The Dr. Layne Norton Podcast

In this episode, I sit down with Dr. Joey Munoz – nutrition PhD, science communicator, and former Team Biolayne coach. We have a wide-ranging conversation on building a career in this space, science communication, and the lessons fitness teaches beyond the gym.We talk about Joey’s path from undergrad to PhD to full-time influencer, the realities of starting social media, why muscle is freedom (especially as we age), leading by example as a parent, content strategy, changing eating behaviors, resilience, and what it actually takes to build a business in fitness.SPONSORS• Outwork Nutrition - Evidence-Based Supplements to Support Your Hard Work: https://outworknutrition.com• Carbon Diet Coach – 14 day free trial: https://joincarbon.com/podcastLAYNE'S COMPANIESCarbon Diet Coach: https://joincarbon.com/podcastOutwork Nutrition: https://outworknutrition.comREPS Research Review: https://biolayne.com/repsWorkout Builder: https://biolayne.com/workout-builderTeam Biolayne: https://biolayne.com/online-coachingPhysique Coaching Academy: https://physiquecoachingacademy.comFOLLOW LAYNEhttp://www.facebook.com/laynenortonhttp://www.twitter.com/biolaynehttp://www.instagram.com/biolayneTIMESTAMPS0:00:00 - Intro0:02:03 - Joey’s Path to a PhD0:05:59 - Starting Social Media0:09:42 - Research Skills & High Standards0:14:47 - Parenting & Leading by Example0:17:43 - Muscle Is Freedom0:22:19 - Working With Older Clients0:25:17 - Science Communication0:31:09 - Content Strategy1:13:10 - Changing Eating Behaviors1:15:32 - Resilience & Adversity1:30:11 - Vision vs. Execution1:44:11 - Where to Find Joey SHOW NOTEShttps://biolayne.com/podcasts/dr-layne-norton-podcast

Is insulin really the root cause of fat gain? Or has the carbohydrate-insulin model of obesity been oversold?In this episode, Dr. Layne Norton breaks down what insulin actually does in the body, why short-term biochemistry snapshots don’t tell the whole story, and what the highest-quality human evidence really shows about low-carb vs. low-fat diets when calories and protein are controlled.We cover metabolic ward trials, meta-analyses of controlled feeding studies, overfeeding research, and why GLP-1 drugs (which increase meal insulin) produce massive fat loss. Spoiler: insulin is not a wizard that can violate thermodynamics.#Insulin #LowCarb #Obesity #CarbohydrateInsulinModel #LayneNorton #EvidenceBased #FatLoss #NutritionScience #KevinHall #DIETFITS #GLP1 #Semaglutide #TirzepatideSPONSORS• Carbon Diet Coach – 14 day free trial: https://joincarbon.com/podcast• Team Biolayne – One-On-One Coaching: https://biolayne.com/online-coachingLAYNE'S COMPANIESCarbon Diet Coach: https://joincarbon.com/podcastOutwork Nutrition: https://outworknutrition.comREPS Research Review: https://biolayne.com/repsWorkout Builder: https://biolayne.com/workout-builderTeam Biolayne: https://biolayne.com/online-coachingPhysique Coaching Academy: https://physiquecoachingacademy.comFOLLOW LAYNEhttp://www.facebook.com/laynenortonhttp://www.twitter.com/biolaynehttp://www.instagram.com/biolayneTIMESTAMPS0:00:00 - Intro0:02:43 - What is Insulin0:07:26 - Insulin and Fat Tissue0:11:02 - Carbohydrate Insulin Model of Obesity0:15:08 - Carbon Diet Coach0:16:09 - What the Evidence Shows0:31:58 - Team Biolayne0:32:49 - Overfeeding0:37:52 - Population Studies0:43:05 - GLP1 Agonists0:45:09 - Mechanisms0:48:35 - Type 2 Diabetes0:50:24 - Ludwig Study0:52:41 - Misc Arguments0:55:18 - SummarySHOW NOTEShttps://biolayne.com/podcasts/dr-layne-norton-podcast/insulin-an-undeserved-bad-reputation-episode-39/

