Stuart Phillips, a professor of kinesiology at McMaster University in Canada, is an expert on protein, muscle health, and aging. According to him, as we age, our bodies naturally shed muscle, but eating enough protein and doing resistance training can significantly slow or delay this process.
The National Academy of Medicine recommends 0.8 grams of protein per kilogram of body weight daily, but Phillips suggests aiming for 0.54-0.73 grams of protein per pound of body weight daily for optimal health. Eating sufficient protein, combined with regular strength training, can help build and maintain lean muscle as we age.
Phillips’ own diet is higher in protein than the recommended allowance, but not excessive. He starts his day with a cup of coffee, exercises at home, and has a large breakfast that includes kefir, Greek yogurt, and berries. His typical lunch consists of a multigrain sandwich, tuna, fruits, and cookies.
For dinner, he prefers plant-focused meals, including salads, chicken, fish, or beef. Phillips emphasizes the importance of physical activity, eating well, getting enough sleep, and social connection for healthy aging.
He advises focusing on the big picture when it comes to nutrition and health, rather than relying on supplements, bespoke exercise prescriptions, or “superfoods.” Instead, he recommends a balanced diet with sufficient protein, regular strength training, and a healthy lifestyle.
Source: https://www.washingtonpost.com/wellness/2025/12/16/protein-healthy-aging-scientist