Episode 109. Diet, Training, and Life Lessons from Aruba

Episode 109. Diet, Training, and Life Lessons from Aruba

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

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.

 

Download Free HGS Workouts


	
	
	

Episode 107. Drug-Free Breakthrough

Episode 107. Drug-Free Breakthrough

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

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

Download Free HGS Workouts


Episode 106. The Protein Con Job

Episode 106. The Protein Con Job

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

Show Notes

Scott suggests that protein is over-promoted and over-consumed. He presents scientific evidence that shows it isn’t nearly as important as the industry wants people to think and may even be outright harmful.

 

Much ado about protein

  • Many medical professionals don’t stay current on diet and nutrition research and often participate unwittingly in spreading mistruths.
  • Protein consumption these days is supra-physiologic; we’re eating way too much of it. It’s not that protein isn’t important, it’s just not as vital as it’s being portrayed.
  • Protein deficiency isn’t a problem in the developed world. It’s not something that you often see being treated at a hospital or clinic.
  • Protein is being hyped everywhere: in the super-market, restaurants, even in airports. To go further, protein supplements are being customized to specific diet niches: paleo, vegan, etc.
  • The industry promotes expensive protein and amino acid supplements that have been shown to be harmful.
  • Animal-based proteins contain the saturated fats indicated in cardiovascular disease and some cancers, but has been ignored as a problem.
  • T. Colin Campbell, author of landmark textbook The China Study, said that “the protein effect has been mysteriously ignored as a cause of disease.”
  • Campbell also wrote that “animal-based protein itself, when consumed at levels above the total protein recommendation may [promote carcinogenesis.]”
  • Carbs from whole foods are healthy. Processed carbs aren’t. Yet low-carb-high-fat proponents equate processed refined carbs with whole food plant-based carbs to portray the macro-nutrient as unhealthy.
  • The body is too “wise” to rely on quantifying macros, as in grams of protein per kilogram of bodyweight.
  • Satiation is a must for a diet strategy to work. Hunger obliterates self-control.
  • Scott doesn’t advocate formulas, but if one is needed, 80-10-10 is a good one: 80% carbohydrate, 10% fat and 10% protein.

[References]

Meeker, D. R. & Kesten, H. D. “Experimental atherosclerosis and high protein diets”. Proc. Soc. Exp. Biol. Med. 45, 543-545 (1940).

Meeker, D. R. & Kesten, H. D. “Effect of high protein diets on experimental atherosclerosis of rabbits.” Arch. Pathology 31, 147-162 (1941).

Carroll, K. K. “Lipids and carcinogenesis.” J. Environ. Pathol. Toxicol. 3, 253-271 (1980).

Carroll, K. K. “Dietary fats and cancer.” Am. J. Clin. Nutr. 53, 1064S-1067S (1991).

Armstrong, D. & Doll, R. “Environmental factors and cancer incidence and mortality in different countries, with special reference to dietary practices.” Int. J. Cancer 15, 617-631 (1975).

Carroll, K. K., Braden, L. M., Bell, J. A. & Kalamegham, R. “Fat and cancer.” Cancer 58, 1818-1825 (1986).

Hu, J. et al. “Repression of hepatitis B virus (HBV) transgene and HBV-induced liver injury by low protein diet”. Oncogene 15, 2795-2801 (1997).

Youngman, L. D., Park, J. Y. & Ames, B. N. “Protein oxidation associated with aging is reduced by dietary restriction of protein or calories.” Proc. National Acad. Sci 89, 9112-9116 (1992).

Koeth, R. et al. “Intestinal microbiota metabolism of L-carnitine, a nutrient in red meat, promotes atherosclerosis.” Nature Med 19, 576-585 (2013).

Wang, Z. et al. “Gut flora metabolism of phosphatidylcholine promotes cardiovascular disease.” Nature 472, 57-65 (2011).

