The Calorie Myth: How to Eat More, Exercise Less, Lose Weight, and Live Better by Jonathan Bailor Hardcover $ The Calorie Myth: How to Eat More, Exercise Less, Lose Weight, and Live. Jonathan Bailor has performed an invaluable service with his book, The Smarter Science of. “The Smarter Science of Slim is a proven and practical guide to fighting the big problem of obesity. Simplifying a bunch of biology while making decades of. THE SMARTER SCIENCE OF SLIM. THE LARGEST SCIENTIFIC ANALYSIS OF HEALTH AND FITNESS EVER CONDUCTED. “SMART AND HEALTHY.” – DR.
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PDF - The Smarter Science of Slim. The Smarter Science of Slim series is now out of print to make way for HarperCollins' January publication of The. The SmarTer Science of SlimScientiﬁc Proof. Download as PDF or read online from Scribd . Documents Similar To Cover of The Smarter Science of Slim. The Smarter Science of Slim book. Read 33 reviews from the world's largest community for readers. Jonathan Bailor spent the past decade collaborating wit.
It is a matter of thermodynamic and physical law. Equations like those above can predict this to varying degrees of accuracy for populations, but these do vary widely with the individual because metabolic rate is highly individual. As far as I'm concerned, Bailor's argument is to be expected from a grade schooler who lacks the full knowledge to understand how caloric expenditure changes with body weight.
But coming from a "former personal trainer"?? His book and ideas should be totally dismissed by everyone after he has made this absurd contention. In addition to some other factors that boost initial weight loss water weight comes to mind , the closer one gets to ones ideal weight, chances are the closer you are to consuming the appropriate calories to sustain that weight.
You aren't in deficit any more so no wonder you aren't losing weight, or if you are, you're deficit is so small that it will only register weight changes of a pound in a month or two vs. This can be highly demotivating. Everyone who works with energy balance knows that weight loss based on that initial deficit will slow as time progresses, weight is reduced, and the deficit is diminished. The mark of a good trainer is to then find ways to help this person achieve further caloric deficit if warranted without reducing intake to dangerously low levels or resorting to an insane exercise regime.
This is not always easy, but the good ones are out there who know what they are doing and aren't going to feed you gimmickry instead of knowledge. If he is genuinely asking himself these questions, he is utterly unqualified to speak to these matters. Instead, I believe he is asking rhetorical questions to get you to download into his gimmickry.
So, 1 he is wondering if we didn't really eat more after all, or that during some period in all of this we all ballooned up by hundreds of pounds but lost that weight by eating less before the time frame was up? Then there's 2 but herein Bailor simultaneously acknowledges that activity I should mention that this roughly equates to less than Peter Attia of NuSI has engaged in for years and years now.
So ultimately, the answer you must arrive at is 3. Only the calorie math does add up and this guy is a scamming "wellness entrepreneur" after all. No, Jonathan, the explanation is right there in the energy balance equation for anyone with a modicum of understanding and education in the factors that go into energy expenditure. The fact that certain camps promote their diets as possessing a "metabolic advantage" in concordance with the physical laws of nature has never been demonstrated in a metabolic ward, and the rest is pure fantasy.
Similarly to the way the body automatically regulates insulin and blood glucose until that system is overwhelmed and breaks down leading to type 2 diabetes , the body automatically regulates body fat until it is overwhelmed and breaks down leading to overweight and obesity. Another way to think of it: Much as we exhale more when we inhale more, or we urinate more when we drink more, we also burn more when we eat more and burn less when we eat less—automatically.
Breaths in and breaths out, water in and water out, and calories in and calories out are matters of established human biology, not mythical metabolic math. If this were true, we would not ever gain weight or lose it. We'd also probably not be around as a species. This idea that if we ever gorged on a food before it perished, we wouldn't store that energy for a rainy day is just absurd on its face.
Nevermind that in every verifiable overfeeding or underfeeding study ever done e. Every time. Red herring alert! First of all, that In overfeeding studies, some do have a transient adaptation to increase metabolic rate to "burn off" overages shhhhhhhhhhhhhh, but carbs are what set this off in those folks, fat not so much. In underfeeding studies, some have a more responsive adaptation to restriction usually those who have restricted either voluntarily or involuntarily previously while others don't see lowering energy expenditure past that predicted from lower weight.
