The Dr. Layne Norton Podcast

Building muscle doesn’t happen in the gym alone. In Part 2 of this series, I break down the nutrition and supplementation variables that actually matter for maximizing muscle growth and which ones are overhyped or misunderstood.We start with protein: how much you really need, why protein quality matters, the role of essential amino acids and leucine in stimulating muscle protein synthesis, and how protein distribution across the day can influence results. I also dive into how protein needs change with age, why older adults require higher per-meal and daily protein intakes, and practical recommendations to offset age-related anabolic resistance.From there, we cover energy intake: how caloric deficits impair muscle protein synthesis, why massive surpluses don’t accelerate lean mass gains in trained lifters, and how to think about maintenance versus small surpluses depending on training status.Finally, I break down the supplements that are actually supported by strong evidence — including creatine and whey protein: what they do, how they work, and how to use them effectively. We also cover common factors that can sabotage muscle growth, like smoking, excessive alcohol, poor sleep, and inappropriate use of NSAIDs or high-dose antioxidants.If you want a clear, science-based framework for using nutrition and supplements to support muscle growth, without gimmicks or misinformation, then this episode is for you.SPONSORS• Carbon Diet Coach – 14 day free trial: https://joincarbon.com/podcast• Outwork Nutrition - Evidence-Based Supplements to Support Your Hard Work: https://outworknutrition.comLAYNE'S COMPANIESCarbon Diet Coach: https://joincarbon.com/podcastOutwork Nutrition: https://outworknutrition.comREPS Research Review: https://biolayne.com/repsWorkout Builder: https://biolayne.com/workout-builderTeam Biolayne: https://biolayne.com/online-coachingPhysique Coaching Academy: https://physiquecoachingacademy.comFOLLOW LAYNEhttp://www.facebook.com/laynenortonhttp://www.twitter.com/biolaynehttp://www.instagram.com/biolayneTIMESTAMPS0:00:00 - Intro0:05:02 - Most Important Thing0:05:35 - Protein Structure0:07:09 - Protein Digestion0:09:55 - Protein RDA0:10:40 - Nitrogen Balance0:12:24 - Muscle Turnover0:14:09 - Amino Acids0:19:35 - mTOR0:23:12 - Carbon Diet Coach0:24:12 - How Much Protein0:29:56 - Protein Distribution0:39:08 - Protein and Aging0:45:04 - Protein Quality0:50:50 - Outwork Nutrition0:52:17 - Calories1:01:23 - Supplements1:05:16 - Things to Avoid1:13:10 - OutroSHOW NOTES

How do muscles actually grow — and what really matters for hypertrophy?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.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 hypertrophy is often delayed when people first start lifting.A major focus of this episode is mechanotransduction — how mechanical loading from resistance training is converted into chemical signals that stimulate muscle growth. We unpack what we know (and don’t know) about mTOR signaling, phosphatidic acid, kinase pathways, and why mechanical tension is the primary driver of hypertrophy.From there, the episode gets highly practical. We break down:• Why proximity to failure matters more than load• How volume really works (and why “dose-dependent” doesn’t mean linear)• The role of training frequency and how to distribute volume• Why stretch and lengthened positions matter for growth• Load and rep ranges for hypertrophy vs strength• Exercise selection, machines vs free weights, and compound vs isolation lifts• Rep tempo, intensity techniques, and what doesn’t meaningfully affect growth• Why systemic hormone spikes from training don’t predict hypertrophyI close with clear, evidence-based takeaways you can actually apply: how hard to train, how much volume most people need, when failure makes sense, how to structure exercises, and how to prioritize effort, recovery, and adherence over gimmicks.If you want a science-based framework for building muscle — without myths, hype, or unnecessary complexity — this episode lays it out step by step.SPONSORS• Workout Builder – Customized training programs for all experience levels: https://biolayne.com/workout-builder• Team Biolayne – One-On-One Coaching: https://biolayne.com/online-coachingLAYNE'S COMPANIESCarbon Diet Coach: https://joincarbon.com/podcastOutwork Nutrition: https://outworknutrition.comREPS Research Review: https://biolayne.com/repsWorkout Builder: https://biolayne.com/workout-builderTeam Biolayne: https://biolayne.com/online-coachingPhysique Coaching Academy: https://physiquecoachingacademy.comFOLLOW LAYNEhttp://www.facebook.com/laynenortonhttp://www.twitter.com/biolaynehttp://www.instagram.com/biolayneTIMESTAMPS0:00:00 - Intro0:04:53 - Muscle Function0:06:23 - Muscle Fibers0:10:48...

