Show Notes
The narrative telling you to lower protein for longevity is backwards. Alan explains why protein is the strongest macronutrient for appetite control, how higher protein wins in every controlled study for body composition and metabolic health, and why food selection matters more than hitting arbitrary numbers.
Alan breaks down why this is just water retention and your body's survival response, how diet breaks every 4-8 weeks make cutting sustainable, and why waiting until your fifties to increase protein makes no sense when you should have built muscle your whole life.
The bottom line: don't follow theory, look at who's actually strongest at their oldest.
00:00 Introduction07:01 Journey of Alan Aragon's career in nutrition10:44 Protein intake debate and addressing misconceptions18:09 Discussing upper limits of protein consumption24:30 Ability to build muscle while in a calorie deficit30:49 Effective strategies for quick fat loss38:48 Psychological breaks during long-term dieting45:25 Transitioning from a fat loss phase to maintenance51:24 Perspectives on fasting and its benefits01:00:02 Importance of tracking and understanding nutritional intake01:05:56 Modern debates around GLP-1 medications for weight loss01:17:19 Addressing misinformation in the health optimisation space
DISCLAIMER Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.
Hack You Media → Instagram: https://www.instagram.com/hackyoumedia/ → More from Hack You: https://hackyou.media/#aa19104a-abc1-4697-b0f5-0e81e47e60c5
» Follow Vadim« Instagram: https://www.instagram.com/vadim_bioniq/?hl=en Bioniq: https://www.bioniq.com/
» Follow Mike« YouTube: Youtube.com/MikeThurston Instagram: https://www.instagram.com/mikethurston/?hl=en First Things THRST: Youtube.com/FirstThingsThrst
» Follow Alan« Instagram: https://www.instagram.com/thealanaragon/?hl=en Website: https://alanaragon.com/
More from Hack You
Dr Olli Sovijärvi is a medical doctor and biohacker who’s spent 13 years researching how to actually reverse ageing. He breaks down why your NAD levels matter, why the basics (grounding, sunlight, movement) always win, and why living in a megacity is fighting biology itself.
Dean Henry returns for a conversation on all things bioregulators and breaks down why they're a different category of peptides altogether.
Dr Darren Candow has published over 1000 peer-reviewed studies on creatine, and he's found something surprising: the optimal dose depends entirely on what you're trying to achieve, and it's probably not what you've been taking.
Dr Jeremy London is a cardiovascular surgeon who breaks down why blood vessel health matters infinitely more than your heart rate, the ecosystem most cardiologists ignore, and why extreme endurance training and steroids create the exact same cardiac damage. Find out what you can actually change starting tomorrow and why VO2 max isn't the only number worth tracking.
Nathan Carvalho calls himself a human optimisation architect because most people are getting the sequence wrong. He spends weeks connecting the dots between your gut doctor, thyroid doctor, trainer, and nutritionist - people who don't talk to each other but should.