Siim Land's 2026 Longevity Roadmap: Biomarkers, Fitness & Goals
Siim Land walks through his full 2025 biomarker results and lays out his 2026 longevity plan. The theme throughout is to look at the whole picture across body composition, fitness, nutrition, sleep and blood work rather than obsess over a single number, and to maintain what already works instead of chasing endless improvement.
Overview
At the start of 2026 Siim Land reviews a year of self-tracking and sets his goals for the year ahead. He reports strong 2025 results: a VO2 max of 60-66, roughly 10% body fat, very low visceral fat and inflammation markers, a low ApoB and triglycerides, and bone and muscle mass near his early-30s peak. He explains how he interprets each marker and why he weighs some, like VO2 max, more heavily than others, like grip strength or ALP.
For 2026 his headline fitness ambition is a symbolic hybrid quest: 40 pull-ups, a 400 lb squat, a 4-minute mile and a 40-minute 10K, with the mile being the hardest part. His exercise plan stays similar with more zone two cardio to rebuild an aerobic base. On nutrition he follows a semi-Mediterranean, high-carb, high-fiber, moderate-protein pattern at around 2,300-2,500 calories and 1.6 g/kg protein, having found that lowering protein and raising fiber improved his blood work and performance.
He covers his supplement stack, teases his own upcoming supplement line, and discusses sleep consistency, before reviewing excellent metabolic and organ-health blood markers. He closes with auxiliary routines: walking with a weighted vest, regular sauna, ice baths, raw cacao, electrolytes and naps.
Key quotes
5You shouldn't just focus on one single biomarker. You need to look at all of these markers and find a balance.
40 pull-ups, 400 lb squat, a 4-minute mile, and a 40-minute 10K run.
By reducing my protein by about 20% to 1.6 g per kilogram, my blood markers have improved and my gym performance has increased.
Fiber is one of the most underrated food components there is.
The training volume that you accumulate to have a higher VO2 max is what mediates these health benefits.
Key ideas
9Look at the whole picture, not one marker
No single biomarker tells the story. Siim measures hundreds and looks for balance across body composition, fitness, metabolic and organ-health markers rather than optimizing one in isolation.
Body fat has a sweet spot
For men he considers 10-12% ideal, with above 15% linked to higher mortality. For women 20-30% is a flat, neutral range, so body composition matters more for male longevity.
Visceral fat as a metabolic gauge
Visceral fat around the organs is a key metabolic and heart-disease risk marker. As a rule of thumb he suggests keeping it below 300 g; his own is exceptionally low.
Muscle and bone mass protect against frailty
Appendicular lean mass index below 7 for men (5.5 for women) signals sarcopenia and higher risk of diabetes, fractures and death. Bone density is an underrated longevity factor.
VO2 max reflects the exercise habit
One of the strongest survival markers, but the benefit comes from the training volume that builds it, not a magic number. The same logic applies to grip strength.
Low resting heart rate plus high HRV
A low resting heart rate with high HRV signals genuine cardiac fitness; a low heart rate with low HRV reflects an aging phenotype. Trends over time matter more than any single reading.
Moderate protein, prioritize carbs for performance
He eats about 1.6 g/kg protein, enough for muscle, and fills calories with carbs to fuel high-intensity training. More protein would only crowd out performance-supporting carbs.
Fiber is underrated
Raising fiber from about 30 g to 40-50 g from whole-food carbs improved his blood work, gut health, body composition and satiety. He pushes back on anti-fiber claims for most people.
Excellent metabolic and organ health
HbA1c 4.9%, insulin 3.35, ApoB 58, low triglycerides and high HDL, plus strong cystatin C and eGFR, all achieved through diet rather than lipid-lowering drugs.
Practical takeaways
7- 1
Track trends, not single readings 2:00
Measure a broad panel and watch the direction of travel over months rather than reacting to one number that fluctuates daily.
- 2
Aim for a healthy body-fat range 9:30
For men, roughly 10-12% body fat is a practical target; staying below 15% is associated with lower mortality.
- 3
Keep muscle above the sarcopenia line 17:00
Maintain appendicular lean mass index above 7 (men) or 5.5 (women) with regular resistance training to protect against frailty and fractures.
- 4
Right-size your protein 45:00
About 1.6 g/kg protein is enough for most people; extra protein is often wasted and can crowd out carbs that fuel training.
- 5
Raise fiber gradually from whole foods 47:30
Build toward 40-50 g of fiber from potatoes, fruit, beans and vegetables to support gut health, satiety and better blood work.
- 6
Prioritize sleep consistency 58:00
Aim for 7-7.5 hours with a stable bedtime; consistency appears as important as total duration.
- 7
Stack simple, proven habits 1:03:30
Daily walking (with a weighted vest), regular sauna, and an aerobic base of zone two cardio compound into strong long-term results.
Topics & chapters
14Introduction and purpose
Siim explains he will share his 2025 results, his 2026 goals, and how he structures his own longevity protocol.
2025 highlight results
A tour of standout markers: VO2 max 60-66, very low visceral fat, near-zero CRP, low ApoB and triglycerides, and a young PhenoAge.
Body composition and body fat
He describes a positive recomposition to around 80-81 kg at ~10% body fat and explains the male and female body-fat sweet spots.
Muscle mass and bone density
DEXA results show top-5% appendicular lean mass and above-average bone density, both near their natural early-30s peak.
Exercise stats
Current numbers: 33 pull-ups, 170 kg squat, 135 kg combined grip, VO2 max in the low 60s, resting heart rate 38 and HRV around 100.
2026 fitness goals
The symbolic hybrid quest of 40 pull-ups, 400 lb squat, 4-minute mile and 40-minute 10K, with the mile as the hardest target.
Exercise plan 2025 to 2026
A push-pull-legs calisthenics split plus barbell squats, adding sprints, plyometrics and more zone two cardio to rebuild his aerobic base.
Nutrition plan and macros
About 2,300-2,500 calories, 130 g protein (1.6 g/kg), 250-300 g carbs, high fiber and moderate fat in a semi-Mediterranean pattern.
The foods he eats
Vegetables, berries, fish, beans, lean beef and game, eggs, dairy, fruit, potatoes and quinoa, with coffee and green tea.
Supplements
His 2025 stack and 2026 additions (more omega-3, lutein and zeaxanthin), plus a teaser for his own upcoming supplement line.
Sleep
A hectic 2025 sleep schedule from travel, with 2026 goals of 7-7.5 hours, a consistent 10 pm bedtime and better blue-light discipline.
Blood markers review
Excellent metabolic, lipid, liver, kidney, hormone, thyroid and iron markers, mostly achieved through diet and exercise.
Blood work goals
Chiefly to maintain, with a push to raise his omega-3 index from 8% toward 10% and modest tweaks he views as low priority.
Auxiliary routines
Weighted-vest walking, frequent sauna, ice baths, raw cacao, electrolytes, naps and occasional peptides round out the protocol.