Negative mood can equal bad food choices and vice versa. But temptation can affect mood.Scott unpacks research that suggests good mood leads to healthy food choices.

Negative mood can equal bad food choices and vice versa. But temptation can affect mood. Scott unpacks research that suggests good mood leads to healthy food choices.

SSP 161. Good Mood, Healthy Food

Would you call a lean 5’9”, 208-lb. man frail? Someone did.Scott got trolled online after publishing his overeating experiment results and now takes his turn responding.

Would you call a lean 5’9”, 208-lb. man frail? Someone did. Scott got trolled online after publishing his overeating experiment results and now takes his turn responding.

SSP 160. Scott Strikes Back (Now, It’s My Turn)

Fantasy over reality. Fad diets promise satisfaction, gratify in the short term, but disappoint in the long term.Scott compares the techniques used by the diet and diet food industry to those used by the porn industry.

Fantasy over reality. Fad diets promise satisfaction, gratify in the short term, but disappoint in the long term. Scott compares the techniques used by the diet and diet food industry to those used by the porn industry.

SSP 159. Metabolism Porn - It's Diet Fantasy

Is there such a thing as a trained metabolism?What happens if you go off-diet for nearly a month?Scott intentionally overate during his recent three-week vacation, to test the resilience of his own metabolism. He reports the results back from this experiment.

Is there such a thing as a trained metabolism? What happens if you go off-diet for nearly a month? Scott intentionally overate during his recent three-week vacation, to test the resilience of his own metabolism. He reports the results back from this experiment.

SSP 158. A Trained Metabolism – Results of Overeating Experiment

Why do I keep doing this to myself?Scott shares three practical keys to stopping the cycle of failure in weight loss and physique transformation.

Why do I keep doing this to myself? Scott shares three practical keys to stopping the cycle of failure in weight loss and physique transformation.

SSP 157. Three Ways to Stop Self-Sabotage – Lessons from Clients

Scott outlines six approaches that consistently lead to weight loss failure, offers alternatives that work, and answers questions from his live audience.

SSP 156. Six Weight Loss Approaches to Avoid, and How

Deprivation diets attract people susceptible to eating disorders, and they are showing up on social media disguised as legitimate weight loss methods.The Coach discusses them and shares tips for how to spot a dangerous diet.

Deprivation diets attract people susceptible to eating disorders, and they are showing up on social media disguised as legitimate weight loss methods. The Coach discusses them and shares tips for how to spot a dangerous diet.

SSP 155. Eating Disordered Diets Disguised as Healthy

Why does one-on-one coaching consistently deliver sustainable results where DIY approaches fail to transform and then maintain physique?Scott expands on three reasons why.

Why does one-on-one coaching consistently deliver sustainable results where DIY approaches fail to transform and then maintain physique? Scott expands on three reasons why.

SSP 154.  Three Reasons Why Coaching Matters for Physique Transformation

Erin Simmons

Special guest Erin Simmons joins Scott for a free-flowing chat about her own past in collegiate athletics, academia, and why she chose to abandon fitness modeling.

SSP 153. Dr. Erin Simmons - Gettin' Real on Women and Fitness

Krista Scott-Dixon

Krista Scott-Dixon, PhD., fitness and nutrition coach and author, shares wisdom on professional coaching, and how women and women’s athletics are reshaping the industry and world.

SSP 152. Krista Scott-Dixon – The Professional Coach and the Impact of Women in Fitness

Discussion about training and nutrition, fat loss and muscle gain, fitness, mindset and everything else you need to sculpt a better physique.

Closed minded host who cherry picks studies to suit his confirmation bias. He just regurgitates the same scientifically reductionist dribble about how bad meat and fats are. FYI....the traditional okinawan diet contained high amounts of pork. Only during World War II did their diet change to contain the enormous amounts of starches mostly via sweet potatoes. Do some research instead of simply shouting of vegan talking points.

Waste of time. I want a refund!

Very detailed and informative. Wealthy of useable knowledge in the gym. Especially mindset.

Detailed fitness approach!

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

What’s the best training strategy to build a bigger, more muscular physique? Recent research supports what Scott learned and preached in the real world of bodybuilding: training for strength isn’t the quickest path to a more muscular physique.

