How To Get Skinny Men

Dontcha just hate those naturally skinny people? You know, the ones who swallow anything they want and stay rail-sparse?

They seem to be blest with some kind of magical metabolism. Their lives must exist total of guilt-complimentary chocolate eclairs and pasta buffets.

And surely, the residual of united states of america folks struggling to stave off the freshman xv or the midlife spare tire can't learn anything useful from them.

Right?

Wrong.

You lot see, while there are undoubtedly some physiological differences between "naturally" lean people and "naturally" heavier people (see All Nigh Eating For Your Body Blazon for more), it's not all just genetics or metabolism.

Naturally leaner people recollect and human action differently too.

What could S2B and PN Coaching possibly have in common?

At a recent workshop in Toronto, I had the chance to chat with some guys enrolled in the Scrawny to Lusty coaching plan.  We talked about their struggles to go big—the reverse problem that people in the PN Coaching program accept.

But then I realized nosotros all had a lot in common.

• After all, PN Coaching clients  are trying to get smaller and leaner. They have to acquire to eat less.
• Scrawny to Brawnies are trying to get bigger and heavier. They take to learn to eat more.
• Both groups have to learn new eating patterns that go confronting their "normal" inclinations and habits.

At offset, I pooh-poohed the idea that information technology would be hard to eat more. I mean, c'mon. Fifty-fifty as a small woman, with sufficient enthusiasm and enough nut butter and beef brisket, I could easily pack in the allotted caloric requirements for Scrawnies.

Simply the more than I chatted with the guys, the more I learned that these folks found information technology genuinely hard to eat to backlog… and the more I realized that their "natural" leanness had as much to do with their outlook and behaviors as information technology did with their physiological makeup.

I got to thinking that many of their experiences and insights would exist useful to clients looking to lose fat and weight. So, I hit up a bunch of other "naturally skinny" dudes for input. Lots of guys responded to my questions, and I got some great communication.

[For a quick summary of this advice, click here.  Or read on for more…]

Food, fuel, and emotions

Food as fuel

One of the nigh important parts of the "naturally skinny" perspective is that food is simply food.

Some guys liked food more than other guys. Just in general, food was only… food. It wasn't a reward, or a security blanket. Information technology didn't take a deep significance. It wasn't their best friend.

"Food is really a source of fuel. I would joke with my other skinny friends that if we could just take a pill and get everything we needed, we would. I know what practiced nutrient is and even went to cooking schoolhouse. I enjoy the gustatory modality of good food but don't really require it.""I merely expect food to give me enough energy to become through my day and my workouts.""Food was merely something to end my hunger. It didn't matter if I had spaghetti for many dinners, as I experienced during my babyhood."

The downside of this was that many naturally skinny people had poor dietary habits. They'd ofttimes but eat anything available, rather than worrying about the food's nutritional quality or how it was nourishing their bodies.

The other problem was that many naturally skinny people didn't view eating as very important. Before S2B, eating was a very low priority. Many other activities came earlier eating.

"It is still very hard for me to set time aside to be able to eat everything I need to.""[Eating] was something I had to do before I could get to more than important things."

For naturally skinny people, food was just a tool, and information technology didn't dominate their 24-hour interval. They weren't focused on peckish and consuming food. On the other mitt, this once more meant that repast prep and healthy eating weren't often priorities either.

Emotional eating

Many of the naturally skinny people were puzzled past the idea of emotional eating. They understood the concept in theory, but they didn't "get" information technology. Food was simply fuel, and then information technology didn't make sense to them that food would have whatsoever deeper pregnant, any more than than brushing ane'southward teeth would alleviate depression.

"The whole thought of 'comfort food' or eating when you're depressed to make yous experience ameliorate seems very strange to me.""To my overweight friends, to swallow what they desire seems to be the almost important thing… more than important than their wellness. They swallow for comfort, when they're depressed, to make themselves experience meliorate. They mention foods they 'tin can't live without', such as potatoes, fries, desserts… carbs. Information technology seems hard for me to understand how someone tin can find solace in food. "

Mealtimes, hunger, and fullness

How do you know when it's time to get-go eating?

Many clients struggle with knowing when to eat. Some heavier folks feel like they are "always hungry". Other heavier folks tend to confuse "head hunger" (i.e. the psychological want for food) with physical hunger (i.e. the actual physiological need for food). It's the departure between "wanting" and "needing" food.

