Speaker 1: Well, Hello, they're Healthy Is listeners. Thanks for tuning into
Speaker 1: this daily podcast from Body and Soul. I am your host,
Speaker 1: Felicity Harley. Now, my guest today is simply delightful. I
Speaker 1: can say that about her because we actually go way back,
Speaker 1: which means I can also vouch for her wealth of experience.
Speaker 1: She is an exercise scientist and nutritionist. Her name is
Speaker 1: Amelia Phillips, and she joins us today to share the
Speaker 1: foremost important elements of exercise for longevity. It is in
Speaker 1: light of her new TV show on Channel nine called
Speaker 1: do you Want to Live Forever? If you do? What
Speaker 1: more from Amelia? I know you will make sure you're
Speaker 1: listening to Extra Healthy Ish, where she talks about how
Speaker 1: to increase health span. You can grab that episode wherever
Speaker 1: you get your podcasts. Amelia, welcome back.
Speaker 2: How are you so good to be here again?
Speaker 1: I know it's too long between chats. We should have
Speaker 1: got you on sooner. We will get you on sooner
Speaker 1: next time.
Speaker 2: Love that. I would absolutely love that.
Speaker 1: So we talk a lot about longevity on this pod.
Speaker 1: It seems the world is obsessed with this right now,
Speaker 1: but one thing we haven't really focused on is importance
Speaker 1: of exercises when it comes to living a longer life,
Speaker 1: talk to us about this. Remind us, what are the benefits,
Speaker 1: Why do we need to exercise, et cetera, et cetera.
Speaker 3: Honestly, Fliss, if you're wanting to live not only a
Speaker 3: longer life, but a healthier life, exercise has.
Speaker 2: To form a major part of that.
Speaker 3: And if you've gotten through this stage of your life,
Speaker 3: you know, kind of scott free and without too much
Speaker 3: exercise or good for you. But now and today's episode
Speaker 3: is definitely.
Speaker 2: Your wake up call.
Speaker 3: I mean when it comes to exercise, exercise improves all
Speaker 3: these really fundamental health factors that decline dramatically when we age.
Speaker 2: So let me list off a couple of them for you.
Speaker 3: So cardiovascular health, so things like our heart function and
Speaker 3: preventing heart disease. And don't forget that cardiovascular health also
Speaker 3: directly correlates to our energy levels. And I don't know
Speaker 3: about youth list but on my podcast, so many of
Speaker 3: my listeners and my members on my program are lacking
Speaker 3: in energy. And I'm like, if there's one thing that's
Speaker 3: going to boost your energy one hundred and ten percent,
Speaker 3: it's boosting that cardiovascular activity. So that's one of them.
Speaker 3: But then there's a couple of other really really crucial ones.
Speaker 3: So we've got our muscular skeletal health, so that's basically
Speaker 3: our muscle our bone health. Exercise is crucial for both
Speaker 3: of those. We've got our metabolic health, which is our
Speaker 3: ability to manage our weight and control our blood sugar levels.
Speaker 3: And considering that type two diabetes and these metabolic conditions
Speaker 3: are the fastest growing diseases in Australia, you really want
Speaker 3: to control and manage your metabolic health. Then we've got
Speaker 3: inflammation that's such a huge one, and immune function which
Speaker 3: also majorly improved by exercise. And then the final one
Speaker 3: Fliss is mental health and stress. And there's numerous studies
Speaker 3: out there that kind of hit SSRI medications against exercise
Speaker 3: in these studies, and often exercise comes out on top
Speaker 3: of the medication beating the results.
Speaker 1: I mean, when I was listening to you, real off
Speaker 1: all those benefits and they're probably just some of many.
Speaker 1: It's almost like the magic pill. Isn't it to better health?
Speaker 3: It one hundred percent is, And isn't it frustrating that
Speaker 3: we kind of know this?
Speaker 2: But then why is it.
Speaker 3: When the alarm goes off and it's cold outside and
Speaker 3: it's dark outside. Why is it that we just can't
Speaker 3: make that happen? And for me, it really is all
Speaker 3: about habit change. And if you're one of those people
Speaker 3: that's been lucky enough to be an exerciser.
Speaker 2: Throughout your whole life, you don't.
Speaker 3: Get those other side of society who haven't.
Speaker 2: But they're the people that I work with.
Speaker 3: And when I see it go from the effort to
Speaker 3: exercise to it becoming a habit, it's like a switch
Speaker 3: gets flicked and then I'm like.
Speaker 2: Okay, my job here is done. You're often running now,
Speaker 2: and that's what I love.
Speaker 1: Actually, tell us a bit about that show and the
Speaker 1: importance of exercise in not that show, your show, and
Speaker 1: the importance of exercises exercising in the participants who are
Speaker 1: in the show, because I do think there is two camps.
Speaker 1: A lot of people who listen to this podcast are exercises,
Speaker 1: but you also can go with months not exercising and
Speaker 1: still classify yourself as an exerciser and need that motivation
Speaker 1: to get back. So talk to us about the show
Speaker 1: and what you implemented around this to encourage people to exercise.
Speaker 3: Yeah, I was so lucky to have the opportunity to
Speaker 3: be the programmer on this new Channel nine TV series
Speaker 3: called Do You Want to Live Forever? And there were
Speaker 3: eight participants and they all really represent one of us
Speaker 3: in the I had my complete optimizers, who were already
Speaker 3: super fit but real wanting to squeeze the juice out
Speaker 3: of life and try all the different biohacking. So you know, Liberty,
Speaker 3: for example, was my optimizer.
