Join our LONGEVITY and ANTI-AGING Skool Community: https://www.skool.com/youthspan-society-9710/

Timestamps:

00:00 Intro

00:15 Zone 2 cardio

01:44 Napping

03:03 Walking

05:09 Polyphasic sleeping

06:47 Mouth breathing

07:52 Soleus pushups

09:40 Stretching

11:10 Mobility

12:03 Yoga

13:20 HIIT

14:20 Sprinting

14:48 Plyometrics

16:12 Morning sunlight

17:05 Evening sunset

17:52 Blocking out blue light

19:12 Red light therapy

20:37 Infrared light

21:43 Supplements

23:30 Education

25:20 Problem solving

26:14 Weight lifting

26:56 Bilingualism

27:10 Sunbathing

28:54 Tanning beds

30:06 Coffee and teas

31:28 Low carb diet

33:26 Low fat high carb diet

34:04 Vegan diet

34:36 Vegetarian diet

35:00 Carnivore diet

37:07 Paleo diet

37:45 Calisthenics

39:15 Mediterranean diet

40:20 Sugar diet

40:58 Hydration

41:42 Smoking

42:00 Alcohol

43:40 Vaping

44:00 Mouth tobacco

44:35 Hyperbaric oxygen therapy (HBOT)

45:40 Sauna

47:09 Total plasma exchange

47:53 Meditation

48:49 Religion

50:10 Purpose

51:30 Mindfulness

52:14 Intermittent fasting

53:15 Low calorie diet

55:40 If it fits your macros diet

57:30 Pet ownership

58:57 Marriage

01:00:57 Ice bath

01:01:57 Having children

01:03:29 Social health

01:04:23 Having fun and play

01:04:40 Mental health

01:05:03 Extended fasting

01:07:07 Forest bathing

01:08:02 Fasting mimicking diet

01:09:10 Juice fasting

01:09:41 Dry fasting

01:11:16 Protein restriction

01:12:17 Hot baths

01:13:40 Time-restricted eating

01:14:10 Circadian mismatch

01:14:50 Sleep consistency

01:15:23 Chronic stress

01:16:00 Junk food

01:16:25 Water filtration

01:16:50 Air filtration

01:17:00 Outdoor pollution

01:17:20 Sitting lifestyle

01:17:43 Sleep 7-8 hours

01:18:09 Regular bloodtests

01:18:40 Continuous glucose monitoring

01:19:19 Exercise snacks

01:19:57 Standing workdesk

01:20:53 Nasal breathing

01:21:03 Breathing exercises

01:21:38 Recreational drugs and weed

01:22:26 Peptides

01:23:30 HRT & TRT

01:27:04 Sleep 4-6 hours

01:27:28 Stem cell therapy

01:28:17 Team sports

01:28:40 Steroid cycle

01:29:10 Grounding

01:29:32 Mouth taping

01:29:51 Artificial sweeteners

01:31:30 Hypochondria

01:33:50 Overview

My 2025 supplement list guide: https://www.siimland.co/supplement-list-2025

100 supplements ranked: https://youtu.be/W8DZbYyuDmA?si=-QhWReblSJGdNoyi

Get to top 1% health: https://youtu.be/8M9uHhFf26c

Start rewinding your biological clock: https://www.siimland.co/course

Check out Bon Charge wellness products (Code SIIM for 15% discount): https://boncharge.com/siimland

Timestamps:00:00 What level of sports performance is unhealthy04:15 How much protein is bad for aging and longevity11:45 Bon Charge sponsorship12:45 Do I want to reach the longevity escape velocity16:40 Absorbing supplements through the skin18:40 Optimal level of testosterone for longevity22:50 Should you cycle supplements on and off27:26 How I managed to follow a healthy lifestyle in my 20s31:07 How much red light therapy can you do per day33:10 Role of stress in longevity39:35 What to do against smog and air pollution43:50 Training fast twitch muscle fibers instead of lifting weights48:30 My all out supplement stack

100 supplements ranked: https://youtu.be/W8DZbYyuDmA?si=-QhWReblSJGdNoyi

Jon Berner, MD PhD is a board certified Psychiatrist from Seattle with 27 years of experience. He's also published several scientific papers.

Check out Bon Charge wellness products (Code SIIM for 15% discount): https://boncharge.com/siimland

Timestamps:00:00 Intro00:20 Why Dr Berner became interested in lithium04:50 Lithium’s benefits in Alzheimer’s and dementia10:50 Lithium’s effects on mTOR and autophagy12:50 Bon Charge sponsorship13:40 Clinical evidence for lithium in dementia18:20 What’s the optimal dose for lithium26:25 Lithium for bipolar and hyperactive brains29:25 Lithium as potential treatment in neurodegeneration31:55 Lithium’s effects on kidneys34:20 Personal experience with taking lithium40:40 Is it safe to take lithium prophalactically over the counter47:55 Rapamycin synergy with lithium51:45 AI and human development

Dr Berner's practice: https://www.woodinvillepsychiatric.com/

100 supplements ranked: https://youtu.be/W8DZbYyuDmA?si=-QhWReblSJGdNoyi

Check out Bon Charge wellness products (Code SIIM for 15% discount): https://boncharge.com/siimland

Yip (Zico) Tszho is the Chief Executive of Lonvi Biosciences, a longevity-drug start-up, in Shenzhen, China. They're developing pharmaceuticals for extending human lifespan. We discuss their first senolytic called PCC1.

