The most common reason for gaining weight while exercising and eating healthier is often due to muscle mass gain. However, it’s important to note that this weight gain might not be due to the consumption of sugary drinks or soda. Instead, adding 500 calories daily, along with energy-dense foods and snacks, can provide the extra calories needed to increase weight.
To gain weight healthily, focus on eating smaller, more nutritious foods such as whole grains, fruits, vegetables, and unsaturated fats. Eating less than recommended portions may not accelerate weight loss, as it can cause poor sleep quality, which can trigger weight gain. Eating more nonstarchy vegetables and berries will leave less room for foods higher in calories.
Four reasons to gain weight on a healthy diet include eating too quickly, not drinking enough water, eating in social situations, using large plates, mindless eating, and drinking your calories. Gaining weight can be difficult for some people, but with a few changes, you can gradually reach a healthy weight.
Eating too little can lead to gaining weight, and crash dieting can result in significant weight loss. If your diet doesn’t change, you’ll consume more calories than you need, which is stored as fat. A provider or dietitian can help you gain weight in a healthy way by creating a plan based on your needs.
In conclusion, eating fat does not necessarily make you fat, but consuming too many calories from any nutrient can lead to weight gain.
📹 Dr Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle | Huberman Lab Podcast #97
My guest is Layne Norton, Ph.D. (@biolayne1) — one of the world’s foremost experts in nutrition, protein metabolism, muscle gain …
How can a skinny person gain weight?
Adults seeking to achieve gradual weight loss should incorporate an additional 300-500 calories per day, consume smaller meals more frequently, incorporate nutritious snacks, augment their intake with cheese, nuts, and seeds, and consume high-calorie beverages between meals. Individuals with low body weight may be deficient in essential vitamins and minerals, which can lead to adverse health outcomes such as impaired immune function and an increased risk of bone fractures.
Why am I skinny but I eat a lot?
Underweight can be caused by various factors, including genetics, high metabolism, poor diet, illness, and excessive physical activity. Some factors include being born naturally small, having a low BMI due to genes, not following a healthy diet, being sick or experiencing nausea from medications, and burning more calories than you can consume during physical activity. Other physical conditions that can cause weight loss include stomach problems, infections, cancer, HIV, lung disease, diabetes, thyroid problems, and Crohn’s disease. It is crucial to address these factors to maintain a healthy weight and maintain a healthy lifestyle.
Why am I so skinny even though I eat a lot?
Underweight can be caused by various factors, including genetics, high metabolism, poor diet, lack of exercise, illness, or physical conditions. Genetics can lead to low BMI, while high metabolism can make weight gain difficult. Inadequate diet can result from forgetting to eat or not having access to nutritious foods. Physical activity can burn more calories than eat, leading to underweight. Physical conditions can also contribute to weight loss. Therefore, understanding these factors is crucial for managing and maintaining a healthy weight.
Why do I weigh more after eating healthy?
Eating too little can lead to straying from healthy meals and snacks, and may result in unhealthy food choices. To manage hunger and avoid binge eating, it is essential to consume balanced meals and manage hunger by eating natural or nutrient-rich snacks. Additionally, the human body may be retaining water due to factors such as excessive salt intake, processed foods, prolonged sitting, hormonal changes, and certain medications. To prevent water retention, it is crucial to maintain a balanced diet and avoid consuming excess water from sources such as salt, processed foods, and hormonal changes.
Why have I gained weight when dieting?
Excessive sugar, salt, and saturated fat are linked to weight gain due to their high calorie content and impact on the body’s ability to maintain weight. Sugar and fat interfere with the brain’s satiety signals, leading to overconsumption. A 2019 study found that individuals on an ultra-processed diet consumed 500 calories more than those on a minimally processed diet, despite having the same amount of calories, sugars, fiber, fat, and carbs.
Why am I gaining weight while eating healthy and exercising?
It is not uncommon for individuals engaged in physical exercise to experience a temporary increase in weight due to the expansion of muscle mass. However, the subsequent inflammatory response to the exertion may also contribute to short-term fluctuations in body composition. The cessation of weight loss efforts may result from a number of factors, including the occurrence of a workout plateau, the use of dietary supplements, and alterations to one’s dietary regimen. It is advisable to refrain from fixating on the numerical readings on the weighing scale and to avoid utilising ad blockers or cookies.
Why am I gaining weight when I eat a normal amount?
Weight gain can be attributed to medical conditions like heart failure, kidney, liver disease, or certain medications, as well as diet-related factors like salty foods. Polycystic ovary syndrome (PCOS) is a condition that affects the ovaries, producing abnormally high levels of androgens. These hormones can affect a woman’s body function, leading to weight gain, irregular periods, acne, oily skin, and hair growth. PCOS is common in women, and its effects can be difficult to lose weight, especially around the belly.
Can a genetically skinny person gain weight?
Genetic factors play a significant role in a person’s build, making it challenging for naturally thin individuals to gain weight. Weight training and increased food intake can help change the body, but gaining or regaining weight can be just as challenging. Gaining lean body weight is a slow process that takes months or years, and it’s essential to consult a doctor before starting any weight-gain program. Consuming more food and stimulating muscle growth are crucial for weight gain, and avoid wasting time or money on products that claim to increase muscle mass.
Is it normal to gain weight before losing it?
As you build muscle and lose fat, you may appear leaner but may actually start to weigh more. This may take about a month or two, but it may be one reason why the scale numbers creep up even as you become more fit. Don’t stress about the numbers on the scale or your body mass index (BMI), which estimates body fat using your height and weight. BMI is better at estimating body fat but doesn’t accurately measure the full amount of fat in the body. Observe your body’s changes and check in with your doctor to ensure you’re hitting the right goals. Remember that losing fat and gaining muscle both play an important role in improving your health.
Is it OK to eat a lot if you’re skinny?
Thin individuals may appear thinner on the outside but are not necessarily healthier. A lower weight does not necessarily mean lower body fat, and thin individuals may also suffer from obesity-related diseases. Some people struggle with weight issues despite eating a lot, possibly due to good genes and high metabolism, while others struggle with weight issues. Nutritional and behavioral factors may also contribute to weight loss. It is important to rule out underlying medical conditions like hyperthyroidism and celiac disease if someone is consistently underweight despite consuming enough calories.
Do you gain weight if you eat healthy?
