In this super interesting episode, I sit down with Amelia Phillips - exercise scientist, nutritionist, and the founder of Vitality 360. Together, we explore the secrets to enhancing longevity and healthspan. Our conversation is a blend of science-backed insights and practical advice for anyone committed to living a longer, healthier, and happier life.

What You'll Learn:

1. Exercise and Longevity: Discover the importance of incorporating high-intensity training and cardiovascular workouts to boost healthspan.
2. Nutrition Insights: We dive deep into dietary patterns, emphasising a Mediterranean-style diet rich in nutrients, and discuss the misconceptions surrounding carbohydrates and protein.
3. Supplementation for Health: Amelia breaks down essential supplements for those over 40, including magnesium, collagen, creatine, vitamin D, and Omega-3 fatty acids, backed by extensive research and trials.
4. Innovative Biohacks: The benefits of VO2 max training, heat and cold therapy, and the surprising power of simple vitamin supplementation are explored.
5. Combining Interventions for Optimal Health: Learn about the synergistic effects of vitamin D, Omega-3, and exercise, backed by groundbreaking studies showing dramatic reductions in cancer risk and biological aging.

Key Takeaways:

• Foundations First: Prioritise foundational health pillars—exercise, nutrition, sleep, and mindset—before layering advanced biohacks.
• Synergistic Benefits: Combining simple interventions like vitamin D, Omega-3 supplements, and regular exercise can significantly enhance health and longevity.
• Importance of Customisation: Tailor dietary and supplementation strategies to individual needs, especially considering factors like age and health status.
• Simple Biohacks Can Be Powerful: Sometimes the most effective changes are straightforward, affordable, and accessible, such as consistent exercise and vitamin supplementation.
• Track Key Biomarkers: Regularly monitor important health markers, especially as you age, to proactively manage and optimise health.

Resources:

• Explore Amelia Phillip’s work and programs at Vitality 360 for personalised health assessments and strategies.
• Connect with Amelia Phillips on Instagram for daily insights and health tips and tune into her podcast "Healthy Her" for more great conversations.

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Support and Share:

Share this episode with family or friends who may benefit from these life-enhancing strategies. A small change could lead to a big health impact!

01:07 The Importance of Continuous Learning

02:17 A Funny Smurf Story

05:19 Diving into Longevity and Health Trends

06:27 The Ladder Approach to Health

09:07 Foundational Health Pillars

11:25 The Role of Nutrition in Longevity

21:12 Exercise and Biohacking for Midlife

27:04 Supplements for Optimal Health

40:58 Vitamin D and Omega-3 Fatty Acids

41:16 Exercise and Study Findings

42:14 Dietary Interventions and New Book

42:42 DO Health Trial and Combined Interventions

43:23 Biohacking and Nutrient Synergy

46:42 Omega-3 Index and Supplementation

51:12 Iron and Other Supplements

55:04 Hormone Replacement Therapy

58:00 Key Biomarkers to Track

01:05:54 Metabolic Syndrome and Insulin Resistance

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