Maximizing Muscle Gain and Fat Loss: Evidence-Based Strategies | Alan Aragon | The Proof EP
ฝัง
- เผยแพร่เมื่อ 8 มิ.ย. 2024
- Looking to lose weight and gain muscle with science-backed insights? Tune in to Episode #296 with nutrition researcher Alan Aragon to unpack the nuances of achieving optimal body composition. You'll gain a deeper understanding of how to effectively use nutrition - balancing calories, protein, fats, carbohydrates, and even alcohol - to enhance your physique.
👇 Visit The Proof website for the full show notes and supporting studies. 👇
theproof.com/podcast/
Alan Aragon is a highly esteemed nutrition researcher and educator with over three decades in the field. As a trailblazer in evidence-based nutrition for the fitness industry, Alan's work has profoundly influenced nutrition and exercise practices. His extensive experience includes authoring the influential monthly research review (AARR) and co-authoring seminal works in sports nutrition. With his deep understanding of diets and body composition, Alan offers invaluable insights for anyone looking to optimize their fitness and health through scientifically grounded nutritional strategies.
In this episode, discover the crucial role of resistance training, the importance of supplementation, and the myths around fasting and keto diets in muscle building and weight loss. Alan's expertise will empower you with practical, science-backed strategies for sustainable body composition changes, whether you're looking to lose weight, build muscle, or both.
We discuss:
0:00:00 - Introduction
0:03:34 - How Alan Aragon's Passion for Fitness Shapes His Evidence-Based Approach
0:07:32 - Debunking the Anabolic Window: Fact or Fiction?
0:12:28 - Impact of Meal Timing on Body Composition: A Scientific Analysis
0:22:51 - Comparing Fasted vs. Fed Resistance Training for Muscle Growth
0:25:38 - Understanding Amino Acids in Muscle Protein Synthesis
0:32:16 - Protein Needs Across Ages: A Comprehensive Guide
0:39:16 - Evaluating Amino Acid Supplementation at Varied Protein Intakes
0:41:53 - Calculating Optimal Protein for Different Age Groups and Body Weights
0:47:33 - Linking Protein Intake with Body Recomposition: A Scientific Perspective
0:59:32 - Methods to Determine Your Fat-Free Mass Accurately
1:03:24 - Muscle Building: Ketogenic Diet vs. High Carbohydrate Diet
1:09:23 - Energy Balance vs. Carbohydrate-Insulin: Diet Models Explored
1:15:00 - Keto Adaptation and Insulin's Role in Weight Loss Explained
1:24:53 - Investigating the Rise in Overweight and Obesity Since the 1960s
1:32:20 - Optimal Fat Loss Strategies: A Science-Based Step-by-Step Guide
1:40:50 - Does Starvation Affect Metabolic Rate? Scientific Insights
1:48:58 - Integrating Fasting into Your Weight Loss Strategy
1:54:40 - Personalising Diet Plans: The Flexibility of Dieting
1:57:13 - Protein Intake and Longevity: Finding the Optimal Balance
1:59:47 - Soy Protein: Health Benefits and Controversies
2:09:42 - Protein Sources and Their Impact on Cardiometabolic Health
2:17:04 - Tailoring Weight Loss Programs for Maximum Satiety and Effectiveness
2:24:40 - Examining the Safety of Intermittent Fasting for Women's Hormonal Health
2:32:31 - Effective Supplements for Enhancing Body Composition
2:38:14 - Alcohol's Impact on Body Composition: Key Facts You Should Know
2:46:08 - Conclusion and Key Takeaways from Our Fitness Science Discussion
Connect with Alan Aragon:
- Instagram: / thealanaragon
- Twitter: / thealanaragon
- Website: alanaragon.com/
If you have any additional questions you would like answered in the future, let me know in the comments.
Sponsors:
If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon.
Stay hydrated with LMNT - a meaningful dose of electrolytes in a science-backed ratio. Receive a free LMNT sample pack with any order when you purchase via drinklmnt.com/simon
Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order.
Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon.
Simon Hill, MSc, BSc (Hons)
Creator of theproof.com and host of The Proof with Simon Hill
Author of The Proof is in the Plants
Watch the episodes on YouuTube or listen on Apple/Spotify.
Connect with me on Instagram, Twitter, and Facebook
Download my complimentary Two-Week Meal Plan plantproof.com/mealplan and high protein Plant Performance recipe book theproof.com/performance/
Big thanks to Simon for having me on the podcast & doing such a stellar job of hosting the interview - and thanks to all of you here for tuning in.👍🏼
Great info, much appreciated!
