The Dr. Layne Norton Podcast

The Dr. Layne Norton Podcast is back with Part 2 of the highly anticipated Supplement Series! In Episode 23, Layne dives deep into his Tier 2 supplements — the ones with solid (but not quite elite) evidence for supporting strength, power, endurance, recovery, body composition, stress management, sleep, and overall training performance. Building on the Tier 1 foundations from Episode 22 (creatine, whey protein, and caffeine), Layne breaks down the science, mechanisms, optimal dosing, timing, safety profiles, and real-world takeaways for these promising options. No hype, just evidence-based insights to help you decide what's worth adding to your stack. In this episode, Layne covers: Ashwagandha — Boosts strength, lean mass, testosterone, recovery, sleep, and stress management as a powerful adaptogen. Betaine (Trimethylglycine) — Potential improvements in body composition, strength, power output, and recovery. Rhodiola Rosea — Enhances resistance training performance, endurance, VO2 max, fatigue resistance, recovery, and cognition. Citrulline (including Citrulline Malate) — Increases muscular endurance, reps to failure, nitric oxide production, and reduces fatigue. Beta-Alanine — Buffers acidity for better performance in high-intensity efforts (1–10 minutes), more reps in resistance training. Tart Cherry Extract — Reduces DOMS, speeds strength/power recovery, and lowers inflammation/oxidative stress markers. Melatonin — Improves sleep quality (with indirect benefits for body composition and recovery via better rest). Taurine — Supports endurance, acute power/strength, and recovery from muscle damage/DOMS. Carnitine — Aids recovery, reduces soreness, boosts power/volume, and may enhance high-intensity performance. Magnesium — Benefits exercise performance, recovery, and sleep — especially if you're deficient. Layne references key studies, meta-analyses, practical dosing protocols, side effects to watch for, and who might benefit most. Whether you're chasing PRs, better recovery, or optimized health, this episode cuts through the supplement noise with Layne's no-BS, science-first approach. SPONSORS • Outwork Nutrition - Evidence-Based Supplements to Support Your Hard Work: https://outworknutrition.com • David Protein - Buy 4 cartons, get 1 FREE at: https://davidprotein.com/pages/layne 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 http://www.facebook.com/laynenorton http://www.twitter.com/biolayne http://www.instagram.com/biolayne TIMESTAMPS 0:00:00 - Intro 0:04:05 - Conflict of Interest 0:05:17 - Ashwagandha 0:13:52 - Outwork Nutrition 0:15:28 - Betaine 0:20:59 - Rhodiola Rosea 0:25:04 - Citrulline 0:30:46 - David Protein 0:32:21 - Beta-Alanine 0:37:26 - Tart Cherry 0:42:18 - Melatonin 0:45:24 - Taurine 0:47:24 - L-Carnitine 0:51:35 - Magnesium 0:54:34 - Outro SHOW NOTES https://biolayne.com/podcasts/dr-layne-norton-podcast/supplement-series-tier-2-episode-23

The Dr. Layne Norton Podcast is back with the start of a brand-new Supplement Series! In Episode 22, Layne kicks things off by diving deep into his Tier 1 supplements — the ones with the strongest scientific evidence for real-world benefits in performance, body composition, strength, recovery, and even cognition. This episode covers the true MVPs that Layne considers essential (or close to it) for most people training hard: Creatine Monohydrate — Why it's called the most effective ergogenic aid ever, how it boosts lean mass, strength, repeated sprint/power performance, and even helps cognition (especially under stress like sleep deprivation). We bust myths about kidneys, water retention, and non-responders, plus practical dosing (5 g/day, loading optional). Whey Protein — The gold-standard for hitting leucine thresholds and maximizing muscle protein synthesis. How it supports lean mass gains, preserves muscle in a deficit, improves recovery and training volume over time — and why total daily protein matters way more than perfect timing. Caffeine — One of the most reliable acute performance boosters out there. It cranks up strength, power, endurance, repeated sprints, alertness, and reduces perceived effort — especially when fatigued. We cover optimal dosing (3–6 mg/kg), timing, habituation, sleep trade-offs, and who should be cautious. Layne breaks down the mechanisms, key meta-analyses, practical takeaways, dosing/timing strategies, safety profiles, and who might need to be careful with each one. No hype, no BS — just evidence-based insights to help you cut through the supplement noise. SPONSORS • Outwork Nutrition - Evidence-Based Supplements to Support Your Hard Work: https://outworknutrition.com • Carbon Diet Coach – 14 day free trial: https://joincarbon.com/podcast 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 http://www.facebook.com/laynenorton http://www.twitter.com/biolayne http://www.instagram.com/biolayne TIMESTAMPS 0:00:00 - Intro 0:01:24 - Tier 1 Supplement List 0:02:25 - Industry Shenanigans 0:04:01 - Tier 1 Criteria 0:04:56 - Conflicts of Interest 0:09:10 - How Creatine Works 0:13:09 - Creatine Physical Benefits 0:19:55 - Outwork Nutrition 0:21:22 - Creatine Physical Benefits Contd. 0:23:48 - Creatine Cognitive Benefits 0:27:23 - Creatine Safety 0:30:51 - Forms of Creatine 0:32:18 - How to Take Creatine 0:34:15 - Creatine Non-Responders 0:35:19 - Misc Considerations 0:36:11 - Whey Protein Quality 0:38:04 - Muscle Protein Synthesis 0:39:09 - Whey Protein Research 0:40:00 - Protein Intake 0:42:27 - Protein Health and Safety 0:43:16 - Forms of Whey Protein 0:47:13 - Whey Protein Dosing 0:49:05 - Misc Considerations 0:50:42 - Carbon Diet Coach 0:51:42 - How Caffeine Works 0:53:23 - Research Outcomes 0:57:03 - Timing/Dosing 0:57:30 - Cognitive Effects 0:58:06 - Health Considerations 0:58:57 - Training Recommendations 1:00:44 - More Dosing 1:03:11 - Caffeine + Creatine 1:04:18 - Misc Considerations 1:05:10 - Closing Thoughts 1:06:21 - Outro SHOW NOTES https://biolayne.com/podcasts/dr-layne-norton-podcast/