But nonetheless, folks gain or lose weight and fat predictably. Enough of the distractions to sell books. The fact is that our genes, brain, and hormones work together to maintain balance, or—as we were taught in our high school biology classes—homeostasis. No, the math myth is a nice strawman Jonathan, but it is not reality. And there are a ton of overweight people -- including many you lectured to on last year's low carb cruise -- who claim to be consuming a perfectly healthy diet.
The message is clear, calorie math is a myth according to Bailor.
Case in point, Chapter 4. How about instead of presenting the reality that Americans are eating a lot! Eating more doesn't make you fat? I'll let you read through to the "flusher" dude and others, but there he is -- Sam Feltham, still another so-called "expert". Okay folks here are my 2 pennies, and if I don't reply for a fair while to any rebuttals it's just because I'm too busy actually helping people and actually enjoying life.
You are not donating time towards helping people Sam. Your STF videos ripping off Bailor's clogged sink analogy are only plagerized sic misinformation. He continued The lipophilia hypothesis isn't about denying or not believing in the laws of thermodynamics it is about trying to understand how biological organisms, the human body inparticular, interact with them.
As we don't have a complete understanding of how the human body works First of all it was a hypothesis in the 40's and 50's and was abandoned because scientific evidence failed to support it. That's how science works. We may not have a complete understanding of how the body works, but we have a pretty darned good one.
Further, we have a good understanding of how it doesn't work based on scientific testing, not your silly jokesperiments. Sam goes on to say that both "sides" need clarification -- sorry, but NO. There have been extensive metabolic ward studies that have definitively shown that calories and not macronutrient composition of the diet is what determines changes in body weight and fat mass. To the extent that macros have any effect, protein is the sticking point, but "your side" refuses to acknowledge this as they go on and on about how fat isn't fattening and carbs are.
My bottom line is that yes in order to lose weight one must STORE, an imperitive word to use rather than consume, less calories than we expend and consuming less calories isn't necessarily the answer to the obvious question to deduce from the previous statement. How do we store less calories in our fat tissue? Just imagine telling some one to store less calories than they expend, seems ridiculous right!? No it doesn't when you understand basic physiology.
You will store that which you do not expend. In huge short-term excesses the metabolism may be kicked up a notch -- in some more than others -- to counter the excess, but over the long haul you just store the excesses.
There are no excesses to store if you don't consume them Sam. Total calories only matter in their contribution to the total biochemical reaction load on the body in reaction to different foodstuffs.
In other words it does matter how many calories of bread or meat you eat as calories will have a smaller biochemical effect than calories Sam is clearly out of his intellectual and educational realm here.
Total biochemical reaction load. The Harder Group ate a more conventional Western diet while doing traditional aerobic exercise for forty minutes per day, six days per week. The Smarter Group ate a smarter diet while exercising only 60 percent as much, but with higher quality. The study lasted for twelve weeks and included thirty-four women and twenty-nine men between the ages of twenty and sixty. At the end of the study, the Harder Group ate less food and exercised eighteen hours more than the Smarter Group.
The Smarter Group focused on high-intensity cardio and resistance training, and ate more but higher-quality calories.
Considerably less. It's not like this is hidden in the text either. It's amazing they survived the 12 short weeks without developing a fat deficiency!! Now while I'm sure it would not rise to a level of statistical significance, contrary to Bailor's claims, his "smarter" group consumed fewer total calories vs.
He writes about avoiding starchy vegetables like corn and potatoes and how consumers should be eating organics, eating foods similar to that in which our forbearers ate when they hunted and gathered. When people deviated from that path and redirected their appetites to preprocessed and sugared foods, among other unhealthy types, that is when health issues and problems arose, particularly diabetes, clogs in the fat metabolism system, clogged arteries, to a whole gamut of health issues that can plague the body when it is not provided with the best nutrients available, for people are often so busy with work and families that they are easily misled and are only to eager for the quick fix.
The Smarter Science of Slim is a jam packed health and fitness book that has an amazing degree of good quality information in it, and it would behoove readers who truly want to make a commitment to a healthier lifestyle to pick this book up. Jonathan Bailor seems quite passionate in his desire to help people help themselves move away form a sedentary and junk food filled lifestyle. His goal is to get ordinary people to be energized and choose an active alternative, and the abundance of examples that he provides in his book is really quite thrilling.
