Why Layne Norton Changed His Mind on Fasting and 4 Other Topics
Summary
TLDRIn this informative discussion, Dr. Lane Norton shares his evolving perspectives on health and fitness topics over the past five to seven years. From reconsidering the benefits of branched-chain amino acids (BCAAs) for muscle synthesis to reevaluating the role of LDL cholesterol in heart disease, Norton candidly discusses his changed viewpoints. He also addresses the impact of fasting on muscle growth, the effectiveness of different types of cardio, and the nuances of training periodization. Sponsored by Element, Norton highlights the importance of electrolyte balance and the role of supplementation in his nutritional journey.
Takeaways
- ๐ง Dr. Lane Norton has changed his stance on several topics over the years, showing his adaptability to new research and evidence.
- ๐ Initially a proponent of BCAA supplementation, Norton now believes that for most people with adequate protein intake, BCAAs do not offer additional benefits in muscle protein synthesis.
- ๐ฅค Sponsored by Element, Norton discusses the benefits of their electrolyte products, highlighting the importance of the right balance of sodium, potassium, and magnesium for hydration and muscle function.
- ๐ฝ Norton emphasizes the importance of protein timing and quality, especially for those who fast, suggesting that essential amino acids can be beneficial post-fasting to reduce catabolism.
- ๐๏ธ Discussing EAAs, Norton points out their utility for specific populations like plant-based dieters and fasters, enhancing meal quality and aiding in recovery from fasting.
- ๐ซ Norton has revised his opinion on fasting, acknowledging that it does not negatively impact muscle growth when combined with adequate protein and calorie intake.
- ๐๏ธโโ๏ธ Norton's perspective on the timing of workouts relative to meals has evolved, suggesting that personal preference and comfort are as important as metabolic state for performance.
- ๐ He also addresses the LDL cholesterol debate, now convinced that lower LDL levels are associated with reduced heart disease risk, contrary to his previous views.
- ๐ณ Norton discusses the impact of diet on cholesterol levels, advocating for mindfulness in saturated fat consumption due to its influence on LDL levels.
- ๐โโ๏ธ The role of exercise in fat loss is also covered, with Norton noting that while exercise can increase hunger and calorie intake, it still contributes to a calorie deficit when not compensated for by overeating.
Q & A
What is the main topic of discussion in the video script?
-The main topic of discussion in the video script is the changes in Dr. Lane Norton's perspectives on various health and fitness topics over the years, including branched-chain amino acids (BCAAs), fasting, LDL cholesterol, and exercise practices.
What is Dr. Lane Norton's current stance on BCAA supplementation?
-Dr. Lane Norton now believes that BCAA supplementation may not be necessary for most people, especially when they are already consuming adequate protein. He used to advocate for BCAAs but has since changed his view based on more recent research findings.
What are the specific situations where Dr. Norton thinks EAAs or BCAAs might still be beneficial?
-Dr. Norton suggests that EAAs or BCAAs might be beneficial for plant-based dieters who struggle to get enough essential amino acids or those who fast and want to prevent catabolism after an overnight fast, particularly if they train in the morning or dislike having a full stomach.
How has Dr. Norton's view on fasting evolved over time?
-Dr. Norton initially believed that fasting was not a good idea for those looking to build muscle due to its potential to depress muscle protein synthesis. However, recent studies have shown no significant difference in muscle mass between those who practice intermittent fasting and those who do not, as long as protein intake is adequate.
What is the significance of the Mendelian randomization trials mentioned in the script?
-Mendelian randomization trials use genetic polymorphisms to assess the causal relationship between LDL cholesterol levels and heart disease risk. These trials have shown a clear correlation between higher lifetime exposure to LDL and increased risk of heart disease, influencing Dr. Norton's views on LDL's role in heart health.
What dietary changes has Dr. Norton made in light of his new understanding of LDL cholesterol?
-Dr. Norton now advises keeping saturated fat intake below 10% of total calories and has started taking a statin medication to manage his naturally higher LDL levels, despite making lifestyle changes.
What is the relationship between HDL cholesterol and heart disease risk according to the script?
-While higher HDL cholesterol is generally associated with better metabolic health, Mendelian randomization trials have shown that naturally higher or lower levels of HDL do not significantly modify heart disease risk.
How does Dr. Norton approach the topic of exercise and its impact on appetite and energy expenditure?
-Dr. Norton acknowledges that while exercise can increase appetite and energy expenditure, on average, it has an anorectic effect and results in a net calorie deficit when not rigorously tracking calorie intake. However, individual responses may vary, and some people may need to adjust their exercise routines based on their personal experiences.
What is the role of Auto regulation in Dr. Norton's current training approach?
-Auto regulation allows Dr. Norton to adjust his training intensity and volume based on his body's feedback, such as how he feels on a particular day or how weights are moving during warm-up sets, leading to a more flexible and sustainable training approach.
What is Dr. Norton's perspective on periodization in training?
-Dr. Norton believes that periodization can be useful for optimizing recovery and managing training volume over time. However, he does not see it as inherently superior to consistent, hard training without strict periodization.
How does Dr. Norton's experience with a parasite infection relate to the broader discussion on weight loss and health?
-Dr. Norton's experience with a parasite infection, which led to rapid weight loss, serves as a reminder that while quick fixes can be effective, they are not sustainable or enjoyable. It reinforces the importance of consistency and hard work in achieving long-term health and fitness goals.
Outlines
๐ค Personal Evolution and Nutritional Sponsorship
Dr. Lane Norton discusses his personal changes in beliefs over the years and introduces the video's sponsorship by Element, praising their Citrus salt for its refreshing taste and electrolyte balance. He explains his usage of the product, particularly the sodium, potassium, and magnesium content, and how it caters to his specific needs depending on whether he is fasted or not. The conversation also touches on the importance of tracking nutritional intake to manage appetite and the role of electrolytes in performance and health.
