Tired of feeling like there are so many conflicting studies?
Don’t know who to trust when it comes to separating fact from fiction in research studies?
Want to better understand research but don’t feel like you can understand it?
I’ve heard you
42 years old today & probably about halfway done with this ride (hopefully a bit less than half 😬)
Overall I’ve really enjoyed it
I’ve had hard times like anyone but overall I’m very grateful
Here are a few things I’ve learned
that I wish I knew when I was younger
706 lb deadlift at 41 years old, 203 lbs, lifetime PED free
After…
Multiple lumbar disc herniations
Partial tears in both hips
Fully tore right pec (surgery)
Partially torn left pec
Multiple cervical herniations
You are NEVER out of the fight…
The average caloric intake in the USA: 3540 kcal/day
The average daily physical activity: less than 20 min
But there are people out there who believe oatmeal, fruits, vegetables, & polyunsaturated fats are what is making us sick
Alkaline diet is bullshit, fasted cardio isn't superior to fed cardio, keto isn't superior for fat burning, carnivore is not a ‘primal’ diet, & fasting isn't anabolic. You're welcome
When you eat almost 400g carbs per day and are still leaner, stronger, and more muscular than the low carb zealot gurus
And blood work is on point too 🤷🏼♂️
Even if everything that was claimed about
@hubermanlab
was true, these are personal relationships. No one knows the dynamic other than those involved. Do I agree with his portrayed handling of things? No
However, if we are going to trot out the worst things that every single…
PROOF that NYMAG acted like duplicitous character assassins in their smear job on Andrew Huberman from emails I've obtained. Detailed below and in video:
1. NYMAG obsequiously emailed Huberman's team in August 2023 indicating they wanted to write a glowing profile : "When my…
Thinking of just retiring from this shit. Most of you just believe whatever the fuck you want and don’t give a shit about evidence anyway
Go do whatever the fuck you want.
Things I have changed my mind on due to evidence:
✅Meal frequency
✅Fasted Cardio
✅LDL Cholesterol
✅Supplemental BCAAs
✅Sugar
✅High Fructose Corn Syrup
✅Saturated Fat
✅Supplemental glutamine
If someone is still saying the exact same things as they did 5 years ago… RUN
My best squat in 6 years at this body weight 280kg / 617 lbs at 41 years old drug free North American Championships
If only I’d gone carnivore maybe I could have done more
Liverking’s ancestral tenet: LYING
Now that his cycle has been disclosed, I want to ask you all who followed him, bought his shit, and believed him…
HOW ARE YOU THIS STUPID?
STOP trying to reinvent the wheel with creatine
Creatine monohydrate will saturate muscle cells 100% with phosphocreatine
You can’t get better than 100%
It is the MOST TESTED & LEAST EXPENSIVE form of creatine
Stop wasting your money on other silly forms of creatine
STOP stressing over every single health topic. The majority of ‘optimal’ health can be achieved through
1. Regular exercise
2. Controlling calories
3. Eating enough protein & fiber
4. Psychological stress management
5. Adequate sleep
6. Don’t smoke or drink
The amount of stress…
MFers won’t lift weights or exercise regularly but will post a video of them doing an ice bath talking about ‘success mindset’
Bro you sat in the cold for 2 minutes. Try training hard for decades
New Years resolution folks are coming…
Yes the gyms will be busy with them
Be respectful, you started somewhere
too
Many of them won't stay, some will
Lack of support is a MAJOR reason people quit lifestyle changes
Be reason someone didn't quit. Give them encouragement
No drugs. No silly food restrictions. No eliminating carbs. Eating enough protein in a calorie deficit. Training hard AF. Utilizing diet breaks & reverse dieting periods. Leanest and strongest I’ve ever been at 220 lbs. Suck on that anecdote zealots 🤷🏼♂️😆
Any creatine other than monohydrate (CM) is a scam
CM saturates the muscle cells 100% with phosphocreatine, you can’t do better
CM is the cheapest, most effective form so why do companies try to sell others?
Because the profit margins on CM are so slim they reinvent the wheel
This will piss off zealots
Calorie restriction drives favorable anti-obesity & anti-diabetic outcomes
Keto isn't magic
Low fat isn't magic
Paleo isn't magic
Intermittent fasting isn't magic
But if they work FOR YOU to create a deficit then FUCK YEA! Just don't sell them as magic
This is the MOST HEATED I’VE EVER BEEN ON A VIDEO 😤
“Calories in calories out doesn’t work for everyone!”
