Step-by-Step Guide for LOSING Fat In The Most Efficient Way Possible | Alan Aragon
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- Опубликовано: 2 авг 2024
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Alan Aragon is a nutrition researcher and educator with over 25 years of success in the field. He is known as one of the most influential figures in the fitness industry’s movement towards evidence-based information. He is the author of Flexible Dieting: A Science-Based, Reality-Tested Method for Achieving and Maintaining Your Optimal Physique, Performance & Health.
00:00 Intro
00:11 Non-Negotiables for Losing Belly Fat
06:01 Why ‘Eat Less Move More’ Isn’t Accurate
10:16 Losing Fat Without Losing Muscle
13:16 Is Protein a Fat-Burning Nutrient?
17:54 Ultra-Processed Foods as Comfort
23:30 Is Oatmeal Actually Bad for You?
32:14 Why Resistance Training is a Fountain of Youth
39:58 Maintaining Resilience in Old Age
48:00 Supplementing With Essential Amino Acids
56:17 Distributing Daily Protein Intake Across Each Meal
1:13:04 Where to Find Alan
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Hey everyone! Thank you for taking the time to tune in. To help you achieve your health & fitness goals, I’ve created a free eBook titled ‘15 Daily Steps to Lose Weight and Prevent Disease.’ Grab your Free copy here: bit.ly/3FcEAHw
This episode is proudly sponsored by:
Puori provides IFOS-certified, high potency fish oil to satisfy all of your pre-formed omega-3 needs! Visit Puori.com/MAX and use promo code MAX to get 20% off site-wide.
LifeForce is a powerful, at-home biomarker testing solution (they test important biomarkers like ApoB, LDL, A1C, hormones, and more!). Head to MyLifeForce.com and use code GENIUS for 15% off.
JustThrive makes high quality probiotics with mental health in mind. Get 20% off the Just Calm and Just Thrive Probiotic when you go to JustThriveHealth.com and use code GENIUS at checkout!
Max - thanks so much for having me on, I really appreciate you & everything you do.
Everyone - thanks very much for watching this podcast!
The part that resonates the most with me is where Alan Aragon talks about his Dad's life post surgery. My Dad is 73 and is staring at a possible heart surgery in the near future.
I'm down 40 lbs in 4 months doing OMAD ,I'm in the gym 3 nights a week weight lifting, I seem to be maintaining my muscle mass 64 yrs old
Well done! I had lost about 10kgs (about 12% of my initial weight) from OMAD. I was too lazy to have breakfast (and to pack my lunchbox) and didn't enjoy paying good money for junk; this resulted in me preparing healthier dinners at home. Now that I have retired recently, I have opportunities to prepare my own lunches at home and had gained back 4 kgs.
Thank you for sharing, I'm just starting my journey and comments like this are very motivating
That's awesome!
Congrats that’s awesome, super smart to be resistance training while u lose, I did OMAD & dropped tons fast like u but DIDNT exercise & lost muscle & have loose skin, it’s a lot of working getting muscle back & hoping enough muscle will stretch skin back lol, glad u were smarter than me! I still love OMAD mostly but also have some non-fasting days a week to build back 💪🙌keep it goin!!
Thanks, stay strong
Great episode. Very clear explanations. There is both simplicity and complexity in health and wellbeing. Discussions like this help to reduce the confusion. 👍
Replay. This one’s great. Thanks max for bringing in such great guests. Been a fan for a while.
great episode. thank you both.
One of the OGs glad to see him on here 💪🏼💪🏼
Great information ❤
Great episode!
Thank you!
I am a 71 yr old female, where do I begin at home with no experience in resistance training? What exercises for a beginner?
I don't believe I ate your target amount of protein my whole life ! My ideal body weight is 205 approx. , 70 years old , have been employed in heavy construction most of my life , taught high impact aerobics and very active in the outdoors , always had energy . I don't understand how this could be possible.
if you eat enough real food there's no need to snack
Ofc but in society today it's so much harder for MOST people to avoid ultra processed and refined foods ALL the time.
