Layne Norton: The Secret Hack to Following Through on Your Diet

Do you have trouble following through with your diet?
In this episode of Habits and Hustle, I chat with Layne Norton about the different reasons why some people can stay on a diet and lose weight, while others aren’t. We discuss whether or not obesity is a choice and the psychological implications behind it that we don’t necessarily realize.
Layne also shares how important it is to get your mindset right before you take on the project of changing your life. If you haven’t decided to go all in, you may derail faster than you would expect.
Layne Norton is the founder of BioLayne. He created the company to provide ethical, science-based coaching that synthesized real-world experience with evidence-based protocols. In his coaching career, he has turned over 70 people pro and reshaped the way that countless people think about nutrition. To that end, Layne completed a BS in Biochemistry and a Ph.D. in Nutritional Sciences, honing his intellectual skills under Dr. Donald Layman, one of the foremost researchers on protein metabolism and fat loss in the world.
What we discuss:
01:13: Where did Layne get his education?
04:26: Why do people eat?
05:24: Why are low-carb diets easy to sell?
13:27: How do you rewire yourself after binging?
17:10: Can you still lose weight if you respect your caloric budget intake?
26:49: Why do people gain more weight when getting off weight-loss medication?
38:12: Can workouts satisfy your hunger?
41:10: How much does your Apple Watch overestimate in calorie burning?
43:54: Why do we eat so much after a workout?
47:10: Is obesity a choice?
50:35: What characteristics do people who keep weight off have?
56:13: How many years did Layne’s brother struggle with addiction?
58:35: Are obese people born obese?
1:02:57: Is there a certain diet that is most satiating for people?
1:11:04: Is Diet Coke that bad for you?
1:16:37: How powerful is the placebo effect?
1:23:51: Can most hacks boost your metabolism?
1:26:06: Do women need creatine or testosterone?
1:31:50: How long are Layne’s workouts?
Key takeaways:
Food addiction is one of the most difficult addictions out there, but it’s not perceived as so by society in comparison to alcohol, drugs, or gambling. The reason why it is harder than any other addiction to get out of is that food is something you must always get your dose of and which you can’t quit - it’s the habit of binging and overeating that you need to quit instead.
If you want to change your life, you need to decide to change it. It will be difficult to do to get that new life you want for yourself, you need to leave your old life behind. That’s what most people find difficult.
The reason why most diets fail is not the fault of the diet - but of the person following it. That being said, if you want to be able to stick to a diet in the long run, you cannot take an all-or-nothing approach and you need to allow yourself to continue to live your life. This will allow you to stay on track, recover from blunders quicker, and enjoy your life - because diets shouldn’t make your life miserable.
To learn more about Layne:
Website: biolayne.com/
Instagram: / biolayne
My links:
Website: www.jenniferco...
Instagram: @therealjencohen

[@MyMEDFITNESS]

Layne is doing a great job tackling a major public health problem (misinformation online) that has gotten significantly worse in recent years! Keep up the great work Layne!

[@kyleleighton9726]

Is he really making a dent though? I imagine 99+% of his audience are NOT the people who need to hear and incorporate his messages

[@Thistooshallpass2]

Ijust started taking creatine.. and yes don't weigh yourself lol

[@ridhwankazi9503]

@@kyleleighton9726 some is better than none without guys like him it would just be worse lol

[@donnagrant950]

I can listen to Layne for 2 hours easily. So worth my time. Thanks 👍

[@saludintegra]

Rt

[@nikangel5362]

Me too, really enjoyed it ❤

[@bettykofan]

He’s totally refreshing and completely honest. Best thing out there.🙌

[@GuidetteExpert]

Love that Layne debunks myths about nutrition and health. He is a good contributor to the health industry.

[@theironforce3000]

Layne is the man. Been following his works and teachings for several years now. Learned much from what he preaches and still continue to. Helped me on my personal journey & towards my people in the PT world.

[@NEIGH6699]

The conversation around 55:00 is great. As someone who was morbidly obese myself this is so true. I'm now jacked and a bit chubby, almost where I want to be and I love the journey. Bodybuilding turned my life around. I really relate to Ethan Suplee, he's just like me fr

[@rubenfernandes7911]

how do you do it?

[@h.b.lawrence4551]

Layne is the only person I listen to for weight loss advice! Thank you!

[@lanceleefer8175]

Ben Carpenter, Alan Aragon, Mike Israetel, Sean Nalwanyj, Jeff Nippard, Sohee Carpenter, Joseph Munoz... All have very similar message and worth checking out as they deliver it from different perspectives. Layne is a CHAMPION!!!

