The Dr. Layne Norton Podcast Building Muscle Masterclass: Protein and Lifting with Dr. Stu Phillips
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Dec 1, 2025 
In this enlightening discussion, Dr. Stu Phillips, a leading researcher in exercise science and protein metabolism from McMaster University, shares insights to maximize muscle growth. He explains how consistent resistance training is the key driver of hypertrophy, debunks myths around protein intake, and clarifies that high-protein diets don't harm kidney health. The conversation touches on plant vs. animal protein, the hormonal influences on training, and the importance of long-term effort over acute changes. This masterclass is packed with evidence-based strategies for fitness enthusiasts.
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The Postdoc That Got Away
- Stuart Phillips described recruiting Layne Norton for a postdoc and being turned down.
- He joked that Layne made a good career choice outside his lab.
Training Is The Main Driver Of Muscle Growth
- Consistent resistance training is the dominant factor for hypertrophy and outweighs nutrition changes.
- Protein and hormones matter, but they are smaller modifiers compared with regular hard training.
Acute Hormone Spikes Don't Drive Hypertrophy
- Acute hormone spikes after exercise do not predict long-term hypertrophy responses.
- Chronic anabolic changes, not transient post-workout rises, would be required to drive growth but are rarely seen.