Protein Truths and Myths: Does it Cause Cancer and Aging | Stu Phillips

Stuart Phillips is a Tier 1 Canada Research Chair in Skeletal Muscle Health. He is also the Director of the McMaster University Physical Activity Centre of Excellence. Dr. Phillips has authored more than 350 research papers. In 2018-21 he was named to Clarivate’s Highly Cited Researchers list as a being in the top 1% of all cited researchers in nutrition and physiology research. Dr. Phillips is a fellow of the American College of Sports Medicine and the Canadian Academy of Health Sciences.
In this episode we discuss:
• Do higher protein diets cause cancer?
• How the food industry pushes flavor instead of nutrients
• The surprising data about Omega-3 supplementation
• The importance of protein in aging
This episode is brought to you by InsideTracker, and 1stPhorm
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Stu's Protein Metabolism Research Lab: goo.gl/k4x9Xv
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[@hannahotis6088]

I was vegetarian for more than 20 years. While this was my choice, and I did it for moral reasons, I have now begun incorporating meat into my diet. Honestly due to the research Dr. Gabrielle Lyons has shared. I have more energy than I have had in a long time and I feel stronger. It was a hard choice but now I see my food differently and how I eat and feel grateful for my food has changed. I think that the quality of meat is the issue and how these animals are treated. I really hope vegans and meat eaters can meat in the middle. Lol

[@DrGabrielleLyon]

Hi Hannah, I love this and I'm happy to hear you have regained your energy and feel stronger!

[@witcheater]

Good to hear of your adjustment to food intake, not for my sake or any one elses, but just for your sake. Hard to maybe believe that recall being young-ish, and had some different ideals than I do now, but I had to make changes to my mind set also. Though the staggering number of people in the world then is numerically more than it was when I was a pup, it still had to be understood by me the math... that I was totally an insignificant number to the world at large... but, to me, I should be mostly significant. Hard to believe that to learn that was a hard lesson to learn. I think, if I understand well what you said, you now understand that your personal health and well being should be a point well taken for you also, not just some unachievable ideal by only one person. Yup, I had to learn that lesson also (as well as many others), but being carnivore-ish, even while in my sixties, just makes me feel not the old folk around me. To me, at least, that is a positive. I hope for you all the positive that you can gardener from a healthier-for-you diet... (((hugs))) haha... the short version of that is... Congratulations!

[@jeannedigennaro6484]

Yes, you need to nourish yourself with ruminant meat. There is no substitute for red meat and the animal fat. Glad you found your way to meat eating. And you can get your meat delivered from regenerative farmers. Ruminants are needed to repair poor souls. See Gregg Judy, Allan Savory.

[@fitlolli9590]

I had the same experience. Glad you found what works for you!💪🏃‍♀️❤️⛱️

[@jellybeanvinkler4878]

​@Jeanne DiGennaro I hope you meant ruminants are needed to improve poor soils! I was vegetarian for years and ruined my health. Parathyroid removed recently, and still trying to dissolve my 2cm kidney stone. Yes CM! I now subscribe to Butcherbox pasture raised meats and wild seafood. All food production animals need to be raised on pasture alone. Get rid of the factory farms, and GMO crops!

[@jeannedigennaro6484]

Yes, it’s about HEALTH span. I would encourage this man to learn more about regenerative animal agriculture which has the power to create a carbon sink in our soils.

[@jaynestrong9211]

What an incredible episode! As a "older" woman (68) who regularly does resistance training and remains very active this was so reaffirming to what I do. Thank you both for all of your wonderful work. I recently attended by 50th HS Reunion and people constantly asked me what I was doing to stay so fit. I told them my nutrition and exercise.

[@DrGabrielleLyon]

I love this! Keep up the good work!

[@jaynestrong9211]

@@DrGabrielleLyon I do have a question. I workout early (4:30am) and have been doing a protein shake within 20 minutes as you recommend. Working out so early makes it difficult to IF more than 12 hours. Which would be more important at my age (68). Getting in that Protein or trying to extend my IF time to 16 hours. Thanks

[@jeannedigennaro6484]

👏keep doing what you’re doing. Yes, resistance exercise gives me energy and a mood lift. Plus I know that carnivore plus weight training will protect my bone density.

