My guest is Layne Norton, Ph.D. — 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.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1: https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps

Dr. Layne Norton, Nutrition & Fitness

Sponsor: LMNT & Waking Up

Calories & Cellular Energy Production

Energy Balance, Food Labels, Fiber

Resting Metabolic Rate, Thermic Effect of Food

Exercise & Non-Exercise Activity Thermogenesis (NEAT)

Losing Weight, Tracking Calories, Daily Weighing

Post-Exercise Metabolic Rate, Appetite

Sponsor: AG1

Exercise & Appetite, Calorie Trackers, Placebo Effects & Beliefs

Exercise & Satiety Signals, Maintain Weight Loss & Identity

Weight Loss & Maintenance, Diet Adherence

Restrictive Diets & Transition Periods

Gut Health & Appetite

Tool: Supporting Gut Health, Fiber & Longevity

LDL, HDL & Cardiovascular Disease

Leucine, mTOR & Protein Synthesis

Tool: Daily Protein Intake & Muscle Mass

Protein & Fasting, Lean Body Mass

Plant-Based Proteins: Whey, Soy, Leucine, Corn, Pea

Processed Foods

Obesity Epidemic, Calorie Intake & Energy Output

Obesity, Sugar & Fiber, Restriction & Craving

Artificial Sweeteners & Blood Sugar

Artificial Sweeteners & Gut Microbiome, Sucralose, Blood Sugar

Rapid Weight Loss, Satiety & Beliefs

Seed Oils & Obesity, Saturated Fat, Overall Energy Toxicity

Females, Diet, Exercise & Menstrual Cycles

Raw vs. Cooked Foods

Berberine & Glucose Scavenging

Fiber & Gastric Emptying Time

Supplements, Creatine Monohydrate, Rhodiola Rosea

Hard Training; Challenge & Mental Resilience

Carbon App