In this episode, we discuss: 0:00:00 - Intro 0:00:08 - The sport of powerlifting and Layne’s approach during competitions 0:12:34 - Training for strength: advice for beginners and non-powerlifters 0:23:55 - Low-rep training, compound movements, and more tips for the average person 0:29:40 - How strength training supports longevity and quality of life: bone density, balance, and more 0:35:19 - Peak capacity for strength as a person ages and variations in men and women 0:39:40 - Effects of testosterone (endogenous and exogenous) on muscle gain in the short- and long-term 0:47:58 - How Layne is prepping for his upcoming IPF World Masters Powerlifting competition 1:00:16 - Creatine supplementation 1:12:47 - How important is rep speed and time under tension? 1:21:02 - Validity of super slow rep protocols, and the overall importance of doing any exercise 1:33:10 - Navigating social media: advice for judging the quality of information from “experts” online 1:47:43 - Layne’s views on low-carb diets, the tribal nature of nutrition, and the importance of being able to change opinions 1:56:27 - Where Layne has changed his views: LDL cholesterol, branched-chain amino acid supplementation, intermittent fasting, and more 2:12:16 - The carnivore diet, elimination diets, and fruits and vegetables 2:18:18 - Fiber: Layne’s approach to fiber intake, sources of fiber, benefits, and more 2:24:02 - Confusion around omega-6 polyunsaturated fatty acids and the Minnesota Coronary Experiment 2:33:18 - Layne’s views on fats in the diet 2:39:30 - Flexible dieting, calorie tracking, and the benefits of tracking what you eat to understand your baseline 2:55:17 - The nutritional demands of preparing for a bodybuilding show 3:08:59 - The psychological effects of aging and changes to one’s identity
What I like about about Dr. Attia is that he often seems to ask the detailed questions on a topic that I would like to ask. These details can actually lead to practical implementation in the listener’s lives. Dr. Attia is a man for the people.
6:27 as someone that has suffered with anxiety since I was 5yo and panic attacks after my mom passed away at when I was 25, learning to use anxiety to get me ready is the best thing i have done, I use it for every aspect of my life and MMA training and competing helped me with that!!!
Watching such health/fitness videos is my main form of entertainment. It's reached a point of addiction for me unfortunately. But there are much worse things to be addicted to.
Man. The flow of this podcast was spot-on. Not only did the questions have depth and breadth but they were asked in a manner that flowed logically and coherently. It's amazing to see you grow and refine your podcasting talents.
Absolutely awesome! Instead of giving a bunch of typical pie in the sky ideas; they are covering facts. I’m 57 and a competitive powerlifter. I look at the average 57 year old man or woman. The difference is immense. Not tooting my own horn, just stating the immense benefit to being strong. I would add that: rest, food, stress, positive mindset are also really important. I love how Lane also speaks about levels. For many people it can be daunting seeing somebody really strong or fit. In reality, everyone starts somewhere. Getting started with a basic plan that includes key movements - some kind of squat - press - hinge - row - carry is key. One final note. As a trainer and teacher, I always tell people to start with a number of days they can actually accomplish. Makes no sense to say you’ll train 6 days a week, if you only can realistically do three. Achievements, even small contribute greatly to the human psyche. Well done, Peter and Lane.
Love when you two get together to educate us on here!!! It would be completely AH-MAZING to have a round table discussion with Peter, Layne, and Andrew in the future!!!
This was a great podcast. Absolutely worth every minute. Helpful and extremely informative. I really appreciate the fact you actually spent a lot of time with Dr. Norton before you interviewed him. That shows a real commitment to the person and building the relationship rather than just the personality or just getting clicks, Dr. Attia. Classy. Norton, you are super informative! I had no earthly idea I needed to eat that much protein daily or that you ate that much protein. I learned so much and I love your views on money, cars, budgetting, Dave Ramsey, and sweeteners! Dr. Attia is the absolute perfect host and a total gentleman! Love this podcast!
I liked the discussion at the end and would like to hear more about the aging factor. I'm over 60 and still consider myself an athlete. making that transition to how capabilities change is difficult, and I struggle with how much my capabilities should or should not be diminishing.
I started working out when I was 50. I'm now 52. I look and feel better than I ever have. I look better than EVERY SINGLE person I know in thier 30's and 40's, no shit....Your best years are ahead, gents, just keep after it 👍
One of the best podcasts of all time. So much top shelf information. Humility up to the gills. Peter Attia is a godsend in the world of half ass fake health experts. Thank you Peter and Layne Epic stuff!
Top notch conversation - Layne Norton shares his incredible knowledgeable along with his wealth of experience, and is clearly able to beautifully link the two - and he masterfully explains with Peter’s expert and skilful use of questions and probing of answers. Top quality overall, extremely useful and very enjoyable - double thanks. :)
I see a lot of older folks in my day to day life. I have not seen many active older people who have insufficient muscle mass, regardless of body fat %. I may be biased, but the ways in which you can get to a healthy amount of muscle are almost infinite, starting with simply doing all the things for daily living ON YOUR OWN... So I could absolutely see how people can work out once a week for 30 minutes and gain muscle! When I see older people with insufficient muscle mass, I always wonder exactly how little they are physically moving in their daily life and how much "help" they are getting to fulfill their daily tasks.