YES IT F***ING DOES! STOP DISEMPOWERING PEOPLE!
This segment on
@oprah
made me absolutely heated. First off let’s get rid of this idea that calories in calories out…
Has fuck all to do with supplements
1) Resistance train
2) don’t gain excess body fat
3) Limit alcohol
4) Sleep 7-8 hours per night
5) Don’t smoke
6) Don’t do hard drugs
7) Do 1-6 consistently for decades
The magic you are looking for is in the WORK you are attempting to avoid
Love you as a fighter Georges. Fantastic career but this is broscience. Recovery is facilitated by food
Fasting reduces muscle protein synthesis and increases muscle protein breakdown
These do not facilitate recovery
Let’s talk Creatine facts & myths
What does it do?
Increases intracellular phosphocreatine stores
Improves exercise performance
Increases strength
Increases lean body mass
It’s Monday after New Years
Yes the gyms will be busy with new people
Be respectful, you started somewhere too
Many of them won’t stay, some will
Lack of support is a MAJOR reason people quit lifestyle changes
Be reason someone didn’t quit. Give them encouragement ❤️
Control your caloric intake & maintain healthy body weight
Eat enough protein for lean mass gain/retention (1.6-2.4g/kg)
Eat enough fiber (15g/1000 kcal intake)
Limit saturated fat
Be CONSISTENT
Whatever dietary strategy helps facilitate that for you…. DO IT
THAT SIMPLE
Imagine thinking you know more than experts who devoted their entire life to studying a specific field and have access to the best and most cutting edge equipment available because you read some shit online
This is 95% of nutrition Twitter
Oatmeal is bad for you according to
@paulsaladinomd
He either doesn’t read research and isn’t aware…
Or he does, knows the truth, and doesn’t give a shit about it
There is NO HUMAN EVIDENCE that artificial sweeteners increase food intake
There is NO HUMAN EVIDENCE they damage the gut microbiome
There is NO HUMAN EVIDENCE they affect glycemia
There is NO HUMAN EVIDENCE they lead to fat gain. In fact, several studies show the opposite
Highlight from nationals where I won my 4th national championship in the 93kg class. Super grateful to be able to train hard again with minimal pain and bring it in big meets like this
After 8 years of dealing with injuries (multiple disc herniations, torn muscles in hip, adductors, & pec) & untold numbers of setbacks
Pain so bad I couldn’t stand up at times
I am approaching my all time strongest. Better never count me out
NEVER QUIT
645x3 easy
All you…
I had an affair in my first marriage. Must mean you can’t trust anything I say now
🤷🏼♂️
I used to think like you because I was an insecure sanctimonious punk who hadn’t had life punch him in the face enough yet
@BioLayne
Layne I know you are someone who values truth and integrity. I understand he's your friend but this isn't the hill to die on.
If the allegations are true then accountability is important and you should distance yourself from this until that time
People ask me if misinformation is worse than ever but I agree with
@joerogan
I think there are a lot of great sources of information too
Grateful to be included on that list
You cannot create a new version of yourself while dragging your old habits & behaviors with you
If you want to experience positive change in your life, then YOU have to change
And it may mean changing yourself on a fundamental level down to your core…
Supplements aren’t magic. 95% are junk
Of the 5% that aren’t junk, 99% of companies overhype them
If you want 1st tier supps that are effective for body comps & performance here’s the list:
Creatine monohydrate, whey protein, & caffeine
Just be realistic with expectations
Paralysis by analysis and perfectionism has killed more dreams than failure ever could
Execution>planning
Stop using the lack of a ‘perfect’ plan as an excuse for not DOING
No plan survives first contact with the enemy… so stop wasting time planning
Just. Fucking. GO
You don’t need a biohack
You don’t need a supplement
You don’t need a special diet
You don’t need the latest exercise fad
What you need is brutal, relentless, unforgiving consistency over a long period of time
The magic you are looking for is in the WORK you are avoiding
This is me
I’m not scared of food
I create a calorie deficit to lose fat
I eat meat
I eat ~300g carbs/d while losing fat
I eat dairy
I eat fruit
I eat vegetables
I eat sugar
I don’t use PEDs
I train hard & monitor my nutrition consistently but know it doesn’t have to be perfect
Here’s why you aren’t getting the results you want:
It isn’t expensive supplements you don’t know about
It isn’t an optimal 2 hour morning routine
It isn’t the ‘perfect’ meal plan
It isn’t finding the best training split & exercises
It’s because you aren’t consistently doing…
For those still comparing this to the flu please tell me... when was the last time the flu killed 30,000 people in 6 weeks in spite of the country basically being locked down. Please consider what these numbers COULD HAVE BEEN if we did nothing.
