Episode
Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
3:49:06
Published: Mon Nov 07 2022
Description
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
Chapters
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.
00:00 - 07:22 (07:22)
Summary
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.
EpisodeDr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
PodcastHuberman Lab
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.
07:22 - 16:10 (08:47)
Summary
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.
EpisodeDr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
PodcastHuberman Lab
The thermic effect of food (TEF) is the energy expenditure caused by metabolizing and digesting food.
16:10 - 21:22 (05:12)
Summary
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.
EpisodeDr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
PodcastHuberman Lab
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.
21:22 - 34:11 (12:48)
Summary
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.
EpisodeDr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
PodcastHuberman Lab
A study found that people who were told they were taking anabolic steroids had better gains than people who weren't told they were on steroids, even though they were not actually on steroids.
34:11 - 41:22 (07:11)
Summary
A study found that people who were told they were taking anabolic steroids had better gains than people who weren't told they were on steroids, even though they were not actually on steroids. The power of belief is strong and sometimes the placebo effect can be useful.
EpisodeDr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
PodcastHuberman Lab
Over 70% of people who have successfully maintained weight loss for years engage in regular exercise, while less than 30% of those who regain weight exercise.
41:23 - 48:16 (06:53)
Summary
Over 70% of people who have successfully maintained weight loss for years engage in regular exercise, while less than 30% of those who regain weight exercise. Exercise is also crucial for improving biomarkers of longevity.
EpisodeDr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
PodcastHuberman Lab
Summary
Hunger may not even be the main reason why people eat. Stress, lack of sleep, and boredom also contributes. Addressing these factors is crucial for finding a solution to overeating.
EpisodeDr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
PodcastHuberman Lab
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.
54:09 - 1:00:06 (05:57)
Summary
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.
EpisodeDr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
PodcastHuberman Lab
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.
1:00:01 - 1:07:31 (07:29)
Summary
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.
EpisodeDr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
PodcastHuberman Lab
This episode discusses how semaglutide works and its effects on weight loss and blood markers in the body.
1:07:31 - 1:14:51 (07:19)
Summary
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.
EpisodeDr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
PodcastHuberman Lab
Soluble fiber is especially beneficial for your gut microbiota, but insoluble fiber may also have some use.
1:14:51 - 1:23:07 (08:15)
Summary
Soluble fiber is especially beneficial for your gut microbiota, but insoluble fiber may also have some use. While we don't have evidence that one source of fiber is better than another, it's important to eat at least 50 to 60 grams of fiber daily.
EpisodeDr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
PodcastHuberman Lab
Studies have found that stratifying individuals based on HDL and LDL levels can provide better insights into their risk of heart disease.
1:23:07 - 1:29:27 (06:20)
Summary
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.
EpisodeDr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
PodcastHuberman Lab
Leucine is crucial for increasing muscle protein synthesis when eating protein.
1:29:27 - 1:33:22 (03:55)
Summary
Leucine is crucial for increasing muscle protein synthesis when eating protein. When phosphorylated by mTOR, leucine increases the rate of translation initiation, which is the process of protein synthesis starting.
EpisodeDr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
PodcastHuberman Lab
Andrew discusses the various health benefits associated with exercise and the role of protein in improving satiety signals.
1:33:22 - 1:41:22 (07:59)
Summary
Andrew discusses the various health benefits associated with exercise and the role of protein in improving satiety signals.
EpisodeDr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
PodcastHuberman Lab
There is likely no significant difference in the benefits of protein consumption for skeletal muscle synthesis between those consuming the nutrient in multiple or in one large meal per day.
1:41:22 - 1:52:50 (11:28)
Summary
There is likely no significant difference in the benefits of protein consumption for skeletal muscle synthesis between those consuming the nutrient in multiple or in one large meal per day.
EpisodeDr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
PodcastHuberman Lab
It is challenging for vegans and vegetarians to consume enough protein without going over the total calorie intake.
1:52:50 - 2:01:05 (08:15)
Summary
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.
EpisodeDr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
PodcastHuberman Lab
A small amount of leucine can go a long way in maximizing protein synthesis in the body when paired with a protein source, such as corn.
2:01:05 - 2:06:18 (05:12)
Summary
A small amount of leucine can go a long way in maximizing protein synthesis in the body when paired with a protein source, such as corn. However, it is still recommended to focus on minimally processed foods for optimal health benefits.