I would like to add to the measurment discussion that it's possible to measure and monitor a lot of other KPIs with Samsung Watch 4, scales and other devices. The protocols I've set up for myself, I'm 63, for year 2023, is like this: Self monitoring health indicators and measurments goals: VO2 Max 39-44 (Lean) muscle mass 90% Bone mass 4% Fat mass 6% Water mass 50% (Protein%) coming Basal Metabolic Rate BMR 1600 calories Average deep sleep/night 90m Average sleep gross/night 8.0h Average sleeping points 75 (norm age group globally is 41) Sleep cycle movement/wake 98% Blood pressure max 129 / 84 Pulse, rest average 60, min 48 max 140 Stress < 5 1m spikes a day Pulse Wave Velocity (Vascular Health) 7,0 ECG 0 deviation Atrial fibrillation 0 deviation Valvular heart diseases 0 deviation ----------------------------- To be implemented Wellion Luna glukose Wellion Luna b-cholesterol Wellion Luna urea eBketone ketones Amazfit Smart Scale 16 KPIs incl protein % Summary of main indicators and trends bloodwork Tools Withings BPM Core + app Withings Body Cardio + app Samsung Watch 4 + app (Wellion Luna) (eBketone) (Amazfit Smart Scale)
Regarding the fiber discussion, I was blown away with how high quality Chia Seeds are. A 30 gram serving has 10g…. You also get 5 grams protein and 7g fat (mostly PUFA).
This reminds me when you read about people advocating for squatting, benching or deadlifting 4 to 5 times a week or more. My first question is always - are you training at an RPE of 3 or 4? Going with an RPE of 8-9 or RIR of 1-2 would never allow you to train that frequently. You’d get overtrained or injured really quickly. Totally agree with most new and intermediate lifters not really understating RPE. Even advanced lifters can struggle with that. Especially on really taxing squats or dead’s, where the body wants to quit early.
Dear Peter, Thank you for your work and great podcast. My Name is Michael Tieland, PhD in Nutrition, Exercise and Healthy ageing. Your statement in the beginning about Vo2max, strength and muscle mass as the riskfactors for mortality is interesting. Do your have references to back up this statement? Thank you and all the best, Mike
Let me.provide anecdote. I'm a pitcher and I always wiped my arm through the zone and after release there are a lot of muscles stopping the arm from flying out of socket. Kind of a fast eccentric motion. And my right shoulder has a lot of roundness and size compared to my left.
I've never seen you comment on Starting Strength. Their experience with the masters' population is quite extensive and positive. Greysteel Nation (Jonathan Sullivan) specializes in that population -- my demographic.
Agree. Nuts are just underrated in terms of nutritional value. When you lose momentum, you become vulnerable to distraction. Nuts have been linked to lots of big health benefits. Along with “good” fats that may lower your LDL or "bad" cholesterol and triglyceride levels, most nuts also contain heart-healthy omega-3 fatty acids and vitamin E, which may help prevent the buildup of plaque in the arteries. They are good source of protein too which make it an ideal snack for people who lift weights.
Great podcast. Question re creatine cycling: doesn’t long term supplementation eliminate the body's ability to make creatine by itself? Isn't that a good reason to cycle?
[12:45] - i wonder where Peter got these numbers from. "Being weak" (ie low muscle strength) increases mortality by 250%. Sounds a bit much. The 5 relevant studies I found do not go over 30-35%.
Does anyone have a citation for MR studies with LDL-c exposure and all cause mortality?? 1:58:31 I must be missing something and this is driving me freaking nuts 😅
Pretty balanced podcast on the nutrition side. I won’t say which way I land on this but honestly shocked Peter isn’t, the science from his colleagues,is,pretty strong. And the value of deadlifting, squats, are tough to realize without injury for most people. Thus impacting a centarian lifestyle with injury.
That is not what the data says though. Powerlifting is a very low injury sport, and for most people you don't need to max out on squats and deadlifts, further avoiding injuries.
Powerlifting for PRs or competition…yeah, injury risk can be very high. Practicing the skill of powerlifting at or around 80% 1RM, however, can be a huge boon to longevity and injury avoidance.
I remember the first time I put a barbell on my back, only a month into lifting weights in a gym. I felt so unsteady, weighed about 54kg, so that was more than a third of my bodyweight. I wish I'd realized it was okay to just learn the movement and build some strength in the quads and glutes because I felt like a failure for not getting a good squat right away.
Love Attia SO much! My ocd wants to wax the tails of his eyebrows…I just can’t help this feeling! Btw, he speaks my language and I am an avid follower ❤
This was great! I always tune in to an episode with Layne. My question would be regarding BCAAs. As a distance runner, I have been recommended to take them as a more digestible option to consume before and during races when there is muscle degradation and it's not possible to consume whole protein until post-race. Additionally, BCAAs can be utilized as an energy source, around 10-15%, which is helpful. Thoughts?
Very good conversation. However I think RPE - Rate of Perceived Exertion - is a n unscientific metric, relying as it does largely on the users own assessment of how he/she feels. For someone like Layne who has been doing lifting at a high level for many years and is very attuned to his physical capacity, it may make sense. But for the novice or intermediate lifter all that matters is progressive overload results. Did the untrained lifter start with a 100 lb squat and 12 weeks later is squatting 250?? That person is objectively stronger, his “perceptions” notwithstanding. This is the Rippetoe Starting Strength approach and it is the correct way to assess strength improvement.
