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the man at the top of the nutrition coaching field.
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October 31, 2016
Derik A. Scott
Regularly getting enough sleep beats darn near any supplement.
If you can get even 30 to 60 minutes more sleep every night, a few areas that will improve:
• Fat loss
• Muscle gain
• Blood sugar
• Cognitive ability
• Insulin sensitivity
Shoot for at least 7 — and preferably 8 or even 9 — hours of sleep every night.
Now... "get more sleep" is an outcome. We can't control outcomes. We can only control what we do.
Thus, "sleep X hours" actually shouldn't be your goal. Instead, you want to create a set of actions that, when done consistently, lead you towards the outcome you want.
• Create a pre-bed sleep ritual
• Schedule workouts to promote evening relaxation
• Avoid high-intensity work too late in the evening
• Wind down in the evening with a relaxation habit
• Wind down in the evening with a mind-body scan type habit
• Wind down with a grateful log
• Get enough light and outdoor activity to regulate circadian rhythms
• Plan evening meals to facilitate sleep — e.g. getting some serotonin-stimulating carbohydrates, or keeping dinners smaller, etc.
• Track sleep quality and sleep habits in journals
• Vitamin D: Consider vitamin D testing and supplementation (or simply get some sunshine, which will help regulate circadian rhythms).
• Phosphatidylserine: 100mg an hour or so before bed. This is the proverbial “wired and tired” protocol. Those dealing with chronic stress and a disrupted diurnal cortisol rhythm.
• 5-HTP: 50 mg, 30–60 min before bed. Chronic stress can deplete the body’s tryptophan stores. (***if you are taking antidepressants or anti-anxiety drugs, check with your pharmacist first***)
• Relora: Can relieve stress and calm neurological excitation. It may also help relieve stress-related eating.
• Uber-Inositol: One of my personal favorites.
• Magnesium: Helps relax and many women in particular are deficient.
• GABA: Take 500 mg, 30–60 min before bed.
• Melatonin: 3–5 mg, 30–60 min before bedtime (whenever that should be).
• Avoid low carb: Carbs are a precursor to serotonin and aid in sleep.
• Cut caffeine: Try to cut off coffee past noon (or within 8–9 hours of bedtime)
• Cut alcohol: Excessive alcohol prior to bedtime can disrupt sleep patterns, preventing sleep from getting into the deep and restorative phases.
Over the years our coaches have helped tons of clients reach their goals. If you want the best training, the best supplements, and to get started moving toward reaching your goals, sign up below.
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