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Podcast Episode 039: Protein & Exercise: Partners in Successful Aging – Stuart Phillips

Jun 14 2016

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Today’s episode is about the importance of high-quality protein and exercise in healthy aging – preventing the loss of muscle associated with aging and therefore health-related adverse events.

You may also listen on iTunes or Stitcher or Google Play.

Check out my handy step-by-step guide to listening and subscribing!

How can you slow the aging process? Protein & Exercise info from @Mackinprof #podcast Click to Tweet

 

Professor Stuart M. Phillips, Ph.D., FACSM, FACN
Professor Stuart M. Phillips, Ph.D., FACSM, FACN

 

Dr. Stuart Phillips joined McMaster University in 1999 and is currently a full Professor in the Departments of both Kinesiology and Medicine. He holds a Tier 1 Canada Research Chair in Skeletal Muscle Health and is Director of both the McMaster Centre for Nutrition, Exercise, and Health Research and the Physical Activity Centre of Excellence. Dr. Phillips is a fellow of the American College of Sports Medicine and the American College of Nutrition. He has been continuously funded by NSERC and CIHR for the past 18 years, and holds funding from a variety of government, industry, and commodity boards. Dr. Phillips has published more than 250 research papers, given more than 120 public presentations, and advised more than 30 graduate students.

In this episode, Dr. Phillips shares important information about how we can and should slow the aging process through diet and exercise. By exercising and consuming the right kind and amount of protein at the right time we can support muscle maintenance as we age which means we can reduce the risk of disease and death. Dr. Phillips discusses the types and amounts of protein, the most important amino acid for your muscles, and myths about protein consumption.

Here are the resources we mentioned on the show. Scroll down to see Dr. Phillips’ slides: 

  1. Video – Make Health Last: What Will Your Last 10 Years Look Like?  stuart phillips last ten years video image
  2. Dr. Stuart Phillips on Twitter, Facebook, ResearchGate, Google Scholar, McMaster University
  3. Melissa’s Protein Challenge blogs and podcasts

 

 

Minimal vs. Optimal Protein Consumption

Minimal vs. Optimal Protein Consumption

 

 

Leucine Content of Foods
Leucine Content of Foods

 

 

 

 

 

 

 

 

 

 

 

 

 

Caloric Cost of Plant Proteins
Caloric Cost of Plant Proteins

 

 

 

 

 

 

 

 

 

 

 

 

 

Stuart’s Protein Poem
Stuart’s Protein Poem
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Comments

  1. larry says

    June 18, 2016 at 6:46 am

    Why in min protein do you have majority at last meal

    Reply
    • admin says

      June 27, 2016 at 10:26 am

      Thanks Larry, I believe that is because in the typical American diet, most people eat the majority of their protein at dinner. Hope that helps!
      Melissa

      Reply
  2. Charles Petr says

    November 1, 2016 at 7:53 am

    I am 64 and I was very interested in your article about increased protein at each meal as in the examp0le given,including meat, dairy and eggs. What do you say to those like Dr. Greigor of nutritionfacts.com and others who say that increased protein from meat, dairy and eggs show an increase in cancer risk.

    Reply
    • admin says

      November 2, 2016 at 1:48 pm

      Charles,
      Thank you for your question. I asked Dr. Phillips and here is his reply:
      “A number of epidemiological studies show associations between certain dietary patterns and certain diseases like cancer. So it’s an associative risk that’s reported. Using Hill’s criteria for causation I would say very few epidemiological studies make me believe that consuming meat (or dairy or eggs) is a ‘smoking gun’ for getting, or dying from, cancer.”
      I hope this helps,
      Melissa

      Reply

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Melissa Joy Dobbins, Sound Bites, The Guilt-Free RD

2 days ago

Melissa Joy Dobbins, Sound Bites, The Guilt-Free RD

"Diabetes is part of my life, but it doesn’t rule my life. Low calorie sweeteners are one of the tools that help me manage my diabetes along with stress management, daily movement that’s fun for me, the fact that I enjoy cooking, and very supportive family and friends."– Amy Myrdal Miller - dietitian, culinary expert and person with Type 1 diabetes for 40 years.
Added sugars are a source of carbohydrate in the diet. Using low- and no-calorie sweeteners in place of sugar is a safe and easy way to reduce carbohydrate intake. But, not all sweeteners are created the same.
Tune in to my latest podcast episode and you'll hear Amy's story of her T1D diagnosis at the age of 7 and living well with diabetes for 40 years. We also discuss the research on sweetener safety, the “study of the day” and practical tips for using sweeteners in beverages, in cooking and in baking.
"Low calorie sweeteners provide options for people with diabetes. Do you have to use them? No. But doing so gives you the opportunity to ‘spend your carbohydrates’ in other ways.” – Amy Myrdal Miller
#sponsored by the Calorie Control Council (The Skinny on Low Cal)
#DPodcastWeek #SpareARose #t1d #rdchat
https://soundbitesrd.com/podcast-episode-110-diabe…
... See MoreSee Less

