How to Lose Fat & Gain Muscle With Nutrition | Alan Aragon
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Top Comments (10)
Aim for ~ 0.7–1 g protein per lb body-weight (1.6–2.2 g kg⁻¹). How you split it up matters far less than hitting the daily total. Roughly 25–50 g per meal (depending on body size) maximises muscle-protein synthesis; more isn’t harmful but shows diminishing returns. If you ate within ~3 h before training and hit your daily protein, rushing to chug a shake afterwards adds no measurable benefit. Even in a slight calorie surplus, pushing protein up to ~1–1.5 g lb⁻¹ often adds lean mass while dropping or maintaining body-fat. Fasted workouts burn more fat during the session, but total 24-h fat loss is identical when calories and protein are matched. Lift 3–5 days a week, using progressive overload. Supersets, cluster sets or short-rest circuits can provide a cardio hit if you’re time-strapped. Once protein and calories are set, choose the mix of whole-food carbs, healthy fats (olive oil, nuts, even canola) and plenty of fiber that you’ll stick to. Supplement “short list.” Worth considering: • Creatine 5 g day • Vitamin D₃ (2–5 k IU if sun exposure is low) • Fish-oil for ≥1 g EPA/DHA • Quality multivitamin/mineral + extra magnesium • Collagen (~15 g) + vitamin C for connective tissue/skin During the PMS week, allow a “diet break” (eat at maintenance) to tame cravings; menopausal fat-gain is modest (~3–4 lb over several years) and managed with the same protein-plus-lifting approach. Adequate sleep, stress management, limiting heavy alcohol, staying generally active (steps, walks) and choosing minimally processed foods amplify every training-and-nutrition tactic above.
Omg. An actual conversation with a nutrition and fitness expert that didn't leave me confused!!!! WHAT?!?!?! Thank you for speaking with Alan (never heard of him before). I was hesitant to even start it because I thought, well, more confusion 😫 As a 52 yr woman and stepping into the next change in my body, I'm in a student phase in learning how to navigate it. Lots of gold, clear, science backed information was shared. I can't state enough how grateful I am for this conversation!
1) Maximize protein synthesis 0.2 to 0.25g per lb of bodyweight per meal 2) Protein timing before or after workout doesn't matter as long as you get 0.7g per bodyweight of protein. It all evens out at the end of the day. 3) Fasted vs unfasted cardio doesn't matter as long as calories are the same, no difference in fat loss. 4) Vegan diet vs omnivore diet. No difference in muscle size and strength in 12 weeks. As long as 0.7g per lb of bodyweight. Even if Vegan diet had significantly less BCAA's (amino acids). Shows that resistance training stimulus is a robust stimulus. Caveat is untrained participants 5) Offset inflamation of sleep deprivation with exercise **theres more, i havent finished it**
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
In a world flooded with nutrition myths and fitness gimmicks, it’s refreshing to hear Alan Aragon distill evidence-based clarity. This conversation is gold for anyone tired of chasing trends and ready to focus on what actually works. Respect for bringing real science back to the table.
Really want to thank Alan for sharing his experience with quitting alcohol🙏🏼
Is anyone else just getting bombarded with YouTube ads or is it just me? I’m getting one like every few minutes and it’s painful to try to get through the whole podcast. I know it’s a free show but dayum.
PLEASE get Alan and Dr Stacy Sims on the same podcast to talk about women's health!
Love how this video finally explains that you can lose fat and build muscle at the same time — if your nutrition is on point.
Alan has been one of the best speakers on nutrition since the 2000’s.
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Top Comments (10)
Aim for ~ 0.7–1 g protein per lb body-weight (1.6–2.2 g kg⁻¹). How you split it up matters far less than hitting the daily total. Roughly 25–50 g per meal (depending on body size) maximises muscle-protein synthesis; more isn’t harmful but shows diminishing returns. If you ate within ~3 h before training and hit your daily protein, rushing to chug a shake afterwards adds no measurable benefit. Even in a slight calorie surplus, pushing protein up to ~1–1.5 g lb⁻¹ often adds lean mass while dropping or maintaining body-fat. Fasted workouts burn more fat during the session, but total 24-h fat loss is identical when calories and protein are matched. Lift 3–5 days a week, using progressive overload. Supersets, cluster sets or short-rest circuits can provide a cardio hit if you’re time-strapped. Once protein and calories are set, choose the mix of whole-food carbs, healthy fats (olive oil, nuts, even canola) and plenty of fiber that you’ll stick to. Supplement “short list.” Worth considering: • Creatine 5 g day • Vitamin D₃ (2–5 k IU if sun exposure is low) • Fish-oil for ≥1 g EPA/DHA • Quality multivitamin/mineral + extra magnesium • Collagen (~15 g) + vitamin C for connective tissue/skin During the PMS week, allow a “diet break” (eat at maintenance) to tame cravings; menopausal fat-gain is modest (~3–4 lb over several years) and managed with the same protein-plus-lifting approach. Adequate sleep, stress management, limiting heavy alcohol, staying generally active (steps, walks) and choosing minimally processed foods amplify every training-and-nutrition tactic above.
Omg. An actual conversation with a nutrition and fitness expert that didn't leave me confused!!!! WHAT?!?!?! Thank you for speaking with Alan (never heard of him before). I was hesitant to even start it because I thought, well, more confusion 😫 As a 52 yr woman and stepping into the next change in my body, I'm in a student phase in learning how to navigate it. Lots of gold, clear, science backed information was shared. I can't state enough how grateful I am for this conversation!
1) Maximize protein synthesis 0.2 to 0.25g per lb of bodyweight per meal 2) Protein timing before or after workout doesn't matter as long as you get 0.7g per bodyweight of protein. It all evens out at the end of the day. 3) Fasted vs unfasted cardio doesn't matter as long as calories are the same, no difference in fat loss. 4) Vegan diet vs omnivore diet. No difference in muscle size and strength in 12 weeks. As long as 0.7g per lb of bodyweight. Even if Vegan diet had significantly less BCAA's (amino acids). Shows that resistance training stimulus is a robust stimulus. Caveat is untrained participants 5) Offset inflamation of sleep deprivation with exercise **theres more, i havent finished it**
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
In a world flooded with nutrition myths and fitness gimmicks, it’s refreshing to hear Alan Aragon distill evidence-based clarity. This conversation is gold for anyone tired of chasing trends and ready to focus on what actually works. Respect for bringing real science back to the table.
Really want to thank Alan for sharing his experience with quitting alcohol🙏🏼
Is anyone else just getting bombarded with YouTube ads or is it just me? I’m getting one like every few minutes and it’s painful to try to get through the whole podcast. I know it’s a free show but dayum.
PLEASE get Alan and Dr Stacy Sims on the same podcast to talk about women's health!
Love how this video finally explains that you can lose fat and build muscle at the same time — if your nutrition is on point.
Alan has been one of the best speakers on nutrition since the 2000’s.