205 - Energy balance, nutrition, & building muscle | Layne Norton, Ph.D. (Pt.2)

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Layne Norton holds a Ph.D. in nutritional sciences and is a physique coach, natural bodybuilder, and previous guest on The Drive. In the first half of this episode, Layne dives deep into the topic of energy balance, including the role that macronutrients and calories play in weight loss. He describes how many people struggle with tracking food and calories on their own across a variety of diets and how all of this can impact nutritional habits and behaviors. In the second half of the episode, Layne discusses the importance of protein and weightlifting for improving one’s body composition and increasing muscle mass. He explains how he would prescribe different training and nutrition programs for two hypothetical clients-a 50-year-old female who is entering menopause and wants to improve her health, and a 40-to-50-year-old male who wants to maximize muscle mass. Additionally, Layne discusses a number of supplements that could potentially benefit a training program including whey protein, branch chain amino acids, creatine, nitric oxide boosters, and more.
We discuss:
0:00:00 - Intro
0:00:08 - Defining energy balance and the role of calories
0:06:16 - Defining a calorie, whether they are all created equal, and how much energy you can extract from the food you eat
0:10:57 - Factors influencing total daily energy expenditure
0:23:45 - The challenge of tracking energy expenditure accurately, and the thermic effect of different macronutrients
0:36:39 - Challenges of sustained weight loss: metabolic adaptation, set points, and more
0:43:00 - Weight loss strategies: tracking calories, cheat meals, snacks, fasting, exercise, and more
0:56:28 - Sitting in discomfort, focusing on habits, and other lessons Layne learned as a natural bodybuilder
1:07:07 - Commonalities in people who maintain long-term weight-loss
1:09:25 - Does a ketogenic diet result in greater energy expenditure?
1:22:23 - The metabolic benefits of exercise, muscle mass, and protein intake
1:28:17 - The impact of lean muscle and strength on lifespan and healthspan
1:37:03 - Hypothetical case study #1: Training program for 50-year-old female
1:41:07 - Muscle protein synthesis in a trained athlete vs. untrained individual following a resistance training program
1:47:50 - Protein and amino acids needed to build and maintain muscle mass
1:54:00 - Nutrition plan for the hypothetical 50-year-old woman starting a program to build lean muscle
2:08:53 - Dispelling myths that excess protein intake increases cancer risk through elevations in mTOR and IGF
2:18:39 - Hypothetical case study #2: Training program for a 50-year-old, trained male wanting to increase muscle mass
2:27:20 - Maximizing hypertrophy while minimizing fatigue-is it necessary to train to muscular failure?
2:32:38 - Ideal sets and reps for the hypothetical 50-year-old male interested in hypertrophy
2:39:34 - Maximizing hypertrophy by working a muscle at a long muscle length
2:41:08 - Recommended lower body exercise routines and tips about training frequency
2:47:26 - Nutrition plan for the hypothetical 50-year old male wanting to add muscle
2:52:42 - Cycling weight gain and weight loss when building lean muscle mass, and expectations for progress over time
2:58:17 - Supplements to aid in hypertrophy training
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About:
The Peter Attia Drive is a weekly, ultra-deep-dive podcast focusing on maximizing health, longevity, critical thinking…and a few other things. With over 40 million episodes downloaded, it features topics including fasting, ketosis, Alzheimer’s disease, cancer, mental health, and much more.
Peter is a physician focusing on the applied science of longevity. His practice deals extensively with nutritional interventions, exercise physiology, sleep physiology, emotional and mental health, and pharmacology to increase lifespan (delay the onset of chronic disease), while simultaneously improving healthspan (quality of life).
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[@PeterAttiaMD]