Timestamps:00:00 Intro00:15 Articles about a pill making people live to 15002:50 What is PCC1 and how is it made07:10 How much can targeting senescence extend lifespan12:25 Bon Charge sponsorship13:15 Dose of PCC1 for senolytic and senomorphic effects18:30 PCC1 extending lifespan in mice by 9.4%23:20 Absorption rate of PCC1 and other senolytics27:10 Senolytics for young vs old age31:10 Human study on PCC134:40 What’s the optimal dose for senolytics38:05 Biomarkers of cell senescence40:10 Senolytic benefits on skin and retina46:35 What’s going on in Chinese longevity science52:10 Future direction of PCC1PCC1 studies: https://lonvibio.com/pages/science

Check out Bon Charge wellness products (Code SIIM for 15% discount): https://boncharge.com/siimland

Brady Holmer is a science writer and researcher with a Master's degree in Human Performance from the University of Florida

Timestamps:00:00 Intro00:40 Why heat acclimation has performance benefits08:10 How to train heat acclimation12:40 Bon Charge sponsorship13:30 Benefits of the sauna for fitness18:25 Saunas and injury recovery22:30 Cold exposure and exercise performance26:45 Cooling down during and before exercise31:40 How often to train heat acclimation and sauna37:05 Sauna and HRV38:10 How long to stay in the sauna41:15 Electrolytes and dehydration acclimation46:25 Differences between men and women in heat acclimation47:00 Does heat acclimation have longevity benefits49:05 Does cold exposure have longevity benefits54:30 Which research should be done more on heat acclimation

First podcast with Brady about VO2 max: https://youtu.be/xLDaFhN6h8I

Brady Holmer Twitter: https://x.com/B_Holmer

Brady Holmer website: https://www.bradyholmer.com/Start rewinding your biological clock: https://www.siimland.co/course

Join our upcoming retreat in January 2026: https://www.siimland.co/retreat

Timestamps:Introduction (00:00)Discussion on longevity clinics and testing (01:52)Essential health tests and biomarkers (05:45)Improving VO2 Max and cardiovascular health (11:28)Blood tests and metabolic health (16:42)Hormone tests and longevity (21:35)Microbiome tests and toxicity (26:55)Microplastics and environmental toxicity (32:14)Food sensitivity testing (39:01)NAD testing and energy metabolism (41:50)Comprehensive health retreat (49:29)

Dr. Joy Kong Youtube channel: https://www.siimland.co/retreat

Dr. Mark Tarnopolsky is a Professor and Division Head of Neuromuscular and Neurometabolic Disorders in the Department of Pediatrics at McMaster University. He completed a PhD in Cell Biology and Metabolism in 2001.

Check out Bon Charge wellness products (Code SIIM for 15% discount): https://boncharge.com/siimland

Timestamps:00:00 Intro00:25 What are mitochondria03:55 Mitochondria in aging and longevity06:00 Oxidative stress, inflammation, and longevity09:30 Antioxidants and benefits of exercise12:40 Bon Charge sponsorship13:30 Who should take antioxidants21:30 Mark’s antioxidant cocktail study24:30 Why is exercise the best thing for your mitochondria30:35 How endurance training shapes the mitochondria35:10 High intensity interval training36:50 Role of mitochondria in muscle loss42:00 Nutrition for mitochondrial health46:50 Supplements for mitochondrial health53:35 Stimulating mitophagy

Dr Mark Tarnopolsky research page: https://scholar.google.com/citations?user=4jhi_KkAAAAJ&hl=en

Check out Bon Charge wellness products (Code SIIM for 15% discount): https://boncharge.com/siimland

Timestamps:00:00 Intro00:48 The genetics of a 117-year-old woman08:16 Resilience, immunity and longevity14:33 Muscle building genetics19:33 FOXO3 and stress resilience24:53 FOXO3 gene editing32:08 Can telomere lengthening be harmful to some individuals38:58 IGF-1 and growth hormone and longevity50:08 Genetically short sleepers54:38 What you should know about your longevity genes

First podcast with Tyler about genetics and supplements: https://youtu.be/9GLbTEYewUs

Tyler Panzner channel: https://www.youtube.com/@drtylerpanzner

Timestamps

0:00 – Introduction

4:12 – Humans adapt, and that changes the rules

9:58 – Diet diversity, sensitivities, and n of 1

16:51 – Assess first: biomarkers that predict disease risk

18:27 – Fixing sleep, movement, diet, environment

22:47 – Caution on rapamycin, metformin, methylene blue

25:54 – FOXO3 stem-cell study and what it means

37:15 – Mindset and willpower as real enhancers

41:44 – TMG, astaxanthin, melatonin, creatine

47:09 – VO2 max priorities and performance trade-offs

48:51 – Balancing fitness with joy and purpose

53:18 – Biomarkers mediate risk more than labels

1:01:00 – 2030–2040: what is realistic

1:04:02 – Immortality probabilities and living well now

Julian Issa video podcast: https://youtu.be/vV8yMVGLG6Y?si=XiLxOx0bSSM-xT-v

Check out Bon Charge wellness products (Code SIIM for 15% discount): https://boncharge.com/siimland

Timestamps:

00:00 Does exercise increase inflammation

03:03 Melatonin megadosing research

04:23 NOVOS vs Blueprint VS DoNotAge

07:44 Hidden things that contribute to my health

12:14 Bon Charge sponsorship

13:05 How to improve night shift work

15:40 Supplements to take before the sauna

17:15 Does caffeine age the brain

19:34 Can you make up for lost sleep

20:40 Thoughts on Urolithin A

23:14 Doing too much for longevity

27:59 How to stop waking up at 3AM

30:57 How much sodium do I consume

33:20 Do sleep supplements blunt natural sleep

37:07 Inflammation in longevity

41:23 Importance of good relationship with food