Diabetes is part of my life, but it doesn’t rule my life. Low calorie sweeteners are one of the tools that help me manage my diabetes along with stress management, daily movement that’s fun for me, the fact that I enjoy cooking, and very supportive family and friends.– Amy Myrdal Miller - dietitian, culinary expert and person with Type 1 diabetes for 40 years.
Added sugars are a source of carbohydrate in the diet. Using low- and no-calorie sweeteners in place of sugar is a safe and easy way to reduce carbohydrate intake. But, not all sweeteners are created the same. 
Tune in to my latest podcast episode and youll hear Amys story of her T1D diagnosis at the age of 7 and living well with diabetes for 40 years. We also discuss the research on sweetener safety, the “study of the day” and practical tips for using sweeteners in beverages, in cooking and in baking.
Low calorie sweeteners provide options for people with diabetes. Do you have to use them? No. But doing so gives you the opportunity to ‘spend your carbohydrates’ in other ways.” – Amy Myrdal Miller
#sponsored by the Calorie Control Council (The Skinny on Low Cal)
#DPodcastWeek #SpareARose #t1d #rdchat 
https://www.soundbitesrd.com/podcast-episode-110-diabetes-sweeteners-amy-myrdal-miller/
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lately I have been using Pyure product. I spelled it correctly.

Melissa Joy Dobbins, Sound Bites, The Guilt-Free RD

3 days ago

Melissa Joy Dobbins, Sound Bites, The Guilt-Free RD

Roses are wonderful! They are beautiful, fragrant and romantic. But I don’t want any for Valentine’s Day this year. And here's why:

This year marks the 4th annual Diabetes Podcast Week, and in honor of this, my Sound Bites Podcast is joining efforts to help people in the diabetes community find some great podcasts and learn about a terrific charity and a campaign called Spare a Rose, Save a Child.

The idea behind the campaign is simple: buy one less rose this Valentine’s Day and donate the value of that flower to children with diabetes. Donations go to Life for a Child, an International Diabetes Federation program which provides life-saving diabetes supplies, medication, and education that children in developing countries need to stay alive.

During the week of February 10th, participating shows will include information about the campaign and you’ll also hear some cross promotion while the hosts work to spread the good word about podcasts using the hashtag #DPodcastWeek.
For the first time, D-Podcast Week includes a Spanish-language podcast and one hosted by diabetes dads. The list also includes shows about sports, nutrition, general news and lots of great personal stories for people with diabetes.

For more information visit: https://lfacinternational.org/sparearose/ #DPodcastWeek #SpareARose #t1d #t1diabetes #podcast
This photo is from my wedding in 20017 - photo credit: Steve Green
... See MoreSee Less

Roses are wonderful! They are beautiful, fragrant and romantic. But I don’t want any for Valentine’s Day this year. And heres why:

This year marks the 4th annual Diabetes Podcast Week, and in honor of this, my Sound Bites Podcast is joining efforts to help people in the diabetes community find some great podcasts and learn about a terrific charity and a campaign called Spare a Rose, Save a Child.

The idea behind the campaign is simple: buy one less rose this Valentine’s Day and donate the value of that flower to children with diabetes. Donations go to Life for a Child, an International Diabetes Federation program which provides life-saving diabetes supplies, medication, and education that children in developing countries need to stay alive.

During the week of February 10th, participating shows will include information about the campaign and you’ll also hear some cross promotion while the hosts work to spread the good word about podcasts using the hashtag #DPodcastWeek.  
For the first time, D-Podcast Week includes a Spanish-language podcast and one hosted by diabetes dads. The list also includes shows about sports, nutrition, general news and lots of great personal stories for people with diabetes.

For more information visit: https://lfacinternational.org/sparearose/ #DPodcastWeek #SpareARose #t1d #t1diabetes #podcast
This photo is from my wedding in 20017 - photo credit: Steve Green
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