The consumption of high-calorie, nutritious foods is an effective method for weight gain. However, it is essential to understand the underlying causes of being underweight.
📹 Casually Explained: Being Healthy
The weakest of wills require the strongest of hearts. Thank you Sam for big leg joke that I stole without asking. Streaming weekdays …
My learnings: Calories are just energy values. Food labels can have 20% errors when analysing calories. However it can still be good to track calories. Energy in and energy out is complicated. Energy out depends on resting metabolic rate (50-70% of total metabolic effect) and the thermic effect of food which uses calories to break down food. All calories are equal but different sources have different effects. Fat is the easiest thing to convert to energy. Protein uses the most calories for your body to process. Exercise and Non-Exercise Activity Thermogenesis (NEAT). NEAT is non-purposeful movement- i.e. people that fidget. People that are lean often have high NEAT. All watches/trackers are not accurate on how much energy you expend. They overestimate how many calories you burn with exercise. However the differential can be helpful. To make intentional weight loss a goal- weigh in every day in the morning (after going to the bathroom) and take the average of the week. Then compare to the next week average. Scientific studies are very confined. Be careful about how broadly you apply them. They can usually tell what not to do as opposed to what to do. Placebo effect/The Power of Suggestion can be very powerful on your physiology. It is not just in your head. If you believe something to be true it can be powerful. Exercise is one of the only things that will improve your biomarkers of health. It is the one hack you need to be healthy. Even if you don’t lose weight it is still very good for you.
🎯 Key Takeaways for quick navigation: 00:00 Dr. Layne Norton is an expert in nutrition, protein metabolism, muscle gain, and fat loss. 00:27 The discussion covers various topics in nutrition and fitness, including energy balance, artificial sweeteners, gut health, fasting, protein needs, different diets, and supplements. 08:33 Calories are units of energy derived from macronutrients in food, mainly through the production of ATP in the body. 15:23 Energy balance involves tracking calories in (food intake) and calories out (resting metabolic rate, physical activity, thermic effect of food, and non-exercise activity thermogenesis or NEAT). 19:11 NEAT (non-exercise activity thermogenesis) plays a significant role in energy expenditure, and it involves spontaneous physical activity like fidgeting, which can contribute to maintaining leanness. 21:34 A classic study from 1995 showed that in a metabolic ward, people who overate by 1,000 calories a day for six weeks gained weight and fat mass. However, some individuals gained more than expected, while one person gained just over 1/2 a kilo due to spontaneous increased physical activity. 23:22 Non-Exercise Activity Thermogenesis (NEAT) is the most modifiable factor among BMR (Basal Metabolic Rate), TEF (Thermic Effect of Food), and NEAT. A 10% reduction in body weight can lead to a decrease of almost 500 calories a day in NEAT. 26:34 Fitness trackers often overestimate energy expenditure, which can lead to misconceptions about calorie intake and weight loss.
I listen to these podcasts during my daily walks and have learned so much, but there’s so much incredible information, sometimes I like to jot down notes that I can reference in the future. I’m thankful for the YT version with time stamps so I can re-listen to certain parts for key pieces of information, and also comb through comments to see what other people have taken away from the podcast. Thank you so much for putting this info out into the world Dr. Huberman and team.
As someone who has dropped 25kg in weight from obese to healthy. The identity piece really resonated with me as when I was younger I completely changed my life around, and part of the reason was from the theories of addiction where you need to become someone new. If you are overweight, don’t be afriad to become a new beast for people to see :)!
I thought I could not absorb any more material about health and diet, but started listening to the episode anyway, and it just gripped me. Amazing! Especially loved the part about psychology and identity changes one needs to go through if they want to change their behaviour. Thank you so much for this wonderful conversation!
Thank you, Dr. Hiberman, for pushing the edge of length and density of your life-changing content. I’m excited to nerd out on how I can spend my week, further refining my health habits regarding movement and food. Between the actionable experiments in this podcast and Dr. Stasha Gominak’s ideas, I am repairing decades of damage to my body. I have the necessary health to enjoy living rather than slogging through time.
I think the weight loss and maintenance chapter was probably the most concise explanation of weight loss and lifestyle change. Choosing your restriction and what is the most sustainable long-term resonates with me. That, “killing your clone,” and asking yourself, “can I do this for the rest of my life,” hit the nail on the head.
50:30 I’ve made a conscious effort to check how I’m feeling when I get the urge to eat. The biggest one is when I have had insufficient sleep, then stressed, then bored. I’ve also noticed when I enter a period of depression my desire to eat increases, which doesn’t help considering my weight is one of the reasons for my depression in the first place! Specifically I start craving sweet and carbohydrate rich foods, things like cake and pastry. Now that I’ve made myself aware of these things it’s easier to recognise that I’m not actually hungry and need to distract myself with something other than food. Walking has really helped with this. It gets me away from the kitchen, is mild exercise and provides a change of scenery. Walking has really helped me to control my eating habits and to a certain extent alleviate the depth and duration of depressive periods.
I battled my eating disorder (bulimia) from age 17 till my 40’s. Now in my mid 50’s I can actually say this without the shame and embarrassment. It wasn’t till I addressed the emotional component of my health that I finally broke the cycle. I’ve been maintaining a weight loss of 80lbs for over 12 years now. I thank you for your work and especially this session as it very much spoke to me and validated what I dealt with for such a long time.
Amazing, fascinating conversation. I’m old enough to remember a time when actual paper encyclopedias and searching through large oak card catalogs and then actually reading the books hoping you’d find what you were looking for was how you stumbled through trying to find this type of information. So grateful that this conversation is being shared in this way. This information is invaluable.
I have been following Layne since 2017 when I had eating disorder and I was very confused of food, nutrition and etc. Thanks to all of his content, books, podcasts, educational articles,training programs and everything else he does – I am now the healthiest and strongest I have ever been. He is so inspiring, and I can confidently say he is THE BEST in this industry.
The new person is very real. When I was 17 I went from 275 to 170 over a year and a half of work. I eliminated the old self that sought food as comfort and continued making better health choices overall. Now I’m strict with eating and exercise which I would have never done as my former self. Now I ‘m 150 pounds at 24 thanks to resources like this and hard work.
