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About the Author

Mark Ottobre is the author of the Truth About Supplements, a PICP Coach, a
Biosignature and NLP Master Practitioner, to his list he has created 2
programs, The Alpha Body and Eat Your Way to Abs, and just to prove his
worth he has trained Mr and Miss Australia, as well as Miss Olympia.

Mark Ottobre started his journey to success as “The Fat Kid”. At school he
had the nick name and label of ‘Pork Chop’ and was told by a teacher that ‘out
of a scale of 1 to 10 in useless lumps he was an 11!’ At the age of 14 he fell
into the category of gym goers “trying to lose weight”. It wasn’t until the age of
15 that he was introduced to training and found the necessary tools to
transform his mind, body and life forever.

The Fat Kid to Speaker, Writer and Trainer of Champions

Today, Mark specialises in training both fitness champions and regular people
to achieve extraordinary body transformations in the shortest time possible.
He writes for Muscle Mag and Australian Natural Bodz magazines and has a
passion for teaching Personal Training.

His philosophy is to “Train hard, No excuses” and his own peak

fitness reflects that. Mark has the edge over 99% of personal
trainers, coaches and health experts because he not only
understands the physical aspect to training and nutrition in the
finest detail, but also combines it with the all important ‘mental
edge’ he has discovered after years studying the world’s top
peak performance experts.

Free chapter of The Truth About Supplements now available,

visit http://www.thetruthaboutsupplements.com

By Mark Ottobre 2010 ©

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Special Thanks To…

Chris Triantopoulos of Medallion Personal Training

Annamaria Ottobre

Kristine Coffey

DISCLAIMER:
All recommendations are made GENERALLY for people who are
looking to improve their physiques, live a healthy lifestyle and
increase performance. This information does not intend to or
attempt to, cure, prevent or treat any disease or illness. The
person receiving recommendations are taken on the basis that
they are healthy, free of disease and or illness. For any specific
dietary requirements, please see a qualified specialist.

*Calories were referenced from www.calorieking.com.au

© 2010, Mark Ottobre

ALL RIGHTS RESERVED. No part of this publication may be

reproduced, stored or transmitted in any form, for any reason or by
any means, whether re-drawn, enlarged or otherwise altered
including mechanical, photocopy, digital storage & retrieval or
otherwise, without the prior permission in writing from both the
copyright owner and the publisher. The text, layout and designs
presented in this book, as well as the book in its entirety, are
protected by the copyright laws of Australia and similar laws in
other countries

The following is based on the ‘Eat Your

Way To Abs’ Audio program. For your
convenience it has been transcribed and
edited. The Question and Answer format
has been kept to maximise content

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Preface
Firstly, thank you for taking the time to invest in your health. I am honoured
that you chose to download my program, Eat Your Way To Abs. I promise this
will cut through the crap and give you what you need to know in the shortest
time possible.

This program is comprised of an Ebook and an Audio Program. I added a

shopping list to this ebook for your convenience and as a quick reference
guide for when you go grocery shopping.

The Audio Program

I believe repetition is the mother of learning and creating change. So if you

are serious about creating and mastering this material I would recommend to
download the audio on to your ipod or a CD and listen to it while you drive,
clean, cook or do other tasks that don’t require too much concentration. Listen
to it a number of times, ingrain the ideas in your head. I would recommend not
listening to the whole audio in one sitting, but over a number of sittings so that
you have time to reflect and act on the ideas being presented.

The Ebook

This ebook is based on the audio program and has been expanded to give
you more specific information. I have kept the question and answer format so
you can find what you are looking for easily and quickly. It was the most
effective way of designing the ebook so I could fit in as much relative content
as possible and communicate it in a practical, easy-to-use format. I would
recommend printing it out at officeworks if you want a hard copy version.

I sincerely hope you gain value from this program. Feel free to email my team
and I feedback at info@thealphabody.com

Here’s to your success,

Mark Ottobre
June, 2010

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 Table of contents

Chapter Pg. No.

Strategies and Breakfast – I bet you don’t eat like this in the
morning! 6 to 9

Fish Oil – The skinny version of why you need it 9 to 10

Green Drinks – Why to have them and how to make them taste
great! 10 to 12

Calories – Once & for all, they don’t count! 12 to 14

Pesticides and Toxins – The Insidious Two and what to look for 14 to 16

Insulin, Hormones and Calories – The Secret Stuff That Weight

Loss Groups Pray You Don’t Find Out 16 to 19

Females, Mindsets, Oprah & a Steak! A MUST READ CHAPTER

FOR FEMALES – AND ANYONE THAT CARES FOR THEM 19 to 22

Corn, Sugar and Soy – I dig up research that will make you think
twice about what your eating 22 to 25

Multi Vitamin Supplements & Soil- Think supplements are a waste

of money? A MUST read chapter about the health of our food and 25 to 26
the future.

Trans-Fats – The untold history 26 to 29

Eskimos & Ketosis –They have more in common than you think! 29 to 30

Males and Muscle – Top guidelines for increasing muscle mass 30 to 32

Counting Carbs and Protein – What’s a high protein diet anyway? 32 to 33

Final Thought – The Main Key 34

Shopping List – What to bring with you to the supermarket! 35

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What’s the first thing you explain about nutrition to a client?

The first thing is to simplify.

There are only so many changes a newbie can make to their diet
in one week without feeling a little overwhelmed. To make the
change sustainable, I like to feed clients advice over a period of
time.

New trainers make the mistake of giving clients all the information
at once. This is not the most effective practice. The first piece I
explain is that the average person has been taught through
tradition ‘how, when and what to eat.’ And often it’s these traditions
that prevent us from achieving our goals.

After the mindset talk, I look to the nutrition plan, and first meal on
the agenda is breakfast. Until a client gets that right, they don’t get
any more nutritional advice. Getting breakfast right will influence
the food choices made for the rest of the day. Working with one
concept at a time until it’s an ingrained habit is the best way to
create lasting change.

What do you recommend for breakfast?

Unfortunately, due to TV marketing, majority of people think high

sugary and carbohydrate cereals are healthy breakfast options to
eat in the morning. These are terrible when it comes to blood
sugar. People would be much better off if they ate a high protein
breakfast.

A high protein breakfast could include some type of red meat, fish,
chicken or eggs. Most people think that’s strange. What I think is
strange is people have embraced milk, corn and soy as wonder
health foods when most people have some form of allergy to all of
these- yet they still have them for breakfast.

