Essentials: The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton

17 insights saved from this video by @health

@health· Nutrition
The thermic effect of food is energy your body spends breaking food down and converting it into cellular energy.
@health· Nutrition
People given unrestricted ultraprocessed foods spontaneously ate about 500 more calories daily than those eating minimally processed foods.
@health· Nutrition
Adding free leucine to wheat protein produced the same muscle-protein-synthesis response as whey.
@health· Nutrition
Creatine has not been shown to harm healthy kidneys or livers. The hair-loss scare rests on one unreplicated DHT study, not measured hair loss.
@health· Nutrition
Non-exercise activity thermogenesis can burn hundreds to nearly 1,000 calories per day in some people.
@health· Nutrition
A reported calorie is not always metabolizable: insoluble fiber and plant structures can block digestive enzymes from accessing nutrients.
@health· Nutrition
Creatine’s story is no longer only about muscle. Studies have also shown cognitive benefits.
@health· Nutrition
Creatine loading saturates phosphocreatine stores faster. Slower intake reaches the same endpoint with less gastrointestinal trouble.
@health· Nutrition
Swap sugary drinks for diet beverages and network meta-analysis finds better adiposity markers, HbA1c, and other health measures.
@health· Nutrition
Fat has a thermic effect of roughly 0–3%: 100 calories from fat yield about 97–100 net calories.
@health· Nutrition
Higher-protein foods are generally more satiating and deliver fewer net calories than equal calories from fat or carbohydrate.
@health· Nutrition
Creatine monohydrate is the most extensively tested, safe, and effective sports supplement, backed by thousands of studies.
@health· Nutrition
Plant-based diets can build muscle, but reaching protein targets generally requires more planning and often an isolated supplement.
@health· Nutrition
Human randomized trials favor replacing saturated fat with monounsaturated or polyunsaturated fat, but comparisons between the two remain conflicting.
@health· Nutrition
Confidence is built by entering the arena and pursuing difficult goals, not by reading about confidence or hunting for a hack.
@health· Nutrition
Lasting weight loss requires changing the habits and behaviors that follow the diet, not merely finishing the diet.
@health· Nutrition
Physical activity includes purposeful exercise and non-exercise activity thermogenesis, from fidgeting and gesturing to tapping your feet.

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