The Dr. Layne Norton Podcast

https://biolayne.com/podcasts/dr-layne-norton-podcast/overrated-underrated-longevity-biohacking-episode-38/

TIMESTAMPS

0:00:00 - Intro

0:00:49 - V02 Max

0:02:16 - Grip Strength

0:04:08 - Muscle Mass

0:05:24 - 10k Steps Per Day

0:06:16 - David Protein Promo

0:08:23 - Zone 2 Cardio

0:09:00 - Cold Plunges

0:11:20 - Sauna

0:11:59 - Sleep Trackers

0:13:39 - Fasting

0:15:38 - Calorie Restriction

0:18:07 - Biolayne Coaching Promo

0:19:05 - Biological Age Tests

0:20:06 - Full Body MRI

0:22:10 - ApoB

0:24:52 - Annual Bloodwork

0:26:03 - Stress Management

0:29:44 - Outro

SHOW NOTES

The Science of Fitness Misinformation: Why Smart People Believe Dumb Things Sep 28, 2026

Show notes

Detoxes. Seed oils. Cortisol making you fat. Artificial sweeteners causing weight gain. Insulin as the root of obesity. Hormones as the master switch for fat loss.

These ideas keep spreading — even among smart, educated people who should know better. In this episode, Dr. Layne Norton explains why.

This is not just another myth-busting list. It’s a breakdown of the psychology, incentives, and media dynamics that make fitness misinformation so sticky. Layne covers why the human brain was not built for science, why anecdotes beat statistics, why fear sells better than nuance, how algorithms reward certainty and outrage, and why intelligence does not protect you from bias.

You’ll also get a practical toolkit for evaluating claims: what questions to ask, which red flags matter, how the hierarchy of evidence actually works, and why the “big rocks” of health still outperform the latest viral villain.

If you’ve ever wondered why bad fitness ideas travel faster than good evidence, this episode is the map.

#LayneNorton #FitnessMisinformation #EvidenceBasedFitness #NutritionScience #Biolayne #SeedOils #ArtificialSweeteners #CriticalThinking #HealthMyths #DrLayneNortonPodcast

SPONSORS

• REPS Research Review: https://biolayne.com/reps

• Team Biolayne – One-On-One Coaching: https://biolayne.com/online-coaching

LAYNE'S COMPANIES

Carbon Diet Coach: https://joincarbon.com/podcast

Outwork Nutrition: https://outworknutrition.com

REPS Research Review: https://biolayne.com/reps

Workout Builder: https://biolayne.com/workout-builder

Team Biolayne: https://biolayne.com/online-coaching

Physique Coaching Academy: https://physiquecoachingacademy.com

FOLLOW LAYNE

https://biolayne.com/podcasts/dr-layne-norton-podcast/the-science-of-fitness-misinformation-why-smart-people-believe-dumb-things-episode-37

TIMESTAMPS

0:00:00 - Intro

0:01:37 - The Misinformation Epidemic

0:08:14 - Human Brains Were Not Designed For Science

0:26:01 - The Power of Anecdotes

0:36:17 - Fear as a Marketing Tool

0:41:04 - Social Media and the Algorithm

0:48:01 - Why Smart People are Vulnerable

0:58:30 - The Business of Misinformation

1:03:16 - How Science Actually Works

1:08:48 - A Toolkit for Evaluating Claims

1:15:20 - Conclusion: The Big Rocks Matter Most

1:17:28 - Outro

SHOW NOTES

AMA 6 - Weight Loss, Genetics, Muscle Confusion, Who To Trust, and More Sep 14, 2026

Show notes

In this listener Q&A, Dr. Layne Norton answers your most-asked questions on training, fat loss, genetics, recovery, and how to cut through the noise — with his kitten Wheezy as co-host.

Topics covered in this episode:

• Training to failure — is it more important for advanced lifters than beginners?

• Muscle confusion — why constantly changing exercises creates the illusion of progress (and how much variety is actually useful)

• Muscle mass and longevity — is there a point where more muscle stops helping, and why extreme muscularity can look like a U-shaped curve

• “I barely eat anything but I’m not losing weight” — why feelings aren’t data, food volume vs calorie density, and why one week of tracking changes everything

• Ultra-processed foods — do they cause more fat gain than minimally processed foods when calories are matched?

