Siim Land
@siimland
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I got interested in longevity because my grandfather died of colorectal cancer at the age of 36
Because of that, I decided to learn how to optimize my health and longevity
Today, I'm publishing the best video I've ever made
It's about my longevity routine
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The man who defies aging
Chuando Tan is a 58-year-old man from Singapore who looks like he's in his 20s or 30s
Here's a breakdown of his diet, exercise, and other routines⬇️⬇️
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What's his diet?
A higher protein traditional fitness diet
His breakfast is 4 whole eggs and 2 egg whites, avocado
Other foods: chicken, fish, rice, vegetables, water
No smoking, alcohol, coffee, or tea
Sometimes he indulges on ice cream
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Chuando was born in 1966
He's been a model for decades and also does photography
He recently became popular on social media due to his youthful appearance despite being 58
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Top things secretly ruining your health:
1. House mold
2. Heavy metals in drinking water
3. Air pollution
4. Excess artificial light
5. Chronic stress
6. Magnesium deficiency
7. Mouth breathing
8. Negative self-talk
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He says he doesn't have skincare nor does he take supplements
It's funny how he looks younger than everyone else putting in significantly more effort
He certainly has the genetic card playing for him, but he also has a pretty fit lifestyle
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First, he obviously looks older than he did in his 20s but you could still easily confuse him for someone in his 20s or 30s
Second, clearly good genetics
Third, while we can't exclude the possibility of some treatments, he looks normal imo but I'm not an expert on that
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MAGNESIUM CHEAT SHEET⚡:
- Taurate: heart and blood pressure
- Threonate: brain and memory
- Glycinate: relaxation and sleep
- Citrate: constipation
- Lactate: digestion
- Malate: energy and fatigue
- Chloride: blood sugar and digestion
- Orotate: heart
- Sulfate: muscle soreness
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Chuando has been following a very healthy and fit lifestyle all his life
He exercises 3-5 times a week for about 90 minutes each. Mostly weights, swimming, speed walking.
Gear? Probably although he weighs only 175 pounds
It would mess up his baby face tho
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New study: a very large protein intake (100 g) after exercise results in a larger and longer (>12 h) anabolic response than a low protein intake (25 g)
This challenges the previous ideas that you can only utilize up to 40 g of protein in a meal
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Richard Morgana is a 93-year-old Irishman who’s a 4-time world champion in indoor rowing
He’s got the VO2 max of a 40-year-old and trains for 30 kilometers per week
Here's how his training and diet routine look like⬇️⬇️:
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Glycine has a lot of benefits for longevity
1. Mimics methionine restriction
2. Increases autophagy and glutathione
4. Collagen synthesis
5. Inhibits advanced glycation end-products (AGEs)
6. Lowers blood sugar
7. Promotes good sleep quality
* Taking collagen is not enough
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The most jacked out of your mind 70-year old Polish man Wojciech Węcławowicz
He transformed his body in his 60s to a physique that puts most 20-year-olds to shame
Probably with the help of TRT but goes to show what's possible in your 70s⬇️⬇️
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Supplement cheat sheet:
Skin: collagen peptides
Sports: creatine, whey protein
Sleep: glycine, melatonin
Focus: L-theanine, nicotine
Methylation: TMG, B12
Immunity: Vitamin D, zinc
Blood sugar: thiamine, chromium
Stress: magnesium, glycine
Testosterone: tongkat ali, boron
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NAD depletion promotes many age-related diseases
Aging is a common reason for declining NAD levels, but it's not the root cause
Here's a thread on the things that deplete your NAD pool⬇️⬇️
PMID: 33609766
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Supplements I take daily:
1. Collagen peptides (10g)
2. Glycine (10g)
3. Magnesium (400mg)
4. Vitamin K2 (150mcg)
5. Boron (3mg)
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Low NAD is at the core of all the hallmarks of aging
NAD levels appear to decline with age and this promotes all the other hallmarks of aging
However, there's one critical mistake almost everyone makes when boosting NAD
(PMID: 32097708; DOI:10.1016/j.tma.2018.08.003)
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MAGNESIUM CHEAT SHEET⚡:
Taurate: heart and blood pressure
Threonate: brain and memory
Glycinate: relaxation and sleep
Citrate: constipation
Lactate: digestion
Malate: energy and fatigue
Chloride: blood sugar and digestion
Orotate: heart
Sulfate: muscle soreness
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I have one of the slowest speeds of aging in the world - 0.62
@bryan_johnson
Rejuvenation Olympics has the lowest score of 0.677
I'm going to have to wait until October to do my 3rd test and qualify for the leaderboard
Here's my protocol⬇️⬇️
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NAD is considered a longevity molecule
It decreases with age and low levels of NAD accelerate the hallmarks of aging
