Siim Land @siimland Twitter profile

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Siim Land

@siimland

4 months

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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Siim Land

@siimland

4 months

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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@siimland

4 months

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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@siimland

1 year

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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Siim Land

@siimland

3 months

Julie Gibson Clark is 55 and ranks number 1 on the Rejuvenation Olympics based on absolute values Her 3-test average is 0.665 versus Bryan Johnson's 0.72 And she only spends $108/month on her longevity Here's a breakdown of her routine⬇️⬇️

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@siimland

4 months

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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@siimland

4 months

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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@siimland

4 months

I realized he's 4 years older than my dad LOL

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@siimland

1 year

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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Siim Land

@siimland

4 months

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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@siimland

8 months

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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Siim Land

@siimland

5 months

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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@siimland

1 year

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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Siim Land

@siimland

4 months

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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@siimland

1 year

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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Siim Land

@siimland

8 months

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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Siim Land

@siimland

10 months

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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Siim Land

@siimland

8 months

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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@siimland

14 days

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, BUN, sodium) - Vitamin D3 - Sex hormones (Test,

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Siim Land

@siimland

3 months

"All this effort to stay healthy and fit - why don't you enjoy life more" 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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Siim Land

@siimland

8 months

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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Siim Land

@siimland

2 months

The soleus muscle underneath the calves is called the second heart because it helps with blood circulation back up to the heart A 2022 study also found that stimulating the soleus can have significant benefits on your glucose metabolism⬇️⬇️

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@siimland

1 year

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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Siim Land

@siimland

1 year

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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Siim Land

@siimland

10 months

Longevity supplements that work: 1. Creatine 2. Magnesium 3. Glycine 4. NAC 5. Omega-3s

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@siimland

1 month

Supplements I'll be taking daily after the age of 50: 1. Glycine - for declining antioxidant defence 2. NAC - for declining antioxidant defence 3. Melatonin - for declining melatonin 4. Creatine - for declining muscle and brain function 5. Nattokinase - for blood coagulation

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@siimland

7 months

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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@siimland

2 years

Most research-backed supplements 1. Creatine monohydrate 2. Whey protein 3. Magnesium 4. Vitamin D3 5. Fish oil/omega-3

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Siim Land

@siimland

8 months

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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Siim Land

@siimland

8 months

Top evidence-based longevity supplements: 1. Omega-3s 2. Collagen 3. GlyNAC 4. Glycine 5. Creatine

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Siim Land

@siimland

9 months

Low risk but high reward supplements: 1. Magnesium 2. Glycine 3. Collagen 4. Inositol 5. Protein powder

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@siimland

1 month

Exercise is the most powerful thing we know for longevity and reducing the risk of chronic diseases Exercise targets all the hallmarks of aging and attenuates age-related decline in function Exercise increases your well-being and quality of life Never stop exercising

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@siimland

1 year

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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@siimland

4 months

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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@siimland

11 days

Most supplements don't work. Here are the ones with the most evidence: 1. Creatine monohydrate - muscle strength, brain health 2. Omega-3s - lipids, heart, brain 3. Magnesium - sleep, metabolic health 4. N-acetylcysteine - immunity 5. Astaxanthin - lipids, skin, inflammation

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Siim Land

@siimland

26 days

Supplements I take daily: 1. Collagen peptides (10 g) for skin health 2. Magnesium (400 mg) for heart health 3. Omega 3s (2 g) for heart and brain health 4. Astaxanthin (12 mg) for skin UV damage 5. TMG (2 g) for homocysteine and methylation 6. Glycine (10 g) for glutathione

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Siim Land

@siimland

10 months

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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Siim Land

@siimland

2 months

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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Siim Land

@siimland

6 months

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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Siim Land

@siimland

1 year

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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@siimland

1 year

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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@siimland

7 months

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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@siimland

9 months

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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@siimland

11 months

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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Siim Land

@siimland

1 year

Longevity supplements that work: 1. Creatine 2. Collagen 3. Glycine 4. NAC 5. Niacin

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Siim Land

@siimland

4 months

Every hour of sleep before midnight is worth two

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Siim Land

@siimland

1 year

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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@siimland

8 months

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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@siimland

11 months

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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Siim Land

@siimland

14 days

Garlic is one of the few foods that actually deserves the title of "superfood" Not only for killing vampires but it's also: - antiatherogenic - antiinflammatory - hypolipidemic - antithrombotic - antidiabetic - supports endothelial function - antihypertensive PMID: 36263122

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@siimland

8 months

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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@siimland

4 months

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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Siim Land

@siimland

2 years

Kerrygold butter faces a class action that alleges their foil packaging contains synthetic “forever chemicals”