In this episode, we discuss: 0:00:00 - Intro 0:00:08 - Defining energy balance and the role of calories 0:06:16 - Defining a calorie, whether they are all created equal, and how much energy you can extract from the food you eat 0:10:57 - Factors influencing total daily energy expenditure 0:23:45 - The challenge of tracking energy expenditure accurately, and the thermic effect of different macronutrients 0:36:39 - Challenges of sustained weight loss: metabolic adaptation, set points, and more 0:43:00 - Weight loss strategies: tracking calories, cheat meals, snacks, fasting, exercise, and more 0:56:28 - Sitting in discomfort, focusing on habits, and other lessons Layne learned as a natural bodybuilder 1:07:07 - Commonalities in people who maintain long-term weight-loss 1:09:25 - Does a ketogenic diet result in greater energy expenditure? 1:22:23 - The metabolic benefits of exercise, muscle mass, and protein intake 1:28:17 - The impact of lean muscle and strength on lifespan and healthspan 1:37:03 - Hypothetical case study #1: Training program for 50-year-old female 1:41:07 - Muscle protein synthesis in a trained athlete vs. untrained individual following a resistance training program 1:47:50 - Protein and amino acids needed to build and maintain muscle mass 1:54:00 - Nutrition plan for the hypothetical 50-year-old woman starting a program to build lean muscle 2:08:53 - Dispelling myths that excess protein intake increases cancer risk through elevations in mTOR and IGF 2:18:39 - Hypothetical case study #2: Training program for a 50-year-old, trained male wanting to increase muscle mass 2:27:20 - Maximizing hypertrophy while minimizing fatigue-is it necessary to train to muscular failure? 2:32:38 - Ideal sets and reps for the hypothetical 50-year-old male interested in hypertrophy 2:39:34 - Maximizing hypertrophy by working a muscle at a long muscle length 2:41:08 - Recommended lower body exercise routines and tips about training frequency 2:47:26 - Nutrition plan for the hypothetical 50-year old male wanting to add muscle 2:52:42 - Cycling weight gain and weight loss when building lean muscle mass, and expectations for progress over time 2:58:17 - Supplements to aid in hypertrophy training

[@richierich4239]

Hello Peter, you mentioned in the video you would post the articles / meta-analysis that Layne recommended. Can you provide the name/links to those articles? Thank you!

[@dondajulah4168]

@@richierich4239 waiting for that too

[@Amy-xu2yr]

Thanks Peter. Viewer from Egypt here. Appreciate more discussions on women health, workouts and nutrition. You nailed it here. Keep up all the good work.

[@lf7065]

I wish you didn't constantly interrupt your guest when he's trying to finish his thought/sentence! You really have a bad habit of doing that.

[@manuel233]

😊o😊😊

[@carlaharmon4552]

This was a very good podcast. You almost hit my sweet spot...a woman in 50's. I understand that isn't your focus, at the same time, I can assure you if you did a podcast that focused on women over 50 in menopause that covered weight management and building muscle it would be extremely popular. I do really enjoy your podcast and I thought Dr. Norton was very good. Keep up the good work.

[@suebueltel8212]

YES!!

[@dmss3256]

Agreed!

[@Kotetian26P1992]

Agreed.

[@MorningCoffee252]

I second that!

[@bambigrage8464]

Yes please too!

[@One-Ring-To-Rule-Them-All]

I am a 41 year old woman and I have been doing cardio, yoga and some fun sports, mostly aerobic for most of my life. I started weight training 2 months ago and boy oh boy it is amazing. Whatever issues I had doing all other activities just disappeared. It was like the last piece of puzzle making my training complete. Back pain gone, I am faster running, I can sit way longer with straight back to meditate, getting a heavy box of a shelf, skiing without having burn in my thighs immediately and more and more. I cannot even emphasize enough how much benefit I am getting from strength training. Please, everybody, do it! 💗

[@nikitaw1982]

Simialar for me. i started doing back squat 3 times a week and felt like 2 months i'm lifting 100kg wit 80kg body weight. I thought i would be stiff, not at all, strong in most positions. Took a labouring job and normally i'd be the walking dead after 2 hours, after got strong with back squat was a walk in the park.

[@vantarpon6849]

Had the same experience in my 30s/40s. I played racquetball 3 times per week. Always would have aches and pains. When I started lifting weights (just a modest weight lifting routine), the aches and pains went away - quickly - and my results on the court improved immediately.

[@WorldsBestGuys]

Peter expends more energy in head nods than I do with my bmr

[@musicsavedtheworld]

Easily one of the best podcasts on the energy balance model and lean mass/mortality risk/health. Couldn't look away for the whole 3 hrs! Layne is such a gun!

[@alxdava2004]

Mortality risk?!

[@musicsavedtheworld]

@@alxdava2004 Yeah they spoke about the correlation between lean body mass and all cause mortality

[@thrillerkrill5777]

1 g per 1b protein more than enough to maximize hypertrophy

[@chadh8632]

Except two PhDs don’t even realize we use chemical energy and the whole podcast they yammered on about heat energy.

[@oolala53]

@@alxdava2004 are you asking what the risk is or whether it’s actually a mortality risk or not?

[@GregKingston]

As a professor of Exercise Science, I found this conversation extremely useful. I'll be using this with my students for sure.

[@MMAoracle]

How are you gonna use it?

[@shawnpatten6515]

@@MMAoracle he is going to make his students watch this and then tell them “everything you just heard was incorrect!” J/K

[@DrSamsHealth]

What a wonderful collaboration - two of my favorite fitness experts talking science! Love it! PS. Thanks for the reminder, Layne, I’m getting my metabolism chart!

