If you have already read or listened me discuss scientific research stratigies for sleep, then you are probably already aware of some of the follow. However, here is the cheat sheet nicely summed up: ·       Sleep <8 hours in adolescents is #1 strongest predictor of INJURY   ·       Chronic insomnia increases CRP and IL-6   ·       CHO: higher glycemic & consumed at evening meal. Increases plasma L-tryptophan (indirectly via spike in insulin causes large neutral proteins to b

Why is it so common to get drowsy after a solid Thanksgiving meal with high carbohydrate, high simple carbohydrate (sugars) and high L-tryptophan protein? We can use these anecdotal situations added to research to improve sleep. The concept of incorporating carbohydrate (CHO) of higher glycemic index for the evening meal might improve quantity and quality of sleep. An example of a meal which could positively impact sleep would be a large serving of rice, with a small portion

Over a decade ago I began to experiment with time-restricted feeding. Initially it was due to chronic GI and throat issues. For several years for most of the day I felt like something was stuck in my throat and randomly have deep painful pressure in my chest deep to the sternum. For about two years I visited several doctors like ENT’s and GI specialists, even an had and endoscopy and barium swallow with no findings. To treat the symptoms without any definite, understand or di