7 Ways to Lose Fat and Build Muscle | Alan Aragon

Alan Aragon is a nutrition researcher and educator with over 30 years of success in the field. He is known as one of the most influential figures in the fitness industry’s movement towards evidence-based information.
His notable clients include Stone Cold Steve Austin, Derek Fisher, and Pete Sampras. He co-authored Nutrient Timing Revisited, the most-viewed article in the history of the Journal of the International Society of Sports Nutrition (JISSN). He also is the lead author of the ISSN Position Stand on Diets & Body Composition.
Alan is the Chief Science Officer of the Nutritional Coaching Institute, and the founder and Editor-In-Chief of Alan Aragon’s Research Review (AARR), the original and longest-running research review publication in the fitness industry. Alan maintains a private practice designing programs for recreational & professional athletes - and of course regular people striving to be their best.
In this episode, we cover:
- Key strategies for muscle hypertrophy and the importance of total daily protein intake.
- The role of muscle as an endocrine organ in longevity and health.
- The dynamic cycle of muscle protein synthesis and breakdown for muscle maintenance and growth.
- The integration of resistance training and nutrition for optimal muscle development.
- Comparing plant and animal proteins for muscle synthesis.
- Debunking the "anabolic window" myth, emphasizing total daily protein intake over precise timing.
- Practical recommendations for resistance training, including strategies for increasing strength.
Gender and age considerations in muscle protein synthesis and the importance of resistance training for older adults.
Sponsors for today’s episode:
- Inside Tracker - Use code LOUISA20 for 20% off - insidetracker....
- Momentous - Use code NEURO to get 20% off your order - www.livemoment...
- Apollo Neuro - Use code NEURO40 and get $40 off - apolloneuro.com/
Sign up to The Neuro Athletics Newsletter: bit.ly/3ewI5P0
Connect with Aaron:
Website: alanaragon.com/
Instagram: / thealanaragon
My Socials:
Instagram: / louisanicola_
Twitter : / louisanicola_
(00:00) Preview and Introduction
(00:41) Muscle as an Endocrine Organ
(02:28) Muscle's Role in Longevity
(04:39) Muscle Protein Synthesis Overview
(11:00) Importance of Protein Intake
(17:00) Animal vs. Plant Protein
(19:55) Amino Acid Profiles and Muscle Growth
(22:15) The Role of Leucine
(23:45) Food vs. Protein Powder
(25:42) Debunking Protein Powder Myths
(27:21) Processed Foods and Nutritional Value
(32:26) Optimal Protein Distribution and Intake
(46:16) The Anabolic Window Explained
(57:22) Benefits of Resistance Training
(59:14) Strength vs. Muscle Mass for Longevity
(01:02:12) Importance of Resistance Training
(01:04:31) Minimum Effective Dose for Maintenance
(01:05:48) Increasing Strength and Muscle Hypertrophy
(01:09:21) Training Frequency and Volume
(01:12:16) Training During Menstrual Cycle
(01:16:21) Wearable Tech and Training Feedback
(01:17:35) Ketogenic Diet and Carbohydrate-Insulin Model
(01:23:56) Effectiveness and Sustainability of Diets
(01:27:32) Role of Creatine in Strength and Muscle Growth
(01:32:25) Benefits of Omega-3 Fatty Acids
(01:35:08) Obesity Crisis and Public Health
(01:43:59) Controversy of GLP-1 Drugs
(01:48:20) Collagen Supplements and Their Benefits
(01:55:33) Upcoming Projects

[@TheAlanAragon]

Thanks so much for having me on the show, Louisa. You did an amazing job hosting such a great conversation.

[@LouisaNicola]

Thanks for coming on Alan, you are incredible and your message should be heard by the entire world

[@pamgreshock]

Alan is the goat! ❤ him! Great podcast ❤

[@LouisaNicola]

@@pamgreshock thank you!!! He’s incredible

[@freemocean489]

Plant based protein is going to come with a high proportion of carbohydrates, fiber and inflammatory components unless highly processed, whereas beef will have all amino acids in a more bioavailable form with minerals and healthy low omega 6 fats. Also ruminants when grazed correctly build degraded soils and enhance biodiversity. It’s only WEF based propaganda and other opportunistic entities that push us towards legumes and bugs. Interesting interview, thank you 🙏

[@thebalancetheorypodcast]

Love it!

[@LouisaNicola]

@@thebalancetheorypodcast thanks friend!