• Metabolic adaptation — how reversible is it, what’s transient vs what’s tied to lost lean mass, and what happens if you stay at the new body weight

• How to know who to trust — look for nuance, people who change their minds, logical consistency, and those who haven’t made a diet their identity

• Smartwatch recovery scores & HRV — why you should not change your training based on a single day’s number

• “Do I have bad genetics?” — Layne’s 10-year answer, chicken-leg-to-world-record-squat story, and the motto “let’s find out”

• What Layne loves (and hates) most about his job

And more!

Whether you’re stuck on fat loss, second-guessing your program, or tired of conflicting advice, this episode gives practical, no-BS takeaways you can use.

#BioLayne #LayneNorton #QandA #AMA #EvidenceBasedNutrition #TrainingToFailure #MetabolicAdaptation #FatLoss #MuscleBuilding #Genetics #HRV

SPONSORS

• Physique Coaching Academy - Advanced Coaching and Nutrition Education for Personal Trainers: https://physiquecoachingacademy.com

• Workout Builder – Customized training programs for all experience levels: https://biolayne.com/workout-builder

LAYNE'S COMPANIES

Carbon Diet Coach: https://joincarbon.com/podcast

Outwork Nutrition: https://outworknutrition.com

REPS Research Review: https://biolayne.com/reps

Workout Builder: https://biolayne.com/workout-builder

Team Biolayne: https://biolayne.com/online-coaching

Physique Coaching Academy: https://physiquecoachingacademy.com

FOLLOW LAYNE

https://biolayne.com/podcasts/dr-layne-norton-podcast/ama-06-weight-loss-genetics-muscle-confusion-who-to-trust-and-more-episode-36

TIMESTAMPS

0:00:00 - Intro

0:00:55 - Training to Failure

0:02:58 - Muscle Confusion

0:05:06 - Muscle Mass for Longevity

0:07:05 - Physique Coaching Academy

0:08:06 - Hard Time Losing Weight

0:09:48 - Processed Food

0:11:24 - Metabolic Adaptation

0:12:58 - Who to Trust

0:18:55 - Wearables

0:21:13 - Workout Builder

0:22:08 - Good Genetics

0:27:02 - Love/Hate Most About My Job

0:30:17 - Training Evolution

0:32:55 - Quitting vs Letting Go

0:35:55 - Outro

SHOW NOTES

Overrated/Underrated: Muscle Building Edition Aug 31, 2026

Show notes

In the second installment of the Overrated/Underrated series, Dr. Layne Norton ranks the most talked-about muscle-building strategies as overrated, underrated, or properly rated — based purely on the evidence.

No hype. No bro-science. Just what the data actually says about what builds muscle, what doesn’t, and what’s been oversold.

Layne covers training intensity, proximity to failure, volume, rep ranges, range of motion, exercise selection, muscle confusion, protein timing, post-workout nutrition, and more! He also explains why he recently changed his mind on calorie surplus, why most people are not training as close to failure as they think, and why stretch/lengthened-position tension matters more than most lifters realize.

Whether you’re a coach, athlete, or just trying to build muscle efficiently, this episode cuts through the noise so you can stop wasting time on the overrated stuff and double down on what actually moves the needle.

#musclebuilding #hypertrophy #evidencedbasedfitness #DrLayneNorton #Biolayne

SPONSORS

• Workout Builder – Customized training programs for all experience levels: https://biolayne.com/workout-builder

• Outwork Nutrition - Evidence-Based Supplements to Support Your Hard Work: https://outworknutrition.com

LAYNE'S COMPANIES

Carbon Diet Coach: https://joincarbon.com/podcast

Outwork Nutrition: https://outworknutrition.com

REPS Research Review: https://biolayne.com/reps

Workout Builder: https://biolayne.com/workout-builder

Team Biolayne: https://biolayne.com/online-coaching

Physique Coaching Academy: https://physiquecoachingacademy.com

FOLLOW LAYNE

https://biolayne.com/podcasts/dr-layne-norton-podcast/overrated-underrated-muscle-building-edition-episode-35

