1 00:00:00,040 --> 00:00:02,759 Speaker 1: Well, Hello, they're Healthy Is listeners. Thanks for tuning into 2 00:00:02,960 --> 00:00:05,840 Speaker 1: this daily podcast from Body and Soul. I am your host, 3 00:00:05,960 --> 00:00:09,680 Speaker 1: Felicity Harley. Now, my guest today is simply delightful. I 4 00:00:09,720 --> 00:00:13,000 Speaker 1: can say that about her because we actually go way back, 5 00:00:13,400 --> 00:00:16,640 Speaker 1: which means I can also vouch for her wealth of experience. 6 00:00:16,720 --> 00:00:19,400 Speaker 1: She is an exercise scientist and nutritionist. Her name is 7 00:00:19,440 --> 00:00:23,000 Speaker 1: Amelia Phillips, and she joins us today to share the 8 00:00:23,120 --> 00:00:27,840 Speaker 1: foremost important elements of exercise for longevity. It is in 9 00:00:27,920 --> 00:00:30,360 Speaker 1: light of her new TV show on Channel nine called 10 00:00:30,480 --> 00:00:33,360 Speaker 1: do you Want to Live Forever? If you do? What 11 00:00:33,520 --> 00:00:35,720 Speaker 1: more from Amelia? I know you will make sure you're 12 00:00:35,720 --> 00:00:38,080 Speaker 1: listening to Extra Healthy Ish, where she talks about how 13 00:00:38,120 --> 00:00:41,800 Speaker 1: to increase health span. You can grab that episode wherever 14 00:00:41,840 --> 00:00:55,400 Speaker 1: you get your podcasts. Amelia, welcome back. 15 00:00:55,720 --> 00:00:58,120 Speaker 2: How are you so good to be here again? 16 00:00:58,480 --> 00:01:01,000 Speaker 1: I know it's too long between chats. We should have 17 00:01:01,040 --> 00:01:02,720 Speaker 1: got you on sooner. We will get you on sooner 18 00:01:02,760 --> 00:01:03,200 Speaker 1: next time. 19 00:01:03,680 --> 00:01:05,240 Speaker 2: Love that. I would absolutely love that. 20 00:01:05,680 --> 00:01:08,240 Speaker 1: So we talk a lot about longevity on this pod. 21 00:01:08,360 --> 00:01:11,080 Speaker 1: It seems the world is obsessed with this right now, 22 00:01:11,080 --> 00:01:13,360 Speaker 1: but one thing we haven't really focused on is importance 23 00:01:13,400 --> 00:01:16,400 Speaker 1: of exercises when it comes to living a longer life, 24 00:01:16,400 --> 00:01:18,560 Speaker 1: talk to us about this. Remind us, what are the benefits, 25 00:01:18,600 --> 00:01:20,800 Speaker 1: Why do we need to exercise, et cetera, et cetera. 26 00:01:21,400 --> 00:01:24,560 Speaker 3: Honestly, Fliss, if you're wanting to live not only a 27 00:01:24,600 --> 00:01:28,520 Speaker 3: longer life, but a healthier life, exercise has. 28 00:01:28,520 --> 00:01:30,800 Speaker 2: To form a major part of that. 29 00:01:30,959 --> 00:01:34,160 Speaker 3: And if you've gotten through this stage of your life, 30 00:01:34,560 --> 00:01:37,360 Speaker 3: you know, kind of scott free and without too much 31 00:01:37,400 --> 00:01:41,000 Speaker 3: exercise or good for you. But now and today's episode 32 00:01:41,040 --> 00:01:42,360 Speaker 3: is definitely. 33 00:01:42,120 --> 00:01:42,959 Speaker 2: Your wake up call. 34 00:01:43,640 --> 00:01:48,920 Speaker 3: I mean when it comes to exercise, exercise improves all 35 00:01:48,960 --> 00:01:54,360 Speaker 3: these really fundamental health factors that decline dramatically when we age. 36 00:01:54,360 --> 00:01:56,360 Speaker 2: So let me list off a couple of them for you. 37 00:01:56,840 --> 00:02:01,040 Speaker 3: So cardiovascular health, so things like our heart function and 38 00:02:01,200 --> 00:02:05,200 Speaker 3: preventing heart disease. And don't forget