10 Minutes to Become Healthier Than 99% of People

About this Video

• Video Title: 10 Minutes to Become Healthier Than 99% of People
• Channel: Siim Land
• Speakers: Siim Land
• Duration: 00:09:40

Introduction

This video details the lifestyle changes Siim Land implemented to improve his health biomarkers from the top 15% to the top 1% of the population. He outlines specific changes in exercise, diet, sleep, and supplements, emphasizing data-driven adjustments based on his blood work.

Key Takeaways

• Exercise Changes: Reduced weightlifting intensity and duration, increased moderate-intensity cardio (Zone 2) and high-intensity interval training (HIIT). This shift is based on studies suggesting moderate exercise provides greater health benefits than vigorous exercise.
• Diet Changes: Reduced daily calorie intake from 4000 to 2500, decreased protein intake from 2.2g to 1.6g per kilogram, reduced fat intake while increasing carbohydrate intake (mostly from whole grains, fruits, and potatoes). This approach prioritized overall health and improved blood work over maximizing muscle growth. Supplementation with glycine to mitigate the effects of reduced protein intake.
• Sleep Changes: Increased sleep duration from 6 to 7.5-8 hours per night by altering his bedtime routine, improving sleep hygiene (including blue light reduction and cooling his sleeping area). Improved sleep scores from 70-80 to consistently over 90-100.
• Supplement Changes: Significantly reduced the number of supplements taken, focusing on glycine, astaxanthin, magnesium, omega-3s, collagen, TMG, and creatine (not daily). Prioritized lifestyle changes over supplementation.
• Blood Work Tracking: Consistently tracking blood work and adjusting lifestyle based on the results, showing a willingness to adapt strategies for ongoing improvement.