Listen to the full episode: https://youtu.be/6jLhl8Zaznw?si=jaBuMbIWQApYpeEv 

Why does starting your day with protein reduce anxiety for the rest of the day? In this Fitness Friday episode on the Habits and Hustle podcast, Sal Di Stefano joins me to break down the science of blood sugar control, why intermittent fasting is "a terrible way to lose weight," and the shocking truth about cardio versus strength training for fat loss.

We also unpack the biggest mistake women make when tracking progress: obsessing over the scale instead of body composition. Sal explains why 40% of weight lost through cardio comes from muscle, shares a study where strength training alone beat cardio AND strength training combined for fat loss, and reveals why psychologists now prescribe high-protein breakfasts to anxious patients.

Sal Di Stefano is a fitness expert with over 20 years of personal training experience and co-host of the Mind Pump podcast, one of the top-rated fitness shows in the world.

What we discuss:

How protein at breakfast controls blood sugar and reduces anxiety throughout the day

The two-question filter for any fitness advice: "Will I do it?" and "Is it realistic?"

Intermittent fasting's original purpose and why it fails for weight loss

Cortisol addiction and the binge-restrict cycle fasting creates

When cold plunges hurt more than help for overstressed people

Cardio vs strength training: why 40% of cardio weight loss comes from muscle

The study where strength training alone beat cardio for fat loss

Ditching the scale: better metrics for tracking body transformation

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Find more from Sal: 

Instagram: @mindpumpdistefano  

Podcast: https://mindpumppodcast.com/

X: https://x.com/mindpumpsal 

Find more from Jen:

Website: https://www.jennifercohen.com/

Instagram: @therealjencohen  

Books: https://www.jennifercohen.com/books

Speaking: https://www.jennifercohen.com/speaking-engagements