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![Is Coke Zero worse than regular Coke? 🤔
Surprisingly… no. In fact, it’s way better.
✅ When diet sodas replace sugar-sweetened drinks, people lose weight and improve metabolic health. (PMID: 35285920)
❌ Claims about Coke Zero wrecking your gut or making you crave more? No human evidence supports that.
Gut microbiome: A randomized, double-blind crossover trial found no changes with aspartame use (PMID: 33171964). A recent review also concluded that aspartame and Ace-K typically do not impact the microbiome in human RCTs (PMID: 37111090).
Cravings & intake: A meta-analysis showed switching to diet beverages instead of sugar sweetened beverages help people consume fewer calories and even lose more weight than switching to water (PMID: 26365102).
So yes — Coke Zero > regular Coke. Credit to glucosegoddess for calling that right 👏 … but the “gut and cravings” claims don’t hold up in humans.
👉 Do you drink diet soda, or skip soda altogether?]()
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2025-09-19 21:26:43
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![✨ The magic you’re looking for is in the WORK you keep avoiding.
Getting healthier isn’t complicated. It’s just hard.
It requires:
1️⃣ Taking responsibility
2️⃣ Committing to change
3️⃣ Consistently making better choices
Most people want a new life… but aren’t willing to leave their old habits behind. You can’t become someone new while dragging anchors from the past.
That’s why blaming “big food, big pharma, seed oils, food dyes” feels easier. If it’s all their fault, you don’t have to face your own role.
But here’s the truth:
What happened to you may not be your fault, but it IS your responsibility to change it. Hard choices. Repeated choices. Your choices.
If we want to change the world, it starts by changing ourselves. Myself included and I’m here to help enable those changes if I can.]()
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2025-09-18 23:30:00
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![Consumer Labs says David Protein FAILED testing 🤯
Since I’m an investor in davidprotein people were quick to come at me — so let’s break this down:
1️⃣ Fat content: David bars use an ingredient called EPG. It makes fat not digestible (9 kcal/g → 0.7 kcal/g). Lab tests use hydrolysis, which ‘unlocks’ those fats in testing but not in digestion. Translation: the bar isn’t actually higher in digestable fat — the test just can’t capture that.
2️⃣ Protein content: Early batches sometimes tested lower (23g vs 28g). That’s already fixed. Every batch is now tested to guarantee a minimum 28g protein.
3️⃣ The “anal leakage” myth: People compare EPG to olestra. WRONG. Olestra was solid at room temperature but melts at body temp (leakage). EPG is solid at room temperature and body temp — it passes normally as regular stool.
✅ I support independent testing like Consumer Labs and really appreciate what they do. But in this case, the fat test doesn’t reflect reality, and the protein issue was already solved. I’d never put my name behind a product I don’t believe in #davidprotein #consumerlab #wheyprotein]()
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2025-09-17 22:10:59
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![I’m tired of the seed oil BS. Read 👇
Most anti–seed oil arguments completely ignore context. Let’s set the record straight:
👉 Seed oils show up in a lot of ultra-processed, calorie-dense foods. If you’re pounding those and overeating, yes, that’s bad for you. But the problem isn’t seed oils — it’s excess calories.
The real question: what happens if you swap saturated fat for seed-oil PUFAs, calorie for calorie?
📊 Human data shows:
Lower CVD risk & mortality (PMID: 40048719)
Better insulin sensitivity (PMID: 27434027)
Reduced inflammation & improved endothelial function (PMID: 21430255)
Less liver fat (PMID: 22492369)
Are there isolated studies showing neutral effects? Sure. But I’m not aware of a single outcome study where seed-oil PUFAs perform worse than saturated fat.
🚫 “But they’re processed!” So is butter. Normal refining doesn’t cause harmful oxidation — it actually removes oxidized components (PMID: 35069038). And the scary words like hexane and sodium hydroxide? Residues in the final product are virtually undetectable, hundreds of times below any harmful threshold, and they don’t bioaccumulate.
🔥 “But omega-6 linoleic acid (LA) is inflammatory!” Wrong. Higher LA intake does not increase arachidonic acid or inflammatory prostaglandins. In fact, higher linoleic acid intake AND greater blood/tissue linoleic acid concentrations are linked to lower heart disease risk (PMIDs: 21663641, 3925270, 23076616, 30971107).