I'm one of the people interested in health (I was diagnosed with type-2 diabetes). So I'd like to hear more about how normal people like me can settle on a sweet spot for ourselves. Does the movement from the bottom to next quintile apply to both strength and cardio? For cardio it seems that once you are into the middle quintile to go higher will mostly be because you enjoy it.
Great podcast. My two favorite fitness sources shooting the shit over something one of them is passionate about and the other is interested in. Recommend Carbon Diet Coach To Everyone. I lost 40 lbs and kept it off now for over a year using Carbon.
Great stuff. I thought Attia was an ApoB guy and not an LDL guy. Maybe it was just that high LDL doesn’t always correlate with high ApoB so just measure the ApoB directly.
A guy did an n=1 of an ultra-low-fat diet, 9% of total calories, and his lipids went the wrong way compared to a test of a 25% fat generally-healthy vegetarian diet. Would be happy to get you two in touch.
Can anyone cite or know where Peter got these numbers? 250% increase in mortality from being weak and 400% increase in mortality from having a low VO2max?
I personally had a friend who died in the gym during the workout... no doubt over working herself... Many body builders have weak hearth and die in the gym due to cardiac arrest... ... How is that explained?
I would like to know what you think about stiff deadlifts from a safety standpoint. Because it kinda breaks the narrative to always pick up weight with your legs and never lift weight with only your back.
You should be using your hip extensors (not spine extensors) as the prime movers in this exercise, i.e glutes and hamstrings. Also use a lighter weight compared with conventional deadlifts
The "narrative" you speak of is in reference to activity outside of the context of exercise that involves lifting/carrying (relatively) heavy objects, typically in a casual/unstructured way. The advice of "legs not back" is to encourage people to use mechanics as to primarily involve their hip and thigh musculature when doing so, such that the majority of the load is not placed on the spine and the musculature responsible for stabilizing the spine. There is also a physics advantage, since leaning over more at the hip/back creates a greater distance between the load and the joint(s) moving, which increases the force experienced at those points. That being said, within the context of *exercise* there are activities that can significantly involve the musculature of the lower back. This is desirable, as we want to strengthen all of the muscle structures of the body. What is important is choosing activities that can be performed in a proper fashion as to qualify as exercise, and to perform them in that fashion. This means performing *all* movements in a slow, controlled fashion. There is *no* advantage to performing strength training activities quickly, and there are several disadvantages (higher risk for injury, less efficient muscular loading, etc.). A Stiff-Legged Deadlift is a strength training activity that can be properly (which implies safely) performed, and it will effectively stimulate adaptation in the musculature of the hips, back of the thighs, and the lower back. However, as with any strength training activity, *it must be done properly* . Very, *very* few people understand what that means, in terms of both general prescription for performance and specific prescription for a given activity.
Also if you look at the Japanese study, over the last 80 yrs carbs went down, as did calories consumption, yet a certain fat went up and obesity/illness occures across the board... Again energy expenditure/activity levels aren't discussed.
Saturated fat is ancestrally appropriate and seed oils were machine oils. We only ate saturated fat 100 years ago and had far less diabetes and heart disease.
What comes to my mind is if all the inflammatory foods that people eat results in that getting a higher LDL just means more LDL that has the potential to get damaged (VLDL) and therefor associated with shorter lifespan. I agree with you and find it hard to believe that saturated fats in themselves are bad.
@@isaarunarom7830 I agree, my point was that high LDL in itself isn't bad, but if you eat inflammatory foods you might have the potential for more VLDL (that actually are bad). A study was brought up in the video that higher LDL is associated with shorter life span, so I just shared my thinking of why that might be (if the study is even credible in the first place).
@@RaceFanatic7 got you. I don't disagree with anything you said, I was missing context my bad. Wish my primary understood this. She was impressed when my ldl was under 60 on a keto/Sad diet. I was unhappy I'm doing carnivore now and my LDL is at 130 and I'm very happy. My doctor is not happy, insist that I need to lower saturated fats and cholesterol. She didn't mention my hdl. I asked for a vitamin D test. It cane back low. She told me to take 2000ui d3 aday( was already taking 4000ui a day and now I'm doing 6000ui a day). This woman told me I need to lower my cholesterol and then went on to tell me that I need to take Vitamin D. In the same conversation told me steroids are bad. The kicker for me is vitamin D is cholesterol. And cholesterol is a steroid. So she wants me to decrease my cholesterol but wants me to eat less dietary cholesterol and wants me to eat supplementary cholesterol. Like is it me, or is I my 20something old female doctor that doesn't know her ass from her elbow in terms of blood and diet.
Layne mentions that based on the evidence, he no longer believes there is benefit to BCAAs, including leucine. Has Dr. Layman changed his view on leucine's trigger for muscle protein synthesis when (as long as there is enough in a single meal)? Much of the discussion of podcast #224 centered around that as I recall, and that was only a couple of months ago?
He only believes that supplementation with additional BCAAs are not beneficial if you are consuming enough high quality complete protein sources (ideal amino acid profile). He suggests vegans who consume lots of soy protein may still benefit from leucine supplementation as vegan sources are less complete.
