My guest is Layne Norton, Ph.D. — 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 with different health and fitness goals. Read the episode show notes: go.hubermanlab.com/btAPVk4 *Thank you to our sponsors* AG1 (Athletic Greens): athleticgreens.com/huberman LMNT: www.drinklmnt.com/huberman ROKA: www.roka.com/huberman InsideTracker: www.insidetracker.com/huberman *Huberman Lab Premium* hubermanlab.com/premium *Huberman Lab Social & Website* Instagram: www.instagram.com/hubermanlab Twitter: twitter.com/hubermanlab Facebook: www.facebook.com/hubermanlab TikTok: www.tiktok.com/@hubermanlab LinkedIn: www.linkedin.com/in/andrew-huberman Website: hubermanlab.com Newsletter: hubermanlab.com/neural-network *Dr. Layne Norton* BioLayne: biolayne.com Carbon app: joincarbon.com REPS (Research Explained in Practical Summaries): biolayne.com/reps Books: biolaynestore.com/collections/accessories *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: hubermanlab.com/disclaimer

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