Siim Land Podcast

Епизоди

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  #512 Why Smart and Disciplined People Still Can't Stop Overeating - Charles Duhigg 17.07.2026 51мин

  Check out Bon Charge wellness products (Code SIIM for 15% discount): https://boncharge.com/siimlandCharles Duhigg is a Pulitzer Prize-winning journalist and bestselling author best known for The Power of Habit, which explores the science of how habits are formed and changed. His work combines psychology, neuroscience, and real-world case studies to help people build better habits, improve productivity, and create lasting behavior change.Timestamps:00:00 Intro00:43 How GLP1s change habit formation03:21 How GLP1s reduce food noise05:18 The 3 components of every habit08:41 Willpower versus biological mechanisms in weight loss11:46 Bon Charge sponsorship12:36 How eating less and being leaner makes me want to eat less food15:26 Revealed preferences vs stated preferences18:51 Window of self-awareness for changing habits19:21 How to start changing habits25:26 Building the mindfulness muscle through neuroplasticity28:46 Role of dopamine in habits30:56 How GLP1s influence addictions and addictive behavior32:56 Are people who need to use GLP1s just lazy36:31 How understanding the habit window can help you change habits39:01 Workout plan for creating habit windows40:41 Feeling less enjoyment after starting to use GLP1s45:21 Future areas of research in GLP1s and habit formation49:26 Understanding the power you have over your own lifeCharles Duhigg Instagram: https://www.instagram.com/charlesduhigg/Discover your health % and get your roadmap to Top 1% Health: https://www.skool.com/top1health/P.S. This is not professional medical advice and should not be taken as such. The creator of this video is not held accountable for your health. Consult your doctor first.
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  #511 The World's Healthiest Family (80-Year-Old and 6-7 Pullups) 04.07.2026 1ч 1мин

  Check out Bon Charge wellness products (Code SIIM for 15% discount): https://boncharge.com/siimlandTimestamps:00:00 Intro00:45 Who is the healthiest family in Singapore05:05 What made Tiat start his fitness program07:15 Tiat’s test for assessing biological age and fitness10:55 Bon Charge sponsorship11:45 How the Lim family ranked at the Longevity World Cup15:35 How Charlotte reached 6 pullups at age 8020:35 The importance of fitness for longevity24:10 Fit rx workout routine28:45 Why Singapore has one of the highest life expectancies in the world34:35 Nutrition habits41:40 Supplements51:45 Importance of making healthy food taste good56:20 Social media usernames for everyone58:15 What advice they wished they adopted soonerPullup Grandma Instagram: https://www.instagram.com/pullup_grandma/Yan Instagram: https://www.instagram.com/coachwhy_yan/Melody Instagram: https://www.instagram.com/melody_the_machineTiat Instagram: https://www.instagram.com/deaging.guru/Discover your health % and get your roadmap to Top 1% Health: https://www.skool.com/top1health/I tried the most popular HIIT training protocols: https://youtu.be/6Z4HikG4RFsP.S. This is not professional medical advice and should not be taken as such. The creator of this video is not held accountable for your health. Consult your doctor first.
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  #510 Q&A: Best Time to Eat Protein, Carbs, and Fats; HRV Improvement When Already Healthy; At What Age Does Your Body Start Declining 27.06.2026 54мин

