episode #266

Calories, Protein, and Building Skeletal Muscle with Layne Norton


In this week’s episode, we welcome Layne Norton, founder of BIOLAYNE. He has a Bachelors in Neuroscience, and a PHD in Nutritional Sciences, so we had a lot to cover here on the Better Show. We revisit the age old discussion of Calories in & Calories out, along with Metabolic Adaptation. We debunk some myths about protein intake and it’s effect on key organs in the human body. We also chat about the behavioral side of fat loss, and accountability when it comes to dieting, and tracking your progress but alas, we are all human. We round out the podcast with Layne’s opinion on women fearing body building will make them look too muscular, and the lifestyle shift needed for those who want to make a fundamental change in regards to their health.

Episode Overview: 

  • 0:00 Introduction
  • 1:30 What is a Calorie?
  • 6:30 Calories in/Calories Out
  • 16:30 Metabolic Adaptation
  • 27:30 Humans are Not Robots
  • 31:00 Other Measures of Health Progress
  • 37:00 Would you hire an Obese Fitness Trainer?
  • 42:00 Muscle Protein Synthesis
  • 49:00 Excess Protein’s Impact on Kidneys
  • 54:00 mTOR
  • 1:00:00 Layne’s Big 6
  • 1:07:00 Behavioral Change for Success
  • 1:12:00 Choosing the Diet that’s Best for You
  • 1:19:00 Women Avoiding Muscle Building
  • 1:28:00 The Rewards of Showing Up
  • 1:32:00 Building A Body – Hypertrophy
  • 1:42:00 Conclusion

Layne Norton Links:

Book – Fat Loss Forever


Carbon Diet Coach app

Outwork Nutrition Supplements

I’m Dr. Stephanie

Part geek, part magic, and all the way passionate about being a well-lived woman.

I want to throw my grandkids in the air in my 70’s. I want to be squatting even more weight than I am now, and putting my OWN luggage in the overhead bin. Sound like weird goals? For me these are just some of the little things that represent a life well-lived.

My health is MY job – I’ll be damned if I rely on luck, ‘good genes’ or a cocktail of drugs that over promise and under deliver.

The Betty Body is my first book-baby, and a collection of what I’ve learned after thousands of clinical hours, hundreds of conversations with the world’s top experts, and most importantly…

This book is an outline of what took ME from “rock-bottom health” at 38, to being my own version of a Betty in my perimenopausal mid 40’s. A woman who is physically strong, full of energy, enjoys mental clarity, great sex and a joyful family life. Is it all roses? Of course not. But I have the stamina and tools to deal with the push and pull of life so that it doesn’t turn into chronic stress.

I want this for you too. Let’s go Bettys!