The #1 Thing Stopping You From Losing Visceral Fat & Building Muscle! | Sal Di Stefano
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- Опубліковано 4 чер 2024
- Our modern society doesn’t always allow daily movement, eating whole foods, and prioritizing quality sleep. Yet we know these factors, among others, are critical for preventing chronic disease and increasing longevity. With all the content on movement, calories, and body composition, it can be challenging to sort through what we must implement and what we don’t have to expend as much energy avoiding. Whether you are just starting your wellness journey or looking to move to the next level, this episode is for you.
Today on The Dhru Purohit Podcast, Dhru sits down for round two with personal trainer and co-founder of Mind Pump Media, Sal Di Stefano, to get his expertise on losing belly fat, calorie counting, strength training, and community. Sal shares the latest research on forming healthy habits, movement, and cancer prevention. He also shares his best practices for strength training for beginners or those looking to optimize their workout routines. He also discusses the importance of sleep, critical supplements for recovery, and how to change our algorithms for optimal personal growth.
Sal Di Stefano started as a trainer at the young age of 18. His passion for fitness and love of people quickly propelled him to open some of the largest big-box gyms in the California Bay Area. At the age of 24, he opened a wellness-based fitness studio that offered hormone, nutrition, gut health specialists, and fitness trainers. During this time, Sal developed his behavioral-focused approach to helping his clients achieve long-term success and solve their most persistent problems with health and fitness.
Sal is one of the most highly sought-after experts in fitness, and he has a practical and easy-to-execute communication style. He is the co-host of Mind Pump Podcast, the world's number-one fitness and health podcast, has been a guest on hundreds of top podcast shows, and frequently speaks at trainer and health practitioner events.
In this episode, Dhru and Sal dive into:
-Beyond salt, sugar, and fat: Why you can’t lose belly fat
-What is causing the obesity epidemic
-The benefits from strength training
-Why bodybuilders have lower chances of cancer and the protective nature of muscle
-The overconsumption of ultra-processed foods globally and the connection to overeating
-The role of cortisol and stress in gaining belly fat and why lifestyle changes matter the most
-Roseto Effect and the importance of community
-How technology has halted authentic connections
-Profound changes after the age of 65
-Gyms as a source of community
-Use it or lose it in relationship to muscle
-The appropriate way to train and the importance of moving each day
-Sal’s suggestions for strength training for beginners, habit stacking, and protein intake
-Sal’s bonus suggestions optimization, peptides, and creatine when the fundamentals are in place
-The best modalities to help with recovery: sleep
-Alcohol consumption in moderation versus consumption for numbing
-Demonization and politicization of wellness and exercise in the media
-Sal’s final thoughts
Also mentioned in this episode:
-Mind Pump Podcast: mindpumppodcast.com/
-MAPS 15 Fitness Programs: www.mindpumpmedia.com/maps-15...
-Study on Sleep Regularity: academic.oup.com/sleep/advanc...
-Article on Seed Oils: www.rollingstone.com/culture/...
-The Roseto Effect Study: www.ncbi.nlm.nih.gov/pmc/arti...
-Ultra Processed Food Article: www.theguardian.com/society/2...
-Dr. Satchin Panda Twitter: / 1647953054480621576
For more on Sal Di Stefano:
-Instagram @mindpumpsal
-Twitter/X @mindpumpsal
-Website: mindpumpmedia.com
This episode is brought to you by:
-ButcherBox: butcherbox.com/DHRU
-Cozy Earth: cozyearth.com
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I'm going to argue you don't know that exercise is protective, only that it is correlated -- and you ASSUME it is causitive. I'm going to argue that efficient mitochondrial function is causitive for both the will and energy to exercise and better overall health. People with sufficient mitochondrial damage don't work out.
I want to work out. I push myself too hard and my body shuts down... i feel like if I push too hard I could give myself a heart attack, or some other acute failure. I still work out as much as I can, but it isn't much. My friend who worked out a ton, had a heart attack about 10 years younger than I am now. Weight training did not protect him. In contrast, my body stopped allowing me to gain muscle on my bad diet at 21. A crippling nerve damage issue appeared then, so I was done for a while. I think it might have saved my live. If I burned up all my limited mitochondrial nutrients, I think it is likely I would have fallen over the cliff, instead of dancing around it.
