Essentials: The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton

ℹ️ EPISODE INFO

Released

June 25, 2026

Duration

32m

Channel

Huberman Lab

Watch on YouTube

▶ Open ↗

📝 EPISODE DESCRIPTION

In this Huberman Lab Essentials episode, my guest is Dr. Layne Norton, PhD, an expert in nutrition, fat loss, and metabolism. We discuss the science of energy balance and utilization, including practical strategies for building lean muscle and losing fat. We also cover optimal protein and fiber intake, artificial sweeteners, seed oils, and animal vs. plant-based protein sources. Show notes: https://go.hubermanlab.com/tb6gsLL Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Dr. Layne Norton Website: https://biolayne.com Instagram: https://www.instagram.com/biolayne Facebook: https://www.facebook.com/LayneNorton X: https://x.com/biolayne Timestamps 00:00:00 Layne Norton 00:00:20 Energy Balance, Calories In Calories Out, Food Labels 00:04:10 Daily Energy Expenditure; Non-Exercise Activity Thermogenesis (NEAT) 00:07:43 Tool: Average Weight; Choosing a Sustainable Diet 00:09:24 Tool: Weight Loss, Protein Intake & Building Muscle 00:12:29 Animal vs Plant Protein, Isolated Protein, Soy, Whey, Leucine, Corn 00:17:53 Processed Foods & Calorie Overconsumption 00:19:43 Artificial Sweeteners, Weight Loss 00:22:31 Seed Oils, Saturated Fat 00:26:50 Creatine Monohydrate, Dose 00:30:02 Building Confidence; Acknowledgements #hubermanlab #science #health #nutrition Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

🎤 SPEAKERS

• Andrew Huberman

  host

  Professor of neurobiology and ophthalmology at Stanford School of Medicine and host of the Huberman Lab podcast.

• Dr. Layne Norton

  guest

  Nutrition scientist and coach known for evidence-based approaches to fat loss, muscle gain, protein metabolism, and supplementation.

🧾 EPISODE SUMMARY

In this episode of Huberman Lab, featuring Andrew Huberman and Dr. Layne Norton, Essentials: The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton explores evidence-based nutrition: calories, protein, processed foods, sweeteners, fats, creatine Energy balance (“calories in, calories out”) is true but practically complex due to label error, fiber/metabolizable energy differences, and large variability in daily energy expenditure.

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