Podcast Notes Playlist: Latest Episodes

• “Resistance training is the most powerful tool to change body composition and arguably overall health too.” – Layne Norton
• As you approach lower levels of body fat, spend more time in maintenance than deficit
• The benefits of fasting really depend on your goals: if you are looking to maintain your current muscle mass, incorporate fasting; if you are looking to maximize lifts, PR and build strength – reconsider
• Metabolism is not an on/off switch: you are always burning and storing fat simultaneously – and – synthesizing and degrading protein at the same time
• We need to look at things mechanistically: nutrients and hormones are not exclusively good or bad – we have to look at the context
• The most powerful predictor of longevity past age 65 is how much lean body mass you have
• It’s not impossible – but – it may be tougher to build muscle on a ketogenic diet because carbohydrates blunt muscle breakdown
• Consistency in exercise and nutrition partly requires forming a new identity: instead of “I run” – think, “I am a runner”
• You don’t have to be motivated to exercise or eat well – make it part of what you do and who you are to maintain consistency
• Ask yourself how you can get better, not how you can be like someone else

We discuss:

• Layne’s childhood and why he gravitated towards weightlifting and bodybuilding [2:45];
• Layne’s academic path, overcoming ADHD, and kicking Adderall [11:45];
• Paradoxical observations about expertise, and Layne’s career transition to health and fitness [22:00];
• The power of persistence and resilience in the face of setbacks [32:15];
• Battling injuries, managing back pain, and setting lifting records [43:00];
• Bodybuilding vs. powerlifting: comparing and contrasting the training approaches [57:15];
• Cutting weight without losing muscle mass: exercise and dietary protocols, fasting, and a look at the literature [1:06:00];
• Muscle protein synthesis and the importance of leucine [1:25:30];
• Nitrogen balance and muscle protein synthesis, and the regulatory role of hormones for fat flux and muscle growth [1:37:00];
• What’s really driving muscle growth: intrinsic vs. systemic factors, IGF, and hormone signaling [1:46:30];
• The role of protein, carbohydrates and insulin on muscle growth and preservation, and the importance of context when interpreting study results [1:55:30];
• Clarifying the role of cortisol—a misunderstood hormone [2:07:45];
• The problem with studies trying to isolate one nutrient [2:15:00];
• The important role of inflammation from exercise [2:19:25];
• Keys to preserving muscle, and the value of habits, consistency, and resilience [2:23:30]; and
• More.

Learn more: https://peterattiamd.com/

Show notes page for this episode: https://peterattiamd.com/LayneNorton 

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Why do we sleep? What exactly happens when we sleep and why is it so important? What are the implications of sleep deprivation? And what can we do to improve our sleep hygiene?

Answering these questions is the life’s work Dr. Matthew Walker.

Longtime listeners know that I am obsessed with sleep and the critical role it plays in every facet of health. This infatuation is driven in no small part by the incredible work of today’s guest, one of the world’s leading neuroscientists and researchers in the field of sleep science.

Matriculating at Nottingham University where he studied neuroscience, Matthew earned his Ph.D. in neurophysiology from the Medical Research Council in London, subsequently became a Professor of Psychiatry at Harvard Medical School, and is currently a Professor of Neuroscience and Psychology at the University of California, Berkeley, where he serves as the founder and director of the Center for Human Sleep Science.

In addition, Matthew hosts a MasterClass on the science of better sleep. His TED Talk, ‘Sleep is your superpower’ has over 20 million views. And his international smash bestselling book Why We Sleep—a must-read for anyone and everyone looking to live and feel better—provides the framework for today’s mind-blowing, slumber-focused primer.

To put it rather bluntly, this conversation covers everything you need and ever wanted to know about sleep, including:

• why do we sleep?
• what happens to our bodies and minds when we sleep
• why is sleep so important?
• what happens when we don’t get enough?
• what is the deal with dreams, sleepwalking & sleep paralysis?
• what are the various stages of sleep (REM, deep, etc.)?
• what can we do to prioritize and improve our sleep? 

