#163 - Layne Norton, Ph.D.: Building muscle, losing fat, and the importance of resistance training

Drive with Dr. Peter Attia

Podcast Notes Introduction “Resistance training is the most powerful tool to change body composition and arguably overall health too.” – Layne NortonAs you approach lower levels of body fat, spend more time in maintenance than deficitThe benefits of fasting really depend on your goals: if you are looking to maintain your current muscle mass, incorporate fasting; if you are looking to maximize lifts, PR and build strength – reconsiderMetabolism is not an on/off switch: you are always burning and storing fat simultaneously – and – synthesizing and degrading protein at the same timeWe need to look at things mechanistically: nutrients and hormones are not exclusively good or bad – we have to look at the context The most powerful predictor of longevity past age 65 is how much lean body mass you haveIt’s not impossible – but – it may be tougher to build muscle on a ketogenic diet because carbohydrates blunt muscle breakdown Consistency in exercise and nutrition partly requires forming a new identity: instead of “I run” – think, “I am a runner”You don’t have to be motivated to exercise or eat well – make it part of what you do and who you are to maintain consistency Ask yourself how you can get better, not how you can be like someone else

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Layne Norton is a physique coach, a natural professional bodybuilder and powerlifter, and holds a Ph.D. in nutritional sciences. In this episode, Layne explains how he became interested in weightlifting and fitness both professional and academically. He provides insights into preventing and managing injuries while using consistency and determination to boost his professional success in bodybuilding and powerlifting. Peter and Layne also review the science of body composition and what’s really driving muscle growth, including the role of nutrition, supplements, and a number of important and misunderstood hormones important to muscle protein synthesis. Furthermore, Layne stresses the importance of maintaining muscle mass even while losing fat for improving metabolic health and longevity and provides the keys to developing healthy habits. 

 

We discuss:

Layne’s childhood and why he gravitated towards weightlifting and bodybuilding [2:45]; Layne’s academic path, overcoming ADHD, and kicking Adderall [11:45]; Paradoxical observations about expertise, and Layne’s career transition to health and fitness [22:00]; The power of persistence and resilience in the face of setbacks [32:15]; Battling injuries, managing back pain, and setting lifting records [43:00]; Bodybuilding vs. powerlifting: comparing and contrasting the training approaches [57:15]; Cutting weight without losing muscle mass: exercise and dietary protocols, fasting, and a look at the literature [1:06:00]; Muscle protein synthesis and the importance of leucine [1:25:30]; Nitrogen balance and muscle protein synthesis, and the regulatory role of hormones for fat flux and muscle growth [1:37:00]; What’s really driving muscle growth: intrinsic vs. systemic factors, IGF, and hormone signaling [1:46:30]; The role of protein, carbohydrates and insulin on muscle growth and preservation, and the importance of context when interpreting study results [1:55:30]; Clarifying the role of cortisol—a misunderstood hormone [2:07:45]; The problem with studies trying to isolate one nutrient [2:15:00]; The important role of inflammation from exercise [2:19:25]; Keys to preserving muscle, and the value of habits, consistency, and resilience [2:23:30]; and More.

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Show notes page for this episode: https://peterattiamd.com/LayneNorton 

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