Layne Norton, PhD is a nutritional scientist, proponent of flexible dieting, longtime bodybuilder, physique coach, co-owner of Biolane, and co-author (with his wife Holly Baxter) of The Complete Reverse Dieting Guide.
What you'll learn from this episode:
Why overweight individuals don’t need to worry about fine-tuning their diets, but should first focus on habits that make the biggest impact—like keeping calories in a deficit and strength training.
The three pillars of gaining muscle: adequate protein, a caloric surplus, and resistance training (and why, if you’re following a keto diet, You might not achieve optimal results).
Why eating a high volume of processed foods will likely push you over your caloric goal for the day—the biggest problem with the IIFYM or “a calorie is a calorie” approach.
Why any approach to dieting should be based on the individual’s preferences, triggers, and lifestyle. The only non-negotiables are protein (with a bit of wiggle room) and caloric budget.
Artificial sweeteners can be useful for people making calorie-cutting swaps. There isn’t strong evidence that using these products in moderation causes harm to humans.
And so much more!
Resources from this episode:
The Complete Reverse Dieting Guide by Layne Norton and Holly Baxter | Amazon
Preserving Healthy Muscle During Weight Loss | PubMed
The Truth about Protein: How Much and How Often? By Layne Norton | SimplyShredded.com
Here's How the Keto Diet Affects Your Ability to Build Muscle | Men's Health
Muscle Mass Index as a Predictor of Longevity in Older Adults | PMC
Sexual Abuse, Sexual Orientation, and Obesity in Women | PMC
Non-Nutritive Sweeteners: Separating Fact from Fiction and Fear | Biolayne
Health Implications of Fructose Consumption: A Review of Recent Data | PMC
Yale Food Addiction Scale | Wikipedia
Mendelian Randomization | Wikipedia
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