In this episode, I’m joined by James Krieger, editor of REPS (Research Review for Exercise & Physique Science), to break down what the meta-analyses really say about building muscle. We cover: • The single most important driver of hypertrophy • The dose–response relationship between volume and muscle growth • Is there a cap to effective volume? • Training to failure: necessary or overrated? • Frequency: how often should you train a muscle? • Stretch-mediated hypertrophy and long-length partials • Why some volume studies appear to “disagree” If you’re tired of social media hot takes and want to understand what the totality of evidence actually shows, this episode is for you. James and I also discuss how we evaluate research quality and why context matters when interpreting studies, something we do every month inside the issues of REPS, where we break down the latest exercise and physique research so you don’t have to. If you want deeper dives into the actual studies discussed in this episode (and many more), check out REPS at https://biolayne.com/reps SPONSORS • REPS - Research Explained in Practical Summaries: https://biolayne.com/reps • 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 http://www.facebook.com/laynenorton http://www.twitter.com/biolayne http://www.instagram.com/biolayne TIMESTAMPS 0:00:00 - Intro 0:02:39 - James Background 0:04:01 - OG Message Boards 0:06:24 - Who To Listen To 0:15:01 - REPS 0:15:53 - Hypertrophy 0:26:02 - Compound vs Isolation Movements 0:33:05 - Subjective Feelings on Training 0:37:50 - Training Flexibility 0:43:22 - Training Volume 0:47:05 - Defining Sets 0:51:59 - Volume Analysis 1:02:27 - Research Challenges 1:08:12 - Workout Builder 1:09:08 - Study Discrepancies 1:16:55 - High vs Low Volume 1:22:40 - Time Constraints 1:25:15 - Volume Cycling 1:30:11 - Volume Adaptation 1:34:37 - Range of Motion 1:44:35 - What Have You Changed Your Mind On 1:59:36 - Outro SHOW NOTES https://biolayne.com/podcasts/dr-layne-norton-podcast/the-science-of-muscle-building-with-james-krieger-episode-21

In this episode, Layne Norton, PhD, dissects the landmark 2025 systematic review & meta-analysis in Advances in Nutrition: "The Effects of Aspartame on Glucose, Insulin, and Appetite-Regulating Hormone Responses in Humans". (PMID: 40381807) This episode is perfect if you've heard claims like "diet soda spikes insulin," "artificial sweeteners cause diabetes," or "aspartame is toxic" — Layne uses this gold-standard review to separate science from fear-mongering. If you're into evidence-based nutrition, skeptical of viral health scares, or just want to know if your Diet Coke habit is secretly wrecking your metabolism — this episode has the receipts. Subscribe for more deep-dive breakdowns of the latest research, and drop a comment: Do you use aspartame? Has this changed your view? SPONSORS • Outwork Nutrition - Evidence-Based Supplements to Support Your Hard Work: https://outworknutrition.com • David Protein - Buy 4 cartons, get 1 FREE at: https://davidprotein.com/pages/layne 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 http://www.facebook.com/laynenorton http://www.twitter.com/biolayne http://www.instagram.com/biolayne TIMESTAMPS 0:00:00 - Intro 0:02:53 - What is Aspartame 0:05:15 - Health Claims 0:11:26 - How Aspartame is Metabolized 0:14:15 - HRCTs 0:15:56 - Outwork Nutrition 0:18:06 - Study Overview 0:19:25 - Inclusion Criteria 0:31:43 - Results 0:40:38 - David Protein 0:42:13 - Results Cont. 0:49:51 - Discussion 0:58:53 - Conclusion SHOW NOTES https://biolayne.com/podcasts/dr-layne-norton-podcast/study-deep-dive-does-aspartame-increase-insulin-episode-20