Kerrygold ‘Pure Irish Butter’ Contains ‘Forever Chemicals,’ Class Action Alleges

The maker of Kerrygold butter faces a proposed class action that alleges the “Pure Irish Butter” products’ foil packaging contains synthetic “forever chemicals.”

www.classaction.org

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Siim Land

@siimland

1 year

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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Siim Land

@siimland

1 year

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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Siim Land

@siimland

2 months

Longevity starter pack for men: 1. Lift weights 3x a week 2. Zone 2 cardio 45 min/week 3. Waist circumference <97 cm 4. Sleep 7-8 hours 5. Walk 8,000 steps/day

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Siim Land

@siimland

10 months

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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Siim Land

@siimland

1 month

Jacinto Bonilla is an 86-year-old man from the U.S. He's the world's oldest athlete who competes at the CrossFit Games He got into CrossFit in 2006 at the age of 67. He also survived prostate cancer in 2008.

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Siim Land

@siimland

3 months

Supplements I'm most interested in from a longevity perspective: 1. Glycine 2. Melatonin 3. Magnesium 4. Astaxanthin 5. Berberine

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Siim Land

@siimland

3 months

Here's her workout plan: - two days of upper body workouts with weights - two days of lower body with weights - one day of training for core - cardio 4x/week for 20-30 min - three times a week sauna for 20 minutes

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@siimland

1 year

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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@siimland

1 year

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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@siimland

3 months

Dave Pascoe is 61 and is ranking higher on the Rejuvenation Olympics than Bryan Johnson Here's his routine: - P90X and other workouts - Meals with nuts, seeds, veggies, potatoes, meat, fish, eggs, mushrooms - Infrared sauna - 150 supplements - Quarterly plasma donation⬇️⬇️

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Siim Land

@siimland

6 months

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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Siim Land

@siimland

4 months

If you like this thread then share it around Join my newsletter for weekly tips and science updates:

Siim Land VIP Files

Siim Land exclusive newsletter

www.siimland.co

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@siimland

8 days

New study: higher olive oil intake (>3 tbsp/day) was linked to a 20% lower all-cause mortality risk compared to the reference group of 1 tbsp/day independent of overall diet quality

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@siimland

3 months

That’s it – very simple and cheap I think everyone can afford her routine and they probably could even spend much less I think it's amazing to see people getting great results with minimal budget If you like this then retweet and click the like!

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@siimland

1 year

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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@siimland

1 year

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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@siimland

19 days

Astaxanthin is my main compounds of interest recently - protects skin against UV damage - lowers inflammation and neuroinflammation - lowers lipids and blood pressure - protects the eyes - senolytic properties - major antioxidant potential - lowers blood pressure PMID: 35794254

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@siimland

7 months

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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@siimland

3 months

What about the NOVOS supplement? It's a 14-ingredient supplement that tries to target the hallmarks of aging Julie says it helped with her results, but she also takes some magnesium and vitamin D3+K2

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@siimland

1 year

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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@siimland

1 year

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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@siimland

5 months

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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@siimland

1 year

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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@siimland

10 months

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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@siimland

4 months

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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@siimland

4 months

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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@siimland

1 year

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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@siimland

3 months

Born too late to defend Rome. Born too soon to travel the galaxies. Born just in time to store microplastics in testicles.

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@siimland

5 months

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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@siimland

5 months

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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@siimland

5 years

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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@siimland

1 year

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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@siimland

1 year

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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@siimland

1 year

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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@siimland

1 year

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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@siimland

3 months

Julie doesn’t have any special biohacking routine She spends only $108 per month on her health: - $27/month on a gym membership - $79/month on a supplement called NOVOS Core She does pay more for food, but her diet is very simple: lots of vegetables, chicken, yogurt

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@siimland

8 months

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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@siimland

1 month

Your oral health is much more connected to systemic health than you realize Inflammation of the gums and periodontal pathogens are now beginning to be recognized as contributors to neuroinflammation and Alzheimer's disease pathogenesis Good health requires good oral health

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@siimland

3 months

Dan Sullivan is an 80-year-old entrepreneur from the US He’s currently ranked No. 1 on the Rejuvenation Olympics leaderboard Here's his routine⬇️⬇️

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@siimland

7 months

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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@siimland

1 month

Did a comprehensive blood test with 183 biomarkers I don't take any pharmaceuticals and only a handful of supplements Here's an overview of the most important markers:

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@siimland

2 years

@nexta_tv Just civilians driving there

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@siimland

11 months

29th birthday 29 pullups 80 kg bodyweight

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@siimland

4 months

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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@siimland

8 months

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