Siim Land's Supplements, Diet & Daily Routine

“Walking treadmill and standing desk are one of the best investments I made to my work station.”

“Red light panel that I do 10-15 min in the morning or afternoon”

“To minimize the bright light exposure in the evening, I wear blue blocking glasses about 1 hour before bed.”

“I go to the sauna about 4 times per week for 15-20 minutes per session.”

“I take saunas almost every day”

“If I were to describe my diet, then it would be a Mediterranean-style diet with a bit more protein and carbs.”

“My own calorie intake falls somewhere between 2000-2500 on most days.”

“On most days, I try to stick between 130-150 grams.”

“I personally get around 30-40 grams of fiber per day”

“I’m getting at least 3-4 servings of vegetables per day and 1-2 servings of fruit per day, usually in the form of an apple, a banana, and some berries.”

“I’m not a big meat eater – I might eat about 1 pound of meat per week in total.”

“I eat fish around 3-4 times a week”

“My main carbohydrate source, besides vegetables and fruit, is potatoes, but I sometimes also eat whole grains.”

“That’s why I’m getting less than 10% of my calories from saturated fat, primarily from dairy, dark chocolate, eggs, and meat.”

“I usually stick to 2 cups of coffee a day.”

“One of the major changes I made was drinking 2-3 cups of green tea every day”

“I was still eating about 200-300 grams of carbs”

“I don't really salt my food and I don't take electrolytes regularly.”

“On average, I sleep about 7-8 hours per night and sometimes 9 hours if I need more recovery from exercise”

“I usually go to bed at 9:30 PM and I’m asleep by 10 PM. In the morning, I wake up around 6-7 AM.”

“I do both cardio and weights - 3x/week weights - 2-3x/week cardio”

“I do 1 interval workout per week and 2-3 zone 2 workouts per week”

“I’ve been doing resistance training for over 10 years”

“I personally try to aim for at least 10-12,000 steps a day.”

“there’s no reason for me to take either rapamycin or metformin because at my age I have very little to gain even mechanistically.”

“I have measured my VO2 max, and I got a score of 53”