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

  • Опубліковано 24 вер 2023
  • My guest is Layne Norton, Ph.D. (@biolayne1) - 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 and with different health and fitness goals.
    #HubermanLab #Nutrition #Exercise
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    BioLayne - New Research Shows Artificial Sweeteners Mess Up Your Gut? • New Research Shows Art...
    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, UA-cam Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media
    Disclaimer: hubermanlab.com/disclaimer
    Title Card Photo Credit: Mike Blabac - www.blabacphoto.com
  • Наука та технологія


  • Tonya Kubo
    Tonya Kubo 7 місяців тому +168

    "I had to create a new identity" - truest statement ever about long-term weight loss. Still true for me after maintaining a 170-pound loss for 18 years.

    • Shery Cesalek
      Shery Cesalek Місяць тому +1

      How do you create a new identity?

    • One Makaha
      One Makaha 9 днів тому +1

      Maintaining is difficult. I've been on that rollercoaster of ups and downs. Awesome work in maintaining!

  • MrFernandez Music
    MrFernandez Music 4 місяці тому +241

    Huberman cannot release enough podcasts fast enough, all of them are just pure gold!

    • HD
      HD 22 дні тому +1

      I love the length of them as well! I’ve watched/listened to many of them that either wind up skimming the surface to maintain a sub-30min duration consistency of their episodes as well as ones that feel like they start to fly in circles to hit a 60min benchmark. Tim Ferriss and Doc Hube are information-consumption utopias, where each topic leaves me hungry for more insight and opinion. Their podcast episodes together are nothing short of a braingasm 😂

    • Jonas Hoff
      Jonas Hoff 14 днів тому

      adamantium.... unobtanium.... vibranium. Why only gold? 😛

  • banksiaspinulosa
    banksiaspinulosa 2 дні тому +1

    For someone that has been raised to have a psychologically destructive relationship with sugar and processed foods, this is one of the most enlightening videos I've watched on my journey to understanding how my body and mind functions. Thank you

  • Clau Dia
    Clau Dia 6 місяців тому +87

    As a psychologist I love that you are taking into account psychological factors as well. There is a reason why I had to study biopsychology and learn everything about the human brain and nervous system during my time at university!

    • Maryam. H
      Maryam. H 3 місяці тому


    • Louise Corrans
      Louise Corrans 3 місяці тому

      I agree!

    • Michael Nguyen
      Michael Nguyen 3 місяці тому

      Biology is so important to psychology.

    • Abdullah Unfiltered
      Abdullah Unfiltered 2 місяці тому

      Hi claude, could you please recommend resources which helped you learn about the same? TIA!

    • Zaiena FIT
      Zaiena FIT 14 днів тому

      Same 🎉

  • Tsvetana Tsvetkova
    Tsvetana Tsvetkova 10 місяців тому +85

    I have been following Layne since 2017 when I had eating disorder and I was very confused of food, nutrition and etc. Thanks to all of his content, books, podcasts, educational videos,training programs and everything else he does - I am now the healthiest and strongest I have ever been. He is so inspiring, and I can confidently say he is THE BEST in this industry.

    • dis murrart
      dis murrart 10 місяців тому +2

      Good on you for all that work to overcome your struggles

    • One Punch Flan
      One Punch Flan 7 місяців тому +2

      Fair enough for you but janis by far no THE BEST he frequently ignores very good scientific studies if it goes against his dogma.

    • dis murrart
      dis murrart 7 місяців тому +3

      @One Punch Flan hey, could you give an example of what you're talking about? I don't watch Dr Norton so I'd appreciate it :)

    • Arman ramadani xd
      Arman ramadani xd 3 місяці тому

      ​@One Punch Flan can you give recommendation of people like a layne norton?

    • B'naan
      B'naan 3 місяці тому

      That name 🥲

  • stargazerbird
    stargazerbird 10 місяців тому +350

    This man is the real deal. A true scientist. He is also a gifted communicator. I was engaged for the whole podcast.

    • Justiina Hirvonen
      Justiina Hirvonen 10 місяців тому +13

      i’m not sure Layne has done that much lab work to be called a “true scientist” left and right. whats his h-index?

    • Todd.3750
      Todd.3750 5 місяців тому +2


    • Luis Vizcaino
      Luis Vizcaino 4 місяці тому +3

      @Justiina Hirvonen whats yours ?

    • Mark Fox
      Mark Fox 4 місяці тому +2

      Apparently he has done some work with the first law of thermodynamics in the human body even though that only applies to closed systems and human bodies are open systems. He’s like a dog chasing his tail.

    • Norcal
      Norcal 3 місяці тому

      @Mark Fox Are you sure the first law is strictly only applied to closed systems? From my experience listening to Layne, he's very well aware of the nature of the human body as an open system, and I've often seen the first law discussed in the context of open systems.

  • gunsandcommissions
    gunsandcommissions 9 місяців тому +86

    Amazing, fascinating conversation. I'm old enough to remember a time when actual paper encyclopedias and searching through large oak card catalogs and then actually reading the books hoping you'd find what you were looking for was how you stumbled through trying to find this type of information. So grateful that this conversation is being shared in this way. This information is invaluable.

