The Dr. Layne Norton Podcast

In the latest episode of his Overrated/Underrated series, Dr. Layne Norton ranks the habits, markers, and gadgets the longevity and biohacker crowd won’t stop talking about. No hype. No bro-science. Just what the data actually says about what predicts a longer life, and what has been oversold as a hack.Topics covered: VO2 max, grip strength, cold plunges, sauna, sleep trackers, muscle mass, fasting, biological age tests, and more!Tune in for evidence-based analysis and practical tips on what actually moves the needle for better health and longevity.#LayneNorton #Biolayne #Longevity #BiohackingSPONSORS• David Protein - Buy 4 cartons, get 1 FREE at: https://davidprotein.com/pages/layne• Team Biolayne – One-On-One Coaching: https://biolayne.com/online-coachingLAYNE'S COMPANIESCarbon Diet Coach: https://joincarbon.com/podcastOutwork Nutrition: https://outworknutrition.comREPS Research Review: https://biolayne.com/repsWorkout Builder: https://biolayne.com/workout-builderTeam Biolayne: https://biolayne.com/online-coachingPhysique Coaching Academy: https://physiquecoachingacademy.comFOLLOW LAYNEhttp://www.facebook.com/laynenortonhttp://www.twitter.com/biolaynehttp://www.instagram.com/biolayneTIMESTAMPS0:00:00 - Intro0:00:49 - V02 Max0:02:16 - Grip Strength0:04:08 - Muscle Mass0:05:24 - 10k Steps Per Day0:06:16 - David Protein Promo0:08:23 - Zone 2 Cardio0:09:00 - Cold Plunges0:11:20 - Sauna0:11:59 - Sleep Trackers0:13:39 - Fasting0:15:38 - Calorie Restriction 0:18:07 - Biolayne Coaching Promo0:19:05 - Biological Age Tests0:20:06 - Full Body MRI0:22:10 - ApoB0:24:52 - Annual Bloodwork0:26:03 - Stress Management0:29:44 - OutroSHOW NOTEShttps://biolayne.com/podcasts/dr-layne-norton-podcast/

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 jobAnd 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 #HRVSPONSORS• 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-builderLAYNE'S COMPANIESCarbon Diet Coach: https://joincarbon.com/podcastOutwork Nutrition: https://outworknutrition.comREPS Research Review: https://biolayne.com/repsWorkout Builder: https://biolayne.com/workout-builderTeam Biolayne: https://biolayne.com/online-coachingPhysique Coaching Academy: https://physiquecoachingacademy.comFOLLOW LAYNEhttp://www.facebook.com/laynenortonhttp://www.twitter.com/biolaynehttp://www.instagram.com/biolayneTIMESTAMPS0:00:00 - Intro0:00:55 - Training to Failure0:02:58 - Muscle Confusion0:05:06 - Muscle Mass for Longevity0:07:05 - Physique Coaching Academy0:08:06 - Hard Time Losing Weight0:09:48 - Processed Food0:11:24 - Metabolic Adaptation0:12:58 - Who to Trust0:18:55 - Wearables0:21:13 - Workout Builder0:22:08 - Good Genetics0:27:02 - Love/Hate Most About My Job0:30:17 - Training Evolution0:32:55 - Quitting vs Letting Go0:35:55 - OutroSHOW NOTEShttps://biolayne.com/podcasts/dr-layne-norton-podcast/ama-06-weight-loss-genetics-muscle-confusion-who-to-trust-and-more-episode-36

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 #DrLayneNortonPodcastSPONSORS• David Protein - Buy 4 cartons, get 1 FREE at: https://davidprotein.com/pages/layne• REPS Research Review: https://biolayne.com/repsLAYNE'S COMPANIESCarbon Diet Coach: https://joincarbon.com/podcastOutwork Nutrition: https://outworknutrition.comREPS Research Review: https://biolayne.com/repsWorkout Builder: https://biolayne.com/workout-builderTeam Biolayne: https://biolayne.com/online-coachingPhysique Coaching Academy: https://physiquecoachingacademy.comFOLLOW LAYNEhttp://www.facebook.com/laynenortonhttp://www.twitter.com/biolaynehttp://www.instagram.com/biolayneTIMESTAMPS0:00:00 - Intro0:02:37 - Dom's Background0:05:57 - Ketones and Seizures0:15:23 - Animal Research0:18:42 - David Protein0:20:17 - Mechanisms of Ketone Therapy0:28:07 - Magnesium0:29:12 - Dementia/Alzheimers0:37:55 - Cancer0:45:38 - REPS Research Review0:46:29 - Cancer Cont.1:16:50 - Muscle Hypertrophy1:27:55 - Fasting1:38:33 - Training2:01:42 - Ranking Importance2:04:34 - Last Question2:20:13 - OutroSHOW NOTEShttps://biolayne.com/podcasts/dr-layne-norton-podcast/the-ketogenic-diet-with-dr-dominic-dagostino-episode-34

