Podcast Summary
Lane Norton's Journey: The Power of Perseverance: Lane Norton's success in bodybuilding, powerlifting, and nutrition research stems from his commitment, dedication, and determination, demonstrating the importance of perseverance and deep understanding in achieving goals.
Commitment, dedication, and determination are key factors in achieving success in various areas of life, as demonstrated by Lane Norton's journey in bodybuilding, powerlifting, and nutrition research. Despite not appearing naturally gifted, Lane's relentless pursuit of knowledge and improvement has led him to a deep understanding of training, nutrition, and the underlying biological mechanisms. Our conversation with Lane delved into topics such as hormones like IGF, growth hormone, and cortisol, and their roles in body composition and health. Despite not covering all intended topics in this episode, Lane has graciously agreed to return for a future discussion. Overall, Lane's story is a testament to the power of perseverance and the importance of a deep understanding of the subjects we're passionate about.
From bullying victim to weightlifter: Finding confidence and self-improvement: Weightlifting provided a safe space for personal growth, offering measurable progress and a sense of fairness, even during self-guided training.
The interviewee discovered his passion for weightlifting as a means to build self-confidence and overcome bullying during his childhood. He found solace in the gym, not just for physical benefits, but also for the measurable progress and sense of fairness it offered. Initially, his training was self-guided, relying on library books and high school classes. Later, he entered a drug-tested bodybuilding competition as a teenager, sticking to his personal ethos. Through consistent effort, he continued to make progress, eventually becoming a weightlifting enthusiast.
Meeting Dr. Joe sparks curiosity about human physiology: Encountering an evidence-based bodybuilding expert ignites desire for deeper scientific knowledge, despite past academic struggles.
The encounter with Dr. Joe Klimzetski during a bodybuilding competition was a pivotal moment in the speaker's life. Dr. Joe's evidence-based approach to bodybuilding and focus on physiology sparked the speaker's curiosity and desire to learn more about the human body. Despite struggling with ADHD in school, the speaker developed effective study habits and went on to attend a high-quality college, where they had figured out their learning style. This experience with Dr. Joe and the challenges faced in education fueled the speaker's ambition to pursue a deeper scientific understanding, potentially leading to a PhD.
Overcoming adversity and seeking advice: Facing challenges and adversity can help develop strong study habits and lead to success. Seeking advice from mentors can provide valuable insights and set the foundation for future academic pursuits.
Having faced adversity and challenges during his academic journey, the speaker was able to develop strong study habits and eventually succeed in his educational pursuits, including weaning himself off medication. Another key decision he made was to listen to the advice of a professor during his undergraduate studies, who suggested specializing in a more general science before pursuing a graduate degree in a specific area. This allowed him to build a solid foundation and eventually follow his passion for marine science in graduate school. Despite initial setbacks and fears, the speaker's determination and willingness to adapt proved to be valuable assets in his academic journey.
The benefits of specializing in a field: Specialize in a field to increase opportunities and gain expertise. Hard work, passion, and asking questions are key. Our perceived knowledge can be overestimated initially but decreases as we learn more, emphasizing the importance of continuous learning.
Having a strong foundation in a specific field can open up more opportunities than starting with a more general degree. The speaker shared how switching from biology to biochemistry led him to various opportunities, including research positions and a career in bodybuilding. He emphasized the importance of hard work, passion, and asking questions. Additionally, the concept of the Dunning-Kruger effect was introduced, explaining how our perceived knowledge can be overestimated when we first start learning a subject, but as we continue to learn, our perception of our knowledge decreases. The speaker emphasized the importance of continuous learning and being open to new information.
Identifying True Experts: Uncertainty and Openness to Learning: Seek out individuals who express uncertainty and are open to learning, as they are more likely to be true experts in their field.
The pursuit of knowledge can be challenging due to the overwhelming amount of information available and the presence of individuals who may not truly understand the subject yet present themselves as experts. To identify those who truly know what they're talking about, look for those who express uncertainty and are open to learning. Additionally, debates are often unhelpful forums for gaining knowledge due to biases and the difficulty of determining which expert is more knowledgeable when both have more knowledge than the listener. The speaker's personal experience illustrates this challenge as they navigated their biochemistry degree and career aspirations, ultimately choosing to focus on nutrition due to personal interests and the prevalence of related questions.
