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6 Things I’ve Changed My Mind On! 1BCAA Supplementation: My PhD research involved BCAAs. I used supplemental BCAAs for 15 years. My 1st supplement company sold a product with BCAA. I stopped recommending them because of evidence & my current company @outworknutritionofficial does not have a BCAA product because...

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Layne Norton, PhD

230,371 subscribers

44,655 Aufrufe • vor 1 Jahr •via X (Twitter)

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9 Kommentare

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GrepMedvor 1 Jahr

Probably been following you for a decade. One of the few honest evidence based influencers out there in a sea of grifters.

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Matt Portwoodvor 1 Jahr

Respect Layne. I am glad to see someone at your level acknowledging where the research is pointing, and not being dogmatic. I'm also excited and glad to see that the research is pointing to what I've been seeing in coaching practice for many years now, which is that a lot of the "details" don't matter, unless those details help a person find enjoyable and sustainable daily consistency in food intake, activity, and overall lifestyle in alignment with long term health. I hope the entire conversation in the industry continues to shift more and more to focus on sustainability and solving for that at a population level. Good stuff my man.

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Craig | Legendary Fatherhoodvor 1 Jahr

Man the normies are not going to like this.

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bobbyscaps.eth👺vor 1 Jahr

Research is research and you must evolve.

Profilbild von Alfred
Alfredvor 1 Jahr

Congrats on always being wrong

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finleyvor 1 Jahr

LDL-C is still miles behind apob, triglycerides, A1c, and hs crp in terms of risk factors...

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Mike in Woodbridge 🔊🔊vor 1 Jahr

@BioLayne the KING of nuanced discussions- thank you!

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Dariusvor 1 Jahr

"strong opinions, loosely held." straight to the point <2 mins, not dogmatic and intellectually honest. bravo Layne!

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David Aamesvor 1 Jahr

I follow Layne because he is open minded and non biased. He follows the facts and science, rather than pushing his own agenda or defending his own ideas. This is a great example of that. I’d like to see more research and attention into the relationship of blood sugar, insulin sensitivity and the associated nutrient partitioning that goes with it. I think it plays a much bigger part than people give it credit for. Not so much for being anabolic, but for the ability to shift the ratio of fat:muscle gained when bulking. Well timed slow insulin release combined with timing of fat oxidation and prevention of fat accumulation. L-carnitine possibly being a superstar when times correctly with insulin and cardio.

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Intermittent Fasting Destroys Your Gains?! A new study (PMID: 40241374) on intermittent fasting (IF) out of Grant Tinsley, PhD lab in collaboration with other colleagues of mine on social media like Menno Henselmans & Andy Galpin, PhD looked to examine the effects of continuous meal feeding pattern (CMF) vs. IF on body composition, strength, & performance, in well-trained men & women over 8 weeks. Several other studies have examined CMF vs. IF but this was the first study to have people eat in a calorie surplus (10% above maintenance calories) & eat a high protein diet (2.2g/kg body weight). The people in the IF group performed their exercise fasted & then ate their first meal after training & kept all their meals within an 8 hour feeding window The results of the study were mixed in favor of CMF & IF. There were no differences between the groups in the amount of fat free mass added, but there were differences in various other measures. The IF group did not gain as much strength on the squat as people following CMF. The group following IF also was not able to complete as many repetitions overall through the course of study, which makes sense because the IF group also reported feeling more fatigued that the CMF group. However, the IF group also gained less body fat than the CMF group The difference in fat mass is in opposition to other studies examining IF vs. CMF that equate calories & protein showing no difference in fat mass changes (PMID: 31614992) however, none of those studies were looking at resistance training in a calorie surplus. So does that mean IF magically reduces fat gain in these conditions? I spoke to Menno about this & his take was the same as mine: it is likely that the people in the IF group ate less without realizing it Overall this study adds to the body of literature that demonstrates normal IF like 16:8 produces similar outcomes in muscle gain compared to CMF. Other more extreme forms of IF like alternate day fasting do show worse lean mass outcomes compared to CMF (PMID: 34135111). The differences in performance & body fat are interesting but we need more research before drawing strong conclusions
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Intermittent Fasting Destroys Your Gains?! A new study (PMID: 40241374) on intermittent fasting (IF) out of Grant Tinsley, PhD lab in collaboration with other colleagues of mine on social media like Menno Henselmans & Andy Galpin, PhD looked to examine the effects of continuous meal feeding pattern (CMF) vs. IF on body composition, strength, & performance, in well-trained men & women over 8 weeks. Several other studies have examined CMF vs. IF but this was the first study to have people eat in a calorie surplus (10% above maintenance calories) & eat a high protein diet (2.2g/kg body weight). The people in the IF group performed their exercise fasted & then ate their first meal after training & kept all their meals within an 8 hour feeding window The results of the study were mixed in favor of CMF & IF. There were no differences between the groups in the amount of fat free mass added, but there were differences in various other measures. The IF group did not gain as much strength on the squat as people following CMF. The group following IF also was not able to complete as many repetitions overall through the course of study, which makes sense because the IF group also reported feeling more fatigued that the CMF group. However, the IF group also gained less body fat than the CMF group The difference in fat mass is in opposition to other studies examining IF vs. CMF that equate calories & protein showing no difference in fat mass changes (PMID: 31614992) however, none of those studies were looking at resistance training in a calorie surplus. So does that mean IF magically reduces fat gain in these conditions? I spoke to Menno about this & his take was the same as mine: it is likely that the people in the IF group ate less without realizing it Overall this study adds to the body of literature that demonstrates normal IF like 16:8 produces similar outcomes in muscle gain compared to CMF. Other more extreme forms of IF like alternate day fasting do show worse lean mass outcomes compared to CMF (PMID: 34135111). The differences in performance & body fat are interesting but we need more research before drawing strong conclusions

