#367 The Diet & Routine That Lowered My Age By 12 Years

Siim Land (0:00)

I measured my biological age. My Do Not Impace Value score, which measures the speed of your biological aging, is 0.62, which means that for every year, I age only 0.62 of it. At the Rejuvenation Olympics website, where people show their results with the Do Not Impace score, then the lowest score on that website is 0.67.

In this video, I'm going to share with my other results with these tests, and I'm also going to share with my routine, in terms of my dieting practices, my exercise routine, my supplementation, et cetera. 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.

It's showtime. So here were my results for my age group. So the Do Not Impace is based on the DNA methylation clock, and it uses the algorithms and the patterns of DNA methylation based on the Do Not Impace study, which is one of the longest human intervention studies for longevity and age reversal or age assessment. Here, my chronological age is 28 I'm almost 29, actually, in a few months. Do Not Impace value is 0.62, which even for my age group is significantly lower than is on average based on the oldest DNA methylation clocks. They're based on your age population, so your age group. They're not measuring all of it. Your results are always compared to your age group, what is normal for your average age. And then based on that, it will tell you how good are you doing compared to your own age group. So that's why the kind of argument that, you know, I'm so young, I'm only 29 years old, that that's why I'm aging very slowly.

Of course, there is some aspect of truth to that, but even if you compare all the other people in my age group, which is the 29 and 28-year-olds, even then, I'm doing significantly better than the average 28-year-old. Even then, I'm in the 99 percentile of people in my chronological age. So I'm not like just getting these results because I'm young, I'm getting these results because I'm also practicing what I preach, and I have a specific routine that I've been following for six, eight years almost, and that's why I'm getting these kinds of results. The average person who is 28 years old, then as you can see there, do not even pay score is going to be above 0.8. So the average 28 year old has the do not even pay score of around 0.85 or something like that, whereas mine is 0.62. And we can also add in some other people who have done the test as well online. I've found a few videos who have done the same test. So this YouTube channel, Jesse James West has a lot of followers. He did the same test with Brian Johnson. He followed his routine, etc. And he shared his results. 0.79.

So Jesse James West got the result of 0.79, and he's actually younger than me.

I think Jesse James West is like 24 or 25 years old. So he's like four years younger than me. And he got the result of 0.79, which puts him somewhere around here. So as you can see, he's doing significantly worse based on this test. And I mean, he's not an unhealthy person. Like he's very lean. He's very fit. He follows a clean diet relatively. He, you know, exercises regularly, lifts weights, gets a lot of sunlight. He sleeps quite well. So he's pretty much following the very healthy lifestyle. He's healthier than 99% of people of his age already. And still, his doing it in pace score wasn't as good as mine because I do some other things. I do different things. I don't follow the kind of regular advice in terms of health and longevity. I have my own tricks and tips up my sleeve that I'm going to share with you as well. We have another YouTube channel, Leon Hendrix, who is, I think, he's 27 years old, and he also got his results. His results said that his speed of aging is 0.92. So he's 27 years old, and as you can see, the speed of his aging is a lot faster than the average of someone his age.

