#485 The Ultimate Health Superpodcast (Best Clips of 2025)

Siim Land (0:00)

Happy end of the year. In this superpodcast, I'm going to play you some of the best clips from my videos and podcasts this year. Use it as a reference guide to get into top 1% of health in 2026

Physionic (0:10)

Timestamps for everything are down below.

Siim Land (0:12)

Let's start with the most popular podcast episode of this year. The most popular episode was me ranking a hundred supplements from worst to best. Check it out. I've spent the last year digging through a hundred of the world's most popular supplements. In this video, I'm ranking every single one from total junk to god tier based on real scientific evidence. This is the ultimate supplement tier list. Timestamps for everything are down below. All right, so first supplement, calcium alpha ketoglutarate. Now, this one has become quite popular as a longevity supplement over the past few years. There's a few studies showing that it does lower biological age scores based on these DNA methylation clocks, which isn't like very good evidence. And there is evidence in animals as well, in mice, that it might extend their lifespan. But the other human clinical trials mostly suggest it helps with wound healing and bone density in postmenopausal women. So I do think it's good. I would like to see more clinical evidence about these aspects of biological aging, which we will have in a few years. But currently, I would put it into OK tier based on the evidence right now. NMN is another very popular longevity supplement and I would say it's a bit more overhyped and it has disappointed a lot of people over the last two years, I would say. And this one is also OK. There is some human evidence that it helps with gait speed, might have some effects on inflammation and things like that. And it will certainly raise NAD levels. Increasing NAD levels will be an important aspect of healthspan. Actually, NMN has been seen to extend lifespan in animals, whereas NR, for example, didn't. So but NR has a bit more human clinical evidence. So it's still also put it into OK tier. NR is better than calcium alphagetoglutarate and NMN is a slightly lower tier than NR, in my opinion. Now, NAM niacinamide. So this is another NED booster that does raise NED levels in humans and it also has some skin benefits. So niacinamide is one of the ingredients in a lot of skin care. So it can protect the skin, especially against UV radiation. So I do think it's good. But yeah, there's more limited evidence in terms of its other effects. So put it into this tier here. Niacin notoriously used to raise HDL cholesterol, and it does raise HDL, but it doesn't do anything else almost. Raising HDL cholesterol doesn't lower the risk of heart disease events. So take it for what you will. I do think niacin is a very good supplement for a lot of cases. Very high dose niacin can have some effects on the liver function.

But the benefits mostly stop with increased HDL cholesterol. Quercetin, one of the senolytic supplements that could also have some longevity effects. Now with the senolytics, there's no human clinical trials yet, whether or not they work in humans, what's the benefits that we could get. So there's very limited evidence about their effects. So based on that, I could put it into the bat here, but quercetin in itself isn't a bad supplement, I would just put it into OK tier, based on the available evidence. The same with Physitin. Physitin has been seen to extend lifespan in animals as well, but the human evidence is a bit more limited and it's quite expensive. Just because it's in the OK tier right now couldn't mean that it could rise to good or god tier, but as of now, there's not a lot of data from a human studies. The same with Apigenin. I like it as a CD38 inhibitor that helps with NAD metabolism. It helps to increase NAD levels, lowers inflammation, but yeah, there's limited evidence in terms of other effects. Glycine, so my favorite supplement, I'll put it in the god tier, and you know, glycine has been seen to extend lifespan in animals and in humans, it has benefits for blood sugar, sleep, potentially collagen synthesis and visceral fat and methionine. So yeah, I think glycine is one of the safest and best supplements out there. Trimethylglycine as well, god tier, because it mostly helps with methylation and homocysteine metabolism. If you are a poor methylator, you have high homocysteine levels, then taking TMG can be one of the best supplements out there for you. TMG might have some benefits for exercise performance, but my read of those studies is that not so much, because this is more inconsistent results. You have some studies finding benefits, others don't. So I wouldn't say it's an exercise performance supplement. Some people claim it is, but not in my eyes. It's mostly for homocysteine. Glucosamine sulfate, so known for joint benefits, or it's used for mostly joint benefits. It also has anti-inflammatory effects. It actually has a skin anti-aging effects as well, mostly through the anti-inflammation, possibly some other mechanisms. So it's attached to sulfur, so that helps with glutathione synthesis. So glucosamine, in my opinion, is good. It's not God-tier, but it's good. Taurine, I would put into God-tier. There's a lot of human clinical trials that it helps with metabolic health, metabolic syndrome, cholesterol, lipids, blood sugar, blood pressure and exercise performance as well. So even if you're not diabetic or with not poor metabolic health, then you can still expect to gain exercise performance benefits via Tomex and muscle strength, for example. MSM is another sulfur compound known for joint health, but it also has a skin-antaging benefits similar to glucosamine. So I'll put it into GU-Tier. There's quite a few clinical trials that it does actually work. The same with chondroitin. Chondroitin has the least evidence for skin and joint health out of these two. So I'll put it into OK-Tier. I'll put it somewhere here before calcium, alpha-ketoglutarate. Turmeric or curcumin. There's quite a lot of human clinical trials for inflammation mostly. So I'll put it in the God-Tier. Now, you could also get turmeric from just the spice. So not taken as a supplement. The problem with turmeric is that it's very poorly bioavailable. So even supplements tend to have pretty bad bioavailability. And that's why it's better to use something like liposomal formulations or with added bypyrin. That's black pepper that increases the bioavailability of turmeric. Ashwagandha. So this is interesting. This ashwagandha is mostly known for stress and sleep, as well as testosterone production. And there is actually quite a lot of clinical trials as well that it does support that. So it helps with sleep, helps with stress, helps with testosterone and estrogen. And believe it or not, it also helps with VO2 max. So it's actually a pretty researched supplement and it actually has quite a lot of evidence. It's mostly for this KSM 66 ashwagandha. And that's why I'll put it in the God tier. Now some people have claimed that it has negative side effects on their mood and libido and those kinds of things. Now personally, I've taken ashwagandha on enough. I've never experienced any negative side effects from that. So if you are one of those people who does experience negative side effects, then maybe it's not for you. But, you know, a person I haven't experienced anything and based on the other evidence out there, then it's definitely quite research backed. Citrulline, so this amino acid helps with nitric oxide production, so blood, blood flow. And I would put it into good here because of that reason. Thiamine, vitamin B1, it's a very good for blood sugar regulation and energy metabolism.