tom and Sal

[@heatheranderson2618]

Episodes with Sal are my absolute favorite! 😁

[@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

[@michellerobert_mindfulme]

I salute you sal. I relate to everything u are saying. You truly understand people n their actions. You are so so amazing for the impact u have on us!! 😘 😘

[@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.

[@maryporter3637]

They are both so correct and passionate , I enjoyed and benefited from this great conversation

[@kamayababy]

One of the best guests I have seen on IT.

[@FoxMarinAssociatesToronto]

EXCELLENT Episode! Admire you both!

[@anabrightlight]

So good that I'm listening to it a second time! Sal should launch a weight loss program, I would buy that in an instant!

[@gabriellamclellan1102]

Every word that is coming out of this man's mouth is 100% me..!!!.. before and after weight loss with great success this time in my life.. I am now 60 years of age and am on my 6th year ..of keeping off 26 kilos.. with a low carb keto diet... I grew up an obese child.. due to the fact of parents swapping food for love.. and other factors.. Finally reached the age of menopause where I just got sick of yo-yo dieting.. Then I came across this thing called Keto.... didn't understand it but it made sense.. and that's where my journey has begun one step at a time.. as you guide and graduate with different aspects of yourself that need to be changed... going into my 6th year of weightloss .. I am still evolving and going strong... I feel like I have developed so much from the inside and becoming my own person in thoughts and actions.... There is one very real Factor that must never be underrated and that is you need to swap 1- negative addiction for a positive addiction that gives you a very similar fix...!.. Also get rid of all the rubbish that goes on in your head.. and get rid of people in your life by this age you understand the meaning of the word toxic..!!

[@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.

[@kookoo4mike]

Love Sal! Mindpump completely changed how I eat and exercise. Guys are all so knowledgeable and fun to listen to.

[@matildawendelin5210]

I love that you are not blindly agreeing with each other, makes me think a little for myself how my own understanding matches with yours! I'm very convinced that keeping glucose levels steady is a game changer, however I'm a bit skeptical towards the crazy high recommendations of protein intake. If you wanna live long it seems like you should be more moderate with protein.

[@GChan129]

Everyone's body is diffrent. I think unprocesed protein is fine even in high quantities. I was eating carnivore fora few months to help with some physical issues, skin, bloating, brain fog. It helped a lot but I didn't want to stick to it long term as I'm a social person who likes to eat. Plus I moved country and beef is much more expensive here now. Me and two friends each tried carnivore seperately and it was successful for weight loss and health improvements. Delicious carbs are the real danger.

[@malaikahill321]

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

[@kevinwilson3337]

When you chase heath looks comes along .

[@petermaclellan9977]

@@kevinwilson3337 😂😂

[@kevinwilson3337]

@@petermaclellan9977 what , you don’t believe.

[@kevinwilson3337]

@@petermaclellan9977 unless you’re genetically unattractive. Genetics plays a huge part too

[@jimmyphipps3167]

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

[@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.

[@luciantudor3093]

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

[@incorrigibletexan152]

24:20 min mark is honestly the best advice where to start. As a RN and nutritionist, this is key.

[@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.

[@chiaraperry472]

Great guest, huge fan of Sal and Mind Pump!

[@bellitalia1890]

One of the best interviews yet. Sensible and well informed information. Agree many have been lied to and believe lies especially ‘ the too good to be true ‘ ones !

[@brandyellenwrites]

A must listen! I hope this is heard and resonates with many. 🎉❤ You can change. You can feel better and live better. Sending love out there ❤

[@agustinalarriera4993]

I really liked this interview, so enriching! And it ´s the first time I see Tom so passionate and allowing himself so freely to politely and passionately disagree and debate with the respected guest, bravo!

[@rayellejohnson9961]

Thank you for acknowledging that just because you’re saying we can control a lot but doesn’t necessarily means its easy

[@pascalesorba8509]

At last ! Somebody talking to the average people ! Totally agree on working out 2 to 3 times a week, sustainable and not adding on mental fatigue that can lead to giving up.