If you still think you can only use 30g of protein per meal, or that meal timing is everything… you’re getting played. Stop believing outdated nutrition myths. Here’s what the science really says about protein, fat loss, and building muscle (from @TheAlanAragon w/ @hubermanlab):

1. The “30g Protein Per Meal” Rule Is B.S. Your body can use way more than 30g of protein at once. What matters most: total daily protein, not how you split it up. “The whole ‘you can only use 30g of protein per meal’ thing is basically BS.” - @TheAlanAragon

2. The Anabolic Window Is Overrated The post-workout “anabolic window” isn’t as short as people say. If you eat before training, you’ve got nutrients floating around for hours. The real “window” lasts days, not minutes.

3. How Much Protein Do You Need? 0.7g per pound of body weight per day is a solid minimum. Two ribeyes at dinner? Your body can handle it. Distribution across meals doesn’t matter as much as everyone thinks.

4. Why Protein Is King Supports lean muscle (your metabolic engine) Most filling macro (keeps you full) Highest “thermic effect” (burns more calories to digest)

5. Animal vs. Plant Protein “Gram for gram, as a group, animal proteins are higher quality. They’re more anabolic. They have a higher proportion of essential amino acids.” – @TheAlanAragon Animal proteins usually lead to more muscle protein synthesis. BUT: Studies show plant proteins can perform just as well. Pea protein even outperformed whey in one study! Vegan or omnivore, hit your total protein and you’ll build muscle.

6. Body Recomposition Is Real Yes, you can gain muscle while losing fat (body recomposition). Doesn’t even require a caloric deficit. Try eating ~10% above maintenance (200-300 extra cals), all from high-quality protein.

7. Fiber, Fat Loss, and Carbs Fiber: Get it from fruits & veggies. Simple. Fasted training burns more fat during the workout, but total daily calories matter more for fat loss. Keto works mainly because people eat less, not because carbs are evil.

8. Inflammation & Omega-3s Any diet that helps you lose fat will lower inflammation. Omega-3s (fish oil) have massive anti-inflammatory benefits.

9. Artificial Sweeteners Aspartame, sucralose, stevia? They’re fine. You’d need to drink more diet soda than is humanly possible to see any bad effects.

10. Seed Oils vs. Animal Fats Science finds more dirt on butter, lard, tallow than seed oils. Canola oil? Actually beats olive oil for blood lipids.

11. Alan’s Supplement Stack Multivitamin (TWO: one with iron, one without) Vitamin D3: 4000 IU/day Fish oil: 3g (1g EPA/DHA) Magnesium citrate (not oxide) Creatine: 5g/day Vitamin C: 1g/day

12. Caffeine & Alcohol Caffeine: Net positive for health (cardio, longevity, etc.) just don’t overdo it or drink close to bedtime. Alcohol: Red wine is the only drink with mostly positive effects in studies. Most guys who look great barely drink at all.

Bottom line: Hit your total daily protein Don’t stress meal timing Plant or animal, just get enough Fiber, omega-3s, and smart supplements Enjoy your coffee Don’t fear diet soda Focus on consistency, not perfection RT if you’re done with nutrition myths