<p>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.</p><p>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.</p><p>Resources mentioned in the episode:</p><p>Alan's AARR Research Review - https://alanaragon.com/aarr/</p><p>Alan’s Book “Flexible Dieting” - https://alanaragon.com/books/</p><p>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</p><p>Study: Animal vs Plant Protein - https://pubmed.ncbi.nlm.nih.gov/36822394/</p><p>Quorn Protein - https://www.quorn.us/mycoprotein</p><p>Study: SWAP MEAT - https://med.stanford.edu/nutrition/research/completed-studies/SWAPMEATstudy.html</p><p>Episode Overview:</p><p>0:00 Intro</p><p>2:55 The Importance of Flexible Thinking in Nutrition</p><p>6:24 Understanding What Flexible Dieting Really Means</p><p>14:21 Alan's Position on Nutrient Timing</p><p>15:35 The RDA has not been changed since 1980.</p><p>27:15 Loss of Muscle Mass: The Beginning of the End</p><p>30:57 Protein Intake for General Population: 1.2-1.6 grams per kilogram?</p><p>35:22 Protein per Meal Concern for the Elderly</p><p>38:21 The Importance of Protein for Women's Muscle Mass</p><p>42:16 The Role of Pre-Bed Protein in Muscle Protein Synthesis</p><p>49:03 Fasting and Autophagy: Understanding the Basics</p><p>1:00:15 Glycogen Resynthesis and the Importance of Carbohydrate Intake</p><p>1:03:43 The Theory of the Post-Exercise Anabolic Window</p><p>1:07:28 Doubts About the Importance of the Anabolic Window and Focus on Nutrient Availability</p><p>1:12:07 Post-Workout Shake vs Regularly Scheduled Meals</p><p>1:16:44 Timing and Loading Phase of Creatine Supplementation</p><p>1:20:33 Simon's Tree-Jacked Hippie Persona</p><p>1:24:50 Confounding Variation Due to Responders and Non-Responders</p><p>1:28:14 Study Limitations: Specific Protein Type and Training Status</p><p>1:31:30 Considering Long-Term Health and Nutritional Factors</p><p>1:32:51 Concerns About Long-Term Vegetarian/Vegan Diets and Nutrition Deficiencies</p><p>1:37:25 The Reality of Some People Exiting Veganism for Health Reasons</p><p>We are grateful to our sponsors:</p><p>Apollo</p><p>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.</p><p>Equip</p><p>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. </p>