๐ Reconsidering BCAA and EAA Supplementation
The speaker reflects on his previous stance on branched-chain amino acids (BCAA) and essential amino acids (EAA) supplementation, acknowledging that while he once advocated for their use, he has since revised his opinion. He explains that research indicates BCAA and EAA supplementation does not significantly enhance lean muscle mass when adequate protein is already consumed. He also discusses the potential benefits of EAA for specific populations, such as plant-based dieters and fasters, and how these supplements can support muscle protein synthesis and reduce catabolism.
๐ Changing Perspectives on Fasting and Muscle Building
The paragraph delves into the evolving understanding of fasting's impact on muscle building. Initially, the speaker was against fasting for those looking to build muscle due to its suppressive effect on muscle protein synthesis. However, recent studies have shown no significant difference in lean tissue accrual between those who practice intermittent fasting and those who do not, provided they consume adequate protein and calories. The speaker emphasizes the importance of individual body composition and personal experience when considering fasting for muscle growth.
๐๏ธโโ๏ธ The Impact of Fasting on Training and Performance
The discussion continues with the effects of fasting on workout performance and muscle catabolism. The speaker shares personal anecdotes and scientific insights, suggesting that while fasting may not be optimal for all, it can be a useful tool for appetite control and calorie management. He also addresses the psychological aspects of fasting, such as feeling sluggish after a big meal before training, and the importance of individual preferences and experiences in crafting a training regimen.
๐งฌ LDL Cholesterol Revisited: A Shift in Understanding
The speaker recounts his change in perspective regarding LDL cholesterol. He used to believe that LDL was a significant causative factor in heart disease, but recent studies, particularly Mendelian randomization trials, have led him to reconsider this view. He explains that while LDL can penetrate the endothelium, the overall cholesterol deposition is similar regardless of particle size. The speaker also addresses the role of HDL cholesterol and the potential for reverse causality in studies involving elderly or cancer patients.
๐ณ The Role of Saturated Fat in Diet and Health
This paragraph explores the relationship between saturated fat intake and health outcomes, particularly LDL cholesterol levels. The speaker discusses the impact of saturated fat on insulin resistance and liver fat, citing studies that suggest saturated fat may be a stronger contributor to these issues than sugar. He also touches on the emotional aspects of dietary choices and the difficulty of changing established dietary habits, emphasizing the importance of a balanced and nuanced approach to nutrition.
๐ดโโ๏ธ The Debate Over Fasted Cardio for Fat Loss
The speaker examines the common belief that fasted cardio is more effective for fat loss due to increased fat burning during exercise. However, he points out that studies show no significant difference in fat loss between fasted and fed cardio when total daily calorie expenditure and intake are equated. The speaker also shares his personal experience, moving from a strict fasted cardio routine to a more flexible approach based on individual preference and the importance of not losing muscle mass during cardio sessions.
๐๏ธโโ๏ธ Periodization Training: Effectiveness and Adaptation
The paragraph discusses the concept of periodization training and its effectiveness in bodybuilding and strength training. The speaker used to be a strong proponent of periodization but has since found the research on its benefits to be lacking. He now favors a flexible approach to periodization that includes auto-regulation, allowing for adjustments based on how the body feels and performs on any given day. The speaker emphasizes the importance of consistency and hard work over trying to optimize training programs.
๐ค Conclusion on Consistency and Personalized Approach
In the concluding paragraph, the speaker reflects on the importance of consistency in achieving long-term goals, whether in diet or exercise. He shares his journey of losing a significant amount of weight and emphasizes that it was not about finding easy hacks but about doing the hard work consistently. The speaker also discusses the value of personalized approaches to training and diet, using tools like bar velocity devices for objective feedback and adjusting training intensity based on recovery and performance.
๐ฒ Outward Nutrition and Carbon Diet Coach App
The final paragraph shifts focus to the speaker's professional endeavors, including his Instagram presence, the Outward Nutrition website, and the Carbon Diet Coach app. The speaker highlights the app's ability to automate personalized nutrition coaching, offering various diet options and adjusting recommendations based on user progress. He also addresses misconceptions about his stance on low-carb diets and emphasizes the importance of offering diverse dietary options through his app.
Mindmap
Keywords
๐กBranched-Chain Amino Acids (BCAAs)
๐กEssential Amino Acids (EAAs)
๐กFasting
๐ก LDL Cholesterol
๐กSaturated Fat
๐กStatins
๐กPeriodization
๐กAutoregulation
๐กConstrained Energy Expenditure
๐กCardio
๐กProtein Synthesis
Highlights
Sponsorship by Element, a brand offering various flavors of electrolytes with a focus on the perfect ratio of sodium, potassium, and magnesium.
Dr. Lane Norton's change of perspective on Branched Chain Amino Acid (BCAA) supplementation, recognizing its limited effectiveness without adequate protein intake.
The importance of BCAAs for specific populations such as plant-based dieters and those who fast, and their role in overcoming the refractory phenomenon of muscle protein synthesis.
Shift in opinion regarding fasting and its impact on muscle building, with new research suggesting no significant difference in muscle gain between fasting and continuous feeding.
Discussion on the role of Essential Amino Acids (EAAs) in plant-based diets and their potential to enhance meal quality.
The potential benefits of EAAs for individuals who fast and the physiological comparison between high protein diets and fasting.
Personal experience and the realization that personal mileage may vary with dietary and training practices, emphasizing the importance of individual responses.
The evolving understanding of LDL cholesterol's role in heart disease and the influence of genetic factors on LDL levels.
The impact of saturated fat on LDL cholesterol levels and the reconsideration of dietary guidelines regarding fat intake.
The use of statins by Dr. Norton to manage his naturally high LDL levels despite lifestyle modifications.
The nuanced view on the relationship between diet, LDL levels, and heart disease risk, including the role of dietary cholesterol versus LDL cholesterol.
The myth-busting around the necessity of consuming high amounts of saturated fat and the potential for overconsumption to contribute to insulin resistance.
The reevaluation of periodization training and its actual impact on muscle mass and strength gains.
The introduction of auto-regulation in training as a flexible approach to periodization, allowing for better recovery and adaptation.
The emphasis on the importance of consistency and hard work in achieving long-term health and fitness goals.
Outward Nutrition and Carbon Diet Coach app, tools created by Dr. Norton to help individuals with their nutrition and fitness journey.
