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Preview: The Nutrition Help Blog - Food, Fasting and Health

The Nutrition Help Blog - Food, Fasting and Health

Updated: 2018-03-05T19:18:37.599-05:00


How Much Protein Should You Eat Per Day?



A really entertaining post if I do say so myself ;)

Hot Body Alert! - Venus Index Transformation Photos



Hot Body Alert! - Venus Index Transformation Photos

Woman Sues Nutella


Losing 100 pounds Versus losing 10 pounds



     Hi Brad,

     I don't know if you respond to emails or not, but I am wondering if your Eat Stop Eat plan is also effective for someone who wants to lose 100 pounds?



     Despite what some marketing will tell you, the very first step in losing weight is the same regardless of the amount of fat you need to lose. It's the same physiological process whether you are tying to lose 100 pounds or the mythical 'last 10 pounds'. 

     The key is to take that first step. So yes I believe Eat Stop Eat would be effective.


The Anything Goes Diet



John Barban's new book "The Anything Goes Diet" is finally finished,'s AWESOME.

I'm really impressed with how well this book turned out.

It's practical, and doable without being overly sciencey or complicated.

In short, it's the perfect compliment to Eat Stop Eat.

Check it out by clicking the picture above or go to:


Do you have to eat clean to get lean?



For some people, spending 4 months eating nothing but egg whites, chicken breasts and broccoli is easy. For the rest of us it's good to know that you don't HAVE to go to such extremes to get lean.

As John Barban illustrates in this post...a donut a day can still be fit into a lifestyle that gets you lean.

mindlessness and overconsumption


Focus: My new book on simplicity in the age of distractions | zen habits



Focus - It's a free e-book from ZenHabits Author Leo Babauta.

Since almost everyone who reads this blog with any regularity could probably benefit from a break from reading about health and nutrition (myself included) I'm recommending you pick this up and give it a read.


In-Your-Face Fitness: Jillian Michaels' kettle bell DVD sounds a thud -



This one line reminds me a bit of the Coca-Cola "Vitamin Water Defense" of (paraphrasing) "no intelligent person would think this drink is good for you".

By making the claim that Jillian is 'an actress playing a fitness trainer '(a claim made by the author, NOT Jillian) it does really remove any accountability and responsibility away from Jillian...

Perhaps this is the direction this industry is headed in...after all, have we ever really seen any accountability from diet gurus?

Steroids - With and Without


How to get Perfect Abs


Some of the biggest things holding you back in your weight loss efforts and your dream of perfect abs are not named 'Protein','Fat' or 'Carbs'. It's probably not even 'Calories'. (...well actually it is Calories, but it's just a tiny bit more complex then that.) No, today I'm talking about two non-calorie things. Self-Confidence and Perfection. So let's clear this up right away. It is a misconception that you have to be 'special' to be successful at weight loss. This misconception stems from the fact that we like to think that the people giving us diet advice are somehow 'perfect'. Living perfect lives, with the perfect bodies with the perfect jobs etc. This creates a situation where it becomes difficult to have confidence in ourselves because we simply do not measure up to these seemingly perfect people. However, Nobody is perfect. So here's the truth... That diet guru with the awesome abs that everyone thinks eats 'perfectly'...He's a chocolate FEIND. The 600 pound bench presser who constantly gives advice on training..He's had three shoulder surgeries and bone spurs removed from his a direct result of his benching. The Hollywood celebrity touting his super dedicated workout program he used to get in shape for "Kiss of Death 32"...He forgot to tell you he's on various anabolic steroids. The Paleo Princess who thinks that HFCS is made directly form the essence of the devil...She secretly loves the occasional Coca Cola when at the movies. The shredded diet guru...who is actually about 60 pounds overweight (the pictures you see on-line are from 2001) The dozen or so magazine covers you see every month...They are a result of photoshop mastery. The point is: No one is perfect, so don't freak out when you discover that you're not perfect either. The idea of having shredded abs 24/7 without even flexing is just as foreign to the professional fitness model as it is to you. We need to realize that the illusion of perfection is really, really hurting us and our abilities to reach our goals..or even define them. So here are some givens: You are going to have off days of dieting. You weight loss is going to plateau, or even go up occasionally. You are going to love the way you look some days, and be less then impressed on other days...and you don't probably look any different on either day. This doesn't make you a failure, it makes you human...keep at it. You are going to break a fast early, eat more than you want to, miss a workout, eat a 'bad' food. The idea of eating perfectly for 4 months worth of hardcore deiting is just plain silly, even for the most dedicated fitness proffesional. So if you slip, don't worry about it, just keep moving towards your goals. Remember: No one is perfect. This makes it a little easier to ramp up the self-confidence. It's an even playing feild. Realizing this is a giant step into becoming awesome. Because once you realize that no one is perfect, then you have ZERO reason not to be self-confident. We're all flawed in our own special way, which of course means we can all be awesome if we choose to be. BP As a note...this post was highly influenced by this blog post -->[...]

Good Foods, Bad Foods


I’d like to let you in on one of my all time favorite ‘diet hacks’

No, it’s not fasting (that’s not really a ‘Diet hack’ – it’s more of a lifestyle)

Actually, it’s scotch.