But the naturally skinny people well-nigh always went by their stomachs or by pre-gear up, relatively exceptional mealtimes. And often, naturally skinny people relied on other people to remind them to eat.

"I would starting time eating either by the clock or when I started getting hungry enough. Breakfast was easy since it was when I got in the auto. Luncheon was besides easy since the group would head out at 12:00. Dinner usually would exist when my married woman was getting hungry.""[I'd wait for my] stomach growling, or just plain hunger. Never actually looked at the clock. Just ate whenever the opportunity arose. Sometimes I would only consume when my work schedule allowed."

Thus, for S2Bs, one of the biggest challenges was just getting started on a meal. They didn't want to eat when they weren't truly hungry.

How practise you lot know when it'south time to stop eating?

Naturally skinny people are similar that perfect hipster political party invitee who shows up just late enough to exist cool, then leaves early enough to make people think they have somewhere else of import to get. They always know when to leave the party earlier things get pathetic and/or the cops show upwards.

In other words, they know when to quit eating before it's as well belatedly. They're tuned in to their physical cues for fullness and satiety, and they stop when they feel even the slightest tingle from those torso signals.

One S2B'er even forgot he was eating half the time. Many of his meals ended with him wandering off to do something else.

The naturally skinny people also didn't feel obligated to clean their plates if they didn't have to. They didn't seem to have absorbed the "children are starving elsewhere" message.

"At restaurants or when the portion sizes were larger, I would have the residuum abode or leave information technology on my plate. I had no qualms about not finishing my meals if I felt as full as I wanted to get."

Starving or blimp?

Let's say that nosotros have a continuum from starving to stuffed.

ane is starving, perhaps stuck in the desert without food for days
10 is stuffed and so full your esophagus may rupture

Prior to S2B, I asked the naturally skinny people, where did yous feel all-time on this continuum? What feels adept and normal to you?

Most guys said they were happiest betwixt 4 and half-dozen, much less than many of us prone to over-eating would like. One naturally skinny guy even preferred a 3—"just enough then I'm no longer peckish".

In fact, said many of the guys, they actively disliked the sensation of being full.

"Being full is uncomfortable and makes me feel sluggish.""If I've overeaten I don't experience good physically or mentally.""I detest feeling like a 10 on the fullness calibration. It's just painful and distracting. Like my tummy is interrupting my brain's every thought with 'You are painfully total'.""Don't you lot feel similar sh*t when you're stuffed? I remember going to a buffet (starving myself beforehand) and only going for it. I regretted it so much afterwards that I even stayed away from buffets altogether."

Every bit a result, the hardest part of S2B, in the words of one guy, is "Overeating. Stuffing myself until I experience ill. I remember going to bed on the first night I ate the muscle dinner feeling similar a had a Swiss brawl suck in my breadbasket. I fifty-fifty looked like I defied science… a dude who was eight months pregnant."

However, most naturally skinny people were philosophical almost the experience of what felt to them like overeating, and intrigued by the way in which their bodies eventually got used to a modify in food intake. They suggested that portion sizing was largely a learned behavior—and that if they had to acquire to eat more, other folks could acquire to eat less.

"S2B has been tough, only I'm starting to go used to it. By that I hateful the amount of food that would cause a 9-10 fullness previously is now more like a 7-viii. I believe it could work the other mode for someone trying to lose weight.""I was surprised when my 10 oz serving of meat crept up to xiv-16 oz and I still didn't have a trouble eating it."

Cravings, entertainment, and speed

Not every meal has to exist a circus

While some of the S2Bs were self-confessed "picky eaters", many were guys who appreciated good food in general, but didn't experience like every meal had to be a fantastically elaborate event.

As David Kessler notes in The End of Overeating, and Brian Wansink observes in Mindless Eating, food manufacturers know that people tend to eat more when they take more options. Almost all of usa eat more at a buffet than at a unmarried-plate repast.

In improver, people eat more when at that place'due south more "stuff" happening with the meal—crunchy textures, creamy textures, a multifariousness of tastes combined, lots of color, etc. (Recall: water ice cream sundae with all the toppings, chicken wings with dipping sauce, or a plate of nachos.)

