40+ Fitness Podcast

Episodes

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  Move Better, Hurt Less with Dean Pohlman 11.08.2026 36m

  Mobility, your ability to move a joint through its range using your own strength, matters more for men over 40 than passive flexibility, and rebuilding it is what lets you keep squatting, lifting, and moving through daily life without pain. In this episode I talk with Dean Pohlman, founder of Man Flow Yoga and author of Yoga Fitness for Men, about why sitting all day leaves most of us with mobility deficits that gym work alone won't fix. We get into the real difference between flexibility and mobility, why knee pain usually starts at the hips, core, and ankles, and the simple daily habits that keep you moving well as you age. Time Stamps: 03:59 Why yoga feels time-intensive 07:42 Why men feel out of place in yoga classes 09:51 Flexibility vs. mobility explained 12:15 The everyday movements that need mobility 13:33 Why mobility work is essential, not a bonus 14:41 Benefits beyond mobility: breathing, balance, pain relief 17:39 What makes Man Flow Yoga different 21:02 Why you shouldn't quit squats at 40 23:38 Knee pain starts at the hips, core, and ankles 25:30 Allan's ankle injuries and the mobility fix 27:16 Building yoga and strength into a weekly routine 29:33 Dean's 3 wellness strategies: mobility, mindfulness, connection Links: Dean Pohlman on YouTube (Man Flow Yoga): https://www.youtube.com/user/ManFlowYoga Man Flow Yoga app and membership: https://manflowyoga.com/join Better Man Podcast on Instagram: @bettermanpodcast Dean's book, Yoga Fitness for Men: https://amzn.to/4hJuZz5 Coach Allan's daily wellness tips newsletter: https://40plusfitness.com/tips The Wellness Roadmap (Coach Allan's book): https://amzn.to/3U1xEdn      
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  The Fight No One Scheduled: GLP-1s vs. Peptides 04.08.2026 29m

  On this episode of the 40+ Fitness Podcast, Coach Allan breaks down the fight playing out right now in Washington, DC, between GLP-1 medications and peptides. The two keep getting mentioned in the same breath, but they sit on opposite sides of the evidence line. GLP-1s like semaglutide and tirzepatide are tested medications with known dosing and documented side effects. Peptides like BPC-157 and TB-500, the so-called Wolverine stack, are not approved for human use and live in a gray market built mostly on rat studies and anecdote.  Coach Allan walks through the recent FDA Pharmacy Compounding Advisory Committee panel that recommended approving 6 of 7 peptides even after the agency's own scientists raised safety concerns, and he points out what it means for you. Time Stamps: 02:54 GLP-1s and peptides, framing the fight 04:26 Peptides and the gray market 05:20 The cheating debate around weight-loss drugs 06:07 The peptides: AOD-9604, BPC-157, TB-500 07:00 Branding and hype: the Wolverine stack 08:50 How both sides market GLP-1s and peptides 09:54 RFK Jr. and what the FDA is for 11:04 Follow the science, not the phrases 12:57 Off-label prescribing and thin peptide data 14:34 Gray market and inconsistent manufacturing 15:47 The FDA compounding panel meets 16:32 FDA scientists warn against approval 17:43 The panel's conflict of interest and 6-of-7 recommendation 19:50 The Joe Rogan ivermectin parallel 22:20 Peptides, cancer risk, and personal caution 23:11 The N=1 experiment and its limits 26:33 Making the decision that's right for you   Links - Work with Allan one-on-one (a few coaching slots are open right now): coach@40plusfitness.com - 40+ Fitness: https://40plusfitness.com
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  Why Rest Won't Fix Your Knee or Back Pain with Dr. Tom Walters 28.07.2026 37m

