#1 Protein Expert: How Much Protein Do Women Actually Need? | Prof Stuart Phillips

Today I’m sitting down with world-leading exercise physiologist Professor Stuart Phillips, PhD, to cut through the noise around strength training, protein, fasting, and midlife muscle.

We talk about why women don’t need a completely different training programme than men, why just two resistance sessions a week can meaningfully improve strength and long-term health, and why consistency matters far more than “perfect” protein timing or supplements.

WHAT YOU’LL LEARN

• Whether women need different strength training programmes than men

• How little resistance training is needed to protect muscle and aging

• Why lifting across all rep ranges builds better long-term results

• How cardio and strength training interact (and sometimes compete)

• How much protein women actually need per day and per meal

• Why protein timing matters far less than total intake

• Whether fasted training harms muscle, hormones, or recovery

• How under-fueling quietly sabotages strength and adaptation

Timestamps00:00 Strength Training Myths for Women

02:31 Why Lean Women May Struggle to Gain Muscle

05:17 Muscle vs Strength vs Power Explained

17:31 How Much Protein Do Women Really Need?

26:48 Protein Per Meal: Absorption, Timing & Anabolic Window

34:24 Carbohydrates, Performance & Insulin Sensitivity

37:34 Fasted Training: Risks, Benefits & Reality42:43 Optimising Post-Workout Nutrition

47:41 Balancing Cardio & Strength Training

52:19 Aging, DEXA Scans & What Really Matters

VALUABLE RESOURCES

A BIG thank you to our sponsors who make the show possible:• Hormone Harmony – Go to https://lvluphealth.com/angela | Use code ANGELA for an exclusive 15% off

ABOUT THE GUEST

Professor Stuart Phillips, PhD is a world-renowned exercise physiologist and Professor at McMaster University, internationally recognised for his research on muscle protein synthesis, aging, resistance training, and nutrition. With over 30 years of research experience, Stuart is a leading voice in evidence-based guidance on strength training, protein intake, and healthy aging.

Social Media:Instagram, X & TikTok: @mackinprofFacebook: https://www.facebook.com/SMPPh.D/