Alan Aragon is a nutrition researcher and educator with over 25 years of success in the field. He is known as one of the most influential figures in the fitness industry’s movement towards evidence-based information. Alan writes a monthly research review (AARR) providing cutting-edge theoretical and practical information. His new book, Flexible Dieting: A Science-Based, Reality-Tested Method for Achieving and Maintaining Your Optimal Physique, Performance, and Health, is out now.
What you'll learn from this episode:
What flexible dieting is, and why this approach may be the most successful approach for most people.
How much protein you should consume, and why getting enough protein is non-negotiable for health and optimal body composition (but both carbohydrate and fat amounts can be personalized).
Why rigid all-or-nothing diet plans can lead to worse outcomes than not dieting at all, and why rules about when to eat and what to eat, even when evidence-based, are mostly not absolutes, and not for everyone.
The risks to performance when athletes don’t consume enough carbohydrates.
The 80-20 or 90-10 rule—a diet of 80-90% clean, nutrient-dense foods is a psychologically-sound approach that allows for fun foods, but still optimizes for physical health.
And so much more!
Resources from this episode:
What Is Wrong With Dichotomous Thinking | Psychology Today
Rigid vs. Flexible Dieting: Association with Eating Disorder Symptoms in Nonobese Women | PubMed
Carbohydrates for Training and Competition | PubMed
Insulin Resistance: Symptoms, Causes, Tests, Treatment, and Prevention | WebMD
This Is How Much Protein You Need to Build Muscle | Men's Health
Non-Exercise Activity Thermogenesis (NEAT) and Health | Verywellfit
Protein Post-Workout: The Case for Whey | Dynamic Sports Training
Alan Aragon on Daily Protein Requirement and Protein Restriction Diet | Fad or Future Podcast
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