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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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How To TRANSFORM SKINNY FAT BODY TYPE? Download FITMUSK from Playstore or Apple Store or visit https://www.fitmusk.com for more details. Link for Playstore: https://play.google.com/store/apps/details?id=com.abhinavmahajan.app&pcampaignid=web_share Link for Apple Store: https://apps.apple.com/in/app/fitmusk/id6477824709 Follow “BODY RECOMPOSITION PLAN” on FITMUSK. Recommended Brands for Supplements: Creatine Monohydrate: https://amzn.to/3DhhHYa Multivitamins: https://amzn.to/49FkCWB Vitamin C: https://amzn.to/41tRL5L Omega 3: https://amzn.to/41yDOU0 Struggling with a skinny fat body type? You’re not alone. Millions of people are confused about how to lose belly fat and build muscle at the same time. Are you tired of bulking and looking fat or cutting and looking too skinny? Then this video is for you! In today’s video, I’ll teach you step-by-step how to transform your body through a scientifically proven body recomposition process. This method allows you to build muscle and lose fat together. No confusion, no shortcuts, just clear guidance. Recently, Bollywood actor Kartik Aryan transformed his skinny fat body for his movie Chandu Champion. He successfully built muscle while losing fat. If he can do it, so can you! What Is Skinny Fat? A skinny fat body means having less muscle but storing more fat in areas like the belly and chest. You may look decent in clothes, but the moment you take them off, your body shape feels awkward and demotivating. Sound familiar? Don’t worry, because in this video, I’ve broken down the process to help you achieve the physique you’ve always wanted. What You’ll Learn in This Video: 1. Body Recomposition Strategy • Why you shouldn’t just bulk or cut. • How to gain muscle and lose fat simultaneously. 2. Diet Plan for Skinny Fat Body • Exact calories, macros, and step-by-step instructions to design your own diet plan. • Examples tailored for a 70 kg individual (adjustable for your weight). 3. Workout Plan for Body Transformation • Best workout splits (Push-Pull-Legs, Upper-Lower) for both phases. • Detailed guidance on reps, sets, and rest periods for muscle gain and fat loss. 4. Essential Supplements • Only 3 supplements are needed for skinny fat transformation (with optional ones for advanced results). 5. Mini Fat Loss and Deload Phase • How to lose fat without losing muscle. • Why a deload week is crucial for long-term results. Why Trust This Process? I’ve recently launched the 18-Week Body Recomposition Plan on my app, Fitmusk. This plan is specifically designed for skinny fat individuals. It includes: • 8 weeks of lean muscle gain, • 1 month of mini cut, • 1 month of intense muscle gain, • A complete diet and workout plan tailored to your needs. Using this plan, I’ve helped thousands of clients achieve incredible results. It’s the most affordable fitness coaching program in the world, starting at just ₹99/month! Get it on the Play Store, Apple Store, or visit www.fitmusk.com. Key Takeaways from This Video: • Lean Muscle Gain Phase: • Calculate your calories as Bodyweight × 28 (e.g., 70 × 28 = ~2000 calories). • Protein: 2g per kg of body weight (140g for a 70 kg person). • Fats: 1g per kg of body weight (70g for a 70 kg person). • Remaining calories come from carbs (~200g). • Mini Cut Phase: • Reduce calories to Bodyweight × 21 (~1600 for a 75 kg person). • Focus on high protein, moderate fats, and low carbs. • Workout Plan: • Heavy compound lifts (e.g., squats, bench press, deadlifts) with low reps during the muscle gain phase. • Higher reps and lighter weights during the fat loss phase. • Add cardio (20–30 minutes LISS) during the cutting phase. • Supplements: • Whey Protein: To meet your protein requirements. • Multivitamins: To fill any nutritional gaps. • Creatine Monohydrate: To boost strength and muscle growth. Bonus Tips: 1. Be Patient: Transformation takes time. Dedicate at least a year to see lasting results. 2. Focus on Recovery: Sleep 7–8 hours daily to let your muscles repair and grow. 3. Track Your Steps: Aim for 10,000 steps daily to burn extra calories outside the gym. Why Choose Fitmusk? If you want a ready-made plan without the hassle of calculations, download Fitmusk and follow the Body Recomposition Plan. I’ve done all the hard work for you—you just have to follow it! Available for both men and women in veg, non-veg, and eggetarian options. Timecodes: 00:00 Intro 02:26 Workouts 06:36 Diet Plan 10:14 Supplements 12:17 Bonus Tips