SSP 119. How to Build a Great Physique

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

SSP 151. Three Diet Secrets to Long-Term Sustainable Progress

Macronutrients, get your macronutrients here! This episode was all about dieting (mostly for fat loss) and macros, and If It Fits Your Macros (IIFYM). The guys are mostly against IIFYM, for various reasons that maybe aren’t obvious at first. Also, Scott gets messages from people doing insane things based on their understanding of the rules of IIFYM.The guys talked about the differences between doing a diet (such as vegetarianism) for ethical or personal reasons, versus doing it because it’s “a diet.” Scott calls this the difference between a diet strategy (good) and doing “a diet” (bad), or the differences doing it from the top down (following this or that name) versus doing it from the ground up (doing it based on personal strategic or ethical reasons).

Macronutrients, get your macronutrients here! This episode was all about dieting (mostly for fat loss) and macros, and If It Fits Your Macros (IIFYM). The guys are mostly against IIFYM, for various reasons that maybe aren’t obvious at first. Also, Scott gets messages from people doing insane things based on their understanding of the rules of IIFYM. The guys talked about the differences between doing a diet (such as vegetarianism) for ethical or personal reasons, versus doing it because it’s “a diet.” Scott calls this the difference between a diet strategy (good) and doing “a diet” (bad), or the differences doing it from the top down (following this or that name) versus doing it from the ground up (doing it based on personal strategic or ethical reasons).

SSP 15. Macronutrients, If It Fits Your Macros (IIFYM) and Dieting Strategies

Scott opens up and shares his list of 17 foundational conditions and habits necessary for anyone who’s truly serious about transforming their physique.

SSP 137. 17 Must-Have Principles for Physique Transformation

Michael Greger

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

SSP 145. Some Basic Guidance for Healthy Nutrition, with Dr. Michael Greger

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.

SSP 126. Nutrition Research Lies and Deception

Scott has often written about the dangers of cardio and the “aerobic myth,” but let’s not throw the baby out with the bathwater: when is “cardio” still viable? We got an excellent question from a listener who knows Scott still uses it, and was wondering about what goes into determining whether or not it can or should be used.As a couple side notes: Kevin broke the national bench press record (!) in Kamloops, Canada. This will very likely qualify him for the bench press worlds in Texas if he decides to go, but it’s not a sure thing... yet.And, for anyone interested, Mike has posted his before and after pictures of his weight loss here:   ▸▸ http://thehabit.space/pics  ♦ NOTES ♦This episode began with a comment from a reader:"I’m a bit confused about Scott’s views on “typical” cardio/aerobics for fat burning purposes. Scott speaks and writes often “against” it, for the most part. However, I know of some of his clients that are prescribed cardio for extended periods of time (months and months on end; several days a week; 30/45/60 minutes a time), and not just to individuals that are massively overweight."Scott wants to avoid over-simplifying his views in this way.  [Mike: I actually think the listener’s comment that Scott has written “against” cardio is pretty fair, all things considered, and given the sheer volume of content Scott has written about the dangers of too much cardio; that content generally doesn’t have a lot of, “Okay, and given these dangers I have just outline, here is where I would use it.” Leave a comment if you agree, disagree, or have questions! – M]Pretty much all training is cardiorespiratory, but not all training is aerobic.Most people by cardio mean the stair master, the elliptical, or boot camps, but depending on what you’re doing, the energy pathways might be entirely different.The proper use of cardio is NOT just about “burning calories” (or “burning fat”)Other things going on under the surface: enhancing biochemical pathways, nurturing optimum biochemical and hormonal function… and strength training and resistance training just tends to be better at this for the most part.Scott really liked Mike’s comment: “You can’t just math your way thin!” Scott would adjust it, though, to say, “You can’t math your way to sustainable leanness.”  [Mike: “You can’t _ your way _!” is a common turn of phrase. A quick google tells me I haven’t stolen this, but if someone’s heard it before, please let me know! – M]Mike wonders not just what the formulas are on the calorie counts on things like ellipticals, but about what the regulations are. On things like nutrition labels, the FDA only forces companies to be within 20% accuracy. Also, a 2010 study found that the numbers on “healthy” foods skew lower than the actual caloric content of the food. In the study, some dishes were off by as much as 200%! [Found the study in Dr. Sandra Aamodt’s new book, Why Diets Make Us Fat – M]Kevin points out that it doesn’t need to be black and white. And you don’t need to do cardio on a machine. Sometimes he just… wait for it… goes for a walk! Scott pointed out that as a strength athlete, the form of cardio Kevin does — aerobic, meaning “at a pace where the muscles are oxygenated (as opposed to e.g. anaerobic, i.e. “NOT-oxygenated” like hockey or sprints) — is perfect, considering his goals and the complete picture.Mike pushed for Kevin and Scott to discuss where the difference is between “going for a walk” and flat-out sprints. There’s a big difference. Is there a grey area? What gives? Short answer: It’s called the anaerobic threshold. If you can’t keep talking while walking / jogging, you’ll pass that threshold. If you do sprints, you’ll pass it quite quickly.

