Siim Land corpus index

Subject: Siim Land (@siimland / siimland) — Build up to it Research
Mandate window: 2023-09-18 → 2026-09-18 (last 3 years)
Standard: Exact quotes + citations + timestamps. No invented doses. Siim-cited studies ≠ other studies.

Outcomes tracked: longevity · blood markers · VO2 max · sleep
Priority craft: Cardio (Walking → Zone 2 → Intervals/HIIT)

Last corpus pass: 2026-09-18 (America/Chicago)

Coverage status

Category files

Top priority videos (transcripts on disk)

YouTube backlog (cardio/longevity-relevant, unread or light pass)

• Podcast/video: #493 100 Exercises Ranked (Zone 2 @ 00:20, HIIT @ 09:01, Sprinting @ 26:58, Weighted vest walking @ 46:13, Walking @ 01:07:54) — find matching YT ID; extract next
• Evidence-based longevity routine companion video to siimland.co page (date TBD; page is transcript of that video)
• Channel recent: HaYH46itE9g (Second Heart / metabolism), sVdQxu_R9Y8 (53 Minutes Top 1%), 95a6SQJiwOc (Top 15%→1%), WFLHcC2ZBZY (6 Habits Past 30), cd-gxVZJVTc (creatine/sleep), 9OaPkm_XcWo (deep sleep)
• Full dated catalog of all uploads 2023-09-18→2026-09-18 still needed

X backlog

• Paginate search_posts_all with next_token for more from:siimland walking/zone2 threads
• Fetch full reply chains (e.g. Level 3+ progression thread 1930348400295260528; weekend-warrior reply 2094442774401601995 already partially captured)
• Note: X API requires end_time ≥10s before now; used 2026-09-17T12:00:00Z for this pass

Raw artifacts

• raw-transcripts/*.en.srt — YouTube auto-captions (Product dig; not hosted on this site)
• raw-extracts/* — keyword hit clusters (noisy; prefer curated category files)

Method notes

• Quotes from auto-captions may contain ASR errors (e.g. “V2 Max”, “hit” for HIIT, “unor threshold”); kept as spoken where clear; cleaned lightly only when obvious.
• Site claims from siimland.co are written prose (not timed); still exact quotes.
• Secondary writeups (Rejuvenation Olympics, Longevity Notes) used only as pointers to primary Siim sources — not as fact without primary quote.

Sleep quotes (from priority longevity videos / site) — cardio-pass harvest

OceysodInIo (2026-01-05) — sleep section ~46:37

siimland.co — My Longevity Routine (Sleep)

“The recommended amount of sleep is 7-9 hours for adults (R).”
“A 2010 systemic review conducted at the University of Warwick saw that the risk of death was 12% higher for people who slept 6 hours or less (R). On average, I sleep about 7-8 hours per night and sometimes 9 hours if I need more recovery from exercise (R).”
“I usually go to bed at 9:30 PM and I’m asleep by 10 PM. In the morning, I wake up around 6-7 AM.”

X (sample)

• 2025-12-12 peak-health list: “Sleep 7-8 hours” — https://x.com/siimland/status/1999526839275102331
• 2024-06-15 starter pack: “Sleep 7-8 hours” — https://x.com/siimland/status/1801905563904684073

Backlog: dedicated sleep.md; melatonin/Herbatonin dosing quotes only with exact site wording if product section needed.

Blood / markers (harvest from priority videos — not full biomarkers file)

Extended YouTube catalog (cardio/longevity filter, recent channel + dated priority)

Dates as YYYYMMDD from yt-dlp when available.

Also on recent channel list (date TBD / backlog): creatine–sleep (cd-gxVZJVTc), deep sleep breakthrough (9OaPkm_XcWo), melatonin (uCa9yagUGw0), blood tests (YjiAizIW4EA), omega-3 bloodwork (fP5U7kEreX0), sauna timeline (slFxPv3qWUs), etc. — see coverage table above.

Channel: https://www.youtube.com/@siimland