  • Morgan
    Morgan 3 місяці тому +13

    I listen to these podcasts during my daily walks and have learned so much, but there's so much incredible information, sometimes I like to jot down notes that I can reference in the future. I'm thankful for the YT version with time stamps so I can re-listen to certain parts for key pieces of information, and also comb through comments to see what other people have taken away from the podcast. Thank you so much for putting this info out into the world Dr. Huberman and team.

  • Christopher Kechichian
    Christopher Kechichian 10 місяців тому +137

    Developing a new identity comes from James Clear's book - Atomic Habits, where he talks about this subject in particular, and how having a new identity is the best way to sustain new habits. Wonderful podcast, quality information! Thank you Andrew.

    • Thall
      Thall 5 місяців тому

      I listened to the audio book but couldn't get into it

    • Anita Parker
      Anita Parker Місяць тому +2

      Also, Dr Joe Dispenza's " Break the Habit of Being Yourself", life changing book

    • Davor Ždralo
      Davor Ždralo 16 днів тому +1

      Mate, developing a new identity has been a thing for a thousand years, it wasn't invented in a shitty self help book.

    • John Burgess
      John Burgess 7 днів тому

      I often find that the tools and techniques that I have developed to remake myself in the last two years are also described in literature that i haven't read...maybe my coaches or mentors have read and it was transmitted that way or perhaps good science is written about and packaged in an accessible fashion

  • Matthew Ragudo - Retirement Planning Resources

    This is probably the best podcast episode I ever have seen/heard. I’m so glad that podcasts are a thing. We need the long form content to make sense of content as it relates to context the data relevances and these two are great in doing both.

  • The Power of Your True Self
    The Power of Your True Self 10 місяців тому +31

    What an inspiring podcast! Two very intellectually strong individuals, but also humbling, sharing their knowledge and experiences to better us and the world! So grateful for them ❤️

  • Nadav Dory
    Nadav Dory 10 місяців тому +116

    2 of my favorites scientists! Thank you Andrew for sharing all of this incredible information to every corner in the world, you and layne and other's makes the world better and healthier place.

  • Debbie Dalton Unity Yoga
    Debbie Dalton Unity Yoga 8 місяців тому +12

    Hello Dr. Huberman,
    I just wanted you to know that I did a Wellness presentation to a large group of seniors and quoted both of you several times and at the end directed them to your podcasts. Thank you for what you do.

  • Marjan Zaun
    Marjan Zaun 21 день тому +1

    This is the type of podcast you listen to several times! so many amazing nuggets! thank you both

  • Nichole
    Nichole 8 місяців тому +14

    Watched this on the treadmill and sauna at the gym. As a person beginning a health and weight loss journey I feel so blessed to be able to have access to all this information. ❤ I understood the gist of it but I’m so fascinated with how much knowledge there is and excited to learn all that there is to learn. 🤓

  • Kyle Keno
    Kyle Keno 7 місяців тому +5

    I never comment, but this episode is amazing.
    You guys said and confirmed all the things I’ve been feeling and implementing on “what I think”. Nice to have confirmation. Great episode

  • Shamann
    Shamann 16 днів тому

    Cuz there was hey Andrew, I just wanted to take a moment to say thank you for all your work. As well as I wanted to praise your effort. You can see how much effort you put in the things. Like I can literally read that you put a lot of effort into things just from your body language, because it's so clear. Not something other people probably wouldn't pick up on. Like me. Me I'm really good at reading body language. But I just had that thought that. Wow! You can basically see this dudes effort because he is always putting in an effort. And then I remembered that we should praise after so I wanted to make sure to praise your effort

  • Frederick Soucy
    Frederick Soucy 10 місяців тому +426

    As an ex-amphetamines addict, I totally relate to the idea of creating a new identity. New habits, new interests, new friends, new lifestyle... Andrew's podcast definitely helped me understand the action of dopamine and how to implement an exercise regime.

    • Kyle Harris
      Kyle Harris 10 місяців тому +8

      Hey Frederick, how did you go about creating a new identity? Did your habits persist? Also what was your motivation?

    • Yasmin A
      Yasmin A 10 місяців тому +18

      Props to you for overcoming an addiction. Keep achieving greatness! 🔥

    • Teej
      Teej 10 місяців тому +3

      What time does he talk about this?

    • Brian
      Brian 10 місяців тому +2

      @Teej he doesn't talk about it. Ex addicts just have to slip in that they're an ex addict into every sentence they utter.

    • Frederick Soucy
      Frederick Soucy 10 місяців тому +8

      @Teej 52:32

  • pigozs
    pigozs 8 місяців тому +44

    I went from 85kg skinny fat to 56kg extremely lean. The killing of my previous self really resonated with me. That's something I've started telling myself when I was 6 months into my journey. I've kept my weight stable for 2 years, training even with a cast on after breaking my calcaneus.

    • CIV
      CIV 2 місяці тому +1

      How long did it take you to go from 85kg to 56kg?

    • Alani Keiser
      Alani Keiser 2 місяці тому

      I'm struggling to release my old self. It keeps coming back.

    • KG
      KG Місяць тому +1

      Are you a woman?

    • John Burgess
      John Burgess 7 днів тому

      @CIV I went from 134kg to 100kg in 12 months and 12 months later and still 98-100kg...for perspective am 6'4'' at around 11.5% body fat. No before and after but the loose skin is there as a reminder of what was left behind

  • Paris Outside My Front Door
    Paris Outside My Front Door Місяць тому

    Thank you thank you thank you for making the case that people don’t eat just because they’re hungry. No diet deals with the psychological issues related to eating. And what you said about changing your eating habits being more difficult than stopping drugs or alcohol is right on! Satiety is irrelevant for a binge eater.

  • Tom Donovan
    Tom Donovan 10 місяців тому +11

    This was a fantastic episode. Dr Huberman has some of the most interesting guests one could find! Could an episode on persistent acid reflux/GERD be a future possibility?

  • Conseil by Liliya
    Conseil by Liliya 9 місяців тому +18

    Absolutely fantastic podcast, thank you both so very much. And for the anecdotal evidence, i've been taking 5g/day of creatine monohydrate for a few months now, and no hair loss to speak of 😂

  • Onur Bulun
    Onur Bulun 15 днів тому

    Love Layne Norton because he is flexible and he doesn't forget to enjoy the life. Many scientists, and podcasters are like "you have to do this, you have to completely remove this from your life or add this to your life, you need this or you don't need this".

  • Luis Crawford
    Luis Crawford 10 місяців тому +212

    As someone who has dropped 25kg in weight from obese to healthy. The identity piece really resonated with me as when I was younger I completely changed my life around, and part of the reason was from the theories of addiction where you need to become someone new. If you are overweight, don't be afriad to become a new beast for people to see :)!

    • Nathan Redmon
      Nathan Redmon 10 місяців тому +10

      Agree 100%. I lost 20kg 3 1/2 years ago and have kept it off. I completely rewrote my identity. I’m a different person now.

    • Luis Crawford
      Luis Crawford 10 місяців тому +5

      @Nathan Redmon hell Yer bro! Well done 💪💪💪

    • Better Training
      Better Training 10 місяців тому +6

      Totally! Be prepared to change who you spend more time with though.

    • James Little
      James Little 10 місяців тому +8

      Same, I threw away that part of myself. New me believes food is fuel, and 30s of tasting good is not worth years off my life. You can put in food as mother nature intended, or you can put in trash. No trash for this guy.

    • Paul Kaihla
      Paul Kaihla 10 місяців тому +7

      Thank you for sharing. It may sound counter-intuitive but in this case my goal is to become my Old (pre-cancer) Self. That identity and way-of-being was fine (measured by weight, fitness, blood panels and activity)

  • King Blago
    King Blago 6 місяців тому +5

    This podcast is pure gold - thank you so much for your professionalism and that you're going deep into detail with this topic, i think people should be aware of how our body works, especially in times where a lot of people are obese and unhealthy

  • Pink.Lady6
    Pink.Lady6 9 місяців тому +16

    This podcast was phenomenally informative and reassured so many of my hypothetical intricacies. I would LOVE if possible of course, and when the time is right, to hear about what we as parents should be feeding our young kids - maybe this will be controversial but facts are facts.

  • Winter Gardener
    Winter Gardener 4 місяці тому +2

    It’s amazing how much great content you can pack into a few hours. I appreciate the knowledge and the opportunity to exercise my critical listening and focus skills.

  • William Straehl
    William Straehl 10 місяців тому +3

    IMPRESSIVE!!! I try to educate myself as much as possible from multiple sources, and this REALLY tied everything together. Weight, health, fitness, and nutrition (along with of course the psychological component) are extremely complex topics, made even more so with how they are interconnected. Definitely no 'one size fits all' strategies, as we are all so different. Educating yourself is the way to go to design your own personalized plan. You both kept me riveted throughout, and I'll definitely be adding you to my daily source of information. Fascinating that such a crucial topic for everyone still seems to be in its infancy.

  • Philippe Tahon
    Philippe Tahon 2 місяці тому +2

    I'm a big fan of your podcast through which I learn so many things. It was nice in this one to hear your guest saying that you cannot separate psychology and physiology (which is too often done). I am a psychotherapist and author specialised in weight issues and I know how our emotions (but not only) influence our eating habits. As your guest was saying, the only longterm solution is an holistic one.
    I loved the anecdote of Dr Norton when he says we have to develop a new identity: that's so true! Overeating has for some people become part of a persona, part of who they show to others. And that's not an easy thing to change, it takes time.

  • George Farmer
    George Farmer 10 місяців тому +317

    Hands down the best health/wellness podcast on the Internet. Thanks for everything you do, and of course, your devoted interest in science that benefits us laypeople!

    • Lloyd Gee
      Lloyd Gee 6 місяців тому +5

      I couldn’t agree more. This is an amazing podcast

    • Stacey Grant
      Stacey Grant 6 місяців тому +1

      I agree as well. I am tired and at times overwhelmed by all the commercials about diets. You said exactly how I feel about listening to this Podcast. We can agree that the lay person can understand the science shared here. I now apply some of what I have learned from the shows and I feel great, mind and body.

    • Monumental Travel
      Monumental Travel 6 місяців тому

      What an amazing video to watch. Did in one sitting and really simplified a lot of complex issues.

    • venice martin
      venice martin 6 місяців тому

      In the universe

  • HappyCamper
    HappyCamper 9 місяців тому +8

    I learned so much.. This was incredible! Best educational content online and such a fascinating conversation for a science-curious and empirically-driven layman like myself. Thank you!

  • madison Salsgiver
    madison Salsgiver 7 місяців тому +3

    I’m not a huge podcast person, but I really enjoy the Huberman lab podcast. I learn a lot from each episode! I really enjoyed this one in particular. Thanks!!

  • Natalia
    Natalia 9 місяців тому +222

    This was amazing. So nuanced.
    I was especially touched when Layne talked about the tendency to binge on the foods we consider “bad”, and this black and white way of thinking that “I have already screwed up so might as well”. I’ve struggled a little with these tendencies and it really got me thinking about it in a new light

    • D
      D 9 місяців тому +6

      do you remember where that passage was? that sentence triggers absolute self destruction in me on a regular basis

    • Natalia
      Natalia 9 місяців тому +4

      Im sorry to hear that. But yea I relate it happens occasionally to me too but I’ve tried to imprint in my mind that dosage is a thing so 5 cookies is not the same as 1 so having one doesn’t make anything adding anything else irrelevant

    • Squally
      Squally 9 місяців тому +10

      The same thing goes with alcohol consumption. I don’t drink because I know I have an issue with it. You can’t really stop at one drink because you feel like you already screwed up.

    • Empirion
      Empirion 9 місяців тому +9

      No kidding. "Quit while you're ahead" is perhaps one of the toughest lessons to learn.

    • chekai 17
      chekai 17 8 місяців тому


  • Ruben Galaviz
    Ruben Galaviz 6 місяців тому +1

    Thank you both for this amazing podcast and rich content. Great bonus towards the end when you both talk about overcoming things that are hard. Thank you again.

  • SoulxTheory
    SoulxTheory 7 місяців тому +1

    Greatest podcast of all time. The amount of knowledge in this conversation is absolutely invaluable.Thank you both for your wisdom and willingness to be so detailed.

  • Anand Jobanputra
    Anand Jobanputra 10 місяців тому +551

    Layne's content over the years has really helped me turn my life around. I was morbidly obese and I was able to lost 125lbs with a flexible dieting approach.

    • d3st88
      d3st88 10 місяців тому +17

      I salute you. Respect.

    • Andrea Roberts
      Andrea Roberts 10 місяців тому +10

      Awesome 👏🏼👏🏼

    • jaghad
      jaghad 10 місяців тому +4

      First off, great job! Good for you.
      Secondly, what flexible dieting is, is a strategy. Why does it work? Because you adhere to it. Consistency is key. However, the strategy builds on willpower, rewards and punishment. It is not an appropriate way of eating.
      The question becomes, is it good for you? I don't think so. Yes, you've lost weight, but you always have to think about what you are eating, if you are aloud to eat that, if not, and so on. Besides, the idea that if it fits your macros you can eat it.
      Layne is sadly very wrong on this subject. He believes that we humans are furnaces that burn energy, and if you know what you consume in a day you can plan what you eat, and then you just burn that energy. The human body is way more complex than that. We don't burn energy. Thus, what you eat determines how your body works, your hormones etc.
      The problem is humans are not furnaces. And most of the nutrition science is absolute nonsense. I would advice you to look into the carnivore diet and especially Shawn Baker, Bart Kay, Anthony Chaffee, Ken Berry, Paul Mason and anthropologist Miki Ben-Dor.
      Once you dive into this, you will realize how wrong Layne Norton is. We humans are carnivores. There is no way around it and eating anything else but animal food is not even close to optimal.
      Keep using Layne's strategy and you will always fight hunger, cravings, being glued to his fitness app registrering what you eat in a day. On carnivore that doesn't exist. You simply eat when you are hungry.

    • Billy The Maker
      Billy The Maker 10 місяців тому +2

      What is flexible dieting?

    • Matthew B
      Matthew B 10 місяців тому +2

      Congrats Anand Jobanputra 🎉. Your success is commendable.

  • Chris Cassidy
    Chris Cassidy 3 місяці тому +4

    Thank you Dr. Layne Norton for your comment on eating disorders and how hard is is to stop because you must eat everyday. I’ve been struggling with Bulimia for over 40 years and it is a monster that is almost impossible stop.

  • Fabio Schneider
    Fabio Schneider 9 місяців тому +3

    " The adjectives to fully express gratitude for this Monday podcast must still be invented "
    Thank you so much for doing awesome things, have a beautiful day !

    MARINA ESTABROOK 10 місяців тому +2

    What a fascinating podcast. I learned so much, and I thought I was fairly well versed on topic of diets and nutrition. I love the long format of the podcasts. It is like reading a good book that you don’t want to end.

  • kathy sandvoss
    kathy sandvoss 2 місяці тому +1

    One of my favorite podcasts. You both are excellent communicators with a wealth of healthful knowledge. I have used the carbon app alone for years and im still using it even though i also have a coach.

  • Joshua Whinery
    Joshua Whinery 4 місяці тому +4

    Amazing podcast; couple of the greatest minds in health & fitness science communication having a great discussion; doesn't get much better than this for us hybrid science geek/meathead type people

    • John Burgess
      John Burgess 7 днів тому

      Exactly how I describe Dr Norton and Dr Israetel...meatheads with PhDs that are absolutely brilliant!

