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

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*Dr. Layne Norton*

CHAPTERS:
00:00:00 Introduction
00:02:31 Layne's coaching philosophy
00:12:22 Why to start tracking calories (for at least 3 days)
00:15:24 Why people lie to themselves about food intake
00:20:49 The profound benefits of small exercise doses
00:24:36 Why you should treat exercise like brushing your teeth
00:27:54 Benefits of resistance training for older individuals
00:31:34 Should you train to failure?
00:44:50 Why hard training & consistency trump exercise selection
00:54:29 Is lifting heavy necessary for building muscle?
00:55:37 Barbell vs. hack squats for preventing falls
00:57:53 Can lifting weights decrease low-back pain?
00:59:26 Injury prevention when resistance training
01:08:59 How exposure therapy can help you with injuries
01:12:47 Why pain doesn't always indicate tissue injury
01:16:00 Should you resistance train after a poor night of sleep?
01:19:40 Why menopause can cause weight gain
01:27:19 Why it's never too late to start lifting weights
01:29:48 Resistance training tips for older individuals with joint pain
01:34:01 Why total protein intake matters more than distribution
01:42:02 Layne's daily protein distribution
01:44:27 The shortcomings of nutrition studies
01:51:49 Is consuming more than 1.6 g/kg of protein beneficial?
01:53:16 Should you eat more protein in a calorie deficit?
01:54:26 Protein intake for endurance athletes
01:55:50 How much protein does Layne eat?
01:56:54 Are seed oils a predominant cause of disease?
02:01:15 Saturated fat vs. seed oils
02:06:28 Does the carnivore diet increase heart disease?
02:11:59 Why heating seeds oil makes them inflammatory
02:18:16 Is there a "big food" industry conspiracy?
02:24:00 Are sugar-sweetened beverages uniquely deleterious?
02:28:00 Can diet soda help you lose weight?
02:32:03 Microbiome & cancer risks of diet soda
02:42:07 Why Layne rarely takes a strong position on early science
02:46:47 Carnivore diet
02:59:35 Time-restricted eating
03:10:21 Layne's daily routine
03:14:38 Layne's diet and supplements
03:16:21 Why everyone should take creatine
03:20:32 Rhodiola rosea
03:22:03 Ashwagandha
03:23:37 Promising supplements (need more evidence)

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#fitness #nutrition

[FoundMyFitness]

Timestamps I think you’ll love:
(00:12:22) Why to start tracking calories (for at least 3 days)
(00:22:11) How the antidepressant effects of exercise compare to SSRIs
(00:27:54) How one year of resistance training has lasting benefits 3 years later
(00:36:53) Why everyone should train until failure at least once
(00:44:50) Why hard training and consistency trump exercise selection
(00:57:53) How lifting weights can actually decrease low-back pain
(01:02:37) Why proper form isn't that important for injury prevention
(01:08:59) How exposure therapy can help you train through an injury
(01:16:00) Why you should "auto-regulate" your training after a poor night of sleep
(01:27:19) Why it's never too late to start lifting weights
(01:56:54) Are seed oils the predominant cause of chronic disease — or is it just obesity?
(02:06:28) Is the carnivore diet an LDL cholesterol catastrophe?
(02:11:59) Why high heat or repeated heating makes seed oils more damaging
(02:28:00) Why diet soda helps many people lose weight (and what are the microbiome risks?)
(02:33:24) Does aspartame from diet soda increase cancer risk?
(02:59:35) Does time-restricted eating have benefits independent of calories?
(03:16:21) Why everyone should supplement with creatine
(03:22:02) Why Layne is "very bullish" on ashwagandha

[mrglass]

Dr. Norton is at his best in these long form interviews. While I enjoy his YouTube videos and social media posts, he comes across much more measured and intellectual in this format. I hope he spends less time responding to instagram comments and more time doing interviews like this!

[cindyhughes]

What a great interview. Rhonda, I love how you ask your guests questions then actually let them answer it. So many interrupt, you are awesome.

[ikrolo]

I've listened to many long form interviews, including enough even with Layne, but this is the perfect amount of just letting someone speak to questions without cutting them off, needing to have to add their own take. Rhonda is doing great active listening.

