#313 Q&A Does Glycine Stop Muscle Growth, Best Fats for Testosterone, etc

Siim Land (0:00)

Hey, welcome back to the channel, my name is Siim Land, and today we do another Q&A from my Instagram, so I'm going to answer different questions that you asked me, and also I will do this sort of a segment where I'll cover like what's my number one thing for, let's say, number one food, number one exercise. This episode is brought to you by BluBlox, my favorite light and sleep optimization companies. Artificial light at night exposure is associated with diabetes, obesity, heart disease, cancer and Alzheimer's. BluBlox provides the highest quality blue blocking glasses that filter out the specific wavelengths that have been shown to suppress melatonin in studies. Melatonin is more than the sleep hormone, it's also vital for longevity, anti-aging and immunity. Artificial light exposure suppresses melatonin up to 99% and makes your brain think that it's daytime before bed. That's why I love using BluBlox to guarantee my body is making high amounts of melatonin prior to sleep. They also have daytime lenses that you can use to reduce digital eye strain and retinal damage when working in front of a computer all day. You can get a sweet 15% discount of all the BluBlox glasses, red light light bulbs, red light devices and sleep masks if you head over to blublox.com forward slash siimland and use the code siim15. That's blublox.com forward slash siimland and the code is siim15. Okay, the first question. Best fat sources for testosterone?

I think obviously, yeah, the most, let's say, pro testosterone sources of fat are like egg yolks and saturated fat like meat and those kind of things. I think maybe like polyunsaturated fat acids from fish, those kind of things, omega-3s, they're also going to be helpful for that. Those are the main best fat sources. But I think the most important part is to just, yeah, get the overall fat in overall. The total intake of fat is more important. And obviously it also matters like what's your other health status and body composition. So even if you're getting like a ton of egg yolks and you know, you're eating saturated fat, but you're like obese or you know, you have like a bit of belly fat and those kind of things, then doesn't really matter. Like, yeah, you can have the precursors for testosterone, but if it becomes aromatized into estrogen, because your fat, plain simple as that, then it's, you know, I don't think that, you know, shouldn't get caught up with those numbers or whatever it is. Like you shouldn't get caught up with things that raise testosterone or things like that. Like, yeah, like is that do you even need that much testosterone, et cetera? Like what's your goal? I think that is much more important to also like dissect. But yeah, regardless, the best sources of fat as precursors are cholesterol from egg yolks and saturated fat from meat. But then for the optimal health side, you would also want the omega 3s from fish to kind of prevent, yeah, the inflammation and that kind of thing. So yeah, those foods are the best for testosterone levels.

Nutrition or lifestyle tips for staying focused? Well, I think getting a good night's sleep. And this is very important. Make sure that you're not restricting your sleep. Getting exposed to daylight. That's going to be important for that. To regulate the circadian rhythm and mood. So to say, then you need to like from the nutrition side, you need food that doesn't spike your blood sugar too high all the time. You want to be like semi-keto adapted. So things that are actually in fasting can help with that. I like fasting for the focus and keto adaptation. And don't eat those foods that kind of make you addicted or make you think about the food all the time. Mostly like, you know, ultra processed foods, pizza and burgers, those kind of things. What vegetables do you recommend or consume that have least anti-nutrients, etc. So the only like anti-nutrients, quote unquote, that I think you may want to be concerned with would be like, you know, histamine, if you're allergic to that, gluten, if you're allergic to that, and maybe lectins, also if you're sensitive to them. Then maybe like, yeah, like for every what I would recommend for everyone is to not like eat raw broccoli and raw kale, those kind of things. But other than that, like you don't really need to worry about those things, you know, as long as you're cooking the food properly. Like if you cook the broccoli, cook the cauliflower and the quadrigens and those things, they get destroyed.

When it comes to lectins, the same heating destroys lectins pretty much. And you can't like cook gluten or you can't cook away the gluten. The gluten is going to stay there. But you know, whether or not you need to be afraid of gluten depends on your sensitivity and let's say intestinal permeability levels. So if you get leaky gut symptoms of that and you get inflamed and skin outbreaks, those kind of things from eating gluten or while there were other allergens or anti-nutrients, then yeah, be careful with that. But I don't have any of those things. I'm not like really actually avoiding gluten. I'm not eating it like, you know, a ton of it. But still, you know, whether or not you should avoid a particular anti-nutrient, etc. would depend on your, yeah, sensitivity and those kind of things. Stretching routines. So, yeah, it's good to do stretching. It actually helps to prevent the stiffening of the extracellular matrix and also just mobility and flexibility. That's generally a good thing as well to prevent injuries and those kind of things and maintain suppleness. Being too stiff can be problematic. So, what I do, I don't, you know, I'm pretty flexible, but I don't do like a ton of like stretching on a regular basis. I do try to do some every day, like maybe, you know, a few times a day you do, at least like before bed, you want to do like some more static stretching, you know, try to train for like a split and different kinds of stretching for the pecs and the shoulders and triceps and those kind of things. But a lot of times it's better to maintain like this active mobility and dynamic mobility. So more like deep squat exercise, lunge, deep lunge exercise, hanging, those kind of scapular pulls, those things are much better to do during daytime. And at other times you do the static stretching, like before bed. That's what I do generally.