The Dr. Layne Norton Podcast

In this episode of the Dr. Layne Norton Podcast, Layne sits down with renowned researcher and ketogenic diet expert Dr. Dominic D’Agostino to dive deep into the science of the ketogenic diet. Professor Dominic D’Agostino (University of South Florida Morsani College of Medicine / Institute for Human and Machine Cognition) is one of the leading voices on nutritional ketosis, exogenous ketones, and metabolic therapies. Together, they unpack what the research actually shows about keto – beyond the hype and social media claims.
They cover the mechanisms of ketosis, potential therapeutic applications (including epilepsy, metabolic health, neurological conditions, and ongoing research areas like cancer support), practical considerations for implementing a well-designed ketogenic approach, common misconceptions, protein and micronutrient needs, exogenous ketones, and how keto stacks up for fat loss, performance, and long-term adherence compared to other dietary strategies. Expect an evidence-based, no-BS conversation that prioritizes data over dogma.
#KetogenicDiet #Keto #DominicDAgostino #LayneNorton #NutritionScience #MetabolicHealth #EvidenceBasedNutrition #DrLayneNortonPodcast

SPONSORS
• David Protein - Buy 4 cartons, get 1 FREE at: https://davidprotein.com/pages/layne
• 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
0:02:37 - Dom's Background
0:05:57 - Ketones and Seizures
0:15:23 - Animal Research
0:18:42 - David Protein
0:20:17 - Mechanisms of Ketone Therapy
0:28:07 - Magnesium
0:29:12 - Dementia/Alzheimers
0:37:55 - Cancer
0:45:38 - REPS Research Review
0:46:29 - Cancer Cont.
1:16:50 - Muscle Hypertrophy
1:27:55 - Fasting
1:38:33 - Training
2:01:42 - Ranking Importance
2:04:34 - Last Question
2:20:13 - Outro

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

In the first installment of a new series, Dr. Layne Norton ranks the most talked-about fat-loss strategies as overrated or underrated, based purely on the evidence. No hype. No bro-science. Just what the data actually says about what works, what doesn’t, and what’s been oversold.
Topics covered:
• Fasting
• Low-carb diets
• Whole foods
• Carbs at night
• Cardio
• Resistance training
• Circuit training classes
• Diet breaks
• Protein intake
• Meal timing & frequency
• Artificial sweeteners
• Weighing yourself consistently
• GLP-1s
• Fat burners
Layne breaks down the key studies, clarifies common misconceptions, and gives practical takeaways so you can stop wasting time on the overrated stuff and double down on what actually moves the needle. Whether you’re a coach, athlete, or just trying to lose fat efficiently, this episode cuts through the noise.
#WeightLossScience #FatLoss #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
0:01:27 - Fasting
0:07:16 - Low Carb Diets
0:09:51 - Team Biolayne Coaching
0:10:41 - Whole Foods
0:12:24 - Carbs at Night
0:14:34 - Cardio
0:16:05 - Resistance Training
0:17:52 - Circuit/Group Training
0:18:44 - Diet Breaks
0:20:38 - REPS Research Review
0:21:28 - Protein
0:23:53 - Meal Timing
0:24:31 - Artificial Sweeteners
0:31:10 - Weighing Yourself
0:33:07 - GLP1s
0:38:13 - Fat Burners
0:39:11 - Outro

SHOW NOTES
https://biolayne.com/podcasts/dr-layne-norton-podcast/overrated-underrated-fat-loss-edition-episode-33

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/sports-nutrition-performance-with-mike-ormsbee-episode-32

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