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

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. Alan Aragon is one of the most influential and respected figures in the fields of fitness and nutrition. The reason for that is because of his strict reliance on evidence-based information and because he's co-authored some of the most highly cited and respected studies and reviews on nutrition and fitness.

His expertise covers nutrition and training for women and for men, and for anyone who's seeking better health, fat loss, muscle and strength gain, or all of the above. And in today's episode we cover all of that and much more. Alan clarifies the myths and the facts around things like seed oils, whether or not it's better to do your workouts fasted for sake of fat burning, low calorie and artificial sweeteners, sugar, alcohol, collagen, and more. Alan also explains how to determine your actual protein needs. Despite all the discussion nowadays about protein, there's still a lot of confusion about this actually.

He covers the real science on meal timing. Protein and carbohydrate intake relative to your training, how women's hormone cycles impact their training and nutrition needs, and eating and training for body composition changes for anyone. There is just so much advice and information online, but also in the peer-reviewed literature on nutrition and fitness nowadays, which makes it very challenging for anyone seeking to understand and implement what really matters toward their fitness and body composition goals. If ever there was a voice of practical reason who is grounded in the peer-reviewed data, but who is also willing to acknowledge individual differences and preferences when it comes to fitness and nutrition, it's Alan Aragon. And today he shares that information with us and he also makes it clear and actionable as to what really works.

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