Male Longevity with Siim Land | Longevity Optimization Podcast

Today I'm speaking with Siim Land on the Longevity Optimization Podcast. In this episode, Siim shares his inspiring journey into preventive health and highlights the critical role of biological age testing in understanding and improving longevity. We explore key biomarkers that can help track health progress and discuss how to strike a balance between following strict health protocols and still enjoying life to its fullest. Additionally, Siim offers fascinating insights into how AI is shaping the future of health optimization.

Siim Land is a dedicated advocate for longevity and preventive healthcare, focusing on practical strategies to extend healthy lifespan through lifestyle choices. His expertise spans daily routines, dietary habits, and supplement use aimed at optimizing long-term wellness. With a passion for educating others about nutrition and environmental impacts on health, Siim also shares his personal experiences with various therapies designed to enhance vitality. Beyond science, he brings thoughtful perspectives on aging, death, parenting philosophies related to nutrition education, and maintaining an overall balanced approach to living well.

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Timestamps

00:00 Introduction to Longevity and Health Optimization

02:36 The Journey into Preventive Health

05:03 Biological Age Testing: Insights and Limitations

09:05 Key Biomarkers for Longevity

12:13 AI and Longevity: The Future of Health Optimization

14:14 Balancing Longevity and Enjoyment of Life

17:48 Daily Routines and Health Practices

29:41 Dietary Choices for Longevity

30:41 Nutritional Insights and Macro Calculations

33:40 Exploring Supplements for Longevity

36:43 The Role of Creatine in Health and Performance

39:18 Adjusting to New Environments and Time Zones

41:30 Parenting Philosophy and Healthy Eating Habits

44:04 Future Living Plans and Biohacking Trends

45:00 Therapies and Protocols for Health Optimization

50:32 Environmental Toxins and Detox Strategies

53:59 Philosophical Perspectives on Longevity and Death

KAYLA BARNES-LENTZ (00:00.086)

All right, so today on the Longevity Optimization Podcast, we have Sim Land. Welcome.

Yeah, thanks for having me. I'm really happy to be here.

Yeah, of course. It's fun. really, you know, I'm glad. So you're in LA, obviously. You live quite, quite a ways away, but I'm, glad that we got connected and we can have a chat. Cause I feel like obviously we've both been in the space for a long time. So it's probably about time that we met in person.

Yeah, I think we'll have a good conversation.

Totally. Well, I mean, let's start with the basics. Like what got you interested? Cause I mean, you you're probably like, I would say the youngest person that is in the space that's well known. I would probably say, so are you 29? you're 30. Okay. So I'm 34. So I would say it's probably like, you're the youngest. I might be like the second youngest. Cause a lot of people in this industry are quite a bit older, you know, like mid forties, fifties. what got you interested in health so early?

SIIM LAND (00:38.357)

I'm 30 now.

SIIM LAND (00:54.862)

Yeah, I've been doing it for pretty much like 10 years and I've done YouTube for seven, eight years. So yeah, like I, you know, back then I was definitely one of the youngest ones out there. Maybe nowadays there's, I've probably seen some young people as well, but the reason I got into it so young myself was because I wanted to take preventive health more seriously because my grandfather got colorectal cancer and he died when he was 36.

So like that's very young. And that just left me like this, I guess responsibility to not die of any of like a chronic disease myself, young as well. colon cancer is like very preventive or like it's able to be cured once you catch it early enough. But the same applies to like many other kind of these chronic diseases that you can prevent them.

And, you know, when I was in high school, I was into interested in like bodybuilding and fitness. But yeah, during high school, university, when I was studying anthropology, I decided that preventive health is a lot more kind of valuable and interesting. Like, you're probably like regretted to not taking it more seriously when you're young, because a lot of these chronic diseases, they don't start when you're 40 or 50. Like they start

decades before that, you the heart attack you had in your sixties, it started when you were 20, the same with kidney disease, cancer and Alzheimer's, know, the dementia in your eighties started when you're 30 or 40 years old already. So yeah, that's what got me interested in it myself.

Interesting. So when you were doing bodybuilding, and by the way, I think bodybuilders were like the original biohackers anyways, right? Like they were measuring everything. They were trying all these exogenous molecules. And so did you ever try to anything that you wouldn't do now? Did you, when you were doing bodybuilding?

SIIM LAND (02:52.686)

I mean, I wasn't like a bodybuilder, bodybuilder was, you know, just lifting weights. As like a high school guy, you're just interested in building muscle and getting a six pack and those things. So, I mean, that was my main motivation back then. I never, I mean, I did compete in like this, I guess, junior bodybuilding. like younger than 24 years of age, I think was the limit. So was like 22 or something. I did compete in two competitions, but.

Yeah, like that. never like really took it that seriously. I did mostly for yeah, just trying to get fitter.

And then what was your health evolution? Like, what did you say you would start? I mean, now you're doing the Rejuvenation Olympics, right? So you're number four, right? You were number one for a little while, correct? How often does that change? Is that just like always changing or?

the leaderboard. it's kind of changes very sporadically. There's no consistency with that that I've seen. yeah, I did it. That particular test, the speed of aging test, I did it just out of curiosity. I heard about it, did the test. First one, I got a good result. Back then, it was the lowest score yet that I've seen online.

And then I decide, okay, I need to do two more tests to qualify for the leaderboard. But I haven't like done last, I did it in, yeah, like July last year, the last test, but I haven't done it that much. It's kind of interesting test. Like there's a lot of randomness and unpredictability to it. Like if you had a cold or infection, it can offset the results. If you had very intense exercise, it can make your result worse.

SIIM LAND (04:38.498)

sleep deprivation, and even like the time of day might actually affect it. it's lower in the evening and higher in the morning, for example. So if someone were to be really, you know, keen on, I guess, optimizing that particular test, then you would have to do quite a lot of tests several times, even at the same time, like same day.

