Building muscle in menopause is not only possible, it might be the single most important thing a woman can do for the next 30 years of her life. In this episode of The Hole Shebang, Kristen Parise sits down again with muscle scientist Stuart Phillips, PhD to unpack what really happens to a woman's muscle through perimenopause and menopause, how much protein women actually need and why lifting weights matters far more than any supplement. They also get into the part that lands closest to home for pelvic health: why continence is the number one self reported disabling condition of aging, and what that means for the pelvic floor as skeletal muscle.

In This Episode

[02:05] Why the ACSM resistance training guidelines were finally refreshed after 17 years
[05:54] Lifting bakes the cake, protein is the sprinkles: getting the order right
[07:18] How Stuart publicly changed his mind on animal versus plant protein
[10:06] Busting the 30 minute anabolic window myth
[15:23] What actually happens to a woman's muscle through perimenopause and menopause
[17:13] Why women build muscle as well as men before menopause
[20:22] The zone of chaos: why perimenopause is not a light switch
[29:00] You do not have to lift heavy, you just have to lift
[31:00] Why bone loves impact and 20 stomps a day does the job
[34:11] How much protein a woman really needs, in real food
[38:37] The McCall MacBain gift and why healthspan beats longevity
[46:03] The continence reveal: the number one disabling condition of aging

What You Will Learn

You will walk away knowing why resistance training is the real driver of strength in midlife, why getting started matters more than getting it perfect and how much protein to aim for without obsessing over timing or supplements. You will understand what menopause does to muscle, why it is never too late to begin and how all of this connects to bladder, bowel and pelvic floor health.

About Stuart Phillips

Stuart M. Phillips, PhD is a Distinguished University Professor and the Tier 1 Canada Research Chair in Skeletal Muscle Health at McMaster University in Hamilton, where he also chairs the Department of Kinesiology and directs the Physical Activity Centre of Excellence. He has published more than 400 papers, chaired the 2026 ACSM resistance training position stand and co-hosts the Real Exercise Science podcast.

Theme Song: We Are the Champions by Queen

Key Topics Covered

Menopause and muscle, perimenopause muscle loss, resistance training for women, protein needs for women, the anabolic window myth, bone health and impact, healthspan versus longevity, incontinence and aging, pelvic floor as muscle.

Resources and References Mentioned

2026 ACSM resistance training guidelines (Stuart was the chair)
The McCall MacBain Kinesiology and Healthspan Institute at McMaster
Nutrient Timing by John Ivy, the book behind the anabolic window idea
Canadian Longitudinal Study on Aging
Real Exercise Science podcast, Stuart's show with Martin Gibala

Listen to More Episodes Like This

Find every episode of The Hole Shebang at podcast.blueberrytherapy.ca.

Protein in Perimenopause: How much you really need with Dr. Stuart Phillips
Sleep, Sex and Menopause with Dr. Woganee Filate (Episode 89)
Inflammation, Hormones and the Foods That Heal with Julie Daniluk (Episode 90)
Blueberry Therapy pelvic floor physiotherapy services
Blueberry Therapy perimenopause and menopause support

Connect with Stuart Phillips

Keep Listening

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