The Genius Life 355: Step-by-Step Guide to Losing Fat Without Losing Muscle; Protein Timing to Optimize Muscle Growth | Alan Aragon
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Dec 25, 2023 
Alan Aragon, a nutrition researcher and educator, discusses fat loss strategies, the importance of creating a caloric deficit, the benefits of Puris 03 ultra pure fish oil, the phenomenon of rapid weight regain, the satiating effect of protein, the impact of ultra-processed foods, optimizing health with Life Force biomarker testing, potential biases in nutrition research, optimal protein intake for muscle growth, and casual conversation and recommendations.
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Sensible Calorie Deficit For Fat Loss
- Impose a sustained calorie deficit to lose overall body fat, because you cannot target belly fat alone.
- Aim to lose about 0.5–1% of body weight per week to balance fat loss with muscle preservation.
Control Rate Of Weight Loss
- Limit your weekly rate of weight loss to ~0.5–1% of body weight to reduce muscle loss risk.
- Faster loss may be tolerable for obese individuals but increases lean-mass loss for leaner people.
Why “Eat Less, Move More” Fails
- “Eat less and move more” is true but not actionable for many people without skills and structure.
- Sustainable fat loss requires specific programming, protein, resistance training, and appetite management.