Bless whoever does the time stamps

My learnings: Calories are just energy values. Food labels can have 20% errors when analysing calories. However it can still be good to track calories.   Energy in and energy out is complicated. Energy out depends on resting metabolic rate (50-70% of total metabolic effect) and the thermic effect of food which uses calories to break down food. All calories are equal but different sources have different effects. Fat is the easiest thing to convert to energy. Protein uses the most calories for your body to process.   Exercise and Non-Exercise Activity Thermogenesis (NEAT). NEAT is non-purposeful movement- i.e. people that fidget. People that are lean often have high NEAT.   All watches/trackers are not accurate on how much energy you expend. They overestimate how many calories you burn with exercise. However the differential can be helpful.   To make intentional weight loss a goal- weigh in every day in the morning (after going to the bathroom) and take the average of the week. Then compare to the next week average.  Scientific studies are very confined. Be careful about how broadly you apply them. They can usually tell what not to do as opposed to what to do. Placebo effect/The Power of Suggestion can be very powerful on your physiology. It is not just in your head. If you believe something to be true it can be powerful.   Exercise is one of the only things that will improve your biomarkers of health. It is the one hack you need to be healthy. Even if you don’t lose weight it is still very good for you.   People often don’t eat only because of hunger but due to things like social, stress, sleep. Think holistically, don’t just focus on one temporary diet and expect to lose weight successfully. Think about your whole life.   To lose weight and keep it off, change your identity. People are good at losing weight but not maintaining it when lost. Think about what you will do after you lose the weight. You can’t start a new version of yourself while dragging around your old habits. Is what you are doing sustainable?  To lose and keep off weight you need some form of restriction. Whether it is Nutrient/Time/Calorie restriction. Different things are easier for others. Chose the strategy you can adhere to the most. What is the diet easiest for you to adhere in the long-term? Do that one. One diet is not better than another.  Scientific consensus moves slow. There can be disagreements between specialists and takes time to understand things. Gut Health: Gut microbiome is important for body weight loss. We have more gut microbes than cells in our whole body. To improve gut health: Don’t eat too many calories, exercise and eat more fibre from diverse sources. Fibre is a prebiotic. Prebiotic supplements work better than probiotic. Diversity of fibre is key: Fruit & veg, wholegrains, etc   One scientific study is not enough to change your mind, it simply moves the needle slightly   Protein: 1.6g per KG of bodyweight is enough protein you need. There is no significant downside to eating more protein Fine to eat 2-3 meals of good quality protein across intermittent fasting window. Total protein as well as distribution of protein matters. However even if you consume less than that much protein e.g. due to fasting you can still put in muscle. Just may not be as much as with protein. Plant sources: You can build protein with plant protein but it is less bioavailability and comes with other calories/carbs. Lucine is important for muscle synthesis. Soy is a complete plant protein and taken once or twice a day won't affect testosterone. Whey is very high quality protein. It may come from vegan sources in future. You can blend plant based protein for supplements. Processed food and obesity: Eat minimally processed food. One of the worst things about very processed food is that it makes you eat more and consume too many calories. But it is not necessarily bad in and of itself to never eat ever. Some processed food can be okay for people that have a high energy need or trying to put on muscle. Similar to if you are keeping a budget financially it is okay to spend more if you have more coming in. Obesity increase is a bit of a mystery. Despite people smoking less, drinking less and eating less sugar it is increasing. One big reason is that people are consuming more total calories and also expending less calories with exercise. It is fundamentally an energy imbalance problem but don't be so judgemental. Obesity is higher in poorer areas and people that have had traumatic events. Its like telling broke people earn more money than you spend. Technically right but unhelpful. So it's too simplistic to just say eat less and move more. It is more helpful to implement habits to achieve the new lifestyle. Sugar definitely is not good but may not inherently be bad. People that eat more sugar also eat more calories and from sources from less fibre. For exanple fruit is high sugar but due to high fibre is beneficial. Just because a study is old does not mean that it is irrelevant. Be careful of creating restrictions and labelling something as totally bad. People that purposely restrict sugar (or other nutrients) then crave it more and have a binge response. Artificial sweeteners aren't so bad. Consider the whole picture again. Beverages with artificial sweeteners are much better than sugar filled beverages. Some obese people can lose lots of weight just by having less sugary drinks and more artificially sweetened. It may not be totally healthy but can really help people. Aspertame and Stevia have limited effect on blood sugar and can be fine. Taste buds are very adaptable. If you have very sweet food regularly you may crave and be used to more. Unsaturated oils are generally better than saturated oils. But 7-10% saturated fats in your daily diet is fine. There is not one perfect diet that will optimise everything. E.g. a diet that helps you build muscle may not necessarily be the best for longevity. Things are rarely black and white. Pick what works for you. Males and females have similar responses to dieting and weight training. They have the same relative lean mass as men but just less absolute lean mass. If you are feeling fine on your period it is okay to train hard, if not then do a lighter workout. Autoregulation is key. Women may be able to go harder for longer and may recover slightly quicker than men. This may be due to less absolute loads There are multiple ways to build muscle. Using light weights with high reps and heavy weights with low reps both build similar amount of muscle, if done to faliure. Cooking food generally increases the bioavailability of protein. Just don't charcoal your meat as this could be carcinogenic. Creatine monohydrate is the only form of creatine you need. It improves exercise performance, improves recovery, increases lean mass. It may also have cognitive benefits. One isolated study mentioned it possibly may be linked to hair loss. 5g a day is fine. It can cause gastrointestinal symptoms in some patients, so you can split into multiple 1-2g doses. Caffeine can improve performance. Supplements may help but only a tiny impact compared to Nutrition and hard training. Don't get stuck in the weeds too much. The main thing is consistency. Learn to enjoy the process of working hard. Do something hard and you learn so much about yourself. Physical, learning an instrument, learn a language etc. The best lessons can come out of challenging things in your life. Perseverance, delayed gratification and overcoming obstacles.