[@susannastromberg6221]

I'm that 50+ menopausal woman, and the one thing that made me get back in shape was eliminating carbs and increasing protein. I'm eating a carnivore diet, almost no fruits and veggies except coconut cream and coffee and tea. I keep myself in ketosis, meaning that I use fat for fuel instead of carbs, keeping my blood sugar and insulin low. and the fat is saturated fats and medium chain triglycerides, no polyunsaturated seed oils. I lost 10-15 kg, I eliminated all so called age related ailments, muscle stiffness, achiness, and joint pain. I improved my cognitive functions. my brain could not use glucose for energy, just like in Alzheimer's disease. I went from barely able to go for long walks to now running 10 km without a problem. I was insulin resistant and on my way to diabetes. no more. my body responds to exercise better than ever. I don't need recovery time after a long run, can run two days in a row and the second day is just better than the previous day. I rarely get sick, so I can just keep on with the progress in my exercise. before going carnivore I would constantly get sick, or getting a stress fracture or other injuries that halted my progress and constantly made me have to start all over again. calories are not calories. it's what the food does to your insulin levels and your satiety hormones that matters. protein is not an source of energy, and fat is a better energy source than carbs. I can recommend Dr Ben Bikman's talks on metabolism, brown fat vs white fat, or on insulin vs glucagon.

[@stevend481]

Um no. A calorie is a unit of measure. Caloric balance is the main factor. Carnivore is just an elimination diet. Not magic. Listen to Layne and Peter

[@purplegirl8036]

I can’t figure out why that doesn’t seem to work for me and I feel better vegan.

[@clauschristoffero]

A calorie is a calorie that is true, meaning the energy contained at near perfect combustion. The problem is that the calories acheived at near perfect combustion cannot be translated into physical work in the human body. There are so many reasons for this that it does not make sense to use calories, examples not in any particular order: 1. The body cells will adjust their energy expenditure depending on macro composition and other hormonal factors 2. The body will not use all calories for energy 3. Some calories will not be used for energy, example fibre and fat in case of bile exhaustion 4. The actual number of calories will vary in foods

[@natashacro8148]

The calorie is not a calorie. Period. If it was, then it wouldn't matter what one eat. Body builders pay attention to the quality of their food. Why would they, if a calorie is just a calorie?

[@HappyCats17]

​@purplegirl8036 Because everyone is different. I'm pretty hard core carnivore, and the changes in my overall health have been mind-blowing, but there a over a billion people in places like China, Japan, etc who eat rice every day and are among the slimmest and healthiest people on the planet. I went vegan for about 6 months in my 30s, felt horrible and gained 28 pounds. I am also a very high fat carnivore. For whatever reason, I do best with lots of meat and fat, especially rib-eye steaks, salmon, and bacon. Our grocery bill is staggering, but my husband and I are in our 60s and have never felt better. Labwork is excellent. He does fine on leaner meat, but I need the fat. Who knows why?

[@knight9464]

What i liked most is how sometimes Peter kindly interrupted to keep the discussion classy. Kudos to your background Peter...

[@DebiDalio]

I found this podcast and the one with Don Layman to be very pertinent to me. I am a 64 year old female with weak muscles and osteopenia. I have recently upped my protein intake to try to get 20-30 grams of protein per meal. My protein of choice is fish, so I try to eat roughly half a pound per meal. I am supplementing with whey and collagen. (My current whey of choice is Ascent Native Fuel vanilla whey, which contains minimal ingredients, no artificial sweeteners, and no gums.) I have also started doing free weights, yoga, and some easy jogging. Thank you so much, Peter, for your "show me the data" practical, rational, and non-agenda approach to biological science and for sharing interviews with such fascinating and highly informed individuals. You are helping me improve my life.

[@victorymenshealth]

Yes!

[@timothycaldwell9753]

Great session. Easily at a PHd level. Which is what I fear separates our audiences; teaching with a level of assumption. Love the talks gemtlemen

[@zed5129]

Hmm, PhD it can't be, I can understand it all no problem, I'm sure I'm exceedingly far below PhD :)

[@carrielight3535]

Love this so much! I am women who is 59 years old and in the health business! Fitness has been my business for 42 years! That is all I have know all my life and so thankful for it. I love learning from you and your guests! Just AMAZING Podcasts! Thank for all your education! I am a member and it is the best money spent! Thank you again! I look forward to ever new pod cast!

[@emilymiller1427]

I am a 55 (in Aug) year old postmenopausal breast cancer survivor who's 30 year old son shared both of your platforms with me. Love the fact that we are both science/health nerds. I have read your book, Peter (awesome) and always worked out- lifting and cardio (since college). Loved hearing you both together here...continued motivation to lift those weights! The one thing that concerns me personally is the risk/loss of benefit for HRT given my cancer diagnosis at 40. I continue to follow, learn and appreciate. Thanks for sorting out the nonsense.

