GAINcast Episode 205: Nutrition science (with Stuart Phillips)

The fields of nutrition and anti-aging are rife with misinformation and hucksters. Professor Stuart Phillips, on other hand, is the one in the background finding the real answers and doing the research. He joins this week’s GAINcast to lay out what the research tells us on a variety of topics like proteins, aging, vitamins, hormonal response, and more.

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Notes and quotes

Stuart Phillips is a Professor in the Department of Kinesiology, Director of the Physical Activity Centre of Excellence, and member of the School of Medicine at McMaster University. He has authored more than 220 original research papers and 90 reviews on a wide range of topics such as the impact of nutrition and exercise on muscle and muscle protein turnover.

  • 0:00 – Introduction
  • 1:15 – Good vs bad nutrition
  • 4:30 – Philipp’s background
  • 8:30 – The connection between his work and research on athletes and aging individuals.
  • 13:00 – Individual variability and aging: “We understand that there is a genetic basis of aging, but exercise is a forgiver of many sins.”
  • 15:30 – Protein supplementation.
  • 19:15 – Growth hormone and testosterone: “I don’t think growth hormone has as much of an influence on muscle as most people think. How can something that is called growth hormone not promote growth? It does, just it promotes growth of height more than it promotes muscle growth.”
  • 29:00 – Rituals and the psychological aspects of training: “Do athletes achieve because of what you do, or in spite of what you do.”
  • 31:15 – The role of lactate in stimulating hormonal response.
  • 35:15 – Vitamin D deficiencies and supplementation.
  • 42:00 – Nutrition for tendon health.
  • 47:15 – Future of research and general population health: “We don’t want to make old people athletes. It’s not going to happen. But if we can get older people to appreciate the role of physical activity, that’s a win. This pandemic has brought home for me the physical affects of physical inactivity and lack of social connectivity on older people.” “I used to think if you didn’t sweat it wasn’t worth it. But on a population level if we just take some of the population that does nothing and have them do something, the ripple effect is enormous.”

To hear more about these topics you can listen to the full episode above. If you like what you hear on the GAINcast, don’t forget to give us a review and subscribe on iTunes.

Further reading

The following links were referenced in the podcast or provide some additional reading material on the topic:

  • Our monthly GAIN Master Class Series features speakers from all aspects of performance. The series continues in January. Sign up now to get access to all past and future events in the series.
  • The GAINcast is also sponsored by HMMR Media. Join HMMR Media to get access to a vast library of online training resources, video, articles, podcasts, and more.
  • You can learn more about Phillips background on his McMaster University faculty profile. You can also follow him on Twitter (@mackinprof) and read his research on ResearchGate.
  • On this episode we also referenced the work of Keith Baar, who was a guest on the November GAIN Master Class as well GAINcast 177.