Siim Land Podcast #484 The Ultimate Health Tierlist - 100 Health Habits Ranked from Worst to Best
Dec 22, 2025
Discover the ultimate health tier list, where health habits are ranked from worst to best. Explore the surprising benefits of Zone 2 cardio and why 8,000 daily steps are crucial for longevity. Dive into the risks of polyphasic sleep and the dangers of mouth breathing. Siim discusses the merits of sun exposure, red light therapy, and the most effective diets, including Mediterranean and Paleo. Plus, learn the importance of social connections and mindfulness for mental health while discovering effective strategies for stress management and better sleep.
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Prioritize Cardio By Time Budget
- Do zone 2 cardio if you have time, but prioritize HIIT for VO2 max when time is limited.
- Use zone 2 for low-stress, high-volume endurance work and recovery.
Use Short Naps To Recover Sleep
- Nap 20–30 minutes if you under-sleep to recover lost sleep and lower risk markers.
- Skip naps if you already get adequate nighttime sleep and they disrupt bedtime.
Hit A Daily Step Threshold
- Aim for 8,000–12,000 steps daily as a low bar for reduced mortality risk.
- Walk >12,000 steps if you have time, but prioritize other health habits if not.