WEBVTT - An exercise scientist on a simple fitness plan for longevity

0:00:00.040 --> 0:00:02.759
<v Speaker 1>Well, Hello, they're Healthy Is listeners. Thanks for tuning into

0:00:02.960 --> 0:00:05.840
<v Speaker 1>this daily podcast from Body and Soul. I am your host,

0:00:05.960 --> 0:00:09.680
<v Speaker 1>Felicity Harley. Now, my guest today is simply delightful. I

0:00:09.720 --> 0:00:13.000
<v Speaker 1>can say that about her because we actually go way back,

0:00:13.400 --> 0:00:16.640
<v Speaker 1>which means I can also vouch for her wealth of experience.

0:00:16.720 --> 0:00:19.400
<v Speaker 1>She is an exercise scientist and nutritionist. Her name is

0:00:19.440 --> 0:00:23.000
<v Speaker 1>Amelia Phillips, and she joins us today to share the

0:00:23.120 --> 0:00:27.840
<v Speaker 1>foremost important elements of exercise for longevity. It is in

0:00:27.920 --> 0:00:30.360
<v Speaker 1>light of her new TV show on Channel nine called

0:00:30.480 --> 0:00:33.360
<v Speaker 1>do you Want to Live Forever? If you do? What

0:00:33.520 --> 0:00:35.720
<v Speaker 1>more from Amelia? I know you will make sure you're

0:00:35.720 --> 0:00:38.080
<v Speaker 1>listening to Extra Healthy Ish, where she talks about how

0:00:38.120 --> 0:00:41.800
<v Speaker 1>to increase health span. You can grab that episode wherever

0:00:41.840 --> 0:00:55.400
<v Speaker 1>you get your podcasts. Amelia, welcome back.

0:00:55.720 --> 0:00:58.120
<v Speaker 2>How are you so good to be here again?

0:00:58.480 --> 0:01:01.000
<v Speaker 1>I know it's too long between chats. We should have

0:01:01.040 --> 0:01:02.720
<v Speaker 1>got you on sooner. We will get you on sooner

0:01:02.760 --> 0:01:03.200
<v Speaker 1>next time.

0:01:03.680 --> 0:01:05.240
<v Speaker 2>Love that. I would absolutely love that.

0:01:05.680 --> 0:01:08.240
<v Speaker 1>So we talk a lot about longevity on this pod.

0:01:08.360 --> 0:01:11.080
<v Speaker 1>It seems the world is obsessed with this right now,

0:01:11.080 --> 0:01:13.360
<v Speaker 1>but one thing we haven't really focused on is importance

0:01:13.400 --> 0:01:16.400
<v Speaker 1>of exercises when it comes to living a longer life,

0:01:16.400 --> 0:01:18.560
<v Speaker 1>talk to us about this. Remind us, what are the benefits,

0:01:18.600 --> 0:01:20.800
<v Speaker 1>Why do we need to exercise, et cetera, et cetera.

0:01:21.400 --> 0:01:24.560
<v Speaker 3>Honestly, Fliss, if you're wanting to live not only a

0:01:24.600 --> 0:01:28.520
<v Speaker 3>longer life, but a healthier life, exercise has.

0:01:28.520 --> 0:01:30.800
<v Speaker 2>To form a major part of that.

0:01:30.959 --> 0:01:34.160
<v Speaker 3>And if you've gotten through this stage of your life,

0:01:34.560 --> 0:01:37.360
<v Speaker 3>you know, kind of scott free and without too much

0:01:37.400 --> 0:01:41.000
<v Speaker 3>exercise or good for you. But now and today's episode

0:01:41.040 --> 0:01:42.360
<v Speaker 3>is definitely.

0:01:42.120 --> 0:01:42.959
<v Speaker 2>Your wake up call.

0:01:43.640 --> 0:01:48.920
<v Speaker 3>I mean when it comes to exercise, exercise improves all

0:01:48.960 --> 0:01:54.360
<v Speaker 3>these really fundamental health factors that decline dramatically when we age.

0:01:54.360 --> 0:01:56.360
<v Speaker 2>So let me list off a couple of them for you.