"I had to create a new identity" - truest statement ever about long-term weight loss. Still true for me after maintaining a 170-pound loss for 18 years.

Huberman cannot release enough podcasts fast enough, all of them are just pure gold!

This man is the real deal. A true scientist. He is also a gifted communicator. I was engaged for the whole podcast.

One of the, frankly, if not, the best podcast in the whole internet❤️

As a psychologist I love that you are taking into account psychological factors as well. There is a reason why I had to study biopsychology and learn everything about the human brain and nervous system during my time at university!

I listen to these podcasts during my daily walks and have learned so much, but there's so much incredible information, sometimes I like to jot down notes that I can reference in the future. I'm thankful for the YT version with time stamps so I can re-listen to certain parts for key pieces of information, and also comb through comments to see what other people have taken away from the podcast. Thank you so much for putting this info out into the world Dr. Huberman and team.

Hands down the best health/wellness podcast on the Internet. Thanks for everything you do, and of course, your devoted interest in science that benefits us laypeople!

As someone who has dropped 25kg in weight from obese to healthy. The identity piece really resonated with me as when I was younger I completely changed my life around, and part of the reason was from the theories of addiction where you need to become someone new. If you are overweight, don't be afriad to become a new beast for people to see :)!

This is honestly one of my favorite episodes. I don’t know how this wasn’t a 5+hr discussion. I could listen to him for hours and I have so many questions left haha well done yall

For someone that has been raised to have a psychologically destructive relationship with sugar and processed foods, this is one of the most enlightening videos I've watched on my journey to understanding how my body and mind functions. Thank you

Layne's content over the years has really helped me turn my life around. I was morbidly obese and I was able to lost 125lbs with a flexible dieting approach.

As an ex-amphetamines addict, I totally relate to the idea of creating a new identity. New habits, new interests, new friends, new lifestyle... Andrew's podcast definitely helped me understand the action of dopamine and how to implement an exercise regime.

This is probably the best podcast episode I ever have seen/heard. I’m so glad that podcasts are a thing. We need the long form content to make sense of content as it relates to context the data relevances and these two are great in doing both.

Hello Dr. Huberman, I just wanted you to know that I did a Wellness presentation to a large group of seniors and quoted both of you several times and at the end directed them to your podcasts. Thank you for what you do.

