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In this episode, my guest is Dr. Layne Norton, Ph.D., one of the world\u2019s top experts in nutrition and training for physical fitness. We discuss how to evaluate scientific evidence and the validity of different practices aimed at achieving fat loss, muscle strength and hypertrophy, microbiome health, vitality, and longevity.\nWe explore many hotly debated topics, including fasting, seed oils, saturated fats, sugar, red meat, artificial/low-calorie sweeteners, and GLP-1 agonists (e.g., Ozempic). Additionally, we delve into the timing of protein and carbohydrate intake relative to fasting and exercise, fat loss and sleep, and the benefits of dietary protein and fiber on overall health.\nWe also discuss how to accelerate hypertrophy and fat loss, improve strength, whether we need to train to \u201cfailure,\u201d how to enhance exercise recovery, and how to manage pain. We cover training before versus after age 50, whether metabolism changes with age, and the connection between muscle health and longevity. We also address why certain behaviors and supplements might work for some people but not others.\nListeners to this episode will benefit greatly from Layne\u2019s science-based expertise on a wide range of topics, including health, nutrition, and fitness.\nAccess the full show notes for this episode at hubermanlab.com.\nThank you to our sponsors\nAG1: https://drinkag1.com/huberman\nMateina: https://drinkmateina.com/huberman\nEight Sleep: https://www.eightsleep.com/huberman\nMaui Nui: https://mauinuivenison.com/huberman\nLMNT: https://drinklmnt.com/huberman\nTimestamps\n00:00:00 Dr. Layne Norton\n00:01:49 Sponsors: Mateina, Eight Sleep, Maui Nui\n00:06:39 Science-Based Evidence, Mechanism vs. Outcome\n00:14:31 Meta-analysis, Methods, Evidence Quality\n00:22:45 Evidence Hierarchy, Randomized Controlled Trials, Cohort Data\n00:33:53 Sponsor: AG1\n00:35:05 \u201cDon\u2019t Turn Your Brain Off\u201d; Protein Synthesis\n00:42:01 Protein Synthesis, Refractory Response; Resistance Training\xa0\xa0\n00:46:05 Protein Intake, Intermittent Fasting & Training\n00:54:52 Tool: Total Protein Intake, Distribution & Protein Synthesis\n01:00:25 Muscle Quality, Protein Remodeling, Muscle Growth\n01:05:34 Sponsor: LMNT\n01:06:46 Early vs. Late Time-Restricted Eating; Fasting Blood Glucose & HbA1c\n01:10:30 Carbohydrate Timing, Individual Response, Placebo; Tool: Tracking Diet\n01:19:50 \u201cThe Norton Method\u201d; Tool: Consistency\n01:25:16 Resistance & Cardiovascular Training; Competition; Immune System & Rest\n01:33:50 Mind & Body Effects, Stress; Belief Effects\n01:41:30 Training to Failure, Reps in Reserve, Hypertrophy & Strength Training\n01:50:24 Fatigue & Training to Failure, Speed, Strength Training\n01:59:06 Tool: Training After 50, Consistency\n02:09:12 Fat Cells, Diabetes, Exercise\n02:16:50 Metabolism & Age-Related Changes?, Appetite\n02:23:17 Ozempic, Mounjaro, GLP-1 Agonists, Lean Mass, \u201cFood Noise\u201d\n02:33:42 GLP-1 Agonists, Judgement & Obesity\n02:40:19 Sugar, Excess Calories, Body Weight\n02:49:16 Satiety, Sugar & Calorie Budget\n02:54:56 Tool: Individualization, Context & Diet Psychology\n02:57:22 Seed Oils, Butter, Olive Oil\n03:06:56 Red Meat, Carcinogenic?; Simple Diet; Fiber Benefits\n03:13:43 Saturated Fat, Cholesterol; Seed Oils\n03:18:41 Artificial & Low-Calorie Sweeteners, Insulin, Appetite\n03:29:06 Artificial & Low-Calorie Sweeteners, Gut Microbiome; Cancer\n03:37:58 Tools: Training Recovery, Glycogen Replenishment; Stress & Activity\n03:45:56 Collagen Supplementation, Skin & Nails, Whey Protein\n03:57:00 Evidence-Based Approach\n04:01:41 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter\nDisclaimer & Disclosures