Maximizing Muscle Gain and Fat Loss: Evidence-Based Strategies | Alan Aragon | The Proof EP #296
55,185
Published 2024-01-15
👇 Visit The Proof website for the full show notes and supporting studies. 👇
theproof.com/podcast/
Alan Aragon is a highly esteemed nutrition researcher and educator with over three decades in the field. As a trailblazer in evidence-based nutrition for the fitness industry, Alan's work has profoundly influenced nutrition and exercise practices. His extensive experience includes authoring the influential monthly research review (AARR) and co-authoring seminal works in sports nutrition. With his deep understanding of diets and body composition, Alan offers invaluable insights for anyone looking to optimize their fitness and health through scientifically grounded nutritional strategies.
In this episode, discover the crucial role of resistance training, the importance of supplementation, and the myths around fasting and keto diets in muscle building and weight loss. Alan's expertise will empower you with practical, science-backed strategies for sustainable body composition changes, whether you're looking to lose weight, build muscle, or both.
We discuss:
0:00:00 - Introduction
0:03:34 - How Alan Aragon's Passion for Fitness Shapes His Evidence-Based Approach
0:07:32 - Debunking the Anabolic Window: Fact or Fiction?
0:12:28 - Impact of Meal Timing on Body Composition: A Scientific Analysis
0:22:51 - Comparing Fasted vs. Fed Resistance Training for Muscle Growth
0:25:38 - Understanding Amino Acids in Muscle Protein Synthesis
0:32:16 - Protein Needs Across Ages: A Comprehensive Guide
0:39:16 - Evaluating Amino Acid Supplementation at Varied Protein Intakes
0:41:53 - Calculating Optimal Protein for Different Age Groups and Body Weights
0:47:33 - Linking Protein Intake with Body Recomposition: A Scientific Perspective
0:59:32 - Methods to Determine Your Fat-Free Mass Accurately
1:03:24 - Muscle Building: Ketogenic Diet vs. High Carbohydrate Diet
1:09:23 - Energy Balance vs. Carbohydrate-Insulin: Diet Models Explored
1:15:00 - Keto Adaptation and Insulin's Role in Weight Loss Explained
1:24:53 - Investigating the Rise in Overweight and Obesity Since the 1960s
1:32:20 - Optimal Fat Loss Strategies: A Science-Based Step-by-Step Guide
1:40:50 - Does Starvation Affect Metabolic Rate? Scientific Insights
1:48:58 - Integrating Fasting into Your Weight Loss Strategy
1:54:40 - Personalising Diet Plans: The Flexibility of Dieting
1:57:13 - Protein Intake and Longevity: Finding the Optimal Balance
1:59:47 - Soy Protein: Health Benefits and Controversies
2:09:42 - Protein Sources and Their Impact on Cardiometabolic Health
2:17:04 - Tailoring Weight Loss Programs for Maximum Satiety and Effectiveness
2:24:40 - Examining the Safety of Intermittent Fasting for Women's Hormonal Health
2:32:31 - Effective Supplements for Enhancing Body Composition
2:38:14 - Alcohol's Impact on Body Composition: Key Facts You Should Know
2:46:08 - Conclusion and Key Takeaways from Our Fitness Science Discussion
Connect with Alan Aragon:
- Instagram: www.instagram.com/thealanaragon/
- Twitter: twitter.com/TheAlanAragon
- Website: alanaragon.com/
If you have any additional questions you would like answered in the future, let me know in the comments.
Sponsors:
If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon.
Stay hydrated with LMNT - a meaningful dose of electrolytes in a science-backed ratio. Receive a free LMNT sample pack with any order when you purchase via drinklmnt.com/simon
Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order.
Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon.
Simon Hill, MSc, BSc (Hons)
Creator of theproof.com and host of The Proof with Simon Hill
Author of The Proof is in the Plants
Watch the episodes on YouuTube or listen on Apple/Spotify.
Connect with me on Instagram, Twitter, and Facebook
Download my complimentary Two-Week Meal Plan plantproof.com/mealplan and high protein Plant Performance recipe book theproof.com/performance/
All Comments (21)
-
Big thanks to Simon for having me on the podcast & doing such a stellar job of hosting the interview — and thanks to all of you here for tuning in.👍🏼
-
This video is THE most useful, science-backed, up-to-date, and content-rich information I've ever seen. So actionable, PHENOMENA! I've watched and read countless hours of fitness diet content, this is the best :)
-
The moment we didn’t even know we were waiting for
-
The issue with alcohol is that there is no point in consuming 1-2 drinks because unless you’re a 110lb girl, you feel nothing at that dose. If I’m drinking and trying to feel that sense of well being alcohol provides, it takes 3-5 drinks, depending on alcohol percentage. At that point, you’re ruining your health, so might as well stay away completely.
-
I'm a 66 year old female under 20% body fat with osteoporosis, that was a on a very low protein diet for a year and realized I lost a LOT of muscle. Just walked an hour a day. Skinny but weak. Started reading about osteo-sarcopenia which is scary. Started resistance training and increased protein. I want and need to 'wring every drop out of the towel' while I can and put as much muscle on now. Trying to maximize my weight training and if I'm going to work out hard I want to wring a much out of my nutrition as I can. But seems no studies on training and nutrition in post-menopausal women.
-
As always, Simon giving us the best 2hours and several minutes ❤ amazing conversation.
-
Great freaking questions!! Loved this interview and should be a mandatory listen for the entire population tbh. These concepts should also be taught in school to prevent disease and to help curb the obesity epidemic.
-
“Get them both right” yes, and don’t forget the third and possibly fourth steps of muscle synthesis. Sleep and stress management. You need the stimulus (resistance training), the raw materials (protein), the actual building (sleep), and if you’re chronically stressed the best results will not come forward
-
At what level of protein intake do you need to worry about the kidneys. For future podcasts. Thanks.
-
You know this guy know his subject by how many times he say i dont know or this is" a grey area".... Very informative. Good job both❤ watched at x1.25 🤭
-
One of the best Interviews I’ve seen on these topics. Thank you!!!!
-
Alan, thanks for being real and down to earth, much love to your family 🙌
-
Great content. Thank you!
-
When Alan said there’s no downside to consuming too much protein, I thought of Dr. Gregor and those who similarly feel too much protein can cause cancer. Chris McAskill seems to agree with this opinion, someone I respect. But I respect many others, including Alan in this interview!
-
Awesome episode with Alan Simon!
-
Awesome episode, great stuff
-
Great show and info
-
Thank you for this excellent and comprehensive interview. As an older woman I am very concerned about optimizing my lean muscle. I read a lot about this topic, and this interview puts the information together in a very practical way.
-
Wonderful video. Thanks
-
Fantastic interview.👍👍