The importance of consistency in muscle building: Consistency in training, rather than natural abilities or early success, is crucial for muscle growth.
Consistency and hard work, rather than natural abilities or early success, played a significant role in Lane's muscle building journey. Starting at a young age, Lane's focus was on maximizing muscle growth, but his weightlifting journey was interrupted by relationships. He started lifting seriously at 15, weighed 152 pounds at 17, and competed at 175 pounds at 19. He admired his older brothers, who had a natural gift of strength, but it wasn't until he saw their consistent dedication to training that he understood the importance of consistency in his own journey. Lane's gains were not rapid, but steady, and he credits this slow and steady progress as a key factor in his success.
Overcoming early setbacks in weightlifting builds resilience: Starting small and consistently showing up helps build resilience, leading to greater achievements despite challenges and injuries
Early experiences with setbacks in weightlifting helped the speaker develop resilience, which enabled them to push through bigger challenges later in their career. They discovered that building muscle involved eating more calories and training consistently, and they were committed to putting in the work despite not having the genetically ideal body for bodybuilding. The speaker's stubbornness and ability to tolerate high training volumes helped them set a world squat record in powerlifting despite multiple injuries. They emphasize that confidence cannot be built out of nothing, and that starting small and consistently showing up is a key to building resilience.
Building discipline and perseverance through physical training: Dedicating oneself to challenging physical training can help build discipline, habit infrastructure, and lead to success in other areas of life. Authenticity and honesty are crucial in one's pursuits.
Developing discipline and perseverance through challenging physical training can have profound effects on other areas of life. The speaker shared his personal experience of this, having dedicated himself to intense weightlifting training from a young age despite a lack of confidence. This commitment to training, even when it seemed insignificant at the time, helped him build the habit infrastructure and discipline necessary to succeed academically and professionally later in life. The speaker also emphasized the importance of authenticity and honesty in one's pursuits, especially in regards to using performance-enhancing drugs in bodybuilding competitions. The speaker's own weightlifting journey began modestly, with a 300 pound bench press in high school and a 315 pound squat, but over time he built strength and discipline that led him to impressive achievements.
Overcoming Injuries with Dedication and Support: With the right mindset, dedication, and support, even serious injuries can be overcome and fitness goals achieved.
With dedication, hard work, and the right guidance, even serious injuries like disc herniations can be overcome and one can continue to progress in their lifting career. The speaker shared their personal experience of dealing with multiple herniations, both cervical and lumbar, and how they were initially given a pessimistic outlook by medical professionals. However, they found motivation and support from coaches and physical therapists who encouraged them to push through the rehab process and regain their strength. Despite setbacks and ongoing issues, the speaker was able to hit PRs again and even win competitions. This story highlights the importance of perseverance and the right mindset in overcoming injuries and achieving fitness goals.
Understanding the relationship between tissue damage and pain: Identify the source of pain, modify training regimen, take breaks, and consider resistance training for injury recovery
While injuries can be debilitating, they don't have to be a death sentence for an athlete's career. In some cases, the pain may not be directly related to the tissue damage, but rather to the individual's ability to cope with the pain. The biopsychosocial model of pain suggests that tissue damage and pain are not always correlated. Therefore, it's essential to identify the source of the pain and modify the training regimen accordingly. This may involve adjusting the load, tempo, or exercise selection to reduce pain while still allowing for effective training. Additionally, taking a break from training, especially during stressful periods, can be beneficial for injury recovery. The research shows that if done correctly, resistance training can actually help alleviate low back pain. However, it's crucial to know your limits and modify your training accordingly to avoid exacerbating the injury.
Modify training routine instead of taking a break: Continue training with modifications to prevent detraining and potentially speed up recovery. Single-leg exercises can help alleviate pain and provide similar benefits to traditional multi-leg exercises. Balance powerlifting and bodybuilding to optimize training for your goals.