  Check out Bon Charge wellness products (Code SIIM for 15% discount): https://boncharge.com/siimlandTimestamps:00:00 Intro00:13 How to improve HRV and resting heart rate if you’re already healthy and exercising06:03 Most optimal way to distribute protein, carbs, and fats12:17 Bon Charge sponsorship13:08 Thoughts on hyperbaric oxygen therapy for longevity17:31 Best ways to mitigate 8 hours of sitting20:30 At what age does the body start to get worse25:30 Methionine and glycine ratio from animal protein29:43 If you had Squamous Cell Carcinoma (skin cancer), what are some steps that you would take to mitigate its spread? Like while waiting for the removal surgery.31:26 Electrical muscle stimulation with occlusion training for muscle hypertrophy38:20 Best way to get rid of acne naturally40:58 Why my Instagram got deleted42:05 What’s something the longevity community spends way too much time worrying about47:43 I’m 30 and all my biomarkers are in top 10% - where should I focus on next50:55 What would I do if I got prediabetes tomorrow?Discover your health % and get your roadmap to Top 1% Health: https://www.skool.com/top1health/I tried the most popular HIIT training protocols: https://youtu.be/6Z4HikG4
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  #509 Siim Land: Health Optimization, Supplements & Longevity — What the Science Actually Says 20.06.2026 1ч 3мин

  Taken from my appearance at the Detached Podcast: https://youtu.be/aEuKyVFT93Y?si=bRtuQei0w7xo2s9N
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  #508 I Researched 100+ Supplements - Here's My Breakdown 12.06.2026 48мин

  Get The New Science of Supplements book: https://amzn.to/4ebe2LwTimestamps:00:00 Intro00:30 Top evidence-based supplements29:55 Supplements with the worst evidence34:25 Supplements that need more research47:58 Conclusion100 Supplements Ranked Tierlist Worst to Best: https://youtu.be/W8DZbYyuDmAStart rewinding your biological clock: https://www.siimland.co/courseP.S. This is not professional medical advice and should not be taken as such. The creator of this video is not held accountable for your health. Consult your doctor first.
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  #507 Siim Land: Most Important Longevity Biomarkers - Chris MM Health Podcast 06.06.2026 1ч 6мин

  This is a replay of Siim Land on Chris MM Health's YouTube channel: https://www.youtube.com/watch?v=vXpES7lty2Q Timestamps: 0:00 – Intro0:56 – Beating Bryan Johnson In Biomarkers4:00 – Longevity Escape Velocity Explained4:39 – Can Humans Live To 150+ Years?10:10 – Biological Age & Longevity World Cup12:34 – Biological Age Of 10 Years Old?!14:10 – Most Important Longevity Biomarkers16:35 – VO2 Max, Visceral Fat & Fitness19:28 – Pull-Ups, Strength & Longevity22:44 – Inflammation, hs-CRP & Aging24:12 – HbA1c, Insulin & Triglycerides31:01 – Body Fat, Exercise & Mortality Risk40:44 – SIIM LAND’s Diet & Whole Foods46:24 – Why Perfect Health Is Not Enough51:20 – Supplements: Glycine, Omega-3 & More
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  #506 Stanford Scientist: Why Aging Accelerates at 44 and 60 - Dr. Michael Snyder 29.05.2026 1ч 2мин

  Dr. Michael Snyder is a genomicist, professor, and former chair of genetics at Stanford University School of Medicine. He is the Director of the Center for Genomics and Personalized Medicine at Stanford University and a pioneer in precision medicine and multi-omic profiling.Check out Bon Charge wellness products (Code SIIM for 15% discount): https://boncharge.com/siimlandTimestamps:00:00 Intro00:26 Dr. Snyder’s paper that changes the way we look at aging05:46 Why aging accelerates after 44 and 6009:31 What’s good for young people might not be good for someone who’s old12:10 Metabolic changes that happen during aging15:57 How big of a role does genetics play in longevity21:57 What’s going to extend lifespan more: genetic engineering or lifestyle interventions27:37 What is Multi-omics31:10 Continuous glucose monitoring35:10 Different types of glucose spikers38:40 HRV tracking42:00 How collecting more data can predict your health risks47:48 Is tracking health preemptively bad52:25 What people should track about their health57:00 How the retina reflect systemic health risks59:45 Biological age clocksDr. Michael Snyder's lab website: https://med.stanford.edu/snyderlab/about.htmlStart rewinding your biological clock: https://www.siimland.co/course
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  #505 Siim Land: How I Ranked #1 in the Longevity World Cup and Lowered Biological Age by 21.1 Years 23.05.2026 1ч 41мин

  Siim Land returns as the current leader of the Longevity World Cup, to break down supplements, biomarkers, VO2 max, inflammation, sleep, and the difference between building health versus simply maintaining it.Watch on YouTube: https://www.youtube.com/watch?v=ogy7l0nka-Y
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  #504 How to Keep Your Skin Young Without Expensive Treatments - Dr. Alexis Ortega 09.05.2026 1ч 14мин

  Dr. Alexis Ortega is board-certified in longevity, regenerative and aesthetic medicine. He has a clinic Ad Astra in Barcelona, Spain.Check out Bon Charge wellness products (Code SIIM for 15% discount): https://boncharge.com/siimlandTimestamps:00:00 Intro00:55 How to counteract age-related loss of facial harmony aside from just wrinkles12:30 Does growth hormone change the face18:10 Bon Charge sponsorship19:17 What's the minimum effective dose of at-home skincare — the three things that actually move the needle?21:28 Retinoids24:05 Skin barrier support27:00 Effect of sun exposure on extrinsic skin aging31:02 Best evidence-based sunscreen ingredients34:34 List of best sunscreen ingredients36:00 Worst sunscreen ingredients37:45 Daily sunscreen vs using the UV index as a guide39:43 Do people overuse skincare products42:33 Castor oil, beef tallow and egg yolks for skin49:08 Are natural sunscreens effective49:59 If someone had unlimited money today, what are the most promising rejuvenation interventions actually available?51:08 What diagnostics Alexis would do with an unlimited budget54:30 Rejuvenation therapies Alexis would do55:18 Alexis approach to peptides56:00 Intravenous senolytics56:20 NAD injections57:14 What you can do now to practically extend lifespan59:40 Intravenous exosomes01:00:25 Therapeutic plasma exchange01:03:06 Stem cell therapy01:05:30 Gene therapies01:07:48 What biomarkers matter most for predicting long-term healthAlexis Ortega MD Instagram: https://www.instagram.com/alexis_ortega_md/
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  #503 Scientists Analyzed 400 Drugs — Only 14 Were Linked to Longer Life - Dr. Kevin Perez 01.05.2026 1ч 7мин

  Dr. Kevin Perez is a computational biologist working at the cutting edge of aging science and drug discovery. His work focuses on aging research, drug repurposing, and integrating complex multi-omics data to better understand how we can extend healthspan.Check out Bon Charge wellness products (Code SIIM for 15% discount): https://boncharge.com/siimlandTimestamps:00:00 Intro00:47 Kevin’s study about pharmaceuticals that are associated with reduced mortality10:17 Which class of drugs had reduced mortality13:07 Bon Charge sponsorship14:12 How Kevin researches longevity molecules16:37 Estrogen’s longevity effects17:37 How Kevin started researching dog aging25:32 Chemical reprogramming29:32 Kevin’s understanding of what causes aging34:52 Metformin vs SGLT2 inhibitors38:37 Erectile dysfunction drugs43:02 Over the counter supplements with longevity effects45:52 Biological age clocks50:02 What Kevin thinks is the best biomarker of aging54:32 Composite biological age vs combination of multiple markers59:32 Kevin’s new study plans01:02:52 What Kevin wishes he adopted soonerStart rewinding your biological clock: https://www.siimland.co/courseP.S. This is not professional medical advice and should not be taken as such. The creator of this video is not held accountable for your health. Consult your doctor first.
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  #502 What the Most Promising Longevity Drug Did for Humans - Dr. Brad Stanfield 24.04.2026 52мин

