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

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

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
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Layne Norton, Nutrition & Fitness
(00:03:10) Sponsor: LMNT
(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

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 Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media
Disclaimer
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