How to Lose Fat & Gain Muscle With Nutrition | Alan Aragon

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.

Articles

• The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein (Physiological Reports)
• The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans (Cell Reports Medicine)
• The effect of protein timing on muscle strength and hypertrophy: a meta-analysis (Journal of the International Society of Sports Nutrition)
• Pre- versus post-exercise protein intake has similar effects on muscular adaptations (PeerJ)
• Timing matters? The effects of two different timing of high protein diets on body composition, muscular performance, and biochemical markers in resistance-trained males (Frontiers in Nutrition)
• Body composition changes associated with fasted versus non-fasted aerobic exercise (Journal of the International Society of Sports Nutrition)
• Effect of Overnight Fasted Exercise on Weight Loss and Body Composition: A Systematic Review and Meta-Analysis (Journal of Functional Morphology and Kinesiology)
• Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein (Journal of the International Society of Sports Nutrition)
• High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores (Sports Medicine)
• Meatless Muscle Growth: Building Muscle Size and Strength on a Mycoprotein-Rich Vegan Diet (The Journal of Nutrition)
• Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time? (Strength and Conditioning Journal)
• The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals (Journal of the International Society of Sports Nutrition)
• Effect of protein overfeeding on energy expenditure measured in a metabolic chamber (The American Journal of Clinical Nutrition)
• Comparison of canola oil and olive oil consumption on the serum lipid profile in adults: a systematic review and meta-analysis of randomized controlled trials (Critical Reviews in Food Science and Nutrition)
• Changes in body composition and weight during the menopause transition (JCI Insight)

Books

• Nutrient Timing: The Future of Sports Nutrition
• Body for Life: 12 Weeks to Mental and Physical Strength

Other Resources

• Quorn
• Moka Pot
• The Last of Us (TV series)

Huberman Lab Episodes Mentioned

• The Effects of Cannabis (Marijuana) on the Brain & Body
• Dr. Matthew Hill: How Cannabis Impacts Health & the Potential Risks
• Dr. Teo Soleymani: How to Improve & Protect Your Skin Health & Appearance

People Mentioned

• Stuart Phillips: professor of kinesiology, McMaster University
• Paul Saladino: physician, known for the carnivore diet
• Cameron Hanes: endurance athlete, bowhunter, author
• Brad Schoenfeld: professor of exercise science, Lehman College