See Andrew Huberman live in New York, Los Angeles & San Francisco:
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 with different health and fitness goals.
Read the episode show notes:
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*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, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media
Disclaimer:
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Thank you for your interest in science! — Andrew
My thoughts are you guys don’t look at the past ,go back 100 years when sugar flour oils where not refined .. not used like fillers today look at labels
Thanks!
👍👍🙏🏼🙏🏼🙏🏼
Not sure I agreed with all of your points but appreciate your opinion
This joke of a person should be in jail for all the dangerous health advice he puts out there. I feel sorry for the people that believe anything he says. He's already been caught lying but continues to do so.
Electrolytes ?
I really appreciate Layne's nuanced approach
Great discussion. It reinforces that lasting fitness isn't just about following a specific diet it's about understanding your own body, tracking your habits, and making consistent adjustments over time. That's why personalized health tools, including platforms like AlterMe, are becoming part of how many people approach long-term wellness.
I learned many new things thanks to this video! Thanks
Regarding social cues … I have noticed that when I take my rebounder outside and do my jumping, my two cats start racing up trees and chasing ghosts, etc. Even THEY respond to what they see others–including me–do!
such a great interview! looking forward to the next one!
Besonders wichtig finde ich den Hinweis, dass Muskelmasse ein zentraler Gesundheitsfaktor für gesundes Altern ist. Krafttraining und eine ausreichende Proteinzufuhr sind aus meiner Sicht zwei der wirksamsten Maßnahmen, um langfristig Gesundheit und Lebensqualität zu erhalten.
Convenience Foods, Convenience Stores, Convenience Restaurants (fast food) = Obesity Epidemic.
People are lazy in the presence of abundance.
W
"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.
I work 12hr shifts lifting between 3-4000 pounds and might, never sitting. I need a sustainable diet for sustained energy without feeling the need to binge eat and alcohol use for pain relief.
Bless you sir for making videos like this for us
Yeah bro neat can be deliberate. Stairs over elevator. Choosing to park a little bit further away.
Fasting
Milk thistle
Valine glycine glutamine lysine Little nac niacin Mixed with spirulina for better bioavailable
Potasium Chlorid/salt 90/10 After before meal to make the Food Basic and stable blood Sugar and blood pressure
Astaxanthin
Vitamin k 1/2
Zinc
Beet Root
yes,true channel…
How old is the host of this program? He looks to be in very good shape. Everything he says is designed for people his age. My question to him would be: Do you expect to be lifting the same way when you reach 65? If not, please tell all the guys 60 or older watching this video how they should be lifting to avoid injury.
Thanks!
Damn it’s a lot of ads
scientific way is the bet way to eat healthy, accuracy is just on point!!
"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.
You guys are pretty but definitely not experts when you are STILL talking about calories here in 2026 (check out Dr Jason Fung) and you both said getting fibre in your diet is important when on both those counts we know that calories do not cause weight or fat gain – you could eat a while stick of butter with no weight or fat gain ……it’s the rise in INSULIN that causes those things. Eating calories doesn’t necessarily cause a rise in insulin especially fats!…..(see Dr Ben Bikman)….As for fibre, we know carnivores are doing incredibly well without eating ANY fibre ever and they have a healthy diverse microbiome – more so than those who are eating fibre! Check out Ben Bikman, Dr Anthony Chaffee, steak and butter gal, dr Ken berry. Etc.
Evolution doesn’t “want” that is
A design feature
Great content!
this video had that rare i’ll just check it for a sec energy and somehow ended up keeping me hooked the entire time 😂🔥
Great content!
when you started speaking about LDL and HDL, I started to loss focus because it didn't really understand what was being said. Next time can you place out definitions or graphic on the screen so we can connect the concepts together and digest it better. I really enjoy your videos and appreciate sharing your knowledge with us!!
can you also do a video on eating, dopamine and eating disorders?
Loved this one, so much info to digest
I heard a biochem prof once say in a lecture that you can't lose weight being a couch potato and that it takes exercise to initiate the electron transport chain in order to burn fat…this is a requirement for the chemical process to regenerate ATP (I believe is what he said)- seems to be the case for me anyway. Prof Kevin Ahern Oregon State University – The Great Courses.
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 :)!
I was 297 and am now 160 after 2 years of busting my @ss at the gym and making some dietary modifications. I am also the gym champ at leg press – 1,000 lbs x 3 reps is my PR 💪
Having him on your podcast lowers your perceived authority.
Two things I wish you could discuss with Dr. Norton the next time he is on the podcast or with a different nutrition expert:
1. What do
you/they think about those “complete nutrition” foods like huel or YFood?
2. Can something like Air Up (scented bottles that make water have taste without adding anything to it) change hydration and why it doesn’t work on everyone?
Pay thanks to John IF for increasing your views and watch time 🎉❤
About the choosing a diet that you can imagine sticking to for the rest of your life.
Is that really necessary? Don't you needs change/ evolve with age, daily activities?
Isn't it important and good to have variety in your life and have diets for certain periods of you life?
I love the content you provide. But you talk a bit too fast with very little pause, making it a bit difficult to absorb and implement, unless I pause and slow down the speed.
Thank you again for the information 😊
Bro just answer what is a calorie.
Looks like you had an amazing day! ✨
4 houres for just saying eat healthy and more fibers and protein in the morning but i enjoy it tnx a lot
This discussion with Dr Layne Norton and Huberman on nutrition, metabolism, fat loss and muscle science has some solid evidence‑based tips for training and health goals 👟🍽
I want to try this too! You inspire me. 💪