DATA > feelings
Tired of the BS out there? Comment ‘FRAMEWORK’ & I will DM you my FREE guide to help you build muscle & lose fat by optimizing your nutrition.]()
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2025-09-16 23:30:00
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![Your life depends on building muscle 💪
It keeps you young. It makes you harder to kill
And I’m not joking
Most people only think about muscle for vanity. Looking better is fine — but the real power of muscle is how much it protects you.
📊 The science is clear:
More muscle = longer life & better quality of life (PMIDs: 37285331, 37961491)
Lower risk of CVD, cancer death, and better chemo outcomes (PMIDs: 37642038, 36831420, 25163434)
Muscle acts like an endocrine organ, releasing myokines that fight disease & slow tumor growth (PMID: 37291054)
Lower risk of death from infections (PMID: 34657039)
Up to 70% lower risk of Alzheimer’s & dementia (PMID: 38715252)
Fewer symptoms of depression (PMID: 27272735)
Reduced falls, fractures, and ICU time (PMIDs: 30993881, 30392790)
And the best part?
➡️ You don’t need hours in the gym. Just 50 minutes of resistance training per week can create massive benefits — and you can build muscle at ANY age, even 80 (PMID: 29188577).
🚫 The idea that you “can’t build muscle after a certain age” is absolute BS
Build muscle & give aging the middle finger 🖕
🎧 Clip from The Dr. Layne Norton Podcast (on all platforms). If you care about building muscle, don’t miss my Muscle Building Masterclass with bradschoenfeldphd 🔥
#drlaynenortonpodcast #hypertrophy #gains]()
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2025-09-15 23:32:32
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![Not all studies are created equal.
In my conversation with AndresPreschel on the knowyourphysio podcast, I explained how every piece of research sits on a spectrum of control, subject size, and duration — and you can’t have all three.
👉 Want high control and lots of subjects? The study will be short.
👉 Want long duration and lots of subjects? It won’t be tightly controlled.
👉 Want all three? 🤔 You’re looking at ANIMAL STUDIES 🐭🔬
In this episode, I break down how to cut through the noise, actually read research the right way, and apply it to your health and performance.
🎧 Tune in anywhere you get your podcasts.
#KnowYourPhysio #LayneNorton #BioLayne #EvidenceBased]()
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2025-09-15 19:25:57
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![Heavy Stuff I Lifted This Week
I don’t really feel like saying much this week. Lifting went fine. Doesn’t really feel meaningful when I see all the shit going on in the world & all the utter lack of humanity from so many people on both ‘sides.’ If you like watching me lift things then enjoy.
1 - Deadlift 655 x 2 pretty easy
2 - Squat 520 x 2 was fine
3 - Bench Press 315 x 2 was ok
4 - Conventional deadlift 545 x 4 moving ok
5 - Pause squats with 460 x 4 moving ok
6- Long pause bench press with 285 x 4 moving well
7 - Belt squat 540 x 10 moving like crap
Want to build muscle, strength, & lose fat but don’t know where to start & don’t want to break the bank? Hit the link in my bio & sign up for the BioLayne Workout Builder. Let me take all the guess work out of your training with my science based programs for less then 45 cents per day. Then again if you haven’t bothered to check this out yet and prefer to just use whatever bullshit programming from scam artists that most people prefer then go right ahead.]()
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2025-09-14 23:00:00
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Heavy Stuff..
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![Charlatans love tossing around sciencey words like mitochondria to sound smart 🙄 That’s why I love this post from asophiesticatedlife calling out the nonsense. Follow her & teambiolayne for real, evidence-based info.
Repost from asophiesticatedlife :
Mechanistic data (cell studies, enzymes, pathways) ≠ real human outcomes. Yet flashy buzzwords get more attention than RCTs on sleep, lifting, veggies, etc—things that actually improve health & longevity.
Meanwhile, human outcome research, quality & numerous RCTs looking at how things like sleep, lifting weights, getting enough veggies, etc actually translate to health & longevity improvements, get ignored because they aren’t as flashy. It’s a lot harder to sell those health benefits than a magic pill.
