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

[@hubermanlab]

Thank you for watching. If you enjoyed this topic and episode, please click the "like" button and subscribe to our channel here on KZbin. Thank you for your interest in science! -- Andrew

[@tylerarnett9232]

Bless whoever does the time stamps

[@cesarneri5091]

Absolutely

[@jxd11]

😂😂😂

[@theperfecteraser5988]

And the captions for sure

[@FYAHWEHL]

Most likely gets paid, but much appreciated nevertheless

[@jomboto]

@@cesarneri5091 I

[@tonyakubo]

"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.

[@sherycesalek9771]

How do you create a new identity?

[@onemakaha]

Maintaining is difficult. I've been on that rollercoaster of ups and downs. Awesome work in maintaining!

[@b.2592]

@@sherycesalek9771I think she means that to have succeeded shedding her excess weight and keeping it off, she had to change her habits and lifestyle that defined her.

[@strongboy7289]

Great job! I need to lose 100 pounds myself and with Huberman i'm getting all the help i can get!

[@ricksgiggle8852]

​@strongboy7289 I lost 100lbs. Not exactly done yet cuz I'm trying to pack on some muscle but I'm getting there. 5'9", 200lbs, 53.9% skeletal muscle, 17.5% body fat.

[@stargazerbird]

This man is the real deal. A true scientist. He is also a gifted communicator. I was engaged for the whole podcast.

[@justiinahirvonen4902]

i’m not sure Layne has done that much lab work to be called a “true scientist” left and right. whats his h-index?

[@Toddpeekence]

👍

[@MrLuis85698]

@@justiinahirvonen4902 whats yours ?

[@NuclearCarnivore]

Apparently he has done some work with the first law of thermodynamics in the human body even though that only applies to closed systems and human bodies are open systems. He’s like a dog chasing his tail.

[@CALISUPERSPORT]

@@NuclearCarnivore Are you sure the first law is strictly only applied to closed systems? From my experience listening to Layne, he's very well aware of the nature of the human body as an open system, and I've often seen the first law discussed in the context of open systems.

[@TeeMajor]

🎯 Key Takeaways for quick navigation: 00:00 Dr. *Layne Norton is an expert in nutrition, protein metabolism, muscle gain, and fat loss.* 00:27 The *discussion covers various topics in nutrition and fitness, including energy balance, artificial sweeteners, gut health, fasting, protein needs, different diets, and supplements.* 08:33 Calories *are units of energy derived from macronutrients in food, mainly through the production of ATP in the body.* 15:23 Energy *balance involves tracking calories in (food intake) and calories out (resting metabolic rate, physical activity, thermic effect of food, and non-exercise activity thermogenesis or NEAT).* 19:11 NEAT *(non-exercise activity thermogenesis) plays a significant role in energy expenditure, and it involves spontaneous physical activity like fidgeting, which can contribute to maintaining leanness.* 21:34 A *classic study from 1995 showed that in a metabolic ward, people who overate by 1,000 calories a day for six weeks gained weight and fat mass. However, some individuals gained more than expected, while one person gained just over 1/2 a kilo due to spontaneous increased physical activity.* 23:22 Non-Exercise *Activity Thermogenesis (NEAT) is the most modifiable factor among BMR (Basal Metabolic Rate), TEF (Thermic Effect of Food), and NEAT. A 10% reduction in body weight can lead to a decrease of almost 500 calories a day in NEAT.* 26:34 Fitness *trackers often overestimate energy expenditure, which can lead to misconceptions about calorie intake and weight loss.* 32:40 The *specific form of exercise chosen can affect appetite differently for individuals, but it's important to remember that beliefs and suggestions about exercise can also influence its effects.* 39:17 The *power of suggestion and beliefs can have significant physiological effects, even on substances like creatine, highlighting the importance of mindset and expectations in how supplements and interventions work.* 42:07 Exercise *can have an appetite suppressant effect, and it may not always lead to full compensation for calories burned, making it valuable for weight management.* 45:52 Exercise *likely affects appetite regulation at the brain level rather than just blood sugar, and it can make individuals more sensitive to satiety signals.* 48:19 Weight *loss maintenance is challenging because people often focus on the initial weight loss without considering long-term strategies. The key is finding a sustainable diet and lifestyle that an individual can adhere to in the long run.* 52:03 Successful *weight loss maintainers often mention developing a new identity as a crucial aspect of their journey, emphasizing the importance of mindset and behavioral change in maintaining weight loss.* 01:02:39 Providing *food to study participants can lead to higher adherence in nutrition studies compared to free-living studies.* 01:03:08 Low *carb versus low fat diets show no significant difference in fat loss when protein and calories are equated, allowing individuals to choose the dietary approach that suits them best.* 01:04:05 Switching *between dietary approaches, such as going from keto to omnivore, can be a reasonable strategy as long as portion control and calorie goals are maintained.* 01:05:28 Transitioning *from a low carb to a higher carb diet may result in a temporary period of insulin resistance, but it is typically not a long-term concern.* 01:07:49 Transitioning *out of a ketogenic diet should be done gradually over four to eight weeks to avoid discomfort during the adjustment period.* 01:08:48 Gut *health plays a role in metabolism, and there is ongoing research on the gut-brain axis and its impact on appetite regulation.* 01:10:16 Fiber *is essential for gut health, and dietary fiber acts as a prebiotic, positively impacting the gut microbiota.* 01:16:50 Consuming *fiber-rich foods, including fruits, vegetables, whole grains, and cereals, can support gut health and longevity.* 01:22:33 Some *evidence suggests that saturated fat, combined with bile end products, may have a negative effect on certain beneficial gut microbiota strains.* Protein is *a significant lever for various health goals.* Consuming around *1.6 grams of protein per kilogram of body weight is a good target for most people.* Higher protein *intake can lead to increased calorie burn due to its higher thermic effect of food.* Protein helps *preserve lean body mass during a diet, build it in maintenance, and support it in a surplus.* The satiety *effects of protein can vary depending on individual foods, and not all high-protein foods are equally satiating.* 01:43:29 Satiety *depends on the type of carbohydrate; plain baked potatoes are highly satiating.* 01:44:26 Concerns *about the 30-gram protein per meal limit may not be necessary; protein distribution matters, but total daily protein intake is crucial.* 01:47:40 Muscle *protein synthesis may not be significantly impacted by protein distribution in moderate fasting protocols.* 01:54:55 Vegan *diets can support muscle gain with proper planning and the inclusion of isolated plant-based protein sources.* 02:00:11 Leucine *content plays a crucial role in protein synthesis, and supplementation with leucine can enhance plant-based protein sources.* Most of *us should focus on ingesting minimally non-processed and minimally processed foods for the sake of health span and lifespan.* Sugar intake *alone may not be the root cause of obesity; it's more about the overall energy balance.* Sugar from *fruits, which includes fiber, doesn't have the same negative health associations as added sugars.* The impact *of sugar on body composition seems to be influenced by factors like calorie control and fiber intake.* High sugar *intake without adequate fiber may be a concern, but focusing on fiber intake is more important than obsessing over sugar consumption.* 02:26:47 Artificial *sweeteners like stevia are not necessarily harmful, and their effects can vary among individuals.* 02:31:03 Some *studies suggest that artificial sweeteners may have an appetite suppressant effect, but their overall health effects depend on individual circumstances.* 02:34:26 The *impact of artificial sweeteners on health varies from person to person, with potential benefits for some and minimal harm for others.* 02:39:07 Recent *studies on artificial sweeteners indicate that they may have some metabolic effects, but the overall implications are still unclear.* 02:43:55 There *is a publication bias towards studies showing an effect, and the center of mass of data in a field should guide decisions regarding artificial sweetener consumption.* 02:45:49 Preconceived *notions about artificial sweeteners can influence their impact on blood glucose levels.* 02:46:47 A *study suggests that artificial sweeteners may not be inert and could affect blood glucose, but more research is needed.* 02:50:36 Rapid *weight loss early in a diet may lead to better long-term results, but it depends on individual buy-in and sustainability.* Ashwagandha may *modestly increase testosterone, decrease stress hormones, improve sleep, and show potential for increasing lean mass, but further research is required.* Different forms *of carnitine, like carnitine tartrate, may have recovery benefits and increase androgen receptor density in muscle cells.* L-carnitine and *its variants may improve sperm and egg health for those looking to conceive.* 03:08:33 - *Lack of significant differences in male vs. female diet responses and training principles.* 03:10:30 - *Muscle-building effectiveness of light loads up to 30 reps taken close to failure.* 03:12:24 - *Autoregulation of training sessions based on performance, especially during the menstrual cycle.* 03:15:46 - *Cooking protein-containing foods can make amino acids more digestible, and charred meat should be consumed cautiously.* 03:19:05 - *Gastric emptying time and its potential role in energy balance, with fiber improving GI transit time.* 03:26:43 - *Rhodiola rosea may reduce physical and perceived fatigue, enhance memory and cognition, and mitigate caffeine withdrawal symptoms, but more research is needed.* 03:28:38 - *Other supplements like citrulline malate, ashwagandha, and different forms of carnitine may have various performance and health benefits, but further research is required.* 03:29:07 Layne *Norton discusses effective supplements, including caffeine, beta alanine, and betaine, for enhancing performance and muscle gain.* 03:31:31 Consistency *and hard work in training, combined with a positive mindset, are crucial for achieving fitness goals.* 03:37:10 Layne *Norton explains the Carbon app, an automated nutrition and fitness tool that calculates calorie and macronutrient goals based on individual needs and adjusts them over time.* 03:47:11 Dr. *Huberman thanks Dr. Layne Norton for sharing his expertise on nutrition and fitness.*

