Dr. Layne Norton

There's a reason bodybuilders load carbohydrates before a competition because you look more volumized.

Your muscles look fuller.

So creatine.

Whey protein, I just take as needed to get my total protein intake.

I don't think it's anything magical about whey protein.

I think it's just a very high-quality, tasty, relatively inexpensive way to get in high-quality protein.

Again, this is where it's important to have guidelines, not rules, right?

Okay, well, let's look at the randomized control trials.

Okay, yeah, it does seem to have an insulin response.

It does.

But does insulin sensitivity get worse?

No.

If anything in the studies, it gets better.

So again, I'm not worried about an acute insulin rise, right?

One of the things I'll tell people is if we're going to worry about acute changes and stuff, you're not going to be able to eat anything because fat impedes flow media dilation after a meal.

Carbohydrates raise blood glucose, which is – blood glucose is toxic over time.

And protein stimulates mTOR, which is involved in formation of cancer and some cancers.

Big difference between acute rises in these systems versus like long-term dysregulated signaling.

Big difference.

Then my tier two of supplements would be things like I really like rhodiola rosea as a cognitive enhancer, as an adaptogen.