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The Science of Losing Body Fat | Alan Aragon

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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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  1. People have different reasons for different types of diets all diets micronutrients, maybe detrimental in one form to someone with a health condition. Everyone does not have to eat loads of carbs. If your body responds well then eat them. One size does not fit all.

  2. Hi Dr Gabrielle I see you're very open minded and willing to reach out to people holding views that somewhat conflict with yours. Maybe you could set up a podcast with Georgi Dinkov, Tim Berzins or Kyle Mamounis, former zero carbers close to Ray Peat's school of thought.

  3. Lmfao at all the anti-carb phobics massaging themselves with ignorant misinformation in these comments.

  4. Great chat and I love that carbs are celebrated and not demonized. Seriously no one ever got fat eating too much fruit and I lost 80 pounds by eating fruit and oatmeal every day and have kept it off for 7 years. I did it on low fat. Now I'm an endurance athlete and my body requires those carbs too feel good and run optimally.

    Your content is so amazing and I appreciate the service and knowledge you give us so much. Thank you!

  5. This is a L O N G video. I had zero control over ice cream and I found how to stop eating it . I'm loosing weight now and just realized another important element- – – eat less.
    I eat OMAD and just realized I was eating too much ground meat and boiled eggs so I cut it down and continue to loose weight.
    I train MOST days resistance and cardio with zero carbs.
    If this Dr. wants to convey good information I wish she would make a 5 minute video summarizing her ideas because I have no interest in listening to this for over an hour.

  6. What to understand anymore? Its too much confusion! For example Dr Satchin Panda say that its very Important when you eat your carbs, because melatonin inhibits pancreas secretion of insuline, soooo, you need to eat carbs during day time, not at night or whatever you want as Alan Aragon say! Satchidananda Panda, PhD Professor, Regulatory Biology Laboratory, Rita and Richard Atkinson Chair. So he is as well top notch in terms of biology…I dont know whom to believe anymore…

  7. 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.

  8. Wrong again. Going zero plants was "easy" after I went through "carb (sugar) withdraw" and my carb cravings stopped. I have been strict zero plants, no fruit, no greens, and no milk products. And eat meat, and eggs, and I do not miss carbs at all. So, it may be hard for you to maintain a diet of zero plants but I am not addicted to plants or sugar, it has become easy for me.

  9. I agree with the overall message but timing of certain macros do matter. If you do fasted workouts with zero glycogen and jack up your cortisol and don't eat for extended periods after a workout your body will suffer. But if you are smart and drink carbs during/after workouts as well as eat protein soon after, you will develop anabolic hormones for better metabolism and muscle building

  10. Thank God for this video
    I love carbs
    But because of keto n low carb trend was depriving myself
    But now heck it 😆
    Oats fruits ❤️🙏

  11. Whoa, didn't know this was already up on YT. Thanks everyone for watching this vid! Of course huge thanks to @Dr. Gabrielle Lyon for the great conversation. Those asking about the calculator, it's at the following link: But please note that it's at best an educated guess (like all calculators). The utility of such calculators is limited to those who either a) want to know what their hypothetical needs are at a different bodyweight and activity level, or b) individuals who have no clue about the caloric intake that maintains them…. If you know what currently maintains you, then simply adjust up or down from there (if needed), no online calculator necessary. Cheers, everyone.

  12. Would be great to interview Georgi Dinkov and Kyle Mamounis 2 nerdy former zero carbers.

  13. There is no way I would use carbs to lose body fat. Carbs are absorbed by the human body as glucose/sugar, and all carbs will raise blood sugar. Calories in calories out in my opinion is a bull spit con job. A calorie is a measurement of heat in the science of physics. It has nothing to do with nutrition or fat loss. The human body doesn't have calorie receptors, it has hormones. And you can't out-work-out a bad diet. The human body is storing the food eaten as fat, (depending on what the person eats) or it isn't. Period. I think Charles Poliquin is correct when he said winning the war on body fat is winning the war against insulin. All carbs raise blood sugar and insulin and puts the human body into fat storage mode. Period!

