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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 hubermanlab.com.
Raw Description
<p>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.</p> <p>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>.</p> <p><strong>Thank you to our sponsors</strong></p> <p>AG1: <a href="https://drinkag1.com/huberman">https://drinkag1.com/huberman</a></p> <p>Carbon: <a href="https://joincarbon.com/huberman">https://joincarbon.com/huberman</a></p> <p>Wealthfront**: <a href="https://wealthfront.com/huberman">https://wealthfront.com/huberman</a></p> <p>David: <a href="https://davidprotein.com/huberman">https://davidprotein.com/huberman</a></p> <p>Function: <a href="https://functionhealth.com/huberman">https://functionhealth.com/huberman</a></p> <p>**<em>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.</em></p> <p><strong>Timestamps</strong></p> <p>00:00:00 Alan Aragon</p> <p>00:02:17 Dietary Protein & Protein Synthesis Limits?, Tool: Post-Resistance Training & Protein Intake (30-50g)</p> <p>00:09:16 Training Fasted, Post-Exercise Anabolic Window, Tool: Total Daily Protein</p> <p>00:15:53 Daily Protein Intake, Timing & Exercise, Muscle Strength/Size</p> <p>00:23:00 Sponsors: Carbon & Wealthfront</p> <p>00:26:46 Does Fasted Training Increase Body Fat Loss?, Cardio, Individual Flexibility</p> <p>00:36:53 Dietary Protein & Body Composition</p> <p>00:38:58 Animal vs Plant Proteins (Whey, Soy, Pea, Quorn), Muscle Size & Strength</p> <p>00:51:24 Sponsors: AG1 & David</p> <p>00:54:14 Body Re-Composition, Gain Muscle While Losing Fat?, Tool: Protein Intake & Exercise</p> <p>01:02:55 Fiber; Starchy Carbohydrates & Fat Loss, Ketogenic Diet</p> <p>01:10:36 Inflammation, Fat & Macronutrients, Hyper-Palatability; Fish Oil Supplementation</p> <p>01:16:52 Added Dietary Sugars, Sugar Cravings, Tool: Protein Intake</p> <p>01:24:03 Artificial Sweeteners (Aspartame, Sucralose, Saccharine, Stevia), Diet Soda, Weight Loss</p> <p>01:30:16 Sponsor: Function</p> <p>01:32:04 Caffeine, Exercise & Fat Loss</p> <p>01:34:53 Alcohol, Red Wine, Sleep, Lifestyle; Quitting Drinking & Stress Resilience</p> <p>01:44:43 Seed Oils vs Animal Fats, Canola Oil, Olive Oil, Oil Production, Tool: Improve Diet Quality</p> <p>01:55:50 Butter & Cardiovascular Risk, Saturated Fat, Mediterranean Keto Diet, Testosterone</p> <p>02:00:43 Menstrual Cycle, Tool: Diet Breaks; Menopause Transition & Body Composition</p> <p>02:07:04 Collagen Supplementation, Skin Appearance</p> <p>02:12:44 Supplements: Multivitamins, Vitamin D3, Fish Oil, Creatine, Vitamin C</p> <p>02:20:03 Resistance & Cardio Training, Tool: Cluster Sets & Super Sets</p> <p>02:31:35 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter</p> <p><a href="https://www.hubermanlab.com/disclaimer">Disclaimer & Disclosures</a></p><p> </p><p>Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a></p>
Chapters (1/24)
Show Notes
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 hubermanlab.com.
Raw Description
<p>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.</p> <p>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>.</p> <p><strong>Thank you to our sponsors</strong></p> <p>AG1: <a href="https://drinkag1.com/huberman">https://drinkag1.com/huberman</a></p> <p>Carbon: <a href="https://joincarbon.com/huberman">https://joincarbon.com/huberman</a></p> <p>Wealthfront**: <a href="https://wealthfront.com/huberman">https://wealthfront.com/huberman</a></p> <p>David: <a href="https://davidprotein.com/huberman">https://davidprotein.com/huberman</a></p> <p>Function: <a href="https://functionhealth.com/huberman">https://functionhealth.com/huberman</a></p> <p>**<em>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.</em></p> <p><strong>Timestamps</strong></p> <p>00:00:00 Alan Aragon</p> <p>00:02:17 Dietary Protein & Protein Synthesis Limits?, Tool: Post-Resistance Training & Protein Intake (30-50g)</p> <p>00:09:16 Training Fasted, Post-Exercise Anabolic Window, Tool: Total Daily Protein</p> <p>00:15:53 Daily Protein Intake, Timing & Exercise, Muscle Strength/Size</p> <p>00:23:00 Sponsors: Carbon & Wealthfront</p> <p>00:26:46 Does Fasted Training Increase Body Fat Loss?, Cardio, Individual Flexibility</p> <p>00:36:53 Dietary Protein & Body Composition</p> <p>00:38:58 Animal vs Plant Proteins (Whey, Soy, Pea, Quorn), Muscle Size & Strength</p> <p>00:51:24 Sponsors: AG1 & David</p> <p>00:54:14 Body Re-Composition, Gain Muscle While Losing Fat?, Tool: Protein Intake & Exercise</p> <p>01:02:55 Fiber; Starchy Carbohydrates & Fat Loss, Ketogenic Diet</p> <p>01:10:36 Inflammation, Fat & Macronutrients, Hyper-Palatability; Fish Oil Supplementation</p> <p>01:16:52 Added Dietary Sugars, Sugar Cravings, Tool: Protein Intake</p> <p>01:24:03 Artificial Sweeteners (Aspartame, Sucralose, Saccharine, Stevia), Diet Soda, Weight Loss</p> <p>01:30:16 Sponsor: Function</p> <p>01:32:04 Caffeine, Exercise & Fat Loss</p> <p>01:34:53 Alcohol, Red Wine, Sleep, Lifestyle; Quitting Drinking & Stress Resilience</p> <p>01:44:43 Seed Oils vs Animal Fats, Canola Oil, Olive Oil, Oil Production, Tool: Improve Diet Quality</p> <p>01:55:50 Butter & Cardiovascular Risk, Saturated Fat, Mediterranean Keto Diet, Testosterone</p> <p>02:00:43 Menstrual Cycle, Tool: Diet Breaks; Menopause Transition & Body Composition</p> <p>02:07:04 Collagen Supplementation, Skin Appearance</p> <p>02:12:44 Supplements: Multivitamins, Vitamin D3, Fish Oil, Creatine, Vitamin C</p> <p>02:20:03 Resistance & Cardio Training, Tool: Cluster Sets & Super Sets</p> <p>02:31:35 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter</p> <p><a href="https://www.hubermanlab.com/disclaimer">Disclaimer & Disclosures</a></p><p> </p><p>Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a></p>