Even when dealing with pain during training, it's better to modify your routine and continue training rather than taking an extended break. This approach can help prevent detraining and potentially lead to faster recovery. Additionally, focusing on single-leg exercises can help alleviate pain and provide similar benefits to traditional multi-leg exercises. However, the optimal balance between powerlifting and bodybuilding may vary, as both sports require strength but serve different purposes. In bodybuilding, the emphasis is on creating muscle tension and volume, while in powerlifting, mastering the major lifts is crucial for success. Ultimately, finding a way to train effectively while managing pain is essential for progress and maintaining a high level of performance in any athletic pursuit.
Bodybuilding and Powerlifting Challenges: Extreme dieting and intense training for bodybuilding or powerlifting can lead to energy deficits and mental challenges. Doing a powerlifting competition first and then prepping for a bodybuilding show may be optimal, but the optimal time between the two depends on individual circumstances.
Extreme dieting and intense training for bodybuilding or powerlifting can lead to significant energy deficits and mental challenges. The speaker shared his experience of feeling so drained during his competition preparation that even simple tasks seemed impossible. He also noted the differences between the two sports: bodybuilding allows for more flexibility in training methods, while powerlifting requires lifting heavy weights in a specific order with no room for error. When considering attempting both, the order and minimum time between contests would depend on individual circumstances. The speaker suggested doing a powerlifting competition first and then prepping for a bodybuilding show, but the optimal time between the two would vary based on personal goals and dedication to lean body mass retention.
Impact of body fat on lean body mass loss during weight loss: Individuals with higher body fat percentages lose less lean body mass during weight loss due to larger energy reserves, but as body fat decreases, lean body mass loss increases. Diet breaks can help preserve lean body mass while still allowing for weight loss.
The amount of body fat a person starts with significantly impacts the amount of lean body mass they lose during weight loss. For those with higher body fat percentages, such as those who are overweight or obese, they may lose very little lean body mass during weight loss due to their large energy reserves. However, as body fat percentage drops, the rate of lean body mass loss increases. For example, someone going from 15% to 7% body fat may experience minimal lean body mass loss, but someone going from 7% to 5% may lose a significant amount. To mitigate this, implementing diet breaks, or periods of eating at maintenance calories, can help preserve lean body mass while still allowing for weight loss. This is especially important for those aiming for very low body fat percentages, as the process of losing the last few pounds of fat requires much more effort and can lead to significant lean body mass loss. It's important to note that individual results may vary depending on factors such as genetics and body fat set point.
Body fat percentage influences lean body mass retention during weight loss: Body fat levels and resistance training during weight loss impact the amount of lean body mass retained, with natural body fat set points playing a role.
Body fat percentage can significantly impact the amount of lean body mass retained during weight loss. Bodybuilders, for instance, may have body fat percentages as low as 4%, but the exact amount of lean body mass they retain compared to others can depend on their natural body fat set point. Additionally, there is an inherent level of error in body composition measurements, and studies are limited in what they can measure due to their restrictive nature. As a result, the differences in lean body mass retention among individuals can be influenced by various factors, including natural body fat set point levels and the presence or absence of resistance training during weight loss. It's important to note that lean body mass is not the same as muscle mass and includes all nonfat tissues, such as skin, bone, and organs, as well as body water. Therefore, weight loss can result in significant water loss, particularly when glycogen stores are depleted.
Maintaining muscle during fasting with resistance training: Focusing on big lifts during resistance training can help minimize muscle loss and maintain strength during fasting periods, especially for well-trained individuals. Consistency is key for effective results.
During periods of fasting, focusing on resistance training, particularly the biggest lifts, can help minimize muscle loss and maintain strength. This observation may be especially effective for individuals who are already well-trained and not aiming for extreme hypertrophy or strength gains. However, it's important to note that this observation is empirical and not based on extensive scientific research. Additionally, maintaining muscle mass and strength while fasting requires consistency with resistance training. While it's possible to build muscle and strength while fasting, it may not be as effective as when consuming nutrients regularly. Ultimately, individual experiences and priorities play a significant role in the outcomes of fasting and resistance training.
