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 with different health and fitness goals.
Read the episode show notes: https://go.hubermanlab.com/btAPVk4
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*Dr. Layne Norton*
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*Timestamps*
00:00:00 Dr. Layne Norton, Nutrition & Fitness
00:02:53 LMNT, ROKA, InsideTracker, Momentous
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
00:35:04 AG1 (Athletic Greens)
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 Media
Disclaimer: https://hubermanlab.com/disclaimer
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Thank you for your interest in science! — Andrew
This helped me with [insert task]. You’re a lifesaver! 😇
I was so lost until I watched your video. Thank you!
nutrition crash course
That is the most interesting and informative podcast about diet I`ve listened so far!
Everything in moderation drink water exercise control life stresses get good sleep.. It's always been the same.. never do everything Life happens and 20 years still listening and reading about this.. although I know it or think I do enough to know..
Brah reviewed biochemistry in 2 minutes
Surprised they didn't bring up reports of neurotoxicity of artificial sweeteners.
Thanks Dr Huberman! I’m a bit late to the party but I’m glad I made. In New Zealand it used to be common to have a couple of organic grass fed steaks with eggs for breakfast. Same on the farm I grew up on. I’m a beast 😂😂
Unfortunately modern times ruined me. I grew up almost Amish and I hadn’t seen a
lolly or ice cream until I was 5/6 years old. Even to this day water and raw vegetables are my favourite foods.
Anyway, I would love to meet you one day…I’m a huge fan…no pun intended 😜😂😂🪽🏆👑🫵🏾
The vibe here is just chef's kiss 🔥
Wait for it… BAM! 😂 Perfect timing.
This song is on repeat! 🎶
This content is gold. Thank you for putting this out here!
“everybody looking for a hack to be healthier , exercise is the hack” 43:00
Andrew is also a superb listener! Congrats on that as well!
Two year old post so guessing nobody will see this but here goes anyway. Sustainable diet: Eat whatever you want, whenever you want BUT eat everything like you would enjoy a glass of fine wine. Slowly. Small portions but as many of those portions as you want. Chew slowly noticing the flavors but don't swallow until ALL the flavors are gone from whatever it is. Watch people eat M&Ms. Five or six of them in the mouth. Two chomps. Swallow. Then they take another handful followed by another etc because they are not satisfied. Ask them to eat just one and slowly chew it until the flavor is gone then take another. Their M&M consumption will drop substantially and they will have enjoyed it more. Works with everything else too. Tiny pieces of steak or cheese. Couple of Triscuits. You don't have to give up anything and learning the technique is sustainable.
The way you explained this made it so easy to understand. 🧠
Love the whole podcast ❤❤
Almost 6 minutes of in video ads immediately followed by stupid yt ads. Hell.
If you’re someone that doesnt burn much through Neat is it likely that you won’t be a lean person unless you actively trying to lose fat?
Maintenance will automatically make you gain weight back?
Does caffeine induced fidgeting count as NEET?
This may be best, most reasonable, and understandable YouTube video on diet I’ve watched, and I’ve watched a lot.
Just read an ebook called Fit and Fueled: Meal Prep Strategies for Weight Loss really helpful if you're trying to start meal prepping without overcomplicating things.
I got it on Gumroad just search Fit and Fueled: Meal Prep Strategies for Weight Loss on their site if you're curious.
amazing podcast!
I'm not so sure it's fair for him to be so lenient on sugar based off studies of fat content and bio-health markers without considering; at least in our society today, that 80% of the food accessible to the average person is a manufactured blend of processed additives, sugar, syrups and dyes etc. Now he does mention sugar from fruit and how it differs but the way his tangent about sugar was worded seemed a bit misleading. I think correlation is a real factor here. That being, if you stay away from sugary foods you will be overall healthier and it is best to stay away from in general due to the correlation of what it is paired with in most foods that are accessible to buy. This podcast really has me thinking though and I love it.
The vibe here is just chef's kiss 🔥