Alan Aragon

Alan Aragon is one of the world’s leading nutrition scientists. For 30 years he’s coached elite athletes and published 30 studies. He just revealed why 90% of people sabotage fat loss with simple daily mistakes. His 10 game-changing revelations: 🧵 https://x.com/realPatrickJr/status/1960355875811721668

1. Daily protein beats everything else combined - Take your goal body weight in kg, multiply by 1.6-2.2.
2. Never lose more than 1% of bodyweight per week - Go faster and your body triggers "collateral fattening", your appetite goes insane trying to restore lost muscle.
3. Your "slow metabolism" is a lie - After dieting, you're not metabolically damaged. You're just burning 200-300 fewer calories through unconscious fidgeting and movement.
4. Take strategic diet breaks - Every 5-10 pounds lost, eat at maintenance for 1 week.
5. Resistance training is non-negotiable
6. You can influence WHERE fat comes off - Replace saturated fats (land animal fats) with monounsaturated fats (avocado, olive oil, nuts).
7. Weight plateaus aren't failure, but "maintenance practice." - 4-8 weeks of no progress despite good compliance means your body reached equilibrium.
8. "Hard gainers" have a fidgeting problem
9. The menopause weight gain myth - The largest study ever done found women gain an average of 3.5 pounds during the ENTIRE menopausal transition.
10. Autophagy obsession is misguided - It happens in ANY caloric deficit, not just fasting. Exercise triggers autophagy better than prolonged fasts.