    According to Dr. Eric Westman, a person doesn't have to work out to lose body fat. He said to to lose body fat, just cut your carbs to 20% of your diet every day. He said, you can work out, but it is not needed to lose body fat, fat loss apparently is "all" about the carbs.

  14. 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!

  15. 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?

  16. I’m glad you got to interview Alan. He is THE MAN when it comes to fat loss, body composition, diet and nutrition. THE BEST in the fitness industries. 👏

  17. Please when you do a podcast try to specify the age you are really adresing because some of your advices and suggestions may do big harm for some age groups. ALSO dr you are wrong about cholesterol and stature fat.Cholesterol indeed does not cause heart disease but saturated fat does. Please check Huberman and Attai podcast and understand the facts. I am not a vegan or vegetarian or fish only or meat only or carbs only eater but I know surely that eating saturated fats is not so good.

  18. I'm trying to make sure I'm eating enough protein, but my resting heart rate increases to 65. When I lower my protein it goes down to as low as 54. Can you please let me know if this is normal.

  19. The binder of notes just reveals things about you to me (all along all of what you say and ask).

    Rather exciting… rather just awesome. Thank you young lady 🙂

  20. I really like seeing the binder of notes before you. Not sexually, but it just excites me about you..

  21. Dr. Gabrielle Lyon, thank you for looking your more natural beautiful in contrast to you your supplementation. Yes, my qualifier is that I am here for the nutritional information, but I do not discount that of which I see of you. Those Botox lips were totally unbeautiful for you.

  22. 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.

  23. 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.

  24. 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

  25. @42:00 made me laugh. As you are telling people to eat carbs (while not specifying which carbs). Then to say Zero carb isnt sustainable, well neither is a caloric deficit, Sooo, people will just get fat again. Shocker.

  26. Just started watching and after the intro im perplexed, is this only for those who are metabolically healthy? bc the aggregate of people, in the US at least, are not that. Plus those same people hear the word "carbs" and they think bread.

  27. As long as adequate protein (2gr per kg) is there and overal calories are in deficit this is key. Then carbs or fats dont matter its pure personal preference.
    I eat carbs in all my meals. Protein and overal calories dictate success. Rest is details

  28. Love the podcast. This is extremely helpful. Would be great to have the reference do David Galvin's online calculator and It wasn't clear to me if when in fat loss mode, do you keep your dailly protein requirements and reduce the calories of Carbs and Fats to hit your target caloric expenditure daily or weekly ? In my case My daily requirements are in the 2100calories but my target weight is 200lbs which means 200g of protein per day which is a lot. That represents 800 calories. To loose a pound a week my weekly expenditure has to be reduced by 3500 calories so out of a total of 14, 280cals per week that takes me to 10,780 divide that by 7 days and we are at 1540Calories per day. But with 800 calories of protein that leaves 740calories of Carbs and Fats which is very difficult to meet without going full keto…what am I not understanding or is this right ?

  29. Super awesome collab ! Love his nonbs ,simple digested approach on the fundamentals.

  30. Is it better to lost fat to trim fat stores (stomach) prior to gaining mass, or better to gain mass then attempt to lose fat?

  31. Alles sehr schön. Aber zuerst zusammen die Nummern 10 und 1. Eine empr.ONLINE Brünette und eine anderev Blondine. Es wäre unfair, wenn ich 4 wählen würde

  32. "It's a matter of incurring a caloric deficit by the end of the week".

    Funny how I lost 30 lbs by increasing my caloric intake by ~700 kcal per day (and I also moved way less). The amount of eat only has limited impact and only when certain factors are met.
    I'm sorry, but I can't believe CICO is still taken seriously.

  33. 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.

  34. Alles sehr schön. Aber zuerst zusammen die Nummern 10 und 1. Eine empru.ONLINE Brünette und eine anderec Blondine. Es wäre unfair, wenn ich 4 wählen würde

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