Ep 26: Strength As The Foundation: Building Muscle, Bone & Vitality At Any Age w/Dr. Stuart Phillips

🎧 Episode Summary:

In this episode of The Vitality Collective Podcast, Dr. Jeremy Bettle sits down with Dr. Stuart Phillips, one of the world’s foremost experts on muscle health, protein metabolism, and aging. They dive deep into the essential yet often overlooked role of muscle in overall health and longevity. From the science behind protein intake to the myths surrounding strength training, especially for older adults, this episode offers a practical, evidence-based roadmap to thriving in every decade of life.

 

---

👤 Guest Bio:

Dr. Stuart Phillips is a Distinguished University Professor in the Department of Kinesiology and a member of the School of Medicine at McMaster University. He is a Tier 1 Canada Research Chair in Skeletal Muscle Health. Dr. Phillips' work centres on the interaction of exercise/physical activity, aging, and nutrition in skeletal muscle and body composition.

 

---

🔗 Links:

General

Lab: https://goo.gl/k4x9Xv

Google Scholar: https://scholar.google.ca/citations?user=VLu9hqgAAAAJ&hl=en

Web of Science: https://www.webofscience.com/wos/author/record/B-2343-2009

 

University sites

https://bit.ly/SPhillipsKin

https://experts.mcmaster.ca/display/phillis

 

Socials

Instagram: @mackinprof

X (formerly Twitter): @mackinprof

Facebook: https://www.facebook.com/SMPPh.D/

LinkedIn: https://www.linkedin.com/in/stuartmphillips/

 

---

✅ Three Actionable Items:

1. Start Strength Training Today: Begin with simple resistance exercises and progress gradually. It’s never too late to build strength.

2. Prioritize Protein, Especially at Breakfast: Aim for 20–30 grams of high-quality protein at each meal to support muscle maintenance.

3. Create a Social Food Culture: Cook and eat whole foods with friends or family to boost both nutrition and emotional health.

 

 

---

📝 Key Takeaways:

• Muscle is critical for far more than mobility—it impacts glucose metabolism, lipid profiles, and overall vitality.

• Lifting weights is more beneficial than protein alone when it comes to maintaining strength with age.

• The RDA for protein (0.8 g/kg) is too low for older adults; aim for 1.2–1.6 g/kg.

• Women especially benefit from strength training and should not fear “bulking up.”

• Power training can be life-saving in older adults by improving the ability to prevent falls.

• Progression and consistency are more important than novelty in training.

• The wellness industry often overpromises and underdelivers—focus on what’s proven to work.

• Bone health depends on strength and impact—weighted vests and yoga alone won’t cut it.

• Social connection and purpose are powerful longevity tools.

• Fundamentals done consistently beat fancy, unproven biohacks every time.