The Calories Expert: Health Experts Are Wrong About Calories & Diet Coke! Layne Norton

Dr. Layne Norton is a former powerlifting champion and professional bodybuilder. He is the founder of Biolayne LLC and the co-founder of Carbon Diet Coach.

00:00 Intro 02:40 Making Fitness Accessible to Everyone 06:47 My Bullying Experiences Is My Driver to Help People 13:23 How to Overcome Our Food Addiction 17:26 How to Build Motivation and Discipline 24:09 Setting Big Goals Stop You from Achieving Them 26:50 The Psychology of Taking Small Steps Really Work 28:59 What Takes for a Person to Decide to Lose Weight or Go to the Gym? 34:36 Calories In/Calories Out 37:29 Thermic Effect of Food 41:25 Metabolic Adaptation 43:38 Can You Lose Weight in Calorie Surplus? 52:36 Artificial Sweetness 59:25 Is Sugar Addictive? 01:05:43 Craving Sugar 01:07:38 How Sweeteners Affect Our Gut 01:08:52 What Supplements Do You Recommend? 01:14:01 Whey Protein 01:17:39 Caffeine 01:18:44 Intermittent Fasting 01:19:52 Does Fasting Help When You're Ill? 01:24:00 Can You Lose Belly Fat? 01:27:16 Is Exercise Useful for Weight Loss? 01:30:16 Exercising Helps Having a Balanced Diet 01:34:43 Keto Diet 01:38:57 Fat Loss and Fat Oxidation 01:41:31 The Importance of Failure in Success Rate 01:49:29 Ozempic 01:52:46 What Are the Downsides of These Drugs? 02:00:12 What Do You Think of the Fitness Industry? 02:07:41 Resistance Training 02:08:52 How to Grow Big Muscles 02:17:57 Last Guest Question

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Studies mentioned in the episode:

Obesity Risk for Female Victims of Childhood Sexual Abuse: A Prospective Study: https://www.researchgate.net/publication/6230287_Obesity_Risk_for_Female_Victims_of_Childhood_Sexual_Abuse_A_Prospective_Study

Successful weight loss maintenance: A systematic review of weight control registries: https://pubmed.ncbi.nlm.nih.gov/32048787/

Creatine for the Treatment of Depression: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6769464/

Discrepancy between self-reported and actual caloric intake: https://pubmed.ncbi.nlm.nih.gov/1454084/

Non-nutritive sweetened beverages versus water after a 52-week weight management programme: a randomised controlled trial: https://www.nature.com/articles/s41366-023-01393-3

Short-term consumption of sucralose with, but not without, carbohydrate impairs neural and metabolic sensitivity to sugar in human: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7784207/

A randomized controlled trial to isolate the effects of fasting and energy restriction on weight loss and metabolic health in lean adults: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7784207/

Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake: https://www.sciencedirect.com/science/article/abs/pii/S0149763407000589

The NutriNet-Santé Study https://classic.clinicaltrials.gov/ct2/show/NCT03335644

Relation between caloric intake, body weight, and physical work: studies in an industrial male population in West Bengal: https://pubmed.ncbi.nlm.nih.gov/13302165/

GLP-1 Receptor Agonists and the Thyroid: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3281535/

This episode of The Diary Of A CEO was filmed at Gold Tree Studios, located in the heart of the Sunset Strip, West Hollywood, California