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🚨 Over 60? The Anti-Sarcopenia Diet – Eat These 5 Natural Foods Every Morning! 🍏 Did you know? After 60, your body loses 3-5% of muscle mass per decade—but the right morning nutrition can STOP and even REVERSE age-related muscle loss (sarcopenia)! 🔍 In This Video, You’ll Learn: ✅ 5 POWERFUL Breakfast Foods that fight muscle loss naturally (backed by science!) ✅ The #1 Most Critical Nutrient for preserving muscle after 60 (90% of seniors don’t get enough!) ✅ A Simple 5-Minute Morning Meal Plan to boost strength & mobility ✅ Why Timing Matters—how eating these before 10 AM maximizes muscle protection ✅ The WORST Breakfast Habit accelerating muscle loss (stop doing this!) 💬 We Need Your Help! "Which of these muscle-saving foods do YOU eat for breakfast?" Tell us below! 👇 ⚠️ Urgent: Untreated sarcopenia increases fall risk by 300% in seniors—don’t wait until it’s too late! 👍 LIKE & SHARE if you want to stay strong in your 60s, 70s & beyond! 🔔 SUBSCRIBE for more life-changing senior health strategies! #Sarcopenia #seniorhealth #AntiSarcopenia #MuscleAfter60 #SeniorNutrition #HealthyAging #Over60Health #staystrong #healthbook Copyright Disclaimer: - Under section 107 of the copyright Act 1976, allowance is mad for FAIR USE for purpose such a as criticism, comment, news reporting, teaching, scholarship and research. Fair use is a use permitted by copyright statues that might otherwise be infringing. Non- Profit, educational or personal use tips the balance in favor of FAIR USE.

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00:00 - Wegovy's Economic Impact: How GLP-1 Drugs Are Shaking Up Food Retail 02:44 - Navigating the GLP-1 Craze: What Food Brands Need to Know 07:31 - Ozempic Menus: Restaurants Shrinking Portions for Weight-Loss Drug Users 1. Wegovy's Economic Impact: How GLP-1 Drugs Are Shaking Up Food Retail Explore the unprecedented ripple effects of Wegovy's success - from Denmark's labor market shifts to U.S. food retailers facing shrinking sales. Discover how GLP-1 appetite suppression is redefining consumer behavior, pressuring supermarket chains, and challenging traditional food industry models. Key topics covered: - Denmark's Wegovy boom and $187M revenue loss fears - U.S. grocery trends (Walmart's shrinking shopping baskets) - Labor market impacts and Novo Nordisk's role - Consumer spending reductions (9% less food purchases) - Future implications for global food systems 2. Navigating the GLP-1 Craze: What Food Brands Need to Know As the demand for GLP-1 weight loss drugs surges, food brands must adapt to changing consumer behaviors. This video explores how GLP-1 drugs affect appetite, taste, and purchasing habits. Discover which food categories are at risk and learn about emerging opportunities for premium and functional products. We discuss strategies for brands to pivot quickly and resonate with GLP-1 users, focusing on intentionality and satisfaction in messaging. Join us to understand the implications of this lifestyle shift and how to stay ahead in the food industry. 3. Ozempic Menus: Restaurants Shrinking Portions for Weight-Loss Drug Users Restaurants are now offering "Ozempic menus" with smaller portions to cater to diners taking GLP-1 weight-loss drugs like Ozempic, Wegovy, and Zepbound. These medications reduce appetite, leading to a demand for smaller meals. This video explores how restaurants like Clinton Hall and Tucci are adapting by offering mini-burgers, smaller meatball portions, and other bite-sized options. We'll discuss the reasons behind this trend, including reduced food waste and changing consumer preferences, especially among younger diners. Learn how GLP-1 drugs are impacting the restaurant industry and changing dining habits. We'll also touch on the potential benefits for both restaurants and customers.