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: www.siimland.co/my-longevity-routine NoordCode Collagen Use Code SIIM10 for 10% Off: livehelfi.com/collections/noordcode?ref=ht7TkC1JKVWLMl BonCharge Infrared and Blue Blockers Use Code SIIM for 15% Off: boncharge.com/siimland Dr Michael Lustgarten RU-vid channel: www.youtube.com/@conqueragingordietrying1797 Podcast with Dr Matt Kaeberlein: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Ex0q-FHqzdc.html&ab_channel=SiimLand
.)•( . . }•{. . ]•[. ./•\. Just another comment and a Like for the algo. *************** Stay shredded, brahs (and brahettes). We're all gonna make it. *************** Peace.
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.
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.
Thank you for this video. Being disciplined with your routine will pay GREAT dividends as you age. I'm 75. With the regular blood work my doctor couldn't believe I was that healthy. So she ordered a TON of blood work -- and guess what? I AM that healthy. hahahaha. I watch your knowledgeable videos to keep improving. I feel great plus learning and improving gives me something constructive to do with my Type A personality. Achieve, achieve, achieve!
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!
You very likely now have the graphene oxide time bomb in all your organs. Cancer and CVD are now going through the roof since 2020 with ap. 34% increase in mortality.
Thanks a lot Siim, though missing the part of the GlyNac segment where you go over how you get your NAC dose. Seeing the effective dose recommendation in the Dave Pascoe video it would be roughly the same amount as the Gylcine. Question: How do you get 15 grams of NAC in?
I'm only 8 minutes in where you talk about the fruits you include in your diet for longevity. Having come from your video about deuterium you made 5 years ago, i am very curious if the deuterium factor in higher sugar fruit still carries as much weight in how you structure their diet as it did back then. I'm very curious if other beneficial factors in fruit outweigh the deuterium!
Great content ! To the point, clear and educative. I am curious if you still do OMAD + one protein shake ? Because I am doing OMAD for almost 5 years and am very much interessted in your longterm observations and results. Thanks ! 🙏
What are the specific beneficial mechanisms created by sauna? If it is body temperature and sweating, then I wonder if Bikram yoga would have similar benefits? I almost never go to a sauna, but I'm 70 years old and have been doing Bikram yoga approx. three times weekly for 20 years.
Excellent video packed with a lot of good information and trials. You mentioned that there isn't many studies on calorie restriction. The best one I know of is the Okinawan study on their 1940s diet. They don't eat till they're full and had to pretty much eat what they grew, 73% of the diet was sweet potato, some greens, beans and tofu and maybe some pork when it was time to kill their hog. They did not eat sweets, very little fish, very little fruit, less than 10% rice, no nuts or eggs. The women often lived to 100+ with their brains still intact cooking daily meals, tending a small garden and chatting with neighbors. They lived a healthy lifetime of calorie restriction even with some low vitamin levels.
I found a 2013 email I had on the study in case you're interested. Back in the 1950's the Japanese rural Okinawan group of people had the most centenarians per capita. How did they live so long? Here is their diet Caloric Restriction, the Traditional Okinawan Diet, and Healthy Aging The Diet of the World’s Longest-Lived People and Its Potential Impact on Morbidity and Life Span Ann. N.Y. Acad. Sci. 1114: 434-455 (2007). TABLE 1. Traditional dietary intake of Okinawans and other Japanese circa 1950 Total calories 1785 Total weight (grams) 1262 Caloric density (calories/gram) 1.4 Total protein in grams (% total calories) 39 (9) Total carbohydrate in grams (% total calories) 382 (85) Total fat in grams (% total calories) 12 (6) Saturated fatty acid 3.7 Monounsaturated fatty acid 3.6 Polyunsaturated fatty acid 4.8 Total fiber (grams) 23 Food group Weight in grams (% total calories) Grains Rice 154 (12) Wheat, barley, and other grains 38 (7) Nuts, seeds Less than 1 (less than 1) Sugars 3 (less than 1) Oils 3 (2) Legumes (e.g., soy and other beans) 71 (6) Fish 15 (1) Meat (including poultry) 3 (less than 1) Eggs 1 (less than 1) Dairy less than 1 (less than 1) Vegetables Sweet potatoes 849 (69) Other potatoes 2 (less than1) Other vegetables 114 (3) Fruit less than 1 (less than 1) Seaweed 1 (less than 1) Pickled vegetables 0 (0) Foods: flavors & alcohol 7 (less than 1) Data derived from analysis of U.S. National Archives, archived food records, 1949 and based on survey of 2279 persons.
Great summary reference vid. Much appreciated. Where can I find a link to the Nyugen et al study on Hazard Ration of CHD Mortality? I'd like to read more. Thanks!
Nguyen et al (2023) Serum Cholesterol and Impact of Age on Coronary Heart Disease Death in More Than 4 Million Veterans, Journal of the American Heart Association. 2023;12:e030496
800 min is over 13 hours per week of exercise. I used to do this too but not necessary at all. In fact IMO all one is doing is preparing for the next workout. Which is fine. 99% of the working population with families cannot and will not do this...I now weight train (used to do O lifting and powerlifting) 2-3x per week for a max 40-45 min (usually 30min). Run 4k-5k 1x-2x week a ( 20-25 min) and walk my dogs 2x per day for 30min max total time (usually 20min and they come for a run with me) If I weight train 3x then run 1x. So the absolute max I'm exercising is 335 min per week (but 95% of the time it's less)
Just because elderly loose muscle mass doesn't mean eating more protein will prevent that. Its more likely that resistance training will. Our bodies are vary efficient in absorbing the protein.
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.
I have heard of the nature paper concluding that, yes, but fish is also high in TMAO and despite it it’s prized for how beneficial it is (some types of fish at least) for your health. People have been eating meat for a very long time in most of the world and as long as you do so in moderation and abstain from red meat and just eat organic meat, I don’t think it’s likely to cause a lot of problems for your health
Studies show vegans have the same life expectancy as those on the standard American diet while vegetarianism and med style diets are associated with longer lifespans.
My opinion is EVOO for 400*F and lower, for higher go with ghee (clarified butter). Smoke point do not equate to how fast an oil oxidize, avocado oil have higher smoke point but oxidize faster than EVOO and coconut oil.
13:46 a thousand minutes a week, that's almost 2 1/2 hours a day, everyday... Going to have to figure out how to allocate 15% of my day to physical activity, when I have a desk job.
When it comes to saturated fat .The epidemiology doesn't make sense at all . Only coastal regions that has access to alternative types of fats and meat would have a better longevity and health overall .Omitting populations that thrived on saturated fats
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 have studied this extensively. For me I use a combination of thought stopping techniques and just making an effort to think about death more to desensitize myself. Honestly having a little bit is probably healthy and can be used as fuel to eat better etc. Also there is this thing I just discovered named God. He is apparently real and philosophers have known since Ancuent Greece.
finally you edit your recording now. I couldnt finish your videos before because of the very annoying low end thumps in your older videos. My subwoofer would go crazy and its so annoying.
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
In order to estimate risk, you need to establish causality first, this can only be done through randomized controled estudies, not observational estudies. Not sure whether the data pointing out saturated fat as dangerous is reliable or not...
The 2020 Cochrane meta-analysis was done on randomized clinical trials and they concluded that replacing saturated fat with whole food carbs, polyunsaturated fats, and monounsaturated fats reduces heart disease risk more than saturated fat. Saturated fat is better than trans fats and refined carbs, but not better than whole food carbs, polyunsaturated fats, and monounsaturated fats. It's not about whether something is bad or not. It's about what is better. I'm not going to coast on items that are number 3 for longevity based on the studies, but I'll go for the number 1 and 2 spot because that maximizes risk reduction. Everyone can choose whatever diet they want and I think exercise is by far more important in the long picture. But for me it makes sense to not leave any stone unturned when I know there are superior options for maximal risk reduction.
When you talk about calorie restrictions, how do you spread out the meals? And can you like eat several times/day but very low amounts or does that defeat the purpose? "Eating less but more frequent" vs "intermittent fasting"
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.
You cannot eat in a calorie deficit for any extended period of time. If you are eating in a calorie deficit you are losing weight. If you arent losing weight its because your maintenace has decreased fron what it used to be. So you aren't eating in a calorie deficit.
I wonder if the reason more than 140 minutes of resistance training / week is associated with higher mortality is because of steroid users being disproportionately in that 140 minutes + / week group.
Yes, resistance training and HIIT are vigorous exercise (200 min/week lot) and zone 2 cardio and walking/hiking are moderate exercise (800 min/week lot)
Animal fats vs seed oils, which so you think is healthier? I feel like the modern man is unhealthy because of the increased use of seed oils, causing more inflammation and gut issues. Thoughts?
Your channel is great. Thank you. It does come across as that is what you mean though, after stating the “proper sauna dosage” you add that you don’t think it will give any additional benefits doing more. This is where I disagree. But the 19 min mark, yes, I remember Dr. Rhonda Patrick mentioned this, least amount of minutes to reap all benefits
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 :D
Good video but you need to add some grass fed beef and lamb to your diet. It's one of he healthiest longevity foods out there. The same propagandists who told you to eat margarine and rancid seed oils also told you to fear red meat, eggs and butter.
Problem I have are the people telling me if you are obese a shorter lifespan? I know a lot of elderly people obese yet they are still alive into late 60s n early 70s. Someone what to explain that?
After the age of 75, the BMI with lowest mortality rises slightly. That's probably because being overweight provides cushion to falls and reduces frailty. That's because older people usually dont have muscle so the fat is a second best option. If you have muscle then a more normal BMI is still better
Being obese doesn’t guarantee you will die early it increases the likelihood. Just as not having a degree doesn’t mean you will be a low income earner, it just increases the likelihood of it.
You mention 800 minutes of moderate physical activity per week. What's an example of moderate physical activity? Would Zone 2 be considered moderate or vigorous physical activity?
I am 65 years old, on no medication. Smoke 20 cigarettes a day & drink 200 ml of Indian whisky everyday. No exercise at all. Weight 59 kgs. Rarely went to a doctor. Have fish thrice a week. Chicken once a week. Mutton once month. Not a drop more if someone offers a million dollars.
"I haven't spent my whole life studying, researching, and working in the field, but I don't like the science on saturated fats and LDL cholesterol. So I say both are fine. But I like the exact same science by the same scientists on refined carbohydrates and trans fats, so I say those are bad."
Also another antioxidant called squalene, which is also found in shark liver oil. And some vitamin E. This is the reason why even though it has lower smoke point than avookado oil, it actually oxidize less and produces less aldehydes from frying. The main argument against olive oil is the amount of omega 6, which is about 9-10% of the total oil. But I think being bind with the various antioxidants mentioned above and being cold pressed help the PUFA become less oxidized compared to industrially produced seed oil. The concern of fake EVOO is exaggerated in my opinion, provided you use reliable franchised health foods store like WholeFoods and not get cheap brands.
@@marktapley7571 Like I said, I disagree, it may be true for the cheaper brands, but not if you do your homework and buy quality with certification. If you have a bit of culture you know what real evoo taste like. Pufa in context, he did not say in industrial see oils like soybean are good. You're only short changing yourself in trying to be ignorant.
