How to Lose Fat & Gain Muscle With Nutrition | Alan Aragon
Andrew Huberman
Jul 7, 2025
Mindsip insights from this episode:
Maximize muscle growth by understanding the true anabolic window
The true anabolic window for muscle growth isn't just a few hours post-workout but actually lasts for two to three days as muscle protein synthesis remains elevated.
Leverage red wine's anti-cancer properties for health benefits
Unlike other alcoholic drinks, red wine specifically has not been shown to have carcinogenic effects in the literature and may even have anti-cancer properties.
Choose canola oil over olive oil for better blood lipids
Contrary to popular belief, a meta-analysis found that canola oil was better than olive oil at improving blood lipids, likely due to its higher omega-3 content.
Consider collagen supplements to enhance skin and connective tissue
Taking a collagen supplement is a 'no-brainer' for improving skin and connective tissue if you don't eat animal products 'nose to tail'.
Debunk protein absorption myth: benefit from up to 100 grams per meal
The idea that you can only absorb 30 grams of protein per meal is a myth based on old studies, with newer research showing benefits from doses as high as 100 grams.
Understand fat loss: fasted cardio vs. fed cardio
While fasted cardio burns more fat during the workout, total fat loss over 24 hours is the same as fed cardio if daily calories are equal.
Optimize protein intake to build muscle on a vegan diet
Studies show vegans can achieve the same muscle and strength gains as omnivores as long as their total daily protein intake is optimized to around 1.6 grams per kilogram.
Utilize mycoprotein for effective muscle building
Mycoprotein, a fungus-based protein commercially known as Quorn, has been shown in studies to be as effective as animal protein for building muscle.
Achieve fat loss with high protein caloric surplus
It is possible to lose fat while in a caloric surplus if the extra calories come from a very high protein intake of 1 to 1.5 grams per pound of body weight.
More from
Andrew Huberman
Male vs. Female Brain Differences & How They Arise From Genes & Hormones | Dr. Nirao Shah
Essentials: Psychedelics for Treating Mental Disorders | Dr. Matthew Johnson
Health Effects & Risks of Kratom, Opioids & Other Natural Occurring Medicines | Dr. Chris McCurdy
Healthy Eating & Eating Disorders - Anorexia, Bulimia, Binging | Huberman Lab Essentials
How Nature & Other Physical Environments Impact Your Focus, Cognition & Health | Dr. Marc Berman
You also might be interested in
Peter’s takeaways on navigating HRT, rejuvenating the face, understanding the biology of aging, optimizing fertility, and learning to live well from the dying | Quarterly Podcast Summary #6
Why Being Normal Weight Might Be a Death Sentence...
Boost Brain Power by 25% WITHOUT a Pill (Brain Optimization Secrets)
The Biohacking Tool That Will Change the World (Mitochondrial Transfusions)
Your Arteries are Diseased - THIS is how you Restore them!
