Sal Di Stefano co-hosts Mind Pump Radio and Mind Pump TV. By 19 he was managing health clubs, and by 22 he owned his own gym. After 20 years as a personal trainer, he has dedicated himself to bringing science and truth to the fitness industry. He is the author of The Resistance Training Revolution: The No-Cardio Way to Burn Fat and Age-Proof Your Body in Only 60 Minutes a Week.

What you'll learn from this episode:

  • Food is more than fuel—how to break free from the guilt-shame cycle of overindulgence and truly be present to enjoy your holiday celebrations.

  • How to introduce novelty into your fitness routine to maintain gains when you are away from your gym—some great options include mobility work, plyometrics, and isometric exercises.

  • Having a group physical activity built into your holiday rituals is a great way to support family bonding while also helping to balance out some of the traditional foods that tend to be higher in calories and sugar. Walking is a great inclusive activity that most people can participate in regardless of fitness level.

  • Ways to keep overeating at bay—simply slowing down and talking with others about the meal can keep you from consuming too many calories. Another great tip is to wait 15 minutes before having seconds.

  • How shifting your language from, “I can’t have that,” to “I don’t want any,” allows you to take control and only say yes when you truly want to.

  • And so much more!

Resources from this episode:

The Resistance Training Revolution: The No-Cardio Way to Burn Fat and Age-Proof Your Body―in Only 60 Minutes a Week by Sal Di Stefano | Amazon

How to Lose Fat, Smash Weight Loss Plateaus, and Age-Proof Your Body | Sal di Stefano | The Genius Life 171

How to Boost Your Metabolism to Burn More Fat | Sal Di Stefano | The Genius Life 138

How to Gain Muscle and Not Get Fat During COVID-19 Self-Quarantine | Sal di Stefano | The Genius Life 103

Losing Fat Without Counting Calories, "The Game Changers," Plant-Based Politics | Sal di Stefano | The Genius Life 77

How to Lose Weight and Get in Shape | Sal Di Stefano | The Genius Life 19

Sal Di Stefano | Blog

Sal Di Stefano | Facebook

Sal Di Stefano | Instagram

Mind Pump Radio

Mind Pump TV

Free Mind Pump Resources

Loneliness Rivals Obesity, Smoking as Health Risk | WebMD

Does Eating Slowly Help You Lose Weight? | Healthline

Ghrelin: The "Hunger Hormone" Explained | Healthline

New Japanese Study Links Slow Eating to Losing Weight | The Irish Times

How to Take a Week off from Working Out | Livestrong

Study: New Fat Cells Are Created Quickly, but Dieting Can’t Eliminate Them | Yale News

What Is Mobility Training: How to Prevent Injury and Improve Strength | Men's Journal

Mobility Exercises: For Flexibility and Performance | Healthline

Examples of Isometric Exercises: For Strength Training | Healthline

Plyometrics: What It Is and How to Do It | WebMD

Here’s Why More Exercise Makes You Crave a Healthier Diet | Science Alert

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