Scott has often written about the dangers of cardio and the “aerobic myth,” but let’s not throw the baby out with the bathwater: when is “cardio” still viable? We got an excellent question from a listener who knows Scott still uses it, and was wondering about what goes into determining whether or not it can or should be used. As a couple side notes: Kevin broke the national bench press record (!) in Kamloops, Canada. This will very likely qualify him for the bench press worlds in Texas if he decides to go, but it’s not a sure thing... yet. And, for anyone interested, Mike has posted his before and after pictures of his weight loss here: ▸▸ http://thehabit.space/pics ♦ NOTES ♦ This episode began with a comment from a reader: "I’m a bit confused about Scott’s views on “typical” cardio/aerobics for fat burning purposes. Scott speaks and writes often “against” it, for the most part. However, I know of some of his clients that are prescribed cardio for extended periods of time (months and months on end; several days a week; 30/45/60 minutes a time), and not just to individuals that are massively overweight." Scott wants to avoid over-simplifying his views in this way. [Mike: I actually think the listener’s comment that Scott has written “against” cardio is pretty fair, all things considered, and given the sheer volume of content Scott has written about the dangers of too much cardio; that content generally doesn’t have a lot of, “Okay, and given these dangers I have just outline, here is where I would use it.” Leave a comment if you agree, disagree, or have questions! – M] Pretty much all training is cardiorespiratory, but not all training is aerobic. Most people by cardio mean the stair master, the elliptical, or boot camps, but depending on what you’re doing, the energy pathways might be entirely different. The proper use of cardio is NOT just about “burning calories” (or “burning fat”) Other things going on under the surface: enhancing biochemical pathways, nurturing optimum biochemical and hormonal function… and strength training and resistance training just tends to be better at this for the most part. Scott really liked Mike’s comment: “You can’t just math your way thin!” Scott would adjust it, though, to say, “You can’t math your way to sustainable leanness.” [Mike: “You can’t _ your way _!” is a common turn of phrase. A quick google tells me I haven’t stolen this, but if someone’s heard it before, please let me know! – M] Mike wonders not just what the formulas are on the calorie counts on things like ellipticals, but about what the regulations are. On things like nutrition labels, the FDA only forces companies to be within 20% accuracy. Also, a 2010 study found that the numbers on “healthy” foods skew lower than the actual caloric content of the food. In the study, some dishes were off by as much as 200%! [Found the study in Dr. Sandra Aamodt’s new book, Why Diets Make Us Fat – M] Kevin points out that it doesn’t need to be black and white. And you don’t need to do cardio on a machine. Sometimes he just… wait for it… goes for a walk! Scott pointed out that as a strength athlete, the form of cardio Kevin does — aerobic, meaning “at a pace where the muscles are oxygenated (as opposed to e.g. anaerobic, i.e. “NOT-oxygenated” like hockey or sprints) — is perfect, considering his goals and the complete picture. Mike pushed for Kevin and Scott to discuss where the difference is between “going for a walk” and flat-out sprints. There’s a big difference. Is there a grey area? What gives? Short answer: It’s called the anaerobic threshold. If you can’t keep talking while walking / jogging, you’ll pass that threshold. If you do sprints, you’ll pass it quite quickly.

SSP 23. How to Use Cardio for Fat Loss

These are the thoughts and thinking patterns that hold you back, and what to do instead!

SSP 61. 5 Fat Loss Mindset Mistakes (...and what to do about them)

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

SSP 143. Rattling Another Protein Myth

The disadvantages of calorie counting as a strategy is something we've discussed in past episodes, so in this one we discussed alternatives. To begin, we summarized a few of our previous arguments against calorie counting (see episode 15 on IIFYM in particular), but from there we moved to discussing what portion control and listening to your body looks like: Do you have to eyeball everything? When are calories useful (since, of course, they are) as starting points? How much variability should your diet have? What should you focus on, and what doesn't matter?

SSP 22. How to Move Away from Counting Calories and Towards Portion Control and Biofeedback

Processed foods can make you fat.  Here are some insights on the importance of whole foods to weight control based on a 2010 study.

