#094 Dr. Layne Norton on Building Muscle – Insights on Diet, Training, and Supplements
Release Date: 08/22/2024
#108 The Best Type of Exercise for Longevity
FoundMyFitness
One minute of vigorous exercise may be worth up to ten minutes of “moderate” cardio for extending lifespan and preventing chronic disease. In this Journal Club episode, Rhonda Patrick, PhD and endurance athlete Brady Holmer dissect a new Nature Communications study of more than 70,000 adults showing that vigorous intensity is roughly 4–10x more potent than moderate activity for reducing all-cause mortality, cardiovascular events, type 2 diabetes, and cancer outcomes—far beyond the long-standing 1:2 rule embedded in global exercise guidelines. Timestamps: (00:00) Introduction (07:01)...
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#107 Why You Can’t Sleep (and How to Fix It) | Dr. Michael Grandner
FoundMyFitness
Chronic insomnia and untreated sleep apnea profoundly accelerate cognitive decline, impair performance, and diminish resilience. In this episode, Dr. Michael Grandner outlines practical, scientifically validated interventions, including CBT-I and stimulus control strategies, to retrain your body for consistently restorative sleep. He provides critical insights into detecting hidden sleep apnea and explains how precise timing of morning light, caffeine, and supplements like melatonin can dramatically enhance sleep quality and daytime performance. Dr. Grandner also shares actionable tips for...
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#106 How To Increase Your Testosterone Levels Naturally | Derek from MPMD
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When testosterone runs low, libido isn’t the only casualty—muscle mass drops, fat accumulates, insulin resistance rises, and motivation declines. In this episode, Derek from More Plates More Dates highlights common pitfalls that suppress testosterone and evaluates popular testosterone-boosting supplements like Tongkat Ali, boron, and ashwagandha, clarifying what's evidence-based versus overhyped. He also details practical strategies for testosterone replacement therapy (TRT), covering optimal delivery methods, benefits, risks, fertility implications, and key biomarkers to monitor....
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#105 Exogenous ketones, my coffee protocol, and supplements for blood sugar regulation (Premium Member Q&A July 2025)
FoundMyFitness
In this special episode, you'll get an exclusive 30-minute preview of my latest Ask Me Anything (AMA) session, normally reserved for FoundMyFitness Premium Members. Each month, Premium Members join me live to receive direct answers to their most pressing questions on nutrition, supplements, longevity, sleep, fitness—no topic is off-limits. In today's sneak peek, you'll hear why I've started taking exogenous ketones, details about my personal coffee routine (from bean choices to brewing methods), optimal supplement dosages (including ubiquinol, berberine, and vitamin K2), and whether some...
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#104 Dr. Ben Bikman: How To Reverse Insulin Resistance Through Diet, Exercise, & Sleep
FoundMyFitness
Insulin resistance silently shapes the trajectory of nearly every major chronic disease, yet it's often overlooked until blood sugar abnormalities become obvious. In this episode, Dr. Ben Bikman exposes the dietary culprits that drive metabolic dysfunction and highlights actionable, evidence-based tactics for improving metabolic health. Ben also addresses pressing questions about popular weight loss medications like Ozempic and other GLP-1 agonists: Are they groundbreaking solutions, or shortcuts with hidden metabolic consequences? Timestamps: (0:00) Introduction (4:51) Can you be insulin...
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#103 A Deep Dive on Using Coffee For Health & Longevity (Full Guide & Research)
FoundMyFitness
Coffee is one of the most powerful longevity tools we have, potentially reducing epigenetic age by up to one year in regular coffee drinkers, but its effectiveness hinges entirely on how you brew it. In this episode, I outline precisely how coffee reduces DNA damage, a key driver of cancer and cellular aging, and why choosing filtered coffee over methods like French press significantly lowers cholesterol risk. I’ll discuss exactly which beans and roasts pack the highest antioxidant punch, plus a practical tip on a specific supplement that amplifies coffee’s cognitive benefits. You’ll...
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#102 Why Vitamin D Deficiency Accelerates Brain Aging
FoundMyFitness
Vitamin D is far more than just a vitamin—it's a potent steroid hormone regulating nearly 5% of our genome. Yet, remarkably, up to 70% of Americans aren't getting enough, placing them at increased risk for dementia and Alzheimer's disease. In this episode, I explore compelling new evidence from a study involving over 12,000 participants, demonstrating that vitamin D supplementation can reduce dementia risk by an impressive 40%, protecting even adults with genetic Alzheimer's risk (ApoE4 carriers). Timestamps: (00:00) Can vitamin D supplements reduce dementia risk? (00:46) How common is...