[@Izzuali]

Why it is not the top comment

[@TeeMajor]

@@Izzuali good question 😊

[@Josh-ql3be]

Legend. Thank you

[@nehasingh-fx1vl]

thankyou so much🎉

[@SkyG-v2h]

This definitely deserves more likes

[@AnandJ]

Layne's content over the years has really helped me turn my life around. I was morbidly obese and I was able to lost 125lbs with a flexible dieting approach.

[@txdmsk]

I salute you. Respect.

[@andream9977]

Awesome 👏🏼👏🏼

[@jaghad]

First off, great job! Good for you. Secondly, what flexible dieting is, is a strategy. Why does it work? Because you adhere to it. Consistency is key. However, the strategy builds on willpower, rewards and punishment. It is not an appropriate way of eating. The question becomes, is it good for you? I don't think so. Yes, you've lost weight, but you always have to think about what you are eating, if you are aloud to eat that, if not, and so on. Besides, the idea that if it fits your macros you can eat it. Layne is sadly very wrong on this subject. He believes that we humans are furnaces that burn energy, and if you know what you consume in a day you can plan what you eat, and then you just burn that energy. The human body is way more complex than that. We don't burn energy. Thus, what you eat determines how your body works, your hormones etc. The problem is humans are not furnaces. And most of the nutrition science is absolute nonsense. I would advice you to look into the carnivore diet and especially Shawn Baker, Bart Kay, Anthony Chaffee, Ken Berry, Paul Mason and anthropologist Miki Ben-Dor. Once you dive into this, you will realize how wrong Layne Norton is. We humans are carnivores. There is no way around it and eating anything else but animal food is not even close to optimal. Keep using Layne's strategy and you will always fight hunger, cravings, being glued to his fitness app registrering what you eat in a day. On carnivore that doesn't exist. You simply eat when you are hungry.

[@billy.the.maker.]

What is flexible dieting?

[@matthewb3481]

Congrats Anand Jobanputra 🎉. Your success is commendable.

[@benezc4036]