Anyway, I think you are misrepresenting what you know. Mitochondrial health is almost certainly the root cause of both the ability to exercise and long-term wellness.
If someone's mitochondrial energetic nutrients are depleted, more exercise would seem to deplete those nutrients the heart needs to beat correctly, and would actually promote a heart attack. I have another friend who had a heart attack while out running... compared to me who was about 175 lbs when I turned 50 and dropped all the to a low of 146.5 lbs with almost no exercise... according to your theory, that's a blatant contradiction. My two friends should have been protected, yet they both had heart problems before me, and both are younger than me by a few years. The difference? When I had my energy crash, I began a massive effort to restore my mitochondrial energetic nutrients while they continued to toxify theirs with a poor diet.
It is the mitochondrial health.... If you have any nutrients rate limiting the efficiency of the mitochondria, exercise will very likely damage and kill you faster... I believe that's why my energy / will / motivation crashed in a way that I didn't know was possible. It prevents me from burning Mg-ATP, and the nutrients required to make it, building muscle so my heart doesn't stop cold.
The following was dug up in the scientific literature by Morley Robbins, a man who has spent well over 10,000 hours reading the scientific literature to discover what is driving the hockey-stick increase in disease. His book is Cure Your Fatigue. He has 100s of UA-cam video interviews.
Morley Robbins would be an excellent guest on your show.
I've suffered an energy crash. Poor epigenetics (adopted child), poor diet, tons of stress from places that will make you run away (I'd be happy to go over the issues, but you will run away -- they are too big for people to ponder), and excessive zinc supplementation (stimulates metallothionein, which chelates copper) all conspired to cause my energy.will to crash.
Copper is an essential nutrient for mitochondrial function. The 'chrome' in 'cytochrome c oxidase' refers to the color copper produces in that enzyme. Copper depletion is an agenda of the Money Power Allodials (think about it...).
1. Bio-active Copper is not on nutrition labels,
2. Bio-active Copper is not in NPK fertilizer,
3. Bio-active Copper is chelated by glyphosate so the body can't use it... or the animals it is fed to.
4. Bio-active Copper is stripped out of its activating protein/enzyme ceruloplasmin by ascorbic acid. In contrast, nature's whole food C has 4 copper atoms to donate to make Cp-Cu in every single molecule,
5. Bio-active Copper is depleted by excess calcium because calcium depletes magnesium, a mineral required to activate the ATP7B enzyme to load copper into ceruloplasmin to make the copper transportable and bio-active.
6. Bio-active Copper is depleted by vitamin D supplementation because it upregulates calcium absorption at the expense of magnesium and it depletes retinol, which is the parent of retinoic acid, another nutrient required by ATP7B to load copper into ceruloplasmin. Nature complexes about 10x retinol relative to vitamin D.
7. Vitamin D testing is a big hoax, a obvious lie that everyone seems to love too much to question. D has two forms -- storage and active. Testing only storage and declaring active must be low is NOT SCIENCE. It is pysence, and you've been duped. Low storage D can correlate with high active D, which correlates with high oxidative stress. The D supplements promote the oxidative stress long term by depleting ceruplasmin-bound copper (Cp-Cu), which regulates iron recycling, ensures oxygen is efficiently turned to energy in the mitochondria, and energizes all the antioxidant enzymes, which will fail without copper present. Cp-Cu is both the necessary transport mechanism and a fully functional enzyme in its own right.
excess calcium depletes magnesium, which is required to complex copper atoms with ceruloplasmin, Vitamin D supplements turbocharge calcium (and deplete magnesium and bio-copper) and deplete retinol, which is the parent of retinoic acid, an other substrate required to complex copper with ceruloplasmin (ATP7B).
How to build muscle at home?
Strength training is the fountain of youth.
Yes! I’m 61 and I’ve been lifting weights and walking. The other day I was dusting my furniture and I just automatically got down on the ground and did it and got back up…both without using my arms or hands!! That was amazing to me!
You are superwoman mother
Min 50 - HUGE! The older the age, the more profound and life saving the difference between the fit and the average person. Don’t be the norm, age well, remain strong. Use muscle, don’t lose it.
Whenever I'm struggling, I just wind it back to one goal: master the art of showing up.
As long as I walk into the gym, do something, I've won.
Facts!
