my dad uh you know 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 and which happened with him diet and sleep and you know all of the things the the kind of the lifestyle pillars of longevity and Optimal Health if you have to choose one of them it would be exercise if you’re over 60 if you exercise you know at least once a week you reduce your chance of cancer three-fold and you reduce your chance of all cause mortality by 50% 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
[00:01:00] let’s dive into one more uh Topic in this uh segment of our our series here which is exercise because I think um if I were going to say that if if there was one thing you could do that has the biggest impact on longevity um if you could bottle up and sell it it would be you know a trillion dollar Blockbuster drug it is exercise yes yeah no question oh my God so important and yet people yeah let’s talk let’s let’s let’s dive exer I just going to really confirm that really if you know people ask what if you had to choose between diet and sleep and you know all of the things the the kind of the lifestyle pillars of longevity and Optimal Health if you have to choose one of them it would be exercise uh I think that by and far can uh doesn’t mean go and eat at McDonald’s every day and then exercise but it’s so
[00:02:00] critical it’s um 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 of exercise you want to get cardiorespiratory Fitness you want to get muscle mass and building strength training are really important and you know muscles are we talked about at the beginning so critical for overall longevity and they predict mortality uh and exercise also keeps those little mitochondria the power plants of your cell healthy which is fundamental for longevity yeah the the number I I remember recently um I was with the team from tonel which is a one of the products I use to get my daily exercise in and uh the the CEO was sharing some step stats that I found
[00:03:00] 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 twice preferably um you reduce your chance of uh of cancer three-fold and you reduce your chance of all cause mortality by 50% I mean it’s a huge huge difference um so that’s that’s pretty amazing it’s it is amazing and I think a lot of that benefit comes from the muscle 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 uh 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 would it be great if you could like make more brain by you make more brain connections but not more brain cells um yeah other
[00:04:02] thing that that muscle contains a lot of is stem cells yeah um which are important absolutely so let’s talk about um you know when I what we wrote in in uh in levity practical Playbook is a focus on muscle overall muscle mass and then also uh V2 Max and your sort of your um uh you know cardiovas muscular side so let’s let’s dive into muscle mass so I’m on a mission to add you know 10 lounds in this calendar year and I’ve I’ve gotten about plus six and I’m pushing hard to get there um by a360 next year and um I I don’t think there’s any substitution for building muscle mass uh other than really working out I mean I wish there was a pill maybe someday there will be a pill I keep on on I keep on I’ve made a few investments
[00:05:01] in startups that are uh that are against sarcopenia sarcopenia SAR is the is the term for muscle loss as you age you you lose muscle mass over time um you know we’ve just announced an xprize at one of the parameters that teams are working on is reversing your muscle loss uh by 20 as much as 20 years um but it comes down to actually uh doing the work yeah yeah you can supplement it you can make it easier for yourself but let’s talk about what it takes yeah you know you can there’s some really Innovative biotech startups now as you know Peter that are um I think from stem cell secretions to you know the really amazing work being done that has shown to increase muscle mass now even in those cases it’s still important to use your muscles to stimulate them right so
[00:06:00] uh no matter what you have to move if you sit on a in a bed bed rest or sitting on a couch you’re going to lose muscle mass very quickly so most important just move no matter what you do um 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 right so Z to one 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 um I you know we can talk about uh 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 as that zone two now zone two is the the
[00:07:01] rate of exercise it’s typically a fast walk for most people it’s where your heart rate is such that you know when you’re at rest we 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 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
[00:08:01] now anigo San Milan 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 um and then on top of that you want to do some weightlifting so so let’s continue on on zone two one second cuz I have I’m staring here at a techno gym bike uh 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 um doing something else or you know during covid I took all of my meetings as walking meetings um you know I live in Santa Monica I’m GNA take advantage of the situation and it’s uh you know but for me you can calculate your your Zone 2 uh heart rate you can you can get it there’s ways to do it but but your your Zone 2 heart rate for me I’m just going
[00:09:01] to read this out loud here so uh first of all uh calculate your maximum heart rate it’s uh 220 minus your age so uh for me I’m 62 so my my maximum heart rate is 158 I think that’s reasonably uh uh stands up to my experience of my maximum heart rate so 220 minus your age uh then calculate your lower Li lower limit of zone two um and uh which is your maximum heart rate uh 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 so I find 110 as that uh level where I’m you know having a little bit difficulty talking on the on the bike and so I my techno gym bike has a you know heart rate monitor uh or I’ll I’ll wear one and I’ll get myself there and keep
