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My guest is Alan Aragon, a renowned nutrition and fitness expert and researcher known for sharing the strongest evidence-based approaches to fat loss, muscle gain and overall health and fitness. We discuss how to optimize your protein intake, including how much to consume per meal and when, and the facts and myths about the “30-gram rule” and the “anabolic window” following exercise. We also discuss controversial topics such as seed oils, artificial sweeteners, animal vs. plant proteins, training fasted for fat loss and collagen supplementation. Alan Aragon clarifies the most important topics in nutrition and offers valuable time-saving yet extra-effective ways to exercise. He is a true expert in providing data-supported actionable exercise and nutrition protocols for anyone seeking to improve their body composition and health. Episode show notes: https://go.hubermanlab.com/FfBJCje *Thank you to our sponsors* AG1: ⁠https://drinkag1.com/huberman Carbon: ⁠https://joincarbon.com/huberman Wealthfront**: ⁠https://wealthfront.com/huberman David: ⁠https://davidprotein.com/huberman Function: ⁠https://functionhealth.com/huberman **This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. *Follow Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter *Alan Aragon* Website: https://alanaragon.com Monthly Research Review: https://alanaragon.com/aarr/#aarr-pricing-table Flexible Dieting (new book): https://amzn.to/3TVwNHM Books: https://amzn.to/461Lm49 X: https://x.com/TheAlanAragon Instagram: https://www.instagram.com/thealanaragon Threads: https://www.threads.com/@thealanaragon TikTok: https://www.tiktok.com/@thealanaragon Facebook: https://www.facebook.com/alan.aragon.796/ LinkedIn: https://www.linkedin.com/in/alan-aragon *Timestamps* 00:00:00 Alan Aragon 00:02:17 Dietary Protein & Protein Synthesis Limits?, Tool: Post-Resistance Training & Protein Intake (30-50g) 00:09:16 Training Fasted, Post-Exercise Anabolic Window, Tool: Total Daily Protein 00:15:53 Daily Protein Intake, Timing & Exercise, Muscle Strength/Size 00:23:00 Sponsors: Carbon & Wealthfront 00:26:46 Does Fasted Training Increase Body Fat Loss?, Cardio, Individual Flexibility 00:36:53 Dietary Protein & Body Composition 00:38:58 Animal vs Plant Proteins (Whey, Soy, Pea, Quorn), Muscle Size & Strength 00:51:24 Sponsors: AG1 & David 00:54:14 Body Re-Composition, Gain Muscle While Losing Fat?, Tool: Protein Intake & Exercise 01:02:55 Fiber; Starchy Carbohydrates & Fat Loss, Ketogenic Diet 01:10:36 Inflammation, Fat & Macronutrients, Hyper-Palatability; Fish Oil Supplementation 01:16:52 Added Dietary Sugars, Sugar Cravings, Tool: Protein Intake 01:24:03 Artificial Sweeteners (Aspartame, Sucralose, Saccharine, Stevia), Diet Soda, Weight Loss 01:30:16 Sponsor: Function 01:32:04 Caffeine, Exercise & Fat Loss 01:34:53 Alcohol, Red Wine, Sleep, Lifestyle; Quitting Drinking & Stress Resilience 01:44:43 Seed Oils vs Animal Fats, Canola Oil, Olive Oil, Oil Production, Tool: Improve Diet Quality 01:55:50 Butter & Cardiovascular Risk, Saturated Fat, Mediterranean Keto Diet, Testosterone 02:00:43 Menstrual Cycle, Tool: Diet Breaks; Menopause Transition & Body Composition 02:07:04 Collagen Supplementation, Skin Appearance 02:12:44 Supplements: Multivitamins, Vitamin D3, Fish Oil, Creatine, Vitamin C 02:20:03 Resistance & Cardio Training, Tool: Cluster Sets & Super Sets 02:31:35 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

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Tia Mowry is getting candid about her postpartum depression struggle after the birth of daughter Cairo. Tia Dashon Mowry-Hardrict is an American actress. She first gained recognition for her starring role as Tia Landry in the sitcom Sister, Sister, opposite her twin sister Tamera Mowry. The sisters then starred together in the Disney Channel Original Movie Twitches and its sequel, Twitches Too. Mowry met actor Cory Hardrict on the set of their film, Hollywood Horror.[14] They dated for six years, then became engaged on Christmas Day, 2006,[15] and married in California on April 20, 2008.[16] On January 11, 2011, People announced that Mowry and Hardrict were expecting their first child; Mowry made the announcement herself on 106 & Park. The pregnancy was documented on the show Tia & Tamera featuring her sister, Tamera Mowry, on the Style Network. She gave birth to a son on June 28, 2011. On November 8, 2017, Mowry announced that she was pregnant with her second child, a girl. Their daughter was born on May 5, 2018. #CebeNews #TiaMowry #SisterSister Click to SUBSCRIBE for more awesome! https://www.youtube.com/channel/UCW16I-bXDMAMNtfsMf55fqA Thank you for stopping by the channel! If you enjoyed, I try to do videos every day! Check us out at: https://www.youtube.com/channel/UCW16I-bXDMAMNtfsMf55fqA

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Try this 30 min All Standing HIIT workout to burn lots of calories and have fun! #kneefriendly #intense TO SHOW YOUR SUPPORT🤍 YouTube Membership: Join this channel to get access to extra perks: https://www.youtube.com/channel/UC6TSBn2RAx036n04GaN6McA/join ❀Full Body Workout ❀Time: 40 sec on/ 10 sec rest Calorie Burn 200 - 350 Cal Warm Up 00:00 - 03:12 Workout 03:12 - 30:45 Cool Down 30:45 - 34:06 *The number of calories you burn will vary from person to person but this might serve as a guideline. ❀ Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://www.youtube.com/channel/UC6TSBn2RAx036n04GaN6McA ❀Join the Community: Fitness Channel Instagram: http://instagram.com/eleni.fit_ ❀ My Supplements: More Nutrition (Code: "ELENIFIT") ❀ My Active Wear: OACE (Code: "ELENIFIT") ❀ My Amazon Storefront: https://www.amazon.de/shop/elenifit ❀ Music: https://www.epidemicsound.com DISCLAIMER If you are new to exercise, you should understand that there is the possibility of physical injury. Please notice that if you performing any exercise or program, you agree that you do so at your own risk. This channel offers health, fitness and nutritional information and is not intended to be a substitute for professional medical advice, diagnosis or treatment.

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