In part, this is because humans seem to be stimulated past variety. The more we seek diverseness—and advantage—at each and every meal, the more likely we are to overeat. Naturally skinny people didn't await every repast to be exciting or even specially interesting. They enjoyed a good gourmet repast, but assumed this would be a rare pleasure.

Eating speed

I asked the S2Bs how fast or tedious they tended to consume. Interestingly, they varied in their response to this ane. Some guys rushed their nutrient, viewing it as a bit of an inconvenience.

Other guys tended to dawdle and linger over their nutrient.

One naturally skinny person said he takes nigh 45 minutes to an hour to finish his meals. At present that he has to eat more than, said some other guy, his slow eating speed is "particularly noticeable whenever I have breakfast, because I accept been showing upward late for work just because I cannot finish all of my breakfast fast enough! It takes over xl minutes for me to eat it all; sometimes I don't terminate it all!"

Do y'all ever get cravings?

The naturally skinny people were dissever on this one. Some folks said they never craved anything in particular, no matter how appealing it looked or how tasty it was.

Equally one naturally skinny person said, "I don't eat a lot of sugar and tin can hands pass it over when everyone else orders dessert. I also have an aversion to a lot of fatty. I have always trimmed all excess fat from steaks, buy the leanest ground meats they have and don't use things like butter."

Of the ones who had cravings, most agreed that simple carbs—bagels, baked appurtenances, pizza, ice cream—were a peak selection.

And interestingly, the cravers looooved chocolate.

"I am a chocoholic for sure. If there's milk chocolate in the house, I'm gonna find it and eventually eat it. All of it also. Sure, it might be stealing from kids, simply hey, I'm an addict. What I endeavor to do at present is to put the ane/ii squares of 85% dark chocolate in my Super Shakes hither and there; I find that helps with the cravings. Just still, it'southward not a proficient idea to go out me solitary in a room with a 1lb. chocolate Easter bunny."

However, i key divergence between naturally skinny people and heavier folks is that naturally skinny people often used unlike strategies to manage cravings. They rarely gave in to them, frequently distracted themselves away from the craving, and would oftentimes distance themselves from the craved food. Or they'd realize they just wanted a taste.

"Sometimes I use the cravings equally a self challenge, to meet how much self bailiwick I have in order to resist the temptation. Eventually, with my short attending span, I forget I had the craving. In nigh situations where I am able to overcome the craving, I just don't have the items I crave well-nigh or around me and am too lazy/unmotivated to go out and seek information technology."

"If I actually wanted chocolate, I would catch a candy bar. Funny thing is, I would rarely eat the whole thing. I found that I usually just craved the taste. My stomach could be full of any, only if I simply had a sense of taste of chocolate, I was satisfied.

"Most of the time it is a not-event because I never buy those items at the grocery store and so they aren't in the firm. I volition expect around my house for a while and see if I have annihilation. I usually don't, so then I will eat fruit (before S2B) or have a Super Milkshake (after S2B). I usually get back to working on something and then I forget about it."

I guy did confess to rare craving binges. In his case, he used the Kitchen Makeover strategy—not keeping his craved foods in the business firm.

"If on the rare occasions, the items I crave are readily available, I will binge (this is the reason why I accept asked my girlfriend  not to have certain items in the house or if they are here, not to let me know almost it). I have been known to consume a whole box of Oreo cookies dunked in milk in a 12 hour bridge. I think this binge aspect comes from my childhood. In that location were four of us kids in the firm. Three of us were around the same historic period and we would have to make certain we partitioned the treats and ate them apace otherwise, someone else would eat information technology for yous and you would be out of luck!"

Well, at least those naturally skinny people have some human frailties!

Move and calorie burning

Naturally skinny people are Corking-o!

Many folks assume that all they need to do to get lean is hit the gym a few times a week. Yet evidence suggests that it's the non-gym stuff—the daily life stuff like housework, moving around, fidgeting, walking here and at that place, etc., that actually adds upwards to a leaner trunk in the long run.

In fact, research shows that sitting on your butt for several hours a day drastically impedes fat loss—even if you go to the gym every solar day. Only being immobile for most of the day works against y'all, even if yous're technically "active" with regular workouts.

This non-practice move—known as Bang-up, or not-exercise activity thermogenesis—plays a huge function in helping us get (and more importantly, stay) lean.

