Background

Tools for Nutrition & Fitness | Dr. Layne Norton

Huberman Lab12 de agosto de 202414669
Compartir episodio:Descargar

Descripción del Episodio

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

Learn more about your ad choices. Visit megaphone.fm/adchoices

Episodios Recientes

Tools for Nutrition & Fitness | Dr. Layne Norton

Más podcasts de Sociedad y Cultura

Ver toda la categoría →
The Zach Lowe Show

The Zach Lowe Show

By shows

Same Zach. New home. The Zach Lowe Show keeps you in the know around the Association with a variety of NBA conversations and game breakdowns. Plus guests, including his friends covering the league and some of the biggest names shaping it. Episodes weekly on Tuesdays and Thursdays.

Radioestadio noche

Radioestadio noche

By shows

Toda la información deportiva

Fiebres Lúcidas

Fiebres Lúcidas

By shows

¿Qué pasa cuando la curiosidad se vuelve una fiebre? Fiebres Lúcidas es una travesía sonora por las obsesiones científicas que transformaron a Colombia. Siete vidas, siete décadas, siete preguntas que ardieron hasta volverse descubrimientos. En un país acostumbrado a narrarse desde el conflicto, esta serie cuenta otra historia: la de la pasión, la persistencia y quienes convierten una pregunta en legado. Un pódcast de la Fundación Alejandro Ángel Escobar, conmemorando 70 años premiando la ciencia y la solidaridad. Producido por Akorde Media.

IHIP News

IHIP News

By shows

Deep in a red state, progressive podcasters, Jennifer Welch and Angie “Pumps” Sullivan share how they *really feel* about political news. Their comedic, feel-good takes will drop twice weekly, possibly more, if sh*t really hits the fan.

Friends Keep Secrets

Friends Keep Secrets

By shows

Welcome to Friends Keep Secrets: a first-of-its-kind show from best friends benny blanco, Lil Dicky (Dave Burd), and Dave’s wife, Kristin Batalucco.  With more than 18 hidden cameras rigged throughout Dave and Kristin’s LA home, the show brings viewers inside an intimate hang with the hosts' real-life friendships and the guests that pop in. This isn’t a formal interview show. They might cook, record a song, play a game, or simply hang out. Blending elements of a podcast, livestream, and sitcom, Friends Keep Secrets captures the magic of being in the room with the hosts and the people they cherish most.

World War II with Tom Hanks

World War II with Tom Hanks

By shows

For eighty years, the Second World War has remained the most devastating and defining conflict in human history. World War II with Tom Hanks reexamines the war through the lens of a new century. Told over twenty hours and guided by Tom Hanks, whose lifelong passion for this history has shaped some of the most profound screen portrayals of the era, the series captures the full arc of the war — from the rise of fascism in Europe to the fall of Berlin, from Pearl Harbor to Hiroshima, and the uneasy peace that follows. Each episode uncovers new dimensions of the conflict: the decisions that shaped the battlefield, the unseen networks that sustained the war effort, and the aftershocks that still shape our world today. World War II with Tom Hanks is the definitive retelling of that story for a new generation: a sweeping, deeply human portrait of how the modern world was forged in the fires of global war.

Maru Visor Perú

Maru Visor Perú

By visorperu

Comunicadora social con experiencia en consultoría, asesoramiento en el Marketing 2.0 y gestión de campañas en SEO, SEM, SMM, y SMO. http://visorperu.com http://meadiciona.com/maruvisorperu https://marupanta.wordpress.com/

The Last 12 Weeks

The Last 12 Weeks

By shows

In 1992, David Wood was convicted of murdering young women and girls and burying them in the desert outside El Paso, earning him the nickname the Desert Killer. More than 30 years later, his lawyers have one last chance to argue his innocence and stop his execution. “The Last 12 Weeks” follows a team of capital defense lawyers as they try to save their client’s life. The series, produced by Serial Productions and The New York Times in collaboration with The Marshall Project, focuses on the high stakes and at times bizarre work involved in trying to halt an execution. With an extraordinary level of access to a capital case in its final stretch, the longtime death penalty reporter Maurice Chammah takes listeners into the room with the lawyers as the clock ticks down. Maurice and Alvin Melathe, a producer, follow members of the defense team as they look for alternate suspects, try to find new evidence to poke holes in the case, and track down hard-to-find witnesses. In the end, will the lawyers’ efforts be enough to persuade a deeply skeptical court system — and stop an execution three decades in the making? “The Last 12 Weeks.” A five-part series … on a deadline.