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Out of curiosity, what is that protocol you follow @peter? For me personally, I have no issues falling asleep, but I don't always wake up refreshed, which leads me to think that I sometimes might experience lack of deep sleep.
Here it goes, @Torgeirtrap :
1/I have my last meal a minimum three hours before I sleep (I usually fast for about 18- 20 hours every day, give or take).
2/as the evening moves closer to my bed time, all overhead lights get turned off (I use one small lamp downstairs, and no lights upstairs where our bedroom is.
3/all screens are turned off 60 mins before bed.
4/take 10 minutes to watch the fading sun.
5/CBD, the non psychotropic chemical from the cannabis plant is legal in Canada (as well as weed); I take 200 mg of CBD oil capsules one hour before bed.
6/ I take magnesium citrate thirty minutes before bed, and right after that;
7/I floss and brush teeth in my dark bathroom.
8/go into my dark bedroom that’s cool with a fan constantly on; I do about 20-25 minutes of deep breathing and meditation.
9/go to bed close to the same time on most nights.
10/wake up at the same time every morning, before the sun rises.
11/watch the sunrise.
Throughout the day I have zero processed sugars. I love coffee, two x four shots of espresso before eleven am. Lots of water from the moment I wake. I eat inside a window. I mainly eat animal base (2-3 lbs a day of rib eye steaks, 1-2 oz of raw liver (after it’s been frozen, and I only buy from butcher who purchases from ethically regenerative farms), farm eggs (8-12/day) raw cheese, kirfir , fruits). I train six days a week. I strictly limit alcohol.
These protocols have seen me sleep well, 95% of the time. No more brain fog. No more sleepy days and irritability.
It’s a holistic approach where the exercise helps, looking at the sun rise and fall helps. My diet helps. Water consumption helps. Turning off screens helps. Not reading news the hours before bed helps….
So hard to do these days! But good advice.
The last time I flew from Hong Kong to New York, I kept my window shade up and stayed up, following the daylight across time zones, acting as if it was a normal day. The result was the least amount of jet lag I have ever experienced. :)
Very interesting reading @peter, and thanks for sharing! This is a lot more than my evening routine consists of, but I can at least tick off some boxes from this list, such as when to eat the last meal of the day, minimal lighting, and going to bed/getting up from bed at the same time most nights.
You mention fasting, which is something I've had great results from. In my teens I struggled with stomach pains and Indigestion. After a lengthy period of testing, the doctors I spoke to couldn't offer any better advice than to follow a balanced diet and to eat many, smaller meals daily and "see how that works out". After following that advice for 2-3 years with no effect whatsoever (if anything my symptoms only got worse over time…), I had to try something else, and the first thing I ended up doing was limiting the number of meals. Over time, I also ended up eating within a specific window without even planning to do so, which significantly improved my health. Only years later did I even learn that intermittent fasting was a thing. In short, I've never looked back.
The number of meals, when I eat and also in later years opting for an animal based diet have given me more energy than I had in my teens and twenties. Replacing rapeseed oil for proper butter and olive oil has also had a positive effect. I've had no success in trying to completely cut processed sugars though, but fortunately I've always been able to limit my intake somewhat.
You also mention magnesium citrate. For what reason do you take that, and what effect does it have?
@Torgeirtrap everything, everything you said to correct digestive issues aligns with the studies I’ve been doing on my own body for at least the last 10-15 years. You intuitively discovered ways of, I’m guessing, decreasing inflammation. And I’m so happy to hear you cut out seed oil. I cook in butter, beef tallow, duck fat. Not only is fat nutrient dense, but it’s easier on the the digestive system than seed or processed oils. Man, so happy to hear your changes have helped you be healthier and more energetic!! Keep it up my friend, I’m truly very happy and ecstatic for you!! Well done!!!!!👍🏻 👍🏻 👍🏻
The theory behind magnesium citrate is that it helps calm the nervous system; basically tempers and relaxes it (after a day of potential stressors). I find the combination of magnesium and CBD the ultimate in relaxing me. Add on the 20 minutes or so of deep breath work and quiet meditation and I’m ready to enter my sleep cycle.
Definitely, @007HallY . Optimal health isn't just doing one or two things. It's this holistic approach and has made me a more efficient, stronger human, with lots of energy. I think that this is one of the reasons our western healthcare is failing. If you come in with problems with your digestive system, they only look at... Your digestive system.