In this wide-ranging Q&A episode, I tackle some of the most debated topics in nutrition, training, and health — and separate what the evidence actually shows from what’s just noise. We start with the new food guide pyramid and whether it reflects the current science, then zoom out to look at how the U.S. compares globally in calorie consumption. From there, we dig into protein intake — how much is really needed to support muscle mass and function in healthy adults, and what the best human data actually tells us. I spend a significant portion of the episode unpacking saturated fat, cardiovascular disease, and cholesterol. We walk through randomized trials, systematic reviews, Mendelian randomization data, and mechanistic evidence to explain why LDL and apolipoprotein B matter, how dietary fats influence cardiovascular risk, and why some popular narratives around butter, seed oils, and lipid oxidation don’t hold up when you zoom out to the totality of human evidence. I also answer practical questions on fat loss for people who feel burned out by calorie counting — what to do if tracking feels like a full-time job, where the most reliable calorie data actually comes from, and how to approach weight loss without falling into metabolic myths around insulin, glucose spikes, or arbitrary blood sugar cutoffs. On the training side, we talk about whether the general public should prioritize strength or hypertrophy, what the data says about strength as a predictor of longevity, machines versus free weights, optimal rep ranges for muscle growth, and why different loading schemes can all work when programmed correctly. I address common myths like creatine and hair loss, explain the biomechanics behind sumo versus conventional deadlifts (and why resetting between reps isn’t “cheating”), and share how I personally eat for health while still applying the same evidence-based principles I recommend to others. We wrap up with genetics and obesity — how much your genes matter, whether specific variants should change how you eat, and why most people don’t need genetically tailored macro ratios to make progress. If you’re tired of oversimplified takes, fear-based nutrition advice, and cherry-picked mechanisms, this episode is a deep dive into what the best human research actually says — and how to apply it in the real world. SPONSORS • Team Biolayne – One-On-One Coaching: https://biolayne.com/online-coaching • David Protein - Buy 4 cartons, get 1 FREE at: https://davidprotein.com/pages/layne 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 http://www.facebook.com/laynenorton http://www.twitter.com/biolayne http://www.instagram.com/biolayne TIMESTAMPS 0:00:00 - Intro 0:00:48 - New Food Guide Pyramid 0:10:46 - Counting Calories 0:15:28 - Biolayne Coaching 0:16:19 - Calorie Databases 0:17:53 - Strength vs Hypertrophy 0:20:16 - Diet for Optimal Health 0:25:43 - Addressing Seed Oil Critique 0:43:29 - David Bars 0:45:03 - Genetics and Obesity 0:47:02 - Glucose and Insulin 0:50:46 - Machines vs Free Weights 0:52:13 - Creatine and Hair Loss 0:53:54 - Deadlift Form 0:59:42 - Rep Range for Hypertrophy 1:02:56 - Outro SHOW NOTES https://biolayne.com/podcasts/dr-layne-norton-podcast/ama-03-episode-19

Building muscle doesn’t happen in the gym alone. In Part 2 of this series, I break down the nutrition and supplementation variables that actually matter for maximizing muscle growth and which ones are overhyped or misunderstood. We start with protein: how much you really need, why protein quality matters, the role of essential amino acids and leucine in stimulating muscle protein synthesis, and how protein distribution across the day can influence results. I also dive into how protein needs change with age, why older adults require higher per-meal and daily protein intakes, and practical recommendations to offset age-related anabolic resistance. From there, we cover energy intake: how caloric deficits impair muscle protein synthesis, why massive surpluses don’t accelerate lean mass gains in trained lifters, and how to think about maintenance versus small surpluses depending on training status. Finally, I break down the supplements that are actually supported by strong evidence — including creatine and whey protein: what they do, how they work, and how to use them effectively. We also cover common factors that can sabotage muscle growth, like smoking, excessive alcohol, poor sleep, and inappropriate use of NSAIDs or high-dose antioxidants. If you want a clear, science-based framework for using nutrition and supplements to support muscle growth, without gimmicks or misinformation, then this episode is for you. SPONSORS • Carbon Diet Coach – 14 day free trial: https://joincarbon.com/podcast • 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 http://www.facebook.com/laynenorton http://www.twitter.com/biolayne http://www.instagram.com/biolayne TIMESTAMPS 0:00:00 - Intro 0:05:02 - Most Important Thing 0:05:35 - Protein Structure 0:07:09 - Protein Digestion 0:09:55 - Protein RDA 0:10:40 - Nitrogen Balance 0:12:24 - Muscle Turnover 0:14:09 - Amino Acids 0:19:35 - mTOR 0:23:12 - Carbon Diet Coach 0:24:12 - How Much Protein 0:29:56 - Protein Distribution 0:39:08 - Protein and Aging 0:45:04 - Protein Quality 0:50:50 - Outwork Nutrition 0:52:17 - Calories 1:01:23 - Supplements 1:05:16 - Things to Avoid 1:13:10 - Outro SHOW NOTES https://biolayne.com/podcasts/dr-layne-norton-podcast/keys-to-building-muscle-part-2-training-episode-18

How do muscles actually grow — and what really matters for hypertrophy? In this episode, I break down muscle growth from the ground up, starting with muscle structure and working all the way through the practical training variables that actually drive hypertrophy. We cover how muscle fibers are built, why muscle cells are uniquely multi-nucleated, and how satellite cells and myonuclei influence growth potential and long-term adaptations (including the concept of “muscle memory”). From there, we dig into how resistance training shifts net protein balance, why muscle protein synthesis and breakdown both rise with training, and why hypertrophy is often delayed when people first start lifting. A major focus of this episode is mechanotransduction — how mechanical loading from resistance training is converted into chemical signals that stimulate muscle growth. We unpack what we know (and don’t know) about mTOR signaling, phosphatidic acid, kinase pathways, and why mechanical tension is the primary driver of hypertrophy. From there, the episode gets highly practical. We break down: • Why proximity to failure matters more than load • How volume really works (and why “dose-dependent” doesn’t mean linear) • The role of training frequency and how to distribute volume • Why stretch and lengthened positions matter for growth • Load and rep ranges for hypertrophy vs strength • Exercise selection, machines vs free weights, and compound vs isolation lifts • Rep tempo, intensity techniques, and what doesn’t meaningfully affect growth • Why systemic hormone spikes from training don’t predict hypertrophy I close with clear, evidence-based takeaways you can actually apply: how hard to train, how much volume most people need, when failure makes sense, how to structure exercises, and how to prioritize effort, recovery, and adherence over gimmicks. If you want a science-based framework for building muscle — without myths, hype, or unnecessary complexity — this episode lays it out step by step. SPONSORS • Workout Builder – Customized training programs for all experience levels: https://biolayne.com/workout-builder • 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 http://www.facebook.com/laynenorton http://www.twitter.com/biolayne http://www.instagram.com/biolayne TIMESTAMPS 0:00:00 - Intro 0:04:53 - Muscle Function 0:06:23 - Muscle Fibers 0:10:48 - Satellite Cells 0:13:47 - Myonuclei Fusion 0:15:04 - Drug Testing Implications 0:20:17 - Lifetime Natty 0:21:14 - Trans Athletes 0:24:02 - Workout Builder 0:24:58 - Sarcomeres 0:27:23 - Hypertrophy vs Hyperplasia 0:30:06 - Increase in Muscle Cell Size 0:31:00 - Net Protein Balance 0:31:57 - Muscle Protein Breakdown 0:37:52 - Mechanotransduction 0:39:32 - Biochemical Explanation 0:49:05 - Mechanical Tension 0:50:06 - Training Intensity 0:55:32 - Muscular Failure 1:01:54 - Team Biolayne 1:02:44 - Training Volume 1:15:38 - Training Frequency 1:20:45 - Muscle Stretch 1:22:30 - Load & Reps 1:26:42 - Exercise Selection & Order 1:29:24 - Rep Tempo 1:30:58 - Other Considerations 1:33:15 - Systemic Hormones 1:35:10 - Practical Takeaways 1:41:56 - Outro SHOW NOTES https://biolayne.com/podcasts/dr-layne-norton-podcast/keys-to-building-muscle-part-1-training-episode-17