I thought I could not absorb any more material about health and diet, but started listening to the episode anyway, and it just gripped me. Amazing! Especially loved the part about psychology and identity changes one needs to go through if they want to change their behaviour. Thank you so much for this wonderful conversation!

I battled my eating disorder (bulimia) from age 17 till my 40’s. Now in my mid 50’s I can actually say this without the shame and embarrassment. It wasn’t till I addressed the emotional component of my health that I finally broke the cycle. I’ve been maintaining a weight loss of 80lbs for over 12 years now. I thank you for your work and especially this session as it very much spoke to me and validated what I dealt with for such a long time.

This was one of my favorite discussions. Dr. Norton is a wealth of knowledge, and relays his knowledge in an easy to understand way.

Greatest podcast of all time. The amount of knowledge in this conversation is absolutely invaluable.Thank you both for your wisdom and willingness to be so detailed.

I have been following Layne since 2017 when I had eating disorder and I was very confused of food, nutrition and etc. Thanks to all of his content, books, podcasts, educational videos,training programs and everything else he does - I am now the healthiest and strongest I have ever been. He is so inspiring, and I can confidently say he is THE BEST in this industry.

Developing a new identity comes from James Clear's book - Atomic Habits, where he talks about this subject in particular, and how having a new identity is the best way to sustain new habits. Wonderful podcast, quality information! Thank you Andrew.

Videos like this are helping me so much in my bulimia recovery, thank you for putting this resource out there in such an easily accessible way

I'm a big fan of your podcast through which I learn so many things. It was nice in this one to hear your guest saying that you cannot separate psychology and physiology (which is too often done). I am a psychotherapist and author specialised in weight issues and I know how our emotions (but not only) influence our eating habits. As your guest was saying, the only longterm solution is an holistic one. I loved the anecdote of Dr Norton when he says we have to develop a new identity: that's so true! Overeating has for some people become part of a persona, part of who they show to others. And that's not an easy thing to change, it takes time.

Loved how he talked about what is an eating plan you can follow for the rest of your life. That's basically what I ultimately asked myself after practicing clean eating (and started walking everyday), losing 40lbs (BTW, started at 312lbs) got stuck there, hubby was getting bariatric surgery, so I, too, decided it was a good option for me, wanted my weight loss to "stick" this time so started therapy right after and learned how to ultimately reestablish my relationship with food. So now I do what I call a mostly Keto but ultimately intuitive eating diet. I know for me it is about not feeling deprived, but knowing that I can find harmony between what my brain and body want and make mindful choices and find satisfaction with tastes of things that are more decadent, knowing that if I wanted more I could have more, but that it's my choosing just that taste to satisfy me, while keeping my fitness goals in mind. This is my 5th year of remaining fit and that's even after having spinal surgery with complications. Something like that in the past would have derailed me, but I'm living that "new persona" that was spoken of for sure. The thing I love the most about it is that it's had a ripple effect amongst my group of friends and now they are becoming healthy. 💜

I think the weight loss and maintenance chapter was probably the most concise explanation of weight loss and lifestyle change. Choosing your restriction and what is the most sustainable long-term resonates with me. That, "killing your clone," and asking yourself, "can I do this for the rest of my life," hit the nail on the head.

I never comment, but this episode is amazing. You guys said and confirmed all the things I’ve been feeling and implementing on “what I think”. Nice to have confirmation. Great episode

This is the type of podcast you listen to several times! so many amazing nuggets! thank you both

50:30 I've made a conscious effort to check how I'm feeling when I get the urge to eat. The biggest one is when I have had insufficient sleep, then stressed, then bored. I've also noticed when I enter a period of depression my desire to eat increases, which doesn't help considering my weight is one of the reasons for my depression in the first place! Specifically I start craving sweet and carbohydrate rich foods, things like cake and pastry. Now that I've made myself aware of these things it's easier to recognise that I'm not actually hungry and need to distract myself with something other than food. Walking has really helped with this. It gets me away from the kitchen, is mild exercise and provides a change of scenery. Walking has really helped me to control my eating habits and to a certain extent alleviate the depth and duration of depressive periods.