Layne Norton, PhD

53,232 Aufrufe • vor 1 Jahr

Your Kids Don’t Eat too Many Calories… IT’S THE CARBS! This video is from Jason Whittrock where he is demonstrating that continuous glucose monitor shows a glucose increase in response to eating chicken nuggets In the least shocking news of 2025 thus far… they chicken nuggets increase blood glucose Big deal He claims kids aren’t eating too many calories, implying that it is the carbs that are the problem. He claims that kids aren’t eating too many calories because obesity affects poor families more, trying to imply that poor kids must eat less calories because they have less money… BUT WHAT DOES THE DATA ACTUALLY SAY????? Oh well look at that, poor families actually eat MORE calories compared to middle class & upper class families (PMIDs: 26809142, 27994148, & 31082447) OOPSIE! Guess he either didn’t bother to look up the actual research data or knew about it & didn’t care As for carbs causing obesity, this has been debunked many times over. In a large meta-analysis of controlled feeding studies that equated calories & protein but varied carbohydrate & fat intake, researchers found that people in high carb/low fat diets actually lost slightly MORE body fat than people following low carb high fat diets (about 16g more body fat loss per day… not a huge difference) PMID: 28193517. These results have even been demonstrated with huge differences in carb intake (over 300g per day vs. ketogenic diet) & insulin release (PMID: 27385608) While I agree with Jason that chicken nuggets probably aren’t the best nutritional choice, it’s not because they have breading, it’s because they tend to be high in calories overall. Sorry Jason, calories mattercise Makes You Smarter It seems like every day, new data is emerging demonstrating that the benefits of exercise extend far beyond the physical & go well into the mental space of the brain. Research has shown exercise can improve symptoms of depression, schizophrenia, bi-polar, & anxiety but more research is also demonstrating that exercise can enhance cognitive performance in healthy people This is highlighted by a new meta-analysis demonstrating that exercise of various forms improved academic performance in college students (PMID: 39310016). While the mechanisms behind the way this works still need to be further elucidated, we are starting to discover more & more that what happens in the body affects the mind & what happens in the mind affects the body. In the reverse direction, we see psychological stress associated with greater pain sensitivity, autoimmune disorders, cardiovascular disease, cancer, and all cause mortality (PMIDs: 31568044, 32983091, 18371552, 34830968, & 27407085) E]]] want to take care of your body, take care of your mind.]
3:15

