Blog - Authors

Pemmican Bars from U.S. Wellness Meats: A quick way to get some high quality protein and fat.


Posted on September 30th, 2009 by Jeff Thiboutot M.S.

Most of us are looking for foods or food products that are quick, healthy and low-carb. The Pemmican bar from U.S. Wellness Meats is just the product. It is combination of grass-fed beef jerky, grass-fed tallow, touch of honey, dried cherries and sea salt. Each 3.2 ounce bar has about 20 grams of protein and virtually no carbohydrates. Matt and I like to eat the bar with a little organic cheese or dip it in some guacamole. This can be a great low-carb meal on the go. Check them out pemmican bars.

Also, this company carries many other high quality animal products. I will discuss the benefits of eating meat from grass feed cows in my next post.

What Jimmy Moore Thinks of S.P.E.E.D. – The Only Weight Loss Book Worth Reading


Posted on September 29th, 2009 by Matt Schoeneberger

One of the first people we sent our book to, even before it was polished, was Jimmy Moore of Livin’ La Vida Low-Carb. We were pleased to find out he wanted to read it and even more pleased at what he had to say about it afterward:

“Get your motor running, head out on the highway, looking for adventure, and whatever comes my way! I feel the need, the need for S.P.E.E.D.! It’s not everyday you have the opportunity to get wild and enthusiastic about something like weight loss, but this book from nutrition and fitness experts Jeff Thiboutot and Matt Schoeneberger does just that. Unlike so many other diet books that are out there, this one takes into account a myriad of reasons why weight can go up and down including the biological, psychological and social issues involved. It’s a short book by design and these guys have really done their homework.

With key references from science backing up each chapter of the book, Thiboutot and Schoeneberger methodically go through what they believe are the most essential elements of attaining the weight loss goals you desire. Obvious areas like exercise and diet come into play along with adequate sleep, an environment conducive for producing weight loss, and all the mental aspects of this process that are too often ignored. And for those people who like to have things broken down for them, there’s a convenient “Do this…” section at the beginning of each chapter that outlines exactly what you need to do to implement this strategy into your life in just a few short bullet points.

My primary area of interest is on diet since I was able to shed 180 pounds in 2004 on a nutritional approach that is outside the mainstream of conventional thought, but yet it was incredibly effective for producing weight loss and outstanding health for me. Not surprisingly, I flipped over to Chapter 6 to see what the authors had to say about this and was thrilled by what I saw. They recommend eating real food that is low-carb, moderate-protein, and high-fat about 2-4 times daily or even every other day with an intermittent fasting strategy to get the weight down. The authors are fully convinced of the science behind low-carb diets and of their long-term safety based on the evidence they have seen in research studies as well as their own clients. I especially enjoyed them taking on the “high-protein” and ketosis concerns that are bantered about by the so-called health “experts” and in media reports about low-carb.

For all you lovers of conventional wisdom, be sure to check out the “Common Weight Loss Myths” chapter where Thiboutot and Schoeneberger take on some of the most embraced concepts about shedding that pounds…that are DEAD WRONG! Topics like a slow metabolism, eating lots of small meals throughout the day, eating late makes you gain weight, doing lots of cardio to lose weight, and so much more. There’s a lot of junk information floating around out there in the minds of people because they’ve been fed this garbage for many years. This book hopes to debunk much of that misinformation.

Although this book is called S.P.E.E.D., don’t think that the authors are promoting a super-duper fast weight loss plan that will shed something crazy like 30 pounds in 30 days off of your body. However, unlike the common notion that weight loss must be slow, they realize that’s not true either. Shedding 3-6 pounds a week is entirely possible on a plan like this and I saw that in my own experience when I weighed over 400 pounds. The weight will come off quickly and then slow down appropriately as your body weight drops. And that’s a beautiful thing! Don’t believe the hype of shows like “The Biggest Loser” which make you think you need to lose double-digits every single week. It’s not realistic to expect that to happen.