[@heavyjunkops]

I'm listening to this while meal prepping for the week. I'm weighing or measuring EVERYTHING, down to the tabs of butter going on my potatoes. My OCD is showing, but I'm a firm believer that in order to make my best progress, I must have solid data points. The best way I know of doing that, is by removing every variable I can, starting with measurements.

[@MPAscends]

Layne really communicates the science effectively and is great at dispelling common nutritional myths.

[@Subs1338]

His prose is really clumsy

[@JamesSmith-cm7sg]

​@@Subs1338 Refute his points.... I'll wait

[@nichtsistkostenlos6565]

@@Subs1338 I don't know if you've ever tried to distill complex scientific topics into something that can be understood by a lay audience, but it's extremely difficult. If you could do better, we'd probably know who you are, but alas, you're an internet nobody like the rest of us. Have a little humility.

[@marinaalex0510]

@@Subs1338 Anything but clumsy

[@kristintallman3508]

I am also 48 and have been exercising for years! I prefer working out at home and your workouts are fantastic! My body doesn’t feel as young as my mind, but I know I gotta move it move it, so I do my best every time I workout! I never say I can’t…because I always try! Thanks for always providing great conversation and workouts for us❤️

[@andrewsaunders7966]

So important because any success in life, no matter the definition, requires energy to do so. The more energy you have the higher your ceiling.

[@dr.dmitry.sokolov]

BRILLIANT podcast! Thank you so much, gentlemen! Really admire you both. One question: if this is "Pt.2" then is there a Pt1?

[@nathanredmon96]

I’ll probably listen to this a few times and take notes. Really, REALLY good!!

[@senthilnathanpalaniswamy3463]

Fantastic conversation! Minute by minute informative. Both legends, I am subscriber to their channel too.Three hours did not know how video passed

[@BluJns]

I started in the 1970's! Every night a grilled ribeye with raw veg & ranch dip. 3 loaves of stone ground whole wheat bread per week, Hot out of the oven slathered with butter! Eating identical diet, I lost weight as needed, my husband gained as needed. Jog 1 mile, power lifting at home.

[@Moxieinmotion]

“Pain is more like an emotion” - please direct me towards any more info you have about this please! Such an interesting topic

[@MooseLoRoose]

It's unreal how Layne can just pull studies out of his head. Great episode!!!

[@harijeevakumar2218]

What a legendary guest. Full of knowledge and willing to explain in a simple manner.

[@itsamodernmess]

Finally!! Ive been waiting for this haha. I’ve been trying to get my parents to go down to Austin and book an appointment with Dr. Attia - or at the minimum do some weight training. So Thrilled to see Lane on his podcast. Cannot wait to send this to my Mom. I’ve been trying to get them both (more cardio bunnies/old iron men & cyclists & my dad with very large fluctuating BF :/) to lift some weights. Doctors & Real Estate people think there are some of the smartest people sometimes LOL or actually I think humans are just stubborn and afraid of change and ironically afraid of death too. That’s why I’m interested in integrating Fitness Psychology & Neuroscience (behavior change). Anyway I’m supppppper pumped to listen to this and grateful this finally happened 🙏🏼 🏋🏻‍♀️🏋🏻‍♂️❤️‍🔥🏋🏿‍♂️🏋🏽‍♀️ Thank you did your work.

[@C0d0ps]

Simply having more muscle will raise their metabolism and therefor allowing them to eat more food without gaining weight. As a foodie it is imperative for me to be physically active so I can afford (caloric wise) to eat out more often and not be obese. If food interests them beyond just fueling them for their cardio. Then this might be a good argument. I think it’s 10 lbs of muscle for 300 additional calories per day although I could be wrong.

[@jabon112]

Just amazing-had to watch it a few time as so much information

[@navigodelaney119]

Yes. You are marveling at a beautiful design. God speaks to us through science and mathematics on so many levels.

[@Thegreat772]

I lost 2 stone in 2018 using my fitness Pal over 6months. It was great. Got a new job, different routine and sleep patterns and it all went to hell lol. Put two stone back on and now getting back to loosing it again. I would add using fasting was a help in loosing weight. 16 hour fast is really achievable and keeping an eye on calorie consumption in a 8hr window makes it easier for me.

[@mauriglisson6954]

So the way Layne was describing his low energy when trying to drop the last bit of fat is exactly how I've felt most of my adult life. It has improved the last few years with being mostly Carnivore. But the only time I've had abundant energy was during a 52 day water fast. I had finally tapped into my fat stores.