People will find when they follow this approach they won’t have
energy crashes straight after and need a ‘pick me up’ in the form of
a coffee or an energy drink. The truth is most breakfast choices,
due to their sugary nature cause people to have energy dips by the
time they make it to work.

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The other thing about a high protein breakfast is, the first thirty
grams of protein you eat for the day goes towards the immune
system which has benefits from a general wellness perspective.

The word ‘Protein’ in Greek means ‘of prime importance’. So in

designing the very first meal of the day, it only makes sense to
consume protein.

What would you eat that with?

Either mixed vegetables, sweet potato, nuts or by itself. Most of
the time it would be a combination of green vegetables and nuts.
And to prepare it, it takes about 3 minutes so this ‘I don’t have time
business’ is nonsense, people just need to make the effort.

What would you say to people who say they don’t have time
to eat in the morning?

They have more value on ‘what’s easy and convenient’ than they
do on their health. If they did value health more, they would wake
up an hour earlier with a smile on their face to cook a tasty
breakfast.

The fact is if you want something in life, you will do whatever it

takes to achieve it. I remember waking up two hours earlier
everyday to prepare my food when I was competing one year. No
one on planet earth was going to stop me from my goal. Speak to
bodybuilders or fitness models around the world, the one thing
they all have in common is they don’t make excuses’ about the
food they eat.

Part of eating healthy is consuming a nutritious breakfast. No one

has to eat breakfast if they don’t want to, however, don’t complain
when your not getting the results you want because you’re the one
not following the formula.

Another important factor that sometimes comes up in

conversations with new clients is guilt. I don’t believe that guilt
should be a factor in nutrition and exercise. This is one of my top
rules in helping people create change. You must help people take
responsibility for all their actions and inactions. Guilt doesn’t
necessarily make people want to take responsibility for their lives.
Often it makes them want to run.

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The way I like to look at guilt is with my ‘equation’ analogy. Lets
start with…

1 + 1 = 2. We all know this right? So then why ask if you can

change the 1 for a 3 then expect it to still equal 2? We all know
that’s impossible.

Don’t change an equation and expect the result not to change. If

you want to change the ‘equation’ that’s fine, but realise that won’t
get the same result. Approaching things with a left-brain, analytic
view helps remove emotion and guilt. It positions people as the
ones who have the choice of following that equation to get the
result they want, or changing it and keeping the results they have.
Either way, it makes them responsible.

People have to learn, they can’t take the bits they like and leave
the rest. They must accept the laws that govern the human body.

There is a scientific way of getting people into shape and eating a

wholesome breakfast in the morning is part of the equation. If you
take that out of the equation you’re not going to get the results that
you want, simple.

So if the clients says, ‘I can’t eat breakfast’ I put it back on them. I

say, your probably not going to get the results you are expecting.
You might be able to make some change, but probably not the
change you were dreaming of. Keep clients in check- if they are
serious about what they want, don’t let them fall into delusional
habits that will leave them frustrated. Explain that their actions and
behaviours must match the result they are intending.

And when you look at things like that you don’t need guilt as a
motivator.

What about a protein shake for breakfast?

I don’t recommend that.

How come?

The first reason is because you’re not stimulating the metabolism.

Protein shakes will enter and exit the GI track a lot faster than real

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food. This means your not stimulating digestive enzymes or firing
the metabolism.

Food has a thermogenic effect on the body. I cover this quite

extensively in the ‘Eat Your Way to Abs Seminar’.

In short, your body has to heat itself up to digest real food. Now
that’s true with real protein foods, however that is not true with
protein shakes. Your body doesn’t have to work for the nutrients as
it would if you were eating something like a steak.

We were designed with teeth and I am a firm believer we’re

designed to eat real food.

A lot of personal trainers live off the ‘protein shake diet’. This
practice will often slow the metabolism.

I know it sounds cliché, but breakfast really is the most important

meal of the day. Breakfast actually means ‘to break the fast’ as
when you arise in the morning, your body has been in a 6 to 8 hour
fast, depending on how long you sleep.

What are the key supplements you would recommend a client

who is starting out?

You’ve probably heard this a million times before but I am going to

say it again, and that’s fish oil.

We evolved as a human race eating a diet rich in Omega 3’s. To

conclude the benefits of fish oil in a very brief way, I remember
learning of a study conducted in the prison system where they
gave prisoners a dose of fish oil as low as 3 grams a day and then
monitored violence. The result showed that violence went down by
one third!

For more information on fish oil in the prison system visit these links:
• http://www.amenclinics.com/blog/28/supplements-decrease-violence/
• http://www.ncbi.nlm.nih.gov/pubmed/18358242
• News report: http://www.3news.co.nz/Fish-oil-and-vitamins-reduce-
violence-in-prison-inmates/tabid/372/articleID/145682/Default.aspx
• http://www.insidershealth.com/article/new_study_aggressive_behavior
_reduced_significantly_by_taking_fish_oil/4028

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What’s more interesting is that political and health experts in the
US estimate they could cut the US health bill by 50% by issuing
each citizen 3 grams of fish oil a day. That would be interesting
and the biggest study you could conduct on any supplement.
Personally, I don’t think it’s that magical though.

Fish oil in some ways is comparable to water in the sense that

many chemical processes in the body depend on Omega 3’s. It
works on brain function, inflammation, the heart, aids in losing
body fat, muscle health and it increases serotonin levels in the
brain. (Serotonin being the feeling good neurotransmitter.)

Many obese clients are depressed, and therefore have poor will-
power. If you can increase Serotonin naturally it will help the client
be compliant to your advice. If the client is in a better frame of
mind than when they previously met you, the client is more willing
to comply to your advice. (Coach Charles Poliquin taught me that)

Another plus about fish oil is that its relative inexpensive for what it
does.

If you want more information on fish oil I would recommend visiting

pubmed.com, which is where most peer-to-peer research is
published. When on pubmed or Google type in ‘Fish Oil and’. What
will show up in the search results is almost any disease known-to-
man and a study that has shown that fish oil to support it.

The next supplement that I would add would be either a green

drink or a multi vitamin and mineral supplement. If I had to pick
one out of these it would be the green drink.

What are green drinks?

Green drinks are basically that, grounded up vegetables or high

concentrate Spirulina. I have more information in my book The
Truth About Supplements
(http://www.thetruthaboutsupplements.com) about green drinks
and the benefits of being in an alkaline state.

