The Smarter Sculpted Physique: Training | Nutrition | Muscle Gain | Fat Loss

----------------------------------- ♦ A Journey into Food Freedom ♦ ----------------------------------- This episode explores how our perceptions shape reality. Scott illustrates how personal and cultural expectations shape the standard of perfection and influence our own body images. ♦ We nurture what we love and we love what we nurture ♦ • People perceive what they see based on their perspectives. Scott illustrates this by using audience participation, showing a series of pictures and asking the viewers what they see. • Personal perceptions apply to how we view food and diet. We see what we want to see. • If a person is disgusted by their own body, they will often sabotage best efforts at weight loss. We disrespect what we find disrespectful. • Scott asks: Are you working from a place of self-acceptance or self-rejection? • The “thin cage” is as much a prison as the “fat cage.” If a person’s lost a lot of weight but still worries about calorie counting, macros, etc., they’ve traded life in one cage for another. • Physique transformation success Ange Golding achieved permanent weight loss by setting a realistic, achievable goal: to look feminine and be able to wear pretty clothes. She achieved her goal and now lives in food freedom. • Cultural imprints are powerful and may not reflect realistic body image expectations. • Ideals of beauty change. Beauty contest winners from the mid-60s were curvier and fuller-figured than ideals who followed. • Twiggy—with her “streamlined androgynous appeal”—replaced Marilyn Monroe as an ideal body shape. The ideal then went further. The new term became “anorexic heroin chic.” • Are these ideals realistic and achievable, or unrealistic and unhealthy? • Women today often want a six-pack, where that would have been unheard of years ago. • The beauty industry markets products by establishing impossible standards and making consumers feel inadequate. Food and eating issues are often the result. • Body image and food issues go together. • Change is a process, not an event. Scott’s new Food Freedom course provides helpful guidance for dealing with body image. • The first module of Food Freedom is free! http://foodfreedomcourse.com/free/

---------------------------- ♦ Hardgainer Solution 2.0 ♦ ---------------------------- Coach Scott Abel introduces subtle tweaks to his bestselling workout program, the Hardgainer Solution. Fitness model Andy Sinclair—himself a hardgainer—joins Scott to discuss the program’s evolution and applications. The Hardgainer Solution (HGS) became a bestseller and later produced as a video program. http://hardgainersolution.com/ ♦ HGS 2.0! BOOM! ♦ • Scott kicks off the show by sharing Seth Godin’s blog about shortcuts and its relevance to the diet and fitness industry. https://seths.blog/2018/06/the-shortcut-crowd/ • HGS was designed specifically for trainees who work hard but have difficult time developing their physiques, related to anatomy, genetics or age. • People over 50 are automatically hardgainers. • Several genetic and age-related factors define a person as a hardgainer: - Narrow collarbones - Tall and lanky - Long limbs - Long trunk - Tendon length and attachment location • HGS works well for people who travel a lot. ♦ The Tweaks! ♦ + Two days on, one day off. + All biplexes. No triplexes in this revision. + Five sets for large muscle groups, four for biceps and triceps. + 10 reps or greater for all other exercises. + Active recovery days (tweak prompted by feedback from clients.) + Rotate of the first muscle group each day. Example: Day 1 would begin with chest, Day 2 back, Day 3 shoulders, and Day 4 legs. + Low reps, heavy weight has moved up to six reps from five. • Apply these tweaks to the existing HGS program. • Hardgainer Solution 2.0 is as versatile as the original: https://www.amazon.com/Hardgainer-Solution-Training-Building-Overcoming-ebook/dp/B00S3XFDCQ Scott recently developed an HGS variant for a military client on deployment that used his duffel bag as resistance. • Scott experimented with performing two exercises for the first body part in each workout, but quickly learned it wasn’t sustainable. • Active recovery allows trainees who find three or four straight HGS days are too much, but don’t exactly want an off day. Here are a few options for active recovery days: - Andy’s Awesome Abs http://absbyandy.com/ - Great Glutes https://scottabelfitness.com/greatglutes/ - Busy Woman’s Train at Home http://busywoman.fitness/ - Long walks. Scott takes his long walks on the hilly terrain around his home on his off days. - Yoga • There are many ways to use HGS and stay true to its operating principles, using good program design. https://scottabelfitness.com/program-design-masterclass/ • Other forms of training can be integrated. This is an example of what Scott calls “tweakology.” • HGS 2.0 stays true to the original principles: - Whole Body, Peripheral Heart Action protocol - Uses inter- and intra-workout recovery - Reps-based, not exercise-based program - No training to failure