Yeah, actually on that topic, I mean, you know, I think that this world of biological age testing is really exciting, right? I've interviewed a lot of the academics, so people like Nir Barzilie, even Aubrey de Grey, people that have done a lot of research in this space. And then I was actually listening to an interesting podcast with Dr. Peter Atiyah and Matt Camberlain. Did you listen to this one? On bio age, so it was, I guess.

I've probably heard it.

I'm still figuring out like what I think about it, right? Because Matt Camberlain said that he had sent in multiple tests to multiple companies on the same day with his same labs, same blood from the exact same time under different names and got like vastly different results, right? Like 20 years difference. So what are your thoughts on these tests?

Yeah, I think that's the kind of limitation like if you let's say do the test once or twice a year is here like a snapshot But as we as we see there's a huge variability in the results So it's not really representative of your overall speed of aging It's just like a snapshot in that particular second when you take the test I think You know current and as well as the cost so like, know, these tests aren't you know that cheap so this speed of aging tests

SIIM LAND (06:18.392)

with a Horwatz clock that has like, it's like $400, I think, two diagnostics. So it's, you for that money, you can get a pretty comprehensive blood panel. Like I think the function health yearly per panel is the same amount. So like I would much rather take the blood panel because it's more like actionable. And even if you do get the biological age test results, it doesn't matter what the result says, you would still do the same things, right? Like if it's high or low, you would still do the kind of

Yeah, I think it's like $4.99.

SIIM LAND (06:47.874)

similar diet and exercise and sleep and similar supplements as well. So there's not a lot of practical takeaway from the results. You would do the same things. Whereas with blood panel, you can see, okay, your lipids are high or your kidney markers are a bit bad. That's more actionable. There's specific things you can focus on. So yeah, I would much rather be concerned more with the blood panel rather than these.

Yeah, that makes sense. So what are some of like the hero biomarkers that you're looking for? Like what's most important to you when you're getting your labs done and kind of like what ranges do you want to see them in?

Yeah, I think some of the most like umbrella overall health markers are things like hemoglobin A1c, so your average blood sugar levels, your lipid panel, not only cholesterol, but also like ApoB, ApoA, Lp little a as well is quite important, but you don't need to test it that frequently. So it's like very genetically determined. So you can't affect it that much, but it's still something to do at least once.

CRP, so like a general inflammation marker, homocysteine is underrated, I would say. And then just yeah, like liver enzymes, kidney markers, EGFR, cystadensie, bun and those kinds of things. So yeah, I would look at metabolic health markers, sex hormones as well are great thyroid hormones. So yeah, like, know, if I had like some, you know, unlimited budget and

just a desire to know everything, then you can literally start measuring hundreds of blood markers. But for general health purposes, even just hemoglobin A1c and CRP, homocysteine and some lipids can be very insightful just from the risk, from the standpoint of the major chronic diseases. So like when we're talking about longevity, then we have to realize that 30 % of people will die to heart disease. And it's the like biggest cause of death in the developed world.

SIIM LAND (08:50.666)

If you want to live longer than you, one of the biggest goals for men and women, mostly for men would be to minimize the risk of heart disease. because that's going to be the biggest bottleneck, biggest likelihood of death for most people.

Have you done any of the like clearly soft black analysis yet?

no.

That's an interesting test. they'll do, know, standard Western medicine would do like a calcium score to see the calcium buildup, but the clearly soft plaque actually looks in the vessels for soft plaques because they're more modifiable. So let's just say that you have some soft plaque. There's actually a really interesting IV therapy that, you know, we do at Live, it's called Plaquex. It can actually remove some of those soft plaque buildups. So, you know, like you're saying, you know, getting ahead of things. And if you find them early, you can have so much more control over it.

my husband and I were doing an interview and they were like, are you so scared that he's just gonna get a disease randomly and die? And I'm like, no, because I would know that. I mean, he could get, God forbid, hit by a car or something, but I don't think he's gonna have a heart attack out of nowhere, get cancer, because we're doing so many things that you can see the direction it's going. And I'm glad that that's becoming more popular. Going back to biological age, what do you think of more so the phenotypic age? mean, for me, I feel like that's...

KAYLA BARNES-LENTZ (10:10.798)

probably what most people can rely on.

Yeah, I like it a lot more because it's based on 10 blood markers and they're more specific. yeah, like glucose, CRP, creatinine, white blood cells, ALP and others. So you can see what might be the issue or what's things to focus on a bit more. So yeah, I like it. And it has pretty good correlation with the chronological age as well.

Yeah, I think it's fun because I've kind of putting a bunch of stuff in a chat GBT because I think we know one of the biggest barriers to entering this industry is like cost and price, right? And I'm very excited to see it become more accessible because we know the things that are going to move the needle the most are the ones that are free or low cost, right? Like all this other stuff, you know, I'll show you around my house. I have like a hard shell hyperbaric chamber in there and like all this stuff, but that's just like getting these like marginal. And for me, it's fun to test cause it's like a cool, just like.

You believe too, but have you tried putting into like chat GPT? It can kind of show you like a speed of aging just based off some blood labs. It's kind of doing that phenotypic age for you.

I haven't used it for that. But but I've used it for just interpreting some blood work and yeah, looking at some of like, give me some like recommendations based on that the results. So yeah.

KAYLA BARNES-LENTZ (11:30.924)

It's pretty good. Yeah, it really is.

Does it look at the tune-out-in-pace as well,

It can't do that because I don't think it understands methylation. But it can essentially give you like a phenotypic. If you have the biomarkers, it'll put it in and then you can get that sped up.

Because I think the formulas are online. There's a lot of those like different files, different websites that actually calculated so I guess it can just draw the data from there.

Yeah, so I think that could be a way, because if you think about it, if you just have those few biomarkers, it's not that expensive, you know. You can keep that pretty low cost, and I think that's a way people can kind of like be excited still and gamify it, which I think is probably the most interesting part about the biological age is like the gamifying it, right, so.

