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 sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. Layne Norton, Nutrition & Fitness (00:03:10) Sponsors: LMNT, Thesis, 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 (00:34:35) 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 Media Title Card Photo Credit: Mike Blabac Disclaimer
This podcast discusses how InsideTracker helps individuals understand and optimize their metabolic factors, including lipids and hormones, through lifestyle changes such as nutrition and supplementation. It also covers a range of diet types and emphasizes the importance of single-ingredient supplements.
This podcast explores the concept of energy in versus energy out and how it relates to weight loss, weight maintenance, weight gain, and body composition. It explains that the process of extracting energy from food can vary based on factors such as insoluble fiber and metabolic rate.
The thermic effect of food (TEF) is the energy expenditure caused by metabolizing and digesting food. This segment discusses the different TEF values for carbohydrates, fats, and proteins and their effects on calorie count.
Dr. Spencer Nadolsky shares his insights into ideal weighing times if you plan to lose weight intentionally, emphasizes the need to take averages of weight on a weekly basis, and suggests that for those worried about neat, the form of exercise needs to be taken into consideration of calorie intake and work done.
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In order to achieve sustainable weight loss, some form of diet restriction, such as a nutrient restriction or time restriction, must be implemented with high adherence. Despite the popularity of diets such as low carb or intermittent fasting, the key to success ultimately lies in adhering to the chosen diet plan.
Transitioning out of keto should be done slowly and systematically over a 4-8 week period as the body has upregulated fat and glucose production rather than glucose metabolism, and therefore starts to exhibit insulin resistance.
This episode discusses how semaglutide works and its effects on weight loss and blood markers in the body. It also explains why some users may experience low-grade nausea while taking the drug.
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Studies have found that stratifying individuals based on HDL and LDL levels can provide better insights into their risk of heart disease. For example, individuals with low HDL levels do not necessarily have a higher risk of heart disease if other key variables such as LDL levels are consistent.
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Andrew discusses the various health benefits associated with exercise and the role of protein in improving satiety signals.
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It is challenging for vegans and vegetarians to consume enough protein without going over the total calorie intake. Supplementing with isolated plant protein sources or vegan forms of protein is recommended for better muscle protein synthesis.
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There is a right way to do plant-based diets that promote health and a wrong way that just involves eating processed plant-based foods. Consuming large portions of these foods, even when plant-based, can negatively impact both overall health and body composition.
A person with a stressful job who doesn't enjoy caffeine uses nicotine patches to relieve stress. The seed oils form the root cause of obesity, and if consumption remains stagnant, it still remains at a heightened level.
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A 10-week study examined the impact of sucralose on the gut microbiome and showed a change in the Blauia coquitis species, and a statistically insignificant change in blood glucose response.
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This podcast talks about the importance of understanding menstrual cycles and food choices for optimal training, along with the idea of auto-regulation during workout sessions.
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An app helps determine a person’s total daily energy expenditure, which is necessary to know how many calories they should be eating for their goal while tracking their body weight changes, adjusting their calories up, and estimating their energy expenditure based on the amount of weight they're losing.
The Huberman Lab Podcast has partnered with a company to provide science-based mental health, physical health, and performance tools, including supplements that align with the optimal ways discussed on the podcast.