Any time!
Respect ❤
I loved this interview! I am a 43 yo mother of three kids, two with disabilities, very low body fat but also low muscle. Extremely fast metabolism. I am trying to eat more protein and wear weighted vest even if I can’t find time to do weight bearing activity. Will these actually help?
@@rivasoucie It's better than nothing, but simply wearing a weighted vest during activities of daily living it will not sufficiently challenge the upper body. At minimum, you'd need to engage the muscles involved in pushing and pulling movements.
This video is THE most useful, science-backed, up-to-date, and content-rich information I've ever seen. So actionable, PHENOMENA! I've watched and read countless hours of fitness diet content, this is the best :)
I agree!
Totally agree! Needs to be shared and taught in public schools across the masses.
I'm a 66 year old female under 20% body fat with osteoporosis, that was a on a very low protein diet for a year and realized I lost a LOT of muscle. Just walked an hour a day. Skinny but weak. Started reading about osteo-sarcopenia which is scary. Started resistance training and increased protein. I want and need to 'wring every drop out of the towel' while I can and put as much muscle on now. Trying to maximize my weight training and if I'm going to work out hard I want to wring a much out of my nutrition as I can. But seems no studies on training and nutrition in post-menopausal women.
Are you on HRT? This is the only thing that has taken me out of the osteoporosis category ay 47.
Look up Dr Stacy Stims. Simon interviewed her twice. She has fabulous work specific for women pre and post menopause.
Keep up the great work!
Look up Dr Mindy Pelz.
Protein is what our body needs to repair damaged tissue and build muscle, and I'm a firm believer animal protein is far superior
Actually, I think there are. Bottom line: more protein and strength-training.
The moment we didn’t even know we were waiting for
At what level of protein intake do you need to worry about the kidneys. For future podcasts. Thanks.
One of the best Interviews I’ve seen on these topics. Thank you!!!!
Glad you enjoyed it!
As always, Simon giving us the best 2hours and several minutes ❤ amazing conversation.
Glad you enjoyed it!
Great freaking questions!! Loved this interview and should be a mandatory listen for the entire population tbh. These concepts should also be taught in school to prevent disease and to help curb the obesity epidemic.
Thank you for this excellent and comprehensive interview. As an older woman I am very concerned about optimizing my lean muscle. I read a lot about this topic, and this interview puts the information together in a very practical way.
You’re welcome
Thank you for this interview. As a post menopausal woman I find all the conflicting dietary information so confusing and so many drs working in this space promote animal protein and keto and then add the fasting on top of this. Mindy Pelz says, “the magic happens after 13 hours” and pushes 3 days fasts…. Also interesting that recomping is just about impossible unless you’re young and fit. Interesting. Again thanks. (From Burleigh Heads Australia - don’t forget about us 😊)
@@daniellepomeroy8410you nailed it!! From a post menopausal woman in Sydney!!
You know this guy know his subject by how many times he say i dont know or this is" a grey area".... Very informative. Good job both❤
watched at x1.25 🤭
Great content. Thank you!
Awesome episode with Alan Simon!
Alan, thanks for being real and down to earth, much love to your family 🙌
Thank you so much, Erick!
Awesome episode, great stuff
Great show and info
“Get them both right” yes, and don’t forget the third and possibly fourth steps of muscle synthesis. Sleep and stress management. You need the stimulus (resistance training), the raw materials (protein), the actual building (sleep), and if you’re chronically stressed the best results will not come forward
Please check out Dr. Gabriella Lynn’s she’ll address that 😊
Fantastic interview.👍👍
Wonderful video. Thanks
I purchased plant protein powder while the show was going on, lol. I'm obese looking to retain as much lean mass as I can while losing weight. Thank you for the informative discussion!
Ketogenic diet will help. A carnivore diet will do wonders.
@@brucehall3214 I've lost weight on both keto and high-carb diet, both work for weight-loss, but keto left me flatter and weaker during workouts.
@@brucehall3214you should listen to the video 🌱
@@brucehall3214 Fast lane to an early grave.
@@ToniCroX nonsense!