SIIM LAND (12:13.932)

Yeah, there's a new leaderboard as well, the Longevity World Cup that's based on the FinoH.

Is that Dave Pesco's or is he involved in that? you guys?

He's on the leaderboard. Yeah, but he's not like a creator of his. It's I don't know his last name, but Adam, he's like a crypto guy who is also interested in the longevity things and he made it this kind of leaderboard. Yeah.

Yeah, I'm so excited to see where AI is going to help like take health and just even helping doctors, you know. There's no way that a doctor can look at thousands of biomarkers and store it all and then compare it against everyone else. So, it's going to be really, really fun. Are you using AI at all underneath of like the protocols outside of just interpreting some results for you?

I use it for analyzing some papers. It can do it quite well. I'm just looking at raw data and numbers, calculations, conversions of different units. If you have different units for the different blood markers, it can convert them quite well. And yeah, you can, okay, estimate my X result from these numbers, for example. If you put your DEXA scan results,

SIIM LAND (13:30.254)

You can say, how many liters of visceral fat is expected to have, for example. So you can, I don't know how accurate it is, but it's able to do that at those calculations. Okay, you have this much grams in Dextrose scan, how much would it be in liters if you were to do an MRI?

That's helpful. Okay, so walk us through what you think, like what side of longevity are you on? So have you seen these like circulating memes lately where it's like an old like Italian guy with tattoos, like smoking, estimated age, and then we won't really talk about who's on the other side of it, but you know, there's like the don't do anything except longevity stuff. where are, where do you fall on this?

Well, I think, you know, there's, yeah, there's always the talk whenever I'm making videos as well about whatever that my grandfather or grandmother, she never exercised, she ate pasta and smoked and drank wine, etc. And she lived 100. You know, yeah, like there are those stories out there. And yes, there, there's people who are able to achieve that.

But for every person who reaches the age of 100 while smoking, there's like a million people who don't make it to 100 while smoking. So it's kind of the exception proves the rule. And, you know, to be honest, then the biggest reason why there are these outliers who make it to 100 with a kind of mediocre or unhealthy lifestyle is because of genetics. So they have certain genes that protect them against heart disease, cancer, or Alzheimer's or whatever it is. Because

studies done by near Barzilay, they show that these centenarians, don't have lifestyle that's much different from the general population. They eat the same, they have very similar lifestyles as regular people. So why do they live exponentially longer than the normal people? Maybe some luck, maybe some secret supplement they take, but most is probably like genetics. with that being said, I think

SIIM LAND (15:35.63)

you know, as a person who might have mediocre genetics, or, you know, you don't have very long living parents, or grandparents, then, you know, if you want to live longer, you want to maximize your potential to make it to 100, then you need to take it more seriously. And you need to track things more and, and have a more stricter lifestyle in some ways. But, you know, at the same time, you there's no evidence that being this 100 % robot is going to

yield the desired result. And there's also something to say about stress and, and just emotional well being and just enjoying life as well like happiness and being free from, I guess, neuroticism is also like positive for your mental health and physical health as well. So you need to kind of find a balance. Yes, don't eat, you know, chips.

every night. But if you have chips every once in a while, maybe once a month or every every few months or whatever is like a birthday cake, then it shouldn't like wipe you out. You know, I think a healthy body should be able to tolerate suboptimal diet for a short period of time. Of course, you don't want to do it all the time. But, you know, there's a degree that you can get away with if you live otherwise optimized. So, yeah, and at the same time, being very strict.

could have negative effects on your mental health, not all for everyone. Like some people just like it, you that's perfect. If you don't experience that you're missing out on anything, then who's to say that you're harming yourself. But at the same time, if you are feeling some sort of, I guess, restriction or feeling stressed about living a very hard lifestyle, then you you might benefit from occasionally just taking a break or going on holiday or something. So I'm kind of in the middle, like,

I don't think that smoking and eating pasta every night is going to be the goal or the way to enjoy it for most people. But at the same time, I don't think you need to be 100 % strict either. So there's going to be some sort of a balance that everyone has to find out themselves.

KAYLA BARNES-LENTZ (17:48.152)

Yeah, so walk us through like a normal day for you.

Yeah, I wake up usually around like 6am. And the first thing I do is take my dog out for to pee. So that's a great way to get like sunlight and breathe some fresh air move a little bit. After that, I usually like make a tea or coffee. And then I start to work. So most of my day is revolving around, you know, conecration writing books.

research, so like mental work, in a sense. Fortunately, like my wife is also in the same field in the sense that she she's also like writing and doing research on longevity and health. So we, I guess we have like a very good match in that sense, we have very similar lifestyles. So I don't, I don't have to like, go away from home to work and spend a little time.

with my wife, so we get to spend most of the day together, although we're still working. After around a few hours of working, I usually have my first calorie meal of the day, which on those days is going to be some sort of a protein shake or protein mixed with yogurt or something like that. So I have 30 grams of protein at least in my first meal of the day with usually like

10 grams of collagen, plus a few other ingredients like glycine or TMG and a few other supplements.

KAYLA BARNES-LENTZ (19:19.647)

Nice.

KAYLA BARNES-LENTZ (19:26.444)

So that's like two hours. So if you wake up around six ish or so, and then just like eight o'clock, have your first meal. nine or 10. Nice.

something like nine or 10. Yeah. And after that, in the afternoon, I have a workout. So I work out pretty much every day, maybe one or two rest days per week. But yeah, three times a week, I do resistance training. And three days a week, I do some cardio, either HIIT or a zone two cardio. And after the workouts, I pretty much have sauna almost every day, at least four times a week.

I use either the regular sauna, Finnish sauna or the infrared blanket. That's actually pretty convenient. You just plug it in and five minutes it's working. And yeah, after that we have dinner quite early. We have like 4 p.m. finish around five or 6 p.m. And after that we just wind down with my wife.

