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.Thank you to our sponsorsAG1: https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Dr. Layne Norton, Nutrition & Fitness(00:03:10) Sponsor: LMNT & Waking Up(00:06:50) Calories & Cellular Energy Production(00:12:35) Energy Balance, Food Labels, Fiber(00:15:19) Resting Metabolic Rate, Thermic Effect of Food(00:19:04) Exercise & Non-Exercise Activity Thermogenesis (NEAT)(00:25:49) Losing Weight, Tracking Calories, Daily Weighing(00:29:24) Post-Exercise Metabolic Rate, Appetite(00:34:35) Sponsor: AG1(00:36:19) Exercise & Appetite, Calorie Trackers, Placebo Effects & Beliefs(00:43:46) Exercise & Satiety Signals, Maintain Weight Loss & Identity(00:56:32) Weight Loss & Maintenance, Diet Adherence(01:03:33) Restrictive Diets & Transition Periods(01:08:03) Gut Health & Appetite(01:16:23) Tool: Supporting Gut Health, Fiber & Longevity(01:23:59) LDL, HDL & Cardiovascular Disease(01:30:31) Leucine, mTOR & Protein Synthesis(01:37:31) Tool: Daily Protein Intake & Muscle Mass(01:44:24) Protein & Fasting, Lean Body Mass(01:55:38) Plant-Based Proteins: Whey, Soy, Leucine, Corn, Pea(02:04:28) Processed Foods(02:11:54) Obesity Epidemic, Calorie Intake & Energy Output(02:17:33) Obesity, Sugar & Fiber, Restriction & Craving(02:25:57) Artificial Sweeteners & Blood Sugar(02:38:55) Artificial Sweeteners & Gut Microbiome, Sucralose, Blood Sugar(02:50:19) Rapid Weight Loss, Satiety & Beliefs(02:58:13) Seed Oils & Obesity, Saturated Fat, Overall Energy Toxicity(03:08:15) Females, Diet, Exercise & Menstrual Cycles(03:14:05) Raw vs. Cooked Foods(03:16:32) Berberine & Glucose Scavenging(03:19:12) Fiber & Gastric Emptying Time(03:21:00) Supplements, Creatine Monohydrate, Rhodiola Rosea(03:30:33) Hard Training; Challenge & Mental Resilience(03:36:12) Carbon App(03:47:11) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social MediaDisclaimer

Dr. Layne Norton, a leading expert in nutrition and fitness, shares insights on evaluating scientific evidence in health practices. He discusses contentious topics like fasting, the role of dietary fats, and the myths surrounding sugar and artificial sweeteners. Layne offers strategies for hypertrophy, fat loss, and recovery, while emphasizing the importance of resistance training at any age. He also dives into the effects of GLP-1 mimetics on weight management and highlights the personalized approach essential for effective nutrition.

Topics include calorie truth, sugar addiction, muscle growth speed, weight loss struggles. Artificial sweeteners, whey protein, caffeine benefits discussed. Debunking diet myths, belly fat loss, and exercise impact on weight loss. GLP1 mimetics for appetite control, gut health advancements, and toxic relationship reflections shared.

Dr. Layne Norton shares insights on diet failures, best diets for health, Carnivore diet, soy myths, top health foods. Also discusses identity change for lasting weight loss, prioritizing enjoyment, success balance, and challenges in obesity management. Touches on dietary misunderstandings, emotional connections, supplements, and nutrient intake impact on health.

Layne Norton, Ph.D., discusses training principles for strength and mass, changing views on nutrition, and the benefits of creatine supplementation. He covers topics such as powerlifting basics, the role of testosterone in muscle gain, managing pain and injuries, manipulating mass and acceleration, the impact of social media, changing views on intermittent fasting and BCAAs, and the benefits of resistance training for aging.