TIMESTAMPS

0:00:00 - Intro

0:00:43 - Training Intensity

0:05:34 - Training to Failure

0:07:04 - Training Volume

0:09:07 - Rep Ranges

0:12:19 - Workout Builder

0:13:16 - Range of Motion

0:15:31 - Exercise Selection

0:18:02 - Muscle Confusion

0:19:29 - Tempo

0:20:54 - Training Frequency

0:22:13 - Protein Intake

0:22:54 - Carbohydrates

0:24:12 - Outwork Nutrition

0:25:39 - Fats

0:27:02 - Calorie Surplus

0:27:36 - Protein Timing

0:28:38 - Protein Quality

0:30:12 - Recomposition

0:32:15 - Post-Workout Nutrition

0:33:28 - Creatine

0:35:19 - Testosterone Boosters

0:35:51 - Outro

SHOW NOTES

The Ketogenic Diet with Dr. Dominic D'Agostino Aug 17, 2026

Show notes

In this episode of the Dr. Layne Norton Podcast, Layne sits down with renowned researcher and ketogenic diet expert Dr. Dominic D’Agostino to dive deep into the science of the ketogenic diet. Professor Dominic D’Agostino (University of South Florida Morsani College of Medicine / Institute for Human and Machine Cognition) is one of the leading voices on nutritional ketosis, exogenous ketones, and metabolic therapies. Together, they unpack what the research actually shows about keto – beyond the hype and social media claims.

They cover the mechanisms of ketosis, potential therapeutic applications (including epilepsy, metabolic health, neurological conditions, and ongoing research areas like cancer support), practical considerations for implementing a well-designed ketogenic approach, common misconceptions, protein and micronutrient needs, exogenous ketones, and how keto stacks up for fat loss, performance, and long-term adherence compared to other dietary strategies. Expect an evidence-based, no-BS conversation that prioritizes data over dogma.

#KetogenicDiet #Keto #DominicDAgostino #LayneNorton #NutritionScience #MetabolicHealth #EvidenceBasedNutrition #DrLayneNortonPodcast

SPONSORS

• David Protein - Buy 4 cartons, get 1 FREE at: https://davidprotein.com/pages/layne

• REPS Research Review: https://biolayne.com/reps

LAYNE'S COMPANIES

Carbon Diet Coach: https://joincarbon.com/podcast

Outwork Nutrition: https://outworknutrition.com

REPS Research Review: https://biolayne.com/reps

Workout Builder: https://biolayne.com/workout-builder

Team Biolayne: https://biolayne.com/online-coaching

Physique Coaching Academy: https://physiquecoachingacademy.com

FOLLOW LAYNE

https://biolayne.com/podcasts/dr-layne-norton-podcast/the-ketogenic-diet-with-dr-dominic-dagostino-episode-34

TIMESTAMPS

0:00:00 - Intro

0:02:37 - Dom's Background

0:05:57 - Ketones and Seizures

0:15:23 - Animal Research

0:18:42 - David Protein

0:20:17 - Mechanisms of Ketone Therapy

0:28:07 - Magnesium

0:29:12 - Dementia/Alzheimers

0:37:55 - Cancer

0:45:38 - REPS Research Review

0:46:29 - Cancer Cont.

1:16:50 - Muscle Hypertrophy

1:27:55 - Fasting

1:38:33 - Training

2:01:42 - Ranking Importance

2:04:34 - Last Question

2:20:13 - Outro

SHOW NOTES

Overrated/Underrated: Fat Loss Edition Aug 03, 2026

Show notes

In the first installment of a new series, Dr. Layne Norton ranks the most talked-about fat-loss strategies as overrated or underrated, based purely on the evidence. No hype. No bro-science. Just what the data actually says about what works, what doesn’t, and what’s been oversold.

Topics covered:

• Fasting

• Low-carb diets

• Whole foods

• Carbs at night

• Cardio

• Resistance training

• Circuit training classes

• Diet breaks

• Protein intake

• Meal timing & frequency

• Artificial sweeteners

• Weighing yourself consistently

• GLP-1s

• Fat burners

Layne breaks down the key studies, clarifies common misconceptions, and gives practical takeaways so you can stop wasting time on the overrated stuff and double down on what actually moves the needle. Whether you’re a coach, athlete, or just trying to lose fat efficiently, this episode cuts through the noise.

#WeightLossScience #FatLoss #DietBreaks #EvidenceBasedNutrition #DrLayneNorton #Biolayne #NutritionScience

SPONSORS

• Carbon Diet Coach – 14 day free trial: https://joincarbon.com/podcast

• Team Biolayne – One-On-One Coaching: https://biolayne.com/online-coaching

LAYNE'S COMPANIES

Carbon Diet Coach: https://joincarbon.com/podcast

Outwork Nutrition: https://outworknutrition.com

REPS Research Review: https://biolayne.com/reps

Workout Builder: https://biolayne.com/workout-builder

Team Biolayne: https://biolayne.com/online-coaching

Physique Coaching Academy: https://physiquecoachingacademy.com

FOLLOW LAYNE

https://biolayne.com/podcasts/dr-layne-norton-podcast/overrated-underrated-fat-loss-edition-episode-33