In this Building Muscle Masterclass, I sit down with Dr. Stu Phillips — the world’s most cited researcher in exercise science and protein metabolism. If you care about building muscle, eating enough protein, lifting smarter, or cutting through the noise in the fitness world, this is a must-listen. Stu and I go deep on the biggest questions in hypertrophy and nutrition, backed by some of the most important studies in the field: • What actually drives muscle growth and what most people still get wrong • How much protein you should really eat to maximize hypertrophy (and what the meta-analyses say) • Whether high-protein diets harm your kidneys (spoiler: nope) • Plant vs. animal protein: does the source matter, or is it all about leucine? • Do hormone spikes from training matter for gains? • Should women change their programming based on menstrual cycle phase? • The truth about “lifting heavy” — do you need it for hypertrophy? And MORE If you want the clearest, most up-to-date breakdown of protein science and muscle growth from the guy who literally did the research I base many of my recommendations on… this is your episode. SPONSORS • Carbon Diet Coach – 14 day free trial: https://joincarbon.com/podcast • 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 http://www.facebook.com/laynenorton http://www.twitter.com/biolayne http://www.instagram.com/biolayne FOLLOW STU https://www.instagram.com/mackinprof http://www.twitter.com/mackinprof TIMESTAMPS 0:00:00 - Intro 0:01:50 - Background 0:08:33 - Biochemistry First 0:12:02 - Student Experience 0:14:53 - Single Most Important Thing for Muscle Growth 0:16:04 - Mechanisms of Hypertrophy 0:19:48 - Consistency is Key 0:21:46 - Muscle Growth and Hormones 0:28:34 - Acute vs Chronic 0:32:42 - Cortisol 0:36:19 - Carbon Diet Coach 0:37:19 - Muscle, Hormones, and Training for Women 0:49:56 - Training Auto-Regulation 0:55:42 - How Much Protein 1:08:06 - Workout Builder 1:09:02 - Protein and Kidneys 1:26:20 - Muscle and Metabolic Health 1:30:05 - Cell Journal Controversy 1:34:45 - Plant vs Animal Protein 1:38:50 - Protein Distribution 1:47:40 - Muscle for Disease Prevention 1:51:20 - Carnivore Diet 1:52:33 - Rep Ranges for Hypertrophy 1:53:54 - Creatine 1:55:12 - Final Question 1:57:12 - Outro SHOW NOTES https://biolayne.com/podcasts/dr-layne-norton-podcast/building-muscle-masterclass-protein-and-lifting-with-dr-stu-phillips-episode-16