[@lislcroft]

@@jaynestrong9211 don’t fast and don’t train fasted: Dr Stacy Sims, expert on female health suggests this. She’s done an episode on this platform.

[@jaynestrong9211]

@@lislcroft I am aware of that, but I was asking for some suggestions since I am up so early and immediately start working out.

[@65andSpry]

I agree. We need more insight on higher trained older adults. I am 63. I have been training on and off since 18. I have trained enough to stay strong but not beat up my body. Since 57 training is all on. I love feeling strong. I plan to eat protein and lift. Training has made everything else better. It has been a good friend. 30 years ago my wife told me she liked guys with nice arms. I felt a little insulted at the time. Little did I know she gave me a great motivation to live strong.

[@kelliecook3117]

You know what the world needs? More Stu Phillips. Really enjoyed this conversation and learned a lot. He is so down to earth and explains things in a clear entertaining way. Thanks Dr Lyon!

[@communitychurchofsyosset2251]

When that paper is published, please have him back! (And blast the podcast)

[@getter_done]

Thank you Dr Lyon and Stu Phillips! Always enjoying listening to Stu! Excellent podcast! 👏👏👍

[@carolinelewis952]

Please clarify older population. I'm 54 and feel healthy, eating high protein and lifting weights.

[@pamcolding5925]

I loved this interview. Such good information. As a 63 yr old female with a sedentary job and a real aversion the gym this is motivating. Dr Phillips has great information such a wonderful way of explaining things. He seems like such generous and humble person. Really enjoyed this!

[@germanvillanueva1458]

I think yours it's a nice approach. But I'm sure it should be a great idea to investigate Thomas Seyfried work about cancer as a metabolic disease. A sound theory to go together with yours. Thank you.

[@AriD2385]

You have really good guests and conversations. I always feel like I learn a lot.

[@nanashvili4767]

Loved this guy so much! fun to hear him speak so comprehensible so honest and heartfelt❤️thank you for the information thank you for caring 💪

[@barrittstephen2169]

Always a pleasure to hear Dr.Stu Phillips. Great interview, good information.

[@nackyeads2508]

Best interview!! Dr Phillips was great!

[@espinosalexis]

Great episode! Thanks a lot Gabrielle! Is the paper by Dr. Phillips refuting "Levine & Longo 2014" published already? Could anyone share the reference? Or at least the link to the pre-print, while reviewers keep delaying it?

[@titanup3556]

Great information as always! Thank you!

[@DrGabrielleLyon]

Thanks for watching!

[@maryvanderplas3232]

Excellent! Super helpful for those of us who are 65+. Thank you so much!

[@mojsharhappy]

Great podcast! thanks very much!😀 Dr L, could you pls remind us the protein needs at difference ages, pls? Or if you have it already covered, could you pls point me to it? 🙏

[@lizmallen3461]

Amen!!!! That’s all I can say!!! And thank you both!🙌🏻💪🏼💥🎯❤️

[@giu2085]

The studio set up you have done with the black theme looks amazing!

[@DrGabrielleLyon]

Thank you!

[@carolinelewis952]

I feel so fortunate that I stand mostly for my job as a teacher. And when I talk on the phone I walk around.

[@sherriparrotta955]

Wonderful interview very knowledgeable. Thank you 😊

[@DrGabrielleLyon]

Glad it was helpful!

[@rossb4802]

54, As he pointed out, it is the joints and connective tissues that fail before the muscles. Then that restricts the muscle use.

[@cyclist5000]

Love these videos!

[@DrGabrielleLyon]

Thank you so much!

[@briangorman186]

Thank you, simply thank you!

[@DrGabrielleLyon]

You're welcome! I'm happy it was useful for you!

[@theironforce3000]

Excellent episode ! Was wondering when you were gonna have Dr. Stuart I enjoy his delivery, a non technical jargon approach. The ending of this episode was splendid. Great takeaways. Now wondering when you'll have Layne Norton on 😉💪

[@boxerfencer]

Norton isnt a lug

[@DrGabrielleLyon]

Thank you! Glad you enjoyed it!

[@daveoatway6126]

No... As usual, a great balanced discussion. At 77, high protein is my way of life - better now than 20 years ago.

