madman
Super Moderator
Today I’m sitting down with world-leading exercise physiologist Professor Stuart Phillips, PhD, to cut through the noise around strength training, protein, fasting, and midlife muscle.
We talk about why women don’t need a completely different training programme than men, why just two resistance sessions a week can meaningfully improve strength and long-term health, and why consistency matters far more than “perfect” protein timing or supplements.
WHAT YOU’LL LEARN
• Whether women need different strength training programmes than men
• How little resistance training is needed to protect muscle and aging
• Why lifting across all rep ranges builds better long-term results
• How cardio and strength training interact (and sometimes compete)
• How much protein women actually need per day and per meal
• Why protein timing matters far less than total intake
• Whether fasted training harms muscle, hormones, or recovery
• How under-fueling quietly sabotages strength and adaptation
Timestamps
00:00 Strength Training Myths for Women
02:31 Why Lean Women May Struggle to Gain Muscle
05:17 Muscle vs Strength vs Power Explained
19:24 How Much Protein Do Women Really Need?
25:58 Protein Per Meal: Absorption, Timing & Anabolic Window
33:50 Carbohydrates, Performance & Insulin Sensitivity
36:44 Fasted Training: Risks, Benefits & Reality
41:53 Optimising Post-Workout Nutrition
46:52 Balancing Cardio & Strength Training
53:01 Aging, DEXA Scans & What Really Matters
