#486 My 2026 Longevity Routine (Full Breakdown)

Siim Land (0:00)

So, it's the beginning of 2026, and in this video, I'm going to do something I've never done before. I'm going to walk you through my full longevity protocol for this year. I'm going to share my results from last year, 2025 I'm going to share with you what are my goals for this year. How can I improve some of my biomarkers and health metrics? And I'm going to walk you through how do I think about these things? How do I structure my own protocols? What kind of biomarkers I measure? What kind of biomarkers I think are more important than others? And I think that's why you will also just learn a lot from this video. Not only will you learn about what I do, you will also learn about how can you structure your own health and longevity protocol based on this information here. So let's begin with my 2025 results. I got a list of some of these highlight results. I'm not going to go through all these hundreds of biomarkers that I measured 2025, but I'm going to just list some of the more relevant and more interesting ones such as my age. So I had my 31st birthday in September 2025 And yeah, I'm now officially in my 30s, which means that I'm at kind of the peak of my physical performance. So before males in your early 30s, that's where your strength and muscle mass at least peak, your bone density peaks, your VO2 max naturally has already declined compared to someone in their 20s. That's when your VO2 max naturally peaks. But in other aspects of physical fitness, that's where your peak is in your early 30s. So I am supposed to be in my physical peak in terms of fitness. And it does reflect as well in my certain fitness markers, like VO2 max. So my VO2 max is in the range of 60 to 66, which would definitely put me in the top 1% of the general population, even greater than that. If you were to just look at the general population, then that would even be like 0.5%, 0.1%, depending on the group. Obviously, it's not still like elite athlete level. Elite athletes might have a VO2 max of 70s, but 60 to 66 is still very good.

Pull-ups, so I think the pull-ups is one of the best measurements or tests for upper body strength because it also considers your body weight. So if you are very heavy, even if it's pure muscle, your ability to do pull-ups will be slightly lower. So pull-up is a good litmus test for gauging your upper body strength plus your body weight, making sure that you're just not too heavy. So body weight, muscle mass, et cetera, they all have this U-shaped curve. If you're too skinny, too frail, too low body weight, that's harmful. You can increase your risk of future hip fractures and felted. If you're overweight, even if it's muscle, then that is harmful. It's going to wear down your organs. So having very high muscle strength, such as being able to do pull-ups, I think is a very good indicator that your body composition is in check. You don't have too much body fat. You're not insanely heavy, and you're also relatively strong by doing a lot of your own body weight exercise. Visceral fat, it's obviously this internal fat around the organs and liver inside the muscles, but it is mostly an indicator of your metabolic health, and it is a risk factor for heart disease as well. So my visceral fat ranges in the 54 to 150 grams, which is very low, and it would definitely be in the top 1% of the population in terms of how low it is. CRP as well, you know, CRP is a marker at different labs. They cut off at different points. Some labs cut it off at 0.5, other at 0.2, 0.1. I've had a very sensitive result with CRP, with the lab cutting off, and yeah, it has counted it at 0.01, which is extremely low, close to 0, pretty much as close to as you can get. And that will also put me in the top 1%, again, even greater than that. So the CRP is a marker of systemic inflammation, and I think that it is a good indicator of overall health, because inflammation is at the root of pretty much all chronic diseases. And what we do know is that inflammation definitely drives aging as well. ApoB, so this reflects particle count of lipoproteins specifically, and it's mostly a risk factor for heart disease. So mine, 58 milligrams per deciliter is also a very good result. It would put me in the top 1% triglycerides. So these are also a good indicator of metabolic health, mostly your insulin sensitivity. If you have good metabolic health, then your triglycerides would be lower. It means that your body is utilizing the fat for fuel, and it's not accumulating in the bloodstream. So high amounts of triglycerides in the blood will lead to insulin resistance and metabolic syndrome, and it also drives visceral fat gain. So my very low triglyceride levels would also explain some of the reasons I have very low visceral fat. And I have such low triglycerides despite eating slightly higher carb intake, which is often thought to be not possible, but clearly shown that it is possible. So it's a matter of more energy balance and insulin sensitivity rather than how many carbohydrates are you eating. So phenol age is one of these experimental biological age clocks. It's calculated from certain blood markers, such as albumin, CRP, glucose, and others, 10 of them in total. And this calculation would put my biological age at 12 to 16, somewhere in that range. Obviously, it's not stagnant. It fluctuates every day, every week, based on the blood markers, but in that range from the tests that I've done in 2025 Now, obviously, it's not mean that I actually have a biology for 12 year old or 16 year old, but it just means that my blood markers are in good spot. So here's a snapshot of a more comprehensive blood marker panel I did in May 2025 And the majority of the kind of more vital groups of biomarkers came back in green. And I'm going to talk about the blood marker results later in this video. Now, let's move on with the different categories of biomarkers and health that are relevant. Body composition, so muscle mass, fat mass. In 2025, this was the beginning of the year, January. This was somewhere in the middle. And I deliberately bulked a little bit. I tried to feed muscle just so I could support exercise. So I went from around 79 kilograms to 83 kilograms. Now, this was more muscle memory because even earlier than that, like 2020, 2021, during the lockdown period, I actually was around 86 kilograms. So it was nothing else to do at home than to bulk and to try to build more muscle. So I was at 86 kilograms with not as lean as this, but still relatively lean. So this is just muscle memory that my body is regaining some of that old muscle that I had before, which is a very easy way to build muscle back. If you ever stop training for a little bit, and then you start to do it again. But nowadays, I kind of sell it around 80 kilograms. So I did a positive body recomposition change. I lost some body fat. I gained a little bit of muscle mass, mostly through muscle memory. So I gained at 83 kilograms, I lost some of the body fat, and now I'm around 81 kilograms. So let's talk about my goals. What are my goals now for body composition? So my visceral fat, as I said, is around 54 to 150 grams. My goal is to just maintain it.