I always find it funny, everytime ldl is announced as the cause of atherosclerosis. They always just say “we know the ldl gets stuck in the artery wall” but a mechanism is never said because it’s not the cause. Endothelial cells just don’t get ldl to stick for no reason because then it would happen in veins as well and yet it doesn’t. It’s part of the mechanism fixing damage to the artery wall from things damaging the walls due to high pressure so ofc it’s gonna be there, but the problem is stopping the damage not trying to stop the patching mechanism. It’s just a clot and fixing the problem even tho LPa is the problem but only because it’s hard to remove but I’d assume the body is doing that on purpose for a permanent patch yet they just continue to overwhelm the body with damage and with repeated damage plaques build up because it keeps using the permanent patching lpa and after enough damage to the same spot it’s just too much
Loved how he talked about what is an eating plan you can follow for the rest of your life. That’s basically what I ultimately asked myself after practicing clean eating (and started walking everyday), losing 40lbs (BTW, started at 312lbs) got stuck there, hubby was getting bariatric surgery, so I, too, decided it was a good option for me, wanted my weight loss to “stick” this time so started therapy right after and learned how to ultimately reestablish my relationship with food. So now I do what I call a mostly Keto but ultimately intuitive eating diet. I know for me it is about not feeling deprived, but knowing that I can find harmony between what my brain and body want and make mindful choices and find satisfaction with tastes of things that are more decadent, knowing that if I wanted more I could have more, but that it’s my choosing just that taste to satisfy me, while keeping my fitness goals in mind. This is my 5th year of remaining fit and that’s even after having spinal surgery with complications. Something like that in the past would have derailed me, but I’m living that “new persona” that was spoken of for sure. The thing I love the most about it is that it’s had a ripple effect amongst my group of friends and now they are becoming healthy. 💜
I’m a big fan of your podcast through which I learn so many things. It was nice in this one to hear your guest saying that you cannot separate psychology and physiology (which is too often done). I am a psychotherapist and author specialised in weight issues and I know how our emotions (but not only) influence our eating habits. As your guest was saying, the only longterm solution is an holistic one. I loved the anecdote of Dr Norton when he says we have to develop a new identity: that’s so true! Overeating has for some people become part of a persona, part of who they show to others. And that’s not an easy thing to change, it takes time.
This was amazing. So nuanced. I was especially touched when Layne talked about the tendency to binge on the foods we consider “bad”, and this black and white way of thinking that “I have already screwed up so might as well”. I’ve struggled a little with these tendencies and it really got me thinking about it in a new light
My girlfriend suffers from cronic nightmares due to her ptsd from past trauma. She can’t ever get a good nights sleep and it has had a domino effect on many other parts of her health. I would love to see an episode on some more science behind that and if there are any ways to help mitigate them. Thank you and great episode!
53:39 – wow this perspective and insight just blew me over. Sadly went through eating disorders 11 years ago and even though I think of myself as “this chapter is behind me” – sometimes this vulnerability is still triggered and it can require a lot of self talk to put it to bed again. Thank you for another great episode🫶🏻
Excellent interview! Thank you for sharing. I can relate to “creating a new identity” around weight loss. I was a chubby kid up through 8th grade. I used food to cope with my inadequate home life. The summer of my 8th grade year, I set my goal to make it on the basketball team in school. I moderated my intake of food, I exercised and practiced more, & low and behold I made Varsity Freshman year. I dropped 65lbs that summer. Fast forward years later, after having my children. I gained 60+ lbs each pregnancy; 3 babies in a 4 year span. Although, each and every time I dropped the weight before having the next child and lost and kept off the weight after the last child. I had an intrinsic need to not be that fat little girl ever again. To this day, at age 47, I do weight resistant training, yoga, cardio, watch what I eat and keep it off. 💪 Creating a “new identity” around the persona that you started with is essential, in my opinion, to moving away and onward towards autonomy. 😊
0:13: 🔬 Dr. Layne Norton discusses various topics in nutrition and fitness, including energy balance, artificial sweeteners, gut health, fasting, protein, diets, and supplements. 45:22: 🏋️♂️ Becoming active can help regulate appetite more effectively than being sedentary. 1:31:38: 🧪 The researcher conducted a study to determine the duration of the effect of whey protein on muscle protein synthesis and analyzed plasma leucine levels and phosphorylation of mTOR targets. 2:15:42: 🍬 Sugar consumption and weight gain are often misunderstood due to the judgment and complexity surrounding energy balance and obesity. 3:03:41: 🍽️ The discussion revolves around the impact of seed oils and saturated fats on overall energy toxicity and hormone levels. Recap by Tammy AI
I don’t say this sort of thing often but I’m excited to listen to this. Basically my two favourite podcast hosts in the same podcast. Huberman is obv famous but Layne brings the same science focus to sports and nutrition and should get more supporters than he does. This should be properly amazing content.
I love that Andrew mentioned his nervous system in recovery time from exercise. I have a very small window of tolerance for cardio exercise (not sure about resistance). If I do too much or too high intensity I can be wiped out for days. Childhood trauma left my nervous system in a poor state and although it has improved with EMDR and Brainspotting there is still some way to go.
Excellent podcast! I would definitely be more interested in metabolic changes in perimenopause, menopause and postmenopausal phases. While there may not be a difference in lean mass gain between men and women, there is loads of statistical evidence representing the massive shift in metabolism during these hormone phases.
Thanks for this great conversation. Please have an episode on kidney health. I’ve been trying to have a very healthy life style for a long time (training 5+ times a week and eating Whole Foods, drinking lots of water, minimizing unnecessary supplements) but still having problems with my kidney, and it really concerns me (btw: female 33yrs old). Thank you so much.
My impressions at the beginning: Wow is this long! Almost 4 hours. I’m 69, somewhat overweight, trying to loose some weight and overcome insulin resistance. Now I’m listening to two hulks talking about nutrition, weight loss, exercise and other hulk-building science 😂 I’m doing exercise relatively regularly but hardly ever with quasi-religious fervor. It is bloody unlikely that I’ll ever be a hulk, and never wanted to 😉. Nevertheless, in the mid of this I realized that this is really very useful knowledge very well explained. Absolutely worth listening to even for basically anyone.
