Biohacking Health and Longevity with Amelia Phillips

Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:08):
Amana Phillips, Welcome to the podcast and thank you for
returning The Fever.

Speaker 2 (00:13):
Oh I love a good pod swap, I really really do.
I absolutely loved having you on my podcast recently. So yeah,
if you guys enjoy our chat today, head over to
my podcast as well, and we talk about all sorts
of different stuff. But you and I could talk all
day underwater, shared interests, shared values.

Speaker 1 (00:32):
I love it exactly. And your podcast just for those
is called The Healthy Her. Now, like me, you're an
exercise scientist. You're also a nutritionist. You're also a researcher,
but you also specialize in online programs and biotech, which
I've dabbled in, but I think you're a lot more successful.

(00:54):
And you are the coach and the TV show, the
Australian TV show Do you Want to Live Forever? You're
also the founder of Vitality three sixty and a podcaster.
Clearly you're a bit like me with the devil mix
work for your idle hands. So you've got to keep yourself.

Speaker 2 (01:12):
Busy one hundred percent. And also how lucky do you
feel to be in an industry where you never stop
learning and where you wake up in the morning and
your mind gets blown again and again. Like twenty six
years in this industry, you'd think i'd be a bit
jaded or sick of it by now, But even in

(01:33):
the last five years, I have got more fire in
my belly and more motivation than I had ten years ago.
Because technology evolves, the research evolves, and we are literally
saving lives and extending health span and it's happening every day,
And like I just wake up, go I'm like a

(01:55):
kid in a candy store. I'm like, Okay, well, what else?
What else is gonna What amazing new trial is going
to be released that shows us how we can extend
our healthpan? So yeah, I feel pretty lucky to love
what I do as well.

Speaker 1 (02:08):
I totally agree it's a lot better than being a banker.
No offense to all of the bankers that I know,
and I know a lot, but it is nice to
do something for a living that you would do in
your spur time. Anyway, and we met fifteen years ago.
I reckon about fifteen years ago at an after party

(02:31):
for a rather large event.

Speaker 2 (02:35):
Yes, and you were dressed as a smurf?

Speaker 1 (02:40):
Was I y?

Speaker 2 (02:43):
And you were so drunk. If you could imagine a
six foot something drunk smurf. That's that's you were introduced.
I don't know how I was still talking today.

Speaker 1 (02:57):
God, that's funny. I'll tell you what it's from the UK.
Will not be surprised to know that I was dressed
as a smurf. It's been I was about to say
it's been quite a while since I was dressed as
a spurf, but actually it's been about six months since
I was dressed as a spurf.

Speaker 2 (03:11):
Is this your thing? One of your like cheeky you know,
behind closed doors or fetish, Well.

Speaker 1 (03:19):
Not so much behind closed I have a first. I
first smurfed Jesus twenty five maybe years ago. I was
introduced by me and mine Jason, and and we went
on smurfing. I think it was might have been my
stag Do or his stag Do, I can't remember who's

(03:40):
but I just loved it.

Speaker 3 (03:42):
And we had a garga male like this is about fifteen.

Speaker 1 (03:44):
Smurfs and a gargamele, and my my wife was dressed
up as the cat as well.

Speaker 2 (03:51):
Ah, I like it.

Speaker 1 (03:54):
And I loved it so much that I now have
a rule that if anybody visits me from the U
UK and we go out dressed up as smurfs and
go on.

Speaker 2 (04:04):
The piss God.

Speaker 3 (04:06):
And I'm very serious about it.

Speaker 1 (04:08):
I only ordered the best blue theater piant and and
so I'll tell you a little. This is an unexpected
little rabbit told that we're going down. But me and
of mine at Tyrone, who may or may not be listening,
has been pestering me for years to go to a

(04:30):
music festival. And then I eventually agreed last year and
I said, right, I will go to a music festival
if you allow me to choose the color. And he
was like, yeah, sure, whatever, And so I think it
was five of us went and I brought five smurf
outfits and we all got dressed up as smurfs and
it was brilliant.

Speaker 2 (04:47):
See, look, health experts don't have to be boring and
don't have to you know, color in the lines. You
can have a lot of fun. And you, my friend,
know how to have a good time. And I love
that about you. But yes, I clearly didn't hold it
against you. Could hear We are fifteen years later, indeed, and.

Speaker 1 (05:08):
Then let's not make this about smurfing. Let's get back
on track. And however you would make a good smurfet
with your long long.

Speaker 2 (05:17):
Term I just pray, all right, well, I'm I'm open
to having my arm twisted for the right event.

Speaker 1 (05:24):
Be careful what you say. So let's talk about longevity.
We're both geeks in this longevity space and the health
span space, and there is so much stuff out there,
a lot of it good and a lot of it horseshit.
So let's just kind of go through. I'll just throw

(05:46):
it over to you.

Speaker 3 (05:48):
Separate the week from the chaff.

Speaker 1 (05:50):
Right, So, what is this stuff that you think is
good that's out there that people should be listening to,
And what's the crappy stuff or the yet to be
demonstrated yet to have the science demonstrated to the level
that the influencers talk about.

Speaker 2 (06:08):
Shall we say, yeah, I love all the TikTok trends
you see doing the rounds, and look, a lot of
them are horseshit, as you say, But then every now
and again, some of them actually do have some evidence
behind them, or they've got just an adherence the way
that they're designed. Some of those TikTok trends actually are

(06:31):
really easy to adhere to, or they're motivating. But before
I kind of go into the specifics I will often
talk to people about. I call it the ladder approach
when you think about your health, and we do this
in nutrition but also overarching when you think about your health,
imagine this ladder analogy where the very bottom rung of

(06:55):
the ladder is, you know, don't do stupid shit, don't
poison yourself, so get off the drugs, get off the alcohol.
And you think of this ladder approach almost like a
health ladder. So what you've got the bottom of the
rung is that you know, don't step in front of
a bus and get hit by a bus, don't take
illicit drugs unless you're smurfhing, and and then you go up,

(07:20):
you know, and then it's like cut the crap food,
you know, if you're eating your takeout and your KFC
all the time. So what I see happening as we
climb up the ladder, you then you know, you get
to all right, should I be going for I'm having
a really healthy whole foods diet, So should I now
be going towards more organic foods? What I see is
people on the bottom rungs of those ladders who might

(07:42):
be carrying excess body fat. They might have some really
poor lifestyle choices. You know, they might not be exercising,
and they're the ones coming to me saying things like,
should I be taping my mouth shut? Should I be
doing hot cold therapy?

Speaker 1 (07:57):
Kicking?

Speaker 2 (07:59):
Yeah, exactly, should I be taking these supplements? And you
know they're geeking out over supplements, but they're overeating and
under exercising. So I think when you look at the
whole landscape of all the health you know, habits and behaviors,
we can make see where you are on the ladder.

(08:19):
And if you're I mean a lot of your listeners
are going to be very, very health literate and probably
well and truly up the ladder. So if you're into
the one or the two percenters, then yes, some of
these trends and some of these more innovative you know
techniques or for example, hydrogen water, for example, mouth taping,

(08:41):
cold plunges, you know, really specific supplements like creatine and
things like that. That's when you're up there, then yes,
let's have a conversation about that. But if you're not
sleeping well, if you're not getting regular exercise, if you're
not managing your body composition, then you've got to focus
on those things first. So I just want to caveat

(09:01):
all of this by.

Speaker 1 (09:02):
Saying that, yeah, look, very very good point. And I
often talk about you don't build a five million dollar
house on shiit house foundations, right, You wouldn't build it
on sand. So getting the foundations right, and I talk
about four pillars, four foundational pillars, which pretty much what
you said exercise, good nutrition, and sleep and recovery and

(09:27):
mindset right. And if you have those four then you
can build all the fancy shit on top of it.
But if you don't have those, for all that fancy
stuff is going to be not all wasted, but certainly
suboptimal and not the best use of your time.

