Podcast Notes Playlist: Fitness

• In medicine (and everywhere), there is resistance to new ideas – so many people have spent so much time holding a certain belief, that the cost is too high to change
• The distrust in science and medicine is because there is no humility in walking back incorrect information
• We need people who are willing to speak up instead of falling in line; science is the study of challenging deeply held assumptions
• We need new frontiers of medicine, people are hungry for answers
• The future of medicine is hopeful as the new generation of medical students and doctors is not on board with the traditional path of doing whatever you need to secure NIH funding and falling in line

• It’s time we consider NIH term limits
• We spend more money on pharmaceuticals than we do on understanding the origins of disease

Marty Makary, MD is a Johns Hopkins professor and member of the National Academy of Medicine. He is the author of Blind Spots: When Medicine Gets It Wrong, and What It Means for Our Health.

15 Daily Steps to Lose Weight and Prevent Disease PDF: https://bit.ly/46XTn8f - Get my FREE eBook now!

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• Understanding Big Food: Ten companies own the entity of our food system – these companies have outsized control over our food system, and they care more about profits than human health
• Our ancestors would not recognize the “foods” that we eat today; most people do not realize that new ingredients have been snuck into our food supply over the last fifty years
• Following World War II, in search of a new market, the chemical companies shifted their focus towards American farmlands and launched a new war on the bugs and pests on American farmlands
• The World Health Organization classifies glyphosate as a known carcinogen, and yet, approximately 280 billion pounds of glyphosate are sprayed on American crops per year; about 80-90% of grain products on grocery store shelves contain very high levels of glyphosate 
• Companies such as Bayer make the chemicals that destroy our soil and give us cancer, then also produce and profit from drugs designed to treat those cancers 
• Studies that go against the interests of the agrochemical companies are rare because those same chemical companies fund the majority of the research in the industry 
• The way that we are farming now is not sustainable; if we continue down our current path of spraying all these chemicals on our food and destroying the soil, then we will only have 55 years of harvests left before plantable soil is gone 
• The fruits and vegetables in the grocery store are losing vitamin and mineral content because the soil they were harvested in is not as healthy as it once was
• Approximately 77% of adults between the ages of 17 and 24 are ineligible for military service due to obesity 
• Tips from Courtney Swan: Buy organic, buy local produce from nearby farmers, form a relationship with a local rancher, shop the perimeter of the grocery store, buy real foods with simple ingredients, prioritize protein, and eliminate ultra-processed foods

An integrative nutritionist on a mission to change how America eats, Courtney Swan (aka @realfoodology on Instagram and host of the podcast of the same name) educates Alex on glyphosate, GMOs, how to start shopping for real food, and why parents need to choose between wellness and illness for their kids. 

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• Tips for maintaining consistency: (1) What gets you excited to work out?; (2) What exercise do you enjoy and have low pain with?; (3) What will you execute consistently?
• Variables for building strength: (1) Mechanical tension; (2) Number of hard sets; (3) Training muscles at long lengths under tension
• Factors that increase the risk of injury: (1) Increase in training load and/or volume when you aren’t prepared; (2) Psychological stress – what happens in the mind affects the body (and what happens in the body affects the mind); (3) Sleep quality is a big lever for injury risk and pain management

• Form doesn’t move the needle on injury risk – tissue adaptation matters more

• Seed oils are not innocuous but energy toxicity is a big chunk of what’s happening, we’re eating too much and moving too little
• Seed oils are also more representative of consuming more processed foods
• Bottom line: There is no strong evidence to avoid seed oils, as long as you’re still controlling for overall diet quality and calories – focus on diet quality and the bigger picture

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Dr. Layne Norton is a Ph.D. in Nutritional Sciences, a professional bodybuilder, and a champion powerlifter. We discuss why most people aren’t training too hard, when to go to failure, whether seed oils are “the” central cause of chronic disease, why having a slow metabolism isn’t a credible reason for being overweight (for most), and the sustaining power of good habits. We also get into controversies around the carnivore diet, diet sodas, artificial sweeteners, intermittent fasting, and much more.