Considerations for Building Muscle with Plant and Animal Protein: Monthly fasting breaks can aid muscle growth, plant and animal protein are similar in muscle building when total protein is equalized, and protein timing with resistance training and leucine may impact effectiveness
When it comes to building muscle, both plant and animal protein sources can be effective, but there may be some considerations to keep in mind. First, taking a break from monthly fasting can be beneficial for muscle growth. Second, while randomized control trials suggest that plant and animal protein are similar in muscle building when total protein is equated, the studies may be underpowered and too short to show significant differences. Lastly, the timing of protein intake, particularly with regard to leucine and resistance training, may play a role in muscle protein synthesis and could impact the effectiveness of different protein sources.
Understanding muscle protein synthesis and leucine's role: Leucine triggers muscle protein synthesis by activating mTOR, but the duration and significance of the increase depend on meal type and timing.
Muscle protein synthesis is the process by which muscles build new proteins from amino acid substrates, triggered by various stimuli like resistance training. Leucine, an essential amino acid, plays a crucial role in this process by activating mTOR, leading to an increase in muscle protein synthesis. However, the duration and significance of this increase vary depending on the type and timing of the meal, as well as the protein source. For instance, a complete meal with protein, carbohydrates, and fat can lead to an increase in muscle protein synthesis that peaks around 90 minutes post-meal and returns to baseline after three hours. These findings highlight the importance of understanding the intricacies of muscle protein synthesis and leucine's role in muscle growth and adaptation.
Protein turnover cycle during initial resistance training: Despite increased protein synthesis and degradation during the first six weeks of resistance training, it's unclear if individuals are in a negative nitrogen balance due to lack of studies measuring both processes over an extended period. Further research is needed to understand the role of amino acid availability in muscle protein synthesis and degradation.
During the initial phases of resistance training, both muscle protein synthesis and protein degradation increase robustly. This creates a protein turnover cycle, and it's only after six weeks of training that protein degradation decreases significantly, leading to muscle hypertrophy. However, it's important to note that none of the studies discussed have measured protein balance by assessing both protein synthesis and degradation over an extended period. Therefore, it remains unclear whether individuals are in a negative nitrogen balance during the first six weeks of training despite an increase in protein synthesis and degradation. The studies also did not consider the role of amino acid availability in muscle protein synthesis and degradation. Further research is needed to fully understand the complex relationship between training, protein turnover, and nitrogen balance.
The complexities of muscle growth from dietary protein: Muscle growth involves more than just deposited amino acids. Hormonal regulation and the balance between protein synthesis and degradation determine the net outcome.
Muscle growth from dietary protein is more complex than just the deposited amino acids. Even if someone gains 50 pounds of muscle in a year, it would only require about 10 grams of amino acids per day. The actual fate of ingested amino acids is crucial, as much of it can be recycled instead of being deposited as new muscle tissue. This concept can be compared to the distinction between reesterification, lipolysis, and fat oxidation in a ketogenic diet. Just as fat gain and loss are not simply on or off processes, but rather a balance of different metabolic processes, protein synthesis and degradation also occur simultaneously. The hormonal regulation of these processes is intricate, with hormones like testosterone, cortisol, and estradiol all playing significant roles. It's essential to consider the overall balance of these signals to understand the net outcome on muscle growth.
Testosterone's Role in Muscle Growth: Testosterone binds with androgen receptors to increase muscle protein synthesis, while mechano-transduction drives muscle growth. Contrary to belief, systemic hormones like growth hormone and IGF-1 are not the primary drivers of muscle growth.
Muscle growth is mostly intrinsically regulated, and testosterone plays a crucial role in this process. Testosterone binds with androgen receptors in the muscle cells, leading to an increase in muscle protein synthesis. Androgen receptor density may even increase to meet the demand for metabolizing testosterone. Contrary to popular belief, systemic levels of hormones like growth hormone and IGF-1 are not anabolic to skeletal muscle. Instead, mechano-transduction, or the translation of contractile force into a chemical signal, is responsible for muscle growth. The endocrine system, including growth hormone and IGF-1, plays a supportive role, but the primary driver of muscle growth is the muscle itself.
