Nutrition, Training, and Personal Growth

This chapter explores gender differences in diet and training responses, emphasizing the need for auto-regulation in workouts, especially during the menstrual cycle. It also highlights the benefits of cooking on nutrient availability, the implications of supplements like creatine and rhodiola rosea, and the importance of mental resilience in training. The discussion underscores that hard work and proper nutrition remain central to achieving fitness goals.

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My guest is Layne Norton, Ph.D. — one of the world’s foremost experts in nutrition, protein metabolism, muscle gain and fat loss. We discuss the science of energy utilization and balance, the efficacy of different diets (e.g., ketogenic, vegan, vegetarian, carnivore, omnivore), and how best to build lean muscle mass and lose fat. We also discuss optimal protein and fiber intake, the best sources of protein, the correlation between appetite, satiety signals and exercise, along with male and female-specific needs. Dr. Norton also explains how to support a healthy gut microbiome and offers insight into sugar and artificial sweeteners, processed, cooked, and raw foods, supplements, seed oils, and the relationship of LDL/HDL levels to cardiovascular health. This episode serves as a master class in nutrition, metabolism and exercise and is sure to benefit people of all ages and with different health and fitness goals.

For the full show notes, visit hubermanlab.com.