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How to Lose Fat & Gain Muscle With Nutrition | Alan Aragon How to Lose Fat & Gain Muscle With Nutrition | Alan Aragon & Andrew Huberman How to Lose Fat & Gain Muscle With Nutrition | Andrew Huberman How to Lose Fat & Gain Muscle With Nutrition Description: Alan Aragon, a well-known expert in nutrition and fitness who shares the best science-backed ways to lose fat, build muscle, and stay healthy. We talk about how to get the most out of your protein—how much you should eat in each meal, the best times to eat it, and whether things like the “30-gram rule” or the “anabolic window” after workouts are actually true. We also cover hot topics like seed oils, artificial sweeteners, animal vs. plant proteins, working out on an empty stomach, and collagen supplements. Alan clears up a lot of confusion about nutrition and shares smart, time-saving ways to work out that really work. He gives clear, research-based tips that anyone can use to improve how they look, feel, and perform. Timestamps: 00:00 - Introduction: Alan Aragon 00:25 - Dietary Protein & Muscle Building: Post-Training Intake (30–50g) 01:10 - Fasted Training & the Anabolic Window, Total Daily Protein 01:55 - Protein Timing, Daily Intake & Muscle Strength/Size 02:30 - Does Fasted Training Burn More Fat? Cardio & Flexibility 03:10 - Protein & Body Composition, Animal vs Plant Proteins 03:55 - Body Recomposition: Gaining Muscle While Losing Fat 04:40 - Carbs, Fiber & Fat Loss; Ketogenic Diet 05:20 - Inflammation, Fats, Cravings, & Fish Oil 06:05 - Sugars, Artificial Sweeteners & Diet Soda for Weight Loss 06:45 - Caffeine, Exercise, Alcohol, Sleep & Stress Resilience 07:30 - Seed Oils vs Animal Fats, Olive Oil, Diet Quality Tools 08:10 - Butter, Saturated Fat, Mediterranean Keto, Testosterone 08:45 - Menstrual Cycle, Diet Breaks & Menopause Transition 09:15 - Collagen for Skin, Key Supplements (Vit D, Fish Oil, Creatine) 09:50 - Resistance & Cardio Training: Cluster & Super Sets 10:25 - Final Thoughts, Support & Feedback Request Hashtags: #FatLossTips, #BuildMuscle, #FitnessScience, #BodyRecomposition, #FitnessMythsBusted, #LoseFatGainMuscle, #HealthyLifestyle, #WorkoutNutrition, #NutritionFacts, #andrewhuberman, #hubermanlabpodcast, #hubermanpodcast, #drandrewhuberman, #neuroscience, #hubermanlab, #andrew, #AlanAragon, #huberman, Keywords: alan aragon nutrition, Lose Fat, Gain Muscle, Lose Fat and Gain Muscle, muscle growth, anabolic window myth, fasted training for fat loss, best time to eat protein, how to lose fat and gain muscle, weight loss, inflammation and fat loss, diet for fat loss, alan aragon nutrition, Lose Fat, Gain Muscle, Lose Fat and Gain Muscle, muscle growth, anabolic window myth, fasted training for fat loss, best time to eat protein, how to lose fat and gain muscle, weight loss, inflammation and fat loss, diet for fat loss,

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Learn exactly what happens inside your body while you're burning fat. If you've ever wondered where does the fat goes or how fat loss works in your body this video will help you discover exactly how to gain muscle and burn fat based on your're current situation. Unfortunately there are no magical foods that'll help you be leaner in your life, but it doesn't change the fact that the man has a married women. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 FREE Diet/Workout Calculator: https://bit.ly/3054lHr your body is a complex biological machine that has to go through a series of steps and changes in order to be able to burn fat. this in-depth process revolves around certain hormones, enzymes, and signaling pathways that all need to be working properly to efficiently burn fat and unfortunately the more fat you have the more likely it is that your hormones will be working against you making fat loss significantly harder. so by understanding how fat loss works, it can help you identify where things might be going wrong or what areas you can improve, which will help make the whole process easier. that's why today i want to go over the 4 main steps that your body has to go through in order to actually burn fat. So step number one is of course to have your body receive the signal that it needs to burn stored fat for fuel to begin with. And the first thing you need to understand is that your body burns fat all day long. but, burning fat is not the same thing as actually losing fat. Losing fat depends on the total balance between the amount of fat that your burning and storing over time. and storing fat is something that your body does all the time as well, even while you're in a calorie deficit your body will switch back and forth between storing fat and burning fat. so to actually lose fat you have to keep fat oxidation or fat burning at a higher rate than fat storage. To stimulate this kind of a negative energy balance to kickstart fatloss you have to be in a calorie deficit. There are a few exceptions; for example, if you’re highly out of shape or you use steroids, you may be able to lose fat while eating at calorie maintenance or even in a slight surplus. However, in almost all regular situations, you’ll have to be in a calorie deficit to start the process. this is because your body fat functions as an energy reserve or backup. which means whenever the calories from food are sufficient to meet the energy needs of the body, there’s no need to tap into that backup energy supply that we all know as body fat. On the other hand, if you’re in a calorie deficit, the energy from food alone isn’t enough to fuel all bodily processes and activities, which means the energy needs to come from somewhere else. Since body fat is highly energy-dense with one pound of fat providing anywhere between 3,436 ............. to 3,752 .... calories worth of energy, burning off stored body fat is an excellent way to meet those energy demands. Now it’s important to note that it doesn’t really matter how you get into that calorie deficit. For example, research shows that it doesn’t matter if you reduce your calories by working out a lot or by eating less. Given the same energy balance, weight and fat loss results are the same.(1) It also doesn’t matter for fat loss whether you reduce your calories by reducing fat intake or your carb intake.(3) but the bottom line is that creating a negative energy balance is the very first step. the second step revolves around the transmission of signals and this is where people that have a lot of excess body fat and people with health conditions like insulin resistance start experiencing disadvantages. so at this point we have the trigger for the whole process which is the calorie deficit and that deficit causes a reduction in blood sugar, which leads to a reduction in insulin and a reduction in asp or acylation stimulating protein. in relation to fat loss you need to know that Both insulin and ASP act as brakes on the fat burning process. This is because they inhibit various enzymes that break down body fat, such as hormone-sensitive lipase or (HSL).... and lipoprotein lipase or LPL...... On the other hand, when insulin and ASP are low, you’ll have more favorable HSL and LPL levels..... which benefits fat loss. Being in a calorie deficit also alters various other hormones that influence fat loss. The main ones are glucagon and adrenaline. Glucagon binds to receptors called G proteins while adrenaline binds to β-adrenergic receptors. That, in turn, activates lipolysis, which is the third step in the process of breaking down fat. Now keep in mind that there are various other hormones that can also be affected by exercising or reducing your...

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