Transcripts
right Dr Lane Norton you and I both
changed our minds on a lot of things but
you were steadfast in your ways for
quite some time on a number of different
topics I want to kind of put you on the
spot and say like what are five things
that you've changed your mind on over
the last five six seven years where
people might say holy crap I never would
have thought that from today's video is
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so I think you know number one something
that I was known for and that I had in
my previous supplement line was Branch
amino acid
supplementation now I still think
there's there's some cases where BCA or
EAS may make sense for very specific
populations but you know probably 15 10
even like up to 5 years ago I would kind
of say you know I think there is value
in supplementing branchy amino acids and
for my reasoning was well you know we
know that Lucine is the amino acid that
stimulates muscle protein synthesis it's
one of the BCAAs typically in BCA
formulas it is provided in a 2:1:1 ratio
to loose to one isoline one veiling
reason for that is that tends to be
that's how they are metabolized in that
ratio they've actually shown that if you
have you know if you have too much
Lucine you'll actually kind of deplete
levels of isol Lucine and veiling so
anyways I was big on supplementation
because I'm like okay you know per on a
per calorie anabolic Buck you're you
know getting a pretty strong Bang there
um and one of the things I said also was
I recommended taking you know a b a
supplement between
meals because in my research and some
other
labs without getting you know too far
into the weeds we showed this kind of
like refractory phenomenon of muscle
protein synthesis which essentially is
just that um if you give a dose of
protein we show that protein synthesis
goes up and comes back down and it comes
back down even in the face of elevated
levels of blood amino acids uh elevated
mour signaling
um and pretty much like all anabolic
signaling apparatus is still turned on
in the
cell um and essentially we showed that
we could kind of overcome that we could
extend out muscle protein synthesis by
giving
bcas but when you look at the the
research where they have adequate
protein and they give bcas on top of it
you just don't see any differences in
lean mass and I mean they've done this
in lab animals too where they're
controlling like so much
of the animals diet because
humans I'm for human studies over animal
studies but I always tell people if you
want like human studies with high
subject number and high level of control
it's going to be really short duration
if you want uh High control and long
duration it's going to be very few
subjects and if you want long duration
High subject number it's going to be
very low control and if you want High
subject number High control long dur a
it's going to be Lab Rats it's going to
be animals like you just can't do it in
humans
um and so unless you've got you know
Millions upon millions of dollars to
really put down on a study and even then
I mean good luck finding the and even
then I mean like how long you know when
people complain about this stuff I'm
like well are you going to sign up to
have somebody to tell you what to do for
two years and what to eat like no you're
not going to do that put you in a
metabolic Ward for five years yeah
exactly food jail right so
when we even the animal trials where
they're giving supplemental BCAA and
they're having these animals resistance
train and yes you can get Lab Rats to
resistance train
um and you know they just don't see it
it just doesn't seem to make a
difference if you have enough protein so
my first supplement line uh that was a
collaboration between myself and
bodybuilding.com you know like 7 eight
years ago we included BCA a in our
recovery
product and now in my recovery product
without work nutrition I don't have them
because I just said well I can't justify
this you know like um even though for a
long time I was beating that drum I had
to say Hey listen I was wrong about that
you know um and then another thing would
actually be uh fasting so backy it's a
perfect bridge for that because I
actually have a question on the BCA like
first of all like any Merit to eaas at
all or is it in the same boat
okay so actually this is a good segue so
I think two particular situations first
one is um if you're dealing with um you
know plant-based folks who have
difficulty getting in
enough um essential amino acids through
their diet and for whatever reason don't
want to supplement with a protein powder
I mean there are some decent plant
protein powders out there isolated plant
protein powders um but but if you add
EAS to meals um I mean you're
essentially enhancing the quality of
that meal right so that's a that's a
quick and easy way if somebody didn't
want to like do a lot of like math and
combinations of proteins and all that
kind of stuff they could just kind of
eat their normal you know vegan diet and
then add you know 10 grams of essential
amino acids on top of it each
meal um next subgroup would be people
who fast um you know if they want to
kind of bring themselves out of
catabolism after you know an overnight
fast or whatnot and they're going to
train in the mornings May or maybe
people even who just don't like feeling
like they've got a lot of you know food
on their stomach uh
EAS very you know I mean they're
basically pre-digested you don't have
your body pretty much can just absorb
them into the small intestine don't have
to do anything with them and so I I
think for those folks it can be helpful
and I what I would say is like you know
you could just drink a way Shake I mean
people worry about fasting and what I
tell people is like you know high
protein diets and fasting in terms of
metabolic signals are not really that
far apart like if you're talking about a
protein like just a high protein meal I
mean the one thing you could argue is
well they stimulate insulin you know
that sort of thing but it kind of boils
back to like all right why are we
fasting right like I think the research
pretty clearly shows now fasting is a
great tool for a lot of people or time
restriction to you know narrow down
their eating window and reduce their
calorie consumption but in terms of like
physiologically when you're equating
calories between diets on a weekly
basis no difference in fat loss and the
claims about autophagy and whatnot are
pretty tenuous because we do know that
again normal caloric restriction will
increase autophagy exercise increases
autophagy fasting increases
autophagy we don't know if it does more
than you know these other things so what
I'll say is like Hey listen like really
to me if you're doing it to control your
appetite what's wrong with having a way
shake or just an isolated protein Source
before you go train if you're you know
if if building muscle is something
that's important to you um and so then
you know whether whey or essential amino
acids you know those are have utility
for people who may want to time restrict
their food intake so they can control
their calories are still concerned with
like trying to maximize their muscle
mass so so fasting or fasting or not is
their benefit to having locing whether
it's eaa's way or even Branch chain
amino acids in that case is there any
Merit to having it pre-training whether
you're training fast it or not I think
if you're training fasted I mean there
could be Merit to it but not necessarily
more Merit than you would have just
having a regular protein Source but
above staying fasted perhaps yeah I mean
if you if that's important if you want
to you know stay fast although you can
argue that all right you're you're
ingesting amino acid so you're
