Tag Archive for: how to get better sleep

How Diet Affects Sleep

How Diet Affects Sleep

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HEALTHY KETOGENIC DIET AND INTERMITTENT FASTING:

Zinc and Sleep:

More videos on Sleep:

DATA:

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Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. Call 1-540-299-1556 with your questions about Keto, Intermittent Fasting or the use of Dr. Berg products. Consultants are available Monday through Friday from 8 am to 10 pm EST. Saturday & Sunday from 9 am to 6 pm EST. USA Only.

So many people can’t sleep. Could a change in diet help? Learn how diet affects sleep!

Timestamps
0:00 How diet affects sleep
1:25 How sleep affects the diet
3:22 Share your success story!

Does diet regulate sleep, or does sleep regulate diet? An interesting study compared a high-carb, low-fat diet to a low-carb, high-fat diet (keto). They found that a low-carb, high-fat diet can significantly increase NREM sleep (non-REM sleep or deep delta sleep). This is the type of sleep where you burn most of your fat, and you wake up feeling rejuvenated.

On a high-carb, low-fat diet, you’re going to be more deficient in zinc. Zinc can greatly influence parts of the brain that control sleep. If you have a sleeping problem, taking zinc before bed may help. You will also be hungry all of the time. On the other hand, if you’re on a low-carb, high-fat diet, you won’t be as deficient in zinc. You will also have decreased hunger.

If you have poor sleep (in quality and quantity), you will notice an increase in the desire to eat. Poor sleep equals more hunger. One study found that poor REM sleep increases the absorption of glucose, which spikes blood sugars, which affects insulin, which makes you hungry. Also, if you’re not sleeping, you could have high cortisol, which can also lead to an increased appetite.

If you’re struggling with weight, don’t forget about getting better sleep. It’s also much easier to lose weight on the keto diet.

Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

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Zinc Has an Unexpected Sleep Benefits

Zinc Has an Unexpected Sleep Benefits

Zinc Has an Unexpected Sleep Benefits

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Zinc Has an Unexpected Sleep Benefits

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The Zinc I take is this:

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DATA:

Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. Call 1-540-299-1556 with your questions about Keto, Intermittent Fasting or the use of Dr. Berg products. Consultants are available Monday through Friday from 8 am to 10 pm EST. Saturday & Sunday from 9 am to 6 pm EST. USA Only.

Check out what I recently discovered zinc could do for your sleep!

Timestamps
0:00 Zinc and sleep
0:10 Zinc deficiency
0:33 Functions of zinc
1:40 How to take zinc for sleep
2:08 Foods rich in zinc
3:08 Share your success story!

Zinc is involved in so many things. It’s involved in over 300 pathways in the body. But, recently, I found out that zinc has an unexpected sleep benefit.

Typically a zinc deficiency is related to problems, such as:
• A child not growing quickly
• Low testosterone
• Loss of taste and smell
• Poor wound healing
• Poor immunity
• Ulcers

But a huge symptom of a zinc deficiency is poor sleep.

Different functions of zinc:
• It has a significant influence over the central nervous system
• It’s involved in neurotransmitters
• It’s essential for making adenosine
• It’s involved in making dopamine
• It’s involved in making serotonin
• It exists in glutamatergic neurons (affects deep sleep)

Zinc is a sleep modulator. It helps control sleep. Any time you take zinc, you also want to take copper. For every 8-10mg of zinc, take .5-1mg of copper. You may also find it beneficial to get your zinc and copper from a blend of trace minerals.

Oysters have the highest amount of zinc. They are loaded with taurine, which supports physical performance and sleep. They also contain GABA receptor agonist, which supports sleep.

Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

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What Would Happen If You Got 9 hours of Sleep for 7 Days

What Would Happen If You Got 9 hours of Sleep for 7 Days

What Would Happen If You Got 9 hours of Sleep for 7 Days

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What Would Happen If You Got 9 hours of Sleep for 7 Days

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Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. Call 1-540-299-1556 with your questions about Keto, Intermittent Fasting or the use of Dr. Berg products. Consultants are available Monday through Friday from 8 am to 10 pm EST. Saturday & Sunday from 9 am to 6 pm EST. USA Only.

Good sleep can provide a lot of health benefits. This is what could happen if you started getting more quality sleep.

Timestamps
0:00 Less sleep vs. more sleep
0:22 What happens if you get bad sleep?
1:25 What happens if you get more sleep?
3:40 How to train your body to get more sleep
5:48 Share your success story!

