Episode 130. Metabolism First: How Diets Make You Fat

Episode 130. Metabolism First: How Diets Make You Fat

★★★★★
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Show Notes

Scott’s said for years that calorie restriction diets set in motion a metabolic cascade that make a person fatter over the long term. A study published in the New England Journal of Medicine in 2011 comes to a similar conclusion.

What happens to the body long-term after weight loss, particularly with diets that emphasize short-term loss over long-term consequences?

 

Train the metabolism to be a fat burning machine, not a fat storing machine.

  • “Abelisms” highlighted here:
    • Metabolism must be fed, not starved.
    • Coax the body and it responds. Force the body and it reacts.
    • Coax the body = relative calorie deficits vs. forcing the body = absolute calorie deficit.
  • Low-calorie, low-carb diets, intermittent fasting, cleanses, etc., have unintended long-term consequences.
  • Diets aimed at short-term weight loss set physiological processes in motion that lead to weight gain. These happen in the immediate, residual, cumulative realms of time.
  • Metabolic resets are really just deprivation diets.
  • Deprivation, calorie-restriction diets program the body’s “computer” to store fat.
  • Ghrelin is the hunger hormone. It stimulates food intake and promotes fat storage. The study showed an increase in ghrelin after 62 weeks.
  • Lose weight fast is a recipe to gain weight slow…and forever.

Quotes from the study that speak to long term effects of low-energy dieting:

  • “Caloric restriction results in acute compensatory changes, including profound reductions in energy expenditure and levels of leptin and cholecystokinin and increases in ghrelin and appetite, all of which promote weight regain.”

  • Ratings for preoccupation with thoughts of food, as compared with baseline ratings, tended to increase at week 10 (P=0.09) and were significantly increased at week 62 (P=0.008).”

  • “…many of these alterations persist for 12 months after weight loss, even after the onset of weight regain…”

  • “…in an environment in which energy-dense food is abundant and physical activity is largely unnecessary, the high rate of relapse after weight loss is not surprising.”

[Reference]

Sumithran P, et al. Long-Term Persistence of Hormonal Adaptations to Weight Loss. October 27, 2011 N Engl J Med 2011; 365:1597-1604.

 

A whole food plant-based diet lets you get lean (and stay lean) without trying. Learn more about whole food plant-based diet at NutritionStudies.org, and check out the Plant-Based Nutrition Certificate Course.

 

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Episode 129. Reflections on my Discussion with Dr. T. Colin Campbell

Episode 129. Reflections on my Discussion with Dr. T. Colin Campbell

★★★★★
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Show Notes

Scott makes some high-level observations about health, longevity and integrity following his interview with Dr. Thomas Colin Campbell.

 

Live until you die.

  • If you’re in your 40s or 50s, it’s never too early to think about the quality of your life moving forward.
  • Surviving isn’t the same thing as thriving. Add life to years, not years to life.
  • Dr. Campbell is finishing another book at age 84. Many people at that age are retired and suffering health problems.
  • Scott’s dad lived until he was 87 but had a litany of health issues that began around his 50s. He ate a typical American diet, where the plate was several shades of beige and few bright colors (i.e., fruits and vegetables.)
  • Dr. Campbell said during the interview that he takes no meds or supplements. He demonstrates the benefits of a whole food plant-based lifestyle.
  • If carbs are so bad for us, why is Dr. Campbell so healthy?
  • Ellsworth Wareham, cardiothoracic surgeon, worked into his 90s and lived until he was 104. He attributed his longevity to a plant-based diet.
  • Long-term health benefits should accompany weight loss [meaning weight loss should be accomplished in a healthy way.]
  • Dr. Campbell followed where the research led him, an example of integrity.

“Get busy living, or get busy dying.”

– Andy Dufresne, The Shawshank Redemption

Want to learn more about a whole food plant-based diet? Visit Dr. Campbell’s Nutrition Studies website. Take control of your health: enroll in the Plant-Based Nutrition Certificate course.

 

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Episode 128. Magic Tricks and Photo Shoots

Episode 128. Magic Tricks and Photo Shoots

★★★★★
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Show Notes

Scott shares personal stories from his bodybuilding past to illustrate techniques the fitness and supplement industries use to create the illusion that their products work.