[@Gardenerbychoice]

This is a really good podcast, full of useful information for someone who is really interested in health & longevity. It’s really long, best suited for a long road trip, I will definitely come back & listen to it again!

[@navigodelaney119]

I am the woman in your scenario. 5'5", 128 lbs, menopausal, and probably "skinny fat" with more jiggle, less muscle. Can't even do 10 girl push ups! But I've started lifting moderately, 3-4 times a week. Walk every day. Hike 12 miles when I can with hubby. Been doing IF for a year, no more snacking. Recently cut out alcohol and sugar and probably 90 percent of ultra processed food. No named diet, but whole, real, home cooked food (rarely any pasta or bread). Thee changes seem excruciatingly slow, but your notes on morbidity and falling accidents were startling. I'm going to keep going!

[@macfin4862]

How's your progress nearly a year on?

[@ZGerard123]

1:45:52 Layne starts punching a calculator while Peter pulls out some Rain-man numbers real quick. 😂

[@rodcc]

This has been one of the best presentations that I have seen. The information was amazing, and presented equally amazing - thanks so much. Im a physician who lived most of my life morbidly obese (over 300), and seven years ago I experienced a switch flip in my head - have lost over 145 in fat and gained about 40 in muscle mass - metabolically, I saved myself. This stuff is so important - still pushing hard (and collecting data :-). Im almost 62 and trying like hell to grab on to some extra muscle. Again, thanks for this amazing presentation.

[@Fletch_and1]

Amazing content again. I really enjoy when these 2 get together. Peter has amazing questions and insight and Layne is just world class when it comes to these subjects. Look forward to the next one

[@vantarpon6849]

Great show. These two are my favorites. These experts cut through all the BS.

[@PrestigeSurvivor]

As always, excellent source of information. Thank you!

[@oolala53]

Wow, I guess my mom was really lucky falling and needing a hip replacement at 79 and living another ten years. She never lifted a weight in her life, but she was a diligent housekeeper and did a fair amount of walking to shop and pay bills. But this emphasis on strength is starting to sink in.

[@karlpk3907]

Peter and Layne, fantastic podcast discussion and I have recently signed up for Peter’s site as result of watching these pods and clips of Peter’s other offerings. As a 70 year old who has been doing Starting Strength for the past 6 years, I found the discussion of programming the untrained/partially trained particularly interesting. Even though it’s probably a bit hazardous to question an elite power lifter like Layne, I will push back a tiny bit on his assertion that an untrained individual shouldn’t start with compound lifts, and instead start with machines. Of course, an individual who has never deadlifted in her life shouldn’t go right into HEAVY, even relatively heavy, compound lifts. However, they should START with REHEARSING compound lifts. For squat, just sitting on a box and getting up without using your hands. Then have the seated portion below parallel and have the person get up without using their hands. Then use a very light bar and squat down on the below parallel box, then up. Not in the first session of course, but in multiple sessions over time to increase the adaptation. Then goblet squats…then move on to the rack with empty bar, then add weight slowly but surely over time. Same with deadlifts. Bend over and pick up a broomstick elevated from the ground. Then do a light kettlebell, and over time graduate to deadlifting with a barbell with steadily increasing weight over time, in small increments. Compound lifts are better than machines. They use full movement chain and recruit more muscle than any isolated lift. The only machine that is arguably OK is the lat pull down. And when it comes to measuring strength compound lifts are better. And it doesn’t require complex statistical analysis or p-values. If you start off squatting 25 kilos for 5 reps and add 4 kilos a week, in 14 weeks you are 3 times as strong as when you started. It’s the only objective measure there is for measuring strength gains, even other than increased lean mass.

[@pamrussell1972]

Brilliant information thank you both 💙

[@TopgunB]

For me its about getting enough protein. Your body wants a certain number of grams of protein and will make you eat enough food to get that. If you eat high protein food that will not be a lot of kcals. If you eat low protein food it will want you to eat much more energy( fats and carbs) to get that protein

[@sarahterry2140]

I find this to be true for me also.

[@Test-eb9bj]

Excellent info! I struggle to find versions to train legs effectively but in a conservative way as my my left knee is severely damaged (needs replacement) and therefore unstable, right one also has a meniscus problem and the big toe joint needs an intervention too. Sigh, I try my best to maintainer the leg muscles and mitigate the imbalances resulting from that.

[@longliveann9349]

This was insanely informative! Thank you!

[@christopheramirian433]

Yaaay another episode 😀

[@WanderingSword]

I remember Attia from 10 years ago when he was really into keto diet and was associating with all the big names in the lowcarb world. He was one of the driver of keto back then. He presented all this science about how keto is better, better at recuding inflammation, yada yada yada. Now that he had stopped keto and moved on, a younger crowd are still preaching keto, and these younger gen people are still preaching the same lines Attia was using back 10 years ago when he was on keto. Oh my, some things just don't change. Well good for Attia that he has stopped keto, because nobody can stay on this diet for long, it's like robbing one-half of the food in your life that you've evolved to eat. And yes, calorie does still matter. Calore restriction takes precedence over any diet if losing weight is your goal.