Speaker 2 (09:44):
Absolutely. And look, I always feel like this saying energy
goes where focus flows. Oh sorry, I've got that wrong.
Energy flows where focus goes. So I deal with everyday
people all the time. So my programs, I've got over
a thousand members on our Vitality three sixty platform and
we've got everything from the complete biohackers to you know,

(10:06):
people that have struggled their whole life with their weight.
And what I do see is quite commonly people focusing
on one small element like supplements, for example, when they
haven't got those other pieces in place, and they think that, oh,
if I take my oinosatole for my insulin resistance, that's
going to solve everything. But actually no, it's the harder

(10:28):
stuff unfortunately, and the stuff that you know, like exercising
more and managing your sleep, that is really going to
move the need. Also, I try to work really hard
to create simple strategies that make those much bigger levers
like the four foundational pillars you just mentioned, easier to
manage and not get distracted by those those little two percenters,

(10:51):
because they really do you know, they really can be distracting.
And so the same thing with health. You see a
lot of people talking about all these fancy and advanced tests,
but are you getting your annual breast cancer screening? Are you?
Are you doing it PREDENTI yeah, screens as well. So

(11:12):
that would just be my other little warning bell you get.
We get all excited about these new and innovative tests,
but there's a lot of really important tests out there
that we should be getting, you know, cervical screens for women,
annual skin checks. Just make sure you're doing all that
foundational stuff before we get to fancy.

Speaker 1 (11:31):
Yeah, and look, we will come into tests and biomarkers
a little bit later on. But if we come back
to and the topic of longevity and health span, and
let's take that probably the most controversial pillar, which is
the one of nutrition.

Speaker 3 (11:50):
Right.

Speaker 1 (11:51):
There are so many opinions out there around nutrition. And
I always say that anybody who tells you there's one
diet that everybody should be eating is either demented, or
they're trying to sell you something, or they're a member
of a cult.

Speaker 2 (12:06):
Three I agree with you one.

Speaker 1 (12:10):
So what what advice do you give to the people
that you work with around nutrition?

Speaker 2 (12:18):
So one hundred percent agree. I don't. I don't attest
to having one particular dietary pattern that you know that
I focus on. If that had to pick one, and
one only the Mediterranean diet. And that's where I hear
everyone roll their eyes and go oh, but it's just

(12:40):
nowhere near as click baity as carnival diet.

Speaker 1 (12:43):
Or it's boring.

Speaker 3 (12:45):
But there's so much research behind you.

Speaker 2 (12:48):
Yeah, And I think when it comes to diet, it's
more important about the pattern. And you'll hear a lot
of researches talking about someone's dietary pattern, which means that
you know, the pattern overall might be a lower carbohydrate pattern,
but it doesn't mean there's no carbohydrates in it. For example.

(13:08):
But in a nutshell, we are talking about, you know,
the Mediterranean style, where we're dialing up all those nutrient
dense foods, the fibrous foods, we are dialing down the
ultra processed foods. We're dialing up a lot of those
anti inflammatory foods that contain a lot of polyphenols. So
we're talking about extra you know, cold press extra virgin

(13:30):
olive oil. The challenge with this is for people listening,
they go, oh, well, that's a bit confusing because it
doesn't have those binary I can't eat this and I
have to eat that. And I think that's where a
lot of these diets get traction, because if you're just like, hey,
you just have to cut all carbs and only eat meat,
will people kind of go, oh, well, I can handle that,

(13:52):
but I will say a few things. So with that said,
just a general healthy diet overall, I do find my
ladies do respond very well to a lower carbohydrate diet,
particularly less carbohydrates in the second half of the days,
as in high GI foods because once we're hitting that perimenopause,
and even for men as well, once they're getting into

(14:16):
that older over fifties bracket, our blood sugar regulation does
get impacted. And I just find that people do respond
better and generally when you take out the high GI foods,
it means that you're creating more space for more protein.
You're creating more space for nutrient dense foods as well,
because if your plate's not full of mash or pasta,

(14:37):
then it's probably going to be full of some healthy,
lean proteins, so that would be cutting the cubs down
definitely at night. I find works really well. Increasing protein intake.
I mean protein and fiber combined is Nature's a zenpic
You if you love that.

Speaker 1 (14:55):
I really like protein and fiber are natures and I
couldn't agree more.

Speaker 2 (15:00):
Because it's all about slowing that gastric emptying. Zempic works
because people feel full of for longer. There's lots of obviously,
lots of other factors at play, but if you can
feel full of for longer, you're obviously going to be
less inclined to reach for the unhealthy, high sugar, high fat,
high salt foods so yeah, fiber protein combined is a

(15:23):
real winner.

Speaker 4 (15:24):
So I'm sorry, no, can I just jump in there
just with so there is there's a sub section of
the longevity crowd who are very.

Speaker 1 (15:37):
Pro low protein. So they would say that protein active
as M tour. An M tour is basically an eedging
switch because it's a growth pattern and it encourages cancer
growth and all sorts of other stuff. But I think
that the research around this is really not clear on humans.

(16:05):
You know, they often talk about animal studies. The one
human study I think on that was the biosphere which
went horribly wrong, and they had calorie restriction and low protein,
and yes they had some biomarkers that would suggest that
they may live longer, but they were friggin miserable, they
were depressed, they had no libido, all of that stuff.

(16:27):
And I think the thing for people to understand is
that as you get older, your ability for muscle protein
synthesis degree. Its just like your ability to process glucose degreds.
And so for me, if you want to strike the balance,
it's eight three meters a day.

Speaker 3 (16:49):
Throw the snacks.

Speaker 2 (16:50):
Away, right, Yeah, we don't, we do. We don't need
to snack over the age of fifty forty.

Speaker 1 (16:56):
I mean, we really do not need to snack, and
you need to snack if your blood sugar's going crazy
because you're eating too much carbohydrate and not enough protein,
and you'll feel fuller for longer. To your point if
you have more protein and fiber, and you'll find then
that three mills a day will do you. And then
you're only switching on M tour three times.

Speaker 3 (17:14):
But M tour is important for muscle.

Speaker 1 (17:17):
And you know, if you look at mice, a lot
of them get killed by cancer. And that's why having
low M tour extensor lifespan. But more people die of
scyclopaia related diseases than cancer.

Speaker 2 (17:31):
Right, I was literally about to jump in and say,
other than heart disease, frailty related death and illness and
death is up there. I think it is the number
two cause of death, don't quote me on that in
the elderly population, after heart disease. And so when you

(17:51):
think of the fact that we are all going to
be older longer because we are doing all these great
longevity protocols, we're going to be old for a long time,
and so that body composition, as in bone health, managing
body fat, managing muscle mass, preventing cyclopenia, osteopenia, osteoporosis is

(18:18):
really really important. And so I know Petertia has this
great analogy which I think is just is so good
where you want to hit those elderly years at the
top of your game from a strength perspective, from a
mobility perspective, because you're going to decline no matter what.
You want to be declining from up here, not entering

(18:42):
it in a pre frailty position where then you really
you're already behind the eight ball. And so that's why
I think, yes, I understand where the researchers are coming
from and where that theory is around protein, But for me,
managing muscle and protecting muscle way more important is a

(19:02):
much bigger priority.

Speaker 1 (19:03):
Yeah, And it's not just the direct causes of cyclopenia
such as osteoporosis and falls, which are big killers, but
it's the contribution of cyclopedia to diabetes, to dementia, to
heart disease, to all of those things. So if you
wrapped it all up, I think you'd find that that
cyclopaia is that probably the biggest driver if you looked

(19:27):
at direct and indirect effects. I reckon you probably find
it's right at the top of the tree.

Speaker 2 (19:32):
Yeah, and i'd love to understand mitochondrial impacts on that
as well, because obviously mitochondria the you know, the largest
amount that we have is in our muscles, and so
if we've had a massive decline there, i'd love to
understand when you're looking at MTUR and then you're looking
at mitochondria, you know where the which one outweighs the other,

(19:53):
because we obviously want that mitochondria function to be as
as high as possible for as long as possible.