Let’s talk about what would happen if you got nine hours of sleep for seven days in a row. I would typically only get about six and a half hours of sleep. So, I decided to do an experiment on myself to see what would happen if I got nine hours of sleep.

What can happen if you don’t get good sleep:
1. Lowered immune system
2. Increased risk of heart attack and stroke
3. Altered blood sugars (increased hunger and cravings)
4. Cognitive decline
5. Worsened mood
6. Increased stress
7. Weight gain

I’ve seen amazing results since I’ve started getting nine hours of sleep at night. Here are a few things I’ve noticed:
• My neck, which is usually very stiff, is flexible (no inflammation)
• My mood is better (a lot more stress tolerance)
• I have more focus and concentration
• I have less hunger
• I have more endurance
• I’m getting better recovery

Because I was so used to getting six and half hours of sleep, I had to train myself to sleep longer. Here’s what I did:
• I’m in bed by 9:30 pm
• I take one capful of my Friendly Bacteria Probiotic Liquid
• I take one magnesium lactate supplement
• I take 3 of my Sleep Aid supplement
• I exercise for 1 hour earlier in the day so that I’m more tired

Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

#keto #ketodiet #weightloss #ketolifestyle

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Why Do You Sleep Better in a Cold Room

Why Do You Sleep Better in a Cold Room

Why Do You Sleep Better in a Cold Room

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Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. Call 1-540-299-1556 with your questions about Keto, Intermittent Fasting or the use of Dr. Berg products. Consultants are available Monday through Friday from 8 am to 10 pm EST. Saturday & Sunday from 9 am to 6 pm EST. USA Only.

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Have you found that you sleep better in a cold room? Here’s why. 

Timestamps
0:00 Temperature and sleep 
0:10 How temperature affects sleep 
0:48 What temperature can help promote sleep? 
1:11 A few things that can affect sleep 
1:45 Melatonin benefits 
2:17 A few things that affect melatonin 
3:10 Bulletproof your immune system (free course!)

Today we’re going to cover why people typically sleep better in a cold room. The temperature in your environment affects the hormone melatonin. Melatonin is a sleep hormone. Cool temperatures can increase melatonin, and melatonin can cause your body to run cooler at night. Melatonin is also affected by light. When it’s dark out, melatonin increases and helps you fall asleep. 

If you have sleep problems or you want to help improve your sleep quality, you may want to try adjusting your room temperature to 60-68 degrees Fahrenheit (15-20 degrees Celsius) at night. 

A few things that can affect sleep:
• Memory foam mattresses can contain heat. You may want to get a different mattress or get a gel topper to help keep it cool. 
• Fans can help keep it cool. 
• Keeping your feet out of the covers may also help keep you cool. 

Potential benefits of melatonin:
1. It can help you fall asleep quicker
2. Enhanced mood 
3. Better blood sugars
4. Enhanced cognitive function 
5. Enhanced immunity 
6. Quality sleep 
7. It may help you feel more rested 

A few things that could affect melatonin:
• Darkness stimulates melatonin 
• EMFs could negatively affect your sleep 
• Cooler temperatures can increase melatonin 
• Too much stress can inhibit melatonin
• A vitamin D deficiency can suppress melatonin production

Dr. Eric Berg DC Bio:
Dr. Berg, age 55, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

#keto #ketodiet #weightloss

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Shut Your Brain Off When Sleeping Using Calcium

Shut Your Brain Off When Sleeping Using Calcium

Shut Your Brain Off When Sleeping Using Calcium

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Shut Your Brain Off When Sleeping Using Calcium

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Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. Call 1-540-299-1556 with your questions about Keto, Intermittent Fasting or the use of Dr. Berg products. Consultants are available Monday through Friday from 8 am to 10 pm EST. Saturday & Sunday from 9 am to 6 pm EST. USA Only.

Can’t shut your brain off when trying to sleep? Try calcium.

Timestamps
0:00 Fall asleep easier by taking calcium
0:10 Calcium for kids
0:20 The best type of calcium
0:30 A calcium deficiency and sleep
1:08 A calcium warning

If you have a hard time shutting your brain off when trying to go to sleep at night, you may want to try taking calcium. Calcium can even be great for kids and teenagers. Calcium could also potentially help with a fever or infections in children.

