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

------------------------------------------------------------

♦ Three Diet Secrets to Long-Term Sustainable Progress ♦

------------------------------------------------------------

Three diet constants continue to appear among Scott’s clients who’ve transformed their physiques, sustain those results, and even continue to improve.

General fare

• Diet and fitness trends have come and gone, even more so today, fueled by sophisticated marketing techniques.

• A few principles have remained constant among those who are able to achieve and maintain enviable physiques.

• If carbs make a person fat, Scott [and his clients] would be fat.

• “Carbs” is a widely misunderstood term today.

• The term “vegan” seems to elicit a stronger reaction than the term “plant based”.

• The food industry doesn’t seem to [genuinely] care about health.

Secret #1: A Carb*-based diet

• Scott’s been able to maintain a lean physique eating diet based mostly of carbohydrates.

• This was true even when he was still eating animal proteins, when he was competing, and afterwards.

• Hype breeds confusion. Example: fruits make you fat.

• Scott won bodybuilding contests eating mostly carbs. For one contest, he lost 54 pounds in 12 weeks while eating this way.

• Successful bodybuilders from the past ate lots of rice. Bodybuilder Jean Paul Guillaume was renown for eating chicken and rice five meals a day.

*NOTE: Carbohydrates does not mean foods from refined flours, although those foods are high in carbohydrate. Today, some do not consider vegetables to be carbs, though they are accurately classified as carbs.

Secret #2: Regular, planned re-feeds

• “Cheat” days, sometimes epic, were a constant through Scott’s bodybuilding years, and since.

• Two weeks prior to winning the Great Lakes Championship, he ate a 2-liter container of Winter White Baskin Robbins ice cream.

• Re-feeds can take any form you like. Anything goes, as long as they’re well-planned and needed.

• Well-known competition eaters aren’t overweight. They prepare for contests by using the same principles found in The Cycle Diet Course.

https://scottabelfitness.com/cycle-diet-course/

♦♦ An optimized metabolism is a forgiving metabolism. ♦♦

Secret #3: Biofeedback - Listen to your body not a device

• Reading biofeedback allows a training or diet program to be tweaked.

• Scott’s shares success stories from his clients Byron, Aaron, Melissa, JP, Ollie and Ange who transformed their physiques by eating a diet of primarily carbs (i.e., unprocessed plant foods).

• External measures like weight scales or apps aren’t helpful in gauging progress. The mirror, hunger level, and how workouts feel are better indicators.

• Tolerable hunger is the sweet spot in biofeedback to regulate eating.

• Emphasis on biofeedback may be Scott’s biggest contribution to the fitness industry.

**Get an entire module of "Food Freedom" as a Free Email Course. 100% Free. No Credit Card Required.

https://foodfreedomcourse.com/free/

-----------------------------------------------

♦ Rachel Cosgrove, on Women and Fitness ♦

-----------------------------------------------

Rachel Cosgrove is owner of Results Fitness located in Southern California, which recently completed its 19th year in business. Rachel was the 2012 IDEA Personal Trainer of the Year. She’s speaks internationally at fitness conferences, is a columnist for Women's Health Magazine, Huffington Post and Nike, and author of “The Female Body Breakthrough” and “Drop Two Sizes”.

Results Fitness continues to expand, recently adding an educational center near their gym.

Observations on fitness today

• Rachel’s vision was walking into a gym and seeing women in the weight room instead of the treadmills or aerobics classes.

• Changes in the industry for the better: women not afraid to lift weights. A common fear was getting big and bulky.

• Changes to the fitness industry Rachel would like to see but hasn’t yet: trainers seen as professionals.

• The change Rachel would like to see for [fitness] consumers: access to better information. There’s no lack of information, but it’s overwhelming and confusing.

• The challenge used to be learning, but has now become unlearning.

♦♦ “Information is not knowledge.” – Albert Einstein ♦♦

Women and self-image

• Eating disorders and fitness competition seem to attract one another.

• Fitness can become part of a search for self-fulfillment.