A full checklist of things to do is provided for you in this book, including a week’s worth of sample menus, tips, reminders, and workouts. I truly believe if you read this short and concise book (it’ll only take you a couple of hours) and implement the strategies Thiboutot and Schoeneberger share, then you will be well on your way to becoming the healthy and fit person you have always dreamed of being. Their intense focus on evidence-based solutions and not just scientific propaganda is one of the most refreshing things I’ve seen in a long time.”

- Jimmy Moore Sept 25, 2009

Please check out Jimmy’s site blog at www.livinlavidalowcarb.com/blog

Exercise for Function, Not for Weight Loss


Posted on September 29th, 2009 by Matt Schoeneberger

I’m a Corrective Exercise Specialist, and my graduate studies were focused in rehabilitative exercise.  I have professional relationships with great physical therapists, chiropractors, and myopractors. Enough about me.  What does this have to do with you?

I’ve seen what intelligent, focused exercise can do for people in pain, especially when it’s combined with help from a qualified and competent practitioner. Since we know exercise does not increase weight loss (if you don’t, you should read S.P.E.E.D. – The Only Weight Loss Book Worth Reading), we should focus our exercise on keeping us healthy and functioning on the highest level possible.

What we want to do is prevent injuries from occurring. If you’re in pain, it might be too late. So, get checked out even if you’re not experiencing any symptoms.

Recently, I had a consultation with a great chiropractor.* I knew I had some issues from my ACL tear last year and some other things that I couldn’t help with corrective exercise alone. I found out I had more issues than I thought, and now I can fix them before they become a serious problem.

This is where exercise comes in. Along with my adjustments, I’ll be doing specific stretching, strengthening, and integration work to make sure I get these issues resolved. I’ll be using self-massage, trigger-point, and self-myofascial release (SMR) techniques to help out too. You should be using these too!

The great part is that while you’ll be avoiding future injury, you’ll also be maintaining muscle and bone mass during caloric restriction. It’s the best of everything!

* If you’re in the Phoenix area, look-up Dr. Dominic Pisaro at Desert Springs Chiropractic for a consultation.

The AVP on S.P.E.E.D.?


Posted on September 28th, 2009 by Matt Schoeneberger

I had an incredible opportunity to see world-class athletes this weekend – the final day of an AVP tournament where I watched the U.S. battle Brazil.  The athletes:

Phil Dalhausser
Todd Rogers
Misty May-Treanor
Kerri Walsh
Juiliana Felisberta Silva
Larissa Franca
Alison cerutti
Harley Marques

Absolutely amazing performances! These athletes take what seems to be a chaotic game and make it look so easy and graceful.
When it comes to body composition, beach volleyball players are near the top of the pack. When you need to move around in the sand, jump, dive, cut, pivot and take off after a wayward ball, you don’t want to be carrying around non-functional body  fat, and these athletes definitely weren’t. I’d be willing to bet their diets are pretty strict to keep them looking and functioning like that. That type of body doesn’t happen by accident.
It’s important to understand that an elite athlete’s diet is tweaked for performance first (at least it should be) and aesthetics and health are a secondary consideration. So, don’t think that the food choices an athlete makes apply to you. The players of the AVP might not perform well on a strict weight loss plan like S.P.E.E.D. and you might not be able to achieve the look you want with a diet like theirs. However, certain athletes could apply some of the principles and do very well, especially weight-class athletes like boxers, wrestlers, MMA fighters, etc. and most of the core principles of a healthy diet apply to all of us:
eat real food and focus on quality
take a few necessary supplements
eat 30+ grams of protein per meal
measure/weigh all foods
journal intake
So, whether you’re an athlete or not, if you’re not doing at least these steps, you’re not on S.P.E.E.D. and you’re not on the best path to weight loss and your ideal body!

Recent article in Time about exercise and weight loss


Posted on September 24th, 2009 by Jeff Thiboutot M.S.

http://www.time.com/time/health/article/0,8599,1914857,00.html

This article (see link above) does a good job of highlighting the fact that exercise, by itself, is not very good at promoting weight loss. Exercise is typically portrayed as a major promoter of weight loss. However, the weight of the evidence does not support this assertion. Without strict dietary control, exercise by itself, at amounts most people can do, does not produce much weight loss. This is what we present in our book (S.P.E.E.D.-The only weight loss book worth reading).
There are other benefits to exercise and the author, John Cloud, of the article does acknowledge this. He states: “Today doctors encourage even their oldest patients to exercise, which is sound advice for many reason: People who regularly exercise are at significantly lower risk for all manner of diseases – those of the heart in particular. They less often develop cancer, diabetes and many other illnesses.” We agree.

