Dr Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle | Huberman Lab Podcast #97
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- Опубліковано 25 кві 2024
- 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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Dr. Layne Norton
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Articles
Role of Nonexercise Activity Thermogenesis in Resistance to Fat Gain in Humans: bit.ly/3UwmmJ2
A potent physiological method to magnify and sustain soleus oxidative metabolism improves glucose and lipid regulation: bit.ly/3FLkLuZ
Creatine Supplementation Increases Total Body Water Without Altering Fluid Distribution: bit.ly/3T9ki8M
Biology's response to dieting: the impetus for weight regain: bit.ly/3UxwUIa
Other Resources
BioLayne - New Research Shows Artificial Sweeteners Mess Up Your Gut? • New Research Shows Art...
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, 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
Bless whoever does the time stamps
Absolutely
😂😂😂
And the captions for sure
Most likely gets paid, but much appreciated nevertheless
@@cesarneri5091 I
My learnings:
Calories are just energy values.
Food labels can have 20% errors when analysing calories.
However it can still be good to track calories.
Energy in and energy out is complicated.
Energy out depends on resting metabolic rate (50-70% of total metabolic effect) and the thermic effect of food which uses calories to break down food.
All calories are equal but different sources have different effects.
Fat is the easiest thing to convert to energy. Protein uses the most calories for your body to process.
Exercise and Non-Exercise Activity Thermogenesis (NEAT).
NEAT is non-purposeful movement- i.e. people that fidget. People that are lean often have high NEAT.
All watches/trackers are not accurate on how much energy you expend. They overestimate how many calories you burn with exercise.
However the differential can be helpful.
To make intentional weight loss a goal- weigh in every day in the morning (after going to the bathroom) and take the average of the week. Then compare to the next week average.
Scientific studies are very confined. Be careful about how broadly you apply them.
They can usually tell what not to do as opposed to what to do.
Placebo effect/The Power of Suggestion can be very powerful on your physiology. It is not just in your head.
If you believe something to be true it can be powerful.
Exercise is one of the only things that will improve your biomarkers of health. It is the one hack you need to be healthy.
Even if you don’t lose weight it is still very good for you.
People often don’t eat only because of hunger but due to things like social, stress, sleep.
Think holistically, don’t just focus on one temporary diet and expect to lose weight successfully. Think about your whole life.
To lose weight and keep it off, change your identity.
People are good at losing weight but not maintaining it when lost. Think about what you will do after you lose the weight.
You can’t start a new version of yourself while dragging around your old habits.
Is what you are doing sustainable?
To lose and keep off weight you need some form of restriction. Whether it is Nutrient/Time/Calorie restriction.
Different things are easier for others. Chose the strategy you can adhere to the most.
What is the diet easiest for you to adhere in the long-term? Do that one. One diet is not better than another.
Scientific consensus moves slow. There can be disagreements between specialists and takes time to understand things.
Gut Health:
Gut microbiome is important for body weight loss. We have more gut microbes than cells in our whole body.
To improve gut health: Don’t eat too many calories, exercise and eat more fibre from diverse sources.
Fibre is a prebiotic. Prebiotic supplements work better than probiotic.
Diversity of fibre is key: Fruit & veg, wholegrains, etc
One scientific study is not enough to change your mind, it simply moves the needle slightly
Protein:
1.6g per KG of bodyweight is enough protein you need.
There is no significant downside to eating more protein
Fine to eat 2-3 meals of good quality protein across intermittent fasting window.
Total protein as well as distribution of protein matters.
However even if you consume less than that much protein e.g. due to fasting you can still put in muscle. Just may not be as much as with protein.
Plant sources:
You can build protein with plant protein but it is less bioavailability and comes with other calories/carbs.
Lucine is important for muscle synthesis.
Soy is a complete plant protein and taken once or twice a day won't affect testosterone.
Whey is very high quality protein. It may come from vegan sources in future.
You can blend plant based protein for supplements.
Processed food and obesity:
Eat minimally processed food.
One of the worst things about very processed food is that it makes you eat more and consume too many calories. But it is not necessarily bad in and of itself to never eat ever.
