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.
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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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