Layne Norton, Ph.D.
Most people are unsuccessful at losing body fat. Even fewer can maintain their weight loss for long. Jumping from one fad diet to another and giving up entirely. But there is a way to win at weight loss, and for the long term as well. Get ready for some tough love and in-your-face honesty.
Show Notes
[5:00] Layne’s injuries.
- Herniated discs.
- Torn pec
- Serious low back injury
- More herniated discs from a 661 squat attempt.
- Hip injury kept him out of World’s competition.
- Had his worst back injury in 2017.
[9:30] Higher rates of injury in those that are over emphatic on perfect form.
[14:10] How Layne handles performance anxiety.
[15:50] Leveraging vocal disinhibition.
[18:45] Layne’s philosophy on diet.
- Zeal can come from a good place, but it often doesn’t consider the situation of others.
- Compliance and consistency are the most important variables.
- Different people can achieve both of these through different approaches.
- Psychology is overlooked when it comes to success.
- It is important to eliminate food anxiety.
[29:00] By definition: a calorie is a calorie.
- It is a unit used to measure energy.
- Different macros can slightly affect the way that calories are expended.
- If you have not lost weight in a self-perceived caloric deficit, you are, by definition, not in a true caloric deficit.
- The energy expenditure from different macros have a different effect as to what that expenditure is used toward.
- e protein will go toward lean tissue ( to an extent), making it harder to overeat and get fat on.
- It can provide a caloric cushion for other macros to be stored as fat, however.
[37:00] Does a true caloric deficit dampen the importance of a macro split?
[49:43] Are there any confounding variables to successful dieting?
- Anything that lowers your tdee, neat, bmr will make it harder to lose weight.
- Thyroid or hormonal problems.
[59:20] The inaccuracy of estimating caloric intake.
- One study found that participants under reported caloric intake by 50%.
[1:07:47] Reversing bad health that has accrued over a long time.
- Trying to do so over night is akin to a “get rich quick” scheme.
- Habits have to be broken and reformed.
[1:15:50] You have to be honest with yourself and eliminate you excuses that allow you to derail yourself.
- In order to change your body, you will often have to change your identity.
- Dave Ramsey: “ Normal is fat, broke, and stupid. Be weird.”
[1:24:55] Layne’s opinion on continuous glucose monitors.
[1:27:13] Whole milk vs. skim milk.
[1:31:30] eating patterns determine outcomes.
- Isolated mechanisms often don’t translate into large, whole body responses.
[1:33:25] Layne’s top 6 rules to live a longer life.
[1:34:13] Is there a solution to being skinny fat.
- “Body types” have been disproven.
- Make sure to do an evidence-based resistance training program.
- Trouble fat areas just require longer diets and patience.
[1:36:50] The importance of investing in yourself and doing your part in achieving your goals.
- Check out the Carbon diet app.