Keeping the consequences at front of mind helps
Oops, now I know your iPad unlock code
Alan if very balanced and easy to digest
I put a small square of dark chocolate and peanut butter in my oatmeal. Yum!
The body uses protein for other repairs besides muscle protein synthesis .. such as bone, skin , hair And nails so u can definitely use extra protein
Layne Norton would no doubt also be all for that protein feeding study. I'm pretty sure though it's been studied. Dr. Donald Laymond has mentioned it quite a bit that his research shows two boluses of protein (hitting 2.5-3g of leucine roughly 30-50g of protein) at the first and last meal of the day has shown to have the greatest effect when it comes to protein muscle synthesis - that more made not much of a difference in terms of muscle hypertrophy and muscle retention.
I’m referring to longitudinal (not acute/short term MPS) resistance training studies involving isocaloric/isonutritional comparisons of different meal frequencies (ie, 2 vs 4 meals or 3 vs 6 meals, etc), with body composition change as the main endpoint under hypercaloric conditions & total daily protein intakes optimized for hypertrophy. Ideally this would involve resistance-trained subjects. There is a sore lack of studies in this vein.
I see. Yes that would be a good one to have done. Sorry I misunderstood what you were getting at. Any anecdotal evidence with yourself on this? Loved this interview with Max!! 🥰@@TheAlanAragon
@@jacquishugar6761 Glad you enjoyed the interview! I'm on my third attempt referring you to a link to (using spaces and everything), but apparently the YT algorithm is too smart, & zaps my comment. A peer reviewed article I co-authored on this topic should be the first search result when you Google the following: aragon how much protein
Can everyone please let me know the “best” low calorie protein powder with great taste for 62 yo small frame woman please? I love the idea of putting protein powder in the oatmeal!! I have missed my oatmeal!! 😁 Happy New Year!!🙏🎈🎉🎊
Any of the big brands will do - examples of companies with rigorous quality control are Optimum Nutrition, Dymatize, Now Foods, MTS.
@@d.daniels2298 Please post peer reviewed human research supporting this claim, thanks.
Animal protein is is better, raw milk, cheese, eggs, meat. Most powders have chemicals, man made ingredients that can harm you eventually.
My favorite protein powder is the sun warrior brand. I definitely try to get majority of my protein from Whole Foods but if you need to supplement, I personally like the ingredients & taste of Sun warrior the most.
Costco has a few more cleaner protein powders. Just be sure to read the labels. Less ingredients equals more clean product.
Interesting but I'm obese and not eating processed foods or chips or sitting around eating with people all day eating. I have to be surgical with what I eat to see any progress. I eat fruit, greek yogurt, protein shakes, and lean meat and veggies most of the time. Weekends will have cauliflower pizza and some Indian food but not bingeing at all. Walk 2 miles a day. I still have a lot of fat especially around the middle although I am a middle aged woman. Just started back on weight lifting to hope to build muscle and burn fat but I am discouraged on the level of fat I still have. People look at me and think I eat chips and processed food all day but don't do that at all and still obese.
Did you try to incorporate fasting along with your diet change?
Eating "clean" is sadly, not the magic bullet you might think it is. While it is very good to cut out highly processed foods, you can absolutely gain weight on a "healthy" diet. (although the pizza on the weekend might throw you off more than you think) I am 105kg, below 15% fat, very muscular and a good pizza will cover about 50% of my daily calory need. Just for reference.
If you are not losing weight, you are, per definition, not in a calloric deficit. You simply overestimate your calories burned or underestimate the calories eaten.
At this point, there are basically two solutions left. 1. counting 2. restricting the eating window.
The first one will 100% work, when done dilligently, the second will only work, if the time restriction puts you in a calloric deficit.
Its so refreshing to be here after that disaster podcast with huberman and lustig
I haven't seen that one. Word on the street is that Lustig dished out the alarmism.
