Protein experts discuss the impact of different proteins, recommended protein intake for adults, protein distribution in diet, maximum protein threshold, optimal protein quantities for health, ageing and protein, plant-based vs animal protein, protein and satiety, mTOR and IGF1 in ageing, causes behind elevated IGF1 levels, and acute vs chronic protein consumption.

Stuart Phillips, PhD, is a professor of kinesiology at McMaster University in Hamilton, Ontario, Canada, where he also serves as the director of the Physical Activity Centre of Excellence. His research centers on the roles exercise and nutrition play in influencing human skeletal muscle protein turnover and how these lifestyle factors influence body composition, especially as we age. In this episode, we discuss: (00:00) Introduction to Dr. Stuart Phillips (07:16) Why muscle is important for longevity (14:34) Is the importance of muscle mass (per se) overstated? (16:48) Is the RDA on protein too low? (19:03) Minimum vs. optimal protein intake (for athletes) (19:29) Why older adults need more protein (24:52) Caloric restriction vs. higher protein for aging (28:04) What is a catabolic crisis? (29:40) Effects of space flight on muscle (36:16) Practical tips for protein intake (39:34) Protein timing and the anabolic window (41:27) Most important factors for hypertrophy (43:57) Should we supplement leucine? (45:46) Does plant protein support hypertrophy? (56:30) Causes of anabolic resistance (58:22) What types of exercise and how much? (01:06:56) Protein and rest as tools for recovery (01:08:14) Mechanisms of muscle protein synthesis and breakdown (01:08:31) Does rapamycin inhibit hypertrophy? (01:13:07) What is Dr. Phillips doing to age well? (01:15:25) Hormonal responses to exercise (01:17:09) Sex differences in hypertrophy (01:19:38) Effect of menopause on muscle (01:20:03) Do testosterone boosters work? (01:21:56) Does growth hormone improve muscle? (01:26:30) Androgen replacement therapy (benefits vs. drawbacks) (01:31:17) Mental health benefits of exercise (01:31:54) Anti-catabolic effects of heat (01:38:19) Molecular causes of sarcopenia (01:42:35) Anti-catabolic effects of omega-3 (01:48:57) Brain and muscle effects of creatine Watch this episode on YouTube Show notes and transcript Join over 300,000 people and get the latest distilled information straight to your inbox weekly: https://www.foundmyfitness.com/newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/crowdsponsor

Kinesiology professor Stuart Phillips and nutrition professor Faidon Magkos discuss the hype around protein consumption, its benefits for muscle building and weight loss, the risks of eating too much protein, the timing of protein intake post-workout, and its role in weight loss. They debunk myths and share expert insights on protein's impact on our bodies.

Few have studied protein in sports as much as Prof Stuart Phillips, from the Department of Kinesiology at McMaster University in Ontario, Canada. Together with the team, Phillips shares some of the latest research on the value of protein in exercise sports, discuss whether protein supplementation has any real value in enhancing recovery and performance and what the best type of protein is to consume.SHOW NOTES:CAUGHT MY EYE SEGMENT:WADA bans tramadol, now that the proverbial horse has bolted (The horse is from Colombia, and rides a bike): https://www.reuters.com/lifestyle/sports/wada-outlaws-tramadol-use-2024-maintains-cannabis-ban-2022-09-23/#:~:text=SYDNEY%2C%20Sept%2023%20(Reuters),on%20cannabis%20after%20a%20review.Good piece by Matt Lawton on the boxing controversy, the fight that ended up not happening: https://www.thetimes.co.uk/article/cadf7aae-44e9-11ed-8885-043c27446b97?shareToken=0fd65796afe945e5ad8a6e6c98d2c4f3Article on the doping suspension and investigation of a Portuguese pro team leading to numerous bans: https://www.cyclingweekly.com/racing/seven-portugese-riders-banned-over-dopingA detailed article on the angling cheating scandal: https://www.yahoo.com/news/lead-weights-and-lie-detectors-the-scandal-that-rocked-a-cleveland-fishing-tournament-and-became-worldwide-news-033353103.html?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAAMnouSCoCuNO7biPeFoeAg4JzCiXcWAF2pp0quSL3c5pBqL2HG-R8-UB2ZoJ5LEuhkcvZTC-2jUHv3LRIRoqgS5hDosIKtpYqGG3hXj3aRedy08l82XfFNjDo3zi3gt8v73hjXjuAiY9IGDwv99bCPg3xzqa4VJ_b8zHMWDK6I3rMAIN INTERVIEWThe article mentioned by guest Stuart Phillips on protein supplementation requirements: https://www.clalit.co.il/he/lifestyle/sport/fitness/Documents/2004_ProteinRequirementsandSupplementationinStrengthSports.pdf Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Dr. Stuart Phillips, a renowned protein researcher, discusses groundbreaking findings on protein absorption and muscle growth. Topics include the upper limit of protein intake, protein timing post-workout, and debunking myths about the anabolic window. Whether you're an athlete or fitness enthusiast, this episode provides cutting-edge insights to optimize protein intake for muscle growth.

