I'm excited to share my conversation with Stuart Phillips, where we dive deep into muscle building science - a topic that generates endless debate on social media. As someone who struggles with gaining muscle despite consistent training, I was shocked when Dr. Christopher Gardner told me muscle growth is "10% nutrition and 90% exercise." This contradicted everything I thought I knew, so I had to bring in Stu - widely considered the foremost expert on muscle development - to separate fact from fiction.

The most fascinating insight for me was discovering that effective muscle building can happen across a wide range of repetition schemes - from as low as 3 reps to as high as 25 reps per set. This challenges the rigid "strength/hypertrophy/endurance" continuum that's dominated fitness advice for decades.

Subscribe to The Neuroscience Experience for more conversations at the intersection of brain science and performance. I'm committed to bringing you evidence-based insights that you can apply to your own health journey.

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Caraway – Cook clean, live clean. Head to carawayhome.com/neuro and use code NEURO to get 10% off your next purchase.

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The Neuro Athletics Newsletter
Instagram: @louisanicola_
Twitter : @louisanicola_
YouTube: @Louisa Nicola

The Neuro Experience Podcast is proud to have hosted: Dr Andrew Huberman, Dr Gabrielle Lyon, Dr Layne Norton, Thomas DeLauer, Shawn Stevenson, Dr. Rocio Salas-Whalen, Saad Alam, Uma Naidoo, Dr. Lanna Cheuck, Angela Lee Pucci, Jillian Turecki, Dr. Jordan Feigenbaum, Dr. Darren Candow, Dr. Sue Varma, Evy Poumpouras, Dr Casey Means, Renee Deehan, Dr Chris Palmer, Dr Charles Brenner, Dr Joe Zundell, Dr Ray Dorsy, Dr Dale Bredeson, Dr. Ben Bikman

Why are women twice as likely to develop Alzheimer’s disease—especially during and after menopause? The answer goes far beyond age, and what I reveal in this episode might change how you think about your brain forever.

In Part 3 of A Woman’s Guide to Alzheimer’s Disease, I uncover the hidden hormonal and genetic factors that put women at greater risk—and the steps you must take before symptoms ever begin. I’ll walk you through the six most powerful prevention strategies, the critical tests your doctor probably hasn’t mentioned, and the one conversation that could completely reshape your cognitive future.

Sponsors
A huge thank you to my sponsors for supporting this episode. Check them out and enjoy exclusive discounts:

Hone Health – Take control of your hormones with at-home testing designed specifically for men. Get personalized insights and expert guidance to optimize your health and performance. Learn more at: https://honehealth.com/

Momentous – Science-backed supplements trusted by elite athletes and experts. Whether you’re looking to improve recovery, performance, or overall wellness, Momentous has you covered. Use code NEURO for 20% off your order: https://www.livemomentous.com/neuro

Troscriptions – Unlock your cognitive potential with precision-dosed nootropics developed by medical experts. Whether you need more focus, clarity, or energy, Troscriptions offers innovative solutions.
- Get 10% off: https://troscriptions.com/NEURO
- https://troscriptions.com/discount/NEUROMAIL?utm_source=affiliate&utm_medium=email&utm_campaign=NeuroMail

The Neuro Athletics Newsletter
Instagram: @louisanicola_
Twitter : @louisanicola_
YouTube: @Louisa Nicola

The Neuro Experience Podcast is proud to have hosted: Dr Andrew Huberman, Dr Gabrielle Lyon, Dr Layne Norton, Thomas DeLauer, Shawn Stevenson, Dr. Rocio Salas-Whalen, Saad Alam, Uma Naidoo, Dr. Lanna Cheuck, Angela Lee Pucci, Jillian Turecki, Dr. Jordan Feigenbaum, Dr. Darren Candow, Dr. Sue Varma, Evy Poumpouras, Dr Casey Means, Renee Deehan, Dr Chris Palmer, Dr Charles Brenner, Dr Joe Zundell, Dr Ray Dorsy, Dr Dale Bredeson, Dr. Ben Bikman

In this conversation with Dr. Christopher Gardner, we debunk a common nutrition myth—that we need massive protein to build muscle. You might know Dr. Gardner from his twin study featured on Netflix, which explores how diets affect our bodies. We discuss protein requirements, diet quality, and sustainable eating. Plus, Dr. Gardner reveals insights from his DIETFITS Study and SWAP-MEAT trial, challenging conventional views on weight loss and plant-based diets.

For science-backed nutrition insights, this conversation cuts through the hype and offers strategies that might change how you think about protein and diet.
If you're interested in evidence-based nutrition that cuts through industry hype, this conversation provides scientific clarity and actionable strategies that might change how you think about protein and diet quality.

Subscribe to The Neuro Experience for more evidence-based health insights.

Sponsors
A huge thank you to my sponsors for supporting this episode. Check them out and enjoy exclusive discounts:

Hone Health – Take control of your hormones with at-home testing designed specifically for men. Get personalized insights and expert guidance to optimize your health and performance. Learn more at: https://honehealth.com/

Momentous – Science-backed supplements trusted by elite athletes and experts. Whether you’re looking to improve recovery, performance, or overall wellness, Momentous has you covered. Use code NEURO for 20% off your order: https://www.livemomentous.com/neuro

Troscriptions – Unlock your cognitive potential with precision-dosed nootropics developed by medical experts. Whether you need more focus, clarity, or energy, Troscriptions offers innovative solutions.
- Get 10% off: https://troscriptions.com/NEURO
- https://troscriptions.com/discount/NEUROMAIL?utm_source=affiliate&utm_medium=email&utm_campaign=NeuroMail

Episode Timestamps:

00:00 Protein Myths & Leucine Threshold
02:58 Daily Protein RDA for Muscle Growth
06:17 Nitrogen Balance & Protein Recommendations
11:42 Nutrition vs. Exercise for Muscle-Building
16:37 Women’s Fitness: Protein & Resistance Training
20:14 DIETFITS Study: Diet Quality vs. Macronutrient Composition
39:17 SWAP-MEAT Trial: Plant-Based vs. Red Meat
50:04 Impact of Nutrition Education on Health
53:18 The Protein Flip & Plant-Based Menus
59:14 Netflix Twin Study: Addressing Misconceptions & Criticisms

The Neuro Athletics Newsletter
Instagram: @louisanicola_
Twitter : @louisanicola_
YouTube: @Louisa Nicola

The Neuro Experience Podcast is proud to have hosted: Dr Andrew Huberman, Dr Gabrielle Lyon, Dr Layne Norton, Thomas DeLauer, Shawn Stevenson, Dr. Rocio Salas-Whalen, Saad Alam, Uma Naidoo, Dr. Lanna Cheuck, Angela Lee Pucci, Jillian Turecki, Dr. Jordan Feigenbaum, Dr. Darren Candow, Dr. Sue Varma, Evy Poumpouras, Dr Casey Means, Renee Deehan, Dr Chris Palmer, Dr Charles Brenner, Dr Joe Zundell, Dr Ray Dorsy, Dr Dale Bredeson, Dr. Ben Bikman