[00:10:01] myself going now what happens at zone two besides the switch from fat to glucose are we stimulating um uh the growth of more mitochondria or making the ones we have more efficient 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 get into the phyton nutrients too it’s basically sometimes they’re negative stimulators meaning your body has to respond in order to um 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 um stimulating your body to make more mitochondri and you’re stimulating them to be more efficient when you do that um so it’s it’s your body is just trying trying to meet the demands now if you go
[00:11:00] too far and you um now that’s important too to get to that V2 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 V2 sort of that level of Maximum uh consumption of oxygen it’s important to do that because the BO2 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 uh get that Foundation of just stimulating enough but not too much to damage everybody I want to take a short break from our episode to talk about a company that’s very important to me and could actually save your life or the life of someone that you love company is called Fountain life and it’s a company I started years ago with Tony Robbins and a group of very talented Physicians you know most of us don’t actually know what’s going going on inside our body
[00:12:00] we’re all optimists until that day when you have a pain in your side you go to the physician or the emergency room and they say listen I’m sorry to tell you this but you have this stage three or four going on and you know it didn’t start that morning it probably was a problem that’s been going on for some time but because we never look we don’t find out so what we built at Fountain life was the world’s most Advanced Diagnostic Center as we have four across the US us today and we’re building 20 around the world these centers give you a full body MRI a brain a brain vasculature an AI enabled coronary CT looking for soft plaque a dexa scan a Grail blood cancer test a full executive blood workup it’s the most advanced workup you’ll ever receive 150 gab of data that then go to our AIS and our physicians to find any disease at the very beginning when it Sol probable you’re going to find out eventually
[00:13:01] might as well find out when you can take action Fountain life also has an entire side of the Therapeutics 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 decom 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 Fountain life.com back/ Peter we’ll put you to the top of the list really it’s something that is um 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 onto our healthy lifespans go to Fountain life.com back/ 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
[00:14:00] mentioned um the amount of Zone 2 not to be confused with VO2 max Zone 2 exerise right and for me it’s 110 uh you know beats per minute um uh how many hours and how much chunk at a time so what do you what’s the minimum there you need to be hitting yeah you you really want to strive for about four hours a week uh you know you can divide it up into four 1 hour sessions you can do 30 minute sessions 40 whatever works it doesn’t really matter that it’s all in one go but if you can get about you know three but ideally four hours a week is is really what you want to strive for for the zone two okay um and then there’s one other layer which you’ve talked about which is interval training so what’s that mean yeah the interval training or the hit training that’s when you push your heart rate really to its maximum or close to its maximum you know 80% of its maximum and
[00:15:01] that again that also stimulates um cardio respiratory Fitness that’s really important and we do know that V2 Max when you work out at that level you increase your ability to work out harder and and faster at that level you increase your V2 Max over time so that again has been associated with longevity right people that have a higher better V2 Max have a much lower risk of dying there’s no question about that you one of the reasons unfortunately that people who’ve got uh sarcopenia reduced muscle um pass and it’s a it’s a something unfortunately I suffered with lost my dad and many people have which is as you get older and you’ve lost muscle mass um it becomes easier to trip and fall and break your hip or your pelvis my dad uh you know was getting out of of his bed at night to go to the restroom uh
[00:16:00] tripped fell broke his pelvis ended up in the hospital um 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 and which happened with him and the the numbers are staggering um 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 absolutely it’s all far far too common right people they get sarcopenia where 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 uh but
[00:17:00] 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 so if you’re moving in a slightly you know off pattern over time if you’re walking a lot or doing something that can lead to in 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 has 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 on the ground starting to crawl again uh there’s a great book called
[00:18:02] original strength that really talks about that and um 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 hold on I’ll go check yeah but you know getting getting up without using your hand to a standing position is something you lose fairly quickly uh along the way I I think one of the points that is really important people to hear is um the biggest challenge we have as we age is injury um it is you may be in great shape uh but you fall you tear a ligament you break a bone and it ends you up in bed rest and sarcopenia
[00:19:03] and it is difficult to recover after that and so minimizing injury is is super important and that comes from flexibility it comes from like you said just you know coordination um and like I say we’ll talk about this later not doing stupid things and 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 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 actually wasn’t his brain was not stabilizing his
