#094 Dr. Layne Norton on Building Muscle – Insights on Diet, Training, and Supplements
Rhonda Patrick
Aug 22, 2024
Mindsip insights from this episode:
Supplement with creatine for cognitive and physical benefits
Everyone should supplement with creatine not just for the physical benefits, but also for its significant cognitive benefits on memory formation and depression.
Avoid repeated heating of seed oils to reduce inflammation
The most damaging aspect of seed oils may be repeated high-heat cooking, which has been shown to increase inflammatory markers and oxidized LDL in limited studies.
Avoid carnivore diet to prevent LDL catastrophe
The extremely high LDL cholesterol levels seen in the carnivore community are an LDL catastrophe that will likely get people killed due to lifetime exposure risk.
Manage psychological stress to reduce injury risk
Psychological stress is a massive lever for acute injury risk, and managing it can be more effective for recovery than many physical interventions.
Progressively load tissues to enhance resilience against injury
Proper form is not as important for injury prevention as people think; progressively loading tissues in various positions makes them more resilient.
Train to failure once to maximize repetitions
Most beginners should train to failure at least once because they typically underestimate the repetitions they have left by five to six reps.
Reap lasting benefits from one year of high-intensity resistance training
One year of high-intensity resistance training showed protective effects on strength, lean mass, and visceral fat three years later, even after stopping the training.
Choose resistance training over SSRIs to combat depression
Two 25-minute weekly resistance training sessions showed an effect size on major depressive disorder (1.7) that is massively larger than typical SSRIs (0.3-0.8).
Leverage Ashwagandha for enhanced lean mass and stress management
Lane is very bullish on Ashwagandha for improving lean mass, strength, and stress management, with effects that go beyond its impact on testosterone or cortisol.
Substitute diet soda to achieve significant weight loss
In randomized control trials, people who substitute diet soda for regular soda consistently lose a significant amount of weight.
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#100 The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhD
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