As we age, many of us begin to think more seriously about how to maintain our health, independence, and quality of life. In a recent webinar, Dr. Stuart Phillips, Professor of Kinesiology at McMaster University and Canada Research Chair in Skeletal Muscle Health, shared compelling insights into how muscle, strength, and protein play a vital role in aging well.

Why do we age—and can we slow it down?

Aging is a natural biological process, but it’s not entirely out of our control. While we can’t reverse aging, we can slow it down by making smart lifestyle choices. Research on identical twins shows that lifestyle can influence lifespan by up to 15 years—even when genetics are the same.

The real goal, Dr. Phillips emphasized, isn’t just living longer—it’s living better. Chronic diseases like heart disease, diabetes, and Alzheimer’s often reduce our quality of life. The key is to compress the time we spend in poor health and extend our “health span”—the years we live in good health.

Muscle matters more than you think

One of the most overlooked tissues in aging is skeletal muscle. Age-related muscle loss, known as sarcopenia, begins earlier than many realize—often as early as age 35. This decline affects strength, mobility, and the ability to perform everyday tasks. Grip strength, a simple measure of muscle function, is a surprisingly strong predictor of overall health and longevity. When muscle mass drops below a certain threshold, even basic activities like climbing stairs or rising from a chair become difficult.

Protein: The building block of muscle health

Protein is essential for maintaining muscle, especially as we age. Dr. Phillips explained how protein intake affects muscle protein synthesis—the process of building muscle. Eating protein-rich meals throughout the day, especially at breakfast, helps counteract anabolic resistance, a condition where aging muscles respond less effectively to protein.

Plant vs. animal protein: What’s best?

While animal proteins have traditionally been considered superior for muscle health, newer research shows that plant proteins—like soy, quinoa, and legumes—can be just as effective, especially when consumed in sufficient quantities. Plant proteins also come with added benefits like dietary fibre and are associated with better mental health and physical function.

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 If you’re looking for a salad that fills you up, this Mediterranean Chickpea and Tuna Salad is exactly that. It’s packed with protein and fiber with a punchy lemony dressing that brings everything together. The best part? Zero cooking. Just open some cans, chop a few veggies, shake up the dressing and you’re done!

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Watch the 105 minute webinar Prescriptions for aging well: Muscle, strength and protein matter on the McMaster Optimal Aging portal

Highlights include:

• Why we age and what it means for healthy aging (00:00)
• What is sarcopenia? (6:30)
• Protein and healthy aging
  • How much protein do you really need as you age? (10:01)
  • The ‘perfect’ active aging formula (22:36)
  • Protein myths and facts (37:47)
  • Bringing it all together for healthy aging (41:45)
  • Plant versus animal-based protein: what’s the difference? (43:18)
  • Do you need protein supplements (45:11)
  • When should you eat your protein? (46:12)
• Strength training and exercise
  • How to start strength training if you’re inactive?  (48:02)
  • What type of resistance training works best?  (49:51)
  • HIIT and heart rate zones: what do they mean? (52:21)
• Special topics in muscle and health
  • Does collagen help muscle and joint health?  (54:42)
  • Protein, strength training, and bone health  (59:22)
  • Creatine: benefits for muscle and brain health (1:01:54)