Speaker 1 (20:00):
Completely agree, and that's why I think they am to
our guys, they're just way too narrow, way too narrow.
And so look that takes care of the of the
nutrition bucket, and I think we're both in agreement a
kind of a modified Mediterranean diet with higher protein, lower carbs,
especially as you get older or if you have fat
around the middle, that's a bloody carbohydrate problem, right. Yeah,

(20:23):
So let's then go in and talk about rather than
do a detailed one on each one of those, because
that'll be a whole podcast. Say you have it sorted
right so that your nutrition is good, that you're exercising
and I think we would both agree a combination of
cardiovascar and strength training. And you know you're sleeping, well,

(20:47):
your mindset's good. What then would you start to layer
in of all those things you mentioned, some of them
like hydrogen, water, mouth taping, cold plungs, creating. What are
the ones that would be that you can't up near
the top of the list. And I know it would
be different for different people, but just throw out a
number of them that you think there's a reasonable amound

(21:09):
behind it.

Speaker 2 (21:09):
Okay, So I'm going to talk to us.

Speaker 3 (21:13):
That's sorry, let's stay let's keep supplements to the end.

Speaker 2 (21:16):
Okay, all right, right, okay, all right, So I'm going
to talk to an over forties age group. Is that okay?
So people that are kind of in that in that midlife.

Speaker 1 (21:28):
Yeah, and look, I agree because if you're under forty
and you've got you're doing all those other things, you
don't you don't need any of all this other shit. Yeah,
it's like you need it with your body, slow and die. Right,
So off you go.

Speaker 2 (21:40):
Yeah. Okay, So so just from an exercise perspective, definitely
VO two max training in there as well. So you
need to do that high intensity training, which often drops off,
but that to me is a really really important bio
hack that we need to include. I like some healthy stresses,
and you and I did a whole episode around healthy

(22:02):
and unhealthy stresses, which I found I absolutely loved, and
I think some of those healthy stresses, and we talked
about hot and cold for example. Now for women, the
cold plunge is very controversial, and I am definitely not
an expert in that area, but I definitely think that

(22:25):
using heat and cold therapy in a format that feels
right for you. So for me, for example, heat and
cold together feels right. So you're getting that vasodilation, and
we know that circulation. We know that cardiovascular health is
so important. And when you are changing those temperatures, going,

(22:46):
for example, you're doing eight minutes in the sauna and
then you're going and having a cold plunge or even
just a cold shower and then jumping back in the sauna,
you're getting a lot of vaso dilation where you're getting
these blood vessels. They're almost like doing having.

Speaker 1 (23:00):
A workout completely vasal diliation, vasal constriction, vasive dilation, vuzzle constriction.
It's such a massive work out for your cardiovascular system.

Speaker 2 (23:09):
Yeah, And so from a biohacking perspective, when you think
about how important our cardiovascular system is, and we know
that women and heart disease skyrockets after menopause, looking after
our cardiovascular system is super important. So that's why I
love the VO two max, which is again driving up
that the health of our cardiovascular system. I do like

(23:33):
that hot and cold therapy. They're ones that I can.

Speaker 1 (23:38):
I just jump in the midda with my comment on
the cold because it is there's a bit of controversy
around it, like eight minutes in a nice bath is
just for your ego, just as simple as that. Okay,
and the I spoke to interview profession Make Tipton. You
should get them on. Okay, one leader on cold exposure

(24:02):
and Mike says the vast majority of the benefits come
in the first thirty seconds. If you stay in long
enough to until you shiver, you're not having a negative
effect on your immune system, right. So, and I think
just to be see if and you know, until people

(24:25):
have done the studies on different age groups, sex the
sex differences, until that's clear, just doing a short thirty
seconds to a minute and it doesn't need to be
have ice in it. Anything less than fifteen degrees will
actively at the call shock response.

Speaker 2 (24:41):
Yeah, there you go. Look I feel that. I like
that when I do it, I can feel exactly what
he's talking about there and longer for me, doesn't doesn't
add any benefits. And I think you've also got to
look at the stage of life you're at. I have
a lot and a lot of my ladies a lot
of unhealthy stresses in their life, and so you've got

(25:05):
to find that line between Okay, well, is this just
adding to that and is this going to you know,
have an impact on my cortisol or my melotonin production.
And so that's why I just but but there is
something there. So that's one. I am a big supplement girl.
I have quite a big supplement stack in a lot

(25:26):
of our you know.

Speaker 1 (25:27):
Let's do that. Let's do that now, let's compare supplements.

Speaker 2 (25:30):
Okay, all right, okay, but sorry, I'll just add one more.
So we talked about the V two MAX. We talked
about hot cold therapy, we talked about muscle. We talked
about muscle. I would sleep is such an important biohack.
I'm not a mouth I don't think mouth taping is
that personally and the research that I've done around it,

(25:52):
I just I don't see the benefit in that, and
I know that some people do.

Speaker 1 (25:57):
I don't know.

Speaker 2 (25:57):
Are your mouth taper.

Speaker 3 (25:59):
I most tip? I tell you why most chip because for.

Speaker 1 (26:03):
Nearly forty years I had a deviated septum from getting
my nose broken when I was a kid, and they
am broken again when I was boxing and so could
could not breathe through my nose. It was a mouth breather.
And then when I got my nose fixed and started
nose breathing. But what often most briefing at night, so
I tap up to make sure that I'm NAIs or

(26:25):
breathing because I need to retree, and you've got you've.

Speaker 2 (26:29):
Got a retraining. I think again, if you are in
the two percenters, and maybe you're an elite athlete or
maybe you've got you know, like what you're talking about.
You might have a medical condition. But for example, a
huge proportion of our members I have undiagnosed LEAPATNA and
it can be really dangerous. It can be really dangerous

(26:50):
to mouth tape. So I just don't that's it's just
not one you go and do blindly. Is it would
be I would you need to go and seek counsel.
It's not one that oh yeah, just you know, just
go and give it a go. And so yeah, that
would that would be one that I tend to kind

(27:10):
of park. So yeah, let's talk about supplements. So again,
a lot of the really targeted supplements are you would
need to have one on one. But I'm going to
talk about I'm going to kind of part I'll talk
about the targeted supplements that we see deficient and insufficient,
but the ones that I think everyone should be taking,

(27:31):
and you know, there's lots of great research behind them
for a bunch of different reasons. Magnesium is collagen. This
is for our kind of over forties and one to
experiment with works for some, not for all this creatine. Yeah,
so magnesium is involved in over two hundred interactions in

(27:53):
the body. It's so so essential and it impacts lots
of things from muscle function to cognition, to sleep, to
stress management, even to thermoregulation. So a lot of people
are insufficient or deficient in magnesium. There's a theory that
it's you know, the soil in the country or the

(28:15):
quality of the food that we eat. We measure that
seram magnesium. Now, it's not an completely accurate measurement because
really you'd have to do a full muscle biopsy, but
it's a pretty good indicator, and it's one of the
markers that is so low on so many of our members,
and it's very hard to reach an upper limit. So

(28:35):
I'm just like, what's the downside?

Speaker 1 (28:37):
Yeah, that's a good point, right, Is that that with
magnesium and things like bee venamins and things like that,
it's hard to get to toxicity, whereas something like vitamin
A you can get to toxicity pretty quickly.

Speaker 3 (28:52):
Right, So I think that's a very good point, And.

Speaker 2 (28:54):
I will just jump in. You just said the bee
vitamins B twelve kind of hard to get to toxicity.
The challenge is not B sixix, so do be very careful.
I don't know why manufacturers put so much B six
into so much stuff. But I had a lady, actually
a presenter on one of the major networks send me

(29:15):
a product that she got on Amazon because she saw
some influencer that had a million followers touting this product.
She ordered it. It's American product and she sent it
to me with the NIP the nutrient information panel. It
had three hundred and fifty percent of the RDI for
B six in it. I said, how did you even
get this in the The TGA would never allow that

(29:36):
in Australia because she bought it cross border and she
had no idea that. And it can trigger neuropathy, so yes, can.

Speaker 1 (29:44):
Cause all sorts of nervousues. That's a very good point.
I should have been a bit more precise with my words.

