Dr Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle | Huberman Lab Podcast #97



My guest is Layne Norton, Ph.D. (@biolayne) — 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. #HubermanLab #Nutrition #Exercise Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://www.drinklmnt.com/huberman ROKA: https://www.roka.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium Social & Website Instagram: https://www.instagram.com/hubermanlab Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://hubermanlab.com Newsletter: https://hubermanlab.com/neural-network Dr. Layne Norton BioLayne: https://biolayne.com Carbon app: https://joincarbon.com REPS (Research Explained in Practical Summaries): https://biolayne.com/reps Books: https://biolaynestore.com/collections/accessories Articles Role of Nonexercise Activity Thermogenesis in Resistance to Fat Gain in Humans: https://bit.ly/3UwmmJ2 A potent physiological method to magnify and sustain soleus oxidative metabolism improves glucose and lipid regulation: https://bit.ly/3FLkLuZ Creatine Supplementation Increases Total Body Water Without Altering Fluid Distribution: https://bit.ly/3T9ki8M Biology’s response to dieting: the impetus for weight regain: https://bit.ly/3UxwUIa Other Resources BioLayne – New Research Shows Artificial Sweeteners Mess Up Your Gut? https://youtu.be/6M6RP_YRgVg 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 Title Card Photo Credit: Mike Blabac – https://www.blabacphoto.com

15 thoughts on “Dr Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle | Huberman Lab Podcast #97”

  1. @52:54 “I killed my clone today… I had to kill who I was.. become a new person… kill off a former version of himself… this is a daily process… you can’t create a new version of yourself while dragging your old behaviors behind you”

    Paul to the Ephesians, ~60 AD: “..put off your old self, which belongs to your former manner of life and is corrupt through deceitful desires, and be renewed in the spirit of your minds, put on the new self, created after the likeness of God in true righteousness and holiness..”

    Paul to the Romans, ~52 AD “Therefore we have been buried with Him through baptism into death, so that as Christ was raised from the dead through the glory of the Father, so we too might walk in newness of life.”

    Jesus, ~30 AD: “Truly, truly, I say to you, unless one is born again he cannot see the kingdom of God.”

  2. I’ve taken semaglutide, even though I’m not obese nor have diabetes, just overweight (a physician prescribed me – I would not need a prescription where I live, though). And what Dr. Huberman said happened to me, with the smallest dose: feeling bloated and incredibly constipated. It worked, but the side effects taxed my health too much to sustain it for a long time.

  3. time stamps, chapters, transcript seem very necessary to try to collate the various nuances; so i listened several times [like watching Grandmasters playing speed chess !]. i didn’t hear anything in the LDL discussion about particle size histology… I also didn’t hear anything concerning Energy conversion in the brain vs muscles ; if the brain is 2% of the body mass but converting 20% of the Energy (glucose?) is the energy disipated as heat ? or as blood flow [across BBB] back to the kidneys ??

    too bad the calorie is used as the proxy for Energy since clearly the body doesn’t obey the 2nd law of Thermo nor conservation of Energy for that matter.. The analogy to a car engine isn’t all that helpful in fact his comment that the battery somehow contributes to energy total is hilarious maybe even on a prius the battery is more of a sink thAN a source. is the muscle itself the sink for protein ? or should i think of protein as the water soluable Vit. As opposed to Fat the oil soluable energy storage ??

    yes Virginia Li really does deteriorate….
    fascinating;; on the whole very insightful but 4 hrs seems a bit much for one sitting…

  4. This conversation is falling apart a bit now that you’ve reached the microbiome section. He claims prebiotics > probiotics, when in your own breakdown you cited a strong study saying that probiotics >>> prebiotics. The fibre -> longevity connection is also likely bogus, as low fibre is a proxy for junk food consumption. If you’re eating low fibre because your diet is mostly meat and dairy, expect different results to someone who has low fibre consumption due to eating fries and cake. It’s not merely a healthy user bias, it’s the fact that there is no substantial modernised population which eats a whole food low fibre diet (on the contrary, there are many people who eat red meat as part of a balanced healthy diet). There are tribal communities who do consume very low fibre, whole food diets, and they are healthy. And where in the world do people eat a hugely diverse diet that could theoretically sustain a diverse microbiome throughout the year? Nowhere. It’s a modern invention. Most tribes consume a few core vegetables (which vary throughout the year) and yet they maintain stable, diverse microbiota. Exposure to soil is likely to be far more important than exposure to diverse fibres.

    I really think we’re about to head into a generation of junk science on this topic, just as we’ve had a generation of junk science around red meat/saturated fat. It’s already the case that everybody is looking for/expecting certain results from fibre, and when they don’t show up they’re ignored.

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