Siim Land
5 habits
Estonian author and self-experimenter behind Metabolic Autophagy, focused on the practical side of longevity research. His documented staples: daily time-restricted eating, frequent sauna, heavy resistance training, walks after meals, and deliberate cold exposure.
MorningSkip breakfast (fasting)
Keeps a daily fast until his midday eating window.
Cold exposure
Finishes showers cold year-round.
DaytimeStrength training
Trains heavy resistance work for muscle and longevity.
Post-meal walk
Walks after meals to blunt glucose spikes.
EveningSauna sessions
Uses the sauna most days, a cornerstone he writes about.
Routines similar to Siim Land's
David SinclairHarvard Medical School geneticist and author of Lifespan, known for the information theory of aging. His personal regimen, publicly shared with heavy caveats that it isn't medical advice, includes NMN and resveratrol, intermittent fasting, a plant-forward low-sugar diet, metformin, and deliberate hot/cold stress.
Rhonda PatrickBiomedical scientist behind FoundMyFitness, known for translating aging, nutrition and exercise research into practice. Her documented routine leans on frequent sauna use, a micronutrient-dense smoothie with broccoli sprouts, omega-3 and vitamin D supplementation, high-intensity interval training, and a consistent time-restricted eating window.
Mark HymanPhysician, functional-medicine advocate and author of Young Forever. His own documented regimen: twenty minutes of morning meditation, half an hour of strength and band work, a whole-food pegan diet blending paleo and vegan principles, a considered supplement stack, regular sauna, and a protected evening wind-down.
Joe RoganPodcaster, comedian and UFC commentator whose regimen mixes hard training, jiu-jitsu, kettlebells, running, with aggressive recovery: sauna, cold plunge, and float tanks. He has spoken openly on The Joe Rogan Experience about using testosterone replacement, growth-hormone and peptide-based recovery therapies alongside a meat-forward diet and a disciplined supplement stack.
For information only.
These habits are compiled from public statements and are not medical advice or endorsed by Siim Land. Consult a qualified professional before changing your routine, supplements, or therapies.