But for now, to summarise, if you can get a good green drink you
are going to be able to bypass something like a vitamin mineral
supplement (even though you could still take it as well). Green
drinks cut a lot of corners because it gives you a wider variety of

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vitamins and minerals. Make sure that you buy a green drink that
is organic. I get mine through here
http://us.cpoliquin.com/?Click=1512 (this is also where I get my fish
oil)

Green drinks are convenient. I like to have one to two drinks a day.
I find it better than taking lots of pills. And as for clients, lets face it,
they won’t want to take lots of pills and can sometimes be turned
off from supplements because of this.

Some people add it to their protein shake. I wouldn’t personally

because of the taste.

What do the veggie/green shakes taste like?

They taste ok, however I have a trick to improve the taste without
adding sugar. I add something called stevia to my green drinks.
(Stevia is covered in my book,
http://www.thetruthaboutsupplements.com)

Stevia is a natural sweetener, it’s 200 to 300 times sweeter than

sugar. I remember a friend of mine gave it to me for the first time, I
was about to use a teaspoon when he insisted to only use one
tenth of a teaspoon. We settled on a half a teaspoon and my
coffee was much too sweet.

When using Stevia all you need is a quarter of a teaspoon. It costs

between $10 to $30 dollars Australian when purchased through a
health food store. A small jar is around 30 grams. When some
people look at such a small jar they are sometimes turned off by
price because it doesn’t look like you get a lot. However, it will last
you 6 months if not longer because you are only using a tiny bit at
each meal and coffee.

So to answer your question, I use that as my sweetener and I add

that to my green drinks.

This makes it just a bit sweeter and takes the bitter edge off.
Stevia has no calorie and it’s supports alkalinity in the gums. It’s
not an artificial sweetener, it’s a natural sweetener derived from
the Stevia plant.

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If there are any complaints about taste, that’s how I would solve it.
I would never use artificial sweeteners, lets just say the jury is still
out about artificial sweeteners, and what is out, isn’t favourable to
be consuming them on a daily basis.

Instead of getting into the debate about artificial sweeteners, I

would just use stevia.

Speaking about calories, is a calorie a calorie?

No, absolutely not! A calorie is definitely not a calorie.

Sometime between 1890 and 1900, Wilbur O. Atwater an

agricultural chemist came up with the idea to put everything into a
calorimeter. Think of it as basically and oven.

He placed different foods into an oven and he basically measured

the energy that was in food. The oven turned the food to ash and
you could objectively measure the amount of heat the certain
foods produced.

Now what he found was that fats have 9 calories and

carbohydrates have 5 calories and proteins have 4 calories, etc.
While this did measure the energy that’s in the food, what it failed
to take into account is HOW the human digestive system works
and our hormones that are switched on and off by the foods we
eat.

Please really understand and get this… our bodies are

chemical machines, we don’t just heat food up in our body like an
oven, the notion (though accepted as gospel) is ludicrous after you
consider all we know about enzymes and hormones today. How
can we still accept the theory that ‘calories in and calories out’
need to be in harmony if ever we want to succeed at our weight
loss and body sculpting endeavours?

When we eat certain foods there is a certain chemical response

that goes on with the food being eaten. In a sense we literally
switch on and switch off hormones that in turn have the ability to
switch on and switch off genes. As you may have figured, the
calorimeter simply cannot take into account these factors.

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As the saying goes, ‘our genes loads the gun and our environment
pulls the trigger.’ So if we constantly eat the wrong things and have
a certain gene that creates ill health, we will pay the price.

There is a condition called lipodystrophy. Patients affected have

emaciated upper bodies and obese lower bodies (or a variation of
this.) I tracked down a link to a photo here:

http://1.bp.blogspot.com/_jsCnahh8Pwc/SOrvBQtjvoI/AAAAAAAA
OaQ/hm6NR_mYHeI/s400/collage4.jpg
(I didn’t want to place the photo in the book itself as the image can be
disturbing)

As funny as it seems, it was this condition that got me fascinated

with how our hormones communicate with our body fat stores. The
first time I came across Lipodystrophy was in a presentation by
author Gary Taubes. His book, Good Calories, Bad Calories is a
masterpiece of research.

Gary spoke about this condition and researched it back to the

1960’s 1950’s. Today the condition is found in some aids patients.

More importantly, the condition, Lipodystrophy begged the

question, ‘did the upper half under eat and the lower half over eat?’
Now obviously that’s impossible, but this condition exists. And if it
exists, there must be something more to the ‘Calories in Vs
Calories out’ theory. A better question to ask is why does it exist?
It exists because there is a hormonal imbalance in the body.

Hormones tell the body where to store the fat. Hormones are
manipulated through, food, supplements and (believe or not) our
mental attitude.

One course I would highly recommend for Personal Trainers is

Charles Poliquins, Bio-Signature. (Visit
http://us.cpoliquin.com/?Click=1512 for more information.) Charles
goes into much more depth about the science of hormones and
body fat.

Needless to say, the course demonstrates clearly that a calorie is

not a calorie. People who still believe that a calorie is a calorie
need to join the rest of us in 2010. They are 110 years behind
science, literally!

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For example, if I eat 2000 calories a day and I get those calories
from lean proteins, vegetables and omega 3’s and you on the
other hand go to a fast food restaurant and you eat 2000 calories
were not going to end up with the same physiques are we?

No, no where near… your going to be overweight, I’m going to be

lean. Furthermore if you pulled blood from each of us, I would be
far healthier. But the medical systems approach to everything is
‘your healthy as long as your not sick’. My approach is, ‘finding
what’s optimal’.

Calories play apart in the picture, but to say a calorie is a calorie

when ingested into the human body is incorrect.

What’s your opinion on the pesticides and environmental

toxins?

Pesticides and environmental toxins are a growing problem. They

are both insidious. They’re insidious because it doesn’t say on the
label what or if its been sprayed with something that could be toxic.

Hell, toxic is still being defined! I mean, anything can be toxic, even
water if you consume it in high enough amounts. And so long as
the ‘scientific’ community approaches pesticides and chemicals in
our environment with ‘still to be defined terms’ our grandchildren
will be the ones to pay.

BPA (or Bisphenol A) is not a pesticide but it is a good example of

an insidious toxin in our everyday environment.

BPA is what’s used in a number of different canned foods and

plastic water bottle products. Amongst neurological issues in
infants, it’s also found to be testosterone lowering. The insidious
part is that companies don’t always label their products.

