The Diet & Routine That Lowered My Age by 12 Years
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Timestamps:
00:41 My Speed of Aging Results
04:55 Do I Have Good Longevity Genetics
05:35 80/20 of My Results
07:35 My Diet
09:45 Alcohol and Aging
11:11 My Intermittent Fasting Window
13:49 My Exercise Routine
16:12 Recovery & Sleep
18:45 Sunlight and Skin Aging
21:20 My Supplement Routine
22:59 "Of course you age slowly, you're so young"
30:00 Are There Athletes In My Family
31:00 Do Younger People Have an Advantage
34:15 What Am I Doing That Others Aren't
35:50 How Much Does My Diet and Supplements Cost
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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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Thank you for sharing. I look forward to your video and applying what I learn to my life. I’m an almost 40 year old new mom and I want to stay in this earth as long as possible for my boy.
Thanks for watching
Such an awesome video Siim! Keep up the great work. Would love to see more videos about your “secret methods” or “tricks” (which might change/evolve with time) that most other people don’t use – as they sometimes make all the difference. I greatly appreciate these long, comprehensive and detailed videos. Thanks again 🙏
Thanks for watching
Very good and level headed video, especially for me regarding the daily intermittent fasting and the exercise observations. About the key point of “self awareness” leading to wisdom, Siim is not bragging, it’s just fact. I’ve never seen Siim being pretentious, that’s why I always upvote every video of his.
But right after this video aired, Siim accidentally fell into a time machine. He is now 0.5 yrs old. He will be posting again in several years.
Thanks for watching
What academic qualifications do you have?
@hey jude Yawn.
@hey jude SIMM is the academic.
@Robyn Delgadoacademy for what
Thank you Siim. You rock it. Yes you are rocking it. Original thinking. Discipline and hard work and consistent. I’m a few years behind you. Building a routine and micro habits. 52 years. Feeling great. Nobody around me gets it. Diet / healthy eating and exercise and a few supplements. I’m a night shift medical worker trying to preserve my health and greatly appreciate your books and YTC. TAKING GLYCINE and some other stuff because of your insights!
I’m about to start a 7 on 7 off Night Shift job in 2 days. What are your tips and tricks
Stay low carb on the night shift days. Bank up on sleep before and get sunlight on the rest days. Anti-inflammatory supplements like turmeric and NAC after night shifts
@Siim Land thank you so much
@Siim Land , oh nice on the Turmeric. I have been taking the Jellybee gummy types and also their Collagen as it’s easy to swallow, noticed my skin isn’t as dry on my face but cannot prove it if it’s from those extra supplements.
I wish everyone inderstood that wrinkles don’t have to be considered ugly. When an individual maintains good general health throughout life they can actually improve their appearance with age.
Siim, congratulations to you and your wife! I love the footage you included of your wedding. Beautiful❤. Keep up the good work!
Thanks for watching
i think the most difficult part of this is getting the amount of exercise right. overtraining especially in hypertrophy could be counterproductive to health. it’s sort of a hormesis shaped curve. also, as someone who experiments with a lot of supplements it’s important to do regular bloodwork to figure out if the overall intakes are not messing something up. if a few supplements all burden the same pathways or buffer, taking many of them at once may exceed healthy limits and this is not captured by individual dosage studies.
I remember a guy, who keeps measuring his telomeres and looking at food and life style changes. Too much exercise shortened them for him.
Calorie restriction
Whole Foods (fish meat eggs)
4 drinks per week at most
IF fasting (2 meals per day)
4 train days per wk hiit+weights
Sleep rem+deep circadian
Supplements
Enjoy
Bodybuilding accelerates aging
@PEEK- KA-BOOM Weight training isn’t synonymous with bodybuilding. Muscle growth is correlated with longevity, particularly as people get older, strength training with weights or however becomes essential for longevity while aging. Obviously bodybuilding is in a whole different league.
@PEEK- KA-BOOM100% correct. Bodybuilding accelerates aging. And resistance training/weight training for fitness and health slows down and even reverses aging
One of the reasons that I have been listening to you is because you are a very humble young man and I love how you do your own thing. Thank you, Siim for all that you share with us here.
Thanks for watching!
@Siim LandI hope you make it past 80 🙏
i am 12months in, after implementing of the protocols that Siim mentioned. i have reduced my biological age by 7 years, have reduced my BMI from 34 to 26, and no longer have hyper tension. My plan is to reduce my biological age back into the 40’s ( i am 53 ) be continuing my routine. Eliminating sugars / alcohol and stopping eating UPF’s and Intermittent Fasting are the key pillars of my success. Glad to have found your channel Siim and keep up the great work.
