Building Muscle Masterclass: Protein and Lifting with Dr. Stu Phillips | Episode 16

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In this Building Muscle Masterclass, I sit down with Dr. Stu Phillips — the world’s most cited researcher in exercise science and protein metabolism. If you care about building muscle, eating enough protein, lifting smarter, or cutting through the noise in the fitness world, this is a must-listen.

Stu and I go deep on the biggest questions in hypertrophy and nutrition, backed by some of the most important studies in the field:

• What actually drives muscle growth and what most people still get wrong
• How much protein you should really eat to maximize hypertrophy (and what the meta-analyses say)
• Whether high-protein diets harm your kidneys (spoiler: nope)
• Plant vs. animal protein: does the source matter, or is it all about leucine?
• Do hormone spikes from training matter for gains?
• Should women change their programming based on menstrual cycle phase?
• The truth about “lifting heavy” — do you need it for hypertrophy?

And MORE

If you want the clearest, most up-to-date breakdown of protein science and muscle growth from the guy who literally did the research I base many of my recommendations on… this is your episode.

*SPONSORS*
• Carbon Diet Coach – 14 day free trial: https://joincarbon.com/podcast
• Workout Builder – Customized training programs for all experience levels: https://biolayne.com/workout-builder

*LAYNE’S COMPANIES*
Carbon Diet Coach: https://joincarbon.com/podcast
Outwork Nutrition: https://outworknutrition.com
REPS Research Review: https://biolayne.com/reps
Workout Builder: https://biolayne.com/workout-builder
Team Biolayne: https://biolayne.com/online-coaching
Physique Coaching Academy: https://physiquecoachingacademy.com

*FOLLOW LAYNE*
http://www.facebook.com/laynenorton

http://www.instagram.com/biolayne

*FOLLOW STU*
https://www.instagram.com/mackinprof

*TIMESTAMPS*
0:00:00 – Intro
0:01:50 – Background
0:08:33 – Biochemistry First
0:12:02 – Student Experience
0:14:53 – Single Most Important Thing for Muscle Growth
0:16:04 – Mechanisms of Hypertrophy
0:19:48 – Consistency is Key
0:21:46 – Muscle Growth and Hormones
0:28:34 – Acute vs Chronic
0:32:42 – Cortisol
0:36:19 – Carbon Diet Coach
0:37:19 – Muscle, Hormones, and Training for Women
0:49:56 – Training Auto-Regulation
0:55:42 – How Much Protein
1:08:06 – Workout Builder
1:09:02 – Protein and Kidneys
1:26:20 – Muscle and Metabolic Health
1:30:05 – Cell Journal Controversy
1:34:45 – Plant vs Animal Protein
1:38:50 – Protein Distribution
1:47:40 – Muscle for Disease Prevention
1:51:20 – Carnivore Diet
1:52:33 – Rep Ranges for Hypertrophy
1:53:54 – Creatine
1:55:12 – Final Question
1:57:12 – Outro

*SHOW NOTES*
https://biolayne.com/podcasts/dr-layne-norton-podcast/

*DISCLAIMER*
This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user’s own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions.

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