'Dr Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle | Huberman Lab Podcast #97'

Posted Dec 8, 2023

'My guest is Layne Norton, Ph.D. (@biolayne1) — 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.  #HubermanLab #Nutrition #Exercise  Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://www.drinklmnt.com/huberman  ROKA: https://www.roka.com/huberman  InsideTracker: https://www.insidetracker.com/huberman   Supplements from Momentous https://www.livemomentous.com/huberman  Huberman Lab Premium https://hubermanlab.com/premium  Social & Website Instagram: https://www.instagram.com/hubermanlab  Twitter: https://twitter.com/hubermanlab  Facebook: https://www.facebook.com/hubermanlab  TikTok: https://www.tiktok.com/@hubermanlab  LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://hubermanlab.com  Newsletter: https://hubermanlab.com/neural-network  Dr. Layne Norton BioLayne: https://biolayne.com  Carbon app: https://joincarbon.com  REPS (Research Explained in Practical Summaries): https://biolayne.com/reps Books: https://biolaynestore.com/collections/accessories   Articles Role of Nonexercise Activity Thermogenesis in Resistance to Fat Gain in Humans: https://bit.ly/3UwmmJ2 A potent physiological method to magnify and sustain 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 Biology\'s response to dieting: the impetus for weight regain: https://bit.ly/3UxwUIa  Other Resources BioLayne – New Research Shows Artificial Sweeteners Mess Up Your Gut? https://youtu.be/6M6RP_YRgVg  Timestamps 00:00:00 Dr. Layne Norton, Nutrition & Fitness  00:02:53 LMNT, ROKA, InsideTracker, Momentous 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  00:35:04 AG1 (Athletic Greens) 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: https://hubermanlab.com/disclaimer  Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com' 

Tags: exercise , diets , dieting , Cholesterol , gut health , gut microbiome , Neuroscience , Layne Norton , science podcast , artificial sweeteners , biolayne , andrew huberman , huberman lab podcast , huberman podcast , dr. andrew huberman , huberman lab , andrew huberman podcast , the huberman lab podcast

See also: at home workout , je , pat , Camp , clean with me , Fe , six pack abs , athl , Muskelaufbau , �burn

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