Timestamps:

• (00:00) Introduction
• (04:48) Layne's coaching philosophy
• (14:39) Why to start tracking calories (for at least 3 days)
• (17:41) Why people lie to themselves about food intake
• (23:06) The profound benefits of small exercise doses
• (26:53) Why you should treat exercise like brushing your teeth
• (30:11) Benefits of resistance training for older individuals
• (33:51) Should you train to failure?
• (47:07) Why hard training & consistency trump exercise selection
• (56:46) Is lifting heavy necessary for building muscle?
• (57:54) Barbell vs. hack squats for preventing falls
• (1:00:10) Can lifting weights decrease low-back pain?
• (1:01:43) Injury prevention when resistance training
• (1:11:16) How exposure therapy can help you with injuries
• (1:15:04) Why pain doesn't always indicate tissue injury
• (1:18:17) Should you resistance train after a poor night of sleep?
• (1:21:57) Why menopause can cause weight gain
• (1:29:36) Why it's never too late to start lifting weights
• (1:32:05) Resistance training tips for older individuals with joint pain
• (1:36:18) Why total protein intake matters more than distribution
• (1:44:19) Layne's daily protein distribution
• (1:46:44) The shortcomings of nutrition studies
• (1:54:06) Is consuming more than 1.6 g/kg of protein beneficial?
• (1:55:33) Should you eat more protein in a calorie deficit?
• (1:56:43) Protein intake for endurance athletes
• (1:58:07) How much protein does Layne eat?
• (1:59:11) Are seed oils a predominant cause of chronic disease?
• (2:08:45) Does the carnivore diet increase heart disease risk?
• (2:14:16) Are heated seed oils more inflammatory?
• (2:20:33) Is there a "big food" industry conspiracy?
• (2:26:17) Are sugar-sweetened beverages uniquely deleterious?
• (2:30:17) Can diet soda help you lose weight?
• (2:34:20) Microbiome & cancer risks of diet soda
• (2:42:02) Is drinking 1 Diet Coke per day unhealthy?
• (2:44:24) Why Layne rarely takes a strong position on early science
• (2:49:04) Carnivore diet
• (3:01:52) Time-restricted eating
• (3:12:38) Layne's daily routine
• (3:16:55) Layne's diet and supplements
• (3:19:49) Creatine and hair loss
• (3:22:49) Rhodiola rosea & ashwagandha
• (3:25:54) Layne's tier 2 supplements

Show notes are available by clicking here

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• Our feet have a memory: they have a certain way that they like to fit inside a shoe
• Do not put your footwear next to the fire because the fire will break down the synthetic materials in the shoe 
• Put a footprint tarp under the tent to protect the bottom lining of the tent
• One of the best things you can do to take care of your sleeping bag: When you first wake up in the morning, reverse your sleeping bag and let it air out before you put it back into your backpack
• Make sure that you go into your sleeping bag hydrated and ensure that you are not wearing restrictive clothing  
• Spend more on your sleeping pad than you do on your sleeping bag; get a sleeping pad with the highest R-value that you can afford 
• Create the “butt divot” to sleep better when camping: Before setting up your tent, make a divot in the ground that is the size of your bottom
• Use a fixed-blade knife instead of a folding knife; the fewer moving parts, the better
• Get a backpack with a waist belt if you are going to carry something over 20 pounds 

A fair amount of gear is involved in making a camping or backpacking trip a success, and choosing that gear can be a little intimidating as there are lots of options, and it's expensive to boot.

Here to offer some tips on selecting gear and getting the most out of it is Craig Caudill, an avid outdoorsman, the director and lead instructor of the Nature Reliance School, and the author of Ultimate Wilderness Gear: Everything You Need to Know to Choose and Use the Best Outdoor Equipment. Today on the show, Craig and I discuss some things to know when purchasing things like boots, tents, sleeping bags, and more, and we offer some specific recommendations as to the gear that's worked for us respectively. Craig also offers tips on using outdoor equipment, including how to dry wet boots without damaging them, whether you should put a tarp under your tent, what to do if you get hot and sweaty or cold in your sleeping bag, a hack for sleeping more comfortably on the ground, and the best kind of knife for an outdoorsman to carry.

• AoM Article: How to Filter and Purify Water for Traveling, Camping, and Survival
• AoM Article: The Benefits of Hammock Camping
• AoM Article: How to Pack a Backpack for Backpacking
• AoM Article: Two Things You Should Be Doing to Take Better Care of Your Camping Gear
• AoM Article: Outdoor Hydration Showdown — Nalgene Bottle vs. Water Bladder
• AoM Article: How to Choose the Perfect Survival Knife
• Craig's books
• Native Summit in Edmond, OK
• Brett's Tent: Hubba Hubba 2-Person Backpacking Tent
• Hennessy Hammock Tent
• Warbonnet Hammock Tents
• Military Modular Sleep System
• Brett's Sleeping Pad: Big Agnes
• Kate's Sleeping Pad: Therm-A-Rest Trail Prolite Apex
• Backpacking Cot
• Brett's Backpacking Pillow: Sea to Summit Aeros
• Brett's Water Bladder: HydraPak Shape-Shift
• Craig's Water Filter: Sawyer Mini
• Brett's Water Filter: Katadyn Hiker Pro Hand Pump Water Filter
• Sawyer Squeeze Water Filter
• Brett's Backpacking Stove: Jetboil Stove
• Fire-Maple Backpacking Stove
• MSR Backpacking Stove
• LT Wright Handcrafted Knives
• Fast Fire Firestarters
• Hill People Gear Backpacks