  Summary Dr. Tom Walters, a board-certified orthopedic physical therapist and the founder of Rehab Science, returns to talk through two of the most common complaints after 40: knee pain and back pain. We get into why rest alone rarely fixes either one, how cartilage actually gets its nutrients through movement, and how to tell a tendon problem from something deeper in the joint. Tom explains load management, the real reason most aches show up without a specific injury, walks through the red flags that mean you should see someone for back pain, and covers how stress and sleep feed into chronic pain. He also shares his three tactics for staying well: social support, exercise, and sleep. Key Point Timestamps 05:01 The Rehab Science book series and why it was split by body region 07:09 Why knee and back pain are so common after 40 10:05 Telling a tendon problem from a cartilage problem 13:40 Managing flare-ups with rest, heel slides, and gentle mobility 16:17 Load management: why most pain is too much too soon, or too little 19:29 Red flags in back pain that mean see a professional 24:19 Chronic pain, nociplastic pain, and neuroplasticity 26:39 How stress can trigger and sustain back pain 29:51 Nerve pain and sciatica, and how treatment differs 32:47 Sleep, social support, and exercise for staying well Links Dr. Tom Walters / Rehab Science: Website: https://rehabscience.com Instagram: @rehabscience (https://www.instagram.com/rehabscience/) YouTube: search "Rehab Science" Books: the Rehab Science series, on Amazon and Barnes & Noble Rehab Science app (rehab programs by body region) Coach Allan / 40+ Fitness: Daily wellness tips newsletter: https://40plusfitness.com/tips  
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  Your Metabolism Isn't Broken After 40 - with Eric Bach 21.07.2026 43m

  On episode 756 of 40+ Fitness, Coach Allan sits down with Eric Bach, entrepreneur, coach, and author with over 16 years of experience helping thousands of former athletes and executives get lean, strong, and look great naked, without sacrificing all their time to the gym. Think your metabolism is "broken" after 40? Think again! Eric breaks down why age isn't to blame for stalled progress, dispels common calorie myths, and reveals why relentlessly executing the basics will always beat chasing shiny new trends. We'll dive deep into the realities of metabolic adaptation, the pitfalls of over-restrictive diets, and why how you train matters just as much as what you train; especially when it comes to joint health, tempo, and avoiding injuries as you age. Time Stamps: 04:22 Understanding metabolism changes 08:48 Effects of aggressive dieting 12:59 Challenges with calorie counting 14:44 Challenges of Fitness Trackers 19:17 Warm-ups for all clients 20:22 Sticking to workout fundamentals 26:03 Training with proper tempo 27:27 Importance of Controlled Exercise Tempo 31:38 Benefits of online vs in-person coaching 36:35 Starting online coaching business 38:48 Balanced fitness and nutrition tips https://www.instagram.com/bachperformance/ https://substack.com/@bachperformance  
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  Lose Fat, Keep Your Strength with Tyler Harnett 14.07.2026 37m

  On episode 755 of the 40+ Fitness podcast, we're joined by Tyler Harnett, a former super heavyweight powerlifter, strongman, and rugby forward turned strength coach who specializes in helping people over 40 lose fat without sacrificing the strength they've worked hard to build. Tyler shares his personal journey from "Mr. Big Guy" to dropping over 80 pounds while maintaining his power, and dives into the mindset, nutrition, and training strategies crucial for making lasting changes as we age. He talks about the all-important identity shift, why periodizing both your training and nutrition matters, and how to stay strong even when your joints start "barking." Time Stamps: 05:09 Finding success with phased training 09:49 80s fitness and workout tips 11:47 Coaching women's football in Vegas 15:03 Struggling against Dallas defense 17:46 Dealing with exercise pain 21:20 Training for longevity and health 25:55 Periodizing diet and fitness routines 28:28 Tweaking diet and solving problems 29:57 Fitness advice for 40 plus 33:15 Grandma's journey to strength training https://tylerharnett.com/rebuild-blueprint 
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  Unlearn your chronic pain with Dr. Howard Schubiner 07.07.2026 40m