[@challengeaging]

Either clean house with fasting and movement, or remodel and build with MTor(protein) after. If your house is full and you keep piling more stuff in it, something’s got to give. As a 75 year old bike taxi operator, doing 5-8 minute heavy surges pulling up to 5 people at a time to the Chase center in SanFrancisco working Warriors games for 10-15 times, I can attest to the benefits of using Creatine and increasing protein intake from most animal sources. This after 20+ years of ovo-lacto vegetarian life style avoiding beef, and not feeling strong and losing muscle mass. Not any more. Thank you for this great info.

[@colinbroos5176]

Thanks for a great podcast. It be interesting to have study on a group of people who are only carnivore especially in 60 years plus age group.

[@ChannelJtotheD]

Excellent episode n interview by both. Exercise n nutrition is the key. To keep the balance I eat a diet of more carnivore and less plant based. I rarely eat processed foods and try as much as possible to exclude sugar. Thank you for sharing this valuable video.

[@DrGabrielleLyon]

I'm happy you enjoyed it!

[@santsuma]

I've seen you for the first time in Tom Billieu's interview with you. After some minutes I couldn't stand Tom's constant interruptions anymore, so I stopped and did a YT search and foud your channel. Thanks for the interruptions, Tom! I've just bell subscribed, your work is sooo interesting! I'm a Brazilian retired engineer. 73 y.o. and my BMI is 23, the same as when I was 18. I have a swimmer's body, I've never done work out in a gym but I do some form of calisthenics daily, it has become a habit. I've been a Lacto vegetarian since 1976, "Lacto" means just some cheese and yogurt. I don't use any milk and I haven't eaten eggs since 1976 as well. Over the last 3 plus years, I'm on an IF lifestyle, the main meal is dinner with a fruit mix in the afternoon. Coconut and avocado are the most important fruits for me... bananas, lemons and oranges follow. All these fruits are very fresh and cheap here in a small town, S.E. Brazil. I've lived for 21 years in Germany where the typical diet is way better than in the U.S. After I returned to Brazil my diet is even better than in Germany. I've been to the U.S. 4 times and was horrified to see how much junk food they consume. Since 2016 I burn a lot of calories 7 days a week in my backyard "gym", which is my organic vegetable garden, where I work and sweat at least 4 hours a day bare feet and shirtless under the sun. Plenty of fresh organic veggies for free every day! I have never seen any info about avoiding soaps and shampoo, but I stopped using shampoo some 20 years ago and when I bathe I do NOT use any soap, just water, and a luffa. I "feel" I should not wash away the natural grease from my skin and not disturb my skin microbiome with soaps. I haven't consumed almost ANY processed foods for decades. No soft drinks for over 45 years! I haven't had any health issues for almost 50 years, the last time was around 1975, strong laryngitis that I cured with homeopathic pills. I don't use any pharmaceutic products, I don't and won't use any nutritional supplements as well. I am researching everything I can about longevity, life is SO good that I want to stay in my healthy body as long as possible. If it would be possible to live forever I definitely would go for it, life has never been boring for me. I don't know what stress or depression is and I think both would disappear just by having a vegetable garden.

[@DrGabrielleLyon]

Thank you so much for checking out my channel! I hope the information is beneficial to you!

[@lighthealerastrid1465]

Same here. This is how I found Dr Lyon’s channel. I couldn’t stand the butting in and overall arrogance. Every cloud has a silver lining.

[@marcgutierrez1173]

Great interview Dr. Lyon. The thing that I'm wondering about is why did stu Phillips on Rhonda Patrick's show say that there is no difference between plant and animal protein today, because of the extraction methods used today? Was he just playing to her audience who are predominantly plant based?

[@juvenalbranco2411]

Excelente. Gratidão

[@jaykana7677]

I have learnt so much from Dr Gabrielle lyon's podcast, thank you 👍🏼Stuart is Awesome, correct amount of protein is the way to go!

[@DrGabrielleLyon]

Thank you so much for listening!

