In this Huberman Lab Essentials episode, my guest is Dr. Layne Norton, PhD, an expert in nutrition, fat loss, and metabolism. We discuss the science of energy balance and utilization, including practical strategies for building lean muscle and losing fat. We also cover optimal protein and fiber intake, artificial sweeteners, seed oils, and animal vs. plant-based protein sources. Show notes: https://go.hubermanlab.com/tb6gsLL Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Dr. Layne Norton Website: https://biolayne.com Instagram: https://www.instagram.com/biolayne Facebook: https://www.facebook.com/LayneNorton X: https://x.com/biolayne Timestamps 00:00:00 Layne Norton 00:00:20 Energy Balance, Calories In Calories Out, Food Labels 00:04:10 Daily Energy Expenditure; Non-Exercise Activity Thermogenesis (NEAT) 00:07:43 Tool: Average Weight; Choosing a Sustainable Diet 00:09:24 Tool: Weight Loss, Protein Intake & Building Muscle 00:12:29 Animal vs Plant Protein, Isolated Protein, Soy, Whey, Leucine, Corn 00:17:53 Processed Foods & Calorie Overconsumption 00:19:43 Artificial Sweeteners, Weight Loss 00:22:31 Seed Oils, Saturated Fat 00:26:50 Creatine Monohydrate, Dose 00:30:02 Building Confidence; Acknowledgements #hubermanlab #science #health #nutrition Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer