Gaining muscle to combat losing muscle

madman · Mar 24, 2023

Dr. Glenn McConell chats with Professor Stuart Phillips from McMaster University in Canada. He is the world's expert on protein needs for optimal muscle mass with exercise. We discussed gaining muscle to combat losing muscle. The discussion centered around resistance training, dietary protein needs, the need for protein from meat, the timing of protein intake, the need for protein supplements and protein needs with aging. Lots more. He has been very open to changing his views based on the data. An important, fun chat.

0:00. Introduction and Stuart’s research journey
7:50. Gaining muscle to combat losing muscle
10:35. Muscle mass loss with aging, the role of inactivity
12:30. Need to do both cardio and resistance training
14:43. Maximizing gains in muscle
18:25. Rating of perceived exertion to prescribe exercise
22:25. Muscular endurance vs aerobic endurance
26:20. Rugby: Big, fast, and fit. Jonah Lomu
27:55. Resistance training can increase running economy
29:08. Now believes no need for most athletes to eat extra protein
33:55. Aging results in anabolic resistance
35:40. Timing of protein intake is not important
36:35. Most don’t need protein supplements
40:10. Need other supplements? Creatine
44:28. Plant-based diets are sufficient for protein needs
47:20. Healthy vegan/vegetarian diets and health
49:08. Healthy vegan/vegetarian diets have sufficient protein
52:39. Unhealthy vegan/vegetarian diets
54:40. Protein synthesis rates vs long-term outcome
58:15. Can you outrun a bad diet?/issues with social media
1:04:44. Protein turnover and complementary proteins etc.
1:08:20. Genetic limit to muscle mass etc
1:10:15. Leucine, anabolic steroids, and protein synthesis
1:13:15. Are there adverse effects of protein? Protein restriction
1:17:00. Plant-based protein better for longevity
1:19:30. Rodent studies/ catabolic crisis etc
1:21:30. Why endurance athletes live longer than resistance athletes
1:23:04. High load vs low load and hypertrophy
1:24:32. Capillary blood flow and resistance training
1:25:55. Interference of strength and endurance training?
1:26:50. Takeaway messages
1:31:15. Outro (9 secs)

madman · Mar 24, 2023

*33:55. Aging results in anabolic resistance

madman · Jul 29, 2025

Thread 'This Is Growing Old: How to Live Longer and Stronger with Dr. Stuart Phillips'

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Joining us to discuss how to prevent muscle loss with age is Dr. Stuart Phillips, muscle health expert and professor at McMaster University.

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madman · Aug 7, 2025

Thread 'No.1 Protein Scientist: Are you eating enough?'

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Are you eating enough protein? This is probably a question you’ve asked yourself. With “high protein” labels on almost every type of food product you can imagine, it’s easy to get confused.

In this episode, Prof. Stuart Phillips explains how protein can keep us healthy as we age. He also outlines when we should eat protein, how much protein we really need, and provides simple, practical advice to help you achieve it. Stuart is a professor in the Kinesiology Department at McMaster University. He’s the author of more than 400 scientific papers, many...