The numbers, three and seven mark if BPA has been used. The
numbers are supposed to be found in the triangle, which is not
always easily found, even to someone like myself, who is
conscious of these things.

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 The numbers are suppose to be found in the triangle, not always the case

Pesticides are they same, you simply don’t know how much
pesticides have been used and if they are harmful. So you need to
assume or buy organic.

One thing that everyone should know about organic food is that it
may not be anymore nutritious for you. But that’s not why you buy
organic, let me explain…

Food industry (amongst other political factors) have been

campaigning with research papers and studies that organic food is
completely equal to its non organic counter-part from a nutritional
stand point.

Yes, this MIGHT have some truth, HOWEVER- that’s not why you
buy organic food. The reason why you buy organic food is so
you don’t buy the pesticides, it’s not anything to do with which
one is more nutritious.

Nutrient value of food comes back to the quality of the soil it comes
from. It’s assumed the nutrient value of soil from an organic farmer
would be higher compared with a non-organic farmer. However, at
best, this is still an assumption and its based on the fertilizer the
farmer uses, not the pesticides. But again, this is not the reason to
buy organic.

The government and the press are notorious for employing spin-
doctors. This is exactly what they are doing with the organic food
issue.

The main question is ‘are they dangerous to humans?’ This is

something that many so called ‘health experts’ seem to disagree
on and only time will tell. With that said, pesticides are design to
kill living organisms. (That last sentence sums up my view.)

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When it comes to organic food, budget seems to be the main
issue. As a general rule to save money, where possible buy all
thin-skinned fruits and vegetable organic. Thick skin fruits and
vegetables aren’t as important to buy organic as the thick outer
layer can be pealed away, along with the harmful pesticides.

For the most part, I would make an effort to buy organic. You have
to remember, fat cells store toxins. Pesticides are toxins so they
are going to be stored.

The three items that are sprayed the heaviest are Coffee, Butter
and Strawberries. I would always do my best to buy these products
organic when available.

To quote Michael Pollan, the author of the Omnivores Dilemma,

‘you can shop for value, or you can shop for your values.’ Every
time you go to the supermarket you’re basically voting.

I believe when you go to the supermarket one of the best things

you can do is shop for your values, and if you have a value of
health, that’s what you shop for.

What is the most important factor when it comes to losing

weight?

The biggest thing from a hormonal perspective is controlling

insulin. Fortunately for us, insulin is a hormone that we have 100%
control over. We control it with the foods we choose to eat. I look
at this issue from a hormonal perspective, not a ‘Calories in Vs
Calories out’ perspective.

When looking at weight loss hormonally, consider how much

insulin that person is excreting on a day to day basis. Then help
them choose foods to make insulin stable throughout the day. This
will aid both weight loss and compliance from the client.

So you need insulin to store fat?

Yes, and to drive the nutrients to the cell which will happen
naturally when you eat. When you eat anything, a small amount of
insulin will be secreted. That’s what diabetes is; the pancreas can
no longer produce insulin. Insulin should not be viewed either as
good nor evil.

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To answer the question directly, insulin is needed to store fat from
a chemical perspective. In the fat cells there are ‘free forming fatty
acids’ which can be used as energy and triglycerides. Think of the
triglycerides as the ‘storehouse’. Triglycerides are free three
forming fatting acids bound together by a glyceride molecule
module. For that chemical process to take place, insulin is needed.
Once its bound it can be stored.

When you eat foods that cause your affect blood sugar to rise,
insulin will get secreted to combat the rise in blood sugar. Insulin’s
job is to keep blood sugar stable. Neglecting to keep a balanced
blood sugar throughout your life will result in wearing out your
pancreas. This is called diabetes type two, commonly associated
with obesity.

In laymen’s terms, in the course of a week, 90% of what you eat

needs to nutritious, natural food. The other 10% of the time (once
to twice a week) you can enjoy something deep-fried, sugary or
salty.

Insulin is also the aging hormone. Alzheimer’s has been dubbed

Diabetes type 3 because insulin ages the brain. The less insulin
you make over your lifetime the less you will age.

Many young males have been led to believe that the best way to
gain weight is to consume high carbohydrate, sugary foods, such
as ice cream, lollies or chocolate bars. These high sugary foods
increase the rate of aging. It also makes you more likely to be
insulin resistant when we want to be insulin sensitive (basically we
secrete less insulin to do the same job). It’s not a sound way to
eat.

Insulin is the main factor that we need to really look at in terms of

controlling someone’s weight. That’s why things like Jenny Craig
and Weight Watchers will only get results reducing calories. Eat
Your Way To Abs is about eating more and looking better through
correct food choices. Additionally, foods that raise blood sugar will
often lead to over eating.

Believe it or not, in the early 1950’s reduced calorie plans used to

be called ‘semi starvation diets’. The reason why they changed the
name was because people didn’t like the term ‘semi starvation’

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and had a hard time selling ‘a semi-starvation diet plan’. Every
time you hear someone say a ‘calorie controlled plan’, it basically
means semi starvation diet. Don’t buy into it.

I don’t believe in starving to get the body you desire, however

people do it, and what’s worse is that they succeed at doing it.
Apparently, because they lost the weight, that makes them experts
on weight loss. Anyone can lose weight by starving. There’s not
much to it, just stop eating.

My clients don’t starve, in fact, a client who I guided on the Eat

Your Way To Abs plan told me after the first week that ‘this is the
most food he has even eaten in his life yet he lost 3 kilos that
week’. He’s in his 60’s! This is a perfect demonstration of what I
mean when I say you don’t have to starve to get the body you
want. People who go on diets and starve are doing the wrong
things. That’s why they fail.

To train hard and recover properly you need to eat correctly. The
wisdom is in eating the right foods that have the correct hormonal
effect on the body. The hormonal effect should minimise insulin
secretion.

Would you ever count calories?

Never

Never, how come?

For a number of reasons already stated. Another important thing to

remember is that your clients aren’t going to count calories and
you are kidding yourself if you think they are. People who work out
diets in percentages clearly have only ever read textbooks and
never actually worked with real people in helping them achieve
real results.

I would also like to go on the record and say, in all the years I have
put together plans for bodybuilding contest in which I need athletes
body fat as low as 4%, I have never counted calories. Go on The
Alpha Body or The Truth About Supplements and see the people
I’ve trained and the results they have achieved. Not once did I
count a single calorie in any of them.

