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.
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*Follow Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter *Alan Aragon* Website: https://alanaragon.com Monthly Research Review: https://alanaragon.com/aarr/#aarr-pricing-table Flexible Dieting (new book): https://amzn.to/3TVwNHM Books: https://amzn.to/461Lm49 X: https://x.com/TheAlanAragon Instagram: https://www.instagram.com/thealanaragon Threads: https://www.threads.com/@thealanaragon TikTok: https://www.tiktok.com/@thealanaragon Facebook: https://www.facebook.com/alan.aragon.796/ LinkedIn: https://www.linkedin.com/in/alan-aragon *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 Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
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