In this week’s Q&A episode, I dig into your most common questions — from supplements to training to nutrition — and break them down with actual data, not influencer mythology. If you’ve ever wondered whether collagen is worth the hype, if fiber does more than “help you poop,” or whether turkesterone is anything more than TikTok creatine-with-a-fedora… this episode is for you. We cover: • Collagen: Does it help joints? Skin? Connective tissue? Muscle? I walk through the clinical trials (including the ones influencers never mention) and explain where collagen actually works… and where it absolutely doesn’t. • Fiber: Yes, it helps your gut — but that’s just the start. We look at the research on mortality risk, insulin resistance, weight loss, inflammation, CKD, energy balance, colon cancer, and why higher fiber intake consistently predicts better health across multiple systems. • Turkesterone & Ecdysteroids: The internet loves calling this “natural anavar.” The human data… does not. I break down the preliminary studies, the animal research, and what’s real versus what’s marketing. • Burnout & Training Balance: How I manage training, work, and life without flaming out — and what actually matters for long-term consistency. • Protein Needs After 40: Do you need more protein as you age? What does the research say about anabolic resistance, amino acid signaling, and muscle protein synthesis in older lifters? • Things That Hurt Muscle Growth: Ice baths, alcohol, smoking, NSAIDs, corticosteroids — we go through the actual evidence on what blunts hypertrophy, what doesn’t, and what matters in the real world. • Sugar & Weight Gain: Do non-diabetics need to “fear” sugar? Or does it really come down to calories? We dig into metabolic ward studies, DIETFITS, high-sucrose diets, and the boring reality that calorie balance still wins. • Men vs. Women in Training & Nutrition: Sex differences in hypertrophy, strength gains, metabolic rate, and menstrual cycle effects on performance — what’s real and what’s bro-science? • Training Over 50: How many sets do you actually need to build muscle after 50? We review the dose-response data, multi-set vs single-set research, and the RCTs showing older adults can grow — there are no “non-responders.” All research is cited directly from the studies mentioned — RCTs, meta-analyses, mechanistic papers, and long-term cohorts. If you want evidence without the nonsense, this is your episode. *SPONSORS* • Workout Builder – Customized training programs for all experience levels: https://biolayne.com/workout-builder • Physique Coaching Academy - Advanced Coaching and Nutrition Education for Personal Trainers: https://physiquecoachingacademy.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 http://www.facebook.com/laynenorton http://www.twitter.com/biolayne http://www.instagram.com/biolayne *TIMESTAMPS* 0:00:00 - Intro 0:01:02 - Collagen? 0:09:18 - Benefits of fiber? 0:15:23 - Workout Builder 0:16:18 - Turkesterone? 0:18:56 - How do I avoid burnout? 0:25:56 - How do I train? 0:27:31 - More protein over age 40? 0:30:19 - Sugar consumption? 0:35:04 - Physique Coaching Academy 0:36:05 - Men vs women building muscle? 0:40:35 - Optimal number of sets over age 50? 0:46:04 - What negatively impacts muscle growth?

Ultra-processed foods (UPFs) get a lot of negative press, but are they always as bad as people think? In this episode, I sit down with researcher Samuel Dicken, who recently led a high-profile randomized controlled trial on UPFs that challenged some long-held assumptions. We dig into what his study found, why not all UPFs are created equal, and how the way we consume them might matter more than the processing label itself. At the same time, we explore why sticking with mostly minimally processed foods is still a sound piece of nutrition advice. If you’ve ever wondered whether “ultra-processed” automatically means “unhealthy,” or how to make sense of the latest UPF research, you won’t want to miss this conversation. SPONSORS • David Protein - Buy 4 cartons, get 1 FREE at: https://davidprotein.com/pages/layne • Carbon Diet Coach – 14 day free trial: https://joincarbon.com/podcast 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 http://www.facebook.com/laynenorton http://www.twitter.com/biolayne http://www.instagram.com/biolayne FOLLOW SAM https://www.instagram.com/drsamueldicken http://www.twitter.com/SamuelDickenUK TIMESTAMPS 0:00:00 - Intro 0:02:16 - Study Design 0:12:07 - Study Results 0:14:03 - NOVA Food Classification 0:18:53 - Research Misinterpretations 0:21:04 - Food Choices 0:24:34 - Zero Calorie Beverages 0:31:40 - Coke HFCS vs Cane Sugar 0:34:07 - David Protein 0:35:42 - Unintended Consequences 0:43:55 - LDL Cholesterol 0:47:50 - Ultra-Processed Foods Good or Bad? 0:53:11 - Are Ultra-Processed Foods Addictive? 1:02:10 - Carbon Diet Coach 1:03:10 - Nuance of Ultra-Processed Foods 1:07:35 - Negative Effects of UPFs Independent of Calories 1:13:09 - Criticism of Study Design 1:16:48 - Government Regulation 1:23:58 - Behavior Changes 1:29:37 - Animal vs Plant Based 1:33:08 - Personal Diet Habits 1:35:16 - Use Cases For UPFs 1:38:33 - The Practical Realities of Research 1:45:24 - What Have You Changed Your Mind On 1:49:14 - PhD Discussion 1:52:42 - Outro SHOW NOTES https://biolayne.com/podcasts/dr-layne-norton-podcast/ultra-processed-foods-with-dr-samuel-dicken-episode-14

Creatine is SAFE, the verdict is in! After decades of people claiming that creatine will wreck your kidneys, liver, & various other claims, a new study has put these myths to bed. In my latest episode of the Dr. Layne Norton Podcast, I go DEEP on the most comprehensive dataset to date: a brand new meta-analysis by Kreider et al. (2025) which reviewed 250+ studies, covering over 26,000 participants, some lasting more than a decade, and examined nearly 50 potential side effects. The verdict? Absolutely no evidence of harm. I broke down the full paper, the methods, and what this means for athletes and everyday lifters in the latest episode of the podcast. SPONSORS • Outwork Nutrition - Evidence-Based Supplements to Support Your Hard Work: https://outworknutrition.com • 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 http://www.facebook.com/laynenorton http://www.twitter.com/biolayne http://www.instagram.com/biolayne TIMESTAMPS 0:00:00 - Intro 0:01:33 - Meta Analysis Overview 0:02:14 - Creatine is NOT a Steroid 0:03:10 - ATP 0:05:13 - Creatine from Body and Food 0:06:05 - Creatine Non-Responders 0:06:27 - Creatine Dose 0:07:10 - Creatine Benefits 0:10:18 - Outwork Nutrition 0:11:46 - Interesting Associations 0:13:48 - Safety Questions 0:15:03 - Importance of Placebo 0:17:05 - Study Methods 0:20:05 - Study Results 0:26:08 - REPS Research Review 0:26:57 - Hair Loss 0:29:04 - Creatine is Safe and Effective 0:30:54 - Types of Creatine 0:36:54 - Creatine for Kids 0:38:50 - Recommendations 0:39:39 - Outro SHOW NOTES https://biolayne.com/podcasts/dr-layne-norton-podcast/study-deep-dive-creatine-is-safe-episode-13