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#101 Dr. Andy Galpin: The Optimal Diet, Supplement, & Recovery Protocol for Peak Performance
FoundMyFitness
Nutrition, supplementation, and recovery are foundational for enhancing exercise performance, but their full potential often remains untapped. In this episode, Dr. Andy Galpin, a renowned expert who has coached Olympians, world champions, and professional athletes across major sports, breaks down exactly how to leverage these critical elements to meaningfully enhance your results. Timestamps: (00:00) Introduction (05:01) Eating to perform vs. eating to live longer—do you have to choose? (08:20) Training fasted—are the mitochondrial benefits worth it? (14:53) What should you eat...
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#100 The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhD
FoundMyFitness
Creatine is renowned for enhancing strength, but its benefits extend far beyond muscle power. In this episode, Dr. Darren Candow, a leading researcher with over 140 peer-reviewed publications, explores creatine’s diverse physiological impacts, from bolstering cognitive resilience under stress to mitigating symptoms of depression and protecting against cognitive decline caused by sleep deprivation. He explains why the conventional dosage of 5 grams per day might be insufficient, and how higher doses (10–25 grams) could unlock additional therapeutic effects. Timestamps: (00:00)...
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#099 The Science of Exercise for Cancer | Kerry Courneya, PhD
FoundMyFitness
For decades, exercise was considered an optional part of cancer care—something beneficial for general health but not essential. The evidence is now overwhelming: exercise is not just supportive—it’s a therapeutic intervention that recalibrates tumor biology, enhances treatment tolerance, and improves survival outcomes. With over 600 peer-reviewed studies, Dr. Kerry Courneya's work has fundamentally reshaped our understanding of how structured exercise—whether aerobic, resistance training, or high-intensity intervals—can mitigate treatment side effects, enhance immune function, and...
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Dr. Layne Norton is a Ph.D. in Nutritional Sciences, a professional bodybuilder, and a champion powerlifter. We discuss why most people aren’t training too hard, when to go to failure, whether seed oils are “the” central cause of chronic disease, why having a slow metabolism isn’t a credible reason for being overweight (for most), and the sustaining power of good habits. We also get into controversies around the carnivore diet, diet sodas, artificial sweeteners, intermittent fasting, and much more.
Timestamps:
- (00:00) Introduction
- (04:48) Layne's coaching philosophy
- (14:39) Why to start tracking calories (for at least 3 days)
- (17:41) Why people lie to themselves about food intake
- (23:06) The profound benefits of small exercise doses
- (26:53) Why you should treat exercise like brushing your teeth
- (30:11) Benefits of resistance training for older individuals
- (33:51) Should you train to failure?
- (47:07) Why hard training & consistency trump exercise selection
- (56:46) Is lifting heavy necessary for building muscle?
- (57:54) Barbell vs. hack squats for preventing falls
- (1:00:10) Can lifting weights decrease low-back pain?
- (1:01:43) Injury prevention when resistance training
- (1:11:16) How exposure therapy can help you with injuries
- (1:15:04) Why pain doesn't always indicate tissue injury
- (1:18:17) Should you resistance train after a poor night of sleep?
- (1:21:57) Why menopause can cause weight gain
- (1:29:36) Why it's never too late to start lifting weights
- (1:32:05) Resistance training tips for older individuals with joint pain
- (1:36:18) Why total protein intake matters more than distribution
- (1:44:19) Layne's daily protein distribution
- (1:46:44) The shortcomings of nutrition studies
- (1:54:06) Is consuming more than 1.6 g/kg of protein beneficial?
- (1:55:33) Should you eat more protein in a calorie deficit?
- (1:56:43) Protein intake for endurance athletes
- (1:58:07) How much protein does Layne eat?
- (1:59:11) Are seed oils a predominant cause of chronic disease?
- (2:08:45) Does the carnivore diet increase heart disease risk?
- (2:14:16) Are heated seed oils more inflammatory?
- (2:20:33) Is there a "big food" industry conspiracy?
- (2:26:17) Are sugar-sweetened beverages uniquely deleterious?
- (2:30:17) Can diet soda help you lose weight?
- (2:34:20) Microbiome & cancer risks of diet soda
- (2:42:02) Is drinking 1 Diet Coke per day unhealthy?
- (2:44:24) Why Layne rarely takes a strong position on early science
- (2:49:04) Carnivore diet
- (3:01:52) Time-restricted eating
- (3:12:38) Layne's daily routine
- (3:16:55) Layne's diet and supplements
- (3:19:49) Creatine and hair loss
- (3:22:49) Rhodiola rosea & ashwagandha
- (3:25:54) Layne's tier 2 supplements
Show notes are available by clicking here