Exercise Science

Exercise Science Hosts Martin Gibala, PhD & Stuart Phillips, PhD share exercise science expertise.

07/29/2026

Squats are one of the most important exercises for older adults — but what do you do if you have knee osteoarthritis or knee pain, like Martin Gibala? Well Ashley Gluchowski, Ph.D., has the solution! All sorts of squat variations exist, Ashley says, from wall squats or Bulgarian squats to step ups and backward lunges – all will strengthen quadriceps and glute muscles to improve balance and reduce risk of falls!

“There are so many exercises that one can do,” says Ashley, “so finding SOMETHING that works for you without avoiding movement is the real key here.”   

Full version of our ep designed to convince older people to strength train:
https://www.realexercisescience.com/p/fighting-frailty-maintaining-muscle

Exercise Science is powered by EverMe – AI-Powered Longevity Intelligence , the longevity intelligence app. To get a free two-month trial to EverMe exclusively for Exercise Science listeners, go to:
everme.ai/exercisescience

Thanks also to our sponsor BiaFit , your all-in-one fitness platform designed to help you become the best version of yourself. Enter the promotional code HARDFACTS at checkout to receive a one-time 10% discount. Learn more here: 
https://getbiafit.com/

Exercise Science sponsor Precision Nutrition is the #1 most recommended nutrition certification program in the world. And now it specializes in GLP-1 coaching. For a free assessment to learn your GLP-1 type, visit: 
GLPCoaching.com. 

07/28/2026

Why do we need to be strong? Why bother to strength train? The answer, says Ashley Gluchowski, Ph.D., is because lots of common, everyday activities require us to exert our muscles. 

And if we DON’T strength train, then one day, as the age-related muscle wasting known as sarcopenia affects us, we may find ourselves unable to do regular activities of daily living. Like getting up off the toilet! Or making it across a street by the time the light changes!

So to start this week’s conversation about strength training for older people, Martin Gibala asks Ashley Gluchowski, Ph.D., to list some of those activities that require strength.

Full episode that we all think of as the ONE THING designed to inspire older adults to strength train, featuring our interview with Ashley Gluchowski, Ph.D. :
https://www.realexercisescience.com/p/fighting-frailty-maintaining-muscle

Exercise Science is powered by EverMe – AI-Powered Longevity Intelligence , the longevity intelligence app. To get a free two-month trial to EverMe exclusively for Exercise Science listeners, go to:
everme.ai/exercisescience

Thanks also to our sponsor BiaFit BiaFit, your all-in-one fitness platform designed to help you become the best version of yourself. Enter the promotional code HARDFACTS at checkout to receive a one-time 10% discount. Learn more here: 
https://getbiafit.com/

Exercise Science sponsor Precision Nutrition is the #1 most recommended nutrition certification program in the world. And now it specializes in GLP-1 coaching. For a free assessment to learn your GLP-1 type, visit: 
GLPCoaching.com. 

07/27/2026

GLP1s like semaglutide and tirzepatide are huge right now, which means lots of people are losing weight, in a calorie deficit, but wanting to hold on to their lean muscle. So Martin Gibala asks world-renowned protein expert Stuart Phillips:  What role can protein play in that process?

Full episode featuring Stuart Phillips’ FINAL WORD on protein:
https://www.realexercisescience.com/p/stuart-phillips-final-word-on-protein

Exercise Science is powered by EverMe, the longevity intelligence app. To get a free two-month trial to EverMe exclusively for Exercise Science listeners, go to:
everme.ai/exercisescience

Thanks also to our sponsor BiaFit, your all-in-one fitness platform designed to help you become the best version of yourself. Enter the promotional code HARDFACTS at checkout to receive a one-time 10% discount. Learn more here:
https://getbiafit.com/

Exercise Science sponsor Precision Nutrition is the #1 most recommended nutrition certification program in the world. And now it specializes in GLP-1 coaching. For a free assessment to learn your GLP-1 type, visit:
GLPCoaching.com.