Your Kids Don’t Eat too Many Calories… IT’S THE CARBS! This video is from Jason Whittrock where he is demonstrating that continuous glucose monitor shows a glucose increase in response to eating chicken nuggets In the least shocking news of 2025 thus far… they chicken nuggets increase blood glucose Big deal He claims kids aren’t eating too many calories, implying that it is the carbs that are the problem. He claims that kids aren’t eating too many calories because obesity affects poor families more, trying to imply that poor kids must eat less calories because they have less money… BUT WHAT DOES THE DATA ACTUALLY SAY????? Oh well look at that, poor families actually eat MORE calories compared to middle class & upper class families (PMIDs: 26809142, 27994148, & 31082447) OOPSIE! Guess he either didn’t bother to look up the actual research data or knew about it & didn’t care As for carbs causing obesity, this has been debunked many times over. In a large meta-analysis of controlled feeding studies that equated calories & protein but varied carbohydrate & fat intake, researchers found that people in high carb/low fat diets actually lost slightly MORE body fat than people following low carb high fat diets (about 16g more body fat loss per day… not a huge difference) PMID: 28193517. These results have even been demonstrated with huge differences in carb intake (over 300g per day vs. ketogenic diet) & insulin release (PMID: 27385608) While I agree with Jason that chicken nuggets probably aren’t the best nutritional choice, it’s not because they have breading, it’s because they tend to be high in calories overall. Sorry Jason, calories mattercise Makes You Smarter It seems like every day, new data is emerging demonstrating that the benefits of exercise extend far beyond the physical & go well into the mental space of the brain. Research has shown exercise can improve symptoms of depression, schizophrenia, bi-polar, & anxiety but more research is also demonstrating that exercise can enhance cognitive performance in healthy people This is highlighted by a new meta-analysis demonstrating that exercise of various forms improved academic performance in college students (PMID: 39310016). While the mechanisms behind the way this works still need to be further elucidated, we are starting to discover more & more that what happens in the body affects the mind & what happens in the mind affects the body. In the reverse direction, we see psychological stress associated with greater pain sensitivity, autoimmune disorders, cardiovascular disease, cancer, and all cause mortality (PMIDs: 31568044, 32983091, 18371552, 34830968, & 27407085) E]]] want to take care of your body, take care of your mind.]

Layne Norton, PhD

26,162 Aufrufe • vor 1 Jahr

mingyu sharing his cardio routine 🐶 cardio? i hate it. as you all know, i extremely hate cardio and i think i'm bad at dieting 🐶 what i do for cardio is that i have to exercise in the morning when i'm dieting. i wake up in the morning and walk slowly for a long time on an empty stomach. not really like running when you're on a treadmill but kind of a jog then i do it for a long time - in a way that i can wake my body up and remove my puffiness, then i eat something healthy then work out. rather than exercising in a fast pace for 20 minutes, i like doing it slowly and for a long time but that's the hardest. you know what i mean right? 🐶 other forms of cardio that i do is the stairmaster or i just go for a run outside, but when i go for a run i just get way too excited... anyway doing it on an empty stomach in the morning is the best for me 🐶 also if you go on youtube– i'll upload it on my ig story soon, but there are tabata exercises there for abs or whole body. i wake up in the morning and do that alone! 20 minutes and you'll be sweating profusely!
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mingyu sharing his cardio routine 🐶 cardio? i hate it. as you all know, i extremely hate cardio and i think i'm bad at dieting 🐶 what i do for cardio is that i have to exercise in the morning when i'm dieting. i wake up in the morning and walk slowly for a long time on an empty stomach. not really like running when you're on a treadmill but kind of a jog then i do it for a long time - in a way that i can wake my body up and remove my puffiness, then i eat something healthy then work out. rather than exercising in a fast pace for 20 minutes, i like doing it slowly and for a long time but that's the hardest. you know what i mean right? 🐶 other forms of cardio that i do is the stairmaster or i just go for a run outside, but when i go for a run i just get way too excited... anyway doing it on an empty stomach in the morning is the best for me 🐶 also if you go on youtube– i'll upload it on my ig story soon, but there are tabata exercises there for abs or whole body. i wake up in the morning and do that alone! 20 minutes and you'll be sweating profusely!

