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: 00:07:16 - Why muscle is important for longevity 00:14:34 - Is the importance of muscle mass (per se) overstated? 00:16:48 - Is the RDA on protein too low? 00:19:03 - Minimum vs. optimal protein intake (for athletes) 00:19:29 - Why older adults need more protein 00:24:52 - Caloric restriction vs. higher protein for aging 00:28:04 - What is a catabolic crisis? 00:29:40 - Effects of space flight on muscle 00:36:16 - Practical tips for protein intake 00:39:34 - Protein timing and the anabolic window 00:41:27 - Most important factors for hypertrophy 00:43:57 - Should we supplement leucine? 00:45:46 - Does plant protein support hypertrophy? 00:56:30 - Causes of anabolic resistance 00:58:22 - 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