madman
Super Moderator
In this episode, we speak with Professor Stuart Phillips, a world-renowned expert in protein metabolism and resistance training, to unpack the science behind maintaining muscle mass, strength, and health as women age. From protein requirements and menopause-specific recommendations to resistance training guidelines and supplement effectiveness, Professor Phillips provides clarity amidst widespread confusion.
Episode highlights:
00:00 – Introduction & welcome
2:00 – Why confusion surrounds protein, muscle & aging
03:00 – How protein requirements are accurately measured today
06:00 – Optimal daily protein intake for women: what the latest research says
08:00 – Does menopause increase protein needs? Clarifying misconceptions
09:00 – Protein requirements in caloric deficit: how to retain muscle while losing fat
11:00 – Menopause and muscle loss: separating fact from popular opinion
12:00 – Understanding the Catabolic Crisis Model in aging
16:00 – Hormones and protein needs during the menstrual cycle: evidence vs. anecdote
19:00 – What menopause really changes in muscle and protein metabolism
25:00 – Debunking the "lift heavy only" approach to resistance training for women
28:00 – How resistance training actually builds muscle (and why effort matters more than rep range)
34:00 – High-rep vs. low-rep training: what research says about muscle growth
37:00 – Understanding fatigue and muscle fiber activation
42:00 – Collagen supplementation: separating evidence from marketing hype
46:00 – Pre-sleep protein: worthwhile or marginal benefit?
Guest Bio:
Professor Stuart Phillips is a world leading researcher in protein metabolism, resistance training, and aging. His groundbreaking studies over the past 30 years and 300 plus scientific peer reviewed publications have significantly shaped current guidelines on muscle health and nutrition, especially concerning women's health through aging.
