A Masterclass in Flexible Dieting, Protein & Nutrition with Alan Aragon

In this special re-release, Dr. Stephanie dives deep into Alan's wealth of knowledge, exploring his influential work and notable clients. Alan shares his contributions to scientific literature, from popular magazines to peer-reviewed journals. Alan doesn't just stop at research; he brings his expertise to the field, designing programs for recreational enthusiasts, professional athletes, and everyday individuals striving to be their best.

In this episode, Alan and Dr. Stephanie give you a masterclass on protein - from protein timing to optimizing muscle mass, they cover it all. Explore the anabolic window, delve into the world of plant versus animal proteins, and brace yourself for some controversial gems revealed towards the end of the conversation.

Resources mentioned in the episode:

Alan's AARR Research Review - https://alanaragon.com/aarr/

Alan’s Book “Flexible Dieting” - https://alanaragon.com/books/

Study: How much protein in a single meal can be used for muscle building - https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0215-1

Study: Animal vs Plant Protein - https://pubmed.ncbi.nlm.nih.gov/36822394/

Quorn Protein - https://www.quorn.us/mycoprotein

Study: SWAP MEAT - https://med.stanford.edu/nutrition/research/completed-studies/SWAPMEATstudy.html

Episode Overview:

0:00 Intro

2:55 The Importance of Flexible Thinking in Nutrition

6:24 Understanding What Flexible Dieting Really Means

14:21 Alan's Position on Nutrient Timing

15:35 The RDA has not been changed since 1980.

27:15 Loss of Muscle Mass: The Beginning of the End

30:57 Protein Intake for General Population: 1.2-1.6 grams per kilogram?

35:22 Protein per Meal Concern for the Elderly

38:21 The Importance of Protein for Women's Muscle Mass

42:16 The Role of Pre-Bed Protein in Muscle Protein Synthesis

49:03 Fasting and Autophagy: Understanding the Basics

1:00:15 Glycogen Resynthesis and the Importance of Carbohydrate Intake

1:03:43 The Theory of the Post-Exercise Anabolic Window

1:07:28 Doubts About the Importance of the Anabolic Window and Focus on Nutrient Availability

1:12:07 Post-Workout Shake vs Regularly Scheduled Meals

1:16:44 Timing and Loading Phase of Creatine Supplementation

1:20:33 Simon's Tree-Jacked Hippie Persona

1:24:50 Confounding Variation Due to Responders and Non-Responders

1:28:14 Study Limitations: Specific Protein Type and Training Status

1:31:30 Considering Long-Term Health and Nutritional Factors

1:32:51 Concerns About Long-Term Vegetarian/Vegan Diets and Nutrition Deficiencies

1:37:25 The Reality of Some People Exiting Veganism for Health Reasons

We are grateful to our sponsors:

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Equip

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P.S. When you're ready, here are a two ways I can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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