For kids, you may want to give them 50mg right before bed. Adults may want to take 100mg right before bed. I think calcium lactate is the best type of calcium to take. It’s non-dairy and absorbs well in the body.

A calcium deficiency could cause muscle cramps that keep you up at night and can cause you to have a racing mind. But, a vitamin B1 deficiency could also cause you to have a racing mind. Calcium is needed in the body to allow you to get into REM sleep and to make melatonin.

With that said, I don’t typically think a person should take calcium for a long period of time. Calcium can accumulate in the body. Because calcium doesn’t get eliminated from the body very easily, as a person gets older, they could have calcium build-up in their joints, arteries, eyes, kidneys, and other places as well.

Unless you have a need for calcium, you may not want to take it as a supplement. For the most part, you may want to get the calcium you need from food.

Dr. Eric Berg DC Bio:
Dr. Berg, age 55, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Follow us on FACEBOOK: fb.me/DrEricBerg

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ABOUT DR. BERG:

Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

#keto #ketodiet #weightloss

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Can’t Sleep on Keto? You’re not alone (insomnia)

Can’t Sleep on Keto? You’re not alone (insomnia)

Can’t Sleep on Keto? You’re not alone (insomnia)

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Kito Sam Nia it’s the Kido insomnia and it’s something that everyone that does a low carb diet is realistically going to experience at some point in their low carb lifestyle okay for me it was about a year in to be completely honest I had lost about I don’t know 70 pounds already and then all of a sudden I just wasn’t sleeping anymore it’s like my brain would wake up at 1:00 or 2:00 a.m. my body was tired my brain was wide awake and I talked so many people that do ketogenic diet and they experienced the same thing now the thing is there’s a lot of information out there in the internet that talks about very basic stuff with the ketogenic diet and sleeplessness but I want to go a little bit deeper because I want to be able to give you some concrete ways to fix this issue and get past it and there’s really two very distinct mechanisms in which keto and Sami occurs and I’m going to give you concrete ways to fix both of them in order as we go through this video so make sure you’re keeping it locked up right now before you begin please go ahead and eat that red subscribe button I mean it’s a little bell icon and then make sure you select turn on all notifications not just personalized notification and then after this video please check out thrive market I put a link down below in the description so thrive market is awesome I’ve worked with them for a number of years and they are great when it comes down to keto and fasting products that you would normally get at the grocery store but you can get them delivered to your doorstep so I’ve created keto boxes fasting boxes all kinds of grocery bundles that I cherry-pick the ingredients for and then put them into a box that you can check them out so after this video if you’re doing keto just make sure you check out thrive market down below okay so let’s go ahead and dive in the first thing we have to talk about is one that people talk about a lot but it’s never explained really really well so I’m gonna try to make it fun it is the whole tryptophan equation but don’t turn off this video because you’ve heard it before it’s gonna be different okay we here of tryptophan as like the amino acid that’s in Turkey that makes us sleepy after Thanksgiving okay and that’s fine to some degree that’s true but when we’re in keto we have less available tryptophan going to the brain you see it looks like this tryptophan is a specific kind of amino acid it’s an amino acid known as a large neutral amino acid okay now we have other large neutral amino acids in the body but tryptophan is exceptionally unique because tryptophan is bound to something kind of fun it’s bound to something called albumin and albumin is a carrier so tryptophan for whatever reason needs to ride on a little boat while the other amino acids don’t okay so here’s what happens when we consume carbohydrates normally we consume carbs and it spikes our insulin and the amino acids that are in our bloodstream head on in to the muscle cells okay now the downside is tryptophan is stuck on a boat so it can’t go into the muscle cells so whereas all of its friends went into the muscle tryptophan is left alone in the bloodstream so what this means is that when you have carbohydrates you have a higher concentration of tryptophan in the blood because all the amino acids already went into the muscles now this is actually a good thing though okay so that little lone wolf tryptophan on its little boat travels through the bloodstream and goes to the brain where it gets converted into serotonin which helps you feel good and then serotonin gets converted into melatonin which helps you fall asleep and stay asleep so that excess tryptophan in the blood is actually good it gets into the brain easier because it has less competition because all the other competition went to the muscle cells now flash forward to your ketogenic lifestyle you’re not consuming carbohydrates so that means that now tryptophan has more competition because those other amino acids that normally would go into the muscle cell they’re not going into the muscle cell they’re right along in the bloodstream to competing with the tryptophan so they all go to the brain together and there’s a lesser concentration of tryptophan getting into the brain which means a lesser amount of serotonin and a lesser amount of melatonin and this might be why you sometimes feel a little bit sadder bluesy when you start a keto diet let alone not be able to sleep and then they compound each other okay so this solves that equation but what the heck do we do like how do we fix this well there’s three different ways okay the first one is a very simple