https://www.simondannapfel.com/simon-says daily 0.75 2026-02-06 https://www.simondannapfel.com/simon-says/sleeplikeapro monthly 0.5 2025-09-22 https://www.simondannapfel.com/simon-says/template monthly 0.5 2025-09-22 https://images.squarespace-cdn.com/content/v1/672dfca4e483b721a88c8db7/6e293604-690f-44d1-948d-78c920405dcd/Abel+tasman.jpg Full Health & Performance Blog - Re-Introducing the Full Health and Performance Newsletter - Issue #1 Why VO2max Is the Fountain of Youth - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/672dfca4e483b721a88c8db7/d89ba961-d29b-4df2-b93e-1750711fe995/Screenshot+2025-05-24+at+21.27.45.jpg Full Health & Performance Blog - Re-Introducing the Full Health and Performance Newsletter - Issue #1 Why VO2max Is the Fountain of Youth - Make it stand out adapted from Mandsager et al., 2018 https://images.squarespace-cdn.com/content/v1/672dfca4e483b721a88c8db7/dc607280-e0b8-4a27-9c74-f5153c8455c1/VO2max.png Full Health & Performance Blog - Re-Introducing the Full Health and Performance Newsletter - Issue #1 Why VO2max Is the Fountain of Youth - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simondannapfel.com/simon-says/another-client-success-protein-and-cancer-risk-and-unplugging-for-the-win monthly 0.5 2024-11-26 https://images.squarespace-cdn.com/content/v1/672dfca4e483b721a88c8db7/2c313341-bb06-4e3c-b9ce-10312463331d/Anne.jpeg Full Health & Performance Blog - Another client success, protein and cancer risk, and unplugging for the win https://www.simondannapfel.com/simon-says/bu7r7z1l8325sz3janhzjii3cd4qk5 monthly 0.5 2024-11-26 https://images.squarespace-cdn.com/content/v1/672dfca4e483b721a88c8db7/658df591-08b8-41ef-b421-53a72c392154/Kenny.png Full Health & Performance Blog - Full Health & Performance: Client success, the benefits of sauna and joy Over the course of just over a year, my client Kenny has: Lost over 20 kg. Completed three marathons in under 3 months (two within one week of each other), with progressively better results each time. He finished the Miami Marathon in 3:54:46, the Donna Foundation Marathon in 3:45:43, and the London Marathon in 3:29:18. Made changes in his overall approach to life and training that will not only make these results sustainable but also provide a foundation for even more amazing progress in the future. Most of us overestimate what we can do in the short term and underestimate what can be achieved in the long term, leading to cycles of "start and stop" attempts at change. Kenny is a testament to consistently showing up to do the work, through the ups and downs, until the results come—committing to the long term. https://images.squarespace-cdn.com/content/v1/672dfca4e483b721a88c8db7/ee0d7412-5670-4304-aad5-05dbc109ee41/Sauna+effect.png Full Health & Performance Blog - Full Health & Performance: Client success, the benefits of sauna and joy In Finland there is an estimated 3 million saunas. For a population of 5.5 million people, to say it is a big part of the culture would be an understatement. In more recent years, the rest of the world has begun to pay more attention to the health and performance benefits of regular sauna use , with more scientific evidence becoming available. A summary of those benefits can be seem in the figure next to this text. https://images.squarespace-cdn.com/content/v1/672dfca4e483b721a88c8db7/ac9f4668-d18e-43d1-8274-a1b190792040/Sauna+effects.png Full Health & Performance Blog - Full Health & Performance: Client success, the benefits of sauna and joy This next figure shows a summary of possible mechanisms for how sauna use confers its benefits. https://images.squarespace-cdn.com/content/v1/672dfca4e483b721a88c8db7/c89d2c69-2370-477e-a66a-fa3495cd472c/Sauna+usage+guide.png Full Health & Performance Blog - Full Health & Performance: Client success, the benefits of sauna and joy And finally, this last figure shows the optimal protocols for ensuring you get the benefits from sauna found in the research. https://www.simondannapfel.com/simon-says/life-is-curious-podcast-ep-7-bam-hennessy monthly 0.5 2024-11-25 https://www.simondannapfel.com/simon-says/life-is-curious-podcast-ep-6-andrew-tauai monthly 0.5 2024-11-25 https://www.simondannapfel.com/simon-says/life-is-curious-podcast-ep-5-julian-roach monthly 0.5 2024-11-25 https://www.simondannapfel.com/simon-says/blog-post-title-two-3339m monthly 0.5 2024-11-25 https://www.simondannapfel.com/simon-says/blog-post-title-one-25k3h monthly 0.5 2024-11-19 https://www.simondannapfel.com/simon-says/blog-post-title-three-6tz3a monthly 0.5 2024-11-19 https://images.squarespace-cdn.com/content/v1/672dfca4e483b721a88c8db7/288d84b7-2654-4942-af9d-dfcf72710a7c/IMG_0539.jpg Full Health & Performance Blog - The “All or Something” Approach For A Healthy and Happy Life - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/672dfca4e483b721a88c8db7/a38d6cc7-5e19-45e3-9ae3-ceb9ea907739/IMG_0541.JPG Full Health & Performance Blog - The “All or Something” Approach For A Healthy and Happy Life - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/672dfca4e483b721a88c8db7/a8775630-752d-49b8-bc75-76bd4e2d8795/IMG_0540.JPG Full Health & Performance Blog - The “All or Something” Approach For A Healthy and Happy Life - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simondannapfel.com/simon-says/blog-post-title-four-hly43 monthly 0.5 2025-09-22 https://images.squarespace-cdn.com/content/v1/672dfca4e483b721a88c8db7/7466bc3d-9ad2-4900-adf1-f3f40196ad7e/Life+icon.png Full Health & Performance Blog - How are we to live? - In Peter Singer’s book, How Are We To Live, two interesting points are made: In order for the world we live in to sustain billions of us, we need to move on from consumption being the main source of fulfillment. I would annotate this with - move on from unsustainable consumption. Linked to the above, once we have our basic needs met, it appears that no further level of attainment provides lasting fulfilment…in other words we adapt to the stuff we have and do not become happier the more we accumulate. If consuming or getting more and more things does not lead to a fulfilling life, then it would make sense to stop ruining our planet and health in the attempt to consume more. Easier said than done right? Well perhaps. There is no arguing that it feels like a challenge to overcome and move away from the way we are used to living, because it is embedded in the very structure of our society - from all levels of government and planning, to the nature of our economy and our sense of safety with our work. And yet changes are happening and indeed must happen. Our youth are out in numbers protesting the lack of action towards dealing with climate change. There are leaders in the world acting from the view of human value over pure economics while retaining the realities of what is required for a functioning society to work. There are businesses and initiatives looking toward and developing solutions for sustainable growth or lateral thinking towards development. How does all this link to health, fitness and performance? Well I think most of us have felt the challenge of wanting to be a part of positive change in the world and not knowing where to start. My view is that one way to start is by undertaking a self-evaluation of our state of health and fitness for life i.e. whether or not you are operating at the best level you can in order to make sound, value-based and sustainable decisions with a clear mind. Decisions that lead to effective actions. Actions that lead to change at a macro level when we all participate. If you are tired, sick, distracted, grumpy, stress or depressed, chances are you will struggle to take the first step and in turn the small actions or habits that lead to bigger change. So while on the surface it may seem self-indulgent or individually focused to prioritise your health and fitness, I suggest it actually is our responsibility to do so, particularly if we are lucky enough to live under circumstances with which we have the luxury of the choice. Even if done in the name of a ”bikini body” or ”washboard abs”, if that incentive carrot gets us started along the way, it still is better than the alternative. So next time you are setting time for the gym or to cook a healthy meal or take time out for rest and recovery, you can celebrate also the first steps toward the change we need world-wide for the future of humanity. A bold statement perhaps, but without a bold change in thinking with related action, there won’t be the bigger changes we all need. In Peter Singer’s book, How Are We To Live, two interesting points are made: In order for the world we live in to sustain billions of us, we need to move on from consumption being the main source of fulfillment. I would annotate this with - move on from unsustainable consumption. Linked to the above, once we have our basic needs met, it appears that no further level of attainment provides lasting fulfilment…in other words we adapt to the stuff we have and do not become happier the more we accumulate. If consuming or getting more and more things does not lead to a fulfilling life, then it would make sense to stop ruining our planet and health in the attempt to consume more. Easier said than done right? Well perhaps. There is no arguing that it feels like a challenge to overcome and move away from the way we are used to living, because it is embedded in the very structure of our society - from all levels of government and planning, to the nature of our economy and our sense of safety with our work. And yet changes are happening and indeed must happen. Our youth are out in numbers protesting the lack of action towards dealing with climate change. There are leaders in the world acting from the view of human value over pure economics while retaining the realities of what is required for a functioning society to work. There are businesses and initiatives looking toward and developing solutions for sustainable growth or lateral thinking towards development. How does all this link to health, fitness and performance? Well I think most of us have felt the challenge of wanting to be a part of positive change in the world and not knowing where to start. My view is that one way to start is by undertaking a self-evaluation of our state of health and fitness for life i.e. whether or not you are operating at the best level you can in order to make sound, value-based and sustainable decisions with a clear mind. Decisions that lead to effective actions. Actions that lead to change at a macro level when we all participate. If you are tired, sick, distracted, grumpy, stress or depressed, chances are you will struggle to take the first step and in turn the small actions or habits that lead to bigger change. So while on the surface it may seem self-indulgent or individually focused to prioritise your health and fitness, I suggest it actually is our responsibility to do so, particularly if we are lucky enough to live under circumstances with which we have the luxury of the choice. Even if done in the name of a ”bikini body” or ”washboard abs”, if that incentive carrot gets us started along the way, it still is better than the alternative. So next time you are setting time for the gym or to cook a healthy meal or take time out for rest and recovery, you can celebrate also the first steps toward the change we need world-wide for the future of humanity. 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