Hey, glad to see you’re making progress. I was wondering what is UPFs?. Also, does your diet consist of any methyl donor foods?
@Unknown Un ultra processed foods
Do you eat fruits ?
BS. age are genetics. You can not look younger
@Gamer4everof course you can. Slightly at least. And for sure you can decelerate aging. I did it, started many years ago. The average 30yo in my country looks older than me, and I’ll be 42 soon.
When people, about my age, get to know me, they often react with a little bit of delusion. If I could turn back time, I wouldn’t have had this destructive lifestyle. You can’t imagine how much alcohol I drank from 13 to 35, I grew up in a totally toxic society. In my 20s even the weekdays after work were “party hard” although I’ve always tortured my body doing excessive sports. And that’s the point we’re I have to give you credits about the genetics. Compared to the people sourrounding me, I took very little visible damage from this.
I’m approaching 76. I eat three protein-rich meals a day and train with weights every other day always seeking slight progressive overload. I did intermittent fasting for several years but it inhibited muscle growth. Now I make certain to never snack between meals. I normally have a glass of wine on Saturday night. I supplement my diet with whey protein, collagen peptides, dark chocolate,and creatine. I also eat a large salad every night consisting mostly of cruciferous vegetables. Almost never eat dessert.
This regimen work for me. I can still practice law, manage my assets, and pursue several hobbies.
Have you done this all your life or a recent thing?
Did it pay off are you better off than most people in their seventies?
@Brogan Josh My diet has gotten progressively better over the decades. I started lifting weights and reading bodybuilding magazines when I was about 13 and I have been lifting weights since then. I remember eating “protein pills” in my mid teens. Heaven only knows what was in those things. I ate lots of everything until my mid thirties. I think that the amazing videos and articles on the internet really allowed me to nearly optimize my diet and training techniques. Up until about 65, you will usually look about 10 years younger than your age. After that, most of us will look a few years younger than our age. By 70, our age will show for most of us. There are always a few exceptions, but I’m not one of them.
@alphamale3141 really? What was wrong in your diet.
I mean they are smokers
Alcoholics.
It can’t be that you look like your age by 70.
I am 73 and look and move as a 55 year old, I’ve been IF for several years. I take care of my skin. When i was 53 no one could believe i was over 35
I would def cut out the whey, that stuff is not good for your overall health.
Thanks for laying out your process, Siim. Two things come to mind after watching this video. 1. There is value in getting midday sun on bare skin without sunglasses or sunscreen because this is when secosteroid D gets produced in the skin, not via early or late sun. The morning infrared rays precondition your system to better tolerate and utilize the midday rays. Bryan Johnson is missing a basic health fundamental with his sun phobic lifestyle. There is no substitute for full spectrum daylight. 2. The wisdom you have acquired at your age is impressive, though you are still in the early stages of what is known as Saturn Return or the Catch-30 Passage. This period, which usually occurs from 27-28 to 32 years of age gives you the opportunity to reconsider everything you have experienced up to this phase and consciously accept or reject any information or philosophies you took in as a given when you were younger. You are clearly doing well in this process and, as you continue, it will serve you well in the next phases beyond this one.
Thank you for sharing about secrosteroid D. I would like to learn more from you if you want.
I’ve heard the same. And the idea the the sun (especially midday” uv) rays) can cause skin cancer is absolutely ludicrous. Get lots of sun, eat natural foods (fruit veggies, good meat) lots of water, cool showers, leave around 16-18 hours fasting time.. exercise.. also have a positive mental state!
i think fasting for 3/4 days every couple months or even just a couple times a year would really help
Very interesting. I think the IM thing is effective while one is young since growth is still ”hormone driven”. As one age it seems IM is less of a good idea.
Especially when factoring in the decline in protein synthesis wich makes protein intake(quality and amount) more critical to retain muscles and slow the decline.
Also since it is the fast twich muscles that goes away with age it becomes more and more important to train for that. Sprinting, box jumps and other more explosive training should be included more the older one gets.
Regarding alcohol the latest research seem very clear that any more than the amount you suggested (up to 3 drinks per week) is very damaging indeed. It also seems like a better idea to consume it once rather than a smaller amount for several days.