@@argaudette That speculation occurred to me after I posted the question. Thanks for confirming. Since I don't eat a lot of "good" protein sources, I add leucine to every meal to get to the 3g mark. Typically for me, only one meal per day has 3g of leucine without supplementation: my daily smoothie! I'm so proud of the nutrition density of my smoothie that I'm going to share its ingredients: 32 oz almond milk 60 g chia seeds (soaked in the almond milk overnight) 50 g flax meal 23 g Orgain protein powder 10 g collagen 100 g avocado (cut into small cubes and frozen!) 90 g spinach (washed and frozen) In
2:38:45 and every once in a while, it's reality and not a boogeyman; just because a certain 'crowd' says something doesn't make the staggering increase of sugar and seed oils healthy. I know you didn't say that directly, but let's be honest here 😉
I flexed my chest in the mirror after every shower and litterly every moment I could think too where it didn't interfere with w/e I was doing. After 4 months my chest had grown Noticeably and I started actually lifting again.
TLDW - Powerlifting is a sport that involves three lifts: the squat, the bench press, and the deadlift. Competitors get three attempts at each lift, and the highest total weight lifted across all three lifts wins. - Powerlifting competitions typically have flights, or groups, of competitors who lift in a specific order based on their opening squat weights. There may be breaks between flights, but not typically during a flight. - The speaker, Lane, is training for the powerlifting World Championships. - Lane's training includes using a variety of rep ranges and using both high and low intensity. He also focuses on mobility and recovery, and makes sure to get enough sleep. - Lane and the host, Peter, discuss changing views on nutrition, including the importance of protein intake for muscle growth and the potential benefits of creatine supplementation.
I appreciate the discussion, lots of good info. I would like to see Peter really dig into seed oils. I find it to be strange that there so dismissive of seed oils. Do they not oxidize? Is that a misnomer. Are they something that has never been part of our diet? Why do people that don’t eat them not get heart disease. Shouldn’t that be reason enough to have a harder look and deeper discussion on them instead of brushing them off and taking a stand that there fine. I really enjoy Peters podcast and will continue to listen but I remember when he thought protein was going to kill us. Just saying maybe there is a opportunity to come at this with an open mind and bring a guy like Saladino on and just have a good open discussion on it, exchanging ideas on the subject.
It’s not 100% clear, but my understanding is that autophagy begins after at least 24 hours of fasting. Peter has covered this at nauseam thought so I’d dig through his content on fasting. Intermittent fasting is generally a way to limit the feeding window such that eating in a calorie surplus is very difficult. (No expert here just consumed a lot of peter’s content on this).
In this episode, we discuss:
0:00:00 - Intro
0:00:08 - The sport of powerlifting and Layne’s approach during competitions
0:12:34 - Training for strength: advice for beginners and non-powerlifters
0:23:55 - Low-rep training, compound movements, and more tips for the average person
0:29:40 - How strength training supports longevity and quality of life: bone density, balance, and more
0:35:19 - Peak capacity for strength as a person ages and variations in men and women
0:39:40 - Effects of testosterone (endogenous and exogenous) on muscle gain in the short- and long-term
0:47:58 - How Layne is prepping for his upcoming IPF World Masters Powerlifting competition
1:00:16 - Creatine supplementation
1:12:47 - How important is rep speed and time under tension?
1:21:02 - Validity of super slow rep protocols, and the overall importance of doing any exercise
1:33:10 - Navigating social media: advice for judging the quality of information from “experts” online
1:47:43 - Layne’s views on low-carb diets, the tribal nature of nutrition, and the importance of being able to change opinions
1:56:27 - Where Layne has changed his views: LDL cholesterol, branched-chain amino acid supplementation, intermittent fasting, and more
2:12:16 - The carnivore diet, elimination diets, and fruits and vegetables
2:18:18 - Fiber: Layne’s approach to fiber intake, sources of fiber, benefits, and more
2:24:02 - Confusion around omega-6 polyunsaturated fatty acids and the Minnesota Coronary Experiment
2:33:18 - Layne’s views on fats in the diet
2:39:30 - Flexible dieting, calorie tracking, and the benefits of tracking what you eat to understand your baseline
2:55:17 - The nutritional demands of preparing for a bodybuilding show
3:08:59 - The psychological effects of aging and changes to one’s identity
Is there any information on Creatine with HMB?
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What I like about about Dr. Attia is that he often seems to ask the detailed questions on a topic that I would like to ask. These details can actually lead to practical implementation in the listener’s lives. Dr. Attia is a man for the people.
6:27 as someone that has suffered with anxiety since I was 5yo and panic attacks after my mom passed away at when I was 25, learning to use anxiety to get me ready is the best thing i have done, I use it for every aspect of my life and MMA training and competing helped me with that!!!
This is the only channel where I can sit and watch a podcast at one sitting. Thanks for your work and have great time with family during Holidays
Watching such health/fitness videos is my main form of entertainment. It's reached a point of addiction for me unfortunately. But there are much worse things to be addicted to.
I saved this video for Monday but...because of you I will watch it tomorrow :) Thanks!
Man. The flow of this podcast was spot-on. Not only did the questions have depth and breadth but they were asked in a manner that flowed logically and coherently. It's amazing to see you grow and refine your podcasting talents.