This matters, because chasing mechanistic buzzwords instead of outcome-based evidence feeds fear, confusion, & even disordered eating. Rates of orthorexia (disordered ‘clean eating’, though not established in the DSM) are rising. A 2023 meta-analysis found that across 18 countries, 27.5% of people, without a significant different between men & women, engaged in orthorexic behaviors (PMID 37917875). Fear-mongerig has real-world implications. People can experience a true disproportionate amount of anxiety around certain foods which can have very real consequences to their mental & social health, & if disordered eating gets bad enough, even their physical health
Big picture? Health comes back to balance: good nutrition, strength training, cardio, steps, sleep, stress management. A diet soda or cookie isn’t derailing that.
No fear-mongering. No pseudoscience. Just evidence that builds a stronger, freer, more confident you 🔥
If you are ready for REAL results, comment ‘COACHING’ & I will DM you info on how to get science-based no BS results]()
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2025-09-13 21:55:04
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![You don’t need food, water, or sleep
I ain’t even gonna debunk this. But according to this dude, if you stop eating, drinking, and sleeping you will be able to enter other dimensions
The only dimension you’ll be entering if you believe this crap… is the afterlife. At this point maybe that’s a better alternative than this world]()
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2025-09-12 23:30:00
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You don’t need ..
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![Being wrong is underrated.
In my conversation with AndresPreschel on the knowyourphysio podcast, I shared why I actually think it’s cool to be wrong.
Sure, I love being right (I’ll do cartwheels in my living room when I am 😅) — but I care more about getting to the right answer than just being right.
My PhD mentor, Dr. Layman, made it cool to be wrong. And that shift was powerful. Because here’s the truth:
👉 If you’re “right” about everything, you’re capped out.
👉 When you realize you’re wrong, that means you’ve found an opportunity to learn, improve, and grow.
Being wrong is not a setback, it’s a beautiful thing!
🎧 Catch the full episode anywhere you get your podcasts.
#KnowYourPhysio #LayneNorton #BioLayne #EvidenceBased]()
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2025-09-12 19:30:00
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![We have to stop dehumanizing each other. If we don’t stop radicalizing ourselves in our own beliefs… if we aren’t willing to listen to other opinions that challenge our own… if we succumb to the temptation to demonize people who think differently than us…
Then we will never move forward.
My condolences to Charlie Kirk’s family & friends.
It’s not lost on me the irony that today is 9/11. The anniversary of a horrifically evil act, also spawned by radicalization & dehumanization.
Currently, I see a lot of humans… but not much humanity.]()
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2025-09-11 22:30:00
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![Eat Fiber if You Want to Live Longer! 🌱📈
Another new study (PMID: 40684909) shows higher fiber intake = longer life.
Meanwhile, carnivore diet fans keep trying to claim fiber is “bad” 🙄 … if meat had even 1/100th of the longevity data fiber has, they’d call it the cure for everything.
Here’s what the science actually says ⬇️
In men aged 55–74 in this new study, more fiber = longer life. ✅
An umbrella review of 17 million subjects showed clear evidence fiber improves longevity (PMID: 40651334).
Soluble fiber fuels gut microbes → short-chain fatty acids → better metabolic health (PMIDs: 27434092, 40305160).
Insoluble fiber protects the colon by speeding transit & reducing carcinogen contact (DOI: 10.29219/fnr.v69.11034).
Fiber lowers LDL & ApoB in a dose-dependent fashion (PMID: 36796439).
The evidence isn’t just big. It’s a mountain. 🗻
Carnivores can cope — but the data is absurdly clear.
DATA > feelings. 💥
#fiber #prostatecancer #laynenorton]()
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2025-09-10 21:54:17
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![I’ve been hearing that same tired line for over a decade.
And the classics:
👉 “Wait til you’re ______ years old”
👉 “You’ll break your back”
👉 “You can’t build muscle after ______”
🚨 All of it? Straight up BS excuses people use to justify not putting in the work.
Here’s the truth:
✅ You can build muscle and strength well into your 80s (PMID: 32740889)
✅ At 42, I hit my best deadlift ever: 723 lbs, an IPF M1 World Record
✅ At 43, after 25+ years of consistent training, I’m still smashing PRs — like 675 × 3 with plenty left in the tank
Why does this matter? Because muscle isn’t just about lifting heavy:
It slashes your risk of death from heart disease, cancer, infection & more — sometimes by over 300% (PMIDs: 38111085, 29222198, 37209044, 21572308, 34657039)
It protects your brain — lower risk of dementia & Alzheimer’s (PMIDs: 35856185, 39010668)
It lowers depression (PMID: 35968662)
It improves mobility, flexibility, and reduces pain (PMIDs: 39728043, 35968662, 35625353, 36622555, 38943165)
💡 Translation:
Muscle = independence, vitality, and longevity.