Speaker 2 (29:50):
Yeah, it's just one of those tricky ones. So just
if you are taking a few supplements, just scan down,
have a look at B six and just try to
That's why I'm not a big fan of multi vitem.
I always suggest targeted, so I like, if you are
if you've got sleep issues, designs for health, the brand
does a really nice magnesium called trimag RESTful Night. And

(30:11):
if you've got more muscle issues so you're training hard,
you might get you know, sometimes your eyelid flickers like
a little muscle spasm, or you get restless legs or
cramps in your legs. Then the Bioceuticals Ultra Night musclees
is a great one to have have it in the
art anytime from four pm. So that would be one
collagen is another one. We lose up to thirty percent

(30:34):
of our collagen. And it's not just about having great hair,
skin and nails, because I know you're very focused on
great hair, skin and nails. Paul, that ship sells your eyebrows.

Speaker 1 (30:48):
Yeah well, well, yes, well and truly sealed for me.
But yeah, Cardi is a massive fun of collagen. Who's
had it for years. I've been on the collagen since
I had my open heart surgery and to help with
the repair of your boot.

Speaker 2 (31:03):
Think about collagens not just a vanity nutrient you think
about it. It's in our bones. It's connective tissue, so
anything that requires that structure. So that's why a lot
of women as they're and men as well, but as
they're getting older in our collagen declines. You hear a
lot of women getting suddenly frozen shoulder or plant our fasciitis.

(31:24):
That's because we're starting to see that connective tissue declining.
And just like our skin gets wrinkly, so does things
like our intestines. You don't think about it, but your
digestive tract it's very similar to skin, and that endothelial
lining gets wrinkly, and then what happens is you have
things like se bow, which is small intestinal bacterial overgrowth

(31:45):
where they're healthy, the gut bugs end up in the
small intestine and parts of the intestine where the gut
bugs aren't meant to be. That triggers an inflammatory response
or you get an increased gut permeability, which is a
bad thing. And so suddenly molecule are passing through the
gut lining which historically wouldn't and that triggers your immune
system to flare up, and suddenly you're now getting EXMA

(32:09):
or an autoimmune condition. So collagen just helps to just.

Speaker 1 (32:14):
Just on that. I think a lot of people don't
realize eighty percent if your immune system results in your gut.
So if you have that leaky gut, then that can
trigger all sorts of auto immune conditions.

Speaker 2 (32:27):
So yeah, I so many health conditions, and you get
the I get these poor ladies coming to me so
saying I was bomb proof for years and now suddenly
I have to just get a tiny bit of onion
in my lunch and I have to run to the
bathroom with ibs or I've got these auto you know,
rheumatoid arthritis just appears out of nowhere or Hashi motos

(32:52):
or and a lot of those are gut gut related
and also can be healed through the gut. The great
news is the gut loves to heal it, so if
you do the right things, these conditions can be either
managed very well or in some cases completely reversed. So
that's why I like collagen. It's just one of the
many approaches that we have towards, you know, all those

(33:15):
longevity challenges that we have. Creatine was the other one
I mentioned, Yes, so this is an interesting one. You
would have been like me in the nineties when it
had its moment with all the Jim bros And all
my male clients were taking it, and us ladies just
avoided it because we heard you retain water and it's

(33:35):
only for the big muscly guys. But the reason why
it's coming back in the spotlight and why I think
it's something that our two percenters who are listening today
should consider is because of the cognitive and mood and
mental health implications.

Speaker 1 (33:54):
And I am a fin.

Speaker 2 (33:55):
Are you're fan?

Speaker 1 (33:57):
I am a fine Because of the impact on Brian
health and and mood, and especially when you are sleep deprived,
there's pretty good research that it it it immeerially it
or reduces the impact of the negative impact on your
cognitive function whenever you're sleep deprived. But also research just

(34:20):
came out I think last week or two weeks ago
that people with Alzheimer's disease to creating and improve their function.
And it's because it is one of the energy systems
that our sales all use atp PC. Is PC is
fossil creating, and so yeah, it's had it's had another renaissance,

(34:41):
and and yeah, from a neuroscience perspective, I'm I'm I'm
all in on it.

Speaker 2 (34:46):
And I'm so happy you say that.

Speaker 1 (34:50):
Have you noticed any negatives with it other than people
who have kidney issues? Is there anybody else who should
be concerned about creating? And any other groups? I mean,
I think vegans should certainly be taking more creating because
I'm likely to get a lot less of it in
their diet.

Speaker 2 (35:07):
It's very hard to get your RDI through nutrition alone.
You have to be eating a lot of meat to
do it. No, is the answer to that question. Unless
you've got kidney issues. Then there's been a small incidence
of some gut disturbances in the early days. But I

(35:27):
say with anything, you kind of ty trate up. You
might start on a third of a dose just for
that first week while your gut adjusts. What I say
to people who are like, oh my god, I merely
do I really have to be taking another supplement, what
I say is take it for six to eight weeks
and if you notice a difference, then absolutely keep taking it.
And if you don't notice a difference, maybe your natural

(35:50):
muscle saturation level was good. But I know for me personally,
it made I started taking it at the start of
the year, and I have been shocked at the difference
it's made. And I can there's three key areas in
my life where I really notice it so much so
that I take it super religiously now. So first of all,
it was in my training. So anyone that does high

(36:12):
intensity interval training, so I do crossfits, so you've got
those hard wads where you're maxing out. You might be
doing maximum burpies or chins, but you're also doing strength.
We also have a strength component, So in my workouts,
I've got such a consistent life. I'm a pretty good
guinea pig, and I've been doing it for so long
so I know that once if I'm doing a wad

(36:32):
and there's lots of burpies in that, I know. I
get to burpie number, you know, six, seven or eight,
and I start to feel that labor coming in and
I start to feel like I have to really work hard.
I was doing these wads and I was getting to
like twelve, thirteen, fourteen, going oh my god, it's only
kicking in now that I'm having to work that bit harder.
I noticed my recovery was a lot stronger. I got stronger.

(36:54):
So for example, my heavy dead lifts, heavy squats, I
was hitting pbs getting a lot sot the next day,
which is a great sign that I was able to
overload that little bit more. But then the other two
areas was firstly my focus. So if you're someone that
has to do a lot of deep, hard work and

(37:15):
you find focus, you know where you know where your
brain's having to work really hard. I noticed a huge
improvement in my ability to focus, and I'd kind of
look up and go, holy moly, it's been two hours. Wow,
I've just been in flow. And then the third area, Paul,
which is my husband, was the one that actually noticed.
He said to me jeez, you've been in a good

(37:36):
mood for like a long time.

Speaker 1 (37:39):
I thought you were going to mention the Beatle that.

Speaker 2 (37:42):
Not that good. Oh man, I'd be patenting it and
eying shares in it. I can't say that it has
the impact with that, but he were back. Definitely, I've
noticed those those feelings of low or depression or overwhelm.

(38:03):
I've just had more pep in my step. I've just
been like, yeah, will be it. We'll be fine. To
worry about that.

Speaker 1 (38:08):
Yeah, I think, and look again, there's there's good research
around it, and actually people with depression tacking creating. It's
significantly as a positive signet, significantly positive impact. And I
think if you think of all the sports supplement, it's
the most tested, it's the seafest, it's the one with
the biggest impact. And then now you throw then the

(38:30):
cognitive and the mood benefits. I think other than people
with chronic kidney disease, and I think you'd be bonkers
if you're not.

Speaker 2 (38:38):
YEA, think about it, and look, I do think try it.
I think if.

Speaker 1 (38:42):
You've run an experiment, if you do it for.

Speaker 2 (38:44):
Eight weeks and you don't notice anything, then either yet
saturation levels are good, or maybe you're not. You're not
one of those people that's training to the max or
focusing or having mood issues. So you know, I don't
want people taking something for no reason.

Speaker 1 (38:58):
Yeah, and then you've got you do the ex and
then you go off it because sometimes people don't notice
that up until they leave it right, and then it's yeah, okay,
So there's the big three magnesium collagen creating. Yeah, any others.

