Huberman Lab Podcast: "How to Lose Fat & Gain Muscle With Nutrition" Featuring Alan Aragon

Release Date: July 7, 2025

Introduction

In this highly informative episode of the Huberman Lab Podcast, neuroscientist Andrew Huberman engages in a deep dive with nutrition and fitness expert Alan Aragon. Renowned for his evidence-based approach to nutrition and training, Aragon brings clarity to common misconceptions and provides actionable insights for listeners aiming to optimize their body composition.

Protein Assimilation and Requirements

A significant portion of the discussion centers on the oft-debated topic of protein intake—specifically, the myth that the body can only assimilate 30 grams of protein per meal.

• Meal Protein Limits: Aragon clarifies that the "30-gram limit" pertains specifically to muscle protein synthesis (MPS) and not overall protein digestion and utilization. He references studies up to 2016 that debunked the plateau theory, demonstrating that higher protein doses can further enhance MPS, especially under rigorous training conditions.

  Alan Aragon [06:23]: "There's some interesting recent studies on that as well, up to 100 grams."

• Daily Protein Recommendations: Aragon, alongside colleague Brad Schoenfeld, recommends a daily protein intake of 0.4 to 0.6 grams per kilogram of body weight (approximately 0.2 to 0.25 grams per pound) to maximize MPS.

  Alan Aragon [08:47]: "That is what appears to max out muscle protein."

• Timing of Protein Intake: Contrary to the traditional emphasis on the "anabolic window," Aragon emphasizes the primacy of total daily protein intake over meal timing. He references meta-analyses indicating that as long as daily protein requirements are met, the specific timing relative to workouts is less critical.

  Alan Aragon [13:49]: "As long as total daily protein was about 1.66, 1.7 grams per kilogram of body weight... the timing relative to the training bout didn't make a difference."

Fasted vs. Fed Training

The conversation shifts to the efficacy of fasted training—exercising without prior nutrient intake—and its impact on fat burning.

• Fat Oxidation During Training: Aragon explains that while fasted training does increase fat oxidation during the workout, overall daily fat loss remains unaffected when total caloric and protein intake are controlled.

  Alan Aragon [28:07]: "During the training there is greater fat burning in the fasted group... but it all comes out even by the end of the day."

• Practical Takeaways: He urges listeners not to obsess over the anabolic window, especially if they're not training in a fasted state. Personal preference and lifestyle should guide meal timing rather than rigid adherence to specific nutrient intake windows.

  Alan Aragon [35:00]: "If you prefer to train fasted... do it fasted. If you can't stand it, have a pre-exercise meal. It won't hinder your fat loss efforts."

Body Recomposition: Gaining Muscle While Losing Fat

Aragon addresses the feasibility of body recomposition—simultaneously gaining muscle and losing fat—and the conditions required to achieve it.

• Caloric Surplus with High Protein: He suggests a modest caloric surplus (around 10% above maintenance, roughly 200-300 calories) paired with a high protein intake (1 to 1.5 grams per pound of body weight) to facilitate recomposition.

  Alan Aragon [57:50]: "Maintain a caloric surplus of about 10% above maintenance... and keep protein high."

• Quality Protein Sources: Emphasizing the importance of protein quality, Aragon highlights that the surplus should primarily come from quality protein sources to support muscle synthesis without excessive fat gain.

Role of Carbohydrates in Body Composition

The discussion explores whether carbohydrates impede or facilitate fat loss, especially when caloric intake is controlled.

• Carbohydrates and Fat Loss: Aragon asserts that within a hypocaloric diet, the type of carbohydrates (starchy vs. non-starchy) does not significantly impact fat loss as long as total calories and protein are maintained.

  Alan Aragon [65:21]: "As long as total calories and protein are equated, there’s no significant difference in fat loss between carbohydrate groups."

• Ketogenic Diets: He notes that ketogenic diets often result in greater fat loss primarily due to their satiating effects and resultant caloric deficits, rather than the direct metabolic impact of carbohydrates.

Inflammation and Diet

Addressing the impact of diet on inflammation, Aragon correlates significant fat loss with reduced inflammatory markers, emphasizing that diets low in processed foods naturally tend to lower systemic inflammation.

• Diet Quality Over Specific Macronutrients: The focus should be on reducing hyperpalatable, processed foods rather than demonizing specific macronutrients like fats or carbohydrates.

  Alan Aragon [74:43]: "The inflammation issue is really tied to an excess body fat issue... reducing hyperpalatability reduces calorie excess."

Artificial Sweeteners and Sugar

The episode delves into the effects of added sugars and artificial sweeteners on health and body composition.