Great video. Many thanks for this Simon. As a side note without seeing any research on this, I have heard that one long term potential issue with long tem keto is the development of glucose intolerance. That means if you ever fall off the keto wagon and start consuming much more carbs beyond the acceptable keto carb threshold, you are more likely to become insulin insensitive which can have downstream effects on increasing your risk of accelerating insulin resistance, prediabetes, and T2D. That totally defeats the purpose of why most people would monkey around with a keto diet. Also Layne Norton has pointed out that semaglutide dramatically increases insulin, but successfully causes far loss when used to treat obesity, totally debunks the carb-insulin model of fat gain. And from what I understand such a low carb diet could potentially be detremental to your gut microbial health given that it could dramatically undermine fibre intake and starve important gut microbes. As you already know Simon, of paricular concern here is if you starve Akkermansia muciniphila of food, it will cannibalize your gut lining, which can lead to leaky gut.
I personally experienced new-onset insulin resistance after about 6 months in nutritional ketosis. Now I cannot eat any carbs, even berries, without a huge spike in my glucose. If this persists or becomes worse, my physician is considering starting me on metformin.
Thanks your comment is important, what about carnivore, they purpot it's the proper human diet. Do you reckon it could have similar consequences also no fibre, they say plants are anti nutrients
Well said. I mean, ketosis is an amazing survival mechanism, but it doesn't mean:
One, that it's optimal to rely upon said mechanism for long periods of time, and
Two, that in a modern food environment where carbs are widely available that its "optimal" anymore... if it ever was.
oh, no. i'm afraid. so scary!
Love the new set, the production quality and aesthetics are off the charts. Small criticism for my personal taste: the moving (panning) camera view is a little distracting, I found myself paying attention to what the camera was doing instead of listening to the guest. Thanks for the valuable interviews
What an interessant listening! When talking about overweight people, I recognise that lots of them actually eat very little and might have compromised metabolic rate due to constant dieting. What are your thoughts on that?
Search up the full text of a study titled, “Discrepancy between Self-Reported and Actual Caloric Intake and Exercise in Obese Subjects” by Lichtman et al, 1992. The full text is available in the New England Journal of Medicine. I also discuss this study in the ISSN position stand on diets & body composition, it’s free full text, see the section titled, “Mechanisms governing changes in body composition vis a vis diet alterations”
The issue with alcohol is that there is no point in consuming 1-2 drinks because unless you’re a 110lb girl, you feel nothing at that dose. If I’m drinking and trying to feel that sense of well being alcohol provides, it takes 3-5 drinks, depending on alcohol percentage. At that point, you’re ruining your health, so might as well stay away completely.
I say the same thing when asked about why I abstain from drinking....
Some people like wine or beer, even aside from its psychoactive effect. I can have one glass of wine with dinner and enjoy it.
I live in Italy… a drink (usually wine but can be a beer) is to enjoy the pairing with the meal, not getting drunk. I rarely have more than 2-3 oz once a week, usually Sunday (the day of family /friends gatherings with an elaborate meal).
I think the alcohol overconsumption is unique to certain countries, because of psychological factors. I mean, **you’re not cool if you’re not drunk! Also, lack of mental healthcare is a factor
**I say this as an American (ahem, a Texan. It’s a different breed of American, yehaw) that paid a lot for healthcare in the US.
Great conversation guys, keep it going. Long life to science 💪
Superb!
thank you Simon ,you are Amazing
You’re welcome. Alan packs a big punch!
Excellent information here…I especially appreciate the discussion of soy for women. So important that people know it’s healthy in organic form.
When Alan said there’s no downside to consuming too much protein, I thought of Dr. Gregor and those who similarly feel too much protein can cause cancer. Chris McAskill seems to agree with this opinion, someone I respect. But I respect many others, including Alan in this interview!
I wonder if the difference is that Dr. Greger is presenting healthy lifespan ie healthspan rather than endurance / muscles training regardless of life expectancy. I believe bodybuilders don't do so well. Not sure if I've fully explained this but hopefully you've got the gist. Or someone might add to it. Apparently if protein stimulates IGF-1 growth hormone which is supposed to cause cancer then too much protein even if plant protein should be restricted.
Yes, you made a good point. Maybe he was saying too much protein can’t hurt in terms of building muscle, but wasn’t talking about longevity. Many experts in the plant based world feel the protein RDA isn’t sufficient in terms of general health. Is 1.6 grams too much for those of us who simply want to do what’s best for our health? Or are we doing the opposite by increasing inflammation? Simon has likely had enough of the Protein Discussion, as he has done his best to provide us with numerous interviews!
