Episode 492: Sal Di Stefano: The Morning Meal That Reduces Anxiety & Why Fasting Backfires

Oct 10, 2025

In this discussion with Sal Di Stefano, a fitness expert and co-host of the Mind Pump podcast, he reveals how starting your day with a protein-rich breakfast can significantly reduce anxiety and stabilize blood sugar levels. Sal dives into the pitfalls of intermittent fasting, explaining why it often backfires for weight loss. He also challenges conventional wisdom on cardio versus strength training, citing studies that show strength training is more effective for fat loss. Overall, it's a fresh take on sustainable fitness habits.

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ADVICE

High-Protein Breakfast Reduces Anxiety

Start your day with a high-protein breakfast to stabilize blood sugar and mood.
Psychologists now recommend ~30g protein in the morning to reduce anxiety and cravings.

ADVICE

Pick Habits You Will Actually Keep

Choose fitness habits you will actually maintain and fit your life before chasing ideal effectiveness.
Ask yourself: 'Will I do it?' and 'Is the commitment realistic?' before starting anything.

INSIGHT

Fasting Is Cultural, Not A Magic Diet

Fasting has long cultural and spiritual roots but was not designed for weight loss.
Weight loss from fasting happens because people eat less, not because of a magic metabolic effect.

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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