Some processed food can be okay for people that have a high energy need or trying to put on muscle.
Similar to if you are keeping a budget financially it is okay to spend more if you have more coming in.
Obesity increase is a bit of a mystery. Despite people smoking less, drinking less and eating less sugar it is increasing.
One big reason is that people are consuming more total calories and also expending less calories with exercise.
It is fundamentally an energy imbalance problem but don't be so judgemental. Obesity is higher in poorer areas and people that have had traumatic events.
Its like telling broke people earn more money than you spend. Technically right but unhelpful. So it's too simplistic to just say eat less and move more.
It is more helpful to implement habits to achieve the new lifestyle.
Sugar definitely is not good but may not inherently be bad. People that eat more sugar also eat more calories and from sources from less fibre. For exanple fruit is high sugar but due to high fibre is beneficial.
Just because a study is old does not mean that it is irrelevant.
Be careful of creating restrictions and labelling something as totally bad. People that purposely restrict sugar (or other nutrients) then crave it more and have a binge response.
Artificial sweeteners aren't so bad. Consider the whole picture again. Beverages with artificial sweeteners are much better than sugar filled beverages.
Some obese people can lose lots of weight just by having less sugary drinks and more artificially sweetened.
It may not be totally healthy but can really help people.
Aspertame and Stevia have limited effect on blood sugar and can be fine.
Taste buds are very adaptable. If you have very sweet food regularly you may crave and be used to more.
Unsaturated oils are generally better than saturated oils. But 7-10% saturated fats in your daily diet is fine.
There is not one perfect diet that will optimise everything. E.g. a diet that helps you build muscle may not necessarily be the best for longevity. Things are rarely black and white. Pick what works for you.
Males and females have similar responses to dieting and weight training. They have the same relative lean mass as men but just less absolute lean mass.
If you are feeling fine on your period it is okay to train hard, if not then do a lighter workout. Autoregulation is key.
Women may be able to go harder for longer and may recover slightly quicker than men. This may be due to less absolute loads
There are multiple ways to build muscle. Using light weights with high reps and heavy weights with low reps both build similar amount of muscle, if done to faliure.
Cooking food generally increases the bioavailability of protein. Just don't charcoal your meat as this could be carcinogenic.
Creatine monohydrate is the only form of creatine you need. It improves exercise performance, improves recovery, increases lean mass. It may also have cognitive benefits.
One isolated study mentioned it possibly may be linked to hair loss.
5g a day is fine. It can cause gastrointestinal symptoms in some patients, so you can split into multiple 1-2g doses.
Caffeine can improve performance.
Supplements may help but only a tiny impact compared to Nutrition and hard training. Don't get stuck in the weeds too much.
The main thing is consistency.
Learn to enjoy the process of working hard.
Do something hard and you learn so much about yourself. Physical, learning an instrument, learn a language etc.
The best lessons can come out of challenging things in your life. Perseverance, delayed gratification and overcoming obstacles.
Wow, nice summary!
This deserves so many more likes! Thanks for writing all of this !! So helpful.
Pretty sure glucose is the easiest to turn into energy, not fat ?
Thank you!! This is perfect!!
Thx !
"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.
How do you create a new identity?
Maintaining is difficult. I've been on that rollercoaster of ups and downs. Awesome work in maintaining!
@@sherycesalek9771I think she means that to have succeeded shedding her excess weight and keeping it off, she had to change her habits and lifestyle that defined her.
Great job! I need to lose 100 pounds myself and with Huberman i'm getting all the help i can get!
@strongboy7289 I lost 100lbs. Not exactly done yet cuz I'm trying to pack on some muscle but I'm getting there. 5'9", 200lbs, 53.9% skeletal muscle, 17.5% body fat.
Huberman cannot release enough podcasts fast enough, all of them are just pure gold!