Download Free Resources

Get a free starter pack of resources and exercises to deal with emotional eating issues right now:

Free Hardgainer Resources

Get the workouts right now:

Follow Coach Scott Abel

Main Website
Books, Workout Programs, Mindset Strategies and More

Facebook
Posts, Tips, Recent Activities, and Live Sessions

YouTube
Webinars, Exercises, Thoughts and More

And also on...

Instagram
Catch a Glimpse of Scott's World

Twitter
Ideas, 'Abelisms', Advice and More

Episode 105.  Vegan Diet and Angry Omnivores

Episode 105. Vegan Diet and Angry Omnivores

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

Show Notes

Scott’s received some strong reactions from both vegans and omnivores about his transition to eating vegan. Join the Coach and Andy as they continue their discussion about the vegan diet, why they made the change, and others’ reactions to it.

The research is compelling

  • Diet has become a topic to be avoided in polite conversation, along with politics and religion.
  • Scott explains that he’s not trying to convert his followers to being vegan. Rather, he is trying to educate people on the research about the benefits of eating a vegetable-only diet.
  • Research from the Journal of the American Dietetic Association and other scientific publications supports vegan [and vegetarian] diets as healthier.
    Vegans are leaner and healthier, according to the textbook Modern Nutrition in Health and Disease, Shils, ME, et al. Tenth Edition.
  • Scott and co-host Andy Sinclair switched to vegan after extensive review of scientific evidence.
  • Eating animal protein and ratio of protein to body weight (e.g., at least 1g protein per 1kg of body weight) has become dogma within the fitness industry.
  • Many vegetables have high protein contents; both Andy and Scott estimate they are consuming less protein (in terms of grams) with no ill effects but are not attempting to quantify it.
  • In general, vegetarians consume fewer saturated fats.
  • It’s possible for meat lovers to transition to completely plant-based without feeling deprived.
  • Scott only recently moved to eating vegan; he was a meat-eater for years, even after seeing the poultry and animal-slaughtering processes. On the other hand, his ex-wife decided to go vegetarian on-the-spot after they saw a goat slaughtered in an open-air market.
  • Coach and Andy discuss YouTube videos that depict animal slaughter and how that has influenced their decision to stay fully vegan. Health benefits aside, ethical treatment of animals is a consideration in the vegan diet.
  • Paul McCartney once said, “If slaughterhouses had glass walls, everyone would be vegetarian.”

[References]

Craig, WJ, Mangel, AR, “Position of the American Dietetic Association: vegetarian diets.” Journal of the American Dietic Association. J Am Diet Assoc. 2009 Jul;109(7):1266-82.

Farmer, B., et al. “A vegetarian dietary pattern as a nutrient-dense approach to weight management: an analysis of the national health and nutrition examination survey 1999-2004.” Journal of the American Dietetic Association. 2011 Jun;111(6):819-27. doi: 10.1016/j.jada.2011.03.012.

Dewell, A., et al. “A very-low-fat vegan diet increases intake of protective dietary factors and decreases intake of pathogenic dietary factors.” Journal of the American Dietetic Association, 2008 Feb;108(2):347-56. doi: 10.1016/j.jada.2007.10.044.

Orlich, MJ, et al. “Vegetarian Dietary Patterns and Mortality in Adventist Health Study 2.” JAMA Internal Medicine. 2013 Jul 8; 173(13): 1230–1238. doi:  10.1001/jamainternmed.2013.6473

Domingo, JL, Nadal, M. “Carcinogenicity of consumption of red meat and processed meat: A review of scientific news since the IARC decision.” Food Chem Toxicol. 2017 Jul;105:256-261. doi: 10.1016/j.fct.2017.04.028. Epub 2017 Apr 24.

Hamilton, CC, Anderson, JW, “Fiber and Weight Management.” Journal of Florida Medical Association. 1992 Jun;79(6):379-81.

Free Hardgainer Resources

Get the workouts right now:

Follow Coach Scott Abel

Main Website
Books, Workout Programs, Mindset Strategies and More

Facebook
Posts, Tips, Recent Activities, and Live Sessions

YouTube
Webinars, Exercises, Thoughts and More

And also on...

