Siim Land is an 8-times best-selling author from Estonia on topics regarding health, fitness, and longevity and keynote speaker. He has a YouTube channel and Instagram with hundreds of thousands of followers. He's got a degree in anthropology. Chronological age 30. His best Dunedin PACE value is 0.62 which ranked him number 1 before. Siim’s SYMPHONY Age organ age is also 17.
What drives you to focus on your longevity and health?
I got into fitness in high school when I started doing strength training. Then after military service I started learning anthropology. During that time I got more interested in preventive health as my grandfather died to cancer when he was 36 and his brothers died to thrombosis in their 40s. Nobody in my family has lived past 80 and I realized I had to take preventive health more seriously. As an anthropologist I also read a lot of books about life extension and the future of humanity, which made me interested in longevity science as a philosophy.
What have you learned from your tests (bio age, organ age if applicable, etc.)?
The age tests are somewhat unpredictable and also hard to get practical information from. For example, my best score of 0.62 was done when I was putting in only about 80% effort to my health and when I was putting 90% effort my result went worse – 0.65. It might have also been because of getting COVID a month before doing the subsequent tests. There’s literature on COVID and other infections accelerating biological age in the short-term, but it reverts back later. It’s just that waiting 1-2 months might not have been enough and it apparently takes several months for the biological age to go down again. My telomere age also accelerated substantially. First test it was 4 years old but after COVID it accelerated to 32 which is massive. I did another test 1 year after having COVID and we’ll see what’s the results now.
Siim's Longevity Routine:
Your go-to daily meals: I have 2 meals a day. One is a protein shake at 10 AM and second meal is at 4-5 PM. Protein shake includes 30 grams of whey protein with collagen and some frozen berries. Second meal is a Mediterranean style meal with cruciferous vegetables, tomatoes, beans, fish like salmon or herring, sometimes eggs and meat, and potatoes with olive oil. My macros are about 25% protein, 25% fat and 50% carbs.
Supplements you take: collagen 10 g/day, glycine 10-15 g/day, TMG 2 g/day, creatine 3 g/day, magnesium 400 mg/day, taurine 6 g/day, omega-3s 2 g/day, hyaluronic acid 200 mg/day, astaxanthin 12 mg/day
Workout routines: 3x week resistance training for 45 minutes (push-pull-legs split), 1x week HIIT training 4x4x4 Norwegian protocol, 2x week zone 2 cardio 60 minutes. Daily walking ~10-12k steps
Stress relief/mindfulness practices: sauna 4x week 20 min. Playing with dog and spending time with wife.
Sleep routines: Bedtime 10 PM, wakeup 6 AM. Block blue light with glasses 1 hour before bed, cooling mattress, sleep mask, melatonin 0.3 mg on some nights.
Recovery strategies: sauna 4x week 20 min, stretching, walking
Any other longevity routines you practice: comprehensive blood panel 2x a year, DEXA scan 1x year