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.

  1. Aug 3

    Overrated/Underrated: Fat Loss Edition

    In the first installment of a new series, Dr. Layne Norton ranks the most talked-about fat-loss strategies as overrated or underrated, based purely on the evidence. No hype. No bro-science. Just what the data actually says about what works, what doesn’t, and what’s been oversold. Topics covered: • Fasting • Low-carb diets • Whole foods • Carbs at night • Cardio • Resistance training • Circuit training classes • Diet breaks • Protein intake • Meal timing & frequency • Artificial sweeteners • Weighing yourself consistently • GLP-1s • Fat burners Layne breaks down the key studies, clarifies common misconceptions, and gives practical takeaways so you can stop wasting time on the overrated stuff and double down on what actually moves the needle. Whether you’re a coach, athlete, or just trying to lose fat efficiently, this episode cuts through the noise. #WeightLossScience #FatLoss #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 0:01:27 - Fasting 0:07:16 - Low Carb Diets 0:09:51 - Team Biolayne Coaching 0:10:41 - Whole Foods 0:12:24 - Carbs at Night 0:14:34 - Cardio 0:16:05 - Resistance Training 0:17:52 - Circuit/Group Training 0:18:44 - Diet Breaks 0:20:38 - REPS Research Review 0:21:28 - Protein 0:23:53 - Meal Timing 0:24:31 - Artificial Sweeteners 0:31:10 - Weighing Yourself 0:33:07 - GLP1s 0:38:13 - Fat Burners 0:39:11 - Outro SHOW NOTES https://biolayne.com/podcasts/dr-layne-norton-podcast/overrated-underrated-fat-loss-edition-episode-33

  2. Jul 20

    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

  3. Jul 6

    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

  4. Jun 22

    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

  5. Jun 8

    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

  6. May 25

    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

  7. May 11

    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

  8. Apr 27

    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

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Hosts & Guests

4.9
out of 5
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About

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.

Information

  • Creator
    Layne Norton
  • Years Active
    2025 - 2026
  • Episodes
    33
  • Rating
    Clean
  • Copyright
    © Copyright 2026 Layne Norton
  • Show Website
    The Dr. Layne Norton Podcast

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