See Andrew Huberman live in New York, Los Angeles & San Francisco:
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.
Episode show notes:
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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
#HubermanLab #Health #FatLoss #MuscleGrowth #Nutrition
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Thank you for watching. Please click the subscribe tab and then the "bell" icon to subscribe to our channel here on YouTube and get notified when new content is posted… And thank you for your interest in science! — Andrew
Thanks!
Ohh boy… Check out the amount of heart attacks increase when veg hydrogenated oil was introduced as a healthy oil to our diet… Sounds like a bullcrap alright
I can’t trust your guest information,
He likes sugar, seeds oil , and alcohol…lol
Please expand on how this works with insulin resistant individuals, even mildly resistant.
The critical issue with this video is it does not account for insulin resistance. Anyone with visceral fat probably has some form of insulin resistance, which makes loosing fat and gaining muscle difficult.
The laws of thermodynamics says if you burn 500 more calories than you intake, you'll loose 500 calories. But the endocrine system says what that is (muscle vs fat).
Visceral fat produces its own hormones and fat gain and muscle loss can become exponential, especially when tied with poor sleep habits, stress, and other issues.
Can a 36hr fast (dinner to breakfast with 1 full day and two nights of fasting in-between) help encourage lipolysis and muscle preservation for insulin resistant people? Especially if this is done once a week for up to 6 weeks?
There is confusion over people's metabolism "slowing down" around 30s. I believe this is a combination of hunger hormone changes, insulin resistance, food availability, sleep habits, and others, but not a decrease in metabolism function/efficiency.
Cutting calories can mean loosing 50% muscle or more, and benging could prioritize fat gain. How do we reverse the script?
I believe it's high protein intake, 36hr fasts, and resistance training, along with maybe other hormone fixes. And can women use this method? How about if they're pregnant or nursing?
2:02:00 Women tend to use/crave more food the week BEFORE their Menstrualcycle starts. During menstruation fasting can actually support hormones and cravings tend to be less brutal than during the folicular phase. (Dr. Mindy Pelz has great resources on this topic)
I'm just now seeing this Huberman. Sept 28 bday here. I'll be 55. So I guess you're 4 yrs my youth. Happy to be here
I don't understand how anyone follows this guy. On their face, his presentations seem to offer valuable content.. Yet, how many people have two and a half hours to listen. And, frankly, I sometimes wonder if they're ever going to stop droning on and on and actually make a point that I can find useful. So many times. I've tried watching and couldn't get through the entire show. Maybe good info but how practical are these long, drawn out presentations. There's a reason most courses are taught in hour long blocks.
One thing overlooked here and else: 'Useful muscle mass', you don't need growing extra unused muscle mass, which requires overeating, over exercising, over stressing… carry so much muscle you rationally use, whilst hiking, climbing, surfing, carrying anything, enjoying free time, but have never understood people shortening their lives with extra unneeded muscle mass build up…. just stupid. Extra muscle means extra calories, extra calories mean faster aging….
👍💯💯💯💯💯💯
He said poo poo it 🤣🤙🏾
I wish they would look at how blue collar guys work so they could give out how we should so it’s not just fast shit food
While I certainly acknowledge that Alan and Andrew are both likely much more educated on this matter than I am, if you haven't seen it, I would recommend The PH Miracle by Dr. Robert O. Young, specifically in reference to seed oils, and inflammation in the body. It may hold some very interesting information that I cannot necessarily claim to be fact, but I've found to be very helpful. At least for people like me, who may be more sensitive to unnatural or man made/modified foods, I've found myself at least to have huge benefit from removing seed oils from my diet. Same with switching to only grassfed beef/milk, no antibiotics, free range chicken, etc. I have done no studies, and I can provide no proof, but the difference in the way I feel is enough for me, and I would encourage anyone to try it for at least 30-90 days. Then pig out on seed oils and see what happens to the way you feel. Thanks for coming to my TED Talk 🤣🙇♂️ Andrew pls respond I love you! 💙 video is GREAT 👌
I'm around %11 -%15 body fat and 170lbs. I'm 38 and I have eaten 90g of sugar every single day for 16 or 17 years. You just have to make sure you keep in a reasonable calorie range. My protein has always been high. 150 to 160g protein every day.
Exceeded my expectations. Subscribed for more content like this!
This guy has very complicates shit lol
Imagine being out scienced by bodybuilders in the 80s and 90s lmaoo they already knew that more than 20g of protein per sitting worked for muscle building etc
8:57, 13:47, 58:15
Everyone wants to over complicate everything. Eat good, lift, rest, sleep and repeat.
"I was really sad to see this" (pea protein beating whey) shows you are not neutral on this matter!
Thank you both for sharing. I had always thought working out in an anabolic state would lead to muscle gain, and working out in a catabolic state would lead to fat burn. Really interesting to hear it doesn't seem to make much of a difference either way. I am curious what y'all's thoughts are on Bragg's liquid amino acids?
What a great episode, thank you! Ive been listening slowly in the car for about 5 days now, which is good cause ive been able to digest all the great info and stats.
Thank you to both of you for sharing the knowledge, I learnt alot!! And am excited to try some new things out.
*and thank you for the female I sights, much appreciated ❤
Thanks sir..