  On episode 754 of the 40+ Fitness podcast, Coach Alan dives into the revolutionary science behind chronic pain with internist, pediatrician, researcher, and educator Dr. Howard Schubiner. Explore why pain isn't always the simple result of an injury or structural issue, and how understanding the brain's role in pain can be a game-changer for those who suffer from chronic conditions like back pain, migraines, fibromyalgia, and even long Covid. Discover the concept of "neuroplastic pain," why traditional medicine sometimes misses the mark in diagnosing and treating pain, and learn the key steps to unlearning chronic pain and reclaiming your active, healthy life after 40. Get the free Pain Playbook Guide at 40plusfitness.com/pain. Time Stamps: 03:41 Challenging pain assumptions 07:51 Emotional pain causes physical pain 09:46 Understanding brain neuroplasticity and adaptation 13:39 Study on neuroplastic vs. structural pain 17:13 Understanding neuroplastic pain conditions 20:53 Debating Long Covid Causes and Treatments 24:23 Pain reprocessing therapy steps 27:40 Addressing Emotional Pain 30:16 Embracing Change After Hardship 33:33 Exploring alternative pain solutions 36:23 Understanding and Managing Headaches https://unlearnyourpain.com Get the free Pain Playbook Guide at 40plusfitness.com/pain.
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  How to Eat After 40: 3 Meals, More Protein, Less Hunger - Autumn Bates 30.06.2026 38m

  On episode 753 of 40+ Fitness! Today, Coach Allan sits down with clinical nutritionist Autumn Bates to dive deep into how our approach to eating needs to change as we age, especially after 40. Tired of hearing conflicting advice about calories, macros, and meal frequency? Autumn Bates shares a science-backed, practical framework that steers away from micromanaging every calorie and instead focuses on a bigger-picture approach to nutrition. In this episode, we explore what real satiety means and how our hormones drive hunger and fullness, why three balanced meals can support both gut health and weight management, and why prioritizing high-quality protein can make eating well simpler—and far more satisfying. Time Stamps: 05:54 Discussing healthy eating habits 09:15 Understanding hunger and satisfaction 13:54 Debating meal frequency for health 18:07 Benefits of Meal Timing 20:58 Benefits of Intermittent Fasting 22:00 Meal planning with essential nutrients 28:07 Understanding protein quality basics 29:26 Discussing recipes and food plan 33:22 Balancing nutrition and enjoyable treats https://autumnellenutrition.com/ 
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  Your 21-Day Make-It-Stick Fitness Plan 23.06.2026 37m

  On episode 752 of the 40+ Fitness, Coach Allan guides you through the critical challenge of making your fitness journey stick, especially during those pivotal first three weeks—what he calls the notorious "week three quit." Drawing from his personal experiences and coaching expertise, Coach Allan shares a practical, step-by-step 21-day plan designed to help you build lasting motivation, cultivate accountability, and set the right foundation for sustainable change. Time Stamps: 05:13 Building motivation through accountability 08:26 Building a 21-day foundation 13:27 Choosing between coach and peers 16:50 Small, simple actions for success 17:36 Creating a daily routine 23:26 Motivation challenges in week three 26:30 Setting and Adjusting New Goals 29:41 Adjusting daily habits and routines 33:48 Forming Habits and Self-Management
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  How to Try Again and Finally Make Change Stick — Steve Kamb (Nerd Fitness) 16.06.2026 48m

  On episode 751 of the 40+ Fitness Podcast, Coach Allan sits down to discuss restarting a health and fitness regimen with Steve Kamb, the founder of Nerd Fitness. The conversation focused on how to create lasting change in health and fitness, especially for individuals over 40 facing the unpredictable realities of life. One concept discussed was the "back to normal fallacy"—the tendency to believe that perfect circumstances are just around the corner and that change will be easier then. A key theme that emerged was embracing failure as a normal, even necessary, part of progress, and recognizing that setbacks offer valuable lessons rather than defining personal worth. The discussion explored the PACT framework (Pause, Accept, Change, Try), offering a practical system for navigating obstacles and trying again with self-compassion and flexibility. Several points were raised, including the importance of setting realistic expectations, using strategies like "strategic half-assing" for sustainable progress, and learning to accept imperfections as part of a meaningful, successful journey. Time Stamps: 03:29 Introducing Steve Kamb of Nerd Fitness 09:19 Steve's fitness journey and insights 12:53 Learning from past mistakes 15:39 Writing and editing the book 17:54 Importance of Pausing and Reflecting 23:20 Trying a 30-day diet plan 25:02 High expectations and personal growth 29:03 Finding joy in healthy habits 31:43 Jody's Journey and Resilience 36:07 Kintsugi and life philosophy 38:22 Breaking my favorite mug 40:48 Strategically half-assing workouts https://howtotryagain.com  https://40plusfitness.com/stick 
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  How to stay motivated and stop quitting after week 3 09.06.2026 55m

