The Simple Exercise Routine That Will Extend Your Life w/ Helen Messier | EP #77

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. Learn more about Fountain Life here: https://fountainlife.com/ Learn more about my executive summit, Abundance360 ____________ I only endorse products and services I personally use. To see what they are, please support this podcast by checking out our sponsors: Get started with Fountain Life and become the CEO of your health: https://fountainlife.com/peter/ Use my code PETER25 for 25% off your first month's supply of Seed's DS-01® Daily Synbiotic: seed.com/moonshots _____________ I send weekly emails with the latest insights and trends on today’s and tomorrow’s exponential technologies. Stay ahead of the curve, and sign up now: Tech Blog Get my new Longevity Practices book for free: https://www.diamandis.com/longevity My new book with Salim Ismail, Exponential Organizations 2.0: The New Playbook for 10x Growth and Impact, is now available on Amazon: https://bit.ly/3P3j54J _____________ Connect With Peter: Twitter Instagram Youtube Moonshots Learn more about your ad choices. Visit megaphone.fm/adchoices

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

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• 1:00Peter Diamandis?

  My dad was getting out of his bed at night, tripped, fell, broke his pelvis, ended up in the hospital. And a lot of times, what happens next is you develop a pneumonia and then it's a slow glide to the end of your life, which happened with him.

• 1:18Speaker 04

  Diet and sleep and all of the things, the lifestyle pillars of longevity and optimal health. If to choose one of them, it would be exercise.

• 1:31Peter Diamandis?

  If you're over 60, if you exercise at least once a week, you reduce your chance of cancer threefold and you reduce your chance of all-cause mortality by 50%.

• 1:43Speaker 04

  Most important, just move. Move every day. If it means just getting up and walking, that's better than nothing. In fact, the research shows that the biggest benefit of exercise happens for those that have nothing to doing something.

• 2:01Peter Diamandis?

  Let's dive into one more topic in this segment of our series here, which is exercise. Because I think if I were going to say that if there was one thing you could do that has the biggest impact on longevity, if you could bottle up and sell it, it would be a trillion dollar blockbuster drug, it is exercise.

• 2:26Speaker 04

  Yes.

• 2:27Peter Diamandis?

  Yeah.

• 2:28Speaker 04

  No question.

• 2:29Peter Diamandis?

  Oh, my God. So important. And yet, people...

• 2:32Speaker 04

  Yeah.

• 2:33Peter Diamandis?

  Yeah. Let's talk. Let's dive into exercise.

• 2:35Speaker 04

  Yeah, no, I was just gonna really confirm that. Really, if, you know, people ask, if you had to choose between diet and sleep, and, you know, all of the things, the kind of the lifestyle pillars of longevity and optimal health, if you have to choose one of them, it would be exercise. I think that by and far can, it doesn't mean go and eat at McDonald's every day and then exercise, but it's so critical. It's, in the evidence, I think, is overwhelming. There's really no question. You know, yes, there's controversy on what the perfect diet is. Yes, there's controversy. But I don't think there's any controversy on the benefits of exercise. And so, you know, definitely different types

• 3:19Speaker 04

  of exercise. You want to get cardio respiratory fitness. You want to get muscle mass and building strength training are really important. And, you know, muscles are, like we talked about at the beginning, so critical for overall longevity, and they predict mortality. And exercise also keeps those little mitochondria, the power plants of your cell, healthy, which is fundamental for longevity.

• 3:45Peter Diamandis?

  Yeah. The number I remember recently, I was with the team from Tonal, which is a, one of the products I use to get my daily exercise in. And the CEO was sharing some stats that I found impressive. If you're over 60, and you're listening to this podcast, if you exercise, you know, at least once a week, right, twice preferably, you reduce your chance of cancer threefold, and you reduce your chance of all-cause mortality by 50%. I mean, it's a huge, huge difference.

• 4:23Peter Diamandis?

  So that's, that's pretty amazing.

• 4:26Speaker 04

  It's, it is amazing. And I think a lot of that benefit comes from the muscle mass. And I think muscle mass, a lot of the benefit of having the muscle mass is because muscle contains a lot of mitochondria. So every cell in our body contains mitochondria, right? The power plants. But muscle, brain, the, the tissues in our body that need the most energy are the brain, the muscles. And they are the ones that contain the most mitochondria.

• 4:53Peter Diamandis?

  Wouldn't it be great if you could like make more brain?

• 4:58Peter Diamandis?

