Most people realize sleep is important, but not how important it is.
No matter how good your diet is, without sleeping well you will not be healthy.
8 hours of sleep is a non negotiable for me.
Here's why and some of my best tips.
Humans are like mushy electrical batteries and sleep is the charger.
Sleep does so much more than help you feel rested.
It's critical for the function of every single physiological system in your body.
Sleeping poorly is linked to higher rates of cancer, heart disease, diabetes, alzheimers and being a big, annoying loser.
During deep sleep, cerebro-spinal-fluid washes through your brain and flushes out toxins that are linked to neurodegeneration.
This is part of the reason that you feel so heavy and so much brain fog when you don't sleep well.
Like a phone with 1% battery, nothing functions well when you're low on sleep.
One of the first things that goes is cognitive function and your mood.
Your brain doesn't have enough energy to be kind & happy.
So for everyone's sake, get some sleep...
BEST SLEEP TIPS
#1. No blue light before bed.
Blue light signals to your pineal gland that it is daytime, shutting off melatonin production.
Use only candle light or red lights before bed. We adapted sleeping next to fires and red light doesn't block melatonin production.
#2. Stop eating foods that irritate your gut
Gut irritants are one of the most common reasons people can't sleep.
Gut irritation increases adrenaline and will keep you up at night + cause you to wake up in the middle of the night.
Don't eat a big meal within 2 hours of bedtime
#3. Salty fruit before bed
With that being said, some salty fruit before bed can lower stress and help a lot.
If you're waking up at 2am constantly it's usually because your liver runs out of glycogen and adrenaline spikes.
Carbs before bed can help with this.
#4. Sunlight in the AM & sungazing at night
Most people are waking up groggy and going to bed wired. This is because their circadian rythyms are off.
Seeing sunlight first thing in the AM and sungazing at sunset can help restore proper sleep / wake cycles.
#5. Go to bed earlier
There's not too much science to back this up, but anecdotally every hour I sleep before 11pm feels like 5x more powerful than every hour after 11pm.
#6. Improve thyroid function
This is a longer term solution, but improving thyroid is key to storing more liver glycogen and lowering cortisol.
The better your thyroid, the better you will sleep.
#7. Exercising and bright light in the afternoon
Exercising raises your body temperature which helps to lower stress around night time.
Bright light in the daytime and then dimming them at bedtime prepares your nervous system for sleep.
#8. Sleep cocktail
Magnesium glycinate & chamomile tea are a powerful sleep combo.
Magnesium helps activate GABA for relaxation, glycine acts as an inhibitory neurotransmitter and chamomile has apigenin which helps with sleep & relaxation.
#9. Listen to a joe biden speech
Do something that really bores you before bed, like listen to a joe biden speech.
Let me know if you have any questions or other favorite tips.
Stay rested kings & queens.
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Your brain alone needs over 100 grams of glucose a day. Then your gut, thyroid, adrenals, gonads, muscles, hair all require glucose too.
Making this glucose from protein is very stressful and slows your metabolism.
Optimal health is when you are eating AND burning lots of carbs
Burning glucose:
- produces more co2
- requires less oxygen
- lowers stress
- improves metabolic rate
- produces fewer reactive oxygen species
It is the most efficient fuel and that is why your brain, gonads, sperm, hair & the most metabolically intesive organs require it
Everybody has been misled about glucose.
Every single disease is correlated with high blood glucose and over the last 50 years we oversimplified this to mean that we just need to cut glucose out of the diet.
But the high glucose in disease is because your body isn't burning it
I think it's bc people today feel so lonely and inadequate and for most sex is the only time those feelings go away
We used to have real practices & religions to transcend suffering, but now pleasure is the only option on offer.
Even if its just for a few seconds, they finally feel at one with someone else but most importantly with themselves.
When the feeling fades, they get a high for a bit but then of course they come down needing to get right back on the apps.
So why not commit to a relationship?
Because a relationship will show you very quickly that sex alone doesn't make your inadequacies and loneliness go away..."wherever you go, there you are"
If you feel inadequate internally, no partner can ever fill that hole
If you are a male with health issues, it is likely traceable to low testosterone.
Testosterone is way more than the macho hormone...critical for ALL mitochondrial function, metabolism, mood, muscle growth.
Testosterone has fallen over 50% in the last 2 decades and I think this does a really good job explaining why male health & happiness is cratering too.
Here are the best 10 ways to increase your testosterone:
You will never know how great you can be unless you try.
Most people are just living out someone else's script. Do the opposite. Define exactly who you want to be and align EVERYTHING to it.
Who are you and what are you living for?
Step 2: Be unapologetically yourself
The second you start to break free, others will call you weird and try to pull you down. Your growth makes other people feel worse. Misery loves company.
They'll call you weird. Say you changed. GOOD. Own it.
The more you look into diseases, the more you see that they're all caused by the same exact things...there's always something damaging energy production, leading to a cascade of hormonal disruptions, inflammation and structural breakdown.
Dividing healthcare into separate specialties and treating the symptoms of diseases after they arise is only capable of doing exactly what it does -- maximizing revenue for the healthcare system, mitigating some symptoms while causing others.
Real healthcare needs to treat the human being as the whole that they are and address the unifying principle of energy production.
A human that's maximizing the flow of energy through their body -- what the ancients called chi -- is healthy. One that isn't gets sick