The Dr. Layne Norton Podcast

In this episode, I sit down with Dr. Mike Ormsbee, Director of the Institute of Sports Science and Medicine at Florida State University. Mike is one of the sharpest, most pragmatic researchers in the field — a former hockey player turned leading expert on exercise, nutrition, fat metabolism, sleep, and performance.
We had an absolute blast geeking out for nearly two hours. Mike and I share very similar backgrounds (athletes who got into lifting and science for selfish reasons — getting jacked and lean), and it shows in how practical and grounded this conversation is.
What we covered:
• Mike’s journey from competitive ice hockey and early bodybuilding days to becoming a professor and running one of the top sports nutrition labs in the country
• Resistance training vs. endurance exercise for fat metabolism (what the cellular data actually shows)
• Mechanisms vs. real-world outcomes in fat loss
• Pre-sleep nutrition: Does eating protein (or anything) before bed ruin fat loss, sleep, or recovery?
• Interpreting science, research biases, publication issues, and why “what works for you” still matters
We also had some friendly disagreement on collagen, which I think you’ll really enjoy.
If you want evidence-based, no-BS discussion on training, nutrition timing, supplements, and how to actually apply the science to real life (whether you’re an athlete or just trying to stay healthy and jacked), this one is for you.
#DrLayneNorton #MikeOrmsbee #SportsNutrition #ResistanceTraining #PreSleepProtein #Collagen #FatMetabolism #EvidenceBasedFitness

SPONSORS
• Outwork Nutrition - Evidence-Based Supplements to Support Your Hard Work: https://outworknutrition.com
• Workout Builder – Customized training programs for all experience levels: https://biolayne.com/workout-builder

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
0:02:47 - Mike's Background
0:06:12 - The Start of Resistance Training Research
0:10:38 - Fat Metabolism
0:17:35 - Lipolysis vs Fat Loss
0:21:40 - Outwork Nutrition
0:23:08 - Research Considerations
0:28:45 - Hard Training Above All
0:33:16 - Risk Probabilities
0:35:10 - Sleep Nutrition Research
0:44:06 - Workout Builder
0:45:02 - Sleep Nutrition Research Cont.
0:45:50 - Practical Takaways
0:47:30 - Performance Outcomes
0:49:07 - Study Design Evolution
0:52:06 - Wearables
0:56:51 - Missing Sleep and Sleep Schedules
1:07:31 - Training or Competing at Night
1:11:11 - Nutrient Timing
1:18:01 - Carbs and Exercise Performance
1:31:27 - Collagen
1:42:47 - Research Discussion
1:49:46 - Final Question
1:59:47 - Outro

SHOW NOTES
https://biolayne.com/podcasts/dr-layne-norton-podcast

In this episode, Dr. Layne Norton delivers a comprehensive, evidence-based breakdown of metabolic adaptation — one of the biggest reasons why fat loss slows down and maintaining weight loss feels so difficult.
Layne explains exactly what metabolic adaptation is, how it affects every major component of energy expenditure (BMR, NEAT, exercise energy expenditure, and TEF), and the powerful neuroendocrine and behavioral changes that create an “energy gap” driving weight regain from both sides of the calorie equation.
He also covers the under-discussed adaptations in hunger hormones (leptin, ghrelin, GLP-1, PYY, CCK, etc.), brain responses to food, adipose tissue changes that favor fat storage, and whether rapid refeeding can increase fat cell number. The episode finishes with practical, research-backed strategies to minimize these adaptations and common myths (including whether “starvation mode” is real).
Whether you’re currently cutting, planning a fat loss phase, or struggling with weight maintenance, this episode will give you a clear scientific understanding of what’s happening in your body and how to work with these adaptations more effectively.
#MetabolicAdaptation #WeightLossScience #FatLoss #TDEE #BMR #NEAT #Leptin #Ghrelin #DietBreaks #EvidenceBasedNutrition #DrLayneNorton #Biolayne #NutritionScience

SPONSORS
• Carbon Diet Coach – 14 day free trial: 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
0:02:50 - What is Metabolic Adaptation
0:06:18 - Components of TDEE
0:12:38 - BMR
0:27:22 - NEAT
0:31:10 - Exercise Expenditure
0:34:44 - TEF
0:35:16 - Leptin and Appetite
0:36:35 - Hormones
0:42:05 - Changes to the Brain
0:49:36 - The Energy Gap
0:50:17 - Changes to Adipose Tissue
0:57:44 - Rapid Regain After Weight Loss
1:03:04 - How to Minimize Metabolic Adaptation
1:10:57 - Myths
1:15:48 - Outro

