My guest is Alan Aragon, a renowned nutrition and fitness expert and researcher known for sharing the strongest evidence-based approaches to fat loss, muscle gain and overall health and fitness. We discuss how to optimize your protein intake, including how much to consume per meal and when, and the facts and myths about the “30-gram rule” and the “anabolic window” following exercise. We also discuss controversial topics such as seed oils, artificial sweeteners, animal vs. plant proteins, training fasted for fat loss and collagen supplementation. Alan Aragon clarifies the most important topics in nutrition and offers valuable time-saving yet extra-effective ways to exercise. He is a true expert in providing data-supported actionable exercise and nutrition protocols for anyone seeking to improve their body composition and health.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

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David: https://davidprotein.com/huberman

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Timestamps

00:00:00 Alan Aragon

00:02:17 Dietary Protein & Protein Synthesis Limits?, Tool: Post-Resistance Training & Protein Intake (30-50g)

00:09:16 Training Fasted, Post-Exercise Anabolic Window, Tool: Total Daily Protein

00:15:53 Daily Protein Intake, Timing & Exercise, Muscle Strength/Size

00:23:00 Sponsors: Carbon & Wealthfront

00:26:46 Does Fasted Training Increase Body Fat Loss?, Cardio, Individual Flexibility

00:36:53 Dietary Protein & Body Composition

00:38:58 Animal vs Plant Proteins (Whey, Soy, Pea, Quorn), Muscle Size & Strength

00:51:24 Sponsors: AG1 & David

00:54:14 Body Re-Composition, Gain Muscle While Losing Fat?, Tool: Protein Intake & Exercise

01:02:55 Fiber; Starchy Carbohydrates & Fat Loss, Ketogenic Diet

01:10:36 Inflammation, Fat & Macronutrients, Hyper-Palatability; Fish Oil Supplementation

01:16:52 Added Dietary Sugars, Sugar Cravings, Tool: Protein Intake

01:24:03 Artificial Sweeteners (Aspartame, Sucralose, Saccharine, Stevia), Diet Soda, Weight Loss

01:30:16 Sponsor: Function

01:32:04 Caffeine, Exercise & Fat Loss

01:34:53 Alcohol, Red Wine, Sleep, Lifestyle; Quitting Drinking & Stress Resilience

01:44:43 Seed Oils vs Animal Fats, Canola Oil, Olive Oil, Oil Production, Tool: Improve Diet Quality

01:55:50 Butter & Cardiovascular Risk, Saturated Fat, Mediterranean Keto Diet, Testosterone

02:00:43 Menstrual Cycle, Tool: Diet Breaks; Menopause Transition & Body Composition

02:07:04 Collagen Supplementation, Skin Appearance

02:12:44 Supplements: Multivitamins, Vitamin D3, Fish Oil, Creatine, Vitamin C

02:20:03 Resistance & Cardio Training, Tool: Cluster Sets & Super Sets

02:31:35 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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