Speaker 3 (39:12):
Yes, we're lessed.

Speaker 1 (39:14):
I know.

Speaker 2 (39:14):
And I'm going to sound like I'm a supplement peddler.
I promise you. I'm a food first girl. But we
are just talking supplements. There are two more that are
so so powerful, and a massive trial has just been
released that will blow your mind. And you're not going
to believe me, but I promise you it's true because
I've literally just been on Channel nine about it and

(39:36):
interviewed the I had tracked down the lead researcher. That's
how fusy I am about this. Okay, it's so I'll
tell you about the trial and then I'll reveal the protocol.
So this trial was gold standard double blind clinical trial.
Two thousand older adults, so seventy or older but they've

(39:56):
done a sister study for fifty to seventy years ros
that had the same results. So if you're over fifty,
it's the same. So two thousand participants, three years, double
blind clinical trial.

Speaker 1 (40:10):
Where they already you've got me excited, Yes, already, I'm
excited this.

Speaker 2 (40:15):
Honestly, you are going to nerd out. Oh my god,
I love talking to a nerd. So done in Switzerland,
but there was all over Europe all these participants. They
were a healthy cohort. They were not an unhealthy day
was screened. Okay, Over the three years doing these the
group that did the three interventions I'm about to reveal

(40:36):
had a sixty one percent reduction in invasive CANCERSZ, thirty
nine percent reduction in pre frailty, which is basically the
precursor to frailty which we're talking about early with acycopenia.
And they had a significant reduction in biological age and
they used six different biological age standardized tests to measure

(40:59):
it by logical age. Are you ready for the reveal? Okay,
Vitamin D supplementation. Oh there it is fantastic, rapid D baby, I.

Speaker 1 (41:14):
Love, I'm such a fun Are you going to throw
in a Mega three fatty acids.

Speaker 2 (41:18):
Satah, my friend, and the winner is a Mega three
fatty acids. And then the third intervention was exercise.

Speaker 1 (41:27):
There you go, and.

Speaker 2 (41:28):
It was three days a week, the world simplest at
home using bands. It was one of those, you know,
really daggy at home thirty minutes, three times a week. Now.
A couple of things here. So the cohort, because I
said in the interview with this lady, oh, that doesn't
surprise me because so many of my ladies are low
in vitamin D. So she said, interestingly, they measured their

(41:52):
cohort and their cohorts vitamin D levels were actually okay.
So this and that makes the study even more mind
blowing because well.

Speaker 3 (42:02):
When I guess what level they got? Did the measure
the level that they got, they did.

Speaker 2 (42:06):
But I can't. At the top of my head, I can't.

Speaker 1 (42:08):
I would. I would hazard a guess. It's between one
hundred and one hundred and fifty nine animals per liter.
And what we'll do is we'll get the study and
we'll pop it in and we'll see if I'm right
or if I'm full of shit. Okay, you know the
interesting thing, because I just started writing my I've just
finished my new book, and in terms of my dietary interventions,

(42:30):
I talk about a number of different things. One is
lowering your ultra process food. Other to your vitamin D
supplementation and an Amiga three FIO. Because there's just so
much evidence and no obviously this study I might have
to I might have to get that study and put
it into my book before it's published for anyone.

Speaker 2 (42:48):
Well, it is published now. It's called the DO Health Trial,
So just google do Health Trial and there's a whole
website and there's a whole bunch of subsequent studies that
so they've opened up the die. So then other researchers
have gone in and done all the data. So the
three interventions, they broke the groups up into all these
different groups, so like one group just did exercise alone,

(43:09):
one group just took vitamin D one and.

Speaker 3 (43:12):
They all love it.

Speaker 2 (43:13):
They mixed it all up. But of course the group
that got the best results was the group that did
all three interventions, and it just shows that the sum
of their parts is greater than their whole. And one
of their big findings is that you know, when you
combine interventions, you often will receive this out and.

Speaker 1 (43:31):
You know why I'm not surprised by this beacause there
are no twelve published wholemarks of aging such as inflammation,
loss of peruleiostheosis, and mitochondrial dysfunction. There's twelve that has
been recognized and again in my book, exercise targets all

(43:52):
twelve of the whole marks of aging vinamin D I
can't remember where it's ten or twelve off the top
of my head, and Amiga three at least seven ory
of those whole marks of aging. So there are multiple
entry points into the body by what these are having
positive effects and then the synergy, as you say, if
they're all positive, then that's synergy.

Speaker 2 (44:14):
That synergistic effect, and you don't need to be insufficient
or deficient in those market in those nutrients for it
to be beneficial. In fact, she said, when they when
they massage the data and they pulled out the deficient
or insufficient people, that sixty one percent reduction in invasive

(44:34):
cancers jumped a lot higher. So that's what blew my
mind because I was like, oh, is it just because
everyone's so low in those nutrients, But it's like, no,
it actually offers a protective element and that's a true biohack,
you know what I mean. Like people talk about biohacking,
this is in my mind what true biohacking is. Where
you've got average normal levels so you're not deficient or insufficient,

(44:57):
but then you biohack by even adding more and you
get this huge like reduction in invasive cancers by sixty
one percent.

Speaker 1 (45:06):
Like this is right. So this is the point where
if you're listening, stop listening to wankers like Professor David
Sinclair touting fucking AMMN that has got really small industry
back studies that are just not just buy fucking vinamin

(45:28):
D and good quality of Mega three fish oil.

Speaker 3 (45:32):
And look, neither me nor you we don't have any brands.

Speaker 1 (45:37):
That we're I'm not.

Speaker 2 (45:39):
I wish I did, Jesus, I'd be a millionaire by.

Speaker 1 (45:41):
Now, I know. But look, neither of us want to go.

Speaker 3 (45:44):
We don't want for good reasons.

Speaker 1 (45:46):
Right.

Speaker 3 (45:47):
So so this is what my doc put me on.

Speaker 1 (45:50):
Is rapid D. It's orthoplex orthoplex rapid D and fuck
my levels went boom. Yeah, And I am a big
fan like and this is where the medical system and
functional medicine are very different. And I know you know
this because you're in this space, right. It is the
medical system. Doctors don't even test for it, and they

(46:12):
will say, don't worry about your vintamin D unless you
are insufficient, right.

Speaker 2 (46:16):
Which is or even deficient even I mean most of
our ladies come in insufficient. The doctors haven't mentioned anything.
The vitamins well below fifty before they suggest, whereas we
like our ladies at least over eighty, ideally over one hundred.

Speaker 1 (46:31):
Yeah, and I'm same, get into that one hundred to
one hundred and fifty band because optimal is very different
to what the sick curse system will take. And that's
we don't have a healthcare system. We got a sick
curse system, right, So that that's the difference. So if
you want to be optimal, get your vitamin D up.
The other thing is Amiga threes. Get do There's a

(46:54):
test called Amiga quant. You can go to Amiga quant
and measure your Amiga three in debt, which is a
measure of the Amiga threes in your red blood sales,
which is a marker of the last three months. People
with an Amiga three index of IoT live five years longer.
Than people with an Amiga three index.

Speaker 3 (47:14):
Of five, right and mine is six? Expression has that right?

Speaker 2 (47:18):
Yeah, So it's a spot. It's a fingerprick if yes,
we're talking about as similar. It's actually a thing, a
dry blood spot. So you actually prick your finger, prick
your finger. There's a couple of great we do this
test and you get a whole bunch of Amiga like
an advanced Amiga panel. You get a Mega three six ratio,
you get a Mega three index. And so for example,

(47:38):
I'm on a one hundred and twenty day protocol at
the moment with I'm actually using a brand called Zinzeno,
which is a Swiss brand. So we're measuring the blood
spot and I'm taking this citrus based oil. I actually
mix it with my dark chocolate collagen. My Chief, I
love Chief does a great dark hot chocolate collagen, and

(47:59):
so I taste like a jaffa because you've got three
oil that is citrusy and you can't taste the fishiness
of it, and then you have the collagen. And so
over this one hundred and twenty days and they've got
they've done something like I don't know, four hundred thousand
of these tests and so they have a lot of

(48:21):
research to show the improvements. And so I'm hoping mine
will be over eight my Amiga three index, my Amiga
index will be over eight percent when I retest in
a few weeks.

