Stronger with Time How to Build & Maintain Muscle Through Menopause - Based of the latest science - with Professor Stuart Phillips
Jun 2, 2025
Stuart Phillips, a Professor of Kinesiology at McMaster University and an expert in protein and muscle research, shares valuable insights on maintaining muscle through menopause. He clarifies that protein needs don't dramatically change with menopause and discusses effective resistance training techniques. The conversation emphasizes the importance of evidence over myths, the role of collagen supplementation, and the benefits of pre-sleep protein intake for muscle health. This practical guidance empowers women to confidently manage their strength training and nutritional strategies.
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Modern Protein Needs
- Traditional nitrogen balance methods underestimate true protein needs.
- Modern techniques show older adults benefit from about 1.6 grams protein per kilogram daily.
Menopause Muscle Loss Myth
- Menopause does not cause a sudden muscle loss spike; decline aligns with normal aging.
- Muscle loss is gradual, contrasting sharp bone density decline at menopause.
Preserve Muscle While Dieting
- During caloric deficit, preserve muscle with resistance training, not just protein increase.
- Intermittent fasting can work for weight loss and doesn't necessarily cause muscle breakdown.