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To paraphrase Jonny Bowden, a world-renowned nutritionist, eat
things that are hunted, fished, gathered and plucked. If you can
succeed at getting your clients to eat things that are hunted, fished
gathered and plucked instead of processed junk, and you manage
to inspire them to do it for two months, they would change their
physiques. And you won’t need to count calories.

What are some key tips for females?

Females are interesting. The best way to put it is, they are well
read on the wrong information.

Females are exposed to so, so much misinformation and down

right crap. Furthermore, companies spend millions and millions on
marketing efforts to make females believe there is a faster, easier
and better way that has been a secret for centuries. Its’ scam after
scam. So when a female does finally come to see a professional,
or is given advice that actually works they can be somewhat
sceptical because it sounds different.

Females love to read gossip and fitness magazines filled with

celebrity diets. And that’s fine as long as they don’t believe the
rubbish they read.

The unfortunate thing for a lot of females is that they believe that
‘eating less equals weight loss’, and that’s the only way they know
how to do it. The problem with this approach is that they will
eventually bomb out and crash, binge on the closet bucket of ice
cream or block of chocolate and then repeat it all over again. It’s
simply not sustainable nor is it effective.

That’s why you see females stuck in yoyo dieting patterns. In there
memory, they only know one strategy for losing weight, that’s to
not eat, or to eat less. They can’t stick to it – but it’s the only thing
they know that gets the result they want. Its ugly, its brutal, but
they have pressure on them from their peers, boyfriend and
society in general to get ‘in shape’ and look ‘sexy’.

Then on the opposite spectrum you have Oprah telling women to

embrace their ‘fatness’. This somehow got confused with women
embracing their spiritual and emotional identities. This is why
Oprah, a leader to so many millions of women should really tread
very carefully about the image she is promoting to young females.

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She wants women to be empowered, and that’s a noble goal we
can all agree on. However there is nothing empowering about an
overweight, unhealthy individual, male or female. They have
serious health problems. Its not a matter of self acceptance- it’s a
matter of health!

Both camps have issues, and further more, both camps have
serious health problems.

Eating enough and eating correctly is as problematic from the

female fitness competitor to a Jane average. Society has
conditioned females that they ‘should’ eat a certain way, and its
complete garbage. For example, most females reading this right
now think ‘low fat yogurt’ is healthy, its not.

‘Healthy option menus’ and healthy food products (many

containing soy) have diluted what health foods really are. Now you
have people going to a café in the morning ordering a low fat
muffin and honestly believing they’re ‘being good’.

Then they walk past a guy like me, who’s eating 3 full eggs, a
steak with a quarter of an avocado and think I’m eating too much
fat. My question is who taught you what to eat? Who told you the
muffin is a healthy option? If you dig deep enough it comes
back to what the food industry wants you to believe. This is a
concept I discuss in my seminars.

Females should be ordering a hefty steak just like their brothers,

dads, husbands and boyfriends. The worst thing a female can do
for their health is become vegetarian. The second worst thing they
can do is consume a diet high in soy. And the third worst thing
would be to buy into the low fat nonsense. (Either have full fat or
leave it alone).

The number one goal that I would give to all females is to simply
meet their protein requirement each day. I would not allow any
question until that one goal is met. This would be done in
conjunction with meeting their fish oil requirement daily.

What they eat the rest of the time is a work in progress.

Most females will struggle to meet their protein requirement daily.

They will ‘think’ its too much food, but its not.

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This approach works extremely well because it shifts focus on the
foods they have to eat, this gets them away from thinking about
the foods they cant or shouldn’t have. You never want to
disempower people by saying you can’t eat this or you can’t eat
that.

The biggest thing about most clients, especially females, if you

take something away from them they are going to feel
disempowered. Never take anything out of their diet unless you
replace it with something else. Come from the frame of mind ‘how
can I empower this person, how can they walk away and feel good
about the advice I give them?’

What about the phrase ‘A little bit won’t hurt me’?

Most of the time you really have to analyse the line of thought
when it comes to food choices. People are far too emotional when
it comes to choosing foods and wrap emotional meanings around
healthy and unhealthy foods. This story better explains;

I have a client who owns a café, he tells me a customer orders a

gluten free sandwich and insists that the meal has to have no dairy
as they are lactose intolerant. To all of which he would reply ‘no
problem’. At the end of all the commotion about gluten and lactose
they would order a milkshake! As a good café owner, he would
alert the customer that the milkshake has both gluten and lactose,
to which the customer would say, “well a little bit doesn’t hurt me”.

This is unfortunately the mentality of some people, they don’t get it.
They think, ‘just a little bit wont hurt be’. They’re delusional.
Speaking generally, females are much worse offenders than
males, or at least they have more ‘exceptions’ to the health rules.
You have to teach them, ‘everything counts.’

Going out and eating that little bit of chocolate counts. Putting that
dash of milk and teaspoon of sugar in your coffee counts. The
biggest problem is that people view these behaviours as ‘normal’
when there not. Society has deemed it normal to add sugar to
coffee, though refined sugar the way modern society consumes it
is an abnormality. Its not the way the human body was designed to
eat speaking from an evolutionary perspective.

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Advice that I would give to trainers is, don’t be naïve to clients.
Realise that they are probably eating more junk than they are
telling you. Don’t set down rules, get them to give you their goals
and tell them how to do it. Be honest and use the equation analogy
as I suggested earlier. Challenge their thinking and what is
‘normal’ to eat.

What do you think is the biggest problem with what people

eat?

The major problem is refined sugars. This includes High Fructose

Corn Syrup (HFCS). (Especially now that they’re marketing it as a
healthy alternative to sugar! It is sugar for crying out loud!)

I believe if we somehow could boycott the selling of any refined

sugar products in Australia for a month, you would see a rapid
improvement in the countries health. I would also love to see what
would happen economically to the country. Most would suggest
the country would suffer, however, improving the countries health
would surely improve the countries dividends. That’s food for
thought for another time.

Refined sugar is insidious as its in products that you wouldn’t

expect and in quantities you wouldn’t expect. Take an ice tea for
example, people would think its just tea. Many iced teas are
loaded with sugars. Another example of this is tomato sauce.

As a society we over consume sugar. We grow up thinking its

‘normal’. Take the marketing of Coke-a-Cola and Pepsi for
example, it’s been apart of the social fabric for at least the last 50
years. I know I grew up thinking that Coke and Pepsi are as
normal to drink as water. But when you really think about that for a
moment, nothing could be further from the truth.

