#076 Building Muscle with Resistance Exercise and Reassessing Protein Intake | Stuart Phillips, PhD

Muscle mass preservation is essential for health span and longevity, particularly as individuals age and face the "catabolic crisis" of disuse or illness. While the current recommended dietary allowance for protein is 0.8 grams per kilogram of body weight, optimal intake for muscle protein synthesis and strength maintenance is closer to 1.2 to 1.6 grams per kilogram. Resistance training serves as the primary driver for muscle growth and function, with protein intake acting as a necessary supportive layer. Anabolic resistance in older adults often necessitates higher protein doses or leucine supplementation to effectively trigger muscle protein synthesis. Beyond nutrition, consistent physical activity remains the cornerstone of health, with even modest resistance exercise providing significant protection against age-related atrophy and frailty. Hormonal interventions, while frequently sought, often fail to match the systemic benefits of consistent physical activity and lifestyle management.