SSP 86. Optimizing Metabolism

These are the 10 strategies or ways of thinking that Scott and Kevin try to teach all their clients. This isn't about this or that diet, or this or that workout plan; rather, it's about the longterm principles that work.  The 10 Strategies:  ♦ ONE. Focus on Process Goals over Achievement Goals  • Don't focus on the top of the staircase. Focus on the next step, then the next, then the next.  • The goal is the process, and the process is the goal.  • Be focused on where you're at, and get it done.♦ TWO. Focus on Small Wins  • Each small win builds momentum, and you can build off each one.  • Sometimes "staying consistent" is the most important on. Sometimes "nothing's happening" is itself a win.♦ THREE. Coax the body.  • A lot of this is learning what coaxing the body really means. I.e. it's not "coax the body for a week" and then if something isn't happening, drop calories be 300.  • Timelines are a warning sign that you're trying to force something; the body changes at the rate it changes. This is different for different people.  • Don't demonize food groups, learn what tolerable hunger is, and ride that wave.♦ FOUR. Avoid Fads and Get Real.  • It's not the diet. It doesn't matter whether you're talking about Paleo, low carb, high carb, vegan, Atkins, HCG -- whatever. Focusing on these things is itself the issue. Many diets work, once you nail the other principles we're talking about (getting the process right, coaxing the body instead of forcing it, etc.)  • Choose the behavior; choose the consequences.♦ FIVE. Learn to Listen to Biofeedback.  • In Scott's opinion, this is the number one thing a coach can teach a client.  • Forget the numbers. That's outside in. Biofeedback is inside out. What worked for you however many years ago is not what will work for you now. Biofeedback has changed!  • Focus on the general principles. What do the successful diets have in common (a caloric deficit)? People who gain a lot of muscle -- what do they have in common (caloric surplus and decent training)? Get those right, apply the general principles to biofeedback, and the rest fall into place.  • One potential "hiccup" with this, is the fact that people can't read their own biofeedback for emotional reasons. E.g., you emotionally want a cheat day, so it's harder to accurately gauge your actual, physiological need for one. (This leads into the next point.)♦ SIX.  Establish Rapport (with the client, or with yourself)  • Scott likes Vern Gambetta's quote that the role of the coach is to go from a guiding light to a mirror.  • Rapport is about tuning, learning what will and won't work, how best to send and receive a message. This also occurs inside your own head. Learning to read your biofeedback, for example, demands a certain amount of rapport with yourself.  • "Establish" is a verb, and an ongoing on. Think of it like tuning a guitar or a piano. You don't just go in and tune everything. You make an adjustment, then listen. Make an adjustment, then listen. This takes time.♦ SEVEN. Create an Atmosphere of Trust, Not Judgment (again: with the client, or with yourself)  • Without trust, the coaching relationship falls apart.  • For a coach, this is obviously done between coach and client... but even then, this is always about self-talk, and what's going on in the client's head. The client should be able to trust themselves.♦ EIGHT. Be More Person-Centered   • It's about the person in front of you. Physiologically, this is about biofeedback,

These are the 10 strategies or ways of thinking that Scott and Kevin try to teach all their clients. This isn't about this or that diet, or this or that workout plan; rather, it's about the longterm principles that work. The 10 Strategies: ♦ ONE. Focus on Process Goals over Achievement Goals • Don't focus on the top of the staircase. Focus on the next step, then the next, then the next. • The goal is the process, and the process is the goal. • Be focused on where you're at, and get it done. ♦ TWO. Focus on Small Wins • Each small win builds momentum, and you can build off each one. • Sometimes "staying consistent" is the most important on. Sometimes "nothing's happening" is itself a win. ♦ THREE. Coax the body. • A lot of this is learning what coaxing the body really means. I.e. it's not "coax the body for a week" and then if something isn't happening, drop calories be 300. • Timelines are a warning sign that you're trying to force something; the body changes at the rate it changes. This is different for different people. • Don't demonize food groups, learn what tolerable hunger is, and ride that wave. ♦ FOUR. Avoid Fads and Get Real. • It's not the diet. It doesn't matter whether you're talking about Paleo, low carb, high carb, vegan, Atkins, HCG -- whatever. Focusing on these things is itself the issue. Many diets work, once you nail the other principles we're talking about (getting the process right, coaxing the body instead of forcing it, etc.) • Choose the behavior; choose the consequences. ♦ FIVE. Learn to Listen to Biofeedback. • In Scott's opinion, this is the number one thing a coach can teach a client. • Forget the numbers. That's outside in. Biofeedback is inside out. What worked for you however many years ago is not what will work for you now. Biofeedback has changed! • Focus on the general principles. What do the successful diets have in common (a caloric deficit)? People who gain a lot of muscle -- what do they have in common (caloric surplus and decent training)? Get those right, apply the general principles to biofeedback, and the rest fall into place. • One potential "hiccup" with this, is the fact that people can't read their own biofeedback for emotional reasons. E.g., you emotionally want a cheat day, so it's harder to accurately gauge your actual, physiological need for one. (This leads into the next point.) ♦ SIX. Establish Rapport (with the client, or with yourself) • Scott likes Vern Gambetta's quote that the role of the coach is to go from a guiding light to a mirror. • Rapport is about tuning, learning what will and won't work, how best to send and receive a message. This also occurs inside your own head. Learning to read your biofeedback, for example, demands a certain amount of rapport with yourself. • "Establish" is a verb, and an ongoing on. Think of it like tuning a guitar or a piano. You don't just go in and tune everything. You make an adjustment, then listen. Make an adjustment, then listen. This takes time. ♦ SEVEN. Create an Atmosphere of Trust, Not Judgment (again: with the client, or with yourself) • Without trust, the coaching relationship falls apart. • For a coach, this is obviously done between coach and client... but even then, this is always about self-talk, and what's going on in the client's head. The client should be able to trust themselves. ♦ EIGHT. Be More Person-Centered • It's about the person in front of you. Physiologically, this is about biofeedback,