07/24/2026

Animal protein vs. plant protein — which is better? In other words, Is a gram of protein just a gram of protein, no matter the source? Martin Gibala puts the question to world-renowned protein expert Stuart Phillips in an episode of the Exercise Science podcast we’re billing as Stu’s ultimate explainer featuring the world’s most popular macronutrient. 

Full episode featuring Stuart Phillips’ FINAL WORD on protein:
https://www.realexercisescience.com/p/stuart-phillips-final-word-on-protein

Exercise Science is powered by EverMe – AI-Powered Longevity Intelligence EverMe, the longevity intelligence app. To get a free two-month trial to EverMe exclusively for Exercise Science listeners, go to:
http://everme.ai/exercisescience

Thanks also to our sponsor BiaFit BiaFit, your all-in-one fitness platform designed to help you become the best version of yourself. Enter the promotional code HARDFACTS at checkout to receive a one-time 10% discount. Learn more here:
https://getbiafit.com/

Exercise Science sponsor Precision Nutrition is the #1 most recommended nutrition certification program in the world. And now it specializes in GLP-1 coaching. For a free assessment to learn your GLP-1 type, visit: 
GLPCoaching.com (http://glpcoaching.com/). 

plant

07/23/2026

How much more protein do you need as you get older? According to Exercise Science host Stuart Phillips, it’s not about gaining muscle protein—it’s about mitigating loss. One rule of thumb says, starting in our 40s, we lose 1-1.5% of our muscle per year.

Contributory to that decline is an age-associated decline in the ability of older muscle to respond to protein. That may be tied to inactivity, or an age-related increase in body fat percentage, or inflammation—or all of the above. 

To mitigate that, first try to be consistent with strength training. In terms of protein consumption, Stu suggests older adults should aim for 1.2 to 1.6 g of protein per kilogram of body mass.

Full episode featuring Stuart Phillips’ FINAL WORD on protein:
https://www.realexercisescience.com/p/stuart-phillips-final-word-on-protein

Exercise Science is powered by EverMe – AI-Powered Longevity Intelligence EverMe, the longevity intelligence app. To get a free two-month trial to EverMe exclusively for Exercise Science listeners, go to:
http://everme.ai/exercisescience

Thanks also to our sponsor BiaFit BiaFit, your all-in-one fitness platform designed to help you become the best version of yourself. Enter the promotional code HARDFACTS at checkout to receive a one-time 10% discount. Learn more here:
https://getbiafit.com/

Exercise Science sponsor Precision Nutrition is the #1 most recommended nutrition certification program in the world. And now it specializes in GLP-1 coaching. For a free assessment to learn your GLP-1 type, visit: 
GLPCoaching.com (http://glpcoaching.com/). 

07/22/2026

Most protein guidance is based on a body mass of kilograms, a measurement unit that few but scientists in North America actually use. So Martin Gibala gets Stuart Phillips to break down the gold-standard protein guidance in POUNDS. How much protein do you need per pound? It’s all here in the latest excerpt from episode 9 of Exercise Science! 

Full episode featuring Stuart Phillips’ FINAL WORD on protein:
https://www.realexercisescience.com/p/stuart-phillips-final-word-on-protein

Exercise Science is powered by EverMe – AI-Powered Longevity Intelligence EverMe, the longevity intelligence app. To get a free two-month trial to EverMe exclusively for Exercise Science listeners, go to:
http://everme.ai/exercisescience

Thanks also to our sponsor BiaFit , your all-in-one fitness platform designed to help you become the best version of yourself. Enter the promotional code HARDFACTS at checkout to receive a one-time 10% discount. Learn more here:
https://getbiafit.com/

Exercise Science sponsor Precision Nutrition is the #1 most recommended nutrition certification program in the world. And now it specializes in GLP-1 coaching. For a free assessment to learn your GLP-1 type, visit: 
GLPCoaching.com (http://glpcoaching.com/). 

