Siim Land
Level 1
Longevity educator, anthropologist, and eight-time best-selling author. Ranked #9 on the Rejuvenation Olympics leaderboard. Focused on evidence-based health, nutrition, and biohacking strategies to support slowing biological aging. Disclaimer: This health stack was researched and created by the New Zapiens editorial team. | Photo © Siim Land
At Home Tests & Kits
Gadgets & Equipment
Supplements
Wearables & Trackers
My Routines
Routine:
• Wake-Up: Early light + walk
• First Meal (~10 AM): Protein shake + supplements
• Midday: Work blocks
• Workout: Strength, cardio or hike
• Sauna: 4×/week, 15–20 min
• Dinner (~5 PM): Mediterranean meal
• Evening: Blue light block, cool sleep setup
• Sleep (~10 PM): 7–8 h, dark room
Workout:
• Strength: 3×/week, push–pull–legs
• Zone 2: 2×/week (~60 min)
• HIIT: 1×/week (4×4)
• Steps: 10–12k daily
• Sauna: Post-training recovery
Diet:
• Fasting: 2 meals/day
• Mediterranean: Fish, legumes, vegetables, olive oil
• Protein: Adequate, mixed sources
• Whole Foods: Minimal processed
Mindset & Resilience:
• Daily Movement: Walks, hikes
• Hormetic Stress: Sauna, cold
• Consistency: Repeat core habits
• Stress Management: Nature, downtime
Tracking & Diagnostics:
• Biomarkers: Bloodwork, biological age tests
• Body Comp: Annual DEXA
• Performance: Data-based adjustments
• Feedback Loop: Combine data + feel
• Wake-Up: Early light + walk
• First Meal (~10 AM): Protein shake + supplements
• Midday: Work blocks
• Workout: Strength, cardio or hike
• Sauna: 4×/week, 15–20 min
• Dinner (~5 PM): Mediterranean meal
• Evening: Blue light block, cool sleep setup
• Sleep (~10 PM): 7–8 h, dark room
Workout:
• Strength: 3×/week, push–pull–legs
• Zone 2: 2×/week (~60 min)
• HIIT: 1×/week (4×4)
• Steps: 10–12k daily
• Sauna: Post-training recovery
Diet:
• Fasting: 2 meals/day
• Mediterranean: Fish, legumes, vegetables, olive oil
• Protein: Adequate, mixed sources
• Whole Foods: Minimal processed
Mindset & Resilience:
• Daily Movement: Walks, hikes
• Hormetic Stress: Sauna, cold
• Consistency: Repeat core habits
• Stress Management: Nature, downtime
Tracking & Diagnostics:
• Biomarkers: Bloodwork, biological age tests
• Body Comp: Annual DEXA
• Performance: Data-based adjustments
• Feedback Loop: Combine data + feel