------------------------------------ ♦ Breaking Vegan: Client Edition ♦ ------------------------------------ Straight from the Inbox, Scott shares emails from clients around the world, received during only a two-day period, raving about their own "breaking vegan" experiences and success stories. ♦ Even Better for Us Than We Thought ♦ • It can be tricky to switch to a healthier diet without unintended consequences, underscoring the value of coaching. • “Food is very personal. People have memories tied to food,”…”heavily restrictive diets can lead to disordered eating that can lead to eating disorders.”1 • Scott made his decision to “break vegan” only after considering the mountains of research suggesting it’s the healthiest diet strategy. • When Scott uses the term “vegan”, he refers to whole food-plant based. Not processed foods [that don’t use animal products]. • Clients report being able to eat more on a vegan version of the Cycle Diet. They say they’re feeling better and stronger and leaning out. • The amount of food that can be consumed surprises people who don’t understand how the Cycle Diet works, particularly the plant-based version. What appears like bulking is what revs metabolism and maintains leanness. • Scott’s vegan version of the Cycle Diet prevents deprivation. • Not all Scott’s clients are vegan. Some of them aren’t ready for a vegan diet because they struggle maintaining an omnivorous diet. • None of the clients count calories or keep track of macros. They report the diet is easy to follow. • Highlights from client emails: “I feel leaner.” “…now I don't have the cravings to eat anything and everything.” “I never binge anymore!! I could follow this easily forever.” “I tell everyone what I am doing!! I see so many people who have rebounded badly from deprivation diets.” “…my muscles and body just feel “better” since I started this vegan thing.” “I just had my 4th meal today and I think I will have some oatmeal before bed as my system is in overdrive again.” “…it’s so easy to eat very very healthy food.” “…the fat seems to have dropped off me this last two weeks.” “Feeling amazing - it keeps getting better!” “Really starting to see and feel fat loss, especially around my waist.” “The amazing thing is it’s so easy and simple .... If you are too hungry or starving just up portions.” • Scott’s personal results combined with those of his clients are giving him even more reasons to be passionate about the completely plant-based approach to eating. [Reference] 1. Melissa Halas-Liang, a dietitian and spokeswoman for the California Academy of Nutrition and Dietetics, as quoted in healthline.com. https://www.healthline.com/health-news/vegetarian-diets-may-be-better-than-we-thought#3 **Scott’s just-released Food Freedom course speaks to relationship with food. The first module of Food Freedom is FREE! https://foodfreedomcourse.com/free/

