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Summary of Transcript:
• Peter and Elaine discussed the misconceptions around energy balance and calories related to weight gain.
• Energy is stored in food’s chemical bonds when broken down for metabolism.
• Excess energy is stored as adipose (fat) tissue because it is energy dense and economical.
• Calories measure energy; not all calories are created equal – some are metabolizable while others are not (e.g., insoluble fiber).
• One calorie = the energy required to heat one gram of water from 14.5 to 15.5°C in one atmosphere.
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Summary of Description:
Podcasts
In this episode of The Drive, host Peter Attia interviews Layne Norton, a Ph.D. in nutritional sciences and physique coach. They discuss the role of macronutrients, calories, and energy balance in weight loss. Layne dives into the importance of protein and weightlifting to improve one’s body composition and increase muscle mass. He provides advice and tips for two hypothetical clients, a 50-year-old female who is entering menopause and wants to improve her health and a 40-to-50-year-old male who wants to maximize muscle mass. Additionally, Layne discusses several supplements that could potentially benefit a training program.
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Podcasts
In this episode of The Peter Attia Drive, Layne Norton, Ph.D., joins Peter to discuss energy balance and the role of macronutrients and calories in weight loss. Layne is a physique coach, natural bodybuilder, and previous guest on The Drive. He dives into the complexities of energy balance, explaining how many people struggle with tracking food and calories independently and how this can impact nutritional habits and behaviors. He also emphasizes the importance of protein and weightlifting to improve one’s body composition and increase muscle mass.
Layne provides insight into the thermic effect of different macronutrients, the metabolic adaptation that can occur with sustained weight loss, and strategies for tracking calories and cheat meals. He also outlines the benefits of a ketogenic diet and the metabolic benefits of exercise, muscle mass, and protein intake.
Layne also discusses two hypothetical case studies, providing a training program for a 50-year-old female entering menopause and a 40-to-50-year-old male wanting to increase muscle mass. He explains the ideal sets and reps for the hypothetical male and provides a nutrition plan for each case. Layne also dispels myths about excess protein intake and recommends various supplements to aid hypertrophy training.
This episode provides an in-depth look at energy balance and the role of macronutrients and calories in weight loss. It is a must-listen for anyone looking to maximize their health and body composition.
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Source Description
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Layne Norton holds a Ph.D. in nutritional sciences and is a physique coach, natural bodybuilder, and previous guest on The Drive. In the first half of this episode, Layne dives deep into the topic of energy balance, including macronutrients and calories’ role in weight loss. He describes how many people struggle with tracking food and calories on their own across various diets and how this can impact nutritional habits and behaviors. In the second half of the episode, Layne discusses the importance of protein and weightlifting for improving one’s body composition and increasing muscle mass. He explains how he would prescribe different training and nutrition programs for two hypothetical clients—a 50-year-old female who is entering menopause and wants to improve her health and a 40-to-50-year-old male who wants to maximize muscle mass. Layne also discusses several supplements that could benefit a training program, including whey protein, branch chain amino acids, creatine, nitric oxide boosters, and more.
We discuss:
0:00:00 – Intro
0:00:08 – Defining energy balance and the role of calories
0:06:16 – Defining a calorie, whether they are all created equal, and how much energy you can extract from the food you eat
0:10:57 – Factors influencing total daily energy expenditure
0:23:45 – The challenge of tracking energy expenditure accurately, and the thermic effect of different macronutrients
0:36:39 – Challenges of sustained weight loss: metabolic adaptation, set points, and more
0:43:00 – Weight loss strategies: tracking calories, cheat meals, snacks, fasting, exercise, and more
0:56:28 – Sitting in discomfort, focusing on habits, and other lessons Layne learned as a natural bodybuilder
1:07:07 – Commonalities in people who maintain long-term weight-loss
1:09:25 – Does a ketogenic diet result in more significant energy expenditure?
1:22:23 – The metabolic benefits of exercise, muscle mass, and protein intake
1:28:17 – The impact of lean muscle and strength on lifespan and healthspan
1:37:03 – Hypothetical case study #1: Training program for 50-year-old female
1:41:07 – Muscle protein synthesis in a trained athlete vs. untrained individual following a resistance training program
1:47:50 – Protein and amino acids needed to build and maintain muscle mass
1:54:00 – Nutrition plan for the hypothetical 50-year-old woman starting a program to build lean muscle
2:08:53 – Dispelling myths that excess protein intake increases cancer risk through elevations in mTOR and IGF
2:18:39 – Hypothetical case study #2: Training program for a 50-year-old, trained male wanting to increase muscle mass
2:27:20 – Maximizing hypertrophy while minimizing fatigue—is training necessary for muscular failure?
2:32:38 – Ideal sets and reps for the hypothetical 50-year-old male interested in hypertrophy
2:39:34 – Maximizing hypertrophy by working a muscle at a long muscle length
2:41:08 – Recommended lower body exercise routines and tips about training frequency
2:47:26 – Nutrition plan for the hypothetical 50-year-old male wanting to add muscle
2:52:42 – Cycling weight gain and weight loss when building lean muscle mass, and expectations for progress over time
2:58:17 – Supplements to aid in hypertrophy training
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About:
The Peter Attia Drive is a weekly, ultra-deep-dive podcast focusing on maximizing health, longevity, critical thinking…and a few other things. With over 40 million episodes downloaded, it features topics including fasting, ketosis, Alzheimer’s disease, cancer, mental health, and much more.
Peter is a physician focusing on the applied science of longevity. His practice extensively deals with nutritional interventions, exercise physiology, sleep physiology, emotional and mental health, and pharmacology to increase lifespan (delay the onset of chronic disease) while improving healthspan (quality of life).
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