He offers examples of the types of foods that we should eat as well as the kinds of exercises-specifically deep exercise and eccentric exercise-that people should be performing in order to obtain the kind of healthy and fit bodies that so many "experts" promise but fall short in delivering.
The book is quite detailed with charts, graphs and statistics, all conveyed in a simple and straightforward manner that any lay person can easily understand. When it comes to the fitness, he always reiterates that good nutrition is the most paramount thing, for the idea is to eat more and exercise less. Lastly, the fitness diagrams are exceptionally helpful, for they can be done at home just as well as at a gym.
And the book is not filled with ridiculous high class glossy photos of fitness models smiling and providing nothing. The book is purely about the science of health, how the body operates, the good fuel needed to keep it clean and operational and the assorted exercise routines that keep it in shape.
They are all interconnected and are of vital importance for good overall health. This was a great book and one that I often refer to, especially when I do my food shopping or want to order a health oriented product online.
Whatever questions you may have, be assured, The Smarter Science of Slim will have an answer. No bull, either. Nov 19, Philip rated it it was amazing.
Smarter Science of Slim
This is a complete argument relating themes of nutrition, exercise, digestion and food to their associated consequence, weight. Unlike many works in the area of diet, The Smarter Science of Slim presents informed consideration of the subject, offers no quick fix, no formulaic or unsubstantiated, quasi-religious claims.
What the book does do is argue a coherent, rationally-constructed and In his book The Smarter Science of Slim Jonathan Bailor presents much more than advice on lifestyle and diet.
What the book does do is argue a coherent, rationally-constructed and evidence-justified position which identifies an approach to diet and lifestyle rather than a prescription. Jonathan Bailor begins with a criticism of current approaches, a corpus of advice that represents something of an establishment position.
The consequences of this diet are obesity. Yes, we are being officially advised into a state of obesity. In contrast, the SANE approach allows you to eat just about as much as you want. Does this sound too good to be true?
To prove the case the author cites research findings and extensive data to identify a diet that is roughly equally shared between protein, carbohydrate and fat. On the face of it, this may not seem to be such a radical departure from the current received position, except in relation to fats. But The Smarter Science of Slim approach differs markedly in the foodstuffs identified in each category.
Jonathan Bailor thus declares war on starch! Out go grains, flour, potatoes, rice and pasta, for example. In comes as much water-rich vegetable as you want to eat. He is also confident that eating more proteins will restrict the appetite that currently craves more starch because it is fat and protein deficient.
The norm can change and can be changed, but the human body always tries to maintain what the brain perceives an optimal or normal weight.
The problem is that this norm is influenced by the digestive load that the diet presents. When this is changed, then the perceived norm can be changed. But The Smarter Science of Slim goes beyond this. And all of this can be accomplished in just twenty minutes a couple of times a week. But the ingredient list is extremely long and even five minutes in the kitchen would produce something palatable, tasty and also SANE, certainly something a tad more appetising than a veggie smoothie.
The Smarter Science of Slim allows, even encourages consumption of almost anything you want in the line of meat or fish. Since fats are not outlawed, you can even take a slab of cheese. But you will have to make your sandwich with cabbage leaves, rather than bread.
Anyone who has feelings of guilt or even mere concerns about weight, diet or lifestyle could profit greatly from reading The Smarter Science of Slim. The book illustrates that there is nothing to be afraid of, that there are multitudes of wholesome and tasty foods that can be eaten with abandon without fear of obesity or ill health. Nov 21, Grady rated it it was amazing. And Bailor is that. He has put in the research, the time, the testing, and the delicate charge of passing his concepts before the eyes of some authoritative health care providers in order to make this book and his program accessible to the layperson.
He has taken the time to investigate Finally! He has taken the time to investigate the big business of weight loss programs, diet pills, diet food programs, big business gym promises, and even beyond and in doing so he has uncovered the myths propagated to 'sell' weight loss programs of every description, replacing those big money making giants with the scientific facts about how the body processes foods, the need for understanding exercise, and the all important concept of this book, the Set Point for everyone who reads this book 'Set-Point Weight: The weight that our fat metabolism system automatically works to keep us at regardless the quantity of calories we take in or exercise off'.
