Dr. Layne Norton (‪@biolayne1‬) is a Ph.D. in Nutritional Sciences, a professional bodybuilder, and a champion powerlifter. We discuss why most people aren’t training too hard, when to go to failure, whether seed oils are the predominant cause of chronic disease, why having a slow metabolism isn’t a credible reason for being overweight (for most), and the sustaining power of habits. We also get into controversies around the carnivore diet, diet sodas, artificial sweeteners, intermittent fasting, and much more.

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Dr. Layne Norton
Website: https://biolayne.com
Carbon Diet Coach: https://www.joincarbon.com
X: https://x.com/BioLayne
Instagram:   / biolayne  

CHAPTERS:
00:00:00 Introduction
00:02:31 Layne's coaching philosophy
00:12:22 Why to start tracking calories (for at least 3 days)
00:15:24 Why people lie to themselves about food intake
00:20:49 The profound benefits of small exercise doses
00:24:36 Why you should treat exercise like brushing your teeth
00:27:54 Benefits of resistance training for older individuals
00:31:34 Should you train to failure?
00:44:50 Why hard training & consistency trump exercise selection
00:54:29 Is lifting heavy necessary for building muscle?
00:55:37 Barbell vs. hack squats for preventing falls
00:57:53 Can lifting weights decrease low-back pain?
00:59:26 Injury prevention when resistance training
01:08:59 How exposure therapy can help you with injuries
01:12:47 Why pain doesn't always indicate tissue injury
01:16:00 Should you resistance train after a poor night of sleep?
01:19:40 Why menopause can cause weight gain
01:27:19 Why it's never too late to start lifting weights
01:29:48 Resistance training tips for older individuals with joint pain
01:34:01 Why total protein intake matters more than distribution
01:42:02 Layne's daily protein distribution
01:44:27 The shortcomings of nutrition studies
01:51:49 Is consuming more than 1.6 g/kg of protein beneficial?
01:53:16 Should you eat more protein in a calorie deficit?
01:54:26 Protein intake for endurance athletes
01:55:50 How much protein does Layne eat?
01:56:54 Are seed oils a predominant cause of disease?
02:01:15 Saturated fat vs. seed oils
02:06:28 Does the carnivore diet increase heart disease?
02:11:59 Why heating seeds oil makes them inflammatory
02:18:16 Is there a "big food" industry conspiracy?
02:24:00 Are sugar-sweetened beverages uniquely deleterious?
02:28:00 Can diet soda help you lose weight?
02:32:03 Microbiome & cancer risks of diet soda
02:42:07 Why Layne rarely takes a strong position on early science
02:46:47 Carnivore diet
02:59:35 Time-restricted eating
03:10:21 Layne's daily routine
03:14:38 Layne's diet and supplements
03:16:21 Why everyone should take creatine
03:20:32 Rhodiola rosea
03:22:03 Ashwagandha
03:23:37 Promising supplements (need more evidence)

EPISODE LINKS:
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