#798 - Dr Layne Norton - Nutrition Scientist’s Diet Advice For Lean Muscle & Longevity

Jun 21, 2024

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Modern Wisdom

Key Takeaways

“The best diet for you – the individual – is the one that you can adhere to consistently.” – Dr Layne Norton
The main reason why diets fail is because people view them as a “diet” instead of a lifestyle change
People who have lost weight and successfully kept it off say that they had to form a new identity; they had to become someone else
Being successful and having fun are not mutually exclusive; just because you give yourself credit does not mean that you cannot strive for more
People who believe that they need excellent form on exercises to not get injured are actually more likely to get injured than people who think their bodies are strong and resilient
Weight loss requires some form of restriction – whether that is calorie restriction, dietary restriction, time restriction, or some variation of those three
If you look at the amount of lean mass that people lose while on Ozempic or GLP-1, it is very similar to the amount of lean mass that people lose when they just do the diet with no resistance training or exercise
Exercise sensitives your brain to satiety signals
Any diet that gets people to eat less processed foods and more satiating foods is going to be a diet that is better than the Standard American Diet
A recent meta-analysis showed that for every 10-gram increase in dietary fiber, there was a corresponding decrease in the relative risk of mortality, cancer, and cardiovascular disease
On a high-carb low-fat diet, you will not burn much fat, but you also do not store much fat; on a low-carb, high-fat diet, you are burning a lot of fat, but you are also storing a lot of fat
A little exercise can go a long way: Four minutes of vigorous exercise per day has been shown to decrease the risk of cancer incidents by 20%
If you are trying to lose weight, stop snacking!
In America, the average amount of physical activity is less than 20 minutes per day and the average caloric intake is 3500 calories per day – and we’re worried about seed oils and artificial sweeteners
Dr Layne Norton’s Mt. Rushmore of supplements: Creatine monohydrate (5-10g per day), Caffeine (the original nootropic and performance enhancer), and Whey protein
Tier 2 supplement list: Rhodiola rosea, Beta-alanine, Citrulline malate, ginseng, ashwagandha, fish oil, and melatonin

Read the full notes @ podcastnotes.org

Layne Norton is a Doctor of Nutritional Science, a powerlifter and an author.
Choosing the right diet and training plan for health can be complicated. Science offers one view, while your trainer suggests another. Fortunately, Layne provides all the expertise you need to find the best diets, foods, and lifestyle for you to build the healthiest and best version of yourself.
Expect to learn why people keep failing at their diets, if there is a best diet for overall health and wellness, Laynes thoughts on the new Ozempic craze, if the Carnivore diet is actually healthy for you, the top health foods you should be eating more of, how bad soy is for your health or if the hype is overblown, and much more...
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