technically not fasted right um but
again it's like I I boil back to it's
like well why are why are we doing
fasting right it's kind of like
um when I guess kind of a weird
comparison would be like okay if you're
doing a ketogenic diet but then you're
buying like these ketogenic ice creams
that have more calories than the normal
ice cream it's like okay we're kind of
missing the point of ketosis here right
like the point is to control your
appetite and reduce your calorie take at
least if you're you know unless you're
using it for treatment of something like
epilepsy or something like that um you
know the point should be to you know use
it as an appetite control
tool so I did change my mind about
fasting as well from the perspective of
you know 10 years ago if you asked me
about fasting I'd say well you know I
don't think it's a good idea for people
who want to build muscle because you
know we've shown that even an an
overnight fast will depress muscle
protein synthesis and so now if you're
extending that out further
you know I don't know if you're going to
be able to make up for
this there's been a couple studies now
at a grant Tinsley's lab um where I
think he's at Texas A&M where they've
done you know I think it's 8 to 12 week
resistance training studies where people
either do kind of your traditional 168
intermittent fasting uh with resistance
training or they do continuous feeding
and they've shown no differences in the
acrel of lean tissue so a couple caveats
to
that
8 to 12 weeks not a super long time not
saying it's a bad study it's not a bad
study at all but you know differences in
muscle mass are slow so if you we kind
of talking about this earlier if you
inject me with true serum and ask me do
I think that you know any form of
fasting is optimal if you want to be the
most muscular person you possibly can be
no but that's not most people either
right if you're just worried about
growing muscle and you know staying lean
and you find it intermittent fast
fasting is a useful tool for that you
can absolutely still build muscle
intermittent fasting especially if
you're getting enough protein getting
enough total
calories and the one thing I will say
about this study was they made sure they
had them train during their feeding
window and they did advise them to get
like three good servings of protein in
Peter AA makes a really good point about
intermittent fasting which you know on a
practical level he said you know I have
seen people kind of start to lose lean
mass intermittent fasting but it's since
we're compressing their feeding window
they tend to just eat less protein they
tend to eat kind of like a similar diet
they normally would just less and so you
know if lean mass is a is a
consideration you know if you're
narrowing your feeding window you do
want to make sure you're getting you
know a couple of you know high quality
protein doses in if again lean mass as a
consideration but I have changed my tune
that okay 168 inm fasting
doesn't seem to be significantly
different from kind of regular feeding
if you're getting enough
protein and I would like to see a study
where you know they have people trained
fasted outside their feeding wind
outside the feeding window compared to
continuous feeding that would be
interesting I don't know if it'll be
different um I think a lot matters on
like the body composition of the person
as well right like I mean it's for me
I'm I'm lean now and I'm very skeptical
about doing longer 75 990 minute
workouts without fuel now right because
now I mean I don't even have a base
layer to really pull from as much and
I'm not trying to sound like a a cocky
jerk saying that I'm just saying like
it's there's when I was you know 50 60
pounds overweight it was just less of a
concern that allowed repository for fuel
yeah so it's like for me it's like okay
now yeah I've kind of changed my tune a
little bit too like on my heavier
resistance training days that might be
longer higher volume I am going to eat
first you know I am going to have maybe
some cream of rice or some honey or some
fruit or something along with a way
Shake right I will have something to
buffer that and it's uh I can't say it's
made a huge difference in my performance
but I feel like it's at least making it
so that I'm not catabolizing quite as
much because there was a stage there
where I was like yeah I was pushing
these like metcons like really starting
to go kind of heavy into that world and
I was doing all fast in like 90 minutes
I'm starting to think okay strength is
dropping body composition is great but
strength is dropping all these like buy
signs are indicating that okay this is
not working I need to like throw a
wrench in here a little bit so I think
there's I think the state that
somebody's in might make a difference as
well yeah I think it's important to
point out to like the the concept of
your mileage may vary right so when when
I when I talk about studies or when
people report studies what we're
reporting is averages right so I think a
lot of people take their personal
experience they hear what a study says
they go oh that's BS because I you know
I experien something different no you
there's outliers you could experience
something different right so for example
on average if you look at feeding before
exercise versus fasting the research is
pretty clear you perform better when
you're when you're fueled now that
doesn't mean that everyone performs
better um some people and I think it's
it's probably more so psychological they
just don't like the feeling of you know
being heavy or having food on their
stomach anecdotally I noticed a lot of
women tend to kind of gravitate towards
that they don't want big meals before
they go in and train and so but if you
know that then that's fine and this is
the the disconnect I think sometimes
between evidence-based stuff Bro Science
and where the two need to meet which is
I'll say okay if I've got a new
person I'm probably going to start them
you know at the averages because on
average that's most likely to work best
for them but if they're telling me yeah
I feel like crap I feel sluggish um you
know but I feel better if I don't have
as much food or no food I'm not going to
like doggedly make them stick with that
you know it's like okay cool well then
we'll do that right because to me
adherence in them feeling good during a
workout maybe it is psychological but
who cares it's still that's working for
them so I think that's where those two
worlds really clash and especially when
some people hear what I
say or they they they listen to how do I
want to say this words come out of my
mouth but their interpretation of those
words is quite different right and I
think we all want our personal
experience validated you know and
um I think that's what I've tried to do
a better job of is saying hey here's
what the data says but like if this
works for you by all means do it if if
you whatever fasting ketogenic
diet if if you have found that to be
your experience that that works better
for you by all means do it where we're
going to have problems if is if you take
your personal experiences to why
everyone should be doing this and why
it's better that's when we're going to
have issues so that's one thing I
changed my mind about another thing I
changed my mind about was uh LDL
cholesterol so I people don't really
know this because I spend so much time
kind of like fighting against the the
crazier end of the low carbon carnivore
Community but the lab I came out of was
like not ketogenic but lower carish I
mean Don Layman was know a big proponent
of higher protein um controlling
carbohydrate intake but you know he
would say like Lane for somebody like
you I've seen you train you train like