Dr A is such a competent, effective interviewer. Bar none, my favorite. I wish other seemingly popular podcasts would take note.
Absolutely awesome! Instead of giving a bunch of typical pie in the sky ideas; they are covering facts. I’m 57 and a competitive powerlifter. I look at the average 57 year old man or woman. The difference is immense. Not tooting my own horn, just stating the immense benefit to being strong. I would add that: rest, food, stress, positive mindset are also really important. I love how Lane also speaks about levels. For many people it can be daunting seeing somebody really strong or fit. In reality, everyone starts somewhere. Getting started with a basic plan that includes key movements - some kind of squat - press - hinge - row - carry is key. One final note. As a trainer and teacher, I always tell people to start with a number of days they can actually accomplish. Makes no sense to say you’ll train 6 days a week, if you only can realistically do three. Achievements, even small contribute greatly to the human psyche. Well done, Peter and
Lane.
Love when you two get together to educate us on here!!! It would be completely AH-MAZING to have a round table discussion with Peter, Layne, and Andrew in the future!!!
Always nice to be reminded of the benefits of resistance training. (And cardio as well)
This was a great podcast. Absolutely worth every minute. Helpful and extremely informative. I really appreciate the fact you actually spent a lot of time with Dr. Norton before you interviewed him. That shows a real commitment to the person and building the relationship rather than just the personality or just getting clicks, Dr. Attia. Classy. Norton, you are super informative! I had no earthly idea I needed to eat that much protein daily or that you ate that much protein. I learned so much and I love your views on money, cars, budgetting, Dave Ramsey, and sweeteners! Dr. Attia is the absolute perfect host and a total gentleman! Love this podcast!
I liked the discussion at the end and would like to hear more about the aging factor. I'm over 60 and still consider myself an athlete. making that transition to how capabilities change is difficult, and I struggle with how much my capabilities should or should not be diminishing.
I started working out when I was 50. I'm now 52. I look and feel better than I ever have. I look better than EVERY SINGLE person I know in thier 30's and 40's, no shit....Your best years are ahead, gents, just keep after it 👍
this was a great discussion. especially the "what have you changed your views on" section.
Loved the three podcasts with Layne so far!
One of the best podcasts of all time. So much top shelf information. Humility up to the gills. Peter Attia is a godsend in the world of half ass fake health experts. Thank you Peter and Layne Epic stuff!
Top notch conversation - Layne Norton shares his incredible knowledgeable along with his wealth of experience, and is clearly able to beautifully link the two - and he masterfully explains with Peter’s expert and skilful use of questions and probing of answers. Top quality overall, extremely useful and very enjoyable - double thanks. :)
I so enjoyed this interview & it's content. Thank you Peter & Layne.
What a great podcast! Detailed, educational, no BS. Thank you!
I see a lot of older folks in my day to day life. I have not seen many active older people who have insufficient muscle mass, regardless of body fat %. I may be biased, but the ways in which you can get to a healthy amount of muscle are almost infinite, starting with simply doing all the things for daily living ON YOUR OWN... So I could absolutely see how people can work out once a week for 30 minutes and gain muscle! When I see older people with insufficient muscle mass, I always wonder exactly how little they are physically moving in their daily life and how much "help" they are getting to fulfill their daily tasks.
Just about every question one may have about their health and fitness journey answered here.
Amazing episode.
I would like to add to the measurment discussion that it's possible to measure and monitor a lot of other KPIs with Samsung Watch 4, scales and other devices. The protocols I've set up for myself, I'm 63, for year 2023, is like this: Self monitoring health indicators and measurments goals:
VO2 Max 39-44
(Lean) muscle mass 90%
Bone mass 4%
Fat mass 6%
Water mass 50%
(Protein%) coming
Basal Metabolic Rate BMR 1600 calories
Average deep sleep/night 90m
Average sleep gross/night 8.0h
Average sleeping points 75 (norm age group globally is 41)
Sleep cycle movement/wake 98%
Blood pressure max 129 / 84
Pulse, rest average 60, min 48 max 140
Stress < 5 1m spikes a day
Pulse Wave Velocity (Vascular Health) 7,0
ECG 0 deviation
Atrial fibrillation 0 deviation
Valvular heart diseases 0 deviation
-----------------------------
To be implemented
Wellion Luna glukose
Wellion Luna b-cholesterol
Wellion Luna urea
eBketone ketones
Amazfit Smart Scale 16 KPIs incl protein %
Summary of main indicators and trends bloodwork
Tools
Withings BPM Core + app
Withings Body Cardio + app
Samsung Watch 4 + app
(Wellion Luna)
(eBketone)
(Amazfit Smart Scale)
This is such a high-quality discussion, two incredibly-smart subject experts, it is a privilege to watch it.
This literally covered everything that's been on my mind nutrition wise the last 6 months. Crazy good podcast 👏
I’m so grateful for this exchange. Thank you both.
Regarding the fiber discussion, I was blown away with how high quality Chia Seeds are. A 30 gram serving has 10g…. You also get 5 grams protein and 7g fat (mostly PUFA).
Thank you Dr Attia. A brilliant, informative discussion.