0:01:56.840 --> 0:02:01.040
<v Speaker 3>So cardiovascular health, so things like our heart function and

0:02:01.200 --> 0:02:05.200
<v Speaker 3>preventing heart disease. And don't forget that cardiovascular health also

0:02:05.720 --> 0:02:08.920
<v Speaker 3>directly correlates to our energy levels. And I don't know

0:02:08.919 --> 0:02:12.760
<v Speaker 3>about youth list but on my podcast, so many of

0:02:12.800 --> 0:02:15.639
<v Speaker 3>my listeners and my members on my program are lacking

0:02:15.680 --> 0:02:18.400
<v Speaker 3>in energy. And I'm like, if there's one thing that's

0:02:18.400 --> 0:02:20.639
<v Speaker 3>going to boost your energy one hundred and ten percent,

0:02:21.040 --> 0:02:24.480
<v Speaker 3>it's boosting that cardiovascular activity. So that's one of them.

0:02:24.520 --> 0:02:26.880
<v Speaker 3>But then there's a couple of other really really crucial ones.

0:02:26.919 --> 0:02:30.600
<v Speaker 3>So we've got our muscular skeletal health, so that's basically

0:02:30.639 --> 0:02:35.239
<v Speaker 3>our muscle our bone health. Exercise is crucial for both

0:02:35.280 --> 0:02:38.160
<v Speaker 3>of those. We've got our metabolic health, which is our

0:02:38.200 --> 0:02:41.960
<v Speaker 3>ability to manage our weight and control our blood sugar levels.

0:02:42.240 --> 0:02:47.520
<v Speaker 3>And considering that type two diabetes and these metabolic conditions

0:02:47.760 --> 0:02:51.440
<v Speaker 3>are the fastest growing diseases in Australia, you really want

0:02:51.440 --> 0:02:54.440
<v Speaker 3>to control and manage your metabolic health. Then we've got

0:02:54.480 --> 0:02:58.360
<v Speaker 3>inflammation that's such a huge one, and immune function which

0:02:58.440 --> 0:03:02.799
<v Speaker 3>also majorly improved by exercise. And then the final one

0:03:02.840 --> 0:03:06.720
<v Speaker 3>Fliss is mental health and stress. And there's numerous studies

0:03:06.720 --> 0:03:12.440
<v Speaker 3>out there that kind of hit SSRI medications against exercise

0:03:12.800 --> 0:03:15.959
<v Speaker 3>in these studies, and often exercise comes out on top

0:03:16.400 --> 0:03:18.519
<v Speaker 3>of the medication beating the results.

0:03:18.880 --> 0:03:20.960
<v Speaker 1>I mean, when I was listening to you, real off

0:03:21.000 --> 0:03:23.760
<v Speaker 1>all those benefits and they're probably just some of many.

0:03:24.600 --> 0:03:27.400
<v Speaker 1>It's almost like the magic pill. Isn't it to better health?

0:03:28.040 --> 0:03:32.560
<v Speaker 3>It one hundred percent is, And isn't it frustrating that

0:03:32.639 --> 0:03:33.840
<v Speaker 3>we kind of know this?

0:03:34.320 --> 0:03:36.040
<v Speaker 2>But then why is it.

0:03:36.280 --> 0:03:39.440
<v Speaker 3>When the alarm goes off and it's cold outside and

0:03:39.480 --> 0:03:42.800
<v Speaker 3>it's dark outside. Why is it that we just can't

0:03:43.400 --> 0:03:46.680
<v Speaker 3>make that happen? And for me, it really is all

0:03:46.720 --> 0:03:49.400
<v Speaker 3>about habit change. And if you're one of those people

0:03:49.440 --> 0:03:52.760
<v Speaker 3>that's been lucky enough to be an exerciser.

0:03:52.240 --> 0:03:53.920
<v Speaker 2>Throughout your whole life, you don't.

0:03:53.720 --> 0:03:57.760
<v Speaker 3>Get those other side of society who haven't.

0:03:57.880 --> 0:03:59.440
<v Speaker 2>But they're the people that I work with.

0:03:59.600 --> 0:04:03.720
<v Speaker 3>And when I see it go from the effort to

0:04:03.840 --> 0:04:07.520
<v Speaker 3>exercise to it becoming a habit, it's like a switch

0:04:07.560 --> 0:04:09.120
<v Speaker 3>gets flicked and then I'm like.