------------------------- ♦ Let's Talk About SEX ♦ ------------------------- Research shows that diet affects reproductive health. Scott references more than a dozen published clinical studies whose results support plant-based solutions to sexual health issues faced by both men and women. ♦ “There are foods that can harm and foods that can heal” ♦ • Studies looked at diet and its effect on male and female sex hormones, PMS, endometriosis, erectile dysfunction. • Vegans have higher testosterone levels than vegetarians or meat-eaters, according to a paper published in the British Journal of Cancer. • One of Scott’s vegan clients writes to report recent lab tests he’d received, showing his base testosterone went from low 700s to the low 900s and free testosterone being in optimal range without any change in hormone replacement dosage. • A study published in the Journal of Sexual Medicine demonstrated that women with hyperlipidemia (high cholesterol) had lower sexual function indexes than similar aged women with lower cholesterol. • Another study showed a low-fat vegetarian diet was associated with reductions in body weight, dysmenorrhea duration and PMS symptom duration. • Some vegan women lose their periods from simply eating too little, not from the vegan diet itself. Scott often saw this when he was coaching female physique competitors. • Diet may contribute to endometriosis. A 2004 study in the journal Human Reproduction showed women who consumed more green vegetables and fruit were at reduced risk. Red meat increases the risk. • Milk consumption, researchers found, increased blood levels of the harmful type of estrogens in both sexes: a 25% spike in estrogen and reduced testosterone levels in men. • ED can be a predictor for cardiovascular risk. Men with serious ED, according to the Mayo Proceedings, should be considered cardiac patients until proven otherwise. • In one study, pistachios were shown to improve erectile dysfunction while improving lipid parameters. • High cholesterol (hyperlipidemia, female's version of ED) also affects women’s sexual experience. • Small amounts of ginger helped relieve PMS as well as ibuprofen in a 2009 study published in Journal of Alternative and Complementary Medicine. • Food can harm and food can heal. Foods that help or heal tend to come from plants. Links to studies and more at: SmarterSculptedPhysique.com

------------------------------- ♦ Cravings are a Head Game ♦ ------------------------------- A client writes Scott, asking for advice to deal with food cravings. Are they physiological or psychological, or something else? How to successfully overcome them? Scott and Andy discuss the letter and offer practical, everyday ways to beat cravings. ♦Self-discipline over self-indulgence♦ • Defensive dieting creates strain, thus, the "head game" comes into place. • Cravings that create stress result from the wrong mindset. Accept that cravings will come and go, and focus instead on the goal. • As the Anti-Diet Approach book explains: Cravings come and go. There’s a difference between hunger and craving. • Don’t devote energy toward thinking about a craving. Don’t fear a craving that may occur later. • “Stop ‘shoulding’ on yourself.” – Albert Ellis • Hunger is general, while cravings are specific. -i.e. wanting a particular food, not just any food.- • What you resist, persist; what you focus on, expands. Practice self-discipline over self-indulgence. • Sound diet strategies take decision-making out of the picture. Having too many decisions to make creates decision fatigue. "Einstein dressed the same each day to decrease the number of decisions made during his day. Other famously successful people have done (or do) the same." • Eliminating choice is empowering and liberating, another reason the Cycle Diet works so well. • Proactive is better than reactive. Preparing meals ahead of time, maintaining a set routine. These keep the mind focused on what to do instead of what not to do. • Progress does not require perfection. You don’t need to be perfect to be magnificent. • With the right focus, you can be around food and appreciate it without indulging. As with sexual fidelity, there’s a big difference between just observing, and taking it further to “I want.” • When you choose a goal or lifestyle, you need to be all-in. You must accept and make peace with sacrifices, because being at war with them often results in never attaining, or maintaining, the rewards. **You should be able to enjoy food without worrying about it. That’s food freedom. Just released this week, Scott’s Food Freedom course: https://foodfreedomcourse.com/

