Daily Routine Overview
Morning Routine 🌅
6:00-7:00 AM - Wake Up
- Consistent Wake Time ⏰ - Rises between 6:00-7:00 AM daily
- Morning Sunlight ☀️ - Gets natural light exposure early in the day
- Hydration 💧 - Drinks water upon waking
Morning Exercise (3-4 days per week)
- Resistance Training 🏋️♂️
- 3 sessions weekly (30-45 minutes each)
- Focus on progressive overload and compound movements
- Cardio Workouts 🏃♂️
- HIIT session: 1x weekly (interval training)
- Zone 2 cardio: 2-3x weekly (moderate intensity, sustained effort)
- Daily Movement 🚶♂️
- Accumulates steps throughout day
- Target: 10,000-12,000 daily steps
Breakfast
- Coffee ☕ - 1 cup (of 2 daily cups)
- Morning Meal 🍳
- Protein-focused breakfast
- Mediterranean-style components
- Includes some of daily supplementation
- Morning Supplements 💊
- Creatine: 3-5g
- Collagen/glycine: Part of 15-18g daily total
- Omega-3: Part of 1.5-3g daily total
Midday Routine ☀️
Lunch
- Nutrient-Dense Meal 🥗
- High vegetable content (targets 3-4 servings daily)
- Quality protein (part of 130-150g daily total)
- Healthy fats, primarily from olive oil
- Second Coffee ☕ - Completes daily 2-cup total
Afternoon
- Continued Movement 🚶♂️ - Walking and active breaks
- Afternoon Snack 🍎
- Typically includes fruit (apple, banana, or berries)
- May include supplemental glycine in tea
- Work Focus 💻 - Core productive hours
Evening Routine 🌙
Dinner (Before 7:00 PM when possible)
- Final Main Meal 🍽️
- Fish 3-4 times weekly
- Remaining vegetable servings (targeting daily 1lb total)
- Balanced macros with carbs from potatoes or whole grains
- Maintains 2000-2500 daily calorie target
- Evening Supplements 💊
- Remaining omega-3s (if not taken earlier)
- Additional glycine/collagen as needed
Evening Recovery (4x Weekly)
- Sauna Session 🧖♂️
- 15-20 minutes at 70-100°C (156-212°F)
- Typically post-workout when possible
Wind-Down (8:30 PM)
- Blue Light Management 👓
- Wears blue-blocking glasses 1 hour before bed
- Reduces screen brightness
- Bedroom Temperature 🌡️
- Cools room to 15-19°C (59-66°F)
- Bedtime Supplement 🌙
- Low-dose melatonin (0.3mg)
Bedtime (9:30 PM)
- Sleep Routine 😴
- In bed by 9:30 PM
- Asleep by 10:00 PM
- 7-8 hours sleep (occasional 9 hours after intense training)
Nutrition Strategy 🍽️
Daily Nutrition Targets 🎯
- Calories 📊 - 2000-2500 daily (maintains 10% body fat)
- Protein 🥩 - 130-150g daily (0.8g per pound of bodyweight)
- Carbohydrates 🌽 - 40-55% of total calories
- Fats 🥑 - 25-30% of total calories (saturated fat <10%)
Key Food Components 🥦
- Vegetables 🥬 - 3-4 servings daily (emphasis on cruciferous)
- Fruits 🍎 - 1-2 servings daily (apple, banana, berries)
- Fish 🐟 - 3-4 times weekly
- Coffee ☕ - 2 cups daily
- Fiber 🌱 - 30-40g daily
- Meat Consumption 🍖 - Limited to approximately 1 pound weekly
- Polyphenol Sources 🫐 - Coffee, berries, dark chocolate, vegetables
Siim follows a Mediterranean-style diet with higher protein and carefully selected carbs, minimizing ultra-processed foods while maximizing nutrient density.
Supplement Protocol 💊
Consult a healthcare professional before starting any new supplement regimen.
Daily Supplements 📅
| Supplement | Dosage | Timing | Purpose |
|---|---|---|---|
| Omega-3 | 1.5-3g | With meals | Cardiovascular health, neurological function |
| Creatine | 3-5g | Morning | Muscle strength, cognitive function, neuroprotection |
| Collagen Peptides | 10g (~3g glycine) | Morning | Skin health, joint support |
| Supplemental Glycine | 5-6g | Throughout day | Optimizes collagen turnover, supports glutathione |
| Melatonin (low dose) | 0.3mg | Before bed | Sleep support, antioxidant effects |
Situational Supplements 🔄
| Supplement | Dosage | Frequency | Purpose |
|---|---|---|---|
| GlyNAC (Glycine + NAC) | As directed | A few times weekly | Immune support, oxidative stress management |
Weekly Exercise Schedule 🏋️♂️
| Day | Morning | Afternoon/Evening | Recovery |
|---|---|---|---|
| Monday | Resistance Training | Walking (accumulate steps) | Sauna (15-20 min) |
| Tuesday | Zone 2 Cardio | Walking | Sauna (15-20 min) |
| Wednesday | Resistance Training | Walking | Rest |
| Thursday | HIIT Session | Walking | Sauna (15-20 min) |
| Friday | Resistance Training | Walking | Rest |
| Saturday | Zone 2 Cardio | Walking | Sauna (15-20 min) |
| Sunday | Active Recovery/Rest | Walking | Rest |
This is a sample schedule. Siim adjusts based on recovery needs and lifestyle demands while maintaining the overall weekly frequency targets.
Body Composition Goals 📏
- Current Metrics 📊
- BMI: 25.5 (slightly above ideal range due to muscle)
- Body Fat: ~10%
- Waist: 80cm
- Waist-to-Hip Ratio: <0.83
- Maintenance Strategy ⚖️
- Regular resistance training to preserve muscle mass
- Cardio for cardiovascular health and fat management
- Protein intake optimized for muscle maintenance
- Caloric balance to maintain 10% body fat
Key Principles & Reminders 📝
- Longevity Leap Philosophy 🚀
- Prevention first - avoid premature death from chronic disease
- Balanced approach - optimize health without extremes
- Evidence-based interventions - focus on what works in humans
- Consistency Over Perfection 🔄
- Maintain regular routines, especially sleep schedule
- Allow flexibility when needed
- Focus on long-term adherence rather than short-term intensity
- Health Markers to Track 📈
- VO2 max (currently 53 mL/kg/min)
- Body composition metrics
- Regular bloodwork
- Sleep quality and duration