Show Notes

Scott’s clients JP and Byron—who have lost a combined 170 lbs.—join the show, talking about how they’ve used The Cycle Diet, intelligent workout routines and internal discipline to transform their physiques.

Real people, Real lives, Unreal results!

• Scott starts the show by sharing a testimonial from a client who reports improved lab results after following a Scott Abel Fitness custom vegan diet plan.
• Making a firm commitment is the first step toward transformation.
• Client Byron has lost nearly 75 lbs. since he began working with Scott January 1st.
• Client JP lost 100 lbs. and has kept it off for four years while his physique continues to improve.
• People continue to be amazed that Scott’s clients can transform their physiques without counting calories or macros, etc.
• The ability to read one’s own biofeedback, not external cues, is what differentiates a sustainable diet strategy from an unsustainable one.
• Gauging one’s own fullness following a meal (biofeedback) guides portion sizes for subsequent meals.
• Good coaching isn’t giving someone a hand-out, it’s giving them a hand up.
• A skilled coach can read cues from a client to determine if they will be a weight loss “tourist” or “permanent resident.”
• A productive coach-client relationship demands the client be vulnerable and open to feedback.
• Before-and-after coaching is easy. Coaching for long-term transformation requires the coach to critique the client honestly, and the client must be willing to receive the feedback.
• The guys discuss refeeds and how to prepare for the first refeed after starting the Cycle Diet. Enjoying food is a good thing; it shouldn’t be feared.
• Preparation is key to maintaining a diet plan. For instance, Byron prepared meals in advance for a camping trip.
• After four successful years on the Cycle Diet, JP has transitioned to completely whole food plant-based. He recently dropped all animal products from his diet.
• Being [truly] informed differs from being imprinted with dogma. Research makes good decision-making easy.
• Decision fatigue exhausts the ability to make good choices. A good diet strategy that is based on principles removes the need to make decisions about eating.
• Being a balanced, strong, healthy individual requires a strong body, mind and spirit. If all three are strong, the whole person is strong.
• Committing to diet won’t work. The commitment must be to something bigger.

Show Notes

Scott shares observations and useful lessons learned about diet, training, and life in general, during his annual vacation to Aruba… lessons that can be leveraged for personal transformation.

“At the moment of commitment, the entire universe conspires to assist you.”

– Johann Wolfgang von Goethe

• Scott and Ange traveled to Aruba for a two-week “vegan vacation,” yet weren’t 100% sure how many vegan options would materialize.
• In addition to his weekly Cycle Diet refeed, Scott uses his Aruba vacation for an annual two-week refeed. He wasn’t sure how successful he’d be at staying on his vegan diet protocol during travel.
• Traveling isn’t an excuse to break from an eating strategy.
• What you focus on, expands. Pretty much everywhere Scott and Ange went, they found vegan options, even in the airport. Scott noticed that options just seemed to appear.
• Using searching services such as Google or Yelp and typing in keywords like “vegetarian” or “vegan”, works well to find stores and restaurants that serve those foods.
• Vegan options often cost less due to fewer ingredients that often add to their price tag. However, not every vegan option is tasty or inexpensive, but that’s not a reason to give up the eating strategy!
• There’s a big difference between an enjoyable refeed and binge eating. Consider that binge eating is often a consequence of absolute calorie deficit.
• Avoiding food, traps a person inside the “thin cage.” Proactive, wise food choices are liberating. Scott will be releasing a Food Freedom course within the next few weeks.
• If you want to be lean and stay lean, surround yourself with others who are lean.
• Scott contrasts two gyms where he trained in Aruba. The attitude of the people mirrored the condition of the gyms.
• Learn to be present and in the moment wherever you are. It’s easy to take your stress with you on vacation.
• Overdependence to technology contributes and detracts from daily life. Yes, technology allowed Scott and Ange to share their vacation as it unfolded, but in contrast, there were people sitting in a group interacting ONLY with their smart phones.
• Scott cites three examples of people he observed in Aruba, who were surrounded with sand, sea and sun of the Caribbean, but taking in none of it because -among other limiting reasons- of the overdependence to their phones.
• Consequences of lifestyle impact people in ways they may be completely unaware of.

Show Notes

Dietary fiber appears to be the star of the show when it comes to reducing risk of breast cancer. Scott cites scholarly articles from reputable scientific journals that emphasize the importance of whole food fiber, and soy.