[@jaykana7677]

@@DrGabrielleLyon Always look forward to your podcast 👍🏻

[@pavelchorda8425]

As biologist and knowing how almost impossible is to design a representative trial and make it happen, i could say.. High protein diet if you are active physically, building muscle, whole foods, no powder proteins. For elder people, protein restriction is a not go. For sedentary people, is avoid carbs and refine sugars, buy nevertheless, lack of exercise is the worst factor to age properly together with lack of sleep and lack of social life / having a goal in life. With exercise as soon you begin the better, there is not substitute for it. Aging in men is connected as well with the ejaculation (no the same like orgasm), the sperm is full packed with the best of the best genetic material to improve the current generation. This could sound strange, but is an ancient knowledge. Cheers

[@satar9]

generally, the more you age, you need more protein for a number of reasons. unless you have kidney problems, its probably better to get some protein in.

[@rickguymon7702]

Watched the whole thing. Thanks for doing this. 68 here and you confirmed my bias I eat a lot of animal foods.

[@DrGabrielleLyon]

Thank you so much for your time and I'm happy it was helpful!

[@65andSpry]

Great question on improving Gabrielle. 63 years old. I weigh 170. I am looking to rep 155 for 20 reps. I am at 135 for 15 reps. According to one rep max calculator 155 for 20 reps = 258lbs max. My life time best was 235lbs. Wish me luck!

[@DrGabrielleLyon]

Good stuff!

[@karinarthur6985]

Hey! Great interview! I was wondering if you or your guest have read/heard about the book “Sacred Cow” or the accompanying documentary on prime video? It covers many or the arguments that you both were discussing about 1/2 way through the interview. It would be interesting for you to interview the authors Diana Rogers and Robb Wolf.

[@DrGabrielleLyon]

Hi Karin! I'm friends with Diana and just did an interview on her podcast :) I hope to have both of them on soon!

[@wallyrbc]

Good for Canada!

[@andypcguy1]

Better than Pelton is a regular road bike paired with a smart trainer like the wahoo kickr and a zwift or rgt subscription. You might spend close to the same but you'll have a lot more options.

[@muireann3205]

Every time misinformation is put out there about food such as fat is bad and now it's we don't need that much protein peoples health suffer and a lot of people end up on medication, so I can't for the life of me think who is doing that. #BIGPHARMA

[@omidkaka7207]

What are the good quality protein and do we need to use protein supplements Dr.Gabrielle Lyons? what do you think about creatine ? Is creatine supplements necessary to take when one is training and what is/are the side effects of creatine supplements ? Thanks.

[@DrGabrielleLyon]

Hi Omid, in terms of supplementation it is based on the individuals needs. I am a fan of creatine. For a food guide, you can download my free protocol on my website! drgabriellelyon.com/

[@Melchisidek1970]

Hey Dr Gabrielle If the high protein dose is because you need a certain threshold of some amino acids like lysine, Methionine and Leucin, could one come to the conclusion that you could get the same result just using amino acids to reach those thresholds and a smaller dose of protein ? Kind regards Martin

[@sc4332]

Was the 1.5g of epa and dha total or each?

[@NJN23]

What about specifically casein protein and cancer?

[@BryanChristopher1776]

Stupid question. When it comes to protein quality an effectivenes is lean ground hamburger as effective as lean steak like top sirloin? Trying to budget accordingly in these trying times. Thank you 😊

[@ceciliaferraro6360]

She is so pretty. I love her content.

[@felipearbustopotd]

44:04 -44:40 I believe this sums up a great deal. Life is not complicated, so why make it so.

[@gkmaz4030]

I sooo needed this today. I watched Game Changers yesterday AM. Trying to say eating the highly processed fake protein reduces inflammation and is basically equal to real meat.

[@rjzlwop3153]

What was the name of the Proteen Powder you recommended the company?

[@DrGabrielleLyon]

1st phorm

[@rjzlwop3153]

@@DrGabrielleLyon you’re awesome I thoroughly enjoy your videos, how do I go about eating protein and lowering my blood pressure?

[@nackyeads2508]

What sources of omega 3’s ? I’m 75. Is taking DHA enough? With Flax or is the old cod liver oil or fish oil mix??