Somehow I woke up today and Andrew Huberman videos are all over my UKposts. Turned out that while I was sleeping, the videos were running one by one :D what a way to discover this high-quality info :D

53:39 - wow this perspective and insight just blew me over. Sadly went through eating disorders 11 years ago and even though I think of myself as "this chapter is behind me" - sometimes this vulnerability is still triggered and it can require a lot of self talk to put it to bed again. Thank you for another great episode🫶🏻

The new person is very real. When I was 17 I went from 275 to 170 over a year and a half of work. I eliminated the old self that sought food as comfort and continued making better health choices overall. Now I'm strict with eating and exercise which I would have never done as my former self. Now I 'm 150 pounds at 24 thanks to resources like this and hard work.

2 of my favorites scientists! Thank you Andrew for sharing all of this incredible information to every corner in the world, you and layne and other's makes the world better and healthier place.

It’s amazing how much great content you can pack into a few hours. I appreciate the knowledge and the opportunity to exercise my critical listening and focus skills.

I'm a binge eater..this talk was so helpful and really identified how it feels to be a food addict.

Thank you, Dr. Hiberman, for pushing the edge of length and density of your life-changing content. I'm excited to nerd out on how I can spend my week, further refining my health habits regarding movement and food. Between the actionable experiments in this podcast and Dr. Stasha Gominak’s ideas, I am repairing decades of damage to my body. I have the necessary health to enjoy living rather than slogging through time.

By far the best podcast, or a video learning material on UKposts regarding diet, weight loss and nutrition. Thank you, Dr. Huberman for making it happen.

Thank you Dr. Layne Norton for your comment on eating disorders and how hard is is to stop because you must eat everyday. I’ve been struggling with Bulimia for over 40 years and it is a monster that is almost impossible stop.

Love Layne Norton because he is flexible and he doesn't forget to enjoy the life. Many scientists, and podcasters are like "you have to do this, you have to completely remove this from your life or add this to your life, you need this or you don't need this".

Excellent interview! Thank you for sharing. I can relate to "creating a new identity" around weight loss. I was a chubby kid up through 8th grade. I used food to cope with my inadequate home life. The summer of my 8th grade year, I set my goal to make it on the basketball team in school. I moderated my intake of food, I exercised and practiced more, & low and behold I made Varsity Freshman year. I dropped 65lbs that summer. Fast forward years later, after having my children. I gained 60+ lbs each pregnancy; 3 babies in a 4 year span. Although, each and every time I dropped the weight before having the next child and lost and kept off the weight after the last child. I had an intrinsic need to not be that fat little girl ever again. To this day, at age 47, I do weight resistant training, yoga, cardio, watch what I eat and keep it off. 💪 Creating a "new identity" around the persona that you started with is essential, in my opinion, to moving away and onward towards autonomy. 😊

This is super informative! Question for you... have you ever tried a meal plan from Next Level Diet? I got one and I love it!

It's crazy how knowledgeable and cutting edge in research your guests consistently reflect in their expertise and it always becomes obvious that you're probably one of the few people that can understand, translate for us plebes and keep up with them at any given moment. Another amazing interview.

After a meta analysis of this episode, the results are: "it depends"

Woooo!!! Layne is one of the few in the fitness space who imho offers genuine critical advice on health and fitness. Now to get Mike Israetel on here🤘

I can't believe how engaged I was for this whole episode, even rewinding in parts, amazing stuff.😊

As a overweight diabetic trying to work my way to better health, this conversation confirms my decision to leave out body weight as one of my indicators and focus more on making a lifestyle change in towards healthy eating, exercise and looking at how this affects my blood sugar levels.

I went from 85kg skinny fat to 56kg extremely lean. The killing of my previous self really resonated with me. That's something I've started telling myself when I was 6 months into my journey. I've kept my weight stable for 2 years, training even with a cast on after breaking my calcaneus.

Wow, this is just like early christmas! Your guests are so perfectly picked I don’t even want to suggest anything! Much love!

I always feel so focused when I listen to your mixes. Thanks for the good vibes!

Wow, such an incredible source of priceless information. I really appreciate how thorough and scientific this podcast is. And also, what a great synergy of physiology and psychology!

