My Evidence Based Longevity Routine
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Timestamps:
00:01 Introduction
01:30 Body Composition
02:44 Calorie Restriction and Longevity
04:03 Time Restricted Eating
05:20 What Foods Do I Eat
07:30 Protein and Longevity
08:45 How Many Carbs Do I Eat
10:21 How Many Fats Do I Eat
12:40 My Longevity Workout Routine
16:33 My Longevity Supplements Routine
21:40 My Sleep Routine
23:04 Sauna
24:42 Conclusion
Article with references and studies:
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Disclaimer
I do not own any of the video clips used in this video. The legal rights belong to the legal copyright holders of said content. I have used them under the 'fair use' policy and have done so for entertainment and educational purposes only.
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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Timestamps:
00:01 Introduction
01:30 Body Composition
02:44 Calorie Restriction and Longevity
04:03 Time Restricted Eating
05:20 What Foods Do I Eat
07:30 Protein and Longevity
08:45 How Many Carbs Do I Eat
10:21 How Many Fats Do I Eat
12:40 My Longevity Workout Routine
16:33 My Longevity Supplements Routine
21:40 My Sleep Routine
23:04 Sauna
24:42 Conclusion
Article with references and studies: https://www.siimland.co/my-longevity-routine
NoordCode Collagen Use Code SIIM10 for 10% Off: https://livehelfi.com/collections/noordcode?ref=ht7TkC1JKVWLMl
BonCharge Infrared and Blue Blockers Use Code SIIM for 15% Off: https://boncharge.com/siimland
Dr Michael Lustgarten YouTube channel: https://www.youtube.com/@conqueragingordietrying1797
Podcast with Dr Matt Kaeberlein: https://www.youtube.com/watch?v=Ex0q-FHqzdc&ab_channel=SiimLand
Hey Siim, what shirt are you wearing? I like stand collar shirts like that but I have a hard time finding them.
@Dys🎉🎉
I would also be interested to know.
Please release the longer more in depth version of your daily routine
Will do sequels
Awesome! 🙏
Please do sensei
Thanks for the important information on this great video. very concise.
Glad it was helpful!
Does the research on sauna takes into account that you take multiple sessions each time you do saunas ? Most of the time you go sauna/cold/sauna/cold (or cold first) or more per session or do they count it in minutes only : 2 * 10 min in a day = 20 minutes ? I’m not from a country where people do sauna traditionally so any help is appreciated 😀
Not sure but if you get out for a moment it doesn’t stop the hyperthermia instantly
@Siim Landyeah except if you go inside a cold bath for a few minutes 😊
One of your best videos yet. 👍
Thanks
amazing video ❣
Thank you
Man the quality of your videos lately is sick!
Thanks for watching
I believe with the right mindset, i think you’ll live a long time Siim.
Let’s see
For the algorithm bro! 👍 you deserve continued success on Youtube.
Thanks for watching
12:00 It depends on genetic, which you have to cater your diet to, but I find myself to feel better and less belly fat after switching to cooking with monounsaturated fat and reducing saturated fat consumption. Just because traditional Inuits are adapted to very high saturated fat diet doesn’t mean it’s ideal for everyone.
It’s interesting how people are reversing heart disease, skin issues, dental issues, anxiety, inflammation, diabetes, and more – on a carnivore diet, high in saturated & monounsaturated fats. I have literally watched this happen, along with accompanying positive indicators like the loss of a visceral fat, which is so hard for most people to lose. And not all poly unsaturated fats are created equal. Those rich in DHA are going to make the body work really well. I definitely feel better when I include plenty of fish rich in DHA. Eating grains and seeds oils make me feel like garbage, my joints, ache painfully, and my movement is restricted. The great thing about choosing the right fats for my body is that The subsequent freedom of movement makes it easier and safer to exercise more vigorously.
Awesome , i am applying all of this in my life. I am 64 5 10. 152 pounds 12 percent body fat resting heart rate under 45.
😮 great ! please give details about your diet training and supplements
Thanks for watching
There’s also a cognitive element associated with lifespan, which you missed. There’s observational evidence that deep mental activity (such as academic research, literature or music composition, serious learning etc.) improves longevity.
So true. And I don’t think sudoku is enough to overcome eating processed carbs as you age. At least not in the people that I have close relationships with.
It’s huge yes
How would you tweak this routine if you were post 50? Perhaps add daily more supplements?
Everything the same, maybe increase protein and reduce carb intake. Taking GlyNAC and melatonin etc
@Siim Land thank you, appreciate it! 👍
It’s going to be interesting to see what Siim land thinks about aging, when he gets old..
Time is ticking my friend.
Thanks for watching
Hello Siim Land, your video is excellent, backed by scientific data. I am a Professor with a PhD in Environmental Health. I believe there’s an underrated aspect that you might have missed, and that is the environment itself. If you’re interested in collaborating on a podcast focused on Environment-One Health, please don’t hesitate to reach out. I have authored over 40 research articles on Environment-Health published in international SCI Journals. I am also in the process of starting my own social media project on Health.
That’s interesting
A great summary for us that don’t always have the time to listen to the longer podcasts. This covers a lot and I totally agree with your rapamycin and metformin conclusion.
Regarding sauna use and not being beneficial above 20min. I disagree. Reason, most people today (varying degree( have accumulated heavy metals and other toxins in their bodies and according to some chelation protocols an hour in a sauna could be equivalent to a day of chelation. I personally had amalgam fillings since childhood, had them removed last year and try to sauna for 5 times a week at 20min*3sessions
Thanks for watching. I don’t think I said sauna longer than 20 min is not beneficial. It’s just that the studies find 19 minutes gives maximum benefits.
I love how you’ve organized the different chapters; everything is straight to the point. I would add one more chapter: optimal mental health. People can be physically healthy but still not really mentally healthy. This is anecdotal and my own experience but the people I’ve known who’ve lived over 90 all had a positive outlook on life, a sense of humor and the ability to enjoy small things.
Thanks for watching
Thanks.Guys make sure you reward his effort he is giving so much value
Thanks for watching!
I’m 66yr old and have dropped my weight from 107kg to 79kg, blood pressure from 160/85 down to 115/74 (measured 2x per week)and blood glucose has always been about 4.7mmol/L (measured daily). I exercise a lot but use HRV to establish readiness. Basically 6 days a week, with weights on 3 days and cardio on the other days (swimming, rowing and cross-trainer) I don’t get a sauna unless I go outside in summer (the car can give you literal blisters) My blood pressure went sky high when I had the Covid shots), but dropped significantly after I took Lumbrokinase. I might have given myself a few more years if I’m lucky!
Can you specify if you include collagen protein towards your daily protein goals? I’ve heard that it shouldn’t. Also would love a more detailed video of protocol