Ep. 472 | The Tiered Deficit Fat Loss Method | When to Take a Diet Break With Alan Aragon
Learn the strategies for effective fat loss with renowned nutrition researcher Alan Aragon. In this episode, Alan breaks down the tiered deficit approach to dieting, revealing how to optimize your calorie deficit based on your starting body fat percentage. You'll learn the ideal deficit ranges for different body compositions, how to preserve lean muscle while cutting, and the importance of diet breaks and maintenance phases for long-term success.
Discover:
The optimal calorie deficits for obese vs. overweight individuals
How aggressive dieting can threaten lean body mass in leaner people
When to take diet breaks to refresh mentally and physically
Why maintenance phases should get longer as you near your goal
How fat distribution affects the appearance of leanness
ABOUT ALAN ARAGON
Alan Aragon is 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 towards evidence-based information. His notable clients include Stone Cold Steve Austin, Derek Fisher, and Pete Sampras. Alan’s work has been published in popular magazines, and the peer-reviewed scientific literature (list of publications here).
He co-authored Nutrient Timing Revisited, the most-viewed article in the history of the Journal of the International Society of Sports Nutrition (JISSN). He also is the lead author of the ISSN Position Stand on Diets & Body Composition. Alan is the Chief Science Officer of the Nutritional Coaching Institute, and the founder and Editor-In-Chief of Alan Aragon’s Research Review (AARR), the original and longest-running research review publication in the fitness industry. Alan maintains a private practice designing programs for recreational & professional athletes — and of course regular people striving to be their best.
Alan Aragon is 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 towards evidence-based information. His notable clients include Stone Cold Steve Austin, Derek Fisher, and Pete Sampras. Alan’s work has been published in popular magazines, and the peer-reviewed scientific literature.
He co-authored Nutrient Timing Revisited, the most-viewed article in the history of the Journal of the International Society of Sports Nutrition (JISSN). He also is the lead author of the ISSN Position Stand on Diets & Body Composition. Alan is the Chief Science Officer of the Nutritional Coaching Institute, and the founder and Editor-In-Chief of Alan Aragon’s Research Review, the original and longest-running research review publication in the fitness industry. Alan maintains a private practice designing programs for recreational & professional athletes — and of course regular people striving to be their best.
ABOUT THE BLUEPRINT PODCAST
The Blueprint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself.
On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense.
Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery.
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