  • Daria Compati
    Daria Compati 10 місяців тому +218

    I thought I could not absorb any more material about health and diet, but started listening to the episode anyway, and it just gripped me. Amazing! Especially loved the part about psychology and identity changes one needs to go through if they want to change their behaviour. Thank you so much for this wonderful conversation!

    • Armen Alexanian
      Armen Alexanian 10 місяців тому +2

      During which segment in the podcast do they mention psychology and identity changes?

    • Joshua Joyce
      Joshua Joyce 10 місяців тому

      Kiiw 😅

    • wheredoweallgo
      wheredoweallgo 10 місяців тому +2

      @Armen Alexanian 43:46 i believe

    • Luke Munro
      Luke Munro 10 місяців тому

      @Joshua Joyce
      M the

    • ANT
      ANT 9 місяців тому +2

      I eat high fat carnivore for months, eat 2-3 lbs of meat a day and lost weight consistently. All my health markers improved, so I still don't get the calories in and out thing.

  • Ania Garner
    Ania Garner 6 місяців тому +3

    53:39 - wow this perspective and insight just blew me over. Sadly went through eating disorders 11 years ago and even though I think of myself as "this chapter is behind me" - sometimes this vulnerability is still triggered and it can require a lot of self talk to put it to bed again. Thank you for another great episode🫶🏻

  • Julio da Silva
    Julio da Silva Місяць тому

    I always feel so focused when I listen to your mixes. Thanks for the good vibes!

  • magenta magenta
    magenta magenta 10 місяців тому +1

    Such an enlightening educational podcast, thanks so much for imparting so much wisdom and expertise. Every podcast I listen to with great interest. Unbiased and absorbing information is positively delightful :)

  • Tashriq Parker
    Tashriq Parker Місяць тому

    Layne is underrated because he's intelligent and speaks truthfully. Unpopular qualities in the world today.

  • GuerrillaNature
    GuerrillaNature 8 місяців тому +2

    Even by the extremely high standards usually set, this is a terrifically informative video. Sharing this now. All that you publish is greatly appreciated. Please keep it up.

  • Annie Hopson
    Annie Hopson 10 місяців тому +53

    Thank you, Dr. Hiberman, for pushing the edge of length and density of your life-changing content. I'm excited to nerd out on how I can spend my week, further refining my health habits regarding movement and food.
    Between the actionable experiments in this podcast and Dr. Stasha Gominak’s ideas, I am repairing decades of damage to my body. I have the necessary health to enjoy living rather than slogging through time.

    • Nick Ratti
      Nick Ratti 10 місяців тому +1

      Totally agree!!!

  • Luisa Martins
    Luisa Martins 9 місяців тому +3

    That’s a pretty awesome podcast. Layne Norton is one of my favorite guys, he was the one who open my eyes for a lot of stuff in nutrition and exercise.

  • sangeeta.nathoo
    sangeeta.nathoo 5 місяців тому

    Thank you Dr Huberman for your education videos. My daughters at high school and college (neuroscience major) love your teaching style and have been inspired by you. Thank you 🙏

  • Barış Arat
    Barış Arat 7 місяців тому +1

    Tanks a lot! This is an amazing episode. I'm coming back to this episode (and many others) to check some specific recommendations time after time. I thought that it would be amazing if your team can publish a transcript of these talks to your website. So, we can check some facts and recommendations with quick word searches. Actually, it doesn't have to be precise transcript made by a human. An automated version with error would work for searching any way. Alternatively, if there is any tool to download youtube subtitles maybe someone here can point that out :)

  • Ebby C
    Ebby C 7 місяців тому +4

    I can't believe how engaged I was for this whole episode, even rewinding in parts, amazing stuff.😊

  • Tim Gauci
    Tim Gauci 8 місяців тому

    What a great podcast. I follow you Andrew and as a fitness/bodybuilder focussed person over 60 I find this science/data based analysis incredibly helpful. Back in my day it was bro science only and that has about a 10% success rate - if it didn’t kill you.. and! I’m so glad you got to the answer to the age old question - how much protein can I consume in one sitting. You touched on it halfway through but then 3:47:45 the discussion got sidetracked and I was gutted! But! Layne threw in the answer 75% of the way through when you were discussing Creatine and other supps - whew! Keep up the good work. Your presentation style is right on the money for a wide range of viewers. Come to Australia! TG

  • Gopal Thakur
    Gopal Thakur 10 місяців тому +95

    By far the best podcast, or a video learning material on UA-cam regarding diet, weight loss and nutrition. Thank you, Dr. Huberman for making it happen.

  • Lateek Fitness
    Lateek Fitness 3 місяці тому

    Top of my favorite science based health professionals. I watch plenty of your content and always take notes

  • Alex Reyes
    Alex Reyes 7 місяців тому

    The podcast contains very rich information on nutrition and goes in dept in areas such as fat loss, protein metabolism, types of diets, etc. The delivery is very professional and does very well in explaining the topics discussed for the listener to understand. The technical production of the podcast is very good and has an excellent setup that also gives a professional atmosphere.

