The Dr. Layne Norton Podcast

In this Building Muscle Masterclass, I sit down with Dr. Stu Phillips — the world’s most cited researcher in exercise science and protein metabolism. If you care about building muscle, eating enough protein, lifting smarter, or cutting through the noise in the fitness world, this is a must-listen.Stu and I go deep on the biggest questions in hypertrophy and nutrition, backed by some of the most important studies in the field:• What actually drives muscle growth and what most people still get wrong• How much protein you should really eat to maximize hypertrophy (and what the meta-analyses say)• Whether high-protein diets harm your kidneys (spoiler: nope)• Plant vs. animal protein: does the source matter, or is it all about leucine?• Do hormone spikes from training matter for gains?• Should women change their programming based on menstrual cycle phase?• The truth about “lifting heavy” — do you need it for hypertrophy?And MOREIf you want the clearest, most up-to-date breakdown of protein science and muscle growth from the guy who literally did the research I base many of my recommendations on… this is your episode.SPONSORS• Carbon Diet Coach – 14 day free trial: https://joincarbon.com/podcast• 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/biolayneFOLLOW STUhttps://www.instagram.com/mackinprofhttp://www.twitter.com/mackinprofTIMESTAMPS0:00:00 - Intro0:01:50 - Background0:08:33 - Biochemistry First0:12:02 - Student Experience0:14:53 - Single Most Important Thing for Muscle Growth0:16:04 - Mechanisms of Hypertrophy0:19:48 - Consistency is Key0:21:46 - Muscle Growth and Hormones0:28:34 - Acute vs Chronic0:32:42 - Cortisol0:36:19 - Carbon Diet Coach0:37:19 - Muscle, Hormones, and Training for Women0:49:56 - Training Auto-Regulation0:55:42 - How Much Protein1:08:06 - Workout Builder1:09:02 - Protein and Kidneys1:26:20 - Muscle and Metabolic Health1:30:05 -...

In this week’s Q&A episode, I dig into your most common questions — from supplements to training to nutrition — and break them down with actual data, not influencer mythology. If you’ve ever wondered whether collagen is worth the hype, if fiber does more than “help you poop,” or whether turkesterone is anything more than TikTok creatine-with-a-fedora… this episode is for you.We cover:• Collagen:Does it help joints? Skin? Connective tissue? Muscle? I walk through the clinical trials (including the ones influencers never mention) and explain where collagen actually works… and where it absolutely doesn’t.• Fiber:Yes, it helps your gut — but that’s just the start. We look at the research on mortality risk, insulin resistance, weight loss, inflammation, CKD, energy balance, colon cancer, and why higher fiber intake consistently predicts better health across multiple systems.• Turkesterone & Ecdysteroids:The internet loves calling this “natural anavar.” The human data… does not. I break down the preliminary studies, the animal research, and what’s real versus what’s marketing.• Burnout & Training Balance:How I manage training, work, and life without flaming out — and what actually matters for long-term consistency.• Protein Needs After 40:Do you need more protein as you age? What does the research say about anabolic resistance, amino acid signaling, and muscle protein synthesis in older lifters?• Things That Hurt Muscle Growth:Ice baths, alcohol, smoking, NSAIDs, corticosteroids — we go through the actual evidence on what blunts hypertrophy, what doesn’t, and what matters in the real world.• Sugar & Weight Gain:Do non-diabetics need to “fear” sugar? Or does it really come down to calories? We dig into metabolic ward studies, DIETFITS, high-sucrose diets, and the boring reality that calorie balance still wins.• Men vs. Women in Training & Nutrition:Sex differences in hypertrophy, strength gains, metabolic rate, and menstrual cycle effects on performance — what’s real and what’s bro-science?• Training Over 50:How many sets do you actually need to build muscle after 50? We review the dose-response data, multi-set vs single-set research, and the RCTs showing older adults can grow — there are no “non-responders.”All research is cited directly from the studies mentioned — RCTs, meta-analyses, mechanistic papers, and long-term cohorts.If you want evidence without the nonsense, this is your episode.*SPONSORS*• Workout Builder – Customized training programs for all experience levels: https://biolayne.com/workout-builder• Physique Coaching Academy - Advanced Coaching and Nutrition Education for Personal Trainers: https://physiquecoachingacademy.comLAYNE'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:

