# Essentials: The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton

Page: https://stenobird.com/podcast/huberman-lab-7814519/essentials-the-science-of-eating-for-health-fat-loss-lean-muscle-dr-layne-norton
Text version: https://stenobird.com/podcast/huberman-lab-7814519/essentials-the-science-of-eating-for-health-fat-loss-lean-muscle-dr-layne-norton.md
Podcast: [Huberman Lab](https://stenobird.com/podcast/huberman-lab-7814519)
Published: 2026-06-25T08:00:00+00:00
Episode link: https://www.spreaker.com/episode/essentials-the-science-of-eating-for-health-fat-loss-lean-muscle-dr-layne-norton--72685348
Audio file: https://api.spreaker.com/download/episode/72685348/scim7693897484.mp3
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JSON: https://stenobird.com/v1/public/podcasts/huberman-lab-7814519/episodes/essentials-the-science-of-eating-for-health-fat-loss-lean-muscle-dr-layne-norton
Duration seconds: 2224

## Resource

In this Huberman Lab Essentials episode, my guest is Dr. Layne Norton, PhD, an expert in nutrition, fat loss, and metabolism. We discuss the science of energy balance and utilization, including practical strategies for building lean muscle and losing fat. We also cover optimal protein and fiber intake, artificial sweeteners, seed oils, and animal vs. plant-based protein sources. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Carbon: https://joincarbon.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Layne Norton (00:00:20) Energy Balance, Calories In Calories Out, Food Labels (00:04:10) Daily Energy Expenditure; Non-Exercise Activity Thermogenesis (NEAT) (00:07:43) Tool: Average Weight; Choosing a Sustainable Diet (00:09:24) Protocols Book; Sponsor: Carbon App (00:11:29) Tool: Weight Loss, Protein Intake & Building Muscle (00:14:35) Animal vs Plant Protein, Isolated Protein, Soy, Whey, Leucine, Corn (00:19:59) Sponsor: Function (00:21:37) Processed Foods & Calorie Overconsumption (00:23:27) Artificial Sweeteners, Weight Loss (00:26:15) Seed Oils, Saturated Fat (00:30:34) Sponsor: AG1 (00:31:53) Creatine Monohydrate, Dose (00:35:12) Building Confidence; Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices 🧬 DOWNLOAD THE PDF SUMMARY: Don't miss the specific dosages and timing protocols discussed today. Get the full visual guide and supplement breakdown here: 👇 https://goo.su/VOTEb Verified Science Resources.

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