two three Don used to go to the same gym
as me which was fun um he's like you
train for two or three hours like a
madman yeah of course you can you know
consume a higher amount of carbohydrate
and calories without having negative
effects you know and I think that's what
some people don't always understand but
one thing I will say is like well I can
trade that way because I'm fueled that
way as well you know like these these
things are not necessarily
disconnected
but one of the things that was being
discussed and talked about when I went
into the lab there was you know it seems
that it's not necessarily the LDL
cholesterol it's the HDL to LDL ratio
also like LDL oxidation you know oxidize
particles of LDL can more easily
penetrate the
endothelium and now you know we have so
much data that's come out especially the
melan random randomization trials that I
I changed my tune where I do feel like
LDL or I I don't feel I do feel
confident that the LDL is a causitive
factor for heart disease and let me
explain that
um so we know that LDL cholesterol can
penetrate the endothelium whether it's
oxidized or not now people will say well
oxidize LL penetrates the endothelium
it's more about the oxidized level of
LDL yes small oxidized particles of LDL
can penetrate the endothelium more
easily but they carry less overall
cholesterol large particles don't
penetrate as easy but they carry more
cholesterol what you end up with in
terms of net cholesterol deposition in
the endothelium is pretty similar
amounts um if you and and the mandilon
randomized trials we're talking about
are it's actually kind of brilliant the
way this
works one of the big problems with
looking at LDL cholesterol and heart
disease in general is you're you're not
talking about something you can really
do a randomized control trial on and
here's why what's the longest you can do
a randomized control trial maybe a year
two years heart disease is a lifetime
exposure issue you know um if you have
high LDL versus low LDL it's not the
difference between dying at 30 and dying
at 70 it's the difference between dying
at you know 67 and 75 you know it's it's
kind of like uh investing so uh I use
this example if you have one person who
invests in a mutual fund and it gets
8% you have another person invest in
mutual fund it gets 10% and you check
how much money they have have after 2
years it's going to be kind of similar
but if you check after 40 years it's
going to be a massive difference well
the problem is you can't do a 40-year
randomized control trial now mandelian
randomization uses the fact that people
based on genetic
polymorphisms can naturally secrete
higher or lower levels of
LDL and so they've done studies where
they've kind of looked at all right what
is the person's lifetime exposure to LDL
and how does that correlate with the
risk of heart disease and I mean you can
pretty much draw like a straight line
through the levels of LDL cholesterol
and their risk of heart
disease now some people will say well
it's not really LDL it's apol
lipoprotein B yes but apob and LDL tend
to they go together um you can't really
disconnect them
so the other the other thing that would
be kind of that was kind of convincing
for me was if you look at because some
people will say well that's not
accounting for inflammation it's not
accounting for HDL
okay we have drugs that increase HDL we
also have mandilon randomized trials on
people who secrete more or less
HDL it doesn't modify heart disease risk
now what HDL is is an indicator of
metabolic health so all things being
equal you're absolutely better off
having higher HDL not because HDL itself
is protective but because in order to
have high HDL you probably have good
insulin sensitivity markers of metabolic
Health you're just healthier
overall so in the I think they did a
subsection of the firmingham data where
they looked at okay low inflammation
High
inflammation low LDL high LDL at at both
high and low levels of
inflammation in each subcategory people
who had low LDL still had lower rate
so if you were high inflammation you're
you're going to have a higher
risk but of those if you the those that
had low LDL versus high LDL had a lower
risk in that subcategory then if you're
low inflammation still the same thing
then if we look at same thing with HDL
High HDL versus low HDL in each
subcategory people who had low LDL still
had lower risk so to me if you're
kind of controlling some of these other
variables and you're still seeing this
show up pretty consistently to me that
was very convincing and again I was
somebody who for years I mean I even I
even went through some of my old slides
of talks I gave 10 years ago where I
said you know saturated fat I'm not
worried about it doesn't matter now I'm
kind of like H I don't want to say like
completely avoid saturated fat um but I
I do tell people hey it does increase
LDL so just be mindful of it like try to
keep it below 10% that sort of thing um
10% total calories or 10% of fat
calories 10% total calories um and then
if you're somebody like me so I have I
kind of secrete higher LDL naturally so
my LDL hangs out around 150 um and
that's even with eating you know 60 70
grams of dietary fiber a day um with
being a pretty lean person uh
exercising and then um and then keeping
calories my saturated fat is usually
probably around 8% of total
calories um and so that's that's
actually why and this is really going to
get me in trouble I started actually
taking a looto Statin um because of this
this information and now again I was
somebody who was like look at the side
effects on statins you know um some
people do get Sarco um not sarcopenia
but muscle pain from statins uh I
haven't had really any side effects uh
and it's um fortunately I've been on
Prav stattin and as a timi I think it's
called um and my H my LDL has gone down
by like 40% so um you know for again I'm
not saying people should be on statins
but you know for me personally even with
modifying everything I could through
lifestyle I was still pretty high and it
what's really interesting about some of
these medilan randomization studies they
even show you know going from like
lowish LDL say 90 or 100 to like even
lower 30 or 50 you still get a reduction
in
Risk so I don't like making like real
strong statements but it does appear
that like the lower you can kind of get
your LDL the the better in terms of
heart disease now I'll I'll do the
Devil's Advocate argument as well which
is well if you look at uh elderly people
or people who have cancer people with
high LDL live
longer what you're looking at is kind of
a malnutrition issue usually um people
who are malnourished from cancer CIA
have lower levels of LDL because of that
and also tend to die earlier because
cancer kexi is actually one of the
biggest mortality risk for
cancer um so yeah I you know those tend
to be like reverse causality sorts of
things and then people say well you know
cholesterol does these good things in
your body yes cholesterol does do good
things in your body but your body with
pretty much zero intake of saturated fat
or cholesterol can make all the
cholesterol it needs so you're not going
to be deficient in cholesterol can you
can you uh is there evidence that you
can offset some of that by being in a
more severe deficit or not oh yeah like
if you if you lose body fat your blood
numbers will improve so even if you're I
mean this is purely hypothetical right
if someone were to consume a higher
saturated fat diet but they were eating
at a pretty severe deficit is there
arguably a lesser impact so this is
where you really get into the Nuance
which I like right
so you have to kind of compare apples to
apples which is okay person eating High