If you care about your health, quality of life, and living longer better, you SHOULD be resistance training.
Because strong people are harder to kill — and live better lives.
It’s just science, baby.]()
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2025-09-09 22:25:39
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![The TRUTH About Building Muscle 💪
Most advice out there is BS.
That’s why in my latest podcast (link in bio), I sit down with the world’s leading hypertrophy researcher, bradschoenfeldphd for a true muscle-building MASTERCLASS.
Here’s what we cover:
👉 What REALLY matters for muscle growth
👉 How to maximize your training
👉 Intensity, volume, ROM, rep ranges & exercise selection
👉 Myths that don’t hold up vs. principles that do
What makes Brad unique? He’s not afraid to challenge his own beliefs—even when his research disproves them. Plus, with decades of experience as a natural bodybuilder, personal trainer, and coach, he bridges science with practice like nobody else.
We also dive into the overlooked health benefits of muscle. Building muscle isn’t just about looking better—it improves nearly every aspect of health and might be the single best investment in your long-term well-being.
🎧 Don’t miss this masterclass. Listen now—link in bio. #drlaynenortonpodcast]()
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2025-09-09 00:30:00
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![Heavy Stuff I Lifted This Week
This week was a bit of a taper where we cut volume down. To be honest it was probably good timing because I was performing well but this week I was starting to feel a bit run down. So it likely came at the right time. Still hit decently heavy weights but the reduction in volume will hopefully help with recovery & feeling ready to handle the next training block. This week also had travel involved so much of my training was front loaded as my girl and I attended my parent’s 50th wedding anniversary. It was a quick trip but a lot of quality moments with my parents, family, & friends of the family.
Highlights
1 - Deadlift 655 x 3 moving with ease
2 - Squat 545 x 3 moving not great but ok
3 - Bench Press 335 x 3 slower than I would have liked but not horrible
4 - Conventional deadlift 550 x 5 easy
5 - Tempo Squat 465 x 5 these felt like garbage but it as a day after traveling & early wake up
6 - Long Pause Bench Press
7 - Belt Squat 570 x 10 moving well
Want to build muscle, strength, & lose fat but don’t know where to start & don’t want to break the bank? Hit the link in my bio & sign up for the BioLayne Workout Builder. Let me take all the guess work out of your training with my science based programs for less then 45 cents per day.]()
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2025-09-07 23:00:00
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Heavy Stuff I Lifte..
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![Flexible dieting can be a great tool when used correctly!
It’s not about eating only junk. It’s about structured flexibility. That’s why I love this post from teemillerfit
Be sure to follow her & the rest of teambiolayne for great info. If you are tired of spinning your wheels & want REAL results, comment ‘COACHING’ & I will DM you info on how to get coached The Biolayne Way
Repost from teemillerfit :
A pervasive challenge individuals face when beginning a diet is not physiological, but psychological. A rigid dichotomy of “good” vs. “bad” foods often emerges, which can foster an all-or-nothing mentality. This pattern of restriction and subsequent overcompensation is well-documented in the literature on dietary adherence & is a primary driver of long-term failure in weight management
A sustainable dietary framework is not defined by perfection but by consistency. Flexible dieting offers a practical model, as it emphasizes energy balance—specifically, maintaining a calorie deficit—while still accommodating individual food preferences
What I like about this approach is that it does not imply to sustain oneself with fast food or processed snacks. Rather, it recognizes that incorporating occasional indulgences can reduce feelings of deprivation and improve overall adherence to the dietary strategy
From a nutritional standpoint, prioritizing whole foods, lean proteins, & fiber-dense meals will support satiety, stable energy levels, & micronutrient sufficiency. However, the inclusion of less nutrient-dense foods, in moderation, does not inherently impede fat loss outcomes. Instead, it facilitates a psychologically sustainable relationship with food—one that is essential for long-term success]()
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2025-09-06 21:35:00
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![Energy Drinks Will Fuel Your Cancer!!!
