💪 Layne Norton on fibre, cholesterol, creatine...
Fiber
💡 Exercise, don't eat too much, consume a lot of fiber from different sources.
Leverage exercise, low calories and soluble fibers for gut health.
Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
One meta analysis of over a million subjects showed than every 10g increase in fiber lead to a 10% in the risk of mortality, cardiovascular disease and cancer!
Eat 50g-60g of fiber per day. More precisely, 15g per 1000 calories.
Processed food leads to over consumption of calories. It's a lot. More palpable and people tend to consume much Moore.
Sugar probably doesn't have any positive health effects. Fiber is what matters. It's better to focus on eating fiber than not eating sugar.
Aspartame and stevia are better than other sugar replacements.
7-10% of saturated fat per day, at most. Non saturated fat is better.
Energy toxicity is what ti looks for. DONT overeat!
Cholesterol (HDL, LDL)
Layne used to think the ratio between HDL and LDL is what matters but not after the mendilian randomization studies.
The research shows that HDL is a marker of metabolic health. High HDL is generally good.
If you take drugs that reduce HDL though, it showed that it doesn't reduce risk of cardiovascular disease.
Lifetime exposure to LDL is almost like a linear effect on heart disease. More precisely it's ApoB (which tracks with LDL).
Training
Eat >1.6g of protein per kg of body mass.
Training comes down to building muscle and light loads taken close to failure have the same effect to building muscle as heavy loads and low reps.
When working out. Get close to failure!
Cooking
Cooked foods tend to become more digestible than raw foods, at least when it comes to protein. Eggs, meats, etc.
Cooking typically makes amino acids more bioavailable.
Be careful not to char your food. There's some evidence that can be carcinogenic.
Creatine
Creatine is the most tested, safe and effective sports supplement we have. There are 1000s of studies on creatine monohydrate. Note that any other from of creatine is a money waste.
Creatine hydrochloride might be as good but it's more expensive.
Creatine helps:
- saturates the muscle cells 100% with phosphocreatine
- improves exercise improvements
- Improves exercise recovery
- Increases lean mass by bringing water into muscle cells (which is good cause that's what muscle cells mostly are)
- It also increases muscle mass
- It could also increase fat mass
- It also has cognitive benefits
One study showed that creatine contributes to DHT increase and might lead to hair loss but it's not enough to show significance.
Dose should be at 5g per day. It can be a gut irritant so you can split it into smaller doses.
It combines well with caffeine into a more pleasant experience and could reduce negative side effects to caffeine withdrawals.
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