The Dr. Layne Norton Podcast

• 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 MOREIf 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-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/biolayneFOLLOW STUhttps://www.instagram.com/mackinprofhttp://www.twitter.com/mackinprofTIMESTAMPS0:00:00 - Intro0:01:50 - Background0:08:33 - Biochemistry First0:12:02 - Student Experience0:14:53 - Single Most Important Thing for Muscle Growth0:16:04 - Mechanisms of Hypertrophy0:19:48 - Consistency is Key0:21:46 - Muscle Growth and Hormones0:28:34 - Acute vs Chronic0:32:42 - Cortisol0:36:19 - Carbon Diet Coach0:37:19 - Muscle, Hormones, and Training for Women0:49:56 - Training Auto-Regulation0:55:42 - How Much Protein1:08:06 - Workout Builder1:09:02 - Protein and Kidneys1:26:20 - Muscle and Metabolic Health1:30:05 -...

  --------  

  2:00:19

  --------

  2:00:19
• 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.comLAYNE'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:

  --------  

  53:09

  --------

  53:09
• 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/podcastLAYNE'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/biolayneFOLLOW SAMhttps://www.instagram.com/drsamueldickenhttp://www.twitter.com/SamuelDickenUKTIMESTAMPS0:00:00 - Intro0:02:16 - Study Design0:12:07 - Study Results0:14:03 - NOVA Food Classification0:18:53 - Research Misinterpretations0:21:04 - Food Choices0:24:34 - Zero Calorie Beverages0:31:40 - Coke HFCS vs Cane Sugar0:34:07 - David Protein0:35:42 - Unintended Consequences0:43:55 - LDL Cholesterol0:47:50 - Ultra-Processed Foods Good or Bad?0:53:11 - Are Ultra-Processed Foods Addictive?1:02:10 - Carbon Diet Coach1:03:10 - Nuance of Ultra-Processed Foods1:07:35 - Negative Effects of UPFs Independent of Calories1:13:09 - Criticism of Study Design1:16:48 - Government Regulation1:23:58 - Behavior Changes1:29:37 - Animal vs Plant Based1:33:08 - Personal Diet Habits1:35:16 - Use Cases For UPFs1:38:33 - The Practical Realities of Research1:45:24 - What Have You Changed Your Mind On1:49:14 - PhD Discussion1:52:42 - OutroSHOW NOTES

  --------  

  1:53:47

  --------

  1:53:47
• 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/repsLAYNE'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 - Intro0:01:33 - Meta Analysis Overview0:02:14 - Creatine is NOT a Steroid0:03:10 - ATP0:05:13 - Creatine from Body and Food0:06:05 - Creatine Non-Responders0:06:27 - Creatine Dose0:07:10 - Creatine Benefits0:10:18 - Outwork Nutrition0:11:46 - Interesting Associations0:13:48 - Safety Questions0:15:03 - Importance of Placebo0:17:05 - Study Methods0:20:05 - Study Results0:26:08 - REPS Research Review0:26:57 - Hair Loss0:29:04 - Creatine is Safe and Effective0:30:54 - Types of Creatine0:36:54 - Creatine for Kids0:38:50 - Recommendations0:39:39 - OutroSHOW NOTEShttps://biolayne.com/podcasts/dr-layne-norton-podcast/study-deep-dive-creatine-is-safe-episode-13

  --------  

  40:14

  --------

  40:14
• Did Sugar Cause The Obesity Epidemic?

  Is sugar really to blame for the obesity epidemic? In this episode, I break down one of the most common nutrition myths. Using evidence from epidemiology, randomized controlled trials, and meta-analyses, Layne explains why sugar and high fructose corn syrup aren’t the independent culprits they’re often made out to be. Instead, he reveals what the research actually says about calories, metabolism, and how oversimplified narratives mislead the public. If you’ve ever been told “sugar is poison,” this episode will challenge your perspective with science, not fear.SPONSORS• REPS Research Review: https://biolayne.com/reps• Carbon Diet Coach – Achieve your goals with Carbon’s adaptive macro coaching app: https://joincarbon.com/podcastLAYNE'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 - Intro0:02:49 - Research Funding and Bias0:14:52 - Previous Beliefs on Sugar0:15:31 - Types of Sugar0:17:42 - Previous Beliefs on HFCS0:19:37 - Leptin0:23:56 - Gary Taubes0:24:33 - REPS0:25:22 - Carbohydrate Insulin Model of Obesity0:27:42 - The Case for Sugar Causing Obesity0:30:08 - The Moment I Started to Change My Mind0:32:29 - Ice Cream0:34:18 - Researching Sugar0:39:15 - Mechanisms vs Outcomes0:41:10 - Classic Study0:42:28 - Mark Haub Twinkie Diet0:45:46 - Carbon Diet Coach0:46:46 - Metabolic Health0:48:03 - Glycemic Index0:49:51 - Sugar Intake vs Calorie Intake0:52:30 - Sugar Addiction0:54:21 - Let's Be Clear0:56:36 - Data Over FeelingsSHOW NOTEShttps://biolayne.com/podcasts/dr-layne-norton-podcast/did-sugar-cause-the-obesity-epidemic-episode-12

  --------  

  59:43

  --------

  59:43

Meer Zaken en persoonlijke financiën podcasts

Trending Zaken en persoonlijke financiën -podcasts

Over The Dr. Layne Norton Podcast

The Dr. Layne Norton Podcast: Podcasts in familie