TIMESTAMPS

0:00:00 - Intro

0:01:27 - Fasting

0:07:16 - Low Carb Diets

0:09:51 - Team Biolayne Coaching

0:10:41 - Whole Foods

0:12:24 - Carbs at Night

0:14:34 - Cardio

0:16:05 - Resistance Training

0:17:52 - Circuit/Group Training

0:18:44 - Diet Breaks

0:20:38 - REPS Research Review

0:21:28 - Protein

0:23:53 - Meal Timing

0:24:31 - Artificial Sweeteners

0:31:10 - Weighing Yourself

0:33:07 - GLP1s

0:38:13 - Fat Burners

0:39:11 - Outro

SHOW NOTES

Sports Nutrition & Performance with Dr. Mike Ormsbee Jul 20, 2026

Show notes

In this episode, I sit down with Dr. Mike Ormsbee, Director of the Institute of Sports Science and Medicine at Florida State University. Mike is one of the sharpest, most pragmatic researchers in the field — a former hockey player turned leading expert on exercise, nutrition, fat metabolism, sleep, and performance.

We had an absolute blast geeking out for nearly two hours. Mike and I share very similar backgrounds (athletes who got into lifting and science for selfish reasons — getting jacked and lean), and it shows in how practical and grounded this conversation is.

What we covered:

• Mike’s journey from competitive ice hockey and early bodybuilding days to becoming a professor and running one of the top sports nutrition labs in the country

• Resistance training vs. endurance exercise for fat metabolism (what the cellular data actually shows)

• Mechanisms vs. real-world outcomes in fat loss

• Pre-sleep nutrition: Does eating protein (or anything) before bed ruin fat loss, sleep, or recovery?

• Interpreting science, research biases, publication issues, and why “what works for you” still matters

We also had some friendly disagreement on collagen, which I think you’ll really enjoy.

If you want evidence-based, no-BS discussion on training, nutrition timing, supplements, and how to actually apply the science to real life (whether you’re an athlete or just trying to stay healthy and jacked), this one is for you.

#DrLayneNorton #MikeOrmsbee #SportsNutrition #ResistanceTraining #PreSleepProtein #Collagen #FatMetabolism #EvidenceBasedFitness

SPONSORS

• Outwork Nutrition - Evidence-Based Supplements to Support Your Hard Work: https://outworknutrition.com

• Workout Builder – Customized training programs for all experience levels: https://biolayne.com/workout-builder

LAYNE'S COMPANIES

Carbon Diet Coach: https://joincarbon.com/podcast

Outwork Nutrition: https://outworknutrition.com

REPS Research Review: https://biolayne.com/reps

Workout Builder: https://biolayne.com/workout-builder

Team Biolayne: https://biolayne.com/online-coaching

Physique Coaching Academy: https://physiquecoachingacademy.com

FOLLOW LAYNE

TIMESTAMPS

0:00:00 - Intro

0:02:47 - Mike's Background

0:06:12 - The Start of Resistance Training Research

0:10:38 - Fat Metabolism

0:17:35 - Lipolysis vs Fat Loss

0:21:40 - Outwork Nutrition

0:23:08 - Research Considerations

0:28:45 - Hard Training Above All

0:33:16 - Risk Probabilities

0:35:10 - Sleep Nutrition Research

0:44:06 - Workout Builder

0:45:02 - Sleep Nutrition Research Cont.

0:45:50 - Practical Takaways

0:47:30 - Performance Outcomes

0:49:07 - Study Design Evolution

0:52:06 - Wearables

0:56:51 - Missing Sleep and Sleep Schedules

1:07:31 - Training or Competing at Night

1:11:11 - Nutrient Timing

1:18:01 - Carbs and Exercise Performance

1:31:27 - Collagen

1:42:47 - Research Discussion

1:49:46 - Final Question

1:59:47 - Outro

SHOW NOTES

https://biolayne.com/podcasts/dr-layne-norton-podcast/sports-nutrition-performance-with-mike-ormsbee-episode-32

Metabolic Adaptation Jul 06, 2026

Show notes

In this episode, Dr. Layne Norton delivers a comprehensive, evidence-based breakdown of metabolic adaptation — one of the biggest reasons why fat loss slows down and maintaining weight loss feels so difficult.

Layne explains exactly what metabolic adaptation is, how it affects every major component of energy expenditure (BMR, NEAT, exercise energy expenditure, and TEF), and the powerful neuroendocrine and behavioral changes that create an “energy gap” driving weight regain from both sides of the calorie equation.