@@TheAlanAragon yup. Full on mental gymnastics, citing invisible studies. Hubermanlab is such a big platform So its dangerous
At 1:04 to 1:05 the statement, that .4 to .6 g protein per kg per meal is the max amount capable of being utilized for muscle protein synthesis, was not related to age of subject. Presumably, in accordance with what was said earlier about greater protein utilization in elderly populations before a maximum is reached, this amount of .4 to .6 should be more like .6 to .7 for a 72 year old male doing daily resistance training on alternating muscle groups through the days of the week. I'd appreciate a response since at least 90% of these kinds of podcasts essentially ignore the over 70 age group. I'm a retired 72 year old analytical chemist and this is the key information for me. Also, I've never heard on anyone's podcast any opinions on alternate protein sources for complete protein. Considering the environmental and climate implications of ever greater livestock production and consumption, especially in highly developed economies, but also in less developed ones, along with an expected 12% increase in total human population to it's expected peak population, alternate protein sources containing complete protein will become an essential new technology in the very near future. While these health and strength building promotional podcasts provide a good source of scientific information in their narrowly focused range of interest they are not providing a full scope of ramifications of what they promote on the global scale. This is largely a problem of focus mostly of US nutrition science but it is also a focus issue more widely in US culture. If I can see this cultural myopia as a lifelong Montanan in a decidedly ultra-conservative state it must be obvious to a large number of your listeners.
Man, I just posted a lengthy reply, but it was zapped because the YT algorithm apparently zaps comments with links. Restating (this time a much more abbreviated version). You shouldn't fixate on the precise details protein distribution if you can consistently nail the daily total (1.6 g/kg, with higher intakes showing no material concern for the vast majority). With that said, Moore et al have done the most extensive work in the area of protein dosing & anabolic response in younger vs older adults. Quoting them (PMID: 25056502): "Additionally, it should be noted that the breakpoint observed in the present study would reflect the estimated average requirement to maximize MPS and, as such, the acute protein intake may be as high as ~0.60 g/kg for some older men (depending on the presence of potential contributing factors to the “anabolic resistance” of MPS) and ~0.40 g/kg for some younger men." Now, with that said, it's important to note that these differences do not necessarily apply to older adults who have been physically active & training. Quoting a review by Moore et al (PMID: 34515969): "Master athletes have similar muscle characteristics, physiological responses to exercise, and protein metabolism as young athletes and, therefore, are unlikely to have protein requirements that are different from their young contemporaries."
Check out Dr. Gabrielle Lyon - she speaks on this topic at length as it relates to longevity, and her specialty is working with mature populations 🙌
Check out Simon Hill's The Proof. He emphasizes empirical literature and is plant-based yet objective.
Big oats paid for the research lol
Thanks for proving their point.
Morris funding for other stuff he said too
No one calls oatmeal peasant food
Max is so sensitive when it comes to his beloved oatmeal 🤣
EAAs are a great way to drink your gallon of water.
Lost me at “oats” 🤦🏽♀️
Oats are incredible
Old school corporate paid for advice
Sorry this guy is not understanding vested interests in nutrition research
Anything after "this guy doesn't understand" for Alan Aragon is ludicrous. He is one of the top researchers in the world. Sorry, get a clue.
It would take too long to explain everything to you. I hope you learn to understand this is your own time
@@alexiaford567 😂😂😂😂
🙄 There’s always one
Could you have seemed any less interested? Jeezus, between playing on your phone and scrolling on your tablet, you could have hardly insulted your guest - or your audience - more. If you don’t care about the information your guest has, don’t ask them to be on your show.
I think maybe he ws looking at his notes/ questions to see what to ask next
Loosing weight fast with overweight people also will end up with loose saggy skin
Not true, I lost 100 pounds in 13 months, and had no " loose sagging skin."🎉 You have no way of knowing if you haven't lost 100 pounds or more.Quit lying. Are you trying to stop people from losing weight?
@@helenbrooks4787 Hello very negative. Just saying loosing weight too fast. Good on you. Been losing weight too so don't be judgemental.