Growth hormone and IGF-1 have distinct roles in muscle growth: Growth hormone is involved in increasing energy use during exercise while IGF-1 stimulates muscle growth locally. Evolutionarily, muscle growth is a localized response to training, and phosphatidic acid may transfer tension to a chemical signal for growth via the mTOR pathway.
Growth hormone and IGF-1, which is the integral of growth hormone, have distinct roles in muscle growth. Growth hormone, released endocrinely, is mostly involved in increasing lipolysis for energy use during exercise. On the other hand, IGF-1, which can be released autocrine or paracrine by muscle tissue itself, is highly anabolic and stimulates muscle growth locally. From an evolutionary perspective, it makes sense that muscle growth would be a localized response to the specific tissue being trained, rather than a systemic response. Additionally, phosphatidic acid, stored in the Z disc of the sarcomere, is believed to play a role in transferring mechanical tension to a chemical signal, ultimately stimulating muscle growth through the mTOR pathway.
Carbohydrates, Insulin, and Testosterone's Role in Muscle Building: Combining carbs and protein post-workout may enhance muscle growth by reducing degradation and increasing synthesis. More research needed on complex relationship between carbs, insulin, and muscle growth.
While testosterone and insulin play roles in muscle building, they primarily affect muscle growth at the transcriptional level and through protein breakdown respectively. Carbohydrates, on the other hand, may inhibit protein degradation but do not significantly increase muscle protein synthesis. Studies suggest that combining carbohydrates and protein after resistance training may be more effective in building muscle by reducing degradation and increasing synthesis. However, more research is needed to fully understand the complex relationship between carbohydrates, insulin, and muscle growth. Additionally, long-term studies on ketogenic diets and muscle building are limited, and the lengthy adaptation period to such diets may hinder significant muscle gains.
Nutrition and exercise complexities on ketogenic diet: Building muscle on ketogenic diet is possible with dedication and proper training, but individual experiences and factors beyond psychological ones can influence the process and length of transition back to anaerobic metabolism.
Understanding the complexities of nutrition and exercise, particularly in relation to specific diets like the ketogenic diet, requires careful consideration and nuance. While some generalizations can be made based on scientific consensus, individual experiences and outliers can vary significantly. For example, the idea that building muscle on a ketogenic diet is not possible is a simplification. While it may be more challenging to build muscle in the anaerobic state, it is still possible with dedication and proper training. Moreover, the length of time it takes for an individual to transition back to anaerobic metabolism after following a ketogenic diet can depend on various factors beyond just psychological ones. These factors could include genetic predispositions, individual nutritional needs, and the specifics of the diet itself. In the end, it's essential to approach nutrition and exercise with a clear understanding of the broader picture, while also acknowledging the importance of individual experiences and the complexities that come with them.
Considering Optimization vs. Possibility in Health and Fitness Advice: When evaluating health and fitness advice, distinguish between optimization and possibility, and understand what's being compared to maintain accurate perspectives.
When evaluating health and fitness advice, it's essential to consider if the person is discussing optimization or just the possibility of doing something. For instance, someone may argue that a ketogenic diet isn't effective for building strength, but Dom D'Amato's achievements disprove that claim. Moreover, when comparing diets, it's crucial to understand what you're comparing them to. For example, a plant-based diet may appear unhealthy when compared to the standard American diet, but that doesn't mean it's not beneficial. Lastly, cortisol, a stress hormone, plays a significant role in muscle protein synthesis and training resilience. While extreme levels of cortisol can be harmful, physiological levels are necessary for the body to function optimally.
Cortisol's Role in Muscle Growth and Fat Distribution: Cortisol increases during exercise, aiding muscle growth, but long-term high levels hinder protein synthesis and may cause fat redistribution.
Cortisol, a stress hormone, plays a complex role in the body, particularly in relation to muscle growth and fat distribution. During exercise, cortisol levels increase, but this may not be a bad thing, as cortisol is also associated with muscle hypertrophy. However, long-term, consistent high cortisol levels can have negative effects, such as impeding muscle protein synthesis and potentially leading to fat redistribution to unusual areas. It's important to remember that nutrients, including those often labeled as "good" or "bad," exist in context and that overall lifestyle and eating patterns are more significant factors in health than any single nutrient.