• Plastic surgery is another manifestation of the pursuit of a physical appearance ideal.

• Social media puts unhealthy pressures on girls growing up today.

• The US Women’s Soccer team’s World Cup victory illustrates that women can be strong and independent.

• Scott turns down potential clients who come with unrealistic physique goals that are unachievable and not in the person’s best interest.

Women in fitness

• Women fitness experts seem to be held to a higher personal fitness standard than the men, many of whom are out of shape themselves. There’s a double standard.

• Results Fitness has more female coaches than male, and they all have different body types and are at different stages in their own fitness journeys. But they are in great shape and can each teach their clients something.

• Appearances don’t always tell the whole story. There may have been a past health issue that has influenced a physique.

• Compare, contrast and compete are Scott’s three “C”s of body image problems.

• Rachel is often the only female speaker at conferences she attends. She encourages more women to apply to speak at conferences.

A Positive Space

• Nutrition apps. Workout apps. How many apps do people have to have to function?

• People bounce from nutritional freestyling—eating whatever they want whenever they want—to counting calories, macros, etc.

• Improve, one habit at a time. Maybe just start small, drink more water, and see how that feels.

• Workouts can be a form of self-connection. The gym can be a place where you lose yourself and find yourself.

• The Results Fitness environment is positive, supportive and drama-free. No judgements. Where are you now? Where do you want to go? No negative discussions.

• Rachel, [Alwyn], and the coaches set the standard and the example.

Transformation experiences

• Some Results Fitness members have been there for 19 years since they opened their doors.

• Rachel, on interviewing a new client who has a particular physique goal: If you looked like that, how would you feel? Ask the “why” to get to the deeper, real “why”. It’s more about being comfortable with yourself as a person,

-----------------------------------------------

♦ Talkin' Shop with Supertrainer Lee Boyce ♦

-----------------------------------------------

Lee Boyce is a Toronto-based strength coach and internationally-published fitness writer, and speaker. He’s also a part-time college professor in Fitness and Health Promotion. Lee’s regularly featured in many of the largest platforms as a Fitness Expert, and speaks around North America at professional development conferences, helping trainers become more effective at their craft.

Lee has been featured or contributed in well-known media: Wall Street Journal, Esquire, Men’s Fitness, Men’s Health, Muscle & Fitness, Men’s Journal, Oxygen, Shape, Huffington Post, Arnold Schwarzenegger media, and ABC News Radio.

♦ The expert trainer and social media

• There’s a lot of copycat training expertise in the market.

• How many trainers are dependent on social media and numbers of followers? The footprint you leave on the industry has to come from someplace else.

• There is a place and need for the social media “fits-po” type trainer. They’re just not on par with experts who try to make clients, and other trainers, better.

• If you’re going to be someone who wants to be viewed as an expert in the health industry, a trainer should try to physically evidence like they’re walking the talk.

• The role of a good coach is to put [themselves] out of business.

• When Lee speaks at conferences, his goal is to deliver information people can use, rather than furthering an agenda.

• Lee and Scott agree that experience is the greatest teacher.

♦ Ouch!

• In April 2017, Lee suffered a bilateral patellar tendon rupture during a basketball game. Contributing to it were new shoes, concrete floor, had not played in a while, and was insufficiently warmed up.

• The injury taught him lessons on how to approach training and other things, and forced him to find different substitutes for movements he did before.

• Mobility, calisthenics and bodyweight training are important. We get into a run of performing the big, strength movements, working in the sagittal plane and overload.

• Need to address connective tissue and mobility, and other forms of resistance.

• Limitations since then: longer warm-up, sets with the bar only. Can still run, jump, sprint, and squat over 300 lbs.

♦ Matching the client and training program

• Look at chronological (biological) age, and training age. Lee would address a first timer to the gym who’s 43 lifting weights differently than a first timer who’s 18 lifting weights.

• There may be accrued injuries, weaknesses or imbalances in the older trainee.

• Someone working a desk job for 22 years will likely have immobility and maybe lacking coordination and other basic skills.