Not surprisingly, naturally skinny people are Cracking-o. They're ofttimes in motion, whether that's fidgeting, running errands, or walking the dog.

"I've always been a loftier energy person who was very agile. I'k a fidgeter, always moving around, shifting. I notice information technology very hard to sit withal for more than than a few minutes at a fourth dimension. This quality besides helped me get one of the just people I know to accept failed kindergarten: I couldn't sit still and it was earlier Ritalin! My work as a physiotherapist is too quite physical, from moving limbs to demonstrating exercises. I would estimate that I move a few thousand pounds of weight during a decorated workday (body parts, loading/unloading bars/dumbbells, machines etc)."

"I had a very active job (I bankrupt a sweat at least one time a day on an piece of cake day) with long hours. I was on my feet most of the day walking around. When others seemed to exist slowing down, I was still working quickly. I likewise was going to the gym twice a week and ice skating twice a calendar week in the early mornings. I as well fidget constantly."

"Even though I piece of work a sedentary job, I naturally move effectually a lot. I merely cannot fathom how people can just sit down there like a slug for such long periods of time. Information technology would drive me mad!"

"I walk around constantly at work, and I even pace while I'm on the phone."

"I walked so much that I caused a stress fracture in both of my feet, separately! I walked betwixt my apartment to the academy, betwixt my apartment and downtown, effectually the academy campus (when I was working as a tour guide), visiting a new city, going for a leisure walk to enjoy the beautiful weather…"

Social support, messages, and behaviors

Gluttony

Many naturally skinny people are sensitive to social messages near gluttony. (Run across All Almost Gluttony Part 1 and Part 2.) They avoid eating besides much because it feels socially inappropriate.

"I guess there's a part of me that feels epicurean most eating then much, and I exercise notice the occasional need to remind myself that it isn't about being a 'pig', but almost growing and nurturing forcefulness and power."

Clients often experience concerned about "wasting food". In their example, they tend to solve the trouble by eating the leftovers. Naturally skinny people, on the other manus, avoid wasting nutrient by starting with smaller portions.

"Wasting food [by over-eating] was always the most challenging and guilt-ridden thing for me. Growing upward, my parents fabricated certain we knew that wasting food when there were people starving to death all over the world, was not good form (the images of those starving Ethiopian children during the famines of the 80s are etched in my heed).

Maybe that's the reason I tend to take only what I will eat (smaller portions) and become for more than if I feel I'm withal hungry, rather than risk having to throw nutrient away."

A naturally skinny person who had grown up in a household where coin was tight was always conscious of nutrient's toll, so he was careful not to over-indulge.

"When I was growing up, I always felt guilty if I took more food. So, I tried to stick with but one helping… occasionally a second helping if it was offered. I didn't want to go through the week of groceries too fast because it was all we had for the week."

Social events

As a PN Coach, one of the about mutual problems for clients is social functions. They may feel pressured into eating, or find information technology difficult to resist a situation with lots of food. Many worry that other people are looking at and judging how much they eat.

So I wondered whether the S2Bs had the same problem. I asked them: Let's say you aren't hungry. You go to a social upshot or family office where people are pressuring you to consume. What do you practice? Their answers were revealing.

None of them felt obligated to eat when they were not hungry, no matter how many times grandma nagged them to eat some more goodies.

"My family/relatives always push food. Maybe it'due south the German heritage: Who wants salami and cheese for breakfast followed by some beer??? I just politely decline."

"At almost all family unit or social events, nutrient seems to be the master event. In my case, at that place are plenty of times when I've been pressured by friends/relatives to swallow or drinkable when I didn't want to or when I wasn't hungry. For me, that feeling of being full was so unnatural that no corporeality of cajoling, entreating, or guilt could go me to budge from my stubborn resistance to taking in whatever more food."

If a naturally skinny person cracked under the social pressure, they got artistic.

"In cases where my refusal was met with a full plate of food anyway (in my East Indian culture, refusing food is a big no-no and can potentially be seen every bit a sign of disrespect) I would take the plate, take the customary bite, and find a way to unload the plate discreetly somewhere else."

"Take the smallest socially acceptable corporeality. Have a bite or two.Just mush up the rest and move it around on your plate."

And naturally skinny people aren't paranoid about offending people. They're courteous in their refusal, or employ humour. In any case, they stick to their guns. And eventually, food pushers accept this.

