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How to Lose Fat & Gain Muscle With Nutrition | Alan Aragon

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How to Lose Fat & Gain Muscle With Nutrition | Alan Aragon

Huberman Lab

2025/07/07

How to Lose Fat & Gain Muscle With Nutrition | Alan Aragon

How to Lose Fat & Gain Muscle With Nutrition | Alan Aragon

Huberman Lab

Huberman Lab

2025/07/07

Overview Shownote Highlights Transcript Chapters Pins

Shownote

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...

Highlights

In this episode, Andrew Huberman sits down with Alan Aragon, a leading expert in evidence-based nutrition and fitness, to explore key strategies for optimizing body composition through diet and exercise. The conversation covers a wide range of topics including protein intake, meal timing, fasted training, and the science behind popular dietary trends.

02:17

A 2016 study by McNaughton showed 40 grams of protein had a greater MPS response than 20-25 grams after full-body training.

13:06

Muscle protein synthesis peaks 24 hours after resistance training and lasts up to 72 hours.

25:45

Fasted training may enhance body fat burning.

33:31

Protein is emphasized as essential for fat loss and muscle maintenance

37:19

Protein supports lean body mass and aids in fat loss.

45:40

Mycoprotein outperforms milk protein in an earlier acute study

1:00:39

High protein intake combined with resistance training supports fat loss and muscle gain in free-living conditions.

1:09:01

Ketogenic diets lead to spontaneous calorie reduction of 400-900 per day.

1:10:36

Reducing body fat decreases inflammatory cytokines in the body

1:20:01

Using L-glutamine and high-protein diets to reduce sugar cravings

1:27:08

Controlled trials support the benefits of artificially sweetened beverages for weight loss.

1:30:16

Andrew detected high mercury levels through Function and followed their advice to reduce them.

1:33:10

Coffee shows net-positive clinical outcomes but plateaus at 3-4 cups daily.

1:41:17

Quitting alcohol led to improvements in training, recovery, body composition, and mental health.

1:44:47

Canola oil lowers LDL cholesterol more effectively than olive oil due to omega-3s.

1:55:50

Butter may increase LDL while cream has a neutral effect due to MFGM.

2:10:53

Speaker takes 15 grams of collagen daily as a low-risk, high-reward option

2:18:58

Taking 15g of collagen with vitamin C can improve skin elasticity.

2:23:02

Gamifying resistance training stimulates cardiorespiratory pathways and improves longevity.

Chapters

Alan Aragon

00:00

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

02:17

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

09:16

Daily Protein Intake, Timing & Exercise, Muscle Strength/Size

15:53

Sponsors: Carbon & Wealthfront

23:00

Does Fasted Training Increase Body Fat Loss?, Cardio, Individual Flexibility

26:46

Dietary Protein & Body Composition

36:53

Animal vs Plant Proteins (Whey, Soy, Pea, Quorn), Muscle Size & Strength

38:58

Sponsors: AG1 & David

51:24

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

54:14

Fiber; Starchy Carbohydrates & Fat Loss, Ketogenic Diet

1:02:55

Inflammation, Fat & Macronutrients, Hyper-Palatability; Fish Oil Supplementation

1:10:36

Added Dietary Sugars, Sugar Cravings, Tool: Protein Intake

1:16:52

Artificial Sweeteners (Aspartame, Sucralose, Saccharine, Stevia), Diet Soda, Weight Loss

1:24:03

Sponsor: Function

1:30:16

Caffeine, Exercise & Fat Loss

1:32:04

Alcohol, Red Wine, Sleep, Lifestyle; Quitting Drinking & Stress Resilience

1:34:53

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

1:44:43

Butter & Cardiovascular Risk, Saturated Fat, Mediterranean Keto Diet, Testosterone

1:55:50

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

2:00:43

Collagen Supplementation, Skin Appearance

2:07:04

Supplements: Multivitamins, Vitamin D3, Fish Oil, Creatine, Vitamin C

2:12:44

Resistance & Cardio Training, Tool: Cluster Sets & Super Sets

2:20:03

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

2:31:35

Transcript

Speaker 1: Welcome to the Huberman Lab Podcast, where we discuss science and science-based tools for everyday life. I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. My guest today is Alan Aragon. Al...