In the latest episode of his Overrated/Underrated series, Dr. Layne Norton ranks the habits, markers, and gadgets the longevity and biohacker crowd won’t stop talking about. No hype. No bro-science. Just what the data actually says about what predicts a longer life, and what has been oversold as a hack.Topics covered: VO2 max, grip strength, cold plunges, sauna, sleep trackers, muscle mass, fasting, biological age tests, and more!Tune in for evidence-based analysis and practical tips on what actually moves the needle for better health and longevity.#LayneNorton #Biolayne #Longevity #BiohackingSPONSORS• David Protein - Buy 4 cartons, get 1 FREE at: https://davidprotein.com/pages/layne• Team Biolayne – One-On-One Coaching: https://biolayne.com/online-coachingLAYNE'S COMPANIESCarbon Diet Coach: https://joincarbon.com/podcastOutwork Nutrition: https://outworknutrition.comREPS Research Review: https://biolayne.com/repsWorkout Builder: https://biolayne.com/workout-builderTeam Biolayne: https://biolayne.com/online-coachingPhysique Coaching Academy: https://physiquecoachingacademy.comFOLLOW LAYNEhttp://www.facebook.com/laynenortonhttp://www.twitter.com/biolaynehttp://www.instagram.com/biolayneTIMESTAMPS0:00:00 - Intro0:00:49 - V02 Max0:02:16 - Grip Strength0:04:08 - Muscle Mass0:05:24 - 10k Steps Per Day0:06:16 - David Protein Promo0:08:23 - Zone 2 Cardio0:09:00 - Cold Plunges0:11:20 - Sauna0:11:59 - Sleep Trackers0:13:39 - Fasting0:15:38 - Calorie Restriction0:18:07 - Biolayne Coaching Promo0:19:05 - Biological Age Tests0:20:06 - Full Body MRI0:22:10 - ApoB0:24:52 - Annual Bloodwork0:26:03 - Stress Management0:29:44 - OutroSHOW NOTEShttps://biolayne.com/podcasts/dr-layne-norton-podcast/overrated-underrated-longevity-biohacking-episode-38/

Detoxes. Seed oils. Cortisol making you fat. Artificial sweeteners causing weight gain. Insulin as the root of obesity. Hormones as the master switch for fat loss.These ideas keep spreading — even among smart, educated people who should know better. In this episode, Dr. Layne Norton explains why.This is not just another myth-busting list. It’s a breakdown of the psychology, incentives, and media dynamics that make fitness misinformation so sticky. Layne covers why the human brain was not built for science, why anecdotes beat statistics, why fear sells better than nuance, how algorithms reward certainty and outrage, and why intelligence does not protect you from bias.You’ll also get a practical toolkit for evaluating claims: what questions to ask, which red flags matter, how the hierarchy of evidence actually works, and why the “big rocks” of health still outperform the latest viral villain.If you’ve ever wondered why bad fitness ideas travel faster than good evidence, this episode is the map.#LayneNorton #FitnessMisinformation #EvidenceBasedFitness #NutritionScience #Biolayne #SeedOils #ArtificialSweeteners #CriticalThinking #HealthMyths #DrLayneNortonPodcastSPONSORS• REPS Research Review: https://biolayne.com/reps• Team Biolayne – One-On-One Coaching: https://biolayne.com/online-coachingLAYNE'S COMPANIESCarbon Diet Coach: https://joincarbon.com/podcastOutwork Nutrition: https://outworknutrition.comREPS Research Review: https://biolayne.com/repsWorkout Builder: https://biolayne.com/workout-builderTeam Biolayne: https://biolayne.com/online-coachingPhysique Coaching Academy: https://physiquecoachingacademy.comFOLLOW LAYNEhttp://www.facebook.com/laynenortonhttp://www.twitter.com/biolaynehttp://www.instagram.com/biolayneTIMESTAMPS0:00:00 - Intro0:01:37 - The Misinformation Epidemic0:08:14 - Human Brains Were Not Designed For Science0:26:01 - The Power of Anecdotes0:36:17 - Fear as a Marketing Tool0:41:04 - Social Media and the Algorithm0:48:01 - Why Smart People are Vulnerable0:58:30 - The Business of Misinformation1:03:16 - How Science Actually Works1:08:48 - A Toolkit for Evaluating Claims1:15:20 - Conclusion: The Big Rocks Matter Most1:17:28 - OutroSHOW NOTEShttps://biolayne.com/podcasts/dr-layne-norton-podcast/the-science-of-fitness-misinformation-why-smart-people-believe-dumb-things-episode-37

