Episode 124. A Dialog with Dr. T. Colin Campbell

Episode 124. A Dialog with Dr. T. Colin Campbell

★★★★★
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Show Notes

Best-selling author and nutrition scientist Dr. Thomas Colin Campbell joins Coach Scott Abel for a conversation about whole food-plant based diet, as well as commentary on the myths, business, and politics of nutrition.

Dr. Campbell’s new book, due out in 2019, seeks to answer the question “how can we know as much as we do [about plant-based diet], and still get pushback?” and also will attempt to find out why his evidence-based message on nutrition is so difficult for the establishment to accept.

 

Why is there so much resistance to plant-based dieting?

  • It’s the whole food—not the individual nutrient in that whole food—that matters.
  • Taking a single nutrient we think matters and put it in pill form doesn’t have the same benefit as when consumed in the whole food. Combinations of nutrients matter.
  • The supplement industry sells “single-cause-single-effect” products.
  • Scott uses the analogy of using vowels and exclamation points for writing. Just because they’re important doesn’t mean they should be used with abandon.
  • Dr. Campbell has gotten to know professional, hall-of-fame caliber athletes who have tried plant-based eating and improved, even when in the peak of their condition. Lower protein, not higher protein, is the key.
  • Most people think protein only comes from animals. We [can] get ideal levels of protein from plants.
  • Chemicals in animal protein increase the risk of cancer.
  • Oils out of a bottle, or refined sugars, are also a problem.
  • Dr. Campbell grew up on a dairy farm and never had any intention of learning what he has about dairy products.
  • The meat and dairy industries, as well as fitness industries, have a lot to lose if [plant-based eating] catches on.
  • Campbell references studies that show direct correlation between introduction of animal protein into the diets of different populations and certain types of disease.
  • Glutens belong to a class of compounds called lectins which affects a small percentage of the population (perhaps 2-3% but not 30 to 40% of the population).
  • The Plant Paradox demonizes lectins, which are only found in plants.
  • Complexity creates confusion. This plays into the hands of people who want to take a small piece of information and exploit it.
  • Fame and fortune take precedence to actually helping people.
  • Good science involves experimentation, observation and peer review.
  • The average person doesn’t understand what makes one piece of research good or bad.
  • Dr. Campbell is 84, has never taken meds, occasionally takes an aspirin.
  • Scott asks if there’s any supplement he’d recommend. B12 maybe.  It’s not harmful.
  • Campbell’s Center for Nutrition Studies offers a certification in Plant-Based Nutrition.
  • Plant-based eating can cut healthcare costs, and we could feed the world.
  • Scott: Two essentials of any diet strategy: 1. Must be sustainable and 2. Must serve the body. Campbell agrees, particularly to sustainability.
  • We need to start thinking about sustainable food production.
  • Campbell doesn’t like the term “vegan.” It’s born out of ethical considerations and doesn’t take science into account. Also, the vegan diet has a high degree of fat in it…they’ve traded one type of fat for another.
  • Scientists whose work Dr. Campbell respects and admires:
    Dr. Caldwell Esselstyn, Dr. John McDougall, Dr. Pam Popper, Dr. Michael Greger and Dr. Neal Barnard.

 

About Dr. Campbell

  • Thomas Colin Campbell, PhD., is the Jacob Gould Schurman Professor Emeritus of Nutritional Biochemistry at Cornell University.
  • He received his Bachelor of Science from Penn State University, and his Masters’ Degree and PhD form from Cornell, where he currently works in the Division of Nutritional Sciences.
  • Has dedicated his ~60-year professional life to the science of human health, focusing primarily on the correlation between diet and disease, and in particular, cancer.
  • Has authored 339 research papers, and is the recipient of more than 70 grant-years of peer reviewed research funding, mostly from the National Institutes of Health.
  • Campbell co-authored the landmark textbook, The China Study, which has sold more than 2 million copies worldwide…and wrote the New York Times bestsellers Whole, and The Low Carb Fraud.
  • Several documentary films—Forks Over Knives, Eating You Alive, Food Matters, and PlantPure Nation—feature Dr. Campbell and his research.
  • He has been active in national and international policy development on food and health for over 20 years.
Select Books* on our topic by T. Colin Campbell

The China Study
The Low Carb Fraud
Whole, Rethinking the Science of Nutrition
The Campbell Plan

* available on Amazon

 

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Episode 123. I Wish I Could Eat Carbs

Episode 123. I Wish I Could Eat Carbs

★★★★★
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Show Notes

Scott’s clients are frequently asked what they eat to get so lean and stay that way. Their “high-carb diet” answer often surprises people. Scott provides scientific research in attempts to expose that fat makes you fat, not carbs.

