by Siim Land
Rapamycin – The mTOR pathway was discovered by a group of proteins being targeted by the compound called rapamycin, hence the name ‘mammalian target of rapamycin’. Rapamycin blocks mTOR and thus has been shown to increase longevity. It’s also known as sirolimus and it works as an immunosuppressant that inhibits T-cells and B-cells. There are a few side-effects, such as diabetes-like symptoms, weakened immune system, increased cancer risk, and impaired wound healing. That makes sense because TOR is necessary for tissue growth and maintenance. Blocking mTOR all the time isn’t optimal for longevity because it makes the person less insulin sensitive and weaker. Although rapamycin may be promising as a short-term treatment of diabetes and cancer, I don’t see it having any practical value for someone already doing the Metabolic Autophagy Protocol.
A lot of the supplements that promote longevity do it by upregulating AMPK, lowering blood sugar, or strengthening the immune system. The natural way to activate these pathways would be to engage in the right type of exercise, exposure to hermetic stressors and caloric restriction.
However, some of these supplements I’ve listed here are much more potent than just fasting or working out. That’s why it’s still a good idea to take what nature has to offer and use different compounds as therapeutic additions to your diet. I personally love medicinal mushrooms and mitochondrial supporters.
Anabolic Supplements
In addition to longevity-boosting supplements, there are countless other things that don’t directly extend lifespan but will promote more anabolic muscle hypertrophy, which can indirectly help you live longer.
The mainstream fitness and supplement industry has been trying to sell people dozens of different drinks and powders that supposedly make you build massive amounts of muscle and burn fat at the same time. Of course, you can’t prescribe the pill of fasting because it’s free and there’s not much money in that.
However, because of the severity and complexity of the Metabolic Autophagy protocol, we want to make sure we’re not wasting our time, money, or energy for nothing. That’s why I’m going to list out some of the supplements that can help you to increase physical performance and support muscle growth.
These aren’t your anabolic steroid-like substances that lower your natural testosterone, give you Gynecomastia, or make your hair fall out. They’re actually quite healthy for you if taken at the right time.
Here are Some Muscle Building Supplements:
Creatine Monohydrate - Creatine is an organic acid produced in the liver that helps to supply energy to cells all over the body, especially muscles. It enhances ATP production and allows for muscle fibers to contract faster, quicker, and makes them overall stronger. This means increased physical performance with explosive and strength-based movements and sprinting. However, it doesn’t end there. Creatine has been found to improve cognitive functioning, as it’s a nootropic as well, improving mental acuity and memory, especially in vegetarian diets. Naturally, it can be found mostly in red meat. It’s dirt cheap and easy to consume, as only 5 grams per day will do wonders and doing so won’t make a person big nor bulky. You don’t have to load with 30 grams of creatine a day or some other nonsense. Just take 3-5 grams a day, preferably with food.
Branched Chain Amino Acids. L-Leucine, L-Isoleucine, and L-Valine are grouped together and called BCAAs because of their unique chemical structure. They’re essential and have to be derived from diet. Supplementing will increase performance, muscle recovery and protein synthesis. There is no solid evidence to show any significant benefit to BCAAs. However, they can be very useful to take before fasted workouts to reduce muscle catabolism. It will protect against muscle catabolism and can even promote ketone body production. A full guide to taking BCAAs in this chapter.
Whey protein - On a standard ketogenic diet, you would want to avoid protein shakes because they spike your insulin. If you’re doing CKD or TKD you would benefit from having an easily digestible source of protein. Before you break your fast and begin your carb refeed, make a quick shake to get the juices flowing. You can also use whey protein during fasted workouts with targeted intermitted fasting. This again will prevent muscle catabolism and will increase performance.
Phosphatidic Acid – Phosphatidic Acid (PA) can regulate mTOR and promote muscle growth. It’s a unique lipid molecule that turns on MPS in response to resistance training. PA can be found in foods some foods but in extremely low quantities. Vegetables like cabbage contain 0.5 mg-s of PA per gram. That’s minute compared to the 250-750 mg doses in studies. More research about the effectiveness of PA supplementation in humans is needed but no long-term side-effects have been noted. Daily intake of 450 mg-s is optional.
Dextrose - It’s basically powdered glucose and very high on the glycemic index. You want to avoid it on SKD, but on CKD or TKD it’s very useful for a post-workout shake with protein. It’s dirt cheap and you’d want to take only 3-5 grams at once. Use it ONLY when doing the TKD or CKD because under other circumstances you’re not doing your health a service. Dextrose is pure glucose and it’s processed so it’s definitely not optimal for autophagy or longevity. Most people don’t need it and you may feel better without it but it’s just an option to keep at the back of your head.
D-Ribose – It’s a simple carbohydrate molecule that’s involved in energy production. D-Ribose can be found in all living cells as it’s the structural basis of DNA and RNA. The other health benefits include reduced fatigue, improved heart health, better workouts, and kidney protection. Long-term D-Ribose supplementation may promote AGE production so you only want to use it for some hardcore workouts. In total, you can take about 5-10 grams of D-Ribose with pre-workout protein.
Cordyceps – Cordyceps aren’t actually mushrooms but a family of parasitic fungi that grow on the larvae of insects. They grow inside their victims, usually ants, and grow stems outside of the host’s corpse. These ‘zombie-parasites’ have been shown to promote ATP production, reduce time to fatigue, increase oxygen uptake, and improve exercise performance[629]. They’re not necessarily anabolic or pro-longevity but they will improve your health and lifespan.
Peptides – They’re a combination of two or more amino acids in which a carboxyl group of one is united with an amino group of another. Basically, very small protein molecules with anabolic benefits. Peptides are digested more easily and rapidly. There are some common peptides like glutamine, creatine, and collagen, but some less conventional ones have a much stronger effect on human growth hormone production. For instance, IGF-1, GHRP-6, and Ipamorelin are very anabolic and promote muscle growth. Most of these peptides are not available for commercial purposes, only research and clinical situations.
Deer Antler Velvet Spray – IGF-1 promotes cellular growth and anabolism. Deer antler velvet sprays contain growth hormones that can make muscles grow. Although the evidence and bioavailability of such products is questionable, it can still raise IGF-1 a little bit. Use deer antler sprays only after heavy training the same way you’d stimulate mTOR.
Colostrum – It’s sometimes called ‘liquid gold’ because of the yellowish colour. Colostrum is the precursor to breast milk and it’s rich in immunity-boosting compounds and growth factors. As an anti-aging supplement, it may prevent tissue degeneration and skin aging. Not something I’d recommend taking every day but on workout days it can be used for muscle hypertrophy.
Collagen protein. Collagen provides the fastest possible healthy tissue repair, bone renewal, and recovery after exercise. It can also boost mental clarity, reduce inflammation, clear your skin, promote joint integrity, reduces aging and builds muscle. Naturally, it’s found in tendons and ligaments, that can be consumed by eating meat. As a supplement, it can be used as protein powder or as gelatin capsules.
HMB - β-Hydroxy β-Methylbutyrate is a by-product of leucine, which is an amino acid that stimulates protein synthesis. It’s been shown to reduce exercise-induced muscle damage and improve recovery[630]. HMB can cause acute muscle anabolism and MPS independ
ent of insulin[631], thus it will maintain a semi-fasted state. You can take it with the intra-workout protein shake to minimize muscle catabolism. Use pure HMB powder instead of the ones with artificial sweeteners.
Beta-Alanine – An amino acid that reduces fatigue and increases physical performance. It’s the main ingredient of many pre-workout drinks and thus it can help you to push yourself during workouts, especially if you’re training fasted. Generic pre-workout drinks are way too stimulating and high in caffeine. Instead, take pure beta-alanine with your protein shake.
