235‒Training principles for mass & strength, changing views on nutrition, & creatine supplementation

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

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

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)

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.

this was a great discussion. especially the "what have you changed your views on" section.

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 👍

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!

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.

What a great podcast! Detailed, educational, no BS. Thank you!

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 <40% SPO2 - blood oxygen saturation >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)

I so enjoyed this interview & it's content. Thank you Peter & Layne.

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.

Just about every question one may have about their health and fitness journey answered here. Amazing episode.

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. :)

Loved the three podcasts with Layne so far!

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.

Dr A is such a competent, effective interviewer. Bar none, my favorite. I wish other seemingly popular podcasts would take note.