[@DavidHoughtaling]

Dr Ted Naiman as well!

[@gauss00000]

his book, fat loss forever is very good too

[@nathalieb4648]

I think it’s weird that Layne accepted this interview

[@yazminclarke8675]

Yes, I started following him years ago and by listening to other gurus, you realize this guys is the real deal. He knows science of weight loss like the back of his hand 😅

[@believeinjesus8300]

No cap right before watching this I was thinking about how when I first watched Layne about a year ago and woke up out of the diet industry matrix, I was so happy thinking now that I have the truth I can finally loose weight. But my behaviors did not change, I am learning the way. Slowly 🤷🏽‍♂️

[@aznstride4325]

It got cringe for me around 55:00-1:05:00 mark when Layne was being asked about his brother’s difficult past seemingly excessively (imp) as a tangent, that I thought Layne will eventually be put off by it. However, I applaud Jennifer for being curious and showing interest, and willingness to discuss sensitive topics is needed! I applaud Layne for being mature and open also! Kudos to both

[@tamicoil7069]

I agree. I kept thinking "shut up and quit asking such personal questions that are none of your business."

[@natashacro8148]

Actually I didn't like it. His brother maybe doesn't like to be mentioned in public space.

[@williamwallaceg2627]

I think this was almost out of control. The questions happened pretty organically but in the end were somewhat inappropriate. This interview wasn’t about drugs or anyone personally. In my opinion

[@MsLiosha]

The more she kept prodding about his brother's drug abuse, the more cringey it became. Ma'am stay on topic.

[@kubasniak]

I'm glad I'm not the only one. Her comments and weird slip of comparison how they both turned out was uncalled for. I applaud Layne for handling it pretty well and I was like please woman do not continue this like that and also seems that Layne transitioned well into other subject. She could ask politely about his brother on the surface level but digging deeper seems like she didn't have much idea of what to talk about next or how to steer the conversation and found this "hook" to hang on but this kind of stuff is sensitive. I won't lie I felt a bit of a second hand embarrassment.

[@veloperformance]

I love this, credibility, honesty and facts. There are very few podcasts or youtube interviews that do this, thank you.

[@abbiec6057]

Love Layne! Great interview! Thank you!

[@vegrunner6688]

I''m interested in Layne's work and perspective but this interview was painful--the interviewer interrupts way too much.

[@nikangel5362]

Aww I loved this interview, I liked getting to know Layne more. Great questions btw. I really like him. It's nice to know we don't have to be so hard on ourselves with our diets. And that the data shows a lot doesn't make a difference, which one we choose. ❤❤

[@pamfischer3611]

Love him!! Been following him for 10 years now. His Outwork Nutrition products are outstanding!!!

[@Guicastrojr]

Great conversation. Lots of useful info.

[@kathygann7632]

I’m ok with Thanksgiving or a buffet, but I live by myself and Costco pumpkin pies are SO good! I don’t want to waste it, or throw away good food, and it only lasts so long.

[@Docinprocess2323]

I love Layne and this interview was great ! Great questions and very relatable conversation!

[@FatBassterds]

Thanks. I was looking for. Confirmation on what to do for weight loss etc Got to be tired of failing and change our mind set amd behavior. Starts with your mind. Now I know for sure it's what plan I can stick too. Not carnivore, keto, low fat etc

[@francescakolar2446]

Great interview love Layne he has great knowledge and content

[@Romero610]

Dr Layne Norton is the man !

[@girlcurious]

What an outstanding informative video!

[@Bestpubgplayer1]

I don't understand how this video doesn't have much more views

[@saludintegra]

Might be cause it's a relatively new channel. However, I'm optimistic this Layne interview will get way more views eventually. He's great

[@NotKrystalhere]

The interruptions probably don’t help either. Definitely room for improvement with interview training. A few comments that appeared to make the guest look uncomfortable (asking him to compare his success to his brothers failures, cutting him off early into his response) Not saying it was a bad interview I actually feel she brought good topics , just can use a few tweaks.

[@NotKrystalhere]

Also, no need to mention the long conversation as a bad thing. That’s the norm in interviews these days. Just let him know that time went by so quickly with his great info and that you are so grateful for his time. Don’t call men/women boys/girls as it belittles them. I guess that’s all

[@NotKrystalhere]

I lied. The audio is really low try to upload and compare your audio to other KZbin videos to make sure the volume isn’t too high or low.

[@makeadifference4all]

​@@NotKrystalhereYes, the way she pressed for details about Layne's brother's past addiction, whether Layne was still close with his brother, etc. made me uncomfortable. The brother isn't a public figure, is still alive, and hasn't consented to divulging these intimate details. Otherwise, it was a fine interview.