Speaker 1 (48:32):
Yeah, And so all our family got tested, and Oscar
has been the one who's been the best at TICK
and his his is not above it great. Mine's about
six and a half and was about five. No I
Technodic Naturals, And again, listeners, we have new affiliations with
any brands, any fish oiler you want to. Don't buy

(48:54):
the ship from Chemist were hosts. Please do not buy
that ship. Go to you can go to I four,
which does independent testing, screens them for tensos and toxins,
looks at the purity. So you talked about Zenzeno I
Technotic Naturals that there will be good quality ones. Spend
your money on that chip because that impact of a

(49:16):
particularly when you combine vitamin D and Amiga three thai
acids an exercise for boom boom.

Speaker 3 (49:21):
And I'm really gat to talk about anything else.

Speaker 2 (49:23):
I know, I feel like, let's just guys, get off
the podcast, go and get on your vitamin ding a
Omega three. But just a quick fun fact that I
learned from interviewing the head researcher from that drue health trial.
They used an algae based Omega three ah, not a
not a fish based one, and one of the main
there were two reasons. Number one, because this was a

(49:45):
double blind study that it couldn't have a fish taste
because it needed to be because the placebo group were
getting sugar pill or whatever it was. So but number two,
for sustainability, they did a lot of research and they
said algae based. But interestingly, throughout my career, I've always
heard that algae based Amiga three supplements have a worse

(50:07):
uptake in the body, that they're not as bioavailable as
the fish one. And I mentioned this to her and
she's like, well, I've got the three thousand studies, three
thousand subjects study to show that, yes, there was a
big uptake in it. So I wonder if we might
be seeing And one of my girlfriends, who owns a
bunch of a bunch of supplement stores, she goes, we

(50:28):
don't really have many algae based Amiga three. She couldn't
think of any off the top of her head. So yeah,
there you go.

Speaker 1 (50:35):
That's normally one that I say, if you're vegetarian, vegan,
you can go and.

Speaker 2 (50:38):
Yeah, and don't be upset. Don't be upset if yeah, because.

Speaker 3 (50:42):
Maybe we only need to look at it.

Speaker 2 (50:44):
Yeah, yeah, them coming through.

Speaker 1 (50:46):
Okay, So we have magnesium, we have color geen, we're
creatam we got vitamin D, we got amiga three. Yeah.
Is there anything else that is worth pushing the boat on?

Speaker 2 (50:57):
Only if you're insufficient or deficient. So this is where
testing comes in. So pretty much all of those if
you all, you know, I'm relatively comfortable recommending those, And
of course you can cycle in and out of them
and don't want you, you know, having buckets of powder
a day, so you might go through different phases. The

(51:18):
rest is just targeted. So, for example, a lot of
our ladies are low in iron, but I would never
recommend supplementing with iron unless you've been diagnosed. But that's
a big energy one. So if you're one of those
people that are listening going, oh yeah, I've been low
in iron for years, I'm like, get onto that shit.
You need to improve that because if you're waking up
with your knuckles dragging on the ground, you're getting sick

(51:40):
more regularly. You know. Low iron is a big one.
So yeah, the rest of them are really just more
around if your own unique markers are insufficient, and then
you take a targeted one. B twelve is another one
to measure track.

Speaker 3 (51:54):
Yeah, cool, very very good, and look those less.

Speaker 1 (51:58):
The only other supplements that I'm ticking it too is
because of my recent condition. So I take iron because
when you do your open heart surgery, or even before it,
because of the condition, your hemoglobin drops through the floor
my hemoglobe. So I'm taking beef liver capsules. Higgins, just
close your ears on that one. The other one is

(52:20):
you biquin all, which is Coen's m Q ten And
that's again for my heart because I've just had open
heart surgery. I'm not suggesting everybody takes it, but the
one that I think is worthwhile looking into is glinac,
that combination of glycine and an acetyl cystein oka. And

(52:41):
so I remember with Professor Grant Scophi, we were at
a talk with this psychiatrist was showing all the studies
they were doing on an acetyl systing for mood and
and like psychosis and and just amazing. And then I
saw studies on GLINAC and a series of studies that
in animals, they reduce oxidative stress, they reduce inflammation, they

(53:06):
improve mitochondrial function to a couple of other things, and
enhance longevity. And then there was a series of studies
in older adults that showed they improve mitochondrial function, improved
oxidative stress, reduced ox of stress, reduced inflammation. Obviously, they
didn't look at longevity because it's not long enough of
a study. But when you see something like that where

(53:30):
you see it in animals, there's an impact on longevity
and there are describable mechanisms that contribute to that. And
then you see in humans they're saying mechanisms being up regulated.
That makes me set up and take notice. Yeah, but again,
probably don't need to be on that until you're in
your fortiesh prom or even fifties.

Speaker 2 (53:51):
I tell you the cohort that responds really well to
NAK what you just mentioned is Perry and menopause transition
at women who are going through the storm season and
the hormonal fluctuations. We actually, aside from hormone replacement therapy,
which works really well for people, the only other supplement

(54:12):
we don't do the ashraganda, We don't do the herbs
or anything like that. But what we do do is
a combination of NACK which you just mentioned, and DIM
DIM complex as well, so we use switch nutrition. They
have a tub of NACK and a tub of DIM
and particularly in the last two weeks of your cycle,
when estrogen metabolism becomes super important for managing those hormonal fluctuations,

(54:37):
we find even if you're taking those just for the
two weeks leading up to period, we get a lot
of symptom reduction and symptom management, and that's because they work.
The mechanism behind it is helping your body to detoxify
those sex hormones, particularly those estrogen where you're getting those
estrogen spikes and then falling off a cliff. So yeah,

(55:00):
so I didn't I learned something today from where you're standing.
But for perimenopause menopause symptoms, it works very well. Certainly
for me it does.

Speaker 1 (55:11):
Yeah, And look, the other thing you mentioned there is
HRT and I think that the evidence around HRT and
I is pretty there's still a bit of fear out
there that because there was old studies shown that it
might increase cancerous breast cancers completely disproven. And I know

(55:32):
several women who went on HRT halfway through menopause and went,
oh my god, what a difference. Jesus Christ. Well, wasn't
I on this right from the start. And then for
men I think, which is big in the States but
not so much here. I think at a certain element,

(55:55):
and again this is getting your hormones measured. I think
testosterone replacemi therapy. I mean, I'm not on it yet
because I'm lifting lots of heavy shit and my testosterone
is still okay. But I think in the future I
will probably be on some sort of testosterone replacement therapy
because when you have those mature hormones that are so

(56:16):
critical for us to function normally, when they drop like
just bad shit happens.

Speaker 2 (56:22):
Absolutely yeah, and we don't have to we don't have
to live like that anymore. That this is again true
biohacking when we can help to manage that natural decline,
and particularly with women, because you do have such a
big hormone readjustment through menopause, it's managing that storm season.

(56:47):
And then if you manage it well, just like a
sailor manages a storm out on the ocean, He battens
down the hatches, he locks the cupboards, he gets the
sale ready. You manage to navigate the storm season while
you come out the other side less batter than bruised.
And we have so many options available to us now.
So it's a really good news story. It's a great

(57:08):
time to be aging because we have got these We
have got these great new bio hacks at our fingertips.
They just have to that's once you're getting into hormone replacement,
you need to be working with a doctor that is
really experienced. And that's why I'm a huge advocate of integrative, integrative,

(57:29):
functional medicine doctors who are really taking a root cause
approach and they've done a lot of extra training. So
you just want to make sure that you're not just
dealing with a regular GP who hasn't just literally hasn't
done the training.

Speaker 3 (57:42):
Yeah, and I tell you what, I fully endorsed that.

