The Dr. Layne Norton Podcast
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...
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The Keys to Building Muscle Part 1: TRAINING
<p>How do muscles actually grow — and what really matters for hypertrophy?</p><p>In this episode, I break down muscle growth from the ground up, starting with muscle structure and working all the way through the practical training variables that actually drive hypertrophy.</p><p>We cover how muscle fibers are built, why muscle cells are uniquely multi-nucleated, and how satellite cells and myonuclei influence growth potential and long-term adaptations (including the concept of “muscle memory”). From there, we dig into how resistance training shifts net protein balance, why muscle protein synthesis and breakdown both rise with training, and why hy...
Building Muscle Masterclass: Protein and Lifting with Dr. Stu Phillips
<p>In this Building Muscle Masterclass, I sit down with Dr. Stu Phillips — the world’s most cited researcher in exercise science and protein metabolism. If you care about building muscle, eating enough protein, lifting smarter, or cutting through the noise in the fitness world, this is a must-listen.</p><p>Stu and I go deep on the biggest questions in hypertrophy and nutrition, backed by some of the most important studies in the field:</p><p>• What actually drives muscle growth and what most people still get wrong</p><p>• How much protein you should really eat to maximize hypertro...
AMA 02 - Collagen, Fiber, Muscle Growth, Training, and More
<p>In this week’s Q&A episode, I dig into your most common questions — from supplements to training to nutrition — and break them down with actual data, not influencer mythology. If you’ve ever wondered whether collagen is worth the hype, if fiber does more than “help you poop,” or whether turkesterone is anything more than TikTok creatine-with-a-fedora… this episode is for you.</p><p>We cover:</p><p>• Collagen:</p><p>Does it help joints? Skin? Connective tissue? Muscle? I walk through the clinical trials (including the ones influencers never mention) and explain where collagen actually works… and where it absolutel...
Ultra-Processed Foods with Dr. Samuel Dicken
<p>Ultra-processed foods (UPFs) get a lot of negative press, but are they always as bad as people think? In this episode, I sit down with researcher Samuel Dicken, who recently led a high-profile randomized controlled trial on UPFs that challenged some long-held assumptions.</p><p>We dig into what his study found, why not all UPFs are created equal, and how the way we consume them might matter more than the processing label itself. At the same time, we explore why sticking with mostly minimally processed foods is still a sound piece of nutrition advice.</p><p>If you’ve...
Study Deep Dive: Creatine is SAFE
<p>Creatine is SAFE, the verdict is in!</p><p>After decades of people claiming that creatine will wreck your kidneys, liver, & various other claims, a new study has put these myths to bed. </p><p>In my latest episode of the Dr. Layne Norton Podcast, I go DEEP on the most comprehensive dataset to date: a brand new meta-analysis by Kreider et al. (2025) which reviewed 250+ studies, covering over 26,000 participants, some lasting more than a decade, and examined nearly 50 potential side effects.</p><p>The verdict? Absolutely no evidence of harm.</p><p>I broke down the full paper, the...
Did Sugar Cause The Obesity Epidemic?
<p>Is sugar really to blame for the obesity epidemic? In this episode, I break down one of the most common nutrition myths. Using evidence from epidemiology, randomized controlled trials, and meta-analyses, Layne explains why sugar and high fructose corn syrup aren’t the independent culprits they’re often made out to be. Instead, he reveals what the research actually says about calories, metabolism, and how oversimplified narratives mislead the public. If you’ve ever been told “sugar is poison,” this episode will challenge your perspective with science, not fear.</p><p>SPONSORS</p><p>• REPS Research Review: https://biolayne.com/reps</p>...
Why You Should Try To Build Muscle
<p>Building muscle isn’t just about aesthetics — it’s about survival. 💪</p><p>In this episode of The Dr. Layne Norton Podcast, I break down why muscle is the most underrated organ of health. You’ll hear how it lowers your risk of cardiovascular disease, cancer, infections, Alzheimer’s, and depression — while also protecting against falls, fractures, and the effects of aging.</p><p>We’ll dive into:</p><p>- How muscle acts like an endocrine organ, releasing myokines that fight disease and slow tumor growth.</p><p>- Why more muscle means longer life, better quality of life, and faster...
How to Build Muscle Masterclass with Professor Brad Schoenfeld
<p>Learn how to build muscle from the world's most renowned researcher on muscle growth, Professor Brad Schoenfeld. In this absolute masterclass, Dr. Schoenfeld lays out the non-negotiables for muscle growth, what matters most, what matters least, and how to practically implement these recommendations. If you care about building muscle, you do not want to miss this episode.</p><p>SPONSORS</p><p>• Workout Builder – Customized training programs for all experience levels: https://biolayne.com/workout-builder</p><p>• REPS Research Review: https://biolayne.com/reps</p><p>LAYNE'S COMPANIES</p><p>Carbon Diet Coach: https://joincarbon.com/podcast</p><p>Outwor...
Pros and Cons of Popular Diets
<p>The carnivore diet. The keto diet. Intermittent fasting. Plant based. The [insert diet here]... There are so many popular diets out there being promoted by various diet tribes, many of which have limited evidence for their efficacy. All of which have various positives and negatives associated with them. In this episode, I systematically break down some of the most popular diets and discuss both the positives and negatives to these dietary approaches. If you are confused by all the noise on social media, this episodes is a MUST LISTEN to help simplify things for you!</p><p>SPONSORS</p><...
How To Think Like A Scientist
<p>Not everyone has the time or desire to go to school and get a PhD or a Master's degree in a scientific field. Even getting a scientific degree does not ensure that you will be able to read and interpret research appropriately. But just because you may not have a scientific degree or the desire to achieve one, doesn't mean you can't still learn to think like a scientist.</p><p>This isn't about a fancy education... it's about a state of mind and way of thinking. It's less complicated than you might think and there are some simple...