🎯 Key Takeaways for quick navigation: 00:27 🍽️ Dr. Layne Norton, an expert in protein metabolism, fat loss, and nutrition, discusses various topics including energy balance, artificial sweeteners, gut health, fasting, protein needs, and different diets in the podcast. 03:19 ⚡ LMNT electrolyte drink is highlighted, containing sodium, potassium, and magnesium without sugar, supporting optimal body function, especially in neurons. 18:16 🍽️ When consuming 100 calories, the net intake is around 92-95, with protein having a 20-30%Thermic Effect of Food (TEF), resulting in a net of 70-80 calories. 19:11 🏃♂️ Physical activity includes exercise (purposeful movements) and NEAT (Non-Exercise Activity Thermogenesis), where spontaneous activities contribute significantly to energy expenditure. 27:01 ⚖️ Regular and consistent weighing, preferably in the morning or after using the bathroom, helps mitigate the impact of weight fluctuations and provides a more accurate measure of progress during intentional weight loss. 39:45 💊 Placebo Effect in Fitness: Discussion on the placebo effect’s powerful impact on physiology, citing a study on creatine and its notable outcomes based on participants’ beliefs. 42:07 🏃 Exercise and Appetite: Exercise often exhibits an appetite-suppressant effect. Regular physical activity not only aids weight loss but also independently improves health biomarkers, emphasizing its significance beyond body weight considerations.
Even though I appreciate all what mr Huberman does, for a normal person this doesn’t need to be complicated… and I do feel at times that all what is taken up in his show is Too complicated to Joe Schmoe… Also for people who does Not want to be obsessed about food…. Here is a tip to stay healthy; Just eat normal food, enjoy it, the less processed the better… check you portion size, don’t eat late evenings and move your body!!, This whole deal with pills and supplements is in many a waste of money. Spend your money on healthy food instead and you will Never need all this artificial created products. Sorry but this is just my 2 cents .
This podcast is absolute fire. The amount of information from these two Dr’s is amazing. Both Dr Norton and Dr Huberman are world leading scientists with their approach and the way how they translate deep science into everyday senetence so everyone can understand whats the gist. Im about to start my PhD and i have to say i feel deeply inspired by you guys. I wish i could sit down with you one day and discuss those matters.
This is one of my favorites from Andrew. The emphasis on fiber here is great. If you use a fiber supplement such as metamucil – i’m struggling to find the optimal time to take that while time restricted feeding and taking a vitamin stack. There are warnings of not taking near your vitamins because it reduces absorption, but if you’re IF, that’s a bit difficult.
Thanks for making this article. I enjoyed this article very much and learned a lot. One area where I did not learn much and did not feel confident with the presentation was the section of seed oils. Because you and Dr. Layne Norton both agree that seed oils are fine, it did not provide much credible information to me. For a much better discussion with seed oils, I suggest you bring an expert guest who disagrees with you on seed oils and then you can each present evidence. Some of the evidence that I think I heard regarding seed oils in the podcast was that there is epidemiological evidence that saturated fat is better for life expectancy than poly-unsaturated fats. I also heard that the randomized controlled studies (much better evidence) only used what is perceived to be a “health marker”. The issue is the accuracy of the health markers. In an ideal study, you will not use health markers (such as measuring LDL) and you will measure actual health – longevity, and mental and physical performance. My guess is that these would be too expensive and time consuming to conduct, so short-cuts are taken and they measure health markers and make a huge assumption that the health markers correspond to actual health. Currently there are some on-going studies that measure actual buildup in the blood vessels via scans instead of a marker that people assume to cause buildup. Hopefully we can avoid making huge assumptions in the future.
Watched this on the treadmill and sauna at the gym. As a person beginning a health and weight loss journey I feel so blessed to be able to have access to all this information. ❤ I understood the gist of it but I’m so fascinated with how much knowledge there is and excited to learn all that there is to learn. 🤓
I really appreciate Layne’s nuanced approach — he maintains a perfect balance of being non-dogmatic without being wishy-washy. I wasn’t familiar with him when you posted on IG asking for questions but in the interim I listened to him on a few other podcasts (Peter Attia, The Ready State) and have been impressed with not only his knowledge but his earnest and level-headed approach every time. As a side note, THANK YOU Layne for acknowledging the skyrocketing price of creatine over the last couple years. Every time I hear someone say how cheap it is while I’m struggling to stay supplied, as the price has LITERALLY tripled or even quadrupled in many cases, I feel so frustrated. So just having it noted is a nice change!
Everything here they said is very true but what ive experienced is that there so magic diet that works for everyone at all because we are different and we have different needs so we need to stick in a diet not a diet actually its food habits that are most suitable for our own selves like if you feel stressed or unfocused after eating too much or certain food like gluten or sugar than just avoid it you can do it by just portion control for overeating eat a small amount of food time to time rather than eating once all itll help in stress and if youre overweight then try internment fasting rather than just following random diets like keto again it can work for certain people but not all so its always depends upon our body type …. Stay happy and healthy 😊
Is there any concern, with extremely high fiber diets, that it will sweep out nutrients as well as bad stuff? I’ve heard fiber likened to a broom for the gut. But at very high levels, it can sweep out the good and bad, like if you were sweeping your floor and sweep up coins along with the dirt. Would be interested to get an expert’s thoughts on this.
It took me 3 sessions of listening, but I really enjoyed it. As always, great content. I was compelled at one point to stop and take notes, learning is a lifestyle for me, even in my 60’s. I do like that it’s not cut up into 3 or 4 segments, I just listen and watch, until life intervenes, and pickup where I left off. Keep up the good work that you and your guests are doing.
I’m 82 and have dropped my body weight 98lbs in 8+ years. I listen to y’all for hours and even the experts get it wrong. Losing weight has nothing to do with the foods you consume. It has everything to do with one’s mindset. Simple- moderation whatever food you want snacks too but never overeat and start at noon
So sorry to say he lost the respect at 3:08 when he started talking as though he knew, when in fact that most recent research does reveal that, no, female systems are very different–needs, timing, etc, and when he spouts off about the studies, he fails to acknowledge the historic over reliance on all male studies. In no rabid feminist, but even I can see this gentleman erred in failing to defer to the great female researchers and their findings of late. Too bad.