  You just make more brain connections with that, more brain cells. Yeah. Another thing that, that muscle contains a lot of is stem cells.

• 5:05Speaker 04

  Yeah.

• 5:06Peter Diamandis?

  Which are important.

• 5:08Speaker 04

  Absolutely.

• 5:09Peter Diamandis?

  So let's talk about, you know, when I, what we wrote in, in, in Longevity Practical Playbook is a focus on muscle, overall muscle mass, and then also VO2 max and your sort of your, you know, cardiovascular side. So let's, let's dive into muscle mass. So I'm on a mission to add, you know, 10 pounds in this calendar year. And I've, I've gotten about plus six and I'm pushing hard to get there by A360 next year. And I, I don't think

• 5:48Peter Diamandis?

  there's any substitution for building muscle mass, other than really working out. I mean, I wish there was a pill. Maybe someday there will be a pill. I keep on, I keep, I've made a few investments in startups that are, that are against sarcopenia. Sarcopenia, sarc is the, is the term for muscle loss as you age. You, you lose muscle mass over time. You know, we've just announced an X Prize at one of the parameters that teams are working on is reversing your muscle loss by 20, as much as 20 years.

• 6:26Peter Diamandis?

  But it comes down to actually doing the work.

• 6:32Speaker 04

  Yeah, yeah.

• 6:33Peter Diamandis?

  You can supplement that, you can make it easier for yourself, but let's talk about what it takes.

• 6:37Speaker 04

  Yeah, you know, you can. There's some really innovative biotech startups now, as you know, Peter, that are, I think, from stem cell secretions to, you know, the really amazing work being done that is shown to increase muscle mass. Now, even in those cases, it's still important to use your muscles to stimulate them, right? So no matter what, you have to move. If you sit on a, in a bed, bedrest, or sitting on a couch, you're going to lose muscle mass very quickly. So, most important, just move, no matter what you do. Move every day. If it means just getting up and walking, that's better than nothing. In fact, the research shows that the biggest

• 7:21Speaker 04

  benefit of exercise happens for those that have nothing to doing something, right?

• 7:26Peter Diamandis?

  From zero to one.

• 7:27Speaker 04

  So, just getting, zero to one, just getting up off the couch, you're going to get huge benefit. Then, you know, obviously, you get more benefit incrementally more as you, as you work harder, but doing weight training, I think, is really important. I, you know, we can talk about how we really build mitochondria and make them more efficient by doing zone two training. So, the way I like to think of how much to exercise, what you should do is, is think of your base, your foundation, is that zone two. Now, zone two is the, the rate of exercise, it's typically a fast walk for most people. It's where your heart rate is such that, you

• 8:09Speaker 04

  know, when you're at rest, we've mentioned that your mitochondria like to burn fat. As you start to work out and you demand more energy, right? So, when you're burning fat, you're using oxygen to, to burn and make that energy. As you start to work out more and you have more demands for more energy on your, your body needs, your muscles need more energy, that more ATP, your mitochondria can't keep up.

• 8:36Speaker 04

  And so they're going to switch from oxygen and fat to burning glucose. Right? So something called glycolysis and carbohydrate. That point at which they switch from fat to glucose burning, you know, sort of without oxygen, that's what makes lactate, right? We've all heard of lactic acid in our muscles when we work out too hard. So that lactate threshold, so to speak, when you start making lactate switching, that's your zone two. Now, Enigo Sanmelen has published some amazing research on this. And he's shown that that's what increases mitochondrial efficiency. So doing that for about four hours a week, that zone two, it's really easy to do, right? You can do it on your treadmill in front of your desk if you need to.

• 9:18Speaker 04

  And then on top of that, you want to do some weightlifting.

• 9:22Peter Diamandis?

  So let's continue on zone two one second. Cause I have, I'm staring here at a techno gym bike that I take my Zoom meetings on, you know, I'm sitting on too many boards and I have these boring board meetings. And so unless I'm presenting, I'm going to be on a bike doing something else. Or, you know, during COVID, I took all of my meetings as walking meetings. You know, I live in Santa Monica, I'm going to take advantage of the situation. And it's, you know, but for me, you can calculate your, your zone two heart rate, you can, you can get it, there's ways to do it. But your zone two heart rate for me, I'm just going to read this out loud here.

• 10:04Peter Diamandis?