I love ‘people watching’ at supermarket, I like to see what the

person next to me is buying. People have impulses towards the
salty, the sugary or fatty foods. And companies love to exploit that
impulse wherever possible. Why do you think there are chocolates
and lollies right near the checkout in a supermarket? They know
people can’t resist the temptation – especially with the attitude,
‘one wont hurt me.’

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In fact, in studies conducted with mice found the combination of
sugar and fats cause strong addictions in the brain when the foods
were removed. When the researches gave the food back to the
mice, they found the mice would gorge themselves.

These tests have also been done on sugar alone, and again the
result has shown that the mice show ‘addictive like’ behaviours
and withdrawal symptoms from sugar.

In one study, after a month of sugar binging and increased

dopamine levels, the mice’s brains developed fewer dopamine
receptors and more opioid receptors. These changes are similar to
those found in mice on cocaine and heroine.

Note: Dopamine is the reward neurotransmitter. It’s commonly

associated with the pleasure system of the brain. For more
information:
http://www.sciencedaily.com/releases/2009/07/090727102024.htm

So imagine having a stick of butter dumped into caramel. Ok,

maybe not, but milk chocolate, donuts, some types of ice creams,
cakes, bagels, flavoured milk, cookies and types of sauces all fall
into this category, although they might not be classified as
‘addictive like substances’, they all do deserve the slogan ‘once
you pop you can’t stop’.

Another study, conducted with rats, gave the subjects the option of
selecting a water substance with sugar or a water substance with
cocaine. Researchers found that the rats selected the water
substance with sugar over the cocaine! Now, even though the
researchers say that ‘it should not be applied directly to humans’, it
does open the door to many topics of discussion.

For more information:

Magalie Lenoir#, Fuschia Serre#, Lauriane Cantin, Serge H. Ahmed* University
Bordeaux, France
Citation: Lenoir M, Serre F, Cantin L, Ahmed SH (2007) Intense Sweetness
Surpasses Cocaine Reward. Visit;
http://www.plosone.org/article/fetchArticle.action?articleURI=info%3Adoi%2F10.1371
%2Fjournal.pone.0000698
OR
http://news.softpedia.com/news/Sugar-Found-More-Addictive-Than-Cocaine-
61862.shtml

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I would point out that sugar does have the potential to be
addictive in humans. In fact I believe there are many millions of
people around the world who are addicted to sugar. But of course
you can’t diagnose that as a sickness – until it’s too late (Obesity
and Diabetes.) I have heard many people say they have
‘withdrawal symptoms’ giving up their favourite sugary treats.
Surprising to some, this is not uncommon.

This is why I would conclude that refined sugar (in any form) is the
biggest problem with what people eat. If we can agree, that it is
indeed an ‘addictive like substance’ then how can it be ok to only
have a ‘little bit’ for someone who is struggling with weight loss or
dissatisfied with their current level of physical results. Can the
alcoholic have a ‘little bit’ of alcohol? No! Can you give a drug
addict a ‘little bit’ of drugs? No! So to give a food addict a ‘little bit’
of a sugary treat? You know by the time you look away that packet
of Tim Tams is as good as gone! It’s just not an effective practice.

So you believe sugar should play no part in your diet?

A very minimal part. It does have a place with some athletes

regimes, however lets not kid ourselves here, how many of us train
2 times a day, 6 days a week? Other than that, maybe once a
week.

If we consider a caveman’s diet and the way in which we were

designed to eat, the only time we ate sugar in high amounts was
when we were lucky enough to stumble across a beehive, and that
didn’t happen everyday.

Since the caveman era our genes have only evolved around 2%,
yet our environment and foods have evolved tremendously.
Basically, our bodies are the same, but now we have iphones (our
environment has changed.)

It was a rare event as a cavemen to ingest, easy to eat sugary

carbohydrate in such a form. It was not normal to have them
everyday. Somehow modern society managed to get it completely
backwards.

If you are looking for weight loss – cut the sugar and replace it with
lean protein foods. Things like chocolate bars, sports drinks, soft
drinks don’t play a nutritional part in your diet. These foods are

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calorie dense but nutritionally void. You want to be eating the exact
opposite. You want to be eating nutritional dense, calorie void
foods. These foods are things like green vegetables.

The other factor that needs to be considered when eating highly

processed and or sugary foods is the chemicals in the food. Any
extra chemicals you consume from food will make your body a less
effective machine, this has the repercussions of slowing down fat
loss and building muscle. It will also affect your energy levels.

What’s your opinion about something like a Multi Vitamin?

A Multi Vitamin is highly recommended. The thing about ANY

supplement is you always want to source quality. If you’re going to
spend money on supplements I encourage people to always buy a
good quality brand.

What’s a good quality brand?

There are a number of different quality brands. Generally

speaking, the best products are online. Being a Biosignature
practitioner, and fan of Charles Poliquin, I like his supplements
which you can purchase here: http://us.cpoliquin.com/?Click=1512

In my book, The Truth About Supplements, I have a complete

chapter on Multi Vitamin supplements and a table listing U.S
Pharmacopeia Standards (USP) and some of the companies that
met those standards. Poliquin products met those standards, that’s
why I use them.

Why use vitamin supplements?

I always relate supplementation to iPhones. We don’t need an

iPhone, but they certainly do make life easier.

Same thing with supplements, we don’t necessarily ‘need’ them to

survive, the human body can survive on very little, however if you
want what is optimal, supplements are crucial.

As society makes more and more ‘so-called advancements’, we

will see more chemicals and toxins in our environment. This
means we need more than just food alone to keep us healthy. We

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live in a much more toxic environment compared with that of fifty
years ago.

Some people who look at the world through a straw believe that
supplements are excessive and not needed. They say things like
‘we can get everything from food.’ That may have been true fifty
years ago but that certainly isn’t the case today. In fact I have
research supporting the argument that our soil has been declining
in nutrients since 1936.

http://www.jacn.org/cgi/content-nw/full/23/6/669/T2 - Journal Of The American

College of Nutrition

Depleted soil means depleted fruits and vegetables. That in turn

means depleted animals, which means depleted humans.
Supplements are societies adaption and answer for nutrition.

