Addition Nutrition Guidebook.pdf

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NUTRITION
ADDITION
STEP
HUNGER AND SATIETY
BY
THE HORMONE
SECRETS OF
SCOTT
SONNON
TABLE OF CONTENTS
About Scott Sonnon
Breaking the Sugar Addiction Cycle: About Me
Addition Nutrition: Understanding the Biochemistry of the Vicious Diet Cycle
No More Rebounding - You Canʼt Outlift a Bad Diet
How Does Stress Affect Your Health? Is Your Pyramid of Focus Upside-Down?
The #1 Simplest Way to Improve Your Nutrition (What Doctors Wonʼt Tell You!)
How Does Chronic Stress Affect Your Hormones? What is Lifestyle Optimization?
What is the Role of Insulin and the Role of Leptins in your Optimized Lifestyle?
How can You Hit the Two Windows of Hunger and Satiety? The Hunger-Satiety Scale!
What are the Hormones that Affect your Hunger and Satiety?
How can you Exercise as a Method of Hormone Management?
Six Steps to Eating Changes? Ho do you Prioritize Eating Changes?
Understanding Muscle Cramps and Muscle Soreness
Exercise like a Savage, but Recover (Eat) like a Scientist
Is Dehydration Increasing your Fat?
The 16 Steps to Better Nutrition
1. Write it Down
2. Eat a Meal Every 3-5 Hours
3. Stop the Belly at 7PM
4. You Become What You Eat
5. No Refined Sugars or Substitutes
6. Kick the Habit
7. Eat Seasonally
8. Structure your Exercise Around your Meals
9. Hunger offers a Truth
10. One Gallon of Water Per Day
11. Wait 15 minutes after a Meal before Drinking
12. Stop at First Belch
13. Drink your Food by Chewing
14. Walk after Eating
15. Be in Your Process
16. Honor Elimination
What are the 8 Keys to Getting Back into Shape?
What are the 5 Strategies for if you canʼt say NO yet?
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S
C
O
T
T
S
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Master of Sport
SCOTT SONNON
Chief Operations Officer
RMAX International
WORLD
CHAMPION
NATIO NAL
COACH
Find Scott on
Facebook
or
Twitter
Scott was
“Born to Lose, but Trained to Win.”
Against all odds, Scott became
a champion, and has shared the discoveries he made along the way.
Scott Sonnon is most known for being a martial
arts champion in Sambo Wrestling, Sport Jiujitsu,
Submission Grappling, Amateur Mixed Martial Arts,
and Sanshou Kickboxing. Sonnon capitalized upon
advances in applied biomechanics, stress
physiology, exercise endocrinology and coaching
psychology to become a multiple-time USA
National Team Coach.
Sonnon trained for six years with the former USSR
Ministry of Internal Affairs (MVD) and Special
Operations Unit (Spetsnaz) Physical Conditioning
and Performance Enhancement Specialists at the
RETAL (Physical Skill Consultant Scientific &
Practical Training) Center, and became the first
American to be licensed by the Russian
government in these studies. He is also one of a
handful of individuals outside the former USSR to
earn the coveted “Master of Sport” —the highest
athletic distinction recognized in the former Soviet
Union.
Scott strove to these athletic accomplishments due
to his severe learning disabilities - dyslexia,
dysgraphia and dyscalculia; using martial arts,
fitness and yoga as a means of educational
therapy, which ultimately led him to become a
keynote speaker for prestigious institutes such as
TEDx and Mensa.
Sonnon’s peak performance enhancement
methods are on the scientific cutting-edge teaching
how to use exercise not merely for increased
physical capacity, but as a means of injury-
prevention, illness-prevention and longevity; as the
world’s number one killer is not guns, knives or
bombs, but stress-related disease.
He consults for the United Stated Department of
Defense, United Stated Department of Justice and
the United States Department of Homeland
Security.
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ABOUT ME
I couldn’t quit sugar. It
was like a drug to me.
Research now shows that
for many people sugar
and cocaine affect the
brain in nearly identical
ways cellularly. So, I had
to spend a very long time,
suffering diet after diet,
before I discovered that
the only way to address
sugar addition, was to
ADD more good, rather
than try to SUBTRACT
the bad.
A young man commented to me that, "People who are overweight just need to CHOOSE to
have self-control and have more faith in themselves. They can overcome any addiction all by
themselves. They’re just weakening themselves by being passionate about the wrong thing.”
After I offered him sources for a more enlightened, scientific perspective on the biochemistry of
addiction, he advised me that he was a part-time ACE-certified trainer, and an "expert."
Addictive biochemistry isn’t covered in any fitness certification, including online certifications
like ACE. Education must be specific. Exercise education is not nutrition education. It's not even
an education on how to coach.
Will-power is a biochemical event. It takes incremental repair to recover from the diminished
capacity by an addiction, especially substances like sugar/high-fructose corn syrup and grains/
simple carbs. Certainly if you ALREADY have the will-power reserve to go “cold turkey” on
an addiction, bad habit or inefficient lifestyle behavior, then DO IT!
However, for most people, you want to stack the deck in your favor, “win before you step in
the ring,” as my coach used to say. This requires incrementally consistent and sustainable
changes in nutrition, exercise and attitude, surrounding yourself with a supportive
community, enlisting professional guidance (coaching allies), and establishing transparent
records to maintain personal accountability.
Making judgments that “people are just choosing to be weak” doesn’t mean that you’re
empowering them. Just the opposite.
Twenty years of coaching psychology taught me one very critical point: People aren’t
“weak” for seeking support. They’re smart, courageous and strong because of it. They’re
outsourcing cellularly-depleted will-power. As will power builds, we can face a challenge just
slightly greater than our current capacity. When we overcome it, we build yet a new level.
And it’s time to face an even greater challenge, requiring new or more support, coaches,
accountability and transparency. And so on...
You're not limited because "you didn’t do it all by yourself." Rather, you’re acknowledging
that you’re intelligent, dedicated, brave and serious enough about overcoming your
challenges that you will enlist all the support, aid and methods necessary to succeed.
Break the Cycle
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RMAX INTERNATIONAL
ADDITION NUTRITION
ADDING TO FOSTER REPAIR - RATHER THAN SUBTRACTING AND CREATING DESPAIR
SCOTT SONNON
There is a biochemical reason that
diets do not work. Understand the
chemistry, and you can get off of
the roller-coaster of yo-yo
rebounding. The slow, sure path will
give you greater success, by
changing you at a cellular level, and
creating health from the inside-out.

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