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Dr Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle | Huberman Lab Podcast

Dr Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle | Huberman Lab Podcast sophie 34 Views • 2 years ago

My guest is Layne Norton, Ph.D. (@biolayne1) — one of the world’s foremost experts in nutrition, protein metabolism, muscle gain and fat loss. We discuss the science of energy utilization and balance, the efficacy of different diets (e.g., ketogenic, vegan, vegetarian, carnivore, omnivore), and how best to build lean muscle mass and lose fat. We also discuss optimal protein and fiber intake, the best sources of protein, the correlation between appetite, satiety signals and exercise, along with male and female-specific needs. Dr. Norton also explains how to support a healthy gut microbiome and offers insight into sugar and artificial sweeteners, processed, cooked, and raw foods, supplements, seed oils, and the relationship of LDL/HDL levels to cardiovascular health. This episode serves as a master class in nutrition, metabolism and exercise and is sure to benefit people of all ages and with different health and fitness goals.

#HubermanLab #Nutrition #Exercise

Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://www.drinklmnt.com/huberman
ROKA: https://www.roka.com/huberman
InsideTracker: https://www.insidetracker.com/huberman

Supplements from Momentous
https://www.livemomentous.com/huberman

Huberman Lab Premium
https://hubermanlab.com/premium

Social & Website
Instagram: https://www.instagram.com/hubermanlab
Twitter: https://twitter.com/hubermanlab
Facebook: https://www.facebook.com/hubermanlab
TikTok: https://www.tiktok.com/@hubermanlab
LinkedIn: https://www.linkedin.com/in/andrew-huberman
Website: https://hubermanlab.com
Newsletter: https://hubermanlab.com/neural-network

Dr. Layne Norton
BioLayne: https://biolayne.com
Carbon app: https://joincarbon.com
REPS (Research Explained in Practical Summaries): https://biolayne.com/reps
Books: https://biolaynestore.com/collections/accessories

Articles
Role of Nonexercise Activity Thermogenesis in Resistance to Fat Gain in Humans: https://bit.ly/3UwmmJ2
A potent physiological method to magnify and sustain soleus oxidative metabolism improves glucose and lipid regulation: https://bit.ly/3FLkLuZ
Creatine Supplementation Increases Total Body Water Without Altering Fluid Distribution: https://bit.ly/3T9ki8M
Biology's response to dieting: the impetus for weight regain: https://bit.ly/3UxwUIa

Other Resources
BioLayne – New Research Shows Artificial Sweeteners Mess Up Your Gut? https://youtu.be/6M6RP_YRgVg

Timestamps
00:00:00 Dr. Layne Norton, Nutrition & Fitness
00:02:53 LMNT, ROKA, InsideTracker, Momentous
00:06:50 Calories & Cellular Energy Production
00:12:35 Energy Balance, Food Labels, Fiber
00:15:19 Resting Metabolic Rate, Thermic Effect of Food
00:19:04 Exercise & Non-Exercise Activity Thermogenesis (NEAT)
00:25:49 Losing Weight, Tracking Calories, Daily Weighing
00:29:24 Post-Exercise Metabolic Rate, Appetite
00:35:04 AG1 (Athletic Greens)
00:36:19 Exercise & Appetite, Calorie Trackers, Placebo Effects & Beliefs
00:43:46 Exercise & Satiety Signals, Maintain Weight Loss & Identity
00:56:32 Weight Loss & Maintenance, Diet Adherence
01:03:33 Restrictive Diets & Transition Periods
01:08:03 Gut Health & Appetite
01:16:23 Tool: Supporting Gut Health, Fiber & Longevity
01:23:59 LDL, HDL & Cardiovascular Disease
01:30:31 Leucine, mTOR & Protein Synthesis
01:37:31 Tool: Daily Protein Intake & Muscle Mass
01:44:24 Protein & Fasting, Lean Body Mass
01:55:38 Plant-Based Proteins: Whey, Soy, Leucine, Corn, Pea
02:04:28 Processed Foods
02:11:54 Obesity Epidemic, Calorie Intake & Energy Output
02:17:33 Obesity, Sugar & Fiber, Restriction & Craving
02:25:57 Artificial Sweeteners & Blood Sugar
02:38:55 Artificial Sweeteners & Gut Microbiome, Sucralose, Blood Sugar
02:50:19 Rapid Weight Loss, Satiety & Beliefs
02:58:13 Seed Oils & Obesity, Saturated Fat, Overall Energy Toxicity
03:08:15 Females, Diet, Exercise & Menstrual Cycles
03:14:05 Raw vs. Cooked Foods
03:16:32 Berberine & Glucose Scavenging
03:19:12 Fiber & Gastric Emptying Time
03:21:00 Supplements, Creatine Monohydrate, Rhodiola Rosea
03:30:33 Hard Training; Challenge & Mental Resilience
03:36:12 Carbon App
03:47:11 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

Disclaimer: https://hubermanlab.com/disclaimer

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools | Huberman Lab Podcast #79

Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools | Huberman Lab Podcast #79 sophie 41 Views • 2 years ago

My guest this episode is Jeff Cavaliere, MSPT CSCS, a world-class physical therapist and Certified Strength & Conditioning Specialist. Jeff has coached athletes ranging from novice to professional and has taught science-based physical training protocols to tens of millions of everyday people via his enormously clear and actionable online programs. Jeff is a true expert on proper resistance and cardiovascular training, injury prevention and rehabilitation and has extensive knowledge on proper form, posture, nutrition and supplementation. We discuss how to best design and optimize a physical training program to achieve your specific goals. We also discuss how to build and leverage mental focus during workouts, when and how to stretch, pain management and enhancing workout recovery and sleep, and how to personalize your training and nutrition program over time. Jeff’s knowledge and science-based approach ought to benefit everyone in reaching their desired fitness, aesthetic and overall health goals.

#HubermanLab #Exercise #StrengthTraining

Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Eight Sleep: https://www.eightsleep.com/huberman
ROKA: https://www.roka.com/huberman

Supplements from Momentous
https://www.livemomentous.com/huberman

Social & Website
Instagram - https://www.instagram.com/hubermanlab
Twitter - https://twitter.com/hubermanlab
Facebook - https://www.facebook.com/hubermanlab
TikTok - https://www.tiktok.com/@hubermanlab
Website - https://hubermanlab.com
Newsletter - https://hubermanlab.com/neural-network

Subscribe to the Huberman Lab Podcast
Apple Podcasts: https://apple.co/3thCToZ
Spotify: https://spoti.fi/3PYzuFs
Google Podcasts: https://bit.ly/3amI809
Other platforms: https://hubermanlab.com/follow

Jeff Cavaliere
Website: https://athleanx.com
YouTube: https://www.youtube.com/c/athleanx
Instagram: https://www.instagram.com/athleanx
Twitter: https://twitter.com/trainer2thepros
Facebook: https://www.facebook.com/athleanx

Jeff's Articles on Workout Splits:
https://athleanx.com/articles/the-best-workout-split-for-maximum-muscle-gains
https://athleanx.com/articles/the-best-way-to-split-up-your-workouts-surprise

Hand Grip Dynamometer: https://amzn.to/3P3Y2M9

Jeff's Videos:
Jump Rope Video: https://youtu.be/FpE7TbADcYs
High Pull Video: https://youtu.be/1SnVJDt7jts
Fixing Back Pain Video: https://youtu.be/DWmGArQBtFI

Timestamps
00:00:00 Jeff Cavaliere, Physical Training
00:03:27 Momentous Supplements, AG1 (Athletic Greens), Eight Sleep, ROKA
00:08:38 Tool: A Fitness Plan for General Health
00:13:27 Tool: Optimizing Body Part Training Splits
00:20:12 Two-a-Day Training
00:22:33 Cardiovascular Conditioning, High-Intensity Interval Training (HIIT) & Skills
00:28:24 Tool: Mind-Muscle Connection, The Cavaliere Cramp Contraction Test
00:35:05 “Muscularity” & Resting Tone
00:41:31 Tool: Muscle Recovery & Soreness, Grip Strength
00:50:39 Sleep & Sleep Position
00:57:24 Active (Dynamic) vs. Passive Stretching, Timing & Healing Muscle
01:07:23 Tool: Jumping Rope
01:12:56 Internal & External Rotation, Upright Row vs. High Pull
01:24:27 Back Pain Relief & Medial Glutes, Body Pain & Origins
01:37:39 Tool: Properly Holding Weights & Deepening Grip
01:43:54 Tool: Physical Recovery, Heat & Cold Exposure
01:47:19 Tool: Record Keeping for Training Performance & Rest Time
01:51:47 Nutrition Principles & Consistency, Processed Foods & Sugar
02:00:15 Tool: “Plate Eating”: Protein, Fibrous & Starchy Carbohydrates
02:11:25 Training in Men vs. Women, Training for Kids & Adolescents
02:18:05 Tool: Pre- and Post-Training Nutrition
02:26:30 Intensity & Training Consistency
02:29:53 AthleanX, Jesse Laico & Fitness Journeys
02:38:27 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

Exercise Scientist’s Masterclass On Building Muscle - Dr Mike Israetel (4K)

Exercise Scientist’s Masterclass On Building Muscle - Dr Mike Israetel (4K) sophie 37 Views • 2 years ago

Mike Israetel is a Professor of Exercise and Sport Science at Lehman College and the Co-Founder of Renaissance Periodization.

If you’ve ever wondered “is this exercise actually working” then you are not alone. However there are now scientifically proven optimal methods for building muscle in the most efficient way possible. And today we get to learn from the best teacher on the planet.

Expect to learn the biggest mistakes people make when building muscle, how much stimulation is required to build mass, Mikes's top 10 exercises, the best rep ranges, sets, rest periods and timing between workouts all backed by science, how much you should lift for your bodyweight to know if you’re strong, how to maintain motivation in the gym and much more...

