EP 1134

1134. What You’re Getting Wrong About Exercise

Sal Di Stefano, host of The Mind Pump Podcast, joins me to take on weight training vs. cardio, why veganism is dangerous, and why reverse dieting may be key.

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In this Episode of The Human Upgrade™...

I’m pumped to welcome one of the hosts of the Mind Pump Podcast, top trainer and entrepreneur Sal Di Stefano. Mind Pump pulls back the curtain on the health, fitness, and nutrition industries, cuts through the pseudo-science, and offers science-backed solutions for enhancing performance while emphasizing health.

Sal started his journey in the gym at age 14, and I admire how he’s steadily grown a meaningful business around biohacking fitness.

On today’s episode, we take on some weighty topics like weight training vs. cardio, why veganism is dangerous, and why reverse dieting may actually be the key for results. Sal explains his fitness philosophy, which focuses on functional movement, reframing your mindset around exercise, and consistency above all else.

We also get into the nutrition side of things. Sal and I break down how much protein you should be eating per day, plus our favorite proteins—and the evil ones we avoid. We also talk carbs. Do they make you fat? How do they impact performance? What are the best sources? Then, we get fired up talking about how you can fire up your metabolism.

This episode is for everyone, from gym newbies to serious bodybuilders. And check out my episode on The Mind Pump Podcast to get a double dose of me and Sal (watch or listen).

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“Everything is telling people from every angle to do things in a way that's going to make them sick, fat, and unhealthy. To be healthy is an act of rebellion.”

SAL DI STEFANO

00:01:03

Are Bodybuilders the Edgiest Biohackers?

How Sal became passionate about fitness
Why bodybuilders are the experimenters of strength training
How to get the average person to keep consistent results

00:04:51

Strength Training vs. Cardio

Read: The Resistance Training Revolution
Why strength training is the most aligned exercise for our modern life
Is endurance cardio bad for you?
How strength training speeds up metabolism
How building muscle improves mitochondrial health

00:12:27

Understanding Strength Training as a Longevity Tool

How strength training is connected to longevity
Why building strength is important for mobility

00:16:32

Moving Toward Functional Movement

The importance of working in different planes of motion
Mind Pump Fitness Programs
Work smarter, not harder with strength training
Upgrade Labs

00:21:10

Reframing Movement in Your Mind

The long- and short-term benefits of movement
How to treat exercise like skills
Attaching movement to habits you already do
Exercising as nourishment, not punishment

00:29:17

Why Veganism Is Dangerous

Why promoting veganism pushes people toward processed foods
The least evil plant-based protein

00:33:27

Do Carbs Make You Fat?

The difficulties of measuring metabolism
Carbs’ impact on strength and cognitive performance
How many carbs a day Sal eats
Health first, aesthetics second

00:38:34

Should You Reverse Diet?

What is reverse dieting?
Why Sal puts some clients on this protocol
Eat more, increase your metabolism?

00:40:54

How Much Protein Should You Eat?

Sal’s recommendation for daily protein intake
All the factors that impact metabolism
The ideal protein intake for longevity
Debunking the mTOR argument
What is the limit for too much protein?
Hitting protein targets while intermittent fasting

00:50:18

Is There Any Good Reason To Eat Chicken?

Sal’s take on chicken
Why he tells his clients not to eat chicken breast

00:55:10

Winning Carb Choices

Sal’s favorite sources of carbs
Oxalate content in carbs
What’s causing the uptick in allergies in children?

00:59:42

Sal’s #1 Recommended Supplement

Sal’s hierarchy of supplements
Research about creatine and hair loss

01:02:00

The Single Biggest Fitness Mistake

What people get wrong starting a fitness journey
Why sustainability is the real goal

Resources

Dave Asprey’s NEW Book ‘Smarter Not Harder’ is out now: https://daveasprey.com/books

Mind Pump Podcast: mindpumppodcast.com

Mind Pump Training Protocols: mindpumpmedia.com/maps-fitness-products

Mind Pump Instagram: @mindpumpmedia

Sal’s Instagram: @mindpumpdistefano

X: @mindpumpsal

TikTok: @mindpumpmedia

YouTube: @MindPumpShow

Enjoy the show!

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Smarter
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Smarter Not Harder: The Biohacker’s Guide to Getting the Body and Mind You Want is about helping you to become the best version of yourself by embracing laziness while increasing your energy and optimizing your biology.

If you want to lose weight, increase your energy, or sharpen your mind, there are shelves of books offering myriad styles of advice. If you want to build up your strength and cardio fitness, there are plenty of gyms and trainers ready to offer you their guidance. What all of these resources have in common is they offer you a bad deal: a lot of effort for a little payoff. Dave Asprey has found a better way.

EP 1134

1134. What You’re Getting Wrong About Exercise

Subscribe To The Human Upgrade

In this Episode of The Human Upgrade™...

“Everything is telling people from every angle to do things in a way that's going to make them sick, fat, and unhealthy. To be healthy is an act of rebellion.”

SAL DI STEFANO

00:01:03

Are Bodybuilders the Edgiest Biohackers?

00:04:51

Strength Training vs. Cardio

00:12:27

Understanding Strength Training as a Longevity Tool

00:16:32

Moving Toward Functional Movement

00:21:10

Reframing Movement in Your Mind

00:29:17

Why Veganism Is Dangerous

00:33:27

Do Carbs Make You Fat?

00:38:34

Should You Reverse Diet?

00:40:54

How Much Protein Should You Eat?

00:50:18

Is There Any Good Reason To Eat Chicken?

00:55:10

Winning Carb Choices

00:59:42

Sal’s #1 Recommended Supplement

01:02:00

The Single Biggest Fitness Mistake

Resources

Enjoy the show!

LISTEN:

REVIEW:

FEEDBACK:

SOCIAL:

JOIN:

Subscribe To The Human Upgrade

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4X NEW YORK TIMES BEST-SELLING SCIENCE AUTHOR

Smarter Not Harder

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