The Diary Of A CEO with Steven Bartlett Most Replayed Moment: The Truth About Protein Intake and The Simplest Way To Lose Fat
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Mar 27, 2026 
Alan Aragon, a nutrition researcher known for evidence-based fitness advice, tackles the protein myths people get wrong most. He digs into how much protein really matters, why meal timing is often overhyped, and how higher protein can support fat loss. They also get into vegan vs animal protein, fast weight loss, GLP-1 rebound, metabolic slowdown, and why sustainable habits win.
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Three Protein Feedings Can Match Five
- Once total protein is high enough, eating protein three times versus five times daily produced no meaningful difference in muscle or strength gains.
- Alan Aragon cites a newer resistance-training study using about 2.2 grams per kilogram daily, improving on older lower-protein research.
Bodybuilder Rules Should Not Guide Everyone
- Bodybuilding meal-frequency rules came from enhanced elite competitors, then spread to ordinary gym-goers who do not need them.
- Alan Aragon says these athletes often eat five to eight meals because they process far more food while chasing tiny competitive edges.
Use Goal Body Weight To Set Protein
- Aim for 1.6 to 2.2 grams of protein per kilogram of target body weight when trying to gain muscle while staying lean.
- For Steven Bartlett at 90 kilograms, Alan Aragon gives a range of 144 to 198 grams and suggests women usually start at 1.6.