Cuppa Joe Weightlifting

The world's top nutritionist exposed the biggest fat loss myths keeping you fat — and he has the peer-reviewed studies to prove it. Here are 7 facts that will completely change how you see fat loss forever. Alan Aragon is one of the most cited evidence-based nutritionists in the world. He sat down with Andrew Huberman and dismantled the myths most trainers and doctors still repeat today. → The 30g protein limit is a myth. Studies comparing 20g vs 40g — and even 25g vs 100g — post-training found that more protein produced greater muscle protein synthesis. Your body can use far more than 30g per meal. → The post-workout anabolic window is not 30 minutes — it is 24 to 72 hours. A meta-analysis found no significant difference in muscle or strength gains between people who timed protein around training and those who did not — as long as total daily protein reached 0.7g per pound of body weight. → Fasted cardio burns more fat during the workout — but not more fat by the end of the day. When total nutrition is equal, fasted and fed training produce the same fat loss. Train whichever way you prefer. → You can gain muscle and lose fat at the same time. At least a dozen controlled studies confirm this. The key: high protein (0.7 to 1g per pound), near-maintenance calories, and resistance training. → Carbs do not make you fat. Every well-controlled study equating calories and protein finds no meaningful fat loss difference between high-carb and low-carb groups. The real issue is total calorie intake — not carbohydrates. Swipe through every slide 👉 👉 Follow @healthivora.co 🗞️ Free Healthivora.co newsletter — 20,000+ subscribers. Link in bio. 📖 The Healthivora Body Reset — Chapter 5: the full fat loss and body recomposition protocol. Link in bio. — — — 🎙️ Credit: Huberman Lab ft. Alan Aragon ⚠️ Educational only. Not medical advice. Consult a healthcare professional before changing your nutrition or training. — — — #AlanAragon #FatLoss #Healthivora #BodyReset #Protein #BodyRecomposition #Nutrition #EvidenceBased #ScienceBacked #Muscle #Metabolism #FatLossTips #HealthivoraCommunity #Huberman #FitnessMyths #WeightLoss #LeanMass #ProteinIntake #NutritionScience

None of this comes in a bottle. For years I was trained to reach for a prescription pad first. But your body already runs the most sophisticated pharmacy on earth — it just needs the right inputs, and most of them are sitting right in front of you for free. Sunlight does more for your mood than people give it credit for. A short walk after dinner can blunt a blood sugar spike better than most people expect. And muscle — muscle may be the single best predictor of how long you live, and how well you live it. We built a health care system that’s extraordinary at treating disease and almost silent on how to create health. That gap is where all of this lives. Save this list. Pick one. Start today.

You’re never too old to start building muscle. Muscle acts as a metabolic reservoir, storing and utilizing glucose efficiently, preventing insulin resistance, and protecting against chronic disease. The study found that muscle mass—not BMI—was the strongest predictor of survival, independent of fat mass, cardiovascular risk factors, and metabolic markers. I used to think lifting weights was just for bodybuilders—I didn’t love the gym and thought cardio was enough. But when I learned that strength training activates longevity pathways like mTOR and AMPK, protects mitochondria, and triggers the release of myokines—hormone-like compounds that reduce inflammation and enhance brain function—I realized it wasn’t just about looking fit. It was about living longer, stronger, and healthier. You don’t need a gym or fancy equipment. Strength training—whether it’s bodyweight exercises, resistance bands, or lifting weights—builds muscle, protects your metabolic health, and safeguards your future. At the end of the day, it’s not just about living longer—it’s about living better. DOI: 10.1016/j.amjmed.2014.02.007

It’s about to go down at the
I’m joining in the fun as an official today.

Shut up, suit up, and show up. @hubermanlab

Just a few pics of some of my favorite people who were at the USA Masters Elite Invitational.

I had an incredible experience at the It was an honor to be invited to this first of its kind competition, where the top 100 lifters in the country do battle within their age groups. I competed against every other 55-59 lifter covering all weight categories.
One of my competitors was my good friend & archrival Gunther. We typically battle in the same weight class. Gunther set the new M55/70kg National records at the Nationals earlier this year.
I broke the Sn**ch record twice with 71 & 73. It was a back & forth battle with Gunther making a record sn**ch at 72. Gunther wound up breaking his own record on the total.
I managed to win Silver, with Gunther taking Bronze based on the overall formula for this meet. It was a great experience, competing in this new type of meet & simply catching up with so many old friends.

Enjoyed working with this Champion. Bob always brings the effort. I hope to have his flexibility & tenacity when I grow up😜

In Savannah with some old friends at the
This is a cool pic they made for me.