Video

Transcript

you know when i was in practice for 30

years

i would say nearly a hundred percent

of every single person who could not

sleep especially the ones that had

chronic sleeping issues always had

gut issues

either they had

irritable bowel syndrome or celiac or

crohn’s or diverticulitis or heartburn

or bloating or indigestion something was

going on in the stomach and this is

probably why when people take probiotics

before bed they sleep

better so today i’m going to talk about

the link between your digestion and your

sleeping and give you some tips on how

to improve your sleeping i’ve done a lot

of videos on sleeping especially

related to

light

and how that affects the circadian

rhythms how it can either stimulate or

inhibit sleep depending on how much

fluorescent light or led light that

you’re exposed to so if you haven’t seen

that video that would be also very

important i’ll put that link down below

but you have this um clock in your brain

the suprachiasmic nuclei or you might

want to pronounce it super chasmic i’m

not even sure how do you pronounce it

exactly but there’s a clock in your

brain that regulates uh your sleep

patterns

and that clock uses

as its main hormone something called

melatonin and so the question is how do

you get enough melatonin to make this

clock work correctly should you just

take it as a supplement and i don’t

recommend that because anytime you take

a hormone you really are treating the

symptom you’re not getting rid of the

cause and i want to know what’s really

underneath the deficiency of melatonin

also when you take hormones you

inactivate the gland that makes them so

there’s several ways that melatonin is

created melatonin comes from another

hormone called serotonin and ninety

percent of all the serotonin in your

body

is made with help from your friendly

bacteria so these microbes help you in

so many different ways

they actually take

tryptophan which is amino acid

and they convert that to

serotonin

and this is probably why

people take l-tryptophan as a supplement

to help them sleep and the reason it

does help you because it converts to

serotonin which then converts to

melatonin now if you ever take

tryptophan to help you sleep

always take it on an empty stomach

because if you take it with food protein

from that food will block

the absorption of tryptophan so you want

to take it on an empty stomach and yes

it does work pretty good now tryptophan

also works for anxiety as well and

what’s fascinating is that it was used

long ago i don’t know 20 plus years ago

for um

depression and i mean so many people

were using it and all of a sudden there

was this contamination i think if i’m

not mistaken in china or japan and this

created a scare where

the fda took it off the market

and coincidentally a new remedy the next

week

came into being

for depression and anxiety and that was

prozac i just find that a very

interesting coincidence right but what i

think that’s even more of a coincidence

is that

tryptophan came back on the market

if i’m not mistaken it was allowed back

on the market

right when the patents ran out for

prozac i could be wrong but i could be

right on that so we have tryptophan that

turns into serotonin it turns into

melatonin with the help of your microbes

and this is why one of the side effects

from taking an antibiotic produces

insomnia your sleep is disturbed

now to make tryptophan work you also

need vitamin b6

if someone is deficient in b6 the

conversion of tryptophan to serotonin

just won’t occur and this is why

people that have a b6 deficiency also

have insomnia so i’m just kind of giving

you the pathway of what can occur

and the great importance

of your microbiome which is collectively

all the friendly bacteria and the

friendly yeast

and friendly other organisms that

help you in fact the microbiome is

considered another organ that you have

you’re dependent on it you cannot live

without it you’re not going to be able

to sleep without your microbes and so if

you have sleeping problems this is

another

important focus focus on your gut

microbiome and do things to improve in

fact you might want to take a probiotic

you might want to watch my video on

taking kefir before bed or at least

later in the day to help you sleep

because it’s a great remedy but you can

also use kimchi or sauerkraut and that

can help you now these microbes also

consume fiber and i also personally find

that

if i don’t consume

like a salad my sleep isn’t as good so i

do find that fiber from

salad does help me sleep other people

with gut issues might find that fiber

not helpful they would probably sleep

better without it but if you don’t have

a gut issue

it might help you because also the

vegetables have the potassium and

magnesium

that does help sleep the other really

important

thing i want to mention

uh in this video is that

if you are doing fasting okay

in the past i’d recommend certain

patterns of fasting let’s say you’re

going to do

i don’t know eighteen and six you’re

gonna fast for 18 hours and you’re gonna

your eating window is six hours

but the time of when you eat can greatly

affect your sleep as well there’s some

new information which i’ve done a video

on which i will put down below

that basically states that if you

shift your eating window to earlier in

the day which supposes what i’ve been

recommending but you might want to try

it out so you would eat in the morning

eat your breakfast and then have your

second meal if you do a second meal

no later than three o’clock p.m

you may find that your sleeping is much

better because there are certain food

genes that are normally downgraded so if

you upgrade them with food you’re

stimulating certain genes that can

actually make you more awake

so this late night grazing is terrible

for sleeping

eating too late might be not good for

sleeping so you might want to try having

your last meal no later than three

in the afternoon okay and don’t worry

about quantity have a good meal if you

do omad just make sure it doesn’t go

past 3 p.m and that may greatly help

your sleeping now if you haven’t seen my

video on connecting

your sleep cycle to light in darkness

you should check that out i put it up

right here