🐶

85,920 Aufrufe • vor 2 Monaten

👩🏻 actually, i heard that sunbaenim is the god of dieting 🍑 maybe it’s because i gained quite a lot of weight while i was in the military, and then lost a lot of it when i came out, so i think that’s why they said that. i lost 10kg 👩🏻 10kg?! 🍑 i lost 10kg in about 3 months. i made an investment in myself. i bought a treadmill for my home. there’s something called “my mountain” that lets you raise the incline a lot, like you’re climbing a mountain. if possible, instead of doing fasted cardio in the morning, i raise the incline and try to use it for at least 15–20 minutes. 👩🏻 is 15–20 minutes considered a long time? 🍑 it depends on the person’s condition. when i’m feeling pretty good, 30 minutes is fine. but when i’m really tired, even 15 minutes makes my head spin 👩🏻 i think that’s because you’re fasting 🍑 they say that’s when your body starts burning fat 👩🏻 when you’re fasting? 🍑 yes 👩🏻 does fat burn when you’re dizzy? 🍑 apparently there are two situations where fat gets burned. it burns when you’re fasting (exercising on an empty stomach). the other is when you do strength training first, you use carbohydrates (for energy), and then when you do cardio afterward, your body starts burning fat.
1:19

👩🏻 actually, i heard that sunbaenim is the god of dieting 🍑 maybe it’s because i gained quite a lot of weight while i was in the military, and then lost a lot of it when i came out, so i think that’s why they said that. i lost 10kg 👩🏻 10kg?! 🍑 i lost 10kg in about 3 months. i made an investment in myself. i bought a treadmill for my home. there’s something called “my mountain” that lets you raise the incline a lot, like you’re climbing a mountain. if possible, instead of doing fasted cardio in the morning, i raise the incline and try to use it for at least 15–20 minutes. 👩🏻 is 15–20 minutes considered a long time? 🍑 it depends on the person’s condition. when i’m feeling pretty good, 30 minutes is fine. but when i’m really tired, even 15 minutes makes my head spin 👩🏻 i think that’s because you’re fasting 🍑 they say that’s when your body starts burning fat 👩🏻 when you’re fasting? 🍑 yes 👩🏻 does fat burn when you’re dizzy? 🍑 apparently there are two situations where fat gets burned. it burns when you’re fasting (exercising on an empty stomach). the other is when you do strength training first, you use carbohydrates (for energy), and then when you do cardio afterward, your body starts burning fat.

𝐣𝐨𝐲𝐜𝐞

32,616 Aufrufe • vor 4 Monaten

Plant Protein is as Good as Animal Protein for Building Muscle? New Study Breakdown! A new study just dropped demonstrating that a plent blend was as good as whey protein at building muscle over 12 weeks in untrained men undergoing a resistance training program. The headline may surprise some of you, but when I read the full study, I was not surprised at all… why? Because the plant blend was matched to whey in leucine and total EAAs. When you equalize the actual anabolic signals, the gap closes — which is exactly what my PhD thesis showed nearly 20 years ago. Study details (PMID: 41059835) • Randomized, controlled trial in untrained men • Whey vs. plant blend (pea + soy + added leucine) • 12-week supervised resistance-training program • Outcomes: quadriceps cross-sectional area (ultrasound), DEXA, lower-body strength • Result: Both groups improved significantly, with no between-group differences in hypertrophy or strength. This is in line with my PhD research which demonstrated that wheat (a poor protein for stimulating muscle protein synthesis) was as good as whey at stimulating MPS when leucine was added to wheat protein to match the leucine content of whey (PMID: 22818257) Important nuance: The plant blend used in this study is not commercially available, and appears that it was formulated + fortified to match whey’s leucine/EAA profile. That’s why it performed similarly, not because all plant proteins are inherently equivalent to whey for anabolism If your plant protein is low in leucine or EAAs… the results won’t look like this. That said, a plant protein sources can still be as anabolic as animal protein sources if their leucine/EAA content is high enough or if you consume enough protein overall
2:56