  So first of all, calculate your maximum heart rate. It's 220 minus your age. So for me, I'm 62, so my, my maximum heart rate is 158. I think that's reasonably stands up to my experience of my maximum heart rate. So 220 minus your age. Then calculate your lower limit of zone two. And which is your maximum heart rate times 60%. So that comes out to 100. And then calculate your. Upper limit, which is your maximum heart rate times 70%, which is 110.

• 10:41Peter Diamandis?

  So I find 110 as that level where I'm, you know, having a little bit difficulty talking on the, on the bike. And so I, my Technogym bike has a, you know, heart rate monitor, or I'll, I'll wear one and I'll get myself there and keep myself going. Now, what happens at zone two, besides the switch from fat to glucose? Are we stimulating the growth of more mitochondria or making the ones we have more efficient?

• 11:14Speaker 04

  Both, actually. So what you're doing is you're sending a signal to the cell, to your body, to say, "I can't keep up with the energy demand." Right? And so that's, that's the purpose of exercise, the purpose of, we can get into the phytonutrients too. Basically, sometimes they're negative stimulators, meaning your body has to respond in order to meet the demands that you're making. Even with weight training, you're inducing small tears in your muscle, which actually the, when your body repairs it, makes you stronger. Right? So exercise can be damaging. So what you're doing is you're stimulating your body to make more mitochondria and you're stimulating them to be more efficient when you do that.

• 11:57Speaker 04

  So it's, it's, your body's just trying to meet the demands. Now, if you go too far and you, now that's important too, to get to that VO2 max, and we'll, we'll talk about that in a minute, but you don't want to do the vast majority of your training at that level. You know, that intense, intense VO2, sort of that level of maximum consumption of oxygen. It's important to do that because the VO2 max does correlate with longevity, there's no question, but you do also cause a lot of those free radicals, a lot of oxidative damage. So you don't want to do that too often, but you want to get that foundation of just stimulating enough, but not too much to damage.

• 12:40Peter Diamandis?

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• 13:22Peter Diamandis?

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• 14:06Peter Diamandis?

  We look around the world for the most advanced therapeutics that can add 10, 20 healthy years to your life, and we provide them to you at our centers. So if this is of interest to you, please go and check it out. Go to fountainlife.com/peter. When Tony and I wrote our New York Times bestseller, Life Force, we had 30,000 people reached out to us for Fountain Life memberships. If you go to fountainlife.com/peter, we'll put you to the top of the list. Really, it's something that is, for me, one of the most important things I offer my entire family, the CEOs of my companies, my friends. It's a chance to really add decades on to

• 14:50Peter Diamandis?

  our healthy lifespans. Go to fountainlife.com/peter. It's one of the most important things I can offer to you as one of my listeners. All right, let's go back to our episode. So you mentioned the amount of zone two, not to be confused with VO2 max, zone two exercise, right? And for me, it's 110 beats per minute. How many hours and how much chunk at a time? So what's the minimum there you need to be hitting?

• 15:19Speaker 04

  Yeah, you really want to strive for about four hours a week. You can divide it up into four one-hour sessions, you can do 30-minute sessions, 45, whatever works. It doesn't really matter that it's all in one go. But if you can get about three, but ideally four hours a week is really what you want to strive for, for the zone two.

• 15:41Peter Diamandis?

  Okay. And then there's one other layer which you've talked about, which is interval training. So what's that mean?

• 15:50Speaker 04

  Yeah, the interval training or the HIIT training, that's when you push your heart rate really to its maximum, or close to its maximum, 80% of its maximum. And that, again, that also stimulates cardiorespiratory fitness. That's really important. And we do know that VO2 max, when you work out at that level, you increase your ability to work out harder and faster at that level. You increase your VO2 max over time. So that, again, has been associated with longevity. People that have a higher, better VO2 max have a much lower risk of dying. There's no question about that.

• 16:28Peter Diamandis?

  You know, one of the reasons, unfortunately, that people who've got Sarcopenia, reduced muscle pass. And it's a, it's a, something unfortunately I suffered with loss of my dad and many people have, which is as you get older and you've lost muscle mass, it becomes easier to trip and fall and break your hip or your pelvis. My dad, you know, was getting out of his bed at night to go to the restroom, tripped, fell, broke his pelvis, ended up in the hospital. And a lot of times what happens next is you develop a pneumonia and then it's a slow

• 17:13Peter Diamandis?

  glide to the end of your life and, which happened with him. And the, the numbers are staggering for people who, after the age of 60, I think, end up breaking their hip or pelvis. There's a large percentage that don't make it back. And what you really want is have the strength to catch yourself, the strength to not trip and fall.