Here we go! Another medical person speaking outside of their area. This Physician’s Assistant is claiming taurine drives tumor growth & she cites a study that I PROMISE YOU SHE HAS NOT READ (PMID: 40369079). The study was NOT in humans & the study demonstrated that taurine GENERATED by tumor metabolism may provide fuel for tumor cells. This is NOT taurine from outside sources. This is taurine from the MICROENVIRONMENT of the tumor where leukemia may upregulate enzymes that increase taurine production in the tumor microenvironment (ie localized taurine production).
I am not honestly sure the clinical relevance of this as of yet. It was not in humans, it was mostly in vitro work. Additionally, what we know about tumors is they are VERY adaptable & able to recruit a variety of different fuel sources. They can use glucose, amino acids, & yes even fats and ketones in the case of some tumors (PMIDs: 29941933, 35868515, & 23082722). That’s right, it’s not just glucose & taurine. Tumors are extremely adaptable to various fuel sources & it’s one of the reasons cancer is such a difficult disease to treat.
But does she talk about any of that? Nope. She skips over it all & jumps straight to the fear mongering of “don’t drink energy drinks or it will fuel your cancer growth
Look do I think cancer patients should avoid energy drinks? I’m not sure. Maybe, but this is not strong evidence in any way shape or form.This is just another example of people wanting to get attention so they don’t read a study or offer any context or nuance & instead just put out hot-takes. I’m sick of it
Not sure where to start with your nutrition? Comment ‘FRAMEWORK’ & I will DM you info on how to get my FREE nutrition guide on how to build muscle & lose fat!
#Taurine #energydrinks #cancer #biolayne #laynenorton]()
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2025-09-05 21:30:00
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![Happy 9th birthday to my little girl Livia
It’s hard to believe it’s been 9 years 😫
You are the sweetest, most kind hearted, and funniest kid I’ve ever met. You always light up a room & make everyone laugh
And you love to keep my ego in check by pointing out all my gray hairs & wrinkles (most of which are from you 🤷🏼♂️)
Thanks for being so awesome. Happy birthday]()
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2025-09-05 19:58:10
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![Cold plunges are all the rage with social media influencers proudly displaying how long they can soak their body in their $10,000 cold plunge tub in cringeworthy videos. You’ve even got jokers like garybrecka claiming that “There is nothing on the surface of the earth that will remove calories from your body or burn fat at the rate that getting in cold water will.”
Cool story bro… too bad it’s complete BS
A new study that we reviewed in this month’s issue of REPS, my research review (link in bio to sign up) compared the effects of cold plunges, warm water immersion, or just being in ambient air temperature for 30 minutes on subsequent energy expenditure (calories burned), food intake, & appetite (PMID: 40221072)
AND WHAT DID THEY FIND????
Well Gary, they did burn more calories in the cold plunge group! But unless you call ~20 calorie difference in 30 minutes removing calories the fastest on the face of the earth, I’d say that’s pretty underwhelming. Moreover, these individuals in the cold plunge group ate ~230 calories MORE in their post plunge meal compared to the group that was in warm water or the control group!
Wow burned 30 more calories but made them so much hungrier that they ate way more! This means cold plunging had a 200 calorie swing for energy balance towards a calorie surplus. This fits with other data showing cold exposure for 24 hours increases calorie intake by over 400 kcal per day & did not increase energy expenditure as it seems to be compensated for when done over the course of a day (PMID: 39675563)
Also cold plunge has been shown to DECRASE muscle growth in response to weight training (DOI: 10.1002/ejsc.12074)
If you wanna cold plunge, cool. Go for it. But don’t act like it’s magically going to take the place of diet & exercise because it fails miserably at that
If you are tired of not knowing what is legit vs. not, make sure you sign up for my research review REPS. We cut through all the BS & give you the straight truth about what the research REALLY says & what it means for you. Hit the link in my bio to subscribe for less than the price of weekly cup of coffee.]()
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2025-09-05 00:00:00
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![How Important is Protein at Breakfast?