My learnings: Calories are just energy values. Food labels can have 20% errors when analysing calories. However it can still be good to track calories.   Energy in and energy out is complicated. Energy out depends on resting metabolic rate (50-70% of total metabolic effect) and the thermic effect of food which uses calories to break down food. All calories are equal but different sources have different effects. Fat is the easiest thing to convert to energy. Protein uses the most calories for your body to process.   Exercise and Non-Exercise Activity Thermogenesis (NEAT). NEAT is non-purposeful movement- i.e. people that fidget. People that are lean often have high NEAT.   All watches/trackers are not accurate on how much energy you expend. They overestimate how many calories you burn with exercise. However the differential can be helpful.   To make intentional weight loss a goal- weigh in every day in the morning (after going to the bathroom) and take the average of the week. Then compare to the next week average.  Scientific studies are very confined. Be careful about how broadly you apply them. They can usually tell what not to do as opposed to what to do. Placebo effect/The Power of Suggestion can be very powerful on your physiology. It is not just in your head. If you believe something to be true it can be powerful.   Exercise is one of the only things that will improve your biomarkers of health. It is the one hack you need to be healthy. Even if you don’t lose weight it is still very good for you.   People often don’t eat only because of hunger but due to things like social, stress, sleep. Think holistically, don’t just focus on one temporary diet and expect to lose weight successfully. Think about your whole life.   To lose weight and keep it off, change your identity. People are good at losing weight but not maintaining it when lost. Think about what you will do after you lose the weight. You can’t start a new version of yourself while dragging around your old habits. Is what you are doing sustainable?  To lose and keep off weight you need some form of restriction. Whether it is Nutrient/Time/Calorie restriction. Different things are easier for others. Chose the strategy you can adhere to the most. What is the diet easiest for you to adhere in the long-term? Do that one. One diet is not better than another.  Scientific consensus moves slow. There can be disagreements between specialists and takes time to understand things. Gut Health: Gut microbiome is important for body weight loss. We have more gut microbes than cells in our whole body. To improve gut health: Don’t eat too many calories, exercise and eat more fibre from diverse sources. Fibre is a prebiotic. Prebiotic supplements work better than probiotic. Diversity of fibre is key: Fruit & veg, wholegrains, etc   One scientific study is not enough to change your mind, it simply moves the needle slightly   Protein: 1.6g per KG of bodyweight is enough protein you need. There is no significant downside to eating more protein Fine to eat 2-3 meals of good quality protein across intermittent fasting window. Total protein as well as distribution of protein matters. However even if you consume less than that much protein e.g. due to fasting you can still put in muscle. Just may not be as much as with protein. Plant sources: You can build protein with plant protein but it is less bioavailability and comes with other calories/carbs. Lucine is important for muscle synthesis. Soy is a complete plant protein and taken once or twice a day won't affect testosterone. Whey is very high quality protein. It may come from vegan sources in future. You can blend plant based protein for supplements. Processed food and obesity: Eat minimally processed food. One of the worst things about very processed food is that it makes you eat more and consume too many calories. But it is not necessarily bad in and of itself to never eat ever. Some processed food can be okay for people that have a high energy need or trying to put on muscle. Similar to if you are keeping a budget financially it is okay to spend more if you have more coming in. Obesity increase is a bit of a mystery. Despite people smoking less, drinking less and eating less sugar it is increasing. One big reason is that people are consuming more total calories and also expending less calories with exercise. It is fundamentally an energy imbalance problem but don't be so judgemental. Obesity is higher in poorer areas and people that have had traumatic events. Its like telling broke people earn more money than you spend. Technically right but unhelpful. So it's too simplistic to just say eat less and move more. It is more helpful to implement habits to achieve the new lifestyle. Sugar definitely is not good but may not inherently be bad. People that eat more sugar also eat more calories and from sources from less fibre. For exanple fruit is high sugar but due to high fibre is beneficial. Just because a study is old does not mean that it is irrelevant. Be careful of creating restrictions and labelling something as totally bad. People that purposely restrict sugar (or other nutrients) then crave it more and have a binge response. Artificial sweeteners aren't so bad. Consider the whole picture again. Beverages with artificial sweeteners are much better than sugar filled beverages. Some obese people can lose lots of weight just by having less sugary drinks and more artificially sweetened. It may not be totally healthy but can really help people. Aspertame and Stevia have limited effect on blood sugar and can be fine. Taste buds are very adaptable. If you have very sweet food regularly you may crave and be used to more. Unsaturated oils are generally better than saturated oils. But 7-10% saturated fats in your daily diet is fine. There is not one perfect diet that will optimise everything. E.g. a diet that helps you build muscle may not necessarily be the best for longevity. Things are rarely black and white. Pick what works for you. Males and females have similar responses to dieting and weight training. They have the same relative lean mass as men but just less absolute lean mass. If you are feeling fine on your period it is okay to train hard, if not then do a lighter workout. Autoregulation is key. Women may be able to go harder for longer and may recover slightly quicker than men. This may be due to less absolute loads There are multiple ways to build muscle. Using light weights with high reps and heavy weights with low reps both build similar amount of muscle, if done to faliure. Cooking food generally increases the bioavailability of protein. Just don't charcoal your meat as this could be carcinogenic. Creatine monohydrate is the only form of creatine you need. It improves exercise performance, improves recovery, increases lean mass. It may also have cognitive benefits. One isolated study mentioned it possibly may be linked to hair loss. 5g a day is fine. It can cause gastrointestinal symptoms in some patients, so you can split into multiple 1-2g doses. Caffeine can improve performance. Supplements may help but only a tiny impact compared to Nutrition and hard training. Don't get stuck in the weeds too much. The main thing is consistency. Learn to enjoy the process of working hard. Do something hard and you learn so much about yourself. Physical, learning an instrument, learn a language etc. The best lessons can come out of challenging things in your life. Perseverance, delayed gratification and overcoming obstacles.

[@jicalzad]

Wow, nice summary!

[@nadiahudson7370]

This deserves so many more likes! Thanks for writing all of this !! So helpful.

[@RoflJoker1994]

Pretty sure glucose is the easiest to turn into energy, not fat ?

[@NehaAshok]

Thank you!! This is perfect!!

[@katakuri3016]

Thx !

[@MrFernandezMusic]

Huberman cannot release enough podcasts fast enough, all of them are just pure gold!

[@iamhunkidori]

I love the length of them as well! I’ve watched/listened to many of them that either wind up skimming the surface to maintain a sub-30min duration consistency of their episodes as well as ones that feel like they start to fly in circles to hit a 60min benchmark. Tim Ferriss and Doc Hube are information-consumption utopias, where each topic leaves me hungry for more insight and opinion. Their podcast episodes together are nothing short of a braingasm 😂

[@jekonimus]

adamantium.... unobtanium.... vibranium. Why only gold? 😛

[@nikitaw1982]

he's done supplements for sleep. be good if he did supplements for addiction. Look at the homelss problems in US major citys. covid saw liver disease go way up. Covid hospitalizations 80% obese and gov measures saw childhood obesity go up 8 percent 2020 to 2022. binge eating mostly horomone imbalance, so is a lot adhd and alcoholism. Trrosine and DLPA 3grams each on empty stomach supposed to drop interest in alcohol,

[@morganellabean]

I listen to these podcasts during my daily walks and have learned so much, but there's so much incredible information, sometimes I like to jot down notes that I can reference in the future. I'm thankful for the YT version with time stamps so I can re-listen to certain parts for key pieces of information, and also comb through comments to see what other people have taken away from the podcast. Thank you so much for putting this info out into the world Dr. Huberman and team.

[@JimiWagland]

once you start kind of passively learning from these podcasts while just walking and stuff, its addictive there is just so much to know!

[@svetlioramos3345]

One of the, frankly, if not, the best podcast in the whole internet❤️

[@Sk0lzky]

And 4 hours long this time, amazing (this time gotta listen with a notebook lol)

[@svetlioramos3345]

@@Sk0lzky I listen with notebook a lot of his podcasts. And ye, 4 hours long episode today with a great expert such as Dr. Layne Norton, will be fascinating discussion for sure.

[@tonepot2339]

*of

[@catherinerossba-fineartma-6619]

Completely agree ❤

[@catherinerossba-fineartma-6619]

@@svetlioramos3345 me too … and often I will listen and then re-listen to each episode- and like you, I am taking noteSss 👏👏👏

[@fluffyscruffy]

As an ex-amphetamines addict, I totally relate to the idea of creating a new identity. New habits, new interests, new friends, new lifestyle... Andrew's podcast definitely helped me understand the action of dopamine and how to implement an exercise regime.

[@kyleharris3592]

Hey Frederick, how did you go about creating a new identity? Did your habits persist? Also what was your motivation?

[@YasminA-jm9zs]

Props to you for overcoming an addiction. Keep achieving greatness! 🔥

[@TeejTheProducer]

What time does he talk about this?

[@BrianM216]

@@TeejTheProducer he doesn't talk about it. Ex addicts just have to slip in that they're an ex addict into every sentence they utter.

[@fluffyscruffy]

@@TeejTheProducer 52:32

[@mn.claude]

As a psychologist I love that you are taking into account psychological factors as well. There is a reason why I had to study biopsychology and learn everything about the human brain and nervous system during my time at university!

[@Maryanm]

I’m

[@Corrans]

I agree!

[@MrMikkyn]

Biology is so important to psychology.

