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The Dr. Layne Norton Podcast

The Dr. Layne Norton Podcast

Written by: Layne Norton
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Feeling frustrated with the lack of consistent answers around health messaging in the news and social media? Don't know what to believe with all the opposing claims? Dr. Layne Norton (PhD Nutritional Sciences) is here to simplify things so that you can take control of your own health. As a world renowned and respected expert in nutrition, Dr. Norton also has the unique background of having excelled in professional strength sports of drug free bodybuilding and powerlifting. He has won world titles, coached people to world titles, but also coached thousands of 'normal' people to improve their health. In this podcast, Dr. Norton will help reduce the noise in the news and social media to give you the REAL facts about health, fitness, nutrition, and exercise.Copyright 2026 Layne Norton Economics Hygiene & Healthy Living
Episodes
  • Sports Nutrition & Performance with Dr. Mike Ormsbee

    Sports Nutrition & Performance with Dr. Mike Ormsbee
    Jul 20 2026
    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 mattersWe 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 #EvidenceBasedFitnessSPONSORS• 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-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 - Intro0:02:47 - Mike's Background0:06:12 - The Start of Resistance Training Research0:10:38 - Fat Metabolism0:17:35 - Lipolysis vs Fat Loss0:21:40 - Outwork Nutrition0:23:08 - Research Considerations0:28:45 - Hard Training Above All0:33:16 - Risk Probabilities0:35:10 - Sleep Nutrition Research0:44:06 - Workout Builder0:45:02 - Sleep Nutrition Research Cont.0:45:50 - Practical Takaways0:47:30 - Performance Outcomes0:49:07 - Study Design Evolution0:52:06 - Wearables0:56:51 - Missing Sleep and Sleep Schedules1:07:31 - Training or Competing at Night1:11:11 - Nutrient Timing1:18:01 - Carbs and Exercise Performance1:31:27 - Collagen1:42:47 - Research Discussion1:49:46 - Final Question1:59:47 - OutroSHOW NOTEShttps://biolayne.com/podcasts/dr-layne-norton-podcast/sports-nutrition-performance-with-mike-ormsbee-episode-32
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    2 hrs and 1 min
  • Metabolic Adaptation

    Metabolic Adaptation
    Jul 6 2026

    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

    http://www.facebook.com/laynenorton

    http://www.twitter.com/biolayne

    http://www.instagram.com/biolayne

    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

    https://biolayne.com/podcasts/dr-layne-norton-podcast/metabolic-adaptation-episode-31
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    1 hr and 16 mins
  • AMA 05 - Creatine, Plant Protein, Collagen, Fiber, GLP1s and More

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

    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

    http://www.facebook.com/laynenorton

    http://www.twitter.com/biolayne

    http://www.instagram.com/biolayne

    TIMESTAMPS

    0:00:00 - Intro

    0:00:39 - Creatine HCL

    0:06:24 - David Protein Lawsuit

    0:10:59 - Team Biolayne Coaching

    0:11:50 - Plant Protein Amino Acids

    0:14:24 - Plant Protein Total Protein Intake

    0:16:43 - Ashwagandha Liver Toxicity

    0:19:10 - Collagen

    0:25:16 - Fiber

    0:34:19 - REPS Research Review

    0:35:09 - LDL Cholesterol

    0:47:29 - GLP1's

    0:57:04 - Outro

    SHOW NOTES

    https://biolayne.com/podcasts/dr-layne-norton-podcast/ama-05-creatine-plant-protein-collagen-fiber-glp1s-and-more-episode-30
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    57 mins
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