Get a Free Sample Pack of all LMNT Flavours with your first box at https://www.drinklmnt.com/modernwisdom (automatically applied at checkout)

Get 5 Free Travel Packs, Free Liquid Vitamin D and more from AG1 at https://drinkag1.com/wisdom (discount automatically applied)

Get access to every episode 10 hours before YouTube by subscribing for free on Spotify - https://spoti.fi/2LSimPn or Apple Podcasts - https://apple.co/2MNqIgw

Get my free Reading List of 100 life-changing books here - https://chriswillx.com/books/

Try my productivity energy drink Neutonic here - https://neutonic.com/modernwisdom

-

00:00 Intro
00:57 Biggest Mistakes of Training for Muscle Growth
03:47 Which Exercises You Need to Do
10:03 The Stimulus to Fatigue Ratio
13:04 If Mike Could Only Keep 10 Exercises
21:02 Worst Stimulus to Fatigue Exercises
25:27 The Importance of Good Technique
34:30 Using Tempo in Training
43:23 Pausing During Reps
46:38 The Ideal Way to Warmup
52:45 How to Know How Heavy You Should Lift
57:19 Should You Train to Failure?
1:06:16 How Long You Should Rest Between Sets
1:12:35 How Impactful is Session Length?
1:16:25 The Optimal Frequency of Training
1:20:54 Weight Progression Over Time
1:31:26 The Science of Training Splits
1:39:07 Advice to People Not Seeing Progress
1:45:15 Is Motivation Scientifically Reliable?
1:57:07 Where to Find Mike

-

Get in touch in the comments below or head to...
Instagram: https://www.instagram.com/chriswillx
Twitter: https://www.twitter.com/chriswillx
Email: https://chriswillx.com/contact/

A terrible guide to the terrible terminology of U.S. Health Insurance

A terrible guide to the terrible terminology of U.S. Health Insurance musa 37 Views • 2 years ago

hahaha this system sucks.
a huge thanks to my Patreon for giving me a chance to do this way-too-big video: https://patreon.com/briandavidgilbert

filmed by Karen Han: https://twitter.com/karenyhan
music by Louie Zong, check out the album "Business": https://louiezong.bandcamp.com/

MERCH: https://store.dftba.com/collec....tions/brian-david-gi
STREAMS: https://twitch.tv/briandavidgilbert
STREAM ARCHIVE: https://www.youtube.com/channe....l/UCqbwf1q9hkT8E4zPs
INSTA: https://instagram.com/briamgilbert
WEBSITE: https://www.briandavidgilbert.com/

Looking to get involved in healthcare reform? Check for any state/local groups or groups in your profession (especially if you are a nurse/doctor/medical student!) to join or support! Here's a relatively comprehensive Wiki page on U.S. Healthcare Reform Advocacy Groups to give you starting point: https://en.wikipedia.org/wiki/....List_of_healthcare_r

ARTICLES REFERENCED IN THE VIDEO:
- "Brian David Gilbert Begins Comprehensive Deep Dive Into How to Get Health Insurance Now": https://hard-drive.net/brian-d....avid-gilbert-begins-
- "FORMULARY (LIST OF COVERED DRUGS) FOR BLUE SHIELD OF CALIFORNIA MEDICARE PLANS": https://www.blueshieldca.com/b....sca/bsc/wcm/connect/
- "Analysis: Half of Emergency Ambulance Rides Lead to Out-of-Network Bills for Privately Insured Patients": https://www.kff.org/health-cos....ts/press-release/ana
- "Can Hospitals Use an Out-of-Network Anesthesiologist or Physician?": https://www.ushealthgroup.com/....2021/04/14/can-hospi
- "What Medicare Covers": https://www.medicare.gov/what-medicare-covers
- "Nebraska Medicare Eligibility": https://dhhs.ne.gov/Pages/Medi....caid-Eligibility.asp
- "Millions of kids qualify for Medicaid. Biden funds outreach to boost enrollment": https://www.npr.org/sections/h....ealth-shots/2022/07/
- "Open Secrets: Client Profile: Blue Cross/Blue Shield": https://www.opensecrets.org/federal-lobbying/clients/summary?cycle=2021&id=D000000109&name=Blue+Cross%2FBlue+Shield

SECTIONS:
00:00 - Intro
01:52 - Health Insurance
02:53 - Dental & Vision Insurance
03:42 - Premium
04:19 - Deductible
07:08 - Copays & Coinsurance, Out-of-Pocket Maximum
09:58 - Drug Tiers, Drug Formulary
11:53 - Open Enrollment, Qualifying Life Event, COBRA, Special Enrollment Period
14:40 - In-Network, Out-of-Network, Multi-Tier Network
17:03 - HMO, PPO, EPO, POS Plans
19:08 - HSA, FSA, MSA, HRA
22:14 - Medicare & Medicaid
25:19 - Obfuscation
27:02 - So... what now?
29:19 - Credits

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