The Science of Losing Body Fat | Alan Aragon

Stop following nonsense diets and use science to lose weight.

Alan Aragon is a nutrition researcher and educator with over 25 years of success in the field. He is one of the most influential figures in the fitness industry’s movement towards evidence-based information. Notable clients include Stone Cold Steve Austin, Derek Fisher, and Pete Sampras. Alan writes a monthly research review (AARR) providing cutting-edge theoretical and practical information. Alan’s work has been published in popular magazines and peer-reviewed scientific literature. He co-authored Nutrient Timing Revisited, the most-viewed article in the history of the Journal of the International Society of Sports Nutrition (JISSN). He also is the lead author of the ISSN Position Stand on Diets & Body Composition. Alan designs programs for recreational & professional athletes — and of course regular people striving to be their best.

In this episode we discuss:
- How much protein do you really need?
- What most people get wrong about losing body fat
- Is it ok to eat carbs, and how much?
- Do calories matter?

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[phoenixgirl]

Can you have Alan Argon again? Please. One of the best interviews that I’ve heard in a long time.😃 loved it!!!!

[boxerfencer]

38:02 Carb requirements

Athletic and hypertrophy/strength:
>=3 gm per kg BW

Strength and mixed team sports:
3-6/8 gm per kg BW

Competitive high volume endurance:
>=6 gm per kg BW

[SimonOShahan]

About longevity, here in Japan specifically, the point most people don't realize is that those people now in their 100s were 60 years old before the processed foods boom. They experienced famine and extreme caloric restriction while working at agriculture, fishing and industry. Of course advances in medicine and a great socialized medicine system helps as well.
I venture to say there will be a downward trend in longevity.

[bigpicturegains]

Depending on the foods I eat, their macro breakdown, micro, etc. it effects how much I fidget, feel like engaging in activities, how I perform in the gym. This is despite the same caloric amount. It’s definitely not just calories that matter, it’s how those specific calories influence us on many levels.

[stargazerbird]

As a post menopausal woman on hrt I find weight loss really slow and regain quick. This is a contrast with weight loss when I was in my forties. I have always done resistance training and lift heavy in the gym now. I also run. I cut to 1400 calories a day like I used to but the results are not the same.

Seems clear to me that other things are in play when it comes to ageing.

[charlenecausey]

Love this content! ❤ My understanding of seed oils is that the processing procedure adulterates it so dramatically that the end product is toxic. I research nutrition relentlessly, and have benefitted over the last 45 years by wise choices. Thank you!!😊

[gustavocastro]

Dr. Gabrielle, I love your podcast, even the way you present the sponsor ads is awesome!! Thanks for always bringing relevant and interesting topics.

[floatingonstillwater]

I like to enjoy a meal with carbs when the kids have gone to bed. It’s usually late. I’ve continued to lose weight. Workout. And enjoy the process. I love these videos. So informative. Just what I need.

[phoenixgirl]

Loved the interview. Awesome!! Where can I find the free calculator that Alan was taking about? Thank you 🙏

[SeoulUnohana]

I remember an article you wrote for Muscle and Fitness if I remember correctly. You suggested eating the majority of the carbohydrates at dinner and lunch. In other words, I find that works since I train early in the morning. Focusing on protein in the morning satiates and doesn't give you that sugar high.

[ClassicJukeboxBand]

What most people don't understand about carbs is that they are not the same. Fructose and glucose are different, taste different and have different metabolic effects on the body. It's amazing how few so called "scientists" and experts don't understand this reality. Glucose is not bad for healthy people, but fructose is nature's way of changing our metabolism and helping us gain body fat to survive a famine, true fact.

[rickguymon]

Needs some time stamps please for such a long one.

[Grangeno]

I guess people who eat carbs are not the diabetic ones. I can’t eat carbs and I’ve tried but my sugar just goes sky high! That’s why I follow Dr Ken Berry because he gets it. ♥️😊

[kristanaltimus]

Dr. Lyon Can you please post the link for Body Composition that your guest wrote, please. Thank you! PS. Silly question, but do ever recommend organic white popcorn in coconut oil? Just curious. Blessings!

[mayrakennedy]

Love this conversation. however, i do need help LOL (don't we all!) I've had success with various methods of eating but I can't seem to make any changes to my body composition lately... very frustrating. What should I do Dr. G?

[AM-unek]

Great information, thank you for sharing 🙏🏻

[kencarey]

I eat a fruit based raw pescatrian diet. I am 67yrs old. I fast for 18 plus hours daily. I do 1 hour on zone 2 cardio and lift weights for about 45 minutes. I am extremely lean and toned. My goal is body composition and healthy aging. I have been trying to eat more protein. But I love fruit

[rachaelmartin]

Do you recommend protein grams per kg of LEAN body mass or IBW/target BW?? Sometimes is a point of confusion.

[imliz]

Great interview! Great questions throughout. Appreciate time stamps/subjects. Loved the ending topic on aging.

[miklimecat]

Waiting for a scientist who has done both— been carb dependent AND been zero carb. If they haven’t experienced being zero carb with no cravings (ie weaned themselves away from any food addictions), then often their “science” and opinions are very skewed towards carbs because that’s all they’ve known.

Lots of people thrive on zero carbs now. Especially those who have been unwell because of metabolic or autoimmune issues.