SHOW NOTES
https://biolayne.com/podcasts/dr-layne-norton-podcast/metabolic-adaptation-episode-31

In this listener Q&A, Layne dives deep into your most-asked questions on supplements, protein sources, cholesterol, weight-loss medications, and more. As always, he breaks down the actual research and gives no-BS, evidence-based takeaways you can actually use.
Topics covered in this episode:
• Creatine HCl – Supplementing with which form of creatine (hydrochloride vs others)? What does the research actually show?
• David Protein Bars – Thoughts on the lawsuit and bars failing label tests (lawsuit update included)
• Plant proteins & amino acids – Do they really miss certain essential amino acids? Should it fully count toward your total daily protein intake?
• Ashwagandha safety – Should you be worried about liver toxicity?
• Collagen supplements – Benefits for tendons, joints, injury recovery, and connective tissue (even if it’s not great for muscle building)
• Dietary fiber – Why it’s important for health and practical ways to get more (supplements vs whole foods)
• LDL cholesterol – Oxidized LDL and particle size: what actually matters and why the debate exists
• GLP-1 medications – Are they just a “quick fix”? Willpower, muscle loss concerns, and what happens with weight regain after stopping
• And more!
Whether you’re optimizing your supplement stack, navigating plant vs animal protein debates, or curious about the latest on GLP-1s and cholesterol, this episode delivers clear, science-backed answers.
#BioLayne #LayneNorton #QandA #AMA #EvidenceBasedNutrition #Creatine #PlantProtein #Ashwagandha #Collagen #DietaryFiber #LDLCholesterol #GLP1 #Ozempic #NutritionScience

SPONSORS
• Team Biolayne – One-On-One Coaching: https://biolayne.com/online-coaching
• REPS - Research Explained in Practical Summaries: 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
0:00:39 - Creatine HCL
0:06:24 - David Protein Lawsuit
0:10:59 - Team Biolayne Coaching
0:11:50 - Plant Protein Amino Acids
0:14:24 - Plant Protein Total Protein Intake
0:16:43 - Ashwagandha Liver Toxicity
0:19:10 - Collagen
0:25:16 - Fiber
0:34:19 - REPS Research Review
0:35:09 - LDL Cholesterol
0:47:29 - GLP1's
0:57:04 - Outro

SHOW NOTES
https://biolayne.com/podcasts/dr-layne-norton-podcast/ama-05-creatine-plant-protein-collagen-fiber-glp1s-and-more-episode-30

In this deep dive episode, Dr. Layne Norton breaks down everything you need to know about protein — from the molecular level to practical real-world application.
We cover:
• What protein actually is, how it’s made and broken down in the body
• The complete science of muscle protein synthesis (MPS) and muscle protein breakdown (MPB), including the critical roles of mTORC1, leucine, eIF4E, 4E-BP1, and more
• How dietary protein is digested, absorbed, and used by your muscles
• Why leucine content matters and how different protein sources (whey vs. wheat vs. collagen) dramatically affect MPS
• The “muscle full effect,” protein thresholds by age, and why protein distribution across meals may (or may not) matter
• How high-protein diets impact fat loss, satiety, energy expenditure, and long-term body composition
• The truth about protein and health outcomes: mortality, cardiovascular disease, cancer, kidney function, and type 2 diabetes — with the latest evidence separated from the hype and confounding factors
Whether you’re a casual gym-goer, competitive athlete, bodybuilder, powerlifter, or just someone who wants to optimize muscle and health, this episode gives you the complete, evidence-based picture on protein intake, quality, timing, and safety.
Plus, tips for vegans and how to actually use this information day-to-day.
If you want to understand protein at a level most people (and even many coaches) never reach, this is the episode for you!
#Protein #MuscleProteinSynthesis #HighProteinDiet #LayneNorton #EvidenceBasedNutrition #BodybuildingScience #FatLoss #MuscleBuilding

