#094 Dr. Layne Norton on Building Muscle – Insights on Diet, Training, and Supplements

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Aug 22, 2024

Dr. Layne Norton, a Ph.D. in Nutritional Sciences and champion bodybuilder, offers compelling insights on muscle growth and weight management. He discusses the misconceptions around metabolism and why most individuals aren't training hard enough. The conversation covers the usefulness of calorie tracking, the benefits of resistance training for all ages, and the role of good habits in fitness. Norton also tackles unresolved debates on seed oils, artificial sweeteners, and the carnivore diet, making for an enlightening discussion.

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ADVICE

Prioritize Consistency over Perfection

Focus on execution and consistency in nutrition and training, rather than striving for perfection.
Embrace mistakes as learning opportunities and identify stumbling blocks to consistency.

INSIGHT

Failing is Part of the Process

Failing repeatedly is often a necessary part of the process to achieve success.
Embrace failure as a learning opportunity, exemplified by scientific experiments and personal growth.

ANECDOTE

Hedge Fund Manager and Binge Eating

Layne Norton discusses a client, a hedge fund manager, who struggled with binge eating.
Through identifying triggers and implementing mindful strategies, the client significantly reduced binging and lost weight.

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Dr. Layne Norton is a Ph.D. in Nutritional Sciences, a professional bodybuilder, and a champion powerlifter. We discuss why most people aren’t training too hard, when to go to failure, whether seed oils are “the” central cause of chronic disease, why having a slow metabolism isn’t a credible reason for being overweight (for most), and the sustaining power of good habits. We also get into controversies around the carnivore diet, diet sodas, artificial sweeteners, intermittent fasting, and much more.

Timestamps:

(00:00) Introduction
(04:48) Layne's coaching philosophy
(14:39) Why to start tracking calories (for at least 3 days)
(17:41) Why people lie to themselves about food intake
(23:06) The profound benefits of small exercise doses
(26:53) Why you should treat exercise like brushing your teeth
(30:11) Benefits of resistance training for older individuals
(33:51) Should you train to failure?
(47:07) Why hard training & consistency trump exercise selection
(56:46) Is lifting heavy necessary for building muscle?
(57:54) Barbell vs. hack squats for preventing falls
(1:00:10) Can lifting weights decrease low-back pain?
(1:01:43) Injury prevention when resistance training
(1:11:16) How exposure therapy can help you with injuries
(1:15:04) Why pain doesn't always indicate tissue injury
(1:18:17) Should you resistance train after a poor night of sleep?
(1:21:57) Why menopause can cause weight gain
(1:29:36) Why it's never too late to start lifting weights
(1:32:05) Resistance training tips for older individuals with joint pain
(1:36:18) Why total protein intake matters more than distribution
(1:44:19) Layne's daily protein distribution
(1:46:44) The shortcomings of nutrition studies
(1:54:06) Is consuming more than 1.6 g/kg of protein beneficial?
(1:55:33) Should you eat more protein in a calorie deficit?
(1:56:43) Protein intake for endurance athletes
(1:58:07) How much protein does Layne eat?
(1:59:11) Are seed oils a predominant cause of chronic disease?
(2:08:45) Does the carnivore diet increase heart disease risk?
(2:14:16) Are heated seed oils more inflammatory?
(2:20:33) Is there a "big food" industry conspiracy?
(2:26:17) Are sugar-sweetened beverages uniquely deleterious?
(2:30:17) Can diet soda help you lose weight?
(2:34:20) Microbiome & cancer risks of diet soda
(2:42:02) Is drinking 1 Diet Coke per day unhealthy?
(2:44:24) Why Layne rarely takes a strong position on early science
(2:49:04) Carnivore diet
(3:01:52) Time-restricted eating
(3:12:38) Layne's daily routine
(3:16:55) Layne's diet and supplements
(3:19:49) Creatine and hair loss
(3:22:49) Rhodiola rosea & ashwagandha
(3:25:54) Layne's tier 2 supplements

Show notes are available by clicking here

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