Want to know how to tackle the holidays? How about the best way to use blood flow restriction training or nutrient timing? Get the straight dope from muscle-building scientist Dr. Layne Norton!

Highlights:

- How to use context to make more informed training and nutrition decision

- The risks and rewards of training for elite competition

- Tracking macros during the holidays: Yea or nay?

- Layne in his 20s vs now

- How to lower the barrier of entry to training and nutrition

- Training volume and calories: why both must be individual

- Do you want a plan that requires the maximum amount of will power, or the minimum?

- PH3: Who it's for, not for, and who had surprising results

- The fine line between "minimum effective dose" and "maximum recoverable volume"

- Blood flow restriction training: How Layne learned about it

- Who BFR works best for

- About that one study that "showed" BFR caused rhabdo…

- How tight is tight enough?

- Layne's new study: Protein sources, timing and body composition

- How rats are superior to human subjects in some ways

- Intermittent fats and carbs: an alternative take on fasting

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