one you can take a tryptophan supplement there will be people out there that tell you that you cannot and that it will not work but tryptophan supplements will to some degree help it is a very simple process we just need more tryptophan if we can get more tryptophan it’s gonna bind to albumin like it should in the blood and get into the brain but sometimes it makes people feel groggy you may not want to do that it’s something to experiment with and try with small doses but it is something that could get you through this thing better than taking melatonin or valerian root or anything like that the other thing is there’s some pretty interesting studies that have been showing that a small amount just just a little bit like a half a tablespoon of MCT oil can actually increase the uptake of tryptophan into the brain for whatever reason it could be a different carrier it could be anything it allows it to cross through the blood-brain barrier so if you’re doing keto having a small amount of MCT oil with maybe a little protein shake before bed or something like that could help you out quite a bit it could actually make it so that tryptophan can enter into the brain it’s negligible but it’s better than not sleeping the other thing that you can do is if you are on point with your diet you can take the same amount of carbohydrates you would normally eat in a day let’s say you eat 40 ok just for simple math let’s say you 40 grams of carbohydrates rather than spaced in the Mount throughout the day you can try to allocate a smaller portion over to the evening time so what I would say is like right before bed maybe allocate 10 grams or 15 grams and your carbohydrate allotment and have that before bed that way you get a little insulin spike that allows the tryptophan to go into the brain only during that finite amount of time so that solves the first thing now let’s take a little bit of a deeper dive and some other ways that you can fix this keto insomnia issue okay it still has to do with tryptophan but through a different pathway it’s called the kynurenine pathway okay this kind uranium pathway is pretty complex when we make it very simple you see tryptophan for the most part gets converted into Kenya raining what that means is that 95% of the tryptophan that’s already in our bloodstream is going through this kinder named pathway the little bit that we’re left with like 5% it’s what’s floating through the blood stream going to the brain and potentially creating serotonin melatonin so it’s not like we’re just having this abundance of tryptophan just readily available to make serotonin and melatonin no most of it goes through this specific pathway and it gets by burnt-up and we’re left with a small fragment of what we had before now this Canarian pathway does a lot of specific things but it’s all started with two very particular enzymes I do and I do now what happens is tryptophan gets acted upon by the T do and the I do and gets turned into Canary name now T do and I do both get elevated by stress in cortisol so stress and cortisol increase the activity of the enzymes that basically burn up the tryptophan that we had in the first place what does this have to do with keto well when you’re starting keto you’re going through keto adaptation where your mitochondria is getting adapted to utilizing ketones this is whether you like it or not a stressful period of time on the body so cortisol does go up temporarily so when you first start key dough and you can’t sleep it’s more than likely because of this okay basically what’s happening is cortisol is elevated and it’s elevating T do and I do which is taking what little bit of tryptophan you did have and it’s converting it through the kynurenine pathway now there is a little bit of a silver lining with this so it’s something that you can think about while you’re wide awake in bed I guess that kinda mean is also a neuro protective so it’s not a bad thing it’s not like tryptophan is turning into something just evil it’s turning into something that just has other processes in the body one of which is actually protecting our brains and our neurons the point here is that when you’re on keto you’re kind of at a double whammy you have less tryptophan getting into the brain to begin with but you have more getting burnt up because of stress that part will go away but here’s how you can combat that it’s actually quite simple mega dosing fish oil in a high-quality form you see EPA and DHA which are the main you know fatty acids that you’re gonna find in fish oil fish oil krill oil calimary noil algal oil just get a high-quality one I’m not gonna worry about it too much in the details there so what that does is it increases serotonergic transmission within the brain so it means that you have more serotonin production as a result of the reduction of inflammation that comes from taking in fish oil when i say mega dose i have to tread lightly because i’m not a doctor here but i can tell you two three four thousand milligrams two three four grams which is gonna be a handful official pills is perfectly fine and it’s going to modulate inflammation to a point where it’s going to help reduce the stress reduce the cortisol impact so you have less of the tea do and the I do processing your precious tryptophan so in essence by loading up on some fish oil we can at least combat this pathway so if you combine the two things that I talked about then you’re really going to start setting the pace for some better sleep what I highly recommend you do is do one at a time so you know what your issue is so start with method one by focusing on the tryptophan supplements the MCT and the carb allocation see if that solves the problem if that doesn’t solve the problem then proceed to the fish oil trick and see if that solves the problem that way you can see what your issue was more than anything was it the stress or was it the simple tryptophan equation or was it potentially both anyhow I know this was an in-depth video and I hope that you gained something from it please make sure you keep it locked in here my channel I’ll see you in the next video 

