Siim Land’s Longevity Protocol
About Siim Land
Evidence Rating Key
Core Daily Staples
Siim’s stack is remarkably stable — these aren’t supplements he cycles in and out based on trends. They are foundational compounds he takes daily to support his high-protein intermittent fasting diet and hybrid athlete training regimen.
| Supplement | Dose | Purpose | His Reasoning | Evidence |
|---|---|---|---|---|
| Glycine | 10g/day | Glutathione synthesis, methionine balance, collagen support | Takes it to boost the body’s master antioxidant glutathione, prevent methionine overload from his high-protein diet, and support skin health. Glycine extends lifespan in animal models by inducing autophagy and mimicking methionine restriction. | ⭐⭐⭐⭐ |
| Collagen Peptides | 10g/day | Skin hydration, joint support, connective tissue | Meta-analysis of 26 controlled studies shows improved skin hydration and elasticity. Additional analysis of 12 studies shows reduced fat mass, LDL cholesterol, and blood pressure. Complementary to glycine for collagen production. | ⭐⭐⭐⭐ |
| Omega-3s (EPA+DHA) | 2-3g/day | Brain health, cardiovascular, anti-inflammatory | Every 0.1g/day increase in omega-3 intake correlates with 8% reduction in cognitive decline risk. Meta-analysis of 48 longitudinal studies. EPA alone reduces heart disease death risk by 18%. Mega meta-analysis of 32 meta-analyses confirms broad anti-inflammatory effects. | ⭐⭐⭐⭐⭐ |
| TMG (Trimethylglycine) | 1000mg/day | Methylation support, homocysteine regulation | Supports methyl donation pathways. Important for anyone supplementing glycine or NMN to maintain methylation balance. Helps regulate homocysteine levels. | ⭐⭐⭐ |
| Astaxanthin | 6-12mg/day | Antioxidant, skin protection, anti-inflammatory | One of the most potent carotenoid antioxidants. Shown to mildly reduce blood pressure and inflammation. Animal studies show significant anti-aging effects — human data still emerging. | ⭐⭐⭐ |
| Hyaluronic Acid | 200mg/day | Skin moisture, joint lubrication | HA declines naturally with age, contributing to skin moisture loss. Note: many studies showing benefits are sponsored by HA supplement companies, creating potential conflict of interest. Siim acknowledges this limitation. | ⭐⭐ |
Extended Stack (Mentioned in Podcasts)
| Supplement | Context | Evidence |
|---|---|---|
| Creatine Monohydrate | Performance + cognitive support. Standard in his hybrid athlete routine | ⭐⭐⭐⭐⭐ |
| Magnesium | Full-spectrum form. Sleep, muscle recovery, 300+ enzymatic processes | ⭐⭐⭐⭐ |
| Vitamin D3+K2 | Immune function, bone health. Common in Northern European protocols | ⭐⭐⭐⭐ |
Lifestyle Protocol
| Category | Protocol |
|---|---|
| Diet | Intermittent fasting — 2 meals/day (10am protein shake, 4-5pm Mediterranean-style meal). Macros: ~25% protein, 25% fat, 50% carbs. Rich in cruciferous vegetables, fish, beans, olive oil. |
| Exercise | Hybrid athlete: 3x/week resistance training (push-pull-legs), 1x HIIT (Norwegian 4x4x4), 2x 60min Zone 2 cardio, 10-12K daily steps. |
| Sleep | Strict sleep hygiene. Blue light blocking. Consistent schedule. |
| Stress | Sauna, cold exposure (Wim Hof background), meditation, nature exposure. |
What Makes Siim’s Approach Unique
Foundation-first philosophy: Siim repeatedly emphasizes that supplements are the last 5% — diet, exercise, sleep, and stress management do the heavy lifting. His #4 Rejuvenation Olympics ranking comes primarily from lifestyle optimization, not an extreme supplement stack.
Synergistic design: His stack isn’t random. Glycine + collagen work together for connective tissue. TMG balances the methylation impact of glycine. Omega-3s provide the anti-inflammatory base. Each supplement addresses a specific metabolic pathway rather than shotgunning the latest trend.
Honesty about evidence gaps: Notably, Siim openly acknowledges when studies have conflicts of interest (e.g., HA research funded by supplement companies). This transparency is rare in the biohacker space.
Accessible cost: Unlike Bryan Johnson’s reported $2M+ annual protocol, Siim’s entire stack costs roughly $80-120/month — making it one of the most cost-effective longevity protocols from a top-ranked Rejuvenation Olympics competitor.
Key Quotes
“I don’t do complicated biohacking — the basics done consistently beat any exotic intervention.”
This page is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement regimen.
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📋 Protocol Change Log
March 2026 — Initial protocol page published based on latest public interviews and content.