Flexible Dieting, Protein & Nutrient Timing with Alan Aragon

Today we’re joined by Alan Aragon, a nutrition researcher and educator with over 30 years of success in the field. He is known as one of the most influential figures in the fitness industry’s movement toward evidence-based information. His notable clients include Stone Cold Steve Austin, Derek Fisher, and Pete Sampras. In this episode, we talk about the various approaches to dieting and Alan’s recommendation which he calls “Flexible Dieting”. We also dive deep into protein (consumption, timing, and types) as well as other aspects of the complex world of nutrition. Get your pen and paper ready because this one’s a doozy…in the best way possible! Links for this episode: Alan's AARR Research Review Alan’s Book “Flexible Dieting” Study: How much protein in a single meal can be used for muscle building Study: Animal vs Plant Protein Quorn Protein Study: SWAP MEAT Episode Overview: 0:00:00 - Intro 0:02:36 - Interview begins 0:03:32 - The importance of flexible dieting 0:06:16 - Flexible dieting explained 0:10:02 - A word from our sponsors 0:15:41 - Nutrition isn’t black and white 0:19:09 - Total daily protein intake 0:24:50 - Protein for longevity as you age 0:35:30 - Aging isn’t linear, it’s exponential 0:37:25 - Ideal protein intake for sedentary individuals 0:39:39 - Ideal protein intake for athletic individuals 0:41:35 - Grams of protein per meal 0:46:01 - Eat protein earlier in the day 0:49:36 - Pre-bed protein to increase muscle mass 0:53:46 - Intermittent fasting challenges 1:05:45 - Osteoporosis in women 1:06:30 - Acute anabolic timing window 1:22:04 - When to have protein for an early morning workout 1:26:01 - When to supplement with creatine 1:28:01 - The best types of protein (animal vs plant) 1:43:47 - Nutrient deficiencies in vegetarians & vegans 1:50:34 - The controversial topic of transgendered sports 1:52:07 - Outro We’d like to thank our sponsors: Athletic Greens - redeem an exclusive offer here FourSigmatic Use code DRSTEPHANIE for 10% off Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off Schinouusa - Use code DR.ESTIMA10 for 10% off BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA" The DNA Company - $50 discount using code "DRSTEPHANIE" at checkout. HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE” ILIA Beauty Living Libations - Use code BETTER for 15% off LMNT Electrolytes - A FREE 7-flavor sample pack! PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10” Follow Me On Instagram Watch Better! on YouTube Get yourself a copy of my best-selling book, The Betty Body Join the Hello Betty Community here Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money Are you A Healthcare Practitioner? Join The Estima Certification Program Here **************************** P.S. When you're ready, here are two ways Dr. Stephanie can help you: Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife. Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.