19 Dec 2022

2h 48m

#235 ‒ Training principles for mass and strength, changing views on nutrition, creatine supplementation, and more | Layne Norton, Ph.D.

The Peter Attia Drive

Layne Norton, a bodybuilding and physique coach, joins Peter Attia to discuss powerlifting, strength training, nutrition, and fitness industry trends. The conversation explores how non-powerlifters can apply powerlifting principles to improve overall strength and longevity, emphasizing progressive overload through weight, reps, and sets. Norton and Attia highlight the importance of balancing stimulus and fatigue, using RPE scales, and incorporating compound movements for functional strength. They delve into creatine's benefits, including its role as a high-energy phosphate donor and its impact on muscle hydration. Norton also shares his evolving perspectives on LDL cholesterol, branched-chain amino acids, and intermittent fasting, advocating for a balanced approach to nutrition and fitness.

Outlines

Part 1: Introduction, Powerlifting Basics

Part 2: Principles of Strength Training

Part 3: Physiology, Hormones, and Performance

Part 4: Creatine and Supplementation

Part 5: Hypertrophy and Fitness Culture

Part 6: Nutrition, Diets, and Fiber

Part 7: Lipids, Fats, and Energy Balance

Part 8: Bodybuilding, Aging, and Conclusion

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#235 ‒ Training principles for mass and strength, changing views on nutrition, creatine supplementation, and more | Layne Norton, Ph.D.

The Peter Attia Drive

Part 1: Introduction, Powerlifting Basics

00:10Podcast Introduction: Longevity Science, Guest Layne Norton, and Powerlifting

Podcast Introduction: Longevity Science, Guest Layne Norton, and Powerlifting

02:22Powerlifting Basics: Squat, Bench Press, Deadlift, and Competition Dynamics

Powerlifting Basics: Squat, Bench Press, Deadlift, and Competition Dynamics

07:50Reframing Anxiety as Excitement and the Realities of Powerlifting Injuries

Reframing Anxiety as Excitement and the Realities of Powerlifting Injuries

12:33Peaking for Powerlifting Meets, Recovery, and the Importance of Strength

Peaking for Powerlifting Meets, Recovery, and the Importance of Strength

Part 2: Principles of Strength Training

15:15Progressive Overload: The Core Principle for Strength Training and Longevity

Progressive Overload: The Core Principle for Strength Training and Longevity

19:28Stimulus vs. Fatigue, RPE, and the Importance of Training Near Failure

Stimulus vs. Fatigue, RPE, and the Importance of Training Near Failure

23:17Rep Ranges, Variety, and Enjoyment in Strength Training for General Health

Rep Ranges, Variety, and Enjoyment in Strength Training for General Health

27:09Compound Movements, Bone Density, and Preventing Falls in the Elderly

Compound Movements, Bone Density, and Preventing Falls in the Elderly

30:26Resistance Training and the Teleological Perspective of Building Muscle

Resistance Training and the Teleological Perspective of Building Muscle

Part 3: Physiology, Hormones, and Performance

33:10Peak Strength Capacity, Gender Differences, and the Role of Testosterone

Peak Strength Capacity, Gender Differences, and the Role of Testosterone

37:16Myonuclei Fusion, Muscle Memory, and the Long-Term Benefits of Testosterone

Myonuclei Fusion, Muscle Memory, and the Long-Term Benefits of Testosterone

40:29Exogenous Testosterone, Drug Testing, and Cheating in Powerlifting

Exogenous Testosterone, Drug Testing, and Cheating in Powerlifting

43:39Injury Management, Training Intelligently, and the Psychology of Pain

Injury Management, Training Intelligently, and the Psychology of Pain

46:49Training Variations, Heavy Singles, and the Importance of a Good Coach

Training Variations, Heavy Singles, and the Importance of a Good Coach

Part 4: Creatine and Supplementation

50:56Nutrition for Powerlifting: Weight Management and Creatine

Nutrition for Powerlifting: Weight Management and Creatine

53:57Creatine: Safety, Efficacy, and Mechanisms of Action

Creatine: Safety, Efficacy, and Mechanisms of Action

57:32Water Retention, Muscle Function, and the Importance of Cystatin C for Renal Function

Water Retention, Muscle Function, and the Importance of Cystatin C for Renal Function

1:00:09Creatine and Hair Loss, DHT, and the Benefits of Creatine on Non-Lifting Days

Creatine and Hair Loss, DHT, and the Benefits of Creatine on Non-Lifting Days

1:03:33Creatine Loading, Timing, and Cycling: Best Practices for Supplementation

Creatine Loading, Timing, and Cycling: Best Practices for Supplementation

Part 5: Hypertrophy and Fitness Culture

1:07:05Force, Mass, and Acceleration: Optimizing Strength Training

Force, Mass, and Acceleration: Optimizing Strength Training

1:12:36Super Slow Protocols: Physiology, Psychology, and Limitations

Super Slow Protocols: Physiology, Psychology, and Limitations

1:15:30Metabolic Stress, Mechanical Tension, and the Importance of Consistency

Metabolic Stress, Mechanical Tension, and the Importance of Consistency

1:19:37The Biggest Benefit Comes from Moving from the Lowest Fitness Percentile

The Biggest Benefit Comes from Moving from the Lowest Fitness Percentile

1:22:40Identifying Fitness Experts on Social Media: Nuance, Uncertainty, and Scope

Identifying Fitness Experts on Social Media: Nuance, Uncertainty, and Scope

1:27:25Information Silos, Extreme Responses, and Layne Norton's Twitter Persona

Information Silos, Extreme Responses, and Layne Norton's Twitter Persona

1:31:34Monetized Misinformation, Changing Minds, and the Tim Tebow Effect

Monetized Misinformation, Changing Minds, and the Tim Tebow Effect

Part 6: Nutrition, Diets, and Fiber

1:34:54Low-Carb Diets, Polarization, and Finding What Works for You

Low-Carb Diets, Polarization, and Finding What Works for You

1:38:07Nutrition vs. Exercise: Which Landscape is More Culty?

Nutrition vs. Exercise: Which Landscape is More Culty?

1:42:00Three Nutrition Beliefs Layne Norton Changed His Mind About

Three Nutrition Beliefs Layne Norton Changed His Mind About

1:44:15Mendelian Randomization, Lifetime Exposure, and the Importance of Protein

Mendelian Randomization, Lifetime Exposure, and the Importance of Protein

1:47:30The Effectiveness of Intermittent Fasting and the Importance of Protein

The Effectiveness of Intermittent Fasting and the Importance of Protein

1:50:25Dogmatism, Hacking the System, and the Importance of Fiber

Dogmatism, Hacking the System, and the Importance of Fiber

1:53:33The Carnivore Diet: Anecdotal Evidence, Elimination Diets, and Wheat Sensitivities

The Carnivore Diet: Anecdotal Evidence, Elimination Diets, and Wheat Sensitivities

1:57:20High Meat Intake, Fruit and Vegetable Intake, and Mitigating Risk

High Meat Intake, Fruit and Vegetable Intake, and Mitigating Risk

2:00:03Fiber Sources, Healthy User Bias, and the Consistency of Fiber Data

Fiber Sources, Healthy User Bias, and the Consistency of Fiber Data

2:03:36Fiber Recommendations, Processed Foods, and the Incretin Effect

Fiber Recommendations, Processed Foods, and the Incretin Effect