Protein and Muscle Health in Perimenopause with Dr. Stuart Phillips

The Hole Shebang

Dr. Stuart Phillips shares his journey into muscle research and resistance training. He discusses the differences between how men and women build muscle and the impact of estrogen on muscle mass. The conversation then shifts to the changes that occur in skeletal muscle during perimenopause and the importance of resistance training for women in their 20s to 40s. Dr. Phillips emphasizes the need for consistency and effort in resistance training, regardless of the weight lifted. He also highlights the importance of protein in supporting muscle and bone health, and the convenience of protein supplements. In this conversation, Stu Phillips discusses collagen supplements, other dietary supplements, and the impact of menstrual cycle hormones on exercise performance. He emphasizes the importance of overall healthspan and highlights the pillars of physical activity, social support, diet, sleep, and stress management. Stu also shares his theme song and reflects on the joy of learning and trying new things. keywordsmuscle research, resistance training, estrogen, perimenopause, skeletal muscle, women, muscle mass, protein, supplements, collagen supplements, dietary supplements, menstrual cycle hormones, exercise performance, healthspan, physical activity, social support, diet, sleep, stress management, theme song, learning, trying new things takeaways

• Resistance training is important for both men and women to build muscle.
• Women can gain muscle just as much as men, relative to their muscle mass.
• Estrogen plays a role in the age-related loss of muscle and bone mass.
• Resistance training should be started early in life to build strength and maintain muscle mass.
• Protein intake is important for muscle and bone health, and supplements can be a convenient option. Collagen supplements, like those endorsed by Jennifer Aniston, may have benefits for skin health, but there are other factors at play in achieving healthy skin.
• Vitamin D and creatine are worth considering as supplements for musculoskeletal health, and omega-3s can be beneficial if sourced properly.
• There is limited evidence to support the idea that menstrual cycle hormones significantly impact exercise performance and muscle protein synthesis.
• Maximizing healthspan involves focusing on physical activity, social support, diet, sleep, and stress management.
• Trying new things and learning are important for personal growth and resilience.
• Stu's theme song would be one that embodies resilience and the ability to overcome challenges.

Chapters 00:00 Introduction and Background 03:28 Muscle Changes during Perimenopause 12:30 The Importance of Resistance Training 26:31 Protein and its Role in Muscle and Bone Health 29:05 The Convenience of Protein Supplements 30:38 Collagen Supplements and Skin Health 31:06 Other Dietary Supplements: Vitamin D, Creatine, and Omega-3s 32:53 Menstrual Cycle Hormones and Exercise Performance 40:34 Maximizing Healthspan: Physical Activity, Social Support, Diet, Sleep, and Stress Management 46:42 The Joy of Learning and Trying New Things 48:46 Stu's Theme Song: Resilience and Overcoming Challenges