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#205 - Energy balance, nutrition, & building muscle | Layne Norton, Ph.D. (Pt.2)
02:55:43
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2022/5/2
The Peter Attia Drive
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What is energy balance and the role of calories?
Are all calories created equal?
What factors influence total daily energy expenditure?
How accurate is tracking energy expenditure, and what is the thermic effect of different macronutrients?
What are the challenges of sustained weight loss?
What are effective weight loss strategies?
What lessons did Layne learn as a natural bodybuilder?
What commonalities do people who maintain long-term weight loss share?
Does a ketogenic diet result in greater energy expenditure?
What are the metabolic benefits of exercise, muscle mass, and protein intake?
How does lean muscle and strength impact lifespan and healthspan?
Hypothetical case study #1: Training program for a 50-year-old female
How does muscle protein synthesis differ in trained vs. untrained individuals?
What protein and amino acids are needed to build and maintain muscle mass?
Nutrition plan for a 50-year-old woman starting to build lean muscle
Do excess protein intake and elevations in mTOR and IGF increase cancer risk?
Hypothetical case study #2: Training program for a 50-year-old male wanting to increase muscle mass
Is it necessary to train to muscular failure to maximize hypertrophy?
What are the ideal sets and reps for a 50-year-old male interested in hypertrophy?
How can you maximize hypertrophy by working a muscle at a long muscle length?
What are the recommended lower body exercise routines and training frequency tips?
Nutrition plan for a 50-year-old male wanting to add muscle
How should you cycle weight gain and loss when building lean muscle mass?
What supplements can aid in hypertrophy training?
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