Plant Protein is as Good as Animal Protein for Building Muscle? New Study Breakdown! A new study just dropped demonstrating that a plent blend was as good as whey protein at building muscle over 12 weeks in untrained men undergoing a resistance training program. The headline may surprise some of you, but when I read the full study, I was not surprised at all… why? Because the plant blend was matched to whey in leucine and total EAAs. When you equalize the actual anabolic signals, the gap closes — which is exactly what my PhD thesis showed nearly 20 years ago. Study details (PMID: 41059835) • Randomized, controlled trial in untrained men • Whey vs. plant blend (pea + soy + added leucine) • 12-week supervised resistance-training program • Outcomes: quadriceps cross-sectional area (ultrasound), DEXA, lower-body strength • Result: Both groups improved significantly, with no between-group differences in hypertrophy or strength. This is in line with my PhD research which demonstrated that wheat (a poor protein for stimulating muscle protein synthesis) was as good as whey at stimulating MPS when leucine was added to wheat protein to match the leucine content of whey (PMID: 22818257) Important nuance: The plant blend used in this study is not commercially available, and appears that it was formulated + fortified to match whey’s leucine/EAA profile. That’s why it performed similarly, not because all plant proteins are inherently equivalent to whey for anabolism If your plant protein is low in leucine or EAAs… the results won’t look like this. That said, a plant protein sources can still be as anabolic as animal protein sources if their leucine/EAA content is high enough or if you consume enough protein overall

Layne Norton, PhD

27,356 Aufrufe • vor 9 Monaten

Most people think fat adaptation just means your body burns fat for fuel. That is true but it is only the beginning of the story. Here is what actually happens when you become fat adapted. Your insulin drops. Your blood sugar stabilizes. Your inflammation starts to go away. Your hunger stops spiking because you are no longer on that blood sugar roller coaster all day long. Your energy becomes steady and consistent instead of crashing and spiking with every meal. And then the thing everyone is actually waiting for, your body starts tapping into your stored fat because it finally has permission to access it. That is the turning point. That is when everything changes. When you are stuck in sugar burning mode your body literally cannot access your fat stores efficiently because insulin is keeping them locked up. The moment you stop flooding your system with glucose your insulin normalizes, the lock comes off, and your body starts doing what it was always designed to do. This is not just weight loss. This is metabolic stability. This is your body repairing itself. This is the moment your body stops working against you and starts working with you. I teach exactly how I got there in my book This Is Not About Weight Loss. The link is in my bio. There are also free resources there to get you started. Eat the fat. 🥩👑
1:11

Most people think fat adaptation just means your body burns fat for fuel. That is true but it is only the beginning of the story. Here is what actually happens when you become fat adapted. Your insulin drops. Your blood sugar stabilizes. Your inflammation starts to go away. Your hunger stops spiking because you are no longer on that blood sugar roller coaster all day long. Your energy becomes steady and consistent instead of crashing and spiking with every meal. And then the thing everyone is actually waiting for, your body starts tapping into your stored fat because it finally has permission to access it. That is the turning point. That is when everything changes. When you are stuck in sugar burning mode your body literally cannot access your fat stores efficiently because insulin is keeping them locked up. The moment you stop flooding your system with glucose your insulin normalizes, the lock comes off, and your body starts doing what it was always designed to do. This is not just weight loss. This is metabolic stability. This is your body repairing itself. This is the moment your body stops working against you and starts working with you. I teach exactly how I got there in my book This Is Not About Weight Loss. The link is in my bio. There are also free resources there to get you started. Eat the fat. 🥩👑

Queen of Carni

11,330 Aufrufe • vor 6 Monaten

Gary Brecka shared a dead-simple morning rule that flipped how I think about fat loss. The 30/30/30 rule (popularized by Tim Ferriss in The 4-Hour Body): 30 grams of protein within 30 minutes of waking, followed by 30 minutes of steady-state cardio (heart rate ≤ 135 bpm — you should be able to talk or read comfortably). His key insight: you don’t actually burn fat during intense exercise — you burn it at rest. If you go too hard without amino acids in your system, your body starts pulling from lean muscle instead. So the gentle cardio after protein keeps you in fat-burning mode while protecting muscle. It’s one of those “why didn’t I hear this sooner” protocols. Science nugget: This approach leverages the fact that low-intensity steady-state cardio (LISS) primarily uses fat as fuel when performed in a fasted or low-insulin state after protein intake, helping preserve muscle while promoting fat oxidation during and after the session. What’s one simple morning habit that’s made the biggest difference for your energy or body composition?
0:37