[@muhammadabdullahriazbhatti]

Hi claude, could you please recommend resources which helped you learn about the same? TIA!

[@ZAIENAFIT]

Same 🎉

[@billbraile]

I battled my eating disorder (bulimia) from age 17 till my 40’s. Now in my mid 50’s I can actually say this without the shame and embarrassment. It wasn’t till I addressed the emotional component of my health that I finally broke the cycle. I’ve been maintaining a weight loss of 80lbs for over 12 years now. I thank you for your work and especially this session as it very much spoke to me and validated what I dealt with for such a long time.

[@babetteshine1656]

I feel you. Dealing with those "stuffed" emotions is no easy task.

[@billbraile]

@@babetteshine1656 If I may recommend, I found a book titled “Shrink Yourself” that was hugely beneficial for me. It approaches weight loss from “why” not “what”.

[@MattMcLeod6]

Happy for you, Bill.

[@cortezsb7727]

Thank you for sharing

[@txdmsk]

Excellent job!

[@luiscrawford1249]

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 :)!

[@nathanredmon96]

Agree 100%. I lost 20kg 3 1/2 years ago and have kept it off. I completely rewrote my identity. I’m a different person now.

[@luiscrawford1249]

@@nathanredmon96 hell Yer bro! Well done 💪💪💪

[@bettertraining3491]

Totally! Be prepared to change who you spend more time with though.

[@UTBanjo]

Same, I threw away that part of myself. New me believes food is fuel, and 30s of tasting good is not worth years off my life. You can put in food as mother nature intended, or you can put in trash. No trash for this guy.

[@paulkaihla7743]

Thank you for sharing. It may sound counter-intuitive but in this case my goal is to become my Old (pre-cancer) Self. That identity and way-of-being was fine (measured by weight, fitness, blood panels and activity)

[@sarahf1363]

This is honestly one of my favorite episodes. I don’t know how this wasn’t a 5+hr discussion. I could listen to him for hours and I have so many questions left haha well done yall

[@Gingnose]

I demand round two. This was clearly the best episode ever made retrospectively.

[@tsvetanatsvetkova1753]

I have been following Layne since 2017 when I had eating disorder and I was very confused of food, nutrition and etc. Thanks to all of his content, books, podcasts, educational videos,training programs and everything else he does - I am now the healthiest and strongest I have ever been. He is so inspiring, and I can confidently say he is THE BEST in this industry.

[@dismurrart6648]

Good on you for all that work to overcome your struggles

[@onepunchflan3071]

Fair enough for you but janis by far no THE BEST he frequently ignores very good scientific studies if it goes against his dogma.

[@dismurrart6648]

@One Punch Flan hey, could you give an example of what you're talking about? I don't watch Dr Norton so I'd appreciate it :)

[@armanramadanixd4236]

​@@onepunchflan3071 can you give recommendation of people like a layne norton?

[@MrBnaan]

That name 🥲

[@GeorgeFarmerStudios]

Hands down the best health/wellness podcast on the Internet. Thanks for everything you do, and of course, your devoted interest in science that benefits us laypeople!

[@loyisog4795]

I couldn’t agree more. This is an amazing podcast

[@staceygrant4096]

I agree as well. I am tired and at times overwhelmed by all the commercials about diets. You said exactly how I feel about listening to this Podcast. We can agree that the lay person can understand the science shared here. I now apply some of what I have learned from the shows and I feel great, mind and body.

[@monumentaltravel3745]

What an amazing video to watch. Did in one sitting and really simplified a lot of complex issues.

[@venicemartin1]

In the universe

[@stephen-wahl]

It's crazy how knowledgeable and cutting edge in research your guests consistently reflect in their expertise and it always becomes obvious that you're probably one of the few people that can understand, translate for us plebes and keep up with them at any given moment. Another amazing interview.

[@sethlouiszimmerman]

The new person is very real. When I was 17 I went from 275 to 170 over a year and a half of work. I eliminated the old self that sought food as comfort and continued making better health choices overall. Now I'm strict with eating and exercise which I would have never done as my former self. Now I 'm 150 pounds at 24 thanks to resources like this and hard work.

[@ClassicJukeboxBand]

I bet you put the fat right back on. Next year, when it happens, you can ask me the real best way to lose body fat and keep it off...

[@sethlouiszimmerman]

@@ClassicJukeboxBand its been almost 8 years. Keep being negative.

[@98danielray]

@@ClassicJukeboxBand keep coping

[@ClassicJukeboxBand]

@@98danielray Let's see what happens. If it does, you will owe me an apology.

[@ClassicJukeboxBand]

@@sethlouiszimmerman Ok, that's good to hear. I don't mind being wrong, but most people who just eat less gain the fat back eventually, true fact.

[@CraftTgurl]

Loved how he talked about what is an eating plan you can follow for the rest of your life. That's basically what I ultimately asked myself after practicing clean eating (and started walking everyday), losing 40lbs (BTW, started at 312lbs) got stuck there, hubby was getting bariatric surgery, so I, too, decided it was a good option for me, wanted my weight loss to "stick" this time so started therapy right after and learned how to ultimately reestablish my relationship with food. So now I do what I call a mostly Keto but ultimately intuitive eating diet. I know for me it is about not feeling deprived, but knowing that I can find harmony between what my brain and body want and make mindful choices and find satisfaction with tastes of things that are more decadent, knowing that if I wanted more I could have more, but that it's my choosing just that taste to satisfy me, while keeping my fitness goals in mind. This is my 5th year of remaining fit and that's even after having spinal surgery with complications. Something like that in the past would have derailed me, but I'm living that "new persona" that was spoken of for sure. The thing I love the most about it is that it's had a ripple effect amongst my group of friends and now they are becoming healthy. 💜

[@sufiblade]

I would like to know if the stuck weight continued to drop after you gave up keto?

[@CraftTgurl]

@@sufiblade I was at my goal weight when I switched to doing a mix of mostly Keto but I do it intuitively, meaning if I want grapes, I eat them, if I'm out with friends, I may consider sharing pizza with them. Ultimately I commune with my body AND brain to decide what to eat and my weight tends to maintain itself doing this, especially when I offset with increased exercise when I've eaten extra carbs 😉

[@UTBanjo]

I too had an unhealthy relationship with food. I had an epiphany one day that I was not willing to risk my health for a couple seconds of something tasting good. Losing years off my life for 5 minutes a day of ice cream is not worth it.

[@andreaherbert9243]

This was one of my favorite discussions. Dr. Norton is a wealth of knowledge, and relays his knowledge in an easy to understand way.

[@jasoncampbell4203]

After a meta analysis of this episode, the results are: "it depends"

[@AllTheArtsy]

welcome to science 😅

[@binchili]

my nigga u a real one u saved me 4 hours

[@williammurderfacemurderfac162]

You really missed the forest for a leaf.

[@alistarline]

Oh my gosh lol

[@DaileyBemaris]

Attorney Tom? Is that you?

