Building Muscle Masterclass: Protein and Lifting with Dr. Stu Phillips

In this Building Muscle Masterclass, I sit down with Dr. Stu Phillips — the world’s most cited researcher in exercise science and protein metabolism. If you care about building muscle, eating enough protein, lifting smarter, or cutting through the noise in the fitness world, this is a must-listen.Stu and I go deep on the biggest questions in hypertrophy and nutrition, backed by some of the most important studies in the field:• What actually drives muscle growth and what most people still get wrong• How much protein you should really eat to maximize hypertrophy (and what the meta-analyses say)• Whether high-protein diets harm your kidneys (spoiler: nope)• Plant vs. animal protein: does the source matter, or is it all about leucine?• Do hormone spikes from training matter for gains?• Should women change their programming based on menstrual cycle phase?• The truth about “lifting heavy” — do you need it for hypertrophy?And MOREIf you want the clearest, most up-to-date breakdown of protein science and muscle growth from the guy who literally did the research I base many of my recommendations on… this is your episode.SPONSORS• Carbon Diet Coach – 14 day free trial: https://joincarbon.com/podcast• Workout Builder – Customized training programs for all experience levels: https://biolayne.com/workout-builderLAYNE'S COMPANIESCarbon Diet Coach: https://joincarbon.com/podcastOutwork Nutrition: https://outworknutrition.comREPS Research Review: https://biolayne.com/repsWorkout Builder: https://biolayne.com/workout-builderTeam Biolayne: https://biolayne.com/online-coachingPhysique Coaching Academy: https://physiquecoachingacademy.comFOLLOW LAYNEhttp://www.facebook.com/laynenortonhttp://www.twitter.com/biolaynehttp://www.instagram.com/biolayneFOLLOW STUhttps://www.instagram.com/mackinprofhttp://www.twitter.com/mackinprofTIMESTAMPS0:00:00 - Intro0:01:50 - Background0:08:33 - Biochemistry First0:12:02 - Student Experience0:14:53 - Single Most Important Thing for Muscle Growth0:16:04 - Mechanisms of Hypertrophy0:19:48 - Consistency is Key0:21:46 - Muscle Growth and Hormones0:28:34 - Acute vs Chronic0:32:42 - Cortisol0:36:19 - Carbon Diet Coach0:37:19 - Muscle, Hormones, and Training for Women0:49:56 - Training Auto-Regulation0:55:42 - How Much Protein1:08:06 - Workout Builder1:09:02 - Protein and Kidneys1:26:20 - Muscle and Metabolic Health1:30:05 - Cell Journal Controversy1:34:45 - Plant vs Animal Protein1:38:50 - Protein Distribution1:47:40 - Muscle for Disease Prevention1:51:20 - Carnivore Diet1:52:33 - Rep Ranges for Hypertrophy1:53:54 - Creatine1:55:12 - Final Question1:57:12 - OutroSHOW NOTEShttps://biolayne.com/podcasts/dr-layne-norton-podcast/building-muscle-masterclass-protein-and-lifting-with-dr-stu-phillips-episode-16