0:04:09.120 --> 0:04:12.360
<v Speaker 2>Okay, my job here is done. You're often running now,

0:04:12.640 --> 0:04:13.480
<v Speaker 2>and that's what I love.

0:04:13.800 --> 0:04:16.800
<v Speaker 1>Actually, tell us a bit about that show and the

0:04:16.800 --> 0:04:20.120
<v Speaker 1>importance of exercise in not that show, your show, and

0:04:20.160 --> 0:04:23.840
<v Speaker 1>the importance of exercises exercising in the participants who are

0:04:23.839 --> 0:04:27.000
<v Speaker 1>in the show, because I do think there is two camps.

0:04:27.000 --> 0:04:29.560
<v Speaker 1>A lot of people who listen to this podcast are exercises,

0:04:29.560 --> 0:04:32.680
<v Speaker 1>but you also can go with months not exercising and

0:04:32.720 --> 0:04:35.640
<v Speaker 1>still classify yourself as an exerciser and need that motivation

0:04:35.960 --> 0:04:38.080
<v Speaker 1>to get back. So talk to us about the show

0:04:38.320 --> 0:04:41.240
<v Speaker 1>and what you implemented around this to encourage people to exercise.

0:04:41.720 --> 0:04:44.599
<v Speaker 3>Yeah, I was so lucky to have the opportunity to

0:04:44.640 --> 0:04:48.560
<v Speaker 3>be the programmer on this new Channel nine TV series

0:04:48.720 --> 0:04:51.360
<v Speaker 3>called Do You Want to Live Forever? And there were

0:04:51.400 --> 0:04:55.560
<v Speaker 3>eight participants and they all really represent one of us

0:04:55.600 --> 0:04:58.920
<v Speaker 3>in the I had my complete optimizers, who were already

0:04:59.000 --> 0:05:01.640
<v Speaker 3>super fit but real wanting to squeeze the juice out

0:05:01.640 --> 0:05:05.400
<v Speaker 3>of life and try all the different biohacking. So you know, Liberty,

0:05:05.440 --> 0:05:07.479
<v Speaker 3>for example, was my optimizer.

0:05:08.080 --> 0:05:10.440
<v Speaker 2>But then I had everything in between.

0:05:10.480 --> 0:05:13.880
<v Speaker 3>I had the ex Olympian Duncan arms Strong, who was

0:05:13.920 --> 0:05:18.760
<v Speaker 3>an Olympic world record champion, but yet he lets him

0:05:18.760 --> 0:05:20.480
<v Speaker 3>have it slip. He ended up with a heart attack

0:05:20.520 --> 0:05:23.360
<v Speaker 3>and a triple bypass, and I'm talking you know, others

0:05:23.440 --> 0:05:27.040
<v Speaker 3>everywhere in between. And so what I loved about working

0:05:27.160 --> 0:05:31.080
<v Speaker 3>with these participants is exercise was one of the four

0:05:31.160 --> 0:05:36.280
<v Speaker 3>pillars that underpinned everything we did. So it was diet, exercise, sleep,

0:05:36.320 --> 0:05:39.080
<v Speaker 3>and stress. And that's what the protocol that I put

0:05:39.120 --> 0:05:41.839
<v Speaker 3>together for them. But they all had a very different

0:05:42.520 --> 0:05:45.920
<v Speaker 3>program when it came to exercise based on where they

0:05:45.960 --> 0:05:50.880
<v Speaker 3>were at. But their results were unbelievable. And you know,

0:05:50.920 --> 0:05:53.000
<v Speaker 3>when you're looking at we kind of we measured their

0:05:53.000 --> 0:05:57.040
<v Speaker 3>biological age and so seeing ethnics and strength improvements by

0:05:57.040 --> 0:05:59.680
<v Speaker 3>the end and what that did to reversing the clock

0:06:00.080 --> 0:06:03.240
<v Speaker 3>as far as their biological age, improving their cellular health

0:06:03.720 --> 0:06:05.279
<v Speaker 3>was so so inspiring.

