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. Get the cognitive enhancement blueprint, a science-based guide here: https://bdnfprotocols.com/ *Dr. Layne Norton* Website: https://biolayne.com Carbon Diet Coach: https://www.joincarbon.com X: https://x.com/BioLayne Instagram: https://www.instagram.com/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: Show notes & transcript: https://www.foundmyfitness.com/episodes/layne-norton PODCAST INFO: Apple Podcasts: https://podcasts.apple.com/us/podcast/094-dr-layne-norton-on-building-muscle-insights-on/id818198322?i=1000666789905 Spotify: https://open.spotify.com/episode/2LXdariumnGjbxRKZru4X1?si=CxBbaQsPRD6f7SluEaLd3Q Newsletter: https://www.foundmyfitness.com/newsletter SUPPORT MY MISSION: By becoming a FoundMyFitness Premium Member, you help support the free resources we offer through our public podcast. Members also get access to my monthly AMAs and private podcast (The Aliquot). Sign up here: https://www.foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=layne_norton_podcast SOCIALS: https://twitter.com/foundmyfitness https://facebook.com/foundmyfitness https://instagram.com/foundmyfitness #fitness #nutrition