Tools for Nutrition & Fitness | Dr. Layne Norton

In this episode, my guest is Dr. Layne Norton, Ph.D., one of the
world’s top experts in nutrition and training for physical fitness.
We discuss how to evaluate scientific evidence and the validity of
different practices aimed at achieving fat loss, muscle strength
and hypertrophy, microbiome health, vitality, and longevity. We
explore many hotly debated topics, including fasting, seed oils,
saturated fats, sugar, red meat, artificial/low-calorie sweeteners,
and GLP-1 agonists (e.g., Ozempic). Additionally, we delve into the
timing of protein and carbohydrate intake relative to fasting and
exercise, fat loss and sleep, and the benefits of dietary protein
and fiber on overall health. We also discuss how to accelerate
hypertrophy and fat loss, improve strength, whether we need to
train to “failure,” how to enhance exercise recovery, and how to
manage pain. We cover training before versus after age 50, whether
metabolism changes with age, and the connection between muscle
health and longevity. We also address why certain behaviors and
supplements might work for some people but not others. Listeners to
this episode will benefit greatly from Layne’s science-based
expertise on a wide range of topics, including health, nutrition,
and fitness. Access the full show notes for this episode at
hubermanlab.com. Thank you to our sponsors AG1:
https://drinkag1.com/huberman Mateina:
https://drinkmateina.com/huberman Eight Sleep:
https://www.eightsleep.com/huberman Maui Nui:
https://mauinuivenison.com/huberman LMNT:
https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Layne Norton
00:01:49 Sponsors: Mateina, Eight Sleep, Maui Nui 00:06:39
Science-Based Evidence, Mechanism vs. Outcome 00:14:31
Meta-analysis, Methods, Evidence Quality 00:22:45 Evidence
Hierarchy, Randomized Controlled Trials, Cohort Data 00:33:53
Sponsor: AG1 00:35:05 “Don’t Turn Your Brain Off”; Protein
Synthesis 00:42:01 Protein Synthesis, Refractory Response;
Resistance Training   00:46:05 Protein Intake,
Intermittent Fasting & Training 00:54:52 Tool: Total Protein
Intake, Distribution & Protein Synthesis 01:00:25 Muscle
Quality, Protein Remodeling, Muscle Growth 01:05:34 Sponsor: LMNT
01:06:46 Early vs. Late Time-Restricted Eating; Fasting Blood
Glucose & HbA1c 01:10:30 Carbohydrate Timing, Individual
Response, Placebo; Tool: Tracking Diet 01:19:50 “The Norton
Method”; Tool: Consistency 01:25:16 Resistance & Cardiovascular
Training; Competition; Immune System & Rest 01:33:50 Mind &
Body Effects, Stress; Belief Effects 01:41:30 Training to Failure,
Reps in Reserve, Hypertrophy & Strength Training 01:50:24
Fatigue & Training to Failure, Speed, Strength Training
01:59:06 Tool: Training After 50, Consistency 02:09:12 Fat Cells,
Diabetes, Exercise 02:16:50 Metabolism & Age-Related Changes?,
Appetite 02:23:17 Ozempic, Mounjaro, GLP-1 Agonists, Lean Mass,
“Food Noise” 02:33:42 GLP-1 Agonists, Judgement & Obesity
02:40:19 Sugar, Excess Calories, Body Weight 02:49:16 Satiety,
Sugar & Calorie Budget 02:54:56 Tool: Individualization,
Context & Diet Psychology 02:57:22 Seed Oils, Butter, Olive Oil
03:06:56 Red Meat, Carcinogenic?; Simple Diet; Fiber Benefits
03:13:43 Saturated Fat, Cholesterol; Seed Oils 03:18:41 Artificial
& Low-Calorie Sweeteners, Insulin, Appetite 03:29:06 Artificial
& Low-Calorie Sweeteners, Gut Microbiome; Cancer 03:37:58
Tools: Training Recovery, Glycogen Replenishment; Stress &
Activity 03:45:56 Collagen Supplementation, Skin & Nails, Whey
Protein 03:57:00 Evidence-Based Approach 04:01:41 Zero-Cost
Support, YouTube, Spotify & Apple Follow & Reviews, YouTube
Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures Learn more about your ad choices.
Visit megaphone.fm/adchoices