------------------------------------ ♦ How to Lose More than 70 lbs.! ♦ ------------------------------------ Scott’s clients JP and Byron—who have lost a combined 170 lbs.—join the show, talking about how they’ve used The Cycle Diet, intelligent workout routines and internal discipline to transform their physiques. ♦ Real people, Real lives, Unreal results! ♦ • Scott starts the show by sharing a testimonial from a client who reports improved lab results after following a Scott Abel Fitness custom vegan diet plan. • Making a firm commitment is the first step toward transformation. • Client Byron has lost nearly 75 lbs. since he began working with Scott January 1st. • Client JP lost 100 lbs. and has kept it off for four years while his physique continues to improve. • People continue to be amazed that Scott’s clients can transform their physiques without counting calories or macros, etc. • The ability to read one’s own biofeedback, not external cues, is what differentiates a sustainable diet strategy from an unsustainable one. • Gauging one’s own fullness following a meal (biofeedback) guides portion sizes for subsequent meals. • Good coaching isn’t giving someone a hand-out, it’s giving them a hand up. • A skilled coach can read cues from a client to determine if they will be a weight loss “tourist” or “permanent resident.” • A productive coach-client relationship demands the client be vulnerable and open to feedback. • Before-and-after coaching is easy. Coaching for long-term transformation requires the coach to critique the client honestly, and the client must be willing to receive the feedback. • The guys discuss refeeds and how to prepare for the first refeed after starting the Cycle Diet. Enjoying food is a good thing; it shouldn’t be feared. • Preparation is key to maintaining a diet plan. For instance, Byron prepared meals in advance for a camping trip. • After four successful years on the Cycle Diet, JP has transitioned to completely whole food plant-based. He recently dropped all animal products from his diet. • Being [truly] informed differs from being imprinted with dogma. Research makes good decision-making easy. • Decision fatigue exhausts the ability to make good choices. A good diet strategy that is based on principles removes the need to make decisions about eating. • Being a balanced, strong, healthy individual requires a strong body, mind and spirit. If all three are strong, the whole person is strong. • Committing to diet won’t work. The commitment must be to something bigger. **Diet Resources https://scottabelfitness.com/ebooks/metabolic-damage/ https://scottabelfitness.com/ebooks/beyond-metabolism/ https://scottabelfitness.com/ebooks/permanent-weight-loss/ **Training Resources https://scottabelfitness.com/ebooks/hardgainer-solution/ https://scottabelfitness.com/ebooks/how-to-train-for-a-better-physique/

------------------------------------------------- ♦ Diet, Training, and Life Lessons from Aruba ♦ ------------------------------------------------- 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 of their phones. • Consequences of lifestyle impact people in ways they may be completely unaware of. -------------------------- Follow Coach Scott Abel -------------------------- Main Website https://scottabelfitness.com/ Facebook https://www.facebook.com/CoachScottAbel/ YouTube https://www.youtube.com/user/scottabelcoaching Instagram https://www.instagram.com/coachscottabel/ Twitter https://twitter.com/CoachScottAbel

-------------------------------------- ♦ Women, Food and Breast Cancer ♦ -------------------------------------- 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/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. http://circheartfailure.ahajournals.org/content/11/6/ 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. https://www.ncbi.nlm.nih.gov/pubmed/22350922 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. https://www.ncbi.nlm.nih.gov/pubmed/21775566 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). https://www.ncbi.nlm.nih.gov/pubmed/22649260 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). https://www.ncbi.nlm.nih.gov/pubmed/19403632 Wu, AH, et al. (2000) “Effects of soy foods on ovarian function in premenopausal women.” British Journal of Cancer. Jun;82(11). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2363237/ ----------------------------------- ♦ Follow Coach Scott Abel ♦ ----------------------------------- Main Website

------------------------------ ♦ Drug-Free Breakthrough ♦ ------------------------------ 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 https://scottabelfitness.com/ebooks/cycle-diet/ The Cycle Diet Complete Course https://thecycle.diet/ Metabolic Damage and the Dangers of Dieting https://scottabelfitness.com/ebooks/metabolic-damage/ Beyond Metabolism https://scottabelfitness.com/ebooks/beyond-metabolism/ Permanent Weight Loss https://scottabelfitness.com/ebooks/permanent-weight-loss/ --------------------------- Follow Coach Scott Abel --------------------------- Main Website https://scottabelfitness.com/ Facebook https://www.facebook.com/CoachScottAbel/ YouTube https://www.youtube.com/user/scottabelcoaching Instagram https://www.instagram.com/coachscottabel/ Twitter https://twitter.com/CoachScottAbel

