Realistic Expectation: 10–20 Pounds Change

This episode is brought to you by BiOptimizers, Ollie, and Maui Nui.

As we gear up for the new year, there’s no better time to revisit tried-and-true advice from one of our favorite guests. Most people don’t struggle because they lack discipline, they struggle because they’re following guidance that was never designed to stick. In this conversation, you’ll get a practical, science-backed roadmap for building habits that actually last, so you can step into the coming year with clarity, momentum, and a plan that truly works.

Today on The Dhru Purohit Show, we’re revisiting one of our most powerful conversations with personal trainer and Mind Pump Media co-founder Sal Di Stefano. We dig into the biggest pitfalls that sabotage fitness goals and prevent people from having their fittest year yet. Sal shares his top tips for incorporating underrated forms of movement, building activity into your entire day, and staying consistent for sustainable results. He also breaks down the unrealistic goals that hold people back, from a lack of specificity to an overreliance on trendy supplements. If you’re looking for inspiration to make 2026 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 (00:42)

• Why movement results in better choices throughout the day (4:38)

• Getting results versus keeping results (9:36)

• Unrealistic approach to calorie cutting and how to build a proper foundation (14:06)

• Nutritional advice or myths we can leave behind (18:53)

• Insights into the fitness and wellness industry (30:42)

• The one supplement Sal recommends and the research behind its effectiveness (33:53)

• How to use caffeine appropriately (39:42)

• Being specific with your goals and focusing on one at a time (44:51)

• Prioritizing simple whole foods and fiber (50:47)

• The risks of sitting too much and how to counteract them (56:11)

• How to get started with a sustainable routine (1:02:04)

• Over-exercising and finding balance (1:05:17)

• Final thoughts and key takeaways (1:09:32)

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 Podcasts, TikTok, YouTube, and their Website.

This episode is brought to you by BiOptimizers, Ollie, and Maui Nui.

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