[00:20:02] shoulder blade before he could move his arm and once we Tau about five minutes of teaching his brain to stabilize he had full range of motion again so you know sometimes it it’s surprising and so that movement patterns are really important hey everyone I want to take a quick break from this episode to tell you about a health product that I love and that I use every day in fact I use it twice a day it seeds DS1 daily symbiotic hopefully by now you understand that your microbiome and your gut health are one of the most important modifiable parts of your health you know your gut microbiome is connected to everything your brain health your cardiac health your metabolic health so the question is what are you doing to optimize your gut let me take a moment to tell you about what I’m doing every day I take two capsules of seeds DS1 Del symbiotic it’s a twoin one probiotic and Prebiotic formulation that support reports digested Health gut health skin
[00:21:00] Health heart health and more it contains 24 clinically and scientifically proven probiotic strains that are delivered in a patented capsule that actually protects the contents from your stomach acid and ensures that 100% of it is survivable reaching your colon now if you want to try seed ds01 daily symbiotic for yourself you can get 25% off your first month supply by using the code Peter 25 at checkout just just go to seed.com moonshots and enter the code Peter 25 at checkout that’s seed.com moonshots and use the code Peter 25 to get your 25% off the first month of seeds daily symbiotic trust me your gut will thank you all right let’s go back to the episode anything else on exercise that you want to let’s talk about uh one last element here which is if you’re trying to build muscle mass uh let’s talk about the supplement or the what
[00:22:00] you recommend for building muscle mass right so we’ve talked about protein talked about 8 to one gram per body pound weight so I’m 150 pounds I’m taking 150 grams I’ll do that with a neutral Le shake and then a kachava shake and then some fish and then some chicken um and I attack my my protein um I don’t go I don’t eat uh red meat um for a number of reasons we can uh not talk about that right now but uh what are the other elements um uh creatin creatine other supplements protein I mean amino acids what are your thoughts there yeah so you know definitely like we talked about get enough protein your muscles are made of protein uh there’s other things you can do like creatine creatine is an energy source for your muscles uh your body is going to make creatine um because it’s so important but when it makes creatine
[00:23:02] it uses up a lot of um 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 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 um and it frees it up for your body to do other things with the methylation how much creatin uh should you take in terms yeah around five grams or so and and again creatine is really easy to get it’s kind of
[00:24:01] flavorless you can add it to any Shake put it in water uh very one of the easiest things you can take great what else definitely want to do that yeah you know looking at uh you could do free form amino acids if you want um but I think if you eat enough protein you’re probably good with that um and and then the other things to support your mitochondria I 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 co-enzyme 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 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
[00:25:02] we’ll talk about we’ll talk about peptides when we get to meds and supplements and 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 yeah so you know definitely keeping your hormones in an optimal range uh as we get older uh testosterone for men uh estrogen progesterone for women I think are really loow hanging fruit when it comes to longevity uh both of them support muscle mass bone mass and brain health cardiovascular health so that’s really a no-brainer Helen uh thank you for this conversation on diet and exercise uh when we get together next uh we’ll jump into sleep um our what we call our annual Fountain 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 dive into mindset and then we’ll talk about what’s different
[00:26:01] for Women’s Health as well which is an important subject because um uh for way too long um women have not had the differential attention and it’s been way too male oriented but that is changing and changing rapidly uh thank you for your Brilliance uh thank you for uh being one of the most extraordinary medical leaders in my life and uh uh those of you who are interested interested in learning more um you can get a a free copy of my longevity practices if you go to D andis.com longevity uh you can also get a daily AI uh email um there’s an AI I built that searches the world for the latest longevity breakthroughs um and if you go to longevity insider. org um you can sign up for free you get you know sort of what of the latest breakthroughs occurring today because we just an amazing period and then uh please check
[00:27:02] out fountainlife decom aw awesome Helen take care my friend thank you Peter such fun really enjoyed this by bye bye I want to take a moment to tell you about abundance 360 my yearr 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 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 compelling and abundant future for Humanity my MTP drives everything I do it guides me it inspires me my books my
[00:28:02] companies the X prises 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 of World Changers entrepreneurs investors philanthropists all of whom have an MTP and the moonshot we support each other in making a dent in the universe to positively uplift Humanity our mission at 830s 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
[00:29:02] of that I need someone to help support my MTP and moonshot then consider joining us submit your application at a30c that’s a36c see you there now back to our [Music] podcast