Absolutely…..those who don’t drink looks young and healthy this is fact ,,,
Great video Siim! That’s awesome that you have slowed your aging. You are doing this on a budget unlike Bryan Johnson, and we appreciate you sharing your insights. This plan sounds like a great book outline for your next book! I am in my 50’s and am eating only whole foods and am exercising, and avoiding meat, dairy, and eggs as I have a family history of heart disease. I know I need to get protein and also need to do time restricting eating, lower calories, and less snacking. So far so good. Are you doing anything with getting more polyamides like spermidine? Thanks again and keep up the great videos!
Thanks for watching
Yes, I get enough spermidine from foods
Eating eggs won’t increase your risk of heart disease. Eggs are an awesome food, full of nutrients. Eat them poached or boiled (or even scrambled or omelette), not fried.
Hi Siim, I like your protocol. The only question mark for me is the constant flooding with proteins, especially if you never make a break. One of the keys to live beyond 80 and 90 is to reduce a chance of getting cancer. As someone once said, it doesn’t help you if you have big muscles if you are dead. I think a very good additon to your protocol would be an occasional multi-day fast (very low protein) to enable a clean up. Just doing a daly intermittent fasting may not be sufficient long term.
Thanks, intermittent fasting and a small eating window overcomes that issue
I think that one thing you should recognize as a young person currently with beautiful flawless fair skin is that the sun does permanently damage face and neck skin quite quickly. I failed to put sunscreen on my neck while taking long bike rides in the summer, and I ended up at dermatologist doing laser therapy to get rid of the “red neck” (which is the first sign of men’s skin aging). It didn’t work because the neck capillaries were permanently damaged. I learned my lesson and now lather on mineral sunscreens on my face and neck everyday before going out into the sun. I also check the UV index before going out. You can still get the benefits of sun without exposing your most vulnerable skin on face and neck. You can also limit time in high UV sun.
yep spf is so important. you could try using retinol at night to treat your face/neck or whole body if u choose. spf every day of course
Thank you for sharing. I studied centinarians once. I notice a few things that stuck with me…. 1. They ate 2 or 3 small meals a day. They didn’t over eat at these meals and they didn’t eat too late. Also, the food was real food… pretty balanced and they had routine meal times.
2. They all attempted to stay as active as possible.
3. They all had good attitudes and seemed happy
Thats true but Not so easy to make today😮
@Freeline in a free world not easy to make real food?
if you think a plate of liver and eggs is hard work God help you!
My two cents on meal frequency and fasting vs regular eating. Since protein digestion and muscle protein synthesis only lasts about 4-5 hours, eating at least three times a day is optimal for the best body fat %. Even if it’s only a small difference, for a 100% optimal diet, we’d want to spread protein throughout the day. This should allow us to maintain a little more muscle and better body fat % than with intermittent fasting. Speaking from experience, I have a few more pounds of muscle yet have the same size waist/hips as when I was intermittent fasting regularly. I know longevity and and big muscles are different things and may be at odds, but the main point is I think it’s easier to maintain a 12% body fat without fasting
I’m 31 soon and I believe I’ve reached a top 1% for my age group because of my unorthodox living. I used to be 120 kg between age 23-27. I’ve been into the gym and calisthenics for almost 4 years. Which got me in really good functional shape, standing about 189 cm and 89 kg. I’m pretty serious about my beard, most people think I look 25. But I shaved once and some people thought i was 19 when I was 29. I’ve of course tasted alcohol, but I’ve never ever had more than half a few ciders and like 2 beers in my whole life and I’ve just never been interested in getting drunk. I also never smoked or had tobacco (I would try cigarettes from my mom when I was like 5 so that put me in a negative thoughts about smoking as I became a teen). So what has 31 years of no alcohol, tobacco and done for me? I look and feel like I’m still 20 but I try to rock my beard which alongside getting a new strong body has done wonders for my confidence AND health 🙂
Edit: Also, I’ve seen how the sun has completely wrecked my older family members, so as a “gamer” I’ve just naturally stayed away from too much sun which alongside great beard genetics (both has reduced my wrinkles and my face is really smooth for my age). I see most other people my age look 40+ for just having lead a different lifestyle.
Be very aware of how the sun ages your skin! But of course, I will get a bit of tan this summer anyway but not overdo it.
Yes bro wine and taboco makes you look old ..and dull..
Is working out and not drinking and smoking really enough to be in the 1%? Idk
I’m happy to have found your channel this morning — really great, informative video 🙏🏻 Can’t wait to binge watch all of your content and implement all of your tips and tricks!!! ❤️
Well done 👏 love this I’m 40 and taken me a long time to get to this point ! You are defo wise beyond your years !!