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 😂
adamantium.... unobtanium.... vibranium. Why only gold? 😛
he's done supplements for sleep. be good if he did supplements for addiction. Look at the homelss problems in US major citys. covid saw liver disease go way up. Covid hospitalizations 80% obese and gov measures saw childhood obesity go up 8 percent 2020 to 2022. binge eating mostly horomone imbalance, so is a lot adhd and alcoholism. Trrosine and DLPA 3grams each on empty stomach supposed to drop interest in alcohol,
This man is the real deal. A true scientist. He is also a gifted communicator. I was engaged for the whole podcast.
i’m not sure Layne has done that much lab work to be called a “true scientist” left and right. whats his h-index?
👍
@@justiinahirvonen4902 whats yours ?
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.
@@markfox3083 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.
One of the, frankly, if not, the best podcast in the whole internet❤️
And 4 hours long this time, amazing (this time gotta listen with a notebook lol)
@@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.
*of
Completely agree ❤
@@svetlioramos3345 me too … and often I will listen and then re-listen to each episode- and like you, I am taking noteSss 👏👏👏
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!
I’m
I agree!
Biology is so important to psychology.
Hi claude, could you please recommend resources which helped you learn about the same? TIA!
Same 🎉
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.
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.
I salute you. Respect.
Awesome 👏🏼👏🏼
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.
What is flexible dieting?
Congrats Anand Jobanputra 🎉. Your success is commendable.
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.
Hey Frederick, how did you go about creating a new identity? Did your habits persist? Also what was your motivation?
Props to you for overcoming an addiction. Keep achieving greatness! 🔥
What time does he talk about this?
@@TeejTheProducer he doesn't talk about it. Ex addicts just have to slip in that they're an ex addict into every sentence they utter.
@@TeejTheProducer 52:32
This is honestly one of my favorite episodes. I don’t know how this wasn’t a 5+hr discussion. I could listen to him for hours and I have so many questions left haha well done yall
I demand round two. This was clearly the best episode ever made retrospectively.
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.
Just follow biolayne for your health n fitness 🎉 rest is BS
😂😂😂😂
Who are you people who drool all over podcast creators?! So many of you “this is the best ever” people out there. It doesn’t add to the discussion. And makes it seem like you’re being hypnotized.
After a meta analysis of this episode, the results are: "it depends"
welcome to science 😅
my nigga u a real one u saved me 4 hours
You really missed the forest for a leaf.
Oh my gosh lol
Attorney Tom? Is that you?
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!
During which segment in the podcast do they mention psychology and identity changes?
Kiiw 😅
@@armenalexanian 43:46 i believe
@@joshuajoyce5576
M the
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.
This was one of my favorite discussions. Dr. Norton is a wealth of knowledge, and relays his knowledge in an easy to understand way.
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 :)!
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.
@@nathanredmon96 hell Yer bro! Well done 💪💪💪
Totally! Be prepared to change who you spend more time with though.
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.
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)
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.
I feel you. Dealing with those "stuffed" emotions is no easy task.
@@babetteshine1656 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”.
Happy for you, Bill.
Thank you for sharing
Excellent job!
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.
Videos like this are helping me so much in my bulimia recovery, thank you for putting this resource out there in such an easily accessible way
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!
I couldn’t agree more. This is an amazing podcast
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.
What an amazing video to watch. Did in one sitting and really simplified a lot of complex issues.
In the universe
The new person is very real. When I was 17 I went from 275 to 170 over a year and a half of work. I eliminated the old self that sought food as comfort and continued making better health choices overall. Now I'm strict with eating and exercise which I would have never done as my former self. Now I 'm 150 pounds at 24 thanks to resources like this and hard work.
I bet you put the fat right back on. Next year, when it happens, you can ask me the real best way to lose body fat and keep it off...
@@ClassicJukeboxBand its been almost 8 years. Keep being negative.
@@ClassicJukeboxBand keep coping
@@98danielray Let's see what happens. If it does, you will owe me an apology.
@@sethlouiszimmerman Ok, that's good to hear. I don't mind being wrong, but most people who just eat less gain the fat back eventually, true fact.
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.
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🫶🏻
50:30 I've made a conscious effort to check how I'm feeling when I get the urge to eat.
The biggest one is when I have had insufficient sleep, then stressed, then bored.
I've also noticed when I enter a period of depression my desire to eat increases, which doesn't help considering my weight is one of the reasons for my depression in the first place! Specifically I start craving sweet and carbohydrate rich foods, things like cake and pastry.