• 17:34Speaker 04

  Absolutely. It's all far, far too common, right? People, they get sarcopenia or loss of muscle mass, which goes along with loss of bone mass, right? Osteopenia or osteoporosis. And when you do slip and fall, you end up breaking a bone. And again, that is the end for, you know, kind of that long, slow decline for far, far too many people. And so, you know, you definitely need the muscle mass, but also it's important to work on kind of flexibility and remember that it's our nervous system that controls our muscles as well. And so, you know, before you start working out, you really want to assess whether you have any dysfunctional movement patterns as well.

• 18:17Speaker 04

  So if you're moving in a slightly off pattern over time, if you're walking a lot or doing something, that can lead to injury. And once you get injured, it's really hard to keep up that exercise. So really, you know, important to assess that, get a, like a functional movement screen done. I think that's really important for most people. And then just get that neurological connection from your brain to your muscles and your body. A lot of us have lost that, you know, as we're kids, when we, when we learn to move, we start crawling, right? That crawling is such a great neurological muscle integration. A lot of times I get people back on the ground, starting to crawl again.

• 19:00Speaker 04

  There's a great book called Original Strength that really talks about that. And even kids that have skipped the crawling phase, you know, they go from the bum scooching to the walking right away, they tend to have problems later in life because they didn't actually do that neurological integration. Sometimes we get people back to rolling, right? Just basics, try rolling on the ground without using your arms and see if you can do that. A lot of people have lost the ability to.

• 19:27Peter Diamandis?

  Hold on, I'll go check right now. Yeah, but you know, getting getting up without using your hands to a standing position is something you lose fairly quickly along the way. I think one of the points that is really important for people to hear is the biggest challenge we have as we age is injury. It is, you may be in great shape, but you fall, you tear a ligament, you break a bone, and it ends you up in bedrest and sarcopenia. And it is difficult to recover after that.

• 20:07Peter Diamandis?

  And so minimizing injury is is super important, and that comes from flexibility, it comes from, like you said, just, you know, coordination. And like I say, you know, we'll talk about this later, not doing stupid things.

• 20:22Speaker 04

  Not doing stupid things, yeah. And one of the things I think that people also confuse sometimes is flexibility versus stability. And this was a great example of, I took a functional movement screen course a number of years ago, and there was a there was a physiotherapist there that could not bring his hand up his back, right? He couldn't touch his shoulder blades if he put his hand behind his back and lifted it up. And he thought it was a flexibility problem. So he spent, you know, years doing towel stretches and trying to get him more flexible. With assessment, it turned out it was a stability problem and he actually wasn't. His brain was not stabilizing his shoulder blade before he could move his arm.

• 21:05Speaker 04

  And once we taught about five minutes of teaching his brain to stabilize, he had full range of motion again. So, you know, sometimes it's surprising and so that movement patterns are really important.

• 21:17Peter Diamandis?

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• 22:47Peter Diamandis?

  Anything else on exercise that you want to? Let's talk about one last element here, which is if you're trying to build muscle mass. Uh, let's talk about the supplements or the what you recommend for building muscle mass, right? So we've talked about protein, talked about point eight to one gram per body pound weight. So I'm 150 pounds, I'm taking 150 grams. I'll do that with a Nutri Levin shake and then a kachava shake and then some fish and then some chicken. And I attack my, my protein. I don't go, I don't eat red meat for a number of reasons. We

• 23:29Peter Diamandis?

  can not talk about that right now, but what are the other elements? Creatine, other supplements, protein, I mean amino acids. What are your thoughts there?

• 23:43Speaker 04

  Yeah. So, you know, definitely, like we talked about, get enough protein. Your muscles are made of protein. There's other things you can do like creatine. Creatine is an energy source for your muscles. Your body is going to make creatine because it's so important. But when it makes creatine, it uses up a lot of capacity. So we've probably all heard of methylation, right? The ability to add methyl groups to a lot of different things in our body, including DNA, which controls DNA expression. We use methylation to make neurotransmitters, to make new DNA and RNA and new cells essentially. And so we also need methylation to make creatine. And when your body, if you're working out

• 24:28Speaker 04

  a lot, you are going to be using up quite a bit of creatine. And so you need, if you, it's fine, your body will make it, but then it uses up from other areas where you need that methylation capacity. And so taking the creatine supplies that very, very safe. And it frees it up for your body to do other things with the methylation.

• 24:49Peter Diamandis?

