Why ONE DIET Won’t Work For Everyone… | Alan Aragon

Today we’re joined by Alan Aragon, a nutrition researcher and educator with over 30 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. His notable clients include Stone Cold Steve Austin, Derek Fisher, and Pete Sampras. In this episode we talk about the various approaches to dieting, and Alan’s recommendation which he calls “Flexible Dieting”. We also dive deep into protein (consumption, timing, and types) as well as other aspects of the complex world of nutrition. Get your pen and paper ready because this one’s a doozy…in the best way possible! Links for this episode: Alan's AARR Research Review: https://alanaragon.com/aarr/ Alan's book "Flexible Dieting": https://www.amazon.com/Flexible-Dieting-Science-Based-Reality-Tested-Maintaining/dp/162860137X/ref=sr_1_1?crid=IR5GL3NYYHNI&keywords=alan+aragon&qid=1678919271&sprefix=alan+aragon%2Caps%2C154&sr=8-1 Study: How much protein in a single meal can be used for muscle building: https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0215-1 Study: Animal vs Plant Protein: https://pubmed.ncbi.nlm.nih.gov/36822394/ Quorn Protein: https://www.quorn.us/mycoprotein Study: SWAP MEAT: https://med.stanford.edu/nutrition/research/completed-studies/SWAPMEATstudy.html Chapters: 00:00:00 - The importance of flexible dieting 00:02:44 - Flexible dieting explained 00:06:30 - Nutrition isn’t black and white 00:10:12 - Total daily protein intake 00:15:53 - Protein for longevity as you age 00:26:33 - Aging isn’t linear, it’s exponential 00:28:28 - Ideal protein intake for sedentary individuals 00:30:42 - Ideal protein intake for athletic individuals 00:32:38 - Grams of protein per meal 00:37:04 - Eat protein earlier in the day 00:40:39 - Pre-bed protein to increase muscle mass 00:45:49 - Intermittent fasting challenges 00:56:48 - Osteoporosis in women 00:57:33 - Acute anabolic timing window 01:13:07 - When to have protein for an early morning workout 01:17:04 - When to supplement with creatine 01:19:04 - The best types of protein (animal vs plant) 01:34:50 - Nutrient deficiencies in vegetarians & vegans 01:41:37 - The controversial topic of transgendered sports 01:43:10 - Outro