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Muscle-Building Workout and Diet


Welcome back to our deep sleep
optimization series! So far in our series we’ve learned why deep sleep is so crucial for our overall health and recovery, we’ve
learned how to optimize our circadian rhythms, we’ve also learned
easy-to-follow steps to not diminish but lower our EMF exposure, and then last
week we learned how to optimize our environment for the best sleep possible;
and so if you haven’t checked those out first make sure you do so because those
really help set the foundation those are the basics and to master anything in
life you have to master the basics and so parts 1 through 3 will help you do
just that and today’s topic we’re gonna talk about sleep supplements and so this
is gonna help ensure that your body is able to regenerate recover and repair
optimally so you can be as efficient and functioning the best as possible and the
supplements we are going to explore today include the following we’re gonna
talk about magnesium l-theanine medicinal herbs we’re gonna talk about
omega threes phosphatidyl serine melatonin tryptophan and touring so we
got a lot of supplements here so we have a lot to cover today is gonna be a very
informative discussion and i’m only going to talk about these supplements in
regards to sleep because these are all research backed supplements that help
with your sleep quality but a lot of these supplements things like magnesium
for example they help you with others other factors of your health besides
just sleep but for this topic we’re going to just talk about sleep and so
the first supplement I want to talk about is magnesium and magnesium
I recommend that it should be consumed every single evening and that’s what I
do and the technical upper limit for
magnesium is 350 milligrams per day however the absorption of magnesium it
really depends on the type and there’s really no real side effects of overdoing
that 350 milligrams besides some occasional
I upset or some loose stools but other than that you’re going to be completely
fine and over 68% of Americans are deficient in magnesium and besides being
deficient or besides not consuming the foods that are abundant in magnesium the
really common ways of being magnesium deficient are being chronically
sleep-deprived or being chronically stressed out so
stress as well as diminished sleep will lead to a magnesium deficiency in your
body and if you have magnesium deficiency what studies have shown is
that actually can impair your melatonin production remember back to part 1 we
talked about our circadian rhythms how your melatonin production is so vital
for your proper sleep cycles and if you have impaired melatonin production we’re
obviously going to have impaired and poor quality sleep
and so what they found is that what research shows is that magnesium
increases deep sleep and it decreases your stress hormones in the body
especially cortisol and we all know that cortisol is a stress hormone and it
basically means that you’re in this sympathetic dominant state now to go
over these terms here we have two types of our nervous systems we have our
parasympathetic which is our rest digest kind of healing mode of our body which
is what we want to be activated for proper sleep and we’re kind of gives you
those relaxed feelings those calm feelings and then you have your
sympathetic state sympathetic is more of like your fight-or-flight we’re kind of
like on the go-go-go stress anxiety trying to meet deadlines at work those
I’ll activate your sympathetic nervous system and so what magnesium does is is
it seems to activate your parasympathetic nervous system which is
going to help again rest digests healing mode and also elevates your HRV which
stands for heart rate variability and basically I don’t want to go into it
right now but it’s a fancy term for just knowing that it’s a sign that you’re
recovered as well as that you have proper parasympathetic nervous system
activation meaning that you’re in that rest digest healing mode and another
thing magnesium does is it activates gaba receptors in your brain
now gaba is another one of those big terms gaba is an inhibitory
neurotransmitter which basically is going to calm down your brain and it’s
also going to reduce your brain and nervous system activity so you’re gonna
find that a lot of these supplements are going to be either gaba precursors or be
other type of inhibitory neurotransmitters that work like gaba
because it gives you an a relaxing and calming effect in your brain and so the
bottom line with magnesium is that magnesium changes your physiology by
gaba activation and that balances out your nervous system function to promote
relaxation alleviation of pain it also helps balance your mood and give
you kind of that calm balanced mood it reduces your stress and it’s gonna
reduce your anxiety now this really is gonna help set your body up for success
getting the best sleep possible at nighttime and the type of magnesium you
take really does matter so I’m gonna go over the different types of magnesium
that have the highest absorption rates that also give you the most bang for