SSP 10. The 10 Fitness Strategies We Secretly Try to Teach Our Clients

Think that cardio puts you on the path to leanness? Think again. Scientific evidence and real-world examples say otherwise. Listen to why you should get off the treadmill and into the weight room.

SSP 104. The Aerobic Myth of Fat Loss

Scott references a research by UCLA psychologists, and contrasts his own Cycle Diet to conventional fad diets.

SSP 92. Diet Mentality Insanity vs The Science of Metabolism

It’s no secret that dieting is a popular New Year’s resolution. It’s also no secret that many people fail to achieve their diet goals. Scott shares a proven approach to dieting that leads to long-term success.

SSP 135. How to Never Fail at a Diet Again

Cheat days are about resetting metabolism. If you’re on a caloric deficit, the “anti-catabolic phase” of the diet only lasts for so long. After while, the breakdown of not just fat but also muscle begins. Spike days help prevent this, while resetting metabolism and hunger hormones (leptin, ghrelin, etc.). There are also side benefits related to digestion and giving your enzymes variety.Scott’s “Cycle Diet” is actually a maintenance and muscle-building diet, where the trainee eats in a caloric deficit throughout the week, and then has a big cheat day. People who are deep into “Supercompensation Mode” may get more or less spike days, from only a single weekly cheat meal, to weekly half-day cheats, weekly full-day cheats, and full day plus half day cheats every week.

Cheat days are about resetting metabolism. If you’re on a caloric deficit, the “anti-catabolic phase” of the diet only lasts for so long. After while, the breakdown of not just fat but also muscle begins. Spike days help prevent this, while resetting metabolism and hunger hormones (leptin, ghrelin, etc.). There are also side benefits related to digestion and giving your enzymes variety. Scott’s “Cycle Diet” is actually a maintenance and muscle-building diet, where the trainee eats in a caloric deficit throughout the week, and then has a big cheat day. People who are deep into “Supercompensation Mode” may get more or less spike days, from only a single weekly cheat meal, to weekly half-day cheats, weekly full-day cheats, and full day plus half day cheats every week.

SSP 12. Cheat Days, Refeeds, Spike Meals and Optimizing Metabolism

Vegan Dieting

Mike currently eats a mostly vegetarian diet (he has fish occasionally), and many of Scott and Kevin's clients have been vegetarian, vegan, or fell somewhere else about the spectrum. We discussed reasons why people should or definitely should not start eating vegetarian.(Over the course of the episode, Scott became a bit obsessed with his favourite textbook, Modern Nutrition in Health and Disease, since it mentions vegetarian dieting.)

Mike currently eats a mostly vegetarian diet (he has fish occasionally), and many of Scott and Kevin's clients have been vegetarian, vegan, or fell somewhere else about the spectrum. We discussed reasons why people should or definitely should not start eating vegetarian. (Over the course of the episode, Scott became a bit obsessed with his favourite textbook, Modern Nutrition in Health and Disease, since it mentions vegetarian dieting.)

SSP 28. Vegetarian Diets and Vegan Dieting

Scott celebrates his 100th SSP episode with a lecture on the relationship between insulin and carbs, and the success inspiration-transformation stories of two clients.

SSP 100. Carbs and Insulin

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