Longest article I have ever watched without skipping. Thank you for all the hard work that you put in for us. Also there was a study on rats, comparing sugar to cocaine in terms of addictiveness if I remember correctly. Would have been interesting to listen to that, comparing it to artificial Sweeteners etc. And possible implications on eating patterns and obesity
Thanks al lot for the content. I have heard your podcast Smith Prof. Dr. Sinclair. There he said, that he’s not taking any supplements beside his specials like resveratrol, NAD, metformin and NMN and that it is not necessary to take any because his food contains enough of this.But here you’re explaining that you’re taking Vitamin supplements from athletic greens.I am a bit irritated. Can you explain this?Thanks a lot. Andreas from Cologne Germany
Finally finished perusal it all. So much goodness inside. Worth every minute. And FYI – I’m not unhappy about what Layne said when it comes to women and training. In fact, I couldn’t agree more. I am a 50 year old woman, ultra endurance athlete since 2007 and personal coach since 1999. 🏋️♀️ I race mountain bikes over long distances and multiple days. My period and hormones do not dictate my training. I do! Sometimes I get slammed by it, sometimes I slam with it. I absolutely autoregulate. Some of my best training sessions have happened while I’ve been bleeding to death. What? 😂 It’s funny ‘cause it’s true. Anyway, great podcast. Thank you both for all your hard work. Much respect. 👊
Stevia gives me an instant headache so I avoid it. Saccharine and a few other diet sugars taste terrible so I have avoided for over 50 years. Sucralose causes loose stools so I avoid that too. Many of the artificial additives cause cancer in laboratory animals- so you guessed it, I do not risk it. Sadly, even most chewing gums are ineligible to be used do their ingredient list. If it is artificial it is probably not good for you- do not expect our government to protect you.
I am doing carnivore and seeing really good benefits – besides seeing a good friend of cure his auto-immune condition and look younger. As a food-addict/bulimic person to me the carnivore is the diet who I can most control. I’m not sure if I’m gonna swing back to keto and add more fiber as suggested, but the main point here is that no matter what diet you have chosen, this episode touches every scenario with immense contribution to our knowledge in the subject. Btw, I always listen to the podcast on Spotify but I also make sure to come here and like so Doc Hub can get more views or money (?) haha also to check the faces of the people interviewed. Thank you so much for this episode!❤
IMPRESSIVE!!! I try to educate myself as much as possible from multiple sources, and this REALLY tied everything together. Weight, health, fitness, and nutrition (along with of course the psychological component) are extremely complex topics, made even more so with how they are interconnected. Definitely no ‘one size fits all’ strategies, as we are all so different. Educating yourself is the way to go to design your own personalized plan. You both kept me riveted throughout, and I’ll definitely be adding you to my daily source of information. Fascinating that such a crucial topic for everyone still seems to be in its infancy.
when the talk about NEAT… I mean, obviously your NEAT will go up through socializing. There. That’s it. If I’m alone, I put on a movie, game, or youtube website that literally lulls me into a hypnotic trance. Has anyone studied the metabolism of someone perusal TV? We probably burn like half the calories of doing ANYTHING else. But if another person walks in the room and starts talking to me… then i instantly start moving around, talking. How about going to the park and laughing and joking with friends? Etc. So how to get NEAT up… be in an environment that spontaneously increases NEAT. And don’t spend the whole time socializing by pounding down food and drinks. We essentially need a way to socialize that doesn’t involve eating n drinking. I suppose that explains the rise in gym culture.
I can’t get enough of this conversation! it makes me want to ask a question that I can’t seem to find any info on anywhere. I’ve done very strict Keto diets through the years as a tool to lose weight fast and then maintain by training. 1 to 4 months each, maybe 4 cycles since 2016. One of the most interesting side effects was my nail growth. I’ve always had brittle nails that broke, never in my life was able to grow long nails, they are soft and just break. EXCEPT THOSE 4 TIMES I DID KETO. The nail growth that followed those Keto stretches, and maybe for a month or so afterwards, was significantly stronger, to say the least. They grew long, didn’t break, bend, looked much more healthier, the contrast was shocking. EVERY TIME. Apologies for the long comment, but I’d love to know if the effect comes from the lack of carbs, or from a much higher ratio of fat. It has been the most fascinating effect for me, along with the weight loss of course. And is there anything I can do while not on keto to match that effect? Thanks!
The guest says “if it helps you lose 50 or 75lbs trust me it’s not bad for you”. Cigarette smoking helps people lose weight, heck, crystal meth is a great pulling the pounds off. I’m not suggesting artificial sweeteners are the same thing but they are people who probably would argue it. A statement like that makes me “not” trust what you say.
Great content, factual, balanced and insightful… Over the past 10 years I’ve tried just about every eating, fasting and training trend on social media and at the end of it all the realisation is… One scientist will tell us one thing, while another scientist will tell us the opposite The tuth falls somewhere in the middle. Now I avoid extremes and apply moderation. I am gaining muscle, growing stronger 🙏🏼 Thank you fellas 😊
I’ve taken semaglutide, even though I’m not obese nor have diabetes, just overweight (a physician prescribed me – I would not need a prescription where I live, though). And what Dr. Huberman said happened to me, with the smallest dose: feeling bloated and incredibly constipated. It worked, but the side effects taxed my health too much to sustain it for a long time.
loving the info on female health, menopause, cycles, etc. As a former ballet dancer now in my late 40’s, it has been a rollercoaster shifting from a culture of “eat nothing” and unhealthy body image but still perform like an athlete, to something science based that would keep me healthy until my last decade. So many young girls struggle with health when in disciplines like ballet. It is changing, though. So much thanks to science and people making it digestable to others. Keep it coming! ❤
I have the podcast if you get a chance, ask him because I feel it contradict his self . If tracking your calories, by the number that’s given on the boxes off by 20% but you still should do it because overtime no matter what are you’ll be able to track based on the outcome and the consistency of the numbers on the food and if you can do that why can’t you do the same thing with the watch that’s tracking your calories burn if you’re consistently tracking your calories with the watch. I hope you understand what I’m asking.
he is wrong on ldl he takes a way to simplistic approach to it and does not delve deep enough to see the difference, just comparing hdl to ldl tells you pretty much nothing about how dangerous this persons ldl is. for someone so well versed in other topics to just brush ldl off like that is very concerning . if most professionals handle it this way we will be preaching this fake gospel for decades to come
By what miraculous mechanism does Dr. Norton propose (1:26) that LDL can simply “penetrate”, pass through the arterial endothelium to form atherosclerotic plaque? Consider the endothelium of the duodenum. In order for triglycerides to get from the small intestinal lumen to ultimately be packaged up in a chylomicron, many things must happen. Basically, triglycerides are broken up by pancreatic lipase into a monoglyceride and two fatty acids, packaged up into micelles and only then are they allowed to be passed from the micelle to the enterocyte of the small intestine. Once inside, the fatty acids and the monoglycerides are reassembled in the endoplasmic reticulum, passed to the Golgi apparatus, reassembled into triglycerides, and loaded up into a chylomicron along with cholesterol and fat soluble vitamins. In summary, the intestinal endothelium does not simply allow anything to pass through it. Nutrients are broken up into very small parts and then reassembled. Now, consider the artery. The endothelium are joined together by tight junctions. LDL cannot pass through tight junctions. The endothelium does not just allow things to pass through it. If it did, we would be dead. There is no mechanism which simply allows a relatively large LDL particle to pass from the lumen (bloodstream) through the endothelial membrane into the interior, migrate across the entire cell, unmolested, only to pop out the basal side where it collects to form plaque. I suggest that Dr. Norton rethink his statement.