saturated fat diet in a severe deficit
versus person eating a highs saturated
fat diet in a maintenance or Surplus
absolutely you can expect this person to
have lower LDL who's eating a deficit
but we do see people who go from kind of
like a more mixed diet or I mean you've
seen you see this in like some of the
the carnivore like message
boards they say wow I've lost 50 PBS but
my LDL is 400 you know now you're this
is where I really try to tell people I'm
like hey like you can hold two opposing
things in your hand which is you may be
overall healthier right now from losing
that 50 lbs doing a carnivore diet that
may be
true you also have raised your risk of
heart disease your
or you also have a higher risk of heart
disease having this really high LDL than
you would if you lost that same 50 lbs
but also had low LDL right so I think a
lot of people have trouble disconnecting
these two things and then the other
problem is PE you don't feel it like you
can be totally normal and be 90% blocked
somewhere I mean you see this all but
athletes athletes who have you know
whatever a family history or genetic
condition who are performing great and
all of a sudden heart attack right so
people will say well I started this diet
my LDL is high but I've never felt
better that's not how LDL works right um
yeah it's not sludge running through
your veins right right right so you know
overall you know I I I I know that this
is very unpopular in the spere and in
the um you know the the carnivore
Community but even if you talk to
somebody like Dominic deino yeah I mean
Dom he's he used to be like well put
butter in your coffee and now he's kind
of like H yep you know putting olive oil
or you know olive oil um you know like
eggs are fine Dom eats tons of eggs like
you open up his fridge Dom has like a
thousand eggs you know eggs and his
chicken livers which they're just
disgusting oh but the point there too is
like interesting disconnection which is
LDL and dietary cholesterol not the same
thing right so eggs for example I I'm
not concerned about the dietary
cholesterol intake really really not and
actually like people love to make fun of
the food guidelines but they do change
with the science which like it used to
be hey avoid eggs limit eggs because
they have too much cholesterol and now
the dietary guidelines are like
basically we can't say the dietary
cholesterol is a concern saturated fat
appears to be a concern because it can
modify
LDL but dietary cholesterol one it
doesn't appear to be really that
bioavailable two it may modify blood
levels of total cholesterol but it
appears to be really really small so
anyways my point being like somebody
even Dom who's in the ketos sphere you
know has kind of walked back his
position on
that and I'm like hey that these why do
these two things have to be entangled
like why do we have to Def and I think a
lot of it's just kind of people who want
the excuse
that it's almost like you get so
entrenched where it's like carbs are bad
Fat's good and it doesn't matter the
type of fat but it does yeah it's like
you can have the same argument kind of
coming like the opposite direction from
like a flexible dieting crowd that would
just be like sometimes they resign to
the fact
that sometimes it's as simple as wanting
to eat certain foods right like it's
just the emotional response we have
because we like our certain foods and
like coming out of the low car world I
can tell you straight up that like when
you get rid of sugar you kind of start
looking for something else right so it's
like the higher saturated fat stuff is
appealing because and you're like I mean
probably in a deep like fundamental
tribal level you're like don't take that
away from me too you know right like I
know as a former fat guy right like you
got rid of the sugar that was cool that
was fine okay but Le I can have 20
pieces of bacon exactly right so I
understand that right and the other side
is like okay sure well you know whatever
you do like yeah you know don't take
away my Pixie sticks or whatever I I
don't think anyone's ever said that but
uh yeah so I mean it's like it's
understandable from an emotional side
how you just want to defend that and you
know there's a lot of evidence too
suggesting that the high amounts of
saturated fat are also an equally strong
contributor if not unfortunately even a
stronger contributor to insulin
resistance than excess sugar right
that's what people don't want to talk
about like when you know it's like when
these people freak out about fructose
and and liver fat I'm like okay but we
have studies comparing straight up like
fructose
overfeeding uh saturated fat overfeeding
I think fructose overfeeding increased
liver fat by like I don't know like 20%
or something like that which by the way
wasn't really different from overfeeding
any other source of carbohydrate
saturated fat increased like
78% and if you compare straight up they
actually did a study where they um
overfed polyunsaturated fats versus
saturated fats and they saw um like that
that's where I pulled that number from
78% greater I think it was 78 I want to
say it was a 78% greater increase in
liver fat compared to polyunsaturated
fats it could be an absolute increase of
7 % but either way it was greater than
the increase from polyunsaturated fat so
I apologize if I butchered the study a
little bit but then when people go the
big you know what the big um thing
people always get hung up on that study
when I when I talk about it they're like
oh well they cooked them in muffins as
part of muffins you're really going to
tell me that this study with muffins is
I'm
like so these are highly processed stuff
that you guys freak out about and
they're with poly saturated fats and
they heated it which is like this is
like the trifecta of everything that you
guys say that sea dolls are bad for
right um so yeah when you look at you
know kind of I know we're kind of
tanging here but um I did a a kind of a
post on seed oils recently which I was
always I was like man I know that this
is going to like I saw that one the
title like the video you guys are going
to hate the most hated video I think it
was like over a thousand comments or
something like that
um and I was like listen if you if you
overfeed polyunsaturated fats or Omega
sixes yeah you see you see problems but
you see that when you overfeed pretty
much anything anything yeah what happens
when you replace it one to one saturated
fat versus polyunsaturated fats Omega
sixes
specifically and I mean it's pretty
consistent you either see a neutral or
positive effect on metabolic IC Health
like liver fat insulin
sensitivity um even like gut microbiome
stuff um the the you tend I think you
tend to use more bile or the bile in
products with saturated fat apparently
are somewhat toxic to some of the good
bugs in the
microbiome so again I'm not saying that
people should completely avoid saturated
fat I don't think they need to do that
I'm just saying hey when you look
straight up
saturated fat appears to be somewhat
problematic especially if you're
overeating it right maybe don't just go
willingly at it just for the sake of
maybe we shouldn't be dumping butter in
our coffee you know all right so that's
three so let's move on number four okay
number four um see I can't
count uh
cardio um so fasted versus fed all right
so this is a case where I have I was on
this extreme went to this extreme and
then eventually came back to Center
which is um at first when I first
started um in bodybuilding like age 19
early 2000s I was like fasted cardio low
intensity you burn more fat empty
stomach you're going to you're going to
burn more
fat and you do you do burn more calories
from fat doing that way as a
percentage but when they do as I like to
say human randomized control trials
where they have one group doing fasted
cardio one group doing fed cardio but
equating calories throughout the day and
equating the work with the cardio they
don't see differences in Fat Loss how
could this be they're burning more fat
well fat burning and fat loss are not
the same things fat burning is part of
what is needed in order for you to lose
fat but it is also the balance between
the amount of fat you burn versus the
amount of fat you store CU both
processes are always happening at the
same time people don't realize this they
think metabolism is kind of like on and
off switches what I tell people is it's
kind of like opposing dimmer switches
right like you're just changing the the
relative rates of each uh I mean great
example of that is protein synthesis
versus degradation neither one like
shuts down it's just when you're losing
muscle mass your rates of degradation
are higher than your rates of synthesis
when you're gaining muscle mass your
rates of synthesis are higher than
degradation over period of
time so when they look at okay if you do
fasted versus fed cardio what tends to
happen is since you burn well one your
feeding window is shorter right because
if you did fasted cardio I mean it's an
hour or two extra that you're waiting to
eat right and now during your feeding
window you're consuming more
calories when you're doing fed cardio
you've kind of spread out your feeding
window a little bit and so since you
burn more fat during
exercise when you're not exercising
you're eating more calories you burn
less fat the rest of the day when you're
fed you burn less calories from fat but
the rest of the day you're eating less
you burn more calories from fat so it
ends up not really being a difference in
fat loss I mean we've seen it time after
time in randomized control
trials now I went too far to the Other
Extreme which was okay you're going to
lose muscle if you're doing fasted
cardio you know why would you do that
you know you need to have some some food
before you go out like I used to you
know I used to be so dogmatic about this
if I had cardio in the morning I would
go and eat my full breakfast before I
went for a walk you know and now again
there's been enough studies where I'm
like okay it's it's not going to make
you lose muscle so you know what I tell
people is hey if you like just getting
up and getting it
done it's fine
right if you want to eat beforehand also
fine you know do what you prefer um so
that's another thing I've changed my
mind on intensity would matter there too
though right I me because like one thing
that I found
is well where do you draw the line right
where if I'm going to need a lot of
brute strength I'm going to like
performance is of concern right I'm
saying okay well so I'm going to eat and
I exert X more calories during my
workout because I'm fueled or I'm sure
there are those kinds of situations but
it's probably in that cohort you're
looking more at the athlete crowd right
someone that's actually because I think
people like you and I both know that
resistance training doesn't burn that
many calories like people think they go
in there and they're burning a ton but
you know if someone is I'm going to use
an example of Crossfit because it's the
only thing I can think of that's just
like a just a probably the most
monstrous amount of calories if you were
to actually combine you know in that
particular case like sure like maybe
being fueled is the difference between
them burning 600 versus 500 but then at
the end of the
day do we have sort of a self-governing
mechanism in the brain that sort of
wants to find homeostasis with our
calories no matter what because that's
what I know it's only Road model stuff
that I've seen with that but they've
seen it even with fasting right where
they deprive rodents for a couple of
days and then like three weeks later
somehow they've all ended up the same
right the rats that didn't eat they were
fast and maybe their body composition
changed in the short term but then over
time everyone balanced back out
um yeah that's kind of
like the constrained energy expenditure
model which which basically
says you know the amount of calories you
burn per day isn't really going to
change a ton even if you exercise
because if you exercise what tends to
happen is your BMR and your spontaneous
physical activity goes down right so
there is some truth to that there is a a
compensation uh but it's it's not
as rigid as the constrained energy
expenditure model would have you believe
so um for example uh Herman poner
published a study he's a Duke and um
basically showed that for every 100
calories you burn from physical activity
um your BMR compensates like 28 calories
or something like that so you don't you
if you think you burned 100 calories
from exercise
your take-home at the end of the day
probably isn't that but it's still
probably better than you would have
had by not exercising it's like paying
taxes yeah you I said 30% the side you
know um yeah exactly so you know I
think now some people again this is
where your mileage may vary right some
people say man if I increase my exercise
I just get so hungry that I end up
eating more right part of me is like H I
think that you think you're hungrier
because you're exercising more but may
maybe it is maybe it is if we look at
the average across
studies
exercise on the whole has actually an
anorectic effect now not that you
consume less calories than you normally
would it's again if you burn 100
calories from exercise you compensate by
consuming more Cal like if you just let
people eat freely but the compensation
isn't complete it's you consume a few
more calories but you still burned more
than you end up consuming again on
average right but when you combine the
the compensation in your energy
expenditure with the compensation in
what you're eating if you're not like
kind of tracking your calories
rigidly you know the effect is less than
what you predict which is why it's LED
some people who are kind of dogmatic to
say well see exercise doesn't cause fat
loss it's not good for fat loss
no it it is um but again if you're
someone who you know that if you go and
you train hard for an hour or two hours
or whatever it is and now you're so
wiped out that you just sit on the couch
the rest of the day and you're so hungry
that you just end up eating more than
you would have well then maybe a little
bit less
exercise you know might be better for
you again this is where we have like
scientific studies that are kind of a
guide that can give us guidelines but
you know if you know you as an
individual fall outside that then do
what you know works for you but just
don't assume that everybody else is like
that right exactly man all right um so
we got four got four what's the big one
to round it out so I used to be um very
big on periodization training in terms
of you know it's going to produce more
muscle mass be
stronger uh the research on
periodization
for um bodybuilding and
strength is pretty disappointing in
terms of like actually producing more
lean mass and more strength um the
research pretty much shows that the
studies that show that like forms of
periodization produce more muscle mass
are confounded by the fact that those
people did more volume um now I think
here's the caveat I think periodization
can be useful to allow you to do more
volume over time because if you're
periodize if if you're periodizing
appropriately um it's kind of building
in these times where you're doing a
little bit less allowing yourself to
recover you know if you're just jimro it
and going in and going hard every single
session I mean you may not be recovering
appropriately and you might end up
