Layne Norton, PhD
@BioLayne
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Dad. Natural Pro BBer. Nutritional Sci. PhD, 5x Powerlifting Nat Champ. 2x M1 World Champ. BS Crusher @carbondietcoach co-founder
Tampa, FL
Joined March 2009
pmc.ncbi.nlm.nih.gov
Overfeeding high-fat (HF) meals results in both short-term and long-term effects that vary depending upon adiposity status (obese vs nonobese) and family history of type 2 diabetes. Although more...
@BioLayne 100% false. Dietary fat does not cause insulin resistance. In fact, fat barely triggers insulin secretion at all. Carbs trigger insulin and cause IR. You haven't a clue what you're talking about. Isn't it time you sat down?
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Provide in vivo citations demonstrating this unique to carbs without over feeding calories. I’ll wait
@BioLayne Activation of the TLR-4 receptor, triggering cellular inflammation; Production of pro-inflammatory cytokines that alter insulin signaling; Increase in ROS and activation of the inflammasome; Accumulation of intracellular lipids (ceramides) that impair insulin action. Cloudy day🫠
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THIS IS SIMPLE - This is Wall Street-level accumulation happening right in front of you. THIS IS An OPPORTUNITY ! DONT BLINK DYOR
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An amount of fat that causes you to overconsume calories. Same thing it means for overfeeding carbs
@BioLayne What does overfeeding fat mean? My fasting insulin is 4.9 and I eat 100g - 150g raw suet per day.
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-Exercise -Lower saturated fat intake -Raise fiber -Can try red yeast rice but if that doesn't get it under control ezetimibe + statin can help. I take ezetimibe + low dose statin & it cut my LDL from 150 to 75 & I have had no side effects
@BioLayne What’s the solution Layne, this is where I’m lost. By all accounts (weight, BMI, trigs, glucose, visceral fat, whole food diet, virtually no visceral fat, regular exercise).. I’m healthy. But my cholesterol has always been and remains very high. You want me on statins?
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Plenty of studies show overfeeding fat also can lead to insulin resistance Plenty of studies also show high carb diets improve insulin resistance when it's in a calorie deficit and people lose weight. Sit down
@renedumbra @attila_a @sf2000b @SamaHoole @BioLayne Glucose causes Type 2 diabetes. Type 2 diabetes develops from chronically elevated glucose levels. How could anyone be so clueless
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Want help applying this to a program? ✅Check out the BioLayne Workout Builder https://t.co/U4rSwqSFvx It sets your reps/sets/intensity/frequency based on the latest science, but lets you pick the exercises based on what you have available & what you enjoy The Workout
biolayne.com
Subscribe to our Workout Builder and get new programs each month that make it easy to customize a training program to help you achieve your unique goals.
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Putting it together: ✔ Set a weekly set count per muscle. The exact number of sets you'll need to optimize growth depend on how advanced you are & your genetics (most studies ~10-20 sets/wk). Use frequency to distribute volume for better training performance ✔ Take most sets
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Today and every day, Anduril honors our heroes. Veterans are core to our mission. They make up over 13% of our employee base. That’s more than twice the share in the US Labor Force. We asked our employees to nominate their Veteran teammates to recognize their impact. Here's
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Other sh*t you should know: ❌Rep tempo doesn't seem to matter much unless it is taken to extremes ✅Rep durations of 0.5-8s produce similar hypertrophy (PMID: 25601394) ❌Rep durations of shorter then 0.5s or longer than 8s produce less hypertrophy and should be avoided
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Other sh*t you should know: You need to put tension on the muscle in a stretched position for optimal muscle growth: ✅Full range of motion (ROM) beats partial range of motion training in the shortened position (think half squats vs full squats) (PMID: 34170576) ✅Lengthened
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Other truths worth knowing: ✅ Rep range: You can build similar muscle using light or heavy loads if taken close enough to failure (PMID: 28834797) ✅ Rest intervals: Longer rest (~2-3 min+) often yields more growth per set than short rests ✅ Frequency is mostly a tool to
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That said, using RIR or RPE takes some skill Reality check: Most beginner/intermediate lifters misjudge proximity to failure unless they have been shown how to properly use it 😬 Meta-analysis (PMID 34542869) shows people under-predict remaining reps when not trained in how to
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We want to give some @Goblintown Shweepshtakes tickets away for free over the next few days! All you need to do is (1) follow us, (2) like, (3) retweet and (4) reply to THIS post with your base/eth wallet and you may end up with one, two, or many tickets! We will check your
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Using RIR/RPE to target intensity: • RIR = reps in reserve. • RPE (0-10 scale) = 10 − RIR. 0 RIR = failure = RPE 10 Example: 8 reps at 2 RIR → RPE 8 (you felt you had ~2 reps left). (RIR-based intensity prescription: 27531969)
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“Why not take every set to failure?” ❌ Not necessary—training to ~1–3 RIR (reps in reserve) builds similar muscle in many cases ❌ Full failure is far more fatiguing and may harm next-session performance. (PMID: 36752989) If you want to train to failure, save it for your
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What counts as a hard set? ✅ A set taken within a few reps of volitional failure (when you couldn’t complete another rep with good form without assistance) Higher proximity to failure tends to support hypertrophy. (PMID 30747900) ❌ Going to absolute failure every time is
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There is more than one way to progressively overload and force adaptation: ✅ Add weight or do more reps with the same weight ❌ But you can’t add weight/reps forever. ✅ You can however, Increase the number of hard sets (quality volume) for progressive overload ✅ Volume
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Want to build muscle and get strong but don't know where to start? READ THIS 👉 I'm going to break down what you need to focus on so you don't waste your time on stuff that doesn't matter To build muscle & get strong you must force it to adapt ✅ You must force adaptation →
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Where do you think LDL gets oxidized? Less than 1% is oxidized in plasma. But the rates of oxidation of LDL once it penetrates the endothelium are 30-80%. You have the mechanism in reverse. LDL penetrates the endothelium where it is oxidized due to the microenvironment that is
@cremieuxrecueil we clearly know oxidized ldl hurts, but not just any ldl, see
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If by 'zero' you mean decades of well documented research, then yes https://t.co/aLOuBQPjFy
journals.lww.com
rations reduces cardiovascular events in humans. Here, we review evidence behind this assertion, with an emphasis on recent studies supporting the ‘response-to-retention’ model – namely, that the key...
@attila_a @SamaHoole @BioLayne There's ZERO Science showing any causal mechanism of disease by LDL. The epidemiological propaganda you cite is not CAUSAL SCIENCE
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So glad you asked: Any ApoB containing lipoprotein less than 70nm in diameter can penetrate the endothelium (LDL is ~20-30nm in diameter) Once it penetrates the endothelium, the ApoB can be enzymatically modified, causing the LDL particle to be retained The retention of this
journals.lww.com
rations reduces cardiovascular events in humans. Here, we review evidence behind this assertion, with an emphasis on recent studies supporting the ‘response-to-retention’ model – namely, that the key...
@attila_a @LookingAtYouM8 @SamaHoole @BioLayne Given you believe LDL is causal of disease, describe the causal pathway of that disease.
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Because they died from something else way before heart disease.
@BioLayne At some point you'll need to explain how people ate diets high in saturated fat for all of our evolutionary history and yet rarely, if ever, got heart disease. Today people eat far less saturated fat than all of history and yet they get relatively enormous levels of heart
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