Bailor's Smarter Science of Slim he summarizes in the following: The reason that reading Jonathan Bailor will change your life is the fact that he educates the reader with very complex theories that he is gifted in his writing to make very simple and understandable.
This book will stand the test of every nutritionist and physical therapist and physiologist in the material he discusses so thoroughly. Just the discussion of smart eating - foods that participate solidly in the set point - is worth the investment in this book. It is thorough without being redundant and it takes into consideration the history of why humans have survived since appearing as a species on this planet.
The same can be said about the section of the concept of exercise: And therein lies the main message: Jonathan Bailor's magnetic personality comes through on every page of this book. Too many writers debunk other programs in a way that makes them sound like Mr. Know-it-all-and-everyone-else-is wrong. Bailor doesn't go there. Instead he lets the reader learn to understand the physiology of maintaining a slim figure and by becoming smarter it is next to impossible to not stay on track: This is one of the finest books published at a time when the media is warning us about the obesity epidemic, scaring us into investing funds we don't have at the moment in an attempt to feel and look young and healthy again.
It is right here. Jonathan Bailor likely wouldn't regard himself as a guru he is far too honest and self deprecating to claim fame. But delve into this book and see if his work doesn't change YOUR outlook and reduce the stress that radical dieting and radical exercise programs produce - just when we don't need more stress!
Grady Harp Sep 10, Alain Burrese rated it really liked it. Jonathan Bailor is a Health and Fitness Researcher, and "The Smarter Science of Slim" is the result of ten years worth of research and collaboration with doctors and other researchers in the health and fitness areas.
I think it is a very good addition to the health and fitness resources available, which are many, and recommend it to anyone wanting to increase their knowledge in this area. Obviously, just reading the book won't do you much good if you don't apply some of the material contained wi Jonathan Bailor is a Health and Fitness Researcher, and "The Smarter Science of Slim" is the result of ten years worth of research and collaboration with doctors and other researchers in the health and fitness areas.
Obviously, just reading the book won't do you much good if you don't apply some of the material contained within the pages. Something I'm sure Bailor would also agree with I've been a long time student of Jim Rohn, and he always said read more than one book on health and fitness and find what works best for you. I agree with this, and it is probably why I read a number of works on this topic.
I recommend others do the same, and "The Smarter Science of Slim" should be one of the books you read to gain knowledge in this area. Bailor's Bibliography is around 77 pages long. So yes, he is a researcher. And no, I did not check these sources. However, what Bailor did very well is write a very readable book based on the research. The two main areas he focuses on in the book are diet and exercise, the two primary areas related to fat loss and being slim.
I felt the diet sections were a bit better than the exercise, which I'll explain. The diet, which he backs up with many sources, comes down to eating more non-starchy vegetables, lean meats, nuts, fruits, and limiting starches, sweeteners, and such.
Yes, there is more too it, but those are some of the basics While I don't doubt the research, I don't agree with it all either.
That's because like all research, you can find opposing views and data. And, I like potatoes and breads, so I won't cut them out entirely. However, I agree with Bailor to a point and will limit them, and believe everyone should eat more non-starchy vegetables for sure. The exercise portion is fairly short, and focuses on doing what Bailor calls Smarter exercise. One note, the use of Smarter and SANE are used a lot, almost too much through the book The exercise program is one of what is called deeper exercises.
There are only a few, and they are recommended just a few times a week. Now, while Bailor doesn't say you shouldn't do other forms of exercise, the book sort of comes off as promoting that all you need to do is these ten minutes of exercise a week.
That I don't agree with. While the exercises described in this book have a place in a health and fitness program, I don't believe they are all you should do. I should also point out that I am not overweight looking for a diet and exercise program to lose weight. I eat healthy and exercise so I can continue to live the active lifestyle I enjoy which includes teaching martial arts, hiking the mountains of Montana, and many other activities.
I am a firm believer of a well rounded exercise routine that includes stretching, anaerobic exercise, aerobic exercise, and other activities that promote functional fitness. The guidelines in this book may help someone lose the initial pounds needed to start living a more active lifestyle. But I still believe a person should regularly include more exercises and activities than just the deep exercises in this book.
Overall, I liked the book, learned some things from it, and feel it has a place in the health and fitness resources of those looking to be fit and healthy. I do think the information contained within the pages, if applied, will help some people lose weight and be more slim.