  • Locke19901
    Locke19901 5 місяців тому +6

    This is one of my favorites from Andrew. The emphasis on fiber here is great. If you use a fiber supplement such as metamucil - i'm struggling to find the optimal time to take that while time restricted feeding and taking a vitamin stack. There are warnings of not taking near your vitamins because it reduces absorption, but if you're IF, that's a bit difficult.

    • Will
      Will Місяць тому

      Honest question, why Metamucil and not just take multiple forms of fiber like they suggested?

  • Darlene Petrie
    Darlene Petrie 6 місяців тому

    Thank you so very much! These are the best podcasts and are so helpful. I know these are going to be life saving for me. ❤

  • Forever Fit Coaching
    Forever Fit Coaching 10 місяців тому +1

    Great to see someone as knowledgeable as Huberman sit back and take notes as the best in the business lays out what we currently know! Thanks Andrew And Layne, heck of a time.

  • Derek Moore
    Derek Moore 10 місяців тому +36

    I think the weight loss and maintenance chapter was probably the most concise explanation of weight loss and lifestyle change. Choosing your restriction and what is the most sustainable long-term resonates with me. That, "killing your clone," and asking yourself, "can I do this for the rest of my life," hit the nail on the head.

    • Derek Moore
      Derek Moore 10 місяців тому +2

      Also, as a guest request, I would love to hear you talk to Jim Wendler. The discussion with Dr. Layne Norton coincides with Mr. Wendler's training methods (for weight lifting in general), which is the theme of consistency, simple core principles, long term adherance, and tracking progress methodically over time. His 5-3-1 training methodology has greatly improved my training, mainly through having clear goals and peramiters, a lot of variety if I need it (which is outlined in his books) and just a clear outline of the long term, lifestyle I am adopting. Thank you for the amazing podcast.

  • xozzy830x
    xozzy830x 4 місяці тому

    This was a great listen while on my morning walk/jog! Very informative on the nutrition and benefits of fiber, protein and food/supplement studies. Ive lost over 60lbs on keto during 6 months but I missed some foods like bagels in my diet. I was unhappy. The lost of weight was nice but i wanted more freedom on the choices of foods I missed. Ive changed my diet to a higher protein and fiber diet (little to no sugar due to the keto diet restriction) with calories in mind along with exercising daily. Its thanks to people like Andrew Huberman and David Goggins that Ive inspired to become a better human towards myself and others. Ultimately, this new discipline will grow my life into the future Ive always wanted and I cant wait to achieve it! Thank you for this video!

  • Judy Felder
    Judy Felder 10 місяців тому

    1). This was life changing for me. I’ve struggled with weight for 40 years and the idea of “the old me” would do this while visualizing the “new me” really resonates. Thanks you
    2). This may be too narrow an interest for a pod but I struggle with essential tremor and dystonia. I would love to learn about behaviors I can do to reduce the impact. I’m currently using Botox injections in my neck but would like to reduce or eliminate that therapy. Thank you.

  • Frankie
    Frankie 8 місяців тому

    Excellent subject, very very interesting points made. Sharing with all my friends! Life changing stuff here. Thank you both for what you do

  • Andrea Herbert
    Andrea Herbert 7 місяців тому

    This was one of my favorite discussions. Dr. Norton is a wealth of knowledge, and relays his knowledge in an easy to understand way.

  • James Jackson
    James Jackson 10 місяців тому

    Thank you guys for such an amazing discussion I hope some of the comments I have left create some discussion, Mad respect to you guys keep up the great works! On the quest to the best, the better the question, the better tue answer! 😁👍

  • Tom
    Tom 10 місяців тому +22

    Wow what a great podcast. As someone that struggles with disordered eating he made a lot of sense. I use intermittent fasting as well as a keto meal plan and it has been very successful for me over a period of years. When I started using a sustainable meal plan versus dieting I have really started to achieve long-term success. Also when I stopped trying to out exercise my bad diet that really made a world of difference. Today I do 180 mins of zone 2 cardio every week for brain health and cardiovascular health and not for weight loss. I have so many tools in my tool box now for coping with my disordered eating and stress and many of these tools come right from this podcast. They brought up many good points about the obesity epidemic. I don't really think there is one root cause but many causes combined. You brought up David Goggins who I actually worked with for a time at Great Lakes Naval Base. He is a very interesting guy. He knew me when I was obese and talked to me a few times about it and the things he does to slay that dragon daily. So many people along the way that have planted seeds, watered the seeds and helped in so many ways. You are one of these people Dr Huberman, thank you so much!

  • Maryam K
    Maryam K 8 місяців тому +1

    This episode was amazing. Not even a single second was wasted. A lot of good information. Thank you very much for bringing science to our lives.❤

  • Julio da Silva
    Julio da Silva Місяць тому

    Muito bem explicado! Aprendi muito.

  • Mohamed Adel Ashour
    Mohamed Adel Ashour 10 місяців тому +1

    Thank you for such a great episode!
    It would be awesome if you can touch on glucosamine, chondroitin and MSM use in the context of joints and soft tissues health.
    I don't know if this was covered in a previous episode or not. If it was, please let me know which one so I can check it out.