• Some trainers put all clients through the same program, regardless of the trainee’s goal.

♦♦ What does the number of chin-ups have to do with achieving a physique goal? ♦♦

• Are high-impact, ballistic training styles contributing to many sports injuries we see today?

• Longer sports seasons are abbreviating careers.

• There’s something to be said for lay-offs and time away from the gym.

♦♦ “It’s great to have a 600-lb deadlift but what’s your shelf life going to be…?” ♦♦

♦ Becoming a great trainer

• People who have disposable income are a “blue ocean” for trainers. Blue oceans are markets where the competition is limited.

• Lee used his writing as a way to differentiate himself from other trainers.

• Personal training fees should be set just like any other profession, like dentists or lawyers,

----------------------

♦︎ The Steroid Years ♦︎

----------------------

Scott shares the inside scoop on his own history with steroids, what really goes on behind the scenes with steroids in the bodybuilding world, and why he left it all behind.

His recent retrospective posted on his Facebook sites chronicles his journey from completely natural to what he terms “hard core” steroid use.

A brief history

• In 1986, the steroid scene was far different than it is today. The doses then were much smaller. Scott shares some examples.

• In 1987 when Scott won the Great Lakes championship, steroids were more out in the open. People became interested in how the drugs actually worked.

• Scott educated himself on the drugs, and outside sources came to recognize him as an expert on the subject.

• Steroids have anabolic and androgenic properties. Some have more anabolic effect, while others produce more androgenic effects.

• By 1988, he was visibly thicker.

• His “hard core” years began in the 90s. At his last photo shoot [as a bodybuilder], he was extremely lean and vascular, but thick at 260 lbs.

Signs and side effects

• There are visible, tell-tale physical signs of steroid use.

• The body holds onto fluids, so the face gets puffy. There is tremendous lean weight gain.

• [Cystic] acne, hair loss and gynecomastia are just three of the side effects.

• Some bodies respond more favorably to steroids, results as well as side effects.

The ugly side

• Another reason Scott exited the business was that the drugs surpassed training as the way to excel.

• Steroids are taken by men and women. Scott thinks women take more today than he did back in the “day”.

• Counterfeit and adulterated drugs have been used without the users’ knowledge. The real drug was replaced or cut with other substances like WD40.

• Super-physiological dosages require other drugs be taken to compensate for the side effects.

• The cottage steroid industry is almost like multi-level marketing, where a steroid-taking competitor resells steroids to their own clients.

• The abuse of steroids—as well as other drugs—in the bodybuilding world was what drove Scott out of the sport.

• Health scares Scott’s witnessed from steroid use: death, heart attack, cancer, sepsis, abscesses, near-amputations, and others.

• Scott doesn’t like to call bodybuilding a sport anymore. He viewed bodybuilding as movable sculpture and got out of it when it ceased to be that to him.

A Note about TRT

• Testosterone Replacement Therapy (TRT) and steroid use are completely different. TRT doses are much smaller, intended to make up the difference between what the body under-produces and a healthy level.

--------------------

Training Resources

--------------------

The Hardgainer Solution Course

https://scottabelfitness.com/hardgainer-solution-complete-course/

The Abel Approach, Second Edition

https://scottabelfitness.samcart.com/products/the-abel-approach-ebook/?_fs=c3d66231-66a2-480e-bb00-dc6a5999dceb&_ga=2.247121092.1343528265.1562286677-496385765.1518882227

**Special Offer - Get a FREE week of workouts from my most popular workout program, The Hardgainer Solution:

http://hardgainersolution.com/free/

-----------------------------------------------------

♦ A Conversation with the Happy Healthy Vegan ♦

-----------------------------------------------------

Ryan Lum, the Happy Healthy Vegan, joins Scott for a friendly chat about fitness, diet and the challenges of honest debate in today’s online world.

♦♦ “Never argue with stupid people, they will drag you down to their level and then beat you with experience.” – Mark Twain ♦♦

• Scott originally came across the Happy Healthy Vegan—when Ryan was featured on the TV show The Doctors.