your buck and the first one when I’m a big fan of is magnesium glycinate and
the reason why I’m a big fan is because it also contains glycine besides the
magnesium it also contains the glycine and glycine is an amino acid it’s very
similar to gaba where it’s an inhibitory neurotransmitter it’s going to help with
your deep sleep and kind of give you that calm and relaxation feeling and
you’re gonna find that glycine the amino acid it’s naturally found in things like
gelatin bone broth collagen and so taking magnesium glycinate just a great
way to get that added benefit of glycine in that supplement and then we have
magnesium three and eight another highly absorbed form and what’s cool about
magnesium 3 inning is that can actually cross your blood-brain barrier so it’s
able to get into your brain and really help give you those calming effects
where you need it right in your brain to help you with sleep and it also enhances
your learning abilities and memory then we have magnesium malate
what school as malate gives you an added bonus of helping you alleviate pain and
it’s specially useful in people with fibromyalgia and it also seems to help
people with chronic fatigue syndrome so this is great and very a highly absorbed
form and then we have finally magnesium citrate and magnesium citrate sprodgkin
type you’re gonna see at supplement stores along with magnesium oxide and
magnesium citrate is completely fine it just doesn’t give you those additional
supports like the other ones we just mentioned but it’s still a great one to
do the next one we have is l-theanine now l-theanine is awesome it’s an amino
acid that’s naturally found in green tea and what’s cool about l-theanine like
magnesium three and eight is that it’s able to cross your blood-brain barrier
and so it has a direct impact on your brain helps with memory and
concentration and also seems to boost gaba and serotonin helping you relax and
what studies show is that l-theanine actually increases your alpha brainwave
activity and it helps you fall asleep faster and more efficiently and what I
like personally about l-theanine is that it works synergistically with caffeine
and so one thing you can do is is you can when you drink with too much coffee
or you drink caffeine sometimes you can get anxiety the jitters and things of
that nature but when you take it with l-theanine it basically helps you feel
alert without those jitters without those feelings of anxiety so you get
that high energy boost without feeling jittery which is a great way and so I
like to think of it as l-theanine kind of slow release as your caffeine in the
system so you’re giving a nice steady energy levels throughout the day and so
what I do and how I personally take it is I either drink green tea throughout
the day because green tea naturally has a great combination of caffeine and
healthy inning but you don’t want to obviously do that at nighttime because
green tea also contains caffeine which is something you want to avoid later in
the afternoon to set yourself with proper melatonin production but what I
do is I take one hundred two hundred milligrams of l-theanine for ever
cup of coffee I consume during the day especially in the morning and then I
also take 200 milligrams right before bed
and as a side note if you find that you take you consume coffee later in the day
one thing you can do is you can consume vitamin C and vitamin C is actually
going to help rapidly absorb that caffeine help you get it out of your
system sooner so if you find yourself having a late night evening of coffee to
get that out of your system fast to set yourself up for good sleep is to consume
some vitamin C now I also want to talk about medicinal herbs and there’s a lot
of them out there and a lot of these herbs are work as GABA precursors
remember gaba slowing down your brain activity setting you up for good night’s
sleep and we’re going to talk about valerian root ashwagandha chamomile
reishi as well as passionflower and the first one we got here is valerian root
and valerian root has been shown in studies to improve sleep quality without
side effects we then have ashwagandha and ashwagandha is like this indian herb
it’s a widely used what they call adaptogenic herb and an adaptogen
basically is a fancy term for something that helps you lower the stress levels
of your body or helps you counteract the effects of high stress levels in your
body there’s two ways to look at it but ashwagandha particularly has been shown
to reduce stress and anxiety in humans and also reduces insomnia and it
increases sleep quality and that’s been shown in rats and there’s an added
benefit of ashwagandha and that it seems to boost testosterone and increase
fertility in men and what’s interesting is that with adaptogens and how they
work they lower levels of cortisol in your body and you’re gonna find that
testosterone and cortisol have an indirect relationship
so as you’re stressed out and you increase your cortisol you’re gonna find
that your testosterone is going to decrease and so taking ashwagandha is
gonna be that adaptogenic herb that’s gonna help lower stress hormones in your
