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235‒Training principles for mass & strength, changing views on nutrition, & creatine supplementation
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- Опубликовано: 15 авг 2024
- Watch the full episode and view show notes here: bit.ly/3BxWZQ0
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Layne Norton holds a Ph.D. in nutritional sciences and is a physique coach, natural bodybuilder and powerlifter, and two-time previous podcast guest. In this episode, Layne discusses his training as a powerlifter and shares training principles that non-powerlifters can apply to improve muscle strength and mass. Layne goes in-depth on creatine supplementation, including the benefits for lean mass and strength, and addresses the common arguments against its regular usage. Additionally, Layne touches on many areas of nutrition, including how his opinions have changed on certain topics. Layne also touches on the subjects of protein, fiber, and fat in the diet, as well as the different tools and dietary approaches for energy restriction.
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
--------
About:
The Peter Attia Drive is a weekly, ultra-deep-dive podcast focusing on maximizing health, longevity, critical thinking…and a few other things. With over 45 million episodes downloaded, it features topics including fasting, ketosis, Alzheimer’s disease, cancer, mental health, and much more.
Peter is a physician focusing on the applied science of longevity. His practice deals extensively with nutritional interventions, exercise physiology, sleep physiology, emotional and mental health, and pharmacology to increase lifespan (delay the onset of chronic disease), while simultaneously improving healthspan (quality of life).
Learn more: peterattiamd.com
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Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies.
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.
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.
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.
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!!!
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)
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 👍
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 was a great discussion. especially the "what have you changed your views on" section.
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!
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.
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 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.
What a great podcast! Detailed, educational, no BS. Thank you!
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. :)
Just about every question one may have about their health and fitness journey answered here.
Amazing episode.
I so enjoyed this interview & it's content. Thank you Peter & Layne.
This literally covered everything that's been on my mind nutrition wise the last 6 months. Crazy good podcast 👏
Dr A is such a competent, effective interviewer. Bar none, my favorite. I wish other seemingly popular podcasts would take note.
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!
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.
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).
Loved the three podcasts with Layne so far!
Thank you Dr Attia. A brilliant, informative discussion.
This is such a high-quality discussion, two incredibly-smart subject experts, it is a privilege to watch it.
I’m so grateful for this exchange. Thank you both.
Training is definitely one of the most fun things, and injuries suck! But give you the opportunity to expand your understanding.
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
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.
Awesome podcast and I really appreciate what Lane said about Thomas Delauer and his input on I.F.
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.
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.
Thank you both!
This was a great down to earth discussion on how to get healthier/ stronger for people of all ages.
Thanks guys!
Awesome podcast Peter. Thanks!
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.
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.
Love Dr. Layne Norton! He really is the man!! And his products are so so so affordable. Thank you!!
Divide 72 by percent of interest and that's the quick math amount of years the investment takes to double.
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 find a lot of true experts can talk about levels of evidence, persuasiveness and contextualizing into prior bodies of evidence
Top self interview men, great questions, clear answers.
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?
Better 3 hour watch than anything that comes out of Hollywood these days.
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
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.
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.
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.
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 ❤
Great video! Especially about Creatine!
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.
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.
Layne is really good guest.
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?
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.
Have Dr.Cate on to talk about seed oils...?
"The main finding of this cohort study is that LDL-C is a significant and independent predictor of all-cause mortality in community-dwelling adults. After adjustment for possible confounding factors, the results showed that participants with the very low LDL-C levels (
So...in summary, try to keep ldl low but not super low, say, between ~70 and ~150. And try to not take medication doing it. Do add medication if you are indeed extremely high or low? Am I correct?
@@rualablhor no, that is not at all what the data implied. The highest quartile ldl had the lowest mortality and each quartile lower had progressively higher mortality rates. Kind of destroys the “frailty as a confounder” argument.
@@dondajulah4168 I'll read it again when I have more time, appreciate it!
Wow, that flies in the face of conventiona medicine, thank you for writing it, I will look up the paper tomorrow. Much appreciated.