He also covers the under-discussed adaptations in hunger hormones (leptin, ghrelin, GLP-1, PYY, CCK, etc.), brain responses to food, adipose tissue changes that favor fat storage, and whether rapid refeeding can increase fat cell number. The episode finishes with practical, research-backed strategies to minimize these adaptations and common myths (including whether “starvation mode” is real).

Whether you’re currently cutting, planning a fat loss phase, or struggling with weight maintenance, this episode will give you a clear scientific understanding of what’s happening in your body and how to work with these adaptations more effectively.

#MetabolicAdaptation #WeightLossScience #FatLoss #TDEE #BMR #NEAT #Leptin #Ghrelin #DietBreaks #EvidenceBasedNutrition #DrLayneNorton #Biolayne #NutritionScience

SPONSORS

• Carbon Diet Coach – 14 day free trial: https://joincarbon.com/podcast

• Team Biolayne – One-On-One Coaching: https://biolayne.com/online-coaching

LAYNE'S COMPANIES

Carbon Diet Coach: https://joincarbon.com/podcast

Outwork Nutrition: https://outworknutrition.com

REPS Research Review: https://biolayne.com/reps

Workout Builder: https://biolayne.com/workout-builder

Team Biolayne: https://biolayne.com/online-coaching

Physique Coaching Academy: https://physiquecoachingacademy.com

FOLLOW LAYNE

https://biolayne.com/podcasts/dr-layne-norton-podcast/metabolic-adaptation-episode-31

TIMESTAMPS

0:00:00 - Intro

0:02:50 - What is Metabolic Adaptation

0:06:18 - Components of TDEE

0:12:38 - BMR

0:27:22 - NEAT

0:31:10 - Exercise Expenditure

0:34:44 - TEF

0:35:16 - Leptin and Appetite

0:36:35 - Hormones

0:42:05 - Changes to the Brain

0:49:36 - The Energy Gap

0:50:17 - Changes to Adipose Tissue

0:57:44 - Rapid Regain After Weight Loss

1:03:04 - How to Minimize Metabolic Adaptation

1:10:57 - Myths

1:15:48 - Outro

SHOW NOTES

AMA 05 - Creatine, Plant Protein, Collagen, Fiber, GLP1s and More Jun 22, 2026

Show notes

In this listener Q&A, Layne dives deep into your most-asked questions on supplements, protein sources, cholesterol, weight-loss medications, and more. As always, he breaks down the actual research and gives no-BS, evidence-based takeaways you can actually use.

Topics covered in this episode:

• Creatine HCl – Supplementing with which form of creatine (hydrochloride vs others)? What does the research actually show?

• David Protein Bars – Thoughts on the lawsuit and bars failing label tests (lawsuit update included)

• Plant proteins & amino acids – Do they really miss certain essential amino acids? Should it fully count toward your total daily protein intake?

• Ashwagandha safety – Should you be worried about liver toxicity?

• Collagen supplements – Benefits for tendons, joints, injury recovery, and connective tissue (even if it’s not great for muscle building)

• Dietary fiber – Why it’s important for health and practical ways to get more (supplements vs whole foods)

• LDL cholesterol – Oxidized LDL and particle size: what actually matters and why the debate exists

• GLP-1 medications – Are they just a “quick fix”? Willpower, muscle loss concerns, and what happens with weight regain after stopping

• And more!

Whether you’re optimizing your supplement stack, navigating plant vs animal protein debates, or curious about the latest on GLP-1s and cholesterol, this episode delivers clear, science-backed answers.

#BioLayne #LayneNorton #QandA #AMA #EvidenceBasedNutrition #Creatine #PlantProtein #Ashwagandha #Collagen #DietaryFiber #LDLCholesterol #GLP1 #Ozempic #NutritionScience

SPONSORS

• Team Biolayne – One-On-One Coaching: https://biolayne.com/online-coaching

• REPS - Research Explained in Practical Summaries: https://biolayne.com/reps

LAYNE'S COMPANIES

Carbon Diet Coach: https://joincarbon.com/podcast

Outwork Nutrition: https://outworknutrition.com

REPS Research Review: https://biolayne.com/reps

Workout Builder: https://biolayne.com/workout-builder

Team Biolayne: https://biolayne.com/online-coaching

Physique Coaching Academy: https://physiquecoachingacademy.com

FOLLOW LAYNE