Over 100 million adults (42.4%) are obese in America. Obesity comes with substantial health risks & impacts on quality of life as well as mental health. As such, nearly half of adults in the US attempt weight loss on a yearly basis but the number of people who are successful in losing weight and successfully maintaining that weight loss are extremely low. Moreover, the amount of misinformation surrounding fat loss is overwhelming. In this podcast, Dr. Norton breaks down the most important things to consider for a successful weight loss lifestyle program to have success and maintain it for the long term.

SPONSORS

• Fat Loss Forever by Layne Norton PhD: https://biolaynestore.com

• Carbon Diet Coach – Achieve your goals with Carbon’s adaptive macro coaching app: https://joincarbon.com/podcast

• Team Biolayne – One-On-One Coaching: https://biolayne.com/online-coaching

LAYNE'S COMPANIES

Carbon Diet Coach: https://joincarbon.com/podcast

Outwork Nutrition: https://outworknutrition.com

REPS Research Review: https://biolayne.com/reps

Workout Builder: https://biolayne.com/workout-builder

Team Biolayne: https://biolayne.com/online-coaching

Physique Coaching Academy: https://physiquecoachingacademy.com

FOLLOW LAYNE

http://www.facebook.com/laynenorton

http://www.twitter.com/biolayne

http://www.instagram.com/biolayne

TIMESTAMPS

0:00:00 - Intro

0:03:33 - Obesity Risks

0:05:36 - Realities of Being Shredded

0:10:00 - Fat Loss Forever

0:11:32 - Information Overload

0:14:10 - Experts vs Star Power

0:17:48 - Rebounding After Weight Loss

0:20:43 - #1 Thing for Weight Loss

0:23:20 - Self Efficacy

0:27:22 - Carbon Diet Coach

0:28:22 - Social Support

0:30:46 - Greater Initial Weight Loss

0:32:36 - Tailoring to Diet Preference

0:34:50 - Increase Protein Intake

0:35:06 - Monitoring & Measuring

0:36:18 - Biochemistry of Fat Loss

0:42:45 - Debunking Insulin Myths

0:46:28 - All About Calories

0:52:24 - Team Biolayne Coaching

0:53:15 - Energy Balance Deep Dive

1:00:20 - Tracking Errors

1:02:54 - Weight Fluctuations

1:04:49 - Hormones

1:06:12 - Exercise

1:11:17 - Self Monitoring

1:12:41 - Macronutrients

1:16:06 - Sleep

1:19:21 - Supplements

1:20:51 - Conclusion

SHOW NOTES

https://biolayne.com/podcasts/dr-layne-norton-podcast/what-really-matters-for-fat-loss-episode-6

The mark of any good scientist is their willingness to change their mind based on evidence. No matter how strongly we feel about a topic, we must always consider new data, and if the data is strong enough over time, we change our minds. In this episode, Dr. Norton goes down a list of the things he felt most strongly about and later changed his mind on as new data emerged.

SPONSORS

• Outwork Nutrition - Evidence-Based Supplements to Support Your Hard Work: https://outworknutrition.com

• REPS Research Review: https://biolayne.com/reps

LAYNE'S COMPANIES

Carbon Diet Coach: https://joincarbon.com/podcast

Outwork Nutrition: https://outworknutrition.com

REPS Research Review: https://biolayne.com/reps

Workout Builder: https://biolayne.com/workout-builder

Team Biolayne: https://biolayne.com/online-coaching

Physique Coaching Academy: https://physiquecoachingacademy.com

FOLLOW LAYNE

http://www.facebook.com/laynenorton

http://www.twitter.com/biolayne

http://www.instagram.com/biolayne

TIMESTAMPS

0:00:00 - Intro

0:02:46 - Change Your Mind Based on Evidence

0:07:23 - Alan Aragon vs Gary Taubes

0:10:03 - Branched Chain Amino Acids

0:18:41 - Fasted Cardio

0:23:18 - High vs Low Intensity Cardio

0:27:14 - Outwork Nutrition

0:28:41 - Meal Frequency

0:36:57 - Intermittent Fasting

0:40:04 - LDL Cholesterol & Saturated Fat

0:51:31 - REPS Research Review

0:52:30 - Sucrose, Fructose, & HFCS

0:59:29 - Artificial Sweeteners

1:12:11 - Conclusion

SHOW NOTES

https://biolayne.com/podcasts/dr-layne-norton-podcast/things-ive-changed-my-mind-on-episode-5

Get ready for the ULTIMATE masterclass on protein as I host my mentor & PhD advisor, Dr. Donald Layman on the podcast. Not only did Dr. Layman help mentor me through my PhD and shape my rigorous thinking as a scientist, he is also one of the smartest people I’ve ever met. Like me, his Bachelors was in Biochemistry and PhD in Nutritional Science. This uniquely positioned him to understand the deep mechanisms and biochemistry underlying metabolic pathways, while also having a fantastic understanding of how these mechanisms play out on a whole body level.

Dr. Layman has published hundreds of peer reviewed journal articles, and many of his graduates have gone on to make big impacts in Academia & Industry, including: Drs Josh & Tracey Anthony, Dr. Jamie Baum, Dr. Suzanne Devkota, Dr. Gabrielle Lyon, & more. Last year, Dr. Layman was presented with the American Society for Nutrition’s Lifetime Achievement Award for his incredible body of work.

You do not want to miss this deep dive into all things protein with one of the GOATs of Protein and Nutrition.

SPONSORS

• Outwork Nutrition - Evidence-Based Supplements to Support Your Hard Work: https://outworknutrition.com

• Physique Coaching Academy - Advanced Coaching and Nutrition Education for Personal Trainers: https://physiquecoachingacademy.com

LAYNE'S COMPANIES

Carbon Diet Coach: https://joincarbon.com/podcast

Outwork Nutrition: https://outworknutrition.com

REPS Research Review: https://biolayne.com/reps

Workout Builder: https://biolayne.com/workout-builder

Team Biolayne: https://biolayne.com/online-coaching

Physique Coaching Academy: https://physiquecoachingacademy.com

FOLLOW LAYNE

http://www.facebook.com/laynenorton

http://www.twitter.com/biolayne

http://www.instagram.com/biolayne

TIMESTAMPS

0:00:00 - Intro

0:03:28 - Dr. Layman

0:04:18 - Study Design Flaws

0:07:13 - Dr. Layman's Background

0:12:06 - Understanding Micro and Macro

0:15:40 - How Much Protein Per Day?

0:27:26 - Why Does Age Matter?

0:36:01 - Outwork Nutrition

0:37:29 - Basics of mTOR

0:43:20 - Leucine and BCAAs

0:49:58 - Protein Quality (Plant vs Animal)

1:09:43 - Carnivore Diet

1:15:34 - Calories are the Most Important Metric

1:23:50 - Protein Distribution

1:38:36 - Physique Coaching Academy

1:39:57 - Biggest Contribution to Field of Nutrition

1:41:31 - Advice for Young Scientists

1:46:28 - Beliefs That Changed Over Time

1:53:03 - Staying Objective with Nutrition

1:55:27 - Conclusion

SHOW NOTES

https://biolayne.com/podcasts/dr-layne-norton-podcast/protein-masterclass-with-my-phd-advisor-dr-donald-layman-episode-4/