[@derekmoore1387]

I think the weight loss and maintenance chapter was probably the most concise explanation of weight loss and lifestyle change. Choosing your restriction and what is the most sustainable long-term resonates with me. That, "killing your clone," and asking yourself, "can I do this for the rest of my life," hit the nail on the head.

[@derekmoore1387]

Also, as a guest request, I would love to hear you talk to Jim Wendler. The discussion with Dr. Layne Norton coincides with Mr. Wendler's training methods (for weight lifting in general), which is the theme of consistency, simple core principles, long term adherance, and tracking progress methodically over time. His 5-3-1 training methodology has greatly improved my training, mainly through having clear goals and peramiters, a lot of variety if I need it (which is outlined in his books) and just a clear outline of the long term, lifestyle I am adopting. Thank you for the amazing podcast.

[@matthewragudo]

This is probably the best podcast episode I ever have seen/heard. I’m so glad that podcasts are a thing. We need the long form content to make sense of content as it relates to context the data relevances and these two are great in doing both.

[@narendrasonkar2388]

Just follow biolayne for your health n fitness 🎉 rest is BS

[@Chris-kr7gg]

😂😂😂😂

[@notnow7973]

Who are you people who drool all over podcast creators?! So many of you “this is the best ever” people out there. It doesn’t add to the discussion. And makes it seem like you’re being hypnotized.

[@Xune2000]

50:30 I've made a conscious effort to check how I'm feeling when I get the urge to eat. The biggest one is when I have had insufficient sleep, then stressed, then bored. I've also noticed when I enter a period of depression my desire to eat increases, which doesn't help considering my weight is one of the reasons for my depression in the first place! Specifically I start craving sweet and carbohydrate rich foods, things like cake and pastry. Now that I've made myself aware of these things it's easier to recognise that I'm not actually hungry and need to distract myself with something other than food. Walking has really helped with this. It gets me away from the kitchen, is mild exercise and provides a change of scenery. Walking has really helped me to control my eating habits and to a certain extent alleviate the depth and duration of depressive periods.

[@pokelover02]

100% yes. This is me too. My mental health directly correlates with my eating habits. And it’s really hard to find healthy habits to replace that. I walk 10K steps a day, but it doesn’t help as much as I’d like.

[@iche9373]

Go for a keto diet to cure your depression

[@witty401son]

That’s incredible

[@tulipsontheorgan]

My dog gets me out walking regularly and fun places. I do it for her! And I get the benefits, too. We go hiking, different neighborhoods, walk with friends I invite ( good for friends, too). And watched many training videos reward based. Kibble not the best food ( do homework) also dog don’t need to go for all the shots either ( money grab)(buy better food).

[@roweltancio5484]

When you are mentally struggling, overly stressed and lack of sleep this will tamper with hormone imbalances which to also the brain will crave dopamine and what are the easiest choice to increase dopamine? High sugary food, processed carbs the body and mind has adapted to reach out to these foods as we’ve grown up to feel great when consuming these types of foods. The mind just automatically becomes conscious of these actions without even thinking about it

[@anniehopson5865]

Thank you, Dr. Hiberman, for pushing the edge of length and density of your life-changing content. I'm excited to nerd out on how I can spend my week, further refining my health habits regarding movement and food. Between the actionable experiments in this podcast and Dr. Stasha Gominak’s ideas, I am repairing decades of damage to my body. I have the necessary health to enjoy living rather than slogging through time.

[@nickratti5796]

Totally agree!!!

[@dana102083]

I first saw dr sasha on High intensity Health and really got me thinking about B vitamins. I will need to seek her out on here! Thank you!

[@banksiaspinulosa7442]

For someone that has been raised to have a psychologically destructive relationship with sugar and processed foods, this is one of the most enlightening videos I've watched on my journey to understanding how my body and mind functions. Thank you

[@joelortizjimenez1057]

Right here with you, in that same boat

[@makiki]

Somehow I woke up today and Andrew Huberman videos are all over my KZbin. Turned out that while I was sleeping, the videos were running one by one :D what a way to discover this high-quality info :D

[@dariacompati8070]

I thought I could not absorb any more material about health and diet, but started listening to the episode anyway, and it just gripped me. Amazing! Especially loved the part about psychology and identity changes one needs to go through if they want to change their behaviour. Thank you so much for this wonderful conversation!

[@armenalexanian]

During which segment in the podcast do they mention psychology and identity changes?

[@joshuajoyce5576]

Kiiw 😅

[@wheredoweallgo]

@@armenalexanian 43:46 i believe

[@lukemunro6111]

@@joshuajoyce5576 M the

[@ant208]

I eat high fat carnivore for months, eat 2-3 lbs of meat a day and lost weight consistently. All my health markers improved, so I still don't get the calories in and out thing.

[@ratskelll]

Videos like this are helping me so much in my bulimia recovery, thank you for putting this resource out there in such an easily accessible way

[@nadav20990]

2 of my favorites scientists! Thank you Andrew for sharing all of this incredible information to every corner in the world, you and layne and other's makes the world better and healthier place.

[@perpetuallyamateur]

By far the best podcast, or a video learning material on KZbin regarding diet, weight loss and nutrition. Thank you, Dr. Huberman for making it happen.

[@grumpyoldman3251]

As a overweight diabetic trying to work my way to better health, this conversation confirms my decision to leave out body weight as one of my indicators and focus more on making a lifestyle change in towards healthy eating, exercise and looking at how this affects my blood sugar levels.

[@christopherkechichian]

Developing a new identity comes from James Clear's book - Atomic Habits, where he talks about this subject in particular, and how having a new identity is the best way to sustain new habits. Wonderful podcast, quality information! Thank you Andrew.

[@Unanythang]

I listened to the audio book but couldn't get into it

[@anitaparker9831]

Also, Dr Joe Dispenza's " Break the Habit of Being Yourself", life changing book

[@davorzdralo8000]

Mate, developing a new identity has been a thing for a thousand years, it wasn't invented in a shitty self help book.

[@JohnBurgess-s2c]

I often find that the tools and techniques that I have developed to remake myself in the last two years are also described in literature that i haven't read...maybe my coaches or mentors have read and it was transmitted that way or perhaps good science is written about and packaged in an accessible fashion

[@0rderNCha0s]

Layne's content is responsible for me losing 50KG and getting shredded, forever grateful for opening my eyes to flexible dieting. It's all about that adherence and consistency. Cheers Biolayne.

[@Leo-mr1qz]

Excellent interview! Thank you for sharing. I can relate to "creating a new identity" around weight loss. I was a chubby kid up through 8th grade. I used food to cope with my inadequate home life. The summer of my 8th grade year, I set my goal to make it on the basketball team in school. I moderated my intake of food, I exercised and practiced more, & low and behold I made Varsity Freshman year. I dropped 65lbs that summer. Fast forward years later, after having my children. I gained 60+ lbs each pregnancy; 3 babies in a 4 year span. Although, each and every time I dropped the weight before having the next child and lost and kept off the weight after the last child. I had an intrinsic need to not be that fat little girl ever again. To this day, at age 47, I do weight resistant training, yoga, cardio, watch what I eat and keep it off. 💪 Creating a "new identity" around the persona that you started with is essential, in my opinion, to moving away and onward towards autonomy. 😊

[@pigozs]

I went from 85kg skinny fat to 56kg extremely lean. The killing of my previous self really resonated with me. That's something I've started telling myself when I was 6 months into my journey. I've kept my weight stable for 2 years, training even with a cast on after breaking my calcaneus.

