Based on recent work on nuclear binding, we update and extend the anthropic constraints on the light quark masses, with results that are more tightly constrained than previously obtained. We find that heavy nuclei would fall apart (because the attractive nuclear central potential becomes too weak) if the sum of the light quark masses m_u+m_d would exceed their physical values by 64% (at 95% confidence level). We summarize the anthropic constraints that follow from requiring the existence both of heavy atoms and of hydrogen. With the additional assumption that the quark Yukawa couplings do not vary, these constraints provide a remarkably tight anthropic window for the Higgs vacuum expectation value: 0.39 < v/v_physical < 1.64.