Dr Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle | Huberman Lab Podcast #97
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- 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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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
"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!
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? 😛
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
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 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 :)
@One Punch Flan can you give recommendation of people like a layne norton?
That name 🥲
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?
👍
@Justiina Hirvonen 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.
@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.
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.
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.
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
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.
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 ❤️
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.
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.
This is the type of podcast you listen to several times! so many amazing nuggets! thank you both
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. 🤓
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
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
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?
@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.
@Teej 52:32
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?
@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
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.
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?
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 😂
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".
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.
@Nathan Redmon 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)
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
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.
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.
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.
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.
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
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!
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!!
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.
Ññ
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.
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.
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.
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.
" 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 !
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.
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.
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
Exactly how I describe Dr Norton and Dr Israetel...meatheads with PhDs that are absolutely brilliant!
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 😅
@Armen Alexanian 43:46 i believe
@Joshua Joyce
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.
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🫶🏻
I always feel so focused when I listen to your mixes. Thanks for the good vibes!
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 :)
Layne is underrated because he's intelligent and speaks truthfully. Unpopular qualities in the world today.
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.
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!!!
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.
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 🙏
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 :)
I can't believe how engaged I was for this whole episode, even rewinding in parts, amazing stuff.😊
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
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.
Top of my favorite science based health professionals. I watch plenty of your content and always take notes
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.
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.
Honest question, why Metamucil and not just take multiple forms of fiber like they suggested?
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. ❤
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.
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.
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!
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.
Excellent subject, very very interesting points made. Sharing with all my friends! Life changing stuff here. Thank you both for what you do
This was one of my favorite discussions. Dr. Norton is a wealth of knowledge, and relays his knowledge in an easy to understand way.
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! 😁👍
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!
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.❤
Muito bem explicado! Aprendi muito.
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.
Fantastic listen, lots of knowledge in the field of nutrition and exercise.Time well spent taking all this in. Well done lads!
This was amazing! Thank you for sharing your vast knowledge with us Dr. Huberman; this was one of my favorites
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.
@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”.
Happy for you, Bill.
Thank you for sharing
Excellent job!
Great conversation! Thanks for organising and sharing this to the masses Dr Huberman!
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!
I'm a binge eater..this talk was so helpful and really identified how it feels to be a food addict.
Epic conversation! I learned a lot, and understood a lot of new things about my own history with diet, training, fidgeting etc. Thank you.
What an interesting discussion - captivating.
Thank you both for wanting to share your knowledge.
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 ❤
@Svetlio Ramos me too … and often I will listen and then re-listen to each episode- and like you, I am taking noteSss 👏👏👏
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.
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.
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~!
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.
Absolutely amazing!!! Thank you for the massive amount of information!
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.
Whatever we need to do to get these two together every few months we need to do it.
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.
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!
This is absolutely incredible! Two great guys and love your humble approach mate! Thank you for this.. amazing
Great conversation. As a Natural Bodybuilder and trainer I optimize nutrition, especially absorption to maximize athletic performance, health and muscle growth
It was about damn time!
Layne is a great educator and advocate for proper science!
3 hours flew by. I still can't believe this is available for free. Thank you both!
Amazing interview, very information and fact based discussion. Thank you Andrew & Layne
This is an awesome conversation. These men gave me some great ideas to work on my diet and approaches.
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?
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
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?
@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 😉
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.
Love the nuances and delicate approach to complex subjects. Inspiring to continually ask better questions and keep an open mind.
Absolutely INVALUABLE 💎💎💎💎💎 Cannot thank enough, but still from my deepest deep self I thank Dr.Layne and Andrew Sir for bringing this to us.
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!
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".