But most people go about raising NAD levels the wrong way
Here's a thread about how to maximize your natural NAD production and minimize its loss⬇️⬇️
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Longevity supplements that work:
1. Creatine
2. Magnesium
3. Glycine
4. NAC
5. Omega-3s
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Glycine + NAC (GlyNAC) supplementation shows promise for longevity and increased healthspan
The only supplement that's repeatedly shown to reverse hallmarks of aging in humans
PMID: 35975308
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Most research-backed supplements
1. Creatine monohydrate
2. Whey protein
3. Magnesium
4. Vitamin D3
5. Fish oil/omega-3
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Magnesium is the master mineral
A deficiency in magnesium can secretly undermine your overall health
Yet, about 50% of people don't meet the RDA for magnesium
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Low risk but high reward supplements:
1. Magnesium
2. Glycine
3. Collagen
4. Inositol
5. Protein powder
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Top evidence-based longevity supplements:
1. Omega-3s
2. Collagen
3. GlyNAC
4. Glycine
5. Creatine
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Boron is the superhero mineral you're not getting enough of:
- helps bone mineralization
- improves vitamin D
- improves testosterone/estrogen status
- increases antioxidant defense
- reduces inflammation
- reduces calcium/magnesium loss
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Collagen is the most abundant protein in your body, making up around 30% of your total body protein
Making up your hair, nails, skin, bones, ligaments, blood vessels, other organs - It's the glue that holds you together
Here's a thread about what you need to make collagen⬇️
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Johanna Quaas is a 98-year-old gymnast from Germany
She has the Guinness World Record for being the world's oldest active gymnast
She first started competing in gymnastics at the age of 10 and has done it for 9 decades
Her quote: "If you are fit, it is easier to master life"
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My evening sleep supplement stack:
1. Glycine (3g)
2. NAC (1000mg)
3. Melatonin (0.3mg)
4. Magnesium (400mg)
5. Reishi (400mg)
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Glycine + NAC (GlyNAC) supplementation shows promise in being great for longevity and increased healthspan:
- increased antioxidant defense via glutathione
- reduced inflammation
- reduced hallmarks of aging
- better immune system
- protects the heart, brain, liver and bones
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Vitamin D is the master hormone.
Vitamin A is the master vitamin.
Magnesium is the master mineral.
Melatonin is the master antioxidant.
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My top biomarkers to measure annually for longevity:
- Hb1Ac and fasting insulin
- Lipid panel and ApoB
- hsCRP
- Liver enzymes (ALT, AST, GGT, ALP)
- Albumin
- Complete blood count
- Kidney function (cystatin C, eGFR, CK, BUN, sodium)
- Vitamin D
- Sex hormones (Test, DHEA-S,
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Creatine is known for supporting muscle growth and strength
However, creatine also has many benefits for the brain:
- improved cognition
- better memory
- reduced sleep demand
- enhanced glucose tolerance
Full thread on creatine's effects on the brain⬇️⬇️
Pic: PMID: 37368234
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Melatonin is the hormone that keeps you young during sleep
But melatonin levels drop with age
To maintain melatonin the older you get, you need:
- high NAD recycling (exercise, sunlight)
- melatonin foods (cherries, milk)
- avoid artificial light at night
- calorie restriction
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One of my favorite amino acids is glycine
Why?
Because it has so many cool benefits that tend to be missing in most people's diets
Here's the biggest reason I like it:
Glycine balances methionine which is another amino acid that in excess may accelerate aging
You get an
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Longevity supplements that work:
1. Creatine
2. Collagen
3. Glycine
4. NAC
5. Niacin
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Melatonin the main sleep hormone has many longevity benefits:
- strongest antioxidant
- powerful anti-inflammatory
- regulates longevity hormones
- promotes repair
- cardio and neuroprotective
Some interesting new insights
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Loss of autophagy is one of the hallmarks of aging
Autophagy is also central to the other hallmarks of aging
Autophagy is the process of recycling old and dysfunctional cell components
PMID: 34563704
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Start taking the sauna as seriously as exercise (4x a week is linked to):
- 40% reduced all-cause mortality
- 46% lower risk of hypertension
- 63% reduced heart disease mortality
- 65% lower Alzheimer's risk
- 66% lower risk of dementia
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Glycine has a lot of longevity benefits
1. Mimics methionine restriction
2. Increases autophagy and glutathione
4. Collagen synthesis
5. Inhibits advanced glycation end-products (AGEs)
6. Lowers blood sugar
7. Promotes good sleep quality
PMID: 37004845
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Aging causes what I call 'chronic jet lag syndrome'
It's a perma debuff that reduces the amplitude in circadian hormones, sleep duration, deep sleep and recovery.