  • Andrew Cunningham
    Andrew Cunningham 8 місяців тому

    Fantastic listen, lots of knowledge in the field of nutrition and exercise.Time well spent taking all this in. Well done lads!

  • Jamey Regier
    Jamey Regier 6 місяців тому

    This was amazing! Thank you for sharing your vast knowledge with us Dr. Huberman; this was one of my favorites

  • Bill Braile
    Bill Braile 10 місяців тому +145

    I battled my eating disorder (bulimia) from age 17 till my 40’s. Now in my mid 50’s I can actually say this without the shame and embarrassment. It wasn’t till I addressed the emotional component of my health that I finally broke the cycle. I’ve been maintaining a weight loss of 80lbs for over 12 years now.
    I thank you for your work and especially this session as it very much spoke to me and validated what I dealt with for such a long time.

    • Babette Shine
      Babette Shine 10 місяців тому +2

      I feel you. Dealing with those "stuffed" emotions is no easy task.

    • Bill Braile
      Bill Braile 10 місяців тому +3

      @Babette Shine If I may recommend, I found a book titled “Shrink Yourself” that was hugely beneficial for me. It approaches weight loss from “why” not “what”.

    • Matt McLeod
      Matt McLeod 10 місяців тому +1

      Happy for you, Bill.

    • cortezsb
      cortezsb 10 місяців тому +1

      Thank you for sharing

    • d3st88
      d3st88 10 місяців тому +1

      Excellent job!

  • R J
    R J 8 місяців тому

    Great conversation! Thanks for organising and sharing this to the masses Dr Huberman!

  • Archie Armstrong
    Archie Armstrong 2 місяці тому

    I really enjoy listening both Andrew and Layne. I didn't quite get enough clarity on the question about cooking foods though. Layne mentions protein rich foods are ok to cook, but I was just wondering if there was information regarding cooking vegetables specifically and if it negatively affects the nutrient profile. Thank you!

  • Not now
    Not now 7 місяців тому +4

    I'm a binge eater..this talk was so helpful and really identified how it feels to be a food addict.

  • Jonas Hellborg
    Jonas Hellborg 9 місяців тому

    Epic conversation! I learned a lot, and understood a lot of new things about my own history with diet, training, fidgeting etc. Thank you.

  • Beme
    Beme 10 місяців тому +2

    What an interesting discussion - captivating.
    Thank you both for wanting to share your knowledge.

  • Svetlio Ramos
    Svetlio Ramos 10 місяців тому +401

    One of the, frankly, if not, the best podcast in the whole internet❤️

    • Sk0lzky
      Sk0lzky 10 місяців тому +11

      And 4 hours long this time, amazing (this time gotta listen with a notebook lol)

    • Svetlio Ramos
      Svetlio Ramos 10 місяців тому +6

      @Sk0lzky I listen with notebook a lot of his podcasts. And ye, 4 hours long episode today with a great expert such as Dr. Layne Norton, will be fascinating discussion for sure.

    • Tone Pot
      Tone Pot 10 місяців тому +1


    • Catherine Ross BA-Fine Art/Ma-Clinical Psychology
      Catherine Ross BA-Fine Art/Ma-Clinical Psychology 10 місяців тому +2

      Completely agree ❤

    • Catherine Ross BA-Fine Art/Ma-Clinical Psychology
      Catherine Ross BA-Fine Art/Ma-Clinical Psychology 10 місяців тому +1

      @Svetlio Ramos me too … and often I will listen and then re-listen to each episode- and like you, I am taking noteSss 👏👏👏

  • James Jason
    James Jason 5 місяців тому

    Love that Dr. Norton said psychology is physiology! I’m taking a psychophysiology course right now. It’s like trying to separate the different parts of the brain, they all work together.

  • Tolis Dokianos
    Tolis Dokianos 8 місяців тому

    Great Questions - Great Answers (although not always what most want to hear) - this podcast covers LOTS of questions we all have. Worth a full listen.

  • Michelle Rumball
    Michelle Rumball 8 місяців тому +1

    Man, the early days of the 90 minute podcast are gone- and I am 100% here for it. Another stellar podcast, thanks so much Huberman lab~!

  • Donna Kona
    Donna Kona Місяць тому

    Through the pandemic like some I gained weight 15lbs. Started Keto, then carnivore lost the weight and now do more Ketovore for a few weeks then do low carb few weeks. This is a journey to understand how food effects your body/mental health.

  • Ana Cristina Mendonca
    Ana Cristina Mendonca 5 місяців тому

    Absolutely amazing!!! Thank you for the massive amount of information!

  • H C
    H C 10 місяців тому +10

    Layne's content is responsible for me losing 50KG and getting shredded, forever grateful for opening my eyes to flexible dieting. It's all about that adherence and consistency. Cheers Biolayne.

  • Jonny
    Jonny 5 місяців тому +1

    Whatever we need to do to get these two together every few months we need to do it.

  • Isabel
    Isabel 6 місяців тому

    Thanks for this wonderful podcast. I tend to eat via what I feel like eating that day because I believe its my body telling my brain you need these nutrients I'm deprived ... Days I wake up and eat Salmon and salad for breakfast with vineratte dressing... And them have a protein shake before I start my 2pm fast .... Then there is days I wake up and feel like eating OATS & berries or pancakes & I add in that protein to my pancake mix & yes I do have Oganic molases with NO sugar additives to cakes.... I weight 130 pds and I still eat good sugar from fruits & molases & I don't feel deprived. Everything in moderation.