I have been reading too many conflicting info regarding this ldl topic. I just may play it safe and try to keep my ldl-C between 130-150 and my triglycerides / hdl ratio to ~1.5 if I could, w/o pills...as I trust the human body most. I'm beginning to lean toward ldl isn't the sole indicator, imo there isn't one indicator...look at it as a whole, with many biometrics eg. bp, a1c, rhr, body fat% etc...
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!
Hi. Question. Does Creatine affect the Prostate and Kidneys?
Top notch episode
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.
Once again we have a lot of experts in the comments i see 🙈😂
Skipped to low carb part and was so confused when they were talking abt Tim tebow😂
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.
I CAN LISTEN FOR HOURS~!
Great show thanks to you both!!!
My father got a stroke age 80. Now sune 90 he is in better shape than 10 year ago.
finally! love 2 previous ones :)
I would love to hear Norton’s thoughts on Richard Johnson’s work.
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?
RPE = rated perceived exertion
Is this what you mean 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.
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.
What about intermittent fasting for insulin resistance?
[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%.
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?
How do I increase my VO2 Max on metoprolol? My max is low for my age but I work out 5 days a week??
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.
Why isnt Layne's name shown in the title oe even in the description or even in the transcript there is no introduction to layne and who he is? I dont know who layne is but he is a great pod cast visitor.
Good stuff thank you!!!
Layne is JACKED
very useful and entertaining at the same time!
it's funny how my brain can't stop trying to compare your arm sizes and how it makes me feel Peter is skinny even though his arm size is literally 1.5 X mine ! ;)
Peter! Please do the podcast on MR!
Isn't there a study from John Hopkins showing no big difference in ldl vs the number o cardiac events?
Peter, you should really have Drew Baye , Doug McGuff or Jay Vincent on your show to talk about exercise.
The Omega 6 Section was REALLY disappointing! ITs a RCT, 2 years, there is no better study! Layne dismisses it cause its too short? We will never be able to do such a long study in people, if he doesnt take that study, what WILL he take serious? Really bad, look into Tucker Goodrich and Dr. Chris Knobbes Stuff!
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.
Peter! 🖐The same with colds here
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 😅
Dr thax for the health tips yu give doc are their pills yu can take that can help to have menstrual periods gain
If self defined experts are rarely experts then self defined being funny is rarely funny. Great content but this guy likes the smell of himself a bit too much. I listened with my wife and she said the same. Typical academic!
Love the podcast Peter.
You really should interview the Greysteel guy.
Compound lifts are generally more functional.
1:40:15 the forearms 💪🏻👌🏻
So pro PUFAs, pro statins and less animal fat..ok
I think they are saying:
Not sure about omega 6 period.
Statins are ok/good if appropriate (we/they could argue about what level is appropriate. Here I agree (with you) Peter's 70/80 level apoB for everyone is indeed too extreme).
Animal fat to a limit is ok/good, but too much is bad...here, I do agree with them. Again, we/they could argue about the borderline figures...
@@rualablhor no Layne was pretty clearly pro PUFAs...the same guy who so adamantly pushed BCAAs and people who disagreed were idiots
The literature is pro-PUFA. He’s not a shill. He supports what the data supports, even if that’s epidemiology.
PUFA doesn’t have as much negative data on it as social media would have you believe.
You’ve been brainwashed to think that PUFA is the scary thing to avoid at all costs, which has been propagated by illiterates like Paul Saladino.
Half of the fat in your brain is made up of omega 3 PUFA.
You definitely don’t want a heavily skewed omega 6/3 ratio, which seed oil consumption can create, but that doesn’t mean PUFA is inherently bad.
Oh, and limiting animal fat isn’t a terrible recommendation either given that it’s high in saturated fat. Saturated fat increases LDL, which is an independent risk factor for heart disease.
Of course, as with PUFA, the dosage makes the poison. Red meat isn’t inherently bad, but It could be given the dosage.
Or arms, in general, they are huge!