For many years, myself & my PhD advisor layman.don have discussed the importance of protein at breakfast. Our reasoning was simple: since protein can’t be stored & the anabolic response to a meal appears to be limited, protein distribution likely makes some difference because multiple stimulations of muscle protein synthesis (MPS) per day are likely more beneficial than just a single response. Most Americans don’t eat much protein for breakfast & this is important because it is the 1st meal after an overnight fast. Fasting decreases MPS (PMID: 30895177) & therefore having a high protein breakfast may make an impact on whether or not you stimulate MPS & get into an anabolic state quickly vs. remaining in a prolonged catabolic state
A new scoping review (PMID: 38219154) attempted to synthesize the data on high protein feedings at breakfast & their impact on muscle mass & strength. The review included studies in all populations where protein intake at breakfast & the association with muscle mass was investigated
The researchers found that high protein intake at breakfast was associated with increased muscle mass & the effect was particularly pronounced for the elderly (>65 years old). The association with high protein intake in the morning & strength was less pronounced with some studies showing no effect & others demonstrating an effect
This data suggests that protein distribution, particularly consuming sufficient protein at breakfast may have an impact on muscle mass, especially in older individuals who are more resistant to anabolic stimuli. This data fits with my research on protein distribution in rats (PMID: 27903833) as well as other human data demonstrating improved 24 hour MPS with more evenly distributed protein intake (PMID: 24477298).
That said, the effect of distribution is likely small relative to total protein intake, but if your goal is to maximize muscle mass, then eating multiple high protein meals per day, including breakfast is probably a good idea
Want to build muscle & lose fat? Comment ‘FRAMEWORK’ & I will DM you my FREE nutrition guide]()
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2025-09-03 21:11:34
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How Important is ..
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![What is the BEST Diet?
My latest podcast is now LIVE (link in bio)
In this episode I discuss some of the most popular diets out there & the positives & negatives of them in a systematic, science-based manner
The reality is there is NO BEST DIET. Every diet will have various positives and negatives which may vary from individual to individual based on adherence and what are the biggest risk factors for their individual health. It may also vary by their goals
At the end of the day, we need to get out of the mindset of there being one great panacea for everyone.
In the wise words of Thomas Sowell, “There are NO solutions, there are only tradeoffs.”
Hopefully this episode will help provide many of you clarity around what diet might be best for YOU based on your goals and individual health risk factors
If you are loving the podcast be sure to subscribe to my podcast broadcast channel in my bio to get updated first when new episodes drop as well as have the opportunity to have your question answered on one of my Q&As
#dietwhatdiet #diets #dieting #onadiet]()
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2025-09-03 01:15:00
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What is the BEST Diet..
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![Whey Protein is an Ultra-Processed HEALTH FOOD
Using guidelines can be very helpful, but making guidelines into hard, inflexible rules is stupid & causes people to say dumb sh*t
Trying to reduce consumption of ultra-processed foods (UPFs) is a good guidelines as most UPFs are energy dense, hyperpalatable, & lead to overconsumption of calories which can lead to obesity & a myriad of health issues that go along with the disease
But not ALL UPFs are bad for you. Whey protein is a perfect example. Whey protein is a UPF that is highly bioavailable, extremely high quality protein source, that has been demonstrated to:
✅Increase lean body mass (PMID: 31041966)
✅Decrease body fat (PMID: 35871954)
✅Increase strength (PMID: 31041966)
✅Improve insulin sensitivity (PMID: 35605541 & 32958070)
✅Decrease inflammation (PMID: 35706399 & 32002373)
✅Improve markers of metabolic health (PMID: 32958070
✅Decrease visceral fat (PMID: 36364801)
✅Decrease liver fat (PMID: 21288612)
Trying to tell people whey protein is bad because it’s a UPF is absolutely absurd. If I didn’t tell you whey was a UPF & I listed off all of the above, no one would argue that is not a healthy food, but since people are incapable of rubbing 2 brain cells together they keep using shallow, black & white thinking with zero nuance… because nuance is hard.