"[If offered nutrient I don't desire] I'll politely decline. I might take a small gustation or spoonful just to effort something new, but I won't eat out of pressure. If fact, I used to just pat my belly and say 'No, cheers, I'm watching my weight.' It used to be a joke since I was so skinny, but since I've put on a few pounds, information technology's actually the truth. People understand and don't seem to listen, either mode."

"I have found after you lot say no once or twice, it gives your willpower a scrap of heave, to know you lot tin can only say no and people sympathize that."

Torso epitome and identity

Now here's something I didn't wait. I always assumed that naturally skinny people wanted to be more than muscular—the proverbial "98 lb weakling" insecurity.

I didn't realize that many naturally skinny people were actually very content being skinny. Many liked being smaller or lighter for their sport. Many of them talked about wanting to be very lean, with low torso fat. A few said they had experienced something similar the pressure that women feel to be very thin.

"Psychologically, in that location'south a thing in at that place about whether it'due south 'okay' or 'appropriate' for me to be a large, strong man. My self-concept was always nearly doing my all-time, but that was in spite of my size and lack of forcefulness, rather than considering of information technology.

I was fast, quick and smart as an athlete, and the bigger and stronger guys were people I tended to think of every bit my adversaries that I'd have to overcome with talent, quickness and smarts. I didn't ever recall of myself as ever existence able to develop my forcefulness and power to match them. So it'south interesting to see myself, and peculiarly at my age (!), developing that."

But as clients often have to learn to think of themselves as "fit people" or even "athletes" in guild to go leaner, naturally skinny people ofttimes have to learn to think of themselves equally muscular. In order for behavior to change, identity has to alter.

What if you were over-fat

Over-fat people ofttimes find it difficult to imagine what naturally lean people think and experience. And so I asked the S2B guys to consider the reverse: What is one thing that merely doesn't make whatever sense to you about people who are over-fat or who over-consume?

Many naturally skinny people couldn't understand the consumption of sure foods, or excessive amounts.

"Just looking at deep-fried Twinkies makes me a bit nauseous, but a lot of people swallow them. I realize I am the odd person out hither because the food industry all the same produces a lot of these items (highly processed, high fat items) and I see them in people's carts and I have a hard time understanding how they tin eat that food."

Other naturally skinny people too pointed out that over-fat people didn't seem to implement proper portion sizing.

"At a late-night chocolate buffet on a prowl, my girlfriend and I filled upwards our small-scale dessert plates with what nosotros thought was a big corporeality of treats (five-half-dozen items). By the end, nosotros could only eat half of one plate between the ii of us!

A lady joined united states at our table. She was quite brusk (five'1″ or thereabouts) and quite mayhap over 300 lbs. She had a full dinner plate piled loftier. She finished her plate and went for seconds. I was astounded that she was able to eat that amount of food in such a short menstruum of time and be able to go for another full dinner plate (too by the fact that she had a medic warning bracelet for diabetes, but that's another story!)."

Mismatch between desires and actions

Naturally skinny people seemed very confused past people who said they wanted to lose weight, merely didn't eat less.

"I'm amazed at what a lot of people eat. The other day I was at tiffin with a friend. He's trying to lose a few extra pounds… Before ordering he talked nearly his workout routine then proceeded to order a double bacon cheese burger."

"I don't understand why they don't have a mental kill-switch/override push. Why they can't just cease eating and stop eating junk? They know they should, they often know how, but just can't practice it."

Many S2B guys were married to women who struggled with their weight. A few households fifty-fifty had a "PN couple": a hubby doing Scrawny to Brawny and a wife doing PN Coaching. (I tin just imagine the exciting negotiations over menu planning and portion sizing!)

This meant the S2B husbands got to discover a dissimilar set of experiences and perspectives first-paw, and compare them.

"My wife is an emotional eater. When she's having a bad day she'll get a cookie to make her experience better. She knows she does information technology and is trying to overcome the habit. I, on the other hand, take never had whatever triggers to swallow like emotion or boredom."

This lack of understanding doesn't mean that naturally skinny people aren't sympathetic to the plight of over-fatty folks. Many are simply puzzled by what they run across, or are able to find a mismatch betwixt people's stated goals or needs, and their beliefs.

