The Simple Exercise Routine That Will Extend Your Life w/ Helen Messier | EP #77
Dec 14, 2023
30:42
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Dr. Helen Messier, Chief Medical and Science Officer of Fountain Life, joins Peter to discuss the critical role of exercise in promoting longevity and optimal health. They explore the benefits of exercise for cardiovascular fitness, reducing the risk of diseases and mortality, and the importance of reaching VO2 max level. They also touch on the concepts of flexibility vs stability, brain stabilization exercises, and building muscle mass, as well as the role of protein, creatine, and hormones in supporting muscle health. The episode ends with a conversation about having a massive transformative purpose and pursuing moonshots.
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Quick takeaways
Exercise is the most impactful pillar for longevity and optimal health.
Maintaining flexibility and stability is crucial for minimizing the risk of injury and maintaining an exercise routine.
Deep dives
Exercise is the Key to Longevity and Optimal Health
Exercise is crucial for longevity and optimal health. It is even more important than diet and sleep. Research shows that exercising at least once a week after the age of 60 can reduce the risk of cancer by threefold and decrease the chance of all-cause mortality by 50%. The benefits of exercise are not limited to those who are already active. Starting from a sedentary lifestyle and gradually incorporating movement can provide significant benefits. Engaging in cardiovascular exercise, strength training, and building muscle mass are essential components of a well-rounded exercise routine. Exercise also promotes healthy mitochondria, critical for longevity. The recommended goal is to engage in about four hours of exercise per week, focusing on zone two activities that stimulate mitochondrial efficiency. Even small efforts, like walking or getting up and moving, can have a substantial impact on overall health and longevity.
Injury Prevention and Flexibility are Vital for Exercise
Minimizing the risk of injury is crucial for maintaining an exercise routine. Falling and sustaining injuries can lead to a decline in health, particularly in older individuals. Maintaining flexibility and stability is important, as these factors contribute to injury prevention. Assessing movement patterns and addressing any dysfunctional patterns is recommended. Crawling, rolling, and other basic movements can help improve neurological-muscle integration. Additionally, balancing strength training with flexibility exercises can enhance overall physical function and reduce the risk of falls and fractures.
Supplements for Building Muscle Mass and Supporting Overall Health
In addition to exercise, certain supplements can aid in building muscle mass and supporting overall health. Adequate protein intake is essential, aiming for approximately 0.8-1 gram per pound of body weight. Creatine, as an energy source for muscles, can be beneficial, especially for those engaged in regular workouts. Other supplements like essential amino acids, B vitamins, antioxidants, Coenzyme Q10, and magnesium can support muscle growth and enhance mitochondrial function. Maintaining hormone levels, such as testosterone for men, is also important for muscle mass, bone health, and longevity. Overall, combining exercise with proper supplementation can optimize muscle growth and overall health.
In this episode, Peter and Helen discuss the critical role of exercise in promoting longevity and optimal health. If one had to choose a single most impactful lifestyle pillar for longevity, it would be exercise.
01:01 | Exercise, the Lifelong Ally
13:59 | Balance Muscle and Flexibility in Aging
Dr. Helen Messier is the Chief Medical and Science Officer of Fountain Life. She received her BS in genetics and her PhD in molecular immunology from the University of Alberta.
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