Now that I've made myself aware of these things it's easier to recognise that I'm not actually hungry and need to distract myself with something other than food. Walking has really helped with this. It gets me away from the kitchen, is mild exercise and provides a change of scenery.
Walking has really helped me to control my eating habits and to a certain extent alleviate the depth and duration of depressive periods.
100% yes. This is me too. My mental health directly correlates with my eating habits. And it’s really hard to find healthy habits to replace that. I walk 10K steps a day, but it doesn’t help as much as I’d like.
Go for a keto diet to cure your depression
That’s incredible
My dog gets me out walking regularly and fun places. I do it for her! And I get the benefits, too. We go hiking, different neighborhoods, walk with friends I invite ( good for friends, too). And watched many training videos reward based. Kibble not the best food ( do homework) also dog don’t need to go for all the shots either ( money grab)(buy better food).
When you are mentally struggling, overly stressed and lack of sleep this will tamper with hormone imbalances which to also the brain will crave dopamine and what are the easiest choice to increase dopamine? High sugary food, processed carbs the body and mind has adapted to reach out to these foods as we’ve grown up to feel great when consuming these types of foods. The mind just automatically becomes conscious of these actions without even thinking about it
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.
Good on you for all that work to overcome your struggles
Fair enough for you but janis by far no THE BEST he frequently ignores very good scientific studies if it goes against his dogma.
@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 :)
@@onepunchflan3071 can you give recommendation of people like a layne norton?
That name 🥲
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
I'm a binge eater..this talk was so helpful and really identified how it feels to be a food addict.
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.
I listened to the audio book but couldn't get into it
Also, Dr Joe Dispenza's " Break the Habit of Being Yourself", life changing book
Mate, developing a new identity has been a thing for a thousand years, it wasn't invented in a shitty self help book.
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
Somehow I woke up today and Andrew Huberman videos are all over my UA-cam. Turned out that while I was sleeping, the videos were running one by one :D what a way to discover this high-quality info :D
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.
🎯 Key Takeaways for quick navigation:
00:00 Dr. *Layne Norton is an expert in nutrition, protein metabolism, muscle gain, and fat loss.*
00:27 The *discussion covers various topics in nutrition and fitness, including energy balance, artificial sweeteners, gut health, fasting, protein needs, different diets, and supplements.*
08:33 Calories *are units of energy derived from macronutrients in food, mainly through the production of ATP in the body.*
15:23 Energy *balance involves tracking calories in (food intake) and calories out (resting metabolic rate, physical activity, thermic effect of food, and non-exercise activity thermogenesis or NEAT).*
19:11 NEAT *(non-exercise activity thermogenesis) plays a significant role in energy expenditure, and it involves spontaneous physical activity like fidgeting, which can contribute to maintaining leanness.*
21:34 A *classic study from 1995 showed that in a metabolic ward, people who overate by 1,000 calories a day for six weeks gained weight and fat mass. However, some individuals gained more than expected, while one person gained just over 1/2 a kilo due to spontaneous increased physical activity.*
23:22 Non-Exercise *Activity Thermogenesis (NEAT) is the most modifiable factor among BMR (Basal Metabolic Rate), TEF (Thermic Effect of Food), and NEAT. A 10% reduction in body weight can lead to a decrease of almost 500 calories a day in NEAT.*
26:34 Fitness *trackers often overestimate energy expenditure, which can lead to misconceptions about calorie intake and weight loss.*
32:40 The *specific form of exercise chosen can affect appetite differently for individuals, but it's important to remember that beliefs and suggestions about exercise can also influence its effects.*
39:17 The *power of suggestion and beliefs can have significant physiological effects, even on substances like creatine, highlighting the importance of mindset and expectations in how supplements and interventions work.*
42:07 Exercise *can have an appetite suppressant effect, and it may not always lead to full compensation for calories burned, making it valuable for weight management.*
45:52 Exercise *likely affects appetite regulation at the brain level rather than just blood sugar, and it can make individuals more sensitive to satiety signals.*