Ultra-processed foods (UPFs) get a lot of negative press, but are they always as bad as people think? In this episode, I sit down with researcher Samuel Dicken, who recently led a high-profile randomized controlled trial on UPFs that challenged some long-held assumptions.We dig into what his study found, why not all UPFs are created equal, and how the way we consume them might matter more than the processing label itself. At the same time, we explore why sticking with mostly minimally processed foods is still a sound piece of nutrition advice.If you’ve ever wondered whether “ultra-processed” automatically means “unhealthy,” or how to make sense of the latest UPF research, you won’t want to miss this conversation.SPONSORS• David Protein - Buy 4 cartons, get 1 FREE at: https://davidprotein.com/pages/layne• 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/biolayneFOLLOW SAMhttps://www.instagram.com/drsamueldickenhttp://www.twitter.com/SamuelDickenUKTIMESTAMPS0:00:00 - Intro0:02:16 - Study Design0:12:07 - Study Results0:14:03 - NOVA Food Classification0:18:53 - Research Misinterpretations0:21:04 - Food Choices0:24:34 - Zero Calorie Beverages0:31:40 - Coke HFCS vs Cane Sugar0:34:07 - David Protein0:35:42 - Unintended Consequences0:43:55 - LDL Cholesterol0:47:50 - Ultra-Processed Foods Good or Bad?0:53:11 - Are Ultra-Processed Foods Addictive?1:02:10 - Carbon Diet Coach1:03:10 - Nuance of Ultra-Processed Foods1:07:35 - Negative Effects of UPFs Independent of Calories1:13:09 - Criticism of Study Design1:16:48 - Government Regulation1:23:58 - Behavior Changes1:29:37 - Animal vs Plant Based1:33:08 - Personal Diet Habits1:35:16 - Use Cases For UPFs1:38:33 - The Practical Realities of Research1:45:24 - What Have You Changed Your Mind On1:49:14 - PhD Discussion1:52:42 - OutroSHOW NOTESa...

Creatine is SAFE, the verdict is in!After decades of people claiming that creatine will wreck your kidneys, liver, & various other claims, a new study has put these myths to bed. In my latest episode of the Dr. Layne Norton Podcast, I go DEEP on the most comprehensive dataset to date: a brand new meta-analysis by Kreider et al. (2025) which reviewed 250+ studies, covering over 26,000 participants, some lasting more than a decade, and examined nearly 50 potential side effects.The verdict? Absolutely no evidence of harm.I broke down the full paper, the methods, and what this means for athletes and everyday lifters in the latest episode of the podcast.SPONSORS• Outwork Nutrition - Evidence-Based Supplements to Support Your Hard Work: https://outworknutrition.com• REPS Research Review: https://biolayne.com/repsLAYNE'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 - Intro0:01:33 - Meta Analysis Overview0:02:14 - Creatine is NOT a Steroid0:03:10 - ATP0:05:13 - Creatine from Body and Food0:06:05 - Creatine Non-Responders0:06:27 - Creatine Dose0:07:10 - Creatine Benefits0:10:18 - Outwork Nutrition0:11:46 - Interesting Associations0:13:48 - Safety Questions0:15:03 - Importance of Placebo0:17:05 - Study Methods0:20:05 - Study Results0:26:08 - REPS Research Review0:26:57 - Hair Loss0:29:04 - Creatine is Safe and Effective0:30:54 - Types of Creatine0:36:54 - Creatine for Kids0:38:50 - Recommendations0:39:39 - OutroSHOW NOTEShttps://biolayne.com/podcasts/dr-layne-norton-podcast/study-deep-dive-creatine-is-safe-episode-13

