In this episode of Shift with CJ, CJ chats with Siim Land, a leading voice in biohacking, bestselling author, and longevity expert. Siim shares his insights on fat loss, exercise, sleep optimization, and strategies to extend both healthspan and lifespan.

Key Takeaways

1. Fat Loss is About Caloric Deficit:
   • Regardless of diet type, weight loss is driven by consuming fewer calories than you burn.
   • High-protein, whole-food diets help with satiety and muscle maintenance.
2. Berberine vs. Metformin:
   • Berberine aids weight loss and blood sugar control but isn’t as strong as metformin.
   • Metformin shows promise for longevity, but only if you have metabolic dysfunction.
3. Better Sleep Equals Better Health:
   • Eat at least 4-5 hours before bed for optimal rest.
   • Block blue light, lower room temperature, and use melatonin (4mg, 3 hours before bed).
4. Exercise Smarter, Not Harder:
   • 900 minutes/week of moderate-intensity movement (walking, cycling, hiking) is optimal.
   • High-intensity workouts should stay under 250 minutes/week to avoid overtraining.
5. Build Reserves for Longevity:
   • Physical: Maintain muscle and bone density.
   • Cognitive: Keep learning to delay cognitive decline.
   • Social: Strong relationships contribute to longer life.

5 Things You Can Do Today

1. Eat more protein and whole foods for sustained energy.
2. Stop eating 4-5 hours before bed for deeper sleep.
3. Get at least 8,000 steps daily—16,000 gives added benefits.
4. Track blood markers (glucose, lipids, inflammation) and adjust accordingly.
5. Don’t stress over longevity hacks—balance matters!

Where to Find Siim Land

• Website: Siimland.co
• YouTube & Instagram: @SiimLand
• Book: The Longevity Leap (available on Amazon