ZOE Science & Nutrition
ZOE Science & Nutrition
ZOE
No.1 Protein Scientist: Are you eating enough? | Prof. Stuart Phillips & Dr. Federica Amati
1 hour 14 minutes Posted Jul 31, 2025 at 11:06 am.
We’ve been lied to about protein
Why protein is completely different from carbs and fat
The depressing age when you start losing muscle
Your muscles have a secret second job
Why food companies are suddenly adding protein to everything
The shocking protein intake that fuelled your biggest ever growth spurt
Why the 'optimal' amount of protein is so hard to define
The surprising truth about protein for building muscle
Most of us are already eating the 'optimal' amount of protein without trying
When eating more protein could actually be harmful
The ‘anabolic window’ myth debunked
Why 'animal protein is superior' is an outdated idea
The myth of ‘incomplete’ plant proteins
The ancient food secret our ancestors discovered all over the world
Is there an upper limit for protein in one meal?
My number one food for a high-protein breakfast
A simple pyramid for choosing the healthiest protein sources
The 'healthy' protein source that’s a class one carcinogen
When a protein bar is no healthier than a chocolate bar
Why your protein cookie could be reducing your healthy life years
My number one tip for health (and it’s not about nutrition)
The ideal daily protein target for most healthy adults
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Show notes
Are you eating enough protein? This is probably a question you’ve asked yourself. With “high protein” labels on almost every type of food product you can imagine, it’s easy to get confused.
In this episode, Prof. Stuart Phillips explains how protein can keep us healthy as we age. He also outlines when we should eat protein, how much protein we really need, and provides simple, practical advice to help you achieve it. Stuart is a professor in the Kinesiology Department at McMaster University. He’s the author of more than 400 scientific papers, many focusing on protein and muscle health, particularly during ageing.
With so much confusion around this topic - especially in the context of fitness and ageing - this episode will provide clear, evidence-based answers from one of the world’s leading scientists on the topic, to help you make smarter nutrition choices.
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Timecodes
Studies:
Optimizing adult protein intake during catabolic health conditions, 2020, Advances in Nutrition
Integrated myofibrillar protein synthesis in recovery from resistance exercise with and without multi-ingredient supplementation in overweight older men, 2019, Frontiers in Nutrition
Higher dietary protein during weight loss: muscle sparing?, 2018, Obesity 
What is the optimal amount of protein to support post-exercise skeletal muscle reconditioning in the older adult?, 2016, Sports Medicine 
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks 
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Episode transcripts are available here.