Latest / Success Story with Scott Clary / Lessons - Optimizing Diet for Muscle Preservation and Brain Health | Dr. Layne Norton - Founder of BioLayne

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Lessons - Optimizing Diet for Muscle Preservation and Brain Health | Dr. Layne Norton - Founder of BioLayne · Success Story with Scott Clary

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  visit vanta.com slash scott now before this offer expires that's vant.com slash scott for a thousand
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  dollars off in this lessons episode discover the truth behind popular diets and what actually leads
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  to long term success learn why adherence matters more than the diet itself the power of meta
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  analyses and nutrition research and key factors for muscle retention and weight maintenance
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  what seems like when you look at all the different types of diets so you look at the high
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  carb low fat you look at the low carb higher fat like more traditional keto if you look at
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  intermittent fasting these are almost just psychological tricks to to promote a certain diet that
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  you can adhere to for a long term is that is that more or less yeah I mean so there was actually a really
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  a really telling study it was it was called um it was a meta analysis so a meta analysis just so
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  people understand is not a study in and of itself you're not recruiting subjects or anything like
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  that what you're doing is you are scouring the entire database of research and you're looking for
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  studies that fit your what you call inclusion criteria right so basically these this particular
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  meta analysis I forget the exact inclusion criteria but I think they were looking for you know
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  studies looking at weight loss diets in humans that tracked I think weight loss over three months
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  six months and two years um and there were some other inclusion criteria as well and basically
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  they're including any studies that fall into this and then and they have certain exclusion criteria
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  like I you know again I'm not certain I'm not saying that these were the exact exclusion criteria
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  but like for example some studies will say you know we didn't take people with heart disease
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  we didn't take people with type 2 diabetes you know like that sort of thing right and not saying
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  that was the case for this study I'm just saying you can set whatever criteria you want so you include
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  all the studies that fit that criteria and what you try to do then is basically combine all those
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  data points to try to come up with a consensus of what the research says for your particular research
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  question so it's a very powerful tool because a lot of times you can take you know individual
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  nutrition studies and randomized control trials it is very very difficult to get randomized control
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  trials that last lower than a few months with any kind of reasonable amount of control so for
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  example um if you want to really highly controlled study you have to pay people like you like you can't
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  just have that much control over people's lifestyle view and be like okay sure now do that
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  you know I'll go sit in food jail for for six months you know so I mean there was a study recently
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  where um uh I can't remember the exact study but basically they paid people like seven hundred dollars
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  seven eight hundred dollars uh for like over a hundred thousand participants are sorry sorry sorry sorry
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  seven eight hundred dollars per participant and the toll end up being like several hundred
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  thousand dollars they had to pay out and all they were doing was monitoring people over like a
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  six month period like they weren't even like forcing them to eat the meals that they wanted they
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  just told them what to do and like had them come in and take measurements and stuff so the point
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  being it's really really hard to get long multi-year randomized control trials with a high degree
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  of control and so the ones that are do have a high degree of control end up being very few subjects
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  right so the power of a meta analysis is you combine all these you can take you know a study they
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  only have 20 or 30 people but what you do a meta analysis you may have thousands of data points
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  so it really could be a powerful tool oh I was gonna say you have to be careful for uh searching for
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  studies it also support what you're looking for because I know that you can find studies on anything
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  to support almost any conclusion right right that again that's why meta analyses are so powerful
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  because I always tell people I don't care about single studies I mean I may get like excited about
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  how well a study was done or how tightly it was controlled or whatever but I will very very rarely
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  make uh strong statements about one study I'll usually say this study suggests this here's how it
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  fits with the rest of the evidence well we probably need more research and I will say that I was
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  every time right so that's why meta analyses are so powerful because it's not one study it's multiple
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  studies now it's important to read because you can do a bad meta analysis as well because there are
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  meta analyses with like two studies you know three studies um you know especially if research is
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  emerging that's not necessarily not going to meta analysis if the studies don't fit the inclusion
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  criteria there may only be that many studies um but again in this one they were looking at 14 different
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  like popular diets and how they you know their effects on weight loss over like six months a year
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  two years and what they found basically is in the long term over two years all of them were equally
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  forerable at promoting a facilitating long term weight loss there really wasn't much difference
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  but when they took people and stratified them from least adherent to most adherent regardless
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  of diet used there is a linear effect on their results so basically the most adherent people got
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  the best results regardless of diet used so what that says to me especially based on another
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  meta analysis I kind of was talking about this one from 2017 by Kevin Hall where they looked at
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  low carb versus low fat diets when protein was equated and when calories were equated
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  and when meals were provided to the participants so actually a high degree of control
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  and they found that there was no difference between fat loss between these groups really
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  so taking all those things together I look at that and say well the best diet is probably the one
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  that you can stick to as an individual and we look at adherence adherence appears to be very
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  individual because they even looked at hey did any of these diets tend to have better
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  herest than others and the answers though um there doesn't really seem to be one diet that pops
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  up as as being better for adherence but for individuals you'll hear individuals say man I did
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  time restricted eating it felt like I wasn't even dieting you know so easy for me or I did low
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  carb it felt easy I did plant based it felt easy I did flexible dieting it felt easy so
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  if you want to lose fat um you have to you have to restrict in some way but you should probably
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  pick the form of restriction that feels the least restrictive for you because most people think
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  about a diet just as a diet and they don't think about it as a lifestyle and that's why the weight
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  loss recidivism rates which is basically relapsing to previous weights after weight loss are like
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  80 90 even high even higher if you look out past five years so what it really says is whatever
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  diet that you're choosing to use to lose weight those habits and behaviors you build you better
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  be able to maintain them because weight maintenance is actually more difficult than weight loss
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  yes so on that point when you're talking about all these different types of diets is there any
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  uh type of diet that is not just for fat loss but for muscle preservation and or cognitive
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  performance that could be optimal or does it still follow those that exact same trend i can't
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  really speak to the cognitive because not really my area what i will say is if you see people lose
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  body fat um following healthier diet practices you do seem to see better cognition i will say
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  there appears to be a link between the gut and the brain don't fully understand it yet
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  so i will say eating sufficient amounts of fruits and vegetables uh and enough dietary fiber
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  is pretty much the best way to have a healthy gut microbiome and that may be important if it ties
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  into cognition but i wouldn't say that there's strong direct links between the two yet although
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  i haven't looked really hard at it either so it could it could be there and i just not aware of it um
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  when it comes to muscle retention really what you're looking at is getting enough protein in
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  and then resistance training if you do those two things you're you're you're doing 90% of the work
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  there is some data that suggests that a ketogenic diet specifically
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  may not be optimal for lean mass retention compared to a diet that has sufficient carbohydrate
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  that is mechanistically that's probably because carbohydrates release insulin
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  insulin has a inhibitory effect on what we call proteolysis which is basically
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  muscle protein breakdown right so that is probably why and then we do see that in the randomized
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  control trials too especially a randomized control trial by Kevin Hall where they took people
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  and put them on a ketogenic diet compared it to eating like a sufficient amount of car or
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  not a sufficient because there's no requirement for carbohydrates but like a high carb low fat diet
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  and they found that their urinary nitrogen excretion was higher and they had they lost
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  more lean mass over the course of the rct so urinary nitrogen basically why that's important is
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  because protein is the only nitrogen containing macrodutrient there is the nitrogen component of what
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  makes it unique and so um we can look at how much nitrogen appears in your urine we can also
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  look at how much you're taking in and we can come up with like a pretty good idea of like whether
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  or not you're in a positive or negative nitrogen balance and if you're in a negative nitrogen
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  balance that's a pretty good indicator that you're probably losing lean tissue so I'm not saying
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  that you can't gain muscle on a ketogenic diet because I know people will misinterpret what I'm
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  saying and and make it black and white and go to extremes you could absolutely gain muscle on a
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  ketogenic diet um but when they compare them straight up to diets equal in protein that are
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  non ketogenic then non ketogenic diets tend to do a little bit better again it's not a massive
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  difference in lean mass retention so I wouldn't tell anybody hey like if you have success in the
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  ketogenic diet that's easy for you to adhere to I'm not saying don't do it because you're just
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  going to strip off a bunch of muscle but is it the best thing for muscle retention not based on
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  the the data we have thanks for tuning in if you found this valuable don't forget to hit that
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