  Join our LONGEVITY Community: https://www.skool.com/longevity-societyTimestamps:00:00 Intro00:37 Why Brad crowd funded a rapamycin trial03:22 What Brad’s rapamycin trial found12:57 Why rapamycin blunted the effects17:17 Rapamycin effects on grip strength19:57 Rapamycin and immune effects21:47 Effects on biomarkers25:22 Brad’s thoughts on rapamycin moving forward31:52 Metformin exercise effects32:52 Other medicines with longevity potential36:37 Medicines that move the needle the most for people45:17 Will Brad do another study48:27 Brad on GLP-1sDr Brad Stanfield is a family medicine doctor in New Zealand: https://www.youtube.com/@DrBradStanfieldBloodwork for longevity panel discussion: https://youtu.be/7QONBQCpRJ0 My 2026 longevity routine: https://youtu.be/OceysodInIoStart rewinding your biological clock: https://www.siimland.co/course
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  #501 Sleep, Circadian Rhythm & What Actually Works (Q&A with Dr. Greg Potter) 17.04.2026 1ч 2мин

  Dr. Greg Potter has a PhD from the University of Leeds in sleep, nutrition, and metabolism. Check out Bon Charge wellness products (Code SIIM for 15% discount): https://boncharge.com/siimlandTimestamps:00:00 Intro00:45 Catchup02:05 Are circadian rhythms nature or nurture09:55 What’s ideal timing of sunlight exposure for circadian anchoring15:25 Bon Charge sponsorship 20:30 Does creatine increase DHEA or DHT levels25:50 Does creatine reduce sleep quality33:25 Greg’s new podcast36:15 Is more REM sleep better42:05 How to optimize REM sleep44:25 What % of different sleep cycles should we get (light, deep, REM)46:10 Is food processing good or bad52:45 Incline bed therapy55:20 Is it bad to use sleep herbs58:45 Does melatonin supplementation stop natural production01:01:15 What to do if you wake up at night and can’t fall back asleepGreg Potter YouTube Channel: https://www.youtube.com/@gregpotterphd
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  #500 After 25 Years of Brain Scans, Here’s What Separates High Performers - Dr. Andrew Hill 10.04.2026 1ч 6мин

  Dr. Andrew Hill has a PhD in Cognitive Neuroscience from UCLA and has extensive experience in the field of neurofeedback and QEEG. He founded the Peak Brain Institute. Check out Bon Charge wellness products (Code SIIM for 15% discount): https://boncharge.com/siimlandTimestamps:00:00 Intro00:45 — Andrew's new book Gifted and Tortured04:47 — Diagnosis vs resource-based brain optimization06:20 — The 12 core brain phenotypes07:57 — The stabilizer and supervisor: executive and sleep control10:23 — CEO and lifeguard phenotypes: hyperfocus, anxiety, and stuck thoughts12:41 — Language and auditory processing phenotypes14:53 — Bon Charge sponsorship16:00 — Phenotypes exist on a spectrum17:03 — Brain speed, memory, aging, and sleep-related brain fog20:15 — Interventions: sleep, meditation, supplements, and neurofeedback21:46 — The most common phenotypes Andrew sees26:30 — Supplements, stimulants, and nootropics29:24 — Why Andrew prefers training the brain over relying on meds32:26 — How accurate is self-diagnosis?35:12 — Sleep trackers, self-awareness, and measuring how you feel36:11 — Peak performance and flow states41:19 — Using phenotype to train smarter and recover better42:34 — Siim’s brain scan begins44:40 — What the brain map shows: fatigue, hyperfocus, and executive traits48:57 — Siim’s speed and focus test results53:20 — Andrew’s own brain phenotype and ADHD story58:20 — Can focus be trained?01:03:18 — Main takeaway: understanding your brain creates agencyDr. Andrew Hill YouTube channel: https://www.youtube.com/@DrHillMy 2026 longevity routine: https://youtu.be/OceysodInIoStart rewinding your biological clock: https://www.siimland.co/courseP.S. This is not professional medical advice and should not be taken as such. The creator of this video is not held accountable for your health. Consult your doctor first.
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  #499 Humans Aren’t Supposed to Live This Long (Grandmothers Might Explain Why) - Dr Kristen Hawkes 03.04.2026 1ч 19мин