There is one main problem with the article and that is the information on exercise and hunger. The author discusses the subject in a way that leaves you with the idea that exercise ALWAYS increases hunger. It does seem to do this with him, but this is just one person’s experience. This type of anecdotal evidence is relatively worthless. The majority of the published evidence supports the view that exercise typically does not stimulate appetite. But, for some it can increase appetite. Much of the debate is whether the calories burned from exercise will be compensated for by an increase in food consumption; can we maintain the deficit? You can if you can stick to your diet plan and if you have addressed the psychological and social aspects that affect hunger and overall food consumption. These latter variables are very important and that is why we included them in our book; S.P.E.E.D.- The Only Weight Loss Book Worth Reading.

A Friend in the HCG for weight loss game?


Posted on September 24th, 2009 by Matt Schoeneberger

Jeff saw an add for Medshape Weight Loss Clinic, LLC in Clipper Magazine recently.  He ripped it out because it caught his attention.
“Beyond Conspiracy – The Truth About hCG Weight Loss Programs”

Wow!  When Jeff and I first looked at this we were happy that someone else was really getting to the bottom of this whole HCG kick that seems to be happening around here. It even says, in smaller print:

“Don’t let Myth, Conspiracy, & Misinformation sabatoge your weight loss efforts”

Cool!

So we go their website, medshapeweightloss.com.  It says lose up to 30 pounds in 30 days in large print (the add said 45 days, they must have gotten even better since then.  It also says lose up to 20 pounds in 30 days in smaller print below – maybe they just can’t make up their mind?).

It also becomes very clear that they are actually using HCG. I guess the “conspiracy” they mention is science that actually proves whether or not something works.  In this case, science has proven time and again that HCG is ineffective for weight loss.

They have a Medical Director and a Staff Physician, both have Dr. in front of their name. It’s amazing to me that doctors could peddle something like this.  Something that decades of scientific research has shown to be ineffective. Really? Have some integrity.  There are plenty of weight loss methods with large amounts of research. Sell one of those to people.

If this is the first time you’ve read about HCG, please see our Special Report, HCG & Weight Loss: Enough Already!  You can find the link at the bottom of the page. The HCG myth is included in the Myths chapter of our weight loss book, S.P.E.E.D. – The Only Weight Loss Book Worth Reading.

-Matt

HIIT Protocol From Weight Loss Study


Posted on September 23rd, 2009 by Matt Schoeneberger

So, what is HIIT?  Simply put, High-Intensity Interval Training involves short, intense bursts of exertion interspersed with periods of rest or low-intensity work. Even simpler, sprint work.

HIIT is fairly new to the scientific community when weight loss is being considered. It is, however, one of the modes of exercise we recommend in our weight loss book, “S.P.E.E.D. – The Only Weight Loss Book Worth Reading.” One protocol in a recent study caught my eye.  I tried it. I had some of my clients try it. We like it.

The protocol includes a 5 minute warm-up and 5 minute cool-down on either side of the work period.  The sprint protocol provided (for use on a bike) is an 8 second sprint with a 12 seconds of pedaling slowly, repeated up to 60 times.  At the maximum of 60 repeats, including warm-up and cool-down, you’ve got a 30 minute exercise session. Adjust resistance accordingly and err on the easy side when starting out.

Remember, HIIT has not been proven to increase weight loss in conjunction with a weight loss diet.  But, it has been shown to alter body composition in a few studies without dietary changes. So, if you like HIIT-style training, this protocol might be worth checking out. Also, always remember that HIIT training is probably not for beginners and is better for trainees with a better-than-average level of fitness.

Always remember: weight loss will not happen without attention to diet.

-Matt

References:

Trapp EG, Chisholm DJ, Freund J, Boutcher SH. The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. Int J Obese. 2008;32(4):1-8