Rich sits down with renowned nutrition and fitness expert Dr. Layne Norton to talk about how social media influencers distort the science of nutrition and fitness, and how to discern fact from fiction. To read more about Layne and peruse the full show notes, go here👉🏾https://bit.ly/richroll820 ✌🏼🌱 - Rich This Episode Brought To You By... CAMELBAK Use my code RICHROLL for 20% OFF 👉 https://bit.ly/camelbak2024 ROKA Use code RICHROLL for 20% OFF 👉 https://bit.ly/ROKA2024 VOICING CHANGE MEDIA Learn more about the network 👉 voicingchange.media LISTEN / SUBSCRIBE TO THE PODCAST Apple Podcasts: http://bit.ly/rrpitunes Spotify: http://bit.ly/rrpspotify Google: http://bit.ly/rrpgooglepods Meal Planner: http://meals.richroll.com Voicing Change Book: http://richroll.com/vc Clips Channel: https://www.youtube.com/c/RichRollPodcastClips Newsletter: http://bit.ly/rollcallemail CONNECT WITH RICH ✩ Website - http://richroll.com​ ✩ Rich Roll Podcast - https://richroll.com/all-episodes/ ✩ Instagram - https://www.instagram.com/richroll/ ✩ Twitter - https://twitter.com/richroll ✩ Facebook - https://www.facebook.com/richrollfans ✩ Strava - https://www.strava.com/athletes/14443?oq=rich ✩ Memoir: Finding Ultra - https://www.richroll.com/shop/books/finding-ultra/ ✩ Meals - http://meals.richroll.com​ ✩ Cook - The Plantpower Way - https://www.richroll.com/shop/books/the-plantpower-way-signed/ ✩ Italian! - The Plantpower Way: Italia - https://www.richroll.com/shop/books/the-plantpower-way-italia-signed/ ✩ Support - https://www.patreon.com/richroll FILMED AND EDITED BY BLAKE CURTIS & DAN DRAKE https://www.blakecurtis.net/ https://www.dandrake333.com/ TIMESTAMPS 00:00:00 Intro 00:01:28 Busting Diet Myths - Seed Oils 00:06:33 Mechanisms and Outcomes of Seed Oils 00:11:14 Conspiracy Theories and Food Industry Influence 00:12:34 Influence and Misleading Arguments 00:13:24 Cruciferous Vegetable Intake and Thyroid 00:15:07 Plant Toxins and Lectins 00:15:59 Elimination Diet and Gut Sensitivities 00:20:40 Next Myth - LDL Cholesterol Doesn’t Matter 00:21:45 Elevated LDL and Mendelian Randomization Studies 00:22:54 Lifetime Exposure Risk and Low Carb Diets 00:24:09 LDL and Heart Disease Risk 00:25:30 Metabolic Health and LDL Levels 00:26:00 Unique Subtype of High LDL 00:27:07 Weight Loss, LDL, and Metabolic Health 00:32:14 Sponsor Break 00:34:48 Carnivores and Fiber 00:44:46 Next Myth - Eating Fat to Burn Fat 00:51:10 Burning Fat vs. Losing Fat 00:52:35 Energy Balance and Body Fat 00:55:51 Short Term Responses vs. Long Term Outcomes 00:57:34 Protein and Amino Acids 01:06:07 Protein from Whole Foods vs Supplementing Amino Acid 01:09:17 Leucine and Muscle Building 01:13:05 Sponsor Break 01:15:34 Advice for Plant-Based People 01:19:30 Christopher Gardner's Twin Study 01:23:05 Impact of Dietary Choices on Health Outcomes 01:28:45 Consistency and Sustainability in Dietary Choices 01:30:52 Layne's Approach to Information Dissemination 01:35:22 Tribalism in Nutrition and Fitness 01:37:35 Anecdotal Experiences and Humility in Nutrition Science 01:41:09 Red Flags in Nutrition Advice 01:43:26 Psychology and Responsibility in Weight Loss 01:48:08 Empathy and Accountability in Coaching 01:52:23 Complexity of Human Nature and Psychology in Making Positive Changes 01:52:56 Personal Relationships and Shame Spiral 01:54:24 Food as a Coping Mechanism 01:55:17 Understanding Food Habits and Psychological Barriers 01:56:20 Challenges of Moderating Food and Mindset Matters 01:58:10 Defining Processed Foods and Mindset in Dietary Choices 02:01:17 The Binary Nature of Dietary Choices 02:02:17 Mindset and Flexibility in Food Choices 02:04:32 The Disinhibition Reflex and Flexible Mindset 02:05:33 Behavioral Habits, Mindset, and Decision Making 02:08:08 Layne's Thoughts on Making Lasting Behavioral Change 02:11:38 Simplifying Weight Loss and Caloric Intake 02:13:29 Calories, Energy Expenditure, and Estimation 02:15:35 Personal Responsibility in Caloric Intake 02:16:29 Hormonal Dysregulation and BMR 02:17:10 Obese Resistant and Appetite Regulation 02:18:09 Spontaneous Movement and Energy Expenditure 02:19:59 Exercise and Appetite Regulation 02:23:39 Societal Changes and Appetite Dysregulation 02:29:28 Science Communication and Trust 02:32:33 Admitting Bias and Trustworthiness 02:34:25 Understanding Risk and Credentials 02:36:46 Nobel Prize Syndrome and Cognitive Dissonance 02:38:03 Galaxy Brain 02:38:44 Authority and Bias 02:39:54 Healthy Eating Patterns 02:42:18 Funding Sources and Integrity 02:44:57 Real Experts and Communication 02:53:35 Debunking and Self-Policing 02:57:06 Responsibility of Platforms 03:00:48 Forming a New Identity and Lifestyle Changes 03:07:00 Analysis Paralysis 03:08:28 Courage to Take the Step 03:11:21 Learning from Setbacks 03:14:04 Disconnecting Feelings from Action 03:16:03 The Power of Why 03:17:02 Mood Follows Action 03:20:40 Building Momentum 03:22:36 Credits