July 31, 2025

No.1 Protein Scientist: Are you eating enough? | Prof. Stuart Phillips & Dr. Federica Amati

1 hour 14 minutes

Are you eating enough protein? This is probably a question you’ve asked yourself. With “high protein” labels on almost every type of food product you can imagine, it’s easy to get confused.

In this episode, Prof. Stuart Phillips explains how protein can keep us healthy as we age. He also outlines when we should eat protein, how much protein we really need, and provides simple, practical advice to help you achieve it. Stuart is a professor in the Kinesiology Department at McMaster University. He’s the author of more than 400 scientific papers, many focusing on protein and muscle health, particularly during ageing.

With so much confusion around this topic - especially in the context of fitness and ageing - this episode will provide clear, evidence-based answers from one of the world’s leading scientists on the topic, to help you make smarter nutrition choices.

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Timecodes

00:00 We’ve been lied to about protein

04:05 Why protein is completely different from carbs and fat

09:05 The depressing age when you start losing muscle

14:45 Your muscles have a secret second job

17:25 Why food companies are suddenly adding protein to everything

22:25 The shocking protein intake that fuelled your biggest ever growth spurt

26:45 Why the 'optimal' amount of protein is so hard to define

33:05 The surprising truth about protein for building muscle

40:15 Most of us are already eating the 'optimal' amount of protein without trying

42:30 When eating more protein could actually be harmful

45:00 The ‘anabolic window’ myth debunked

48:50 Why 'animal protein is superior' is an outdated idea

51:16 The myth of ‘incomplete’ plant proteins

51:55 The ancient food secret our ancestors discovered all over the world

53:50 Is there an upper limit for protein in one meal?

57:25 My number one food for a high-protein breakfast

59:05 A simple pyramid for choosing the healthiest protein sources

59:55 The 'healthy' protein source that’s a class one carcinogen

01:02:55 When a protein bar is no healthier than a chocolate bar

01:04:30 Why your protein cookie could be reducing your healthy life years

01:06:20 My number one tip for health (and it’s not about nutrition)

01:08:50 The ideal daily protein target for most healthy adults

Studies:

Optimizing adult protein intake during catabolic health conditions, 2020, Advances in Nutrition

Integrated myofibrillar protein synthesis in recovery from resistance exercise with and without multi-ingredient supplementation in overweight older men, 2019, Frontiers in Nutrition

Higher dietary protein during weight loss: muscle sparing?, 2018, Obesity

What is the optimal amount of protein to support post-exercise skeletal muscle reconditioning in the older adult?, 2016, Sports Medicine

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks

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Episode transcripts are available here.

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