In addition, Dr. Walker answers the questions like: how do caffeine and alcohol affect sleep? Why do our sleep patterns change across a lifetime? What is the relationship between sleep, immunity, weight gain, and mood? And most critical: how do we resolve the global sleep-loss epidemic?

All told, this is an utterly fascinating masterclass on why you must rethink your relationship with sleep and the profound short and long-term impacts sleep has on every facet of our lives from learning to mood, productivity, energy, hormone regulation, longevity, and even susceptibility to cancer and other diseases.

To read more click here. You can also watch our exchange on YouTube. And as always, the podcast streams wild and free on Apple Podcasts and Spotify.

I urge all of you to absorb this conversation in its entirety. Whip out your pen and paper—this is essential, potentially life-altering listening for every human. And simply put, it’s everything I hoped it would be.

Listen, Watch & Subscribe

Apple Podcasts | YouTube | Spotify | Stitcher | Google Podcasts

Thanks to this week’s sponsors

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SHOW NOTES

• Connect with Matthew: Website | Twitter | Linkedin
• Berkeley: Matthew Walker, PhD
• Berkeley: Center For Human Sleep Science
• Financial Times: Sleep expert Matthew Walker on the secret to a good night’s rest
• TED: Sleep is your superpower | Matt Walker
• The Guardian: ‘Sleep should be prescribed’: what those late nights out could be costing you
• Masterclass: Matthew Walker Teaches the Science of Better Sleep
• Masterclass: Matthew Walker’s 11 Tips for Improving Sleep Quality
• NPR: Matthew Walker: Why Is It Essential To Make Time For Sleep?
• Independent: 14 of the biggest sleep myths debunked
• The Lancet: A sleep prescription for medicine
• The Guardian: How to boost your business? Let workers sleep
• Tech Insider: 5 Tips For Falling Asleep Quicker, According To A Sleep Expert
• Tech Insider: How To Tell If You’re Sleep Deprived
• Tech Insider: What Happens To Your Brain When You Dream
• Tech Insider: What Happens To Your Body And Brain If You Don’t Get Sleep
• Tech Insider: How Lucid Dreaming Works
• Tech Insider: How To Take The Ideal Nap And Avoid Bad Sleep

For 1000s of delicious, customized plant-based recipes & so much more, check out our Plantpower Meal Planner

HOW CAN I SUPPORT THE PODCAST?

Tell Your Friends & Share Online!

Subscribe & Review:  iTunes | Spotify | Stitcher | Soundcloud | Google Podcasts

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Support The Sponsors: One of the best ways to support the podcast is to support our sponsors. For a complete list of all RRP sponsors and their respective vanity url's and discount codes, visit my Resources page and click "Sponsors".

Thank The Team: I do not do this alone. Send your love to Jason Camiolo for production, audio engineering and show notes; Margo Lubin and Blake Curtis for video, editing and graphics; portraits by Ali Rogers & Davy Greenberg; copywriting by Georgia Whaley; and theme music by Tyler Piatt. Trapper Piatt & Hari Mathis.

*Disclosure: Books and products denoted with an asterisk are hyperlinked to an affiliate program. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

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• “When we are connected to each other 24 hours a day, 7 days a week, every day of the year, it becomes more difficult to have different ideas” Kevin Kelly
  • Vanishing cultures can be an inspiration to help us think differently
• Kevin is a huge believer in taking time off, playing, and being inefficient
  • Those are the times we can be most creative
  • Innovation and creativity are fundamentally inefficient
    • They contain so much failure and dead-ends
• Doing a thing only for the pure joy of it is one of the paths to new ideas
• Your unconscious is one of the most powerful tools you have
  • It whispers to you and you want to be able to listen to it
  • You have to do something to actively connect to it, otherwise, you won’t be able to
  • For some people, it’s in the shower, others while walking, drawing, or journaling
• The best way to teach something to children is through example, not through what you say

Kevin Kelly is a writer, photographer, conservationist, and student of Asian and digital culture. He is the founding executive editor of Wired Magazine and a former editor/publisher of the Whole Earth Review. When he was about 20 years old he dropped out of college to go to Asia. He arrived in Taiwan in 1972 and was blown away. He is known for his concept of 1,000 true fans, and his wisdom continually gets proven correct.