The mention of no downside to high-balling protein is in the context of muscle growth/fat reduction. There are obvious practicality and feasibility limits to sustaining very high protein intakes. However, the threat to longevity is dubious, considering the reality that improvements in body composition directly translate to improvements in health (& by extension, longevity). Continual or progressive fat mass accumulation is not conducive to longevity - let’s keep that distinction clear.
The longevity research niche has its fair share of Superman-sized speculative leaps. If you wanna hunt the big game of longevity antagonists & not miss the forest for the trees, target variables that manifest chronic or non-communicable diseases (NCDs), which cause 71% of deaths globally. Cardiovascular disease (CVD) is the predominant NCD, so program to mitigate CVD. Other tools in the longevity toolbox include getting better sleep, training & recovery, better body comp, better dietary choices (without getting neurotic & compromising psychological health).
For most populations engaged in exercise training, optimal protein intake lies somewhere between 1.6-2.2 g/kg (0.7-1.0 g/lb). For those who are highly overweight/obese (or underweight), base protein on target or goal bodyweight, and you’ll land in the right ballpark. For those who want to low-ball protein for whatever reason, I wouldn’t dip below 1.2 g/kg during maintenance, or below 1.6 g/kg while dieting.
With that said, I’d encourage those interested enough to read a couple of publications, which take deep dives into this topic. Just drop the following into google for the free full text (there’s a good section on liver/kidney concerns):
PMC5477153
Also, give the high-protein diets section of the following paper a read (I wrote this in 2017, the conclusions are still valid):
PMC5470183
@@TheAlanAragon I really appreciate the lengthy reply - thank you so much! I’ll start reading.
@@wallyrbcsure thing, happy reading👍🏼
Alan is THE MAN. Long time fan, been following him since T Nation days.
I’m interested in a resistance training study with the following parameters: carb eater fed and fasted, low carb fed and fasted, carnivore fed and fasted. My guess is the lower your reliance on carbohydrates for energy the less the fed vs. fasted state will matter.
Zach Bitter is probably the most misunderstood endurance athlete ever! I was beyond interested in how he performs at an elite level at ultra distances, so I started watching interviews with him to get a better idea of his approach. Drum roll please!!!! He is only low carb in his off season. When he’s in a training block, he eats carbs for performance. When he’s competing, guess what, he eats carbs! His method of “low carb” is basically metabolic flexibility, so he is an efficient fat and carb burner, which reduces his overall reliance on carbs during races. So he consumes 60g of carbs per hour during races, compared to less fat efficient athletes that are aiming for 90g carbs per hour during the race. Hardly low carb, but still interesting
Female in early 40’s. I trained harder in 7 weeks and ate more protein with added intra workout intake, lost 4 lbs of fat and added almost 5 lbs of muscles. Started working out since 2018 and not a newbie. Before the 8 weeks period I just went through a 6 week fat loss phase. Overall in 3 months I lost 8 lbs of fat and gained 3 lbs of muscles. Scans are done via dexa.
Great as always ! But it would be awesome if you could put the studies you're talking about... Thanks Simon for your work !
Noted! My teams onto it
@@TheProofWithSimonHill Cheers ! I'm French so I struggle to understand the name of scientists each time and I spend more time searching the studies than listening the podcast🤣
I wish you would also interview Zofia Clemens PhD researcher from ICMNI [International Center of Medical Nutritional Intervention] to inform viewers about alternative well documented “evidence”.
I found the alcohol discussion extremely interesting. Alcohol these days is the new Villain and has replaced sugar. It’s become a trend for many to talk about giving up alcohol, calling it toxic, even though they themselves are far from being problematic drinkers. Alan’s comments were very balanced, I thought. No need to tell me about the new Canadian guidelines - I’m aware!
@@CatholicClips-gz3ct For sure and I get that. But many people are in fact able to enjoy it in moderation and find it relaxing and a pleasurable part of life. Nice to hear it not being villainized for once.
As always Simon...Amazing episode ,plants for the win..... 💪
Absolutely
Wow. Amazing episode and I wish everyone would listen to it. Nothing drives me crazier than the keto diet. I have friends who have been significantly overweight for twenty years, but they continue to stick to this diet because they initially had success when they first tried Atkins.
Beside all health related stuff I never understood why it was ever advertised to fat people ie people with appetite issues - keto is insanely hard (unnecessarily ofc) even for someone with high self control in that regard. Add on top various symptoms that make your waking hours miserable...