body lower that cortisol so that it’s testosterone can go back up again again
that’s just a quick fix again doing lifestyle factors that help lower your
stress levels are going to be the best long-term solution for that and
how I take it is I recommend taking ashwagandha in the form of KSM 66 at a
dose of about 450 to 500 milligrams a couple times a day
and I also recommend doing this periodically in doing it with breaks for
example consuming this for one month on and then taking a break for one month so
one month on one month off the next herb I want to talk about is chamomile we
probably all heard about kammo me a lot of people take chamomile tea and the
evening to help them relax and that’s because it’s a medicinal herb that
actually has been shown to help with sleep and what I like to do too is with
these GABA precursors these medicinal herbs that work these medicinal herbs
that work as GABA precursors what you can do is you can take them before bed
to activate gaba kind of slow down your brain activity at night but if you’re
one of those who likes to wake up in the wake up in the middle of the night or
doesn’t like to but tends to wake up in the middle of the night and can’t fall
back asleep having some chamomile tea or a chamomile supplement might be really
good for that consume that again activate gaba and you hope hopefully
help you go back to sleep and so you can sleep throughout the night and then we
have things like reishi and reishi is a medicinal herb and it’s very similar to
ashwagandha and then it’s an adaptogen so it’s gonna help lower stress levels
in your body and promote sleep and relaxation and then we have passion
flower and passion flowers medicinal herb it helps with anxiety and insomnia
without any type of side effects what research shows the fourth supplement I
want to talk about is fish oil or omega-3 supplementation and we all know
omega-3s as a highly potent anti-inflammatory it’s great for your
cellular membranes it’s great for your skin health it’s a natural blood thinner
helps with brain functioning it’s great for a lot of things but in terms of
sleep what they found is that fish oil supplementation is associated with
better sleep quality even if and this is crucial even if you aren’t deficient
already in fatty fish for example if you’re consuming fatty fish a couple
times a week so even if you aren’t just efficient in omega-3s consuming extra
and supplement form seems to be helping with sleep quality and quantity and one
possible mechanism of why omega-3 supplementation helps your sleep is that
your pineal gland is made up of a lot of essential fatty acids and so if we’re
getting extra fatty acids from fish oil that’s going to help our pineal gland
produce melatonin more efficiently because remember your pineal gland in
your brain is what releases melatonin so if we ensure proper functioning of our
pineal gland by consuming a lot of those essential fatty acids from omega-3s
we’re gonna ensure proper pineal gland functioning and melatonin release to
help you with really good sleep and another mechanism is that when you’re
sleep-deprived you’re actually increasing inflammatory markers in your
body and when you have increased inflammatory markers that negatively
impacts your breathing abilities which is negatively going to impair your sleep
and so consuming omega-3s is going to be an highly potent anti-inflammatory
that’s going to help offset that inflammation help with your breathing
especially if you have things like sleep apnea and all in all of those breathing
issues and that’s overall gonna help improve your sleep the next one we want
to talk about is phosphatidyl serine now this is what I’ve been taking recently I
really really like it what it is it’s a phospholipid that’s very important in
your cellular membranes especially in your brain and phosphatidyl serine is
mainly a supplement that’s used for brain functioning for memory enhancement
because it’s able to cross your blood-brain barrier but another thing in
regards to sleep is that phosphatidyl searing has been shown to reduce
cortisol production like a lot of the adaptogens we’ve already talked about
and it speeds up your physical recovery which is huge so for those of you like
myself who do very intense exercise sessions strength training sessions or
live a high-stress life it might be good to supplement with phosphatidyl searing
you know before bed to help you with that recovery and those calming effects
an effective dose is around 400 to 600 milligrams per day especially on days of
heavy training or of high stress and then we have melatonin and we
probably all heard of melatonin supplements in fact it’s the most common
natural sleep aid out there and it’s been shown in studies for good reason
it’s been shown in studies to enhance sleep quality increased total sleep time
and the time it takes to actually fall asleep and most supplements contain
around 1 to 10 milligrams of melatonin which actually is way higher than your
body’s natural production of melatonin and so if your circadian rhythms are out
of whack or your sleep is this absolutely horrible then taking some of
