How Fat Loss Works - Episode 2: Fat Metabolism 

Love this series. Keep up the great work Layne!

Having completed a MS in Nutrition, I can say no one can sum up an entire sequence of graduate courses like Layne, especially not in just a few short RU-vid clips. People do not realize the value of the educational material translated through this video series. Thanks for the series, Layne. It has been a nice refresher in macronutrient metabolism and biochemical pathways!

THIS IS GOLD! It's ridiculous how you just gave this high quality content out for free😂 keep them coming Dr Norton

I like that you recently took your channel to the more authentic side of you. Thanks for the clear videos you providing. Keep it up and just be you, its grate.

These are clearly going to become the go-to source for a clear, science based explanation of this subject. Great work!

Nice work, Layne.

Awesome video again Layne. Loving this series. Keep them coming!

Loved this!! Superb one Layne!

Really loving these series! Many hails and thanks for breaking it down to a form that's easily to register :)

Your videos are like science seminars, so much knowledge. Thanks for posting this. Keep them coming :)

Finally, education that can be applied. I love the lecture format and the detail. So helpful. Thank you.

Thank You! Loving these video’s ❤️ Your explanation of how IIFYM works is so clear & easy to follow.

Amazing video, I really, really enjoyed that. Thank you Layne!

Thanks so much for doing these Layne! Regarding suggestions, an episode on fat metabolism in HIIT vs steady state cardio would be great!

Amazing content. Looking forward to watching the rest.

Absolutely helpful! Exactly the breakdown I've been looking for!

These vidéos are amazing!!! Thank you for taking the time to make these. I feel a bit overwhelmed at the information because I have zero science background but I am trying to get the gist!!!!

amazing informative video , love your series sir , thank you so much for the time and effort you put in to make this understandable !

This is awesome! Thanks, Layne please keep them coming.

Thank you! “I’ll say it again...” always helps me understand. But I had to go back to watch again to absorb the move from the high fat/low carb surplus comment on no insulin needed to the low fat/high carb deficit where insulin is referenced on the fat storage. But second time around, I caught the emphasis on PERCENTAGE of fat stored. Got it. Thanks again for putting these out!

That was awesome Layne. I get a lot out of your videos.

Another great video layne! Love it 🙌🏻

Oh wow the amount of infos here just bring it to the next level!!!the more I learn the more I need to learn! AMAZING series!!Keep it up!👊

Bro these videos are awesome. Haven't been here in awhile but heard the Rhino suggest you on Mike o Hearn's channel, so I had to come back! Subbed!

this is an amazingly helpful and well explained video.

Thanks for making this series. This was very helpful for understanding the importance of negative energy balance to loss body fat irrespective of high fat or high carbs intake.

Great video Layne, very informative!

Love these science videos explained in an easy way to understand.

This series is pure gold!! I am having a biochemistry exam in 2 days so I guess this is studying for me! :)

Really great series Layne, as an improvement suggestion, have a look at Dr Rhonda Patrick's videos where she puts subtitles to explain the jargon while she carries on with the message - I feel it works really well

I love this new educational series. Thank you,

This was worth my lunch break

great video as always!

Substantive content is great (as usual), and delivery is a massive improvement over the last video. Good job Layne and thanks very much for the video series!!

Love your mind I’ve learned so much from you!! Can you focus in on high carbs and how high or when does weight gain begin with a high carb diet🙌🏼

Your videos have been excellent recently! Bravo!

Awesome video, great information!

This was such an awesome video, thank you! Very informative. So i have a few questions, would it be better for weights training to access glycogen on a higher carb low fat diet because of the higher insulin? And then how much does your own genetic makeup and hormone levels come into to play when storing fat? Is it just common sense? For eg, higher cortisol would mean more fat would be stored regardless of intake? Or is what you presented the general rule of thumb with fat storage, high insulin means more % of fat stored, thanks again bro

Didn’t understand a word. But I think I still loved it.

I love how you explained this and made it understandable for people (:

Awesome! Thanks for these. Very good info on the internet.

Thanks for all this great free info! Really appreciate it

I love this, Layne gets right to the point- no bullshit.

Awesome videos Layne, keep them up. When someone is prepping for a show how do you usually break down their macros %wise and also do you simply add more cardio once they hit a very low caloric input. Thank you.

i dont know hwo many times i have seen this .. pure gold !!! t. Thank you

Love the vid 👍🏽 could u pls address metabolic adaption and explain ways to prevent this while dieting.