• Ryan loves fitness, and recently achieved his long-time goal of dunking a basketball.

• He had been a runner, and learned how to structure his training to achieve a goal.

• He applied what he learned toward his new goal of dunking. He’d played basketball when he was younger. He quit during his forties and picked basketball up again as he entered his fifties. Ryan was never a gifted leaper but can now dunk.

-----------------------------------------

Seeking the truth, or defending a bias?

-----------------------------------------

• Ryan says that people are more open-minded about a vegan diet now. Less so online. He rarely has haters approach him in person.

• Trying to convince someone of an idea in the era of social media is a losing proposition.

• Selling supplements is an indicator that a diet creator has an agenda.

• When someone is under the power of a belief, they [can] become closed minded.

• “Recent former vegans” often abandoned the diet because they went to extremes not central to the diet. Ryan’s never seen anyone quit veganism who approached it sensibly.

• Veganism attracts people who seek restrictive diets. This is sometimes seen in people with body dysmorphia.

• Diet mentality should be inclusive, not exclusive. We are hard-wired to seek food, not avoid food.

---------------------------------

Being vegan is easier than ever

---------------------------------

• Ryan’s primary goal for the Happy Healthy Vegan is to show how easy, fun and normal being vegan is.

• Being vegan these days doesn’t mean you have to ive up much.

• There are vegan options for indulgence food, like ice cream and burgers, that taste great.

-----------------------------------------------

More about Ryan, the Happy Healthy Vegan

-----------------------------------------------

https://www.happyhealthyvegan.org/

https://www.youtube.com/user/HappyHealthyVegan

https://instagram.com/happyhealthyvegan

https://shop.happyhealthyvegan.org/

**Get an entire module of "Food Freedom" as a Free Email Course. 100% Free. No Credit Card Required.

https://foodfreedomcourse.com/free/

--------------------------------------------------

♦︎ Three Simple Ways to Optimize Metabolism ♦︎

--------------------------------------------------

Scott presents the latest clinical research into the body’s internal clock and makes practical suggestions on how to apply it for optimized metabolism and better physique.

♦︎♦︎ Eat breakfast like a king, lunch like a prince, and dinner like a poor man. ♦︎♦︎

• The latest nutrition research has centered around chronobiology, the branch of science focused on natural physiological rhythms which has a bearing on weight control.

• Diet trends focus on the short-term phase. Energy balance (energy in - energy out) results from long-term homeostasis.

• Scott provides an overview of three general, practical ways to take advantage of chronobiology and work with our own internal rhythms:

1. Eat breakfast like a king, lunch like a prince, and dinner like a poor man.

o Front-loading energy intake earlier in the day makes sense in light of this research.

o The research shows that a mis-timed feeding can have negative effects on metabolism.

o Don’t skip breakfast.

2. Eat whole foods, mostly from plants, to foster a healthy gut microbiome.

o Healthy whole foods—especially those from plants—support healthy gut microbiome.

o Gut microbiota modulate internal clocks, which has a direct effect on fat storage.

3. Observe a schedule: meal, sleep, wake, and even work-out timing.

o Regimentation is important for optimized metabolism and therefore, physique.

o How and when we eat seems to be as relevant as what we eat (assuming what we eat isn’t processed junk food).

o Regular sleep and wake times helps optimize metabolism. Good sleep hygiene helps maintain a rhythm.

o Scheduling should also extend to regular workout times if possible.

[References]

Challet, Etienne. “The Circadian Regulation of Food Intake.” Nature Reviews. Endocrinology, U.S. National Library of Medicine, July 2019, www.ncbi.nlm.nih.gov/pubmed/31073218.

McHill, Andrew W, et al. “Later Circadian Timing of Food Intake Is Associated with Increased Body Fat.” The American Journal of Clinical Nutrition, American Society for Nutrition, Nov. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5657289/.