I have been trying to find a diet to sustain for few years now, I lost 32kg, standing on 74kg right now. I wasn’t eating white sugar and mainly anything with white flour and exercised. Now I have been weight lifting for around 2 years and I still cant find a diet that I would be sustaining my whole life, but this article definitely helped, low carb doesn’t work for me that is for sure. I tried it currently, never again.
Layne is a lot less prone to going with preliminary studies and acting like they’re usable to humans, and his more measured approach seemed to rub off on Andrew in this episode. I like Layne’s no nonsense attitude. Not sure he really is “one of the world’s foremost experts in nutrition” though. Never heard him claim that!
Keto/carnivore can be a means to an end and when you’re insulin resistance/weight loss is fixed add back some good quality carb if you want. Over the long-term I’d rather have variety then overly limit myself. Of course the carbs I eat now don’t consist of processed food it has to be something found in its natural state in nature. I don’t eat refined sugar or bleach flour either. I do a considerable amount of compound weightlifting so if you can’t burn it off you may have to take a different approach.
Yes must add,the changing the personality, mine always changes when l really do restrictive diet, my personality just changes ? Extremely was this way before peri-menapouse, so now It’s different, l became a party animal,l wouldn’t stop dancing going out to dance parties etc,l had super energy, l am one of those people who gets hyper .So what is this,personality disorder? M🎉
way too much talk. eat less. stay away from sugars. stay away from processed foods. exercise. case closed. this whole convo is complicating sht way too much. it gives people the impression its so hard to get fitter. it gives people reason to procrastinate. either do it or dont. its as simple as that.
Biggest takeaways (general principles, non academic): 1. “I killed my clone today” – you gotta give up your old character to get better 2. “No solution, only trade offs” – the pros and cons of a variable is not black and white 3. In life, repetitive short-term pain brings long-term gain, repetitive short-term enjoyment brings long-term pain
Cuz there was hey Andrew, I just wanted to take a moment to say thank you for all your work. As well as I wanted to praise your effort. You can see how much effort you put in the things. Like I can literally read that you put a lot of effort into things just from your body language, because it’s so clear. Not something other people probably wouldn’t pick up on. Like me. Me I’m really good at reading body language. But I just had that thought that. Wow! You can basically see this dudes effort because he is always putting in an effort. And then I remembered that we should praise after so I wanted to make sure to praise your effort
53:39 – wow this perspective and insight just blew me over. Sadly went through eating disorders 11 years ago and even though I think of myself as “this chapter is behind me” – sometimes this vulnerability is still triggered and it can require a lot of self talk to put it to bed again. Thank you for another great episode🫶
The podcast contains very rich information on nutrition and goes in dept in areas such as fat loss, protein metabolism, types of diets, etc. The delivery is very professional and does very well in explaining the topics discussed for the listener to understand. The technical production of the podcast is very good and has an excellent setup that also gives a professional atmosphere.
Tanks a lot! This is an amazing episode. I’m coming back to this episode (and many others) to check some specific recommendations time after time. I thought that it would be amazing if your team can publish a transcript of these talks to your website. So, we can check some facts and recommendations with quick word searches. Actually, it doesn’t have to be precise transcript made by a human. An automated version with error would work for searching any way. Alternatively, if there is any tool to download youtube subtitles maybe someone here can point that out 🙂
Thank you so much for this article and your dedication to trying to bring us (free) high-quality educational information. Your podcasts are very enjoyable and perfect to listen to during intercity commutes 🙂 I have 3 questions: 1. (02:21) How is Dr. Norton’s reference to a study showing that sugar did not alter body composition consistent with the consensus among nutritionists and health practitioners on the fact that glucose/higher insulin impedes fat burn and increases fat storage? 2. (01:44) I was told I should eat proteins right after working out in order to avoid muscle loss. In case you agree with that recommendation (although I personally did not notice that in myself), how do you prevent muscle loss if you are an intermittent faster, exercising at 7 am and starting to eat at 11 am? 3. (02:04) How come the topic of the impact of artificial colorants and/or preservatives on long-term health did not come up during your discussion with Dr. Norton? Do you believe it is secondary in terms of health or just not relevant to weight loss?
I think re: sticking to a diet long term– some people are so sick theyvmust updltake an ll diet extreme to their current eating to ensure they dont die now. Once the health is on the right reassess. Younhave to consider sugar addicts will want to continue to choose eating their drug of choice as it serves them dopamine they may not be getting elsewhere or how they cope. Its not an easy question of what can I do long term if that long term is leading to amputation from their consequences of poor glycemic control. If youre metabolically healthy (hga1c <5.6) and not a sugar addict ornusing food as a coping method, then have atter. Most people have such a dysfunctional outlook about food they have no idea what theyre doing and dont know how to prioritize protein properly. You need to be past "I just eat food what ainwant cuz Im hungry and I like it" before determining what youll do long tern. I feel like ketosis teaches you one side of the spectrum far from where you are at and most people need somewhere in between. That said aim a huge promoter of meat heavy keto and how it helps people gain control over their food. It shows how addicted you are to sugar quite easily as you no longer cannot use it to cope for that dopamine hit. It shows you have work to do from your past demons. Good luck everyone on your future goals! Edit: has Mr Norton not studied the new cholesterol metaanalysis in depth? I dont understand lowering cholesterol or LDL is still a metric of heart health . Lane also mentions not to get sucked into associations however assumed fiber was the correct association. To make a claim like that then naysay about people doing that-- you need to present some sort of supporting material, which you didn't (or I didnt catch as Ive now listened to it all). If fiber is essential, then does it need to be reclassified under nonessential carbohydrates? Is it different as fiber supports the bugs within us vrs our own cells? Butyrate is also gained from ketosis so can that not be a great benefit? Ive seen mixed studies on the diversity however like you said, a change in the biome isnt always bad and we dont know whats necessarily the best.