These supplements that I’ve just listed aren’t necessary and they’re not even advisable for most people who workout 3-4 times a week. They’re simply anabolic agents that will promote muscle hypertrophy more so than anything else. It’s a good idea to know how certain ingredients affect the body and then implement these strategies based on your situation.
I myself stick to primarily creatine, whey protein, cordyceps, and maybe some BCAAs every once in a while. By following a whole foods based diet, I’m already getting enough amino acids and the supplements are just to optimize my fasted workouts.
The Extra Edge
We’ve covered the longevity as well as muscle building supplements. Now it’s time to go into the ones that aren’t mandatory but can give you the extra edge.
As a disclaimer, they’re not some miraculous alchemical substances that will instantly melt off 10 pounds of fat and increase life expectancy by 5 years. Instead, they’re supplements that work in some situations.
Pro- and prebiotics - Naturally, food is full of living organisms. Sauerkraut, raw milk, yogurt, unprocessed meat all have good bacteria in them. Probiotics are live microorganisms in a pill that transport these good bacteria into our gut for improved digestion and immune system. Prebiotics are different, they’re not alive, but plant fiber that feeds the bacteria. They’re indigestible parts of the vegetable that go through our digestive tract into our gut where the bacteria then eat them. If you’re coming off antibiotics or suffer from a gut dysbiosis, then it can be useful to add some probiotics into your diet. However, to know what strands and species to take specifically you’d have to take a gut test.
MACA Root - Another superfood comes from the Peruvian mountains and is the root of ginseng. It has numerous amounts of vitamins and minerals in it, such as magnesium zinc, copper etc. Also, it promotes hormone functioning for both men and women, as well as increases our energy production just like creatine does. It can either be powdered or made into a tablet. You shouldn’t take maca every day because of its potency. Optimally, you’d want to take maybe a teaspoon every other day.
GABA - Called gamma-aminobutyric acid, it’s the main inhibitory neurotransmitter and regulates the nerve impulses in the human body. Therefore, it is important for both physical and mental performance, as both of them are connected to the nervous system. Also, GABA is to an extent responsible for causing relaxation and calmness, helping to produce BDNF.
L-Theanine – It’s an amino acid found in tea leaves, especially green tea. L-theanine has an alertness boosting effect but it’s not as stimulating as coffee. The release of caffeine from L-theanine is more subtle and long-lasting. That makes it a great addition to your morning coffee if you want to prevent the crash. It’s generally safe and there isn’t a lethal dose.
Alpha GPC - Alpha-Glycerophosphocholine or α-GPC is a cholinergic compound that improves cognitive functioning and brain health. High doses of 1200 mg-s appear to be effective in treating Alzheimer’s and cognitive decline. Some athletes take 600 mg-s before exercise to hone their mental focus.
5-HTP – 5-Hydroxytryptophan is a precursor to serotonin, which has anti-depressant and relaxing effects. It can help with sleep, weight loss, and anxiety. 200-300 mg doses are safe but higher ones may have side-effects.
Bacopa Monnieri – Also known as Waterhyssop is a nootropic herb that’s used in traditional medicine for cognition and longevity. It can improve memory and relieve stress. The standard dosage is 300 mg-s a day with the upper limit being around 750-1200 mg-s.
MCT oil - Medium chain triglycerides are fat molecules that can be digested more rapidly than normal fat ones, which are usually long chain triglycerides. Naturally, it’s extracted from coconut oil and is an enhanced liquidized version of it. Additionally, I also eat raw coconut flakes, which have MCTs in them.
Exogenous Ketones – Supplemental ketone bodies that raise your blood ketones for a short period of time. They come in the form of either beta-hydroxybutyrate salts or ketone esters. BHB salts are marketed as a fat loss tool for getting into ketosis. However, the seeming fat loss effect comes from appetite suppression and adherence. They still have calories and they’ll actually shut down your liver’s own endogenous production of ketone bodies. The best time to take exogenous ketones would be as a pre-workout while fasting. At other times they’re not worth it. I sometimes would take some BHB salts to increase my electrolytes but not on a habitual basis.