EpisodeDr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
PodcastHuberman Lab
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.
2:06:18 - 2:12:17 (05:59)
Summary
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.
EpisodeDr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
PodcastHuberman Lab
A person with a stressful job who doesn't enjoy caffeine uses nicotine patches to relieve stress.
2:12:17 - 2:17:18 (05:00)
Summary
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.
EpisodeDr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
PodcastHuberman Lab
The host advocates for not creating a negative association with certain foods and advises against purposely restricting food.
2:17:18 - 2:24:55 (07:37)
Summary
The host advocates for not creating a negative association with certain foods and advises against purposely restricting food. He mentions a study in which 70% of daily calories were consumed from fructose and shares his thoughts on people who try to limit sugar intake completely.
EpisodeDr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
PodcastHuberman Lab
A study from Dana Small's lab suggests that ingesting artificial sweeteners, along with glucose-rich foods, could possibly increase glucose responses, and may affect the microbiome in ways that are currently unknown.
2:24:55 - 2:37:53 (12:58)
Summary
A study from Dana Small's lab suggests that ingesting artificial sweeteners, along with glucose-rich foods, could possibly increase glucose responses, and may affect the microbiome in ways that are currently unknown.
EpisodeDr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
PodcastHuberman Lab
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.
2:37:53 - 2:42:39 (04:45)
Summary
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.
EpisodeDr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
PodcastHuberman Lab
A two-week study involving non-consumers of artificial sweeteners found consuming them did not alter their blood glucose response.
2:42:39 - 2:52:34 (09:55)
Summary
A two-week study involving non-consumers of artificial sweeteners found consuming them did not alter their blood glucose response. However, the researchers acknowledged the study's inability to blind participants may have influenced their results.
EpisodeDr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
PodcastHuberman Lab
Losing weight can lead to a loss of lean mass, but it is normal for the average person to lose about 25-30 percent of their weight from lean mass, along with body water and spleentonic tissue.
2:52:34 - 2:58:08 (05:33)
Summary
Losing weight can lead to a loss of lean mass, but it is normal for the average person to lose about 25-30 percent of their weight from lean mass, along with body water and spleentonic tissue.
EpisodeDr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
PodcastHuberman Lab
The consumption of seed oils has led to negative impacts on human health, as people tend to add them to their diet, leading to an increased calorie load.
2:58:08 - 3:09:09 (11:01)
Summary
The consumption of seed oils has led to negative impacts on human health, as people tend to add them to their diet, leading to an increased calorie load. Overall energy toxicity plays a greater role in terms of toxicity of over-consuming calories, rather than labeling certain food components as good or bad.
EpisodeDr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
PodcastHuberman Lab
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.
3:09:09 - 3:17:19 (08:09)
Summary
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.
EpisodeDr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
PodcastHuberman Lab
In this episode, the hosts discuss common myths surrounding fitness and nutrition including the effectiveness of carb blockers and the differences between creatine ethyl ester and creatine monohydrate.
3:17:19 - 3:27:21 (10:01)
Summary
In this episode, the hosts discuss common myths surrounding fitness and nutrition including the effectiveness of carb blockers and the differences between creatine ethyl ester and creatine monohydrate. They also discuss the best way to supplement with creatine.
EpisodeDr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
PodcastHuberman Lab
Creatine and caffeine are two of the most effective supplements in the fitness world.
3:27:21 - 3:31:10 (03:49)
Summary
Creatine and caffeine are two of the most effective supplements in the fitness world. However, hard training, proper nutrition, and recovery should be prioritized to achieve the best results.
EpisodeDr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
PodcastHuberman Lab
Embracing challenging activities, such as training hard or learning a difficult skill, can have benefits beyond just physical results.
3:31:10 - 3:38:28 (07:18)
Summary
Embracing challenging activities, such as training hard or learning a difficult skill, can have benefits beyond just physical results. Learning to enjoy the process of hard work can build confidence and provide a sense of fulfillment.
EpisodeDr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
PodcastHuberman Lab
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.
3:38:28 - 3:46:32 (08:03)
Summary
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.
EpisodeDr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
PodcastHuberman Lab
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.
3:46:32 - 3:49:37 (03:05)
Summary
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.