And he's also a relatively healthy and fit person. He eats a pretty good diet. He exercises regularly. And he's doing everything right in terms of most of the effort that he's put into. So you might wonder, why have I gotten such good results? Why is my speed of aging only 0.62 compared to Jesse James West's, who is younger than me, whose speed of aging should be lower than me based on the chronological age, but because he follows a different lifestyle, and he's still a very healthy person, he's still healthier than 99% of people in the world, his speed of aging is still 0.79. And the other, Leon Hendricks, had a speed of aging of 0.92. So it's not just that you're young, and you follow a healthy lifestyle, you get these results. You need to put in some extra effort, and you need to have some additional, you know, specific protocols designed for reversing and slowing down the biological aging that I'm going to share with you in this video. I also don't have any good longevity genetics. I actually have quite bad longevity genetics based on my family history. So no one in my family is older than 80 years old. My first grandfather died when he was actually 36 He died to colorectal cancer. My second grandfather died when he was 74 My grandmothers are both alive still, but they're in their 70s. But no one else in my family, in my close family, in my distant family has ever lived above 80 years old. So I don't have any exceptional longevity genetics in my family. And I intend to change that. I intend to break my own family record as well and live until 100 years old. So what is the biggest reason why my aging speed is so low? And what is giving me the biggest results? So first, I'll cover the 80-20. What are the most fundamental, most impactful and most effective things in my routine that give me 80% of the results? Because yes, you could follow a whole lot of things, but most of those things don't give you the biggest majority of results. There is only like 20% of the activities that give you the 80% of the results. That's like the Pareto's rule that applies to many things, your biology, your physiology, as well as business and other economics, all those things follow the Pareto's principle in most cases. The number one most important thing for slowing down biological aging, as well as improving your oral health, is calorie restriction. So calorie restriction is just something that describes the idea of eating less calories than you burn. And in all species, calorie restriction has been shown to slow down the speed of aging and increase lifespan. What calorie restriction basically means is that I just eat either around my maintenance calories, I don't get overweight, I don't gain extra body fat, I maintain a relatively stable body weight all the time, and eat a bit less calories than I usually burn. There's really no magic to this when you are in a calorie restricted state, then your body will ramp up a lot of its longevity pathways, such as AMPK, it increases autophagy, it activates sirtuins, it suppresses mTOR, the growth pathway, and it also helps to clear out many of the debris and junk material that accumulates inside cells. As a result of that, if your body experiences mild positive stress, like hormesis, through calorie restriction, then you're going to age slower because your immune system is stronger, you turn on the body's antioxidant defense system, you turn on the other longevity pathways, and you also avoid the chronic diseases, because if you're overeating calories, then your risk of obesity, diabetes, metabolic syndrome, and just other chronic diseases increase exponentially. So calorie restriction is the most effective way to make sure you don't develop any of these chronic diseases and maintain a good body composition that does also slow down biological aging. Now, what kind of a diet do I follow to adhere to that calorie restriction? I generally follow a whole foods-based diet, but I still follow the 80-20 rule here as well. You don't need a 100% perfect diet to slow down aging. Many of the centenarians who live past 100, they don't have a perfect diet. Some of them smoke, some of them drink wine, some of them eat ice cream, so they do generally eat healthy foods, but it's not 100% perfect. You never need 100% perfect because there even is no such thing as a 100% perfect diet. You just need to get 80% of it right. You need to eat whole foods that have less of these added ingredients, that are minimally processed, and generally are lower in calories. Most of my foods are going to be different kinds of vegetables, leafy greens, some fish, eggs, different kinds of tubers, fruits, a little bit of meats. I eat mushrooms and maybe a little bit of nuts and seeds, but not a lot. When it comes to the biological age specifically, and the DNA methylation age, then there is a specific group of foods that you need to focus on to support the methylation process. So, methylation is the process of adding methyl donors and shuffling them around. DNA methylation describes attaching the methyl donors to your DNA, that then have epigenetic effects on your longevity and the speed of your aging. If you're not getting enough methyl donors into your diet, or you'll have some aspects of methylation mutations, like the MTHFR mutations, or something like that, and you're not getting enough of the methyl donors into your diet, then you will be aging faster, and your risk of different kinds of diseases also increases because you're hypomethylating. You're not providing your body enough of the methyl donors needed to support methylation and DNA methylation. The main methyl donors that you want to focus on are trimethylglycine, or TMG, also known as B-tane, you can get that from different kinds of whole foods, like beetroot, shrimps, spinach, wheat germ, wheat bran, mushrooms, and different kinds of vegetables. Some other methyl donors that you want to get are B vitamins, especially B12, and you get that mostly from animal protein sources. Lastly, you also want to get some choline that supports methylation, but it's also important for Alzheimer's and neurodegeneration as well as maintaining good liver health. So the best dietary sources of choline are egg yolks and liver. Another key component that I think contributes a lot to my slower speed of aging is I don't drink any alcohol. So I've been pretty much completely free of alcohol for the last eight years or something. I might have like one to two drinks per year, usually on some special occasions, like I drank a little bit of wine at my wedding, we drank some wine at our honeymoon with my with my wife. Now, do you need to be completely zero alcohol to slow down aging? No, because the red wine has also been a big part of the Mediterranean diet, and a lot of the centenarians also drink a little bit of wine here and there. They're not alcoholics, of course, but you can probably get away with one to two drinks per week, maybe three at most. You will not really get away with if you drink every night. If you drink one glass of wine every night, then that's probably already too much because it's going to negatively affect the methylation and it's going to negatively affect the speed of aging as well. So alcohol is even worse than sugar. Alcohol is much worse than any other processed food, in my opinion, and at least in doses, that is beyond one drink per day. And I do think that that is also part of the reason why my biological aging speed is so low, is because I don't really, I never drink, that's a big component to this.