Is sugar really to blame for the obesity epidemic? In this episode, I break down one of the most common nutrition myths. Using evidence from epidemiology, randomized controlled trials, and meta-analyses, Layne explains why sugar and high fructose corn syrup aren’t the independent culprits they’re often made out to be. Instead, he reveals what the research actually says about calories, metabolism, and how oversimplified narratives mislead the public. If you’ve ever been told “sugar is poison,” this episode will challenge your perspective with science, not fear.SPONSORS• REPS Research Review: https://biolayne.com/reps• Carbon Diet Coach – Achieve your goals with Carbon’s adaptive macro coaching app: 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 - Intro0:02:49 - Research Funding and Bias0:14:52 - Previous Beliefs on Sugar0:15:31 - Types of Sugar0:17:42 - Previous Beliefs on HFCS0:19:37 - Leptin0:23:56 - Gary Taubes0:24:33 - REPS0:25:22 - Carbohydrate Insulin Model of Obesity0:27:42 - The Case for Sugar Causing Obesity0:30:08 - The Moment I Started to Change My Mind0:32:29 - Ice Cream0:34:18 - Researching Sugar0:39:15 - Mechanisms vs Outcomes0:41:10 - Classic Study0:42:28 - Mark Haub Twinkie Diet0:45:46 - Carbon Diet Coach0:46:46 - Metabolic Health0:48:03 - Glycemic Index0:49:51 - Sugar Intake vs Calorie Intake0:52:30 - Sugar Addiction0:54:21 - Let's Be Clear0:56:36 - Data Over FeelingsSHOW NOTEShttps://biolayne.com/podcasts/dr-layne-norton-podcast/did-sugar-cause-the-obesity-epidemic-episode-12

Building muscle isn’t just about aesthetics — it’s about survival. 💪In this episode of The Dr. Layne Norton Podcast, I break down why muscle is the most underrated organ of health. You’ll hear how it lowers your risk of cardiovascular disease, cancer, infections, Alzheimer’s, and depression — while also protecting against falls, fractures, and the effects of aging.We’ll dive into:- How muscle acts like an endocrine organ, releasing myokines that fight disease and slow tumor growth.- Why more muscle means longer life, better quality of life, and faster recovery if you get sick.- The myth that you “can’t build muscle after a certain age” — and why it’s total BS.- How just 50 minutes of resistance training a week can change your health trajectory.If you want to live longer, feel stronger, and age on your own terms, this is the episode you don’t want to skip.SPONSORS• Workout Builder – Customized training programs for all experience levels: https://biolayne.com/workout-builder• 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 - Intro0:02:18 - Muscle for Vanity0:03:39 - Cultural Perception of Muscles0:06:13 - Women in the Gym 0:08:11 - Muscle for Health0:10:34 - Sarcopenia0:15:28 - Insulin Sensitivity0:22:59 - Workout Builder0:23:54 - Sink Metaphor0:26:07 - Organ of Health0:28:11 - Quality of Life0:32:35 - Cardiovascular Disease Mortality0:36:35 - Cancer Mortality0:42:44 - Other Mortality0:44:45 - Risk of Disease0:49:22 - Mental Health0:56:19 - Pain & Injuries0:57:35 - Team Biolayne0:58:26 - Wasting Diseases1:00:59 - Anyone Can Build Muscle1:03:20 - OutroSHOW NOTEShttps://biolayne.com/podcasts/dr-layne-norton-podcast/why-you-should-try-to-build-muscle-episode-11