Smarter Science of Slim
And if it does help people in that way, I'm all for it! Dec 22, C. In this book, he debunks popular myths of dieting such as eating less and exercising more as being the end all to combat obesity. This book is informative and life changing.
By changing what we eat, and therefore needing to exercising less, we can transform our bodies better than any fad diet and exercise craze around. Eating lean proteins, cutting out starch and sweets is a great way to begin to feel better without the nee Johnathon Bailor has done his homework with The Smarter Science Of Slim.
Eating lean proteins, cutting out starch and sweets is a great way to begin to feel better without the need to exercise more. By understanding the way the body works, through scientific study, Johnathan Bailor helps to explain the dangers of popular diets and how things like how yo-yo dieting effects our bodies.
This is a great book. I like the way the author mixed scientific studies with nutritious facts and revealed great information regarding popular food products and the promotion of food. I also like the way he explains how the government and the boards of nutrition such as the American Council on Fitness and Nutrition and its members help to shape the American diet.
Doctors, food manufacturers all need their customers and this may point to why our diets in America are the way they are. In order to loose weight and stay in good shape in our society, we have to take the reins. We have to focus on the good things we put in our bodies and not the things that get our attention at the grocery stores. Starchy foods.. We have to think in these terms in order to control our own destiny. Instead of focusing on the fat content of foods as we have become obsessed with as a society, we need to focus on what certain foods react like when we eat them and put them in our bodies.
Water, fiber and protein are great things to put in our bodies. Sugary, startchy things may not contain fat and may be marketed as being 'low-fat' but they are still not good for us. Fat is a natural ingredient that is, in fact useful to our bodies and just because a food is low-fat, doesn't mean it's good for us. The Smarter Science of Slim is a great resource for those who want to maintain good health using diet.
It explains in plain terms the faults of many popular diets and blows up old myths to integrate healthy eating knowledge. Using scientific studies and by showcasing how the body metabolizes foods, The Smarter Science of Slim explains the basics of good eating habits. Bailor does amazing things in his book such as comparing the nutritional values of a cup of wheat flour popular starch compared to a cup of spinach, and the results are super interesting.
He also shows how much of today's diet is not from natural foods - and there's the rub. It's amazing how a study showing how sugar effects the body in a worse way than saturated fat, and was known as early as the 50's but was conveniently swept under the rug. This book is a gem, filled with interesting facts and "food" for thought. Marketing campaigns for popular foods do not have our best interests in mind, with help from books such as this one, we can reprogram ourselves and help ourselves and our family to eat better and feel better and not have to jump on the diet and exercise band wagon to stay fit and healthy.
Exercise is best when done using more muscle less often and is better than killing ourselves on the treadmill daily, and eating right means reading books like this one to unbrainwash ourselves. Great Job!! Oct 15, Todd Fonseca rated it it was amazing. If you are serious about losing weight and keeping it off — you must read The Science of Slim Rating: Jonathan Bailor Format: While steeped in research, this is no dry academic book, but rather an engaging and interesting read If you are serious about losing weight and keeping it off — you must read The Science of Slim Rating: Bailor explains how misinformation in the fifties caused a large shift in our diets away from fat, assuming it is always bad for our health, in favor of grains and sweeteners which cause major inconsistencies in hormone levels throughout the day effecting our metabolism and our bodies fat storing signals.
Hormones, Bailor explains, are the main factor impacting weight gain and weight loss. This is why two different people can eat the same amount of calories and one person will gain weight while another will not. The average American diet basically signals our hormones to essentially have us in fat storing mode almost all of the time. Bailor also explains the impact of exercise on weight loss and busts some beliefs on what does and does not work.
For those doing cardio workouts multiple times per week and adhere to a strict calorie controlling diet yet still find themselves not losing any weight Bailor explains why supported through years of research.
This book not only gives you the information to understand how our bodies work and why what you may have come to believe as truth does not work, but it also provides data and research on what does work. The good news - it doesn't involve counting calories, points, starving yourself or working out 2 hours per day.
In fact, quite the opposite is true. Less, more specific exercise and more frequent correct eating will actually help manage weight goals.
You don't have to believe me. In fact you don't even have to believe the author. What you should believe is the mounds of research, many including randomized studies, to support his contentions.