Speaker 1 (57:45):
And I use my functional medicine doctor picture I to
Kitlin and post heart surgery because if I hadn't been
working with her, I can tell you right now, I
my recovery would not have been as quick or really
as it has been. Yeah. One hundred percent. So let's
look that. The last thing that I wanted, the topic

(58:08):
that I want to talk about, which is kind of
related to this, are our key biomarkers to track, like
what are the things that people should be going and
doing it, including the ones that you know your GP
can do. Yeah, and that a lot of people just
aren't doing because they haven't visited a doctor for years.

(58:30):
And this is especially you know, as you get north
of forty. You know, previously I would have said as
you get north of fifty, but no, I just did
a podcast this morning on the massive increase in cancers
in people under fifty nine, not because we are aging
biologically much quicker and that's why there's more cancer. So

(58:51):
I think we the old fit for forty is that
the new fifty? Right?

Speaker 2 (58:57):
Yeah, if you're one of the unlucky ones that isn't
managing their health, well, it's it's this interesting conundrum. I'll
throw two quick stats at you and then i'll talk
about the biomarkers. The average lifespan in Australia has just
gone backwards for the first time in thirty years, so

(59:18):
I can't remember exactly. It's unfortunate, isn't it. With all
this great technology, our average lifespan has actually gone backwards
for the first time.

Speaker 1 (59:27):
That our kids are predicted to not live as long
as us. That's fucked. That is fucked.

Speaker 2 (59:33):
But before you go necking yourself, let me give you
some good news story. The rate of centenarians in Australia,
people over one hundred years old, is growing at a
rate of six percent per year. So this is two
contradicting stats. Right, you go, well, how can that be?
Well I'll explain how that is. The reason why our

(59:54):
age has gone backwards is because of chronic, mostly preventable disease.
So let's think of if we really want to biohack
our way into longevity and a long life. The first
goal is to avoid the four horsemen, as Peter Attire
calls them. Okay, because that is if you're able to

(01:00:15):
avoid the four horsemen, that's why our life SPAN's going backwards.
If you're one of the lucky ones like you and me,
you proactively went and had heart surgery to avoid one
of the four horsemen, which is heart disease. If you
are able to avoid the four horsemen, then you are
going to live a bloody long time and at the moment,
I feel like the majority of your listeners are so

(01:00:37):
interested in their health, they're going to be that cohort.
But the four horsemen are heart disease, metabolic disease so
type two diabetes, fastest growing, one hundred percent preventable cancer,
and neurodegenerative diseases, Alzheimer's, dementia, etc. So all of those.

(01:00:57):
For what underpins that is inflammation and that's why we
hear so much about managing our inflammation. That's why a
Mega three vitamin D mechanism and has been so successful
in that trial. So yeah, there's a good news story
for you before I get onto biomarkers. But that's why
prevention is so powerful and taking a proactive approach to

(01:01:19):
your health. Because if we're a true bio hacker and
number one goal is to avoid the four horsemen, how
do we do that? Well, we measure, and we track
and we pick up the early early whispers. So for example,
heart disease, what's your cholesterol like precursor for heart disease?
And it's a whole other podcast on cholesterol, but we've

(01:01:43):
got our standard cholesterol panels that you'll get where you'll
get your triglycerides, your LDL, your HDL. Okay, if you're
just getting the standard one's done and everything's perfect, then
you're good. But if you're coming in and you'r LDL,
which is the lousy cholesterols high, and your tryglycerides are high, well,
you might want to then consider doing what are in

(01:02:03):
a in functional health world will then send you off
for an advanced lipid panel so we can actually dig
down deeper, whereas it regular jeep I.

Speaker 1 (01:02:12):
Would say not, you want to consider you bloody well shot? Yeah,
go and get your LDL, particle size measures, your LP,
little A, your april B, all of those things, because
it's a very crude instrument just overall LDL and hits
the L cholesterols crude ears.

Speaker 2 (01:02:31):
Right correct one hundred percent. But for those of you
that are sitting here and your cholesterol is perfect and
you don't have body fat issues and you've got no
high blood pressure, then that's probably enough for you. You
might want to save your two hundred bucks or whatever
whatever it costs to get the advanced panel. But for
a lot of my ladies, they have never struggled with cholesterol,

(01:02:54):
and suddenly they hit pery and menopause and their cholesterol
jumps up and they have no idea what so so.
So the whole reason why we measure and track these
biomarkers is to pick up the early warning signs. And
your GP won't tell you these because they're just too busy.
And the gps are designed the medical systems designed to

(01:03:15):
detect disease. So I have these ladies that have had
insulin resistance for five or ten years that we look
at their markers. We measure a marker called homer ir
so hmair, which is just that it's actually an calculation of
a bunch of other metabolic markers, but that will definitively
tell you if you're insulin resistant. And HbA one c

(01:03:39):
is another really powerful one. We know that, you know,
we like our ladies or our members to be under
five point two percent for HbA one c, but we
know that five point six to six point five is
pre diabetes type two diabetes. So the markers we track
we in our program in a Vitality, which is the
main program that our members start on. So if you

(01:04:00):
come into Jasmina and if you come into Vitality three sixty,
we do this test. You get fifty five buyer markers,
and then you do our inner Vitality program, and so
we're measuring cardiovascular markers, we're measuring inflammation inflammatory markers. We
want to look at HCRP, creating canas like take dehydrogenase.
There's lots of inflammation markers, but they're ones that we

(01:04:24):
just look at. We look at certain hormones such as
thyroid panel. We don't do the sex hormones. That's a
whole other conversation, but we certainly for some people we
do send them off for them. We look at liver function,
kidney function, We look at key micronutrients, so iron is one.

(01:04:45):
We spoke about vitamin D as well. So it's important
to start to track and understand what these markers are
telling you. So EGFI, for example, is a really important
kidney marker. Kidney disease is silent, and we have people
that are at stage three or stage four kidney disease

(01:05:08):
and didn't even realize it. And EDFI is a great
market to help you also understand how well your body detoxifies.
And you know, we have lots of jokes in the
program of who's going to have the worst hangover and
if your EDFI is, you know, lower than this mark,
then you're going to have a much, a much worse
hangover than someone who's EDFI is well over ninety. So yeah,

(01:05:32):
we educate you so that you understand what these markers
mean and you know how to track them and pick
up those early whispers so that you can keep those
four horsemen at bay.

Speaker 1 (01:05:43):
Yeah. Look, I totally agree that keeping those things that
they is absolutely critical. And yeah, yeah would fully endorse
people to go along and explore those deeper markers, and
even before they get there, and if people go, well,
I don't have the money for that. I think making

(01:06:04):
a screen from metabolic syndrome is so frigging important. So
for people listening, metabolic syndrome is basically a cluster of conditions,
or it's a condition that is there's three from five markers,
and it depends who you listen to right about what

(01:06:24):
the cutoffs are, but basically it's high blood pressure, low
head SDL or the good and inverticomas, cholesterol, high triglycerides,
high fasting glucose, and central obesicly high waste circumference. Three
from five you have metabolic syndrome. And especially if you
have four or five. And what that means, metabolic syndrome

(01:06:48):
means that you are falling apart metabolically, and metabolic syndrome
dramatically increases the risk of every one of the four horsemen.
So if you want a very cheap and easy thing,
it's because you're doctorable to all of those things right,
other than your wear circumference, and you can measure your
own blood wear circumference. But I tell you what, if

(01:07:11):
you have got metabolic syndrome, you need to sort your shit.
That is like what is less important. This is the
most important thing for you to sort out. And that's
where then if you do have that fly, that's where
then you absolutely have to go and see somebody like
you to do a deep dive to say, okay, so
highly I sort this stuff out.