07/21/2026

It’s basically ridiculous how much stuff has added protein now. What’s the strangest thing YOU’VE found that had added protein? Add your answer to the comments!

Full episode featuring Stuart Phillips’ FINAL WORD on protein:
https://www.realexercisescience.com/p/stuart-phillips-final-word-on-protein

Exercise Science is powered by EverMe – AI-Powered Longevity Intelligence EverMe, the longevity intelligence app. To get a free two-month trial to EverMe exclusively for Exercise Science listeners, go to:
http://everme.ai/exercisescience

Thanks also to our sponsor BiaFit your all-in-one fitness platform designed to help you become the best version of yourself. Enter the promotional code HARDFACTS at checkout to receive a one-time 10% discount. Learn more here:
https://getbiafit.com/

Exercise Science sponsor Precision Nutrition is the #1 most recommended nutrition certification program in the world. And now it specializes in GLP-1 coaching. For a free assessment to learn your GLP-1 type, visit: 
GLPCoaching.com (http://glpcoaching.com/). 

07/20/2026

Stay-at-home mom Jessica asks this week’s listener question. Jessica says she has no time to exercise and feels guilty about it. So, she asks, what’s the smallest amount of exercise that she can do, so she can at least feel like she’s doing SOMETHING to boost her health in a given day?

Martin Gibala’s answer involves a selection of exercise snacks in 4 x 1 minute intervals. “I don’t know if you’re getting the kids on the bus in the morning,” Marty says. “You get back home, up and down a single flight of stairs in your house for a minute.” 

Later on, he says, maybe Jessica could do a set of burpees, and after that, a minute of air squats followed by a series of high knees later in the day. And that four minutes of vigorous exercise scattered throughout the day can have a powerful effect on overall health and fitness. 

Full episode on health benefits of VILPA and exercise snacks:
https://www.realexercisescience.com/p/exercise-snacks-and-vilpa-the-ultimate

Exercise Science is powered by EverMe – AI-Powered Longevity Intelligence verMe, the longevity intelligence app. To get a free two-month trial to EverMe exclusively for Exercise Science listeners, go to:
http://everme.ai/exercisescience

Thanks also to our sponsor BiaFit , your all-in-one fitness platform designed to help you become the best version of yourself. Enter the promotional code HARDFACTS at checkout to receive a one-time 10% discount. Learn more here:
https://getbiafit.com/

Exercise Science sponsor Precision Nutrition is the #1 most recommended nutrition certification program in the world. And now it specializes in GLP-1 coaching. For a free assessment to learn your GLP-1 type, visit: 
GLPCoaching.com (http://glpcoaching.com/). 

07/17/2026

Is your workout too long? Episode 8 of the Exercise Science podcast is all about liberating exercise from the confines of structured workouts at gyms while wearing fitness attire. The fact is, vigorous physical activity of a minute at a time, sprinkled throughout the day, can have powerful health and longevity benefits.

So rather than thinking, “Oh, I have to get to the gym to work out,” drop down where you are and pound out a set of burpees! Your health and longevity will thank you! (And them maybe get to that gym!)

Full episode on health benefits of VILPA and exercise snacks:
https://www.realexercisescience.com/p/exercise-snacks-and-vilpa-the-ultimate

Exercise Science is powered by EverMe – AI-Powered Longevity Intelligence , the longevity intelligence app. To get a free two-month trial to EverMe exclusively for Exercise Science listeners, go to:
http://everme.ai/exercisescience

Thanks also to our sponsor BiaFit , your all-in-one fitness platform designed to help you become the best version of yourself. Enter the promotional code HARDFACTS at checkout to receive a one-time 10% discount. Learn more here:
https://getbiafit.com/

Exercise Science sponsor Precision Nutrition is the #1 most recommended nutrition certification program in the world. And now it specializes in GLP-1 coaching. For a free assessment to learn your GLP-1 type, visit: 
GLPCoaching.com (http://glpcoaching.com/). 

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