Prescriptions for Aging Well: Muscle, Strength and Protein Matter

As we age, many of us begin to think more seriously about how to maintain our health, independence, and quality of life. In a recent webinar, Dr. Stuart Phillips, Chair of Kinesiology at McMaster University and Canada Research Chair in Skeletal Muscle Health, shared compelling insights into how muscle, strength, and protein play a vital role in aging well.

[00:00:00 Introduction]
[00:01:45 Why do all living things age?]
[00:04:33 What can we do to slow aging?]
[00:06:30 What is sarcopenia?]
[00:10:01 The importance of dietary protein and how much you really need]
[00:22:36 The ‘perfect’ active aging formula]
[00:37:47 Myths and facts about protein]
[00:41:45 Putting it all together]
[00:43:18 Plant versus animal-based protein]
[00:45:11 Protein supplements]
[00:46:12 Timing of your highest protein meal]
[00:48:02 How can a sedentary person get started with strength training?]
[00:49:51 How much strength training do I need to do, and how do the different types of resistance training compare?]
[00:49:51 High-Intensity Interval Training (HIIT) and heart rate zones]
[00:54:42 Collagen for muscle and joint health?]
[00:59:22 Protein and strength training for bone health]
[01:01:54 The role for creatine in muscle and brain health]

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Bios:

Stuart Phillips, PhD, is a Canada Research Chair and Professor of Kinesiology at McMaster University and serves as the Director of the Physical Activity Centre of Excellence (PACE). He is a fellow of the Canadian Academy of Science and the American College of Sports Medicine. He is also a 5-time nominee and 3-time recipient of the McMaster Student's Union Teaching Award. His research centers on the roles exercise and nutrition play in influencing human skeletal muscle health in aging.

Dr. Anthony Levinson is a Professor at McMaster University and a physician who works in the area of consultation-liaison psychiatry in Hamilton, Ontario. He leads the design and development of multimedia content, including online learning about various topics related to healthy aging for the McMaster Optimal Aging Portal.

This talk is presented as a partnership between the Optimal Aging Portal and the Office of Alumni Engagement.

Disclaimer: These videos are provided for informational purposes only. They are not a substitute for advice from your own health care professional. The videos may be used for not-for-profit educational purposes only. Any other uses must be approved by the McMaster Optimal Aging Portal (info@mcmasteroptimalaging.org).