This is a very good podcast, speaking on artificial sweeteners. I use to take metformin haven’t taken for almost 10 years. I lost 67 lbs using artificial sweeteners and a reduce carbs in my meals walking/resistance training and fasting for 16 hours. It took me almost a year and a half. My pain has totally gone away, migraines/Gerd/as well. I am still working on it and want to get to a good weight my weight was 267 now 196. The one thing I learned was as soon as I stop eating every two hours as recommended by my dietitian and only having one carb per meal ranging roughly 50-60. I sometimes look at the glycemic index of food now that I have learned . I have also learned that I don’t need to increase the amount of added fat; keeps my body from burning its body fat. Once I start to feel full I now stop never happened before, Again thank you so very much.
I really enjoy listening both Andrew and Layne. I didn’t quite get enough clarity on the question about cooking foods though. Layne mentions protein rich foods are ok to cook, but I was just wondering if there was information regarding cooking vegetables specifically and if it negatively affects the nutrient profile. Thank you!
Thank you thank you thank you for making the case that people don’t eat just because they’re hungry. No diet deals with the psychological issues related to eating. And what you said about changing your eating habits being more difficult than stopping drugs or alcohol is right on! Satiety is irrelevant for a binge eater.
I keep finding myself thanking people on these podcasts, but here I go again! I’ve been sporadically weighing myself and getting really upset when I gain after losing. I did it again tonight, not thinking about how I drank more water tonight! Plus it’s colder now, so my clothes weigh more. Gonna start trying your ideas
🎉 Thank you! Lots of confirmation of what I’ve been doing. Yes, I can do “This”, for more than a few months as I re-evaluate and re-write my plans. 21 weeks, with a lot of support. I’ve got at least 5 more months to go and am sustaining my Health, calorie deficit, and managed hunger. Doctor tested and approved!😊
This was a great listen while on my morning walk/jog! Very informative on the nutrition and benefits of fiber, protein and food/supplement studies. Ive lost over 60lbs on keto during 6 months but I missed some foods like bagels in my diet. I was unhappy. The lost of weight was nice but i wanted more freedom on the choices of foods I missed. Ive changed my diet to a higher protein and fiber diet (little to no sugar due to the keto diet restriction) with calories in mind along with exercising daily. Its thanks to people like Andrew Huberman and David Goggins that Ive inspired to become a better human towards myself and others. Ultimately, this new discipline will grow my life into the future Ive always wanted and I cant wait to achieve it! Thank you for this article!
There needs to be research done on creatine and the heart. I can’t take it bc it gives me palpitations and I know I’m not the first to have that side effect. ppl will poo poo you because there’s been no testing proving that it can mess with your heart. Some ppl say you’re dehydrated but all I do is drink water. I even make sure I sea salt my water before a workout so I know I’m not lacking there. I’d be interested to see what they find. Nonetheless very informative podcast. I listened to all of it and enjoyed it.
Dr. Huberman: “I eat butter — IN MODERATION” Internet: “ANDREW EATS STICKS OF BUTTER ZOMG” I’m excited to see the ever-escalating arms race of additional nuance that he has to append to every little thing he says in hopes that random trolls stop doing what they do to misinterpret the simplest of statements Anyways, I love what you’re doing — When I make time for it and when I’m perhaps more famous in my career, I hope to do the same flavor of thing for Physics/Math & Education Research
Rating: 7.2/10 In Short: Tough for me to listen to for some reason…sorry Notes: I think the content and questions and information that Layne talks about is great. His youtube website is cool, and he definitely practices what he ‘preaches’, is humble, and admittingly a good scientist in that he has an open mind and is willing to change his thoughts and practices depending on more science. However He talked a bit fast at many times, at the end they sold their carbon app, and there wasn’t much of a narrative to follow throughout. Instead it was more of a hodgeppodge on different taboo things around working out and losing wait and eating and thus not one of my favorites. Felt like many of these topics have entire Huberman episodes on them and other convos in this space, for example Peter Attia, Andy Galpain (and guest series) Elissa Epel are a little better and more fun to listen to. Definitely a bro out version of the huberman lab, and if you are really into nutrition/working out this would be a good one to listen to. But if not, not sure its necessary and its long, so maybe 2x speed it.
Ah the UN.., it recognised north Macedonia 🇲🇰 in 1991 which it partitioned and allowed Greece to retain southern Macedonia 🇲🇰 yeah 🤦🏼♀️😳 But the Greek gov ethnic cleansed by changing the surnames of the children to sound Greek in the 1930s . Nobody’s talking about that though or even knows except those of us who were impacted (my parents) I was born here in Australia
Thank Prof A Hubberman, love this so much great information, l use 100% PURE CREATINE MONOHYDRATE AFTER I DO WEIGHT TRAINING,JUST STARTED,I DRINK IT IN JUST WATER =2×DESERT SPOONFULS,I DONT TAKE IT IF NOT TRAINING,I ADD A PLANT BASED PURE NO SUGAR ADD A HIGH protein,total essential amino acid profile,35 g/ serve,non-essential aminoprofil 35/g serve in the morning =just half of those, l do 25 mg DHEA slow release 1xper day,k2 /=1xper day,vitaminD3=1000, sometimes2x pr/day in rice bran oil for absorption, 1000 boi-c pr day Acetyl L-Carnitine–L-Carnitine
I do not find everything that Lane Norton says very credible. I am totally confused about fiber. There is no minimum RDA for fiber. Fiber purportedly is an inti-nutrient that slows the absorption of nutrients and reduces the absorption of nutrients. It supposedly is necessary for gut health and supports a “healthy microbiome” whatever that is. It supposedly helps to serve as a barrier to prevent leaky gut? But the Inuit on their indigenous diet with essentially no fiber do well. The Masai seem to do well on a diet of milk, blood, and red meat. Beyond that ketogenic diets have proven to be helpful in reducing the progression and in some cases reversing a number of chronic physical and so-called mental diseases including Alzheimer’s. Beyond that if, as I believe, insulin resistance is a major but not the only cause of a whole variety of chronic diseases, ketogenic diets seem to be the best way to go and the best way to prevent being hungry all the time. Finally many people with inflammatory bowel disease and various other auto -immune diseases seem to do well on a ketogenic diet and some do best on a carnivore diet. As for the microbiome, it may be that the microbiome is determined by what we eat wherein it adapts as best it can to digest and extract nutrients from whatever it is we eat?? I believe my questions are relevant and deserve answers.
