#338 Is Dairy Estrogenic - Siim Land Q&A

Siim Land (0:00)

Hey, welcome back to the channel, my name is Siim, and today we're doing another Instagram Q&A. If you want to ask yourself a question from me, then make sure you follow me on Instagram, at Siim Land, where I do those Q&A's regularly. All right, first question, top three best tips for health. Well, I think the most important thing, and number one thing, is probably regular exercise. So that's gonna, you know, the most beneficial thing for anti-aging and overall metabolic health and just fitness overall, your quality of life will be better, your mood will be better. So that's definitely the number one. Both cardio and resistance training would be categorized there. Number two would be to get adequate sleep. So sleep at least seven to eight hours. And number three would be circadian rhythm alignment. So make sure you stick to the circadian rhythms. I think that's gonna be, yeah, my top three for best tip overall. If everything else would stay the same, but you follow these three tips, then yeah, you will see an improvement in your health, for sure.

Next question, creatine supplementation to women same as men, five grams a daily, or one dose, or better to split?

So I do think that, yeah, if you're, let's say you weigh less, you're a female, or yeah, you weigh less, like you weigh less than 70 kilograms or something, then probably five grams is too much for you. Maybe you would get away with two, three grams, for sure. So yeah, I would stick to that. And from a dosage perspective, then it doesn't make sense to split it up that much. You can just take it in one dose. It's kind of easier. And the best time usually is after a workout, but any time is really kind of good enough still.

Ideas of why ferritin levels would drop, although diet is mostly meat and eggs. So yeah, ferritin levels, and iron levels generally, they can stay low if you're not getting enough copper. So you need copper for pretty much absorbing iron and producing hemoglobin. So yeah, you need copper from liver, mostly oysters, dark chocolate, beans are copper sources. You could also be chelating too much iron. So if you're a female, that's common. If you're drinking coffee, that can also do it. So yeah, those things to look out for. Next question, is turmeric okay post-workout or does the inflammatory effect negatively affect muscle gains? So yeah, like you may know that taking a cold shower or an ice bath after a workout, resistance-renewed workout that is, that can be counterproductive for muscle growth. And the same applies to these anti-inflammatories like turmeric and berberine, which isn't an anti-inflammatory, but it does a presentor. But yeah, like these high-dose anti-inflammatories, like high-dose vitamin C, though it can also, NAC, after a workout, can also affect the muscle growth negatively. So yeah, you don't want to take these anti-inflammatories after the workout. You want to let the natural inflammatory process to go through, and you want to take the anti-inflammatories in the morning or before the workout. This episode is brought to you by Bon Charge, formerly known as Blue Blocks. My favorite light and seat pump station companies, Blue Blocks, 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 bondcharge.com forage last Siim Land and use the code Siim15 to save 15%. Will supplement in gelatin cap break a fast? Anatomagy. No, it probably doesn't. And yeah, it's like, first of all, it's so small, and the gelatin is made of, you know, collagen, and it's non-insulogenic, and it doesn't actually steam on a temp store compared to other amino acids.

What to do against snacking sweets all the time? So obviously, you need to control your environment. Like if you have a ton of snacks around your house, like if you have a bowl of, like, I don't know, nuts or candies next to your computer, then yeah, chances are you'll snack on it. Or if you know that your fridge has some sweets and snacks, then yeah, you're gonna eventually want to eat it. So it's better to control the environment as much as you can. And second of all, you also need to practice some form of, like, prefrontal cortex control. So like your neocortex that regulates your, you know, self control and impulse control and those types of things. And if you lack that, you don't have enough, like, your mindfulness and this self-awareness, then it will, you know, make you snack eventually. So things like meditation, breath work, sleeping well, making sure you're not stressed out, exercising regularly, those things will also enable you to be more disciplined in that scenario. Tips for a good sleeping routine. So, you know, block blue light, sleep in darkness, stop eating at least three or four hours before bed, get daylight, get the sunlight in the morning, regular exercise, don't eat very spicy foods before bed, you know, kind of common practices. Thoughts on dairy and testosterone. I've seen conflicting results. So, yeah, dairy can be very anabolic, for sure. It can help with muscle growth because it has high amounts of age of one, it has some protein and growth factors, things like that.