Dr. Layne Norton: Tools for Nutrition & Fitness

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

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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.