The Dr. Layne Norton Podcast

Layne Norton

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.

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20 episodes
Updated July 20

Episodes20

Newest first

July 20 · 2 hr 1 min
Sports Nutrition & Performance with Dr. Mike Ormsbee
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 http://www.facebook.com/laynenorton http://www.twitter.com/biolayne http://www.instagram.com/biolayne 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
July 6 · 1 hr 16 min
Metabolic Adaptation
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
June 22 · 57 min
AMA 05 - Creatine, Plant Protein, Collagen, Fiber, GLP1s and More
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
June 8 · 1 hr 7 min
Protein Deep Dive
In this deep dive episode, Dr. Layne Norton breaks down everything you need to know about protein — from the molecular level to practical real-world application. We cover: • What protein actually is, how it’s made and broken down in the body • The complete science of muscle protein synthesis (MPS) and muscle protein breakdown (MPB), including the critical roles of mTORC1, leucine, eIF4E, 4E-BP1, and more • How dietary protein is digested, absorbed, and used by your muscles • Why leucine content matters and how different protein sources (whey vs. wheat vs. collagen) dramatically affect MPS • The “muscle full effect,” protein thresholds by age, and why protein distribution across meals may (or may not) matter • How high-protein diets impact fat loss, satiety, energy expenditure, and long-term body composition • The truth about protein and health outcomes: mortality, cardiovascular disease, cancer, kidney function, and type 2 diabetes — with the latest evidence separated from the hype and confounding factors Whether you’re a casual gym-goer, competitive athlete, bodybuilder, powerlifter, or just someone who wants to optimize muscle and health, this episode gives you the complete, evidence-based picture on protein intake, quality, timing, and safety. Plus, tips for vegans and how to actually use this information day-to-day. If you want to understand protein at a level most people (and even many coaches) never reach, this is the episode for you! #Protein #MuscleProteinSynthesis #HighProteinDiet #LayneNorton #EvidenceBasedNutrition #BodybuildingScience #FatLoss #MuscleBuilding 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 0:01:20 - Protein Chemistry Overview 0:16:15 - Outwork Nutrition 0:17:43 - Protein Digestion and Absorption 0:21:17 - How Protein Affects Muscle 0:37:00 - David Protein 0:38:35 - Protein Distribution 0:43:05 - Protein and Fat Loss 0:48:09 - Protein and Mortality 0:50:32 - Protein and Cardiovascular Disease 0:52:06 - Protein and Cancer 0:53:32 - Protein and Kidney Disease 0:56:38 - Protein and Type 2 Diabetes 0:57:53 - Recommendations 1:06:53 - Outro SHOW NOTES https://biolayne.com/podcasts/dr-layne-norton-podcast/protein-deep-dive-episode-29
May 25 · 1 hr 15 min
Seed Oils: The Evidence-Based Deep Dive
Are seed oils (and the polyunsaturated fats they contain) quietly destroying your health… or is the outrage mostly hype and misinformation? In this deep-dive episode, Dr. Layne Norton cuts through the noise with a comprehensive, evidence-first breakdown of the science on seed oils, linoleic acid (LA/PUFA), saturated fat, LDL/ApoB, oxidation, inflammation, and cardiovascular outcomes. Layne directly addresses the most common claims made by the anti-seed-oil crowd and shows why the totality of high-quality evidence—from mechanistic studies to randomized controlled trials and Mendelian randomization—supports replacing saturated fat with polyunsaturated fats from seed oils for better metabolic and heart health. What’s covered in this episode: • ApoB & LDL oxidation myth: Why PUFA-enriched LDL is more prone to oxidation per particle, but why that actually misses the bigger picture (lower LDL-P/ApoB, better clearance, less overall atherogenic burden in the arterial wall) • Human RCTs: A balanced review of the major trials (Minnesota Coronary Experiment, Sydney Diet Heart, LA Veterans, Oslo Diet-Heart, Finnish Mental Hospital, STARS, etc.)