This reminds me when you read about people advocating for squatting, benching or deadlifting 4 to 5 times a week or more. My first question is always - are you training at an RPE of 3 or 4? Going with an RPE of 8-9 or RIR of 1-2 would never allow you to train that frequently. You’d get overtrained or injured really quickly. Totally agree with most new and intermediate lifters not really understating RPE. Even advanced lifters can struggle with that. Especially on really taxing squats or dead’s, where the body wants to quit early.
You two and dr Huberman are my favourite people on the internet. Bless you! Fantastic conversTion :)
I agree 👍🏼 don't forget about Dr Rhonda Patrick! Hahaha
Awesome podcast and I really appreciate what Lane said about Thomas Delauer and his input on I.F.
Training is definitely one of the most fun things, and injuries suck! But give you the opportunity to expand your understanding.
This was a great down to earth discussion on how to get healthier/ stronger for people of all ages.
Thanks guys!
Love Dr. Layne Norton! He really is the man!! And his products are so so so affordable. Thank you!!
Best podcast I've ever seen. Props.
Thank you both!
Divide 72 by percent of interest and that's the quick math amount of years the investment takes to double.
Incredibly insightful and inspiring:
“Most 40 year olds have pain. I’d rather be strong snd have pain than be weak and have pain..”
Awesome podcast Peter. Thanks!
Dear Peter, Thank you for your work and great podcast. My Name is Michael Tieland, PhD in Nutrition, Exercise and Healthy ageing. Your statement in the beginning about Vo2max, strength and muscle mass as the riskfactors for mortality is interesting. Do your have references to back up this statement? Thank you and all the best, Mike
Top self interview men, great questions, clear answers.
Let me.provide anecdote. I'm a pitcher and I always wiped my arm through the zone and after release there are a lot of muscles stopping the arm from flying out of socket. Kind of a fast eccentric motion. And my right shoulder has a lot of roundness and size compared to my left.
I've never seen you comment on Starting Strength. Their experience with the masters' population is quite extensive and positive. Greysteel Nation (Jonathan Sullivan) specializes in that population -- my demographic.
Agree. Age 70 now been doing starting strength for 6 years.
Health benefits of mixed nuts are very seldom talked about on podcasts.
Agree. Nuts are just underrated in terms of nutritional value. When you lose momentum, you become vulnerable to distraction. Nuts have been linked to lots of big health benefits. Along with “good” fats that may lower your LDL or "bad" cholesterol and triglyceride levels, most nuts also contain heart-healthy omega-3 fatty acids and vitamin E, which may help prevent the buildup of plaque in the arteries. They are good source of protein too which make it an ideal snack for people who lift weights.
Great podcast. Question re creatine cycling: doesn’t long term supplementation eliminate the body's ability to make creatine by itself? Isn't that a good reason to cycle?
[12:45] - i wonder where Peter got these numbers from. "Being weak" (ie low muscle strength) increases mortality by 250%. Sounds a bit much. The 5 relevant studies I found do not go over 30-35%.
Does anyone have a citation for MR studies with LDL-c exposure and all cause mortality?? 1:58:31 I must be missing something and this is driving me freaking nuts 😅
Pretty balanced podcast on the nutrition side. I won’t say which way I land on this but honestly shocked Peter isn’t, the science from his colleagues,is,pretty strong. And the value of deadlifting, squats, are tough to realize without injury for most people. Thus impacting a centarian lifestyle with injury.
That is not what the data says though. Powerlifting is a very low injury sport, and for most people you don't need to max out on squats and deadlifts, further avoiding injuries.
Powerlifting for PRs or competition…yeah, injury risk can be very high. Practicing the skill of powerlifting at or around 80% 1RM, however, can be a huge boon to longevity and injury avoidance.
Depends on how much weight you use
Powerlifting/compound lifts are not high risk. Load management is the highest factor in injury risk. Not sure what science you are following.
I remember the first time I put a barbell on my back, only a month into lifting weights in a gym. I felt so unsteady, weighed about 54kg, so that was more than a third of my bodyweight. I wish I'd realized it was okay to just learn the movement and build some strength in the quads and glutes because I felt like a failure for not getting a good squat right away.
Love Attia SO much! My ocd wants to wax the tails of his eyebrows…I just can’t help this feeling! Btw, he speaks my language and I am an avid follower ❤
Amazing interview. Packed with valuable information
This was great! I always tune in to an episode with Layne. My question would be regarding BCAAs. As a distance runner, I have been recommended to take them as a more digestible option to consume before and during races when there is muscle degradation and it's not possible to consume whole protein until post-race. Additionally, BCAAs can be utilized as an energy source, around 10-15%, which is helpful. Thoughts?
Hi. Question. Does Creatine affect the Prostate and Kidneys?
I have come to the conclusion Dr.Peter Attia, Dr.Layne Norton and Dr.Andrew Huberman are the Three Kings Of Health and Fitness. What a trio!! 💪💪
Wouldn’t give Layne that much credit. A King wouldn’t talk to people the way he does on his social media platforms.
Peter how do you feel about psylium husk fiber and oatmeal as a fiber?
Haha Dr. Attia I’m the exact same way! Being a former athlete, I have a pretty high pain tolerance but the sinus congestion absolutely kills me.
Woohoo, this is going to fun and educational to listen too ! Looking fwd to it!
