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. Read
the episode show notes at hubermanlab.com. Thank you to our
sponsors AG1: https://drinkag1.com/huberman Carbon:
https://joincarbon.com/huberman Wealthfront**:
https://wealthfront.com/huberman David:
https://davidprotein.com/huberman Function:
https://functionhealth.com/huberman **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
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