My guest is Alan Aragon, a renowned nutrition and fitness expert and researcher known for sharing the strongest evidence-based approaches to fat loss, muscle gain and overall health and fitness. We discuss how to optimize your protein intake, including how much to consume per meal and when, and the facts and myths about the “30-gram rule” and the “anabolic window” following exercise. We also discuss controversial topics such as seed oils, artificial sweeteners, animal vs. plant proteins, training fasted for fat loss and collagen supplementation. Alan Aragon clarifies the most important topics in nutrition and offers valuable time-saving yet extra-effective ways to exercise. He is a true expert in providing data-supported actionable exercise and nutrition protocols for anyone seeking to improve their body composition and health.
Read the episode show notes at <a href="https://www.hubermanlab.com/episode/how-to-lose-fat-gain-muscle-with-nutrition-alan-aragon">hubermanlab.com</a>.
Thank you to our sponsors
AG1: <a href="https://drinkag1.com/huberman">https://drinkag1.com/huberman</a>
Carbon: <a href="https://joincarbon.com/huberman">https://joincarbon.com/huberman</a>
Wealthfront**: <a href="https://wealthfront.com/huberman">https://wealthfront.com/huberman</a>
David: <a href="https://davidprotein.com/huberman">https://davidprotein.com/huberman</a>
Function: <a href="https://functionhealth.com/huberman">https://functionhealth.com/huberman</a>
**This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.
Timestamps
00:00:00 Alan Aragon
00:02:17 Dietary Protein & Protein Synthesis Limits?, Tool: Post-Resistance Training & Protein Intake (30-50g)
00:09:16 Training Fasted, Post-Exercise Anabolic Window, Tool: Total Daily Protein
00:15:53 Daily Protein Intake, Timing & Exercise, Muscle Strength/Size
00:23:00 Sponsors: Carbon & Wealthfront
00:26:46 Does Fasted Training Increase Body Fat Loss?, Cardio, Individual Flexibility
00:36:53 Dietary Protein & Body Composition
00:38:58 Animal vs Plant Proteins (Whey, Soy, Pea, Quorn), Muscle Size & Strength
00:51:24 Sponsors: AG1 & David
00:54:14 Body Re-Composition, Gain Muscle While Losing Fat?, Tool: Protein Intake & Exercise
01:02:55 Fiber; Starchy Carbohydrates & Fat Loss, Ketogenic Diet
01:10:36 Inflammation, Fat & Macronutrients, Hyper-Palatability; Fish Oil Supplementation
01:16:52 Added Dietary Sugars, Sugar Cravings, Tool: Protein Intake
01:24:03 Artificial Sweeteners (Aspartame, Sucralose, Saccharine, Stevia), Diet Soda, Weight Loss
01:30:16 Sponsor: Function
01:32:04 Caffeine, Exercise & Fat Loss
01:34:53 Alcohol, Red Wine, Sleep, Lifestyle; Quitting Drinking & Stress Resilience
01:44:43 Seed Oils vs Animal Fats, Canola Oil, Olive Oil, Oil Production, Tool: Improve Diet Quality
01:55:50 Butter & Cardiovascular Risk, Saturated Fat, Mediterranean Keto Diet, Testosterone
02:00:43 Menstrual Cycle, Tool: Diet Breaks; Menopause Transition & Body Composition
02:07:04 Collagen Supplementation, Skin Appearance
02:12:44 Supplements: Multivitamins, Vitamin D3, Fish Oil, Creatine, Vitamin C
02:20:03 Resistance & Cardio Training, Tool: Cluster Sets & Super Sets
02:31:35 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
<a href="https://www.hubermanlab.com/disclaimer">Disclaimer & Disclosures</a> Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a>

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