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 MOREIf 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-builderLAYNE'S COMPANIESCarbon Diet Coach: https://joincarbon.com/podcastOutwork Nutrition: https://outworknutrition.comREPS Research Review: https://biolayne.com/repsWorkout Builder: https://biolayne.com/workout-builderTeam Biolayne: https://biolayne.com/online-coachingPhysique Coaching Academy: https://physiquecoachingacademy.comFOLLOW LAYNEhttp://www.facebook.com/laynenortonhttp://www.twitter.com/biolaynehttp://www.instagram.com/biolayneFOLLOW STUhttps://www.instagram.com/mackinprofhttp://www.twitter.com/mackinprofTIMESTAMPS0:00:00 - Intro0:01:50 - Background0:08:33 - Biochemistry First0:12:02 - Student Experience0:14:53 - Single Most Important Thing for Muscle Growth0:16:04 - Mechanisms of Hypertrophy0:19:48 - Consistency is Key0:21:46 - Muscle Growth and Hormones0:28:34 - Acute vs Chronic0:32:42 - Cortisol0:36:19 - Carbon Diet Coach0:37:19 - Muscle, Hormones, and Training for Women0:49:56 - Training Auto-Regulation0:55:42 - How Much Protein1:08:06 - Workout Builder1:09:02 - Protein and Kidneys1:26:20 - Muscle and Metabolic Health1:30:05 - Cell Journal Controversy1:34:45 - Plant vs Animal Protein1:38:50 - Protein Distribution1:47:40 - Muscle for Disease Prevention1:51:20 - Carnivore Diet1:52:33 - Rep Ranges for Hypertrophy1:53:54 - Creatine1:55:12 - Final Question1:57:12 - OutroSHOW NOTEShttps://biolayne.com/podcasts/dr-layne-norton-podcast/building-muscle-masterclass-protein-and-lifting-with-dr-stu-phillips-episode-16

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/podcastLAYNE'S COMPANIESCarbon Diet Coach: https://joincarbon.com/podcastOutwork Nutrition: https://outworknutrition.comREPS Research Review: https://biolayne.com/repsWorkout Builder: https://biolayne.com/workout-builderTeam Biolayne: https://biolayne.com/online-coachingPhysique Coaching Academy: https://physiquecoachingacademy.comFOLLOW LAYNEhttp://www.facebook.com/laynenortonhttp://www.twitter.com/biolaynehttp://www.instagram.com/biolayneFOLLOW SAMhttps://www.instagram.com/drsamueldickenhttp://www.twitter.com/SamuelDickenUKTIMESTAMPS0:00:00 - Intro0:02:16 - Study Design0:12:07 - Study Results0:14:03 - NOVA Food Classification0:18:53 - Research Misinterpretations0:21:04 - Food Choices0:24:34 - Zero Calorie Beverages0:31:40 - Coke HFCS vs Cane Sugar0:34:07 - David Protein0:35:42 - Unintended Consequences0:43:55 - LDL Cholesterol0:47:50 - Ultra-Processed Foods Good or Bad?0:53:11 - Are Ultra-Processed Foods Addictive?1:02:10 - Carbon Diet Coach1:03:10 - Nuance of Ultra-Processed Foods1:07:35 - Negative Effects of UPFs Independent of Calories1:13:09 - Criticism of Study Design1:16:48 - Government Regulation1:23:58 - Behavior Changes1:29:37 - Animal vs Plant Based1:33:08 - Personal Diet Habits1:35:16 - Use Cases For UPFs1:38:33 - The Practical Realities of Research1:45:24 - What Have You Changed Your Mind On1:49:14 - PhD Discussion1:52:42 - OutroSHOW NOTEShttps://biolayne.com/podcasts/dr-layne-norton-podcast/ultra-processed-foods-with-dr-samuel-dicken-episode-14