Dr. Layne Norton: Tools for Nutrition & Fitness
from Huberman Lab
by Scicomm Media
Published: Mon Aug 12 2024
Show Notes
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
Dr. Layne Norton
Sponsors: Mateina, Eight Sleep, Maui Nui
Science-Based Evidence, Mechanism vs. Outcome
Meta-analysis, Methods, Evidence Quality
Evidence Hierarchy, Randomized Controlled Trials, Cohort Data
Sponsor: AG1
“Don’t Turn Your Brain Off”; Protein Synthesis
Protein Synthesis, Refractory Response; Resistance Training
Protein Intake, Intermittent Fasting & Training
Tool: Total Protein Intake, Distribution & Protein Synthesis
Muscle Quality, Protein Remodeling, Muscle Growth
Sponsor: LMNT
Early vs. Late Time-Restricted Eating; Fasting Blood Glucose & HbA1c
Carbohydrate Timing, Individual Response, Placebo; Tool: Tracking Diet
“The Norton Method”; Tool: Consistency
Resistance & Cardiovascular Training; Competition; Immune System & Rest
Mind & Body Effects, Stress; Belief Effects
Training to Failure, Reps in Reserve, Hypertrophy & Strength Training
Fatigue & Training to Failure, Speed, Strength Training
Tool: Training After 50, Consistency
Fat Cells, Diabetes, Exercise
Metabolism & Age-Related Changes?, Appetite
Ozempic, Mounjaro, GLP-1 Agonists, Lean Mass, “Food Noise”
GLP-1 Agonists, Judgement & Obesity
Sugar, Excess Calories, Body Weight
Satiety, Sugar & Calorie Budget
Tool: Individualization, Context & Diet Psychology
Seed Oils, Butter, Olive Oil
Red Meat, Carcinogenic?; Simple Diet; Fiber Benefits
Saturated Fat, Cholesterol; Seed Oils
Artificial & Low-Calorie Sweeteners, Insulin, Appetite
Artificial & Low-Calorie Sweeteners, Gut Microbiome; Cancer
Tools: Training Recovery, Glycogen Replenishment; Stress & Activity
Collagen Supplementation, Skin & Nails, Whey Protein
Evidence-Based Approach
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