[@DrGabrielleLyon]

1st Phorm has a full-mega with EPA and DHA

[@witcheater]

Question: I only want to retire one time... the final time, and I am wanting to do so healthy (that concept having been brought up in the video conversation). I am of an age where I could be not working and just living off the Social Security stuff. I am choosing to keep on doing my job which I am good at, and that is a physical/labor intensive job at that. The question is if the concept of retiring from the workforce actually sets one up for failure in longevity of their lives (but can be capitalized on my the medical/pharmaceutical industries?

[@DrGabrielleLyon]

Hi Gerard! When your retire, that doesn't mean your physical activity, self-care, and nutrition fail. All my recommendations remain even if you're not employed :)

[@witcheater]

@@DrGabrielleLyon I am currently at a loss here. Yes, I am currently sure of the message that you sent, but finding a purpose to be as hard working as I am now outside of a laborious job just seems humorous. Is it a class thing? But... understanding well that I am fond of but(t)s, I can have hobbies an I can have exercise routines, but for me all need to have a purpose that I can latch onto. I eventually will have to leave the work force, so I ask, how might I, besides dying, transition my understandiing of needing to be intelectually and physically active (at my levels) to other activities while not having that job to go to. Yes... oh very yes, I am aware of the many gurus... that seem to all work their asses off all of the time... as in, the best be them by nearly working all of the time. You might be likewise? My current thinking is that I will need to work my job, to live to be at least 119, till the day I do retire permanently. That being all said and suggested, thank you for taking the time to respond. It made me feel, for at least a twinkle in time... ummm... like happy in a a way warmer way. Thank you young lady. Thanks a whole buncha lotta... (((hugs))) As well as others, but so from you, I learn.

[@cindianderson9443]

This and most other similar blogs that address this topic only talk about whether protein and IGF1 "cause" cancer. But you never mentioned anything about people who already have cancer, or who have had cancer. Can you comment on that?

[@dr.thorstengraf7255]

Thank you for this interesting video, that was also funny to watch...when his wife said: you are useless after too heavy excercise...

[@aliciastanley5582]

No difference between pasture raised beef and industrial beef?

[@oskaredwall7662]

Please take on Georgi dinkov!!

[@jakobw135]

Isn't it true that animal foods are calorie dense -causing people to gain weight, while plants - are nutrient dense, resulting in people losing that weight?

[@Chris-il8kf]

Gabrielle...looking at some of Ron Rosedale work and he would so disagree! What say you? .

[@DrGabrielleLyon]

Hi Chris, I'd recommend listening to my episodes with Dr. Tracy Anthony and Dr. Alexis Cowan. I have also done some videos in the past on how to understand scientific data because unfortunately today we have a lot of bad science that is agenda driven.

[@jakobw135]

Dr Lyon: Differentiate between veganism and eating a vegan diet. The former is animal worship and animal rights, while the latter, has to do with eating 100% plant-based diet, which has been shown to be beneficial overall, reducing all cause mortality.

[@mucleboy0151]

Can you interview Dr. Bickman he has your same beliefs and ideologies

[@roseflowersmarie3116]

What about the centenarians in the blue zones? They eat a primarily if not complete plant based diet. Or that the animals most people eat get all of their nutrients directly from plants or the soil.

[@RAntonio93]

Animals have completely different digestion systems than humans. Most are ruminants who can spin plant based foods into high protein. It’s like saying “what about wolves who are carnivores.” Or “what about plants who convert sunlight into ATP.” Every organism has different structural systems in place that can convert energy differently. Luckily for humans a wide variety of dietary programs are beneficial. The biggest issue is over eating and keeping weight in check, far more than what we actually eat. Because our body is very adaptive and can activate different systems when needed.

[@carolineklutsch2514]

Hi, I am from Germany. I got horrible leaky gut on a vegan diet. So some people say the lectins in legumes and beans can be destroyed by pressure cooking. And most of the chickens are fed with grains. So the have also lectins. What should I do?? No doctor here wants to help me. Please

[@juliak2591]

Try carnivore diet for 30 days make sure to include beef broth. Very healing for the leaky gut. Then you may reintroduce some foods that are not triggers of leaky gut. A google search will tell what those are. Wish you fast healing.

[@lisathompson1409]

Hey I’m Canadian lol

[@jburton1419]

Chris Breadsley quoted a study about muscle damage from working out causes muscle to not take up glucose ?