[@derekconn9950]

I would say keto is good for certain people and certain circumstances

[@peacenlove911]

Dr Attia is not God! He's also trying to figure it out. Research is very flawed and inaccurate most of the time, particularly when related to diet and its effects on the human body. At least he cares and he's still researching what works. He evolves just like the rest of us. I'm a doctor and tried keto, vegan , you name it, I probably tried it...still trying to figure it out and fine tune what works.

[@macfin4862]

I've heard him say in a few different places that he actually really responded well to keto

[@elsh332]

This is great information. I have always weighed myself first thing in the morning, after toilet, before any food or even a sip of water. When I track my food, I weigh everything and then record slightly under. For example, yesterday, I was supposed to eat 125g lamb, so I weighed out 112g and stopped there. However, I still recorded the full 125g. I've always done this. I over record or overestimate my food and under record or underestimate my activity.

[@mcfarvo]

Layne is a national treasure

[@navigodelaney119]

While I will never track calories (triggers diet brain, deprivation, and is inaccurate and labor intensive), I can "keep a budget" with intermittent fasting, cutting out sugar, and not snacking between my two meals or after dinner. I can "afford" a burger once a week with the family, but can't afford the fries and ketchup (because I can't moderate and eat too many). This was great. Pulling the curtain back on sweeping claims of "best" practices. There's no one way, but lots of approaches

[@udonloews1301]

Pure pleasure on diet and nutrition: THANK YOU.

[@GodfatherLIVE]

I'm going to name my 1st born child after this pod I loved it so much 🙌🤌

[@lennonptpaul]

This is simply awesome. I could've listened to another 3hrs. Thank you both!

[@AdnAwd24]

One of the Great episodes on this podcast. can't wait for part 3! Thank you so much

[@CozyCottageDays]

Excellent interview with a knowledgeable guest.

[@docblue8081]

great podcast , thanks for bringing layne in!

[@drjethrowski1225]

Funny that Layne would bring up shark attacks as predation threats with Peter. LOL!

[@danielrolfe1960]

I'm a 47 year old male who has struggled with weight since I was a kid. I've lost nearly 100 lbs a few times in my life, always manage to put much of it back on. The first time I did it in my 20s and it was all low fat, high carbs, lots of walking. I only wish I did more resistance training back then because I might have kept the weight off. I was 77 KG, nearly my ideal weight. Life inevitably happened, stress, transition, moving countries, relationships and I put much of it back on. Since then I have lost large amounts a few times, one time I was hardcore into the Primal/Paleo movement and most recently I lost 40 lbs last year (2022) following a Keto diet. Well, sort of Keto, I found it very hard to be in ketosis as measured by a Keto Mojo but I was very low carb. I also had a trainer and I've been pretty consistently lifting weights since 2021. The only break has been for injury and the last injury I trained through it carefully with my trainer. I went into Keto knowing it probably wasn't a long term strategy but I want to to use it as tool to help me drop some weight and transition to a more "make it a lifestyle" approach. For me, Keto is not sustainable long term. Life happened again and I regained the 40 lbs I lost, although I kept training. The only thing I can say is at least with the weight training my body is a better shape (aesthetically) but I still carry too much body fat. For the last few months I've been trying again to lose weight, but using a more balanced approach. Lots of lean protein, somewhat lower carb, but often 100g of carbs a day. Very little processed food etc. This is what I've learned about myself: - Resistance training is life. I wish I had done this consistently since I was a teen, it's changes everything. - When I eat low carb, I am less hungry. My recent attempt at eating still somewhat low carb, but including things like some small amounts of rice, high fiber bread, plenty of protein, leaves me feeling much hungrier, but it is nice to be able to have a burger on a bun every now and then - Eating a couple of bigger, low carb, high fat meals satisfies me and I don't have strong hunger signals, eating smaller meals more frequently (3-4 meals a day) with more carbs leaves me much hungrier - Fasting is much harder when I'm not eating very low carb - Losing weight is really really hard - Someone who has 100 lbs to lose is looking at a 2 year effort of being somewhat hungry if you use a healthy average weight loss of 1 lb a week. I'm now going to do a month of Keto-like dieting (without measuring Ketosis) because I'm really sick of being hungry and struggling, I mean struggling, to keep in a deficit. Perhaps it's an indication that my metabolism is deranged and I have prediabetes since eating carbs seems to lead to me being MUCH hungrier. I'm not sure, I just know I seem to be able to stick to a high protein, very low carb diet much more effectively, at least in the short term.

