In this <a href="/essentials">Huberman Lab Essentials</a> episode, my guest is Dr. Layne Norton, PhD, an expert in nutrition, fat loss, and metabolism. We discuss the science of energy balance and utilization, including practical strategies for building lean muscle and losing fat. We also cover optimal protein and fiber intake, artificial sweeteners, seed oils, and animal vs. plant-based protein sources.
Read the episode show notes at <a href="https://www.hubermanlab.com/episode/essentials-the-science-of-eating-for-health-fat-loss-and-lean-muscle-layne-norton">hubermanlab.com</a>.
Thank you to our sponsors
AG1: <a href="https://drinkag1.com/huberman">https://drinkag1.com/huberman</a>
Carbon: <a href="https://joincarbon.com/huberman">https://joincarbon.com/huberman</a>
Function: <a href="https://functionhealth.com/huberman">https://functionhealth.com/huberman</a>
Timestamps
(00:00:00) Layne Norton
(00:00:20) Energy Balance, Calories In Calories Out, Food Labels
(00:04:10) Daily Energy Expenditure; Non-Exercise Activity Thermogenesis (NEAT)
(00:07:43) Tool: Average Weight; Choosing a Sustainable Diet
(00:09:24) Protocols Book; Sponsor: Carbon App
(00:11:29) Tool: Weight Loss, Protein Intake & Building Muscle
(00:14:35) Animal vs Plant Protein, Isolated Protein, Soy, Whey, Leucine, Corn
(00:19:59) Sponsor: Function
(00:21:37) Processed Foods & Calorie Overconsumption
(00:23:27) Artificial Sweeteners, Weight Loss
(00:26:15) Seed Oils, Saturated Fat
(00:30:34) Sponsor: AG1
(00:31:53) Creatine Monohydrate, Dose
(00:35:12) Building Confidence; Acknowledgements
<a href="https://www.hubermanlab.com/disclaimer">Disclaimer & Disclosures</a> Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a>

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Essentials: The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton

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