#395 My Favorite Supplement Stack Right Now, 4x4 VO2 Max Training, How Much HIIT Should I Do Q&A

Siim Land (0:00)

What are my favorite supplements right now? How do you increase your VO2 max? And many other questions in this Q&A episode. So if you want to ask me a question, then make sure you follow me on Instagram at Siim Land. All right, first question, your favorite supplements stack at the moment? So obviously, I'm not going to go into full detail with all the supplements in this video. You can check out my previous videos about it. I'm just going to run you through, like, the supplements that I am most interested in right now, and I think that are most effective. So number one is obviously gonna be glycine. Number two, NAC. You can look at the video about the Glynec combo that I made before. It's going to increase glutathione. Number three is gonna be collagen peptides. Number four is gonna be azaxanthine, that I previously mentioned. So azaxanthine, you know, it has benefits for lipid profile, blood pressure, and those kind of things. But the biggest thing that I'm curious again is about the skin benefits. So it's going to protect your skin against UV radiation. And I think that is probably the, you know, most important benefit of azaxanthine. Number five is omega-3s. Number six is going to be hyaluronic acid. There's been a few clinical trials in humans as well, showing that hyaluronic acid increases skin hydration, improves wrinkles, elasticity, and those kinds of things. Number seven is magnesium. So recently I started to take more magnesium again because of the effect it has on phosphorus. So I don't have any like sleep problems. I don't have any stress problems, which you would usually use magnesium for. But what I know this is that my phosphorus was going to start to increase slightly, and high phosphorus status is associated with worse kidney health. And kidneys are something that will decline with age. So I don't want to mess up my kidneys before I'm like 80 or 90 years old. So balancing your phosphorus with magnesium is going to help you maintain better kidney health. And actually what they find is that the high phosphorus intake and high phosphorus levels are associated with worse kidney function and kidney failure only in the absence of magnesium. So magnesium is something that kind of counterbalances the phosphorus. So I have added more magnesium to my routine as well as of now. And it did lower my phosphorus status as well. And last, number eight is going to be TMG, trimethylglycine. So it's a methyl donor primarily, but it also has many studies indicating that it has exercise performance benefits and muscle strength benefits. So I do think that it's one of those supplements that is worthwhile to take. Of course, there are some other supplements on the list that could have quite an interesting research and cost to benefit ratio, like creatine monohydrate. It's very cheap, it's very safe for most people, and it has a lot of benefits for the brain and muscle strength as well. I'm just not super excited about it because it's so old, we already know creatine works. There's so much data, we don't need more data to get us excited about creatine. We already know that it's super powerful. But the rest of the supplements, I'm still pretty interested and excited about. I haven't recently shared my updated supplement routine as well, but do know that the amount of supplements I take is much lower than it was before. So I've cut down my supplements to maybe 10 supplements. So the ones that I mentioned in this list pretty much. Next question, not able to increase my VO2 max training, the four by four by four, still no gain. Guide me, please. So first, it would be pretty important to know if your VO2 max isn't increasing. So like, did you measure your VO2 max before and after? You know, what was the difference? Has it stayed the same? Has it declined? Has it increased, so to say? So that is a quite important thing. So VO2 max isn't something that you can just, you know, measure at home with like a blood pressure, measuring device, or even it takes more effort and it's harder to find than just taking your blood test as well. So you do need, you know, ideally you would want to get the spirometry at a sports lab that, you know, direct the measures of VO2 max. That's the most accurate way to know your VO2 max. There are like some sport watches as well that are like pretty close. They're not probably like a hundred percent, but they are a good estimate. But without any tech, you can also know your VO2 max by doing the Cooper test. So that's the run as far as possible within 12 minutes test. So we did it in high school, in middle school as well. We hated it. It was like super annoying test, super hard test as well, because you pretty much have to run as fast as possible for 12 minutes to go the furthest distance.