Love that. So yeah, it's so great that you're married. I love that. I mean, there's not, there's also not that many people that are married in this space. There's a few, right, but not a ton. Ben Greenfield is married and he's really the only, only other one I can think of.

Yeah, yeah, I mean, it's a very underrated, you know, if you can find like a partner who shares your enthusiasm and passion to health and longevity, then that's like the best thing ever. Then you don't have to worry about, you know, having unhealthy food in the house. You don't have to worry about exercise. You just do it together. Like you'll, you'll work out together. You'll go to bed on time together. the funny thing is we were on a vacation in Tenerife, I think two years ago.

SIIM LAND (21:12.14)

And it was like a hotel. like Tenerife is popular for like all the people to go. So from Europe, I mean, it's a very warm country and in the winter months, Europeans go there. And in the hotel, like we were in bed like 9.30 or something. But then you can hear outside in the lobby, like the older people were playing music and having drinks and stuff. they were already going to bed before the old people go out to parties. But yeah, you know.

That's so funny.

We like it. We like to go to bed early and get good sleep.

So you guys are in bed by 930?

At least by 10.

KAYLA BARNES-LENTZ (21:52.398)

Yeah. My husband and I go to bed at 8.30 and he used to stay up far later. Um, but he, you know, he's super interested in health too. Um, our first like date was in a hyperbaric oxygen chamber. So I'm pretty sure he knew what he was getting into because I like put him in the chamber and then I put him in an ozone sauna. He did an NADIV role like his, I think, no, he had done it before, but we kind of like did an NADIV race early dating days. So, um, yeah.

I once did an NAD, I don't recommend this by any means, but I had like, won a contest. So I once did like 750 milligrams in like seven minutes. So yeah, it was like a pressure bag. You know, honestly, it wasn't that bad. really was. I've done so much NAD, I was just like, I'd rather it be painful for like seven minutes than some people sitting there for like four hours, you know? That's crazy. So, okay, what else do you and your wife like do together? How do you incorporate, do you guys work out together like on the same schedule and how does like,

you know, her obviously being a woman kind of differ from your protocols.

We have a different, on most days we do have like a different workout schedule, but we occasionally do work out together as well. It's just, yeah, like sometimes we just, you because like we'll just go to the gym whenever feels right for our schedule. Like, you we work still on different things and, you know, we eat the, at least the first meal. So she eats lunch, eat the brunch protein shake.

So we'd eat together in the evening, but during the daytime, we kind of do our own thing and hang around in the same space. she has similar principles in that she does weightlifting and cardiovascular exercise. She doesn't go very heavy with the weights and she doesn't prioritize muscle mass or strength that much. She just does it for the longevity and bone density benefits.

SIIM LAND (23:51.43)

And she does cardio as well of some intervals and regular zone too. But she does a lot more like yoga and mobility, which I don't do that much. I should do more, but yeah, I'm be slacking in there.

Yeah, yeah. mean, it's, I've really found a lot of nuance. you know, we're going to do a podcast, Migo on your podcast too. And so we'll talk about the differences that I found from like male and female protocols. It's kind of interesting, but it's not surprising, right? And like we were very different biologically, physiologically.

So yeah, will shoot her. Yeah. Like the menstrual cycle definitely affects her, how she performs at the gym.

Totally. So what, you you kind of walked us through our day and you're kind of like in the middle, you know, you would say, not like ultra extreme, but you're still like, obviously you're doing all the longevity things. So what do you think has contributed? Let's just say, you know, that we have full confidence in this like speed of aging. What do you think has contributed the most to getting a really low score?

I think being lean or like being lower body fat is quite impactful. What I've noticed is that if you get too lean or like if you exercise too much that can worsen the result. So like my worst result was when I was doing a lot of cardio and I got like much leaner because I thought, hey, maybe if I get leaner, I'll get a better result, but apparently not so.

SIIM LAND (25:21.806)

So I think, like I don't know, maybe for men, like a sweet spot would be around 10%, nine to 10%, maybe if you go below that, then it can possibly induce too much stress on the physiology. But you definitely don't want to be like overweight. So that's one of the easiest things most people can fix with, you all blood markers. If you start off from like 20 pounds overweight, you lose at least 10 of them, then your, all the blood markers will generally improve.

all the lipids and blood sugar typically. There's some exceptions, but generally it will. Secondly, I think the sleep component, so regular circadian rhythm alignment, going to bed, waking up around the same time, is quite important as well. And not drinking alcohol is important. At least I think that effect that my results, I haven't drank regularly for like 10 years now. I might've had like,

one or two glasses of wine at our wedding and our honeymoon, but that's pretty much it over this 10 years. And eat a bit of fasting, think, you know, that's more theoretical. think eat a bit of fasting for me did play a role as well. Like this time-restricted eating component that not eating too late, not eating immediately after waking up. I've done it for, yeah, almost 10 years, some sort of intermittent fasting and

you I like it, it works great for me. It's not for everyone. It's I don't think it's like inherently necessary. And some people also take it too far that like a smaller reading window is the way to go. Like, I don't think that's necessary. But you at least want to make sure you don't eat like when it's dark outside, and immediately before bed. And maybe in the morning, wait, you know, at least 30 minutes or an hour. So yeah, anything else within that time frame is good to go.

How do you feel about the sun?

SIIM LAND (27:21.422)

Well, I mean, I don't have to worry about the sun that much in a stone. But, you know, I try to be mindful of it. you know, don't sunbathe or I don't spend like hours outside in the sun. But, you know, I do like prioritize the morning sunlight exposure for the circadian cues. I prioritize sunset also for the melatonin cue. And

I do want to get enough vitamin D during the daytime, but I'm not spending hours outside to get super tan or sunburned.

Yeah. Do you have like an optimal, what do you try to keep your phytoendia?