Yep, good ol’ Scottish Whiskey (Irish is pretty darn good too, but I digress)

So you’re probably wondering how a ounce of the good stuff (neat of course) can be a diet hack?


It’ll save you calories…. lots of them.

An ounce of scotch has about 70 Calories. That’s less than a glass of wine (120 ish) and a bottle of beer (140 ish)…but that’s not the ‘Hack’.

The “Hack” is in the social graces of Scotch.

Let’s say you go out for drinks with your friends…guys order beer, the girls order wine and you order a scotch.

Right away, you’ll probably get some looks… mostly because people have this weird idea that an ounce of Scotch has a TON more alcohol in it then a bottle of beer or a glass of wine (which is false, they are all equal).

And this is where the ‘hack’ comes in.

You can ‘nurse’ a glass of scotch for an hour and no one will say anything.

(I’ve never been in the situation where I’ve been nursing a scotch and someone has asked me if I was ‘on a diet’)

In a social setting, for some reason Scotch trumps people’s crazy need to push you to keep up with them when they drink.

So your friends can be 3 beers into the night, or a half bottle of wine..and you can still be nursing your first ounce of alcohol, and no one will say anything.

In a hypothetical situation where you’ve had two ounces of scotch, while your buddy has had 6 beers, you’ve saved yourself well over 500 calories…and a whole bunch of bloating and probably a really crappy morning..

Bottom line – Obviously you could just have a water, but with this diet hack you get to enjoy a Scotch, nice and slow…the way you should enjoy it (Without ice of course)…you drink about 70 Calories while your friends drink hundreds of calories in their beer, wine and assorted mix drinks (Oh and you still get the anti-inflammatory actions of alcohol too, just without any of the extra calories).

In settings like weddings, or awkward family reunions, this could save you hundreds of unneeded calories, while still allowing you to be ’social’.

Again, The obvious ultimate hack is water, but if you’re going to drink, you may as well drink the good stuff (just remember to drink it slow).

Drink Stop Drink


PS- No this is not an excuse to allow alcohol when you are fasting!

How to lose baby fat


Here's a great email from a women who used Eat Stop Eat to help her get rid of her post-pregnancy baby fat.

She combined Eat Stop Eat with a solid workout plan and responsible eating, and deserves an amazing amount of credit for her hard work.

A great 'real life' success story ==> lose Baby Fat


A bone to pick with Brad Pilon


NOTE: This is a Guest Post by John Barban, Science Editor of Eat Stop Eat and the Nutrition Help Blog.

As you know Brad does a wonderful job simplifying the concept of diet and weight loss to a point that is straight forward, easy to understand and frankly very difficult to argue with. But I have a bone to pick with Brad.

I feel like he stops short and doesn’t quite take it as far as it can go.

I think there is one more step Brad could take explaining how weight loss and diet really work. And so far this is most effective and simple way I can explain this (although it does seem to make some people uncomfortable)…so here goes.

Take 5 minutes at some point today (preferably alone) to take all of your clothes off and go stand in front of a full body mirror and then say this one simple statement out loud while you are looking at yourself in the mirror:

“The amount and kind of food I eat, and the amount of exercise and activity I do, make me look like this”

If by the end of this statement you are feeling pretty good about yourself and like what you see in the mirror then that is great. Give yourself a pat on the back even.

If on the other hand you see a few spots where you would like to see some improvement (specifically losing some fat, or maybe even building up a few muscles) then you only have two courses of action…and those are…

Eat slightly less calories (on average) than you are currently eating…to lose fat

Do more targeted weight training than you are currently doing…to build muscle

It really is this simple.

How you arrive at a calorie deficit is up to you. I personally choose Eat Stop Eat because A) I spent almost two full years editing the darn thing and B) it really is hands down the simplest way to eat less calories long term without going nuts about it.

And weight training is absolutely essential to building and maintaining firm and youthful like muscle long into your life.

This might be a bit harsh, but it’s really what we’re all dealing with. The way our bodies currently look and our ability to change and manipulate it with diet and exercise.

I have found Eat Stop Eat to be the only truly effective long term solution for lasting fat loss/weight loss. And as always weight training will be a staple in my weekly routine for the rest of my life.

Weight loss nutrition and exercise should never be more confusing or consuming that these two simple steps.

People like Brad have taken the burden upon themselves to sort through all of the nutrition and diet industry media hype and rhetoric as well as rooting through all of the dry and tedious research.

Once this information has all been analyzed and broken down we realize that our multiple ways to 'eat for weight loss' yet they all revolve around eating less (and hopefully weight training more).

When you simplify this down to it's core the result is the beautifully simple nutrition and lifestyle of Eat Stop Eat.

Eat Stop Eat in Scientific American


Here an Interesting take on the research behind Intermittent fasting and longevity from Scientific American's Podcast "60-Second Science".

You can listen to the podcast here:


PS- I just put the finishing touches on my presentations for my 1 day seminar coming up on January 17th. All I can say is that I've even surprised myself with how many nutrition myths I manage to tackle in this presentation!

It's going to be an amazing day, and there are still a couple seats left so make sure you sign up soon ==>