If someone wants a 'fad' diet IF is so much better since you eat whatever fits your macros and the meals are satisfyingly large
You do realize a ketogenic diet (carnivore primarily) is our species appropriate diet? It’s proven by stable isotope testing that this is our natural state. Failing to eat like a human will cause all kinds of problems.
Might you also have friends who have lost weight and maintained that weight loss on a ketogenic or low-carb diet? In both cases it’s anecdotal info and people often see what they want to see, even choosing and/or ignoring friends whose behaviors based on their established beliefs. Cognitive dissonance is hard to face.
@@bonnieschmidt5882 No. I don’t have a single friend who has lost and kept weight off due to the Keto Diet. And time will tell about the impacts this diet will have had on their health, putting weight aside.
@@wallyrbc Hmm…we’ll, I lost 80 lbs and have kept that weight off for years. Maybe we can be friends? 😉
.7g/lb is the goal and there are a lot of people in the fitness world who recognize this as true, and recommend 1g/lb bodyweight intentionally due to potential measurement errors and the margin of error of grams protein on the label vs actual in the package. And most people are not weighing their food and “eyeballing” how much they ate and generally overestimating actual protein consumed. 1g/lb bodyweight leaves room for those errors and still hitting .7g/lb
In relation to the NEAT discussion re slowing down the metabolism, has there been a discussion on the exercise paradox (Tanzania tribe) at all? This is one that has me scratching my head that's for sure, but perhaps Alan is touching on this as well?
Only part way through. But I'd love to see this guy go head to head with Ben Bikman.
Of course, as a 68 year old retired, overweight woman, his data of young competitive weightlifters will never apply to me.
Plus, I wish he gave more details, when speaking of studies, than just 'carbs' and just 'protein.' The classifications make a difference.
so IIIIIIIIIN for later. YEAH, SCIENCE!
Fantastic episode!! Covered so much information in such an understandable way for us that are not scientists. Thanks so much to both of you for putting it together!!❤
Would I base protein off lean body or scale weight ?
I wonder if there would be any interest discussing the impacts of not eating breakfast, missing the protein target and not enabling MPS.
Simon this was great. Can you and your team please do a video about protein and bone loss or bone development? I have osteoporosis and have been following Dr John McDougall's advice to limit protein because he cites research that states excess protein causes bone loss. He even recommends in cases of severe osteoporosis to restrict legumes because of their protein content. Yet I know there's other research supporting the use of protein supplement for bone development. Please please help! I'm so confused!
lmao! Dr. McDougall recommends 30-40g of protein per day.
Simon Hill has done many episodes on protein.
"How Much Protein do We Need?" Stu Phillips & Chris Gardner interviewed by Simon Hill.
"Bone & Muscle Loss Solutions with Simon Hill" -- Hack My Age channel -- (geared towards women over 50.)
Protein is definitely the key .. I’ve tried all the diets and getting your protein intake up is why certain diets actually work… u can do it eating carbs and fat but just reducing both and inc protein
Any ideas about putting on lean body weight by eating plant based foods will be highly appreciated....
Do resistance training consistently multiple days a week and eat enough calories from whole foods.
Thanks for discussing in-the-weeds topics! I need help tracking Carbs, don't know what that term includes. Currently logging foods into software; it states Total Carbs - Fiber = Net Carbs. So which number equates to the word CARBS in your podcast? Thanks.
Net carbs!
@@TheProofWithSimonHill Thank you!
Always NET carbs, grade 1 in health training,
Increase of per person sugar/HFCS consumption? Could the entailed increased calorie consumption, even adjusted for substitutions, rise to a level that would account for our obesity trend?
How would I achieve 1.6g of protein per kg if I don't want to count it? Just by instinctively eating.. Is there for example some food plate distribution analogy or anything similar that could help to build my intuition? Let's say that I prefer to eat whole food plant based. How do I get that 1.6g of protein just by intuitive eating?
Around the 1:28:00 mark you talk about how people like to compare photos from decades ago to today and compare body size. A factor that often gets left out of the conversation is smoking cigarettes. Obviously a terrible habit but....nicotine is great for appetite suppression. It is definitely an important variable to the thinness of past decades.
I have lost 8-10kg in 2-3 months whilst getting stronger and keeping most of my muscle (arms bigger).
Have bad back so have had to do small intervals of walks/water movements, light resistance bands...
Intermittent fasted 18 hrs, eating small high protein meals (all clean foods). Small amounts of carbs (mainly sweet potato and brown rice).
