Sources Siim cites (or summarizes on-camera / on-site)
Rule: Only studies Siim himself points to (page “(R)”, video narration, X PMID/graph, etc.).
Pass: 2026-09-18 · Window 2023-09-18 → 2026-09-18
Status: Full-text notes on file for JAMA, O’Keefe, Lee, Tripp, and Vollaard. “TBD DOI” stays where he only says “(R)” or narrates without naming.
Other studies we introduce ourselves: Other studies.
Walking / steps
| Study (best ID) | How Siim uses it | Where he cites |
|---|---|---|
| Saint-Maurice PF et al. Association of Daily Step Count and Step Intensity With Mortality Among US Adults. JAMA. 2020;323(12):1151-1160. doi:10.1001/jama.2020.1382 · PMID 32207799 · full-text note | 12k vs 4k steps → ~65% lower mortality in his summary; little benefit beyond 12k | siimland.co/my-longevity-routine Walking section |
Other step/CVD “(R)” links on that page — expand titles next dig.
Cardiorespiratory fitness / VO2 / moderate vs vigorous
| Study | How Siim uses it | Where |
|---|---|---|
| Unnamed CRF↔mortality papers “(R; R)” | Highest CRF vs lowest → ~4× lower mortality; “no observed upper limit of benefit” | siimland.co workout section |
| Unnamed VO2 mortality paper “(R)” | Lowest mortality ~49–50 mL/kg/min VO2 | siimland.co |
| O’Keefe JH et al. Training Strategies to Optimize Cardiovascular Durability and Life Expectancy. Mo Med. 2023;120(2):155–162. PMID 37091937 · full-text note | Exact (R) next to his 2023 moderate-vs-vigorous paragraph. Direction matches; his −17% vs −35% and 200 / 800 min figures unverified in full text (Partial) |
siimland.co/my-longevity-routine |
| Lee DH et al. Long-term leisure-time physical activity intensity and all-cause and cause-specific mortality. Circulation. 2022;146(7):523–534. doi:10.1161/CIRCULATIONAHA.121.058162 · full-text note | Underlying landmark cohort O’Keefe reads. Partial as Siim cite (not the site href) | via O’Keefe 2023 |
HIIT / sprints / protocols (as narrated on video)
| Study / label (as Siim describes) | Use | Where | Bib status |
|---|---|---|---|
| Tabata et al. 1996 (Olympic speed skaters; 20s/10s style) | VO2 improvement vs steady-state in short time | 6Z4HikG4RFs | Confirm exact paper: Tabata I et al. Med Sci Sports Exerc. 1996 |
| Gibala / “little method” ~2010 (McMaster) | 1-min hard / ~75s rest style; time-efficient VO2/performance | 6Z4HikG4RFs | Confirm: Little JP, Gibala et al. related papers ~2010 |
| 2013 comparison: 130 min low-intensity @55% peak power vs Norwegian 4×4 vs 4×30s sprints — hormones (GH, cortisol, T) | Sprint wins GH; 4×4 strong T; long cardio lowers cortisol in his telling | F__fxx_E9p4 | Need exact citation from video description/refs |
| 2016 sprint intervals vs continuous cardio (VO2 / fitness) | Sprint/HIT efficient for VO2 | hrPenFGr768; F__fxx | Need exact citation |
| Tripp TR et al. Cardiorespiratory Fitness Improvements Following Low-Frequency Training Are Not Inferior to High-Frequency Training Matched for Intensity and Volume. Scand J Med Sci Sports. 2025;35(2):e70024. doi:10.1111/sms.70024 · full-text note | Similar VO2 if volume matched | X 2026-08-31 + r2agyaO6LBw | Full-texted — headline Yes; %HR wording Partial |
| Vollaard NBJ et al. Effect of Number of Sprints in an SIT Session on Change in V̇O2max: A Meta-analysis. Med Sci Sports Exerc. 2017;49(6):1147–1156. doi:10.1249/MSS.0000000000001204 · full-text note | SIT → ~8% VO2; more sprint reps not better | X 2026-05-26 | Full-texted — Yes on 34 / ~8% / more reps not better; Partial on “2–3 enough” |
| Norwegian 4×4 training literature (Helgerud / Wisløff lineage — Siim uses protocol structure repeatedly) | Personal + study program descriptions | OceysodInIo; X 1983571334618640652 | Need exact citation — named gap before intervals Locked |
Sleep (from longevity-routine page — for outcomes track)
| Study / claim | Use | Bib status |
|---|---|---|
| Warwick / systemic review 2010 — ≤6h sleep → +12% death risk | Sleep need | Confirm exact paper |
| NSF room temp guidance; 2023 older-adult sleep efficiency 20–25°C study | Sleep environment | TBD DOI from page (R) |
(Full sleep quote dump lives mainly on site + OceysodInIo ~46:37 — expand sleep category file later.)
Other longevity-routine “(R)” clusters (not yet expanded)
Body composition BMI/WHR, UPF, Mediterranean, polyphenols, coffee, fiber, protein, sat fat Cochrane 2020, omega-3, GlyNAC RCTs, creatine, metformin/rapamycin, sauna Finnish cohort — out of Cardio priority; catalog when those sections are built.
How to expand
- Prefer Siim’s video description / blog reference list / on-screen PMID.
- Match narration to PubMed.
- Move confirmed rows above; leave TBD until found — do not invent DOIs.