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 Instagram and Twitterand visit his website at fitadvancement.com for research reviews, in-depth nutrition analysis, and mentorship offerings. You can follow Dr Brad Schoenfeld on Instagram and Twitter for ongoing insights into resistance training science and hypertrophy research.
- Intro (00:00)
- Early Career and Bodybuilding Journey (01:52)
- Muscle Physiology and Aging (04:01)
- Resistance Training and Sarcopenia (08:48)
- Practical Advice for Healthy Aging (26:26)
- Muscle Quality vs Muscle Quantity (31:36)
- Genetics, Lifestyle, and Longevity (37:41)
- The Role of Fasting and Caloric Restriction (48:49)
- The Importance of Resistance Training (53:00)
- Plant vs. Animal Proteins (01:02:07)
- Protein Distribution and Timing (01:16:54)
- Anabolic Window and Protein Timing (01:28:15)
- Optimal Protein Dosing (01:39:32)
- Challenges of Extreme Caloric Deficits (01:50:43)
- Effective Weight Loss Strategies (01:58:20)
- The Importance of Resistance Training (02:04:51)
- Optimizing Resistance Training for Muscle Growth (02:10:01)
- Choosing the Right Load and Rep Range (02:24:13)
- The Importance of Power Development (02:30:16)
- Nutritional Strategies for Muscle Maintenance (02:41:34)
- Supplements and Recovery Techniques (02:48:20)
- Cardio and Resistance Training Balance (03:03:51)
- Future Research and Final Thoughts (03:16:27)
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More about Dr Brad Schoenfeld
Brad Schoenfeld, PhD, CSCS, CSPS, FNSCA, is a professor of exercise science at Lehman College in the Bronx, New York, where he serves as the graduate director of the Human Performance and Fitness program. Dr Schoenfeld has published more than 400 peer-reviewed scientific papers on various exercise- and sports nutrition-related topics, and authored the seminal textbook, “Science and Development of Muscle Hypertrophy.” His research has been cited in over 30,000 peer-reviewed papers and he is currently ranked as the world’s top researcher on the topic of resistance training by ExpertScape, an independent site that grades researchers based on their scholarly activity. He was the recipient of the 2016 Dwight D. Eisenhower Fitness Award, presented by the United States Sports Academy for outstanding achievement in fitness and contributions to the growth and development of sport fitness through outstanding leadership activity, as well as earning the 2018 National Strength and Conditioning Association Young Investigator of the Year Award. In addition to his academic efforts, he has consulted with numerous professional sports teams and formerly served as Sports Nutritionist for the New Jersey Devils hockey organization.
More about Alan Aragon
Alan Aragon is a nutrition researcher and educator with over 30 years of success in the field. He is known as one of the most influential figures in the fitness industry’s movement towards evidence-based information. His notable clients include Stone Cold Steve Austin, Derek Fisher, and Pete Sampras. Alan’s work has been published in popular magazines, and the peer-reviewed scientific literature (list of publications here). He co-authored Nutrient Timing Revisited, the most-viewed article in the history of the Journal of the International Society of Sports Nutrition (JISSN). He also is the lead author of the ISSN Position Stand on Diets & Body Composition. Alan is the founder and Editor-In-Chief of Alan Aragon’s Research Review (AARR), the original and longest-running research review publication in the fitness industry. Alan and his wife Jeana founded the Fit Advancement Mentorship (FAM), which is a multi-faceted educational hub for fitness professionals and enthusiasts.