Thread by @siimland

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⬇️⬇️

I did the Dunedin PACE test that measures your speed of aging based on DNA methylation

The results are based on your chronological age cohort, which for me is 28

My score of 0.62 is better than 99% of other people my age

The average 28yo would have a score of ~0.85-0.90

3 years ago I took my first DNA methylation age test based on the Horvath's clock of aging

I got the age of 16 at a chronological age of 25

I took the same test again at 28 years old and the scored 16 still

My DNA methylation aging rate based on this is 0.56

So, what's my protocol?

I've been following my biohacking routine for 6 years and have honed it towards longevity over the past 3 years or so

Some of the fundamentals are obvious:
- exercise regularly
- keep an optimal weight
- sleep well
- circadian rhythm
- some supplements

I'm in excellent health by all metrics:
- chronological age 12 years younger (I'm 28)
- all biomarkers great
- optimal body composition
- advanced fitness metrics

And I've achieved it with:
- no pharmaceuticals, I take only OTC supps
- no TRT/injections/peptides/PEDs

What's my diet like?

Not very restrictive, I do adhere to a decent calorie deficit but I do more like calorie & carb cycling i.e. higher carbs and calories on workout days and less on rest days

You can check out my full diet breakdown in this video:

What foods do I eat?

Almost all food groups, including vegetables, fruits, tubers, meat, fish, eggs, dairy, some grains

Check out my fridge breakdown:

I've been doing intermittent fasting for 10 years all the time

I've done 16/8, one meal a day, etc

The last 6 years I've been doing what I call Targeted Intermittent Fasting: 1 protein shake before a workout and then a bigger meal

https://t.co/gvxGhWCeXs

What's my workout routine?

I lift weights, do calisthenics a lot but also incorporate a lot of cardio/HIIT

Full breakdown:

I measured my VO2 max for the first time ever a few weeks ago and got 53, which is decent and above the threshold for lowest mortality risk but I haven't trained a lot for VO2 max so far

Higher VO2 max is one of the best predictors of mortality and I intend to get mine to 60

My strength, which is second best for mortality risk, is quite advanced however

Here's me doing a weighted pullup with 88 kilograms on my belt at a bodyweight of around 83 in the video

Everyone's always interested in supplements, although I believe the body composition, strength, and VO2 max are much more powerful

In total, I take maybe 15 supplements a day

No peptides, no injectables, only OTC

Full video:

Some of the biggest bang for your supplements for longevity and slowing speed of aging in my opinion are:
- glycine + NAC
- TMG
- creatine
- glucosamine
- melatonin
- collagen peptides

I have excellent resting heart rate and HRV
- heart rate usually at 36-38 beats per min
- heart rave variability (HRV) usually around 120

I attribute my low heart rate and high HRV mostly to:
- doing cardio and walking
- being in good weight
- keeping stress low
- regular saunas and cold exposure

I've taken the sauna since 1 years old (I'm from Estonia) and it's one of the best for HRV

My sleep is also quite good - getting scores of 90-100 on my EightSleep mattress

I do sleep around 7-7.5 hours on average and sometimes even 6.5 hours

Ideally, I would want to sleep 8 hours on average but I'm experiencing no side-effects from 7-7.5 atm

Some key hacks that I think have helped me to achieve a very slow speed of aging compared to my peers and other biohackers:
1. Intermittent fasting
2. High methyl donor diet (beetroot, eggs, leafy greens, etc)
3. High frequency workouts (5-6x a week)

How much has it cost me?

Not that much - I spent around $1500 per month

I definitely don't have as thorough of a measurement panel or screening of all my organs as Bryan Johnson

But given all my metrics and bloodwork, I'm probably doing great

Video:

If you're seeing me for the first time, then I've been doing biohacking content for many years

My YouTube has over 143k subs, Instagram over 332k followers

I've written and co-authored 8 books about different topics: minerals, athletics, collagen, etc siimland.co/books

I'm in the process of writing my next book about longevity and slowing the speed of aging, which goes into all the details of what I personally do and the results of other people who've worked with me

If you want to stay updated then join my newsletter: siimland.co/vip

Some might think I have good genetics

I have bad genetics for longevity:
- my grandfather died at 36 of cancer
- my 2nd grandfather died at 72
- my grandmoms are in their 70s
- nobody in my family has lived above 80

My family was poor when I grew up - no fancy biohacks