0:06:06.040 --> 0:06:08.400
<v Speaker 1>Yeah, that's interesting. And so we know there's no one

0:06:08.480 --> 0:06:11.360
<v Speaker 1>size fits all approach to exercise, but is there kind

0:06:11.360 --> 0:06:14.760
<v Speaker 1>of something that worked across all of them, Like how

0:06:14.760 --> 0:06:18.120
<v Speaker 1>should we approach it to increase well our health span

0:06:18.200 --> 0:06:20.479
<v Speaker 1>which will in turn increase our life span hopefully.

0:06:21.360 --> 0:06:23.680
<v Speaker 3>Look, there is there is actually a bit of a

0:06:23.680 --> 0:06:26.600
<v Speaker 3>blueprint that goes across for everyone that I'd love your

0:06:26.600 --> 0:06:27.679
<v Speaker 3>listeners to think about.

0:06:27.720 --> 0:06:29.560
<v Speaker 2>These four domains.

0:06:29.040 --> 0:06:31.680
<v Speaker 3>Of exercise and if we want to leave a long

0:06:31.720 --> 0:06:35.240
<v Speaker 3>and healthy life list, we want these four domains to

0:06:35.360 --> 0:06:38.960
<v Speaker 3>feature in our exercise regime. So the first domain is

0:06:38.960 --> 0:06:41.640
<v Speaker 3>called VO two max okay, and this refers to our

0:06:41.680 --> 0:06:44.239
<v Speaker 3>cardiovascular function and our fitness level.

0:06:44.520 --> 0:06:46.640
<v Speaker 2>So the higher our votwo max.

0:06:46.320 --> 0:06:49.960
<v Speaker 3>Which is our fitness score essentially the higher that is

0:06:50.000 --> 0:06:53.039
<v Speaker 3>the lower and it's associated with lower risks of things

0:06:53.040 --> 0:06:57.600
<v Speaker 3>like cardiovasculular disease, heart attack, strokes, And it means your

0:06:57.640 --> 0:07:01.120
<v Speaker 3>whole cardiovascular system, your heart accept is.

0:07:01.760 --> 0:07:02.920
<v Speaker 2>Under a lot less strain.

0:07:03.080 --> 0:07:05.560
<v Speaker 3>And so in a total workout in a week, about

0:07:05.600 --> 0:07:08.520
<v Speaker 3>ten percent of your training should be VO two max

0:07:08.560 --> 0:07:11.760
<v Speaker 3>training and that's the hard stuff. That's the getting completely

0:07:11.800 --> 0:07:16.920
<v Speaker 3>out of breath. And I've got fantastic programs and little intervals.

0:07:16.920 --> 0:07:18.760
<v Speaker 2>If we have time, we can chat through those. So

0:07:18.800 --> 0:07:19.640
<v Speaker 2>that's the first demate.

0:07:20.200 --> 0:07:23.000
<v Speaker 3>The second domain, which I know your listeners are going

0:07:23.040 --> 0:07:25.840
<v Speaker 3>to love and all my members love, is Zone two.

0:07:25.960 --> 0:07:28.280
<v Speaker 2>Okay, this is still cardiovascular, but this is what we

0:07:28.360 --> 0:07:30.040
<v Speaker 2>call our steady state activity.

0:07:30.240 --> 0:07:31.960
<v Speaker 3>So this is where you want to be sitting around

0:07:32.000 --> 0:07:34.680
<v Speaker 3>sixty to seventy percent of your max heart rate. So

0:07:34.720 --> 0:07:36.880
<v Speaker 3>you're going for your power walk, or if you're super fit,

0:07:36.920 --> 0:07:39.560
<v Speaker 3>it might be a steady state jog where your heart

0:07:39.640 --> 0:07:42.240
<v Speaker 3>rate is sitting between sixty to seventy percent.

0:07:42.400 --> 0:07:45.400
<v Speaker 2>So let's say you're a forty year old woman for example.