[@DZ60]

Great to have Layne on another podcast, however, the constant interruptions from the host are just so distracting.

[@RenatoLaino]

Jennifer, I do too binge eat watermelon and grapes 🙌 😂. Felt strange hear you saying it 😀

[@Thistooshallpass2]

But learnimg to eat to sustain my workout for that day has made so much difference.. leg day more carbs and energy. Other less intense less carbs ect. Just enough nutritional micros to get me feeling amazing with the energy to do it to my best ability.. then sleep and heal and repeat

[@susanswinny588]

It's also easier to beat strong addiction if you don't hang out with people around who do whatever you were addicted to.

[@dipumpo]

Thank you for this Interview

[@grapeshot23]

Layne is great

[@Thistooshallpass2]

41:16 sometimes when I'm having cravings but not necessarily hungry or inknow i whould not be hungry i will do a mini workout and I get a burst of energy and my cravings subside

[@anthonymartin5794]

Awesome show

[@cr528]

He's right on with overfeeding in late fall to Spring & can't get it back off!!

[@1xavi2]

this was an awesome episode

[@janicedeangelis354]

I do the EXACT same things with grapes!!😂 And watermelon!!

[@THEOvERSiZEDMeATBALL]

very good talk, good questions.

[@Aximus383]

Really good interview!

[@JaredandTasha]

The 20th minute deserves its own chapter

[@vasiliskoutsokostas]

The reason I don’t eat sugar at all it’s because if I start I can’t stop…

[@Mauldie]

Layne is the truth

[@TruthsSake]

41:50 ALSO THAT CALORIE COMPENSATION IS NOT LINEAR. In other words, it does not go up linearly with the amount of calories you burn from exercise. This is why athletes who do extreme sports and burn a ton of calories never are fat despite eating a ton of calories. Like swimmers eating 10k calories. You compensate like 20% of what you burn, maybe, but it that’s up to a point. So if you burn a moderate amount of calories, maybe it’s 20% your body compensates for by eating back 20% of those calories via increased appetite. However, if you burn a ton more it doesn’t necessarily mean what you eat back increases linearly as your calories burned increases linearly.

[@ActionHeightsAP]

thanks for posting this. the audio came out pretty quiet on this video tho, even at full volume on my laptop. your orange intro part was significantly louder than the rest of the video. just FYI

[@JTguitarlessons]

Good lord, girl! You've got to be more conscious about interjections and interruptions. Let your guests speak!

[@LindaSavoryPizzo]

💯

[@bigbob21]

More than once in this episode I've heard Jen try to justify, or suggest people justify eating more or being allowed to eat more while being active. Layne agreed that exercise "can" lead to more hunger signaling, due to multiple factors. But come on. Too much attention is paid to this... Just set your calories below your maintenace and stick with it. Any exercise on top is bonus fat loss. Stop trying to game it by eating a bit more because you walked a certain amount or went to the gym for an hour... keep it simple and you'll see results with less stress.

[@brucejensen3081]

I try to put muscle on in the cooler months, I get more active in the warmer months and lose fat, I don't change what I eat. Simple as it can get. Well, I might eat a bit more pizza, burgers and have the occasional bourbon in the cooler months.

[@donnagrant950]

Thank you for this great interview. I got a lot of value from listening. Excellent information.

[@Cyberbeesty]

I lost weight on Keto, and had no success with high carb low fat. I’m 60 and with six 6️⃣ pack abs.

[@Thistooshallpass2]

Can you trick your body to thinking it's heavier.. wearimg weighted vest.. and can you overpower your body reducing your neat ..by just doing more keeping track of your neat

[@TruthsSake]

42:14 Depends on your weight and intensity of the exercise. If you’re a tiny woman and run for an hour and your Apple Watch days you burned 400 cal, it probably was 200-300 cal. Some watches can be off by 50% but most studies show that the average they’re off buy is closer to 20-30%. However, if you’re a 200 LBS man, and your watch says you burned 800 cal running, it was probably closer to 400-600 depending on intensity, etc.

[@georgelewis8831]

As someone who lost 80 pounds by reducing my hunger by lowering sugar and carbs and upping my protein, I think you should consider low-carb and sugar reduction to more people so they can eat less without the hunger pain

[@jonathankowalsky3143]

Intelligent line of questioning by Jen . First pod I've listened to her from her and super impressed

[@leprechaunjax]

Clicked for Layne and left because of the interviewer. Quit interjecting constantly.