Learn how to build muscle from the world's most renowned researcher on muscle growth, Professor Brad Schoenfeld. In this absolute masterclass, Dr. Schoenfeld lays out the non-negotiables for muscle growth, what matters most, what matters least, and how to practically implement these recommendations. If you care about building muscle, you do not want to miss this episode.SPONSORS• Workout Builder – Customized training programs for all experience levels: https://biolayne.com/workout-builder• REPS Research Review: https://biolayne.com/repsLAYNE'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/biolayneFOLLOW BRADhttps://www.instagram.com/bradschoenfeldphdhttp://www.twitter.com/bradschoenfeldTIMESTAMPS0:00:00 - Intro0:03:20 - How Brad Got Started0:08:24 - Vanity vs Health0:14:46 - Muscle Quality0:16:54 - Muscle and Insulin Resistance0:22:00 - Most Important Thing for Hypertrophy0:23:38 - Training to Failure0:34:51 - Misinformation on Social Media0:39:02 - Mechanical Tension0:46:21 - Training Volume0:52:24 - Workout Builder0:54:45 - Dose Response0:59:27 - Overtraining1:07:19 - Muscle Damage and Soreness1:14:35 - Mechanisms vs Outcomes1:19:52 - Cortisol1:21:15 - Acute vs Chronic1:24:04 - Mechanisms vs Outcomes1:25:43 - REPS Research Review1:26:32 - Research on Volume1:34:01 - Training Frequency1:40:06 - Range of Motion1:46:27 - Intensity Tricks1:50:32 - Rep Cadence1:58:03 - Exercise Selection2:04:43 - Final Question2:13:53 - OutroSHOW NOTEShttps://biolayne.com/podcasts/dr-layne-norton-podcast/how-to-build-muscle-masterclass-with-professor-brad-schoenfeld-episode-10

The carnivore diet. The keto diet. Intermittent fasting. Plant based. The [insert diet here]... There are so many popular diets out there being promoted by various diet tribes, many of which have limited evidence for their efficacy. All of which have various positives and negatives associated with them. In this episode, I systematically break down some of the most popular diets and discuss both the positives and negatives to these dietary approaches. If you are confused by all the noise on social media, this episodes is a MUST LISTEN to help simplify things for you!SPONSORS• Carbon Diet Coach – Achieve your goals with Carbon’s adaptive macro coaching app: 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 - Intro0:01:47 - Bodybuilding History0:09:42 - Flexible Dieting0:25:33 - Carbon Diet Coach0:26:33 - Mediterranean Diet0:30:10 - Plant Based Diet0:39:55 - Low Carb Diets0:48:30 - Team Biolayne0:49:20 - Carnivore Diet0:59:13 - Fasting Diets1:06:54 - SummarySHOW NOTEShttps://biolayne.com/podcasts/dr-layne-norton-podcast/pros-and-cons-of-popular-diets-episode-9

Not everyone has the time or desire to go to school and get a PhD or a Master's degree in a scientific field. Even getting a scientific degree does not ensure that you will be able to read and interpret research appropriately. But just because you may not have a scientific degree or the desire to achieve one, doesn't mean you can't still learn to think like a scientist.This isn't about a fancy education... it's about a state of mind and way of thinking. It's less complicated than you might think and there are some simple, systematic ways to ask questions and evaluate evidence that anyone can implement. In this episode I break down how YOU can think like a scientist and be better equipped to evaluate and interpret evidence.SPONSORS• REPS Research Review: https://biolayne.com/reps• Physique Coaching Academy - Advanced Coaching and Nutrition Education for Personal Trainers: https://physiquecoachingacademy.comLAYNE'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 - Intro0:03:57 - Areas of Expertise0:10:12 - The Scientific Method0:12:47 - Politics vs Science0:17:07 - Why Study Results Vary0:22:26 - REPS Research Review0:23:16 - Research Funding0:27:06 - How To Read Research0:29:29 - Scientific Consensus0:30:58 - Skepticism0:34:51 - Hierarchy of Evidence0:39:51 - Physique Coaching Academy0:40:52 - Hierarchy of Evidence Continued0:45:40 - The Power of Placebo0:47:50 - Single vs Double Blind0:49:44 - Meta Analysis0:51:04 - Mechanisms vs Outcomes0:55:54 - Cherry Picking Data0:57:28 - Practical Considerations of Research1:00:40 - OutroSHOW NOTEShttps://biolayne.com/podcasts/dr-layne-norton-podcast/how-to-think-like-a-scientist-episode-8