"My overweight friends know they are overweight and are always talking most going on a diet. I mean always. The problem isn't lack of awareness. One actually went on Weight Watchers for a while and lost l lbs. A few months afterwards, he gained it all dorsum. So, the event for him is not ane of knowledge of how to do information technology.

Afterward my friend'south normal dinner, he'll spend the rest of the evening snacking on chips, pie, cookies, and ice cream. He feels healthy because he puts some blueberries in his bowl of water ice cream and has tea with the snacks instead of soda! He asked me incredulously in one case how I did information technology, how I was able to exercise such stern and constant discipline.

I told him that information technology's not similar that at all. I simply take no desire, no compulsion to eat that stuff. As he's eating his junk food all evening, I'll say no thanks when he offers it to me, and have a tin of tuna for an evening snack. Honestly, to swallow all that stuff he does seems kind of disgusting to me. I don't hateful I wouldn't savour a piece of pie or a cookie, but the sheer quantity seems repulsive.

I read an article a while agone that said that overeating affects the dopamine receptors in the encephalon in the aforementioned way as cocaine and other addictive drugs. This seems to describe my fat friends' behavior and the divergence between us very well. They seem driven, compelled, about powerless, like addicts 'feeding' an habit. So what they see in me as field of study is just the lack of the coercion, a lack of 'addiction' for me.

I was in the supermarket once with my Weight Watchers friend. His cart was loaded upwardly with pies and cookies and fries. I said to him that if he wanted to diet, that now, in the supermarket, was the time to practise the control. One time that stuff was in his house, he would eat information technology. If he didn't want to swallow it, he should decide that now and have it out of his cart.

After I said this, he looked away from me over to the overweight checkout clerk, and chuckled as he said, 'Skinny people only don't sympathise.' She laughed back at him and said, 'I know.' Of course he bought all that stuff."

Summary and Recommendations

So, does this mean that naturally skinny people are lurking in supermarket aisles, judging our carts, and wondering if nosotros're crazy? No, of course not. Nor does it mean that beingness a naturally skinny person automatically makes yous healthier.

It simply ways that their experiences and perspectives suggest that much of over-eating beliefs is learned— it's built from childhood experiences, our outlook and worldview, social messages, and familiar habits.

Tips for losing fat from naturally skinny people

How can you learn to think and act similar a naturally skinny person in order to reap the benefits for fat loss? Here are some tips.

• Empathise that you have a lot of command over your eating behavior, regardless of your physiology.
• Food is just food. It should non be used every bit a reward or an emotional outlet.
• Reprioritize food and put it in its proper identify—every bit something that tastes practiced and sustains us, but should not boss our thinking.
• Pay attention to your physical cues. Showtime eating when you're physically hungry and stop when y'all're physically total.
• Change your expectations of fullness. Stop before yous experience stuffed, or even "total".
• Understand that cravings come and go. Ignore the cravings, distract yourself, and don't keep trouble foods in the business firm.
• Proceed moving, as much as possible.
• It'due south OK to say no to food in social situations. The more you assert yourself, the more people will get used to information technology.
• In order for behavior to change, your identity has to change. Skinny guys accept to think of themselves every bit bigger and more muscular; heavier folks accept to call back of themselves as working towards beingness lean athletes.
• Portion sizing is of import. Your idea of the correct portion may be wrong.
• Change requires do. The more y'all practice eating smaller (or larger) meals, the more your body will become used to information technology.
• Make your behaviors friction match your goals. If you're constantly acting in means that cocky-sabotage, you either need to change the behaviors or your goals. In any instance, exist realistic and honest almost what you are doing.

Last thoughts, from one naturally skinny person:

I think one thing I would like people to know is that merely because I am skinny doesn't mean I am good for you.Prior to S2B, I was not healthy. I try to promote an open dialogue about health and nutrition between people, but sometimes people seem nervous or afraid to mention they are trying to improve their wellness.I call back in many cases people who are very sparse and those who are over-fat both need to be healthier, but the goals are slightly different. My friend who is trying to lose weight and I (trying to gain weight) frequently talk about our goals and "meeting each other in the centre".Even though we take unlike goals we can motivate each other to exist healthier, happier people.

Next week, we have a surprise for the Scrawnies: The PN Coaching clients weigh in with some tips for getting huge.

Consume, move, and live…better.^©

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How To Get Skinny Men,

Source: https://www.precisionnutrition.com/s2b-to-le-advice

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