Dr. Stuart M. Phillips is an award-winning professor at McMaster University’s Department of Kinesiology, the Director of the Physical Activity Centre of Excellence (PACE) and the McMaster Centre for Nutrition, Exercise, and Health Research, and a Tier 1 Canada Research Chair in Skeletal Muscle Health.
Dr Phillips is one of the most sought after and well-respected researchers on the impact of nutrition and exercise on muscle and muscle protein turnover.
In this episode, we discuss:
- Periodization
- Common misapplications when implementing the “science” in training and diet
- How important is time-under-tension for optimal gains?
- Are carbohydrates required to maximise muscle gain?
- Protein quality
- … and much more
Listen below:
- Listen to it on iTunes.
- Stream by clicking here.
- Download as an MP3 by right-clicking here and choosing “save as”.
Would you like to learn more from Dr Stuart Phillips? Listen to this episode where we discuss progressive overload, single-joint vs multi-joint exercises, high-intensity training and much more. Listen to it here (stream below or right-click to download):
This episode is brought to you by the Resistance Exercise Conference – The Science and Application of Strength Training for Health and Human Performance. You will learn from the top strength training researchers, connect with exercise professionals from all over the world, get a workout from an expert trainer and get inspired, rejuvenated and focused on your strength training business.
You will get the chance to chat with people like Dr James Fisher, Luke Carlson, and Jim Flanagan. I will be attending with many of the Corporate Warrior listeners and I’d love to meet you in person. The resistance exercise conference will be held on the 9th and 10th of March 2018 in Minneapolis, Minnesota at The Graduate Hotel.
I’m very excited about this and have wanted to attend for years. Sign up now at ResistanceExerciseConference.com, get 10% off your entry fee with promo code corporatewarrior10 and I look forward to meeting you in person!
Selected Links from the Episode
- FREE HIT workout progress sheet and podcast transcripts eBook with guests like Dr. Doug McGuff, Drew Baye, and Skyler Tanner
- Sports periodization
- Manipulating muscle protein turnover to maximize exercise adaptations, Stuart Phillips
- Prof Stuart Phillips: How Much Protein Should You Have a Day + Keto/Low Carb Needs
- High-intensity training
- Motor units
- Protein sparing
- Zero carb diet
- Intermittent fasting
- Hypocaloric diet
- Branched chain amino acids (BCAAs) – ( Amazon US / Amazon UK )
- Leucine
- Value judgement
- Ascent whey protein ( Amazon US / Amazon UK )
- Mechanistic target of rapamycin (mTOR)
- Vitamin D ( Amazon US / Amazon UK )
- Insulin-like growth factor 1 (IGF-1)
People Mentioned
- Neil Gaiman
- Dr. James Steele (Listen to my episodes with James here: Part 1,Part 2, Part 3, and Part 4)
- Dr. Paulo Gentil
- Dr Jeremy Leonneke (Listen to our episode here)
- Hans Selye
- Dr Doug McGuff (Part 1, Part 2, Part 3, and Part 4)
- Mark Strough (Listen to our episode here)
- Alan Aragorn
- Michelle Segar
- James Krieger (Listen to the episode with James here)
- Dr. Brad Schoenfeld (Listen to my episodes with Brad here: Part 1 and Part 2)
- Skyler Tanner (Listen to my episodes with Skyler here: Part 1, Part 2, Part 3, Part 4, Part 5, and Part 6)
- Martin Gibala
- Menno Henselmans
- Eric Helms
429 – A Deep Dive into Joint-Friendly Fitness with Bill DeSimone: A New Paradigm in Exercise Safety
422 – HIT Collision: David Landau and Lawrence Neal’s Explosive Showdown!
413 – Cardiac Rehab & Cabin Gyms: An Intimate Look at Jon Allen’s Personal Training Business
Hey Lawrence another great episode, i have to go back and listen to your first episode with Dr Stuart. Also always glad to find another Neil Gaiman fan. Also, not to beat a dead horse, but definitely think daily activity like the walking is important. Not to go as far as saying Sitting is the new smoking like some people claimed awhile back. But man, i just see more and more every day about the benefits of something as simple as a daily hour long brisk walk, like you mentioned. On another note this is a pretty short comment on my part don’t you think ha ha
Yeah, my occupation demands that I’m seated all day (although considering converting to standing desk) and I can “feel it”. I had a few days off last week, went for a casual run one day, spend an hour or so clambering over boulders the next, followed by an epic trail run over the moors the next. I felt amazing for it (even if I did take ridiculous fall onto my hand on the trail!)
You may want to consider getting one of those weird mats that make you shift your feet position when you stand and work. I record 95% of my podcasts standing and it’s not much better than sitting! Prolonged static positions in general seem to be pretty bad for you. I typically have chairs and a stool nearby so I can put one foot on the stool and alternate mid conversation :D. Your trail running sounds like so much fun.
Thanks for the tip, I work under desk lamps so I need to rig up a “booster” for them before I do anything. Trail running was awesome, much better than pounding the pavement. lots of tricky terrain, climbs and descents. If I still lived on Exmoor I’d make it a regular thing (but maybe give accidental aqua-planing arse over tit a miss).
Thank you James. I have to confess, though I think Neil is a great writer, I’m yet to really enjoy his books. I’ve only read Neverwhere, which was so-so and started reading another one, but I gave up and now reading David Gemmel 😀 I’m a sucker for heroic fantasy! And non-fiction: just about finished Essentialism = amazing! 😀
Hey Lawrence, i know what you mean about Neil. I would have to say i haven’t run across a author like him where on one hand i might not like several of his works but then like something quite a bit. So not as consistent. I don’t know if you’ve ever read Jim Butcher’s Dresden Files. Love that series and have reread it several times. One of my favorite fantasy series