I'm not sure about the units, but something like, I think it's 75 nanomoles is like a good range. So I think, know, with vitamin D, yeah, like you want to keep it just normal. And, you know, if you can achieve that with natural sunlight, then that's the best option. know, there's some conflicting opinions about vitamin D supplements. I think that if you maintain normal,

blood vitamin D levels with only supplementation, then you're not getting all the benefits. You're missing out on the near infrared light and the circadian rhythms from sunlight. So you do want to get natural sun exposure in reasonable amounts. Yeah. Yeah. Yeah. think, you know, for people in North, it's definitely impossible to get all the vitamin D they would need from just sunlight, especially in the winter. Like in the winter, it's practically impossible.

KAYLA BARNES-LENTZ (28:49.038)

It is hard to get all of it.

SIIM LAND (29:03.406)

So yeah, I do take supplement in the winter months with K2.

What about your diet? Are you like following vegan or anything of that nature?

I don't have like heart restrictions on like nutrition aside from yeah, like, you I'm not gonna eat junk food or stuff like that. But you know, I eat carbs, I eat meat, I eat dairy, I eat eggs, fish, I eat beans every once in a while I eat rice, potatoes, fruits, berries. So I guess, you know, I do like to think that it's like a Mediterranean style that but it's more geared towards exercise.

performance. So like I eat a lot more carbs, probably, and a bit more protein and the standard Mediterranean diet, I think.

Hi guys, I'm going to interrupt this episode for a brief announcement. As you may or may not know, I started a community for females by females and it's a female longevity optimization community. This is a place that you can connect with like-minded women. We are all here to support each other and there's a variety of different benefits to being a member. You get a monthly ask me anything, so submit your questions and I'll answer them directly. We also have an entire library of courses on

KAYLA BARNES-LENTZ (30:17.754)

all of the important components of longevity such as labs, nutrition, exercise, sleep optimization, longevity optimization protocols that I'm doing along with real-time updates to my personal protocols. There are so many benefits of being a member of the community. We'll also be doing in-person live events here in California and virtual events for anyone that can't attend.

But if you're interested in joining the community, I would absolutely love to see you there and I will include a link in the show notes.

Um, but, uh, yeah, it's not like low fat. It's not low carb. I think it's, would probably get around 130, 40 grams of protein, which is something like 0.8 grams per pound for me. And I would get 300 grams of carbs on like a workout day and my breasts are fat, something like 75, 90 grams of fat. That's what I've at least.

calculated my macros. That's what I've got.

to try to aim for a specific amount of fiber.

SIIM LAND (31:22.734)

I think it comes along from the carbs. like if I eat vegetables, fruits and potatoes, like my sweet potatoes are like my main carbs source. So I'm getting at least 30, 40 grams, maybe 50 even.

What about supplements? What is your core stack? What have you tried that you really like? I know you kind of do some research on molecules. What are you most interested in right now?

I'm interested in astaxanthin quite a lot recently. it has, there was last year, I think it was 2023, there was the ITP study where astaxanthin increased lifespan by 12%. And there are human studies that it does have anti-inflammatory properties, it might help with some metabolic health markers, but it also protects the skin against the UV radiation. So yeah, it's quite interesting that

you know, it's pretty safe and you get it from salmon and some other like pink, pink animal foods. So I do take it as a supplement, like six to 12 milligrams per day. Other ones I like are glycine. So there is also glycine seen to extend lifespan into ITP study. It was like smaller percent, like 3%. But

know, glycine is something that is also very safe and very high tolerance for most people. So it supports collagen, supports glutathione synthesis, supports creatine synthesis. I have seen at least there is some like evidence that glycine might also help with visceral fat. So it's interesting, counter amino acid to glycine is methionine and excess methionine

SIIM LAND (33:18.56)

In animal studies, shortens lifespan and excess methionine increases homocysteine, which might increase cardiovascular disease risk as well. But if you balance it with glycine, so you don't even have to reduce methionine, but if you increase the glycine so the ratio normalizes more, then you pretty much mitigate the shortening in lifespan.

So because you're eating more meat than the glycine's offsetting that is the theory.

Yeah. Yeah. So like, you know, you're not getting a lot of glycine from foods unless you're eating like pork skin and gelatin. Yeah. So it's easier to add like five, 10 grams of glycine as a supplement. That's what I take. And it also supports collagen and balances the methionine ratio. So methionine restriction, reducing methionine in humans has been seen to improve insulin sensitivity and reduce visceral that and improve metabolic syndrome.

And low glycine status is also associated with higher amounts of visceral fat in elderly people. yeah, there's no study that the glycine supplementation would reduce visceral fat, but based on the studies on the thionine, you could predict that a higher glycine status or a higher methionine or lower methionine glycine ratio could reduce visceral fat as well.

And, you know, I've done a DEXA, I have like very low visceral fat and part of it might be because of taking a lot of glycine, so like 10 grams.

KAYLA BARNES-LENTZ (34:52.014)

Yeah, could, I mean, you're also, yeah, lean and young too.

Well, interesting, I did two DEXA scans. I went from 350 grams to 54 grams in like a few months. And I didn't change. I mean, I was kind of lean in both times. Some of the things I changed were, like increasing glycine, increasing green tea consumption. So polyphenols have also been seen to produce visceral fat and liver fat. And I did more zone two cardio, although I did the same amount pretty much. So,

It's hard to say what was the specific thing that resulted in the decrease. They all have shown to contribute to that, but the glycine is one part.

Yeah, that's great. I love glycine too. So I think that's a good one. Any other ones that you're excited about?

You know, there's a lot of talk about creatine recently. I think it's deserved in the sense that creatine is very evidence-based or it has a ton of studies showing benefits. I think that what's been very interesting recently is the effects of creatine on sleep and the brain function. So yes, it supports muscle growth when you're doing resistance training and it supports like this un-awake performance or like strength and power.