 

The fat you eat is the fat you wear

  • Scott’s clients consume a high-carb diet.
  • Some who think “carbs make you fat” often believe only [a select few] can eat carbs and be lean, that lean carb-eaters are somehow special.
  • A 2001 study published in the American Journal of Clinical Nutrition looked at the effects of overfeeding.
    Two populations were studied: overweight women, and lean women. The study concluded that lipogenesis (fat) increases after overfeeding with glucose and sucrose to the same extent in lean and obese women, but does not contribute greatly to total fat balance.
  • The traditional Okinawan diet is renowned for its healthiness.
  • Okinawa has 2-1/2 times the Japanese national average of people over 100 years old.
  • Following the introduction of Western diet there (e.g. fast food), the next generation of Okinawans became the fattest in Japan and prone to a range of obesity-related illnesses.
  • Human evolution studies are often cited by Paleo and Keto diet advocates. A recent study from University of Chicago shows that high carb diets were necessary for brain development.

[References]

 

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Episode 122. Struggling with Fitness or Diet Goals

Episode 122. Struggling with Fitness or Diet Goals

★★★★★
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Show Notes

Perspective helps frame an individual’s definition of struggle. Some report “struggles” with diet or fitness goals, while others deal with life issues of sickness or the death of a loved one. Scott doesn’t think they compare.

 

“Although the world is full of suffering, it is also full of the overcoming of it.”

-Helen Keller

  • How people define struggle and suffering varies.
  • Some people see working toward diet and fitness goals as true struggle.
  • Considering the suffering associated with sickness and loss of life, diet and fitness struggles don’t seem to compare.
  • Scott shares recent examples of people he knows who are dealing with disease and loss of life.
  • Larger life issues—such as terminal disease or loss of loved ones—add perspective when considering fitness and diet “struggles.”
  • Fitness and diet struggles are frequently self-imposed, unlike death and disease.
  • A healthy lifestyle should be a choice…something to be enjoyed.

 

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Episode 121. How to Build a Great Physique, Part 2

Episode 121. How to Build a Great Physique, Part 2

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Show Notes

Surf’s up!! Scott applies a surfing analogy to explain program design and mastery for muscle hypertrophy and physique development.

 

Surf the curve, then ride the wave

  • Optimum muscle development benefits come once a workout program is mastered, but you first must “paddle out into the water.”
  • “Surfing the [reps] curve” requires first getting into a program for a while.
  • Once “in the water”, the trainee can then “surf the curve” of rep ranges, based on the program goal.
  • The physique athlete shouldn’t be concerned about their “weights going up.”
  • Muscle hypertrophy (bodybuilding) programs and rep ranges aren’t the same as for powerlifting or strength.
  • No single rep range is best all by itself.

Rep ranges
6-8…8-10…8-12…12-15…15-20, and 20

 

  • The purpose of the program influences the rep range.
  • Program mastery becomes possible after a few weeks of following it.
    E.g, Scott followed Hardgainer Solution for two years.
  • It takes time to get familiar with a program before mastering it becomes possible.
  • Using the surfer analogy, “riding the wave” refers to the mastery phase. Mastery is when most adoptive benefits become evident.
  • Don’t abandon a program too early and move on to another before you reach the mastery phase.
  • Programs operate over three realms of time: immediate, residual and cumulative:
    Immediate refers to today’s workout,
    residual refers to recovery and short term, and
    cumulative refers to the overall, longer time frame of the program.
  • Think in terms of whole workout programs instead of individual workouts.
  • Personal trainers especially should check out Scott’s Program Design Masterclass.

 

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Episode 120. The Precept of Occam’s Razor

Episode 120. The Precept of Occam’s Razor

★★★★★
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Show Notes

Achieving and maintaining a lean physique is much simpler than the diet and fitness industries might want you to believe. Scott applies the principle of Occam’s Razor to illustrate the point.

 

“Everything should be made as simple as possible, but not simpler.”

-Albert Einstein

Occam’s Razor:

  1. A philosophical principle that says that the simplest solution tends to be the correct one.
  2. The more assumptions that must be made, the less likely an explanation.
  • People who eat mostly plants tend to be leaner, which should be simple and easy to understand.
  • People often ask questions to get answers that support their current beliefs.
  • Correct solutions may disagree with those beliefs, and there’s a tendency not to listen to different opinions, regardless how simple or correct they may be.
  • “Clinically tested” doesn’t mean “clinically proven”.
  • Cultures that have historically had the longest life spans consume a high percentage of carbs in their diets.
  • Complicated ideas abound in the fitness and diet industry when the best eating strategies are simple.
  • Choose the goal, then choose the sacrifices required to achieve the goal.
  • Expectations often exceed the efforts [a person’s willing to make to achieve them.]

 

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