I like this!
Yep. Sitting is the new smoking.
Facts!!
So love this! Because walking into the gym is the hardest part!
Sal is the best! I transitioned from being a cardio bunny to consistently lifting weights a year ago. I’ve also been eating more protein. I still do some cardio, Zone 2 and HIIT mostly. The result is mind blowing. I look and feel better after two kids than I did in my twenties. ❤
Wow
I love Sal and Mind pump too! Game changer I’m 55 feel better than I did in my 30s❤😂🎉
You sure do!
I'm obsessed with cardio. I'm trying to stop. Lol.
@RapSessionsWithKeela Do both. It's so rewarding 🎉
Jack Lalanne was the runner up Mr America in 1954. At age 54 he beat Arnold Schwarzenegger age 21 in a push up contest at Muscle Beach. He did his daily exercise routine the day before he died at age 96. You CAN BE a bodybuilder and be healthy just DON'T take steroids.
As someone who just turned 60 and is 50lbs over weight - I really enjoyed this conversation….he skillfully made increased fitness seem doable for a non athletically driven person.
You really should completely avoid processed food if you have food addictions. Packaged and fast food are carefully designed to create craving/addiction. The other reason you can't stop eating is cuz processed food has no nutritional value, so you just ate tons of calories but no nutrition.
Yes thx I needed to hear this
I fell on a slippery rock today whilst walking, my bum didn’t even hit the floor, my arms went down and pushed involuntarily and I was up and standing instantly.. this blew my mind I am 53 and was 260lbs 4 months ago now 200 and dropping… this is good diet and reversed diabetes and weight training and I am so glad I made the effort
Workout because you love and care for yourself because it will lead you in the right direction. Truth bomb !
Thank you Sal! I do yoga 5-7 times a week and walking a few times a week. I’ve been trying to fit in 1 hour at the gym 2 times a week for strength training for a while and just can’t get it in. I work 30 hours a week and have 2 young kids, make whole food everyday
The advice on 15min a day for strength is so great! I’ve been able to get 15min in a few times a week at home for a few weeks! Thank you!!! 🙏 🙏🙏
been working with a trainer for 45 minutes 2 days a week . Im 72 and my impedance scale says my body age is 48-51. I don't ever want to stop and wish I had started a long time ago. I don't even care about the weight anymore. I think that will come eventually as he said.
You are awesome! I'm starting the same path now at 55 and hope to be at your level of health as well, eventually.
That is an inspiration to me. I need to be more like you with the exercise. As an adult, I had always been about 125 pounds and thin. In my forties I slowly started gaining about five to ten pounds a year. In my late fifties I was panicking at 200 pounds. So I worked at it and slowly lost 30 pounds over five years. But it was a constant battle back and forth with sugary foods. At the start of the pandemic I went on keto for a total loss of 65 pounds. I don't eat any sugary foods now, or crave them. And I only drink water, eat hearty soups or stir fry meats and veggies. Things like that. And some fruits, nuts and other small snacks. I have been finding workout vids to watch. Finding them and doing them are two different things.
Awesome! Keep going! 🎉🎉🎉❤
Rock on mam!
I feel so light and healthy no more heavy weight is holding me down making me feel sluggish. 1yr ago I weigh 245pd now at 60yr old today I'm now at 187, and still going, thanking myself for pushing through and never giving up on myself.
Sal is truly inspiring… he and his team at Mind Pump are passionate about helping people. Thank you for the insight, motivation and service 🙏
WOW! Blow away from Sal. I am in my 60's and last year fractured my tibia. Lost so much muscle during my recovery. It was scary. I joined the Y and started water aerobics in the summer now I am doing HITT classes, Zumba toning and working out at home with hand weights. I've notice I am improving more and more since June 2023~In fact I've gained back all the muscles that I lost plus improving on my muscles.
Very good for you Donna! Do NOT be afraid of using reasonably heavier weights as you get stronger- it will help your metabolism and increase muscle mass, but in a positive way.
I feel so light and healthy no more heavy weight is holding me down making me feel sluggish. 1yr ago I was at 245pd now at 60yr old today I'm now at 187, and still going, thanking myself for pushing through and never giving up on myself.
“Learn to enjoy the process ❤️❤️❤️ “ Sal, thanks so much ! Keep the interviews coming, you’re great. I wish you the best.