Layne's content is responsible for me losing 50KG and getting shredded, forever grateful for opening my eyes to flexible dieting. It's all about that adherence and consistency. Cheers Biolayne.

This was amazing. So nuanced. I was especially touched when Layne talked about the tendency to binge on the foods we consider “bad”, and this black and white way of thinking that “I have already screwed up so might as well”. I’ve struggled a little with these tendencies and it really got me thinking about it in a new light

🎉 Thank you! Lots of confirmation of what I've been doing. Yes, I can do "This", for more than a few months as I re-evaluate and re-write my plans. 21 weeks, with a lot of support. I've got at least 5 more months to go and am sustaining my Health, calorie deficit, and managed hunger. Doctor tested and approved!😊

I’m not a huge podcast person, but I really enjoy the Huberman lab podcast. I learn a lot from each episode! I really enjoyed this one in particular. Thanks!!

Superb guest Andrew. He's articulate and has the ability to communicate effectively. I really enjoyed your guest

Precise timing Dr. Huberman. You're amazing 👏 💖

Thank you both for this amazing podcast and rich content. Great bonus towards the end when you both talk about overcoming things that are hard. Thank you again.

3 hours flew by. I still can't believe this is available for free. Thank you both!

Huberman Lab potcast are a gold mine. I was almost ecstatic when I saw this episode was almost 4hrs! Keep up the good work. Thank you so much for sharing all that good information with us.

It was about damn time! Layne is a great educator and advocate for proper science!

This was amazing! Thank you for sharing your vast knowledge with us Dr. Huberman; this was one of my favorites

My favorite podcasters sitting in one table for a podcast. I am so greatful!

Regarding topics I find interesting this podcast was seriously GOLDEN. Thanks.

Love the nuances and delicate approach to complex subjects. Inspiring to continually ask better questions and keep an open mind.

Brilliant! So much information, absolutely loved it! Reporter is so polite and sophisticated the way he asked questions! Truly enjoyed, thank you

Amazing, fascinating conversation. I'm old enough to remember a time when actual paper encyclopedias and searching through large oak card catalogs and then actually reading the books hoping you'd find what you were looking for was how you stumbled through trying to find this type of information. So grateful that this conversation is being shared in this way. This information is invaluable.

for the first time in quite a while i felt like being able to shut down my thoughts about my struggles watching this. improving health just seems like having hardly any negative impacts and i just got positive emotions and hope from this:)

4 hours of effective time utilisation .Thanks Andrew. Hubermam & Layne Norton for this illuminating discussion 💕

Thank you Dr Huberman for your education videos. My daughters at high school and college (neuroscience major) love your teaching style and have been inspired by you. Thank you 🙏

I am so glad to be here in under 1 hr of this video being posted. The topics just keep getting more and more interesting in this podcast!

I learned so much.. This was incredible! Best educational content online and such a fascinating conversation for a science-curious and empirically-driven layman like myself. Thank you!

Thank you so very much! These are the best podcasts and are so helpful. I know these are going to be life saving for me. ❤

Watched this on the treadmill and sauna at the gym. As a person beginning a health and weight loss journey I feel so blessed to be able to have access to all this information. ❤ I understood the gist of it but I’m so fascinated with how much knowledge there is and excited to learn all that there is to learn. 🤓

My brain is scramble with so much great information here, thank you to both for sharing.

It took me 3 sessions of listening, but I really enjoyed it. As always, great content. I was compelled at one point to stop and take notes, learning is a lifestyle for me, even in my 60's. I do like that it's not cut up into 3 or 4 segments, I just listen and watch, until life intervenes, and pickup where I left off. Keep up the good work that you and your guests are doing.

One of my favorite podcasts. You both are excellent communicators with a wealth of healthful knowledge. I have used the carbon app alone for years and im still using it even though i also have a coach.

Thank you both for the amazing info you put into these 3.5 hours of video.

IMPRESSIVE!!! I try to educate myself as much as possible from multiple sources, and this REALLY tied everything together. Weight, health, fitness, and nutrition (along with of course the psychological component) are extremely complex topics, made even more so with how they are interconnected. Definitely no 'one size fits all' strategies, as we are all so different. Educating yourself is the way to go to design your own personalized plan. You both kept me riveted throughout, and I'll definitely be adding you to my daily source of information. Fascinating that such a crucial topic for everyone still seems to be in its infancy.