  Professor Kristen Hawkes is a pioneering anthropologist whose work helped bring the grandmother hypothesis to the spotlight of human evolution research. Through fieldwork and evolutionary theory, she argued that older women may have played a crucial role in shaping the human life course, not just by living longer, but by helping feed and support grandchildren. That idea helped reframe menopause, longevity, and family cooperation as possible drivers of what makes humans distinct and what explains our longer lifespans.Check out Bon Charge wellness products (Code SIIM for 15% discount): https://boncharge.com/siimlandTimestamps:00:00 Intro01:05 How Kristen started to think about the paradox of grandmother longevity09:15 What accounts for variation in adult mortality across lifespan13:40 Difference in male and female longevity17:20 Why human babies are very dependent 20:05 Bon Charge sponsorship21:10 Dynamics of human social evolution and longevity23:05 How longer weening period in human babies contributes to our intelligence29:35 Weening and intelligence34:25 Evolutionary explanation for grandparents36:35 The contribtion of hunting success vs gathering to children size in Hadza47:05 Does the grandmother hypothesis make sense48:15 Role of DHA and seafood in human brain evolution51:35 Social hierarchy of grandparents in the Hadza56:01 Grandfathers01:08:35 Role of grandparents in the modern worldMy 2026 longevity routine: https://youtu.be/OceysodInIoStart rewinding your biological clock: https://www.siimland.co/course
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  #498 Lifestyle Adds 5 Years To Your Life, But This Determines the Rest (Physicist Explains) - Dr Uri Alon 28.03.2026 1ч 4мин

  Dr. Uri Alon is a physicist-turned-biologist, a professor at the Weizmann Institute, and one of the leading thinkers exploring how complex biological systems work. In this episode, we discuss his research on the effects of genetics, lifestyle, environment, and luck on human lifespan.Check out Bon Charge wellness products (Code SIIM for 15% discount): https://boncharge.com/siimlandTimestamps:00:00 Intro00:55 How big of a role does genetics play in longevity06:25 How important is lifestyle vs genetics08:25 How big of a role does lifestyle play in longevity12:55 Why is lifestyle less impactful than genetics15:25 Bon Charge sponsorship16:30 Genes of people who live to 11018:55 Why lifestyle matters a lot if you have bad genes21:45 What leads to aging22:45 What’s the maximum human lifespan25:20 Why nobody has lived over 122 yet27:05 Strategies to extend lifespan beyond normal34:05 What made Uri interested in longevity as a physicist36:25 Recurring patterns in human longevity and aging38:40 Simplest analogie for aging49:15 Surprising role of luck in longevity54:55 How to practically extend your lifespan59:30 What Uri needs to discover next about agingDr Uri Alon Lab YouTube channel with Systems Aging courses: https://www.youtube.com/@alonlab9733/videosMy 2026 longevity routine: https://youtu.be/OceysodInIoStart rewinding your biological clock: https://www.siimland.co/courseP.S. This is not professional medical advice and should not be taken as such. The creator of this video is not held accountable for your health. Consult your doctor first.
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  #497 The Complete Longevity Ranking: Lifestyle, Medicine, Biohacking 22.03.2026 53мин

  Join our LONGEVITY and ANTI-AGING Skool Community: https://www.skool.com/youthspan-society-9710/Timestamps:00:00 Intro00:36 Lifestyle bracket06:50 Lifestyle bracket winners11:47 Join my online community18:46 Medicine / pharmaceutical bracket19:20 Medicine /pharmaceutical bracket winners22:32 Geroscience bracket33:13 Geroscience winners35:00 Biohacking bracket40:16 Biohacking bracket winners43:04 Final 8 winners46:32 Final 4 winners49:23 Final 2 winnersVote yourself for the Longevity Bracket: https://www.optispan.life/longevity-bracketMy 2026 longevity routine: https://youtu.be/OceysodInIoStart rewinding your biological clock: https://www.siimland.co/course
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  #496 95-Year-Old Scientist Reveals the Nutrient Behind Human Brain Evolution - Dr Michael Crawford 14.03.2026 1ч 13мин

