Episode 108. Women, Food and Breast Cancer

Episode 108. Women, Food and Breast Cancer

★★★★★
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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).

 

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Episode 93. More Diet and Fitness Industry Nonsense

Episode 93. More Diet and Fitness Industry Nonsense

★★★★★
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Show Notes

The food industry leverages diet fads to boost sales of ordinary products. This episode discusses how buzzwords and misconceptions are used to promote ordinary foods as extraordinary, and unhealthy “favorite” foods as healthy.

 

“Keto” is a physiologic state, and not a type of foodstuff.

 

  • One of Scott’s clients sent him a photo of a bag of coffee branded as “keto”, which got him thinking.
  • “Ketosis is a state of illness.”​ – Dr. Michael Greger. Carb-deprivation can lead to ketosis. Certain foods can contribute to ketosis, but there are no “ketogenic” foods.

    Example:
    coffee works at burning fat by burning fatty acids and allowing for greater exertion during physical activity due to its hormonal and adrenal effects. Coffee itself doesn’t induce ketosis.
  • “Keto” is just Atkins rebranded.
  • Using industry logic, products like eggs, cabbage and water could also be branded as “ketogenic”.

On to diet foods…

  • Diet brands frequently promote ‘the foods you love to eat’, including cookies, cake, and pasta dishes.
  • Scott cites Michael Pollan, who said that, when buying packaged foods, look for fewer than four ingredients with single syllables. Example: almonds, salt, etc.
  • Fitness industry “Diet foods” have long lists of ingredients with chemical names, many of which are fillers, binders and types of sugar. It’s inconsistent for diet foods to include ingredients that make people fat to begin with.
  • “Eat food, not too much, mostly plants.” –Michael Pollan
  • Scott shares a YouTube video that argues plant-based diets promote health and that no-carb/low-carb diets harm people. The video points out promoters of no-carb/low-carb diets who are overweight:
    WHY LOW CARB DIETS ARE A SCAM (7:23 onwards)

Scott is offering free content on food and eating issues. Follow this link for starter materials:

http://scottabelfitness.com/foodissues

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Episode 82. What Real Research Says about Training for Physique Development

Episode 82. What Real Research Says about Training for Physique Development

★★★★★
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Show Notes

A discussion about what really works to build a better physique, featuring a clinical study published in the Journal of Applied Physiology in 2016: Morton et al. “Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men.”

This research’s results contradict popular fitness industry dogma that says, ‘train for strength and development will come.’

 

About the Study

  • This research studied 49 healthy young men who had been doing resistance training (RT) for at least the past 2 years and at least 2 workouts per week, including at least one lower body workout.
  • Studying trained persons is important, because untrained persons demonstrate short-term adoptive response.
  • The group was divided into High Rep (HR) lower weight, and Low Rep (LR) higher weight sub-groups. The HR group did 3 sets of 20-25 reps per set of about 30 and 50% of 1 Rep Max (RM). The LR group did 3 sets of 8-12 at about 75-90%.
  • Reps were performed to “volitional failure”, meaning until another rep can’t be performed without cheating or help.
  • The increases in muscular strength were not significantly different between groups. The exception was bench press 1 RM, which increased more in the LR group.
  • The study also measured changes in hormones. “Post-exercise levels of circulating hormones did not change as a result of the RT intervention and were unrelated to changes in muscle mass and strength.”
  • This study (and a recent meta-analysis) do not support the assertion that greater weights are required for muscle growth, especially [when compared to] lighter, moderate weights are used to volitional failure.

 

Important Take-Aways from the Study

  • Intensity is more important than load. This study controlled for how hard the study subjects were working out.
  • Hormonal levels didn’t change, so there’s no evidence here about the importance of supplements or their timing.
  • Training heavy has to do with how much load the muscle is under at the cellular level, not how much weight is on the “bar”. Intensity of effort is the goal, not amount of load.
  • Hypertrophy and strength gains are not a function of the load lifted.
  • Continually training heavy invites unnecessary joint strain. Training with moderate weights and higher reps decreases stress on joints, allowing for more training longevity (training into later years).
  • The best bodybuilders are not the best powerlifters, and vice versa. You won’t see a lot of remarkable physiques at a natural powerlifting competition.
  • First two principles of exercise physiology: 1) Overload; 2) SAID = Specific Adaptation to Applied Demands.
  • This study, along with other previous studies, directly proves that hypertrophy and strength gains are not a function of the load lifted.
  • Intensity of effort is what determines hypertrophy.
  • Morton, et al, “Taken together with previous data (428), the findings of the present study, along with a recent meta-analysis (35), do not support the assertion that higher-load RT is a prerequisite to maximize RT-induced muscle hypertrophy especially when lower-load exercises are performed to volitional failure.”

 

Episode 80. The Foundations of Success

Episode 80. The Foundations of Success

★★★★★
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Show Notes

Coach Scott Abel discusses the mindset foundations of long-term success, based on some of the principles found in his book, The Mindset of Achievement, which is available for free at:

 

scottabelfitness.com/achieve

 

What you must embrace:

 

  • Three key ideas: keep high standards, be disciplined, and have high expectations.
  • You can’t have the “wants” without the do’s! Or, put another way: “No perks without the works”.
  • Pressure is perception, but it is also something you can and should invite. Pressure is a sign of growth and challenge.
  • You can’t let other people dictate the direction of your process.
  • High expectations come with baggage – if you expect a lot for yourself, then you must expect a lot from yourself.
  • Structure and regimentation are grounding forces. These things are generally mandatory, not optional.
  • You can abide in these principles without struggling “against” them. Life happens and you deal with it, and this brings peace of mind.
  • Have a passion for yourself, not just this or that product.
  • Being truly passionate means not relying on motivation.
  • Remember that respect is earned… but yes, this also includes many aspects of self-respect.

 

LINKS & RESOURCES

 

Get Scott’s book (for free) The Mindset of Achievement

scottabelfitness.com/achieve

Visit Scott’s Book Catalogue

 

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The Cycle Diet Program

Episode 79. All About Testosterone

Episode 79. All About Testosterone

★★★★★
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Show Notes

Coach Scott Abel discusses testosterone, how it relates to your fitness goals and health, and some of the myths that surround it.

 

Facts about the master hormone Testosterone

Although testosterone is known to be a male hormone (as a sexual hormone), it is also present and has the same important functions and effects on women.

Testosterone is not just the sex hormone as is widely known, but is also involved in various lesser-known biological functions that affect the body physically, mentally, and somatically. In its natural form, it helps protect/prevent/reduce illness and deterioration in major organs like heart and brain, and strengthens other structures like muscles and bones.

HRT (Hormone Replacement Treatment) has shown to influence components of functional memory and often provides a better recovery rate. It aids the mood by reducing/preventing anxiety, depression, and excessive emotionality. Right amounts contribute to positive mood and disposition.

Middle-aged people just over their 40’s tend to show signs of low T, which affects the quality of life: “not great, not bad… just flat” as Scott points out. They often come barely noticeable as energy levels are affected, as well as virility and vitality.

A Quote from Doctor Morgentaler: “Sooner or later men will develop deficiency of testosterone because the tissues and feedback loops just get weaker or wear away. […] Low T is underecognized and undertreated… there’s no good reason to deprive men of a treatment that can help them regain their mojo.”

According to Scott, you’re not going to be young again, but you’re going to be youthful. Low T is a part of aging, but that doesn’t mean that it should be accepted and not treated. Your quality of life can overall improve with a simple and mostly effective treatment.

Find a good professional to check your levels of testosterone. You can ask for a referral to get to the right doctor. Let them know that you know, and be your own advocate.

 

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