that cardiovascular health also 39 00:02:05,720 --> 00:02:08,920 Speaker 3: directly correlates to our energy levels. And I don't know 40 00:02:08,919 --> 00:02:12,760 Speaker 3: about youth list but on my podcast, so many of 41 00:02:12,800 --> 00:02:15,639 Speaker 3: my listeners and my members on my program are lacking 42 00:02:15,680 --> 00:02:18,400 Speaker 3: in energy. And I'm like, if there's one thing that's 43 00:02:18,400 --> 00:02:20,639 Speaker 3: going to boost your energy one hundred and ten percent, 44 00:02:21,040 --> 00:02:24,480 Speaker 3: it's boosting that cardiovascular activity. So that's one of them. 45 00:02:24,520 --> 00:02:26,880 Speaker 3: But then there's a couple of other really really crucial ones. 46 00:02:26,919 --> 00:02:30,600 Speaker 3: So we've got our muscular skeletal health, so that's basically 47 00:02:30,639 --> 00:02:35,239 Speaker 3: our muscle our bone health. Exercise is crucial for both 48 00:02:35,280 --> 00:02:38,160 Speaker 3: of those. We've got our metabolic health, which is our 49 00:02:38,200 --> 00:02:41,960 Speaker 3: ability to manage our weight and control our blood sugar levels. 50 00:02:42,240 --> 00:02:47,520 Speaker 3: And considering that type two diabetes and these metabolic conditions 51 00:02:47,760 --> 00:02:51,440 Speaker 3: are the fastest growing diseases in Australia, you really want 52 00:02:51,440 --> 00:02:54,440 Speaker 3: to control and manage your metabolic health. Then we've got 53 00:02:54,480 --> 00:02:58,360 Speaker 3: inflammation that's such a huge one, and immune function which 54 00:02:58,440 --> 00:03:02,799 Speaker 3: also majorly improved by exercise. And then the final one 55 00:03:02,840 --> 00:03:06,720 Speaker 3: Fliss is mental health and stress. And there's numerous studies 56 00:03:06,720 --> 00:03:12,440 Speaker 3: out there that kind of hit SSRI medications against exercise 57 00:03:12,800 --> 00:03:15,959 Speaker 3: in these studies, and often exercise comes out on top 58 00:03:16,400 --> 00:03:18,519 Speaker 3: of the medication beating the results. 59 00:03:18,880 --> 00:03:20,960 Speaker 1: I mean, when I was listening to you, real off 60 00:03:21,000 --> 00:03:23,760 Speaker 1: all those benefits and they're probably just some of many. 61 00:03:24,600 --> 00:03:27,400 Speaker 1: It's almost like the magic pill. Isn't it to better health? 62 00:03:28,040 --> 00:03:32,560 Speaker 3: It one hundred percent is, And isn't it frustrating that 63 00:03:32,639 --> 00:03:33,840 Speaker 3: we kind of know this? 64 00:03:34,320 --> 00:03:36,040 Speaker 2: But then why is it. 65 00:03:36,280 --> 00:03:39,440 Speaker 3: When the alarm goes off and it's cold outside and 66 00:03:39,480 --> 00:03:42,800 Speaker 3: it's dark outside. Why is it that we just can't 67 00:03:43,400 --> 00:03:46,680 Speaker 3: make that happen? And for me, it really is all 68 00:03:46,720 --> 00:03:49,400 Speaker 3: about habit change. And if you're one of those people 69 00:03:49,440 --> 00:03:52,760 Speaker 3: that's been lucky enough to be an exerciser. 