About this Video

• Video Title: Realistic Longevity Routine for Normal People - Be Healthier Than 95% of People
• Channel: Siim Land
• Speakers: Siim Land
• Duration: 00:09:42

Introduction

This video presents a practical longevity routine achievable by most people. It refutes the misconception that achieving health and longevity requires overly complicated or expensive regimens. The routine focuses on manageable exercise, dietary choices, supplementation, sleep, and lifestyle factors.

Key Takeaways

• Exercise: A weekly routine of under two hours, combining resistance training (pulling, pushing, legs) and high-intensity interval training (HIIT), significantly reduces mortality risk. Daily walking is also encouraged. The key is to start moving.
• Diet: Prioritize whole and minimally processed foods (fruits, vegetables, fish, etc.). Ultra-processed foods are acceptable in moderation if other health markers are good. Focus on body composition, blood work, and overall well-being rather than strict calorie counting.
• Supplements: A few key supplements are recommended: creatine monohydrate, magnesium, glycine, collagen peptides, omega-3s, and taurine. Others are optional, depending on budget and individual needs.
• Sleep: Aim for 7-8 hours of sleep nightly. Maintain a regular sleep schedule, use a sleep mask, and dim the lights before bed to optimize sleep quality.
• Auxiliary Routines: Prioritize relationships with friends and family. Ensure adequate bright light exposure (10,000 lux for 5-10 minutes after waking). Reduce exposure to plastics by using alternatives such as glass containers, steel bottles, etc.

To reduce microplastic exposure, the video suggests these easy swaps:

• Use glass containers and jars instead of plastic Tupperware.
• Use a stainless steel water bottle instead of a plastic bottle.
• Use wooden or stainless steel spatulas instead of plastic ones.
• Use stainless steel pots and pans instead of non-stick pans.
• Wear cotton and natural material underwear and sheets instead of polyester and nylon ones.
• Opt for natural skincare products, not artificial ones.

Recommended dosages:

• Creatine monohydrate: 100 milligrams per kilogram of body weight per day.
• Magnesium: 200 to 400 milligrams a day. (Specific form is recommended as bisglycinate, threonate, or orotate).
• Glycine: 5 to 15 grams throughout the day.