  On episode 750 of the 40+ Fitness Podcast, Coach Allan discusses motivation. The conversation focused on the deeply personal journey of navigating health setbacks, life changes, and the pursuit of lasting motivation. One concept discussed was the cycle many face when starting a fitness regimen, often quitting around the infamous "week three," and how this repeated loop is rarely due to laziness or lack of willpower. A key theme that emerged was the importance of building the right kind of accountability and support, whether through coaches, peers, or personal systems, in order to break free from this pattern. The discussion explored the "motivation map," a model designed to help listeners not only find motivation but make it durable (40plusfitness.com/stick), turning healthy actions into ingrained identity and permanent habits. Several points were raised, including the vital roles of intrinsic and extrinsic motivation, the need for self-management, and the value of asking for help as a true sign of strength. Time Stamps: 03:15 Struggles managing family and business 08:03 Coaching background and experience 11:34 Breaking the three week loop 13:06 Introducing the motivation map 18:09 Reducing friction in workouts 19:57 Falling into bad habits 23:55 Motivation in group fitness classes 28:05 The strength in asking for help 30:13 Dealing with high blood pressure 33:39 Kidney cancer treatment journey 38:14 Making accountability work for you 40:44 Recognizing the need to quit 44:12 Evolving through coaching stages 46:26 Becoming a Serious Runner 49:32 Advancing to a higher running level 52:25 Building permanent motivation and identity Get the free Make It Stick Guide at 40plusfitness.com/stick.
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  The 5 keys to strength training 02.06.2026 39m

  On episode 749 of the 40+ Fitness Podcast, we on the five essential keys to strength training for individuals over 40. Coach Allan explored why full-body workouts, progressive overload, training volume, consistency, and proper recovery are crucial for building and maintaining strength as we age. Several points were raised, including the importance of using compound movements, adjusting your workout routine to break through plateaus, and ensuring adequate protein intake for muscle repair and growth. Time Stamps: 04:41 #1 - Focus on full-body resistance training. 07:43 #2 - Your workouts need to be progressive. 13:15 #3 - Focus on volume. 18:54 #4 - Consistency. 21:35 #5 - We need recovery to get stronger. 29:50 Bonus - We need adequate protein. 34:18 Summary https://40plusfitness.com/summit https://40plusfitness.com/protein
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  Men's health with Funk Roberts 26.05.2026 50m

  Join us on the Ultimate Men's Health Summit at https://40plusfitness.com/summit.  On episode 748 of the 40+ Fitness Podcast, we're joined by Funk Roberts—a former professional athlete, best-selling author, and global influencer known for helping men over 40 transform their health and fitness naturally. On this episode, we dive deep into the core challenges men face after 40, from loss of identity and declining testosterone, to smarter training strategies, optimal nutrition, recovery, and the importance of building a lasting lifestyle and legacy. Get ready for actionable insights and powerful stories that show it's never too late to reclaim your vitality, strengthen your body, and rediscover your purpose. Time Stamps: 05:54 Reflecting on identity after retirement 08:00 Discussing personal purpose and roles 11:22 Overcoming challenges with health programs 13:44 Improving testosterone through lifestyle changes 17:20 Traditional bodybuilding and recovery challenges 21:20 Home workout essentials and recovery 25:55 Understanding Carb and Energy Dynamics 28:43 Eating healthy while traveling 32:27 Morning stress-relief routine 33:13 Meditation and its benefits 38:41 Legacy and lifestyle changes 42:31 Discussing high quality protein and carbs 45:55 Eating healthy while traveling https://40plusfitness.com/summit
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  The 5 keys to weight loss 19.05.2026 26m