  Professor Michael Crawford is a renowned scientist and Director of the Institue of Brain Chemistry and Human Nutrition in Imperial College London. He’s known for his research demonstrating the essential role of omega-3s specifically DHA in brain development and human evolution. He’s been pioneering this research since the 70s and he’s 95 years old himself.Check out Bon Charge wellness products (Code SIIM for 15% discount): https://boncharge.com/siimlandTimestamps:00:00 Intro01:00 How Dr Crawford started researching DHA and omega-3s04:00 Relationship between DHA and brain structure across species07:00 How DHA drove the evolution of the human brain12:20 Did humans evolve because of hunting land animals or consuming seafood16:10 How a waxy fatty layer covering human babies makes us so different from other land animals 19:50 Bon Charge sponsorship20:50 How the early stages of human brain evolution might have looked like24:20 Why did DHA allow our brains to develop so well27:20 Declining IQ and brain health conditions31:00 Behavioral disorders and DHA34:05 Iodine and other nutrients for brain development36:55 Dr Crawford’s amazing cognition at the age of 9539:20 How much DHA would people need per day41:40 Is fish high in heavy metals46:40 Omega-3s from meat50:20 Plant-based omega-3s51:20 Bottleneck for cranial capacity for land animals54:55 Supplementing vs eating seafood56:20 Omega-6 vs omega-3s57:30 What needs to be done for fixing nutrition01:03:30 Can you catch up with lost brain development01:06:00 Are omega-3s easily oxidized01:07:35 Advice for young researchers01:10:05 Dr Crawford’s bookMy 2026 longevity routine: https://youtu.be/OceysodInIo100 supplements ranked: https://youtu.be/W8DZbYyuDmA?si=-QhWReblSJGdNoyi
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  #495 Inside the Search for a 300% Lifespan Breakthrough - Dr Ben Blue 06.03.2026 1ч 2мин

  Dr. Benjamin Blue is the Chief Executive Officer of Ora Biomedical, where he leads the company’s mission to develop therapies that target the biology of aging to prevent and treat disease. Dr. Blue holds a Ph.D. in Molecular Medicine and Mechanism of Disease (M3D) from the University of Washington School of Medicine and a B.S. in Biochemistry from the University of Oregon.Timestamps:00:00 Intro00:35 The Million Molecule Challenge to find the enxt longevity molecule05:15 How many molecules has Ora Biomedical tested06:45 Most remarkable results in life extension so far10:45 The process of finding life extension molecules16:05 What’s the maximum life extension seen17:15 Join our online community18:15 Common supplements seen to extend lifespan21:55 Disappointing molecules for life extension26:50 Aspects of health and longevity30:45 Investigating radiation in space and aging34:35 Likelihood of finding a molecule that extends lifespan by 200-300%41:05 How does it translate to humans48:25 Peptides effect on lifespan52:05 Bottleneck in the longevity science56:25 What compounds has Ben started taking himselfDr Ben Blue Twitter: https://x.com/benblueAKJoin our LONGEVITY and ANTI-AGING Skool Community: https://www.skool.com/youthspan-society-9710/My 2026 longevity routine: https://youtu.be/OceysodInIoStart rewinding your biological clock: https://www.siimland.co/course
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  #494 Longevity Experts Discuss Bloodwork - Panel with Dr. Brad Stanfield, Dr. Matt Kaeberlein, and Dr. Michael Lustgarten 27.02.2026 1ч 27мин