Speaker 2: But then I had everything in between.
Speaker 3: I had the ex Olympian Duncan arms Strong, who was
Speaker 3: an Olympic world record champion, but yet he lets him
Speaker 3: have it slip. He ended up with a heart attack
Speaker 3: and a triple bypass, and I'm talking you know, others
Speaker 3: everywhere in between. And so what I loved about working
Speaker 3: with these participants is exercise was one of the four
Speaker 3: pillars that underpinned everything we did. So it was diet, exercise, sleep,
Speaker 3: and stress. And that's what the protocol that I put
Speaker 3: together for them. But they all had a very different
Speaker 3: program when it came to exercise based on where they
Speaker 3: were at. But their results were unbelievable. And you know,
Speaker 3: when you're looking at we kind of we measured their
Speaker 3: biological age and so seeing ethnics and strength improvements by
Speaker 3: the end and what that did to reversing the clock
Speaker 3: as far as their biological age, improving their cellular health
Speaker 3: was so so inspiring.
Speaker 1: Yeah, that's interesting. And so we know there's no one
Speaker 1: size fits all approach to exercise, but is there kind
Speaker 1: of something that worked across all of them, Like how
Speaker 1: should we approach it to increase well our health span
Speaker 1: which will in turn increase our life span hopefully.
Speaker 3: Look, there is there is actually a bit of a
Speaker 3: blueprint that goes across for everyone that I'd love your
Speaker 3: listeners to think about.
Speaker 2: These four domains.
Speaker 3: Of exercise and if we want to leave a long
Speaker 3: and healthy life list, we want these four domains to
Speaker 3: feature in our exercise regime. So the first domain is
Speaker 3: called VO two max okay, and this refers to our
Speaker 3: cardiovascular function and our fitness level.
Speaker 2: So the higher our votwo max.
Speaker 3: Which is our fitness score essentially the higher that is
Speaker 3: the lower and it's associated with lower risks of things
Speaker 3: like cardiovasculular disease, heart attack, strokes, And it means your
Speaker 3: whole cardiovascular system, your heart accept is.
Speaker 2: Under a lot less strain.
Speaker 3: And so in a total workout in a week, about
Speaker 3: ten percent of your training should be VO two max
Speaker 3: training and that's the hard stuff. That's the getting completely
Speaker 3: out of breath. And I've got fantastic programs and little intervals.
Speaker 2: If we have time, we can chat through those. So
Speaker 2: that's the first demate.
Speaker 3: The second domain, which I know your listeners are going
Speaker 3: to love and all my members love, is Zone two.
Speaker 2: Okay, this is still cardiovascular, but this is what we
Speaker 2: call our steady state activity.
Speaker 3: So this is where you want to be sitting around
Speaker 3: sixty to seventy percent of your max heart rate. So
Speaker 3: you're going for your power walk, or if you're super fit,
Speaker 3: it might be a steady state jog where your heart
Speaker 3: rate is sitting between sixty to seventy percent.
Speaker 2: So let's say you're a forty year old woman for example.
Speaker 3: A quick mathematical way to work this out is two
Speaker 3: twenty six minus your age. So if you're forty two
Speaker 3: to twenty six minus forty, max heart rate is one
Speaker 3: hundred and eighty six feets a minute. So therefore, on
Speaker 3: your zone twos, you want to be working out somewhere
Speaker 3: between one ten and one thirty beats per minute a
Speaker 3: comfortable chat, but you should be having to take a
Speaker 3: few breaks if you can't talk, it's too far, too intense.
Speaker 2: And this is your fat burning zone as well.
Speaker 3: This is where lipolysis is at its greatest state.
Speaker 2: So that's the second one, okay, zone two.
Speaker 3: The third one is strength, and this is where a
Speaker 3: lot of my women fall down fliss and so this
Speaker 3: is super important for muscle mass, for our metabolic rate,
Speaker 3: for bone density, and I cannot tell you how many
Speaker 3: of my over forty five members end up having a
Speaker 3: DEXA scan and realizing that they have osteopenia, which is
Speaker 3: the beginning or bone loss which then leads to osteoporosis.
Speaker 3: And also that strength is important for joint protection joint stability.
Speaker 3: And then the fourth one, which a lot of my
Speaker 3: women do quite well, is your mobility. So this is
Speaker 3: things like your yoga, your pilates, This is your range
Speaker 3: of motion activities that make sure that you stay nice
Speaker 3: and flexible, not too stiff. But also is really important
Speaker 3: for balance, and we know into our elderly years, balance becomes.
Speaker 2: A huge factor when it comes to our mortality rate.
Speaker 1: Amelia, thank you for coming on.
Speaker 2: Healthy ish my absolute pleasure.
Speaker 1: Well Hopefully that is the inspiration you need today to
Speaker 1: get out there and go for a walk, a run,
Speaker 1: jump on your bike, whatever it is. And also we'll
Speaker 1: leave a link to Amelia show Do You Want to
Speaker 1: Live Forever in the show notes, as well as her
Speaker 1: own program Anything Else. Jump online, Body and soul dot com,
Speaker 1: dou for us on socials, grab our print edition which
Speaker 1: is out in your local Sunday paper. And of course
Speaker 1: you can rate and review this episode or subscribe to
Speaker 1: this podcast. We'll share this EP with a friend And
Speaker 1: until next time you listen, hopefully tomorrow, Stay healthy ish