Stuart Phillips (he/him)

Distinguished Univ Professor, tier 1 @CRC_CRC, @McMasterU; opinions mine. recovering biohacker

[Stuart Phillips (he/him) @mackinprof]

@lesliebonci Thanks Leslie! 😊

[Leslie Bonci @lesliebonci]

https://t.co/q7a9l7KMvp Let’s bring the #nutritionintuition to the plate and not forget about the importance of produce, fiber, grains, healthy fats for palatability, enjoyment and nutrient amplification. #activeadvice #fuelsofengagement

[Leslie Bonci @lesliebonci]

TY @mackinprof for providing the science behind the recommendations for protein requirements. Under or overconsumption of protein is not the goal. Strength training is the primary driver if the goal is to build muscle and protein can assist with navigation to get you there.

[Stuart Phillips (he/him) @mackinprof]

@joewaters Stay tuned! 😉

[Stuart Phillips (he/him) @mackinprof]

1/ 1.6 g protein/kg/d (0.7 g/lb) still does it. The case for more rests on a measurement that's about half NOT muscle. New preprint. 10 points, the first at my own expense.

[Stuart Phillips (he/him) @mackinprof]

@BradChilmeran No, and likely no. And FTR, we don't know how much muscle people lose on GLP-1. We know lean mass, but as the thread says, that's not muscle!

[Harrison Finn, PhD @HarrisonFinn]

Contraction type dependence of serial sarcomere addition following resistance training https://t.co/bFQGBjrCD8

[Stuart Phillips (he/him) @mackinprof]

P.S. Protein has jumped the shark... https://t.co/hpPQhAgnVj
Protein does not bake the cake; exercise does. Protein is the (thin) layer of icing (or the sprinkles on the icing). Once the cake is properly iced, adding more icing does not turn it into something else. At some point, you are just decorating.

[Stuart Phillips (he/him) @mackinprof]

10/ Like eating more protein? Fill your boots. Stop telling people they NEED it. Intakes > 1.6 (no data)

Think I'm wrong? Show me the muscle.

Until better data is available: lifting bakes the cake, and protein adds a (very) thin layer of icing!

https://t.co/vGGzsbXQM1

[Stuart Phillips (he/him) @mackinprof]

@tomagain Amen!

[Stuart Phillips (he/him) @mackinprof]

😂

[Javed Alam @jalam1001]

Title: Effects of creatine supplementation with and without exercise and diet intervention on body composition, cognitive function, and markers of health in middle-aged and older adults

Authors: Jisun Chun, Yuhang Liu, Giuliet L. Kibler, Hudson Lee, Khatereh Babakhani, Nathaniel Rhoades, Ian Bivins, Joungbo Ko, Broderick Dickerson, Drew E. Gonzalez, Ryan J. Sowinski, Chris J. Rasmussen, and Richard B. Kreider.

Summary of main findings

The 12-week study included 64 adults aged 45–65 who completed the intervention. Participants received either 10 grams of creatine monohydrate daily, divided into two 5-gram doses, or placebo. They participated with or without a supervised exercise and weight-loss diet program.

Creatine increased lean tissue mass in both conditions. At 12 weeks, participants taking creatine gained approximately 1.1 kilograms without exercise and 1.27 kilograms with exercise and diet. The placebo groups showed little change in lean tissue mass.

Combining creatine with exercise and diet produced a greater reduction in body-fat percentage: 3.24 percentage points, compared with 1.87 percentage points for exercise and diet with placebo. Creatine also improved measures of muscular strength and endurance, including in participants without structured exercise.

Selected cognitive tests showed improvements in memory, processing, attention, executive function, and reaction time. Results varied across tests. Creatine combined with exercise and diet also improved total Mini-Mental State Examination scores compared with the placebo groups. The authors describe the individual cognitive findings as exploratory.

HbA1c decreased in both exercise groups and in the creatine group without exercise, while fasting blood glucose did not change. Selected blood-lipid measures improved modestly in the creatine group without exercise, although the overall lipid-panel analysis did not show a significant group-by-time effect.

Creatine combined with exercise improved vigor and reduced total mood disturbance compared with the non-exercise placebo group. Selected quality-of-life measures also improved.

Supplementation was well tolerated. Reported side effects were infrequent, mild, and similar across groups, and nobody withdrew because of the supplement. Serum creatinine increased slightly; calculated kidney filtration decreased but remained within the paper’s stated normal clinical limits.

[Exercise Science @realexscience]

https://t.co/FQVIZPIcGS

[Exercise Science @realexscience]

What IS EverMe? In our first-ever live taping of the Exercise Science podcast with @mackinprof and @gibalam, @MyEverMe president and COO Gary LeBlanc explained exactly how the AI-powered longevity intelligence platform can help you live a healthier life.

“What Jarvis is to Iron Man, EverMe is to you,” LeBlanc said.

Catch up with season one (link below), and stay tuned for season two coming soon.