[@MrILIVEWITHMUSIC]

How long did it take you to go from 85kg to 56kg?

[@alanikeiser]

I'm struggling to release my old self. It keeps coming back.

[@KGS922]

Are you a woman?

[@mremington8]

no kidding huh@@KGS922

[@JohnBurgess-s2c]

@@MrILIVEWITHMUSIC I went from 134kg to 100kg in 12 months and 12 months later and still 98-100kg...for perspective am 6'4'' at around 11.5% body fat. No before and after but the loose skin is there as a reminder of what was left behind

[@chriscassidy221]

Thank you Dr. Layne Norton for your comment on eating disorders and how hard is is to stop because you must eat everyday. I’ve been struggling with Bulimia for over 40 years and it is a monster that is almost impossible stop.

[@sheiladuke3289]

❤ God Bless You ❤❤

[@notnow7973]

So sorry for your struggle.

[@debbiedaltonunityyoga9209]

Hello Dr. Huberman, I just wanted you to know that I did a Wellness presentation to a large group of seniors and quoted both of you several times and at the end directed them to your podcasts. Thank you for what you do.

[@Natalia-fx6lo]

This was amazing. So nuanced. I was especially touched when Layne talked about the tendency to binge on the foods we consider “bad”, and this black and white way of thinking that “I have already screwed up so might as well”. I’ve struggled a little with these tendencies and it really got me thinking about it in a new light

[@DaDooM88]

do you remember where that passage was? that sentence triggers absolute self destruction in me on a regular basis

[@Natalia-fx6lo]

2:24:49 Im sorry to hear that. But yea I relate it happens occasionally to me too but I’ve tried to imprint in my mind that dosage is a thing so 5 cookies is not the same as 1 so having one doesn’t make anything adding anything else irrelevant

[@squally2785]

The same thing goes with alcohol consumption. I don’t drink because I know I have an issue with it. You can’t really stop at one drink because you feel like you already screwed up.

[@empirion502]

No kidding. "Quit while you're ahead" is perhaps one of the toughest lessons to learn.

[@chekai17]

Ññ

[@andy3410]

Woooo!!! Layne is one of the few in the fitness space who imho offers genuine critical advice on health and fitness. Now to get Mike Israetel on here🤘

[@NymeriaStarkk]

That would be sick!

[@hedz7548]

never comment, but i have to +1 for the Mike Israetel suggestion

[@snod1291]

Dr Mike is the man

[@attila.4.youtube]

+1 for Dr. Mike!

[@fleur9532]

for the first time in quite a while i felt like being able to shut down my thoughts about my struggles watching this. improving health just seems like having hardly any negative impacts and i just got positive emotions and hope from this:)

[@philippetahon1167]

I'm a big fan of your podcast through which I learn so many things. It was nice in this one to hear your guest saying that you cannot separate psychology and physiology (which is too often done). I am a psychotherapist and author specialised in weight issues and I know how our emotions (but not only) influence our eating habits. As your guest was saying, the only longterm solution is an holistic one. I loved the anecdote of Dr Norton when he says we have to develop a new identity: that's so true! Overeating has for some people become part of a persona, part of who they show to others. And that's not an easy thing to change, it takes time.

[@GypsyGirl317]

As an ex nurse (30 years experience) and now a counsellor I completely agree with you. The mind/body connection is incredibly powerful. Add in the spiritual and the holistic approach is the ultimate. ❤️

[@TheMrniko86]

My favorite podcasters sitting in one table for a podcast. I am so greatful!

[@sciencensorcery]

I really appreciate Layne's nuanced approach - he maintains a perfect balance of being non-dogmatic without being wishy-washy. I wasn't familiar with him when you posted on IG asking for questions but in the interim I listened to him on a few other podcasts (Peter Attia, The Ready State) and have been impressed with not only his knowledge but his earnest and level-headed approach every time. As a side note, THANK YOU Layne for acknowledging the skyrocketing price of creatine over the last couple years. Every time I hear someone say how cheap it is while I'm struggling to stay supplied, as the price has LITERALLY tripled or even quadrupled in many cases, I feel so frustrated. So just having it noted is a nice change!

[@janinesanjuan6604]

I need to be reminded that there is a science behind food intake and exercise and I am so glad I found this channel. Thank you so much

[@jawnaynfats]

Update: WOW biopsychosocial points, adherence , eating disorder discussion, this is amazing. Thank you thank you.

[@charlesbraumberger6681]

Superb guest Andrew. He's articulate and has the ability to communicate effectively. I really enjoyed your guest

[@gunsandcommissions]

Amazing, fascinating conversation. I'm old enough to remember a time when actual paper encyclopedias and searching through large oak card catalogs and then actually reading the books hoping you'd find what you were looking for was how you stumbled through trying to find this type of information. So grateful that this conversation is being shared in this way. This information is invaluable.

[@notnow7829]

I'm a binge eater..this talk was so helpful and really identified how it feels to be a food addict.

[@MangoTheRetriever]

Wow, this is just like early christmas! Your guests are so perfectly picked I don’t even want to suggest anything! Much love!

[@joebeaudoin6366]

Huberman Lab potcast are a gold mine. I was almost ecstatic when I saw this episode was almost 4hrs! Keep up the good work. Thank you so much for sharing all that good information with us.

[@soulxtheory3173]

Greatest podcast of all time. The amount of knowledge in this conversation is absolutely invaluable.Thank you both for your wisdom and willingness to be so detailed.

[@disha2932]

I am so glad to be here in under 1 hr of this video being posted. The topics just keep getting more and more interesting in this podcast!

[@mzaun0926]

This is the type of podcast you listen to several times! so many amazing nuggets! thank you both

[@thespiritualninja7339]

Especially because his arms keep distracting me😂

[@colinmacdonald8738]

I’m 82 and have dropped my body weight 98lbs in 8+ years. I listen to y’all for hours and even the experts get it wrong. Losing weight has nothing to do with the foods you consume. It has everything to do with one’s mindset. Simple- moderation whatever food you want snacks too but never overeat and start at noon

[@dshaw5376]

It took me 3 sessions of listening, but I really enjoyed it. As always, great content. I was compelled at one point to stop and take notes, learning is a lifestyle for me, even in my 60's. I do like that it's not cut up into 3 or 4 segments, I just listen and watch, until life intervenes, and pickup where I left off. Keep up the good work that you and your guests are doing.