  • Amanda Morettini
    Amanda Morettini 10 місяців тому +1

    Hi, love the podcast, thanks for all the useful information. I was wondering if taking a fiber supplement is a good idea, or if the increase of fiber should just be from food? Thank you!

  • Wylie DJ
    Wylie DJ 9 місяців тому +1

    This is absolutely incredible! Two great guys and love your humble approach mate! Thank you for this.. amazing

  • Mannys Fitness Fortress
    Mannys Fitness Fortress 10 місяців тому

    Great conversation. As a Natural Bodybuilder and trainer I optimize nutrition, especially absorption to maximize athletic performance, health and muscle growth

  • Aleksandar Ivanov
    Aleksandar Ivanov 10 місяців тому +30

    It was about damn time!
    Layne is a great educator and advocate for proper science!

  • Andreea Milchis
    Andreea Milchis 4 місяці тому

    3 hours flew by. I still can't believe this is available for free. Thank you both!

  • Elm XD
    Elm XD 9 місяців тому +3

    Amazing interview, very information and fact based discussion. Thank you Andrew & Layne

  • Chad Wakefield
    Chad Wakefield 10 місяців тому

    This is an awesome conversation. These men gave me some great ideas to work on my diet and approaches.

  • Tshego Phale
    Tshego Phale 9 місяців тому

    Great work for keeping audiences engaged for this long. I, for one, struggle to stay locked-in; I find that as episodes gets longer, I take much longer to chew on the big ideas presented at each episode and before you know it another one is out. While this is testament of the effort you put it, I wonder if it would make sense to have a parallel "top take away" episode?

  • Olivia U
    Olivia U 10 місяців тому +1

    Not sure if you’ve addressed this topic before, but I’m interested in a comparison of the lifestyle factors and especially the metabolisms of those people living in blue zones vs the Western “fast metabolism” ideal. I haven’t looked into it, but I do wonder if our idealization of rapid metabolism might actually have detrimental long-term effects on longevity/telomere shortening. Like a candle burning twice as bright but half as long. 🤷🏻‍♀️ No idea

  • Barbra Smerz
    Barbra Smerz 10 місяців тому +22

    Loved how he talked about what is an eating plan you can follow for the rest of your life. That's basically what I ultimately asked myself after practicing clean eating (and started walking everyday), losing 40lbs (BTW, started at 312lbs) got stuck there, hubby was getting bariatric surgery, so I, too, decided it was a good option for me, wanted my weight loss to "stick" this time so started therapy right after and learned how to ultimately reestablish my relationship with food. So now I do what I call a mostly Keto but ultimately intuitive eating diet. I know for me it is about not feeling deprived, but knowing that I can find harmony between what my brain and body want and make mindful choices and find satisfaction with tastes of things that are more decadent, knowing that if I wanted more I could have more, but that it's my choosing just that taste to satisfy me, while keeping my fitness goals in mind. This is my 5th year of remaining fit and that's even after having spinal surgery with complications. Something like that in the past would have derailed me, but I'm living that "new persona" that was spoken of for sure. The thing I love the most about it is that it's had a ripple effect amongst my group of friends and now they are becoming healthy. 💜

    • Omar S
      Omar S 10 місяців тому

      I would like to know if the stuck weight continued to drop after you gave up keto?

    • Barbra Smerz
      Barbra Smerz 10 місяців тому +1

      @Omar S I was at my goal weight when I switched to doing a mix of mostly Keto but I do it intuitively, meaning if I want grapes, I eat them, if I'm out with friends, I may consider sharing pizza with them. Ultimately I commune with my body AND brain to decide what to eat and my weight tends to maintain itself doing this, especially when I offset with increased exercise when I've eaten extra carbs 😉

    • James Little
      James Little 10 місяців тому +2

      I too had an unhealthy relationship with food. I had an epiphany one day that I was not willing to risk my health for a couple seconds of something tasting good. Losing years off my life for 5 minutes a day of ice cream is not worth it.

  • Kuhler Technologies (getkuhler)
    Kuhler Technologies (getkuhler) 8 місяців тому

    Love the nuances and delicate approach to complex subjects. Inspiring to continually ask better questions and keep an open mind.

  • kshitija1411
    kshitija1411 5 місяців тому +1

    Absolutely INVALUABLE 💎💎💎💎💎 Cannot thank enough, but still from my deepest deep self I thank Dr.Layne and Andrew Sir for bringing this to us.

  • jetpaq
    jetpaq 7 місяців тому +1

    4th program of yours I've seen. Sub earned for consistent scientific integrity, both hosts and guests. You're more than the hype about you!.lol how the I is that possible??
    Keep up the unbelievably great work!

  • bsammo
    bsammo 22 дні тому

    10min in and I'm tickled pink. I've been following Norton since about 2018. I've used his Online Workout Builder & Carbon Diet coach app with my body improvement journey. I most recently discovered The Huberman Podcast, because I want to improve on my brain health. This particular podcast episode is like the Ghostbusters reference of "Crossing the Streams".