• Nature Reliance School
• Craig on IG
• Craig on LinkedIn

• Check out the episode page

Have you saved your seats at Summit of Greatness 2024 yet?! Get them before they sell out at lewishowes.com/tickets

In today's episode, we're diving into the powerful journey of Novak Djokovic, who recently clinched Olympic gold in Paris, solidifying his status as one of the greatest athletes of all time. Join us as we explore how Novak has harnessed the power of manifestation to achieve unprecedented success on and off the tennis court. From overcoming a challenging childhood in war-torn Serbia to mastering the mental game that has propelled him to the top, Novak shares his insights on visualizing and realizing your dreams. Whether you're chasing gold or simply striving for personal growth, Novak's story is a testament to the power of belief and perseverance. Let's dive in and get inspired!

In this episode you will learn

• How Novak Djokovic uses visualization and manifestation techniques to achieve success, including his recent Olympic gold medal win.
• The impact of Novak's upbringing in war-torn Serbia on his resilience and outlook on life.
• The significance of love and presence in Novak's approach to life and tennis.
• Strategies Novak employs to stay grounded and maintain focus amidst his many achievements.
• The importance of finding joy and passion in the journey, rather than just focusing on the destination.

For more information go to www.lewishowes.com/1650

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More SOG episodes we think you’ll love:

Eckhart Tolle – https://link.chtbl.com/1463-pod

Rhonda Byrne – https://link.chtbl.com/1525-pod

John Maxwell – https://link.chtbl.com/1501-pod

• Check out the episode page

Ben Patrick, known as the “Knees Over Toes Guy,” is the founder, president, and CEO of Athletic Truth Group (ATG) Online Coaching. Though a longtime basketball player in his youth, Patrick’s three knee surgeries by the age of 18 stopped his athletic career short. After struggling with pain medication addiction and depression, Patrick soon became devoted to physical fitness and rehabilitation, now boasting an NBA-like 42-inch vertical jump. He developed ATG Online Coaching, working to restore the quality of life in individuals struggling with knee injuries and bringing out their full physical potential. In addition to building his training system, Patrick has authored three books, Knee Ability Zero, Back Ability Zero, and ATG for Life, and he has gained a massive social media presence with over 2.5 million followers. 

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• Hardship will show you who your real friends are; don’t eat with people that you wouldn’t starve with
• On evolving: You do something for awhile, you do it at the highest possible level for you, and then at some point you pivot and start supporting the young talent that eventually emerges
• For certain individuals, high-THC cannabis can induce psychosis 
• The Jungian shadow is the unconscious part of the personality that holds repressed weaknesses, desires, and instincts
  • Integrating the shadow is essential for personal growth, as it involves acknowledging these hidden aspects to achieve a more balanced and complete self-awareness
• Being in a state of silence – either while sitting or walking – can help you to discover a better understanding of yourself and allow you to really tap into your unique gifts
• Nicotine is an interesting compound; it will raise blood pressure, and it is probably not safe for everybody 
• While Andrew does not recommend for people to use nicotine frequently, or at all – especially young people who are 25-years-old or younger – he will allow himself two pieces of Nicorette total, per week 
• Just because a compound is a pharmaceutical does not mean that it is “bad”
• On fostering meaningful relationships: Obviously pick the right partner, but also do the work on yourself 

Andrew Huberman is a neuroscientist at Stanford and host of the Huberman Lab Podcast. Please support this podcast by checking out our sponsors:

