Fat Burning Expert: The Real Reason You Can’t Lose Weight! PCOS, Menopause & Stubborn Belly Fat

Throughout the conversation, Alan stresses a core principle: success in fat loss or muscle gain is not about gimmicks or myths but a clear comprehension of fundamental scientific principles tailored to individual goals and contexts. He advocates for simplicity in diet planning and dismisses many common misconceptions that cause confusion in fitness communities.

Protein Intake: Myths, Targets, and Timing

One of Alan's key points is debunking the widespread confusion about protein intake. Rather than obsessing over timing or protein per meal, the most critical factor is hitting your total daily protein target. Research shows that whether protein is consumed in two meals or five meals in a day, as long as the total intake meets individual needs, the muscle-building outcomes are comparable.

For muscle gain, Alan recommends between 1.6 to 2.2 grams of protein per kilogram of target body weight daily, adjusting based on training status and goals. Women generally start at the lower end due to higher body fat percentages and lower lean mass. He also highlights that consuming large amounts of protein is safe for healthy individuals, and concerns about kidney damage or bone health lack evidence unless pre-existing conditions exist. Regarding protein sources, while animal proteins generally trigger stronger muscle protein synthesis, well-planned plant-based diets can be equally effective if total protein is sufficient.

Diet Breaks and Weight Loss Plateaus

Diet breaks are presented as valuable tools for managing the inevitable plateaus during fat loss. Rather than viewing plateaus negatively, Alan encourages seeing them as the body achieving homeostasis—an adaptive survival mechanism. Periodic diet breaks, taken every 5 to 10 pounds of fat lost or every 4 to 8 weeks, allow mental and physical recovery, helping dieters maintain long-term adherence.

The cycle of progress, plateau, and maintenance is natural. Alan explains that maintaining lean body mass during weight loss is paramount to avoid rebound weight gain caused by heightened hunger signals and metabolic adaptations. Controlled weight loss rates—ideally about 0.5% to 1% body weight per week—paired with resistance training and sufficient protein help preserve muscle and keep the metabolism favorable for sustained fat loss.

The Complex Role of Adaptive Thermogenesis and Metabolism

Alan sheds light on metabolic adaptation—why weight loss slows and why some feel their metabolism is "damaged" after dieting. The body reacts to calorie deficits primarily by reducing non-exercise activity thermogenesis, which is subconscious movement like fidgeting and general physical activity outside formal exercise. This drop in daily calorie expenditure can be around 200 to 300 calories.

Furthermore, there is a smaller metabolic component involving sympathetic nervous system activity and thyroid hormone signaling, leading to what Alan terms "adaptive thermo reduction." Combined, these adaptations slow energy expenditure as a protective mechanism during dieting. Misunderstanding these facts often causes people to question the "calories in, calories out" principle when in reality, their total daily energy expenditure changes as they lose weight.

Polycystic Ovary Syndrome (PCOS)

Addressing women struggling with PCOS, Alan explains its metabolic similarity to type 2 diabetes, especially with regard to insulin resistance and glycemic control issues. The dietary prescriptions for PCOS center around body fat reduction as the highest priority, similar to diabetes management, since excessive body and visceral fat worsen insulin sensitivity.

In addition to focusing on fat loss, carbohydrate intake often needs to be moderated to improve blood sugar regulation, with around 130 grams of carbohydrates a day commonly cited as a workable target. Clinical experience shared in the discussion reflects that ketogenic or low-carbohydrate diets may markedly improve menstrual regularity and overall symptoms. Importantly, Alan stresses the need for medical consultation and cautions against excessive calorie restriction that could disrupt menstrual cycles, underscoring the delicate balance required with energy intake and training load.

Menopause, Body Composition, and Hormonal Health

Menopause introduces unique challenges to fat loss and muscle maintenance due to hormonal shifts, physiological changes, and accumulated life stressors such as caring for aging parents and career pressures. Alan affirms that though body composition changes during menopause can feel insurmountable, they are often modest—studies show average fat gain of about 1.6 kg and minimal muscle loss during the transition.

Maintaining high protein intake and consistent training remains key, with an emphasis on adjusting expectations for the rate of progress. Hormone replacement therapy (HRT) can be beneficial for those with symptomatic hormone deficiencies, but Alan criticizes universal recommendations for HRT at a certain age, noting the importance of symptom-based, individualized approaches rather than lab results alone. Lifestyle changes should be prioritized before considering hormonal treatments.

