Dhru Purohit Show
Biggest Weight Loss and Nutrition Myths Sabotaging Your Health and The Top Hacks That Actually Work In 2025
01 Jan 2025
This episode is brought to you by Bon Charge, Bioptimizers, and Our Place. Did you know most people fall short on their New Year’s resolutions? Too often, these resolutions are based on unrealistic expectations and lack a clear plan for success. Today’s guest is here to help you break the cycle with a practical guide to making 2025 the year you master consistent, sustainable habits and achieve meaningful progress that transforms how you feel every day. Today on The Dhru Purohit Show, Dhru sits down with personal trainer and Mind Pump Media co-founder Sal Di Stefano to explore the biggest pitfalls that sabotage fitness goals and prevent people from having their fittest year yet. Sal shares his top tips for incorporating underrated activities, implementing movement throughout the day, and staying consistent for sustainable results. He also discusses the unrealistic goals that often hold people back, such as lack of specificity and overreliance on trendy supplements. If you’re seeking inspiration to make 2025 the year of consistent, long-term progress, this episode is for you! Sal Di Stefano began his fitness journey at just 18, quickly rising to prominence as a trainer and opening some of the largest big-box gyms in the California Bay Area. By 24, he launched a wellness-focused fitness studio that combined expertise in hormones, nutrition, gut health, and fitness training. It was during this time that Sal developed his unique, behavior-focused approach to achieving lasting health and fitness success. Today, Sal is a highly sought-after expert known for his practical, easy-to-apply insights. As co-host of the Mind Pump Podcast—the world’s top fitness and health podcast—he’s appeared on hundreds of leading shows and frequently speaks at events for trainers and health practitioners. In this episode, Dhru and Sal dive into: The most underrated form of activity (00:00:42) Why movement results in better choices throughout the day (4:38) Getting results versus keeping results (9:30) Unrealistic approach to calorie cutting and how to build a proper foundation (14:32) Nutritional advice or myths we can leave behind (19:22) Insights into the fitness and wellness industry (32:12) The one supplement Sal recommends and the research behind its effectiveness (34:47) How to use caffeine appropriately (40:22) Being specific with your goals and focusing on one at a time (45:32) Prioritizing simple whole foods and fiber (51:37) The risks of sitting too much and how to counteract it (56:47) How to get started with a sustainable routine (1:02:47) Over-exercising and finding balance (1:06:04) Also mentioned in this episode: MAPS 15 Fitness Programs Why You Need A Coffee Break and How to Do It For more on Sal and Mind Pump, follow them on Facebook, X/Twitter, Instagram, Apple Podcast, TikTok, YouTube, and their Website. This episode is brought to you by Bon Charge, Bioptimizers, and Our Place. Ready to enhance relaxation and muscle recovery? Right now, BON CHARGE is offering my community 15% off; just go to boncharge.com/DHRU and use coupon code DHRU to save 15%. Make Magnesium Breakthrough part of your daily routine this year. Go to bioptimizers.com/dhru now and enter promo code DHRU10 to get 10% off any order and free gifts when you subscribe. Start your New Year off right by reducing your toxic load and upgrading your cookware! Go to fromourplace.com today and use promo code DHRU at checkout to receive 10% off any order. Learn more about your ad choices. Visit megaphone.fm/adchoices
Full Episode
Sal, welcome back to the podcast. Pleasure to have you here. You know, you recently made a pretty mind-blowing video, in my opinion, about the things that sabotage people the most when it comes to getting fit, losing and burning fat, and really having their fittest year ever. And one of the top things you listed on there was having unrealistic goals and expectations. You try to do too much. Yeah.
So I wanted to bring you back on the podcast to talk about the realistic things that we can do that actually significantly move the needle forward. And I want to start off with one of your number one tips, and it's on the topic of something that's so underrated, and that's walking.
Yes, yes. Walking is very powerful exercise. as a tool to improve insulin sensitivity, to improve overall health. And it's a form of activity that most people can perform with good technique and form with low risk of injury. This is a big deal because a lot of people will pick up exercise. They'll lace up their shoes and go running. I mean, the injury risk is through the roof with it. Why?
Well, it's because people stop running when they're 13 and they decide to pick it back up when they're 30 something. And it's a skill. And if you don't do it right, your biomechanics are off and injury risk is quite high. Walking still, luckily, we don't live in WALL-E world, like the animated film where everybody was on those hovering chairs. People can still walk with good technique.
So walking is a great way to move. Now, I don't want to look at this, and I encourage people not to look at forms of exercise as ways to burn calories. That's oversold quite often. The body adapts quite easily and quite quickly to calorie burn from activity. You want to look at it as a form of activity to improve your health, but more importantly, as a way to improve your insulin sensitivity.
So where am I going with this? Walking post-meal, so after you eat a meal, if you walk for 10 minutes, it has profound effects on insulin sensitivity. To put it differently, if you walked for 10 minutes after breakfast, lunch, and dinner, which would be a combined total of 30 minutes a day,
you would get better insulin sensitizing effects from doing that than you would from walking an hour at any of the time during the day. Okay, so right after you eat, go for a 10 minute walk. This has huge impacts on insulin sensitivity. Now, why is that important? Well, if you remain sensitive to insulin, You have better metabolic health and your body's more primed to do things like build muscle.
A lot of people don't realize that insulin is actually one of the most anabolic or muscle building hormones. It also balances out. There's this cascading effect on other hormones. For example, in women, insulin sensitivity is very important for balancing out things like estrogen and progesterone. And again, it's easy. Most of us don't need to put on workout clothes to go for a walk.
We could just do it outside. And if you tie it to something that you do every day, which is eat breakfast, lunch, and dinner, You're likely to be consistent. Now, a lot of people may wonder, why does walking after you eat have such big impacts on insulin sensitivity? Well, if you think of your muscles like sponges, this is a real terrible analogy, but imagine they're like sponges.
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