Ultimately, you start aging much more rapidly after this happens
Here's a thread to postpone this⬇️⬇️
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Kerrygold butter faces a class action that alleges their foil packaging contains synthetic “forever chemicals”
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The best things for your longevity are free:
- Sleep🛌🏼
- Fasting🍽️
- Cardio🏃
- Lifting 🏋️
- Sunlight ☀️
- Socializing🧑🏽🤝🧑🏽
- Not smoking🚭
- Mindful breathing🧘
Consistency in this gives you most of the results
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Sauna use is one of the oldest biohacks that can promote your longevity:
- 63% lower risk of sudden cardiac death
- 63% reduced heart disease mortality
- 46% lower risk of hypertension
- 40% reduced all-cause mortality
And much more (THREAD)
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Your teeth are tiny organs connected to your brain through the nervous system
They can affect your immune system, systemic inflammation, metabolic health, and autonomic nervous system
Poor oral health can lead to systemic poor health and vice versa
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Aging causes what I call 'chronic jet lag syndrome'
It's a perma debuff that reduces the amplitude in circadian hormones, sleep duration, deep sleep and recovery.
Ultimately, you start aging much more rapidly after this happens
Here's a thread to postpone this⬇️⬇️
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Prehydrating with salt before exercise is the best pre-workout you could ever have
It is able to increase your performance by 10-20x more than any other supplement⬇️⬇️
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Glutathione is often called the master antioxidant, but it’s actually regulated by melatonin (PMID: 20868358)
Besides sleep, melatonin also regulates inflammation, immunity, antioxidant activity, and autophagy the process of cell recycling
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If you like this thread then share it around
Join my newsletter for weekly tips and science updates:
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A new study identified 8 habits that can increase life expectancy by up to 24 years:
1. Being physically active
2. Free from opioid addiction
3. No smoking
4. Stress management
5. Good diet
6. No regular binge drinking
7. Good sleep hygiene
8. Good social relationships
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Organs that age the fastest:
1. Pancreas (insulin production)
2. Thymus (immune system)
3. Liver (lipids/antioxidants)
4. Eyes (circadian rhythm)
5. Blood vessels (circulation)
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Your favorite influencers are doing red light therapy🚨🚨
It's got evidence for:
- skin health
- energy production
- lowering inflammation
- eye health
- sleep quality
Here's what you need to know about red light therapy⬇️⬇️:
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Current diet🫡:
- 25% protein, 35% fat, 40% carbs
- Mediterraneanesque diet with dairy and potatoes
- time restricted eating with 2 protein feedings
- training days 2500 calories
- rest days 1900 calories
- bodyweight 80kg, body fat 8%
- bloodwork perfect
- feeling amazing
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Intermittent fasting for 10 years
One meal a day for 6 years
All biomarkers excellent
Biological age test 9 years younger
Weight: 82 kgs
Wellbeing: 9.5/10
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Eating less makes you lose all weight
Eating less but getting enough protein makes you lose mostly fat
Eating less but getting enough protein while doing strength training makes you lose predominantly fat and add lean tissue
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This is what peak performance looks like at 100 years old
Orville Rogers broke the 60-meter world record in his age group with a time of 19.13 seconds in 2018
He also broke the 400-meter record with a time of 4:16:90
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Collagen is mostly thought to reduce wrinkles and improve skin elasticity
But are there any clinical trials actually showing those benefits?