• Added Sugars: Aragon recommends limiting added sugars to 10% of total daily calories (approximately 40-50 grams for a 2000-calorie diet).

  Alan Aragon [77:20]: "Added sugars should be consumed judiciously, aiming for a maximum of 40-50 grams per day."

• Artificial Sweeteners: He differentiates between types, noting that saccharin has shown adverse effects on the gut microbiome, while other sweeteners like stevia are generally considered safe when consumed in moderation.

  Alan Aragon [84:51]: "Saccharin showed negative effects, but it's almost commercially extinct... stevia is a more favorable option."

Supplements for Health and Performance

Aragon outlines a hierarchy of supplements beneficial for general health, muscle maintenance, and fat loss, emphasizing minimal but effective supplementation.

1. Multivitamins: To cover micronutrient gaps.
2. Vitamin D3: Especially important for those with limited sun exposure, recommending 4,000 IU daily.
3. Fish Oil (Omega-3 Fatty Acids): 3 grams daily to support anti-inflammatory processes.
4. Magnesium: Preferably in the form of magnesium citrate.
5. Creatine: 5 grams daily to support muscle energy and recovery.
6. Vitamin C: 1 gram daily for immune support and potential synergistic effects with collagen.

Alan Aragon [135:23]: "A multivitamin and mineral is a no brainer... I take 4,000 IU of Vitamin D3 and 3 grams of fish oil daily."

Seed Oils vs. Animal Fats

The debate over the health impacts of seed oils versus animal-derived fats is addressed, with Aragon advocating for a balanced perspective based on scientific evidence.

• Seed Oils: Contrary to popular fear, seed oils like canola and soybean oil have been shown to improve blood lipid profiles more effectively than animal fats. The high omega-3 content in canola oil distinguishes it from other seed oils.

  Alan Aragon [105:36]: "Seed oils are being vilified without scientific consensus... canola oil outperforms olive oil for improving blood lipids."

• Animal Fats: While butter and lard have been traditionally criticized, Aragon points out that evidence shows more adverse health outcomes from these fats compared to seed oils.

  Alan Aragon [115:49]: "Comparing seed oils versus butter, studies show seed oils are generally healthier for cardiovascular outcomes."

• Quality and Processing: He emphasizes the importance of processing methods, noting that harmful extraction processes are generally below safe consumption thresholds.

Collagen Supplementation

Collagen's role in supporting connective tissues and skin health is explored, with Aragon supporting its supplementation despite debates over its bioavailability.

• Benefits of Collagen: Aragon recommends 15 grams daily to support skin elasticity, joint health, and overall connective tissue maintenance.

  Alan Aragon [132:14]: "I take about 15 grams a day. It’s a no brainer to provide the raw materials the body needs."

• Bioavailability: While acknowledging debates, he cites studies showing collagen peptides can directly benefit target tissues like joints and skin.

Conclusion

The episode wraps up with a reinforcement of the key themes:

• Total Daily Protein: Prioritizing overall protein intake over meal timing.
• Flexibility in Training: Emphasizing that personal preference and lifestyle should guide training and nutrition strategies.
• Evidence-Based Supplementation: Advocating for a minimal yet effective supplement regimen to support overall health and performance.
• Balanced Diet: Encouraging a diet rich in quality proteins, healthy fats, and controlled carbohydrates, while minimizing processed and hyperpalatable foods.

Alan Aragon's evidence-based insights provide listeners with practical strategies to effectively lose fat and gain muscle, dispelling myths and highlighting the importance of a holistic, individualized approach to nutrition and fitness.

Notable Quotes

1. On Protein Timing:

   "Total daily protein is the cake. The specific timing of protein relative to the training is just the icing on the cake."
   — Alan Aragon [22:45]

2. On Fasted Training:

   "If you prefer to train fasted and you just feel better doing your cardio in a fasted state, great, do it fasted."
   — Alan Aragon [35:00]

3. On Seed Oils:

   "Seed oils are being vilified without scientific consensus... canola oil outperforms olive oil for improving blood lipids."
   — Alan Aragon [105:36]

4. On Body Recomposition:

   "Protein was somewhere between a gram to a gram and a half per pound of body weight... it just significantly supports lean mass while allowing fat loss."
   — Alan Aragon [57:50]

Final Thoughts

This episode serves as a comprehensive guide for individuals seeking to optimize their nutrition and training for fat loss and muscle gain. By demystifying complex topics with scientific rigor and practical advice, Andrew Huberman and Alan Aragon empower listeners to make informed decisions tailored to their unique lifestyles and goals.