I came back to this podcast episode after listening to the episode with Dr Stacy and her statements on how the same approaches don’t work for women as they do for men. Maybe Dr Layne and Dr Stacy need to have a talk. 😂 But at least Dr Layne admitted that he has no data to back up what he said, and it’s just bad in his observations. I think I’ll stick to Dr Stacy’s advice.
SOMEONE PLEASE EXPLAIN…. This guy whom I’m not even subscribed to is flooded my website. By this I mean that when I watch any random article I searched on YouTube, THIS GUYS articleS AUTOMATICALLY PLAY after the prior random article I watched is over. Unless he paid Youtube a horse shit load of money to do this, I don’t know of another reason for this. I haven’t saved an y of his articles to my watch later nor added any to que.
The problem with seed oils is the omega 6. Have to balance omega 6 with 3, this is very difficult to accomplish already without consuming seed oils (at least if you are eating nut butters, soy, chicken, and other foods higher in omega 6). Artificial sweeteners: modify the gut biome and contribute to metabolic syndrome. 80-95% of the population has metabolic syndrome. It doesn’t happen overnight, it occurs over years time. The studies done on blood sugar and artificial sweeteners wouldn’t be as relevant because of that.
Ok. Who is paying Layne Norton? Is he still getting kickbacks from Monster Energy. Why would Norton and Huberman condone “food products” that aren’t real food. Why not tell it like it is. Obesity ?Thats so 2020. skinny fat people are just as unhealthy. I feel sad for individuals that listen to this and continue on with the bad habits that are contributing to their decline in health. And thank you Dr Norton for reminding the audience of your credentials and how accomplished you are. This interview was misleading and sad. I subscribe to you Huberman because I respected your balanced approach. Please don’t tell me you drink Monster too?! I’m grossed out😢
Super conversatie, super nivel DAR AM REMARCAT CATEVA CONTRADICTII SUPER FLAGRANTE : .. dr. Norton recomanda cantitate mare de proteine, care stim ca sunt super satioase si inhiba foamea, fapt care va determina implicit o drastica scadere a aportului de fibre……pentru ca nu mai este loc. Eu cred ca de aici vine problema celor care mananca multa carne : isi diminueaza aportul de fibre semnificativ.
Wine & Muscato, l only had half a glass if we went out to dinner,suchi, l cook a lot,but not to the extent that they loose their nutrients, just heard excellent advice,l do love raw vegetables FIBRE, l want to take metformine as what Dr David Sinclair said,NMN,RESVERATROL? Thank you,you guys are amazing 👏 great information. What about training protocols for menapouse or post menopause?l am doing this study right now . I should do Creatine before training ? As it is good for recovery as well . M
I’ve seen hundreds and hundreds of articles learning lots of things except from this article! Two chatting men clearly understanding each others very well, especially throwing familiar acronyms around without any explaining one of them even once! They can pass all exams but can’t teach the least of all their knowledge. BYE!
I have listened to a few podcasts now, and have heard numerous mentions about fidgeting and calorie burn (NEAT). I have heard rumours that knitting and crochet can be included in this?! It is intentional movement but I have gotten hot making things and was wondering if it counts at all for calorie burn. Maybe the power of suggestion will be very helpful here!
Super disappointed in Dr Norton’s answer about the menstrual cycle. Firstly to say “Whenever you are going through your menstrual cycle, reduce the intensity, reduce the volume…” is just wrong because we are always going through our menstrual cycle, just different stages of it if we are pre-menopausal. Secondly, the question is likely wanting to get to how oestrogen, progesterone & testosterone affect weight loss and training… totally didn’t answer that unfortunately. Would have been better to say upfront that this is not an area that his expertise covers.
Cooking our own foods is heresy now? That’s interesting. For me, preparing my own foods from whole, organic ingredients is essential. I want to know exactly what is going into my body and I find that the only way to do this is by preparing my own meals. Granted, I do love to cook and have been doing so for many years. Often folks just do not know HOW to do it and how to manage the ingredients and the time that go into it (a good argument for bringing back Home Economics at schools).
If sugar isn’t unhealthy on it’s one. Why do we see improvements in “a lot of different things” (2:30:29) if we replace beverages that contain sugar with beverages that contain NNS. If sugar isn’t bad on it’s one, can’t i just drink sugary beverages if all my other “responsibilites” (fiber, total caloric intage, etc) are met?
Great to listen to, my point would be,heart disease, cardiovascular disease, in particular, calorie restriction will reduce weight we would all agree, if the calories are from high glycemic food not low carb then blood sugars rise, eventually pre diabetes then diabetes . Even when not being obese, you are covering it all I am listening, you have what you say works for you as a diet, but what addresses arterial plaque formation, stress food gut health, bacteria the immune system, So what would you say to the best to reduce the risk factors of arterial plaque, not just weight loss that would help anyway in part to heart problems, the pandemic heading our way looks like diabetes, predominate by high blood sugar, that can be stress cortisol Alcohol, sugar, eating often, if like me doing keto o have found less inflammation, I would think keeping a logical approach to how your body responds to food etc
At time stamp 3:03:10 Layne starts to talk about his recommended range of daily calorie intake of saturated fat to be 7-10%. So for a 2500 calorie diet 7-10% of saturated fat is 175 – 250 calories? Am I understanding that correctly? Only asking because in the food logging app Cronometer it has fats broken down into grams and not percent of calories.
I am 68 lacto ovo vegetarian since 32 years old learn to supplement B12 . What make a difference on my overall health,three years ago was fasting OMAD 5 days a week,I vitamin D and K2 . Doctors 90% a totally hate vegan and vegetarian patients. This my experience I think they know very little about healthy wholesome vegetarian nutrition which I believe is very good for your health. Drs worry about high LDL I focus on low triglycerides and high HDL . I been having this debate for 30 years with GPS 🙃. Because I work in the health industry I don’t follow orders without evidence and I make sure those evidences are not funded by pharmaceutical or food industries or self motivated.