This Post Was All About Can’t Sleep on Keto? You’re not alone (insomnia).
Can’t Sleep on Keto? You’re not alone (insomnia)

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Can’t Sleep on Keto? You’re not alone (insomnia) – Thomas DeLauer

Unfortunately, a ketogenic diet and insomnia can go hand in hand at times. It hit me after a year in, and the more I talked to people about it, the more I found it to be a common trend. SO, I want to give you TWO concrete ways of beating those sleepless nights! Let’s get to it and I’ll see you in the COMMENTS!

Check out some of my other sleep-related videos below!

5 Reasons You’re Sleeping Poorly (fix them now):

Rethink Melatonin: 3 Sleep Aid Alternatives:

Night Time Keto Beverages | Improved Sleep:

4 Ways to Get By on Less Sleep [REAL SCIENCE]:

Sleep Science: Can You Catch up on Lost Sleep?:

Keto Guides:

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Why Can’t I Sleep on Keto and My Intermittent Fasting Plan

Why Can’t I Sleep on Keto and My Intermittent Fasting Plan

Why Can’t I Sleep on Keto and My Intermittent Fasting Plan

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This Post Was All About Why Can’t I Sleep on Keto and My Intermittent Fasting Plan.
Why Can't I Sleep on Keto and My Intermittent Fasting Plan

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Dr. Berg talks about sleeping and keto and intermittent fasting. This is because, during keto-adaption, you are using fat as your fuel, which is more than double the concentration of energy.

This means that your cells are will wake up and be more

HERE’S WHAT TO DO
1. Add more minerals (electrolytes)
2. Add B-vitamins (nutritional yeast)
3. Add more exercise to your day to deplete all this extra energy.

This is a temporary side-effect and it will improve as you fully adapt.

Some of you when you are doing keto and intermittent fasting, you are having problems with sleeping at night. Also what you are telling me that during the day, all this energy and you are not tired anymore. It is simply because in the transition phase where it is called keto-adaptation, you are switching over into fat burning and fat has more than double the potential energy storage mechanism so you are using a whole different fuel and that has more energy and keep your brain awake. Carbs can cause more fatigue. When you have blood sugar problems, you want to take a nap after you eat. Just realize that it is going to be temporary and what you can do to resolve it, is to do this three things: One is to start adding his minerals especially potassium, the next one is a lot more B vitamins cause B vitamins directly relate to the metabolism of mitochondria and that is going to actually help this make the transition faster. I would do nutritional yeast you can have them on tablets but just double the amount of that and that will greatly help you. And then the last things that you would want to do is to add more exercise to your day to use up some of this energy that you have. Go for longer walks, work out more frequent just to get the energy out of your body. That is really what is going on, it is temporary and will improve over time but I just wanted to explain this mechanism.

Dr. Eric Berg DC Bio:
Dr. Berg, age 55, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

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Ketosis and Energy: Do Low Carb Diets Affect Sleep: Thomas DeLauer