Transcript: https://lexfridman.com/andrew-huberman-5-transcript

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• “The best diet for you – the individual – is the one that you can adhere to consistently.” – Dr Layne Norton 
• The main reason why diets fail is because people view them as a “diet” instead of a lifestyle change
• People who have lost weight and successfully kept it off say that they had to form a new identity; they had to become someone else 
• Being successful and having fun are not mutually exclusive; just because you give yourself credit does not mean that you cannot strive for more
• People who believe that they need excellent form on exercises to not get injured are actually more likely to get injured than people who think their bodies are strong and resilient 
• Weight loss requires some form of restriction – whether that is calorie restriction, dietary restriction, time restriction, or some variation of those three 
• If you look at the amount of lean mass that people lose while on Ozempic or GLP-1, it is very similar to the amount of lean mass that people lose when they just do the diet with no resistance training or exercise 
• Exercise sensitives your brain to satiety signals 
• Any diet that gets people to eat less processed foods and more satiating foods is going to be a diet that is better than the Standard American Diet 
• A recent meta-analysis showed that for every 10-gram increase in dietary fiber, there was a corresponding decrease in the relative risk of mortality, cancer, and cardiovascular disease 
• On a high-carb low-fat diet, you will not burn much fat, but you also do not store much fat; on a low-carb, high-fat diet, you are burning a lot of fat, but you are also storing a lot of fat 
• A little exercise can go a long way: Four minutes of vigorous exercise per day has been shown to decrease the risk of cancer incidents by 20%
• If you are trying to lose weight, stop snacking! 
• In America, the average amount of physical activity is less than 20 minutes per day and the average caloric intake is 3500 calories per day – and we’re worried about seed oils and artificial sweeteners
• Dr Layne Norton’s Mt. Rushmore of supplements: Creatine monohydrate (5-10g per day), Caffeine (the original nootropic and performance enhancer), and Whey protein 
• Tier 2 supplement list: Rhodiola rosea, Beta-alanine, Citrulline malate, ginseng, ashwagandha, fish oil, and melatonin 

Layne Norton is a Doctor of Nutritional Science, a powerlifter and an author.

• Find your talent, not your passion: Being great at something that pays well will make you passionate about whatever that thing is 
• Fostering the American Middle Class is the country’s greatest innovation
• You become a man when you add surplus value to society, i.e. when you produce more than you consume  
• People under the age of 40 used to control 19% of the GDP, in terms of their wealth; it has since been cut to 9%  
• “The most dangerous person in the world is a man who is broken and alone.” – Scott Galloway 
• America used to be about giving unremarkable kids remarkable opportunities; the country has since gone away from this 
• It is not obvious how to become economically secure without working hard 
• Billionaires will tell you to follow your passion, but they probably made their billions in iron ore and smelting 
• Near-peer adversaries will not choose to take on the U.S. kinetically; instead, they will likely use AI and other tools to attack America from within and exploit the ongoing loneliness epidemic 
• Young professionals should not fall victim to the “myth of balance”; it is very rare to achieve professional success while living a balanced life 

This week, I am joined by Scott Galloway, NYU professor, best-selling author, serial entrepreneur, and podcaster, to discuss the multifaceted challenges many young men face today. He underscores the lack of empathy and understanding many experience, attributing it to societal expectations and the impact of technology. Scott emphasizes the winner-take-most economy, which limits opportunities for many young men. Drawing from personal understanding, he stresses the importance of education, support, and the presence of positive male role models. The discussion encompasses economic challenges, the decline of mentorship programs, and the need for reform in higher education institutions. Addressing societal constructs of masculinity and the importance of vulnerability and integrity, Scott advocates embracing emotions and seeking help to navigate life’s hurdles. He stands apart as a model of healthy, grounded masculinity—one defined by humility, emotional intelligence, and a commitment to uplifting the collective rather than indulging narrow self-interest.

Enjoy!

Show notes + MORE

• Tips for improved cognition: Sleep, exercise, maintain good metabolic health & low risk of cardiovascular disease, give yourself blocks of time for focused work

• Exercise for cognitive health: Train cardio in a ratio of 80:20, Zone 2:VO2 max

• Your emotions matter but don’t just take them at face value; use them as cue to dive deeper below the surface and consider the origin
• Considerations for emotional health: (1) Sense of purpose; (2) Satisfaction and joy; (3) achievement; (4) Quality of relationships; (5) Self-regulation; (6) Distress tolerance

• Take out your phone and voice record a description of what you would say to a friend if they just committed the same act you were just about to punish in yourself
• For example, instead of yelling at yourself for burning dinner, pull out your phone and record yourself talking to a friend who is upset they just burned dinner – you will find yourself much kinder to them than yourself
• With practice, you will still remember the incident happened, but you will be able to move on easier without it ruining the day

• The cereal is processed and made of junkier ingredients in the US than other places – but should you be eating the cereal in the first place?

Dr Peter Attia is a physician, longevity expert, podcaster and an author.