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Jake Gilman

@jakeglmn

Jul 27, 2025 • 11 tweets • 5 min read • Read on X

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Sleep is the most ignored medicine on the planet.

It rewires hormones, melts fat, and heals your brain.

But 90% of people are clueless when it comes to getting quality sleep.

Here are 6 science-backed fixes to help you get deeper sleep: 🧵

1) Prioritize sleep

When you go 24 hours without sleep:

• It's like being legally drunk
• Reduces cancer-killing cells by 70%
• Triggers same brain reaction as traumatic injury

Stop of putting off going to bed for scrolling on your phone or one more Netflix episode.

2) Consistent bedtime

It's THE MOST important factor for high-quality sleep because it:

- Lowers risk of mortality by 30%
- Regulates your circadian rhythm
- Improves everything from immune system to mood swings

Aim to be in bed 30min within your typical time every day:

3) Eat final meal AT LEAST 2hrs before bed.

This will make it easier to fall asleep and stay asleep throughout the night because your body is not working to digest food.

If possible, keep it low carb.

For men, I like 3-4 eggs with avocado (great for testosterone levels)

4) No blue light 1hr before bedtime

Blue light delays melatonin release - making it harder to fall asleep.

Instead try:
- Reading a book
- Meditating
- Journaling

Wearing blue light blockers is a must (PS: they don't need to be expensive)

5) Develop a wind-down routine

This signals to your body is it time to rest and recover.

Instead of scrolling try:
- Reading a book
- Meditating
- Journaling

This is something I'm doing more - since I struggle turning my brain off when I get in bed.

6) Magnesium Glycinate

There's no "magic pill" for better sleep.
(If there was I would've taken it by now)

But I've found Magnesium Glycinate helps me relax and turn my brain off faster.

Here's the science behind it:

Also, 75% of Americans are magnesium deficient.

If you struggle falling asleep at night, Magnesium Glycinate may be helpful.

If you want to give it a try, here's what I use:
amazon.com/dp/B0C66C2QB8?…

Besides waking up feeling fully rested and energized...

Here are 3 ways to know you're getting good sleep:

- Asleep within a few minutes
- Awake for less than 30min per night
- 2 hours of REM and Deep sleep (4 total)

PS: This thread includes an affiliate link that pays commission and information that is not intended to prevent, diagnose or treat disease. Consult a licensed practitioner before starting any new health protocol.

Credit to Bryan Johnson for all his research on sleep and sharing it with us.

I've used his advice to rethink my sleep habits and take better care of my body.

You can watch the full podcast here:

https://x.com/jakeglmn/status/1925880013326254541

Thanks for reading!

I hope you enjoyed and maybe even learned something.

If you did, I think you'll love this thread I wrote on Dr. Sean:

https://x.com/jakeglmn/status/1925880013326254541

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More from @jakeglmn

Jake Gilman

@jakeglmn

May 14

Jay Shetty just had one of the world's top orthopedic surgeons on his podcast.

Dr. Vonda Wright.

She revealed shocking truths about fat, aging & your body that 99% of doctors won't tell you...

Here's everything you need to know:

1. Walking grows your brain

2. Your bones actually produce testosterone

Most people think bones are just scaffolding.

But they stimulate testosterone production, build neurons in your brain and regulate your blood sugar.

Here's how:

3. You can be thin and mostly fat at the same time

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This is metabolically dangerous and most doctors never check for it...

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Jake Gilman

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May 13

You've been lied to about why you're always tired.

It's not just stress, age, or your diet.

Dr. Charles Brenner has spent 20 years studying the molecule that powers all of your cells.

Here are 6 reasons why your body depends on NAD:

1) NAD fixes damaged DNA

Every day your cells take hits from radiation, toxins, and normal metabolism.

When damage happens, an enzyme called PARP-1 consumes NAD to trigger the repair process.

Over time, unrepaired DNA damage is one of the main drivers of cancer.

2) It's the wiring of your entire body

Think of your body like an electric vehicle.

The battery stores high-energy electrons & copper wires deliver them to every system.

NAD is the copper wire (capturing electrons from food & routing them to fuel everything you do)

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Jake Gilman

@jakeglmn

May 10

If you think only money, intelligence, or genetics determine how long you live...

80 years of Harvard research says you're wrong.

The real predictor is something most people overlook every single day without realizing it.

Here's what they found (thread):

The study began in 1938 with two groups:

268 healthy Harvard sophomores
456 boys from Boston's poorest neighborhoods

Every 2 years they measured health, career, relationships, and finances.

For decades, researchers expected the data to confirm what everyone assumed:

The healthiest, wealthiest, and most successful men would live longest.

After 80 years of data, they were completely wrong...

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Jake Gilman

@jakeglmn

May 4

Scientists gave 200 married couples a voodoo doll of their spouse.

They were told to add a pin every time their spouse annoyed them.

After 6 weeks, one measurement predicted who stabbed it the most.

And it had nothing to do with their relationship... (thread):

The study began as an experiment on food.

Researchers wanted to understand what happens inside your body every time you eat.

So they tracked 200 couples over 6 weeks measuring one single metric around the clock.

What they found went far beyond food:

The metric was blood sugar.

Specifically, glucose spikes: the rapid rise and fall of sugar in your bloodstream after eating.

Researchers expected to find links to energy levels, weight, maybe fatigue.

They were completely unprepared for what else it predicted:

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Jake Gilman

@jakeglmn

Apr 29

Magnesium helped reduce 7.5 years of cognitive aging in just 6 weeks.

It also improved memory, reaction time, & sleep.

Roughly 50% of Americans are deficient in magnesium, and chronic deficiency accelerates this kind of cognitive decline.

Here's what the study shows (thread):

Researchers at Clinical Research Australia ran a 6-week randomised, double-blind, placebo-controlled trial.

100 adults aged 18-45 with self-reported poor sleep were split into two groups: magnesium L-threonate or placebo.

Most magnesium supplements raise your blood levels but never reach your brain.

Magnesium L-threonate is different.

It's the only form shown to cross the blood-brain barrier — directly increasing magnesium concentrations inside neurons.

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Jake Gilman

@jakeglmn

Apr 28

Everyone over 30 blames their genes for aging faster.

But research proves genetics is only 10% of the equation.

Here are 7 rules from Harvard's top anti-aging scientist to slow aging in your 30s, 40s, and beyond:

1) If you're not hungry in the morning, don't eat...

Skipping meals may be the most powerful thing you can do

Breakfast is not the most important meal of the day.

Fasting raises NAD: the molecule that fuels your body's cellular repair proteins.

2) The actual cause of aging

Every day, 20 trillion chromosomal breaks happen in your body.

Each time one gets repaired, the proteins responsible don't fully return to where they started.

Do that billions of times over decades and that's how you age: