Sauna, Training, and Cold to Improve Aging and Health Biomarkers

Engage in a well-rounded exercise routine that combines cardiovascular exercise, strength training, and flexibility work to support longevity and overall health.

Benefits include:

• Improved cardiovascular health
• Increased muscle mass and bone density
• Enhanced flexibility and mobility

While medical science has made significant progress in treating infectious diseases, injuries, and managing chronic conditions, the number of years we remain healthy and vibrant (healthspan) has not significantly increased in the past century.

It's time we took matters into our own hands.

• Intro: 00:00
• Lifespans: 00:57
• Healthspans: 01:52
• Longevity Science: 03:13
• Biological Age VS Chronological Age: 04:41
• Reducing Biological Age: 05:57

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In this video, I reveal my personal longevity plan for March 2022. I'll share details about my diet, exercise routine, supplements, and other interventions I use to combat aging.

• Introduction
• Testing, Monitoring, & Tracking
• The Longevity Plan Structure
• The Fundamentals
  • Diet
  • Supplements
  • Exercise
• Interventions

• Intro: 00:00
• Testing, Monitoring, & Tracking: 02:35
• The Longevity Plan Structure: 04:35
• The Fundamentals: Diet: 08:10
• The Fundamentals: Supplements: 11:24
• The Fundamentals: Exercise: 12:35
• Interventions: 16:05

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• Discount code: LANCE10
• Product Links

• Discount code: LANCE
• Annual Subscription
• Products

• Discount Code: HITCH10
• PerfectAmino Drink Powder
• PerfectAmino Tablets

Use Sauna for Improved Mood, Stress Response & General Health

Engage in regular dry sauna sessions to boost BDNF levels and promote brain health. This routine involves spending time in a high-temperature sauna environment.

• Increased BDNF production
• Enhanced cognitive function
• Reduced risk of neurodegenerative diseases

• Identifies specific areas for health improvement
• Creates a tailored strategy for longevity
• Provides clear goals and action steps

The "Next Step" in most people's longevity roadmap is the design of a personalized, precision longevity blueprint based on their test results and designed to deal with their specific issues.

1. Collect Data (04:45)
2. Log Data (05:52)
3. Interpret Data (06:23)
4. Design Your Blueprint (07:28)
5. Implement Your Blueprint (08:50)
6. Track Your Progress (09:22)

If you need assistance designing your own blueprint, I offer coaching services. Book a Zoom call with me to discuss your issues and determine if coaching would be appropriate for you.

• Intro: 00:00
• Does It Work: 10:25
• Longevity Coaching: 14:20

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• Get a free month of Whoop
• Renue By Science: Use discount code LANCE10
  • Product Links
• DoNotAge: Use discount code LANCE
  • Annual Subscription
  • Products
• Perfect Amino: Use discount code HITCH10
  • PerfectAmino Drink Powder

Regularly monitoring key biomarkers and health indicators helps you:

• Detect health issues early
• Gain personalized health insights
• Track progress over time

This routine helps you maintain a strong foundation for longevity and catch potential issues early.

While medical science has made significant progress in:

• Curing infectious diseases
• Treating injuries
• Extending lifespan for those with chronic diseases

However, our healthspan - the number of years we remain healthy and vibrant - has remained largely unchanged in the past century.

It's time we took matters into our own hands.

• Intro: 00:00
• Lifespans: 00:57
• Healthspans: 01:52
• Longevity Science: 03:13
• Biological Age VS Chronological Age: 04:41
• Reducing Biological Age: 05:57

• Facebook
• Instagram
• Twitter

• Whoop (Free Month)
• Renue By Science (Discount Code: LANCE10)
• DoNotAge (Discount Code: LANCE)
  • Annual Subscription
• Perfect Amino (Discount Code: HITCH10)

• Enhanced fat burning
• Improved cardiovascular endurance
• Increased mitochondrial function
• Reduced risk of heart disease

Subscribe to the long game to get the best well-being information—no noise.

Dr. Wright is a double-board-certified orthopedic surgeon who believes, "There is never an age or a skill level where your body will not respond to the positive energy you put into it to become healthier."

• How bones and muscles communicate
• Assessing bone, muscle, and joint health
• Measuring VO2 max
• Lifestyle activities that impact bone and joint health
• The effect of surfaces on bone health
• Strength training for women as they age
• Cardio recommendations for aging women
• The power of exercise "snacks"
• Estrogen as the "elixir of longevity"
• Nutrition philosophy
• Mindset's role in extending healthspan
• Surgery vs. lifestyle methods

• What we're still getting wrong about ...
• How to WALK your way to a LONGER LIFE...
• How to build muscle mass as you age, ...
• The BEST lean muscle-building TIPS fo...

mindbodygreen offers a 360-degree approach to wellness, integrating mental, physical, spiritual, emotional, and environmental aspects of well-being.

• Science & Research
• Committed to the whole you
• Quality Sourced

Visit us at mindbodygreen.com

• Instagram: @mindbodygreen
• Facebook: @mindbodygreen
• Twitter: @mindbodygreen
• Pinterest: @mindbodygreen

For feedback or questions, contact us at: podcast@mindbodygreen.com

Use sauna to reduce mortality by cardiovascular events, stroke, and all-cause mortality

This routine focuses on supporting hormone health for women, particularly those in perimenopause or menopause.

• Improved bone density
• Enhanced cardiovascular health
• Better cognitive function
• Reduced risk of urinary tract infections

Subscribe to the long game to get the best well-being information—no noise.

Vonda Wright, M.D., M.S., a double-board-certified orthopedic surgeon.

"There is never an age or a skill level where your body will not respond to the positive energy you put into it to become healthier."

In this episode, Vonda and Jason discuss the best tips to build muscle, enhance bone density, and support mobility long-term, plus:

• 00:00 How the bones & muscles talk to each other
• 02:27 How to assess your bone & muscle health
• 09:47 How to measure joint health
• 11:56 How to assess VO2 max
• 13:43 Common lifestyle activities that harm bone & joint health
• 18:23 The impact of surfaces on bone health over time
• 20:27 How women should strength train as they age
• 23:40 Why Vonda doesn't prefer weight machines
• 25:43 How Vonda recommends splitting up workouts
• 29:19 Should women do cardio as they age?
• 32:36 The power of exercise "snacks"
• 35:02 Why estrogen is the "elixir of longevity"
• 38:21 Vonda's nutrition philosophy
• 41:09 The role of mindset in extending healthspan
• 45:31 How Vonda recommends surgery vs. lifestyle methods

• What we're still getting wrong about ...
• How to WALK your way to a LONGER LIFE...
• How to build muscle mass as you age, ...
• The BEST lean muscle-building TIPS fo...

We hope you enjoy this episode! Let us know what we can do to help at: podcast@mindbodygreen.com.

mindbodygreen. One word. Here you'll find a 360-degree approach to wellness that weaves the mental, physical, spiritual, emotional, and environmental aspects of well-being together, because we believe that these pillars of health are all interconnected.

• Science & Research
• Committed to the whole you
• Quality Sourced

Check us out here

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The sauna protocol that dramatically boosts the amount of growth hormone released