48:19 Weight *loss maintenance is challenging because people often focus on the initial weight loss without considering long-term strategies. The key is finding a sustainable diet and lifestyle that an individual can adhere to in the long run.*
52:03 Successful *weight loss maintainers often mention developing a new identity as a crucial aspect of their journey, emphasizing the importance of mindset and behavioral change in maintaining weight loss.*
01:02:39 Providing *food to study participants can lead to higher adherence in nutrition studies compared to free-living studies.*
01:03:08 Low *carb versus low fat diets show no significant difference in fat loss when protein and calories are equated, allowing individuals to choose the dietary approach that suits them best.*
01:04:05 Switching *between dietary approaches, such as going from keto to omnivore, can be a reasonable strategy as long as portion control and calorie goals are maintained.*
01:05:28 Transitioning *from a low carb to a higher carb diet may result in a temporary period of insulin resistance, but it is typically not a long-term concern.*
01:07:49 Transitioning *out of a ketogenic diet should be done gradually over four to eight weeks to avoid discomfort during the adjustment period.*
01:08:48 Gut *health plays a role in metabolism, and there is ongoing research on the gut-brain axis and its impact on appetite regulation.*
01:10:16 Fiber *is essential for gut health, and dietary fiber acts as a prebiotic, positively impacting the gut microbiota.*
01:16:50 Consuming *fiber-rich foods, including fruits, vegetables, whole grains, and cereals, can support gut health and longevity.*
01:22:33 Some *evidence suggests that saturated fat, combined with bile end products, may have a negative effect on certain beneficial gut microbiota strains.*
Protein is *a significant lever for various health goals.*
Consuming around *1.6 grams of protein per kilogram of body weight is a good target for most people.*
Higher protein *intake can lead to increased calorie burn due to its higher thermic effect of food.*
Protein helps *preserve lean body mass during a diet, build it in maintenance, and support it in a surplus.*
The satiety *effects of protein can vary depending on individual foods, and not all high-protein foods are equally satiating.*
01:43:29 Satiety *depends on the type of carbohydrate; plain baked potatoes are highly satiating.*
01:44:26 Concerns *about the 30-gram protein per meal limit may not be necessary; protein distribution matters, but total daily protein intake is crucial.*
01:47:40 Muscle *protein synthesis may not be significantly impacted by protein distribution in moderate fasting protocols.*
01:54:55 Vegan *diets can support muscle gain with proper planning and the inclusion of isolated plant-based protein sources.*
02:00:11 Leucine *content plays a crucial role in protein synthesis, and supplementation with leucine can enhance plant-based protein sources.*
Most of *us should focus on ingesting minimally non-processed and minimally processed foods for the sake of health span and lifespan.*
Sugar intake *alone may not be the root cause of obesity; it's more about the overall energy balance.*
Sugar from *fruits, which includes fiber, doesn't have the same negative health associations as added sugars.*
The impact *of sugar on body composition seems to be influenced by factors like calorie control and fiber intake.*
High sugar *intake without adequate fiber may be a concern, but focusing on fiber intake is more important than obsessing over sugar consumption.*
02:26:47 Artificial *sweeteners like stevia are not necessarily harmful, and their effects can vary among individuals.*
02:31:03 Some *studies suggest that artificial sweeteners may have an appetite suppressant effect, but their overall health effects depend on individual circumstances.*
02:34:26 The *impact of artificial sweeteners on health varies from person to person, with potential benefits for some and minimal harm for others.*
02:39:07 Recent *studies on artificial sweeteners indicate that they may have some metabolic effects, but the overall implications are still unclear.*
02:43:55 There *is a publication bias towards studies showing an effect, and the center of mass of data in a field should guide decisions regarding artificial sweetener consumption.*
02:45:49 Preconceived *notions about artificial sweeteners can influence their impact on blood glucose levels.*
02:46:47 A *study suggests that artificial sweeteners may not be inert and could affect blood glucose, but more research is needed.*
02:50:36 Rapid *weight loss early in a diet may lead to better long-term results, but it depends on individual buy-in and sustainability.*
Ashwagandha may *modestly increase testosterone, decrease stress hormones, improve sleep, and show potential for increasing lean mass, but further research is required.*
Different forms *of carnitine, like carnitine tartrate, may have recovery benefits and increase androgen receptor density in muscle cells.*
L-carnitine and *its variants may improve sperm and egg health for those looking to conceive.*
