Podcast Notes Playlist: Nutrition

• Everything sold at Whole Foods, Erewhon, or other specialty stores is not healthy; become a savvy shopper and don’t fall into the trap

• Be wary of packaging: “If it has a health claim, it’s not good for you.” – Mark Hyman

• For every 10% of your diet that comes from ultra-processed foods, the risk of death increases by 14%

Have you ever wondered why it’s so hard to put down that bag of chips? In this episode, my guests Dr. Shebani Sethi and Calley Means and I break down how ultra-processed foods are contributing to the obesity epidemic, diabetes, heart disease, and even mental health issues. From understanding the science of addiction to decoding food labels, we’ll explore how big food companies are manipulating us—and what we can do to fight back.

• 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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Whistleblowers Calley and Casey Means expose how Big Pharma co-opted government agencies and the food industry to poison America and keep us sick. Buy Casey and Calley’s book, “Good Energy” here - https://www.caseymeans.com/goodenergy

(00:00) Art of the Surge

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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 year 1971 marked the beginning of the era in which the federal government became interested in altering the food supply 
• Nixon and other government leaders knew that food prices would extensively rise following The Nixon Shock

• This realization kicked off a 55-year gaslighting campaign to change the trajectory of the food supply so that people would overlook the rising cost of nutrient-dense foods 

In this episode of the Bitcoin Fundamentals Podcast, investigative journalist Matthew Lysiak discusses his latest book on fiat food policies, influential figures like Ancel Keys, corporate interests, and the impact of inflation on health.

IN THIS EPISODE YOU’LL LEARN:

Disclaimer: Slight discrepancies in the timestamps may occur due to podcast platform differences.

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Matthew’s Book: Fiat Food.

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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.

• 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.

• Benefits of adequate omega-3: protects against heart disease, improves cognitive function, delays all-cause mortality

• Supplement 2g daily (with food for optimal absorption) and/or eat plenty of wild Alaskan salmon (the cleanest food source)

• (1) avoid refined carbohydrates; (2) try to get 1-3 minute exercise snacks throughout the day; (3) eat protein or fat 10-30 minutes before carbohydrates; (4) eat smaller meals to avoid inflammatory response; (5) omega-3s can help blunt glucose spike

• Try the 4×4 protocol: vigorous exercise (you cannot speak) for 4 minutes, then rest for 4 minutes, repeat 4 rounds
• Sprinkle in resistance training 2 hours per week, and zone 2 cardio when you can for a well-rounded program

Dr Rhonda Patrick is an biomedical scientist, researcher and a podcaster.

• Check Out the Doctor’s Farmacy Episode Page & Show Notes

Luke Cook is an actor, comedian, content creator, health science enthusiast, and former podcaster. 

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Disclaimer: This podcast is for general informational purposes only. The content on this podcast is not intended to be a substitute for professional medical advice.

• There’s a big rise in irritable bowel syndrome (IBS) likely from increased consumption of processed foods, less sleep, more stress
• Your gut produces 80% or more of the serotonin in your body but that serotonin doesn’t cross the blood-brain barrier and doesn’t directly influence your mood
• Food you eat positively or negatively influences your microbiome and gut microbes

• Those microbes can release certain neurotransmitters that can induce certain neurochemical signals via the vagus nerve – which can influence your mood

• Tip: every 20 minutes, give your eyes a break and look out into the distance; this is good for your eyes and activates your parasympathetic nervous system (rest & digest)

Dr. Karan Rajan is a surgeon, clinical lecturer at The University of Sunderland and an author