Layne Norton, PhD

speaker

251 appearances 1 recordings 1 series first heard Feb 2026 last heard 10 Feb

Layne Norton, PhD’s voice in public audio — every appearance, attributed to the second.

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Recordings per month over the last 12 months — 1 in all, peaking in Feb 2026 with 1.

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The Dr. Gabrielle Lyon Show · How to Eat for Strength, Metabolism, and Longevity · 10 Feb 2026 podcast

There is no such thing as a broken body or broken metabolism or anything like that.

But you've got to be more targeted.

You've got to resistance train.

Watch your protein intake.

And you have to diet in a way that is reasonable.

And the research does show there's kind of an inflection point, and it's kind of around that 500 calorie deficit per day number, that beyond that, you do see kind of a dip in how quickly you lose lean mass versus people who stay like a 500 calorie per day deficit or less.

And if you are somebody who's looking to build muscle, if you're always restricting, you're probably putting a limiter on yourself because research does show that in the calorie deficit, your basal levels of protein synthesis will drop by about 10 to 20%.

So again, if the goal long-term, and there's so many women I've had to convince of this too, if the goal is to look better long-term,

You actually, it's counterintuitive.

You should probably spend more time at maintenance or in a slight surplus than you do in a deficit.

And the deficit should be targeted, specific.

It should be like how Sun Tzu said to fight war.

You get in, dominate, and get out.

That's how you do a deficit.

I mean, the most impactful shift is going to be their dietary protein intake, right?

I mean, and anybody who's been following us is going to know what we're going to say.

Calories do matter.

You know, basal levels of protein synthesis, energy availability matters for protein synthesis.

But all things being equal, if you're getting in that, you know, one gram per pound of body weight, you know, that's for the vast majority of people, that's going to be more than enough for you to really like maximize the benefits of protein.

It's just an easy number to remember.

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