It’s true that most of these supplements aren’t as effective as they claim to be with a few exceptions. First of all, processing lowers their nutritional value but they’re also less bioavailable. Then there’s the issue of not knowing what effects are real and which ones are simply a placebo.
Honestly, it doesn’t even matter if certain supplements don’t work as long as you believe them to do so. The human mind is incredibly powerful in conjuring up certain stories and images that are as good as the real deal. That’s why you have to be optimistic about everything that you do whether that be fasting, working out, starting a business, writing a book, eating food or even taking a pill. It won’t reduce the therapeutic value of the supplement but it will keep your brain from making up false narratives of disbelief: “This will never work” (even if it does). You may end up negating the positive effects by increasing your stress and anxiety levels.
This is how Neo from the movie The Matrix gained all his powers as well – he started to believe in himself and realized that all the potential was already within him. When one of his mentors Morpheus posed him the question do you want to find out what the Matrix is, Neo had to choose between the Blue Pill and the Red Pill – to either take his chances and see what’s possible or fall back to sleep. Morpheus said:
This is your last chance. After this, there is no turning back. You take the Blue Pill - the story ends, you wake up in your bed and believe whatever you want to believe. You take the Red Pill - you stay in Wonderland and I show you how deep the rabbit-hole goes.
Of course, Neo took the Red Pill and went on a crazy adventure that taxed his body and expanded his mind. The Red Pill did have a real physiological effect as it plugged his body out of the computer system but metaphorically it was a placebo. At first, Neo didn’t show the traits of being a superhero or anything the like and he even died. After he overcame his own limiting beliefs and chose to believe in himself he was reborn and reached his true potential.
So, the Placebo Pill is probably the most important supplement you have to take – to believe in what you’re doing because that belief will facilitate an actual psychosomatic response in your physiology.
When to Take Supplements
Like I said in the beginning, you should focus on getting your nutrition on point first before taking any supplements. And secondly, you don’t need to take all the supplements, only the ones you’re most deficient in.
Micronutrients actually have a much greater impact on how you feel and how you perform than you think. Your decision making, your cognitive processes, and emotions are very much affected by them. That’s why it’s important to pay close attention to these things.
Take your supplements with food. At the first meal, take vitamin-D, fish oil, sea vegetable powders. In the evening, GABA, creatine, magnesium, to promote sleep. I like to think of Brazil nuts as supplements as well and take 2-4 of them daily. Don’t take any more because you’ll get selenium poisoning.
P.S. If you don’t know which products and brand
s to buy, then I’ve listed out some safe supplements in my Amazon Influencer’s Shop (http://www.amazon.com/shop/siimland). It includes the ones I mentioned here but there are others that will give you even more energy.
Taking Supplements While Fasting
It’s true that your body needs a certain amount of essential vitamins and minerals for survival. However, it doesn’t mean you need to be getting them all the time every day. It definitely doesn’t mean that if you skip your multivitamin in the morning, you’re going to become severely deficient and need to be put under an IV. #hitmeupwiththejuicer
In fact, most of the minerals in your body are stored in your bones, fat tissue, and other storage locations. The problem is that if you’re eating all the time several meals a day, then you’re preventing yourself from using those micronutrients. Your body wants to store as much backup energy as it can and therefore an abundant supply of nutrients coming in around the clock actually reduces your ability to utilize those minerals that are currently stored in your body.
Moral of the story is: you don’t need to be taking a lot of supplements as long as you’re eating a wide variety of foods, even if you’re eating just once a day. There are of course some supplements you can benefit from if you’re deficient in some of the micronutrients, but in general, unless you’re fasting for 3-5 days, you don’t have to „get your daily vitamins and minerals“ from some sort of a pill that you’ve been sold to.