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.Stu and I go deep on the biggest questions in hypertrophy and nutrition, backed by some of the most important studies in the field:• What actually drives muscle growth and what most people still get wrong• How much protein you should really eat to maximize hypertrophy (and what the meta-analyses say)• Whether high-protein diets harm your kidneys (spoiler: nope)• Plant vs. animal protein: does the source matter, or is it all about leucine?• Do hormone spikes from training matter for gains?• Should women change their programming based on menstrual cycle phase?• The truth about “lifting heavy” — do you need it for hypertrophy?And MOREIf you want the clearest, most up-to-date breakdown of protein science and muscle growth from the guy who literally did the research I base many of my recommendations on… this is your episode.SPONSORS• Carbon Diet Coach – 14 day free trial: https://joincarbon.com/podcast• Workout Builder – Customized training programs for all experience levels: https://biolayne.com/workout-builderLAYNE'S COMPANIESCarbon Diet Coach: https://joincarbon.com/podcastOutwork Nutrition: https://outworknutrition.comREPS Research Review: https://biolayne.com/repsWorkout Builder: https://biolayne.com/workout-builderTeam Biolayne: https://biolayne.com/online-coachingPhysique Coaching Academy: https://physiquecoachingacademy.comFOLLOW LAYNEhttp://www.facebook.com/laynenortonhttp://www.twitter.com/biolaynehttp://www.instagram.com/biolayneFOLLOW STUhttps://www.instagram.com/mackinprofhttp://www.twitter.com/mackinprofTIMESTAMPS0:00:00 - Intro0:01:50 - Background0:08:33 - Biochemistry First0:12:02 - Student Experience0:14:53 - Single Most Important Thing for Muscle Growth0:16:04 - Mechanisms of Hypertrophy0:19:48 - Consistency is Key0:21:46 - Muscle Growth and Hormones0:28:34 - Acute vs Chronic0:32:42 - Cortisol0:36:19 - Carbon Diet Coach0:37:19 - Muscle, Hormones, and Training for Women0:49:56 - Training Auto-Regulation0:55:42 - How Much Protein1:08:06 - Workout Builder1:09:02 - Protein and Kidneys1:26:20 - Muscle and Metabolic Health1:30:05 - Cell Journal

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.We cover:• Collagen: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 absolutely doesn’t.• Fiber:Yes, it helps your gut — but that’s just the start. We look at the research on mortality risk, insulin resistance, weight loss, inflammation, CKD, energy balance, colon cancer, and why higher fiber intake consistently predicts better health across multiple systems.• Turkesterone & Ecdysteroids:The internet loves calling this “natural anavar.” The human data… does not. I break down the preliminary studies, the animal research, and what’s real versus what’s marketing.• Burnout & Training Balance:How I manage training, work, and life without flaming out — and what actually matters for long-term consistency.• Protein Needs After 40:Do you need more protein as you age? What does the research say about anabolic resistance, amino acid signaling, and muscle protein synthesis in older lifters?• Things That Hurt Muscle Growth:Ice baths, alcohol, smoking, NSAIDs, corticosteroids — we go through the actual evidence on what blunts hypertrophy, what doesn’t, and what matters in the real world.• Sugar & Weight Gain:Do non-diabetics need to “fear” sugar? Or does it really come down to calories? We dig into metabolic ward studies, DIETFITS, high-sucrose diets, and the boring reality that calorie balance still wins.• Men vs. Women in Training & Nutrition:Sex differences in hypertrophy, strength gains, metabolic rate, and menstrual cycle effects on performance — what’s real and what’s bro-science?• Training Over 50:How many sets do you actually need to build muscle after 50? We review the dose-response data, multi-set vs single-set research, and the RCTs showing older adults can grow — there are no “non-responders.”All research is cited directly from the studies mentioned — RCTs, meta-analyses, mechanistic papers, and long-term cohorts.If you want evidence without the nonsense, this is your episode.*SPONSORS*• Workout Builder – Customized training programs for all experience levels: https://biolayne.com/workout-builder• Physique Coaching Academy - Advanced Coaching and Nutrition Education for Personal Trainers: https://physiquecoachingacademy.comLAYNE'S COMPANIESCarbon Diet Coach: https://joincarbon.com/podcastOutwork Nutrition: https://outworknutrition.comREPS Research Review: https://biolayne.com/repsWorkout Builder: https://biolayne.com/workout-builderTeam Biolayne: https://biolayne.com/online-coachingPhysique Coaching Academy:

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.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.If you’ve ever wondered whether “ultra-processed” automatically means “unhealthy,” or how to make sense of the latest UPF research, you won’t want to miss this conversation.SPONSORS• David Protein - Buy 4 cartons, get 1 FREE at: https://davidprotein.com/pages/layne• Carbon Diet Coach – 14 day free trial: https://joincarbon.com/podcastLAYNE'S COMPANIESCarbon Diet Coach: https://joincarbon.com/podcastOutwork Nutrition: https://outworknutrition.comREPS Research Review: https://biolayne.com/repsWorkout Builder: https://biolayne.com/workout-builderTeam Biolayne: https://biolayne.com/online-coachingPhysique Coaching Academy: https://physiquecoachingacademy.comFOLLOW LAYNEhttp://www.facebook.com/laynenortonhttp://www.twitter.com/biolaynehttp://www.instagram.com/biolayneFOLLOW SAMhttps://www.instagram.com/drsamueldickenhttp://www.twitter.com/SamuelDickenUKTIMESTAMPS0:00:00 - Intro0:02:16 - Study Design0:12:07 - Study Results0:14:03 - NOVA Food Classification0:18:53 - Research Misinterpretations0:21:04 - Food Choices0:24:34 - Zero Calorie Beverages0:31:40 - Coke HFCS vs Cane Sugar0:34:07 - David Protein0:35:42 - Unintended Consequences0:43:55 - LDL Cholesterol0:47:50 - Ultra-Processed Foods Good or Bad?0:53:11 - Are Ultra-Processed Foods Addictive?1:02:10 - Carbon Diet Coach1:03:10 - Nuance of Ultra-Processed Foods1:07:35 - Negative Effects of UPFs Independent of Calories1:13:09 - Criticism of Study Design1:16:48 - Government Regulation1:23:58 - Behavior Changes1:29:37 - Animal vs Plant Based1:33:08 - Personal Diet Habits1:35:16 - Use Cases For UPFs1:38:33 - The Practical Realities of Research1:45:24 - What Have You Changed Your Mind On1:49:14 - PhD Discussion1:52:42 - OutroSHOW NOTES