Is sugar really to blame for the obesity epidemic? In this episode, I break down one of the most common nutrition myths. Using evidence from epidemiology, randomized controlled trials, and meta-analyses, Layne explains why sugar and high fructose corn syrup aren’t the independent culprits they’re often made out to be. Instead, he reveals what the research actually says about calories, metabolism, and how oversimplified narratives mislead the public. If you’ve ever been told “sugar is poison,” this episode will challenge your perspective with science, not fear. SPONSORS • REPS Research Review: https://biolayne.com/reps • Carbon Diet Coach – Achieve your goals with Carbon’s adaptive macro coaching app: https://joincarbon.com/podcast 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 http://www.facebook.com/laynenorton http://www.twitter.com/biolayne http://www.instagram.com/biolayne TIMESTAMPS 0:00:00 - Intro 0:02:49 - Research Funding and Bias 0:14:52 - Previous Beliefs on Sugar 0:15:31 - Types of Sugar 0:17:42 - Previous Beliefs on HFCS 0:19:37 - Leptin 0:23:56 - Gary Taubes 0:24:33 - REPS 0:25:22 - Carbohydrate Insulin Model of Obesity 0:27:42 - The Case for Sugar Causing Obesity 0:30:08 - The Moment I Started to Change My Mind 0:32:29 - Ice Cream 0:34:18 - Researching Sugar 0:39:15 - Mechanisms vs Outcomes 0:41:10 - Classic Study 0:42:28 - Mark Haub Twinkie Diet 0:45:46 - Carbon Diet Coach 0:46:46 - Metabolic Health 0:48:03 - Glycemic Index 0:49:51 - Sugar Intake vs Calorie Intake 0:52:30 - Sugar Addiction 0:54:21 - Let's Be Clear 0:56:36 - Data Over Feelings SHOW NOTES https://biolayne.com/podcasts/dr-layne-norton-podcast/did-sugar-cause-the-obesity-epidemic-episode-12

Building muscle isn’t just about aesthetics — it’s about survival. 💪 In this episode of The Dr. Layne Norton Podcast, I break down why muscle is the most underrated organ of health. You’ll hear how it lowers your risk of cardiovascular disease, cancer, infections, Alzheimer’s, and depression — while also protecting against falls, fractures, and the effects of aging. We’ll dive into: - How muscle acts like an endocrine organ, releasing myokines that fight disease and slow tumor growth. - Why more muscle means longer life, better quality of life, and faster recovery if you get sick. - The myth that you “can’t build muscle after a certain age” — and why it’s total BS. - How just 50 minutes of resistance training a week can change your health trajectory. If you want to live longer, feel stronger, and age on your own terms, this is the episode you don’t want to skip. SPONSORS • Workout Builder – Customized training programs for all experience levels: https://biolayne.com/workout-builder • 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 http://www.facebook.com/laynenorton http://www.twitter.com/biolayne http://www.instagram.com/biolayne TIMESTAMPS 0:00:00 - Intro 0:02:18 - Muscle for Vanity 0:03:39 - Cultural Perception of Muscles 0:06:13 - Women in the Gym 0:08:11 - Muscle for Health 0:10:34 - Sarcopenia 0:15:28 - Insulin Sensitivity 0:22:59 - Workout Builder 0:23:54 - Sink Metaphor 0:26:07 - Organ of Health 0:28:11 - Quality of Life 0:32:35 - Cardiovascular Disease Mortality 0:36:35 - Cancer Mortality 0:42:44 - Other Mortality 0:44:45 - Risk of Disease 0:49:22 - Mental Health 0:56:19 - Pain & Injuries 0:57:35 - Team Biolayne 0:58:26 - Wasting Diseases 1:00:59 - Anyone Can Build Muscle 1:03:20 - Outro SHOW NOTES https://biolayne.com/podcasts/dr-layne-norton-podcast/why-you-should-try-to-build-muscle-episode-11

Learn how to build muscle from the world's most renowned researcher on muscle growth, Professor Brad Schoenfeld. In this absolute masterclass, Dr. Schoenfeld lays out the non-negotiables for muscle growth, what matters most, what matters least, and how to practically implement these recommendations. If you care about building muscle, you do not want to miss this episode. SPONSORS • Workout Builder – Customized training programs for all experience levels: https://biolayne.com/workout-builder • 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 http://www.facebook.com/laynenorton http://www.twitter.com/biolayne http://www.instagram.com/biolayne FOLLOW BRAD https://www.instagram.com/bradschoenfeldphd http://www.twitter.com/bradschoenfeld TIMESTAMPS 0:00:00 - Intro 0:03:20 - How Brad Got Started 0:08:24 - Vanity vs Health 0:14:46 - Muscle Quality 0:16:54 - Muscle and Insulin Resistance 0:22:00 - Most Important Thing for Hypertrophy 0:23:38 - Training to Failure 0:34:51 - Misinformation on Social Media 0:39:02 - Mechanical Tension 0:46:21 - Training Volume 0:52:24 - Workout Builder 0:54:45 - Dose Response 0:59:27 - Overtraining 1:07:19 - Muscle Damage and Soreness 1:14:35 - Mechanisms vs Outcomes 1:19:52 - Cortisol 1:21:15 - Acute vs Chronic 1:24:04 - Mechanisms vs Outcomes 1:25:43 - REPS Research Review 1:26:32 - Research on Volume 1:34:01 - Training Frequency 1:40:06 - Range of Motion 1:46:27 - Intensity Tricks 1:50:32 - Rep Cadence 1:58:03 - Exercise Selection 2:04:43 - Final Question 2:13:53 - Outro SHOW NOTES https://biolayne.com/podcasts/dr-layne-norton-podcast/how-to-build-muscle-masterclass-with-professor-brad-schoenfeld-episode-10