The thing that supplement naysayers really need to understand is

that our soil is depleted. Industrial farmers use a fertiliser known as
NPK. That stands for Nitrogen, Phosphorus and Potassium. That’s
three minerals out of fifty-seven. Apparently zinc, magnesium,
calcium, manganese, copper, iron, cobalt, selenium, etc just aren’t
important.

Its been estimated, that one tomato from the 1950’s equals twenty
tomatoes today. Not sure if that is 100% true, however its food for
thought.

The only practical way to make up the nutritional deficit soil is to

supplement. Eating organic won’t do it alone. The soils depleted
and as previously discussed, you buy organic to avoid pesticides
not because it’s anymore nutritious.

If you can source organic food from a farm that uses more than 3
minerals, I congratulate you and hope you keep this practice for
many years to come. However, this is the exception, for the
majority, (myself included) supplements are just far more practical.

What is a Trans-Fat and why is it so bad?

To begin this topic, many health organizations promote the daily

allowance for trans-fats should be less than 1% of total caloric
intake. That would translate to less than 1 gram a day. So if you

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have conservative health organizations saying this, you know it
must be bad for you.

The history of trans-fats goes back to 1911. Two men, William

Proctor and James Gamble formed a partnership selling soaps
and candles. To make both soaps and candles you need lard.

At the time, the meat manufacture industry controlled the price of

lard. It’s comparable with petrol today, one week it’s a dollar a
barrel, next week it’s two!

These two savvy businessmen got sick of the meat manufactures

antics. They heard of a German chemist, E.C Keyser who found a
way to restructure the cotton seed plant and make it solid. With
this technology they could now make as many candles and soaps
as they liked without having to pay the meat manufactures for lard.
The chemist created the first synthetic fat.

In a twist of events, between 1910 and 1911 the light bulb became
affordable due to William David Coolidge improving the method of
making the tungsten filament. This refinement finally made the light
bulb cost practical. This meant the use of candles decreased
which hurt business for Proctor and Gamble.

Needless to say, Proctor and Gamble had invested time, money

and effort into developing synthetic lard and weren’t just going to
let it die. So they put their brains together and formed a company
called Crisco, which we all know today as the company that makes
vegetable oils. After all it’s a fat right?

The idea ‘why don’t we cook with it’ brought the product shortening
to the market. At the time it was a revolutionary product. As Crisco
first Ad in 1912 points out, “you can fry fish in Crisco, and the
Crisco will not absorb the fish odour! You can then use the same
Crisco for frying potatoes without imparting to them the slightest
fish flavour.”

You cant blame Proctor and Gamble, how were they to know it
would have serious ramifications on human health on a global
scale. They were just two guys in business.

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As a part of Crisco’s marketing they made a recipe book. The
book-contained recipes from lobster mornay to cookies, show
casing the versatility of the product.

The company evolved and started making different oils, Vegetable

oil came on to the scene in the 1960’s, formally known as Crisco
Oil. Today it’s quite common that hydrogenated oils (trans fats) are
found in your favourite fast food meal to your favourite
supermarket cookie.

So now you know the history, needless to say, you would be best
off avoiding these products. If you’re going to use fat, make sure
its not synthetic. Synthetic fats have no place in a healthy, well
balanced diet.

I always have to laugh at ‘so called experts’ stupidity (or sheer

ignorance) when they recommend canola or vegetable oils, or to
eat margarine. Actually what’s a big laugh is on the American
Dietetic Association (ADA), they still promote these products, yet
they acknowledge that trans-fats should be minimal in ones diet.
The ADA has many sponsors they need to keep happy. To be
brief; I would not look to them as a source of good advice or
information.

So why use Trans-Fats?

The good thing about trans fats is that they have a very long shelf
life and they’re dirt-cheap!

The very first form of trans fatty acids was actually shortening.
Now most people born after 1985 wouldn’t have a clue what
shortening is. But if you ask your Mother (or Grandmother), they
will probably have shortening in the cupboard from when they were
little that still hasn’t gone off.

Trans fatty (and refined sugars) from a business perspective are

fantastic as they both prolong shelf life of products. If the fruit and
vegetable grower has too much stock and cant sell it in time he
loses money. But imagine if the product he was selling didn’t go
off? This eliminates the fear of losing money on expired stock.

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That’s why these unhealthy inventions exist. Firstly, to make the
food industry more profits, secondarily to cheaply feed a growing
population.

If you want to be healthy and in great shape, eliminate trans-fats

(and refined sugars) from your diet, they do nothing for the body
except make you fat and unhealthy.

If I wanted to get in great shape, what are things to cut out?

Again, start with Trans-fats and refine carbohydrates. Then eat

things that are hunted, fished, gathered & plucked, and drink only
water, black coffee or green/peppermint tea.

If you can tick all those boxes, then it depends on how lean you
actually want to be on what else you need to cut out.

People always expect me to say, ‘cut out saturated fats’ but I don’t
think that’s the real problem. The body can at least digest and
utilise saturated fats.

But how much?

That’s open for a debate. I’m not going to quote any numbers
though I will say when choosing between low fat products and full
fat products, I would always choose the full fat. When something is
low fat, its high sugar which is much worse.

If we take the Eskimos as an example (before western influence),

culturally they are much healthier and leaner than westerns. Yet
they eat tremendous amounts of saturated fats!

A man by the name of Vilhjalmur Stefansson spent time with the

Eskimos from 1906 to 1918 confirming that they eat a diet solely of
protein, fat and water and ‘there was not a fat individual amongst
them.’

Later in 1930, Eugene DuBois recreated the diet with Stefansson

talking blood samples whilst on the diet. What they found was
improved bloods and an improved physique despite the fact that
he increased his calories from 2,000 to 3,100.

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There is no such thing as an ‘essential’ carbohydrate. However,
essential fatty acids and essential amino acids make up the
framework of a healthy body.

The big fallacy is, people think they need carbohydrates to survive.
You don’t. Most people overeat them believing they are being
healthy when they should be eating a steak.

Is being in ketosis bad for you?

No. Being in ketosis isn’t bad for you provided you are a healthy
person with a working pancreas.

Jonny Bowden’s book, ‘Living Low Carb’ (highly recommended)

has an excellent chapter on this topic. He tells the story of a
restaurant many years ago serving ‘Dolphin’. People thought the
restaurant were serving Dolphin the mammal, when in fact they
were serving Dolphin the fish which bears absolutely no
resemblance to the mammal. They just had the same name.