Very good conversation. However I think RPE - Rate of Perceived Exertion - is a n unscientific metric, relying as it does largely on the users own assessment of how he/she feels. For someone like Layne who has been doing lifting at a high level for many years and is very attuned to his physical capacity, it may make sense. But for the novice or intermediate lifter all that matters is progressive overload results. Did the untrained lifter start with a 100 lb squat and 12 weeks later is squatting 250?? That person is objectively stronger, his “perceptions” notwithstanding. This is the Rippetoe Starting Strength approach and it is the correct way to assess strength improvement.
Layne is really good guest.
how much protein in a sitting? (3hrs apart so stomach empties) i have read more than 30g is a waste as the body can only use 30g at at time. true?
I find a lot of true experts can talk about levels of evidence, persuasiveness and contextualizing into prior bodies of evidence
How do I increase my VO2 Max on metoprolol? My max is low for my age but I work out 5 days a week??
Love this conversation.
I'm one of the people interested in health (I was diagnosed with type-2 diabetes). So I'd like to hear more about how normal people like me can settle on a sweet spot for ourselves. Does the movement from the bottom to next quintile apply to both strength and cardio? For cardio it seems that once you are into the middle quintile to go higher will mostly be because you enjoy it.
PS all that stuff about a six pack as the image of fitness drives me nuts.
Great show thanks to you both!!!
Great video! Especially about Creatine!
Have Dr.Cate on to talk about seed oils...?
I would love to hear Norton’s thoughts on Richard Johnson’s work.
Great podcast. My two favorite fitness sources shooting the shit over something one of them is passionate about and the other is interested in. Recommend Carbon Diet Coach To Everyone. I lost 40 lbs and kept it off now for over a year using Carbon.
Great stuff. I thought Attia was an ApoB guy and not an LDL guy. Maybe it was just that high LDL doesn’t always correlate with high ApoB so just measure the ApoB directly.
A guy did an n=1 of an ultra-low-fat diet, 9% of total calories, and his lipids went the wrong way compared to a test of a 25% fat generally-healthy vegetarian diet. Would be happy to get you two in touch.
Can anyone cite or know where Peter got these numbers?
250% increase in mortality from being weak and 400% increase in mortality from having a low VO2max?
Better 3 hour watch than anything that comes out of Hollywood these days.
Can you please put in links to the research which back these claims?
finally! love 2 previous ones :)
I personally had a friend who died in the gym during the workout... no doubt over working herself...
Many body builders have weak hearth and die in the gym due to cardiac arrest...
... How is that explained?
I think he explained that they have poor V02MAX or cardiorespiratory fitness and asthma/heart/smoking as underlying issues.
What about intermittent fasting for insulin resistance?
I CAN LISTEN FOR HOURS~!
Everyone seems to love this episode yet for me the discussion on nutrition left me confused about what to eat.
I agree. It started off great. But the second half was him trying to prove he’s smarter than everyone 🙄
@@butterflywings8332 that’s all he does, and shockingly makes himself sound stupid.
1:40:15 the forearms 💪🏻👌🏻
Isn't there a study from John Hopkins showing no big difference in ldl vs the number o cardiac events?
Dr thax for the health tips yu give doc are their pills yu can take that can help to have menstrual periods gain
I would like to know what you think about stiff deadlifts from a safety standpoint. Because it kinda breaks the narrative to always pick up weight with your legs and never lift weight with only your back.
You should be using your hip extensors (not spine extensors) as the prime movers in this exercise, i.e glutes and hamstrings. Also use a lighter weight compared with conventional deadlifts
The "narrative" you speak of is in reference to activity outside of the context of exercise that involves lifting/carrying (relatively) heavy objects, typically in a casual/unstructured way. The advice of "legs not back" is to encourage people to use mechanics as to primarily involve their hip and thigh musculature when doing so, such that the majority of the load is not placed on the spine and the musculature responsible for stabilizing the spine. There is also a physics advantage, since leaning over more at the hip/back creates a greater distance between the load and the joint(s) moving, which increases the force experienced at those points.
That being said, within the context of *exercise* there are activities that can significantly involve the musculature of the lower back. This is desirable, as we want to strengthen all of the muscle structures of the body. What is important is choosing activities that can be performed in a proper fashion as to qualify as exercise, and to perform them in that fashion. This means performing *all* movements in a slow, controlled fashion. There is *no* advantage to performing strength training activities quickly, and there are several disadvantages (higher risk for injury, less efficient muscular loading, etc.).
A Stiff-Legged Deadlift is a strength training activity that can be properly (which implies safely) performed, and it will effectively stimulate adaptation in the musculature of the hips, back of the thighs, and the lower back. However, as with any strength training activity, *it must be done properly* . Very, *very* few people understand what that means, in terms of both general prescription for performance and specific prescription for a given activity.
RPE = rated perceived exertion
Is this what you mean here?
Also if you look at the Japanese study, over the last 80 yrs carbs went down, as did calories consumption, yet a certain fat went up and obesity/illness occures across the board... Again energy expenditure/activity levels aren't discussed.
Top notch episode
Saturated fat is ancestrally appropriate and seed oils were machine oils. We only ate saturated fat 100 years ago and had far less diabetes and heart disease.
What comes to my mind is if all the inflammatory foods that people eat results in that getting a higher LDL just means more LDL that has the potential to get damaged (VLDL) and therefor associated with shorter lifespan. I agree with you and find it hard to believe that saturated fats in themselves are bad.