Instagram
Catch a Glimpse of Scott's World

Twitter
Ideas, 'Abelisms', Advice and More

Episode 104. The Aerobic Myth of Fat Loss

Episode 104. The Aerobic Myth of Fat Loss

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

Show Notes

Think that cardio puts you on the path to leanness? Think again. Scott presents scientific evidence and real-world examples that say otherwise. Listen to why you should get off the treadmill and into the weight room.

What’s wrong with cardio?
Personal trainers should know better

  • Scott kicks off the episode with a rant about “Dr. Meateater”, who developed a large internet following by claiming to eat only meat. He recently submitted to a blood test which returned terrible results, including testosterone reduced to the level of a 90-year-old man!
  • Scott first wrote about the Aerobic Myth of Fat Loss in the original edition of The Abel Approach.
  • Workouts using cardio equipment like the treadmill, elliptical, rowing machine, exercise bike, or stair climbers are all cardiovascular in nature; resistance training/weight training workouts are neuromuscular in nature.
  • Warm-ups doing cardio does not prepare the body for weight training.
    Analogy: how much sense does it make to study algebra to prepare for an English exam?
  • People in the gym often warm up with cardio because they don’t know better. Personal trainers however should know better, yet they still have clients warming up for resistance training on cardio machines.
  • What’s wrong with cardio for warm-up? Several things, among them tightening of the hip flexors, and engagement of the wrong energy system. If you do cardio at all for fat burning, it makes much more sense to do it after weight training (if done at all.)
  • Fat burns in a carbohydrate flame. Resistance training has been shown to raise VO2 max, while Cardio has not been shown to transform physiques.
  • Aerobics trains the “fat machinery” to burn less–not more–fat, because the body becomes more efficient at using fat.

 

  • Findings from scientific evidence published in journals from various medical specialties demonstrates that cardio has little to no effect over diet alone for fat loss.
  • The National Institute of Health did a study in a very elaborate facility that uses a room calorimeter that measures oxygen uptake and respiration rates of people over a 24-hour period. They tested ultra-marathon and tri-athletes -against average couch potatoes- and found no difference in metabolism in a 24-hour period.
  • Calorie burning does not equate to fat burning. Just look around the gym at the physiques of those who do the most cardio versus the resistance trainees. Cardio might change body size but will not change body shape.
  • A study published in the Obesity Journal showed that women burned even less fat than men when performing cardio.
  • “Quite simply, aerobic training is grossly over-rated: over rated for health; over rated for performance; and definitely over rated for fat loss. My personal opinion is that it is practically useless for fat loss, but the real problem is aerobic training’s detrimental effect on strength and hypertrophy work” – Alwyn Cosgrove

  • “Training for an aerobic base turns jumpers into joggers.” – Vern Gambetta

  • Scott shows long-term before and after photos of clients who’ve lost hundreds of pounds and kept it off using Cycle Diet and resistance training only.

[References]

Utter, AC, et al. “Influence of Diet and/or Exercise on Body Composition and Cardiorespiratory Fitness in Obese Women.” The Journal of Sport Nutrition (8, (3):213-222, 1998.

McTiernan, Anne, et al. “Exercise Effect on Weight and Body Fat in Men and Women.” Obesity Journal 2007: June 15: 1496-1512.

Tremblay, A., et al. “Impact of exercise intensity on body fatness and skeletal muscle metabolism.” Metabolism July: 43 (7) 814-818, 1994.

Bryner, RW, et al. “Effects of Resistance Training vs. Aerobic Training combined with 800 calories liquid diet and examining the effects on Lean Body Mass and Resting Metabolic Rate.” Journal of American College of Nutrition April: 18 (2) 115-121, 1999.

Free Hardgainer Resources

Get the workouts right now:

Follow Coach Scott Abel

Main Website
Books, Workout Programs, Mindset Strategies and More

Facebook
Posts, Tips, Recent Activities, and Live Sessions

YouTube
Webinars, Exercises, Thoughts and More

And also on...

Instagram
Catch a Glimpse of Scott's World

Twitter
Ideas, 'Abelisms', Advice and More

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!