The Ketogenic Diet: Functionality and Limitations

Alan acknowledges the ketogenic diet as an effective fat loss tool, primarily because it cuts out common processed foods and increases protein intake enhancing satiety. However, he cautions that adherence is the major limiting factor; long-term studies reveal most participants gradually increase their carbohydrate intake over time, effectively ceasing ketosis.

From a muscle gain perspective, ketogenic diets may blunt hypertrophy compared to higher-carb diets due to less muscle glycogen storage, which affects muscle fullness and potentially size gains. Strength improvements can be similar, however. Cardiovascular effects depend heavily on fat sources within the ketogenic diet, highlighting the importance of emphasizing unsaturated fats from plant-based oils and fatty fish rather than saturated fat from land animals.

Creatine: The Undisputed King of Supplements

Creatine is lauded as arguably the most effective non-pharmacological supplement for enhancing strength and muscular adaptations. Alan describes creatine as having a robust evidence base with over a thousand studies supporting its efficacy, not only for muscular performance but also for joint health, glucose regulation, and cognitive function.

The loading and maintenance dosing protocols ensure muscle creatine stores reach saturation, providing noticeable strength gains often translating into greater long-term hypertrophy. Despite its reputation, creatine remains underutilized, and Alan stresses there are almost no safety concerns for healthy individuals, making it a staple supplement for both men and women.

Intermittent Fasting and Autophagy

While intermittent fasting is validated as an effective calorie control method, Alan dispels exaggerated claims about autophagy—the cellular recycling process—being uniquely or dramatically enhanced solely by fasting duration. Autophagy is influenced by caloric restriction generally, and both resistance and aerobic exercise independently promote autophagy without the downsides of extended fasting.

He points out that for already lean individuals aiming to maximize muscle retention, alternate day fasting or prolonged fasts may lead to excessive lean mass loss. Fasting is best viewed as a viable tool among many for energy regulation rather than a magic bullet for cellular health or longevity. Furthermore, extreme fasts or detox regimens often serve as reactive, short-term "reset" attempts post-holidays rather than sustainable lifestyle changes.

Psychological and Behavioral Drivers of Change

Alan underscores the importance of motivation and prioritization in achieving lasting body composition changes. He observes that individuals who succeed tend to reach a point where their physical goals become their overriding priority, superseding other life demands. This prioritization creates the necessary discipline to abide by demanding training and nutrition regimens.

Supportive strategies include clarifying reasons for change and identifying barriers in order to sustain motivation. He is clear that external forces can only facilitate so much; ultimately, the individual must internally decide to commit. This mindset shift explains why physique competitors reliably reach goals—they simply rank them as the top priority, not because they have a superior metabolism.

Gut Microbiome and Artificial Sweeteners

Addressing popular claims about the gut microbiome's influence on weight loss, Alan adopts a pragmatic stance. While acknowledging that gut health is part of the integrated biological system influencing body composition, he challenges the notion that it is a "master regulator." The real-world impact of microbiome-targeted supplements on fat loss tends to be minimal, statistically significant but not clinically meaningful.

Regarding artificial sweeteners, Alan reassures listeners that most common sweeteners—sucralose, aspartame, stevia—are safe for consumption within reasonable amounts, counteracting excessive fearmongering. He notes saccharine, once common as a pink packet sweetener, has shown some negative metabolic associations but is largely phased out. Overall, the scientific consensus views artificial sweeteners as largely innocuous for weight management.

Debunking Sugar and Emphasizing Quality Nutrition

Alan closes by challenging misplaced dietary fears, particularly vilification of sugar and fruit. While added sugars in processed, calorie-dense foods can dilute nutrient density and promote excess calorie intake, naturally occurring sugars in whole fruits do not impair metabolic health. On the contrary, fruit intake associates with improved glycemic control, body composition, and protection against chronic disease.

He criticizes the re-emergence of glycemic index fixation without considering glycemic load or overall diet quality. Highlighting longevity in cultures rich in fruit consumption, Alan urges a balanced view rooted in evidence rather than myths. Moderation in discretionary calories, prioritizing nutrient density, and practical adherence remain the pillars of sustainable nutrition.