I am convinced If my back was good, I'd be much leaner and bigger.
Int. Fasting is hard but incredible.
Before int. fasting
I had been eating small clean meals for months and lost little weight.
What a freaking trove of knowledge.
😂 Simon’s “make it make sense” moment regarding our food labeling having both oz and grams… fam we don’t know either. Measurements make no sense here at all 😂.
I just listened to an interview Alan did with Dr Simm? I believe her last name is. He said there was not difference in performance between fasted and not fasted training. Did I hear him correctly? He said now there is.
So saturated fat might increase testosterone, but what is the effect on sperm quality? And do they have any studies with sat fat from veg vs animal sources?
Great interview. I found the discussion about carbohydrates and insulin informative. So glad Simon asked if there had ever been studies injecting insulin to induce fat changes. I had never known that bodybuilders had done that in the 90s. Between that and the fact that GLP-1 drugs raise insulin, the whole "insulin makes people fat" hypothesis should be debunked.
Word on the street is cold plunge prior to workout. Have not personally trialed this as prior to my workout it seems like freezing my ass of would suck. But can’t knock it til I try it, so maybe someday I’ll experience the benefits
I do not think that hauling around excess amounts of muscle is good for longevity. It isn’t a normal physique.
I'm curious what protein target would be if you wanted to gain weight. I'm 7 months postpartum and breastfeeding. I lost almost 10lbs in the first trimester and only gained about 20lbs overall. I'm about 8 lbs under my pre pregnancy weight now and can tell I've lost a lot of muscle (basically my entire bum lol). I'm currently trying to eat enough to stop losing weight while taking care of my 22lb son who loves being carried around. I want to start exercising again but am worried about more weight loss (5'8 and 127lbs)
What caused the weight loss
@@tsebosei1285 I had an over supply of breast milk and my baby was a big time contact sleeper after about 2 weeks. So if I didn't have a snack or meal nearby it could be up to 90-120 minutes until he woke up. Also he loves being carried so I spend at least 1-2 hours a day with him in the carrier plus just carrying him around without it and he always has been in the upper 90th percentile in weight and height. When I was pregnant nausea and food aversions prevented me from gaining much weight though baby was normal weight of 7.1 lbs born at 38 weeks
What caused your weight loss ?
Focus on increasing your calories where you can
@@eliteboxfitness I explained in another comment but basically nausea and food aversions resulted in weight loss from lack of calories in first trimester and almost half of the second. My total weight gain over my normal weight was only 20 lbs which isn't much when you account for the baby, placenta, fluids. Postpartum breastfeeding can burn up to an additional 700 calories per day. When you're deciding between sleeping and eating it's easy to not eat enough. Later on if I didn't plan appropriately I could get stuck on the couch for a contact nap up to 2 hours during a time I'd normally eat making it easy to miss a meal and just have a snack. My son also loves being carried so carrying a 15 to now 22 lb baby up and down the stairs in a three story townhome trying to get things done or outside to get fresh air for a few hours a day. At about 4.5 months I went back to my work from home job so between work, nursing, caring for baby outside of working it can be a lot to juggle and self care can be hard. I've also not been very good at eating large quantities at once so used to eat more like 4 meals pre pregnancy. Basically I just have found I need to be more intentional and plan ahead. Even then though I find it hard to eat enough calories to keep up with calorie loss from breastfeeding.
@samanthab5006 yeah a lot of hurdles there for sure..view your journey to increase lean mass as your own experiment. You're right about intention and planning ahead. It's essentially the only way with all our individual hurdles. Don't give up and enjoy the experiment
1:06:12 carbo hydrate, they hydrate muscles
And protein continues to be harmless or harmful, depending on who ya ask. :-)
True! I'm on Dr. Greger's page mostly because 1.2 to 1.6 g protein per lean bodyweight is too much for me. Just can't eat enough and I'm definitely not interested in protein powders.
And I feel that if one has to resort to protein powders to reach your target then maybe the target is too high?
Not true at all! There are plenty of studies which shows higher proteing intake such as 3 grams per kg or 2 g per pound did not show any detrimental effects. This doesn t mean anyone should eat 2 g per pound it s not necessary for most the people but it also doesnt mean if they are people who eats a lot of protein will provide any harm. I dont know who dr geiger or whatver his name is butnif he is claiming that 1.2 grams of protein are bad for you...well good luck to listen to that Bs. Also it seems that you did not get what this man said. 1.6 g per kg is optimal for acrive people whos primary goal is to build muscle. Foe general health he recomens 1.2 g per pound. If you have difficulties to eat 1.2 per pound I am sorry that doesnt mean protein is bad 1.2 protein is reachable and you are probably well under 1 gram. That s an issus and you might want to fix that. Maybe make wiser dietary choices. There are plenty of protein sourcez so even if u dont like.protein powders you can still.easily achieve 1 g per pound. Good luck.