Bray, M S, et al. “Quantitative Analysis of Light-Phase Restricted Feeding Reveals Metabolic Dyssynchrony in Mice.” International Journal of Obesity (2005), U.S. National Library of Medicine, June 2013, www.ncbi.nlm.nih.gov/pubmed/22907695.

Koike, Nobuya, et al. “Transcriptional Architecture and Chromatin Landscape of the Core Circadian Clock in Mammals.” Science (New York, N.Y.), U.S. National Library of Medicine, 19 Oct. 2012, www.ncbi.nlm.nih.gov/pubmed/22936566.

Min, Chanyang, et al. “Skipping Breakfast Is Associated with Diet Quality and Metabolic Syndrome Risk Factors of Adults.” Nutrition Research and Practice, The Korean Nutrition Society and the Korean Society of Community Nutrition, Oct. 2011, www.ncbi.nlm.nih.gov/pmc/articles/PMC3221832/.

**Get an entire module of "Food Freedom" as a Free Email Course. 100% Free. No Credit Card Required.

https://foodfreedomcourse.com/free/

----------------------------------------------------------

♦︎ Some Basic Guidance for Healthy Nutrition, with Dr. Michael Greger ♦︎

----------------------------------------------------------

Physician and nutrition expert Dr. Michael Greger talks with Scott about his research and offers some basic truths about diet and nutrition.

♦︎♦︎ “Here’s the science. Do whatever you want!” ♦︎♦︎

• Dr. Greger noticed a big gap between what the science said and the diets people often follow.

• The fitness industry fixates on the vogue diet of the day.

• Keto is really just repackaged Adkins, but worse because people continue to eat that way long-term.

• Low carb diets can be traced back to the 1850s, and keeps coming back.

• What happens inside the body is what’s important.

• Dieters can’t tell what’s actually going on inside by looking at the scale.

• Ignore the scale. The scale shows weight loss but it’s water weight that’s lost first. The body then starts burning muscle for energy. Body fat loss actually goes down.

• Vermont Inmate Study on experimental obesity wanted increase body weight by 25%. To get same weight gain with a mixed diet, it took 140,000 calories. Researchers got the same effect by increasing fat intake by 40,000, showing the potency of fat for weight gain.

• Whole foods that grow out of the ground make the best dietary choices.

• Dr. Greger’s new book discusses chronobiology, how exactly the same foods can be more fattening depending on the time of day they’re consumed.

• The more we can weigh our calories toward the morning the better. There’s something to the old adage, “Eat breakfast like a king, lunch like a prince and dinner like a pauper.” The more calories are ingested earlier in the day, the better.

• Cutting animal protein can raise cortisol levels. Increased cortisol has been associated with body fat gain.

• Branch Chain Amino Acids increase insulin resistance. Whey protein is high in BCAAs.

• The body makes all the carnitine it needs, other than in a very rare birth defect where the body doesn’t manufacture it.

• Naysayers of plant protein say that it’s unavailable to the body due to cellulose. Chewing and the microbiome in the colon help breaking it down.

• Look at the evidence. Dr. Greger presents the scientific data to his followers and patients. They can do with it whatever they like. They can also choose to smoke cigarettes or bungee jump if they like.

• Dr. Greger says he’s not interested in debating with ideologues to whom science doesn’t matter.

---------------------------

About Dr. Michael Greger

---------------------------

Dr. Greger is a founding member and Fellow of the American College of Lifestyle Medicine. He’s a physician, New York Times bestselling author, and internationally recognized speaker on nutrition, food safety, and public health issues. He has lectured at the Conference on World Affairs, testified before Congress, and was invited as an expert witness in the defense of Oprah Winfrey in the infamous “meat defamation” trial.

In 2017, Dr. Greger was honored with the ACLM Lifestyle Medicine Trailblazer Award. He is a graduate of Cornell University School of Agriculture and Tufts University School of Medicine. His book “How Not to Die” became an instant New York Times Best Seller. His more than 2,000 health topics are freely available at NutritionFacts.org, with new content uploaded routinely.

