The Unhealthiest Thing in Siim's and Insights on Creatine and Kidney Health
In a candid Q&A session, biohacker Siim Land delves into his lifestyle and addresses questions about health, supplements, and productivity. Here are the highlights of his discussion:
The Unhealthiest Thing in My Life
Despite maintaining a robustly healthy lifestyle with regular exercise, quality sleep, and a balanced diet, Siim identifies his work environment as the unhealthiest aspect of his life. Spending extended hours under artificial lights and working on a computer contributes to physical inactivity and excessive blue light exposure.
How Siim Balances It Out
- Physical Activity: Siim counteracts sedentary hours with daily exercise, including cardio, weight training, and hiking. He also uses a standing desk and a walking treadmill to stay active while working.
- Blue Light Management: Acknowledging the harm of artificial light, Siim uses red light therapy and supplements his environment with full-spectrum light exposure to mimic natural sunlight.
- Eye Health Practices: To prevent eye strain, he takes frequent breaks to focus on distant objects, consumes foods rich in carotenoids (like sweet potatoes and egg yolks), and supplements with Omega-3s and lutein.
Creatine and Kidney Health
Creatine, a popular supplement for muscle growth and performance, often raises concerns about its impact on kidney health. Siim explains the nuances of creatine's effects and provides actionable insights:
- Creatinine Levels: Creatine can elevate creatinine levels in the blood, which is often mistaken as a sign of kidney dysfunction. However, this is typically harmless for healthy individuals, especially those with high muscle mass or who engage in regular exercise.
- Reliable Markers: For accurate kidney health assessment, Siim recommends monitoring cystatin C levels rather than creatinine, as the latter can be influenced by creatine supplementation and muscle mass.
Tips for Kidney Health
- Maintain a Balanced Diet: Limit high-phosphorus foods like sodas and certain dairy products if magnesium intake is low.
- Stay Active: Exercise helps manage blood pressure and blood sugar, two critical factors for kidney health.
- Monitor Magnesium and Phosphorus: Ensure adequate magnesium intake to balance dietary phosphorus.
- Control Risk Factors: Manage conditions like high blood sugar, hypertension, and obesity to support kidney function.
Biohacks for Productivity
For those juggling deadlines or demanding schedules, Siim shares simple yet effective strategies to stay productive while preserving health:
- Prioritize Sleep: Aim for at least seven hours of quality sleep per night to enhance cognitive function and overall productivity.
- Incorporate Movement: Even during busy periods, Siim emphasizes achieving at least 8,000 steps daily and engaging in short, intense exercise sessions.
- Efficient Nutrition: Consider intermittent fasting or time-efficient meal prep to save time while maintaining energy levels.
Final Thoughts
Siim’s balanced approach to biohacking underscores the importance of mitigating the unavoidable health risks of modern lifestyles with intentional practices. From managing blue light exposure to improving kidney health markers, these strategies serve as actionable advice for anyone looking to optimize their health and productivity.
To explore more of Siim’s insights on health and longevity, follow him on Instagram or check out his latest videos on YouTube.