#326 Q&A Best Anti-Aging Supplements, Peptides and How to Not Get Sunburned - Siim Land Instagram Q&A

Siim Land (0:00)

Hey, welcome back to the channel, my name is Siim Land, and today we're doing another Instagram Q&A, where I'll be answering different kinds of questions. If you want to ask me a question, and you wanna get it answered, then the best way to do it is to follow me on Instagram, where I do these regular Q&As, and to also subscribe to this YouTube channel, where I do a video about the Q&A in a longer format. This episode is brought to you by Bon Charge, formerly known as BluBlox. My favorite light and sleep conversation company, 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. If you want to try out these amazing products that are the cornerstones to my most optimal sleep, then head over to boncharge.com forage last Siim Land and use the code Siim15 to save 15%.

Alright, so first question, supplement that reverse insulin resistance. So you know, before I begin, I have to say that yeah, probably the most important thing you can do to reverse insulin resistance is the lifestyle thing, diet, exercise, good sleep, and that kind of thing, stress management. I do think that, you know, there are still a few compounds and supplements that could benefit or that have been shown to help with improving insulin sensitivity and reducing aspects of diabetes type two. Berberine is probably the most potent of the natural, let's say, glucose-dependent agents or things that lower blood sugar levels. It's relatively safe. There's no, yeah, you may get nausea or something like that. It may inhibit muscle growth if you take it all the time, but generally it does work very good in reducing blood sugar levels. I do like to take it myself for like 400 milligrams. When I am eating like a higher carb meal, that's great for that scenario, but there are other, also let's say, less detrimental for muscle growth as well. That actually improve muscle growth at the same time. So things like chromium picolinate that has been used to help with type two diabetes as well as insulin resistance and doses up to 1,000 micrograms is something that I personally take as well on some days where I've lifted. I don't want to inhibit mTOR with berberine. I want to take something that actually just enhances insulin sensitivity and helps with glucose disposal. So chromium picolinate, a regular one, is perfect for that. I take 500 to 1,000 micrograms on the days that I lift and I also eat carbohydrates. So I'm not going to take it if I don't eat carbs, but I do, and there are some studies as well in bodybuilders or people who lift and that it improves body composition or nutrient partitioning. So even if you're not diabetic, it's still a good supplement to take, in my opinion, to help with glucose disposal and maintain better insulin sensitivity. Besides these two, there's also things like magnesium and potassium that you need to have in point, but yeah, those are probably the two most easily accessible and one of the most effective ones that you can take to help with that. Some thing to remember is also like low sodium, low salt intake can induce insulin resistance, even healthy subjects in the short term. So yeah, just make sure that you get electrolytes, magnesium, potassium and sodium.

Best way to gain muscle without fat. So that's a very, you know, kind of broad question generally, but the answer is still sticking to the fundamentals, essentially that, you know, you want to see progressive overload in your training. You want to be in a small calorie surplus and you don't want to like overspill with your calories and carbohydrates. So yeah, just try to aim for the one gram of protein per body weight. Do a good resistance training program that emphasizes progressive overload where you get stronger over time. The main compound lifts are good for that.

And yeah, make sure you don't overeat. I like to stick to only like 500 calorie surplus if I have to trying to like, you know, gain weight you don't need necessarily more than that. Even less is, you know, good enough. Like over the course of many years, I've gained, you know, at least five kilograms over the course of maybe three or three years of just eating at a slight surplus. And that surplus can be even as little as 300 calories. Now keep in mind that that surplus doesn't have to be like every day. There can be days where you are in a deficit, but the weekly surplus should still be slightly elevated. And that would basically prevent this excess weight gain in terms of body fat. You want to make sure that the weight that you do gain would be muscle, not fat, and that like a smaller surplus, be more patient with it. Yeah, it's gonna take a longer time, but yeah, if you want to minimize fat gain, then that's what you need to do. What's my workout routine?