 

The Story Behind the Story

  • To prep for one photo shoot in Muscle Mag, Scott enhanced his vascularity by taking a sauna and chewing niacin a few minutes beforehand.
    • Warm air and niacin improve superficial vascularity; makes vessels disappear beneath the skin.
    • Niacin can make the skin red and itchy.
  • Techniques like this are used in before and after photos to promote supplements.
  • Supplement companies began paying Scott to transform models with 12-week programs to get them photoshoot ready with training and diet. They would then credit the bodybuilders’ appearances to the supplements.
  • Scott never took any of the supplements that his photos were used to promote.
  • White backgrounds are used in photo shoots to accentuate the model’s ripped appearance.
  • Scott and Andy would have Cycle Diet cheat days shortly before photo shoots and showed up super-lean.
  • The Cycle Diet kept Scott and Andy photoshoot ready year-round.
  • Thinking a supplement will create a great physique instead of diet and hard work is like thinking you can be a rock star without learning how to play guitar.
  • If [a supplement] sounds too good to be true, it probably is.

 

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Episode 127. Engaged to be Divorced

Episode 127. Engaged to be Divorced

★★★★★
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Show Notes

Scott compares repeated diet failures common with fad dieting to the cycle of unhealthy romantic relationships.

Remember: Insanity is doing the same thing over and over, and expecting a different result.”

 

People who don’t learn from their history are destined to repeat it.

  • Unhealthy relationship cycle: Meet, courtship, engagement, wedding, honeymoon, facing that the relationship won’t work, divorce, learning nothing, then repeating the same cycle later thinking it will be different this time.
  • This cycle is often repeated because the process of meeting and courtship is glorified. This is true of vogue diet trends.
  • Deprivation and denial diets are back, alive and well. A few of the current vogue diet trends:
    • Seven-day metabolic reset
    • Intermittent fasting
    • Keto diet with intermittent or true fasting
    • One meal per day
  • Cutting carbs is a form of fasting.
  • Thinking a diet will work doesn’t change how the mind and body will respond to it.
  • Diets that call for deprivation and denial run counter to the hardwiring of the brain, and are therefore doomed to fail in the long term.
  • Falling in love with a diet blinds the dieter to internal signals from the body that the diet isn’t healthy, sustainable, or abusive to the body.
  • “Keto flu” is the body’s way of signaling that something’s wrong.
  • Deprivation diets are repeated when hope wins out over experience.
  • Metabolic compensation system operates in the immediate, residual and cumulative realms of time.
  • Fad diets operate in the short term, immediate time frame.
  • People don’t talk about their diet failures. All that’s publicized in social media are the short-term results.
  • Consequences of unhealthy diets can be experienced long after the diet is abandoned.
  • The longest, most important relationship you will ever have is the one you have with yourself.
  • Since when does a survival diet have anything to do with robust health?

We are the only mammal on the planet that fears its food.

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Episode 126. Nutrition Research Lies and Deception

Episode 126. Nutrition Research Lies and Deception

★★★★★
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Show Notes

Scott reacts to a recent podcast featuring a debate between plant-based diet advocate Dr. Joel Kahn, and alternative medicine practitioner Chris Kresser who promotes paleo and a line of supplements.

 

“A lie will go round the world while truth is pulling its boots on.”
– C.H. Spurgeon

  • People want their preconceptions reinforced; they will often not challenge what they hear if what they hear agrees with the preconception. Few seldom fact-check what they hear.
  • People love to hear good news about their bad habits.
  • Scott references Ryan, of HappyHealthyVegan.org, who also reacted to the Rogan podcast with a series of YouTube videos of his own that debunk Kresser’s comments from the interview.
  • During the debate, what was represented was the exact opposite of what the referenced research says. Also, Kresser defends not having a study to support claims by replying “Lack of evidence isn’t evidence against.”
  • To highlight the fallacy in the ‘lack of evidence” comment, Scott makes up a Rice Cake Diet as an example: it calls for eating four rice cakes a day and taking a line of supplements. He says there’s no science behind it but that “lack of evidence isn’t evidence against” it.
  • It’s possible to mix a little bit of truth and a misrepresentation of research to make a point. This is true with fad diets.
  • Scott immediately gets suspicious when he sees supplements being promoted along with a particular dietary approach.
  • During Scott’s work years ago in the supplement industry, he learned that single nutrients are identified as important, then isolated in a powder or pill then marketed as must-haves.
  • In his book Whole, Dr. T. Colin Campbell discusses the benefits of the whole food instead of a single ingredient.
    Want to learn more about a whole food plant-based diet? Visit Dr. Campbell’s Nutrition Studies website. Take control of your health: enroll in the Plant-Based Nutrition Certificate course.

Get an entire module of "Food Freedom" as a Free Email Course
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