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The Dr. Layne Norton Podcast

The Dr. Layne Norton Podcast

By: Layne Norton
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About this listen

 Feeling frustrated with the lack of consistent answers around health messaging in the news and social media? Don't know what to believe with all the opposing claims? Dr. Layne Norton (PhD Nutritional Sciences) is here to simplify things so that you can take control of your own health. As a world renowned and respected expert in nutrition, Dr. Norton also has the unique background of having excelled in professional strength sports of drug free bodybuilding and powerlifting. He has won world titles, coached people to world titles, but also coached thousands of 'normal' people to improve their health. In this podcast, Dr. Norton will help reduce the noise in the news and social media to give you the REAL facts about health, fitness, nutrition, and exercise.Copyright 2026 Layne Norton Economics Hygiene & Healthy Living
Episodes
  • Blood Flow Restriction Training with Jeremy Loenneke

    Blood Flow Restriction Training with Jeremy Loenneke
    Apr 13 2026

    In this episode, Dr. Layne Norton interviews Professor Jeremy Loenneke — one of the world’s top researchers on blood flow restriction training. They break down how BFR actually works, why metabolite accumulation appears to be the primary driver of its muscle-building effects, practical self-application techniques, and whether expensive cuffs are even necessary.

    Jeremy also shares his latest thinking on the hypertrophy vs. strength relationship, why muscle may be an underrated health marker (just like fat once was), his biggest concerns about the replication crisis in exercise science, and how he responds to critics who call BFR “gimmicky.”

    Whether you’re an athlete chasing gains, a coach, or just training smarter, this is a must-listen deep dive into the science and real-world application of BFR.

    SPONSORS

    • Workout Builder – Customized training programs for all experience levels: https://biolayne.com/workout-builder

    • 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

    0:05:27 - Background on BFR

    0:12:30 - BFR Effects

    0:18:38 - BFR Protocols

    0:23:18 - Workout Builder

    0:24:14 - Preferences = Consistency

    0:28:36 - BFR and Injuries

    0:31:39 - BFR vs Regular Training

    0:41:57 - Mechanisms

    1:04:51 - Team Biolayne

    1:05:43 - Training to Failure

    1:10:50 - Don’t Get Stuck in the Details

    1:16:35 - BFR Safety

    1:20:41 - Recommendations to Start

    1:27:30 - Strength vs Hypertrophy

    1:49:58 - Study Design & Replication

    2:04:14 - Final Question

    2:15:52 - Outro

    SHOW NOTES

    https://biolayne.com/podcasts/dr-layne-norton-podcast/
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    2 hrs and 19 mins
  • The Most Overhyped Supplements of All Time

    The Most Overhyped Supplements of All Time
    Mar 30 2026

    It’s here—the last episode of Dr. Layne Norton’s no-nonsense supplement series! In this finale, Layne takes a hard, evidence-based look at some of the most overhyped supplements in fitness and bodybuilding. He cuts through the marketing claims, examines the actual research, and tells you exactly what works, what doesn’t, and who (if anyone) should actually be spending money on these products.

    In this episode, Layne covers:

    • BCAAs – Do they build muscle, boost strength, or speed recovery more than just eating enough total protein?
    • HMB – Why the “like deca” claims from the ’90s never panned out, and what it actually does (and doesn’t) do
    • Glutamine & Arginine – Poor bioavailability, gut-first metabolism, and why they rarely deliver the muscle-building or performance benefits promised
    • Ecdysterone & Turkesterone – The “natural steroid” hype meets high-quality human RCTs
    • Electrolytes – When they actually matter (and when plain water is sufficient)
    • “Better” Creatine forms (CEE, buffered creatine, HCl, etc.) vs. good old Creatine Monohydrate – spoiler: you’re usually just paying 2–4× more for the same (or worse) results

    Layne breaks down the bold claims vs. reality for each supplement, explains what the science shows they actually do in the body, and identifies the very narrow populations who might see real benefit.

    Stop wasting money on supplements that underdeliver. Focus on what actually moves the needle.

    SPONSORS

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

    • Carbon Diet Coach – 14 day free trial: https://joincarbon.com/podcast

    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

    0:03:10 - BCAAs

    0:11:38 - HMB

    0:19:46 - Glutamine

    0:24:56 - Arginine

    0:31:10 - Ecdysterone and Turkesterone

    0:34:18 - Electrolytes

    0:42:32 - Alternate Forms of Creatine

    0:51:03 - Honorable Mentions

    0:55:42 - Outro

    SHOW NOTES

    https://biolayne.com/podcasts/dr-layne-norton-podcast
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    56 mins
  • Supplement Series: Tier 2

    Supplement Series: Tier 2
    Mar 16 2026
    The Dr. Layne Norton Podcast is back with Part 2 of the highly anticipated Supplement Series! In Episode 23, Layne dives deep into his Tier 2 supplements — the ones with solid (but not quite elite) evidence for supporting strength, power, endurance, recovery, body composition, stress management, sleep, and overall training performance.Building on the Tier 1 foundations from Episode 22 (creatine, whey protein, and caffeine), Layne breaks down the science, mechanisms, optimal dosing, timing, safety profiles, and real-world takeaways for these promising options. No hype, just evidence-based insights to help you decide what's worth adding to your stack.In this episode, Layne covers:Ashwagandha — Boosts strength, lean mass, testosterone, recovery, sleep, and stress management as a powerful adaptogen.Betaine (Trimethylglycine) — Potential improvements in body composition, strength, power output, and recovery.Rhodiola Rosea — Enhances resistance training performance, endurance, VO2 max, fatigue resistance, recovery, and cognition.Citrulline (including Citrulline Malate) — Increases muscular endurance, reps to failure, nitric oxide production, and reduces fatigue.Beta-Alanine — Buffers acidity for better performance in high-intensity efforts (1–10 minutes), more reps in resistance training.Tart Cherry Extract — Reduces DOMS, speeds strength/power recovery, and lowers inflammation/oxidative stress markers.Melatonin — Improves sleep quality (with indirect benefits for body composition and recovery via better rest).Taurine — Supports endurance, acute power/strength, and recovery from muscle damage/DOMS.Carnitine — Aids recovery, reduces soreness, boosts power/volume, and may enhance high-intensity performance.Magnesium — Benefits exercise performance, recovery, and sleep — especially if you're deficient.Layne references key studies, meta-analyses, practical dosing protocols, side effects to watch for, and who might benefit most.Whether you're chasing PRs, better recovery, or optimized health, this episode cuts through the supplement noise with Layne's no-BS, science-first approach.SPONSORS• Outwork Nutrition - Evidence-Based Supplements to Support Your Hard Work: https://outworknutrition.com• David Protein - Buy 4 cartons, get 1 FREE at: https://davidprotein.com/pages/layneLAYNE'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 - Intro0:04:05 - Conflict of Interest0:05:17 - Ashwagandha0:13:52 - Outwork Nutrition0:15:28 - Betaine0:20:59 - Rhodiola Rosea0:25:04 - Citrulline0:30:46 - David Protein0:32:21 - Beta-Alanine0:37:26 - Tart Cherry0:42:18 - Melatonin0:45:24 - Taurine0:47:24 - L-Carnitine0:51:35 - Magnesium0:54:34 - OutroSHOW NOTEShttps://biolayne.com/podcasts/dr-layne-norton-podcast/
    Show More Show Less
    56 mins
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