Ep 80: Flexible Dieting, Evidence-Based Nutrition, and Protein Strategies with Alan Aragon

Today we are diving into flexible dieting and evidence-based fitness with nutrition researcher and educator Alan Aragon. You'll learn about the importance of evidence-based practice for the average person looking to improve their health, rigid vs. flexible dietary control, and the practical side of nutrition, such as protein sources, distribution strategies, and anabolic resistance. He addresses behavior change, food tracking, intermittent fasting, and research gaps in nutrition and fitness. Alan is a leading advocate for evidence-based information in the fitness industry, with over 30 years of experience. He writes a monthly Research Review, publishing cutting-edge information in popular magazines and scientific literature. Alan co-authored the most-viewed article in JISSN and led the development of the ISSN Position Stand on Diets & Body Composition. He also designs programs for athletes and individuals seeking optimal health. Alan's book, Flexible Dieting, transformed my perspective on food, coaching, and evidence-based practice. I'm thrilled to have him on the show. __________ Book a FREE 30-minute call with Philip here . __________ Today you’ll learn all about: [2:36] His purpose and journey in evidence-based fitness and flexible dieting [8:33] Importance of evidence-based practice for the average person [13:18] Selecting and evaluating studies for the monthly research review [19:45] Rigid vs. flexible dietary control and sustainable results [28:05] The spectrum of diet control: Intuitive eating and its impact on goals [30:11] Addressing behavioral challenges in the context of flexible dieting [31:32] Stephanie shares her experience with her one-on-one nutrition coaching with Philip [35:35] Incorporating treats and indulgences sustainably [40:25] Best protein sources and distribution for muscle building and recovery [42:42] Muscle anabolic resistance in older adults and its implications [46:26] Ideal protein source split for overall health [48:16] Protein/carb distribution and carb cycling during a fat loss phase [55:12] The question Alan wanted Philip to ask [1:00:24] How to reach out to Alan [1:00:57] Outro Episode resources: Alan's website: www.alanaragon.com Instagram: @thealanaragon Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram