Losing fat and building muscle | Alan Aragon, Msc

The Proof with Simon Hill

Simon Hill

Nutrition, Health & Fitness, Self-improvement, Education

4.9 • 2.9K Ratings

🗓️ 15 January 2024

⏱️ 170 minutes

🔗️ Recording | iTunes | RSS

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Summary

Episode #296. Looking to lose weight and gain muscle with science-backed insights? Tune in to this conversation with nutrition researcher Alan Aragon to unpack the nuances of achieving optimal body composition. You'll gain a deeper understanding of how to effectively use nutrition – balancing calories, protein, fats, carbohydrates, and even alcohol – to enhance your physique. Discover the crucial role of resistance training, the importance of supplementation, and the myths around fasting and keto diets in muscle building and weight loss. Alan's expertise will empower you with practical, science-backed strategies for sustainable body composition changes, whether you're looking to lose weight, build muscle, or both. Specifically, we discuss: Introduction to Body Composition and Fitness Science (00:00) How Alan Aragon's Passion for Fitness Shapes His Evidence-Based Approach (3:34) Debunking the Anabolic Window: Fact or Fiction? (7:32) Impact of Meal Timing on Body Composition: A Scientific Analysis (12:28) Comparing Fasted vs. Fed Resistance Training for Muscle Growth (22:51) Understanding Amino Acids in Muscle Protein Synthesis (25:38) Protein Needs Across Ages: A Comprehensive Guide (32:16) Evaluating Amino Acid Supplementation at Varied Protein Intakes (39:16) Calculating Optimal Protein for Different Age Groups and Body Weights (41:53) Linking Protein Intake with Body Recomposition: A Scientific Perspective (47:33) Methods to Determine Your Fat-Free Mass Accurately (58:12) Muscle Building: Ketogenic Diet vs. High Carbohydrate Diet (1:02:04) Energy Balance vs. Carbohydrate-Insulin: Diet Models Explored (1:08:03) Keto Adaptation and Insulin's Role in Weight Loss Explained (1:13:40) Investigating the Rise in Overweight and Obesity Since the 1960s (1:23:33) Optimal Fat Loss Strategies: A Science-Based Step-by-Step Guide (1:30:58) Does Starvation Affect Metabolic Rate? Scientific Insights (1:39:30) Integrating Fasting into Your Weight Loss Strategy (1:47:11) Personalising Diet Plans: The Flexibility of Dieting (1:52:53) Protein Intake and Longevity: Finding the Optimal Balance (1:55:26) Soy Protein: Health Benefits and Controversies (1:58:00) Protein Sources and Their Impact on Cardiometabolic Health (2:07:55) Tailoring Weight Loss Programs for Maximum Satiety and Effectiveness (2:15:17) Examining the Safety of Intermittent Fasting for Women's Hormonal Health (2:22:53) Effective Supplements for Enhancing Body Composition (2:30:44) Alcohol's Impact on Body Composition: Key Facts You Should Know (2:36:27) Conclusion and Key Takeaways from Our Fitness Science Discussion (2:44:21) Connect with Alan Aragon on Instagram and Twitter. Head to his website, https://alanaragon.com/, to learn more about his work, purchase his books, or subscribe to his newsletter. Sponsors: If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Stay hydrated with LMNT - a meaningful dose of electrolytes in a science-backed ratio. Receive a free LMNT sample pack with any order when you purchase via drinklmnt.com/simon. Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon.

Transcript

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0:00.0	So what typically happens in the weight loss process that people misperceive as the slowing of metabolism
0:09.3	is actually a drop in non-exercise energy expenditure.
0:14.3	You know, in the nerd circles, we call it non-exercise activity thermogenesis or neat.
0:20.4	Taking a diet break doesn't mean going full YOLO for the folks who don't know. That means you only live once.
0:27.3	A diet break is the understanding that you're going to basically return to non-yolo maintenance level.
0:35.6	All body composition assessment methods have their strengths and limitations.
0:39.8	The only real way you're going to come close to accuracy is something like a four compartment model.
0:44.4	When I say measuring body composition, you never really measure body composition.
0:48.8	It's an educated wild guess.
0:51.1	The only way you can measure body composition is by dissection or chemical
0:57.1	analysis after you put someone in a blender which is that would have dreadful
1:01.4	side effects. In today's episode, I sit down with nutrition researcher Alan Aragon, one of the pioneers of evidence-based nutrition in the fitness industry.
1:11.0	We focus on body composition, what it is and why it matters,
1:15.8	using nutrition to improve body composition with specifics on calories, protein, fats,
1:21.3	carbohydrates and alcohol, the benefits of resistance training, supplementation to support body composition goals, and plenty more.
1:30.0	It's long, so feel free to use the time stamps on Apple and Spotify or chapters on YouTube
1:36.3	to skim to the parts of most interest to you.
1:40.3	And just as a quick side note, Off air Alan and I discussed the ideal body fat percentage for the average man and woman,
1:47.6	but left this out of our recording.
1:49.9	While this varies from study to study, a general rule of thumb is a body fat percentage of 11 to 22 percent for men and 22 to 33 percent for women within the general population. Are you training at a moderate to high intensity, be it cardio or lifting weights and sweating profusely?
2:12.0	If so, your performance and recovery will
2:15.1	likely benefit from an optimal rehydration strategy, which means not only
	...

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