Speaker 2 (01:07:31):
And the great news is with metabolic dysfunction or insulin resistance,
the beginnings of your body not it's basically what you've
just described. There is a body that is overfed, a
body that is struggling to manage the calories that are
coming in, and so liver kicks in to try to

(01:07:52):
help out and say, oh, we're going to release more
cholesterol to try to bind. You know, insifusting, insulin goes up,
like glucose goes up. All of this is happening because
the body is trying to manage being in a state
of overfed. But the great news is there are lots
of really simple little tweaks that you can make rather

(01:08:15):
than oh my gosh, I've got to overhaul my whole
diet and change my whole lifestyle. We often say to people.
Some people think, oh, I need to lose weight to
get healthy, or often with these members, we say you
need to get healthy in order to lose weight, and
so things. This is where things like fasting, Like we

(01:08:35):
say to our members, you must feel hungry for fifteen
minutes twice a day below the neck. So feel that
hunger below the neck, not in your head or your mouth,
because that's a craving. That's a different You've got to
feel the grumble in your stomach. Don't eat breakfast until
you feel the grumble. There it goes grelan, the gremlin
hormone Greeland, feel that hunger, sit with that hunger for

(01:08:58):
fifteen minutes, then eat something, and then a second time
during the day. Because what you're doing then is you're
increasing your metabolic flexibility. Your body is searching for energy
because your blood sugar's coming down, which is fabulous, and
then it's hopefully switching back on lipolysis, which is fat burning.

(01:09:18):
Because we have so much an abundance of amazing energy
just sitting on our asses and our tummies. But when
we've got metabolic syndrome or insulin resistance, our body has
forgotten how to access It's the it can't switch between
burning glucose and fat. It's like a rusted like trying
to imagine trying to change the gears in a rusted

(01:09:40):
old coombe van. So all these sorry, yeah, we.

Speaker 1 (01:09:44):
Could just jump in there about how much energy we have.
I often tell us, though some of my lessoners have
heard it, but I've got a research paper of the
world record fast right, and it's a Scottish guy in
I think was nineteen seventy one, who was two hundred
kilos and he went into seas doc and he said, Doc,

(01:10:05):
I'm a bit fat. I think I need to stop
eating for a while. Will you supervise me? And he
fasted for three hundred and eighty two days?

Speaker 2 (01:10:15):
Are you like fully fasted?

Speaker 3 (01:10:18):
Fully fasted?

Speaker 1 (01:10:19):
After? I think it was six months or a year.
He started having a tiny drop of milk in his tea,
but he did not eat anything for three hundred and
eighty two days. He lost one.

Speaker 3 (01:10:30):
Hundred and twenty kilos and he.

Speaker 1 (01:10:32):
Kept it off.

Speaker 3 (01:10:34):
So those people will tell you that fasting is dangerous.

Speaker 2 (01:10:37):
I know, well, I've just finished watching Alone. Have you
watched any of those series.

Speaker 1 (01:10:44):
I'm not a big TV fan, but that is the
one thing that I do like.

Speaker 2 (01:10:48):
Those people lived off the odd eel for you know,
for ninety days or something. But I've also heard a
fun fact that we have enough energy on our body
stored his body fat to walk from Sydney to Melbourne
without eating.

Speaker 1 (01:11:02):
So they they go. Most people have got oodles of
energy kicking around on them. Yeah, it's and that's what
it was there for, and in hunted owther at times.
But sorry I did, I did cut you off. We
apologies for that.

Speaker 2 (01:11:18):
My good news message to those that are wanting to
punch you and I in the face saying yeah, yeah,
we know that, we know we're overfed, we know that
we've just got to clean up our diet. We're like, well,
you bloody, try to do it when you're insulin resistant
and grown up on ult process food. So feel free
to punch us in the face because I have seen
in my twenty six years how hard it is to

(01:11:40):
change habits. So my good news story is when it
comes to insulin resistance and reversing that and reversing metabolic syndrome,
it's lots of really little easy tweaks done. So don't
worry so much about the scales to start with, because
if you are agreed insulin resistant or pre diabetic diabet
what used to work won't work anymore, and so the

(01:12:02):
scales will just make you want to neck yourself because
it's just too depressing. So fasting twice a day, a
supplement called myo andossatol, which is a very safe insulin sensitizer. Again,
I don't you know, my ladies will go super excited
about taking this supplement, and I'm like, that's just a tweak.
It's going to make a small difference, but it's not
a game changer. And of course exercise, so a combination

(01:12:27):
of of you know, cardio strength, I mean honestly, as
long as you're out there moving and then cutting down
those carbohydrates really starting to bring those carves right down
will improve your insulin sensitivity. So just focus on making
those habit changes and reducing the If you pick one
part of your day that you know is a struggle

(01:12:50):
for you. So you know, I've got a massive sweet
tooth for me. I had to work on after dinner
because I was all having these big desserts. So just
pick that one part of the day that is your
downfall and just hyper focus on improving that, and then
over time the habits just slowly improve, and then you'll
start to see that like polus is kicking back on again.

(01:13:10):
And look, if you are really unhealthy and you've struggled
and you've tried everything, then it is worth having a
conversation with your doctor about a ZMPIC.

Speaker 1 (01:13:18):
Yeah, yeah, that's true. Or get your most tipped for
three hundred and two days. I just you know, there's
one there's one little language change just before we finish up.
There's one little language change that I think we should
do that would have a massive behavioral intervention or behavioral effect,

(01:13:39):
and it's changing type two diabetes to carbohydrate intolerance. Ah.
If we just did that, yeah, it would be an
absolute game changer.

Speaker 3 (01:13:53):
Forget about type two diabetes.

Speaker 1 (01:13:55):
You are carbohydrate intolerance.

Speaker 2 (01:13:58):
I love that because everyone knows when they're dairy intolerant. Yeah, yeah,
gluten intolerant. I love it. Sorry, can't no no to
the past or I'm actually carbohydrating tolerance.

Speaker 1 (01:14:10):
I have.

Speaker 2 (01:14:11):
I have a flare up.

Speaker 1 (01:14:13):
Just around in your head. Just drive. That's the big
thing that worked with my mum, who was diabetic for decades,
and since since bringing out on board and visiting Camp Teelor,
she has nigh lost over thirty kilos in wit and
resolved her diabetes right, which is just wow.

Speaker 2 (01:14:36):
You must go.

Speaker 1 (01:14:39):
It's very cool. It's very cool to see she's going to.

Speaker 2 (01:14:42):
Be on this planet for an extra ten years and.

Speaker 1 (01:14:45):
Now doing strength training and in the gym almost eity
and and in the gym lifting heavy ship, which is wow.

Speaker 2 (01:14:51):
That is such a good news story. You should definitely
write her into your books. I think that's that's amazing.
I love hearing stories like that.

Speaker 1 (01:15:00):
So Amelia, I look, this has been awesome conversation of
violent agreement.

Speaker 3 (01:15:05):
All please.

Speaker 1 (01:15:07):
Work. Can our listeners go to find out more about
you and to join your Vitality three sixty program and
any other things.

Speaker 2 (01:15:17):
Yet going on?

Speaker 1 (01:15:19):
Yeah?

Speaker 2 (01:15:19):
Oh, look so if you go to v three sixty
dot health, that's where you can see my business partner,
doctr Yasmina, and myself. We run this platform Vitality three
sixty where we do we bring all those functional medicine
tests to life and we run programs help whether it's
reversing your insulin resistance. But our flagship program is in

(01:15:40):
a Vitality I call it the sleep Well at Night tests.
You get your fifty five biomarkers. It's a great starting point.
You can also get your bioage on top of that
as well, which a lot of people.

Speaker 1 (01:15:49):
Like to do.

Speaker 2 (01:15:51):
And then Instagram is probably where I'm most active so
and I give lots of free you know, education ebooks,
supplement cheat sheets away and I'm very active on DM
So follow me on Instagram. We can get connected, you
can get to know me a lot better there. And
then of course my podcast Healthy Her It is for
directed towards mums, so if you're a mum in midlife

(01:16:14):
then it's a perfect one for you.

Speaker 1 (01:16:17):
Awesome, this has been brilliant. Thank you for sharing your
wealth of knowledge, and yeah, keep doing what you're doing
and keep loving it. I'm shure you well.

Speaker 2 (01:16:28):
Thanks so much,

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Biohacking Health and Longevity with Amelia Phillips

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