[@MarykayOsoski]

Great interview! I think she likes you Layne😁

[@Howitchewstofeel5gum]

The audio levels on this are very, very low compared to other videos

[@Thistooshallpass2]

I weight around 118. Same workout 2 2.5 hours 5 -6 days of week ..trying cut fat ..gain muscle..yes i know i know..inlove the challenge lol it workimg out is easy..eating the RIGHT large amounts lf.food i need to do what im.trying is by far the hardest part .. well I'm lying sleep is the hardest then getting in the energy ..protien. you should see my concoctions lol but yes the quality of your food make 100000% of the difference when it comes to body comp when loosing "weight "

[@Fitdadbod]

And the winner for interruptions is.....

[@allycroc1]

Does creatine cause weight gain in women?

[@Siegbert85]

No. Well, what it does is pulling water into the muscle cells making them more swole, if that's what you want to call "weigth".

[@Thistooshallpass2]

This isnwhy I'm trying to gain weight in muscle. As i loose lbs in weight trying to get my bmr up 37:01

[@kayjones6498]

Loved the portion about changing your identity! Did anyone else find that the interviewer had a school girl crush by the end of the interview? “You’re a busy boy!” No hate-I listen to a lot of interviews and this one had lots of one-way flirting😂 I wonder how this turned out💞 Maybe Layne is single😂

[@EdReardon-uw4kt]

Another interview without a single difficult question. Another Health podcast echo chamber !

[@nathalieb4648]

What’s your version of a “difficult” question? This is an interview about nutrition 😂😂😂

[@hrsh3329]

❤

[@jeffossola668]

Love Layne, glad he's finally gaining some broader adoption

[@georgelewis8831]

Instead of saying lean mass, how about saying enough muscle which we know most people don’t have enough?

[@andyg9991]

As a Layne fan, I came for the "randomised human control trials" but left disappointed...nah just kidding, still a great podcast

[@O1561-g8k]

❤❤❤

[@HealthPoliticsAndProtein]

The naturalistic fallacy is the claim that natural things are good and X is natural, and therefore X is good. This does not imply the equally fallacious reasoning that artificial things are bad, Y is artificial, and therefore Y is bad. So it's really a different fallacy all together - maybe call it the factitious fallacy, if you're trying to have symmetry wrt to pompous wording?

[@HybridAustin]

Geez let the man talk🙄

[@ATFstein]

What has he debunked about Andrew huberman?

[@rcs3681]

the audio on this is way too soft

[@kathygann7632]

Years ago I had a pedometer and I went for a 30 mile bike ride, but I only walked 159 steps!

[@Siegbert85]

Why is she so blown away by 3 hours of lifting? You know you're supposed to rest between the sets, right?

[@jaysen472]

1:05:07 I'm a mutt, first time I've ever heard anyone else say that. I'll never check my heritage.

[@lw3542]

Annoying interviewer

[@aliciub3253]

She is just clueless lol

[@Siegbert85]

Nah, I like it that she acts like the common person. It makes him answer questions in a very simplified way.

[@glennbishopbishthemagish]

The science of fat loss and why humans are fat has changed over the past years. There is a history of the plant based diet, carbs and the history of the government dietary guidelines AKA the food pyramid. The history of the low fat high carb diet, and when people started to gain fat, should not be ignored. Eat less and exercise more in my opinion has nothing to do with nutrition, and I call the starvation diet. When I have done this, and I have had years of experience doing it, eat less and exercise more, my body lost fat and muscle. Then because of the lack of nutrition because I cut calories, I would binge eat. Vince Gironda in my op[inion was right when he wrote in his book, "Unleashing The Wild Physique", That fat will only be burned as fuel in the absence of carbohydrates.

[@link6563]

First of all, some people have loss fat and kept it off. So that is not very scientific. Second he makes his own argument for fasting

[@borisbodega344]

Layne doesn’t look like he is in shape 😂his shirt looks a little bit tight in the belly area

[@xnoreq]

Lean people with little subcutaneous fat (abs clearly visible) are actually unhealthier and die earlier. Layne is a machine. Dude lifted 580 lbs iirc.

[@kathygann7632]

I saw him in a tank top. The dude is definitely in great shape.

[@Siegbert85]

He's really muscular though. But yeah, he kinda doesn't look slim most of the time. Maybe it's just how his body stores fat.

[@irubio016]

Hahaha I thought I was the only one looking at the area where the button is about to pop open. 😅😂😂

[@stevend481]

Lol theres no secret hacks

[@d.clemons5247]

Why post a video with such poor volume. Cya

[@nathalieb4648]

No way these two didn’t get it on either before or after this interview

[@Siegbert85]

Isn't he married?

[@poopie6205]

Lol the ‘secret hack’ 😂