In this listener Q&A, Dr. Layne Norton answers your most-asked questions on training, fat loss, genetics, recovery, and how to cut through the noise — with his kitten Wheezy as co-host.Topics covered in this episode:• Training to failure — is it more important for advanced lifters than beginners?• Muscle confusion — why constantly changing exercises creates the illusion of progress (and how much variety is actually useful)• Muscle mass and longevity — is there a point where more muscle stops helping, and why extreme muscularity can look like a U-shaped curve• “I barely eat anything but I’m not losing weight” — why feelings aren’t data, food volume vs calorie density, and why one week of tracking changes everything• Ultra-processed foods — do they cause more fat gain than minimally processed foods when calories are matched?• Metabolic adaptation — how reversible is it, what’s transient vs what’s tied to lost lean mass, and what happens if you stay at the new body weight• How to know who to trust — look for nuance, people who change their minds, logical consistency, and those who haven’t made a diet their identity• Smartwatch recovery scores & HRV — why you should not change your training based on a single day’s number• “Do I have bad genetics?” — Layne’s 10-year answer, chicken-leg-to-world-record-squat story, and the motto “let’s find out”• What Layne loves (and hates) most about his jobAnd more!Whether you’re stuck on fat loss, second-guessing your program, or tired of conflicting advice, this episode gives practical, no-BS takeaways you can use.#BioLayne #LayneNorton #QandA #AMA #EvidenceBasedNutrition #TrainingToFailure #MetabolicAdaptation #FatLoss #MuscleBuilding #Genetics #HRVSPONSORS• Physique Coaching Academy - Advanced Coaching and Nutrition Education for Personal Trainers: https://physiquecoachingacademy.com• Workout Builder – Customized training programs for all experience levels: https://biolayne.com/workout-builderLAYNE'S COMPANIESCarbon Diet Coach: https://joincarbon.com/podcastOutwork Nutrition: https://outworknutrition.comREPS Research Review: https://biolayne.com/repsWorkout Builder: https://biolayne.com/workout-builderTeam Biolayne: https://biolayne.com/online-coachingPhysique Coaching Academy: https://physiquecoachingacademy.comFOLLOW LAYNEhttp://www.facebook.com/laynenortonhttp://www.twitter.com/biolaynehttp://www.instagram.com/biolayneTIMESTAMPS0:00:00 - Intro0:00:55 - Training to Failure0:02:58 - Muscle Confusion0:05:06 - Muscle Mass for Longevity0:07:05 - Physique Coaching Academy0:08:06 - Hard Time Losing Weight0:09:48 - Processed Food0:11:24 - Metabolic Adaptation0:12:58 - Who to Trust0:18:55 - Wearables0:21:13 - Workout Builder0:22:08 - Good Genetics0:27:02 - Love/Hate Most About My Job0:30:17 - Training Evolution0:32:55 - Quitting vs Letting Go0:35:55 - OutroSHOW NOTEShttps://biolayne.com/podcasts/dr-layne-norton-podcast/ama-06-weight-loss-genetics-muscle-confusion-who-to-trust-and-more-episode-36