—including their real strengths, weaknesses, trans-fat confounds, and what the data actually show when you filter properly • Mendelian Randomization evidence: Why lifelong lower LDL/ApoB causally reduces CVD risk regardless of how it’s lowered, and why ApoB/LDL particle number is the key driver (not just LDL-C) • The Linoleic Acid (LA) hypothesis: Does more LA → more arachidonic acid → more inflammation, T2D, CVD, and cancer? Layne examines the actual human data on tissue levels, prostaglandin synthesis, systemic inflammation markers, insulin sensitivity, and disease outcomes • Seed oil processing & refining: Hexane, neutralization, bleaching, deodorization—why the “chemical” scare tactics don’t hold up, peroxide/anisidine values actually drop during refining, and why the final product is far safer and cleaner than the fear-mongering suggests • Naturalistic fallacy & miscellaneous claims: Why “our ancestors didn’t eat seed oils” isn’t a compelling argument, plus other common talking points Whether you’re team butter, team vegetable oil, or just tired of the tribal nutrition wars, this episode gives you the full context and references so you can make up your own mind based on science instead of social media soundbites. #SeedOils #PUFA #HeartHealth #Cholesterol #EvidenceBased #LayneNorton #NutritionScience #SaturatedFat #LinoleicAcid #CardiovascularHealth 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 TIMESTAMPS 0:00:00 - Intro 0:02:21 - Personal Bias 0:03:42 - Arguments Against Seed Oils 0:05:33 - Fatty Acid Structure 0:08:31 - Prostaglandin Pathway 0:09:09 - Current Health Advice 0:10:03 - LDL Cholesterol 0:12:42 - Specific Question 0:13:57 - Human Trials 0:16:10 - David Protein 0:17:45 - Sydney Heart Study 0:22:22 - Minnesota Coronary Experiment 0:25:09 - Rose Corn Oil Trial 0:27:29 - LA Veterans Study 0:29:20 - Finnish Mental Hospital Study 0:31:51 - STARS 0:33:48 - Carbon Diet Coach 0:34:48 - Analysis of Human RCTs 0:35:57 - Mendelian Randomization 0:44:15 - LDL Cholesterol and ApoB 0:51:49 - Oxidation 0:58:54 - Linoleic Acid 1:02:02 - Seed Oil Processing 1:10:06 - Frying in Seed Oils 1:10:54 - Naturalistic Fallacy 1:13:11 - Summary SHOW NOTES https://biolayne.com/podcasts/dr-layne-norton-podcast/seed-oils-the-evidence-based-deep-dive-episode-28
May 11 · 1 hr 39 min
Bill Campbell: The Physique Enhancement Professor
In this episode, Dr. Layne Norton sits down with Professor Bill Campbell, PhD — Director of the Performance & Physique Enhancement Laboratory at the University of South Florida and a leading researcher on body composition, high-protein diets, and resistance training adaptations. They discuss Bill’s high-protein studies in women (including physique athletes, contest prep, older adults, and time-restricted eating), sex differences in muscle growth and training adaptations, the menstrual cycle’s impact on performance, intermittent energy restriction, refeeds and diet breaks, and one major belief he completely changed his mind on (meal frequency). Packed with practical, evidence-based insights on optimizing body composition, fat loss, and strength. 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 0:02:53 - Career History 0:10:58 - What is the Focus of Your Lab? 0:15:48 - Physique Coaching Academy 0:16:49 - High vs Low Protein Study 0:36:45 - REPS Research Review 0:40:19 - Animal vs Human Studies 0:43:22 - Importance of Leucine 0:45:55 - Arginine & Growth Hormone 0:49:14 - Should Women Train Differently 0:54:34 - Device Trackers vs Subjective Feelings 0:57:38 - Squats 1:04:48 - Injuries 1:07:41 - Training Volume 1:13:30 - Refeeds and Diet Breaks 1:32:32 - Meal Frequency 1:36:25 - Outro SHOW NOTES https://biolayne.com/podcasts/dr-layne-norton-podcast/the-physique-enhancement-professor-with-bill-campbell-episode-27
