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

Jun 14, 2016

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.

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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


  1. larry on June 18, 2016 at 6:46 am

    Why in min protein do you have majority at last meal

    • admin on 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!

  2. Charles Petr on 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.

    • admin on November 2, 2016 at 1:48 pm

      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,

  3. Fernanda Duarte on April 23, 2020 at 5:14 pm

    Very informative and entertaining podcast, thank you!

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