Focusing on individual nutrients oversimplifies understanding of disease incidents: Consider overall eating patterns and context instead of individual nutrients for a more accurate understanding of disease risks.
Focusing on individual nutrients, such as high fructose corn syrup, for explaining disease incidents is oversimplified. Instead, we need to consider people's overall eating patterns. A study in Canada involving 100,000 people found that those with the highest meat intake had the same risk for cancer as those with the lowest meat intake, but only if they also had high levels of fruit and vegetable intake. This suggests that looking at the whole diet is crucial, as people who eat unhealthy foods often consume more than one unhealthy nutrient. Nutritional studies are limited, and it's challenging to generalize results to the average population due to the many variables involved. Acute and chronic effects, as well as localized and systemic responses, are not the same, and it's essential to understand these differences. Exercise, for instance, increases inflammation but also acts as a vaccine, making the body better at handling stressors. Therefore, considering the context and time course of nutritional and exercise studies is crucial. In summary, understanding the complexities of nutrition and exercise science requires looking beyond individual nutrients and focusing on overall eating patterns and context.
Consistency is key to losing body fat and maintaining overall health: Consistency in exercise, particularly resistance training, is crucial for losing body fat and improving health. Establish healthy habits to maintain muscle mass and overall well-being.
Losing body fat is crucial for significant improvements in health and body composition, even surpassing the effects of dietary interventions. Exercise, particularly resistance training, plays a vital role in this process. Consistency is key to maintaining muscle mass and overall health, making it essential to establish healthy habits. The speaker emphasizes the importance of being deliberate and consistent, drawing parallels between building muscle and acquiring wealth. By focusing on habits and consistency, individuals can create lasting change.
Forming a new identity for weight loss: Successfully maintaining weight loss involves adopting a new identity, seeing oneself as someone who practices healthy habits, and leaving behind old behaviors that hinder progress.
Forming a new identity is crucial for maintaining long-term weight loss and making sustainable lifestyle changes. This concept resonated with Marie Speckley, who was inspired by the author's book to pursue her PhD. Speckley's research revealed that people who successfully kept off the weight had formed new identities, viewing themselves as individuals who exercised or ate healthily. Ethan Suplee, an actor who famously lost a significant amount of weight, echoed this sentiment, stating that creating a new identity is essential for shedding old behaviors that hinder progress. Whether it's related to nutrition, exercise, or other habits, embracing a new identity can make the process easier and more sustainable. However, it's important to remember that what works for one person may not work for another, and individuals should choose the form of restriction that feels easiest for them.
Consistency is key in fitness journeys: Stay committed to a sustainable routine, view setbacks as learning opportunities, and focus on long-term progress
Consistency is key in achieving fitness goals, regardless of the specific diet or exercise routine. People often seek out like-minded individuals and assume everyone shares the same experiences and preferences, but in reality, everyone is unique. It's essential to find what feels easiest and most sustainable for each individual. The success of a fitness journey doesn't depend on motivation but rather on what one wants and the actions required to get there. Consistency is fundamental, and setbacks or challenges should be viewed as opportunities to learn and adjust rather than reasons to quit. It's important to remember that progress may not be linear and that comparing oneself to others can be misleading. Instead, focus on the potential for improvement and the long-term commitment required to reach goals.
Embrace progress despite imperfections: Consistently making progress, even with imperfections, can lead to significant gains. Start taking action and explore advanced topics in future episodes with a membership program.
Consistency and persistence in one's efforts can lead to significant progress, even when things are not perfect. The speaker emphasized the importance of starting and making progress, rather than being paralyzed by analysis and the overwhelming amount of information available. They also announced their intention to discuss more nuanced topics, such as creatine, occlusion training, and leucine signaling, in greater depth in a future episode. Additionally, they introduced a membership program that offers exclusive content and benefits for those interested in diving deeper into the topics discussed on the podcast.
