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Stu Philips, PhD on How to Lose Fat While Gaining Muscle, How Much Protein to Eat, and Busting Myths

Stu Philips, PhD - Peak Human Podcast


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Welcome back, everyone! I hope everyone had a great Memorial Day weekend and got a chance to soak up some sun, get some vitamin D, see friends and family, and eat some glorious meats. I know I did.

If you're new to this podcast, I’m Brian Sanders and I'm making a film called Food Lies that goes to the beginning of human history to find out what we should be eating. We go through all the bad science that has led us astray, the new science that vindicates ancestral eating, and we even get into how we can eat meat in a not only sustainable way, but one that it is regenerative to the environment. All of these topics have been covered in the now 84 episodes of this podcast, so please start back at episode 1.

Today I’m talking to Professor Stu Phillips who is one of the world’s leading authorities on protein and muscle science. He shares vital information in this interview on long term health, short term health such as fat loss and muscle gain, as well as combating the multitude of protein myths out there.

Professor Phillips is the director of the Physical Activity Centre of Excellence (PACE), director of the McMaster Centre for Nutrition, Exercise, and Health Research, and a Tier 1 Canada Research Chair in Skeletal Muscle Health in Aging. In addition to being a full Professor in Kinesiology, also Graduate Faculty in the School of Medicine at McMaster University. He is a fellow of the Canadian Academy of Health Sciences (FCAHS), American College of Sports Medicine (ACSM) and the American College of Nutrition (ACN). His research is focused on the impact of nutrition and exercise on the mechanisms of human skeletal muscle protein turnover. He is also keenly interested in diet- and exercise-induced changes in body composition particularly in older persons.

While we’re on the topic of protein we all know the best sources are from grass finished, well-raised animals. Luckily that’s what we specialize in at that’s a little typographical humor for you there. You can get our extra-nutritious meat from our family farm in Texas delivered to your door as long as you're in the 48 contiguous United States. Our signature product is the Primal ground beef which includes liver, heart, kidney, and spleen, all without the hassle of incorporating them yourself. It also tastes great. I like to add a little seasoning to mine, but even if you don’t, it just tastes like a richer beef flavor. We have boxes that include a variety of cuts including the primal beef, sausage, beef bacon, and our premium boxes include bone meal for calcium (which you can add into the ground beef or use in bone broth), sardines (for more calcium and magnesium, among other things), and whole cod liver pieces in cod liver oil for vitamin A, D, and others. This is the full nutrient spectrum here! You even get marrow bones. Check out our great meats that are also great for the land at while supplies last. We’re still selling out each week so check in often!

And now please get your steak ready for this protein info extravaganza with Professor Stuart Philips.


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  • [6:50] Why protein is important for fat loss.

  • [8:00] How protein makes you feel full.

  • [12:20] Thermic effect of protein.

  • [13:20] Recommended range of protein.

  • [18:05] Quality of protein matters.

  • [24:50] Difference between weight loss and fat loss.

  • [35:10] What do you need to gain muscle?

  • [47:30] Low protein diets.

  • [51:25] How to age gracefully and strongly.


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