The carnivore diet. The keto diet. Intermittent fasting. Plant based. The [insert diet here]... There are so many popular diets out there being promoted by various diet tribes, many of which have limited evidence for their efficacy. All of which have various positives and negatives associated with them. In this episode, I systematically break down some of the most popular diets and discuss both the positives and negatives to these dietary approaches. If you are confused by all the noise on social media, this episodes is a MUST LISTEN to help simplify things for you! SPONSORS • Carbon Diet Coach – Achieve your goals with Carbon’s adaptive macro coaching app: 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 http://www.facebook.com/laynenorton http://www.twitter.com/biolayne http://www.instagram.com/biolayne TIMESTAMPS 0:00:00 - Intro 0:01:47 - Bodybuilding History 0:09:42 - Flexible Dieting 0:25:33 - Carbon Diet Coach 0:26:33 - Mediterranean Diet 0:30:10 - Plant Based Diet 0:39:55 - Low Carb Diets 0:48:30 - Team Biolayne 0:49:20 - Carnivore Diet 0:59:13 - Fasting Diets 1:06:54 - Summary SHOW NOTES https://biolayne.com/podcasts/dr-layne-norton-podcast/pros-and-cons-of-popular-diets-episode-9

Not everyone has the time or desire to go to school and get a PhD or a Master's degree in a scientific field. Even getting a scientific degree does not ensure that you will be able to read and interpret research appropriately. But just because you may not have a scientific degree or the desire to achieve one, doesn't mean you can't still learn to think like a scientist. This isn't about a fancy education... it's about a state of mind and way of thinking. It's less complicated than you might think and there are some simple, systematic ways to ask questions and evaluate evidence that anyone can implement. In this episode I break down how YOU can think like a scientist and be better equipped to evaluate and interpret evidence. SPONSORS • REPS Research Review: https://biolayne.com/reps • Physique Coaching Academy - Advanced Coaching and Nutrition Education for Personal Trainers: https://physiquecoachingacademy.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 http://www.facebook.com/laynenorton http://www.twitter.com/biolayne http://www.instagram.com/biolayne TIMESTAMPS 0:00:00 - Intro 0:03:57 - Areas of Expertise 0:10:12 - The Scientific Method 0:12:47 - Politics vs Science 0:17:07 - Why Study Results Vary 0:22:26 - REPS Research Review 0:23:16 - Research Funding 0:27:06 - How To Read Research 0:29:29 - Scientific Consensus 0:30:58 - Skepticism 0:34:51 - Hierarchy of Evidence 0:39:51 - Physique Coaching Academy 0:40:52 - Hierarchy of Evidence Continued 0:45:40 - The Power of Placebo 0:47:50 - Single vs Double Blind 0:49:44 - Meta Analysis 0:51:04 - Mechanisms vs Outcomes 0:55:54 - Cherry Picking Data 0:57:28 - Practical Considerations of Research 1:00:40 - Outro SHOW NOTES https://biolayne.com/podcasts/dr-layne-norton-podcast/how-to-think-like-a-scientist-episode-8

In this episode I take YOUR questions! Topics covered in this AMA: • How much protein is used for building muscle? • Is creatine safe for kids? • Does separating fats/carbs amongst different meals lead to additional fat loss benefits? • Should you avoid high protein diets if you’re worried about cancer? • Does creatine affect brain health? • Do OTC pain killers affect muscle growth? • What’s the best way to retain muscle on intermittent fasting? • Can you gain fat eating too much protein? • Why do some people have an easier time staying lean than others? • Does alcohol negatively affect weight loss? SPONSORS • Outwork Nutrition - Evidence-Based Supplements to Support Your Hard Work: https://outworknutrition.com • Physique Coaching Academy - Advanced Coaching and Nutrition Education for Personal Trainers: https://physiquecoachingacademy.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 http://www.facebook.com/laynenorton http://www.twitter.com/biolayne http://www.instagram.com/biolayne TIMESTAMPS 0:00:00 - Intro 0:01:14 - Creatine For Kids 0:05:28 - What Form of Creatine 0:10:43 - Separating Carbs and Fats 0:13:47 - mTOR and Cancer 0:17:41 - Outwork Nutrition 0:19:25 - Protein and Gluconeogenesis 0:23:19 - Protein for Muscle Building 0:31:10 - Protein and Body Fat 0:36:01 - Nutrition Science Education 0:42:16 - Physique Coaching Academy 0:43:18 - Anti-Inflammatory Medicine and MPS 0:46:18 - Creatine for Brain Health 0:47:32 - What Keeps Thinner People Thin 0:52:52 - Alcohol and Weight Loss 0:54:08 - Fasting and Muscle Mass 0:56:53 - Outro SHOW NOTES https://biolayne.com/podcasts/dr-layne-norton-podcast/ama-protein-intake-creatine-weight-loss-episode-7 *DISCLAIMER* This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions.