[@aniag2739]

53:39 - wow this perspective and insight just blew me over. Sadly went through eating disorders 11 years ago and even though I think of myself as "this chapter is behind me" - sometimes this vulnerability is still triggered and it can require a lot of self talk to put it to bed again. Thank you for another great episode🫶🏻

[@_TravelWithLove]

Waking up to this 😃😃😃 every time professor Dr huberman and his guests delight with wisdom and insights !! Outstanding !! Thank you !! Happy Monday !! ✌️😎💕

[@evansroka_]

This podcast is absolute fire. The amount of information from these two Dr's is amazing. Both Dr Norton and Dr Huberman are world leading scientists with their approach and the way how they translate deep science into everyday senetence so everyone can understand whats the gist. Im about to start my PhD and i have to say i feel deeply inspired by you guys. I wish i could sit down with you one day and discuss those matters.

[@justiinahirvonen4902]

what kind of lab work does Layne do? correct if wrong, but “world leading scientist” is off imo

[@stephanieann87]

I first discover layne norton in the bodybuilding world over 10 years ago and he keeps getting better

[@AleksandarIvanov69]

It was about damn time! Layne is a great educator and advocate for proper science!

[@HeibesHealth]

Dr. Norton is gold. Thanks for featuring him!

[@hollyhallam3310]

Aug of 2023 was hospitalized for diverticulitis 173lbs 5’ lost and gained weight all my life at 63/64 went keto carnivore lost 70lbs. However experiencing hair loss almost 1 year in. I have tried upping my protein to 100 grams a day but really having a hard time doing that or more than 1200 cals a day. Any suggestions of high protein foods

[@memastarful]

Precise timing Dr. Huberman. You're amazing 👏 💖

[@xoxoNicholeLove]

Watched this on the treadmill and sauna at the gym. As a person beginning a health and weight loss journey I feel so blessed to be able to have access to all this information. ❤ I understood the gist of it but I’m so fascinated with how much knowledge there is and excited to learn all that there is to learn. 🤓

[@morphosis7655]

I came across Layne around 15 years ago he really knows his stuff. I had forgotten about him as I am not in that industry in the way I was back the. This is probably my favourite episode of this podcast.

[@msalsgiver1]

I’m not a huge podcast person, but I really enjoy the Huberman lab podcast. I learn a lot from each episode! I really enjoyed this one in particular. Thanks!!

[@mollytaylor3669]

This is super informative! Question for you... have you ever tried a meal plan from Next Level Diet? I got one and I love it!

[@user-rk5wx2hw8y]

Brilliant! So much information, absolutely loved it! Reporter is so polite and sophisticated the way he asked questions! Truly enjoyed, thank you

[@sxhrgvs]

I don’t say this sort of thing often but I’m excited to listen to this. Basically my two favourite podcast hosts in the same podcast. Huberman is obv famous but Layne brings the same science focus to sports and nutrition and should get more supporters than he does. This should be properly amazing content.

[@waltereijkelboom]

Thank you SO much both of you for putting this information out there for free … ❤

[@xGUANdeLUPEx]

Check out "RP Strength", literally hundreds of hours of free information (10min videos, full lectures etc.) on exercise, health and nutrition.

[@thepowerofyourtrueself4794]

What an inspiring podcast! Two very intellectually strong individuals, but also humbling, sharing their knowledge and experiences to better us and the world! So grateful for them ❤️

[@carob5772]

I can't get enough of this conversation! it makes me want to ask a question that I can't seem to find any info on anywhere. I've done very strict Keto diets through the years as a tool to lose weight fast and then maintain by training. 1 to 4 months each, maybe 4 cycles since 2016. One of the most interesting side effects was my nail growth. I've always had brittle nails that broke, never in my life was able to grow long nails, they are soft and just break. EXCEPT THOSE 4 TIMES I DID KETO. The nail growth that followed those Keto stretches, and maybe for a month or so afterwards, was significantly stronger, to say the least. They grew long, didn't break, bend, looked much more healthier, the contrast was shocking. EVERY TIME. Apologies for the long comment, but I'd love to know if the effect comes from the lack of carbs, or from a much higher ratio of fat. It has been the most fascinating effect for me, along with the weight loss of course. And is there anything I can do while not on keto to match that effect? Thanks!

[@SuprEmpth]

Yeah a healthy protein and rich fats diet helps that. Are you consuming more calcium also through your Keto diet versus before?

[@carob5772]

@@SuprEmpth Possibly a lot more kale since one of my go to side dish was a kale and goat cheese salad... also I probably ate more almonds than usual, as snacks... interesting!

[@laraashton8592]

I’m so glad that he even discussed food addiction… I’ve said this for years as having recovered from many addictions but food being the hardest for this exact reason

[@КамиллаВолкова-й6ч]

Wow, such an incredible source of priceless information. I really appreciate how thorough and scientific this podcast is. And also, what a great synergy of physiology and psychology!

[@CesarMartinez-bz4lk]

👍

[@TracKnGravelDeWd]

Wow this is legitimately the best video I've ever watched on KZbin

[@sunshinelefty]

🎉 Thank you! Lots of confirmation of what I've been doing. Yes, I can do "This", for more than a few months as I re-evaluate and re-write my plans. 21 weeks, with a lot of support. I've got at least 5 more months to go and am sustaining my Health, calorie deficit, and managed hunger. Doctor tested and approved!😊

[@carterhighlen8301]

My girlfriend suffers from cronic nightmares due to her ptsd from past trauma. She can’t ever get a good nights sleep and it has had a domino effect on many other parts of her health. I would love to see an episode on some more science behind that and if there are any ways to help mitigate them. Thank you and great episode!

[@calmexit6483]

Perhaps the episode on overcoming trauma? Wishing you the best.

[@slavbarbie]

Huberman has two episodes talking about trauma. I don't know if it's exactly what you have in mind, but one is an episode with the guest dr. Paul Conti and the other is called Erasing Fears and Traumas with the help of modern neuroscience. Good luck!

[@tasosvrettos1627]

What is ptsd?

[@kurt6447]

@@tasosvrettos1627 Post Traumatic Stress Disorder

[@KS-ev9yp]

Post traumatic stress disorder

[@ricyha]

Video looks outstanding even on 720p, and I love the simple, yet organic background. Looking forward to this episode (of course, after finishing my bio homework!)

[@pro100olga]

I have discovered this channel recently, and I am so happy it exists! This is a pure delight to listen to scientists talking about things, important to everyone! Thanks to everyone involved in doing these podcasts! We need more of such high quality content on KZbin

[@lurefiix]

Two giants finally meet and just over-pour us with so much great, great, information! Thank you both for the great service you do to the people open enough to listen and make science-based life choices! 🧡💪

[@ryanlyle9201]

Dr. Norton explains topics so cohesively and his analogies are spot on. As a fellow biochem major, he makes me want to consider taking the nutrition path after undergrad.

[@highlyfavored2434]

I'm taking Biochem next semester before taking MCAT. Most students on campus have said it was very challenging. Any tips ? :)

[@ryanlyle9201]

​@@highlyfavored2434 Biochem is structured very nicely because it all comes together as one big network of metabolism DNA, RNA, Amino acids, Citric acid cycle, glycolysis, and electron transport. It requires slightly more memorization for all of the steps (6-12 major steps and enzymes per pathway) than other chemistry courses, but once you get the big picture of energy storage/consumption, the class isn't much to worry about. The only thing I really had to review before the class was organic chem concepts like stereochemistry and redox reactions. Good luck, it's interesting so have fun!

