If you wear a fitness tracker, and burn 300 calories - that doesn’t mean you get to eat an extra 300 calories! In this bonus episode of Habits & Hustle (Fitness Friday’s), Layne Norton and I talk about how to know how much to eat based on your workouts. Everyone is different, and sometimes workouts can drive hunger significantly; However, sometimes it is psychological. I also dive into the research behind step count and whether 10,000 steps actually make a difference. I share with you information on fasted versus fed cardio, and how to know which is better for you if your goal is fat loss. Layne Norton is the founder of BioLayne. He created the company to provide ethical, science-based coaching that synthesized real-world experience with evidence-based protocols. In his coaching career, he has turned over 70 people pro and reshaped the way that countless people think about nutrition. To that end, Layne completed a BS in Biochemistry and a Ph.D. in Nutritional Sciences, honing his intellectual skills under Dr. Donald Layman, one of the foremost researchers on protein metabolism and fat loss in the world. What we discuss: (0:25) Does exercise increase hunger or satiate you? (3:06) Are fitness trackers reliable? (5:30) Do you need 10,000 steps a day? (7:12) Is hunger after workouts psychological? (10:45) Fasted vs fed cardio. Find the full episode here: https://podcasts.apple.com/us/podcast/episode-245-layne-norton-the-secret-hack-to-following/id1451897026?i=1000614962499 Thank you to our sponsor: Therasage: Head over to therasage.com and use code Be Bold for 15% off Find more from Layne: Website: https://biolayne.com/ Instagram: @biolayne Find more from Jen: Website: https://www.jennifercohen.com/ Instagram: @therealjencohen Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagements Learn more about your ad choices. Visit megaphone.fm/adchoices

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