Gary Brecka shared a dead-simple morning rule that flipped how I think about fat loss. The 30/30/30 rule (popularized by Tim Ferriss in The 4-Hour Body): 30 grams of protein within 30 minutes of waking, followed by 30 minutes of steady-state cardio (heart rate ≤ 135 bpm — you should be able to talk or read comfortably). His key insight: you don’t actually burn fat during intense exercise — you burn it at rest. If you go too hard without amino acids in your system, your body starts pulling from lean muscle instead. So the gentle cardio after protein keeps you in fat-burning mode while protecting muscle. It’s one of those “why didn’t I hear this sooner” protocols. Science nugget: This approach leverages the fact that low-intensity steady-state cardio (LISS) primarily uses fat as fuel when performed in a fasted or low-insulin state after protein intake, helping preserve muscle while promoting fat oxidation during and after the session. What’s one simple morning habit that’s made the biggest difference for your energy or body composition?

Camus

166,216 Aufrufe • vor 5 Monaten

Just read a heated debate between two bodybuilders about fasted cardio. The argument is that studies don’t support it being any better than fed cardio. In fact, it may be inferior. Let’s see what John Meadows thought about fasted cardio and those studies. My personal, anecdotal experience is that fasted cardio was one of the tools I used to get into the best shape of my life, multiple times in the past. Now that I have more freedom, I do both... But every time I miss my morning fasted cardio session, I feel like I didn’t do 100% of what I know has worked best for me. It’s always in the back of my mind that fasted cardio might be more effective, simply because that’s been my experience. My take is this: if you’ve tried something, anything many times over and you just know it works for you, why try to fix it? Just because some studies say there might be a better way? Like John Meadows said: “You can find a study that supports anything you believe in. If you believe you shouldn’t do it, or you should do it, it doesn’t matter... you’ll find a study that agrees with you. So everybody is right and everybody is wrong.” Later he added: “Experiment and find out if it works for you.” That’s what I think bodybuilding is all about. No study should override your personal experience and convictions or determine your individual choices about how you do things. Because when it comes to bodybuilding and your own body, you’re not a participant in someone else’s study. You’re studying yourself through trial and error. You’re your own experiment.
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Just read a heated debate between two bodybuilders about fasted cardio. The argument is that studies don’t support it being any better than fed cardio. In fact, it may be inferior. Let’s see what John Meadows thought about fasted cardio and those studies. My personal, anecdotal experience is that fasted cardio was one of the tools I used to get into the best shape of my life, multiple times in the past. Now that I have more freedom, I do both... But every time I miss my morning fasted cardio session, I feel like I didn’t do 100% of what I know has worked best for me. It’s always in the back of my mind that fasted cardio might be more effective, simply because that’s been my experience. My take is this: if you’ve tried something, anything many times over and you just know it works for you, why try to fix it? Just because some studies say there might be a better way? Like John Meadows said: “You can find a study that supports anything you believe in. If you believe you shouldn’t do it, or you should do it, it doesn’t matter... you’ll find a study that agrees with you. So everybody is right and everybody is wrong.” Later he added: “Experiment and find out if it works for you.” That’s what I think bodybuilding is all about. No study should override your personal experience and convictions or determine your individual choices about how you do things. Because when it comes to bodybuilding and your own body, you’re not a participant in someone else’s study. You’re studying yourself through trial and error. You’re your own experiment.

Bartek Ka

61,976 Aufrufe • vor 1 Monat

It's an off catalog ruby Daytona. The only other one I know to exist is on the wrist of Federer's wife. I was honored because this was a perfect thing to wear with my Tiffany $30 million card that I caused a commotion with. As a watch collector, I will admit when I received this piece, I wept. Because it took my whole life to get to where I got this Rolex. Listen, there are things in your life that are really not about money. This is the honor of watchmaking as art.
1:02

It's an off catalog ruby Daytona. The only other one I know to exist is on the wrist of Federer's wife. I was honored because this was a perfect thing to wear with my Tiffany $30 million card that I caused a commotion with. As a watch collector, I will admit when I received this piece, I wept. Because it took my whole life to get to where I got this Rolex. Listen, there are things in your life that are really not about money. This is the honor of watchmaking as art.