03:08:33 - *Lack of significant differences in male vs. female diet responses and training principles.*
03:10:30 - *Muscle-building effectiveness of light loads up to 30 reps taken close to failure.*
03:12:24 - *Autoregulation of training sessions based on performance, especially during the menstrual cycle.*
03:15:46 - *Cooking protein-containing foods can make amino acids more digestible, and charred meat should be consumed cautiously.*
03:19:05 - *Gastric emptying time and its potential role in energy balance, with fiber improving GI transit time.*
03:26:43 - *Rhodiola rosea may reduce physical and perceived fatigue, enhance memory and cognition, and mitigate caffeine withdrawal symptoms, but more research is needed.*
03:28:38 - *Other supplements like citrulline malate, ashwagandha, and different forms of carnitine may have various performance and health benefits, but further research is required.*
03:29:07 Layne *Norton discusses effective supplements, including caffeine, beta alanine, and betaine, for enhancing performance and muscle gain.*
03:31:31 Consistency *and hard work in training, combined with a positive mindset, are crucial for achieving fitness goals.*
03:37:10 Layne *Norton explains the Carbon app, an automated nutrition and fitness tool that calculates calorie and macronutrient goals based on individual needs and adjusts them over time.*
03:47:11 Dr. *Huberman thanks Dr. Layne Norton for sharing his expertise on nutrition and fitness.*
Why it is not the top comment
@@Izzuali good question 😊
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. 💜
I would like to know if the stuck weight continued to drop after you gave up keto?
@@sufiblade 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 😉
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.
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.
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.
As an ex nurse (30 years experience) and now a counsellor I completely agree with you.
The mind/body connection is incredibly powerful. Add in the spiritual and the holistic approach is the ultimate. ❤️
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.
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.
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!
It's crazy how knowledgeable and cutting edge in research your guests consistently reflect in their expertise and it always becomes obvious that you're probably one of the few people that can understand, translate for us plebes and keep up with them at any given moment. Another amazing interview.
As a overweight diabetic trying to work my way to better health, this conversation confirms my decision to leave out body weight as one of my indicators and focus more on making a lifestyle change in towards healthy eating, exercise and looking at how this affects my blood sugar levels.
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.
Woooo!!! Layne is one of the few in the fitness space who imho offers genuine critical advice on health and fitness. Now to get Mike Israetel on here🤘
That would be sick!
never comment, but i have to +1 for the Mike Israetel suggestion
Dr Mike is the man
+1 for Dr. Mike!
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.
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
Right here with you, in that same boat
Wow, this is just like early christmas! Your guests are so perfectly picked I don’t even want to suggest anything! Much love!
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.
Totally agree!!!
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.
❤ God Bless You ❤❤
So sorry for your struggle.
I’m 82 and have dropped my body weight 98lbs in 8+ years. I listen to y’all for hours and even the experts get it wrong. Losing weight has nothing to do with the foods you consume.
It has everything to do with one’s mindset.
Simple- moderation whatever food you want snacks too but never overeat and start at noon
Excellent interview! Thank you for sharing.
I can relate to "creating a new identity" around weight loss. I was a chubby kid up through 8th grade. I used food to cope with my inadequate home life. The summer of my 8th grade year, I set my goal to make it on the basketball team in school. I moderated my intake of food, I exercised and practiced more, & low and behold I made Varsity Freshman year. I dropped 65lbs that summer. Fast forward years later, after having my children. I gained 60+ lbs each pregnancy; 3 babies in a 4 year span. Although, each and every time I dropped the weight before having the next child and lost and kept off the weight after the last child. I had an intrinsic need to not be that fat little girl ever again. To this day, at age 47, I do weight resistant training, yoga, cardio, watch what I eat and keep it off. 💪
Creating a "new identity" around the persona that you started with is essential, in my opinion, to moving away and onward towards autonomy. 😊
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.