*Order Dr. Greger's book:

- How Not To Die

http://nutritionfacts.org/book

- How Not To Diet

https://us.macmillan.com/books/9781250199225

All proceeds he receives from his books, DVDs,

--------------------------------------------------

♦ Testosterone Replacement Therapy for Men ♦

--------------------------------------------------

Scott discusses the benefits of therapeutic testosterone replacement therapy, its effects, the symptoms it treats, and how it widely differs from stacked steroid usage.

Coach Scott has lectured at Michigan State University on performance enhancing drugs and was referenced by the Canadian Government as an expert on the subject. He recently wrote a blog posted in T Nation documenting on why he quit steroids. Accessible also through his website: scottabelfitness.com/quitsteroids

♦♦ “There’s little point to adding years to your life if you can’t just as equally add life to your years.” ♦♦

• Testosterone Replacement Therapy (TRT, aka Hormone Replacement Therapy) is completely different than steroid use found in bodybuilding.

• TRT [when prescribed and monitored by a physician] is safe and effective.

• Testosterone is involved in many biological functions beyond sex drive; it affects mood, thinking, cognition, muscle and fat distribution, bone strength, and sense of well-being.

• Hormone Replacement Therapy (HRT) can help men and post-menopausal women.

• Testosterone production declines with age. That doesn’t mean it should be accepted and lived with if there are scientifically proven ways to treat it. Not doing so would be like not wearing eyeglasses [or contacts] to improve vision.

• Symptoms of low testosterone: low libido, lack of enthusiasm, low energy and overall vitality.

• A blood test can determine if you have low testosterone. Low T is often misdiagnosed as low thyroid.

• Testosterone in the low normal range can produce symptoms. Some labs only label testosterone as low if it’s in the very low range. Borderline low T is often left untreated when TRT would help relieve symptoms.

• The increased vitality resulting from TRT can improve adherence to training and diet strategy.

• The positive effects of TRT may take a few weeks to exhibit themselves.

[References]

Morgentaler,A, “The Truth about Men and Sex.” St. Martin’s Press, 2015.

https://www.amazon.com/Truth-About-Men-Sex-Morgentaler/dp/B015GQ6ZC4

Morgentaler A, “Testosterone for Life.” McGraw Hill, 2009.

https://www.amazon.com/Testosterone-Life-Recharge-Vitality-Overall/dp/0071494804/ref=sr_1_fkmrnull_1?keywords=morgentaler+testosterone+for+life&qid=1555771796&s=books&sr=1-1-fkmrnull

Morgentaler A, Bruning CO, DeWolf WC. “Incidence of Occult Prostate Cancer with Low Serum Testosterone Levels.” Journal of the American Medical Association, 996 Dec 18;276(23):1904-6.

https://www.ncbi.nlm.nih.gov/pubmed/8968017

Morgentaler, A, “Testosterone replacement therapy and prostate risks: where’s the Beef?” Canadian Journal of Urology, 2006 Feb;13 Suppl 1:40-3.

https://www.ncbi.nlm.nih.gov/pubmed/16526980

------------------------------

Training Resources by Scott

------------------------------

Physique After 50

https://scottabelfitness.com/ebooks/physique-after-50/

The Aging Proposition

https://scottabelfitness.com/ebooks/the-aging-proposition/

**Special Offer - Get a FREE week of workouts from my most popular workout program, The Hardgainer Solution:

http://hardgainersolution.com/free/

-----------------------------------

♦ Rattling Another Protein Myth ♦

-----------------------------------

Think protein is the macronutrient that satisfies best? Think again. Scott shares peer-reviewed scientific research that says differently.

♦♦ Recent science refutes paleo dogma ♦♦

• Short chain fatty acids (SCFA) produced by the gut provide a number of positive effects on health, notably reduction in Type II diabetes, obesity and heart disease.

https://www.gutmicrobiotaforhealth.com/en/breaking-short-chain-fatty-acids-health/

• SCFA influence hunger, size of appetite and cravings.

