My guest is Layne Norton, Ph.D. (@biolayne1) — one of the world's leading experts on nutrition, protein metabolism, muscle gain and fat loss. We discuss the science of energy utilization and balance, the effectiveness of different diets (e.g. ketogenic, vegan, vegetarian, carnivore, omnivore), and the best way 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, and the specific needs of men and women. Dr. Norton also explains how to support a healthy gut microbiome and provides an overview of 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 in 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 application: https://joincarbon.com
REPS (Research explained in practical summaries): https://biolayne.com/reps
Books: https://biolaynestore.com/collections/accessories

Articles
Role of non-exercise activity thermogenesis in resistance to fat gain in humans: https://bit.ly/3UwmmJ2
A powerful physiological method to amplify and maintain 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
Biological response to weight loss diets: the impetus for weight regain: https://bit.ly/3UxwUIa

Other resources
BioLayne – New Research Shows Are Artificial Sweeteners Messing Up Your Gut? https://youtu.be/6M6RP_YRgVg

Timestamps
00:00:00 Dr Layne Norton, Nutrition and Fitness
00:02:53 LMNT, ROKA, InsideTracker, Momentous
00:06:50 Calories and cellular energy production
00:12:35 Energy balance, food labels, fiber
00:15:19 Resting metabolic rate, thermal effect of food
00:19:04 Thermogenesis of activities with and without exercise (NEAT)
00:25:49 Weight loss, calorie tracking, daily weighing
00:29:24 Post-exercise metabolic rate, appetite
00:35:04 AG1 (Athletic Greens)
00:36:19 Exercise and appetite, calorie tracking, placebo effects and beliefs
00:43:46 Exercise and satiety signals, maintaining weight loss and identity
00:56:32 Losing and maintaining weight, following a diet
01:03:33 Restrictive diets and transition periods
01:08:03 Gut health and appetite
01:16:23 Tool: Support gut health, fiber and longevity
01:23:59 LDL, HDL and cardiovascular diseases
01:30:31 Synthesis of leucine, mTOR and proteins
01:37:31 Tool: Daily protein intake and muscle mass
01:44:24 Protein and fasting, lean body mass
01:55:38 Plant 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
02:38:55 Artificial sweeteners and the gut microbiome, sucralose, blood sugar
02:50:19 Rapid weight loss, satiety and beliefs
02:58:13 Seed oils and obesity, saturated fats, overall energy toxicity
03:08:15 Women, diet, exercise and menstrual cycles
03:14:05 Raw or cooked foods
03:16:32 Berberine and glucose recovery
03:19:12 Fiber and stomach emptying time
03:21:00 Supplements, Creatine Monohydrate, Rhodiola Rosea
03:30:33 Intensive training; Challenge and mental resilience
03:36:12 Carbon Application
03:47:11 Toll-free support, YouTube comments, Spotify and Apple reviews, sponsors, Momentous, neural network newsletter, social media

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Title card photo credit: Mike Blabac – https://www.blabacphoto.com

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