Protein Helps w/ Fat Loss: Diet & Training Methods That Actually Work | Alan Aragon

Описание: Alan is a sought after nutrition researcher and educator, he discusses the art of personalizing weight loss methods that work for you.

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----------------------------------------Show Notes-------------------------------------
0:00 Intro
7:15 Everything about diet should be individualized.
9:10 Planned hedonic deviation = Cheat Day.
9:45 24-hour energy expenditure is resting and active energy expenditure.
12:10 During prolonged dieting makes you move less, fidget less, and move slower.
12:55 A cheat meal or day bolsters adherence to a program long term.
14:45 A prolonged low-calorie diet without breaks causes your body to slow down your non-exercise activity.
17:10 If every few weeks you take a week off from dieting, you stick to the diet better.
20:00 Processed diet foods are still junk food.
21:10 Fasted cardio vs fed study saw no significant difference in fat loss in women.
24:00 It is also important to look at the 24-hour period after exercise.
30:30 1.6 grams/kilogram of body weight of protein is required to maximize muscle and strength gains in non-dieting conditions.
36:50 Increasing protein intake well beyond the RDA shows no significant effects on kidney health, liver function, or bone health.
39:55 Muscle loss can begin in your 30s with a sedentary lifestyle.
42:15 Age related anabolic resistance is related to obesity.
46:00 Risk goes up with BMI of 35 and up.
50:20 Creatine works well for increasing muscle size and strength.
55:20 Supplementing with leucine shows higher muscle protein synthesis responses.
56:45 When you are consuming adequate daily protein, the addition of BCAAs does nothing to increase muscle size and strength.
1:01:40 Match your carb fueling with the demands of the training.
1:04:15 Maximized muscle growth is not optimized on ketogenic carbohydrate levels.
1:07:40 On a very low carb diet, your appetite, output capacity, and resting glycogen levels are lower.
1:09:45 Carbohydrate/Insulin Hypothesis of Obesity is not proven in testing.
1:12:40 Hyperpalatable energy dense foods, full of refined carbs and fats, are what cause us to gain body fat.
1:16:10 “When you stop drinking, you start thinking.”