  On episode 747 of the 40+ Fitness Podcast, Coach Allan breaks down the five essential keys to successful weight loss. Whether you're looking to shed a few pounds, build strength, or simply create healthier habits, today's episode offers practical tips and real-world wisdom to guide you on your journey. From cultivating the right mindset and understanding your true motivations, to embracing mindful eating, prioritizing whole foods, and building resilience through adaptable planning, Coach Allan shares the foundational strategies that make lasting results possible. TIme Stamps: 02:28 Key #1 - Mindset 04:41 Key #2 - Awareness 07:32 Key #3 - Slow Down 10:22 Key #4 - Nutritional Density 13:33 Key #5 - Adaptable Plan 16:43 Summary 19:38 Bonus - Accountability   https://40plusfitness.com/summit  
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  Weight loss maintenance done right with Dr. Susan Peirce Thompson 12.05.2026 36m

    On episode 746 of the 40+ Fitness Podcast, Coach Allan welcomes back Dr. Susan Peirce Thompson, New York Times best-selling author and founder of Bright Line Eating. In this episode, we dive into her latest book, "Maintain: Three Simple Shifts That Turn Temporary Weight Loss into Lasting Freedom." Weight loss is an incredible achievement, but as many of us know, maintaining that loss can be even more challenging. Dr. Peirce Thompson shares why shifting your identity and developing the right mindset and resources are crucial for sustaining weight loss. We'll explore the three key identity shifts—being devoted, becoming resourced, and allowing yourself to be liberated from the struggle with food—along with practical strategies and tools to help you stay on track for the long term. Time Stamps: 03:57 Comparing weight loss to romance 06:15 Discovering food addiction journey 11:39 Sticking to a defined diet 15:11 Supporting friends through tough times 16:10 Importance of setting boundaries 21:43 Struggles with weight and life issues 22:44 Finish line anxiety and weight maintenance 26:27 Planning for a successful day 29:38 Understanding internal family systems 33:22 Promoting the 14-day challenge https://brightlineeating.com       
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  Does it really matter to you? 05.05.2026 28m

  On episode 745 of the 40+ Fitness podcast, Coach Allan dives into a powerful formula for achieving lifelong health and fitness, uncovering the real reasons why so many of us struggle to follow through on our wellness goals. Drawing from personal experiences and practical examples, Coach Allan explores the often-overlooked costs—and investments—of making meaningful change, including time, effort, money, and the crucial concept of opportunity cost. Whether you're aiming to lose weight, get stronger, or simply live a healthier, more energetic life, this episode is packed with insightful advice to help you balance the equation and unlock your full potential. Time Stamps: 03:51 Understanding costs of change 08:31 Starting with small efforts 10:40 Investing money 14:14 The cost of inaction 19:11 An example of the forumula 25:11 Deciding on lifestyle investments
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  Two futures 28.04.2026 27m

  On episode 744 of the 40+ Fitness Podcast, Coach Allan explores the concept of "The Two Futures" when it comes to your health and fitness. This episode is about empowering you to choose a path toward a more energetic, healthy, and fulfilling future. Coach Allan shares personal stories and practical guidance, helping you envision what you truly want out of your life if you knew you couldn't fail. We dig into how to keep the activities and relationships you love, stay true to yourself, and be present for the moments that matter most. Time Stamps: 03:22 Imagining a future without limits 08:52 Finding purpose beyond fear 09:50 Building bridges to personal growth 15:12 Discussing future health goals 19:02 Planning for memorable future events 22:41 Planning your ideal future 24:18 Motivational choices and opportunities
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  Are you willing to embrace the suck? 21.04.2026 19m