-------------------------- ♦ The Protein Con Job ♦ ------------------------- 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." https://nutritionstudies.org/fallacious-faulty-foolish-discussion-about-saturated-fat/ • Campbell also wrote that "animal-based protein itself, when consumed at levels above the total protein recommendation may [promote carcinogenesis.]" https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466939/ • 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). https://www.ncbi.nlm.nih.gov/books/NBK218739/ Meeker, D. R. & Kesten, H. D. “Effect of high protein diets on experimental atherosclerosis of rabbits.” Arch. Pathology 31, 147-162 (1941). https://www.ncbi.nlm.nih.gov/books/NBK218739/ Carroll, K. K. “Lipids and carcinogenesis.” J. Environ. Pathol. Toxicol. 3, 253-271 (1980). https://www.ncbi.nlm.nih.gov/m/pubmed/6993609/ Carroll, K. K. “Dietary fats and cancer.” Am. J. Clin. Nutr. 53, 1064S-1067S (1991). https://academic.oup.com/ajcn/article-abstract/53/4/1064S/4715101?redirectedFrom=fulltext 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). https://www.ncbi.nlm.nih.gov/pubmed/1140864 Carroll, K. K., Braden, L. M., Bell, J. A. & Kalamegham, R. “Fat and cancer.” Cancer 58, 1818-1825 (1986). https://onlinelibrary.wiley.com/doi/abs/10.1002/1097-0142%2819861015%2958%3A8%2B%3C1818%3A%3AAID-CNCR2820581406%3E3.0.CO%3B2-4 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). https://www.nature.com/articles/1201444 Youngman, L. D., Park, J. Y. & Ames, B. N.

--------------------------------------- ♦ Vegan Diet and Angry Omnivores ♦ --------------------------------------- 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. https://www.ncbi.nlm.nih.gov/pubmed/19562864 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. https://www.ncbi.nlm.nih.gov/pubmed/21616194 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. https://www.ncbi.nlm.nih.gov/pubmed/18237581 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 https://www.ncbi.nlm.nih.gov/pubmed/23836264 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. https://www.ncbi.nlm.nih.gov/pubmed/28450127 Hamilton, CC, Anderson, JW, “Fiber and Weight Management.” Journal of Florida Medical Association. 1992 Jun;79(6):379-81.

---------------------------------- ♦ The Aerobic Myth of Fat Loss ♦ ---------------------------------- 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. https://www.ncbi.nlm.nih.gov/pubmed/9738131 McTiernan, Anne, et al. “Exercise Effect on Weight and Body Fat in Men and Women.” Obesity Journal 2007: June 15: 1496-1512. https://onlinelibrary.wiley.