In this episode I take YOUR questions! Topics covered in this AMA:• How much protein is used for building muscle?• Is creatine safe for kids?• Does separating fats/carbs amongst different meals lead to additional fat loss benefits?• Should you avoid high protein diets if you’re worried about cancer?• Does creatine affect brain health?• Do OTC pain killers affect muscle growth?• What’s the best way to retain muscle on intermittent fasting?• Can you gain fat eating too much protein?• Why do some people have an easier time staying lean than others?• Does alcohol negatively affect weight loss?SPONSORS• Outwork Nutrition - Evidence-Based Supplements to Support Your Hard Work: https://outworknutrition.com• Physique Coaching Academy - Advanced Coaching and Nutrition Education for Personal Trainers: https://physiquecoachingacademy.comLAYNE'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 - Intro0:01:14 - Creatine For Kids0:05:28 - What Form of Creatine0:10:43 - Separating Carbs and Fats0:13:47 - mTOR and Cancer0:17:41 - Outwork Nutrition0:19:25 - Protein and Gluconeogenesis0:23:19 - Protein for Muscle Building0:31:10 - Protein and Body Fat0:36:01 - Nutrition Science Education0:42:16 - Physique Coaching Academy0:43:18 - Anti-Inflammatory Medicine and MPS0:46:18 - Creatine for Brain Health 0:47:32 - What Keeps Thinner People Thin0:52:52 - Alcohol and Weight Loss0:54:08 - Fasting and Muscle Mass0:56:53 - OutroSHOW NOTEShttps://biolayne.com/podcasts/dr-layne-norton-podcast/ama-protein-intake-creatine-weight-loss-episode-7*DISCLAIMER*This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in...

Over 100 million adults (42.4%) are obese in America. Obesity comes with substantial health risks & impacts on quality of life as well as mental health. As such, nearly half of adults in the US attempt weight loss on a yearly basis but the number of people who are successful in losing weight and successfully maintaining that weight loss are extremely low. Moreover, the amount of misinformation surrounding fat loss is overwhelming. In this podcast, Dr. Norton breaks down the most important things to consider for a successful weight loss lifestyle program to have success and maintain it for the long term.SPONSORS• Fat Loss Forever by Layne Norton PhD: https://biolaynestore.com• Carbon Diet Coach – Achieve your goals with Carbon’s adaptive macro coaching app: 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 - Intro0:03:33 - Obesity Risks0:05:36 - Realities of Being Shredded0:10:00 - Fat Loss Forever0:11:32 - Information Overload0:14:10 - Experts vs Star Power0:17:48 - Rebounding After Weight Loss0:20:43 - #1 Thing for Weight Loss0:23:20 - Self Efficacy0:27:22 - Carbon Diet Coach0:28:22 - Social Support0:30:46 - Greater Initial Weight Loss0:32:36 - Tailoring to Diet Preference0:34:50 - Increase Protein Intake0:35:06 - Monitoring & Measuring0:36:18 - Biochemistry of Fat Loss0:42:45 - Debunking Insulin Myths0:46:28 - All About Calories0:52:24 - Team Biolayne Coaching0:53:15 - Energy Balance Deep Dive1:00:20 - Tracking Errors1:02:54 - Weight Fluctuations1:04:49 - Hormones1:06:12 - Exercise1:11:17 - Self Monitoring1:12:41 - Macronutrients1:16:06 - Sleep1:19:21 - Supplements1:20:51 - ConclusionSHOW NOTEShttps://biolayne.com/podcasts/dr-layne-norton-podcast/what-really-matters-for-fat-loss-episode-6