  Join our LONGEVITY and ANTI-AGING Skool Community: https://www.skool.com/youthspan-society-9710/Timestamps:00:00 Intro00:41 Experts framework for bloodwork03:41 What can bloodwork tell you about your health and what not18:21 Brad’s top 3 most useful biomarkers20:21 Matt’s top 3 most useful biomarkers21:11 Is testosterone testing worth it on the population level29:01 Michael’s top 3 most useful biomarkers31:46 Matt’s most misleading biomarker34:01 Brad’s most misleading biomarker34:41 Biological age tests37:22 Join my online community38:23 ApoB44:45 HDL cholesterol48:50 Is low LDL associated with increased mortality58:45 Blood sugar markers01:02:12 How important are glucose spikes01:12:12 How often should you take bloodtests01:15:35 Liver markers01:19:30 When you shouldn’t measure everything01:22:40 Galleri cancer blood test01:25:17 Cost of bloodworkMatt Kaeberlein PhD is a biogerontologist and professor at University of Washington: https://www.youtube.com/@UCSna7385c3Xg_4Too92NKMw Michael Lustgarten PhD is an exercise scientist and longevity researcher: https://www.youtube.com/@UCT1UMLpZ_CrQ_8I431K0b-g Dr Brad Stanfield is a family medicine doctor in New Zealand: https://www.youtube.com/@DrBradStanfieldMy 2026 longevity routine: https://youtu.be/OceysodInIo
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  #493 - 100 Exercises Ranked for Maximum Healthspan 21.02.2026 1ч 13мин

  Check out Bon Charge wellness products (Code SIIM for 15% discount): https://boncharge.com/siimlandTimestamps:00:00 Intro00:20 Zone 2 cardio01:20 Barbell back squat01:38 Pistol squats02:21 Split squats02:58 Deadlift03:26 Pullups04:40 Pushups05:44 Barbell row07:35 Dumbbell row07:42 Overhead press08:29 Dumbbell shoulder press09:01 HIIT09:35 Delt flies11:30 Incline bench press12:21 Decline bench press12:55 Dips13:14 Handstand pushups14:29 Bon Charge sponsorship15:31 Leg press16:36 Biceps curls17:05 Triceps extension17:19 Yoga17:45 Hamstring curls18:41 Knee extension19:00 Calf raises20:14 Hammer curls20:50 Wrist curls21:30 Farmer carries22:21 Trap shrugs22:41 Neck curls24:20 Good mornings25:41 Hanging knee raises26:11 Hanging leg raises26:58 Sprinting27:31 Deadhang28:18 Kettlebell swings28:59 Rope climb29:59 Front lever31:34 Planche33:05 Crunches34:00 Back extensions34:31 L-sit35:33 L-sit pullups36:40 Plyometrics37:11 Walking lunges37:46 Hip thrust38:28 Planking39:20 Cycling40:30 Soccer41:50 Basketball42:11 Volleyball42:50 Tennis43:19 Skating43:35 Skiing44:08 Mobility44:31 Gymnastics45:45 Hockey46:13 Weighted vest walking46:45 Track and field47:00 Golf48:00 Baseball48:35 Rowing48:50 Stair climber49:30 Jump rope49:51 Combat sports50:51 Stretching52:00 Burpees52:55 Box jumps53:30 Medicine ball53:58 Sled push / pull54:12 Sandbag54:55 Wood chopping56:10 Turkish get-up57:00 Muscle up57:40 Skin the cat58:39 Agility ladders59:28 Swimming59:55 Shadow boxing01:01:10 Animal flow01:01:55 Ab wheel rollout01:02:32 Front squat01:03:28 Stiff leg deadlift01:03:40 Chi ups01:04:08 Seal row01:05:00 Javelin throw01:05:30 Heavy throws01:06:28 Olympic weightlifting01:07:54 Walking01:08:18 Suitcase carry01:08:50 Bosu ball squat01:09:45 Assault bike01:10:10 Dancing01:10:47 Handstand01:11:15 Hiking01:11:45 ConclusionMy 2026 longevity routine: https://youtu.be/OceysodInIo100 supplements ranked: https://youtu.be/W8DZbYyuDmA?si=-QhWReblSJGdNoyi