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Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle

Andrew Huberman
6.7M subscribers
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8.3M views 2 years ago Huberman Lab
My guest is Layne Norton, Ph.D. (‪@biolayne1‬) — 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. Access the full s …...more
...more

Dr. Layne Norton, Nutrition & Fitness

0:00

LMNT, ROKA, InsideTracker, Momentous

2:53

Calories & Cellular Energy Production

6:50

Energy Balance, Food Labels, Fiber

12:35

Resting Metabolic Rate, Thermic Effect of Food

15:19

Exercise & Non-Exercise Activity Thermogenesis (NEAT)

19:04

Losing Weight, Tracking Calories, Daily Weighing

25:49

Post-Exercise Metabolic Rate, Appetite

29:24

AG1 (Athletic Greens)

35:04

Exercise & Appetite, Calorie Trackers, Placebo Effects & Beliefs

36:19

Exercise & Satiety Signals, Maintain Weight Loss & Identity

43:46

Weight Loss & Maintenance, Diet Adherence

56:32

Restrictive Diets & Transition Periods

1:03:33

Gut Health & Appetite

1:08:03

Tool: Supporting Gut Health, Fiber & Longevity

1:16:23

LDL, HDL & Cardiovascular Disease

1:23:59

Leucine, mTOR & Protein Synthesis

1:30:31

Tool: Daily Protein Intake & Muscle Mass

1:37:31

Protein & Fasting, Lean Body Mass

1:44:24

Plant-Based Proteins: Whey, Soy, Leucine, Corn, Pea

1:55:38

Processed Foods

2:04:28

Obesity Epidemic, Calorie Intake & Energy Output

2:11:54

Obesity, Sugar & Fiber, Restriction & Craving

2:17:33

Artificial Sweeteners & Blood Sugar

2:25:57

Artificial Sweeteners & Gut Microbiome, Sucralose, Blood Sugar

2:38:55

Rapid Weight Loss, Satiety & Beliefs

2:50:19

Seed Oils & Obesity, Saturated Fat, Overall Energy Toxicity

2:58:13

Females, Diet, Exercise & Menstrual Cycles

3:08:15

Raw vs. Cooked Foods

3:14:05

Berberine & Glucose Scavenging

3:16:32

Fiber & Gastric Emptying Time

3:19:12

Supplements, Creatine Monohydrate, Rhodiola Rosea

3:21:00

Hard Training; Challenge & Mental Resilience

3:30:33

Carbon App

3:36:12

Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

3:47:11
Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
76KLikes
8,335,476Views
2022Nov 7
My guest is Layne Norton, Ph.D. (‪@biolayne1‬) — 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. Access the full show notes for this episode: https://go.hubermanlab.com/btAPVk4 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 Huberman Lab Premium https://hubermanlab.com/premium Huberman Lab Social & Website Instagram:   / hubermanlab   Twitter:   / hubermanlab   Facebook:   / hubermanlab   TikTok:   / hubermanlab   LinkedIn:   / 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... 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 #HubermanLab #Nutrition #Exercise Disclaimer: https://hubermanlab.com/disclaimer
275 episodes
Huberman Lab
Andrew Huberman

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Andrew Huberman

6.7M subscribers