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