[@highlyfavored2434]

@@ryanlyle9201 thank you so much. I'm taking orgo now so it will still be fresh in my mind. I'll definitely keep those tips in mind

[@AndreeaMilchis]

3 hours flew by. I still can't believe this is available for free. Thank you both!

[@fabioschneider5970]

" The adjectives to fully express gratitude for this Monday podcast must still be invented " Thank you so much for doing awesome things, have a beautiful day !

[@matt-g-recovers]

His assessment of food addiction is legit. As a long term recovering alcoholic/addict I am now struggling with food. The satiation I get from eating certain foods has become a problem for me. It's just as strong or worse a pull than cocaine or alcohol.

[@chokkybikky]

Hands down one of the most informative podcasts I've ever heard re diet. Never heard of Layne before.

[@LionelsHeart]

Great content, factual, balanced and insightful… Over the past 10 years I’ve tried just about every eating, fasting and training trend on social media and at the end of it all the realisation is… One scientist will tell us one thing, while another scientist will tell us the opposite The tuth falls somewhere in the middle. Now I avoid extremes and apply moderation. I am gaining muscle, growing stronger 🙏🏼 Thank you fellas 😊

[@travisn346]

Sunlight, nutrients, sleep and movement. No way around the foundations. I totally agree with you.

[@thelastsigmamale]

The amount of value provided is off the charts. I usually follow Layne’s youtube channel and I love his work. You guys are a huge gift to humanity. Thank you for sharing all your knowledge with others! 🙏🏼

[@williamstraehl9105]

IMPRESSIVE!!! I try to educate myself as much as possible from multiple sources, and this REALLY tied everything together. Weight, health, fitness, and nutrition (along with of course the psychological component) are extremely complex topics, made even more so with how they are interconnected. Definitely no 'one size fits all' strategies, as we are all so different. Educating yourself is the way to go to design your own personalized plan. You both kept me riveted throughout, and I'll definitely be adding you to my daily source of information. Fascinating that such a crucial topic for everyone still seems to be in its infancy.

[@applypanama2636]

loving the info on female health , menopause, cycles, etc. As a former ballet dancer now in my late 40's , it has been a rollercoaster shifting from a culture of "eat nothing" and unhealthy body image but still perform like an athlete, to something science based that would keep me healthy until my last decade. So many young girls struggle with health when in disciplines like ballet. It is changing, though. So much thanks to science and people making it digestable to others. Keep it coming! ❤

[@tomdonovan4438]

This was a fantastic episode. Dr Huberman has some of the most interesting guests one could find! Could an episode on persistent acid reflux/GERD be a future possibility?

[@lindabranch8294]

This is a very good podcast, speaking on artificial sweeteners. I use to take metformin haven't taken for almost 10 years. I lost 67 lbs using artificial sweeteners and a reduce carbs in my meals walking/resistance training and fasting for 16 hours. It took me almost a year and a half. My pain has totally gone away, migraines/Gerd/as well. I am still working on it and want to get to a good weight my weight was 267 now 196. The one thing I learned was as soon as I stop eating every two hours as recommended by my dietitian and only having one carb per meal ranging roughly 50-60. I sometimes look at the glycemic index of food now that I have learned . I have also learned that I don't need to increase the amount of added fat; keeps my body from burning its body fat. Once I start to feel full I now stop never happened before, Again thank you so very much.

[@Hydroculturist]

It’s amazing how much great content you can pack into a few hours. I appreciate the knowledge and the opportunity to exercise my critical listening and focus skills.

[@slegendary7719]

My brain is scramble with so much great information here, thank you to both for sharing.

[@king-weldon]

🤣🤣🤣🤣🤣😂

[@derekconn9950]

I always find it funny, everytime ldl is announced as the cause of atherosclerosis. They always just say “we know the ldl gets stuck in the artery wall” but a mechanism is never said because it’s not the cause. Endothelial cells just don’t get ldl to stick for no reason because then it would happen in veins as well and yet it doesn’t. It’s part of the mechanism fixing damage to the artery wall from things damaging the walls due to high pressure so ofc it’s gonna be there, but the problem is stopping the damage not trying to stop the patching mechanism. It’s just a clot and fixing the problem even tho LPa is the problem but only because it’s hard to remove but I’d assume the body is doing that on purpose for a permanent patch yet they just continue to overwhelm the body with damage and with repeated damage plaques build up because it keeps using the permanent patching lpa and after enough damage to the same spot it’s just too much

[@audrey3042]

This notification starts my week off right every time! Looking particularly forward to this one! Thanks Andrew 😀

[@alexatamsitt7737]

I love that Andrew mentioned his nervous system in recovery time from exercise. I have a very small window of tolerance for cardio exercise (not sure about resistance). If I do too much or too high intensity I can be wiped out for days. Childhood trauma left my nervous system in a poor state and although it has improved with EMDR and Brainspotting there is still some way to go.

[@SolidSiren]

You being wiped out probably has nothing to do with your childhood

[@geertbos1961]

It is possible that you have a constant state of arousal and alertness as result of trauma, what helped me very much is cold expose by cold showers and dips in the winter in nature, this makes me calm and gives energy at the same time, my cardio performance is very much improved...

[@bennemann]

EMDR and brainspotting are both pseudoscience. The reason they work for you are most likely due to the placebo effect.

[@Mmmmkaaay]

Stick with just 20 minutes of HIIT then stop. Women react differently to cardio than men and it can deplete us faster and mess with our hormones. Weight training is the magic bullet.

[@alexatamsitt7737]

@@SolidSiren I'm sorry but do you know anything about the nervous system and what happens to it when you have suffered severe and repeated trauma as a child? There are masses of evidence that it has a detrimental effect and is a contributing factor in poor health outcomes for people. If you want to do some research then have a look into ACEs. Most people do not know anything about the nervous system and the damage caused by repeated overuse of adrenalin and cortisol.

[@andyaskow4831]

I have some data coming out building on Layne's work hopefully soon. It'd be interesting to hear an update on this after the Trommelen paper. I think distribution (i.e., evenness of protein intake and how many meals) is much smaller of a factor than previous thought in the context of a dietary pattern with whole foods rather than a single meal and isolated proteins/crystalline amino acids.

[@hreppy9623]

I have been trying to find a diet to sustain for few years now, I lost 32kg, standing on 74kg right now. I wasn't eating white sugar and mainly anything with white flour and exercised. Now I have been weight lifting for around 2 years and I still cant find a diet that I would be sustaining my whole life, but this video definitely helped, low carb doesn't work for me that is for sure. I tried it currently, never again.

[@barbaraweatherman5340]

Low carb makes me fatigued. Moderate carb with healthy fruits and veggies works for me.

[@KyleKenoMusic]

I never comment, but this episode is amazing. You guys said and confirmed all the things I’ve been feeling and implementing on “what I think”. Nice to have confirmation. Great episode