That's actually a great revision for physiology class!

Nice video. I don't agree with some of your tactics on maintaining health through diet, but this series is worth watching just for the scientific understanding 😊

i love the series, i hope we can see more of these videos, GREAT CONTENT!!!!! thanks mr norton

Thank you Layne! I’m kinda a nerd 🤓 but not on this topic. You kept super Scientific but easy to understand. Looking forward to cutting after maintaining my 30 week Reverse 🙌🏾👙

Love this series, never understood how I could lose weight on such high carbs since we've always heard low fat, low carb and high carb is evil. Working with a coach now and I'm on a good amount of carbs and losing...thanks so much for these informational, proven, scientific videos.

Outstanding video, good sir 👏

Excellent.. refreshing all of those things from biochemestry

Love this. Perhaps a summary at the end?

These lectures have straight up inspired me to go back and finish grad school.

Absolutely brilliant stuff

Layne you will hit over 2-3 million subscribers over time ....good vids

Hello from Poland bro. Keep doing good work.

Great series

@biolayne So typical cutting cycle 2-3 days low carb (lower calories) and then 1 day high carb (higher calories) to theoretically keep metabolism high can be simplified just to higher and lower calories days without counting macros, and effect will be the same when in calories deficit?

Layne, loving the videos. Have always followed your principles of nutrition. My one curiosity question for you is EAS athlete jason Whittrock’s 4000 calorie challenge. Bumped his calories up 1000+ from one day to the next for several weeks with no fat gain on keto. Just was wondering your 2 cents on it all. (Set point, adaption, other). Thank you again and exited for the rest of the series! Ps will you be at the Arnold?

Layne, I really appreciate all the great content you put out, people are going to realize this if your content ever stopped for some reason. Also, the more I watch your videos and the more I learn, the less I feel like I know. Anyway, here's something I'd like addressed. If calories are equated (when in a slight caloric surplus ; say 50-200kcal over maintenance) if you get a higher % of your calories from protein, will that help limit fat gain since protein is harder to turn into fat? Or will it not matter and you will just store the fat you do ingest? Using myself as an example; would these macro breakdowns make a difference (Calories 2755, P198, C318, F76 OR Calories 2755, P250, C266, F76). I look forward to your answer and keep the great content coming. Much love

Hi, I think the examples are not very well presented. Assuming I am at the same caloric deficit in your opinion is it better to take my calories from fat or carbs? In other word will the extra calories needed in each case be drawn from the same sources with the same process or are there going to be differences? Thanks

Hey Layne, if DNL is insignificant, how can one store body fat when in a caloric surplus diet that's high on carbs while keeping dietary fat to a minimum? Can we get away with overeating on carbs without gaining fat, as long as fats are kept low enough? Thanks for the great content you're bringing!!!!

How does MCT oil fit into this? I know it's digested slightly differently, but dont know the specifics.

Superb video. Love your t shirt

You are my hero! Great job!

You should make a video about how pre-workout works, and what all those weird ingredients do

Your fat loss series videos are the BEST!

Hi Layne! I understand it’s all about the balance! What I’m curious about is how do your equations change based on types of carbs taken in or type of fat taken in? For instance - a vegetable v a soda? Or healthy fats v trans fats? I know that the more your food is nutritious and packed with nutrients, the better but I would love to understand the science behind why! How would this affect your total energy input if you’re eating healthy foods v non healthy foods but in the same amount of energy in (for example: 200 calories of healthy v 200 calories of unhealthy foods). Thanks! Loving your videos!

Loving it man

How much of the carbohydrates end up being stored as well in the low fat high carb scenario? A higher percentage of fat is stored yes but after the carbs are converted and stored what ends up being the overall total?

Thank you Layne

Hi Layne, That will happen when I'am on possitive (or negative) energy ballance and i use alpha-adrenergic antagonists and beta-adrenergic agonists? What with something provides better insulin sensitivity like turmeric (curcumin) or cinnamon or coffeine? Is it results in better energy ballanece between muscles and fat ceels? Could it provide me a better gains with adequate traning? Thank you in advance Damian :)

Awesome, I FINALLY! understand that now omg :D The only thing I am not sure about is how exactly is the fat delivered to the adipose tissue, if there is no insulin present. What delivers it?

