What a Protein Scientist Eats in a Day—and What It Teaches Us About Aging Well

Muscle loss doesn’t happen overnight—but it does start earlier than most people realize.

Beginning around age 30, we gradually lose muscle mass. After 60, that decline accelerates, increasing the risk of weakness, injury, loss of independence, and chronic disease. The good news? Nutrition and strength training can dramatically slow this process.

One of the world’s leading researchers on protein and healthy aging, Dr. Stuart Phillips of McMaster University, has spent decades studying exactly how to do that. His research offers an important reminder in today’s protein-obsessed culture:

More protein isn’t always better—but too little is a problem.

Let’s break down what his science shows, how he eats in real life, and how you can apply this practically—without extremes. 

How Much Protein Do You Actually Need?

Most people have heard the minimum recommendation:
• 0.8 g of protein per kg of body weight
(about 54 g/day for a 150-lb adult)
That number prevents deficiency—but it’s not optimal for aging well.

According to Phillips’ research:
• Optimal intake:
0.54–0.73 g per pound of body weight per day
• Best paired with regular resistance training

This range supports:

• Muscle preservation

• Strength and mobility

• Better metabolic health as we age

It also avoids the mistake many influencers make: pushing ultra-high protein intakes that offer no added benefit and can crowd out other essential nutrients. 

What a Protein Scientist Eats in a Typical Day

What’s refreshing about Phillips’ approach is how normal and sustainable it is.

Morning Routine

• Coffee first

• Fasted workout

• Breakfast immediately after training

This timing matters. After 8–12 hours without protein, the body is primed to use it efficiently.
 

Breakfast (Protein-Focused)

• Greek yogurt (high protein, calcium, vitamin D)

• Kefir (fermented dairy with strong evidence for gut and metabolic health)

• Berries (often frozen)

• Occasionally oats or granola

Why it works:
This combination delivers ~30–35 g of protein and keeps appetite stable for hours—no constant snacking. 

Lunch (Simple and Consistent)

• Multigrain bread

• Tuna

• 2–3 pieces of fruit

• Occasionally a small treat

No perfection. No food guilt. Just consistency.
He also limits caffeine after noon to protect sleep—something many people underestimate in its impact on brain health. 
 

Dinner (Balanced and Plant-Forward)

• Chicken, fish, or beef
• Salad or vegetables
• Increasingly plant-based meals using:
Lentils
Chickpeas
Beans
He describes himself as flexitarian—not dogmatic, just intentional. 

The Bigger Picture of Healthy Aging

Phillips frames aging well around four pillars:

1. Physical activity (especially strength training)

2. Eating well (enough protein, more plants, fewer extremes)

3. Sleep quality

4. Social connection and purpose

That mirrors what I see clinically every day:
People don’t break down because of one bad food—they break down from years of neglecting these basics. 

What About Alcohol and Treats?

• Alcohol: 1–2 drinks per week at most
(primarily due to its impact on sleep and brain health)

• Treats: Enjoyed occasionally, but not kept constantly available
This isn’t restriction—it’s environment design. 

My Take as a Clinician

After decades in practice, this approach aligns closely with what works long-term:

• Eat enough protein—but don’t obsess

• Lift weights consistently

• Protect your sleep like it matters (because it does)

• Eat more plants as you age

• Ignore trends, focus on fundamentals

You don’t need superfoods, extremes, or perfection.
You need repeatable habits that still work at 60, 70, and beyond. 

Want Help Applying This to Your Life?

If you want a clear, realistic nutrition and lifestyle strategy—without fads or extremes—I help people build systems they can actually stick to.
 Call or text: 778-215-9310
 Connect with me here:
 https://linktr.ee/drcaryyurkiw

Whether your goal is:

• Fat loss without muscle loss

• Better energy and sleep

• Stronger aging and long-term health

We’ll build it around science, simplicity, and sustainability.