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102 / Why You Need To Start Building Your Muscle With Protein Now w/ Stuart Phillips
Episode 1021st October 2020 • Thyroid Strong • Emily Kiberd
00:00:00 00:54:14

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Key Takeaways

Aging usually leads to a loss of skeletal muscle. That’s why it’s important to start building and maintaining it before it becomes a problem. Getting enough protein and exercising regularly will accomplish this and set you up to live better into old age. 

There is no single best way to build and maintain muscle with exercise. Whether using heavy or light weights, the muscle fibers can still get the use they need to stay strong. The important thing is consistency.


It’s no secret that muscle mass decreases with age. Maintaining it is one of the central elements of longevity. Even though muscle loss mostly affects the elderly, preventive action needs to take place as early as age thirty.


About Stuart Phillips, PhD

Stuart Phillips is a professor in the Department of Kinesiology at McMaster University. As a Tier 1 Canadian research chair in skeletal-muscular health, director of the McMaster Centre for Nutrition, Exercise and Health Research, and the director of PACE, Professor Phillips has published nearly 500 research pieces. He is a true expert in how exercise and protein affect skeletal muscle.


The Importance of Protein

Professor Phillips knows the importance of protein. In fact, as we age, our protein requirements increase. Just including proteins in your diet is only part of the picture. Professor Phillips describes the importance of what sources of protein to eat and when to eat it. A protein-rich breakfast is a great way to start the day. Furthermore, animal-based proteins are easier for your body to synthesize.


The Role of Exercise

Protein and nutrition are not enough to maintain muscle mass. Exercise is a crucial element too. When it comes to losing weight ad staging strong, exercise is the key ingredient. However, a protein-dense diet can aid in weight loss. That’s because you’ll get the nutrients that you need without excess calories.

How do protein and exercise shape your health? Leave a comment on the episode page!


In this episode

  • The metabolic importance of muscle [3:45]
  • Why young people need to prepare for old age [6:29]
  • Understanding how to get optimal protein [11:00]
  • The best times and sources to get protein [16:20]
  • The difference between carbohydrate stimulation and protein stimulation of insulin [27:25]
  • How nutrient-dense sources of protein can aid weight-loss [33:15]
  • The more effective ways to exercise as we age [41:20]
  • Busting the myth of protein and kidney failure [48:48]



“Being able to move, get around, and do all the activities of daily living, you need to have a good amount of functional skeletal muscle.”  [6:18]

“It’s hard to out-nutrition inactivity. You can maximize your chances, but the only way to undo inactivity is to be active.” [15:50]

“The true health benefits of being physically active are when you take somebody from nothing to something.” [48:07]



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Hacking Exercise for Health

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Episode 3: How Much Protein Do You Really Need





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