Ketosis and Energy: Do Low Carb Diets Affect Sleep: Thomas DeLauer

Ketosis and Energy: Do Low Carb Diets Affect Sleep: Thomas DeLauer

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you might notice if you’re on a low-carb diet you’re in ketosis that you have a hard time sleeping so this is a problem that’s plagued me for a long time and I realize if it’s causing an issue with me it’s probably causing an issue with some other people so I put it out there to the universe to put it out there to my networks and lo and behold a lot of people deal with poor sleep while they’re on a very low carb diet so in this video I’m going to give you two very clear problems that cause that issue but I’m also going to give you two very clear solutions I wanna make sure you listen to the entire video because it is going to help you I promise but before I can get into the intricacies of how that works I have to explain really quickly for those that are just joining in what ketosis is so if you ketosis is when you deprive yourself of carbohydrates to the point where your body runs on fats for fuel essentially you’ve depleted all of your glycogen stores and all of your glucose to the point that your body uses free fatty acids and converts them into something called ketones your brain ends up running on those ketones when it’s in the absence of carbohydrates and you essentially feel good and use fat or fuel it’s just an alternative way to burn energy but we get in to some of the negatives like insomnia and you all know what insomnia is you’ve heard it before and there’s obvious causes of insomnia so we have things like anxiety things like depression things like any kind of substance abuse or mental issues at all and then of course there’s simple things like caffeine and stimulants that can cause a sleep issue but what about carbohydrates what about the lack of carbohydrates as a sleep issue well you see it comes down something called tryptophan now what tryptophan is is an amino acid now it’s an amino acid that’s very important however because this amino acid tryptophan converts into serotonin well it doesn’t quite convert into serotonin it helps produce serotonin and serotonin is the feel-good neurotransmitter and it’s the neurotransmitter that helps you relax calm down and it’s also a precursor to another neurotransmitter known as melatonin and you’ve probably heard of melatonin before because YouTube item and tablet that helps you fall asleep and melatonin regulates your circadian rhythm so you can’t start doing the math no tryptophan equals less serotonin equals less melatonin equals poor sleep so that’s how we start come the equation that we don’t really get enough tryptophan when you’re on a low-carb diet or at least we’re not absorbing it into the brain so you can kind of get the gist that cards are known as comfort food for multiple reasons one they taste good and they might be some comfort but two they literally do help you feel more comfortable by helping you produce serotonin so there’s the problem okay we’re not getting enough tryptophan into the brain so how do we solve this issue well for one you could take a trip to fan supplement I mean studies have shown that if you take a tryptophan supplement it can help sleep but the other thing that you can do is consolidate your carbohydrates to the evening time you think when you’re in ketosis people have the common misconception that you don’t have carbs coming adult well the thing is most people who still have between 30 and 60 grams of carbohydrates what you want to do is allocate those to the evening time so you get a nice little insulin spike in the evening that allows the tryptophan from the protein you’re consuming to enter into the brain and consequently help you relax get that serotonin produced and help you fall asleep and stay asleep is that the other factor is staying asleep there have been studies that have proven that very low carb diets are associated with shorter amounts of REM periods of sleep by total ratio sleep so basically meaning if you sleep for eight hours you might only get two hours of REM sleep on a low-carb diet where on a non low-carb diet you end up getting like four hours of REM sleep so if we can increase the duration of that REM cycle then you feel better you feel more alert and ultimately your fat loss and weight loss goals are going to be better too let’s talk about issue number two okay this is the one that nobody’s talking about and I’ll tell you why nobody’s talking about because it involves a little bit of work in terms of science and people don’t like that they want quick fixes well let me make it as quick as possible for you they’re called histamines maybe you’ve heard of an antihistamine before benadryl claritin something like that that you take your allergy problems well what is a histamine see a histamine is a byproduct of a cell it’s a chemical reaction that occurs when your body has an immune response to something that it feels is a foreign substance so something that’s normally harmless to the body let’s say maybe something like pollen for instance should be harmless to the body if your body sees it as a threat for any reason it’s going to see it as harm and it’s going to cause a series of chemical reactions that cause the immune system to trigger the cell to produce histamines well these histamines can alert you they can make me wired if you’ve ever taken an antihistamine like benadryl then you know it makes you drowsy if antihistamines make you drowsy then simple algebra tells you that histamines might wake you up now heavy amounts of protein on a ketogenic or very low carb diet cause a big influx of histamines we can’t really avoid it so we do need to be able to keep that under control how do we do that well the bad news is we can’t totally keep it under control but what you can do and this makes a big difference and I’ve tried it myself and it helped me tremendously was making sure that the foods that are extra high and histamines are only consumed in the morning and not at night so here’s what some of those foods are we’re looking at fermented and smoking meats okay talking about smoked salmon like lock stuff like that we’re talking about the sardines that I always rave about we’re talking about canned mackerel using some canned tuna we really want to avoid a lot of the process canned meats in the evening time simply because they’re higher in histamines but additionally the fermented dairy so the key for then I’m always talking about even that okay then we also want to be aware of the things like Greek yogurt stuff like that even traditional yogurt right in the evening time even though they sometimes make a perfect dessert now mind you if you’re not having issues with your sleep these are perfectly fine but if you’re someone that is struggling with the sleep might be the first things you removed from your evening meals now last but not least you can always try taking an antihistamine something like benadryl typically speaking since they act on a different mechanism within the body you do not build a tolerance to taking an antihistamine not something I ever recommend getting in the habit of I hate taking over-the-counter medication when you try to avoid it whenever possible but Nancy histamine might be a solution that helps you feel a little bit more rested now last but not least of course is adding a little bit more salt to the diet and making sure you’re hydrated because for me I wake up thirsty a lot when I’m in ketosis so these are just a couple little tricks that you can implement but I promise if you try now you will sleep better it comes down to understanding how the body works how the body sees a low-carb diet and the simple modifications and variations of the diet that you have to apply in order to get yourself as vested at humanely possible please make sure you let me know if you have any ideas on videos I love hearing your ideas I love hearing what you want to hear about and how I can help you out with these videos and as always leave a comment where you’re watching from and all that fun stuff and I will see you in the next video