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/layne

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
0:01:20 - Protein Chemistry Overview
0:16:15 - Outwork Nutrition
0:17:43 - Protein Digestion and Absorption
0:21:17 - How Protein Affects Muscle
0:37:00 - David Protein
0:38:35 - Protein Distribution
0:43:05 - Protein and Fat Loss
0:48:09 - Protein and Mortality
0:50:32 - Protein and Cardiovascular Disease
0:52:06 - Protein and Cancer
0:53:32 - Protein and Kidney Disease
0:56:38 - Protein and Type 2 Diabetes
0:57:53 - Recommendations
1:06:53 - Outro

SHOW NOTES
https://biolayne.com/podcasts/dr-layne-norton-podcast/protein-deep-dive-episode-29

Are seed oils (and the polyunsaturated fats they contain) quietly destroying your health… or is the outrage mostly hype and misinformation? In this deep-dive episode, Dr. Layne Norton cuts through the noise with a comprehensive, evidence-first breakdown of the science on seed oils, linoleic acid (LA/PUFA), saturated fat, LDL/ApoB, oxidation, inflammation, and cardiovascular outcomes.
Layne directly addresses the most common claims made by the anti-seed-oil crowd and shows why the totality of high-quality evidence—from mechanistic studies to randomized controlled trials and Mendelian randomization—supports replacing saturated fat with polyunsaturated fats from seed oils for better metabolic and heart health.
What’s covered in this episode:
• ApoB & LDL oxidation myth: Why PUFA-enriched LDL is more prone to oxidation per particle, but why that actually misses the bigger picture (lower LDL-P/ApoB, better clearance, less overall atherogenic burden in the arterial wall)
• Human RCTs: A balanced review of the major trials (Minnesota Coronary Experiment, Sydney Diet Heart, LA Veterans, Oslo Diet-Heart, Finnish Mental Hospital, STARS, etc.)—including their real strengths, weaknesses, trans-fat confounds, and what the data actually show when you filter properly
• Mendelian Randomization evidence: Why lifelong lower LDL/ApoB causally reduces CVD risk regardless of how it’s lowered, and why ApoB/LDL particle number is the key driver (not just LDL-C)
• The Linoleic Acid (LA) hypothesis: Does more LA → more arachidonic acid → more inflammation, T2D, CVD, and cancer? Layne examines the actual human data on tissue levels, prostaglandin synthesis, systemic inflammation markers, insulin sensitivity, and disease outcomes
• Seed oil processing & refining: Hexane, neutralization, bleaching, deodorization—why the “chemical” scare tactics don’t hold up, peroxide/anisidine values actually drop during refining, and why the final product is far safer and cleaner than the fear-mongering suggests
• Naturalistic fallacy & miscellaneous claims: Why “our ancestors didn’t eat seed oils” isn’t a compelling argument, plus other common talking points
Whether you’re team butter, team vegetable oil, or just tired of the tribal nutrition wars, this episode gives you the full context and references so you can make up your own mind based on science instead of social media soundbites.
#SeedOils #PUFA #HeartHealth #Cholesterol #EvidenceBased #LayneNorton #NutritionScience #SaturatedFat #LinoleicAcid #CardiovascularHealth

SPONSORS
• David Protein - Buy 4 cartons, get 1 FREE at: https://davidprotein.com/pages/layne
• 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
0:02:21 - Personal Bias
0:03:42 - Arguments Against Seed Oils
0:05:33 - Fatty Acid Structure
0:08:31 - Prostaglandin Pathway
0:09:09 - Current Health Advice
0:10:03 - LDL Cholesterol
0:12:42 - Specific Question
0:13:57 - Human Trials
0:16:10 - David Protein
0:17:45 - Sydney Heart Study
0:22:22 - Minnesota Coronary Experiment
0:25:09 - Rose Corn Oil Trial
0:27:29 - LA Veterans Study
0:29:20 - Finnish Mental Hospital Study
0:31:51 - STARS
0:33:48 - Carbon Diet Coach
0:34:48 - Analysis of Human RCTs
0:35:57 - Mendelian Randomization
0:44:15 - LDL Cholesterol and ApoB
0:51:49 - Oxidation
0:58:54 - Linoleic Acid
1:02:02 - Seed Oil Processing
1:10:06 - Frying in Seed Oils
1:10:54 - Naturalistic Fallacy
1:13:11 - Summary

SHOW NOTES
https://biolayne.com/podcasts/dr-layne-norton-podcast/seed-oils-the-evidence-based-deep-dive-episode-28