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

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: https://athleticgreens.com/huberman LMNT:
https://drinklmnt.com/hubermanlab Waking Up:
https://wakingup.com/huberman Momentous:
https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Layne
Norton, Nutrition & Fitness (00:03:10) Sponsor: LMNT &
Waking Up (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
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