The mark of any good scientist is their willingness to change their mind based on evidence. No matter how strongly we feel about a topic, we must always consider new data, and if the data is strong enough over time, we change our minds. In this episode, Dr. Norton goes down a list of the things he felt most strongly about and later changed his mind on as new data emerged.SPONSORS• Outwork Nutrition - Evidence-Based Supplements to Support Your Hard Work: https://outworknutrition.com• REPS Research Review: https://biolayne.com/repsLAYNE'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 - Intro0:02:46 - Change Your Mind Based on Evidence0:07:23 - Alan Aragon vs Gary Taubes0:10:03 - Branched Chain Amino Acids0:18:41 - Fasted Cardio0:23:18 - High vs Low Intensity Cardio0:27:14 - Outwork Nutrition0:28:41 - Meal Frequency0:36:57 - Intermittent Fasting0:40:04 - LDL Cholesterol & Saturated Fat0:51:31 - REPS Research Review0:52:30 - Sucrose, Fructose, & HFCS0:59:29 - Artificial Sweeteners1:12:11 - ConclusionSHOW NOTEShttps://biolayne.com/podcasts/dr-layne-norton-podcast/things-ive-changed-my-mind-on-episode-5

Get ready for the ULTIMATE masterclass on protein as I host my mentor & PhD advisor, Dr. Donald Layman on the podcast. Not only did Dr. Layman help mentor me through my PhD and shape my rigorous thinking as a scientist, he is also one of the smartest people I’ve ever met. Like me, his Bachelors was in Biochemistry and PhD in Nutritional Science. This uniquely positioned him to understand the deep mechanisms and biochemistry underlying metabolic pathways, while also having a fantastic understanding of how these mechanisms play out on a whole body level.Dr. Layman has published hundreds of peer reviewed journal articles, and many of his graduates have gone on to make big impacts in Academia & Industry, including: Drs Josh & Tracey Anthony, Dr. Jamie Baum, Dr. Suzanne Devkota, Dr. Gabrielle Lyon, & more. Last year, Dr. Layman was presented with the American Society for Nutrition’s Lifetime Achievement Award for his incredible body of work.You do not want to miss this deep dive into all things protein with one of the GOATs of Protein and Nutrition.SPONSORS• Outwork Nutrition - Evidence-Based Supplements to Support Your Hard Work: https://outworknutrition.com• Physique Coaching Academy - Advanced Coaching and Nutrition Education for Personal Trainers: https://physiquecoachingacademy.comLAYNE'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 - Intro0:03:28 - Dr. Layman0:04:18 - Study Design Flaws0:07:13 - Dr. Layman's Background0:12:06 - Understanding Micro and Macro0:15:40 - How Much Protein Per Day?0:27:26 - Why Does Age Matter?0:36:01 - Outwork Nutrition0:37:29 - Basics of mTOR0:43:20 - Leucine and BCAAs0:49:58 - Protein Quality (Plant vs Animal)1:09:43 - Carnivore Diet1:15:34 - Calories are the Most Important Metric1:23:50 - Protein Distribution1:38:36 - Physique Coaching Academy1:39:57 - Biggest Contribution to Field of Nutrition1:41:31 - Advice for Young Scientists1:46:28 - Beliefs That Changed Over Time1:53:03 - Staying Objective with Nutrition1:55:27 - ConclusionSHOW NOTEShttps://biolayne.com/podcasts/dr-layne-norton-podcast/protein-masterclass-with-my-phd-advisor-dr-donald-layman-episode-4/