April 27 · 54 min
AMA 04 - Cortisol, Seed Oils, Insulin, Biggest Loser and More
In this listener Q&A, Layne dives deep into your most-asked questions on training, nutrition, and practical science. As always, he breaks down the actual research and gives no-BS, evidence-based takeaways you can actually use. Topics covered in this episode: • Does cortisol cause fat gain? Plus the impact of low-calorie dieting on cortisol • Sucralose and gut health – new research on dysbiosis, glucose/insulin levels, and the role of Blautia • Do seed oils increase inflammation? Comprehensive look at linoleic acid studies, systematic reviews, and clinical trials • Insulin, high-glycemic carbs, and fat storage – what do overfeeding studies actually show? • Is “natural” always better? The naturalistic fallacy explained • Is resistance training safe and effective for kids? What the science says for youth training • Creatine dosing for women vs. men – do women need a different amount? • Does cardio interfere with building muscle? Latest meta-analyses on concurrent training • Layne’s honest take on The Biggest Loser Netflix documentary • And more! Whether you’re chasing muscle gains, fat loss, or just cutting through the noise, this episode delivers the science-backed answers. 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 0:01:08 - Bulking/Cutting vs Recomp? 0:08:00 - Does Cortisol Cause Fat Gain? 0:11:51 - REPS Research Review 0:12:41 - Does Sucralose Harm Your Gut? 0:15:42 - Do Seed Oils Cause Inflammation? 0:21:24 - Insulin and Fat Storage? 0:25:48 - Workout Builder 0:26:43 - Is Natural Always Better? 0:31:42 - Can Women Over 60 Grow Their Glutes? 0:33:31 - Is Resistance Training Healthy for Kids? 0:35:53 - Dosing Creatine for Women vs Men? 0:37:00 - Stacy Sims Content? 0:40:30 - Alcohol and Body Composition? 0:42:45 - Does Cardio Interfere with Building Muscle? 0:45:57 - Thoughts on New Biggest Loser Documentary? 0:54:04 - Outro SHOW NOTES https://biolayne.com/podcasts/dr-layne-norton-podcast/ama-04-cortisol-seed-oils-insulin-biggest-loser-and-more-episode-26
April 13 · 2 hr 18 min
Blood Flow Restriction Training with Jeremy Loenneke
In this episode, Dr. Layne Norton interviews Professor Jeremy Loenneke — one of the world’s top researchers on blood flow restriction training. They break down how BFR actually works, why metabolite accumulation appears to be the primary driver of its muscle-building effects, practical self-application techniques, and whether expensive cuffs are even necessary. Jeremy also shares his latest thinking on the hypertrophy vs. strength relationship, why muscle may be an underrated health marker (just like fat once was), his biggest concerns about the replication crisis in exercise science, and how he responds to critics who call BFR “gimmicky.” Whether you’re an athlete chasing gains, a coach, or just training smarter, this is a must-listen deep dive into the science and real-world application of BFR. 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 0:05:27 - Background on BFR 0:12:30 - BFR Effects 0:18:38 - BFR Protocols 0:23:18 - Workout Builder 0:24:14 - Preferences = Consistency 0:28:36 - BFR and Injuries 0:31:39 - BFR vs Regular Training 0:41:57 - Mechanisms 1:04:51 - Team Biolayne 1:05:43 - Training to Failure 1:10:50 - Don’t Get Stuck in the Details 1:16:35 - BFR Safety 1:20:41 - Recommendations to Start 1:27:30 - Strength vs Hypertrophy 1:49:58 - Study Design & Replication 2:04:14 - Final Question 2:15:52 - Outro SHOW NOTES https://biolayne.com/podcasts/dr-layne-norton-podcast/
March 30 · 56 min
The Most Overhyped Supplements of All Time