  How much creatine should you take?

• 24:52Speaker 04

  Yeah, around five grams or so.

• 24:54Peter Diamandis?

  Five grams, I'm sorry.

• 24:56Speaker 04

  And again, creatine is really easy to get. It's kind of flavorless. You can add it to any shake, put it in water. Very, one of the easiest things you can take.

• 25:08Peter Diamandis?

  Great. What else?

• 25:08Speaker 04

  Definitely want to do that. Yeah, you know, looking at, you could do free-form amino acids if you want, but I think if you eat enough protein, you're probably good with that. And then the other things to support your mitochondria, you know, that will help you build muscle and help you exercise more as well. And your mitochondria need a lot of support. They need your B vitamins, you need your antioxidants, coenzyme Q10. Magnesium is a big one. A lot of us are magnesium deficient. If we get that tightness in our muscles, you know, if you get a tightness in your neck or tightness, that's often you're not having enough magnesium because calcium helps your muscles contract and magnesium

• 25:51Speaker 04

  helps them relax. And so I'd say 85% of us are deficient in magnesium and we need it every day. And the more stress we're under, the more we need it.

• 26:02Peter Diamandis?

  And we'll talk about peptides when we get to meds and supplements and peptides a little bit later. But there are some peptides that can support muscle growth as well. How about testosterone for men who are?

• 26:14Speaker 04

  Yeah, so you know, definitely keeping your hormones in an optimal range. As we get older, testosterone for men, estrogen, progesterone for women, I think are really low-hanging fruit when it comes to longevity. Both of them support muscle mass, bone mass, and brain health, cardiovascular health. So that's really a no-brainer.

• 26:38Peter Diamandis?

  Helen, thank you for this conversation on diet and exercise. When we get together next, we'll jump into sleep, what we call our annual found upload. How do you image and diagnose yourself? What can you know about what's going on in your body? We'll dive into meds and supplements, we'll dive into mindset, and then we'll talk about what's different for women's health as well, which is an important subject because for way too long, women have not had the differential attention and it's been way too male-oriented. But that is changing and changing rapidly. Thank you for your brilliance. Thank you

• 27:20Peter Diamandis?

  for being one of the most extraordinary medical leaders in my life.

• 27:27Peter Diamandis?

  Those of you who are interested in learning more, you can get a free copy of my longevity practices if you go to diamandis.com backslash longevity. You can also get a daily AI email. There is an AI I built that searches the world for the latest longevity breakthroughs. And if you go to longevityinsider.org, you can sign up for free, get, you know, sort of what are the latest breakthroughs occurring today because we're just in an amazing period. And then please check out fountainlife.com.

• 28:05Peter Diamandis?

  Awesome, Helen. Take care, my friend.

• 28:07Speaker 04

  Thank you, Peter. Such fun. Really enjoyed this. Bye.

• 28:11Peter Diamandis?

  Bye. I want to take a moment to tell you about Abundance 360, my year-round leadership mastermind for people who want to go big, create wealth, and impact the world. It's also Singularity University's highest-level program. A key focus of Abundance 360 is helping my members develop their massive transformative purpose, or MTP, and also to define and execute on their moonshots. You're listening to the Moonshot Podcast, so the question is, do you have an MTP? Do you have your own moonshot? For example, my massive transformative purpose, my MTP, is to inspire and guide entrepreneurs just like you to help you create a hopeful,

• 28:54Peter Diamandis?

  compelling, and abundant future for humanity. My MTP drives everything I do. It guides me. It inspires me. My books, my companies, the X prizes we launch, it's all born out of that MTP. As an entrepreneur, you need to have an MTP. It's your highest-level aspiration. It connects your emotional drive with the moonshots you take on. Your MTP drives the direction of your moonshot. It allows you to pursue your grandest dreams. It fuels you to go 10x bigger and impact the world. So the question is, where do you go to discover your MTP, to hone your moonshot? Join me at Abundance 360. It's a global community

• 29:36Peter Diamandis?

  of world changers, entrepreneurs, investors, philanthropists, all of whom have an MTP and a moonshot. We support each other in making a dent in the universe to positively uplift humanity. Our mission at A360 is to give you the tools, the network, and the inspiration to go big, again, to create wealth and to uplift humanity. If hearing this has you thinking, "I want to be part of that. I need someone to help support my MTP and moonshot," then consider joining us. Submit your application at A360.com. That's A360.com. See you there. Now, back to our podcast.

• 30:29Speaker 05

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