Published December 2020 on YouTube

1445: Eight Golden Rules of Health & Fitness

1. <Untitled Chapter 1>

Sal and Adam discuss the eight most important things to focus on for optimal health and fitness, including managing stress, getting good sleep, and having good relationships. They also introduce a promotion for workout bundles with PRX Performance.+

2. Golden Rules

Sal, Adam, and Justin discuss the foundational rules of health and fitness that are often overlooked in favor of more specific details. They emphasize the importance of creating good habits and changing lifestyles, especially for the average person dealing with chronic health issues due to poor eating habits and lack of exercise.+

3. 1 – Don't overeat.

Overeating and Health:Sal explains why overeating is the worst thing for your health and how it can cause problems even if you eat healthy food. He suggests changing your relationship with how you feel at the end of a meal to prevent overeating. Justin and Adam discuss how this behavior might be passed down from generations that lived through food scarcity.+
Satisfied Eating:Sal and Adam discuss the importance of eating until you're satisfied, not until you're stuffed. They share personal experiences and strategies for changing your relationship with food and understanding the feeling of satisfaction.+
Satisfying Meals:Justin, Sal, and Adam discuss strategies to achieve satiety during meals. Justin suggests starting with proteins and fats, while Sal recommends slowing down and chewing food properly. Adam shares how meal prepping and portion control can help clients understand what a satisfying meal feels like and avoid overeating.+
Mindful Eating:Sal, Justin, and Adam discuss the benefits of mindful eating, including the Okinawan practice of eating until you're 80% full. They also touch on the importance of tracking and measuring your food to increase awareness and avoid overconsumption.+

4. 2 – To eat MOSTLY whole foods.

Whole Foods vs Processed Foods:Sal explains the benefits of eating mostly whole foods, which tend to be more nutritious and healthier than heavily processed foods. He also highlights how processed foods are designed to make people overeat, using the example of a bag of Lays potato chips. Eating mostly whole foods can automatically reduce caloric intake by 500 calories a day, according to several studies.+
Whole Foods vs Processed Foods:Adam and Sal discuss the benefits of slowly incorporating whole foods into your diet instead of immediately restricting processed foods. Studies show that processed foods are designed to be addictive, making it difficult to stick to a restrictive diet. By focusing on adding whole foods, people can naturally lose weight without feeling like they are missing out on their favorite foods.+
Eating Whole Foods:Justin, Sal, and Adam discuss the importance of eating whole foods and the negative effects of consuming processed foods. They suggest aiming for a diet consisting of mostly whole foods, with only a small portion of processed foods, in order to naturally eat less and avoid overeating.+

5. 3 - Drink water.

Hydration for Weight Loss:Sal and Justin discuss the importance of drinking water for weight loss. They explain how flavored beverages can add hundreds of calories to your diet and encourage overeating, while water can actually decrease your appetite. They also address the misconception that water is boring and offer tips for staying hydrated without relying on sugary or artificially sweetened drinks.+
Hydration Strategies:Adam and Sal discuss the importance of hydration and the negative effects of drinking calories. Sal suggests switching to carbonated water as a strategy for those who struggle to drink enough water. Drinking enough water can improve skin, digestion, and sleep.+
Hydration for Weight Loss:Adam, Justin, and Sal discuss the importance of staying hydrated for weight loss and overall health. They share personal experiences and client success stories, emphasizing the benefits of drinking water for curbing hunger, reducing fatigue, and eliminating aches and pains.+

6. 4 - To move every single day.

Daily Movement Strategy:Sal shares a strategy for daily movement that is easy to maintain and doesn't require carving out a large chunk of time. He emphasizes the importance of moving every day, especially in our sedentary lifestyles, and offers a solution that attaches activity to something we already do.+
Walking for Health:Adam shares how taking a 30-minute walk after meals with his partner became a lifelong habit that not only helped with weight management but also improved their relationship. Walking became a time for them to be present with each other and have great conversations without any distractions.+
Movement is Medicine:Justin, Sal, and Adam discuss the importance of movement in our daily lives and how it benefits our health. They emphasize that even small movements like taking the stairs or parking further away can have long-term health benefits. They also discuss the negative effects of sitting for prolonged periods and the importance of injecting movement into our daily routines.+

7. 5 - Lift heavy things every once in awhile.

Resistance Training Benefits:Sal explains the benefits of resistance training, including its ability to boost metabolism and maintain a fast metabolism. One or two days a week of resistance training can make a big impact on health, and it is the only form of exercise that reliably speeds up metabolism.+
Consistency and Resistance Training:Justin, Adam, and Sal discuss how they implement consistency and resistance training into their own lifestyles. They share their personal experiences and how their approach has changed over time, emphasizing the importance of lifting heavy things and the health benefits of resistance training.+

8. 6 – Sleep well.

Importance of Sleep:Sal and Adam discuss the importance of sleep for overall health and well-being. They emphasize that good sleep is just as important as diet and exercise and can have a significant impact on chronic illnesses. Adam shares his realization about the necessity of a night routine to prepare for quality sleep.Show transcript +
Better Sleep Habits:Adam, Justin, and Sal discuss the importance of having a sleep routine and preparing for quality sleep. They suggest using aids such as blue light blocking glasses, chamomile tea, and winding down before bed. Chronic poor sleep can have detrimental effects on health, including a 40% increase in heart disease risk for those who get less than 7 hours of sleep a night.+

9. 7 – Manage your stress.

Managing Stress:Sal discusses the importance of managing stress and reframing stressful situations to make them feel less stressful. He shares a personal story about how he reframed a stressful situation and explains how balancing out stressful situations with stress-relieving activities can be a game changer.+
Power of Stillness:Adam, Justin, and Sal discuss the power of stillness through meditation and reflection. They share their personal experiences and techniques for finding the silver lining in stressful situations and releasing negative thoughts. Writing things down and practicing gratitude are also helpful tools for achieving a peaceful state of mind.+
Managing Stress:Adam and Sal discuss managing stress by training yourself to reframe situations and respond to stress in a positive way. They suggest practicing self-awareness and finding ways to reframe tasks to reduce chronic stress. Sal also shares the benefits of laughter in reducing stress and tension.+

10. 8 - Be a good friend.

Sal, Adam, and Justin discuss the importance of having good relationships with the people around you and how it can contribute to longevity. They also emphasize the need to evaluate your circle and avoid toxic relationships that can fuel negativity and hinder growth. Being a good friend without expecting anything in return is the key to finding good friends.+