Waking up to this 😃😃😃 every time professor Dr huberman and his guests delight with wisdom and insights !! Outstanding !! Thank you !! Happy Monday !! ✌️😎💕

I came across Layne around 15 years ago he really knows his stuff. I had forgotten about him as I am not in that industry in the way I was back the. This is probably my favourite episode of this podcast.

I need to be reminded that there is a science behind food intake and exercise and I am so glad I found this channel. Thank you so much

I really appreciate Layne's nuanced approach - he maintains a perfect balance of being non-dogmatic without being wishy-washy. I wasn't familiar with him when you posted on IG asking for questions but in the interim I listened to him on a few other podcasts (Peter Attia, The Ready State) and have been impressed with not only his knowledge but his earnest and level-headed approach every time. As a side note, THANK YOU Layne for acknowledging the skyrocketing price of creatine over the last couple years. Every time I hear someone say how cheap it is while I'm struggling to stay supplied, as the price has LITERALLY tripled or even quadrupled in many cases, I feel so frustrated. So just having it noted is a nice change!

This podcast is absolute fire. The amount of information from these two Dr's is amazing. Both Dr Norton and Dr Huberman are world leading scientists with their approach and the way how they translate deep science into everyday senetence so everyone can understand whats the gist. Im about to start my PhD and i have to say i feel deeply inspired by you guys. I wish i could sit down with you one day and discuss those matters.

This podcast is pure gold - thank you so much for your professionalism and that you're going deep into detail with this topic, i think people should be aware of how our body works, especially in times where a lot of people are obese and unhealthy

Hands down one of the most informative podcasts I've ever heard re diet. Never heard of Layne before.

This notification starts my week off right every time! Looking particularly forward to this one! Thanks Andrew 😀

Video looks outstanding even on 720p, and I love the simple, yet organic background. Looking forward to this episode (of course, after finishing my bio homework!)

The podcast contains very rich information on nutrition and goes in dept in areas such as fat loss, protein metabolism, types of diets, etc. The delivery is very professional and does very well in explaining the topics discussed for the listener to understand. The technical production of the podcast is very good and has an excellent setup that also gives a professional atmosphere.

I’m so glad that he even discussed food addiction… I’ve said this for years as having recovered from many addictions but food being the hardest for this exact reason

Dr. Norton is gold. Thanks for featuring him!

The amount of value provided is off the charts. I usually follow Layne’s youtube channel and I love his work. You guys are a huge gift to humanity. Thank you for sharing all your knowledge with others! 🙏🏼

Thank you SO much both of you for putting this information out there for free … ❤

Excellent subject, very very interesting points made. Sharing with all my friends! Life changing stuff here. Thank you both for what you do

Wow this is legitimately the best video I've ever watched on UKposts

" The adjectives to fully express gratitude for this Monday podcast must still be invented " Thank you so much for doing awesome things, have a beautiful day !

You're truly making an impact on others in a beneficial way. Your scientific curious mind has been put to good use!

Absolutely INVALUABLE 💎💎💎💎💎 Cannot thank enough, but still from my deepest deep self I thank Dr.Layne and Andrew Sir for bringing this to us.

What an inspiring podcast! Two very intellectually strong individuals, but also humbling, sharing their knowledge and experiences to better us and the world! So grateful for them ❤️

Incredible. Thank-you for sharing all this info gentlemen.

This was a great listen while on my morning walk/jog! Very informative on the nutrition and benefits of fiber, protein and food/supplement studies. Ive lost over 60lbs on keto during 6 months but I missed some foods like bagels in my diet. I was unhappy. The lost of weight was nice but i wanted more freedom on the choices of foods I missed. Ive changed my diet to a higher protein and fiber diet (little to no sugar due to the keto diet restriction) with calories in mind along with exercising daily. Its thanks to people like Andrew Huberman and David Goggins that Ive inspired to become a better human towards myself and others. Ultimately, this new discipline will grow my life into the future Ive always wanted and I cant wait to achieve it! Thank you for this video!