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so I had someone comment on a YouTube

video that they just couldn’t sleep

without carbs and I’m gonna explain what

that means and what to do so if you’ve

had insulin resistance in the past and

you go on a ketogenic plan and you start

cutting back your carbs realize that if

that insulin resistance has been there

for a long time it’s going to take a

long time to get it corrected it could

take months

could take up to a year to fully get

that stabilized and what happens with

insulin resistance is you have higher

amounts of insulin but when you keto you

have lower amounts of carb

so the ratio of insulin to carbs are

like this you’re still gonna have high

insulin despite cutting the carbs out

because of that resistance problem

that’s been there a long time and it

does take some time so that higher

months of insulin could actually push

the blood sugars down to low in the

middle of the night

now with low blood sugars you have

counter hormones that keep your blood

sugars from going down to low and the

two main ones are cortisol and

adrenaline and these are for the adrenal

and try to sleep when you have

adrenaline flowing through your

bloodstream or even cortisol if you look

at the cortisol circadian rhythm it’s

the lowest at 2:00 a.m. in the morning

it’s the highest at 8 o’clock in the

morning when you’re supposed to wake up

and just realize that adrenaline is the

hormone that will wake you up so that’s

usually behind the situation but what

can you do about it

well realize that with time this problem

is going to get better if you stick with

it but you can do things to improve it

you can take electrolytes like potassium

magnesium and calcium these are very

calming for the adrenal gland cortisol

and adrenaline it also realized when you

consume more vegetables like at least 7

cups you’re going to be getting a lot of

potassium magnesium vitamin C things

like that

now apple cider vinegar before bed is

really good because this can help

stabilize not just blood sugars but it

has the ability to lower insulin and if

you have lowered insulin you’re not

going to get this massive push into the

hypoglycemic range so apple cider

vinegar helps blood sugars at how

reduce insulin and improves insulin

resistance number four protein is a

stimulant so you want to adjust the

amount of protein that you consume as

your last meal because you may be

consuming too much which will stimulate

your nervous system and that alone can

keep you up at night we already

mentioned the vegetables b1 vital for

sleeping not just being on a ketogenic

diet and needing more be one in your

metabolism but b1 is one of key

nutrients that involve energy production

during the day but at night help you

prevent things like restless leg

syndrome it’ll also help support your

pulse rate because if you’re low in b1

your pulse rate tends to go higher and

higher and higher

try to sleep if your pulse rate is

really high it’s not gonna happen

b1 is also good for anxiety it’s also

good to prevent nightmares and it’s

really good if you have that excessive

thinking 24/7 that kind of keeps you up

as well also limit the caffeine in the

coffee and the tea I recommend just one

small cup in the morning and the last

thing you may want to try is exogenous

ketones

those are ketones salts you can get

online or from the health of store and

if you took those before bed it will

feed your brain to ketones so your

brains not as dependent on the blood

sugar so you have less of this going on

and lastly vitamin D people always tend

to sleep better if they been up the Sun

during the day and if you’re if it’s in

the winter time basically this takes in

vitamin D and that will actually help

you sleep as well alright thanks for

watching and definitely check out more

of the comprehensive videos that I have

on the topic of sleep