What does it take for lasting weight loss?
It’s not a diet
It’s not a training program
Not drugs or supplement
It is an individual making a fundamental decision to become a different person
You can’t walk the path to your goals while dragging your old habits behind you
Excuses don’t improve your life
Blaming other people doesn’t improve your life
Blaming the government doesn’t improve your life
Blaming big corporations doesn’t improve your life
The only thing that improves your life is consistently executed actions…
Fasting is NOT a biohack
Low carb is NOT a biohack
Probiotics are NOT a biohack
You want to be healthy and max out longevity?
Resistance training is the REAL biohack 🤷🏼♂️
I used to believe the following:
More frequent feedings were better for body composition
Carbs made us fat
Ketogenic diets were best for fat loss
Fructose was inherently fattening
Fasted cardio caused more fat loss
I changed my mind when presented w enough evidence 🤷🏼♂️
Building muscle is not complicated but it does take hard work & patience
Here are the biggest things you NEED to know
In order to increase muscle mass you need to progressively overload your muscles
This sounds simple but executing that can be more difficult
Women are discouraged from lifting weights by 2 kinds of people:
Men who fear women & women who fear work
Lifting weights will NOT make you bulky/too muscular
Excess body fat looks ‘bulky’ & it’s very difficult for women to get very muscular without steroids
Train hard ladies
Fasting does NOT ‘boost’ metabolism
Fasting reduces energy expenditure in the short term
Fasting can be useful tool to control energy intake but it isn’t magic
Stop saying it BOOSTS metabolism 😑
Some people claim that I shouldn’t debate with people who spread misinformation. I’m curious as to how much it helps. If watching me debate with people online has ever helped you, please like, retweet, or leave me a comment. I’m genuinely curious
What is needed to maintain muscle mass is FAR LESS effort & volume than what is required to build it initially. For most it will be possible to maintain the vast majority of muscle you’ve built using home workouts even without access to weights. Don’t quit. Stay consistent
1) SLOW DOWN
Man, over 50% of my problems would never have occurred if I just slowed down
So many people try to rush the process not realizing that good things take TIME
I created so much more stress but not dotting my i’s & crossing my t’s
Slow is smooth, smooth is FAST
As kids: "Why do we need to learn math and science? We will never use this!"
As Adults: "Fasting boosts metabolism! Vaccines cause autism! Fiber is bad for you! Buy my detox tea!"
Critical thinking is disappearing faster than the Ozone
Wanting to lose weight doesn't make you a bad person
Tracking or restricting your food in some way is not always an eating disorder
Fat shaming is terrible. Diet shaming is also terrible
If you are happy with your body composition, great. Don't shame those that wish to change
What you need:
✅Consistency
✅Execution
✅Resilience
✅Commitment
What you don’t need:
❌More information
❌’Perfection’
❌’Secret’ knowledge
❌Hacks
The magic you are looking for is in the WORK you keep trying to avoid…
Alkaline diet is bullshit
Fasted cardio isn't superior to fed cardio
Keo isn't superior for fat burning
Carnivore is not a ‘primal’ diet
Fasting isn't anabolic
You're welcome 🤷🏼♂️
“Thor, you son of a b***ch. SHIELD got you pushing too many pencils?”
Son of Odin meets the Son of Evidence
Great hanging with
@chrishemsworth
super funny dude and a beast as well
2) Everyone should NOT like you
If everyone likes you, it means you are an amoeba & have no backbone
Being horribly bullied growing up I had such bad fear of no one liking me, so I tried to get everyone to like me
The amount of pain & mistakes this led me to are incalculable
Paul Saladino claims IPAs will give you manboobs because of phytoestrogens (PE)
There is about 0.3mg PE in IPAs
There is 17x that in a serving of soy protein isolate (SPI)
Research has shown SPI doesn’t change test or estrogen
Beer won’t give you manboobs
Paul sucks
@BioLayne
@TuckerGoodrich
Stay in your lane Layne, and that lane has not anything remotley to do with nutrition. The Dunning-Kruger is so strong here i can smell it from fucking Sweden.
4 years ago my life was in shambles
Going through a bad divorce
Lost one company
Got kicked out of another company I co-found by business partners looking to get my equity
Owed more money to attorneys than I could write a check for
Now I’m so grateful for it all. NEVER QUIT
What’s the best diet?
Keto? Fasting? Flexible dieting? Vegan? Low fat? Calorie counting?
