#462 Cardio Faceoff: HIIT vs Zone 2 - Which One Is Superior with Exercise Scientist Kristi Storoschuk
Get Bon Charge (Code SIIM): https://boncharge.com/siimlandTimestamps:00:00 Intro00:18 Kristi’s new study on zone 2 cardio07:33 Does zone 2 provide unique mitochondrial benefits12:58 VO2 max15:18 Bon Charge sponsorship16:08 Why athletes do so much zone 2 training20:43 How much volume of exercise you need for mitochondrial adaptations25:43 Is zone 2 better than HIIT over a longer time period?32:38 How high heart rate for HIIT33:38 Training for athletes vs general population35:43 Too much high intensity training40:58 Why I do zone 2 training mostly44:18 The limited evidence about the optimal training protocol46:08 Did Kristi change her workout plan based on her research48:18 How long HIIT intervals are optimalKristi Storoschuk Instagram: https://www.instagram.com/krististoroschuk/
19 Jul 202553min
#461 Top Longevity Supplements Analyzed by PhD Experts - Dr Greg Potter and Dr Nicolas Verhoeven
Roundtable discussion with Dr. Greg Potter ( @gregpotterphd ) and Dr Nicolas Verhoeve ( @Physionic )Timestamps:00:00 Intro00:28 What supplements and/or pharmaceuticals we would give people05:58 Underrated longevity supplements08:35 Underrated medications13:40 The stupidest things we've done for health24:00 Omega-3 fatty acids (fish oil, algal oil) and longevity26:20 Vitamin D and longevity29:40 Do multivitamins affect longevity?34:45 Factors to consider when selecting longevity supplements50:50 The importance of when you take longevity supplements01:01:30 Supplement interactions with genetics, medications and lifestyle01:03:50 Longevity supplements and drugs that interfere with responses to exercise01:18:38 NAD+ -boosting supplements: effects on NAD+ and biomarkers of health and ageing01:34:00 Is resveratrol or pterostilbene good for longevity?01:39:40 Trigonelline and ergothioneine as alternative ways of raising NAD+01:41:30 Trace lithium as a longevity supplement01:44:20 (Calcium) AKG as a longevity supplement01:49:10 Glycine and glyNAC as longevity supplements02:04:20 Taurine as a longevity supplement02:09:35 Some longevity supplements might benefit vegans and vegetarians more02:13:35 Ergothioneine as a longevity supplement02:22:00 Might ergothioneine be a more effective way to increase NAD+?02:26:25 Astaxanthin as a longevity supplement02:31:05 Fatty15 and urolithin A02:35:50 The promise of nobiletin as a clock-enhancing supplementGreg Potter YouTube channel: https://www.youtube.com/@gregpotterphd Greg Potter PhD Instagram: https://www.instagram.com/gregpotterphd/Physionic Instagram: https://www.instagram.com/physionic_phd/ Physionic YouTube channel: https://www.youtube.com/@Physionic➡ Join our LONGEVITY and ANTI-AGING Skool Community: https://www.skool.com/youthspan-society-9710/
12 Jul 20252h 39min
#460 50 Minutes of Uncomfortable Truths About Fat Loss & Health No One Tells You
Join our LONGEVITY and ANTI-AGING Skool Community: https://www.skool.com/youthspan-society-9710/Timestamps:00:00 Intro00:58 How I started writing books04:28 Main keys of fat loss diets09:48 Supplements for fat loss10:33 Effects of diet sodas on fat loss13:48 Metformin effects on longevity17:38 How to optimize sleep23:33 Melatonin supplementation26:30 Calories and energy balance shortcomings30:15 Exercise32:25 Siim’s exercise plan38:45 Top tips for longevity based on research46:30 What’s next for me48:15 Advice for my younger selfCJ's YouTube channel: https://www.youtube.com/@shiftwithcj795 Top 15 supplements to take: https://www.youtube.com/watch?v=jrozJ6oMEjo&ab_channel=SiimLand
6 Jul 202550min
#459 Q&A: Collagen vs Glycine, How Much Alcohol is Healthy, How to Improve Kidneys, and Much More
