episode #302

An Exploration of Flexible Dieting, Protein & Nutrition 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!


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



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


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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.

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