SIIM LAND (36:15.534)

But there's also the studies where elderly people taking creatine, they have better memory and cognition, especially if they have cognitive deficits. So that's kind of interesting. And when it comes to sleep, then there's studies where after even short sleep deprivation, so like you've been awake for 21 hours, you take

something like 0.35 grams per kilogram. So I'm 80 kilos. So for that, for me, it's 28 grams creatine. So you take that, then you mitigate the drop in cognitive performance and memory tasks. And you even take it beyond baseline a little bit. yeah, like if you, and it was equal to caffeine. So you're pretty much like getting the same mental acuity effect from caffeine with

Yeah.

SIIM LAND (37:12.366)

creatine if you take a very large doses. other studies as well where athletes their sleep deprive they sleep only like three, four hours, they take creatine 100 milligrams per kilogram. So that's a smaller amount. So like eight grams for me. And they, they reverse the decline in skill performance. So like, yeah, there's some like effect on mental performance from creatine. yeah, you know, when I flew over here,

I had a speech the next day. I took 28 grams of creatine. Worked quite well.

Wonderful. I mean, if you stack that with exercise, since there's also, you know, sleep deprivation mitigating effects of exercise, I mean, sounds like a great stack. So what else did you do? So you did the 20 grams of creatine.

Yeah, well, when I arrived the night before, then I had been awake for something like 25 hours. At the hotel, I just took melatonin, dimmed down the lights, took glycine as well for sleep, magnesium, and yeah, it was very easy to fall asleep. In the morning, to adjust to the new time zone, I wanna get some bright light cue, I go outside, try to get sunlight, and ideally I would

combine it with some exercise. So I also did some zone two cardio for 20 minutes. I don't want to like, you know, do a hard workout, but just some sort of vigorous exercise also helps to anchor the new time zone. So if you exercise earlier in the day, then you shift your circadian rhythm earlier. If you exercise too late, then you shift it later. So it's also like this cue for the circadian rhythms. And after that, I also took caffeine. So I want to bunk all the, or like,

SIIM LAND (39:00.29)

have all these cues in the new morning in the new time zone so that my body would adjust to it. I, you you want to do it at least a few days until they get fully adjusted, but that you do the trick and breakfast as well. Actually like you have breakfast. the food signal is another one.

Yeah, definitely. So how have you liked LA so far?

It's good. Yeah, like, I haven't like, walked around the town that much in the conference and just working a bit. But it's, you know, there's a lot of health places. So that's nice health stores. So yeah, definitely people are more interested in taking care of the health.

How is the biohacking scene in Estonia?

It's growing, there's not like an established scene there. It's kind of a little bit more popular in Finland. So the organizers of the BioMaker Summit, started it in 2013 in Finland. So they were actually in quite early compared to the rest of the world as well. They did it alongside Dave Asprey and others in US.

SIIM LAND (40:16.478)

But yeah, in Finland, it's more established than in Estonia and Estonia that's not that popular, but you know, it's slowly growing. We're gonna have another like a conference in Tallinn this June, which hopefully will bring you know, more attention.

Do you and your wife want to children?

Yeah, yeah, we're planning on doing it like, either at the end of this year or next year. So we will, you know, want to get completely settled in and not have a bunch of like, work to do at the same time. So we're gonna be kind of ready for it. But you know, you'll never be completely ready.

Yeah, yeah, yeah, I know, trust me. Like it's, my husband and I, we were gonna start trying a little earlier and then we got so busy with work and now we're moving to Austin. So yeah, I mean, I think, and then I was like, you know, making my biomarkers perfect and then we had this LA fire and now there's these toxins. So it's always something, but yeah, I think that's great. I mean, I think it'll be fun. Everybody always asks me like, how are you gonna manage your lifestyle and like kids wanting, you know, junk food and stuff. So how do you think you guys will manage them?

I think, you know, I'm of the believer that they want to that they should get exposed to some things in small amounts. So like gluten and dairy and, you know, kind of this allergens at least so they wouldn't develop allergies in the future. But, you know, I think we probably wouldn't have like junk food in the house, we'll make healthy foods and try to make healthier alternatives or healthier snacks or desserts.

SIIM LAND (41:59.128)

But I think what I would like to teach my children would be like moderation rather than like very harsh like restriction. So I think the problem, so like ideally you would want to like take a bite of a donut and put it back. Whereas most people might be in a situation that they can either say no to the donut completely, you know, but if they take a bite, they'll have to eat the entire box. So I think.

a healthier relationship with the food would be that you can take a bite, it's fine, but I'm not gonna eat it, even though you might want to or not. So I think that would be like the best skill for children to have. Like my wife is very good at it. She has like a chocolate that she eats, but she takes like one small bit of it and that's why she's fine with it. And I'm like always,

I would eat the entire thing. Not that I have some problem with saying no to things, but it's just like, how can you just eat this nail-sized piece of chocolate and be satisfied with it? I would just eat at least one stick of it. But she's very good at that kind of moderation. I'm also good with it, but yeah, I would want to teach that skill to the children.

Yeah, I think like education too, just like I'm excited, we'll move to Austin, we'll have like a garden and to be able to show kids like how things are actually meant to be grown and the beauty of it and the beauty of like having your own food and just seeing the journey versus just grabbing something off the shelf and it being like this processed and really quickly made manmade food. So I think that will be like a big part of it for us too is just education, but.

Yeah, I agree. Like you have to teach them. think if you restrict too much, they're just going to want to rebel, right? And then they're going to want to like go eat all the junk foods that their friends have. Yeah. But if you let them explore a little bit, but who knows, you know,

SIIM LAND (44:04.59)

Ideally you would have children growing up with a farm or some garden. They would get their hands dirty. They would get exposed to bacteria from animals. That's what's going to build a strong immune system.

Totally. Do you guys think that you'll stay where you're at now, like for good? Do you ever have any intentions on moving to the States or moving anywhere else?

