episode #344

A Masterclass in Flexible Dieting, Protein & Nutrition with Alan Aragon


Alan Aragon is a seasoned nutrition researcher and educator with over 30 years of experience in the fitness industry. Alan is renowned as an OG, pioneering the industry’s movement towards evidence-based information in the fitness world.

In this special re-release, Dr. Stephanie dives deep into Alan’s wealth of knowledge, exploring his influential work and notable clients. Alan shares his contributions to scientific literature, from popular magazines to peer-reviewed journals. Alan doesn’t just stop at research; he brings his expertise to the field, designing programs for recreational enthusiasts, professional athletes, and everyday individuals striving to be their best.

In this episode, Alan and Dr. Stephanie give you a masterclass on protein – from protein timing to optimizing muscle mass, they cover it all. Explore the anabolic window, delve into the world of plant versus animal proteins, and brace yourself for some controversial gems revealed towards the end of the conversation.

Despite being Little Miss Over-prepared, Dr. Stephanie only manages to squeeze in two questions! But this is truly a jam-packed episode that promises to be both informative and entertaining. And, by the end, Alan Aragon might just change your perspective on exercise nutrition.


Alan Aragon is 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 towards evidence-based information. His notable clients include Stone Cold Steve Austin, Derek Fisher, and Pete Sampras. Alan writes a monthly research review (AARR) providing cutting-edge theoretical and practical information. Alan’s work has been published in popular magazines as well as the peer-reviewed scientific literature (list of publications here). He co-authored Nutrient Timing Revisited, the most-viewed article in the history of the Journal of the International Society of Sports Nutrition (JISSN). He also is the lead author of the ISSN Position Stand on Diets & Body Composition. Alan maintains a private practice designing programs for recreational & professional athletes — and of course regular people striving to be their best.


Alan’s AARR Research Review – https://alanaragon.com/aarr/

Alan’s Book “Flexible Dieting” – https://amzn.to/46G595z

Study: How much protein in a single meal can be used for muscle building – https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0215-1

Study: Animal vs Plant Protein – https://pubmed.ncbi.nlm.nih.gov/36822394/

Quorn Protein – https://www.quorn.us/mycoprotein

Study: SWAP MEAT – https://med.stanford.edu/nutrition/research/completed-studies/SWAPMEATstudy.html


Website – https://alanaragon.com/about/
IG – https://www.instagram.com/thealanaragon/
LinkedIn – https://www.linkedin.com/in/alan-aragon/
TikTok – https://www.tiktok.com/@thealanaragon
Twitter – https://twitter.com/TheAlanAragon


0:00 Intro
2:55 The Importance of Flexible Thinking in Nutrition
6:24 Understanding What Flexible Dieting Really Means
14:21 Alan’s Position on Nutrient Timing
15:35 The RDA has not been changed since 1980.
27:15 Loss of Muscle Mass: The Beginning of the End
30:57 Protein Intake for General Population: 1.2-1.6 grams per kilogram
35:22 Protein per Meal Concern for the Elderly
38:21 The Importance of Protein for Women’s Muscle Mass
42:16 The Role of Pre-Bed Protein in Muscle Protein Synthesis
49:03 Fasting and Autophagy: Understanding the Basics
1:00:15 Glycogen Resynthesis and the Importance of Carbohydrate Intake
1:03:43 The Theory of the Post-Exercise Anabolic Window
1:07:28 Doubts About the Importance of the Anabolic Window and Focus on Nutrient Availability
1:12:07 Post-Workout Shake vs Regularly Scheduled Meals
1:16:44 Timing and Loading Phase of Creatine Supplementation
1:20:33 Simon’s Tree-Jacked Hippie Persona
1:24:50 Confounding Variation Due to Responders and Non-Responders
1:28:14 Study Limitations: Specific Protein Type and Training Status
1:31:30 Considering Long-Term Health and Nutritional Factors
1:32:51 Concerns About Long-Term Vegetarian/Vegan Diets and Nutrition Deficiencies
1:37:25 The Reality of Some People Exiting Veganism for Health Reasons



To get better HRV and improve your deep sleep, head on over to https://apolloneuro.com/better and use code BETTER at checkout to get $50 off at checkout.


Have fun hitting your protein goals with grass-fed beef isolate from Equip. Head on over to https://equipfoods.com/better and use code better at checkout, which is going to give you 20% off of your entire cart.

I’m Dr. Stephanie

Part geek, part magic, and all the way passionate about being a well-lived woman.

I want to throw my grandkids in the air in my 70’s. I want to be squatting even more weight than I am now, and putting my OWN luggage in the overhead bin. Sound like weird goals? For me these are just some of the little things that represent a life well-lived.

My health is MY job – I’ll be damned if I rely on luck, ‘good genes’ or a cocktail of drugs that over promise and under deliver.

The Betty Body is my first book-baby, and a collection of what I’ve learned after thousands of clinical hours, hundreds of conversations with the world’s top experts, and most importantly…

This book is an outline of what took ME from “rock-bottom health” at 38, to being my own version of a Betty in my perimenopausal mid 40’s. A woman who is physically strong, full of energy, enjoys mental clarity, great sex and a joyful family life. Is it all roses? Of course not. But I have the stamina and tools to deal with the push and pull of life so that it doesn’t turn into chronic stress.

I want this for you too. Let’s go Bettys!