I get the benefit of long term steady energy deficit...... but What is the maximum calorie deficit you feel a 2-3 year lifter could get away with if running a relatively short term deficit? (6-8weeks)

Thank you coach really helpful

Great video Layne, Quick Question. So technically/theoretically if you are on an HCLF diet are you, in general, going to lose more fat than an HFLC diet? Because the process of turning carbs into fat is so difficult and at such a small percent? If that is the case what happens to extra carbs that aren't used for energy? Sorry if this is a stupid question.

When you have a scientific brain and you're trying to explain this to someone that doesn't have a scientific brain and they look at you like this 🙃🙃🙃literally standing on their heads....😩

Lane, what if we balance fat and carbs while maintaining high protein?

Do you have references that describes what’s a high fat diet and what’s a high carbs diet ? I’ll have to do some statistics with some of the variables we have in our lab and we’re wondering what is the thresold that makes your diet in one or the other ?!

How many calories should one aim to burn during a lifting session. Also what should a lifting session keep the heart rate at?

@biolayne Great information! Question though - What effect does a LCHF diet have on hormone production? Could it increase thyroid and testosterone levels? If so, how much does this affect BMR?

If a body builder is already low carb and 2/3 through. Show prep why would doing a short Keto benefit for stubborn BF if insulin is already reduced, fat oxidation goes up but only because adding extra fat as energy? Would it make sense to do it or just remain in deficit with low carbs?

Wow this made so much sense!

Do the constant high insulin fluctuations caused by high carb diets impact our bodies ability to store fat vs a more reserved carb intake? Anecdotally, ive found my body fat levels drop off rapidly with a more reserved 100g of carb intake per day.

How the fat will be stored if I'm in a caloric surplus with HC and 0 fat if DNL is very inneficient process?

How does MCT oil factor in the fat storage/oxidation?

Can I infer from this video that, fat loss can be achieved via negative energy balance + high carb, low fat? I have loved your series but because I have no knowledge on the technical side of these things I feel less confident in extracting the actionable points.

excellent!!!!!

Hello Layne, greetings from Venezuela! I have a doubt regarding the visual response of both types of diet. and it's a personal doubt, which I hope is not something silly. During two diet environments of the same calorie intake, one using elevated fat and another using elevated carbohydrates, visually the muscles will be more full with the high carbohydrate diet due to the muscle glycogen formed by carbohydrates, or in the high fat diet the muscle glycogen is the same? If so, I assume that the muscle glycogen can then also be formed by the body in the absence of carbohydrates. THANK YOU FOR YOUR ATTENTION AND YOUR KNOWLEDGE

Please provide a meal plan for metabolic damage .

Great vid. Quick question,does high level of cholesterol speed up fat oxidation?

Wow this is great information! My question is, when in a caloric deficit are fat storage rates controlled by hormones? Is this were BMR adaptation happened? Would this cause an increase in fat storage rates (the body becoming more efficient) as your body goes into survival mode?

As always... you are rocking it. Thank you. So basically to loose body fat is calories in versus calories out.

This is great ty...

What is the first fat is going to leave the body ? visceral fat? Or subcutaneous fat?

Layne, so, if total energy and protein are being tracked, does the ratio of carbs and fats that I am eating, be it for bulking or cutting, makes a difference in the long run? In other words, is trying to eat a minimum amount of fat, like many "bros" preach, a waste of time, if you are controlling for total energy?

Why on Earth don't you have more subscribers? This is very valuable information for us fat people to understand and use. Thanks Dr. Norton.

Layne, I’m not sure you respond much here. I have been on keto for about a year, lost 57 pounds. I admit that the experts on keto did have me believing that insulin was very bad. Still, keto kept me on the straight and narrow and did help me focus on healthy eating and oils that are better for you thank canola, etc. I know this is all in debate on what is good and what isn’t good food. So, two weeks ago I started flexible dieting. I do enjoy the fact that I can eat things I’ve been depriving myself for so long, such as yogurt and fruit, cereal, oatmeal. I am finding it challenging to get my fats from over 150 grams to about 50-60 per day. Complete change. I still don’t understand how many carbs I should eat every day to lose weight. I believe my maintenance calories are 2250, because I am 150 pounds, 5’8 male. So I’m trying to eat in a 300-500 calorie deficit each day, but having been low carb for so long, and not having to worry anymore, I find it hard to understand how many carbs are too much. I do train with weights 5 days a week and do cardio, 40 minutes a day and abs almost daily. I hope the 1700-1800 calories is not too little to lose muscle. Can anyone help? Thanks.