[@Suzoebas]

You could try putting in a continuous glucose monitor. Try not to eat anything that generates a high glucose spike. Dr Jason fung has a lot of information if you are insulin resistant. High insulin makes weight management difficult.

[@jamesbailey5008]

I can't believe how good this channel is

[@FitnessToday69]

this was absolutely fantastic 👏

[@kellrockets101]

Great episode..very informative!

[@bsouza80]

two of my favorite gurus ...Good stuff!

[@alxdava2004]

Gurus?! Your gran grandmother should be your guru regarding eating. kzbin.info/www/bejne/jaKYhWOFqtxoe6c

[@erastvandoren]

You mean two of your favorite charlatans...

[@nichtsistkostenlos6565]

​@@erastvandoren You can disagree with somebody without assuming they're being disingenuous. The problem that you have is your dogmatic approach to exploring ideas, so listening to anyone say something that challenges your world view is effectively living hell. So, instead of listening, you just plug your ears and call them "charlatans." I wish you well and hope you find a way to fix your psychological barrier to differing perspectives.

[@perrysebastian6928]

Really great points about mindless uncounted calories. Eliminating these has dramatic effects on energy intake. But don't forget that eliminating these non-foods is a benefit not only for the reduction of energy intake; these ingested items lack real nutrition and that lack of nutrition will displace more nutrient rich foods. These are not simple comparative relationships and the energy model is only one perspective of the total inputs

[@erastvandoren]

Layne only studied macronutrients... )))

[@kelkel1816]

Awesome!!! Thank you both very much.

[@spitz2000]

I guess you used my suggestion I'll have to buy one. Like it!

[@OsorioT]

What do you think about the studies of Dr. Herman Pontzer about energy expenditure? Were you surprised by his findings? Thank you very much for your fantastic content.

[@johnhancock8213]

Interesting findings on "set point", as I use my "roughneck weight" from my 20's as a guideline as we would weigh every week going offshore and find that no matter my workout/diet routine I seem to plateau at that 20's weight range at my age of 70 and actively training. Of course, the muscle to body fat ratio are considerably different at 70.

[@sarahterry2140]

I used to hate the weigh-ins going offshore!! Being retired, I’m finally at a good BMI 🚁

[@negativefx83]

Great podcast and Layne is always awesome.

[@stani2007]

amazing both of you, can't thanks enough for sharing the amount of knowledge that you guys have, plus the thing to grab some details to help people on daily basis (like me) and also its super entertainment, at least for me. Thanks one more time

[@jefflackas1550]

Such a good podcast thanks Peter!!

[@Exodus26.13Pi]

Some of these topics are deep and detailed. Great content again.

[@zazenforever4940]

How about information for seniors, 65 years old and older.

[@TheNAJEEBREHMAN]

Thanks Atia, best show in a long long time

[@janicenagao7409]

This is a 5++++ star podcast. Thank you, kudos, such good, scientific info, totally relevant to everyone with a body and understandable to the layperson.

[@jacquesthebeau9380]

Fantastic podcast. Learned so much! Thankyou !!!!!

[@Seanonyoutube]

I’ve been waiting for this one!

[@fahada1921]

Thanks a lot

[@angelgonzalez1507]

Thank you Guy.. This was a powerhouse of information I could definitely going to apply

[@anishveigas2514]

Huge fan of Layne Norton!

[@barrittstephen2169]

Very interesting conversation. I'm curious to know if any data is available, regarding this type of training and calorie intake, that has looked at any coalition with pre-diabetes or type 2 diabetes, whether contributing or reversing it for individuals in the 55 to 65 year age groups? What are the effects on the liver, pancreas and insulin sensitivity when stressing your whole body system to these levels in any age group? What are post studies for individuals who have done this type of intensive training for a decade or more, when this type of training begins to wain for subgroups that reduce their training, or stop training? Respectfully, this conversation stimulated many questions for me. You had my full attention. Very good content. Thank you!

[@aaronbailey9454]

My two favorites at it again! Love it!

[@angelocastiglione1]

Outstanding episode! Thank you 🙏

[@DSeanLewis]

I thoroughly enjoyed this conversation.

[@t.c.s.7724]

Excellent discussion. Btw, as a woman, I would not focus on the appearance of lean muscle or the danger of excess bulking. The focus should be on mechanical effects of muscular development. Increased skeletal support, breathing support, lung capacity, posture opening up the ribcage, etc.