[@raoSENSEI]

You are an angel .

[@LouisaNicola]

@@raoSENSEI 🥰

[@jacobbradsher8246]

Alan is the goat and I enjoy his content. But as he mentioned one time, there’s a lot of speculation here and less hard-outcome evidence. Everything from fasted training, protein quantity per day, per feeding, etc.

[@m.dharmendrasharma4797]

I needed this video and looking for more❤❤❤❤

[@shelleynewood6841]

When I cut carbs, the hunger goes away. I don’t think you would notice this if you don’t have pre diabetic problems. But it is true that most people can’t stick to it long term.

[@Thistooshallpass2]

I consider my cycle week as a refeed 😅

[@Thistooshallpass2]

And I wonder why I'm I. The gym so long.. I'm too much a 😺 to.koft super heavy that or I'm super shy or have zero self confidence lol but I love a good compound bar movment and core full body exercise 😅 shortens the time a bit

[@Vivreavecpassion]

I love that exchange between the two of you. It's very great for me personnally what helps me being absolutly healthy is sleeping before midnight because a great night of sleep is the foundation and the ultimate base of healthy life. I workout and eat healthy also ! It's absolutly great for the brain and the body. I use to have cravings in the past at night but now i don't have it anymore and performance at the gym is very great ! I love it ! Thank you very Louisa Nicola for your very helpful advice on living with a healthy it's very beneficial for my life and my healthy . God bless you, your work and your family ! I hope to meet you one day by the grace of God and talk to you more deeply and the unbelievable that it did to my brain health, my physical health. Thank you very much ! You are very beautiful and keep up the great work. You help a lot of people, more than you know ! Have a great evening !

[@kanhaipatel8437]

Great podcast!

[@LouisaNicola]

@@kanhaipatel8437 thank you! Don’t forget to subscribe 🙂

[@kanhaipatel8437]

@@LouisaNicola already did 🙂

[@Thistooshallpass2]

1:22:56 god when i try to explain the balance of diets and fat loss being equal ( pending lifestyle) i get the crqziest looks. Finally i can say.. Dont judge me just this video i found !😅

[@donkorte80]

I would have been interested in hear his thoughts on one of the most recent studies that had subjects consume a radioactive form of amino acids through the body and found that nearly all of the amino acids made it into muscle tissue… which seems to show that going over 50g per meal isn’t a problem … In fact I would have liked to see a higher amount of protein used as this doesn’t show 100g as an upper limit but rather just an acceptable amount of protein in a single dose, perhaps 200grams might be better not that I’m looking to consume that much…

[@ShoppingEmail-dr1fs]

we never had this fear of protein in Australia, it's defiantly just an American thing.

[@janekershaw458]

Why would the body break down muscle without food ? How would a species survive?

[@vadimkravets9209]

Regarding the powder it’s really simple. To put it in relevant terms. Protein powder will spike your insulin as much as sugar does and will eventually make you fat.

[@Bigredfitnessmoshe]

What a ridiculous statement. Nothing makes you fat on its own.

[@vadimkravets9209]

@@Bigredfitnessmoshe What a ridiculous reply. What does it mean on its own. Hard to comprehend your drivel. Again. Very simple. Protein in a powdered form triggers a spike in insulin, which in turn will shove excess energy into fat cells making you fatter. Eat real food. It comes as a package of nutrients which are no less essential than the protein.

[@DavidHoughtaling]

Totally false

[@juliafisherlmmortalbeauty9119]

This was a great podcast!!! I’m 48yrs Old. I used to be very over weight 19st l had type 2 insulin dependent diabetic. I was extremely ill. I decided to get gastric sleeve surgery. It’s not the easy way out! Ultimately u have to change eating and exercise in any case to be successful and long term. I know people that have had gastric bypass and still very over weight. For me gastric sleeve was a great tool but l worked so hard with it! I have completely changed how l eat and exercise! I eat low carb and high protein. I also incorporate intermittent fasting. I have lost about 12st and kept it off from 2020… l am now actually training for a bikini bodybuilding show in 2025. I plan to do the transformation category. It’s a dream of mine to enter a show and that is my goal! 😊….. lm so healthy now my Hba1c is in normal range and my liver and kidneys are functioning correctly! Also my blood pressure has normalised. Still working to reach my dream on stage in a bikini! Determined and almost there! 😁💖🫶🏻💖 xxx