[@SOVLTRON]

Another consideration is the difference in financial status of vegetarians vs meat eaters. It's relatively cheaper to get calories from meat versus vegan/vegetarian healthy choices. Theyre also not factoring in whether or not the meat eaters were eating the same array of vegetation the vegetarians were eating. There are lifestyle differences between meat eaters and vegans/vegetarians. When you factor the lifestyle factors in I think the study would be more valid.

[@urielwong]

👍 👍 🙏

[@acilirp]

Interesting, someone questioned why I was eating eggs and meat in my diet. They even questioned the cholesterol in eggs.

[@DrGabrielleLyon]

With all the information out there, it can be difficult to find the truth! Thank you for tuning in!

[@nackyeads2508]

Listen to Gary Fettke M D from Australia if you want an in depth answer to the why plant based question!! Also Regenerative Agriculture proves incorporating livestock is critical for the health of our planet!

[@charlenewilley6481]

All my life up until 35 I have eaten for the ethics and animal welfare. Vegetarian then a vegan for years and those years my most hungry and I never felt healthy I just looked very skinny and i have osteopenia. I added fish because I just needed protein to be healthy. Then I added chicken but watched the Game Changer and this showed high meat diet or any meat was bad clogging up arteries and the argument and science seemed to make sense, So i gave up meat. Yet when I'm unwell I crave chicken of bone broth, I feel unwell on bean's and lentils and I don't like nuts and i rarely eat fruit i just don't crave these foods. I want to add back chicken and Turkey as I felt my best when I added these proteins. I've eaten two fried eggs everyday for 10 years and I love my eggs and all my blood works cholesterol always come back excellent and my blood pressure is better than my teenagers lol Who live on the modern diet :( Would love to see a discussion on the game changer and the science that was used on cholesterol.

[@DrGabrielleLyon]

Hi Charlene! The science in game changers has been debunked. Thank you so much for tuning in!

[@allisonmackie1366]

I hear centenarians are very low protein, especially animal protein. Using it sparingly or when available.

[@60-Is-The-New-30]

And you believe this lie????? Blame Longo and Buettner for spreading this misinformation

[@WaltWW]

Where did you hear it?

[@jaghad]

Google Blue Zones debunked. The statement that centenarians eat a low protein diet is bogus data.

[@60-Is-The-New-30]

@@jaghad correct. And I made a video on this several months ago

[@MrApplewine]

Could a lighter weight person like under 130 lbs get by with only 1g per day instead of 1.5g?

[@marcedwards2464]

Your muscle density is the key what can't have muscle without water water is a major key

[@user-fk8rb8ue5h]

39 minutes

[@user-fk8rb8ue5h]

Stu Phillips is a diamond in a morass of dross. He is the kind of man that I would buy a secondhand car from.He is the antithesis of the Michael Gregor's/Barnard and Dr Bergs of this world.

[@jezett]

If she’s talking about her “Botox working well” it’s greatly disturbing that she is so focused on health but injects a neurotoxin in her face? I don’t get it.

[@RegineBrady]

If anyone thinks this is worth watching, please provide a full time stamp of the interview. Thank you

[@RegineBrady]

Does this guy actually speak against animal protein? I thought all of dr. Lyons’ videos were advocating for animal proteins. I haven’t watched it. I’m just not prepared to spend over an hour watching this and be prepared for a waste of my time.

[@mvers6671]

He doesnt. He has concerns about the trend towards more plant based diets and the processing that comes along with it. Animal products are nutrient dense.

[@DrGabrielleLyon]

Hi Regine, my episodes are dedicated towards transparent conversations. Dr. Stu Phillips is very insightful and I recommend giving it a listen! I understand everyone's time is valuable, and wouldn't waste anyone's time with my videos.

[@artimuscoffee8921]

Wow! I cant believe you are not advocating for animal protein and whole natural foods. Is Bill Gates funding this show?

[@dossegundos7145]

Mmm. 🤔

[@DrGabrielleLyon]

Hi, thank you for you're comment! I do advocate for those. Thank you for watching!

[@WaltWW]

@@DrGabrielleLyon 😁