There are at least half a dozen studies that find collagen peptides improve hallmarks of skin aging
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Your body is by default deteriorating with age:
- VO2 max goes down ~10% per decade
- muscle mass goes down ~10% per decade
- skin collagen goes down ~10% per decade
- sex hormones go down ~10% per decade
Doing nothing puts you on a path towards frailty and premature aging
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Supplement cheat sheet:
Skin: collagen, hyaluronic acid
Sports: creatine, sodium
Sleep: glycine, melatonin
Focus: L-theanine, caffeine
Methylation: TMG, B12
Immunity: Vitamin D, zinc
Blood sugar: thiamine, chromium
Stress: magnesium, ashwagandha
Testosterone: tongkat ali, boron
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The oldest man in history
Jiroemon Kimura is a Japanese man who holds the record for the longest lifespan in males (116 years, 54 days)
He lived throughout 3 centuries (1897-2013) and was the last pre-20th century-born man
Here are some amazing insights from his story⬇️⬇️
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Time for some *woosh*
I take the sauna 4x a week
Amazing benefits:
- sweat out the microplastics
- get a mini cardio workout
- lower resting heart rate
- higher heart rate variability
- better sleep and recovery
- boost in endorphins and mood
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Two markers everyone should test at least once in their life:
1. APOE gene - biggest genetic risk factor for Alzheimer's
2. Lp(a) - strongest genetically determined atherogenic lipoprotein in heart disease
⬇️⬇️
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How to be healthier than 90% of people:
1. Stop drinking alcohol
2. Exercise 2-3x a week
3. Don't eat ultra-processed food
4. Don't drink sugar-sweetened beverages
5. Sleep 7-8 hours
Doesn't take a lot of effort
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Supplement cheat sheet💊💊:
Skin: collagen, hyaluronic acid
Gym: creatine, citrulline
Sleep: glycine, magnesium
Focus: L-theanine, caffeine
Lipids: berberine
Blood sugar: vitamin B1, chromium
Stress: magnesium, ashwagandha
Testosterone: tongkat ali, boron
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If you’ve seen the documentary The Game Changers, then you might recall a scene with cloudy blood.
Check out this video about why the blood was cloudy and how to avoid it
@FoodLiesOrg
@FatEmperor
@DaveKeto
@VinnieTortorich
@CarnivoreMD
#keto
#ketodiet
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Having a lot of muscle but a poor VO2 max is worse for health than having low muscle but a high VO2 max
The best is to have high VO2 max and moderate-to-high muscle
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Glycine is not only key for collagen synthesis and longevity but it can also help you to sleep and relax
Glycine increases GABA signaling, which is the inhibitory neurotransmitter, thus helping with stress and sleep
Glycine also has neuroprotective effects on the brain
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Nutrient cheat sheet🍎🍖:
- Vitamin A: liver, carrots
- Vitamin C: sauerkraut, fruit
- Vitamin K1: leafy greens
- Vitamin K2: liver, natto
- Calcium: dairy
- Magnesium: seafood
- Potassium: potatoes, fruit
- Iron: meat, liver
- Zinc: oysters, meat
- Choline: eggs, liver
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Mineral cheat sheet:
Calcium - dairy, greens
Magnesium - nuts, greens
Potassium - potatoes, fruit, veg
Sulfur - meat, cruciferous
Chromium - brewer's yeast, oysters
Iron - meat, liver
Copper - liver, oysters
Iodine - seafood
Zinc - oysters, meat
Selenium - seafood, nuts
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Sprinting is what keeps you young
Your body loses fast twitch muscle fibers the most with age, whereas the amount of slow twitch muscle fibers stays relatively the same
Most people stop sprinting after high school
What you don't use, you lose. Keep sprints in your routine
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How to maximize your genetical potential for longevity:
1. Don't smoke
2. Maintain a BMI of 21-26
3. Exercise 3-4x a week
4. Eat in a way that keeps your bloodwork clean
5. Limit alcohol (<2 drinks/week)
You don't really know how good your genes are. Hence, lifestyle matters
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The funniest thing about the Blue Zones documentary on Netflix was that they were talking about these centenarian goat herders and pastoralists in Costa Rica and Sardinia who apparently only ate plant-based and raised goats and sheep for fun
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Cheapest longevity supplements:
1. Creatine
2. Glycine
3. NAC
4. Vitamin D
5. Vitamin K2
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"All this effort to stay healthy and fit - why don't you enjoy life more"
Usually refers to eating junk food and drinking alcohol
Guess what, having hypertension, pop belly, diabetes, back pain and weak muscles fcking sucks
Doing all the healthy stuff = enjoying life more
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The best things for increasing HRV:
1. Sauna and cold contrast therapy
2. Exercise (avoid overtraining)
3. Time restricted eating
4. No alcohol
5. Good stress management
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Melatonin is the most powerful longevity hormone:
1. Anti-inflammatory and antioxidant effects
2. Regulates autophagy
3. Supports NAD recycling
4. DNA repair
5. Activates sirtuins
6. Promotes sleep
7. Increases growth hormone
8. Cardioprotective
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What I take with every meal:
1. Omega-3s (1.5g)
2. Apple cider vinegar (1 tbsp)
3. Olive oil (1 tbsp)
4. Psyllium husk (1 tbsp)
5. Wheat germ (1 tsp)
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How to be healthier than 90% of people:
1. Stop alcohol/smoking
2. Exercise 3x a week
3. Don't drink sugar-sweetened beverages
4. Eat 80% whole foods
5. Sleep 7-8 hours
These are the fundamentals that most of the population doesn't meet, but there's more to optimize⬇️⬇️
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Spermidine is a polyamine that has many longevity benefits in humans
Higher dietary spermidine intake of >11.6 mg/day is associated with up to 30% lower mortality compared to <9.1 mg/d (PMID: 29955838)
Here's what you need to know about spermidine⬇️⬇️
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Creatine is one of the most researched supplements
It's often thought to be for bodybuilders and muscle growth
However, creatine has many other functions and benefits
- supports methylation
- energy production
- improves bone density
- supports brain function
- provides
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Quick things that benefit your health massively:
1. Air purification/ventilation
2. Water filtration
3. Morning bright light exposure
4. Block artificial light before bed
5. Blackout curtains
6. Standing work desk
7. Stretching/mobility
8. Stop doom scrolling
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If you're already lifting weights 3 times a week, then you won't gain any extra health benefits by adding an additional lifting workout
It might actually provide diminishing returns
After 3 lifting workouts per week, you would gain more benefits by adding more cardio instead
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Overtraining can cause transient immunodeficiency and increase the risk of respiratory infections
Exercise and immunity follow a J-shaped curve:
- moderate exercise reduces upper respiratory tract infections by 40-50%
- overtraining can increase risk by 2-6x
PMID: 21041243
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Exercise is the most powerful thing for longevity. Intermittent fasting is the closest thing that mimics the longevity effects of exercise.
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If you want to be in good shape at the age of 70 you need to be in GREAT shape at the ages of 30 and 40
There's a natural decline in fitness due to aging, but you will be in a better position if you start off from a higher level
That's why it's important to be above average
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Top biomarkers to test regularly for longevity
- Glucose and Hb1Ac
- Lipids and cholesterol
- cRP
- Liver enzymes
- eGFR and CK
- Thyroid
- Vitamin D
- Iron and ferritin
- Sex hormones
- Homocysteine
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Handgrip strength is a potent biomarker of health and longevity - new study
Low grip strength correlates with:
- type 2 diabetes
- cardiovascular disease
- kidney disease
- sarcopenia
- frailty
- liver disease
- some cancers
- dementia
- mortality
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Top 5 safest longevity supplements:
1. Creatine
2. Glycine
3. Collagen
4. Magnesium
5. A 15 min nap
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Collagen type cheat sheet:
- Type I: skin, tendons, vasculature, organs, bones
- Type II: cartilage
- Type III: skin, large blood vessels, uterus, intestines
- Type IV: basement membranes (capillaries, kidney, eye lense, skin, liver)
- Type V: cell surfaces, hair, placenta
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If I could choose between having a 10 year younger biological age test or a VO2 max above 60 ml/kg/min, then I'd choose the higher VO2 max any day of the week
I have both, but a higher VO2 max is definitely a better marker of health than biological age tests as of now
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Vitamin D and melatonin are hormones of sunlight and sleep
Both are opposite light sensors but they govern similar antioxidant and anti-inflammatory actions
Both also regulate glutathione, which is called the master antioxidant but is secondary to melatonin and vitamin D
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Glycine has many cardioprotective effects:
- increased antioxidant defense through glutathione
- reduction in inflammation and oxidative stress
- lowering of blood pressure
- lowering of blood sugar
- lowering of homocysteine
- reduction in platelet aggregation
PMID: 23615880
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Top things secretly ruining your health:
1. House mold
2. Heavy metals in drinking water
3. Air pollution
4. Excess artificial light
5. Chronic stress
6. Magnesium deficiency
7. Mouth breathing
8. Negative self-talk
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Boron is the most underrated mineral for boosting testosterone
- Reduces SHBG, resulting in higher free T
- Improves vitamin D status
Boron supplementation has been seen to nearly double testosterone in men on a low boron diet (PMID: 9197924)
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