Over 100 million adults (42.4%) are obese in America. Obesity comes with substantial health risks & impacts on quality of life as well as mental health. As such, nearly half of adults in the US attempt weight loss on a yearly basis but the number of people who are successful in losing weight and successfully maintaining that weight loss are extremely low. Moreover, the amount of misinformation surrounding fat loss is overwhelming. In this podcast, Dr. Norton breaks down the most important things to consider for a successful weight loss lifestyle program to have success and maintain it for the long term. SPONSORS • Fat Loss Forever by Layne Norton PhD: https://biolaynestore.com • Carbon Diet Coach – Achieve your goals with Carbon’s adaptive macro coaching app: 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 http://www.facebook.com/laynenorton http://www.twitter.com/biolayne http://www.instagram.com/biolayne TIMESTAMPS 0:00:00 - Intro 0:03:33 - Obesity Risks 0:05:36 - Realities of Being Shredded 0:10:00 - Fat Loss Forever 0:11:32 - Information Overload 0:14:10 - Experts vs Star Power 0:17:48 - Rebounding After Weight Loss 0:20:43 - #1 Thing for Weight Loss 0:23:20 - Self Efficacy 0:27:22 - Carbon Diet Coach 0:28:22 - Social Support 0:30:46 - Greater Initial Weight Loss 0:32:36 - Tailoring to Diet Preference 0:34:50 - Increase Protein Intake 0:35:06 - Monitoring & Measuring 0:36:18 - Biochemistry of Fat Loss 0:42:45 - Debunking Insulin Myths 0:46:28 - All About Calories 0:52:24 - Team Biolayne Coaching 0:53:15 - Energy Balance Deep Dive 1:00:20 - Tracking Errors 1:02:54 - Weight Fluctuations 1:04:49 - Hormones 1:06:12 - Exercise 1:11:17 - Self Monitoring 1:12:41 - Macronutrients 1:16:06 - Sleep 1:19:21 - Supplements 1:20:51 - Conclusion SHOW NOTES https://biolayne.com/podcasts/dr-layne-norton-podcast/what-really-matters-for-fat-loss-episode-6

The mark of any good scientist is their willingness to change their mind based on evidence. No matter how strongly we feel about a topic, we must always consider new data, and if the data is strong enough over time, we change our minds. In this episode, Dr. Norton goes down a list of the things he felt most strongly about and later changed his mind on as new data emerged. SPONSORS • Outwork Nutrition - Evidence-Based Supplements to Support Your Hard Work: https://outworknutrition.com • 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 http://www.facebook.com/laynenorton http://www.twitter.com/biolayne http://www.instagram.com/biolayne TIMESTAMPS 0:00:00 - Intro 0:02:46 - Change Your Mind Based on Evidence 0:07:23 - Alan Aragon vs Gary Taubes 0:10:03 - Branched Chain Amino Acids 0:18:41 - Fasted Cardio 0:23:18 - High vs Low Intensity Cardio 0:27:14 - Outwork Nutrition 0:28:41 - Meal Frequency 0:36:57 - Intermittent Fasting 0:40:04 - LDL Cholesterol & Saturated Fat 0:51:31 - REPS Research Review 0:52:30 - Sucrose, Fructose, & HFCS 0:59:29 - Artificial Sweeteners 1:12:11 - Conclusion SHOW NOTES https://biolayne.com/podcasts/dr-layne-norton-podcast/things-ive-changed-my-mind-on-episode-5

Get ready for the ULTIMATE masterclass on protein as I host my mentor & PhD advisor, Dr. Donald Layman on the podcast. Not only did Dr. Layman help mentor me through my PhD and shape my rigorous thinking as a scientist, he is also one of the smartest people I’ve ever met. Like me, his Bachelors was in Biochemistry and PhD in Nutritional Science. This uniquely positioned him to understand the deep mechanisms and biochemistry underlying metabolic pathways, while also having a fantastic understanding of how these mechanisms play out on a whole body level. Dr. Layman has published hundreds of peer reviewed journal articles, and many of his graduates have gone on to make big impacts in Academia & Industry, including: Drs Josh & Tracey Anthony, Dr. Jamie Baum, Dr. Suzanne Devkota, Dr. Gabrielle Lyon, & more. Last year, Dr. Layman was presented with the American Society for Nutrition’s Lifetime Achievement Award for his incredible body of work. You do not want to miss this deep dive into all things protein with one of the GOATs of Protein and Nutrition. SPONSORS • Outwork Nutrition - Evidence-Based Supplements to Support Your Hard Work: https://outworknutrition.com • Physique Coaching Academy - Advanced Coaching and Nutrition Education for Personal Trainers: https://physiquecoachingacademy.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 http://www.facebook.com/laynenorton http://www.twitter.com/biolayne http://www.instagram.com/biolayne TIMESTAMPS 0:00:00 - Intro 0:03:28 - Dr. Layman 0:04:18 - Study Design Flaws 0:07:13 - Dr. Layman's Background 0:12:06 - Understanding Micro and Macro 0:15:40 - How Much Protein Per Day? 0:27:26 - Why Does Age Matter? 0:36:01 - Outwork Nutrition 0:37:29 - Basics of mTOR 0:43:20 - Leucine and BCAAs 0:49:58 - Protein Quality (Plant vs Animal) 1:09:43 - Carnivore Diet 1:15:34 - Calories are the Most Important Metric 1:23:50 - Protein Distribution 1:38:36 - Physique Coaching Academy 1:39:57 - Biggest Contribution to Field of Nutrition 1:41:31 - Advice for Young Scientists 1:46:28 - Beliefs That Changed Over Time 1:53:03 - Staying Objective with Nutrition 1:55:27 - Conclusion SHOW NOTES https://biolayne.com/podcasts/dr-layne-norton-podcast/protein-masterclass-with-my-phd-advisor-dr-donald-layman-episode-4/