If you are a career driven man in your 40s or 50s, you can keep the same body weight for years and still feel different. Softer through the midsection. Slower to recover with less strength and more aches/pains.A lot of that comes down to a shift in body composition. You lose muscle and gain fat, even when the scale barely moves.In Episode 81, Coach Brian breaks down the key takeaways from a deep science conversation featuring Dr. Brad Schoenfeld and Alan Aragon. These are two of the most published voices in resistance training and nutrition. My job in this episode is to translate the research into clear actions you can use right now.You will learn:What sarcopenia is, and why muscle loss starts earlier than most men thinkWhy resistance training is the main tool for slowing muscle loss with ageProtein targets that hold up in research, including what 1.2 vs 1.6 g per kg really meansWhy effort matters more than the “perfect” rep rangeHow to train 2 to 3 days per week in about 30 minutes and still make progressWhat to watch if you are dieting, or using a GLP 1, so you do not lose muscle with the fatSupplements with real support behind them for men over 40, including creatine, omega 3s, and vitamin DSimple scoreboard from this episode:Daily protein gramsResistance training days per weekWaist measurement once per monthIf your energy is down, your clothes are tighter, and your labs are creeping the wrong direction, this episode will give you a clean plan to protect muscle, improve health, and stay capable as you age.Learn more about The Call To RiseDrop 20+ lbs in 100 days and feel the best you have felt in yearswww.thecalltorise.comResearch cited in this episode (selected)Fiatarone et al. resistance training in very old adults with large strength gains (nursing home study).https://pubmed.ncbi.nlm.nih.gov/2342214/Morton et al. meta analysis on protein supplementation plus resistance training, with benefits up to around 1.6 g per kg per day for many lifters.https://pmc.ncbi.nlm.nih.gov/articles/PMC5867436/Schoenfeld et al. meta analysis on low load vs high load training showing similar hypertrophy when sets are taken close enough to failure.https://pubmed.ncbi.nlm.nih.gov/28834797/Schoenfeld et al. meta analysis on protein timing showing timing has a small effect when total daily protein is adequate.https://pubmed.ncbi.nlm.nih.gov/24299050/Helms et al. review on higher protein needs during calorie deficits for lean, trained athletes to preserve lean mass.https://pubmed.ncbi.nlm.nih.gov/24092765/Smith et al. omega 3s and muscle protein synthesis in older adults (mechanistic human data).https://pubmed.ncbi.nlm.nih.gov/21159787/Cold water immersion and strength or hypertrophy adaptations, evidence suggests consistent post lift cold exposure can reduce training adaptations in some contexts.https://pmc.ncbi.nlm.nih.gov/articles/PMC11235606/

Muscle, Aging & Longevity: What the Science Actually Says For Men - 81

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