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there might be some good reason why mom used to make you sip on some more milk before going to bed in this video I’m going to show you how taking a little bit of calcium or drinking some calcium rich drinks or eating some calcium rich meals might help you get a little bit more quality sleep and it ought to my CEO you know that I prioritize quality sleep over the quantity of sleep I would much rather get for good solvent REM hours of sleep then I would get eight hours of low quality sleep where I’m waking up tossing and turning all the time and if you stick with me through the end of this video I’m going to show you one of my drinks that I’ve been making for the last couple of years that I drink right before I go to bed that ensures that I get a good quality of sleep whether it’s three hours six hours or a full eight hours but first why does calcium help you sleep what does it do that makes you get into that deep REM cycle of sleep that you wouldn’t get into otherwise well let’s take a step back to when you’re sitting at the Thanksgiving table you hear people talking all the time about how Turkey contains tryptophan and how tryptophan is going to make you sleepy yeah some people will say it’s a myth and it kind of is but there’s a little bit of truth to it so tryptophan is required to make serotonin so trip the fans an amino acid and is required to make that neurotransmitter that’s called serotonin and serotonin like I’ve talked about in other videos is the neurotransmitter that helps you feel good gives you that sense of well-being well what a lot of people don’t know is that melatonin the neurotransmitter that is released when it starts to get dark out when it’s time to go to sleep is produced by serotonin so without serotonin you can’t create melatonin which means that you can’t sleep well and without tryptophan you can’t make serotonin so you see the chain of events here now you may be asking though where does calcium come into play calcium allows for the proper uptake and utilization and assimilation of the amino acid tryptophan so without calcium tryptophan can’t be utilized by the brain to create that serotonin and if that serotonin is not there then the melatonin is not there the melatonin is not there then you’re not getting into that deep sleep and it’s also been shown that calcium values are higher in your blood when you’re in a deeper portion of sleep so when you’re in that stay to sleep and you’re sleeping hard if we were to draw your blood we’d find that you had higher levels of calcium in your blood at that point in time than if you were in a low quality phase of sleep or if you were awake according to the European neurology Journal it was found that disruptions in sleep patterns were directly correlated with low levels of calcium within the bloodstream and it was found that once calcium levels were normalized deep sleep and REM sleep could occur once again and this has been proven time and time again one thing that I noticed is when I started taking calcium supplements I started drinking some almond milk at night I started noticing that I was a lot calmer and I was noticing that was a lot more relaxed in the evening time that probably has something to do with the influx of melatonin in my body and that overall state of relaxation that occurs when serotonin is transitioning into melatonin for nighttime but I’ve noticed it with not just me I’ve noticed it with a lot of my clients too when I start getting in a regular pattern of taking calcium supplements or making sure they’re drinking a little bit of milk if they don’t have a dairy issue they tend to get a lot more relaxed and then they ultimately sleep better and it could be a cumulative effect of better sleep over time you know they’re not having these disrupted calcium channel pathways that are completely out of whack because of a lack of calcium so in other words they’re not waking up halfway through the night even when they don’t realize they’re waking up so you see what I’m saying is that you can have these micro disruptions and sleep simply because you have disruptions in those calcium channels you could be waking up and not even realizing it your brain is not getting into that deep state of sleep that allows you to get that restorative sleep that you need even if it’s only for good quality hours so what can you do to get a little bit of calcium in your body without having to necessarily take a supplement well what you can do is make one of the drinks that I’ve been making for a long time and you’re going to utilize an unsweetened almond milk just plain-old on looks it’s got a lot of calcium in it from this almonds to begin with so you take like 8 to 10 ounces of that heat it up add a little bit of a gobby to it the reason that you’re going to add a gobby is because one it’s going to give it a sweet flavor but two I’ve talked in other videos about having some carbohydrates at night having some carbohydrates at night allows for the proper uptake of tryptophan as well so your kill two birds one stone there and then what I do is I take some unsweetened baking cocoa the unsweetened baking cocoa makes it first of all kind of like you’re having hot chocolate but it also is a powerful antioxidant that starts purifying the body in the process as well and you’ve got some good properties in dark chocolate and cocoa they’re going to make you feel good so you’re kind of getting the double whammy or triple whammy really you’re getting something warm that generally relaxes you you’re getting the calcium that’s going to help you sleep better and then you’re getting some of the benefits of the chocolate too that are just going to make you have a good sense of well-being so you can go to sleep without your head spinning about what you have to do the next day and last but not least you generally want to take a little bit of magnesium with your calcium so when you’re drinking that drink take a couple hundred milligrams of magnesium because magnesium and calcium sort of work together and if you have too much calcium without magnesium that calcium can become toxic and counteract the positive effects of magnesium you always want to kind of have those in balance so get a bit more quality sleep not a lot more sleep you’re going to save a little bit of time in the process they’re going to feel better along the way so don’t let calcium stand in the way of you this quarter
This Post Was All About Calcium: The Secret Brain Booster and Fat Burner- Thomas DeLauer.
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So Why Does Calcium Help you Sleep
A lot of it comes down to our friend tryptophan…
You may have heard the old words around the Thanksgiving table that the tryptophan in turkey makes you sleepy? Well there is some truth to that, and that is because tryptophan is required to make serotonin, the neurotransmitter that ultimately creates melatonin…which is the sleep neurotransmitter.
If you don’t produce enough serotonin, yeah, you likely won’t feel too stellar, but you also won’t be able to create melatonin, which is created by serotonin when your body recognizes a change in light.
So where does calcium come into play here?
Well, calcium is required for the utilization of tryptophan to make serotonin, which in turn makes melatonin. So without proper calcium intake, we don’t make the right neurotransmitters.
But when it comes to deep sleep, it’s been found that calcium levels are highest in the bloodstream when we are in the deepest levels of sleep.
One thing that I noticed was that when I started taking a calcium supplement and also making sure to get a bit more calcium from my diet, I was calmer and had less stress in the evening time. Now this may just be me, but it seems to be the case with a lot of people as well and it may have something to do with not getting adequate deep sleep and the disruption of brain waves caused by the calcium channels in the brain not operating properly.
What can you do?
Honestly, one of my favorite ways to get a bit of calcium in my system in a way that tastes good, is to warm up a bit of unsweetened almond milk, which has a high level of bioavailable calcium, add a bit of agave nectar because a small amount of carbohydrates enhances the brain’s ability to uptake tryptophan as well, and sometimes a bit of unsweetened baking cocoa powder to get some antioxidant effects.
I usually like to take a magnesium supplement with my calcium rich foods as well, simply because they can work synergistically to help each other become absorbed, but too much calcium can actually counteract some of the effects of magnesium.
Get a bit more quality sleep, and you’ll save a bit more time, while still getting the rest that you need. Don’t let calcium be the one standing in your way this quarter.
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tryptophan uptake and tryptophan hydroxylase in the regulation of serotonin
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Hardwick LL, Jones MR, Brautbar N, Lee DB. Magnesium absorption: mechanisms
and the influence of vitamin D, calcium and phosphate. J Nutr. 1991
Pilcher JJ, Ginter DR, Sadowsky B. Sleep quality versus sleep quantity:
relationships between sleep and measures of health, well-being and sleepiness in
college students. J Psychosom Res. 1997 Jun;42(6):583-96
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