• Acetate, propionate and butyrate are the short chain fatty acids produced in the gut.

• High-fiber foods are linked to an increase in SCFA. Fruits and vegetables contain fiber. Animal proteins don’t.

♦♦ “Evidence suggests that for most of history [humans] consumed more indigestible plant material, such as grasses, sedges and tubers, than is present in a typical western-style diet (>100 g per day dietary fibre compared with <15 g per day in the average modern-day diet)…” – International Journal of Obesity ♦♦

• This study contradicts paleo dogma. The more fiber you eat, the less you eat overall.

• Evidence suggests that colonic propionate production helps reduce the amounts we eat and may curb reward-based eating.

• Data from a 2015 study published in Gut show that increasing [the amount of] colonic propionate prevents [further] weight gain in overweight adults.

• High fiber diets help automatically protect against over-eating.

• Science disagrees with gym-floor folklore about which foods satiate best.

[References]

Byrne CS, et al. “The role of short chain fatty acids in appetite regulation and energy homeostasis.” International Journal of Obesity. 2015 Sep; 39(9): 1331–1338.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4564526/

Byrne CS, et al. “Increased colonic propionate reduces anticipatory reward responses in the human striatum to high-energy food.” American Journal of Clinical Nutrition. 2016 Jul; 104(1): 5–14.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4919527/

Chambers ES, et al. “Effects of targeted delivery of propionate to the human colon on appetite regulation, body weight maintenance and adiposity in overweight adults.” Gut. 2015 Nov;64(11):1744-54.

https://www.ncbi.nlm.nih.gov/pubmed/25500202

Lin HV, et al. “Butyrate and propionate protect against diet-induced obesity and regulate gut hormones via free fatty acid receptor 3-independent mechanisms.” Public Library of Science PLosOne. 2012;7(4):e35240.

https://www.ncbi.nlm.nih.gov/pubmed/22506074

-----------------------

Diet Resources by Scott

-----------------------

Lean Without Trying

https://www.amazon.com/Lean-Without-Trying-6-Day-Vegan-ebook/dp/B07MHVV2JJ

The Cycle Diet

http://thecycle.diet/

**Get an entire module of "Food Freedom" as a Free Email Course. 100% Free. No Credit Card Required.

https://foodfreedomcourse.com/free/

---------------------------------

♦︎ Remembering Andy Sinclair ♦︎

---------------------------------

In this special episode, Scott pays tribute to the memory of his friend and protege, cover model Andy Sinclair.

♦︎♦︎ In Loving Memory ♦︎♦︎

• Fitness and physique model Andy Sinclair passed away suddenly two weeks ago. (Andy was the model for Smarter Sculpted Physique.)

• There was a lot more to Andy than fitness. He was a “three-dimensional” guy.

• Andy had a spiritual side he didn’t talk about much.

• He did good deeds in private. Scott learned after Andy’s passing that he’d been monetarily sponsoring a boy in Africa. A neighbor just happened to notice Andy cleaning up other people’s litter along a nature trail near his condo.

• As a schoolboy, Andy would often give his lunch to another student [who had none]. He won his school citizenship award several years in a row.

• People from all ages—people Scott had never met—attended Andy’s memorial service. He was friendly to everyone.

• Andy had a connection to nature. His nature photography was accepted within 24 hours by an online nature stock photo site that receives 300 applications a day.

• He became more and more uncomfortable with the physical stuff. His social media posts of his own body were to encourage others to get fit for themselves and to engage in fitness in a healthy way, rather than to call attention to himself.

• He had little interest in the concept of “more.”

• What would Andy’s parting words be? Scott thinks he would say to be kind to your neighbors and be kind to yourself.

♦︎♦︎ “Lone wolf, not lonely wolf.” – Andy Sinclair ♦︎♦︎

In lieu of other remembrances, Andy’s family requests that donations be made to The Humane Society of Canada or The Salvation Army.

https://www.humanesociety.com/donate-now

https://salvationarmy.ca/donations/