I love his honesty. I didn’t understand the depth of health and fitness until now
Sal Is the man! One of my personal favorite voices in the world of fitness. Still continue to learn so much from him!
My God Sal, you nailed it at the end. I could not agree more that the those in power don't want us to be healty and in shape. They know it is not just a physical aspect but mental as well. Hands down to both of you.
I eat whole foods only and have given up all processed food completely. How? Carnivore diet. Complete game changer for me, so easy to follow, cured my food addiction,.obesity, hypertension, arthritis, depression, gerd, eczema. I can finally excercise and lift weights without developing new injuries.
There wear so many answers I needed in this video. Thank both of you 🙏🤎 so much for the great work you do to help others.
Great video Dhru!! Thankyou!
Sal always speaking FACTS, great podcast!
Of course if their body is not fat adapted, not used to using fat as fuel, their body expects new carbs for energy instead of using the energy already stored on their body or new fats as fuel. But that's a temporary state. They can get to a point where their body isn't screaming for new blood sugar spikes from carbs. And they should, since blood sugar spikes cause inflammation in the cardiovascular system and many other problems with chronic high carb intake.
Thank you for going straight to the point when interviewing him.
Fascinating interview. I learned so much! Thanks for having Sal on. He explains things so well!
Fire your phone and go to the gym , lift and eat whole foods sounds like a plan to me .
Great help ! Awesome talk. Thank you 🙏 ❤
Excellent interview/conversation, extremely illumatating 🙏Thank you
Yes! I’ve worked at and worked out at all different styles of gyms. They are mostly all very accepting but the “hard-core” style gyms were always the BEST!!
Great interview! Really appreciate Sal. Thank you to Dhru Purohit for such good questions.
Sal, this is the best podcast -- perfect for me! Dru, thank you!
Two brilliant human!
Feels great when i see new podcast here 😊.
This was so helpful!!!! I love this episode!
One of the best interviews about health and Well being, I love this! ❤
Sal is like a breath of fresh air. He speaks the truth even though the truth is not popular
By far the most helpful podcast regarding health that I’ve heard……thank you and most appreciative as I begin my healthful life journey
This is one of the best podcasts I’ve ever seen…it covers a wide range of topics and gave me some new insights.
Excellent interview Dhru! I’d never heard of a Sal before but he’s awesome. Thank you for all your valuable work.
Yay Sal ! Yay Dhru 2 of my faves ! ❤
Brand new to your channel tonight, thank you for the great content. Golden moment at 1:47:31 - thank you for stating this out loud; it's more profitable in so many areas for people to be less healthy and less aware of fitness truths. Also love the advice to not over train. I'm a recent victim of pushing too hard too fast and now I am able to do less, in certain areas, than I was able to do before hand. Hoping I can recover eventually and get back to where I was at earlier.
Insurance is the one market that doesn't want us sick.
This was so informative and so helpful in being able to enhance my life. Thank you Dhru & Sal.
Thank you Dhru for this guest and quality interview! You’re awesome!! ❤❤
I really think we need to let go of the calories framework, its just wrong and can be very misleading (as many expert demonstrated, like Jason Fong and Robert Lustig) Eat whole food and move your body, stop tracking calories.
This was awesome! I really enjoyed listening!
Mostly agree with what was discussed. Definitely, missed the boat by lack of a discussion regarding women in the peri menopause and menopausal stages of life. Hormonal changes have a significant impact on weight distribution and what works for weight loss in women. Men don’t face this same issue.
Such a great conversation!
I know it is 5 months later but thank you so much for this content, very valuable. Thank you
REALLY a great video. thanks so much for putting it out, it answered a lot of questions I had in mind, and also reiterated some facts. Now I feel I have a simple yet powerful roadmap.
Simply amazing talk,you guys are awesome
It is possible to gain weight eating less, you cannot ignore the hormonal effects of certain foods…particularly when there’s already insulin resistance…
I eat very little - try to fast 18-6 or 20-4 and a still have gained about 10 pounds in the last two or three weeks. I just don't get it .
You are so right its the good life that is getting people stress.