Yeah, I it's hard to tell. Like we have a lot of projects on the back working and we don't know like where it's gonna take us. And yeah, like we don't have any specific plans yet. And I mean, fortunately, we can always, you know, change. don't have to decide that we'll stay in one place for the rest of our life. So yeah, I think we'll probably have a lot of things to do everywhere. I mean, we'll both have to travel anyways to States, to Europe.

to India, to UAE, whatever, so.

Yeah. What have been some of the most interesting like therapies or protocols that you've tried and what have the results yielded, like good or bad?

SIIM LAND (45:11.394)

Yeah, so a few months ago I did a H-Bot and I wasn't ever like really interested in it because I tried it like five years ago and I didn't feel anything or I didn't see any effects. But my wife did it to recover from mold illness and she saw from her blood work that her homocysteine dropped quite a lot, like 50%.

And my homocysteine at the time was also slightly elevated. I was taking TMG, was taking B complex and still didn't decrease, but I did the HBOT and it also got to like 5.4, which is like very good. So we both saw from our blood work that it did decrease our homocysteine, which is very interesting. And yeah, I did the HBOT for something like 20 sessions.

How long, like one hour? Five times per week or? No. Okay, interesting. So it took you a little while to get even.

like two or three times per week.

SIIM LAND (46:17.588)

Yeah, few months.

We're doing what pressure?

1.5 so it's a very like low moderate.

Yeah, but it's actually good. So 1.5 is actually very good for like neurological, like a lot of brain sometimes with, so at my clinic, would probably recommend a bit of a deeper pressure for mold or any viruses, but I mean, it sounds like it was beneficial.

Yeah, well, I didn't have any mold illness per se. Maybe the homocysteine might have been elevated from some mold exposure. So like I grew in a moldy house when I was a child and we lived there actually until two years ago. So there might've been some exposure from there, but I didn't have any actual symptoms.

KAYLA BARNES-LENTZ (47:07.48)

But your wife did, right? she, and she got, did she get the mold from home too?

Well, she's had it a bit longer. like in university, she, I think she lived in a dorm for one semester where it had a lot of mold. So that was, and she got like some very inflamed tonsilitis and things like that. I guess it was like seeded or like the initial exposure was maybe from there, but it flared up from various other sources.

Was she able to get rid of it? no.

She's doing a lot better. Now she's taking like cholesterol. mean, so that's like a mold illness drug. And yeah, that does work quite a lot.

It does work. I actually started taking colostrumine because there's some interesting research on it removing PFAS. It removed about 60 % of PFAS in like three months. So what would normally take about three years took about three months. So when I got the environmental exposures from the LA fires, did therapeutic, I got rid of all my plasma, TPE, eBoo, because I need to get rid of a FAS because I want to get pregnant soon. So I don't have time to be like waiting around.

KAYLA BARNES-LENTZ (48:22.734)

But yeah, the cholesterol is really great. A lot of people with SIRS or chronic inflammatory response syndrome related to mold illness. Yeah, that's helpful. Also, if you guys have access to ozone, I've seen like, you know, tremendous benefit from Ibu. And we do Ibu as part of like a mold protocol at the clinic as well. So that can be really helpful.

Yeah, I've been interested in the Evo and the Plasma Exchange, but I haven't done it yet.

Yeah, do they have like those types of not too much?

No. Yeah, I haven't seen it in Europe or I have searched across Europe and not in Estonia.

I can, well, I don't know how close it'll be, but there's another, it's like, it's called in euphoresis. Have you heard of this one? So it's another, so with therapeutic plasma exchange, they remove the plasma, give you albumin back. With in euphoresis, they actually filter the plasma and they remove the bad, because when you take out all your plasma, you lose a lot of the good like immune system parts as well. So it just filters in, gives you back your plasma. But anyways, I know these guys that are doing a bunch of trials over in Europe with the in euphoresis, because we're going to bring it here.

KAYLA BARNES-LENTZ (49:24.77)

and have it like at the clinic, but maybe you guys can go try it there because that could be helpful for, you know, molds to have even those things.

Yeah, definitely want to. So before we get pregnant, also want to, yeah, like take out microplastics and purify the blood.

Do you do any like testing right now to see what your levels are for environmental toxins or molds or microplastics?

I haven't yet, on the list,

Yeah, I like the lab Vibrant America. So they have something called the total toxic burden and it combines all the environmental toxins and microplastics, BPA, phthalates, parabens. I mean, it's wild. Like, you know, it's so hard to keep those levels low when you live in such a congested area like LA. cause when I was living in Ohio, was so much easier to have like maintained perfect levels and here it's harder. And then with the fires, it just became like impossible.

KAYLA BARNES-LENTZ (50:16.59)

Like I think even, you know, Brian Johnson, put out his labs from the after the fires too, same thing. It's like these dry cleaning chemicals and these high levels. It's just wild. So you do HBOT, anything else like any other exciting therapies that you have found to be helpful?

not really like, I'm, you know, at my age, my goal is to stay healthy for the next five, 10 years, and then maybe intervene a little bit more in like, with these more experimental procedures. And I think we earlier, we spoke about a 70 year old guy who's taking a lot more extreme measures, but because he had make sense when he's 70, if he wants to live longer, but you know, I think

The younger you are, the longer you can wait until you do things because your risk of overall mortality is already lower. But if you're in your 70s, then unfortunately you're closer to the average life expectancy already. So you would have to be more, I guess, risky. You have to take more risks at that point if you're interested in living longer.

Yeah.

KAYLA BARNES-LENTZ (51:25.314)

Yeah, I think we'll have a lot of advancements too. yeah, just like staying healthy and like feeling amazing I think is also, you the goal. It just, I mean, I would assume you have like less environmental exposures where you are.

Estonia is one of the cleanest in Europe and the world. I also grew up on this island in the Baltic Sea and it's virtually one of the cleanest places in the world. I drink water from the well and clean air and lots of trees.

I mean, that's great.