[@lesliefierling4756]

I am a 65-year-old woman looking for an exercise routine to embrace for longevity. I am also very aware of my nutritional habits. I find it extremely difficult to get more than 50 to 60 g of protein a day. I weigh 133 pounds. I do not like to use protein powders as this is an extremely processed food and difficult for me to digest. Where and who do I go to for an exercise routine and to discuss my nutritional challenges?

[@healthymoms]

I loved this workout. Only had to modify the chest to ground part of the burpees. Not bad for 68 1/2. You both rock

[@nicorellius]

Watched both episodes with Layne and I am so happy I did. These 5+ hours of content taught me so much. Thanks both for being courteous and efficient communicators during these podcasts.

[@joshuamarks1129]

I can’t assume that everyone’s eating pattern is as varied as my own, but there are certainly days that I eat more than “usual” as well as days that I eat less than “usual”. Ultimately my caloric intake is the average of all of the days over the course of weeks, months, and years. Of course, sleep and exercise (and hormones) also change quite a bit from day to day, week to week, etc. So I think the common pushback against caloric management (counting) is that there are just too many variables to account for. There are so many factors of individual body chemistry that treating a person like a math equation is not very helpful in the real world. If the food labels are 20% inaccurate and someone’s goal is to lose 20% of their body weight, it’s understandable that some people end up gaining weight after attempting caloric restriction.

[@HkFinn83]

Agreed. ‘The calories in/out’ thing seems at best a statement of mechanism. If that. It has very little to offer as actionable information.

[@TheTamijohnstone]

Challenging but I crushed it! Had to stop & breath, but I didn’t stop & leave! 😂🎉

[@BartTrojanowski]

I was a bit confused by a comment made around 2h05m mark by Peter about Lane not being able to have sufficient Beta-hydroxybutyrate levels with a positive nitrogen levels to maintain high muscle mass. How does Dominic D’Agostino get away with being in the state of ketosis with his level of strength? What am I missing?

[@SLude480]

I doubt Dom’s ketones ever register very high. He’s probably in the .2-1.2 range.

[@BartTrojanowski]

@@SLude480 He does a lot of posts on IG where he shows his BHB (and glucose) before and after workouts and meals. Not that it really matters, but it's often 1.8, occasionally >3, and usually lower after his workouts (like the range you mention).

[@Joy80JJ]

Great interview & info.

[@readyaimeeshoot1914]

Excellent discussion, I gave my students this link as a resource for a project.

[@readyaimeeshoot1914]

Also its lysine and leucine that are ketogenic :)

[@alxdava2004]

You should give this instead of anything that lame has to say. And stay till the end. kzbin.info/www/bejne/jaKYhWOFqtxoe6c

[@cleanonly]

Turned up!! And thank you for the final challenge to clean out that space that I growl about internally every time I walk past it!! 😂

[@proddreamatnight]

The constant emphasis on CICO is a reminder to me that the laws of thermodynamics cannot be cheated

[@nickg9639]

great talk with Layne. balance is everything. me personally i feel best when i just eat a ton of what i want but also just spam reps every single day to get my muscles burning. this works for me to keep me lean and strong and feeling great all day every day 365!!!!!!

[@cherrellsumbler85]

3/10/23, just started, looking forward to building up my strength again

[@user-kd5jx1xd9g]

I mostly just do your step for my cardio 3 x a week but loved the mix up today. I do a hit strength 3 days a week by someone else but am considering adding your longer more focused strength either in addition or instead. How do I know how much store training is enough?

[@Ballistichydrant]

Best brand of whey is the brand where the packaging is completely tamper proof. A lot of places where this stuff gets shipped there is little to no policing of the product quality. As such many foreign distributors remove the powder and replace it with garbage then reseal the package. They then repackage the original whey in their own brand packaging and sell the tampered with goods and double their money. So the best product to buy is in a package that literally needs to be destroyed or severely damaged, say by cutting the bag, in order to get at the whey. Plastic tubs can easily be opened and resealed. These are the most often tampered with. Hope that’s helpful. 😀

[@michaelwilensky9134]

Layne mentioned a study where one individual's NEAT prevented them from gaining weight despite a large and sustained caloric surplus. Pedantic question I'm asking totally out of curiosity: Did they actually monitor the participants and estimate the NEAT, or was this just a floating parameter meant to accomodate whatever weight gain was or was not seen and therefore purely inferred from the data? You could see how the latter could cause confusion if there were other unknown modifiable effects left unaccounted (or if there was an effect each participant had to report and that particular participant was egregiously dishonest e.g.).

[@ThomasAT86]

Fantastic podcast, thanks guys!

[@lukeclaydon6670]

Love Layne a voice of rational science great Layne

[@velikastoichkova4601]

Wow. Two titans! Huge fan of you both!

[@danielnuthletics]

Wow!! Genius! Amazing! This is everything for me