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.

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Episode 125. If Seeing is Believing…

Episode 125. If Seeing is Believing…

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Show Notes

Coach Scott shares the specifics of his own recent medical lab results to demonstrate how his body has responded to a vegan diet.

 

Feeling good is as important as positive health measures

  • Scott goes line by line through his laboratory report, showing the number count tresholds for each item. All tested within healthy ranges.
  • He asked his doctor specifically to include measures for iron, B12, protein, and sex hormones, since those are frequent targets of vegan diet naysayers.
  • Vegan diets are reputed to not provide sufficient protein or B12, yet his B12 tested well.
  • Scott eats fortified vegan foods, and drinks 1 to 2 liters of nut milk. A single cup provides 50% of daily B12 needs.
  • Scott takes no vitamin supplements.
  • Testosterone levels continue at healthy levels. Scott says he’s been tapering his dose of hormone replacement meds.
  • His BP tested as 110/70, though he regularly salts his food with plain, iodized table salt. High sodium has been associated with hypertension (high blood pressure.)
  • Hematology measures (hemoglobin, red blood cell count, hematocrit, platelets, etc.) all fell within the healthy range.
  • Scott’s lab results run counter to what low-carb diet advocates say about high carb diet effects on blood sugar, lipids, protein, and sex hormones.

Disclaimer: These are Scott’s results. While clinical studies have shown whole-food plant-based diets to be healthy, individual results may vary. Lifestyle factors, such as exercise, smoking choice, stress level and sleep, all affect overall health.

 

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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.
  • Animal-based protein associates with increased risk for cancer and heart disease.
  • 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.
  • 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 falsely demonizes lectins as a class and which demonizes plant-based foods.
  • 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.
  • Reliable science involves experimental testing of hypotheses, professional review of results and publication in peer-reviewed professional journals.
  • The average person doesn’t understand what makes one piece of research good or bad.
  • Campbell is 84, does not use drugs, although he acknowledges their value where they are clearly indicated.
  • Scott asks if there’s any supplement he’d recommend. B12 maybe.  It’s not harmful.
  • Campbell’s Center for Nutrition Studies offers an online course and certification in Plant-Based Nutrition.
  • If a dietary lifestyle of using whole plant-based foods were fully adopted, healthcare costs could be easily reduced by 70-80%.
  • 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 book, The China Study, with his son, Thomas Campbell MD, 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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