-------------------------------------------------- ♦ Whole Food Plant-Based or Militant Veganism ♦ -------------------------------------------------- Scott’s recent announcement about “Breaking Vegan” drew attention from some “militant” vegans, who insisted he must adopt other lifestyle changes in order to call himself vegan. Scott and Andy discuss the topic and take questions from the audience. ♦ Eating Vegan…or “Veganism”? ♦ • After Scott’s webinar on “Breaking Vegan”, he began receiving messages from vegans, asking questions like what kind of laundry detergent or toothpaste he was using now that he was vegan, which got him thinking: is vegan a special club, or an organization with rules? • Vegan, as defined in the textbook Modern Nutrition in Health and Disease, is a description of diet or diet strategy, not a personal identity, an ideology, or belief system. • Militant is defined as “combative and aggressive in support of a political or social cause, and typically favoring extreme, violent, or confrontational methods.” This sums up the feedback he’s received. • People [seem to be] more concerned with labels than actual context; there is no “-ism” attached to the vegan diet. • Plant-based was not an accurate-enough definition. In the past (if a label is to be used), Scott was probably lacto-ovo vegetarian. • Scott, Andy and others, eat vegan under the umbrella of The Cycle Diet, which is all about inclusion, not exclusion. There’s no diet martyrdom in the Cycle Diet program. • So far, Scott and Andy’s cheat days haven’t included animal-based foods, but they’re not ruling those out. Those foods just haven’t appealed to them. They talk about a recent cheat day where they selected plant-based foods: veggie burger, veggie and dessert pizzas. Think in terms of “want to have”, not “can’t have.” • Scott’s received a number of requests to write vegan custom diets since he aired “Breaking Vegan.” In some cases, depending on the person's history, he suggested not going completely vegan at the time. • Concern about protein intake inhibits some from adopting vegan diets, not knowing that they actually can contain plenty of protein. • “Plant protein foods contribute approximately 65% of the per capita supply of protein on a worldwide basis and approximately 32% in the North American region.” -The American Journal of Clinical Nutrition, Young and Pellet. • We get most of our micronutrients from four to five foods. Scott’s learned to look for these when grocery shopping. • No healthy diet mindset should be about what you can’t have…foods to never have again. Thinking in terms of restricted foods often leads to food and eating issues. [Reference] Young, VR, Pellet, PR. “Plant protein in relation to human protein and amino acid nutrition.” Am J Clin Nutr. 1994 May;59(5 Suppl):1203S-1212S https://www.ncbi.nlm.nih.gov/pubmed/8172124 ** If you or someone you know struggles with food choices, check out the free resources at: https://www.scottabelfitness.com/foodissues -------------------------------- Follow Coach Scott Abel Now -------------------------------- Main Website https://scottabelfitness.com/ Facebook https://www.facebook.com/CoachScottAbel/ YouTube https://www.youtube.com/user/scottabelcoaching Instagram https://www.instagram.com/coachscottabel/ Twitter https://twitter.com/CoachScottAbel

---------------------------------------------------------- ♦ Cycle Diet Success Stor(ies): John Paul Bryce (Part II) ♦ ---------------------------------------------------------- Scott is joined again by super-trainer John Paul Bryce, who talks about the actual diet days of the cycle diet; how he eats on a day-to-day basis along with his meal preferences. JP maintains a lean, ripped physique year-round following a whole food, plant-based diet, and consumes as many as 20,000 calories on his re-feed days. ♦ Metalbolism must be fed, not starved ♦ • Scott begins the show with a rant about “MDD”, Masculinity Deficit Disorder, a term he coined to describe to the overly "macho" attitudes seen in gyms today. There’s no need to project a bad attitude and scowl at people just because they may not be as jacked up as you. • John Paul (JP) joins the webinar and begins describing his everyday meals. He eats a whole food, plant-based diet, which happens to have a vegan approach. • His meals include ingredients like oatmeal, chia seeds, quinoa, chick peas, black beans, lentils, avocado, spinach, potatoes, peas and corn. He removed animal protein from his diet, but never ate much meat to begin with prior to going vegan. • JP has always responded best to a high-carb diet; he tried keto and other fad diets, with no success. He said he felt obligated to try the various diets so he can advise his clients authoritatively. Cycle Diet works best and became his maintenance diet. • All JP’s clients eat high-carb diets. He says clients initially have a huge fear factor toward eating carbs. • As an ex-competitor on the bodybuilding world, JP observed that most things learned in the fitness world come through fear: fear of getting fat; fear of not making muscle gains; etc. Scott added that there’s a “sheeple” effect, where people follow vogue trends. • Scott recounts his own exit from the professional bodybuilding world and his concern over losing his professional identity. “You can’t straddle doorways.” If you worry about losing something, you can’t open yourself up to new possibilities. • Not many personal trainers make a great income. JP’s goal was to educate people and success followed. • Scott and JP both note how vital listening to one’s own body is. • External measurement has gotten out of control; hence very few know how to read their own biofeedback. “Fitness Freedom” means listening to your body and not to external cues or formulas. • No diet strategy works quite like The Cycle Diet, which combines the discipline and sustainability of smaller, whole food meals and the enjoyment that comes with cheat days. http://thecycle.diet/ • The Cycle Diet isn’t an excuse to have cheat days or to justify binge eating. **If you or someone you know struggles with food choices, check out the free resources at https://www.scottabelfitness.com/foodissues ♦ Find more about John Paul: Website: http://www.johnpaulpt.co.uk/ Facebook: https://www.facebook.com/johnpaulpt Instagram: https://www.instagram.com/johnpaulpt/ or @johnpaulpt YouTube: https://www.youtube.com/user/JohnpaulPT -------------------------- Follow Coach Scott Abel -------------------------- Main Website https://scottabelfitness.com/ Facebook https://www.facebook.com/CoachScottAbel/ YouTube https://www.youtube.com/user/scottabelcoaching Instagram https://www.instagram.com/coachscottabel Twitter https://twitter.com/CoachScottAbel