How long did it take you to go from 85kg to 56kg?
I'm struggling to release my old self. It keeps coming back.
Are you a woman?
no kidding huh@@KGS922
@@MrILIVEWITHMUSIC 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
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!!
Wow, such an incredible source of priceless information. I really appreciate how thorough and scientific this podcast is. And also, what a great synergy of physiology and psychology!
👍
It was about damn time!
Layne is a great educator and advocate for proper science!
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
do you remember where that passage was? that sentence triggers absolute self destruction in me on a regular basis
2:24:49
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
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.
No kidding. "Quit while you're ahead" is perhaps one of the toughest lessons to learn.
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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 🙏
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.
My videos are about social skills rather than diet, and I'm not a scientist. But what I can say is... intermittent fasting helped me IMMENSELY with my diet. You'd think it would make you "lose energy" or "overeat when the fast is finished", but I assure you that's NOT true. Fasting has the opposite effect - it puts you in a state of super high-energy and gets you back in TOUCH with your hunger... so you end up eating healthier than ever. Great episode Andrew.
I relate! My longest fasts have been my happiest days :)
I read Dr Jason Fung's book on fasting and it changed my life, glad I'm not the only one who's discovered this!
I saw a ted talk about this, been meaning to give it a try !
I would fast but my blood sugar would just spike too much :(
I have the free version of one of the Intermittent Fasting apps. Just recording when I stopped eating and when I started the next day made a difference for me.
I use my superpower of procrastination to eat a bit later in the day, and I use some self-control to pay attention to finish eating a little earlier.
And that is a simple fasting program.
I can't believe how engaged I was for this whole episode, even rewinding in parts, amazing stuff.😊
My girlfriend suffers from cronic nightmares due to her ptsd from past trauma. She can’t ever get a good nights sleep and it has had a domino effect on many other parts of her health. I would love to see an episode on some more science behind that and if there are any ways to help mitigate them. Thank you and great episode!
Perhaps the episode on overcoming trauma?
Wishing you the best.
Huberman has two episodes talking about trauma. I don't know if it's exactly what you have in mind, but one is an episode with the guest dr. Paul Conti and the other is called Erasing Fears and Traumas with the help of modern neuroscience. Good luck!
What is ptsd?
@@tasosvrettos1627 Post Traumatic Stress Disorder
Post traumatic stress disorder
My brain is scramble with so much great information here, thank you to both for sharing.
🤣🤣🤣🤣🤣😂
This was amazing! Thank you for sharing your vast knowledge with us Dr. Huberman; this was one of my favorites
You're truly making an impact on others in a beneficial way. Your scientific curious mind has been put to good use!
This is super informative! Question for you... have you ever tried a meal plan from Next Level Diet? I got one and I love it!
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.
Brilliant! So much information, absolutely loved it! Reporter is so polite and sophisticated the way he asked questions! Truly enjoyed, thank you
Hands down one of the most informative podcasts I've ever heard re diet. Never heard of Layne before.
Superb guest Andrew. He's articulate and has the ability to communicate effectively. I really enjoyed your guest
Precise timing Dr. Huberman. You're amazing 👏 💖
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. ❤
Love the nuances and delicate approach to complex subjects. Inspiring to continually ask better questions and keep an open mind.
I started training at 13 (now 42, father ran a gym). Every bit of anecdotal evidence I’ve experienced in 29 years is validated by this guy without exception. This is a brilliant summation of holistic wellness. Well done!
Same ! I started at 13 too. 49 now and almost everything they talk about rings true with me.
The emphasis on bio-availability of protein isn’t as strongly expressed as i’d like but my opinion is shaped 2nd hand, i’m not a scientist
Regarding topics I find interesting this podcast was seriously GOLDEN. Thanks.
I’m so glad that he even discussed food addiction… I’ve said this for years as having recovered from many addictions but food being the hardest for this exact reason
I came across Layne around 15 years ago he really knows his stuff. I had forgotten about him as I am not in that industry in the way I was back the. This is probably my favourite episode of this podcast.
My favorite podcasters sitting in one table for a podcast. I am so greatful!
