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

About this Video

• Video Title: How to Lose Fat & Gain Muscle With Nutrition | Alan Aragon
• Channel: Andrew Huberman
• Speakers: Andrew Huberman, Alan Aragon
• Duration: 02:34:09

Introduction

This Huberman Lab podcast features Alan Aragon, a leading expert in fitness and nutrition, discussing evidence-based approaches to fat loss and muscle gain. The conversation covers various topics, including protein intake, meal timing, fasted training, the effects of different macronutrients, artificial sweeteners, alcohol, and supplementation.

Key Takeaways

1. Protein Assimilation: The idea that only 30 grams of protein can be assimilated per meal is a misconception. Muscle protein synthesis (MPS) plateaus around 30-50 grams per meal but higher doses may be beneficial with high-volume training. Total daily protein intake is more important than timing.
2. Post-Resistance Training Protein: A recommended post-resistance training protein intake is 0.2 to 0.25 grams per pound of body weight. However, the importance of total daily protein intake outweighs strict post-workout timing, especially if a pre-workout meal was consumed.
3. Fasted Training: Fasted training (8-10 hours of fasting before exercise) burns more body fat during the workout, but total daily caloric intake and macronutrient balance determine overall fat loss. There's no significant difference in fat loss between fasted and fed cardio if total daily nutrition is equated.
4. Protein's Importance in Fat Loss: Protein is crucial for fat loss because it directly supports lean body mass, is more satiating than carbohydrates and fat, and has a higher thermic effect. A high-protein diet, even with a slight caloric surplus, can lead to muscle gain and fat loss (body recomposition).
5. Seed Oils: The widespread vilification of seed oils is not supported by the scientific consensus. Studies often show more adverse health outcomes associated with animal fats than seed oils. The context of consumption (with processed foods and added sugars) is a more significant factor.