#364 How I Plan to Live to 100 - My Strategy and Full Plan

Siim Land (0:00)

Over the past century or so, life expectancy across the entire world has increased exponentially. There are many people who are optimistic that the average life expectancy across the entire world will be above 100 There's some people who even think that in the next 10 or 20 years, humans are gonna reach immortality. Now personally, I don't really care about living forever, but I would be interested in trying to extend my lifespan a little bit. So in this video, I'm going to outline my personal plan of what I'm gonna do to try to live until 100 But do you want to slow down aging and live longer? If yes, then I'm looking for more people who want to reverse their biological clock. If you're interested, then email me the word health to info at siimland.com, and I'll send you the details. Do it. Yeah, I'm not really like attached to the idea of trying to live until 100 years old. I mean, it would be pretty cool. I think it would be pretty awesome to see that the average life expectancy in humans would be above 100 But personally, the reason I'm interested in the anti-aging and longevity science itself is because it's essentially the hardest problem in biology and medicine. Like, how do you solve aging, and how do you, like, extend lifespan? So, now, this is how the way, let me give some backstory to myself, and, like, what's my background? Well, if you're new here, then my name is Siim Land. I'm a 28-year-old Estonian living in Estonia. I am very healthy. I'm very fit. I don't have any health issues. I've never had any health issues, and I've never really had any complaints about my health either. But I do have, like, some, let's say, bad genetics as well. For example, my grandfather from my mother's side died at the age of 36 to colorectal cancer. He also had two brothers who both died at a young age as well. Both of my grandmothers are alive, and they're in their 70s with relatively good health. My father's side grandfather has also passed away. He died at the age of 74 So from my mother's side of the family, I have a history of males dying very young. But having certain genetic predispositions doesn't mean that those, first of all, those genes get activated, or that they would actually end up killing you. Your lifestyle and epigenetics, so the things that you're exposed to, your diet, how healthy you are, et cetera, those things generally are more important for longevity and how long you live. However, if you have some very serious genes that may increase the risk of certain diseases a lot, then of course those genes will have a massive influence on how long you will actually live. The best medicine is prevention, and if you like detect the presence of cancer or heart disease before it actually becomes serious, then you're at a huge advantage. Whereas if you detect it too late, then you have to kind of play catch up, and it might be too late even, especially with cancers.

Now, the first thing I have to talk about is DNA testing. So I think it's very important to know your risk factors for the main killers in society. And the number one killer in the world is heart disease. There are several genes that affect the risk of heart disease, but the most known risk factor is the APOE gene. Fortunately, I don't have the APOE4 alleles, which is the highest risk factor. And I actually have the APOE2 and 3 allele, which is reducing my risk for heart disease from saturated fat intake. I also know that I have a genetically higher risk for cancer, and this is something that I will pay attention to in my routines later down the line as well. But I don't have any other serious risk for other diseases. So that's why I think having your DNA tested once in your life is still very well worth it, especially if you are interested in optimizing your longevity and health span. But let's move on with my current lifestyle. What am I doing in my 20s right now to maximize my health span and longevity? First of all, we have to realize that what you do in your 20s may be completely different what you need in your 60s or 70s, for example. Throughout your life, your body goes through different age-related changes that need to be taken into account, and you need to adjust your routine based on that. But there are some key principles that stay the same all throughout your life, such as you need to maintain a relatively lower body weight, don't get diabetes, don't get obesity, don't get metabolic syndrome, don't develop hypertension, eat a good, well-balanced diet, exercise regularly, get enough sleep, maintain good stress, and maintain social relationships. Those are the most clear associations with longevity, and these are the fundamentals of having a good, healthy lifespan. So in my 20s right now, my main focus is to maximize my muscle strength and fitness, because this is the best time to do so. And with age, you do see a progressive decrease in many of the fitness parameters, such as muscle strength, muscle mass, VO2 max, gait speed, flexibility, coordination, et cetera. So you should think about your 20s and 30s as a time of building your fitness and building your body up, so that you would maintain it for longer. A lot of my focus in terms of working out in my 20s right now is to do strength training, mostly weightlifting with the main compound lifts, such as deadlift, squat, bench, pull-ups, overhead press, et cetera. These are the biggest bang for your buck in terms of building muscle mass and muscle strength. Working out with machines doesn't really build your bone density as much as barbells do.