You guys are awesowe!❤
I thought i knew all well known mindset and health gurus and I surprised that I didnt come across this amazing channel before…ohh and I am a big fan of Sal now. Thank you for this amazing video. Now i need to find Sal’s channel ❤
Thanks for this excellent podcast! Sal has such a high emotional intelligence and his health and fitness knowledge is highly progressive!
I listen to Sal regularly, but this was a very good interview! Beneficial on so many levels.
Where?
Thank you for discussing the politicization of health.
Amazing knowledge !!!
This talk helped me so much ! I can’t thank you enough. Thank you very very much ❤❤❤
I lived in Belgium and France for over 10 years. Nobody talks about exercise or diet but what I noticed is they all take long walks in nature or bike perhaps run etc. as far as food is concerned they sit and eat slowly and usually they cook at home more. One thing I hardly saw is that they eat fried food or gigantic pieces of cake etc. yes they have dessert but tiny portions and they are not as sugary as the USA. They hardly snack maybe once a day they stop at 3 or 4 to have coffee and dark chocolate or small very small desert.
This podcast is packed. I learnt alot with regards to exercise, sleep and nutrients.
Definitely the editor does that.
Love the closing. We see as well!
I have to disagree that it's all about palability and calories. Humans are not bomb calorimeters. The measurement of calories matter only up to a certain point. As Fung states 2000 cals of salmon will produce different results from 2000 cals of oreo cookies.
As for cancer taking up ketones as fuel it has only been shown to do that in the lab where they presented cancer cells with ton of insulin and BHB. In the body it cannot be reproduced as Tom Seyfried debunked. Cancer is cancer they all behave the same irregardless of what type and location. They use anaerobic glycolysis fermentation of glucose and glutamine.
From watching his show regularly I'll say that Sal would agree with the calories part. They quite often talk about the thermic effect of foods and the different hormonal and behavioral effects they can have.
I love Dry Farm wines. No sugar, low alcohol. I always recommend it.
I wanted to share that i absolutely enjoyed this podcast. 1000k 👍
Thank you a very informative 2 hours
When i worked the census i met a few fit 80 year olds. Awesome inspiration.
My experience in gyms has been EXTREMELY negative. I was harassed, mocked and shamed.
I wasn't even that large or unfit.
I respect everything that was said, except for the claim that gyms are accepting places.
I know that to be untrue from experience.
Get over yourself
I've never seen anyone mock a large person in a gym and I've been going to gyms since the 80s.
You’re probably insecure and think people are laughing or talking about you. I agree people at the gym are not mocking or harassing you.
That stinks. Some people can be really awful!😢
I have had the same experience! Home gym is the answer
I'm carnivore for 5 months age 58 feel pretty good hardly any exercise great weightloss just starting exercise now living in NZ 🇳🇿
Amazing Show
Thank you so much 😁 ❤
Awesome talk! Just shows you don't have to agree with everything someone says. I disagree with his take on the pandemic, but that is just me. I appreciated his knowledge on diet and wellness.
Do you think that the hormetic stress effect was also a factor with the body builder cancer study? Such a powerful episode. Thank you!
Sal is the best! And by the way get his book the resistance training revolution it’s a great book to have on hand to get your technique down.
I used to think I had to workout super hard and sweat hard core in order to see progress. This was eye opening!
Any kind of physical activity is good, even a 30 minute walk every day is better than being sedentary.
Im just like this man!!! My body runs good on high fats and protein
This was a fantastic intetview!
I would trade my 6 pack for a million bucks any day!
This is such a grounded stance on health and nutrition. I've came to dislike the extreme stances that people have taken. Most people can get results and heal without going to extremes. What a breath of fresh air! Thank you.
You're a hot mama.
@@howardmighty6764have some respect for people... never seen a lady before ?
You're hot.
Love it ❤️
I need to listen to this again, because i think i dozed during part of it. Does he recommend a particular way of eating? Other than hitting protein goals?
Sal is my new healthy content addiction
Great information.
If cancer is an artifact of low mitochondrial energy production, perhaps the lack of exercise is an artifact of low mitochondrial function (which leads to cancer) more than exercise prevents cancer.
Perhaps both are in play.
But consider that your cause and effect flow could be, at least partially backwards.
In practical terms, I would expect a person with compromised mitochondrial function to get cancer faster with aggressive exercise due to the increased oxidative stress caused by the extra acidic exhaust put out by damaged mitochondria.