  On episode 743 of the 40+ Fitness Podcast, Coach Allan asks the tough question: Are you ready to embrace the suck? In this special solo episode, Coach Allan opens up about a challenging stretch in his own life, including the loss of his mother, managing a complicated estate, and facing his own health setback with a cancer diagnosis and major surgery. Through his personal experiences, Coach Allan explores the crucial importance of building a strong base—physically and emotionally—to handle life's inevitable setbacks. This episode dives into the value of consistent healthy habits, doing the hard things even when you don't want to, and making choices today to set yourself up for resilience tomorrow.
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  Q&A - Motivation, Functional Fitness, Power, and Supplements with Coach Allan 14.04.2026 45m

  On episode 742 of the 40+ Fitness podcast, Coach Allan dives into a listener Q&A, addressing some of the most common—and crucial—questions facing health-minded adults over 40. Coach Allan unpacks strategies for staying motivated as a couple, outlines foundational functional fitness exercises for those in their 60s, explains the importance and methodology of power training as we age, and explores the real role of supplements, vitamins, minerals, and hormones in optimizing your health. Time Stamps: 03:22 Sharing goals and supporting partners 06:46 Setting goals and accountability 11:08 Finding a workout you'll stick to 13:27 Importance of strength and stamina 19:46 Training for power with plyometrics 21:40 Building strength and power 24:16 Training strength vs. power 27:26 Kayaking as an exercise 32:16 Kayaking and supplementation discussion 33:03 Focusing on big health priorities 38:50 Blood tests for nutrient levels 39:45 Routine health checks and supplements
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  Find function for a better life with Scott Fulton 07.04.2026 37m

  On episode 741 of the 40+ Fitness podcast, Coach Allan sits down with Scott Fulton, an internationally recognized expert in positive aging, to discuss his groundbreaking book, Function: Turn Your Blind Spots Into Strengths. Drawing from his extensive background as a researcher, author, and university lecturer, Scott shares powerful insights into the five key domains of function—strength and power, cardio and recovery, mobility and balance, flexibility and structure, and cognitive and neuromotor ability—and explains how identifying and improving your weakest link can dramatically shape your future health and independence. Whether you're aiming to regain top shape, prevent future decline, or simply perform your best as you age, this episode is packed with practical tips and evidence-based strategies to help you focus on the areas that matter most. Get ready to learn how to objectively assess your current state, set achievable goals, and turn your health investments into lifelong returns. Time Stamps: 05:52 Muscle strength and peak power 07:19 Balancing strength, flexibility, and function 11:03 Balance exercises and mental challenges 14:40 Understanding individual physical differences 17:26 Tracking health like marathon training 19:24 The importance of functional fitness 24:26 Shifting focus to functional health 27:33 Personalized fitness and strength advice 30:44 Improving cognitive skills for sports 33:16 Rediscovering play in adulthood https://www.youtube.com/@whealthspan 
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  How heat makes you healthier and more fit with Bill Gifford 31.03.2026 40m

  On episode 740 of the 40+ Fitness podcast, we dive into the fascinating world of heat and its effects on health and fitness with renowned science journalist Bill Gifford, author of Hot Wired: How the Hidden Power of Heat Makes Us Stronger. Together, we explore how heat is both a risk and a remarkable tool for healing and performance. From the dangers of heat exhaustion and heat stroke to the powerful health benefits of sauna, hot tubs, and other heat-based modalities, Bill shares the latest research and practical insights. You'll learn why sweating is a sign of good health, how heat adaptation works, and how heat-based recovery can improve longevity and brain health. We'll also bust some myths about cold exposure, discuss the social aspects of sauna culture, and reveal simple strategies for embracing discomfort to become the healthiest, fittest, and happiest version of yourself. Time Stamps: 03:13 Football training and hell week 07:09 Heat exhaustion dangers in football 12:26 Preparing for the military enlistment 14:36 Preparing for extreme heat events 18:46 Exploring sauna culture and beyond 19:43 Sauna culture and global revival 23:28 How heat stress benefits the body 28:08 The thrill and danger 29:16 Cooling down with cold water 32:36 The importance of social interaction https://www.instagram.com/billgifford/