70 00:03:52,240 --> 00:03:53,920 Speaker 2: Throughout your whole life, you don't. 71 00:03:53,720 --> 00:03:57,760 Speaker 3: Get those other side of society who haven't. 72 00:03:57,880 --> 00:03:59,440 Speaker 2: But they're the people that I work with. 73 00:03:59,600 --> 00:04:03,720 Speaker 3: And when I see it go from the effort to 74 00:04:03,840 --> 00:04:07,520 Speaker 3: exercise to it becoming a habit, it's like a switch 75 00:04:07,560 --> 00:04:09,120 Speaker 3: gets flicked and then I'm like. 76 00:04:09,120 --> 00:04:12,360 Speaker 2: Okay, my job here is done. You're often running now, 77 00:04:12,640 --> 00:04:13,480 Speaker 2: and that's what I love. 78 00:04:13,800 --> 00:04:16,800 Speaker 1: Actually, tell us a bit about that show and the 79 00:04:16,800 --> 00:04:20,120 Speaker 1: importance of exercise in not that show, your show, and 80 00:04:20,160 --> 00:04:23,840 Speaker 1: the importance of exercises exercising in the participants who are 81 00:04:23,839 --> 00:04:27,000 Speaker 1: in the show, because I do think there is two camps. 82 00:04:27,000 --> 00:04:29,560 Speaker 1: A lot of people who listen to this podcast are exercises, 83 00:04:29,560 --> 00:04:32,680 Speaker 1: but you also can go with months not exercising and 84 00:04:32,720 --> 00:04:35,640 Speaker 1: still classify yourself as an exerciser and need that motivation 85 00:04:35,960 --> 00:04:38,080 Speaker 1: to get back. So talk to us about the show 86 00:04:38,320 --> 00:04:41,240 Speaker 1: and what you implemented around this to encourage people to exercise. 87 00:04:41,720 --> 00:04:44,599 Speaker 3: Yeah, I was so lucky to have the opportunity to 88 00:04:44,640 --> 00:04:48,560 Speaker 3: be the programmer on this new Channel nine TV series 89 00:04:48,720 --> 00:04:51,360 Speaker 3: called Do You Want to Live Forever? And there were 90 00:04:51,400 --> 00:04:55,560 Speaker 3: eight participants and they all really represent one of us 91 00:04:55,600 --> 00:04:58,920 Speaker 3: in the I had my complete optimizers, who were already 92 00:04:59,000 --> 00:05:01,640 Speaker 3: super fit but real wanting to squeeze the juice out 93 00:05:01,640 --> 00:05:05,400 Speaker 3: of life and try all the different biohacking. So you know, Liberty, 94 00:05:05,440 --> 00:05:07,479 Speaker 3: for example, was my optimizer. 95 00:05:08,080 --> 00:05:10,440 Speaker 2: But then I had everything in between. 96 00:05:10,480 --> 00:05:13,880 Speaker 3: I had the ex Olympian Duncan arms Strong, who was 97 00:05:13,920 --> 00:05:18,760 Speaker 3: an Olympic world record champion, but yet he lets him 98 00:05:18,760 --> 00:05:20,480 Speaker 3: have it slip. He ended up with a heart attack 99 00:05:20,520 --> 00:05:23,360 Speaker 3: and a triple bypass, and I'm talking you know, others 100 00:05:23,440 --> 00:05:27,040 Speaker 3: everywhere in between. And so what I loved about working 101 00:05:27,160 --> 00:05:31,080 Speaker 3: with these participants is exercise was one of the four 102 00:05:31,160 --> 00:05:36,280 Speaker 3: pillars that underpinned everything we did. So it was diet, exercise, sleep, 103 00:05:36,320 --> 00:05:39,080 Speaker 3: and stress. And that's what the protocol that I put 104 00:05:39,120 --> 00:05:41,839 Speaker 3: together for them. But they all had a very different 105 00:05:42,520 --> 00:05:45,920 Speaker 3: program when it came to exercise based on where they 106 00:05:45,960 --> 00:05:50,880 Speaker 3: were at. But their results were unbelievable. And you know, 107 00:05:50,920 --> 00:05:53,000 Speaker 3: when you're looking at we kind of we measured their 108 00:05:53,000 --> 00:05:57,040 Speaker 3: biological age and so seeing ethnics and strength improvements by 109 00:05:57,040 --> 00:05:59,680 Speaker 3: the end and what that did to reversing the clock 110 00:06:00,080 --> 00:06:03,240 Speaker 3: as far as their biological age, improving their cellular health 111 00:06:03,720 --> 00:06:05,279 Speaker 3: was so so inspiring. 