As the story goes, the restaurant simply changed the name and
people no longer through a fit whilst reading the menu.

To get to your point - there is ketosis and there is diabetic

ketoacidosis, which are two completely different conditions. One is
a fine state to be in, ketosis, the other one is life threatening. If
you’re a diabetic and are in diabetic ketoacidosis, you are in
serious trouble.

People have confused the two terms. Robert Atkins (Atkins Diet)
tried to change the term to lipolysis so people would stop getting
confused between ketosis and diabetic ketoacidosis. It is an
unfortunate thing that healthy people think ketosis is dangerous,
they have just misinterpreted the terms.

What advice would you give a male wanting to put on

muscle?

Rule number one: ‘MEAT’ your protein requirement every day,

no exceptions.

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Of course I mean ‘meet’ and not ‘meat’, but that is to say, your
protein requirement needs to be met with real meat, fish or chicken
and not protein shakes. Shakes are just not the same.

You can train hard, but if you don’t back it up with protein, muscle
won’t grow. Many times I’ve had huge success with bodybuilding
clients just increasing how much protein they consume in a day.

The other piece of advice I will give is to check your ego when it
comes to eating. Guys who think ‘eating a lot’ is eating three full
eggs and a piece of toast for breakfast are kidding themselves.

Below is a table of how much protein is in each food per 200 gram
serving. I made this table to give to clients so they could do the
maths themselves.

Meat Protein per 200 grams

Kangaroo (Fillet) 44.2
Chicken (baked) 60
Steak (Rump) 63
Steak, Rib-eye 63
Steak (Sirloin) 47.8
Nandos Chicken Steak 44.6
Salmon 41.4
Basa 32
Barramundi 46
1 Scoops of Whey Protein (35g) 31.5
How much protein per 200 gram serving

(Note to reader: You can download the excel version from the
page you download this book.)

Meat Protein per 100 grams

Kangaroo (Fillet) 22.1
Chicken (baked) 30
Steak (Rump) 31.5
Steak, Rib-eye 31.5
Steak (Sirloin) 23.9
Nandos Chicken Steak 22.3
Salmon 20.7
Basa 16
Barramundi 23
1 scoop of Whey Protein (35g) 31.5
How much protein per 100 gram serving- better guide for females

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(Referenced from www.calorieking.com.au)

After the protein requirement is met, I would monitor how much

carbohydrates they consume. I will alter the amounts depending
on the goal and the individuals body fat percentage.

So you do count the carbohydrates and protein, compared to

not counting the calories?

Counting carbohydrates and protein is a completely different story

to counting calories. You are actually counting what is happening
nutritionally when counting protein and carbohydrate values.

With this said, I have never worked with percentages like ‘The
Zone Diet’ would. I just make sure that people meet their protein
requirement daily first of all. Then I ensure they consume a quality
fish oil and meet a fibre goal. The other essential part is to drink
enough water daily.

Provided the above is met, they get the next level of advice. This is
where I look at how much carbohydrate’s they are having and
manipulate them based on their goals. The lower the
carbohydrates consumed, the more protein they need to have. I
use that as a general rule, not one set in stone.

There are some rare, carbohydrate tolerant individuals who simply

need more carbohydrates. However, they are the exceptions, not
the rule.

I like to think of carbohydrates as a game of ‘how much can

someone get away with’. You never want to needlessly take things
out of a persons diet if there isn’t a specific purpose. If someone
can have rice or pasta at every single meal and still be at 8% body
fat, then why not?

I have two clients who are classic examples of this. If they don’t
eat pasta, they lose too much weight. So it can happen, it’s just
rare.

Would a high protein diet be bad?

No, this argument comes from people who already have an

existing kidney condition, vegetarians and animal cruelty activists.

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Research presented about high protein diets being negative is
simply not objective.

The only research that you will find showing that a high protein diet
is ‘bad’ is in research conducted on people who already have an
existing kidney condition or consuming poor quality proteins such
as processed meats.

If someone has an existing kidney condition then yes, they should

think twice about increasing how much protein they consume and
consult a specialist in that area.

However, if someone has a perfectly working and healthy kidney,

liver etc. then there is no reason why a high protein diet would be
‘bad’. From the research that has been conducted, there is still no
evidence to say, a high protein diet is dangerous. After all, it’s how
we were designed to eat.

Also, one really needs to define the term what is meant by ‘a high
protein diet’. Because a vegetarian would have you believe that if
you eat a steak a day, that’s a high protein diet, when it’s not even
close.

The other caveat with a ‘high protein diet’ is that you need to
define the foods. In the China Study, they looked at diets with
processed meats such as hot dogs and hamburgers. I don’t call
that a high protein diet, I call it a junk diet!

A diet like this might be high in ‘protein’ but it’s also very high in
toxins, sodium, trans-fats, etc. You can call fried chicken a protein
food, but we both know fried chicken isn’t the same as skinless
grilled chicken when it come to protein and health. That’s the
problem with looking at the world through a straw. You see what
you want to see.

When I say a ‘high protein diet’ or met your protein requirement I

mean eating all organic meat, chicken, fish, eggs, bison, kangaroo
and other game meats. Eat like a caveman or woman. Not the
processed junk meats. They are no better than refined
carbohydrate foods.

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Final thoughts…

THE KEY to creating change is to take responsibility for all your

actions and inactions.

You will never create change in your life, or anyone else’s until you
take responsibility. You need to be responsible for taking fish oils,
meeting protein requirements, waking up that extra hour earlier to
make food and do it with no excuses and a smile on your face.

To the Personal Trainers, never let any client say ‘I didn’t lose
weight because you didn’t give me the right advice.’ You have to
give them the right advice. And in personal training you have to
assess to some degree, what clients are eating. People can train
five or six days a week but if your still eating junk, results simply
wont follow.

The other part is accountability. Get someone you trust to hold you
accountable to the goals that you want to make a reality to ensure
it gets done. I structured my Alpha Body Mentoring program
purposely to offer this service at a minimal price so those that need
it can take advantage. (Visit http://www.thealphabody.com)

Finally, make one change every week and see your body as a
long-term project.

The biggest thing with any ‘diet’, which in French means lifestyle,
is if you blame a diet for your lack of results – you will never
achieve anything. Take responsibility of what you choose to
eat.

This recoding and ebook program is for

entertainment purposes only and is not a
substitute for medical or health advice, seek the
advice of your doctor or other qualified
professionals before altering your current diet or
exercise plan.

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