Alan Aragon is a leading researcher, expert, and educator in fitness nutrition with over 30 years of experience in the field. He is also a nutrition consultant for Men’s Health magazine, and author of books such as, ‘Flexible Dieting’ and ‘Girth Control: The Science of Fat Loss & Muscle Gain’.
Sick and tired of fitness myths and diet lies? No.1 nutrition expert Alan Aragon answers all your burning questions, from belly fat and PCOS, to creatine, testosterone and building lean muscle…all backed by REAL science!
He explains:
⬛How PCOS affects weight loss, and the science that could reverse it
⬛The 2 step method to lose weight in 8 weeks
⬛What creatine actually does to your body!
⬛Why belly fat grows during menopause and how to stop it
⬛What really happens when you eat 300g of protein a day
00:00 Intro
02:28 Why Should the Audience Listen to You?
05:15 The Biggest Myths About Protein
09:39 How Many Meals Should We Eat for Optimal Muscle Gain?
11:44 How Much Protein Should We Consume Per Day?
16:26 Is There Any Danger in Too Much Protein?
21:51 How to Lose Weight Fast
23:55 Why Do I Gain Weight After Stopping Ozempic/Ozempic?
25:33 Does Dieting Affect Metabolism?
31:38 Best Diet for Long-Term Weight Loss
32:13 How Do I Specifically Lose Belly Fat?
33:29 Why Is Fat Loss Harder During Menopause?
38:09 HRT During Menopause
41:18 PCOS and Diet Restriction
44:58 What to Do With Irregular Menstrual Cycles
46:31 Muscle Memory
47:51 Is the Gut Microbiome Affecting My Weight Gain?
49:14 Why Do You Eat So Many Eggs?
50:42 Testosterone Levels
51:26 What Supplements Do You Take?
53:22 Creatine
56:46 Ads
58:35 Diet Breaks
1:02:06 How to Get Good at Weight Loss Maintenance
1:06:02 Diet Rebounds
1:11:26 Fasting
1:19:35 Water Fasts
1:20:45 Keto Diet
1:26:44 Gaining Muscle on the Keto Diet
1:28:55 Carnivore Diet
1:31:11 Do Vegans and Vegetarians Struggle to Gain Muscle?
1:31:58 Do Most People Get Enough Protein?
1:36:46 What’s Stopping People From Reaching Their Body Goals?
1:41:57 Your Alcohol Addiction
1:48:00 Ads
1:50:16 Artificial Sweeteners
1:52:02 The Lies We’ve Been Told About Sugar
1:55:45 Refined Sugar
1:58:15 How Often Should We Go to the Gym Each Week?
1:58:53 How Long Does It Take to Lose Muscle?
2:02:06 How Does Nature Impact Your Life?
2:03:46 Where Can People Find You?
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▪️ You can purchase Alan’s book, ‘Flexible Dieting: A Science-Based, Reality-Tested Method for Achieving and Maintaining Your Optimal Physique, Performance & Health’, here:
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Wow! I thought I was eating well. I need to get even more protein into my diet.
– take higher precentage of proteïne, as much as possible, out of your total food.
– creatine supplement is good he says
– lose weight
I wish there was something that like put this show in a more concise format
I would never allow a medical doctor to control my health.
Visceral fat is the issue for metabolic health.
Using calories is laughable. Lol
He has no concept.
5 times a day with insulin? Incorrect.
It is not a matter of motivation so much as it is a matter of taking effective actions in spite of exhaustion, distaste, discomfort, inonvenience etc.
It's true about intermittent fasting. I lost mostly muscles.
What a gem. What a gem.
klaten selatan hadir
Please interview Jason Brennan 🙏🙏
Благодарю за самые разные и интересные интервью ❤❤❤
I bet plenty of people, just like me, struggle with moderation, not to mention microdosing. I've been diagnosed with ADHD. So my version of keto-like dieting is all about restricting certain foods to 0, while allowing even large portions of others. There's no "just a portion of fruit" with me, bcz I won't be able to restrict myself from eating too much another time. Same with other "technically good for you" foods. If I cannot eat it without moderation and stay on diet, it means I cannot eat it at all. However reducing the number of things I can eat the way I do now is not an issue. So I eat all vegetables, except the starchy ones, no nuts, grains, legumes – in any form. Sorry, but if sth has half or more starch in it, it's easy to overdo. But also no fruit and as much of fish, meat, eggs and dairy as I can. Protein (animal) and vegetables have already high capability of filling me up, so my weight sort of reduces by itself.
I know I’m subscribed but I check again every time I watch a new video 😂🤣
I'm so jealous of his last name
He’s out of his lane discussing HRT. It’s not an OBGY or Endocrinologist. Not his lane. And women are not men. It’s not just a symptomatic issue either.
: There are a few apps with similar names, but ScrollToll : Screen-Time Gym is the only one that actually forces you to do physical exercises in front of your camera to unlock phone time. Highly recommend it for anyone trying to cut down screen time.
Ten kanał polecił mi syn. Kopalnia wiedzy. Jestem na keto- carnivore od 3 lat. Restrykcyjnie: mięso, jajka i ryby. Jogurt grecki z borówkami i orzechami.Zero mąki , zero slodyczy..Schudłam 10 kg, ale wróciłam w połowie. Czuję się lepiej. Zero alkoholu, nie palę. Spróbuję dodawać białko w proszku. Pozdrawiam.
gracias..me estás ayudando a cambiar mi vida 😊
Berbat bir AI çevirisi, diyalog nerde başlıyor, nerde bitiyor asla anlaşılmıyor, tonlamalar felaket.
Şuraya gerçek bir dublaj yapsanız sadece Türkiye'den milyonlarca izlenme alırsınız.