This Post Was All About Ketosis and Energy: Do Low Carb Diets Affect Sleep: Thomas DeLauer.
Ketosis and Energy: Do Low Carb Diets Affect Sleep: Thomas DeLauer

Here’s The Video Description From YouTube

Ketosis and Lack of Sleep

Ketosis Overview

If your body has no more glucose or glycogen, ketosis happens

When the body turns to burning fat it creates molecules called ketones

Ketones are created when the body breaks down fats, creating fatty acids, and burned off in the liver in a process called beta-oxidation

End result of this process is the creation of ketones, which are used as fuel by the muscles and brain

Although glucose is the main source of fuel for most people, fatty acids are used by the brain cells when carbohydrate or food intake is low

In simpler terms, since you have no more glucose or glycogen, ketosis kicks in and your body will use your stored/consumed fat as energy

Insomnia

Insomnia is a difficulty falling asleep or staying asleep, or a pattern of chronically poor sleep

The condition can be caused by mental states like anxiety or depression, substance abuse, hormonal or lifestyle changes and some medications or illnesses

Dietary factors like caffeine or other stimulants, or changes in diet, can also play a part

Insomnia can often be treated with lifestyle changes like stress reduction, exercise, and quitting caffeine, tobacco and alcohol consumption.

Carbs, Ketosis and Sleep

Carbohydrates are often known as “comfort foods” because of their soothing effects on the body

They provide the body with a steady supply of glucose to keep energy constant, but they also improve entry of the amino acid L-tryptophan into the brain

L-tryptophan contributes to the production of serotonin, which calms the body and helps you sleep

Since ketogenic diets eliminate carbohydrates, this dietary source of L-tryptophan is also eliminated

L-tryptophan supplements have been shown to help some cases of insomnia

Studies have shown that the proportion of rapid-eye movement (REM) sleep to total sleep time is significantly reduced during a VLC (very low-carb diet) when compared to a high-carb diet (1,3,4)

Solutions

Save some or all of your carbs until you go to bed

The carbohydrates will increase insulin, which will allow more tryptophan from the protein to get into the brain and give you a more restful sleep

May also try supplementing tryptophan or melatonin

Additionally, there may be a histamine intolerance

Low carb diets are higher in histamine containing foods, and some people react to higher intake of these foods with anxiety and sleeplessness

Histamine – a chemical found in some of the body’s cells – causes many of the symptoms of allergies.

When a person is allergic to a particular substance, such as a food or dust, the immune system mistakenly believes that this usually harmless substance is actually harmful to the body

In an attempt to protect the body, the immune system starts a chain reaction that prompts some of the body’s cells to release histamine and other chemicals into the bloodstream

Histamine then acts on a person’s eyes, nose, throat, lungs, skin, or gastrointestinal tract, causing allergy symptoms (1,4)

Foods high in histamine:

Fermented or smoked Meats/Fish: Sardine, mackerel, herring, tuna

Pickled or canned foods: Sauerkraut, pickles

Fermented milk products: Yogurt, kefir, buttermilk

Antihistamine medications – these help to fight symptoms caused by the release of histamine during an allergic reaction (2)

References

1) Acute effects of the very low carbohydrate diet on sleep indices. – PubMed – NCBI. (n.d.). Retrieved from

2) Histamine Intolerance-Could it be causing your symptoms? (n.d.). Retrieved from

3) The Ketogenic Diet and Insomnia | LIVESTRONG.COM. (n.d.). Retrieved from

4) Low Carb Diet Side Effects. (n.d.). Retrieved from l

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