Kevin O'Leary aka Mr. Wonderful

16,644 Aufrufe • vor 5 Monaten

Fasting is NOT Superior for Autophagy Autophagy has become the biggest buzzword in nutrition in the last 5 years & whenever I do videos or posts on intermittent fasting & why it is a useful tool for fat loss, but NOT superior to other calorie equated diets, people invariably say that ‘tHeSe StUdIeS dOn’T aCcOuNt FoR aUtoPhAgY!’ When I cite studies showing that normal calorie restriction gets the same benefits as calorie equated fasting diets, people often say that fasting gets you the benefits WITHOUT calorie restriction. Well, a very highly controlled study showed that this is NOT the case Well this study did (PMID: 34135111). They had people follow one of 3 diets: 1) Alternate day fasting without calorie restriction where they ate 200% of their maintenance calories on feeding days, & 0% the next day (200:0) & continued to alternate them throughout the course of the study 2) Alternate day fasting with 25% calorie restriction where they ate 150% of their maintenance calories on feeding days & 0% the next day (150:0) & continued to alternate those throughout the course of the study or 3) Continuous calorie restriction where they had people eat 75% of their maintenance calories every day for the duration of the study (75:75) Both the 150:0 & 75:75 diets reduced body weight to the same extent, but the 75:75 group lost slightly more fat mass & retained slightly more lean mass than the 150:0 fasting group. Both restricted groups lost more body fat & weight than the 200:0 group which did not lose weight or fat. Markers of autophagy were also equivalent between the 150:0 & 75:75 groups as well as other adipose tissue genes, gut hormones, and markers of cardiometabolic health This study demonstrates that it is the caloric restriction that drives these improvements in health & the changes in autophagy, NOT because fasting has some magical effect on autophagy that exists outside of the caloric restriction it imposes I am NOT saying fasting is bad. I’m not saying it’s not a useful tool or that you can’t lose fat with it. You can & it can be a great tool for many people… it’s just not magic like many proponents of fasting try to make it out to be Tired of the diet wars & not knowing how to make sense of all the contradictory information out there? Comment ‘FRAMEWORK’ and I’ll send you my simplified guide on how to lose fat & build muscle for FREE
5:30

Fasting is NOT Superior for Autophagy Autophagy has become the biggest buzzword in nutrition in the last 5 years & whenever I do videos or posts on intermittent fasting & why it is a useful tool for fat loss, but NOT superior to other calorie equated diets, people invariably say that ‘tHeSe StUdIeS dOn’T aCcOuNt FoR aUtoPhAgY!’ When I cite studies showing that normal calorie restriction gets the same benefits as calorie equated fasting diets, people often say that fasting gets you the benefits WITHOUT calorie restriction. Well, a very highly controlled study showed that this is NOT the case Well this study did (PMID: 34135111). They had people follow one of 3 diets: 1) Alternate day fasting without calorie restriction where they ate 200% of their maintenance calories on feeding days, & 0% the next day (200:0) & continued to alternate them throughout the course of the study 2) Alternate day fasting with 25% calorie restriction where they ate 150% of their maintenance calories on feeding days & 0% the next day (150:0) & continued to alternate those throughout the course of the study or 3) Continuous calorie restriction where they had people eat 75% of their maintenance calories every day for the duration of the study (75:75) Both the 150:0 & 75:75 diets reduced body weight to the same extent, but the 75:75 group lost slightly more fat mass & retained slightly more lean mass than the 150:0 fasting group. Both restricted groups lost more body fat & weight than the 200:0 group which did not lose weight or fat. Markers of autophagy were also equivalent between the 150:0 & 75:75 groups as well as other adipose tissue genes, gut hormones, and markers of cardiometabolic health This study demonstrates that it is the caloric restriction that drives these improvements in health & the changes in autophagy, NOT because fasting has some magical effect on autophagy that exists outside of the caloric restriction it imposes I am NOT saying fasting is bad. I’m not saying it’s not a useful tool or that you can’t lose fat with it. You can & it can be a great tool for many people… it’s just not magic like many proponents of fasting try to make it out to be Tired of the diet wars & not knowing how to make sense of all the contradictory information out there? Comment ‘FRAMEWORK’ and I’ll send you my simplified guide on how to lose fat & build muscle for FREE

