My guest is Layne Norton, Ph.D. (@biolayne1) — one of the world's foremost experts on nutrition, protein metabolism, muscle growth and fat loss. We discuss the science of energy expenditure 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 protein sources, 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 provides insight into sugar and artificial sweeteners, processed, cooked and raw foods, supplements, seed oils and the relationship between LDL/HDL levels and cardiovascular health. This episode serves as a masterclass on nutrition, metabolism, and exercise and is sure to benefit people of all ages and with different health and fitness goals.

#HubermanLab #Nutrition #Exercise

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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

Article
The role of non-exercise thermogenesis in resistance to fat gain in humans: https://bit.ly/3UwmmJ2
A powerful physiological method to increase and support 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 gain: https://bit.ly/3UxwUIa

Other sources
BioLayne – New research shows that artificial sweeteners are ruining your gut? https://youtu.be/6M6RP_YRgVg

Timestamps
00:00:00 Dr. Layne Norton, Nutrition and Fitness
00:02:53 LMNT, ROKA, InsideTracker, memorable
00:06:50 Calories and cellular energy production
00:12:35 Energy balance, food labels, fiber
00:15:19 Resting metabolism, thermal effect of food
00:19:04 Thermogenesis of exercise and non-exercise activity (NEAT)
00:25:49 Losing weight, tracking calories, weighing yourself daily
00:29:24 Post-workout metabolic rate, appetite
00:35:04 AG1 (athletic greens)
00:36:19 Exercise and appetite, calorie trackers, placebo effects and beliefs
00:43:46 Signals of exercise and satiety, weight loss maintenance and identity
00:56:32 Weight loss and maintenance, diet compliance
01:03:33 Restrictive diets and transition periods
01:08:03 Gut health and appetite
01:16:23 Aid: supporting gut health, fiber and longevity
01:23:59 LDL, HDL and cardiovascular disease
01:30:31 Leucine, mTOR and protein synthesis
01:37:31 Tool: daily protein intake and muscle mass
01:44:24 Protein and fasting, lean body mass
01:55:38 Vegetable proteins: whey, soy, leucine, corn, pea
02:04:28 Processed foods
02:11:54 Obesity epidemic, calorie intake and energy production
02:17:33 Obesity, sugar and fiber, restriction and craving
02:25:57 Artificial sweeteners and blood sugar levels
02:38:55 Artificial sweeteners and gut microbiome, sucralose, blood sugar levels
02:50:19 Rapid weight loss, satiety and beliefs
02:58:13 Seed oils and obesity, saturated fat, overall energy toxicity
03:08:15 Women, diet, exercise and menstrual cycles
03:14:05 Raw versus cooked food
03:16:32 Berberine and glucose clearing
03:19:12 Fiber and gastric emptying time
03:21:00 Supplements, Creatine Monohydrate, Rhodiola Rosea
03:30:33 Training hard; Challenge and mental resilience
03:36:12 Carbon app
03:47:11 Free support, YouTube feedback, Spotify and Apple reviews, sponsors, memorable, Neural Network newsletter, social media

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Title Card Photo Credit: Mike Blabac – https://www.blabacphoto.com

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