The more fiber and soy, the less risk

• Advocates of high protein-low carb diets are reacting strongly to research showing vegetarian and vegan diets. Scott observed that these individuals don’t provide any exchange to rebut research into high carb and high fiber diets.
• A study (Vertanen et al) has just been released. It documents heart failure risks associated with high protein diets.
• Crowding out meat from a diet is shown to be important.
• Eating a vegan diet reduces risk of all causes of [disease related] mortality.

About Fiber

• Fiber consumption is directly related to lower risks of breast cancer. At least one study showed an “inverse association” between fiber intake and breast cancer risk.
• The more fiber, the less risk, and vice versa. The results from this study in the European Journal of Nutrition show that dietary soluble fiber intake is associated with a significantly reduced risk of breast cancer among pre-menopausal women.
• The average woman in the US eats too little fiber.
• Eating high-fiber foods is superior to taking fiber supplements. 25g a day is a minimum fiber recommendation. Conscious vegetarians take in about 37g per day, and vegans consume more than that.
• If you’re going to measure anything in a diet, better make it be fiber.

About Soy

• Soy appears to be another nutritional “angel” in the fight to prevent breast cancer. Its phytoestrogens have protective effects against this form of cancer.
• Soy also has protective effects against ovarian cancer, according to a study published in the British Journal of Cancer.
• Best soy sources (unprocessed of course) are soybeans, soy nuts, edamame, tofu, miso, and soy milk.
• Dairy is the bigger risk factor in suppressing male hormones.

[References and Citations]

Vertanen et al. (2018). “Intake of Different Dietary Proteins and Risk of Heart Failure in Men.” The Kuopio Ischaemic Heart Disease Risk Factor Study. Circulation: Heart Failure. Vol 11, Issue 6.

Li Q, et al. (2013). “Dietary fiber intake and risk of breast cancer by menopausal and estrogen receptor status.” European Journal of Nutrition. 51(1):217-23.

Dong, Jia-Yi, et al. (2011). “Dietary fiber intake and risk of breast cancer: a meta-analysis of prospective cohort studies.” The American Journal of Clinical Nutrition. Volume 94, Issue 3, pp 900–905.

Clemens, R, et al. (2012). “Filling America’s fiber intake gap: summary of a roundtable to probe realistic solutions with a focus on grain-based foods.” Journal of Nutrition, 142(7)

Lee, SA, et al. (2009). “Adolescent and adult soy food intake and breast cancer risk: results from the Shanghai Women’s Health Study.” American Journal of Clinical Nutrition, Jun;89(6).

Wu, AH, et al. (2000). “Effects of soy foods on ovarian function in premenopausal women.” British Journal of Cancer, Jun;82(11).

Show Notes

So you want to cure cancer, autism, reverse the aging process, and regrow amputated limbs, all by just using drug-free, natural ingredients? Well, here it is.

The Worst of the Wild Wild Web

• A recent drug-free “miracle cure” claims to cure cancer, autism, reverse the aging process, and regrow amputated limbs. Scott immediately goes off on the ridiculousness of it all.
• The “cure” appeared on a renowned talk show and over the internet. It involves using only natural ingredients, but in a way that is really harmful (e.g. drinking gallons of salt water.)
• To lure people in, it is marketed as a drug-free way to achieve health and wellness.
• The miracle protocol causes explosive diarrhea and other unpleasant side effects like nausea and dizziness, which are explained as healing symptoms.
• This harmful protocol preys on desperate, sick people. Not unlike taking advantage of the elderly.
• The inventor dismisses any negative reaction by the medical and scientific community as a conspiracy. Unsurprisingly, this person advocating this miracle cure has no scientific or medical training.
• Scott refuses to use the name of the person or the “miracle” product to prevent any further publicity; he does talk about it to promote awareness.
• A popular talk show host recently featured this person as a guest, which only serves as an endorsement.
• Any publicity for a scam is harmful. Some people will believe anything.
• Part of this inventor’s large following on the web comes from others exposing the dangerous concoction and wild claims.

“A LIE can run around the world before the TRUTH puts on its shoes.”

You may be interested in…

The Cycle Diet Book
The Cycle Diet Complete Course
Metabolic Damage and the Dangers of Dieting
Beyond Metabolism
Permanent Weight Loss