#163 - Layne Norton, Ph.D.: Building muscle, losing fat, and the importance of resistance training

 

We discuss:

• Layne's childhood and why he gravitated towards weightlifting and bodybuilding [2:45];
• Layne's academic path, overcoming ADHD, and kicking Adderall [11:45];
• Paradoxical observations about expertise, and Layne's career transition to health and fitness [22:00];
• The power of persistence and resilience in the face of setbacks [32:15];
• Battling injuries, managing back pain, and setting lifting records [43:00];
• Bodybuilding vs. powerlifting: comparing and contrasting the training approaches [57:15];
• Cutting weight without losing muscle mass: exercise and dietary protocols, fasting, and a look at the literature [1:06:00];
• Muscle protein synthesis and the importance of leucine [1:25:30];
• Nitrogen balance and muscle protein synthesis, and the regulatory role of hormones for fat flux and muscle growth [1:37:00];
• What's really driving muscle growth: intrinsic vs. systemic factors, IGF, and hormone signaling [1:46:30];
• The role of protein, carbohydrates and insulin on muscle growth and preservation, and the importance of context when interpreting study results [1:55:30];
• Clarifying the role of cortisol—a misunderstood hormone [2:07:45];
• The problem with studies trying to isolate one nutrient [2:15:00];
• The important role of inflammation from exercise [2:19:25];
• Keys to preserving muscle, and the value of habits, consistency, and resilience [2:23:30]; and
• More.

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