#318 Q&A BCAAs vs EAAs, Which Foods to Eat Raw vs Cooked, Digestion etc

Siim Land (0:00)

Hey, welcome back to the channel, my name is Siim Land, and in today's video, we have another Q&A from Instagram. So if you want to ask questions from me in the future, then yeah, make sure you follow me on Instagram, and let's get to it. This episode is brought to you by Bon Charge, formerly known as BluBlox. My favorite light and sleep conversation companies, BluBlox, has rebranded themselves as Bon Charge. They're now involved with a huge range of evidence-based products to improve your wellness and life in every way. Their extensive range of premium wellness products helps you to sleep better, perform better, have more energy, recover faster, balance your hormones and reduce inflammation. My favorites are their red light light bulbs because they can be used to create a melatonin-friendly environment in your bedroom by shining only red and not blue or green light waves that will reduce your sleep quality. After starting to use these red light light bulbs, I find it much easier to fall asleep and feel less awake before bed. To celebrate their rebrand, Bon Charge has a 25% of rebrand sale happening right now until the end of June 2022 Go to boncharge.com forge last Siim Land and use the coupon code BONCHARGE to save 25%.

First question, thoughts on sucralose. So, yeah, sucralose is, let's say, neurotoxic in large quantities and it may have some negative effects on the microbiome as well. But let's say like the quantities that you would get from any like supplements or diet coke or whatever is just so small that it doesn't even matter. Like maybe some people are more sensitive to that. But let's say you have a protein shake or you have like a protein bar or some other pre-workout supplement, whatever has a bit of sucralose. Then, I mean, the amounts are so small. I mean, I think the amounts are like a thousand times smaller than in studies where these animals get these neurotoxic effects or something. Personally, I'm not worried about sucralose at all unless you're eating, let's say, I don't know, 10 servings of something that has sucralose per day or something like that or let's say even more, 20, 25 servings. What's your favorite source of chromium? Chromium, I use that for mostly insulin sensitivity and blood sugar regulation. My favorite source is taking a chromium bicarbonate supplement because that's the best way to actually boost your chromium status and get enough chromium because the absorption of chromium from dietary resources is only like 1%. In order to reach the optimal amount of chromium from food and dietary resources, then you would need to consume at least a thousand micrograms of chromium, which would require you to eat. The higher food source of chromium is like mussels and seafood, these are oysters and those things. You would have to eat, I don't know, the exact quantities, but you would have to eat maybe 500 grams of mussels or something like that to get that amount of chromium. So I personally do eat foods that have chromium, like mussels, oysters, not all the time, but mostly I get chromium from even like broccoli and oatmeal. Those foods have also chromium, although in much smaller amounts. But to make sure that I do get the chromium, then I eat a thousand microgram or a 500 microgram of chromium picolarinate supplement on the days that I sweat, so like on the days that I work out or the days that I take a sauna or if I eat carbs. The best mitochondria supplements, I think for the mitochondria, the best supplement would probably be like infrared light, so infrared sauna, sunlight as well, and red light, those would be the best. Because I don't think I would get supplements. I mean, yeah, you need nutrients and such, but the mitochondrial effect and energy producing effect that you get from an infrared light and red light and sunlight is far more superior to any mitochondrial supplement. But for the question being supplements, I would say like CoQ10, PQQ, I mean, NAD boosters can also be categorized here to a certain extent, but CoQ10 is the most famous one. But you need all these different minerals for that. Magnesium, if you're deficient in magnesium, then you're not going to do anything. Iron, copper, different vitamins as well. So eat like a nutrient-dense diet and maybe supplement CoQ10, PQQ, maybe NAD boosters occasionally, but try to get some sort of infrared light or red light as well.

Three meals a day, no snacks. Examples on how to eat per meal, so not hungry in the middle. Well, I think per meal, you should get at least 30 grams of protein. So 30 grams of protein is where you peak or reach the maximum threshold for the protein synthesis in that time gap per meal. So any less than 30 grams of protein per meal isn't really worthwhile or it's not going to satiate you for a super long time. So I would get at least 30 grams of protein if you're, let's say, male and you have a higher demand or you're way more, you have a higher body weight, then 50 grams is even better. But for females, 25 to 30 grams should be the minimum. And then, I mean, the other, besides protein from meat, eggs, fish, cottage cheese is good, satiating or beans even. Besides those, you would want to have fiber. So protein and fiber is the most satiating combo, in my opinion, fills you up, satiates you for a longer time, gives you the protein synthesis and yeah. And funny enough, like, you know, I've been eating more of this crump, the food, the hemp protein, granola that I helped to start. This is like super satiating. I eat only like one serving or like one or two tacos of this crump thing.