This is like people who avoid fruit because they are trying to avoid sugar. As a guideline, it’s a good idea to avoid added sugar. But avoiding fruit because it has sugar is just f***ing stupid. Avoiding whey because it’s ‘ultra-processed’ is just f***ing stupid
#wheyprotein #cardib]()
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2025-09-01 21:04:25
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![Heavy Stuff I Lifted This Week
Training this week has actually been moving pretty well. The month leading up to this had been pretty darn sluggish but I’ve learned over many years of this game that it’s important not to get too wrapped up in day to day or week to week training fluctuations. Just keep showing up & putting in the time. This week was hitting pretty close to top end on some numbers
Highlights from the week:
1 - Deadlift 675 x 3 moving really well, almost ‘easy’
2 - Squat 565 x 3 moved well, got really light headed on the 2nd rep (happens on occasion when I squat). But overall still moved well
3 - Bench Press 335 x 3 MOVING really well. Maybe close to PR speed at this weight & reps
4 - Conventional deadlift 545 x 5 moving quick
5 - Tempo Squat 485 x 5 moving well
6 - Long Pause Bench Press 305 x 5 moving really fast
7 - Belt Squat 600 lbs x 10
8 - Liv committed to training with me every week to see how strong she can get. Personally, it doesn’t matter to me what she does as long as she has a goal & is dedicated to something. But I’m not going to lie, It’s awesome to see her get interested in lifting
9 - We had Livia’s 9th birthday celebration yesterday & all she wanted for her birthday was to get a limo. No presents, she just wanted to ride in a limo all day with her friends. I’m a big fan of experiences over stuff so that’s what we did. Kids had a blast
10 - Thank goodness I had friends to help me with this crew of animals LOL. Was so great watching Liv & her friends have fun
Want to build muscle, strength, & lose fat but don’t know where to start & don’t want to break the bank? Hit the link in my bio & sign up for the BioLayne Workout Builder. Let me take all the guess work out of your training with my science based programs for less then 45 cents per day]()
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2025-08-31 21:38:36
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H..
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1,354 -66%
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25 -77%
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![If you can’t maintain the lifestyle that allowed you to lose the weight, you will not keep the weight off. It must be sustainable, otherwise it will never last
Repost from nutritionwithnursejackie
Good luck with maintaining results without changing your daily habits. It just won’t work!
If you go back to the habits you had before your fat loss phase, those pounds will come right back! And your body is primed and ready for fat regain after a cut. You not only need to maintain the habits you practiced during fat loss, you also need a strategy to exit it!!
Change your habits
Change your life and maintain your results!
If this is something you have been struggling with, reach out!
#biolayne #teambiolayne #laynenorton]()
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2025-08-30 21:30:00
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If you can’t maintain..
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3,514 -12%
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71 -35%
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![paulsaladinomd says Celsius Energy Drinks Will Make You Fat Because of Sucralose!
Paul pulls up a study that compared sucralose sweetened beverage to a sugar sweetened beverage vs. water in terms of hypothalamic blood flow (tends to increase when people are hungrier) & subjective ratings of hunger (PMID: 40140714). The study found that people who drank the sucralose sweetened beverage had increased hypothalamic blood flow & greater ratings of hunger compared to a sugar sweetened beverage. This means that sucralose is going to make you eat more & make you fat right? Not really… let me drop some science on you
1st off, these are all short term measures & mechanistic data & not actual outcomes. 2nd off, it is NOT surprising that sucralose increased hunger relative to sucrose… IT HAS NO CALORIES BUT SUCROSE DOES! Of course the actual calorie containing beverage will dampen hunger more than a non-caloric beverage. But why did Paul not talk about the results of sucralose compared to water? There were NO SIGNIFICANT DIFFERENCES BETWEEN SUCRALOSE SWEETENED BEVERAGE VS. WATER LOL
Finally, & most importantly, the ACTUAL LONG TERM HUMAN RANDOMIZED CONTROLLED TRIALS where people consume beverages containing artificial sweeteners (ASB) like sucralose in place of sugar sweetened beverages (SSB), people LOSE significant weight (PMIDs: 35285920 & 32216045) & they even lose more weight with ASB compared to water as a replacement for SSBs (PMID: 37794246)
Hmm… wonder why Paul didn’t mention those studies?
While this data is interesting, shouldn’t we care MORE about the actual long term, hard outcome data????
Not sure where to start with your nutrition? Comment ‘FRAMEWORK’ & I will DM you info on how to get my FREE nutrition guide on how to build muscle & lose fat!
#Paulsaladino #celsius]()
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2025-08-30 00:35:45
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paulsaladin..
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7,062 +77%
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370 +239%
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On average, Layne Norton PhD gets 4K likes and 109 comments per post. (Historical)