Perhaps depression is the body’s way of purposefully stopping such activity as a survival mechanism.
Thank you Gents for this podcasts.
What is cratin?
Is it sold at Supermarkets?
Creatine is an amino acid. Found in health food stores or vitamin stores. maybe some food stores. Its a powdered protein supplement. I might have misspelled it. You can add it to a liquid to make a protein drink to increase your grams of protein if needed.
Yes, it's spelled Creatine ❤🎉 Amazing supplement 🎉
This is great
What are the names of the supplements substituting for Ozempic discussed 3/4 of the way thru the podcast?
Cool vid.
Processed foods, does that include Collagen Peptides powder. I add it to my bone broth every day to up the protein.
I needed this for 2024.
I am plant based for 9 years now, I feel great, plenty energy, doing weights 6 times a week 20 min and I love it. Only problem I can’t lose my belly fat and I feel bloated all the time… frustrating
Try pea protein in green smoothies?
Tried and really really don’t like it
How do I find out more about zone 2 cardio ? I have no idea where to start
24 commercial dude, really? Such an injustice to this video.
UA-cam premium has no commercials. It will change your life. Best investment on that interwebs
I'm mid-50's menopausal with a torn labrum (from too many squats and shallow hip sockets I didn't know about) and sciatica on my hip now. I don't know where to start, but maybe will look at TRX.
Start with standing arm exercises and slowly expand into lower body isolations with no weights
Bi Identical HRT helped me get my physical back.
Wow! I really enjoyed learning about this trainer's approach to health and fitness. I just started my fitness journey at 53. I'm also considering Map 15 program. Dr Drhu you asked all the right questions.Any advice on knee pain that I developed from squatting?🙏
Squats are dumb. Stop doing them.
Same thing happened to me with over training with squats. Talk to a personal trainer at your gym to find healthy ways to exercise the same muscles. I'll be talking to an ortho dr as well very soon to see if I've done permanent harm; you may need to do the same thing. Don't over train any part of your body or the same thing may happen (probably will). I've had access to a few incredibly talented people who have helped me get on the right path. If only I had done the research BEFORE injury!!
Knees over toes guy fixed my knee
@@emh8861 lmao.
Squatting isn't the problem. Doing too much too soon, and bad form are the problems. I started my overweight out of shape inflexible sciattica dizzy etc 80 year old mother, whom has had surgeries on both knees, and never did lifting or fitness before, on CrossFit. Squatting did not hurt her knees, it helped everything immensely. Twice a week for a few months, and to her great surprise she took first in the World in 79+ in the CrossFit Open. It's all in the approach. I'm happy to help anyone. PS: I'm 61 F.
great video - how in the world do I get that much protein in a day?
I had a friend who was very muscular - much more than I ever could be. He had a heart attack 10 years below my current age. I’m under muscled - been catabolic for decades.
My diet was better - it had to be given my condition.
But his muscle alone didn’t protect him.
I think many confuse the effect with the cause.
The cause is mitochondrial health.
Healthy muscle is an expression of healthy mitochondria.
However, some people’s bodies allow them to gain muscle even when their mitochondria is compromised.
The muscles then require the essential mitochondrial nutrients (magnesium / copper) that become unavailable to, say, the heart.
It’s the mitochondria, and it’s a complex system that most way over simplify.
Muscle did not protect my friend and likely accelerated his heart attack.
My lack of muscle - a literal inability to add muscle - likely prevented a heart attack in me.
…
My goal is to renutrify and detoxify my my mitochondria so that I can become anabolic with healthy mitochondria…
That is the best of both worlds.
On the body builders and lower cancer rate - wonder if this has been normalized for age (as cancer rates increase significantly with age)
Cancer feeds yes on sugar aka bad foods white diet
People are drinking their calories. Happy hour everyday and then a second one before bed. 1000 calories easy.
Hello. How much muscle do you think a 60 year old women could gain in 1 year? One who lifts weights consistently and eats plenty of healthy food (above her maintenance calories etc....) and protein and is doing everything right. Just a rough estimate or range would be great. I know there are a lot of variables but hoping you could give me a rough range. Thank you! (Not on any kind of hormones or artificial anything etc....) And not interested in being a body builder.....would just like to put on maybe 8 or so pounds to be stronger and healthy. I'm not sure if this is your area of expertise.