112 00:06:06,040 --> 00:06:08,400 Speaker 1: Yeah, that's interesting. And so we know there's no one 113 00:06:08,480 --> 00:06:11,360 Speaker 1: size fits all approach to exercise, but is there kind 114 00:06:11,360 --> 00:06:14,760 Speaker 1: of something that worked across all of them, Like how 115 00:06:14,760 --> 00:06:18,120 Speaker 1: should we approach it to increase well our health span 116 00:06:18,200 --> 00:06:20,479 Speaker 1: which will in turn increase our life span hopefully. 117 00:06:21,360 --> 00:06:23,680 Speaker 3: Look, there is there is actually a bit of a 118 00:06:23,680 --> 00:06:26,600 Speaker 3: blueprint that goes across for everyone that I'd love your 119 00:06:26,600 --> 00:06:27,679 Speaker 3: listeners to think about. 120 00:06:27,720 --> 00:06:29,560 Speaker 2: These four domains. 121 00:06:29,040 --> 00:06:31,680 Speaker 3: Of exercise and if we want to leave a long 122 00:06:31,720 --> 00:06:35,240 Speaker 3: and healthy life list, we want these four domains to 123 00:06:35,360 --> 00:06:38,960 Speaker 3: feature in our exercise regime. So the first domain is 124 00:06:38,960 --> 00:06:41,640 Speaker 3: called VO two max okay, and this refers to our 125 00:06:41,680 --> 00:06:44,239 Speaker 3: cardiovascular function and our fitness level. 126 00:06:44,520 --> 00:06:46,640 Speaker 2: So the higher our votwo max. 127 00:06:46,320 --> 00:06:49,960 Speaker 3: Which is our fitness score essentially the higher that is 128 00:06:50,000 --> 00:06:53,039 Speaker 3: the lower and it's associated with lower risks of things 129 00:06:53,040 --> 00:06:57,600 Speaker 3: like cardiovasculular disease, heart attack, strokes, And it means your 130 00:06:57,640 --> 00:07:01,120 Speaker 3: whole cardiovascular system, your heart accept is. 131 00:07:01,760 --> 00:07:02,920 Speaker 2: Under a lot less strain. 132 00:07:03,080 --> 00:07:05,560 Speaker 3: And so in a total workout in a week, about 133 00:07:05,600 --> 00:07:08,520 Speaker 3: ten percent of your training should be VO two max 134 00:07:08,560 --> 00:07:11,760 Speaker 3: training and that's the hard stuff. That's the getting completely 135 00:07:11,800 --> 00:07:16,920 Speaker 3: out of breath. And I've got fantastic programs and little intervals. 136 00:07:16,920 --> 00:07:18,760 Speaker 2: If we have time, we can chat through those. So 137 00:07:18,800 --> 00:07:19,640 Speaker 2: that's the first demate. 138 00:07:20,200 --> 00:07:23,000 Speaker 3: The second domain, which I know your listeners are going 139 00:07:23,040 --> 00:07:25,840 Speaker 3: to love and all my members love, is Zone two. 140 00:07:25,960 --> 00:07:28,280 Speaker 2: Okay, this is still cardiovascular, but this is what we 141 00:07:28,360 --> 00:07:30,040 Speaker 2: call our steady state activity. 142 00:07:30,240 --> 00:07:31,960 Speaker 3: So this is where you want to be sitting around 143 00:07:32,000 --> 00:07:34,680 Speaker 3: sixty to seventy percent of your max heart rate. So 144 00:07:34,720 --> 00:07:36,880 Speaker 3: you're going for your power walk, or if you're super fit, 145 00:07:36,920 --> 00:07:39,560 Speaker 3: it might be a steady state jog where your heart 146 00:07:39,640 --> 00:07:42,240 Speaker 3: rate is sitting between sixty to seventy percent. 147 00:07:42,400 --> 00:07:45,400 Speaker 2: So let's say you're a forty year old woman for example. 