00:00:00 In this episode 00:00:40 Start of interview 00:01:31 Why muscle is important for longevity 00:08:49 Is the importance of muscle mass (per se) overstated? 00:11:03 Is the RDA on protein too low? 00:13:18 Minimum vs. optimal protein intake (for athletes) 00:13:54 Why older adults need more protein 00:19:07 Caloric restriction vs. higher protein for aging 00:22:20 What is a catabolic crisis? 00:24:05 Effects of space flight on muscle 00:30:32 Practical tips for protein intake 00:33:51 Protein timing and the anabolic window 00:35:44 Most important factors for hypertrophy 00:38:14 Should we supplement leucine? 00:40:03 Does plant protein support hypertrophy? 00:50:48 Causes of anabolic resistance 00:52:40 What types of exercise and how much? 01:01:14 Protein and rest as tools for recovery 01:02:32 Mechanisms of muscle protein synthesis and breakdown 01:02:50 Does rapamycin inhibit hypertrophy? 01:07:26 What is Dr. Phillips doing to age well? 01:09:44 Hormonal responses to exercise 01:11:34 Sex differences in hypertrophy 01:13:57 Effect of menopause on muscle 01:14:22 Do testosterone boosters work? 01:16:15 Does growth hormone improve muscle? 01:20:50 Androgen replacement therapy (benefits vs. drawbacks) 01:25:36 Mental health benefits of exercise 01:26:15 Anti-catabolic effects of heat 01:32:39 Molecular causes of sarcopenia 01:36:56 Anti-catabolic effects of omega-3 01:43:17 Brain and muscle effects of creatine