I am a person whose perimenopause changed everything I had achieved. Maybe it's because of my low thyroid issue and taking hrt for it.
At 46 I started to gain weight and having typical symptoms. For approximately 1.5 years keto helped with the weight loss, but only with a strict calorie reduction. When I started to eat 1600-1800 cal the weight loss not only stalled but I started to gain back. Started HRT. Tried to eat more protein, less fat – got even more carvings. Plus I got headaches 5-7 times a month. Plus puffy eyes and water retention. Can't do sit-ups because of oedemas…
Can't take vitamins, of all B and D vitamins, have something like reflux after taking.
During perimenopause nothing seems to work for me. Have to give up and wait till it ends.
the part about animal fats causing visceral fat….I've heard by so many that that's all about sugars and insulin and the liver, not fats.
He lost me when he assures gut microbio has nothing to do. Sorry but it plays a gigantic role. Research has shown
Personne n'a encore pensé d'inviter tous ces scientifiques qui disent toutes différentes choses sur des mêmes sujets et de faire une grande table ronde ou une université de rencontre pour les entendre se contredire ou être d'accord car là, C'est le bordel !!!
I noticed that every time Steven ask questions majority of the guest responded with it’s a great question . That’s telling us that he is a great interviewer better than those fake ones out there
All this should be answered in a short paragraph. Always explained in 2 to 3 hr discussions. BS. Typical societal norm. Too complex to follow.
Why am I having a hard time trusting the information this guy is providing?
9:45 it’s a bunch of BS all these Fitness enclosures and his bodybuilders talk shit just to make a scene profound it’s a Numbers game calories in calories out. It doesn’t matter if you have 2000 cal a day my implementing five meals or implementing one meal 2000 cal there’s 2000 cal do you want to gain weight you consume 2500 cal you wanna lose weight you consume 1500 cal that’s it not too hard people
I follow a mediterranean keto diet 😊🥑🐟🥚🐔🥩🥒🫐🫒🥦🍆🥬🥗
Skinny people don't just move more, I reject that hypothesis. I've lived with these types – seen them eat 6000 calories in gain shakes and they can't keep the muscle. I on the other hand can put on muscle at ease well under his protein suggestion ,and even if i don't work out for weeks I retain. On the other hand, I can put on fat very easy and need to constantly keep on top of my diet and am punished if I let it slide. This is even if I average 16,000 steps, gym 3-4 times, football and run. I am a big believer in body types and generalised advice to the different types is fatal!
ALULOSE!!! When will you review an expert on the prebootic, GLP-1 agonist?
None of thèse experts gree whith each other so who do we listen to? ITS like that with diet, exercise, health médications and suppléments. I eish tjry’d all get together and set up a healthy programme for all of us. We all know to eat healthy and exercise.
We should take out 75% or even more from our supermarket racks to get and keep our society healthy and happy .😊
Thank you for this very important subject ❤
Daca nu faci antrenamente de forță poți să iei creatină?
41:21 I love how often you talk about PCOS, a topic that really hasn’t been explored enough in the health field. It’s such a tough condition for women to deal with. 🧬
I’ve been dealing with PCOS for over 25 years, and over that time I’ve learned a lot. I’ve also looked into whether there could be a connection between the microbiome and PCOS, and I found some interesting research that backed up what I had been thinking.
You should look into FMT (fecal microbiota transplantation). I’ve actually considered it myself, but unfortunately it’s pretty expensive and insurance doesn’t cover it. If it were financially accessible to me, I’d definitely be interested in trying it. If you and your girlfriend ever decide to look into it, I’d genuinely love to hear how it goes!
Thank you for always bringing up PCOS when it’s relevant. It means a lot to see it talked about more! ❤️
All this talk about protein but no-one is talking in-depth about people with high uric acid levels and creatinine levels can they consume 1.6-2.2 gm of protein on a daily basis if they are looking to lose weight. if not what is safe quantity of protein they can consume daily without damaging the kidneys.
The long-term weight loss method is to eat only one meal a day, or not eat after noon, and only drink water between meals.
The long-term weight loss method is to eat only one meal a day, or not eat after noon, and only drink water between meals.
PCOS is caused by preservatives and chemical contaminants in processed and frozen foods.
You need to change your diet. Eat mainly homemade food and avoid sausages, meatballs, bacon, and processed foods as much as possible.
The guest wasn't an expert pcos, so he only answered in general terms.
Listening to this guy talk about perimenopause is hilarious. I have zero life stressors.. no kids, no job stress, no relationship issues but I feel like a completely different person compared to a few years ago. All labs are fine aside from the hormone fluctuations. It’s not some psychological issue and due to extenuating circumstances. It’s just how you feel miserable, tired, less excited about life, don’t want to bother being around people… eating healthy and still working out… it’s so hard though I don’t have the same desire to push through and the sunny outlook has disappeared.
1:36:46 – this hits the nail right, square on the head for me…two years ago, I changed everything in my life (as it pertains to physical health)…I've often wondered what was different this time than all the attempts to change in the 25 previous years…and this was it! I made it the priority above nearly everything else. Full stop.
I appreciate this episode, so much – fabulous info – thank you!
(ETA that I have lost 82 pounds and have maintained it…I work out ever day (M – S) for 90 minutes – half cardio and half resistance…I love my new life).
I have realized.. the world still Turns… no matter who you are with where you are encountering life’s Survival The Time Waits for no One!!!!
Belly fat or edema? You never gain weight in just one spot! So-called belly fat is usually edema—for instance, due to liver disease.
内容はいいけど10分くらいでまとめてくれないかな
How much protein is there in different meats ??😅🤨I hate to calculate m in food. I just eat carnivo diet and that’s it