@@daniellepomeroy8410 Nah, it's just hard to get enough plant based protein when you don't like eating them. It's good if you have no time to eat also because it's better a protein drink than fast food because it's quick.
Just look at your ideal body weight charts online for your age , sex and height
Ask about Hi Fructose Corn Syrup as the EVIL in "Carb"
Dr. Janish has all this more succinctly in his e-book.
Great interview. But in 1h when he talks about dexa scan for estimation of lean and fat mass he is not right. The really gold standart is MRI. See for example the work and studies from AMRA medical.
I actually said the 4-compartment model would be considered the gold standard for body composition.
Great talk. As an endurance runner, I also hear about the post exercise carb window to replenish glycogen and aid recovery. The info given to me was 15 minutes immediately after exercise is the greatest opportunity for your body to rapidly process and replenish glycogen, and that efficiency decreases every 15 minutes after after that. And ideally a you want a carb to protein ratio of 4:1.
There is extensive research and studies that prove the insulin theory. Low carb has been prove to be beneficial for health.
Why are people still talking about BCAAs and not EAAs?
Cravings!! It’s about the bacteria in the gut. When you balance the gut bacteria the cravings go away. They are driven by gut bacteria imbalance…overgrowth of yeast, h- pylori. Take a functional medicine approach.
I love the endless re-packaging of old gym bro wisdom. This whole thing seems like a great justification to go stock up on animal products. Toss in a little nuance about white meat being better than red, sure. But what's really the takeaway here? Protein = good; and the more the better.
1:39:21 to be continued
I lost all the fat that I need to lose, now I want to put on lean body weight without eating meat, poultry or fish....only plant based foods... Anyone who has done this before, please reach out to me. Thankyou.
I am doing that and at 50... Just eat wpbf.. For protein dontbforget lentils, beans and soya (soya drink, edamame, tempeh), i am not a fan of tofu just for the taste, also try seitan if available in your country... Do be honest very easy to eat your target protein... One secret to get your green ( brocoli, kale, red cabbage) ... Make a smoothie !!with frozen mix berry... Without smoothie hard for me as i will be bored to get salad every day. Dont forget also b12, omega3, and a multi vitamin low dose
Why?!
Look up Dr. Greger's DAILY DOZEN app which is free and lists all the food groups, portion sizes and servings. It's the minimum so eat more as required. Combine with weight bearing exercises. I do pilates too. I'm eating whole grains, soya beans, tofu, tempeh, beans, lentils, veggies, fruit, dried fruit, herbs, spices, mushrooms, sweet potatoes. Plus supplements: B12, vitamin D3, iodine and omega 3 DHA & EPA. It's all on his website and there's books in the library. How Not To Die is excellent.
Good luck.
Eat whole grains, legumes, tofu, tempeh, tvp, soy milk, nuts & seeds. Also tons of veg. It’s quite easy really!
I only do pushups and squats so not really in the target audience but the protein levels being talked about seem awfully high, with only a small benefit for a small sub population. For most they are going to have expensive pee and poop, wasting money and the earth’s resources. What am I missing?
The more you train the more protein you require. The older you get, the more protein you require, especially if you are training.
If you are just doing push ups and squats then you should be ok on the lower end of the recommendations
"To meet the functional needs such as promoting skeletal-muscle protein accretion and physical strength, dietary intake of 1.0, 1.3, and 1.6 g protein per kg BW per day is recommended for individuals with minimal, moderate, and intense physical activity, respectively."
Protein is not wasted, it is recycled as necessary and useful. You are missing the hormones and enzymes that protein is responsible for aside from its structural synthesis. Whatever amount of protein you eat is less than 20% of what you continually need, which is augmented by breaking down muscle protein into aminos. Muscle is the storehouse of amino acids.
Higher protein intakes, especially lean sources of protein (for calorie purposes), are not only protective of muscle (which supports bone health) but also more satiating and higher in TEF (thermic effect of food). Remaining leaner and more muscular are two of the biggest predictors of overall health.
{People being sedentary is also a predictor for poor health).
So: more protein is beneficial for basically anyone who is not consuming enough protein to support muscle tissue and who is overeating carb/fat due to satiety issues.
A healthier population is good for the planet.
I used to aim for about 90 a day and after doing the math, I'm at over 160. I have zero cravings and lost 2 pounds in 2 days after increasing my protein so significantly. More protein = fewer carbs and fat and calories which is really what it's about. I eat carbs but I no longer overeat them.
1:03:08 Protein farts.
If the insulin/carbs are not the perpetrator than why are people in Thailand who didn’t change anything in their lifestyle the last few decades are getting fatter and fatter since sugar is widely and very cheaply available?!
Refined carbs are not the same as complex carbs. Simple.
This guy just said the internet appeared in the mid 80s. Ummm 1:26:40
Noticed that too! I think he meant to say mid 90s
The first version appeared in 1983.
@@davidyong8719 That's not what he was referring to, from context and premise of bringing it up
Why does he keep say keto diet, when its really a low carb diet that most people follow not a keto diet with 80% fat intake.
Also not all low carb diet guru's harp on about insulin and in a round about way or not much is mentioned about the benefits of a low carb diet is its appetite suppression, which is a big key to helping people stay on a diet as well as help people reduce their calorie intake. Im sure their are many low carb dieters understand they eat less calories to lose wt and appetite suppression of keeping carbs very low helps them to eat a calorie negative diet.
He's clearly talking about keto.
Why have people gotten fat? The simple answer is too many low fiber calories. Fat consumption, not just from refined carbs with fat, but also from meat with fat. Meat consumption per capita has gone up a lot since 1970.
2:12:11 they eat meat butter and eggs
You lost 😡 me in less animal protein.
Do you ever get female guests?
Yes I do My latest episode was with a female guest.
2 of my last 4 guests are women
I’ve also dedicated handful of episodes to women’s health including a women’s health masterclass
Thanks for you replies, Simon - I will make sure to watch those episodes. I'm a big fan of your channel, by the way, and have learned a great deal from it. Keep up the good work!@@TheProofWithSimonHill
“Ketogenic diets compromise glycogen storage”
So how glycogen is replenished in a ketogenic diet…? Am I walking around without glycogen since I eat zero carbs? How can my muscles work then and be gaining more muscle mass than ever in my life?
Mr. evidence-based… you still have to learn some more human physiology. The human body needs ZERO grams of external carbs. The glycogen is AT ANY TIME replenished by gluconeogenesis using fats or proteins. Without glycogen the muscle couldn’t lift heavy weights, but you don’t need carbs for that, and you won’t be stronger eating carbs.
“Ketogenic diet is not good for muscles because professional bodybuilders are not following it”
Oh! Great science! If nobody use it must be correct… BTW have you ever heard about Vince Gironda?
Do you have a study looking at athletes showing on low carb diets glycogen stores can be at 100% capacity?
Please check the latest studies with Dr. Tim Noakes (end of last year). All Keto or Low Carb studies (hopefully less than 20g) cited in this video incorporating weight training are not carried out over more than 6 months (some require even more time to adapt). This inherently is not a fair study design if below intervention is below 6 months. I'm keto now for a year and lifting weights. I frequently use a continuous glucose monitor and I can see how my blood glucose levels rise dramatically when performing heavy squats, deadlift or generally higher intensity workouts. On fully adapted low carb, the body must learn to replenish glycogen stores by the liver, which produces glucose on demand. I feel much stronger during my workouts now than before keto (there was a dramatic performance drop during this adaptation). I also understand why performance athletes do not like undergoing this transformation. The time it takes impairs competition results. @@TheProofWithSimonHill
@@stefanhummel5033 I guarantee if it worked better than carbs-included diets, at least SOME pro athletes would be full keto. Guaranteed. The elite athletes of the world could care less if it's difficult. If they were winning world championships, they would eat whatever it took.
That said: aren't a few ultra-endurance athletes full keto? I could be wrong on this, but I seem to remember this being a thing.
Compromised doesn't mean zero
Great! At least evidence-based nutrition! Let's click play….
Calories??? Wait, wait, wait… where the hell is the evidence about “calories”? Can anyone please send me the studies/evidence explaining how calories work in the body??
Calorie= the amount of energy needed to increase the temperature of 1 gram of water by 1 °C. What has that to be with body mass in our metabolism?? Where is the evidence-based…?