those higher doses you know is going to be fine however what they found is that
smaller doses seem to work just as good and they also seem to prevent any
potential side effects that can occur with higher doses things like maybe
daytime drowsiness headaches nausea or even dizziness I’ve never experienced
those but some of the times if you’re taking that melatonin in supplement form
up to that 10 milligram mark a lot of those side effects can occur the 7th
supplement I want to talk about is tryptophan and tryptophan is a precursor
to serotonin and melatonin really helping you relax and go to sleep fast
and stay asleep and we’ve all heard of that thanksgiving saying that turkey
makes you sleepy and that really is true because turkey contains a high amount of
tryptophan and so when you have tryptophan it does promote sleep and
relaxation in humans but also to that extra food coma you’re getting from
Thanksgiving is also going to further increase your sleepiness and so really
from the tryptophan and the abundance of food are both things that make you
sleepy so there is some truth to that fairy tale and tryptophan is associated
with normal sleep as well as a stable and mellow mood and it’s naturally found
in foods like spirulina in many meats like turkey pork chicken beef
it’s found in whey protein pumpkin seeds so one option is you can consume these
foods around two hours before bed and the other option is if you’re trying to
avoid eating late at night which I recommend then you could just opt to
supplement with 600 to a thousand milligrams at night of
to fan to help you sleep and then the last one we’re going to talk about is
touring now taurine is very similar to GABA and glycine and that it’s a major
inhibitory neurotransmitter reduces the excitability of your brain helping you
sleep and so it’s going to reduce anxiety it’s going to stimulate
development of new brain cells which is awesome and so what you want to do is
you if you want to do taurine take one thousand two thousand milligrams of
l-taurine before bed to help relax you and promote
sleep and so wow that was a lot of supplements and a lot of times I get
asks well dr. Mike what do you personally do because I don’t take all
of those supplements on a daily basis I have taken them before at certain times
or rather but I do not take those regularly so when I’m asked the question
what do I personally do I’m gonna tell you right now what I do is I first of
all I always take magnesium at night and I alternate the forms regularly so
currently I’m taking around 150 milligrams of magnesium three and eight
and I’m roughly taking 200 milligrams of magnesium glycinate but I also alternate
between different sleep formulas and so right now I’m alternating between a
supplement called natural calm sleep support as well as doc Parsley’s sleep
formula and these sleep formulas have a mixture of magnesium of gaba of
l-theanine of tryptophan some have glycine so a lot of times I’m getting
all those other adaptogenic herbs combined in the sleep supplement already
and another thing I do is on intense training days like I mentioned before or
days I feel stress I take 600 milligrams of phosphatidyl searing at night to aid
and sleep in my physical recovery right now I’m taking a wild salmon fish oil as
well as a potent DHA supplement to get high amounts of DHA great for building
blocks for your brain and I’m always taking some type of mega 3 canned
including krill so I’m always just kind of alternating different forms there and
I also take this adaptogenic herb blend I believe it’s from apex and that also
has ashwagandha and other adaptogens in there and then
in regards to the other herbs and supplements we talked about I’ll add
them periodically if I feel like I need some extra support but other than that
I’d really don’t take those regularly and I find that my supplement regimen as
well as utilizing the techniques we learned in part one through three doing
those I seem to be sleeping just fine and so as a review we just learned some
great supplements that support sleep that are backed by science and these are
great for additional support besides the strategies in parts one through three
that really helps out the foundation for your sleep and so I find that these
supplements help me relax and kind of help my mind wind down really preparing
my body for a really good deep sleep and of course when you have great deep sleep
my number one goal is optimal human performance in every single area of my
life and so proper deep sleep is going to prepare me or is going to allow me to
have ultimate regeneration repair and recovery so I can function my best each
and every day deep sleep is that important and so for more awesome
lifestyle tips check out my website at drmichaelvan.com where you’re gonna
find articles and that’s also where you can download my free book my
eBook for free that’s on fasting and other awesome lifestyle tips, and stay
tuned for our final section on deep sleep optimization where we’re we’re
going to go over some advanced strategies some advanced bio hacks to
help you take your sleep to the next level, stay tuned!

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