KAYLA BARNES-LENTZ (51:57.888)

I mean, yeah, over here, can't like, you're gonna pay me to drink tap water, you know, it's like absolutely horrible, filled with all sorts of really harmful things. And like pharmaceuticals, it's like crazy. And the fish are like pollute, everything over here is super polluted. So it's hard, you have to do a lot more just to like maintain baseline. That's why eventually, you know, we're move to Austin for a few years, but then ideally just like, I wanna get a house in the middle of nowhere with like, you know, right here, even though like we have all, for our wifi shuts off at night, but there's like,

10 houses right around that their wifi is going to be dirty.

Interestingly, I think a lot of these plasma exchange and aphoresis things, I think they will become more popular because of the modern toxin exposure that we are exposed to. So hopefully they'll make some sort of a pill version of it. I think Quicksilver Scientific has certain detox products that they probably don't work as well as plasma aphoresis, but there's ways to support detox that...

you would want to do quite regularly like sauna as well. I do it almost every day.

Yeah, we actually, my husband is now, we own a sauna company. It's been around for 30 years, but here in the States, they started making saunas that were built for people with chemical sensitivities. So they don't use any like wood glues or plywood or any varnishes. So because what's wild is a lot of the saunas here, not like finished saunas, like traditional finished saunas are great and they don't use these materials, but a lot of...

KAYLA BARNES-LENTZ (53:32.812)

you know, the infrared saunas that are built over here, even like Clear Light and some of these brands, they use these wood glues and then so they off gas and they heat up and they off gas into the chamber. So it's like, it's literally like kind of doing the opposite of what it's supposed to be doing. it's just, yeah, it's very toxic world in general. Well, what are your last takeaways? Like what do you want people to know about your longevity journey and what are your top recommendations for them?

Yeah, I think one of the biggest takeaways should be that to live to 100, you have to make sure you live to 90. To live to 90, you have to make sure you live to 80, 70, 60, 50. So at different ages, there are different risks. So like, when you're 20, 30 years old, your risk of dying to falls is very low. But if you're 80 years old,

that's the number one cause of death from accidents, falls and breaking the hip and those kinds of things. So you have to keep that in mind and prioritize, let's say those risks. Heart disease is one of the biggest causes of death in the world. The average age of a heart attack is like 64 or something. And it's the bottleneck in people's longevity, but it already starts when you're much younger.

atherosclerosis progression starts even when you're like a child, it just doesn't reach clinical manifestations when you're 50, 60 years old. yeah, like prioritize these kind of timeline of events that happens. And hopefully then you can also extend the maximal lifespan because it's, you I like the research in maximum lifespan, et cetera. But if you get a heart attack in your 60s, it doesn't matter.

what are you doing right now to live to 120 or beyond that? You have to make sure that you first reach 60 and not to get a heart attack and then make sure you reach 80 without Alzheimer's and dementia. And hopefully stay alive until we get some more massive breakthroughs in radical life extension.

KAYLA BARNES-LENTZ (55:43.79)

Yeah, so last question, do you, are you more focused on just being healthy? Are you like trying not to die ever?

Um, well, I think, I think, like, immortality is like, not possible, at least within this biological suit. That's my opinion. But I think no one really wants to die in that sense. Like, if they could choose, okay, live to 120 or live to 250. You know, I think there's no like real difference.

there or like if you if if people would be able to live 250 with good health, like, think most people would just take it and I have the kind of same mentality. So there's no like, okay, at what age do you want to die? I don't know, like, this is hard to say, like, but I'm not afraid of dying either, like, would be fine if I died at 80 or something like that. So yeah, I just like like, as an anthropologist, I'm more interested in the science and the philosophy about it.

like death and aging is like the hardest problem that humans has ever faced. We've never solved it. And it's also like, because it's the hardest, it's also the most exciting, right? Like, you know, obesity is not a hard problem. It's hard to do or like hard to achieve losing weight for some people, but it's not physically in like a physical terms. It's not hard as a problem. know, cancer is difficult and we don't have our cure for cancer.

Yeah.

SIIM LAND (57:22.914)

But theoretically it's quite possible to achieve that. And the same with Alzheimer's and heart disease. Like theoretically they are treatable and solvable. But with aging and death, it's it's much harder problem to solve. So that's why it's like very interested. I like, I wanna focus on the hardest problem. And you know, it's very bizarre, but in my head, like one of the scenarios is that, you know, I figure out how to live forever, but then I choose to die.

Voluntarily, like, okay, I solved the problem and now I'm like, I can happily die. Like that's a very bizarre scenario, but at least that's in my head, like, because I'm not afraid of dying, but I do want to kind of find a solution to this problem.

Yeah, yeah, I'm always conflicted. I'm also not afraid to die. I also believe in God and I think I'm gonna be living in heaven and it's gonna be beautiful and amazing. So I'm not scared to die. we know that every generation, we're all so excited, right? And we all feel like we're on the brink and we do have AI now, which is like birth of the super technology that we've never had before. But like also I think every other generation also thought.

Yeah, for sure. This said that it's very close 50 years ago, but yeah, like in animal studies, the longest life extension was achieved 50 years ago. was like 65 % of, and it was calorie restriction. And since then we haven't had massive breakthroughs in extending a mice lifespan even, not to mention humans.

it out.

KAYLA BARNES-LENTZ (58:57.004)

Yeah. Well, it's a very fun time to be alive and I really appreciate you coming on. Of course. This podcast is for informational purposes only and views expressed on this podcast are not medical advice. This podcast, including Kayla Barnes, does not accept responsibility for any possible adverse effects from the use of the information contained herein. Opinions of their guests are their own and this podcast does not endorse or accept responsibility for statements made by guests.

Yeah, well, thanks very much.

KAYLA BARNES-LENTZ (59:26.05)

This podcast does not make any representations or warranties about guest qualifications or credibility. Individuals on this podcast may have a direct or indirect financial interest in products or services referred to herein. If you think you have a medical issue, consult a licensed physician.