I have fired my GP, and will never use one again. I pay for a service here in Toronto, where I do my labs every twelve weeks, with a consultation with a specialist. I have another specialist dealing with my hemochromatosis, and these two parties have all my information. I'm at my peak, and I don't want to ever let it go!
Glad to hear it works for you. It's interesting reading your routine.
I've personally never dealt with any long lasting health issues. But I certainly have my bad habits. I personally like working/reading/watching stuff quite late which can obviously lead to inconsistent sleep times. Always enjoyed a good few drinks most weekends with friends too, and any sort of healthy eating has been known to go out the window then for me! The only issue I've had is weight creeping up for about a year or so (again, not overweight/have any issues, just something you don't want to continue). What helped me is actually getting into basic exercise routines this year - I've taken to swimming two/three times a week at my local sports centre (used to love it when I was at school and even did competitions, but didn't continue it recreationally into my early 20s which obviously I'm making up for now as I enjoy it and it's great exercise). I hate going to the gym personally but something Bond related that helped me was roughly doing his exercise routine from the FRWL novel (the 20-30 press ups, sit ups etc). I also love walking and do it between working (sometimes walk while I'm scrolling on my phone on these forums, so have fit those two habits in one). Not expecting peak health or a six pack etc. but that and trying to drink/eat more responsibly has made a difference certainly, kept weight stable and it's good mentally.
Indeed @peter, the changes I've been able to implement must have significantly reduced inflammation, because the way my body felt back when I was at my worst, and the way it is today is night and day. What annoys me though, is that nobody I was in contact with back then were able to suggest a different diet or give better advice than "Do this and see what happens", and that I had to sort out my own health. I definitely missed out on a lot back then because of how my body felt like most days.
Replacing rapeseed oil for proper butter and olive oil is a relatively new change though, and a very gradual one. There's so much food with rapeseed oil in the grocery stores, and obviously, because it's a cheap option and a lot of restaurants also use it, it's difficult to avoid. I eat a lot of the same foods these days, so anything I implement or take away from my diet is easy to see the results from. Butter and olive oil has given me the last few percentages of positive results in the last year and a half.
Beef tallow is also something I would happily try, but it isn't that easy to find here. It's usually seen as waste and is thrown away. A guy who rents an office at my work place is very into animal based foods and beef tallow, so he has his "contacts" at the local slaughterhouse, and can purchase tallow from there, which he then prepares so it can be used in cooking. When I get back to work after the holiday, I must ask if he got some available :))
I will definitely read up on magnesium citrate. I have my tricks to reduce potential everyday stressors, but there are always things that might keep you awake at night. I'm not sure if CBD is even legal here (or it might be available if you have a prescription), so that might not be an option. I've never tried meditation either, so that might be another thing to consider!
1) I don't know who created the algorhythm for YouTube, but I'm starting to doubt his sanity. I watch one execution scene in one movie, and all of a sudden, I'm inundated with suggestion for similar scenes. I watch one spanking scene in an anime, and YouTube drowns me with similar suggestions. My interests certainly don't lie there.
2) I've learned today that one of my favourite channels on the french DTV network, NRJ12, was going to disappear. Given that I'm a big fan of Science-fiction, and that it was the only channel that aired that genre regularly, including Doctor Who, I'm a bit miffed. All right, it was mostly reruns (like all channels on french DTV, really), but I liked that channel, and I will regret it.
3) More seriously, I will have to spend quite a lot of money : My bathroom sink has sprung a leak. I can't waxh there without having the water I've just used trickle on the floor. And given that most plumbers make you pay through the nose, and that I already had a bad experience with my doorlock (a thousand euros for a replacement that recently has started acting up to the point I ask myself if I shouldn't replace the door entirely), I'm not looking forward to calling somebody to fix it. It's not that I don't have money (I do), it's simply that I intended to use it for other things.
My sympathies re. unforeseen expenses. I've had quite a few of these myself lately, the most recent one being the front cover for my Panasonic heat pump (which also works as aircondition when needed). A small plastic part of the attachment broke when I was putting the cover back after cleaning the filters, and I had to buy a brand new replacement cover. That cost me 2400 kroner (£168/$218)!
I don't know, I want to interact and voice out my thoughts on some matters, but I can't without either rephrasing it, making my comments silly by choosing different words, I'm feeling suppressed.