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 - https://insidetracker.com/louisa Momentous - Use code NEURO to get 20% off your order - https://www.livemomentous.com/neuro Apollo Neuro - Use code NEURO40 and get $40 off - https://apolloneuro.com/ Sign up to The Neuro Athletics Newsletter: https://bit.ly/3ewI5P0 Connect with Aaron: Website: https://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