having acute injuries um your
performance May decrease you know what I
really like is kind of like a flexible
model of
periodization that also has components
of Auto regulation with it which is
essentially something like the following
which is
um if I normally squat on Monday right
and I go in and I'm warming up and I'm
really sore and it just feels like crap
you know everybody's had those days
where you're like warming up and you're
like man I don't have it today then I'm
just going to move that session to
another day
like I'll just I'll I'll do that on
another day or if like like yesterday I
was on a plane for 5 hours I'm not going
to get off the plane and go squat you
know like I've had that experience
before it's not it's not a great idea
been there um so really what the
research shows is that it matters way
less and it may not matter at
all how you structure your weekly
workouts what matters is just getting
the work in during the week
so I'll throw things all around like I
have my kind of outline of how I want to
do things but like I said if I have a
heavy gym session on tap for squats and
I go in and I know I just don't have it
that
day okay maybe I'll wait another day or
two days and go in and do it later when
I feel better then I can do more weight
uh put the muscle under more tension and
over time maybe that leads to more gains
right and then uh just Auto regulation
in terms of you know you're just going
to go through times where stuff doesn't
move as well especially when it comes to
like powerlifting you know it's I saw a
meme yesterday from there's an account
called subpar powerlifting memes and
they they're actually pretty funny and
it has like a toggle of three buttons
squat bench press deadlift and which are
going well and you can only have two
green at the same time right
like like when you're a beginner yes all
of them are going to improve but as you
get more advanced this has been my
experience very much it's very rare that
all three lifts are feeling good at the
same time for me you know it's usually
like uh squats and bench are going well
and deadlifts feel like ass you know or
deadlift and squat is going well and
bench press is not going well you know
it's just it's hard to get consistent
improvements on all of them so I think
when I was younger I would really get
hung up on trying to force myself to hit
weights that I had in my mind and it got
me in a lot of trouble and now go and
it's actually easier cuz I use a a bar
velocity device called a rep one
strength pretty cool yeah so I people in
every video are like what is that you
know um basically by measuring bar
velocity I know what certain weights
should move at on average for me and so
when I'm warming up if I hit up my you
know my heavy my heaviest warm-up set
and I'm like my velocity is down by 20%
I'm like and it and also it doesn't feel
good I'm like okay I just don't have it
today I'm I don't doggedly stick to that
like today I was doing bench press and I
did my last heavy warmup which was
315 and it was about 15% slower than
usual but I misg groved it I didn't get
in the right spot on the bench like I
just felt like it didn't feel heavy but
it was slower so I'm like okay I'm G to
I'm not going to go with a big increase
but I'm going to go ahead and go for a
weight that I know should be there
because I I don't think that it's
necessarily a problem but having um that
to just give a little bit more objective
feedback has really helped me and so
again like I'll just Auto regulate my
sessions where it's like okay if I've if
I'm hitting them if it feels good the
numbers are moving fast it's like okay
I'm going to be more aggressive today
right I'm obviously recovering well um
for whatever reason I'm in a good spot
at this
session and you don't need a bar
velocity unit to do that you can video
your your lifts I mean just even your
subjective feedback is important um and
so just learning to kind of take what's
there especially as you get more
advanced is really important because so
many of my injuries have occurred or
aggravation of those injuries have
occurred when I was trying to force
myself to hit weights that I probably
had no business trying to hit on those
particular days so bringing it back to
periodization I think period is still a
useful tool from the perspective that it
can help you set up your training in
such a way that you can optimize your
recovery better but I don't think
there's anything inherently present in
it that makes it Superior to just going
in and training hard and the the one
thing I love this from Mike isra I saw
this a couple years ago which
was you can try to optimize your program
as much as you want 9 5% of it is going
in and training hard you can't out
science hard training like you have to
you have to go hard like that and
there's I see that with so many people
whether it's diet whether it's training
it's like how do I get the stuff I want
without doing hard things and it's like
good luck you know maybe you have some
small success but for the most part I
mean when you how much weight did you
lose overall getting sick with the
parasite from your I just recently had a
parasite talking about that so I lost 17
lbs with the parasite but it's a great
way to lose that actually is an easy way
it's just not
fun no I lost about 100 pounds yeah yeah
H and my guess is like looking back the
bulk of it was it's just you
consistently doing stuff every day and
building habits that changed your life
right it was all consistency right
exactly so I think that you know we love
to get hung up on hacks and tricks and
mechanisms and stuff and all that
stuff's cool and there are some things
out there they that might have a small
effect but really the the blunt force to
change things is just you being willing
to get uncomfortable and do hard stuff
over time definitely man well on that
note man that's a uh where can everyone
find outwork nutrition where can
everyone find you and uh yeah man yeah
so um you know Instagram is kind of my
digital business card uh just biolane on
Instagram and then outward nutrition is
just outward nutrition.com um and then I
also have helped create a nutrition app
called carbon diet coach uh which
basically takes like the coaching I do
and kind of automates it into an app and
um that's been extremely successful
we've had tons of people use it I mean
they won't let me say the actual number
but it's a lot um and it's got great
reviews in the App Store super easy to
use and um the cool thing about it is
yeah you track your food and all that
kind of stuff but the app not only gives
you you recommendations to hit but then
it modifies those recommendations based
on how you progress which makes it
different from things like my fitness
pal which will give you one time
calculation but it's not going to modify
based on how you progress so um that's
been cool to see how many people that
can help um because it it really like I
love like our coaching team where we we
have one-on-one coaching and that's
nothing will ever replace like having
another human being as support but for
people who can't afford that level um
you know having something at 10 bucks a
month which is what carbon is I mean
that's a you know great option no
definitely and it's got keto application
stuff that I've used it a time pretty
awesome we have a keto option we have a
low carb option we have a low fat option
we have balanced we have plant-based
it's so funny one of the things I tell
people it's like how can you say that
I'm anti- low carb when literally the
only VAR diet variation that has two
options on my app is low
carb you have a fiary obligation to not
be low exactly as always man thanks
brother absolutely
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