In this video, creator Siim Land discusses his achievement of ranking #1 in the Longevity World Cup by reducing his biological age by 21.1 years using specific clinical blood markers (-).
Key Biological Age Clocks:
- Bortz Age: A comprehensive clock using 22 blood markers (-). Siim explains that this clock is 11% more accurate than PhenoAge (-) and focuses on systemic health indicators like insulin sensitivity, kidney function, and inflammation (-).
- PhenoAge: A simpler clock using 9 markers that is useful for predicting mortality and cancer risk (-).
- DunedinPACE: The creator compares these clinical clocks to the DunedinPACE epigenetic clock, noting that blood-based clocks are more practical, cheaper, and provide actionable insights into specific organ systems (-).
Lifestyle Routine for Longevity:
- Body Composition: Maintaining low visceral fat is the most critical factor (-).
- Exercise: Focuses on short, high-intensity workouts (20 minutes, 3-4 times a week) rather than high volume (-).
- Nutrition: High intake of polyphenolic foods (berries, dark chocolate), adequate protein (1.4-1.6g/kg), and consistent fiber (-).
- Sleep & Supplementation: Prioritizes 7-8 hours of sleep and uses minimal, evidence-based supplementation like Glycine, Omega-3s, Vitamin D/K2, and Collagen (-).
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