The Evidence-Based Body Recomp Protocol

If you're tired of chasing magic diets, conflicting advice, and programs that promise everything but deliver nothing, this protocol is your reset. Most people over 35 are stuck in a cycle: eating too much, training too little (or not at all), and watching their body composition slide year after year. The research is clear—the biggest threat to healthy aging isn't just losing muscle, it's the cascade of frailty, metabolic dysfunction, and disease that follows. But here's the good news: you don't need a perfect diet, exotic supplements, or genetic gifts. You need a system. This protocol gives you the exact framework Alan Aragon has refined over three decades working with everyone from beginners to experienced lifters. You'll learn how to set up a sustainable caloric deficit (or strategic surplus if you're lean), dial in your protein to the gram based on your training status and goals, individualize your carb-to-fat ratio for adherence, and structure your resistance training to maximize muscle retention or growth. No fluff, no bro-science, no one-size-fits-all nonsense—just the evidence-based trifecta of caloric control, adequate protein, and progressive resistance training, broken into clear phases with troubleshooting at every step. Alan has spent over 30 years translating nutrition research into real-world results. He's built his reputation on one thing: what actually works. This isn't theory. It's a system for improving body composition at any age, whether you're 25 or 55, whether you're starting from scratch or breaking through a plateau. If you're ready to stop guessing and start making measurable progress, this protocol is your roadmap.