Professor Stuart Phillips, a leading expert on resistance training, discusses the benefits of weight training for everyone. He explains why even a little training can have significant benefits, tailor training based on age, and challenges traditional beliefs on muscle growth. The podcast also explores the importance of resistance training for optimal aging, debunking misconceptions, and emphasizes the long-term benefits of incorporating it into fitness routines.

This episode was oringally published as one of our “Expert – ask me anything” (AMA) episodes, which we published for Premium prescribers. In such bonus episodes, we collect questions from Premium subscribers and ask them direct to a world-class expert and past podcast guest. If you’re interested in subscribing to Sigma Nutrition Premium, then check all the details here. In this episode Prof. Stu Phillips takes questions about synethized whey protein, plant proteins, post-exercise MPS, and many other topics related to protein, muscle function and ageing.

To bring in the new year I thought it would be good to take a moment and consolidate some of the memorable moments, and key takeaways, from 2022. In Episode #241, part 1 of a 2 part year in review, we traverse how to think about nutrition, so we can better make sense of claims online, diet, and cardiometabolic health, how you can flip the switch on your microbiome so the trillions of gut bugs in your large intestine reward you with better health, and the benefits up for grabs through consuming our food over less hours - otherwise known as time restricted eating or fasting.Guests featured include Dr Gil Carvhalo, Dr Richard Johnson, Dr Alan Flanagan, Danny Lennon, Dr David Jenkins, Dr Justin Sonnenburg, Dr Erica Sonnenburg, Dr Christopher Gardner, Dr Tim Spector, Dr Don Layman, Dr Valter Longo, Dr Stuart Phillips, Dr Satchin Panda and Dr Courtney Peterson.Specifically, we cover: Intro (00:00) Circadian Disruption is a Problem with Dr. Satchin Panda (01:59) Fasting & weight loss with Dr. Courtney Peterson (08:26) Optimal fasting window with Dr. Satchin Panda (15:49) Nutrition science claims with Dr Gil Carvalho (36:49) Diet & metabolic health with Dr. Richard Johnson (51:32) Cholesterol & CVD with Dr Alan Flanagan and Danny Lennon (57:22) Lowering cholesterol with Dr. David Jenkins (1:14:06) Gut microbiome with Drs. Erica and Justin Sonnenburg (1:24:44) Fibre & inflammation with Dr. Sonnenburg and Dr. Gardner (1:32:43) Fermented foods (1:49:35) Building microbiome diversity with Drs. Erica and Justin Sonnenburg (1:50:26) Simple dietary advice with Dr Tim Spector (1:55:57) Muscle & metabolic health with Dr. Donald Layman (1:58:34) Aging pathways with Dr. Valter Longo (2:07:24) Muscle & aging with Drs. Stuart Phillips and Christopher Gardner (2:14:48) Outro (2:20:11) Episodes featured: Episode #221 with Dr Satchin Panda Episode #232 with Dr Courtney Peterson Episode #207 with Dr Gil Carvhalo Episode #233 with Dr Richard Johhson Episode #231 with Dr Alan Flanagan & Danny Lennon Episode #216 with Dr David Jenkins Episode #202 with Dr Erica Sonnenburg & Dr Justin Sonnenburg Episode #191 with Dr Justin Sonnenburg & Dr Christopher Gardner Episode #224 with Dr Tim Spector Episode #236 with Dr Don Layman Episode #237 with Dr Valter Longo Episode #228 with Dr Stuart Phillips & Dr Christopher Gardner I hope you find this episode helpful for consolidating some of the key learnings from 2022.Part 2 of the year in review will be released next week with a focus on exercise, planetary health and more.Happy new year.Enjoy, friends.SimonWant to support the show?The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family.Simon Hill, MSc, BSc (Hons)Creator of theproof.com and host of The Proof with Simon HillAuthor of The Proof is in the PlantsWatch the episodes on YouTube or listen on Apple/SpotifyConnect with me on Instagram, Twitter, and FacebookNourish your gut with my Plant-Based Ferments GuideDownload my complimentary two-week meal plan and high protein Plant Performance recipe book

Stuart Phillips, a distinguished kinesiology professor and muscle research expert, discusses the challenges of building lean muscle during menopause. He emphasizes the vital role of resistance training and adequate protein intake, recommending 1.6 to 2.2 grams of protein per kilogram of body weight. They tackle misconceptions about hormones, highlighting that it's never too late to start strength training. Consistency in exercise is crucial, along with mindful dietary choices for health span and longevity.

Dr. Stuart Phillips, an expert on protein, discusses optimal protein intake for health and body composition. Topics include personal experiences with protein consumption, recommended protein intake, inkritin therapies and resistance training, muscle strength in relation to scans, and protein requirements for different populations.