There is something to note however. While this book does not require you to be on a diet, it does require you to understand and eat differently both in the proportions of the types of food you eat per meal and how frequently. Essentially you must change your diet. If you aren't willing to commit to a change in how you eat this simply will not work. Overall, a very interesting and well researched book that has the answers if readers are willing to follow it.
I will admit that I find it a little hard to believe the exercise routine suggested would work a couple of videos on the exercise on youtube would also help but then again if the focus is fat loss versus cardiovascular health then perhaps it does. It seems to me that combing both eccentric exercise and a cardiovascular workout would be appropriate for a healthy lifestyle, but admittedly I have not done the research the author has. A copy of this work was provided in return for a review. Jan 12, Angie Boyter rated it really liked it.
When a book cover boasts endorsements by medical-school professors from Harvard, Johns Hopkins, and UCLA and prefatory comments by two professors at Harvard and UCLA, it almost seems presumptuous, not to mention superfluous, for me to add my review. However, these are scientists; I am the ordinary reader, the gal who wants to get those last few pounds off and KEEP them off this time.
How does the book work for me? This being said, what did he do with the results? Bailor explains the science clearly and translates it into what sounds like a practical program of diet and exercise that anyone could follow. Like many people, I reach a sort of equilibrium at a certain weight and neither gain nor lose pounds easily from that point.
Unfortunately, my set point is a bit higher than I would like it to be. Bailor emphasizes how to reset your set point and put the equilibrium at a lower level. The exercise component of the program is especially appealing; it takes a minimal amount of time and can be done at home. I have some minor quibbles with the diet recommendations. Bailor gives a good presentation of what he calls his SANE diet Satiety, Aggression, Nutrition, and Efficiency , and he includes enough specifics that the reader can put together a food program that would work for him or her.
I eat Greek yogurt every day and love it, but I fail to see why it is stressed so much as opposed to other high-quality foods. But I can ignore those elements and apply the general principles.
Overall, the worth of a book like The Smarter Science of Slim is measured by whether its recommendations work. Apr 15, Tami rated it it was amazing. I think most of us are being extremely weary of fad diets. In fact, if we do manage to lose a few points, in the coming months we manage to find them again- along with a few more. The Smarter Science of Slim looks at weight loss from a different angle. Instead, it looks at how our bodies work and how different foods create different results. For the most part, the nutrition portion focuse I think most of us are being extremely weary of fad diets.
For the most part, the nutrition portion focuses on a quasi-paleo diet. Whole foods, closest to the natural state as possible. Lots of veggies and protein, particularly non-starchy vegetables and lean protein. The basic premise is that if you fill up on non-starchy vegetables and lean protein then you will be too full to crave sweets and junk food.
Adhering to a paleo-diet makes sense from a body function standpoint. Our bodies were simply not made to process the foods that the majority of people eat these days. However, humans do eat for comfort when stressed or overwhelmed. That too is natural bodily reaction that trumps our normalized glucose ranges.
Jan 01, Donald Jessop rated it it was amazing. With only a 5 star system it is tough to give a more accurate assessment than 5 stars. The book is excellent in that the position forwarded by the author is backed up by copious quantities of scientific studies. Virtually all positions have references that you can follow to examine the evidence yourself. Therein lies the difference between this and many other books on diet: The author does not expect you to believe everything he says so he provides all of the background information necess With only a 5 star system it is tough to give a more accurate assessment than 5 stars.
The author does not expect you to believe everything he says so he provides all of the background information necessary for you to evaluate and make your own decisions. My only real quibble is that some points are glossed over and not really examined in as much detail as would be desired.In huge short-term excesses the metabolism may be kicked up a notch -- in some more than others -- to counter the excess, but over the long haul you just store the excesses.
The exercise component of the program is especially appealing; it takes a minimal amount of time and can be done at home. The Smarter Group ate a smarter diet while exercising only 60 percent as much, but with higher quality. Plus, consuming unhealthy foods can make it harder for you to lose fat and maintain a healthy weight. In The Smarter Science of Slim, Jonathan Bailor addresses facets of body types, why certain people are naturally slim and why others continuously struggle with weight issues, for each set point is different for all of us.
Therefore, Bailor cannot use this study to support his positions on exercising more or less or quantity vs. They are all interconnected and are of vital importance for good overall health. Be the first to ask a question about The Smarter Science of Slim. This is not a moral issue or judgment.
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