The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton

Creatine monohydrate

“touching on creatine, it is the most tested, safe, and effective sport supplement we have. I mean, there are thousands of studies on creatine monohydrate now.”— Layne Norton

Rhodiola rosea

“when I combine that with caffeine, it tends to smooth out the effects of caffeine. It's a more pleasant experience... So I really like it.”— Layne Norton

Ashwagandha

“Ashwagandha is another thing that looks pretty promising. Seems to increase testosterone modestly... They've shown increases in lean mass.”— Layne Norton

Citrulline malate

“Citrulline malate, there was a new meta analysis that showed that citrulline malate can reduce fatigue and increase, I think, time to fatigue.”— Layne Norton

L-carnitine (carnitine tartrate)

“I think it's carnitine tartrate actually has been shown-- Volek published a study that actually showed that it increased androgen-receptor density in muscle cells.”— Layne Norton

Caffeine

“the other most effective supplement out there is probably caffeine. I mean, if you look at the research studies, caffeine produces very consistently improvements in performance.”— Layne Norton

Beta alanine

“you've got things like beta alanine, which it's in our preworkout. Probably not super helpful for most people for resistance training. It does seem to have some benefits for high intensity.”— Layne Norton

Betaine (trimethylglycine)

“you've got things like betaine, or also called trimethylglycine, which there's some evidence it can improve lean mass... it can improve power output.”— Layne Norton

Leucine

“if you're eating your normal meal, you could just take a capsule of like 1 gram of leucine. Is probably going to bump you up enough that you're going to be good to go.”— Layne Norton

MyFitnessPal

MyFitnessPal (inferred)

“apps like MyFitnessPal or whatever will do that, as well. What's different about ours is we encourage people to log their weight daily.”— Layne Norton

Renaissance Periodization app

Renaissance Periodization

“what's the difference between our app and the Renaissance Periodization app? And they have a great app. But theirs is kind of more rigid.”— Layne Norton

Diet Coke

The Coca-Cola Company (inferred)

“I would drink a Diet Coke or two per day. I still have the occasional Diet Coke, I'm not completely averse to drink something that has artificial sweetener.”— Andrew Huberman