@@RaceFanatic7 but it's the healthy none inflammatory foods that raise LDL. Animal products raise your LDL and that's Okay.
@@isaarunarom7830 I agree, my point was that high LDL in itself isn't bad, but if you eat inflammatory foods you might have the potential for more VLDL (that actually are bad).
A study was brought up in the video that higher LDL is associated with shorter life span, so I just shared my thinking of why that might be (if the study is even credible in the first place).
@@RaceFanatic7 got you.
I don't disagree with anything you said, I was missing context my bad.
Wish my primary understood this.
She was impressed when my ldl was under 60 on a keto/Sad diet.
I was unhappy
I'm doing carnivore now and my LDL is at 130 and I'm very happy.
My doctor is not happy, insist that I need to lower saturated fats and cholesterol.
She didn't mention my hdl. I asked for a vitamin D test. It cane back low. She told me to take 2000ui d3 aday( was already taking 4000ui a day and now I'm doing 6000ui a day).
This woman told me I need to lower my cholesterol and then went on to tell me that I need to take Vitamin D.
In the same conversation told me steroids are bad.
The kicker for me is vitamin D is cholesterol.
And cholesterol is a steroid.
So she wants me to decrease my cholesterol but wants me to eat less dietary cholesterol and wants me to eat supplementary cholesterol.
Like is it me, or is I my 20something old female doctor that doesn't know her ass from her elbow in terms of blood and diet.
Layne is JACKED
My father got a stroke age 80. Now sune 90 he is in better shape than 10 year ago.
Skipped to low carb part and was so confused when they were talking abt Tim tebow😂
Layne mentions that based on the evidence, he no longer believes there is benefit to BCAAs, including leucine. Has Dr. Layman changed his view on leucine's trigger for muscle protein synthesis when (as long as there is enough in a single meal)? Much of the discussion of podcast #224 centered around that as I recall, and that was only a couple of months ago?
He only believes that supplementation with additional BCAAs are not beneficial if you are consuming enough high quality complete protein sources (ideal amino acid profile). He suggests vegans who consume lots of soy protein may still benefit from leucine supplementation as vegan sources are less complete.
@@argaudette That speculation occurred to me after I posted the question. Thanks for confirming. Since I don't eat a lot of "good" protein sources, I add leucine to every meal to get to the 3g mark. Typically for me, only one meal per day has 3g of leucine without supplementation: my daily smoothie! I'm so proud of the nutrition density of my smoothie that I'm going to share its ingredients:
32 oz almond milk
60 g chia seeds (soaked in the almond milk overnight)
50 g flax meal
23 g Orgain protein powder
10 g collagen
100 g avocado (cut into small cubes and frozen!)
90 g spinach (washed and frozen)
In
2:38:45 and every once in a while, it's reality and not a boogeyman; just because a certain 'crowd' says something doesn't make the staggering increase of sugar and seed oils healthy. I know you didn't say that directly, but let's be honest here 😉
I flexed my chest in the mirror after every shower and litterly every moment I could think too where it didn't interfere with w/e I was doing.
After 4 months my chest had grown Noticeably and I started actually lifting again.
Cool intro, Oyinbos who love Fela unite!
Peter! Please do the podcast on MR!
TLDW
- Powerlifting is a sport that involves three lifts: the squat, the bench press, and the deadlift. Competitors get three attempts at each lift, and the highest total weight lifted across all three lifts wins.
- Powerlifting competitions typically have flights, or groups, of competitors who lift in a specific order based on their opening squat weights. There may be breaks between flights, but not typically during a flight.
- The speaker, Lane, is training for the powerlifting World Championships.
- Lane's training includes using a variety of rep ranges and using both high and low intensity. He also focuses on mobility and recovery, and makes sure to get enough sleep.
- Lane and the host, Peter, discuss changing views on nutrition, including the importance of protein intake for muscle growth and the potential benefits of creatine supplementation.
I appreciate the discussion, lots of good info. I would like to see Peter really dig into seed oils. I find it to be strange that there so dismissive of seed oils. Do they not oxidize? Is that a misnomer. Are they something that has never been part of our diet? Why do people that don’t eat them not get heart disease. Shouldn’t that be reason enough to have a harder look and deeper discussion on them instead of brushing them off and taking a stand that there fine. I really enjoy Peters podcast and will continue to listen but I remember when he thought protein was going to kill us. Just saying maybe there is a opportunity to come at this with an open mind and bring a guy like Saladino on and just have a good open discussion on it, exchanging ideas on the subject.
Once again we have a lot of experts in the comments i see 🙈😂
1:33:00 how to judge experts.
Funny how Attia didnt do exactly this with the "vax" experts.
#Theranos
Good stuff thank you!!!
But is ldl with omega 6 or saturated fat more or less atherogenic.
Intermittent fasting 16-8 does not provide autophagy?
It’s not 100% clear, but my understanding is that autophagy begins after at least 24 hours of fasting. Peter has covered this at nauseam thought so I’d dig through his content on fasting. Intermittent fasting is generally a way to limit the feeding window such that eating in a calorie surplus is very difficult. (No expert here just consumed a lot of peter’s content on this).
Why wouldn’t it when you can induce it even without fasting?