Layne Norton, PhD

29,887 Aufrufe • vor 1 Jahr

Everyone keeps telling her to eat less fat so her body will burn stored fat. But it is not working. And there is a reason for that. When you come from a background of insulin resistance your body has literally lost the ability to tap into stored fat. Elevated insulin for extended periods shoves glucose into your fat cells and locks it behind closed doors. Your liver is still running around looking for glucose because that is all it has ever known. You cannot fix that by eating less fat. You fix it by flooding your body with fat. I am talking 150 to 200 grams a day. You have to force your liver to stop looking for glucose and finally accept fat as its fuel source. That is not maintenance eating. That is metabolic retraining. And before you close this post let me remind you what fat actually does for your body. Your brain is nearly 60% fat. Every single one of your hormones is made from fat. Your cell membranes are made from fat. Fat carries your fat soluble vitamins, A, D, E and K, without fat you cannot absorb them at all. Fat keeps you satiated, stabilizes your mood, gives you steady energy, and keeps your hormones balanced. Fat is not the enemy. Fat is literally the building material your body runs on. About 70% of your calories should be coming from fat. That is not a typo. Once your liver concedes and fat becomes the rule of the land that is fat adaptation. And THAT is when you can start pulling back on dietary fat slightly and let your body tap into its own stores. That is when the weight really starts moving. I know it sounds completely backwards. I lived on low fat my entire life and ballooned to 330 pounds eating way too many carbohydrates. It took me months to unlearn everything I had been taught. The answer has always been fat. It will always be fat.👑
3:38

Everyone keeps telling her to eat less fat so her body will burn stored fat. But it is not working. And there is a reason for that. When you come from a background of insulin resistance your body has literally lost the ability to tap into stored fat. Elevated insulin for extended periods shoves glucose into your fat cells and locks it behind closed doors. Your liver is still running around looking for glucose because that is all it has ever known. You cannot fix that by eating less fat. You fix it by flooding your body with fat. I am talking 150 to 200 grams a day. You have to force your liver to stop looking for glucose and finally accept fat as its fuel source. That is not maintenance eating. That is metabolic retraining. And before you close this post let me remind you what fat actually does for your body. Your brain is nearly 60% fat. Every single one of your hormones is made from fat. Your cell membranes are made from fat. Fat carries your fat soluble vitamins, A, D, E and K, without fat you cannot absorb them at all. Fat keeps you satiated, stabilizes your mood, gives you steady energy, and keeps your hormones balanced. Fat is not the enemy. Fat is literally the building material your body runs on. About 70% of your calories should be coming from fat. That is not a typo. Once your liver concedes and fat becomes the rule of the land that is fat adaptation. And THAT is when you can start pulling back on dietary fat slightly and let your body tap into its own stores. That is when the weight really starts moving. I know it sounds completely backwards. I lived on low fat my entire life and ballooned to 330 pounds eating way too many carbohydrates. It took me months to unlearn everything I had been taught. The answer has always been fat. It will always be fat.👑

Queen of Carni

18,088 Aufrufe • vor 6 Monaten

Draymond Green calls out Adam Silver and the NBA for the new All Star format calling it a joke to the league: “Best in the East, Best in the West it works when the game is good. We doing all this different gimmicks makes it more of a joke. It looks good for a year it’s a quick fix, but then you are like I don’t want to see that again. Because it wasn’t the game I grew up on. I can’t see this World vs USA and then equated to when KG was on the East, Shaq was on the West. I can’t do that it doesn’t make sense to me it’s not the same thing”
1:34

Draymond Green calls out Adam Silver and the NBA for the new All Star format calling it a joke to the league: “Best in the East, Best in the West it works when the game is good. We doing all this different gimmicks makes it more of a joke. It looks good for a year it’s a quick fix, but then you are like I don’t want to see that again. Because it wasn’t the game I grew up on. I can’t see this World vs USA and then equated to when KG was on the East, Shaq was on the West. I can’t do that it doesn’t make sense to me it’s not the same thing”

Ahmed/The Ears/IG: BigBizTheGod 🇸🇴

547,515 Aufrufe • vor 7 Monaten