I also loved seeing the study references pop up, along with explanations of terms and phrases. Wonderful stuff!

[sciencelabvideosl]

Rhonda, please do videos on menopause and HRT. Is it true that HRT prevents diabetes in perimenopause, Alzheimer’s, heart attack and osteoporosis? Also, how will HRT affect type 2 diabetics? Please please please research the topic and interview the important people in the menopause space!

[paulasanchez]

I am a 66 year old woman, 4ft 10". I started lifting at 60. I competed once in power lifting and working to complete again. I just squated 230 lbs. And dead lifted 250 lbs. The secret for me is not miss work outs and eat protein. I wish I had someone to help me with nutrition.

[tito]

Big fan of both. Layne's channel was instrumental in my 40 lbs weight loss this year

[bravenkind]

Even though Layne talked so much it never seemed like it was too long. He has a great outlook and logic stream. One of your best episodes Rhonda. Can’t wait to see him back!

[codyjohnson]

As a lifter and a person who just got back into college for tissue engineering after 12 years out of school, I really appreciate these two.

[garyt.]

I have followed Layne for awhile and he is consistent and thoughtful. Genetics is one aspect that we can't control. My father's favorite foods were red meat and sugar, but ate a balanced diet, including vegetables and didn't go out to eat. So I can identify with his comments on fiber being a security blanket to protect against some smaller unhealthy habits. He was always healthy, took no pharmaceuticals. He and my mother lived into their early 90s. I have intestinal issues using creatine. I will take his advice on splitting up the doses, but not sure if that will work. Thank you for the details contained in the podcast.

[gordonhalstead]

❤❤😊so informative Dr Layne Norton building muscles, and nutrition really educational health podcast presentation thanks for sharing your wealth of knowledge ❤❤😊Lucy Watching from Australia 🇦🇺

[angeladavies]

Thank you excellent information. Absolutely found helpful. Whole video worthwhile to listen watch.

[NZDERO]

Great discussion. Thank you Rhonda and Layne 👏🏽

Saving to favorites!

[mpvalkosky]

Great interview. Thanks to you both for providing excellent and well researched content. Cheers

[vickilahtinen]

Thank you for giving examples from your personal experience of pain and how you think about it and manage it. It’s helped me clarify my own experience and have more confidence in managing groin injuries and pain

[jennyliu]

I felt the same way as Dr. Rhonda Patrick at the 25:00 mark. I injured my shoulder about a month ago, so I've paused my gym routine to focus on rehab. It's been around a month, and I can already see the difference.

[jjjames]

@3:20:34 Rhodiola rosea for sure noticed a difference for me past few months & doing a daily 1g extract & I still perceive stress but it affects me less, love how it still allows cortisol etc but my brain is like ‘so what’, mainly in exercise, more reps more sets better VO2max. Same with TMG for MPS & lowering homocysteine with methylation, was finally able to show some abs even at intermediate level on resistance training for first time in life on same diet/calories since been on it last few months (couldn’t b4 bc lost weight too fast & had lose skin); they may be subtle but they’ve made the diff for me. Thanks for an amazing episode dr Patrick & dr Norton!

[RC_NotTheCola]

Tracking your food is such a good idea for most people. I use it every time I change my focus, currently trying to hit a certain protein intake. Its annoying to some but after a few weeks its amazing how good you can estimate once you do stop tracking. Its also interesting how you sometimes try to lie to yourself knowing no one else is even going to know.

[jonathonmills]

Always enjoy hearing Layne discuss the evidence

[skoolie_life]

59:41 Finally I’m hearing pain being addressed! Thank you! Layne did a great job explaining the mind-body connection and exposure therapy. Sharing his personal experience with pain and how he handled it was so helpful. I feel like I now have tools to manage my tendon issues. More of this please. We are bombarded with “lift heavy” & “progressive overload” but not enough info on easing into it and how to help our soft tissues adapt. Not everyone can afford a trainer. I’m 47, fairly new to the gym and I needed this. I hurt my knees & elbows, and it took me out for weeks.