10 Minutes to Become Healthier Than 99% of People

Siim's previous routine included only one 45-min zone 2 session weekly. After reviewing studies linking moderate-intensity exercise to lower mortality and potential harm from excessive resistance-only training, he flipped his ratio. The specific dose is what he personally used to achieve elite VO2max. He emphasizes that you need both resistance training and cardio; doing only one leaves health benefits on the table. He also notes that too much resistance training may be potentially harmful, so balance is key.

This protocol is a deliberate down-regulation from his earlier bulking-focused heavy lifting. He still advocates for resistance training but believes the dose should be calibrated alongside cardio. He cut volume by half to make room for more aerobic work and to reduce any potential negative effects of excessive resistance training on biomarkers.

Siim used to eat 2.2 g/kg (1 g/lb) when bulking. He reduced it after assessing that additional protein didn't improve gym performance and might negatively affect biomarkers by increasing methionine and fat intake. By dropping to the evidence-based 'muscle-maximizing' floor, he freed up calories for more carbohydrates, which he finds improves his training capacity.

Siim connects glycine directly to his methionine-reduction strategy. By eating less methionine (via lower protein and leaner sources) and adding glycine, he aims to achieve a similar biological effect to methionine restriction, which is robustly associated with longevity in animal studies. He also takes TMG (trimethylglycine) which supports homocysteine metabolism. Together, these contributed to his homocysteine drop from 15 to 5 µmol/L and massive visceral fat loss.

Siim previously ate 2 hours before bed and had mediocre sleep scores. Shifting to a 4-5 hour window, combined with bed cooling and blue light blocking, dramatically improved his sleep duration and quality. He notes that this change, alongside consistent 7.5-8h sleep, was foundational to his biomarker improvements.

Siim mentions actively cooling his bed as part of his sleep upgrade. Combined with blue light blocking and pre-bed fasting, this practice helped him achieve consistently high Oura scores. He does not detail the specific product but suggests it as a general sleep optimization tactic.

Siim became more strict with blue light blocking in recent years. He notes it directly helps him fall asleep faster. This is part of a suite of sleep hygiene practices that elevated his sleep scores.

Siim credits his biomarker improvement to being less stubborn and more evidence-responsive. He used to be less eager to change his routine based on results; now he actively uses blood work to guide tweaks. This meta-protocol underpins all the other changes.

Siim was an avid lifter who bulked to 88 kg and set PRs of 180 kg squat and 140 kg bench. But his VO2max was mediocre and some blood markers (ApoB 120, homocysteine 15) were red flags. A series of studies shifted his perspective: while resistance training alone lowers mortality risk by 21%, adding aerobic exercise pushes the reduction to 40%. He also points to evidence that moderate-intensity exercise provides greater mortality benefit than vigorous intensity, and that too much resistance training might be harmful. He now does far less lifting (45 min 3-4×/week) but adds 2×60 min zone 2 and 1 HIIT session. His VO2max jumped from 53 to 66 ml/kg/min (elite), then settled around 60. He frames this as a deliberate trade-off: slightly less peak strength but dramatically better overall health and reduced long-term disease risk. The shift also improved his body composition — he’s leaner at 80 kg with denser muscle. He now believes the objective is not maximum muscularity but optimal biomarker profile.

Siim argues that calorie restriction improves virtually every biomarker: visceral fat, body fat, blood sugar, insulin, lipids, and inflammatory markers. But he warns that excessive restriction leads to muscle loss, thyroid suppression, low iron, and reduced performance. His solution was a modest, sustained deficit, cycling calorie intake seasonally (more some parts of the year, less others). He reduced protein from 2.2 g/kg to 1.6 g/kg, citing that 1.6 g/kg is sufficient to maximize muscle growth. This freed up calories for carbohydrates, which he sources from potatoes, fruit, rice, and whole grains. Fat dropped from ∼120 g to 75 g, and protein sources became leaner. This macro shift also inadvertently doubled his fiber intake (from 25 g to 50 g), which he credits for lowering ApoB and improving gut health. Despite eating 250-300 g carbs daily, his average CGM glucose is 4.5 mmol/L (81 mg/dL), indicating excellent insulin sensitivity. Siim sees this as a more balanced, sustainable way of eating that supports both performance and longevity.

Siim explains that by reducing his total protein intake (especially from high-methionine sources) and adding glycine, he effectively created a methionine-restricted state. He notes that methionine restriction reduces visceral fat and improves insulin sensitivity in humans, and that glycine supplementation extends lifespan in animals by mimicking methionine restriction. His own biomarker changes — an 89% reduction in visceral fat, lower ApoB, and excellent insulin sensitivity — align with this mechanism. He does not go into molecular detail but frames it as a deliberate, evidence-based tweak that likely contributed significantly to his results. He also mentions that TMG (trimethylglycine) helped lower homocysteine, another methylation-related benefit. This combination of dietary and supplemental methionine management is a core part of his health optimization strategy.

Siim's sleep was 'hectic and short' from ages 20-28, averaging 6 hours with a late bedtime. Four years ago he targeted 7-8 hours consistently, but the real breakthrough came when he stopped eating 4-5 hours before bed. This likely reduces nocturnal digestion and core body temperature, facilitating deeper sleep. He also actively cools his bed surface, uses blue light blocking, and acknowledges that sharing a bed with his spouse encourages longer, more comfortable rest. The result: sleep scores consistently over 90, often 100, and a steady 7.5-8 hours. He ties this directly to his improved biomarkers, suggesting that all the diet and exercise changes wouldn't have been as effective without restorative sleep.

Siim explains that he already tested most of the popular longevity and performance supplements and found they weren't necessary to maintain. With his improved diet, exercise, and sleep, his biomarkers reached top 1% without them. His current stack is purpose-driven: glycine and TMG for methylation and methionine restriction, astaxanthin for antioxidant protection, magnesium for sleep and recovery (not daily), omega-3s for inflammation, collagen for connective tissue, and creatine occasionally for performance. He emphasizes that supplements 'can obviously work, but instead of focusing more on supplements, I focused more on balancing my workout plan, balancing my diet, and balancing my sleep cycle.' This shift toward lifestyle-first supplementation is a mature recalibration of his earlier biohacking enthusiasm.