Huberman Lab potcast are a gold mine.
I was almost ecstatic when I saw this episode was almost 4hrs!
Keep up the good work. Thank you so much for sharing all that good information with us.
The amount of value provided is off the charts. I usually follow Layne’s youtube channel and I love his work. You guys are a huge gift to humanity. Thank you for sharing all your knowledge with others! 🙏🏼
4 hours of effective time utilisation .Thanks Andrew. Hubermam & Layne Norton for this illuminating discussion 💕
3 hours flew by. I still can't believe this is available for free. Thank you both!
I really appreciate Layne's nuanced approach - he maintains a perfect balance of being non-dogmatic without being wishy-washy. I wasn't familiar with him when you posted on IG asking for questions but in the interim I listened to him on a few other podcasts (Peter Attia, The Ready State) and have been impressed with not only his knowledge but his earnest and level-headed approach every time. As a side note, THANK YOU Layne for acknowledging the skyrocketing price of creatine over the last couple years. Every time I hear someone say how cheap it is while I'm struggling to stay supplied, as the price has LITERALLY tripled or even quadrupled in many cases, I feel so frustrated. So just having it noted is a nice change!
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!
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. 🤓
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.
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.
for the first time in quite a while i felt like being able to shut down my thoughts about my struggles watching this. improving health just seems like having hardly any negative impacts and i just got positive emotions and hope from this:)
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
I always feel so focused when I listen to your mixes. Thanks for the good vibes!
Waking up to this 😃😃😃 every time professor Dr huberman and his guests delight with wisdom and insights !! Outstanding !! Thank you !! Happy Monday !! ✌️😎💕
Dr. Norton is gold. Thanks for featuring him!
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".
This is the type of podcast you listen to several times! so many amazing nuggets! thank you both
Especially because his arms keep distracting me😂
It took me 3 sessions of listening, but I really enjoyed it. As always, great content. I was compelled at one point to stop and take notes, learning is a lifestyle for me, even in my 60's. I do like that it's not cut up into 3 or 4 segments, I just listen and watch, until life intervenes, and pickup where I left off. Keep up the good work that you and your guests are doing.
I don’t say this sort of thing often but I’m excited to listen to this. Basically my two favourite podcast hosts in the same podcast. Huberman is obv famous but Layne brings the same science focus to sports and nutrition and should get more supporters than he does. This should be properly amazing content.
Absolutely loved this episode and of course thank you so much for making knowledge accessible and enjoyable. You are one of the few worthwhile. I’ve always struggled with learning and reading and watching and listening is definitely my best way to learn. Thanks.
This podcast is absolute fire. The amount of information from these two Dr's is amazing. Both Dr Norton and Dr Huberman are world leading scientists with their approach and the way how they translate deep science into everyday senetence so everyone can understand whats the gist. Im about to start my PhD and i have to say i feel deeply inspired by you guys. I wish i could sit down with you one day and discuss those matters.
what kind of lab work does Layne do? correct if wrong, but “world leading scientist” is off imo
Petition for Andrew to ask every guest about their supplement usage. Especially @biolayne
Thank you both for the amazing info you put into these 3.5 hours of video.
Re artificial sweeteners: a common pitfall with diabetes is looking at only glucose and not looking at insulin. It affects insulin even if it doesn’t affect glucose.
Incredible. Thank-you for sharing all this info gentlemen.
I am so glad to be here in under 1 hr of this video being posted. The topics just keep getting more and more interesting in this podcast!
Dr. Huberman, I am currently combing through this and your other nutrition podcasts and putting in so much good info into journals for posterity. I am even going as far as to studying some biochemistry to understand the depth and mechanisms of these processes and it actually turns out to be a really interesting topic to research! I am going to implement a more relationship-like approach with my food knowing what my body can and cannot tolerate, with proper boundaries and a good mindset about things. Thank you so much for making this information easy to digest, and freely available to the public.
I need to be reminded that there is a science behind food intake and exercise and I am so glad I found this channel. Thank you so much
Update: WOW biopsychosocial points, adherence , eating disorder discussion, this is amazing. Thank you thank you.