HMB: Anti-Catabolic, Not Anabolic

It’s here—the last episode of Dr. Layne Norton’s no-nonsense supplement series! In this finale, Layne takes a hard, evidence-based look at some of the most overhyped supplements in fitness and bodybuilding. He cuts through the marketing claims, examines the actual research, and tells you exactly what works, what doesn’t, and who (if anyone) should actually be spending money on these products.

In this episode, Layne covers:

• BCAAs – Do they build muscle, boost strength, or speed recovery more than just eating enough total protein?
• HMB – Why the “like deca” claims from the ’90s never panned out, and what it actually does (and doesn’t) do
• Glutamine & Arginine – Poor bioavailability, gut-first metabolism, and why they rarely deliver the muscle-building or performance benefits promised
• Ecdysterone & Turkesterone – The “natural steroid” hype meets high-quality human RCTs
• Electrolytes – When they actually matter (and when plain water is sufficient)
• “Better” Creatine forms (CEE, buffered creatine, HCl, etc.) vs. good old Creatine Monohydrate – spoiler: you’re usually just paying 2–4× more for the same (or worse) results

Layne breaks down the bold claims vs. reality for each supplement, explains what the science shows they actually do in the body, and identifies the very narrow populations who might see real benefit.

Stop wasting money on supplements that underdeliver. Focus on what actually moves the needle.

SPONSORS

• Outwork Nutrition - Evidence-Based Supplements to Support Your Hard Work: https://outworknutrition.com

• Carbon Diet Coach – 14 day free trial: https://joincarbon.com/podcast

LAYNE'S COMPANIES

Carbon Diet Coach: https://joincarbon.com/podcast

Outwork Nutrition: https://outworknutrition.com

REPS Research Review: https://biolayne.com/reps

Workout Builder: https://biolayne.com/workout-builder

Team Biolayne: https://biolayne.com/online-coaching

Physique Coaching Academy: https://physiquecoachingacademy.com

FOLLOW LAYNE

http://www.facebook.com/laynenorton

http://www.twitter.com/biolayne

http://www.instagram.com/biolayne

TIMESTAMPS

0:00:00 - Intro

0:03:10 - BCAAs

0:11:38 - HMB

0:19:46 - Glutamine

0:24:56 - Arginine

0:31:10 - Ecdysterone and Turkesterone

0:34:18 - Electrolytes

0:42:32 - Alternate Forms of Creatine

0:51:03 - Honorable Mentions

0:55:42 - Outro

SHOW NOTES

https://biolayne.com/podcasts/dr-layne-norton-podcast/the-most-overhyped-supplements-of-all-time-episode-24