In this episode, Dr. Norton breaks down a new study published in Nature titled Short-Term Effects of High-Protein, Lower-Carbohydrate Ultra-Processed Foods on Human Energy Balance. Layne discusses the general structure of a scientific paper and then dives into each section to review the data and determine whether or not he agrees with the authors' conclusions. Layne also discusses what this means practically and how you can apply the results of this study.SPONSORS• REPS Research Review: https://biolayne.com/reps• Outwork Nutrition - Evidence-based supplements to support your hard work: https://outworknutrition.comLAYNE'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 - Intro0:01:18 - REPS Research Review0:02:10 - Research Study Overview0:03:54 - Sections of a Scientific Paper0:04:26 - Discussion Section Considerations0:07:21 - What are Ultra-Processed Foods?0:09:18 - Ultra-Processed Food and Obesity0:15:13 - REPS Research Review0:16:02 - We're Bad at Estimating Calorie Intake0:18:53 - Accessibility of Ultra-Processed Foods0:21:19 - The Role of Protein0:27:01 - Benefits of High Protein Diets0:35:28 - Outwork Nutrition0:36:55 - Study Methods0:42:27 - Study Results0:48:34 - Study DiscussionSHOW NOTEShttps://biolayne.com/podcasts/dr-layne-norton-podcast/study-deep-dive-high-protein-diets-and-ultra-processed-foods-episode-3/

In this episode, Dr. Norton discusses the primary causes of disease and early death and the major adjustments to your life you can make to reduce your risk.SPONSORS• Carbon Diet Coach – Achieve your goals with Carbon’s adaptive macro coaching app: https://joincarbon.com/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/biolayneSHOW NOTEShttps://biolayne.com/podcasts/dr-layne-norton-podcast/the-pillars-of-health-episode-2TIMESTAMPS0:00:00 - Intro0:01:00 - The 6 Pillars of Health0:02:43 - Primary Causes of Disease and Death0:06:44 - Pillar 1: Proper Nutrition0:11:21 - Carbon Diet Coach0:12:20 - Obesity Health Risks0:16:01 - Obesity and Testosterone Decline0:17:55 - Protein Intake and Muscle Mass0:19:14 - The Importance of Dietary Fiber0:23:14 - Pillar 2: Exercise0:24:45 - Strength Training and Mental Health0:28:30 - Team Biolayne0:29:20 - Pillar 3: Don't Smoke0:35:35 - Pillar 4: Minimize Consumption of Alcohol0:38:11 - Other Drugs0:42:57 - Pillar 5: Sleep0:45:03 - Pillar 6: Mental Health0:47:53 - Recap0:51:39 - We're Living in the Best Time0:54:13 - Conclusion

Welcome to the Dr. Layne Norton Podcast! In this premier episode, Layne shares his personal story, from growing up in Indiana and his struggles with bullying and being a skinny kid, to falling in love with lifting weights and becoming a nutrition scientist. In this episode Layne goes deep into his background, what motivates him, how he developed the mindset he has, and key moments that shaped him. It's all here: the highs, the lows, and everything that led Layne to where he is today.SPONSORS• Carbon Diet Coach – Achieve your goals with Carbon’s adaptive macro coaching app: https://joincarbon.com/podcast• 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 - Intro0:02:26 - My Goals with this Podcast0:04:20 - My Approach to Sponsors0:05:24 - Who Am I? My Personal Background0:06:28 - Struggles with Bullying and Low Self Esteem0:11:12 - How I Learned About The Importance of Hard Work0:13:28 - Applying Myself in Sports0:20:57 - My Interest in Science and Marine Biology0:21:30 - Carbon Diet Coach0:22:30 - When I Started Lifting Weights0:25:29 - Starting College0:27:41 - My First Bodybuilding Show0:31:08 - Bodybuilding.com Message Boards and Writing Articles0:32:51 - Grinding Through Organic Chemistry0:36:00 - Deciding to go to Grad School0:38:50 - Meeting Dr Layman and Becoming a Scientist0:43:53 - Workout Builder0:45:26 - The Start of my Coaching Career0:48:26 - The Origins of Biolayne0:50:11 - How I Almost Screwed up my PhD0:54:06 - Transition from Bodybuilding to Powerlifting0:58:12 - Powerlifting Experiences1:08:18 - Entrepreneurial Journey1:11:34 - Finding My Purpose1:15:43 - My Goal for this Podcast