Episode #296. Looking to lose weight and gain muscle with science-backed insights? Tune in to this conversation with nutrition researcher Alan Aragon to unpack the nuances of achieving optimal body composition.

You'll gain a deeper understanding of how to effectively use nutrition – balancing calories, protein, fats, carbohydrates, and even alcohol – to enhance your physique. 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.

Specifically, we discuss:

• Introduction to Body Composition and Fitness Science (00:00)
• How Alan Aragon's Passion for Fitness Shapes His Evidence-Based Approach (3:34)
• Debunking the Anabolic Window: Fact or Fiction? (7:32)
• Impact of Meal Timing on Body Composition: A Scientific Analysis (12:28)
• Comparing Fasted vs. Fed Resistance Training for Muscle Growth (22:51)
• Understanding Amino Acids in Muscle Protein Synthesis (25:38)
• Protein Needs Across Ages: A Comprehensive Guide (32:16)
• Evaluating Amino Acid Supplementation at Varied Protein Intakes (39:16)
• Calculating Optimal Protein for Different Age Groups and Body Weights (41:53)
• Linking Protein Intake with Body Recomposition: A Scientific Perspective (47:33)
• Methods to Determine Your Fat-Free Mass Accurately (58:12)
• Muscle Building: Ketogenic Diet vs. High Carbohydrate Diet (1:02:04)
• Energy Balance vs. Carbohydrate-Insulin: Diet Models Explored (1:08:03)
• Keto Adaptation and Insulin's Role in Weight Loss Explained (1:13:40)
• Investigating the Rise in Overweight and Obesity Since the 1960s (1:23:33)
• Optimal Fat Loss Strategies: A Science-Based Step-by-Step Guide (1:30:58)
• Does Starvation Affect Metabolic Rate? Scientific Insights (1:39:30)
• Integrating Fasting into Your Weight Loss Strategy (1:47:11)
• Personalising Diet Plans: The Flexibility of Dieting (1:52:53)
• Protein Intake and Longevity: Finding the Optimal Balance (1:55:26)
• Soy Protein: Health Benefits and Controversies (1:58:00)
• Protein Sources and Their Impact on Cardiometabolic Health (2:07:55)
• Tailoring Weight Loss Programs for Maximum Satiety and Effectiveness (2:15:17)
• Examining the Safety of Intermittent Fasting for Women's Hormonal Health (2:22:53)
• Effective Supplements for Enhancing Body Composition (2:30:44)
• Alcohol's Impact on Body Composition: Key Facts You Should Know (2:36:27)
• Conclusion and Key Takeaways from Our Fitness Science Discussion (2:44:21)

Connect with Alan Aragon on Instagram and Twitter. Head to his website, https://alanaragon.com/, to learn more about his work, purchase his books, or subscribe to his newsletter.

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