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:

Introduction to Dr. Stuart Phillips

Why muscle is important for longevity

Is the importance of muscle mass (per se) overstated?

Is the RDA on protein too low?

Minimum vs. optimal protein intake (for athletes)

Why older adults need more protein

Caloric restriction vs. higher protein for aging

What is a catabolic crisis?

Effects of space flight on muscle

Practical tips for protein intake

Protein timing and the anabolic window

Most important factors for hypertrophy

Should we supplement leucine?

Does plant protein support hypertrophy?

Causes of anabolic resistance

What types of exercise and how much?

Protein and rest as tools for recovery

Mechanisms of muscle protein synthesis and breakdown

Does rapamycin inhibit hypertrophy?

What is Dr. Phillips doing to age well?

Hormonal responses to exercise

Sex differences in hypertrophy

Effect of menopause on muscle

Do testosterone boosters work?

Does growth hormone improve muscle?

Androgen replacement therapy (benefits vs. drawbacks)

Mental health benefits of exercise

Anti-catabolic effects of heat

Molecular causes of sarcopenia

Anti-catabolic effects of omega-3