Get Bon Charge (Code SIIM): https://boncharge.com/siimlandTimestamps:00:00 Can you get benefits of collagen with high dose glycine?02:53 High blood sugar levels and inflammation05:03 Why I eat kiwis before bed05:48 How much alcohol is healthy09:15 Can creatine and glycine increase kidney size10:33 Can a daily sauna be too much13:33 Bon Charge sponsorship14:24 Middle path between a perfect routine and realistic routine18:00 Is whey protein overrated19:54 Is mewing and face massage a scam22:40 My non-negotiable fat sources24:30 How to heal kidneys with high creatinine and low eGFR29:24 How to lose last bit of fat on the belly35:41 Routine for tendon injury recovery38:39 HRT after menopause41:01 Key point for face skin rejuvenationOrder my new book: https://www.amazon.com/dp/B0CW1B2XM1
29 Jun 202544min
#458 The Forgotten Role of Creatine and Exercise in Depression - Nicholas Fabiano, MD
Get Bon Charge (Code SIIM): https://boncharge.com/siimlandTimestamps:00:00 Intro00:45 Creatine and depression benefits07:15 Creatine and inflammation08:20 Traumatic brain injury10:53 Bon Charge sponsorship11:45 Creatine and anxiety13:35 Dietary creatine and depression15:00 Exercise and depression16:35 Why exercise improves depression21:00 Depression analogue to diabetes27:25 Why some people get depression whereas others don’t30:05 Different types of exercise for depression34:10 Exercise dependence43:50 Diet and depression49:10 Microplastics and depression55:00 Saffron and depression58:00 How to mitigate rising depression ratesNicholas Fabiano MD Twitter: https://x.com/NTFabiano
20 Jun 20251h 6min
#457 Top Oral Peptides for Tissue Regeneration and Healing
Order my new book: https://www.amazon.com/dp/B0CW1B2XM1Timestamps:00:00 Intro00:35 Peptide regulations in Australia and USA06:35 Peptides for repair and recovery10:35 Why Kyal got into peptides12:55 Oral peptides vs injectable ones19:35 BPC gut repair effects25:35 BPC joint effects27:10 The Wolverine stack for joints32:55 Brain peptides42:35 Creatine45:20 Epitalon48:05 Longevity therapeutics50:40 Effects of mold exposure54:45 Muscle building peptides58:10 Paraxanthine and caffeine01:06:25 MagnesiumCode SIIM for 15% off LVLup oral peptides: https://lvluphealth.com/pages/affiliate/siim-land?ref=SIIMLANDTop 15 Supplements: https://www.youtube.com/watch?v=jrozJ6oMEjo&pp=ygUQc2lpbSBsYW5kIDE1IHN1cA%3D%3D
13 Jun 20251h 12min
#456 Q&A at Vitalist Bay About Health and Longevity
Order my new book: https://www.amazon.com/dp/B0CW1B2XM1Timestamps:00:00 Intro00:18 How long do I want to live01:04 What improved my health the most02:46 Do I have a doctor04:15 Figuring out what's true about health09:18 What people get wrong about creatinine10:35 My predictions for longevity in the next 5-20 years12:38 How much do we spend on health tests a year14:25 What we track most frequently15:58 Experiment that caused my health the most harm21:50 How much healthy food do you need to eat28:31 Nutrition rule of thumb for beginners32:00 Protein and longevity38:05 Nootropics we use
7 Jun 202543min
#455 The Optimal Plan to Build Muscle & Lose Fat - Menno Henselmans
Order my new book: https://www.amazon.com/dp/B0CW1B2XM1Timestamps:00:00 Intro00:16 Surprising new research about muscle growth03:16 Surprising new research about diets08:16 How you need to train to build muscle18:26 Can you build muscle sprinting20:16 Compound lifts vs machines21:26 Do growth hormone and testosterone increase muscle24:26 Functional movements vs machines27:06 Training frequency30:46 Does cardio hinder muscle growth33:11 Weekly workout plan to follow36:46 Rest intervals between sets40:26 How much protein and fat you need47:01 Calorie surplus vs calorie deficit for muscle growth52:21 How many meals are optimal54:26 Body composition supplementsMenno Henselmans YouTube: https://www.youtube.com/@menno.henselmansMenno Henselmans Instagram: https://www.instagram.com/menno.henselmans/My evidence based longevity routine: https://youtu.be/4xkRcfeGDoo
30 Mai 20251h
