Episode 75. Detox Diets, Cleanses and Elimination Diets

Episode 75. Detox Diets, Cleanses and Elimination Diets

★★★★★
Enjoying the Podcast?
« CLICK HERE » to leave us a review and rating!

Show Notes

Scott discusses some research on detox diets, cleanses, and other forms of elimination diets.

Detox diets for toxin elimination and weight management: a critical review of the evidence.

From the article abstract:

Although the detox industry is booming, there is very little clinical evidence to support the use of these diets. A handful of clinical studies have shown that commercial detox diets enhance liver detoxification and eliminate persistent organic pollutants from the body, although these studies are hampered by flawed methodologies and small sample sizes. […] To the best of our knowledge, no randomized controlled trials have been conducted to assess the effectiveness of commercial detox diets in humans. This is an area that deserves attention so that consumers can be informed of the potential benefits and risks of detox programs.

Key quote from the article:

“It is known that dieting in general has an estimated success rate of only 20%. (84). A possible explanation for this lack of success is that animals and humans have evolved mechanisms to defend against weight loss because starvation can lead to reduced fertility and even death (85).” (p. 681)

Scott points out that dieters need to consider three realms of time: the immediate, the residual, and the cumulative.

Detox diets feel good in the immediate realm of time during those first few days or weeks—which is why they seem like they’re working—but consumers don’t realize that the rebound or metabolic or hormonal push-back they experience in the residual and cumulative realms of time was caused by the initial diet, even though there might be a delay between the actual dieting and the longer term ramifications.

	
	
	

Episode 74. Recent Research on Interval Cardio and Fat Loss

Episode 74. Recent Research on Interval Cardio and Fat Loss

★★★★★
Enjoying the Podcast?
« CLICK HERE » to leave us a review and rating!

Show Notes

Scott discusses research on using interval training and cardio for fat loss, and what the research actually shows, according to a new article in Vice discussing several studies and meta analyses.

Recent Research on Interval Cardio and Fat Loss

Quote from the article, summarizing the research:

High-intensity interval cardio doesn’t burn any more fat than traditional cardio, according to new research in Obesity Reviews. That’s what scientists determined after they analyzed 31 studies on the topic and found the two methods resulted in the same fat loss.

[…]

The scientists compared three different methods: steady state cardio, done for 20 to 60 minutes at about 65 percent of maximum effort; high-intensity interval training, cardio in one-to-four-minute spurts at about 80 percent of max effort; and sprint intervals, done in 8-to-30-second bursts at an all-out effort. When the scientists matched the methods for how much energy each burned—for example, a 30-minute, slower bike ride that burned 500 calories compared to 15 minutes of bike intervals that also burned 500 calories—they discovered that participants lost equivalent amounts of fat.

Scott adds in how own experiences and nuances for fat loss training and fat loss cardio.

LINKS & RESOURCES

 

The original article in VICE

https://tonic.vice.com/en_us/article/new9e8/your-seven-minute-workout-sucks

Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment

http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075

National Weight Control Registry

http://www.nwcr.ws/Research/default.htm

 

About Coach Scott Abel:

Main Website

Facebook

Youtube Channel

Program Design Masterclass

Library Archives

The Cycle Diet Program

Episode 73. Cortisol: What You Really Need to Know

Episode 73. Cortisol: What You Really Need to Know

★★★★★
Enjoying the Podcast?
« CLICK HERE » to leave us a review and rating!

Show Notes

Scott discusses cortisol with a more balanced view. You actually can’t live without it, and there are negative side effects to not having the right amount of it.

What you really need to know about cortisol:

All hormones the body produces serve vital functions; that’s why our bodies make them.

Pop culture is full of reports and ads demonizing cortisol, but this is too simple.

Primarily, cortisol helps the body respond quickly and usefully to stress. Remember, cortisol doesn’t “cause” stress – it is a response to stress.

Cortisol also stimulates brain function under stress; and it stimulates the muscles, heart and circulatory systems too. This isn’t a ‘bad’ thing. If these effects of cortisol happen in the right physiological context as they are meant to, these are good effects, not bad effects.

Cortisol can help fight jet lag, fatigue, ADD, confusion, hypoglycemia, sugar cravings, anxiety, irritability, depression, low blood pressure and apathy, among others; also cortisol helps improve digestion and optimize metabolism by stimulating appetite, aid the joints movement, eases inflammation and pain (as a natural reliever), and is a natural immune system enhancer.

All hormones do their jobs in a delicate dance and balance, so there’s no reason to hold them back.

The takeaways? Stop second guessing your body’s natural hormone functions and processes. They exist for very good reasons! Stick to the basics, and eat a healthy whole foods diet that makes sense in order to help with healthy and proper hormone balance.

 

LINKS & RESOURCES

Scott’s Main Website – scottabelfitness.com

Scott’s Facebook – facebook.com/CoachScottAbel

Scott’s Youtube Channel – youtube.com/scottabelcoaching

Episode 72. JC Santana on Hybrid Training, Biomechanics, Supplements and More

Episode 72. JC Santana on Hybrid Training, Biomechanics, Supplements and More

★★★★★
Enjoying the Podcast?
« CLICK HERE » to leave us a review and rating!

Show Notes

JC Santana returned once again to discuss a wide variety of topics related to functional training, mixing various hybrid forms of training, diet, supplements, aging, real life, and more.

Assorted Topics

The trio discussed different gym environments. Sometimes JC will spend literally 2 hours going through his workout, and yes, that includes lots of chatting with friends. But he still gets the work done.

Scott lamented the differences in gym environments these days, comparing your average big commercial gym to the comradery you can see in Pumping Iron.

Mike noted that Daniel Coyle talks a lot about talent hot spots or talent hot beds in his book, Talent is Overrated, and his upcoming book, The Culture Code, is actually going to be all about these.

JC admits to being a “biohacker,” and downs 35-40 pills a day. But he thinks when you get into it for vanity reasons, well, that’s a slippery slope.

Bret Contreras’ glute work has helped JC a lot recently with his squats, and for the first time he’s actually feeling his glutes in his squats. But to do this, it involved a lot of exercises that guys typically don’t want to do… because they’re misguidedly viewed as “women’s exercises”.

There was a lot of discussion about hybridity and hybrid forms of training – when to bring bodybuilding into functional training, or vice versa.

The dumbest thing JC has done? Stepping on a stability ball to talk about how dumb it is to step on a stability ball. Yes, it led to injury.

 

Find out more about our guest today,
JC Santana:

JC’s Main Website – IHPfit.com

JC’s Instagram – Instagram.com/ihpfit

JC’s Facebook – Facebook.com/JCSIHP

Where should I send your book?

Just tell me where to send you the five strategies. (Your copy comes in PDF form.)

Awesome! Check your email to get the opt-in link!

Powerlifting Bench Press Course


Sign up to get Kevin's EXACT Bench Press Training Programming as he Preps for the Championship!

You have Successfully Subscribed!

The Innervation Primer... FREE!

Let me know your email address so I know where to send it. I will never spam or share your address.

Success! Check your email for your confirmation link. :)

The Innervation Primer... FREE!

Let me know your name and email address and I'll send it over!

You have Successfully Subscribed!

The Abel Starter Set... FREE!

Let me know your name and email address and I'll send it over!

You have Successfully Subscribed!

The Base Hit Strategy Article Series

Let me know your name and email address and I'll send it over -- totally free.

You have Successfully Subscribed!

Free Bulking Meal Plans

Let me know your name and email address and I'll send them over -- totally free.

You have Successfully Subscribed!