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Huberman Lab Intro

0:05 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Andrew Introduces Layne Norton (Part I)

2:48 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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0:16 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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1:06 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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1:12 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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1:00 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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0:17 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Andrew Introduces Layne Norton (Part II)

1:31 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Mitochondria Use Calories to Make ATP Via the Krebs Cycle

4:16 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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How Food Label Inaccuracies & Insoluble Fiber Cause Variations in 'Energy In'

2:45 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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The Energy Out Portion of Calorie Balance: Metabolic Rate & Food's Thermic Effect

1:56 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Macronutrient TEF Values - Fat: 0-3%, Carbs: 5-10%, Protein: 20-30%

1:48 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Non-Exercise Activity Thermogenesis (NEAT) Can Burn Hundreds of Calories Daily

4:31 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Weight Loss Causes Basal Metabolic Rate to Decrease

1:12 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Four Hours of Soleus Push-Ups Improve Glucose Metabolism & Insulin Levels

1:00 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Wrist-Worn Fitness Trackers Overestimate Energy Expenditure By 28-93%

1:12 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Layne Recommends Weighing Yourself First Thing in the Morning, Post-Bathroom

2:22 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Muscle-Building Exercise Spikes BMR Post-Session Without Increasing Fat Loss

3:10 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Unlike Cardio, Strength Training Increases Andrew's Appetite

1:21 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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For Recovery Purposes, Andrew Limits Strength Training Sessions to an Hour

1:08 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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1:14 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Step Count Tends to Decrease When Dieting for Fat Loss

1:02 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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The Origins of the 10,000-Step Rule & Popular 8-Hour Feeding Window

1:03 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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The Placebo Effect Can Change Your Physiology; Here's an Example With Creatine

3:18 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Exercise Has an Appetite-Suppressant Effect

1:03 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Exercise Improves Health Biomarkers Regardless of Weight Loss

1:00 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Exercise Increases Sensitivity to Satiety Signals, Facilitating Weight Loss

3:48 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Despite Individual Variability, Exercise Decreases Appetite in Randomized Trials

0:38 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Lack of Sleep, Boredom, & Stress Often Drive Appetite More Than Hunger

3:34 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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People Who Successfully Keep Off Lost Weight 'Kill Their Former Self'

4:40 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Wanna Lose Weight? Pick the Diet That Feels Least Restrive

5:35 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Low-Carb vs. Low-Fat Diets: There's No Difference in Fat Loss When Calories & Protein Are Equated

1:26 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Frequently Switching Diets Can Cause Insulin & Glucose 'Weirdness'

4:31 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Layne Norton Speculates Gut Health Plays a Role in Weight Loss

3:46 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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GLP-1 Improves Appetite Regulation Via Activation of Gut Mechanosensors

1:43 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Health Outcomes Are the Summation of Thousands of Mechanisms

1:28 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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There Are More Cells in the Microbiome Than the Rest of the Body

1:20 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Layne's Recipe for Optimal Gut Health: Exercise & Dietary Fiber (Prebiotics)

2:28 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Dietary Fiber for Gut Health: More Diversity Is Better

0:37 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Every 10g Increase in Dietary Fiber Reduces Mortality Risk By 10%

3:10 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Some Evidence Indicates Saturated Fat Adversely Impacts the Microbiome

1:36 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Layne Changed His Mind About LDL-C: It Linearly Tracks With Heart Disease

4:40 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Physiology Is Holistic; There Are Many Interplays Between Molecule & Effect

1:35 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Why Layne Norton Stopped Eating Protein Every 2 Hours to Gain Muscle

6:59 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Layne Norton Recommends Consuming >1.6g of Protein Per kg of Body Weight

4:48 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Although It Depends on the Food, Protein Is Generally Satiating

2:06 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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How Does Protein Distribution Throughout the Day Affect Muscle Synthesis?

6:10 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Assuming Adequate Protein, Mild Time-Restricted Eating Doesn't Adversely Impact Lean Body Mass

5:03 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Trying to Build Muscle on a Plant-Based Diet Has 3 Disadvantages

1:42 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Layne Norton Recommends Vegans Supplement With an Isolated Form of Protein

2:58 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Plant-Based Protein Supplements: Leucine Drives the 'Muscle Building Ship'

4:08 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Processed Foods Drive Food Overconsumption; Layne Recommends Moderation

7:24 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Layne Norton & Andrew Huberman Have Friends Who Use Nicotine as a Nootropic

1:29 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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The Obesity Epidemic: Activity Levels Are Decreasing & Caloric Intake Plateaued

4:11 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Assuming Adequate Dietary Fiber, Sugar Isn't as Unhealthy as Many Think

5:58 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Restricting a Specific Nutrient Makes You More Prone to Bingeing

2:24 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Based on Layne's Advice, Andrew Changed His View on Artificial Sweeteners

3:46 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Layne Advises Overweight Individuals Replace Soda With Artificially-Sweetened Beverages

4:46 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Aspartame & Stevia Don't Affect Blood Sugar or Insulin

2:14 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Food Temporarily Tastes Bland After Cutting Out Sweets

1:06 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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If Artificial Sweeteners Help You Lose 50 lbs, They're Not Bad for You

1:05 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Some Data Indicates Sucralose Improves the Gut Microbiome

2:13 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Study Finds Sucralose Elevates Blood Glucose; Layne Norton Clarifies the Data

9:09 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Obese Individuals Can Aggressively Diet for Weight Loss Without Negative Consequences

4:23 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Plate Color & Beliefs About a Food's Nutritive Value Affect Satiety

2:22 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Ethan Suplee Applied the 'Hard Choices, Easy Life' Mantra to Health

1:09 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Is the Demonization of Seed Oils Warranted? Layne Norton Weighs In

6:09 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Layne Norton Recommends Limiting Saturated Fat Intake to 7-10% of Total Calories

3:51 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Layne Doesn't Recommend Any Female-Specific Diet or Exercise Routines

4:02 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Layne Norton Recommends Women on Their Period Autoregulate Training

1:48 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Cooking Meat Increases Amino Acid Bioavailability; Just Avoid Charring

2:26 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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What Does Layne Norton Think of Carb Blockers Like Berberine?

2:43 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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High in Fiber, Low Glycemic Index Foods Slow Gastric Emptying

1:45 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Creatine Improves Exercise Performance, Recovery, Strength, Cognition, & Lean Mass

2:57 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Layne Norton Isn't Convinced That Creatine Causes Hair Loss

0:59 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Loading Creatine Expedites the Time It Takes to Saturate Phosphocreatine Stores

0:51 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Rhodiola Rosea Reduces the Negative Side Effects of Caffeine Withdrawal

1:33 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Ashwagandha Can Increase Testosterone & Lean Mass While Reducing Cortisol

0:38 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Carnitine Tartrate Increases Androgen Receptor Density in Muscle Cells

0:52 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Caffeine, Beta-Alanine, & Betaine Improve Exercise Performance

1:26 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Compared to Training Hard, Creatine Has a Small Effect on Building Muscle

1:11 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Learn to Enjoy Training Hard & Performing Challenging Tasks; It's a Superpower

1:21 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Layne Norton Embraces Challenge; He Turns Obstacles Into Opportunities

2:11 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Andrew & Layne Outro (Part I)

1:08 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Want a Nutrition Coach Like Layne Norton? Download the Carbon App

10:26 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Andrew & Layne Outro (Part II)

0:32 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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Andrew Huberman Outro

2:23 · Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle - Layne Norton, PhDview episode

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