Dr Layne Norton: The Science Of Eating For Health, Fat Loss & Lean Muscle | Huberman Lab Podcast #97 [cbf23b]
Post Time: 2025-07-29
Maintaining healthy blood sugar levels is crucial for optimal health, and research has shown that there's a strong link between gut health and normal blood sugar regulation. In this article, we'll explore the intricacies of this relationship.
Gut-Brain-Blood Sugar Axis: The Inner Connection
The connection between gut health and blood sugar begins with the gut-brain axis. This complex communication network links our brain to our digestive system, influencing everything from mood and cognitive function to immune response and even hormone regulation. A significant study published in Nature Reviews Gastroenterology & Hepatology revealed that alterations in gut microbiota composition can affect glucose metabolism, leading to insulin resistance – a hallmark of prediabetes.
Dysbiosis: The Gut Imbalance That Impacts Blood Sugar
When our gut microbiome becomes imbalanced due to various factors such as antibiotics overuse, processed food consumption, or stress, it disrupts the delicate equilibrium between beneficial bacteria and pathogens. This condition is known as dysbiosis. Research has shown that a disturbed gut microbiota can impair insulin signaling pathways in muscle cells and liver tissue – directly impacting blood sugar levels.
The Link Between Gut Inflammation and Blood Sugar Spikes
Chronic inflammation in the digestive system, often caused by dietary triggers or lifestyle choices, contributes to increased production of pro-inflammatory cytokines. These molecules interfere with glucose uptake at cellular level causing spikes in postprandial (after meals) blood sugar levels.
Leaky Gut Syndrome: A Bridge Between Gut Health and Blood Sugar
A compromised gut lining can lead to 'leaky gut syndrome', where toxins, undigested food particles or bacteria seep into the bloodstream triggering inflammation. The systemic inflammatory response contributes significantly to poor insulin sensitivity reducing ability of glucose to enter cells which in turn leads higher blood sugar levels.
Microbiome Modulation for Blood Sugar Regulation
Fortunately, research suggests that modulating our gut microbiota through dietary interventions and lifestyle changes can be beneficial. Consuming fermented foods like kimchi or yogurt with probiotics helps restore the balance between beneficial bacteria populations improving glucose tolerance reducing fluctuations in postprandial blood sugar levels.
Practical Steps Towards Optimal Gut Health
1. Maintain a balanced diet rich in fruits, vegetables fiber whole grains 2. Incorporate fermented food sources such as kefir sauerkraut kimchi yogurt into daily meals. 3. Consider supplementing with probiotics especially during periods of intense physical or mental stress to support gut integrity.
In conclusion the intricate link between our digestive system brain and blood sugar levels highlights a critical area for attention. By focusing on maintaining a balanced gut microbiome through diet lifestyle interventions we can mitigate fluctuations in glucose metabolism – paving the way towards optimal health outcomes
My guest is Layne Norton, Ph.D. (@biolayne1) — one of the world’s foremost experts in nutrition, protein metabolism, muscle gain and fat loss. We discuss the science of energy utilization and balance, the efficacy of different diets (e.g., ketogenic, vegan, vegetarian, carnivore, omnivore), and how best to build lean muscle mass and lose fat. We also discuss optimal protein and fiber intake, the best sources of protein, the correlation between appetite, satiety signals and exercise, along with male and female-specific needs. Dr. Norton also explains how to support a healthy gut microbiome and offers insight into sugar and artificial sweeteners, processed, cooked, and raw foods, supplements, seed oils, and the relationship of LDL/HDL levels to cardiovascular health. This episode serves as a master class in nutrition, metabolism and exercise and is sure to benefit people of all ages and with different health and fitness goals. #HubermanLab #Nutrition #Exercise Thank you to our sponsors AG1 (Athletic Greens): LMNT: ROKA: InsideTracker: Supplements from Momentous Huberman Lab Premium Social & Website Instagram: Twitter: Facebook: TikTok: LinkedIn: Website: Newsletter: Dr. Layne Norton BioLayne: Carbon app: REPS (Research Explained in Practical Summaries): Books: Articles Role of vitamin c and blood sugar levels Nonexercise Activity Thermogenesis in Resistance to Fat Gain in Humans: A potent physiological method to magnify and sustain soleus oxidative metabolism improves glucose and lipid regulation: Creatine Supplementation Increases Total Body Water Without Altering Fluid Distribution: Biology's response to dieting: the impetus for weight blood sugar 130 before meal regain: Other Resources BioLayne – New Research Shows Artificial Sweeteners Mess Up Your Gut? Timestamps 00:00:00 Dr. Layne Norton, Nutrition & Fitness 00:02:53 LMNT, ROKA, InsideTracker, Momentous 00:06:50 Calories & Cellular Energy Production 00:12:35 Energy Balance, Food Labels, Fiber 00:15:19 Resting Metabolic Rate, Thermic Effect of Food 00:19:04 Exercise & Non-Exercise Activity Thermogenesis (NEAT) 00:25:49 Losing Weight, Tracking Calories, Daily Weighing 00:29:24 Post-Exercise Metabolic Rate, Appetite 00:35:04 AG1 (Athletic Greens) 00:36:19 Exercise & Appetite, Calorie Trackers, Placebo Effects & Beliefs 00:43:46 Exercise & Satiety Signals, Maintain Weight Loss & Identity 00:56:32 Weight Loss & Maintenance, Diet Adherence 01:03:33 Restrictive Diets & Transition Periods 01:08:03 Gut Health & Appetite 01:16:23 Tool: Supporting Gut Health, Fiber & Longevity 01:23:59 LDL, HDL & Cardiovascular Disease 01:30:31 Leucine, mTOR & Protein Synthesis 01:37:31 Tool: Daily Protein Intake & Muscle Mass 01:44:24 Protein & Fasting, Lean Body Mass 01:55:38 Plant-Based Proteins: Whey, Soy, Leucine, 193 fasting blood sugar Corn, Pea 02:04:28 Processed Foods 02:11:54 Obesity Epidemic, Calorie Intake & Energy Output 02:17:33 Obesity, Sugar & Fiber, Restriction & Craving 02:25:57 Artificial Sweeteners & Blood Sugar 02:38:55 Artificial Sweeteners & Gut Microbiome, Sucralose, Blood Sugar 02:50:19 Rapid Weight Loss, Satiety & Beliefs 02:58:13 Seed Oils & Obesity, Saturated Fat, Overall Energy Toxicity 03:08:15 Females, Diet, Exercise & Menstrual Cycles 03:14:05 Raw vs. Cooked Foods 03:16:32 Berberine & Glucose Scavenging 03:19:12 Fiber & Gastric Emptying Time 03:21:00 Supplements, Creatine Monohydrate, Rhodiola Rosea 03:30:33 Hard Training; Challenge & Mental Resilience 03:36:12 Carbon App 03:47:11 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer: Title Card Photo Credit: Mike Blabac -