148 00:07:45,560 --> 00:07:48,600 Speaker 3: A quick mathematical way to work this out is two 149 00:07:48,600 --> 00:07:51,040 Speaker 3: twenty six minus your age. So if you're forty two 150 00:07:51,040 --> 00:07:53,520 Speaker 3: to twenty six minus forty, max heart rate is one 151 00:07:53,600 --> 00:07:56,360 Speaker 3: hundred and eighty six feets a minute. So therefore, on 152 00:07:56,400 --> 00:07:58,800 Speaker 3: your zone twos, you want to be working out somewhere 153 00:07:58,840 --> 00:08:01,320 Speaker 3: between one ten and one thirty beats per minute a 154 00:08:01,400 --> 00:08:04,480 Speaker 3: comfortable chat, but you should be having to take a 155 00:08:04,520 --> 00:08:08,600 Speaker 3: few breaks if you can't talk, it's too far, too intense. 156 00:08:08,760 --> 00:08:11,320 Speaker 2: And this is your fat burning zone as well. 157 00:08:11,320 --> 00:08:15,040 Speaker 3: This is where lipolysis is at its greatest state. 158 00:08:15,480 --> 00:08:17,640 Speaker 2: So that's the second one, okay, zone two. 159 00:08:18,160 --> 00:08:20,680 Speaker 3: The third one is strength, and this is where a 160 00:08:20,720 --> 00:08:24,520 Speaker 3: lot of my women fall down fliss and so this 161 00:08:24,720 --> 00:08:29,240 Speaker 3: is super important for muscle mass, for our metabolic rate, 162 00:08:29,560 --> 00:08:32,280 Speaker 3: for bone density, and I cannot tell you how many 163 00:08:32,320 --> 00:08:34,960 Speaker 3: of my over forty five members end up having a 164 00:08:35,000 --> 00:08:39,680 Speaker 3: DEXA scan and realizing that they have osteopenia, which is 165 00:08:39,720 --> 00:08:43,280 Speaker 3: the beginning or bone loss which then leads to osteoporosis. 166 00:08:43,559 --> 00:08:47,719 Speaker 3: And also that strength is important for joint protection joint stability. 167 00:08:48,200 --> 00:08:50,520 Speaker 3: And then the fourth one, which a lot of my 168 00:08:50,720 --> 00:08:53,920 Speaker 3: women do quite well, is your mobility. So this is 169 00:08:53,960 --> 00:08:56,880 Speaker 3: things like your yoga, your pilates, This is your range 170 00:08:56,880 --> 00:08:59,800 Speaker 3: of motion activities that make sure that you stay nice 171 00:08:59,800 --> 00:09:03,400 Speaker 3: and flexible, not too stiff. But also is really important 172 00:09:03,440 --> 00:09:07,640 Speaker 3: for balance, and we know into our elderly years, balance becomes. 173 00:09:07,280 --> 00:09:09,600 Speaker 2: A huge factor when it comes to our mortality rate. 174 00:09:09,920 --> 00:09:11,400 Speaker 1: Amelia, thank you for coming on. 175 00:09:11,360 --> 00:09:13,320 Speaker 2: Healthy ish my absolute pleasure. 176 00:09:15,720 --> 00:09:18,080 Speaker 1: Well Hopefully that is the inspiration you need today to 177 00:09:18,120 --> 00:09:20,280 Speaker 1: get out there and go for a walk, a run, 178 00:09:20,440 --> 00:09:23,040 Speaker 1: jump on your bike, whatever it is. And also we'll 179 00:09:23,120 --> 00:09:25,800 Speaker 1: leave a link to Amelia show Do You Want to 180 00:09:25,840 --> 00:09:28,520 Speaker 1: Live Forever in the show notes, as well as her 181 00:09:28,559 --> 00:09:31,679 Speaker 1: own program Anything Else. Jump online, Body and soul dot com, 182 00:09:31,679 --> 00:09:33,640 Speaker 1: dou for us on socials, grab our print edition which 183 00:09:33,679 --> 00:09:35,440 Speaker 1: is out in your local Sunday paper. And of course 184 00:09:35,480 --> 00:09:37,920 Speaker 1: you can rate and review this episode or subscribe to 185 00:09:37,960 --> 00:09:41,880 Speaker 1: this podcast. We'll share this EP with a friend And 186 00:09:42,000 --> 00:09:47,920 Speaker 1: until next time you listen, hopefully tomorrow, Stay healthy ish