View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter’s Weekly Newsletter Layne Norton holds a Ph.D. in nutritional sciences and is a physique coach, natural bodybuilder, and previous guest on The Drive. In the first half of this episode, Layne dives deep into the topic of energy balance, including the role that macronutrients and calories play in weight loss. He describes how many people struggle with tracking food and calories on their own across a variety of diets and how all of this can impact nutritional habits and behaviors. In the second half of the episode, Layne discusses the importance of protein and weightlifting for improving one’s body composition and increasing muscle mass. He explains how he would prescribe different training and nutrition programs for two hypothetical clients—a 50-year-old female who is entering menopause and wants to improve her health, and a 40-to-50-year-old male who wants to maximize muscle mass. Additionally, Layne discusses a number of supplements that could potentially benefit a training program including whey protein, branch chain amino acids, creatine, nitric oxide boosters, and more. We discuss: Defining energy balance and the role of calories [2:30]; Defining a calorie, whether they are all created equal, and how much energy you can extract from the food you eat [8:00]; Factors influencing total daily energy expenditure [12:15]: The challenge of tracking energy expenditure accurately, and the thermic effect of different macronutrients [23:30]; Challenges of sustained weight loss: metabolic adaptation, set points, and more [34:45]; Weight loss strategies: tracking calories, cheat meals, snacks, fasting, exercise, and more [40:45]; Sitting in discomfort, focusing on habits, and other lessons Layne learned as a natural bodybuilder [52:15]; Commonalities in people who maintain long-term weight-loss [1:01:15]; Does a ketogenic diet result in greater energy expenditure? [1:03:15]; The metabolic benefits of exercise, muscle mass, and protein intake [1:15:00]; The impact of lean muscle and strength on lifespan and healthspan [1:20:00]; Hypothetical case study #1: Training program for 50-year-old female [1:27:45]; Muscle protein synthesis in a trained athlete vs. untrained individual following a resistance training program [1:31:30]; Protein and amino acids needed to build and maintain muscle mass [1:37:15]; Nutrition plan for the hypothetical 50-year-old woman starting to build lean muscle [1:42:45]; Dispelling myths that excess protein intake increases cancer risk through elevations in mTOR and IGF [1:55:30]; Hypothetical case study #2: Training program for a 50-year-old, trained male wanting to increase muscle mass [2:04:00]; Maximizing hypertrophy while minimizing fatigue—is it necessary to train to muscular failure? [2:11:30]; Ideal sets and reps for the hypothetical 50-year-old male interested in hypertrophy [2:16:15];   Maximizing hypertrophy by working a muscle at a long muscle length [2:22:15]; Recommended lower body exercise routines and tips about training frequency [2:24:00]; Nutrition plan for the hypothetical 50-year old male wanting to add muscle [2:29:00]; Cycling weight gain and weight loss when building lean muscle mass, and expectations for progress over time [2:33:30]; Supplements to aid in hypertrophy training [2:38:30]; More. Connect With Peter on Twitter, Instagram, Facebook and YouTube

Dr. Layne Norton, a Ph.D. in Nutritional Sciences and a champion bodybuilder, shares his insights into building muscle and optimizing health. He discusses why most people don’t train hard enough and the truth about training to failure. The conversation dives into dietary debates, from seed oils to carnivore diets, while addressing misconceptions around weight gain, metabolism, and emotional eating. Norton emphasizes the importance of resistance training for all ages and explains how good habits are crucial for long-term success.

Dr. Layne Norton discusses nutrition, debunking diet myths on seed oils and fiber. Exploring LDL's role in heart disease, dietary health, and plant-based diets. The podcast navigates through exercise, protein intake, and lifestyle changes for personal growth.

Dr. Layne Norton, a renowned scientist and nutrition expert with a PhD in Nutritional Sciences, dives deep into the complexities of obesity and weight management. He debunks the carb-insulin model and discusses the influences of hormones and metabolism on weight gain. With practical tips on meal structuring, personalized diets, and the importance of resistance training, Layne empowers listeners to challenge diet myths and optimize their nutrition. His insights on tailoring protein intake for fat loss are particularly captivating, making this an enlightening discussion for anyone interested in fitness.

In this episode Sal, Adam & Justin speak with friend Layne Norton. If you do things the RIGHT way, you’ll have a longer-lasting business. (2:03) Change your hypothesis to fit the data. (7:18) Be excited about being wrong. (13:21) Why does the calories in vs. calories out debate keep raging? (17:24) PSA for coaches and trainers. (37:11) Has his position on artificial sweeteners changed at all? (40:08) The value of tracking. (54:37) The biggest impact on your health and longevity. (59:39) The alarming new messaging on health & fitness. (1:09:44) Putting limits on social media. (1:24:29) The controversy around erythritol. (1:28:00) Acute vs. Chronic. (1:34:57) Intermittent fasting and muscle loss. (1:37:58) The crux of the insulin theory of fat loss model. (1:47:44) His take on semaglutide hype. (2:01:00) How planning has killed more dreams than failure ever could. (2:06:32) True confidence is being able to wade into uncertainty. (2:12:09) Be ‘the’ example for your children. (2:15:26) You cannot do without doing. (2:19:47)