It’s here—the last episode of Dr. Layne Norton’s no-nonsense supplement series! In this finale, Layne takes a hard, evidence-based look at some of the most overhyped supplements in fitness and bodybuilding. He cuts through the marketing claims, examines the actual research, and tells you exactly what works, what doesn’t, and who (if anyone) should actually be spending money on these products. In this episode, Layne covers: BCAAs – Do they build muscle, boost strength, or speed recovery more than just eating enough total protein? HMB – Why the “like deca” claims from the ’90s never panned out, and what it actually does (and doesn’t) do Glutamine & Arginine – Poor bioavailability, gut-first metabolism, and why they rarely deliver the muscle-building or performance benefits promised Ecdysterone & Turkesterone – The “natural steroid” hype meets high-quality human RCTs Electrolytes – When they actually matter (and when plain water is sufficient) “Better” Creatine forms (CEE, buffered creatine, HCl, etc.) vs. good old Creatine Monohydrate – spoiler: you’re usually just paying 2–4× more for the same (or worse) results Layne breaks down the bold claims vs. reality for each supplement, explains what the science shows they actually do in the body, and identifies the very narrow populations who might see real benefit. Stop wasting money on supplements that underdeliver. Focus on what actually moves the needle. 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 0:03:10 - BCAAs 0:11:38 - HMB 0:19:46 - Glutamine 0:24:56 - Arginine 0:31:10 - Ecdysterone and Turkesterone 0:34:18 - Electrolytes 0:42:32 - Alternate Forms of Creatine 0:51:03 - Honorable Mentions 0:55:42 - Outro SHOW NOTES https://biolayne.com/podcasts/dr-layne-norton-podcast/the-most-overhyped-supplements-of-all-time-episode-24
March 16 · 56 min
Supplement Series: Tier 2
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
March 2 · 1 hr 7 min
Supplement Series: Tier 1
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/supplement-series-tier-1-episode-22
February 16 · 2 hr 1 min
The Science of Muscle Building with James Krieger
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
February 2 · 1 hr 2 min
Study Deep Dive: Does Aspartame Increase Insulin?
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
January 19 · 1 hr 3 min
AMA 03 - New Food Guide Pyramid, Calories, Seed Oils, Hypertrophy and More
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
January 5 · 1 hr 15 min
The Keys to Building Muscle Part 2: NUTRITION
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
Dec 15, 2025 · 1 hr 44 min
The Keys to Building Muscle Part 1: TRAINING
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
Dec 1, 2025 · 2 hr
Building Muscle Masterclass: Protein and Lifting with Dr. Stu Phillips
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
Nov 17, 2025 · 53 min
AMA 02 - Collagen, Fiber, Muscle Growth, Training, and More
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? 0:52:41 - Outro SHOW NOTES https://biolayne.com/podcasts/dr-layne-norton-podcast/ama-02-collagen-fiber-muscle-growth-training-and-more-episode-15
Nov 3, 2025 · 1 hr 53 min
Ultra-Processed Foods with Dr. Samuel Dicken
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
Oct 20, 2025 · 40 min
Study Deep Dive: Creatine is SAFE
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

The Dr. Layne Norton Podcast

Sports Nutrition & Performance with Dr. Mike Ormsbee

Metabolic Adaptation

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

Protein Deep Dive

Seed Oils: The Evidence-Based Deep Dive

Bill Campbell: The Physique Enhancement Professor

AMA 04 - Cortisol, Seed Oils, Insulin, Biggest Loser and More

Blood Flow Restriction Training with Jeremy Loenneke

The Most Overhyped Supplements of All Time

Supplement Series: Tier 2

Supplement Series: Tier 1

The Science of Muscle Building with James Krieger

Study Deep Dive: Does Aspartame Increase Insulin?

AMA 03 - New Food Guide Pyramid, Calories, Seed Oils, Hypertrophy and More

The Keys to Building Muscle Part 2: NUTRITION

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