NONE of these diets outperform the others for long term weight loss or adherence
But when stratified for adherence they all work equally well
The best diet is the one YOU can stick to
So Paul Saladino writes an entire book about the carnivore diet & claims it’s optimal for human health, then says he’s quitting it and adding in honey, fruit, & rice. He released this book less than a year ago. I hope y’all get a refund 🤷🏼♂️
9) Spend lots of time with people that love you
The ones that show they love you by always showing up no matter what
Spend lots of time on them. Be generous with your time with them
Never miss an opportunity to tell them you love them
Those people are what life is about
Liver King claims the stronger the animal you eat, the more strength you derive from it 🤣
Cool. We should probably all eat what silverback gorillas eat then by his logic
Hint: it ain’t meat
If you believe this shit you probably should eat some brain because yours doesn’t work
Yesterday I accomplished a goal I’ve had for half a decade ever since my powerlifting career was derailed by injuries: qualify for IPF world champion again
But the best part was my kids watching me on Father’s Day. Especially my daughter rushing the platform after my last lift😭
What people think is stopping their fat loss that likely isn't:
❌Slow metabolism
❌Hormones
❌The perfect pro/carb/fat ratio
❌Specific nutrients
What is more likely stopping progress:
✅Lack of accountability
✅Overeating on weekends
✅Unaccounted calories
✅Inconsistency
You can’t out-science hard work
I see so many of you spending so much mental energy on s*** that matters so little
But you aren’t even consistent🤷🏼♂️
If you want anything to change, you MUST get uncomfortable
The magic you are looking for is in the WORK you are trying to avoid
Many of you including
@hubermanlab
have sent me the recent paper in Cell about non-nutritive sweeteners & their effects on blood glucose & the microbiome & asked for my take
A very interesting & mostly well-designed study
I will have a long video breakdown soon but for now...
Americans are obsessed with protein. They eat about 2x as much of it as the federal government advises, and 60% of US adults are trying to get even more of it into their diets.
Excessive protein consumption could be making us sick. It's also wrecking the planet.
How much…
7) The lessons will REPEAT themselves until they are learned
If you find yourself repeatedly facing the same problems… YOU are the problem
Examining yourself, taking feedback, & holding yourself accountable without shaming yourself is a fine line to walk. Still working on that
We are reaching a tipping point where everything is politicized. Diets, masks, and decades old malaria drugs. 95% of you could give a fuck about facts. You just care about getting your biases validated. Society is trash.
Just did my first motivational talk to ~500 people. Got a standing ovation
One day I’ll sell out an arena
Have I mentioned how awesome my life is and how grateful I am.
What a journey
@BioLayne
Women should try to be fit
But do they have Testosterone it's a steroid hormone find in males in abundance which helps in building muscles
They shouldnt lift but do exercises , and lifting weights doesn't makes a person fit just muscular cardio makes a person fit
Soreness is NOT an indicator of muscle growth
If you want to be sore, go run a marathon. You’ll be sore but you didn’t grow muscle
Focusing on soreness to grow muscle is like focusing on buying fancy things to be wealthy
Wealth is associated with fancy things, not caused by it
It’s official. I’ll be on the
@joerogan
experience talking nutrition with
@DominicDAgosti2
Hold my beer, I’m about to science the shit out of this... 😆
Spent the last 2 days at a scientific conference. You know what I didn’t hear?
-Broad sweeping statements
-Conclusive black & white claims
You know what I heard tons of?
-I’m not sure
-We need more research
-Maybe
-It depends
Keep that in mind when deciding who to trust
I was diagnosed with ADHD at age 6
I am horrible at organization
I have difficulty focusing on one non-preferred task for more than a few mins
It is NOT an excuse for me not to get things done
I had to study 2-3x longer than most of my peers bc of how often I got distracted…
New WHO statement doesn’t recommend the use of NNS (non-nutritive sweeteners) 😱
Let’s talk about the statement from the WHO, the multitude of things wrong with it, & the people misrepresenting it
The level of hypocrisy from fitness influencers about this statement is hilarious
If you don’t want to eat seed oils, cool
But the mental gymnastics on some of you people is Olympic level
I WISH the data said seed oils were bad. Then I could jump on the bandwagon & have everyone applaud me
But that’s not what the data says
Fuck your feelings
Motivation does not cause behavior change
Behavior change shifts motivation
A recent study on weight loss maintainers shed light on what many already knew (PMID: 38057992):
The people who succeeded were the ones who made changes without waiting to be motivated
Take the leap