0:07:45.560 --> 0:07:48.600
<v Speaker 3>A quick mathematical way to work this out is two

0:07:48.600 --> 0:07:51.040
<v Speaker 3>twenty six minus your age. So if you're forty two

0:07:51.040 --> 0:07:53.520
<v Speaker 3>to twenty six minus forty, max heart rate is one

0:07:53.600 --> 0:07:56.360
<v Speaker 3>hundred and eighty six feets a minute. So therefore, on

0:07:56.400 --> 0:07:58.800
<v Speaker 3>your zone twos, you want to be working out somewhere

0:07:58.840 --> 0:08:01.320
<v Speaker 3>between one ten and one thirty beats per minute a

0:08:01.400 --> 0:08:04.480
<v Speaker 3>comfortable chat, but you should be having to take a

0:08:04.520 --> 0:08:08.600
<v Speaker 3>few breaks if you can't talk, it's too far, too intense.

0:08:08.760 --> 0:08:11.320
<v Speaker 2>And this is your fat burning zone as well.

0:08:11.320 --> 0:08:15.040
<v Speaker 3>This is where lipolysis is at its greatest state.

0:08:15.480 --> 0:08:17.640
<v Speaker 2>So that's the second one, okay, zone two.

0:08:18.160 --> 0:08:20.680
<v Speaker 3>The third one is strength, and this is where a

0:08:20.720 --> 0:08:24.520
<v Speaker 3>lot of my women fall down fliss and so this

0:08:24.720 --> 0:08:29.240
<v Speaker 3>is super important for muscle mass, for our metabolic rate,

0:08:29.560 --> 0:08:32.280
<v Speaker 3>for bone density, and I cannot tell you how many

0:08:32.320 --> 0:08:34.960
<v Speaker 3>of my over forty five members end up having a

0:08:35.000 --> 0:08:39.680
<v Speaker 3>DEXA scan and realizing that they have osteopenia, which is

0:08:39.720 --> 0:08:43.280
<v Speaker 3>the beginning or bone loss which then leads to osteoporosis.

0:08:43.559 --> 0:08:47.719
<v Speaker 3>And also that strength is important for joint protection joint stability.

0:08:48.200 --> 0:08:50.520
<v Speaker 3>And then the fourth one, which a lot of my

0:08:50.720 --> 0:08:53.920
<v Speaker 3>women do quite well, is your mobility. So this is

0:08:53.960 --> 0:08:56.880
<v Speaker 3>things like your yoga, your pilates, This is your range

0:08:56.880 --> 0:08:59.800
<v Speaker 3>of motion activities that make sure that you stay nice

0:08:59.800 --> 0:09:03.400
<v Speaker 3>and flexible, not too stiff. But also is really important

0:09:03.440 --> 0:09:07.640
<v Speaker 3>for balance, and we know into our elderly years, balance becomes.

0:09:07.280 --> 0:09:09.600
<v Speaker 2>A huge factor when it comes to our mortality rate.

0:09:09.920 --> 0:09:11.400
<v Speaker 1>Amelia, thank you for coming on.

0:09:11.360 --> 0:09:13.320
<v Speaker 2>Healthy ish my absolute pleasure.

0:09:15.720 --> 0:09:18.080
<v Speaker 1>Well Hopefully that is the inspiration you need today to

0:09:18.120 --> 0:09:20.280
<v Speaker 1>get out there and go for a walk, a run,

0:09:20.440 --> 0:09:23.040
<v Speaker 1>jump on your bike, whatever it is. And also we'll

0:09:23.120 --> 0:09:25.800
<v Speaker 1>leave a link to Amelia show Do You Want to

0:09:25.840 --> 0:09:28.520
<v Speaker 1>Live Forever in the show notes, as well as her

0:09:28.559 --> 0:09:31.679
<v Speaker 1>own program Anything Else. Jump online, Body and soul dot com,

0:09:31.679 --> 0:09:33.640
<v Speaker 1>dou for us on socials, grab our print edition which

0:09:33.679 --> 0:09:35.440
<v Speaker 1>is out in your local Sunday paper. And of course

0:09:35.480 --> 0:09:37.920
<v Speaker 1>you can rate and review this episode or subscribe to

0:09:37.960 --> 0:09:41.880
<v Speaker 1>this podcast. We'll share this EP with a friend And

0:09:42.000 --> 0:09:47.920
<v Speaker 1>until next time you listen, hopefully tomorrow, Stay healthy ish