Muscle, Aging & Longevity: What the Science Actually Says | Brad Schoenfeld & Alan Aragon

👇 Visit The Proof website for the full show notes and supporting studies. 👇 https://theproof.com/podcast/ Simon’s personal supplement stack: https://hub.theproof.com/supplements In this conversation, I sit down with Dr Brad Schoenfeld and Alan Aragon to cut through the noise on protein targets, recomposition, and what actually matters in resistance training. We unpack where the science is clear, where nuance matters, and why context changes everything. From calorie deficits and lean mass retention to training effort and recovery, this episode focuses on building muscle and strength in a way that is sustainable for the long term, not just optimised for a short phase. What We Cover - Is 1.6 g/kg really a protein “plateau”, and when might higher intakes help? - What new calorie deficit data tells us about preserving lean mass - Who can realistically recomp, and when a surplus may be needed - Why aggressive dieting increases lean mass loss and rebound hunger - Minimum effective dose resistance training for busy adults - Proximity to failure, rep ranges, and what truly drives muscle growth - Cold plunges, recovery myths, and what actually supports progress - Creatine, caffeine, and the nutrition fundamentals that matter most If you want to age well, maintain muscle, and avoid the crash diet cycle, this conversation brings it back to the fundamentals: train hard, eat enough protein, avoid extreme deficits, and stay consistent. To connect with the guests and explore more of their work, follow Alan Aragon on https://www.instagram.com/thealanaragon/ and https://twitter.com/thealanaragon, and visit his website at https://alanaragon.com/ for research reviews and in-depth nutrition analysis. You can follow Dr Brad Schoenfeld on https://www.instagram.com/bradschoenfeldphd and Twitter for ongoing insights into resistance training science and hypertrophy research. 00:00 Intro 02:00  How Brad & Alan Connected 08:56 Why Muscle Matters for Longevity 25:06 Strength & Hypertrophy Gains in the 75+ Crowd 28:26 Muscle Size vs Strength vs Power 41:13 When Muscle Decline Begins and "Use It or Lose It” 53:24 GLP-1 Weight Loss Pitfalls 01:07:30 Plant vs Animal Protein in Older Adults 01:20:43 Total vs Goal Bodyweight 01:33:31 Anabolic Window and Protein Timing 01:50:08 Can You Recomp? Body Fat + FFMI Thresholds Explained 01:55:51 Effective Weight Loss Strategies 02:03:29 Sustainable Eating Patterns + Intrinsic Motivation 02:09:59 Optimizing Resistance Training for Muscle Growth 02:29:21 Choosing the Right Load and Rep Range 02:46:12 Nutritional Strategies for Muscle Maintenance 02:53:30 Supplements and Recovery Techniques 03:16:50 Cardio and Resistance Training Balance 03:21:38 Future Research and Final Thoughts Support the show: The best way to support the show is to use the products and services offered by our sponsors. Visit http://theproof.com/friends for exclusive discounts. If you have any additional questions you would like answered in the future, let me know in the comments. Enjoy, friends. Simon This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Head to https://38tera.com/?ref=SIMON and use code THEPROOF for a discount at checkout. 38Tera ships to the United States, Australia, and New Zealand. IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on http://im8health.com/. IM8 ships to 27 countries including the U.S., Canada, the U.K., Australia, and many regions across Europe, Asia, and South America. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at http://functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States. Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico. Momentous My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at http://livemomentous.com/. Momentous ships to many countries worldwide depending on local import regulations. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on http://join.whoop.com/simon. Whoop ships to 56+ international markets, including the US, Canada, most of Europe (UK, Germany, France, etc.), Australia, New Zealand, UAE, Singapore, and parts of Asia.