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



My visitor is Layne Norton, Ph.D. (@biolayne1) — one of the world’s foremost specialists in nutrition, protein metabolism, muscle acquire and fats loss. We talk about the science of power utilization and stability, the efficacy of completely different diets (e.g., ketogenic, vegan, vegetarian, carnivore, omnivore), and the way finest to construct lean muscle mass and lose fats. We additionally talk about optimum protein and fiber consumption, the most effective sources of protein, the correlation between urge for food, satiety indicators and exercise, together with male and female-specific wants. Dr. Norton additionally explains how one can help a healthy intestine microbiome and provides perception into sugar and synthetic sweeteners, processed, cooked, and uncooked meals, dietary supplements, seed oils, and the connection of LDL/HDL ranges to cardiovascular health. This episode serves as a grasp class in nutrition, metabolism and exercise and is certain to learn folks of all ages and with completely different health and fitness objectives.

#HubermanLab #Nutrition #Exercise

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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 methodology to enlarge and maintain 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 weight-reduction plan: 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

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