Siim Land Podcast

Brady Holmer, a science writer and researcher with a Master's in Human Performance, dives into the benefits of heat acclimation and sauna use for fitness and longevity. He discusses how heat exposure can enhance performance, emphasizing its unique recovery properties and potential to improve VO2 max. Brady explores the optimal frequency and duration of sauna sessions, the impact on cardiovascular health, and offers insights on cold exposure. He also highlights the importance of hydration and the intriguing links between sauna use and longevity.

Join longevity educator Siim Land and Dr. Joy Kong as they delve into the fascinating world of longevity testing. Siim shares insights on important health metrics like VO2 Max, blood tests, and hormone testing, emphasizing the significance of actionable results. They also discuss innovative topics such as microbiome assessments, the impact of microplastics, and the limitations of food sensitivity testing. Siim highlights the value of comprehensive health retreats, incorporating advanced screenings and therapies for optimizing overall well-being.

Dr. Mark Tarnopolsky, a mitochondrial expert and Professor at McMaster University, shares fascinating insights on aging and longevity. He explains how mitochondria influence health, detailing the role of oxidative stress and exercise in longevity. Mark advocates for endurance training as the most effective way to extend lifespan and discusses the benefits of tailored antioxidant combinations. He also emphasizes the importance of nutrition for mitochondrial health and offers intriguing perspectives on resistance training and supplementation.

Dr. Tyler Panzner, a physician and genetics expert, delves into the fascinating world of longevity genes and what centenarians can teach us. He breaks down the genetics of a 117-year-old woman, exploring resilience, immunity, and the surprising protective role of short telomeres. The conversation touches on the FOXO3 gene's link to stress resilience and discusses gene editing, the risks of telomerase activation, and how genetics can personalize longevity strategies. Panzner emphasizes the importance of integrating genetic insights for tailored health interventions.

In this engaging discussion, Siim Land, an Estonian biohacker and longevity coach, delves into the fascinating world of life extension. He shares insights on the importance of diet diversity and personal biomarkers, emphasizing that one-size-fits-all diets are outdated. Siim cautions against trendy substances like rapamycin and discusses a recent FOXO3A study that hints at reversing biological aging. He also explores the balance between mental well-being and physical health, while speculating on the future of genetic enhancements and the realistic odds of attaining immortality.

Dive into the fascinating world of health insights, where the impact of exercise on inflammation is explored. Discover the intriguing research on melatonin megadosing and its gaps in clinical evidence. The podcast compares popular supplement brands and reveals the true value of Urolithin A. Caffeine's effects on brain aging are discussed, alongside sleep debt strategies that suggest catch-up sleep can help. Finally, learn about cultivating a healthy relationship with food that appreciates occasional indulgences.

Dive into the world of longevity supplements with a ranking from best to worst! Discover how taurine can enhance metabolic health and the mixed evidence surrounding metformin. Learn about the potential of omega-3s for heart health and why glycine is considered a safe longevity win. Siim unpacks the roles of resveratrol, curcumin, and NAC, while critically assessing the impact of vitamins and herbal extracts. From joint support supplements to the role of lithium in water, this discussion offers a deep dive into what could help extend your lifespan!

Chris Dancy is called 'the most connected man on Earth' because of his pioneering use of technology in everyday life and health optimization.Check out Bon Charge wellness products (Code SIIM for 15% discount): https://boncharge.com/siimlandTimestamps:00:00 Intro00:23 Why Chris is the most connected man on earth03:38 How Chris used technology to lose weight and get healthy08:43 How technology changes the human experience in the future10:43 Best tools 16:28 The technology Renaissance period20:43 Bon Charge sponsorship21:38 Implants24:18 Hacking time33:28 Meditation and mindfulness36:48 Does time go by faster if you’re stuck in daily routines47:38 How Chris’ perception of time has changed as he got older52:43 Will virtual reality extend perception of lifespan59:03 How to make technology better for your healthChris Dancy website: https://www.chrisdancy.com/

Josh Mitteldorf, PhD, is a physicist turned aging researcher and the author of "Cracking the Aging Code." He explores why aging may be a programmed process shaped by evolution, diving into concepts like caloric restriction, telomere shortening, and altruistic cell death. Mitteldorf discusses species that exhibit negligible aging, the role of insulin in lifespan, and the potential of exosomes for rejuvenation. He also touches on the ethical implications of life extension and shares practical longevity tips, offering a fascinating glimpse into controlling our biological clock.

Get my free bloodwork cheat sheet: https://www.siimland.co/bloodwork-cheat-sheetTimestamps:00:00 Intro00:32 Resting heart rate02:27 hsCRP03:32 VLDL03:52 LDL particle count04:31 Homocysteine 05:26 Respiratory rate06:30 VO2 max07:36 Body fat percentage09:18 BMI11:57 HRV14:14 Waist circumference and waist to hip ratio16:00 Visceral fat mass and liver fat18:42 White blood cells20:35 Albumin21:11 Muscle mass22:40 Grip strength24:15 Appendicular lean mass index25:31 Creatinine27:55 eGFR29:20 Cystatin C29:32 Biological age tests31:45 Speed of aging test32:45 Phenoage34:25 Bone density36:00 Lung force36:59 Lp(a)38:15 Oxidized LDL39:00 Testosterone43:40 SHBG45:22 Estradiol (E2)46:42 Resting metabolic rate49:00 Body temperature51:48 Liver enzymes (ALT, AST, GGT, ALP)53:14 ApoB55:10 IGF-157:30 ApoA59:30 Calcium score in the arteries (CAC)01:00:46 Carotid intima media thickness (CIMT)01:03:18 Iodine01:05:09 Thyroid hormones (T3 and T4)01:08:00 Progesterone and pregnenolone01:08:51 Thyroid-stimulating hormone (TSH)01:09:47 BNP (cardiac stress)01:10:22 Hemoglobin01:11:22 Iron and ferritin01:12:56 Uric acid01:13:49 HDL cholesterol01:14:53 HbA1c01:15:39 Fasting insulin01:15:58 Fasting glucose01:17:23 Fructosamine01:18:11 Triglycerides01:19:07 Omega-3 index01:20:26 Omega-6-to-3 ratio01:21:01 Red cell distribution width (RDW)01:21:22 Platelets01:22:22 Mean corpuscular volume (MCV)01:22:39 LDL cholesterol01:23:18 Mean corpuscular hemoglobin (MCH)01:23:33 Blood urea nitrogen (BUN)01:23:57 DHEA-S01:24:52 Vitamin D01:26:07 HOMA-IR01:26:26 Red blood cells01:26:38 Hematocrit01:27:01 Erythrocyte sedimentation rate (ESR)01:27:38 LP-PLA201:28:15 Electrolytes01:29:09 Total cholesterol01:29:23 B vitamins01:30:29 Total iron binding capacity (TIBC) and transferrin saturation01:31:00 Heavy metals01:32:48 Microplastics01:34:54 Cortisol01:36:10 TNF-alpha01:36:50 How much can you lift?01:39:22 Cooper test01:40:25 Microbiome diversity01:42:08 Conclusion100 supplements ranked worst to best: https://youtu.be/W8DZbYyuDmA