----------------------------------------------- ♦ Cycle Diet Success Story: John Paul Bryce ♦ ----------------------------------------------- Part 1 of a 2-part series. Scott is joined by Personal Trainer and Cycle Dieter John Paul Bryce, who maintains a ripped, muscular physique year-round, climbs mountains in his native Scotland for recreation, and devours a mountain of food on his cheat days. ♦ Enjoy food instead of fearing it ♦ • The Cycle Diet (http://thecycle.diet/) is all about when, why and how to use cheat days and cheat meals to optimize metabolism and stay lean year-round. It’s a lifestyle, not a diet per se that is begun and ended. It’s a sustainable, enjoyable way to eat. • Every day, we program our metabolisms by the foods we eat. • Your body is a smart/optimal machine, so ignoring negative bio-physiological feedback (biofeedback) isn’t a good thing. Example: “keto flu.” • John Paul (JP) is 5'-9'', about 170Lbs, lives in the Scottish Highlands where he runs a very successful Personal Training business, and “walks” the Munro-class mountains (3000’+) for recreation. • The Cycle Diet works for John Paul and fits well within his lifestyle. • He divides his refeed day over two days to accommodate his Saturday’s work schedule. He eats a big cheat meal on Friday nights, then extends his refeed day through Saturday late afternoons. He returns to the healthy whole foods Saturday nights. • Here’s what John Paul consumed on a recent cheat day: + Two large stuffed crust pizzas followed by a dozen doughnuts and four additional cakes with custard; + Eight large pancakes, 3 bananas, blueberries, maple syrup; + 500g ribeye steak, fries, macaroni, peas, cornflake ice cream sundae, two Argentinean pancakes with syrup and ice cream, and more mixed ice cream; + Small pizza and 200g box of chocolates. • On Sundays, he heads straight to the mountain. The Munro climbing also provides a means to clear his mind and put things in perspective. • Figuring out one’s own degree of tolerable hunger is important to the Cycle Diet. • There are different levels of compensation mode. Some are deep into supercomp mode, like JP and Andy; others like Scott are not quite as deep. • As a bodybuilder ex-competitor and prior to starting the Cycle Diet, JP tried all the fad diets: keto, carb cycling, IIFYM, low-carb, high-carb, and so on. All these have metabolic consequences. • Success on the Cycle Diet does require discipline. With discipline comes freedom. Being disciplined with an eating strategy allows freedom to splurge wisely. • John Paul eats a completely plant-based diet. • Research continues to support a whole-food, plant dominant diet as a way to stay healthy and reduce disease. **If you or someone you know struggles with food choices, check out the free resources at: https://www.scottabelfitness.com/foodissues ♦ Find more about John Paul: Website: http://www.johnpaulpt.co.uk/ Facebook: https://www.facebook.com/johnpaulpt Instagram: https://www.instagram.com/johnpaulpt/ or @johnpaulpt YouTube: https://www.youtube.com/user/JohnpaulPT -------------------------------- Follow Coach Scott Abel Now -------------------------------- Main Website https://scottabelfitness.com/ Facebook https://www.facebook.com/CoachScottAbel/ YouTube https://www.youtube.com/user/scottabelcoaching Instagram https://www.instagram.com/coachscottabel/ Twitter https://twitter.com/CoachScottAbel